As you age, your bones deteriorate. It’s one of the ravages of time and it’s inevitable. Over time, you become more prone to injury as your bone health deteriorates. Your mobility becomes limited and performing of mundane tasks becomes more challenging. In short, life sucks even more. The good news is that you can be proactive about the strength of your bones. You don’t have to wait until your old age to do something about them. There are steps you can take to stop the thinning of bones, which is a condition called osteopenia, in order to prevent osteoporosis, as early as now. Here are 7 simple tips you can do to maintain your bone health:

1. Eat foods that are rich in calcium

Go for dairy products, as well as fish with bones like salmon and sardines. For further health gains, add dark leafy veggies or broccoli. For other calcium-rich food options, there are also almonds, dried figs, fortified tofu, and soy milk.

2. Pop calcium supplements

From your 20s to 40s, you can consume calcium up to 1,000 mg per day, according to the US recommended daily allowance. As you age, your calcium requirement also increases. Consult your doctor before choosing nutritional products to learn the right dosage for you. For instance, most women post- menopause requires 1,000-1,500 mg daily, unless they’re undergoing hormone therapy. Because your body only takes in 500 mg of calcium at a time, it is important that you allocate your consumption separately throughout the day.

3. Get exposed to Vitamin D

In order for calcium to be taken in by the body more efficiently, most grown-ups require 1,000 to 2,000 IU of vitamin D every day. Since many people don’t get vitamin D from its most natural source, which is the sun (hello sleeping in until noon), supplementation of vitamin D can help you meet your daily requirement.

4. Perform weight-bearing workouts

For the purpose of increasing your bone strength, do workouts that tighten your bones. Physical activities like running and jogging are great for bones. Tennis and basketball for are also excellent sports if you’re looking to boost your bone strength. Dancing and climbing stairs repeatedly can also do the trick. However, if you have osteoporosis, osteopenia, or arthritis, you can settle for just walking or making use of an elliptical. In the case of medical conditions, consult your doctor first to know which exercises will be best for you.

5. Don’t smoke and don’t drink too much

Deterioration of bone mineral density is linked to smoking and high alcohol intake. If you drink, keep it to a single one per day. If you smoke, get into a program to help to stop. You can make these lifestyle changes if you’re serious not only about your bone health, but also about your overall medical state; since smoking and drinking can also generate awful health repercussions.

6. Have your mineral bone density checked

By getting an X-ray test called DXA, doctors can acquire a swift and painless print of your bone condition. This test gauges bone mineral density and helps identify risks of osteoporosis and fracture. It is recommended for women within two years of menopause. Earlier examinations are advised for both men and women afflicted with certain conditions, as well as those who are going through medications that can heighten risk, such as long-term steroid therapy.

7. Think about medication

A drop in estrogen levels is associated with bone loss, which is why it is suggested for perimenopausal women to think about undergoing hormone therapy. Also, both men and women suffering from osteopenia or osteoporosis can take multiple medications for the prevention of hip and spine fractures, which may get worse. There are other options, too, such as bisphosphonates, teriparatide or denosumab. You just need to discuss these choices with your doctor. And bear in mind that none of these options would work if you lack calcium or vitamin D since they serve as your building blocks.

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Fats, the healthy ones, are essential part of your daily diet because they have numerous bodily functions. This includes giving your body the energy it needs. It also aids in many bodily processes such as the assimilation of vitamins. However, not all fats are good for you. Saturated and trans fat are nowhere the line of good. These forms of fats can increase your cholesterol levels, heightening your risk for heart disease. If you’re worried about your fat consumption, talk to your doctor about integrating healthy fats to your diet and limiting your intake of food sources that have saturated and trans fats in them.

Saturated Fats

You can typically find this type of fat in animal products, such as meats, poultry with skin, and whole-milk dairy items. Consuming foods with saturated fat can increase your LDL (bad cholesterol). This can bring greater risk for cardiovascular problems. Also, excessive intake of saturated fat can contribute to the development of type 2 diabetes. To make sure that you’re not putting your health at risk, limit your intake of saturated fat to 7% of your total daily calories. Of course, if you’re able to do less than that, the better.

Trans Fats

Trans fat is even worse. Also called trans fatty acids, they naturally occur in animal-based foods. On the other hand, they’re also produced via hydrogenation process of saturated fats. This is the very same process that creates hydrogenated vegetable oils. These are usually utilized in fast foods, as well as processed items like canned goods, chips, and pastries, to name a few; which is why these foods are unhealthy in the first place.

Trans fat are really bad for your cholesterol levels, worse than saturated fats. They increase your LDL levels and decrease your HDL level (good cholesterol) at the same time. Trans fat can also heighten inflammation in your body, too. Said inflammation is linked to a greater risk for heart disease, stroke, and diabetes. To protect your health from such horrible possibilities, you must decrease your daily intake of trans fat to 2 grams or less. If you want to be 100% sure it won’t corrupt your health, make it zero.

Good Fats

Of course, the body still needs fats in order to function normally. The recommended total daily consumption of fat should be between 20 and 35 percent of your total daily calories. You can do this by limiting your intake of saturated and trans fat, while increasing your consumption of the good fats, which are the monounsaturated and polyunsaturated fats. These can help stabilize your cholesterol levels, decrease inflammation in the body, and normalize your heartbeat. You can incorporate healthy fats into your diet by opting avocados, olive oil, walnuts, seeds, fatty fish, and many others.

Sticking to healthy options can be challenging, especially if you’re surrounded with so many temptations in the forms of double cheeseburgers, pepperoni pizzas, tacos, French fries and so on. But remember that these foods, as convenient and tasty as they are, are loaded with saturated and trans fat, which are detrimental for your overall health. They’re bad for your cholesterol levels, which makes you more prone to heart disease, stroke, and diabetes. While you don’t need to completely eliminate these foods from your diet, it’ll be helpful if you cut back on your consumption of them to focus on the healthier choices.

If you’re anxious about your fat intake, consult your doctor to discuss your concerns. He or she can also advise you on the amount of saturated and trans fat you can consume without the health risks they entail. If you have high cholesterol or suffering from other medical conditions, you’re obviously required to reduce your consumption of fat further than the commonly suggested quantities. Your doctor can help you identify the kinds of fats that you need every day and how much. Furthermore, it is important that you learn how to read food labels in order to limit your consumption of saturated and trans fats, since they’re found in several food items.

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Being an adult means needing reinforcement sometimes. Okay, most of the time. Fine, always. We’re talking about caffeine and its instant energizing effects. Everyone gets their dose of caffeine for an energy boost when afternoon slump hits us hard rendering us useless, or when there’s an important project that needs finishing and drowsiness is unwelcome.

It’s effective and works quickly. We’re reinvigorated like we’re never going to be reinvigorated again. Unfortunately, and surely you have noticed, too, these reenergizing effects don’t last. If they did, there probably is a cure for cancer now. But they don’t. As a matter of fact the instant energy boost kind of backfires in the form of a “crash”.

This is where your energy diminishes and your mood drops from joyful to miserable. While this feeling is far from awesome, it’s totally normal. It’s even fitting for you to anticipate it.

About caffeine

Caffeine is pretty much well-known in all parts of the globe due to its stimulant capacities. It’s also ubiquitous – from coffee, to sodas, tea, and chocolates to energy drinks, it’s everywhere. It’s also something that people consume as part of their daily lives. Even certain prescription drugs for pain contain caffeine. Since works in the central nervous system, it generates a couple of physiological and emotional manifestations. For instance, drinking coffee boosts your heart rate, makes you stay awake, reduces exhaustion, and hones your mental focus and alertness.

After-crash effects

Though it has its charm, consumption of caffeine has some drawbacks. Basically, the effects of caffeine are more prominent in the first hour after intake. Some effects tend to linger 4-6 hours later. But as the effects of caffeine wear off, you may also notice a “crash” as it leaves your body. The reason for this is because caffeine, at the outset, rouses your body to generate more dopamine and adrenaline than it normally does. These are hormones in your body that makes you feel great and full of energy. When these compounds fade again, you feel your energy being drained and your mood also suffers.

Caffeine abuse

Many are guilty of abusing the energizing effects of caffeine, consuming more than what their bodies can handle. On a more serious note, excessive caffeine intake can lead to more health-related problems. Too much of it in your system causes you to have unpleasant jitters, nervousness, headaches, tremors, and sleeping problems. Your mental function is also affected, leading you to become bad-tempered. Moreover, when you consume caffeine in excess, your body becomes tolerant to its effects. This forces you to consume in ever larger amounts just so you can experience its energizing effects. As you abuse caffeine usage to the point of over dependence, you put your body and overall health at greater risk.

Recommended dosage

So, how much caffeine are you allowed to consume sans the unpleasant effects? Basically, it’s different for every individual as you may be more tolerant with caffeine while the other is sensitive. In general terms, however, there’s no proof that mild to moderate caffeine intake, which is approximately 100-250 mg daily, is dangerous. For those who are more tolerant, up to 400 mg of caffeine daily, that’s equivalent to four cups, is still regarded as harmless. If you’re one of those coffee addicts and you’re worried about its physical and mental effects, you may want to speak with your physician for examination and recommendations.

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Human growth hormone otherwise known as HGH, is a hormone that the body naturally produces to carry out many functions like tissue repair and tissue regrowth. Many people first think of HGH as a performance enhancing drug in a similar vein as steroids, however HGH can provide us with many more health benefits than just increased muscle size.

HGH is a relatively new area of study when it comes to biochemistry and molecular science and we are regularly discovering new ways in which increased levels of HGH can benefit us.

What Benefits Will I Get from Increased HGH Levels?

Increased Strength and Size

One of the most well known uses of HGH is in its ability to decrease recovery time and improve muscle size. HGH stimulated collagen synthesis in the muscles and the tendons which connect these muscles to bone.

Studies have shown that individuals who have elevated levels of HGH in their system are able to recover more quickly than those that don’t, which allows them to build up more strength and become stronger than they normally would without the elevated HGH.

HGH can also help reduce the signs of aging as well, such as reduced muscle and bone mass as time goes on.

Will Help to Improve Recovery Time from Injury

Not only will HGH help you to grow and repair muscle tissue, but it is involved in the repair and maintenance of bone tissue as well. HGH is essential in maintaining the proper balance of minerals within the bones themselves, which are essential in the health of our skeleton.

When we train we not only put more strain on our muscles, but the skeleton itself as well. Through exercise we routinely get tiny micro fractures in our bones, which are more quickly repaired with higher levels of HGH in the blood.

HGH is not only effective in reducing recovery time needed from bone fractures, but from other injuries as well. Cuts, bruises, and other minor injuries heal up much faster under the presence of elevated HGH also.

Can Reduce Weight and Help Fight Obesity

One of the major contributing factors to obesity is hormonal imbalance, and the resistance of insulin itself. Treatments of HGH have shown to reduce the visceral fat and overall fat of individuals who have obesity.

Insulin sensitivity also went down in patients who underwent HGH treatments, which have shown to help fight against diabetes. As a result of hormonal balance cortisol levels drop too, which further helps to fight against the accumulation of fat.

Easiest Ways to Increase HGH Naturally

Increased levels of HGH can definitely have positive effects on the body, however paying for it out of pocket can be expensive. On top of that you need to hope that the supplier is providing you with a quality source of ingredient, making the process even more costly.

HGH has influence over many processes in our body, and because of this thankfully where are many things we can do to naturally increase these levels. Here are the easiest ways in which you can do so:

Take an L-Glutamine and an L-arginine Supplement to Increase HGH Production

To naturally boost your HGH levels, you have to know how the body builds these hormones. Two essential ingredients in doing so are the amino acids L-arginine and L-glutamine. L-arginine alone increases resting levels of HGH by hundreds of percent, and the L-glutamine enables the muscles to store more glycogen which allows you to work them harder and longer.

You want to look for a supplement that has both of these ingredients, so that you get the most bang for your buck. A product like NitroGenix 360 is the highest quality supplement you can buy which is backed by 100% money back guarantee.

Train Harder to Increase Your HGH Levels Naturally

Now that you have the tools to improve your recovery and enhance your growth, you have to put in the work itself to do so. One effective exercise program which can do so is one that revolves around high intensity interval training.

This type of program allows you to stress your body to almost its maximum potential for an extended period of time, which really encourages your body to adapt more so than it would with traditional exercise.

The key here to maximize your HGH secretion through exercise is to heavily tax your body for as long as you possibly can, which is best done through bursts of exercise with short breaks of rest taken periodically through exercise.

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Every day, approximately 70 million people in the world suffer from poor digestion. This can be caused by a variety of health factors, such as digestive problems, stress, medical afflictions, food choices, or a combination of these factors.

Basically, it’s hard to diagnose or even manage a severe digestive problem, which is why it is important that we try to sustain a healthy gut as possible as we’re able to. The digestive system is considered as the “second brain” mainly because there are roughly 70-80 percent of nerves that run through it.
This is also the reason why stress-related concerns can cause digestive upset, or even lead to stress-related IBS. It’s also important to think about how the good bacteria in the gut make an impact to your immune system and brain health.

Serotonin, one of the body’s feel-good hormones, is generated in the digestive tracts. If you do the equation, an unhealthy digestive system constitutes to less production of these positive hormones. This is one of the reasons why mental maladies and gut problems are entwined.

For example, when your stomach is in poor state, your mood also suffers. It’s also one of the reasons why people with depression typically have stomach problems or poor appetites as well.

preview-full-shutterstock_216961096More recently, the potential of probiotics as treatment for mental issues is being looked into since they’re believed to significantly increase serotonin levels. This is mainly because of the way probiotics improves one’s digestive health, which then helps improve the condition of one’s mind.

A great digestive system also ensures better immunity since the immune system lies in the gastrointestinal tract. By now you’ve already got a picture of how vital a healthy gut is. And though probiotic supplement can help a great deal to guarantee a healthy stomach, there are other things you can do to make sure digestive system gut stays resiliently healthy.

Below are 5 rules to live by in order to secure your gut’s health:

1. Avoid foods that upset your stomach

preview-full-shutterstock_256153477Digestive problems are typically caused by your bad choices of food. These foods usually give people a tough time to digest: gluten, eggs, bread, dairy, corn, peanuts, and soy isolates, among others. If you’ve come to notice that your gut becomes weird after eating any of the aforementioned items, then it’s just logical to avoid them.
But how do you know which of these foods are causing you the weird stomach? You should still consider these foods and observe which one gives you the stomach creeps. This helps you narrow down the culprit and determine if it’s caused by a food allergy or intolerance. This way, you’re able to avoid having whatever it is that makes your gut miserable once and for all.

It is also important to note that good bacteria can be exhausted by sugar and processed foods. It’s a good idea to lessen your consumption of these unhealthy food choices to give both your stomach and brain health a break.

2. Substitute with healthy options

After you’ve gotten rid of the refined sugar, inflammatory foods, and the processed ones, replace them with foods that are filling and nutritious at the same time. The ideal choices here would be fruits and vegetables, grains, as well as healthy fats from avocados, seeds, and nuts. These foods are promising when it comes to decreasing inflammation and sustaining the hormones that have a say in digestion. Plus, these are easy to absorb for most people.

3. Bring in the good bacteria

Dairy items like yogurt and kefir aren’t the only ones that can supply your gut with good bacteria. Dairy can also cause stomach upset, so in this case it’s better to go for plant-based sources. This includes coconut yogurt, miso, fermented vegetables like kimchi, and vegan probiotic supplements. Probiotics, either in food or supplement form, reduce bloating, gas, and other stomach issues.

4. Good quality sleep

Sleep affects your digestive system because the organs there are only restored when you sleep. Detoxification also happens as your body is resting, eliminating wastes from the day before. A good sleep is also crucial in order to sustain healthy hormones that have something to do with digestion. If you’re sleep deprived most of the time and you’re suffering from digestive problems like bloating and gassiness, it’s probably a sign you should spend more quality time with your bed.

5. Perform soothing exercises and deal with stress

Believe it or not, exercise is like a massage to the stomach. This helps your digestive organs to function as it’s supposed to, as well as enhance your lymphatic system, which has a say to your body’s natural capacity for detoxification. Soothing exercises are the best in this scenario like yoga and taking a walk. It is also important to learn how to manage stress more efficiently. It’s also not a good idea to eat when stressed. This affects your digestion and reduces the production of enzyme. Basically, the body prefers to do things one at a time. So, there.

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Sleep deprivation is an ever growing problem, especially in the face of high stress and lack of natural sunlight. It seems that the most valuable asset to most people is time, and it is more valuable than ever.

Through new technologies like the smartphone and computer, people are forever connected and it is difficult to get a break because so.  Everyone is just a phone call or e-mail away which makes getting away from technology all the more impossible.

The day of the average person is pretty much full to the brim as far as scheduling is concerned, between work, kids, and your spouse, it can be hard to devote the adequate time needed to each person or activity. More often than not our time to sleep is reduced to make up the difference, and we suffer as a result.

On average, it is recommended that an adult get in between 7-9 hours of sleep a night, which isn’t the case for most people. Some people do require less hours than others, but as a whole society is lacking sleep.

It is estimated that up to 20% of the adult population in the United States is sleep deprived, or not regularly getting enough sleep daily. On top of those numbers there are many other people who experience occasional disruptions in their sleeping patterns making sleep deprivation a problem that many people regularly face.

Not getting enough sleep doesn’t only make you tired and fatigued, but can lead to other health problems as well.  This includes brain fog, fatigue, moodiness, irritability and other emotional issues. A lack of sleep can even lead to an earlier death, so make sure to adjust your sleeping habits to better improve your quality of life.

What Can I Do to Correct Sleep Deprivation?

1-Learn to Manage Your Stress Levels

preview-full-shutterstock_515621104Stress can come from a number of sources, so the method you choose to resolve the issue may vary depending on the issue itself. Generally speaking however there are some techniques that will work to reduce stress for almost anyone.

One of the easiest things you can do is to exercise. Exercising is especially helpful for people who have problems falling asleep at night due to high levels or energy.

Another technique is to practice some form of meditation or some other relaxing techniques. You can take a yoga class, you can go to church or you can meditate. Many people find that taking a hike or walking through nature has a very calming and soothing effect which can reduce stress levels.

2- Turn off Devices at Night to Get Better Sleep

Turning off your computer or phone a few hours before you plan on sleeping doesn’t sound like it will do much, but it will make a huge difference in your sleeping patterns.

Another issue that blue light causes in relation to sleep is headaches. Getting a headache prior to bed isn’t going to help you fall asleep either, so avoid when possible.

Many of these devices emit a specific wavelength of light, called blue light. The blue light in particular causes problems with sleep because of its association with our internal clock. Blue light is a signal that our brain uses to wake ourselves up, so put away the electronic devices 2-3 hours before bed.

3- Make Sure That You Are Getting Enough Exposure to Light During the Day

This goes back to our internal clock, or circadian rhythm. Exposure to light from the sun is what allows us to maintain that balance between being alert and awake versus resting.

preview-full-shutterstock_472129408 (1)Exposure to this light plays a role in many processes that go on in the body, one of them being the regulation of the hormone melatonin, which regulates sleep and wakefulness.

The best way to get exposure is to actually get outside, and spend at least 30 minutes exposed to the sun to get the most benefit. Exercising during daylight hours gives you both the benefit of sun exposure and the benefit of exercise simultaneously. Both sun exposure and exercise can help with sleep deprivation so kill two birds with one stone by doing both at the same time.

At night, make sure you are doing the opposite. If you need to blackout your windows to reduce light exposure if you live in the city for example, do so. Reduce your exposure to light at night as much as possible to help you fall asleep more quickly.

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When it comes to our health, one of the most embarrassing things people don’t want to talk about is incontinence. Even the name itself makes it seem like it’s trying to hide something.

Not being able to control our bladders and bowel movements is not only inconvenient, it is embarrassing as well . There are drugs and surgeries which can help to eliminate or reduce incontinence but there are other alternatives out there as well.

Here Are Some Lifestyle Changes You Can Make To Reduce Your Incontinence

Kegel Exercises

Kegel exercises are exercises that involve stretching and flexing the muscles that wrap around your pelvis and bladder which control the flow of urine and your tightening those muscles that control your colon.

The first thing you want to do before beginning your exercise is to identify the correct muscle so you know what to target, and how it feels when that muscle contracts or relaxes.

preview-full-shutterstock_507140320The best way to do this is to identify them the next time you are going to the bathroom by trying to stop midstream. The muscles that you are using to stop yourself from going are the same ones we want to target during these exercises.

Do these exercises like you would any other exercise, by doing them in specific sets and repeating repetitions within these sets. You want to hold each rep for about 20-30 seconds to get a good stretch out of these muscles. Continue to do the exercise until you can feel a good stretch in the muscles within the targeted region.

Another thing to add is to not regularly do these exercises while you’re urinating. Doing it once or a couple of times to correctly identify the muscles we want to target is fine, but doing so regularly can cause issues like urinary tract infections so don’t make it a regular habit to do these exercises while urinating.

Lose Weight to Reduce Your Instances of Incontinence

It’s not a huge surprise to see weight loss as a solution to incontinence as losing weight tends to help with most health issues in general.

Losing weight when trying to eliminate incontinence is good not just for your overall health, but because losing weight will reduce the pressure exerted on your bladder.

For men in particular, additional body fat tends to accumulate around the midsection, amplifying the problems of incontinence.

Hit the gym and lose a few pounds and chances are it will help you reduce how often your bladder or bowels leak.

Take a Magnesium Supplement to Reduce Incontinence

preview-full-shutterstock_496545787Another effective tool when it comes to fighting incontinence is magnesium. Magnesium is an important mineral when it comes to nerve function and that helps when it comes to empting your bladder.

When you feel the urge to go, that is a signal being sent from your bladder to the brain tell it that its reaching capacity and needs to get emptied. If you don’t have enough magnesium in your system, this signal can be disrupted so to speak, it the form of spasms.

When you spasm it interrupts the signal and thus your bladder doesn’t empty all the way. This is a major cause of incontinence and having to urinate frequently throughout the course of the night.

Eat foods like bananas, yams, russet potatoes and corn to ensure that you are getting all the magnesium your body needs.

Get Biofeedback Testing

If you really are clueless when it comes to the cause of your incontinence and what muscles are being affect as a result, you should get biofeedback testing.

Biofeedback testing involves getting hooked up to a variety of electrical sensors which monitor your muscles and how they are contracting and relaxing.

This test can give the patient a better idea of what goes on in their body as far as what muscles are contracting by visually showing them this during the training session.

The data generated by all of these sensors you are wearing generates a computer graph showing you the muscles that are being worked.

The downside to biofeedback testing is that it requires professional help, usually from a physical therapist which can be costly.

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Omega 3 fatty acids are something that everyone should be getting enough of in their diet because of the multitude of health benefits they provide. Chances are however that you aren’t getting enough in your diet and are not reaping the full benefit as a result.

Omega 3 fatty acids provide us with many health benefits. These include reduced cholesterol levels, improved mood, reduced anxiety, reduce depression, reduced inflammation in tissues, reduce arthritis, and improved digestive performance.

Omega 3 fatty acids can also help improve out skin, thicken our hair and improve nails as well. All three of these are made from a protein called keratin, which omega 3 fatty acids help to repair.

Who is Most At Risk For Omega 3 Deficiency?

People who live in industrialized nations like the United States for example, are the most at risk for a deficiency in these essential fats. This is because the western diet is heavy in omega 6 fatty acids and nutrient poor breads and grains.

Beef that is raised by using corn produces the unhealthy omega 6 fatty acids that contribute to heart disease, cardiac arrest,  high blood pressure and other cardiovascular issues which can lead to death.

People who eat beef aren’t the only ones at risk though. Vegans and vegetarians miss out on many of the omega 3 fatty acids sources because they are animal based as opposed to plant.

In addition to this, there are 3 types of omega 3 fatty acids, 2 of which are only found in fish making taking a supplement a necessity for those who do not or will not eat these types of foods.

A diet that revolves heavily around processed foods is problematic as well. Many of these processed food come with additives including saturated fats which cause a wide variety of health issues.

In order to get the proper amount of omega 3 fatty acids in your diet, you obviously need to know where to get them. Here is a list of the top foods with the highest amount of these heart healthy omega 3 fatty acids.


preview-full-shutterstock_157695506Salmon is the best food item on the list because it has the highest amount of omega 3 fatty acids per serving. One 4 oz salmon provides enough omega 3 fatty acids for the entire day if you’re the size of an average woman. For the average man it provides about 95% of your daily value.

Salmon is also packed with protein which helps your body repair and maintain tissues. It contains other antioxidants like Vitamins B6 and B12.


Sardines are another fatty fish on the list, coming in just behind salmon. Sardines have about 0.1g or a tenth of a gram less omega 3’s per weight than salmon making it almost as good of a source.

Sardines are also a good source of Vitamin B-12, providing 18% of the daily value needed per serving.


preview-full-shutterstock_100154183Mackerel is another fatty fish packed with omega 3’s. Mackerel also provides more than enough omega 3’s for your average woman but falls slightly short for your average man, based on body weight.

Mackerel is also packed with protein, is an excellent source of Vitamin D and Vitamin B-12, providing more than double the daily value needed for both in one serving. Mackerel is also a good source of Magnesium, Vitamin B-6 and Iron as well, making it a great all around food choice.

4-Grass Fed Beef

It is important to remember that beef needs to be grass fed in order for it to be a good source of omega 3 fatty acids, if it is corn fed then it will produce omega 6 fatty acids which aren’t good for our health. We want to avoid corn fed beef.

Grass fed beef provides about 1 gram of omega 3 fatty acids per 4 ounce serving, accounting for about 70% of what your average man needs and slightly less than what your average female needs daily.

Grass fed beef is also a great source of protein, providing about 29 grams per 4 ounce serving. It also contains loads of trace minerals we need like Iron and Magnesium. It also has other antioxidants like Vitamin B-6 and Vitamin B-12.

Grass fed dairy like milks and cheese are great additions you can make to your meal to get an additional omega 3 fatty acid boost.

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What it is, basically

Stress is basically defined as a response to a certain stimulus that severs one’s physical and mental balance. If you look around you, you can see that stress is everywhere. Even the tiniest things that require decisions cause stress. Lack of choices causes stress, yet ironically, the abundance of options also causes stress. Surprisingly, stress has both the good and the bad side; though people fail to notice the former because we’re only familiar with the latter.

There are two sides of stress

The fact that there’s a good stress may come as a surprise to many. Good stress, also called eurostress, typically has an essential role to portray in adaptation, motivation, and response to that the environment calls for. When an athlete perseveres to achieve his goal he’s not only inspired, he’s pushed to win by positive stress. But it’s a different story when the stress that’s afflicting an individual becomes too much to handle. When it becomes severe, there could be medical repercussions. The bad stress, being nothing but negativity and hopelessness, is capable of heightening the risk of strokes, heart attacks, ulcers, dwarfism, and mental problems, such as depression.


What about depression?

1 in 10 individual in the United States suffer from depression at one point of their lifetime. The bad news is that the number of people suffering from it continues to increase each year, roughly by 20%. Thinking global, there is an estimated 121 million people in the world that struggles with some type of depression.

The number is gargantuan, but hardly surprising. As previously stated, there’s stimulus for stress everywhere you go. Even that idyllic island life with that crystal clear blue seas and mighty palm trees that you’ve been imagining every time your boss slams pile of papers on your desk can be stressful primarily because you have to pay for it. People in this time and age have standards and requirements in life, pushing them to work harder. And while chasing success is not a bad thing, the stress that comes with it can harm our health.

Stressors – getting to know the culprit


Stressor constitutes to any life event, experience, or even an agent in the environment that can trigger stress in an individual. More often than not, these experiences are seen as threats or difficulties – this can be either physical or psychological. Researchers have identified multiple types of stressors, which are:

Crises and catastrophes – tragedies occur unexpectedly, which makes the damage even more significantly devastating. During these times, one feels powerless and helpless, causing stress and grief beyond description. Some of these catastrophes are floods, earthquakes, and even wars.

Major life event – studies have shown that the human brain cannot handle major and abrupt changes in life with ease. For instance, marriage and going to college may be exciting, new chapters in life, but these can also bring stress due to the drastic changes in one’s routine or overall lifestyle. The birth of a child can also cause stress due to the reasons mentioned above. Then there’s the death of a loved one, which causes grief and the challenge in adjusting to a new life without that particular person who passed. On the other hand, you can also change the way you think in order to turn stress into the positive kind. For instance, instead of getting worried about going to college, think of it as an opportunity to meet new people, experience new things, and improve your life.

Microstressors – these stressors come from the daily tasks that we’re not particularly very fond of. There are so many things that annoy us every day, and although they’ve become a part of our lives, they’re still irritating nonetheless. This includes traffic, work or school deadlines, and interaction with people we don’t like. These things come our way more often than not and one of the things we can do to prevent feeling horrible about these things is to modify the way we think.

Ambient stressors – these are portrayed as low-grade stressors and are part of the background environment. Often, these are pollution, noise, and crowd. Ambient stressors triggers stress;  but frequently without one particularly noticing.

Physical manifestations to the tribulations of the mind


When the mind suffers, the body suffers. There have been theories on the connection between the sufferings of the mind due to stress, and how this affects the physical being. More recently, this connection has been proven to be real.

Multiple studies determine that acute and chronic stress can lead to modifications in one’s behavior and even in one’s physiology. These behavior changes can be in the form of smoking, eating habits, and the desire to take on particular activities.

Physiological changes, meanwhile, constitute to modifications in sympathetic activation, hypothalamic pituitary adrenocorticoid activation, and immunological capacities. There’s no definite conclusion as to the relation between stress and illness yet, but it has already been recognized that there’s a connection. This revelation alone should not be ignored.

Moreover, it has also been found that stress can make us more likely to catch cold. Other stressors like career failures, unwarranted changes in one’s job, and financial shortage lead to sleeping problems and other health issues. Of course, sleeping problems can lead to other health concerns.

Stress in the modern times

We’re stressed by anything these days. We’re even stressed by pretenses and things that don’t exist, thanks to social media. Studies, work, whatever we’re pre-occupied at the moment, gives us stress. We’re stressed of failures, we’re stressed of missed opportunities, and we’re stressed of failed relationships. We’re even stressed about eating cupcakes, because we’re so worried about gaining weight. Every little thing we chose that ended up being bad choices are stressors that haunt us every single time.

Hence, people in the modern times have become these creatures that get anxious about the littlest of things. The sad news is that this vicious cycle doesn’t stop. We go strive for something in order to avoid feeling left out and be labeled unaccomplished, forgetting that our overall happiness depends on our sense of contentment, and this feeling of gratification is not provided by material things but simply of how we view life as  a whole. Regardless of what you own, you won’t be happy if you reject to be appreciative of the people and the things you have in your life.

Moreover, chronic stress and the incapability to adjust or the lack of coping resources accessible can lead to psychological issues ranging from depression to anxiety.

Some ways to beat it

Affiliation – through this, you can manage stress with the help of a social network. Asking for support doesn’t mean that you’re weak and you fail to face the responsibility head-on. This only means that you acknowledge the necessity for social support in order to help you lift your spirits. Words can be powerful and can guide people in making important decisions in life.

Humor – though humor, you realize that there’s nothing you can really do with the situation that stresses you, so you go around it and laugh it off. Instead of concentrating on the negative side of your present circumstance, using humor enables you to underscore a situation’s comical side.

Sure, laughing doesn’t change the situation or reduce the problem itself, but it can change how you look at it. With a different way of seeing things you have a greater chance of arriving at a solution. Even internationally-renowned neurologist Sigmund Freud believed humor to be an excellent defense against emotional burdens and personal predicaments. It wouldn’t be called the best medicine if it weren’t true.

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What is M Patch?

If you have issues with your sexual health and have tried many remedies but failed, maybe you’ll be interested in trying M Patch. This basically is a medicated transdermal patch that aims to solve your sexual health dilemmas. This product essentially purports to help men obtain a more excellent sex life by increasing the size of their penis, boosting their sex drive, and improving their endurance during sexual activities, allowing them to enjoy sex much longer.

preview-full-shutterstock_304868180 (1)Penis increase, endurance and libido can be only obtained with the use of the right and potent components that are present in only a few products. But since the use of a transdermal path gives a steady flow of nutrients via skin absorption, this is also likely with M Patch.

It is important to note, however, that this product is presently offered on a 15-day free trial period. If you subscribe to this, you will need to input your credit card information because you still need to cover the shipping fee. If you fail to discontinue your enrollment, you will continue getting a one-month supply every 30 days with your credit card being charged accordingly. For this reason, it is important that you always read a company’s Terms and Conditions to avoid being charged for products you’re not really interested in. This practice is quite common in the industry that’s why it also being taken advantage of some manufacturers that sell fake products. But not all companies that have free trials are scams, some are rather legit and there are customers that subscribe for recurring shipments, so that they don’t need to hassle themselves with making single purchases every month.

How Efficient Is M Patch?

A transdermal patch for addressing men’s sexual concerns shows promise. While male enhancement pills have the right components, it fails when it comes to the delivery system, which means that the nutrients aren’t well-processed when they enter the body, which means that maximum benefits aren’t achieved. Thus, a highly functional delivery system must be used in order to provide all components to be processed by the body. With this, M Patch has the Instant Expansion Technology of Formula 41 Extreme.

preview-full-shutterstock_552711223The set of components in M Patch is what you commonly anticipate from a male enhancement supplement. It only varies when the said components are used in a transdermal patch. Even as drugs and other substances can be taken in by the skin, not everything that can be absorbed orally could be soaked up through the skin. No, it doesn’t work as simple as that.

Transdermal patches are only efficient if the compounds existing in the patch could be soaked up through the skin and spread through the bloodstream. Unluckily, the technology that’s able to segregate a 100% pure extract of potent components so that they’re accessible through transdermal use is not yet obtainable. However, present technology can make largely effective extracts that would function in the means of pill delivery.

Final Verdict

Though it would be ideal to think that there’s available technology for making the ingredients in male enhancement pills accessible through a transdermal patch, the truth is that it’s not yet here. Thus, we’re not sure if M Patch can live up to its promise. It certainly has a lot of great claims, but there’s no scientific evidence to back this up. To secure your purchase and if you really want to address you sexual issues, better acquire a male enhancement product that’s supported with a refund policy, so that you can return the product in case you’re not happy with it.

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