Tobacco’s one of the biggest killers worldwide, killing millions of people annually. This isn’t even counting for people who died due to secondhand smoke which impacts even millions more. The worst aspect to Smoking-Is that it is a preventable habits yet one that is the cause for many different types of cancers and disease.
While many of us have been, and still are all aware of the negative health impacts of smoking, it doesn’t make it any easier to quit. The reason why many people still smoke today and continue to do so is because of how addicting substance nicotine is, which of course is a major opponent in almost all cigarette products.
Fighting nicotine addiction can be extremely difficult battle as it requires individual to make changes which can affect all aspects of their personality. And in the diction requires an individual to demonstrate a tremendous amount of willpower as a person needs to stop both physical and emotional aspects behind the cravings.
Physical withdrawal symptoms from stopping smoking can be pretty severe as well, and is reason enough as to why many people and up going back to their smoking habit after quitting. The habit itself has been imbedded in the smokers lives as well, as smoking a cigarette is typically used as some type of coping device to reduce stress as well.
How Can We Quit Smoking Through Strong Willpower?
Yoga is something that is used to develop not only the body but the mind as well. Yoga involves a tremendous amount of body and mind connection, which in turn means that the individual practicing this technique should also become stronger willed.
Research has shown that yoga is especially effective in turning smokers away from cigarettes as the two activities have a lot more in common than one would think. Both activities rely heavily on focusing on breathing in an effort to become more relaxed, and yoga is something that smoker can easily transition into.
Smokers enjoyed the benefits of reduce heart rate, reduce blood pressure, increased long capacity, all while achieving that relaxed state of being which also reduces the chances of a person going back to smoking if they are someone who regularly practices yoga.
A key to quitting smoking is recognizing why we are doing the habit in the first place, and many smokers do so as a source of stress relief. Smoking a cigarette can release endorphins in the brain and produce positive feelings.
In turn this means that many people have difficulties dealing with depression, anxiety, anger, in irritability after quitting smoking as smoking a cigarette was their coping device. The active smoking help them to alleviate whatever their stress error or anxiety was, and knowing this is necessary in getting over the addiction.
Alternatively exercise can be a way in which a smoker can express their feelings so to speak as getting your heart rate up after hitting a heady date, lifting some weights, are going for Ron can help to get rid of stress and that extra energy you have on being anxious.
Medication is another great technique that anybody can use to relieve stress and is also something that can be implemented at any point of the day wherever you may be. Let’s be honest here, the majority of the time when we’re feeling stressed throughout the day is when we’re in a situation we have no control over.
This also means that we’re not going to be able to immediately dead up and remove yourself from the stressful situation and do an activity such as exercise or Yoga. This is why learning proper meditation techniques is essential in controlling your stress and not falling back on your smoking habit as they can be used in the office right when you’re feeling really horrible.
Getting to know the supplement
Prevagen is a protein-based supplement designed for the improvement of brain functions. It touts to increase proteins that can facilitate brain health, which naturally diminishes as one starts to age. The product is claimed to be created by scientists and researchers from a university in Madison, Wisconsin. The company behind Prevagen asserts that the supplement is a result of more than 15 years of studies.
Thus, it is said to be scientifically proven to boost memory, strengthen your mind, and enable you to be more lucid in your thinking. There are many brain supplements in the market nowadays but Prevagen seems to have the edge among other similar products. For one, its product site presents all necessary information and appears to be trustworthy. There are product labels, clinical references, and more. It’s really equipped with all kinds of essential information that customers would need in order to learn more about the product.
Understanding how it functions
Based on the info on the site, people normally lose 30,000 brain cells daily. As this happens continuously, we can ultimately experience memory problems. Our mental focus and lucidity will also be compromised, especially after reaching the 40s. The reason for this is because the body gradually loses the capacity to sustain adequate production of a primary protein that props up brain health and avoids memory issues.
For this reason, Prevagen has 10mg of apoaequorin. The company touts that the aforementioned ingredient is a patented form of protein that originated from Aequorea jellyfish. It is said to be clinically tested to deliver amazing brain improvement results, as well as help with minor memory issues caused by aging.
Moreover, this particular supplement is said to be produced in the United States in a laboratory that certified by NSF and cGMP. The recommended dosage is 1 capsule per day. By taking Prevagen daily, it is claimed that you can experienced boosted memory within 30-90 days. Prevagen’s manufacturer also says that you can increase your dosage up to three times per day if you feel that’s necessary. The supplement is also guaranteed to be harmless and free from any harmful ingredients.
How much does it cost? Is there a money-back guarantee?
Please refer to the information below:
1-Month Supply: $59.95
Preferred Customer Plan (1 bottle): $44.95 (see more below)
Buy 2, Get 1 Free: $119.90
Buy 4, Get 2 Free: $239.80
Mega Memory Kit (1-year supply): $479.60
Brain Health Guide: $7.95
1-Month Supply Prevagen Extra Strength: $69.95
3-Month Supply Prevagen Extra Strength: $179.95
Prevagen Chewables: $59.95
Prevagen Chewables – Buy 2, Get 1 Free: $119.90
The shipping costs are between $5.95 and $9.95, depending on the size of your purchase.
If you enroll in their Preferred Customer Plan, otherwise known as an autoship plan, you’ll keep on getting a fresh supply of Prevagen every month with which your credit card will be charged $44.95 for every bottle with an additional $5.95 for shipping and handling.
Moreover, the product is offered along with a 30-day satisfaction guarantee, less shipping and handling fees. In the case that you want to discontinue your enrollment, you have to call their customer support at 888-814-0814. You can also acquire Prevagen from other stores since it is widely accessible in several other resellers.
What are the feedbacks?
The customer reviews for Prevagen is varied. It means that while there are many positive testimonials pertaining to the supplement’s effectiveness, there are also bad ones saying that Prevagen is ineffectual. It may have something to do with the fact that any supplements work differently depending on the people using them.
Meanwhile, Prevagen’s manufacturer is the company Quincy Bioscience, LLC. It is mainly headquartered in Madison, Wisconsin. They’re listed with the Better Business Bureau where it has an A+ rating in the last three years with only a single customer grievance.
Judging its effectiveness
Prior to considering Prevagen, it is important to keep the following factors in mind:
It’s not a prescription drug
It is important to note that Prevagen isn’t a kind of medication. It’s only a nutritional supplement that is available over-the-counter without needing any doctor’s prescriptions. It’s also not FDA-approved since it’s just a supplement, thus, there’s no need for extensive testing and approval. Besides, the company behind Prevagen also clearly indicates in their site that their supplement has not been assessed by the FDA. Moreover, Prevagen is not meant for diagnosing, curing, or preventing any illness.
The sole component present in the supplement is apoaequorin. Basically, it is a calcium-binding protein which helps control calcium levels in the body. So, this calcium can be partly used by the body to boost cognitive capacities.
On the other hand, there isn’t a solid scientific proof cited on the site that directly connects the main ingredient and enhanced brain functions. The site only explains how apoaequorin is a kind of protein and how protein is vital for the brain. There’s nothing specific there. In addition, the extraction of apoaequorin no longer originates from jellyfish. Simply put, this ingredient is artificial.
So, does it work?
If you’re concerned about your declining brain functions associated with the fact that you’re getting older, it’s better to consult your doctor first before exploring for nutritional supplements you can take. It’s safer that way. As for Prevagen’s effectiveness, it’s great that the supplement has many positive feedbacks online. However, it still doesn’t have a solid clinical substantiation as to its efficacy and there are also concerns with regards to the safety of taking it.
At a glance
MindSoothe is fundamentally an herbal product that is claimed to be effective in addressing signs of depression, such as anxiety, sleeping issues, diminishing sex drive, petulance, and abnormal appetite. MindSoothe is from the company Native Remedies, which is known for its creation of over 250 natural and homeopathic supplements and solutions. The said manufacturer also gives a one-year, 100% satisfaction guarantee on all its products. It also offers an efficient customer support where customers can inquire through the site and get a quick response within two days.
Moreover, MindSoothe is harmless even when used by kids ages 12 and above. If your kid is younger, there’s also MindSoothe Jr. which is ideal for kids 4-11 years of age. Supplements developed by the company don’t have animal products, artificial coloring, flavors, fillers, or any preservatives. Their supplements aren’t also tested on animals, so it’s animal cruelty-free. As for the retail cost, it depends on the online reseller selling the product. But if you buy MindSoothe directly from Native Remedies, a bottle containing 60 capsules has a price of $38.95.
Understanding how it function
The components present in the supplement are St. John’s wort and passion flower or passiflora. The supplement utilizes the whole herb and not just its regular extract to create a product that’s highly potent in fighting off depressive indications. MindSoothe is also gluten and lactose-free supplement. The recommendation is that it needs to be consumed with a little quantity of water or juice. Adults must ingest two capsules two times every day.
Teenagers between the ages of 16-18 must take two capsules thrice every day for a span of 4-6 weeks and then decrease the dose to one capsule in the morning and one in the evening. Those who are 12-15 years old must take one capsule thrice every day for also a period of 4-6 weeks and then decrease the intake to one capsule in the morning and another one in the evening. Generally, a single bottle of MindSoothe is good for 15-30 days depending on one’s use. You can feel the impact of passion flower as quickly as within the day. Meanwhile, St. John’s wort may take a while before you can notice its effect – around 3-5 weeks.
What are the components?
As mentioned, MindSoothe uses St. John’s wort and passion flower as main components. The former is customarily used to help promote a better mood during menstrual and pre-menstrual periods while the latter is an herbal nerve tonic that contains flavonoids, cyanogenic glycosides, alkaloids, and saparin.
Claimed product features
MindSoothe has herbal components that have been shown to facilitate improved mood by soothing the senses.
The company behind the supplement says that the impact of passion flower present in the formula should be noticed within the day of using MindSoothe.
The official site provides great deals such as a buy 2, get 1 bottle free.
It also has a one-year, 100% satisfaction guarantee for customers.
If you buy two or more 60-capsule bottles of MindSoothe, you will get free shipping.
The product site has many customer reviews for your reference.
Nonetheless, MindSoothe can only be purchased online as it is not accessible in physical stores. There are also no free samples provided.
Safety precautions & reminders
The suggestion concerning the right dose depends on the age as elaborated above. MindSoothe is not ideal for kids below 12 years of age. There’s another product for the younger ones, which is the MindSoothe Jr. This supplement must not be used alongside other anti-depressants. It is also not suitable for expecting or breastfeeding women. Moreover, MindSoothe isn’t a cure for Bipolar Disorder and thus, people suffering from this condition should not take the product. People with unstable blood pressure should also not take MindSoothe. The company states that MindSoothe is not addictive and can be taken alongside other Native Remedies product called PureCalm.
This product is not addictive, which is good news. Its natural ingredients are claimed to be potent enough to reduce depression-linked symptoms. It is developed by a well-known manufacturer that has formulated more than 250 natural products in the industry. The company also seems to be taking care of its customers since they offer a one-year satisfaction guarantee for all their products. The official site appears to be helpful to customers’ concerns and it also provides a lot of exciting deals that can help you save money. The price is not so bad, just similar with most of the products like this one.
Tumeric is a spice that can benefit us in many different ways, and is especially well known for its ability to fight cancer and maintain cognitive ability. It is a spice that is very similar to ginger and in fact is in the same family.
You may not be familiar with the spice as it originates in India, and is mainly used in cuisines from this area of the world. It is one of the main ingredients found in curry as well as other foods because not only of its high anti oxen value and other health benefits it brings to the table but pet peppery hot flavor.
While many people especially in the west are tentative about eating spicy food, eating more of these types of spices can improve our health, especially when it comes to the colon and digestive tract as a whole.
2. Aloe Vera
Aloe vera is a plant that many of us are familiar with, as it is one that is popularly used to treat wounds to accelerate the healing process. Not only is the aloe vera plant useful in this manner but it contains a load of other vitamins and minerals that are beneficial.
Aloe vera contains other compounds which also can help with the digestive process as it can act as a laxative. Another benefit that provides is that’s it contains many anti inflammatory agents as well, which can help us in many different ways. Inflammation is a root cause of virtually every type of disease that affects us so the ways in which aloe vera can benefit our health are numerous.
3. Tulsi (Holy Basil)
Holy basil may not be something that you’re too familiar with as it is not the same as the basil you’re probably used to seeing in your favor pasta dish or in a pesto sauce. With that being said, if you are of Indian heritage holy basil tea is something you probably very familiar with, as it is even considered to be a sacred plant among many people’s who are from this area.
Holy basil is slowly becoming more popular in the west as more and more people in these regions are beginning to realize how beneficial this herb can beat to their health. It is one that’s can be extremely beneficial to the functioning of the cardiovascular system as well has anti-fungal properties making it an effective fighter against disease.
This spice is not only one that tastes great that you regularly see in many types of desserts and other dishes, but is one that can provide us with many health benefits as well. Cinnamon is especially of note here because of its ability to help better regulate our blood glucose levels, which is a problem that many people deal with.
If you are someone that is prediabetic or is someone that has type 2 diabetes, adding more cinnamon to your diet can help you beat the disease, while providing other anti-inflammatory benefits as well.
This aromatic herb is one that is in the mint family, and is something that we’re looking for mainly because of its anti-oxidant and anti-inflammatory properties. This is because it contains caffeic and rosemarinic acids, both known for their therapeutic properties.
While you could chop up some rosemary to add to your dishes, most people prefer to take a supplement or to defuse rosemary oil to get the benefits of the plant.
Dairy is one of those foods that is always on the news, half the time they’re saying it is a must have in your diet, and the other half of the time they are telling you to avoid it at all costs. Dairy has been blamed for every type of health ailment from obesity, bone loss and even cancers.
Before we rush to the fridge to dump all of our dairy, let’s examine the facts behind the health effects associated with dairy.
One major reason why some people avoid dairy products is because they are intolerant of lactose. This means that they do not have an enzyme called lactase, which breaks down the milk sugar otherwise known as lactose.
People who lack this enzyme can exhibit a range of symptoms when they consume lactose from indigestion all the way to vomiting and diarrhea.
Lactose intolerance is especially prevalent in cultures that are not of European origin. On average globally the rate of lactose intolerance in adults is a whopping 75% compared to the rate of only 15% of those in Europe and the West.
When talking about lactose intolerance, it is important to note that there is a distinction between being lactose intolerant and having a milk allergy. The worst thing that will happen to you if you are lactose intolerant is a bad case of gas or worst case scenario you are on the toilet all night. Conversely if you have a milk allergy it is a potentially life threatening situation to where you may have to be hospitalized.
The point here is that if you are lactose intolerant, you may be able to alleviate that issue by gradually introducing dairy in to your diet. There are also supplements you can take which contain the enzyme lactase which can digest the lactose for you.
Being lactose intolerant doesn’t mean that you have to avoid dairy altogether. Typically those who are lactose intolerant don’t have too much trouble digesting hard cheeses, and cultured yogurt.
There have been a few reports as of late that say high consumption of dairy foods correlates with poorer bone health including osteoporosis. Thankfully for us, correlation does not equal causation. The fact of the matter is the diet that people eat in the western world is dramatically different to those eaten in other parts of the world.
Take the Chinese for example, who on average have better bone density than their American counterparts. The Chinese eat less dairy than people in America for example, but that doesn’t necessarily mean the bone loss is linked to dairy consumption.
There are plenty of other reasonable possibilities as to why American’s have less bone mass than Chinese on average, such as the nutrient poor diet of the average westerner compared to the traditional Chinese diet.
So far there have been no conclusive studies that have come out and found that eating dairy leads to less bone density. Considering calcium and vitamin D are found in high quantity in many dairy products, you may want to hold off on eliminating diary from your diet.
Dairy Promotes Weight Loss
Dairy not only promotes healthy bones, but can help you lose weight as well. This is believed to be attributed to the abundance of calcium found in dairy products, and calcium’s ability to inhibit fat storage and increased lipid breakdown in cells along with magnesium and phosphorus.
Not only does dairy promote weight loss, consuming the fatter whole milk varieties may be even more beneficial. When milk is produced by grass fed cows, the fats within the milk are majority omega 3 fats which are the heart healthy beneficial fats we want in our diet, similar to those found in nuts, seeds and fish oil.
The calcium and potassium found in milk help to maintain bone structure and regulate heart beat. Most people are unaware of the role of calcium outside of bone maintenance. Your heart needs calcium and potassium to pump, and will pull the calcium from your bones if there is a deficiency in your blood.
Unless you are severely lactose intolerant or have a milk allergy, dairy products are generally safe to consume and come with a variety of health benefits as well.
There has been no evidence to indicate that diary should be eliminated from the human diet, so there really are no reasons to not eat dairy.
By now we should know that beverages loaded with sugar are bad for our health, including favorites like soda, sports drinks, fruit juice and others. While these beverages are ok to have in moderation, many of us fall victim to overindulging at ourselves, which cause many health problems such as obesity and diabetes to name a couple.
On the flip side we know that water should be our joint of choice however it is obviously flavorless and not exactly enticing to drink. Luckily for us there are plenty of other drinks out there and there’s a lot more variety in these healthy drinks than one would expect.
Here are some of the healthiest rinks you can possibly be consuming, and one’s you don’t have to feel bad about adding to your diet.
If you’re not already drinking tea, you need to be including this drink in your diet. This is because all forms of tea have some kind of antioxidant power, is specially varieties like tumeric tea.
This variety in particular is of note because of antioxidants which are specially effective in reducing inflammation. Inflammation is the root cause of many types of diseases, and is believed to be especially effective against reducing degeneration in the brain.
Coconut water is another drink and can be extremely healthy for us, as it is a great thing to consume when it comes to keeping hydrated. And of course contains water but also has plenty of essential electrolytes, such as potassium and sodium which serve many functions within the body.
Making sure that you get the right amount of electrolytes is important because you don’t do so your body leeches them from other areas of your body, such as in the case with calcium which can lead to bone loss and even potentially osteoporosis.
3-Dark Hot Chocolate
When we think of healthy drinks hot chocolate definitely isn’t one actually come to mind because typically are ID which we drink is that of milk chocolate which is loaded with sugar and fat.
This is of course not healthy however it could be if we were to choose dark chocolate instead. This is because dark chocolate is loaded with antioxidants, which are well known for their ability to fight off inflammation and disease.
If you choose the right type of dark chocolate which should be a variety which contains at least 80% cocoa or more, this can provide you with more antioxidant power than serving of blueberries could.
4-Green Vegetable Drinks
For many people out there the idea of trading of vegetable based drink could be gross, as it really doesn’t contain much of sugar, salt, or fat-the ingredients our body craves.
Not only can doing so the healthy which is pretty obvious, but these types of drinks can taste good as well. The key here is making sure these drinks consist mainly of vegetables, while throwing few fruits in here and there to give the drink some sweetness and to mask the other flavors.
These drinks are going to provide us with a whole variety of different nutrients, including most of the vitamins out there which we need, as well as plenty of calcium, iron, potassium, and fiber.
Consuming these types of drugs regularly will help to reduce your chances getting all types of diseases, including various forms of cancer which are becoming more and more prevalent in society today.
5-Plant Based Milks
While some animal base milks can definitely provide us with some of the nutrients that we need, drinking these types of beverages regularly isn’t really in the best interest of our health.
This is especially true for all fat varieties which of course are loaded with calories and can cause us to put on more weight.
An alternative here are plant based milks, which can not only be tasty but are nutritious as well. Milks made from nuts and seeds in particular such as almond milk, and hemp seed milk for example are loaded with vitamin E, healthy fats and a decent amount of protein as well.
Other varieties such as oat milk or rice milk may not be as healthy as other alternatives, as they tend to be less dense in nutrients overall but have more sugars. Look for unsweetened varieties of these types of milks as some brands tend to add additional sugar to them.
Getting healthier in making changes in order to let a longer life is something we all should be doing however many of us are failing to do so. This mainly revolves around the idea that doing so is extremely difficult and requires a great change in our routine and lifestyle and general.
While getting healthier does take some semblance of effort, it really isn’t nearly as difficult as many make it out to be. You can really improve your health by making small alterations within your daily routine which anyone can do.
Here are some of the most effective ways in which you can make modifications to your lifestyle without too much effort on your part.
Eat at a Different Time
One of the biggest health issues that many people have which in turn creates other health issues, is being all overweight or obese. Our diet has a huge impact on this and not in just what we eat, but when we eat as well.
Our body is designed to consume the majority of our calories early on in the day and gradually slow as the day progresses. This is because our metabolism is highest in the first wake up and lowest prior to bed do to the hormones the body secretes later on in the day.
This is why many people are told to try to eat less at night and reduce their late night snacking as just eating at this time of day would make them more prone to putting on fat as opposed to stay were eating the same meal at the start of their day.
Another technique you might want to try here is to also limit the window in which you consume calories as well. Meaning that for example if you are someone who works a typical 9 to 5, you would fast until about 2:00 PM and only eat from this point until about 8:00 PM.
Studies have shown that restricting your diet to certain window during the day greatly impacts the body’s ability to lose weight, and people who use this technique tend to have a less body fat and weigh less in general than those don’t.
Meditate More Often
Another thing that you may want to try to improve your health is to take up meditation, yoga or some other technique which is going to help you reduce stress. Most of us know that stress negatively impacts our health however most of us don’t know exactly how it works.
Essentially what happens is that the body produces a hormone called cortisol when we are stressed which comes with other health consequences as well. One of the main ones being that this hormone also greatly influences the body to accumulate fat.
As we know being overweight and obese makes individual much more prone to a host of other diseases bowl such as life threatening ones like heart disease, strokes, and various forms of cancer.
It has been well accepted by the scientific community that medication and relaxation techniques reduce stress and Foss can also reduce the chances of us developing diseases associated with it.
Simply setting aside 20 minutes a day for relaxation can really do wonders, and taking the time out for needed break will more than likely make you more productive for the remainder of the day as well.
Move Around at Work
This is easier said than done for most people but if you work in an office or are generally sitting in a chair all day, getting up periodically moving around and stretching can greatly improve your health.
Just sitting at a chair all day long believe it or not put your health at risk as we as humans have not evolve to do so. One common threat all of us office workers face is that of deep vein thrombosis, which is essentially backing up and clotting of our blood.
This disease is one of many that are easily preventable by simply getting up stretching and moving around periodically throughout the day.
Depending on where you work and what type of job you do you may not be able to move around as often as you like however if you can use should be getting up at least every 30 to 60 minutes give yourself a good stretch to prevents getting these types of diseases.
There are other things you could do to which can open prove your health at works such as taking the stairs instead of taking the escalator elevator, bringing your own food there from home instead of seeking out a vending machine for lunch and other really simple modifications you can make a great improve your health.
There are times we find ourselves regretting about something we said or did which greatly offended someone, or worse, put us in a very bad place. When this happens to you very often, you need to recognize that you lack self-control instead of blaming people or situations for your shortcomings.
But for most people, having self-control is a work in progress. Controlling your emotions and actions despite the situation calling you to lash out is tough. However, the importance of this ability is crucial, not only to avoid conflicts but to also succeed in all areas of life. Having self-control enables people to accomplish their objectives that may seem overwhelming or even impossible at first.
For instance, having self-control helps you build financial stability. By knowing when and what to spend your money on, you’re able to save a significant amount, rather than spending it on something you don’t need.
Self-control is also vital for the preservation of your relationships. If you express strong emotions whenever you want with no regard for the feelings of others, you won’t be able to sustain quality relationships with people.
Having self-control gives you the ability to think things through before deciding whether what you have in mind is worth expressing or not. Surely, you want to work on your self-control if you’re aware that you’re lacking in this area of your character. Here are 6 ways you can do:
1. Set an objective
When it comes to working on your self-control, the first thing you need to do is to set an objective. When there’s a specific goal, you have something to focus on, which helps you disregard other things, thoughts or ideas that can’t really help you achieve the goal.
For example, if you want to lose weight, you can’t make the necessary lifestyle changes you need to do if there’s no specific goal in mind. On the other hand, having an objective makes it less hard to stick to better choices. When the goal is set, you now need to make selections as you go along, which would require self-control. Since there’s an objective, self-control would help you to choose an apple over a brownie because the former brings you closer to the goal you’ve set.
2. Define your reason
Why do you need to improve your self-control? Is it because you’re likely to lose your job because everyone in the office thinks you’re hot-tempered and arrogant? Is it because you risk of losing a loved one because of your outbursts? If there’s a specific reason on why you’re working on something, you’re more likely to achieve it. If you value your job or a relationship, you will have more willpower to control yourself.
3. Change the setting
If you’re surrounded by things that trigger you to lose control of your emotions, then it’s about time you consider changing your setting. When you distance yourself from the things that tempt you to mislay your self-control, you’re showing strength.
For instance, you want to quit smoking. While it’s a given that you would stay away from cigarettes, you would also consider to stop hanging out with people who smoke, if you really want to produce more effective results.
4. Jot down progress
It can be tough to see any improvements if you’re constantly working on something daily. And not feeling any changes somehow discourage you from continuing the work. In this case, a journal can help.
For instance, if you jot down the time you refused to drink soda, not said anything when your boss criticized your work or used the stairs instead of the elevator, you can see that there’s a bit of progress going on. They may be small, but they’re a good sign that you’re starting to have control of your decisions.
Meditating itself is already self-control. You’re doing your best to silence your mind from your multitudes of thoughts in order to concentrate. Having the ability to quite your mind from the chaos of your reflections and ideas to focus on something singular requires a significant amount of discipline and self-control.
Numerous studies testify to the fact that body movements on a regular basis will help improve your mental lucidity and concentration. Physical exertion in itself can provide mental relaxation. There’s also self-control at play when you’re exercising or just being physically active because you’re fighting the urge to stop and sit, which is easier to do.
There are some health tips we think are good for us because we usually hear them from friends, co-workers, or celebrities on television shows, but they aren’t. Not really. These advices become so pervasive and ubiquitous that most of us don’t question its validity. It’s time we do so, for our health’s sake.
Here are 7 of the worst suggestions you should think twice about before considering:
This means the elimination of toxic substances from the body. However, the notion that you can just flush out toxins from your body by simply eating kale or managing to survive by coconut water is a typical fallacy. As a matter of fact, there’s nothing you can eat or drink that can flush out toxins because that’s essentially the liver’s job. It’s further accomplished with the assistance of other organs like the kidneys. So, our bodies have their own ways of eradicating these toxins. As long as we take care of our bodily organs, we can expect them to do their jobs efficiently.
2. Vitamin C for cold prevention
Vitamin C helps strengthen the immune system, yes, but there’s insignificant clinical proof to signify that using supplements can make colds milder or last shorter. In a research, it was determined that for most people, vitamin C supplementation to avoid cold lacks justification.
3. Eat when hungry
It’s not a great idea to wait when you’re hungry before you decide to eat. For one, you end up making unhealthy choices when you’re already starving. It also makes you overeat. Grazing throughout the day isn’t as ideal as it sounds, either. Some sources signify that doing so can boost your risk of diabetes and can cause other health problems to arise. The best option is to eat regularly at the same time every day.
4. Hormone therapy is dangerous
Hormone therapy was once utilized to address typical symptoms of menopause, like hot flashes and night sweats. However, a huge clinical test divulged medical risks, such as heart disease and stroke. For this reason, the health community stopped promoting it and doctors stopped their prescriptions of said therapy. On the other hand, this doesn’t mean that it’s not harmless for certain women. In actuality, it depends on the person receiving it. For healthy women encountering early symptoms of menopause, like hot flashes and/or deteriorating bone mass, hormone therapy’s benefits could prevail over the risks.
5. Antidepressants are just a temporary solution
It’s a fact that antidepressants cannot really lessen the root causes of situation depression, but they’re able to help in some valuable means. Depression symptoms can be devastating with a sense of being unbearable. This is where antidepressants come into picture. They may make it easier for the person to perform his or her tasks on a daily basis, helping the individual continue with his or her life.
6. You need to torch more calories than you consume to lose weight
Calories on nutrition labels can be deceptive since foods have varying caloric values once they’ve entered the body. For instance, some foods can accelerate your metabolism, while others do the opposite. When you focus on calorie-counting, you’re ultimately selecting foods that meet your caloric requirements, but don’t really provide you the nourishing components you require or make you feel satiated.
Thus, counting calories doesn’t automatically constitute to living a healthy lifestyle. Sometimes, the nutritional value of the food you’re eating becomes compromised for the sake of meeting your self-imposed required calories. When it comes to losing weight, it is also important that you do it while sustaining your health and well-being.
7. Spend time outdoors for Vitamin D
True, basking in the skin can get you your natural dose of Vitamin D. However, the risks prevail over the benefits. This is because the sun’s rays have ultraviolet (UV) light, which is a carcinogen that can heighten the risk of skin cancer. Hence, it is important to apply sunscreen every time you head out. In the case of Vitamin D deficiency, you can consult your doctor to know if you need supplementation.
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.