Homemade Tips For Fair Skin

The craze of white complexion has star rocketed the demand for homemade tips for fair skin. Almost all of us have read the stories of beautiful queens and fairies in our childhood. These fairies and queens with fair skin have always fascinated the viewers with their fresh and glowing skin.

Obviously, it is not possible to get fair and flawless skin without efforts. There are various skin whitening creams available in the market. These creams have harmful side effects. However, you can achieve a fair and flawless complexion by using some home remedies for fair skin.

Before starting a skin care routine at home, you need to understand your skin type. Generally, there are three types of skin:

• Dry skin


• Oily skin


• Combination skin

Dry Skin

Dry skin is characterized by fine and tight pores. This type of skin appears dull because of lack of ability to retain moisture. Dry skin feels tight and lifeless. Dry skin lacks fatty oils that are essential for the protection of your skin and keeping it hydrated. This type of skin is prone to wrinkles and fine lines.

Oily Skin

Oily skin is characterized by large pores. This type of skin feels shiny and greasy. Oily skin does not get wrinkles and fine lines.

Combination skin

Combination skin is a balance between oily and dry skin. This type of skin tends to produce oil in T-zone. Combination skin usually does not undergo skin problems.

It is an amazing fact that nature can be used for the benefit of human beings. How fantastic it is to use the natural skin care products right away from your kitchen. It does not only save the cost but also keeps you from the risk of using cosmetics with harmful side effects.

Rose Water and Lemon Fairness Moisturizer

Rose water is one of the best natural skin moisturizers as well as toners. It refines your skin pores as well as keeps your skin hydrated. Rose water also prevents your skin from harmful sun rays. On the other hand, lemon juice is one of the best natural skin lighteners that adds glow and fairness to all types of skins. You can make a skin lightening moisturizer by combining lemon juice and rose water.

Ingredients

• Rose Water


• Lemon juice


• Glycerin

Directions

• Mix equal amount of rose water, fresh lemon juice and glycerin.


• Store in an air tight bottle.


• Apply on face overnight.

Warning

Glycerin and lemon has darkening effects when exposed to sun. Never go out with this moisturizer on skin.

Orange Peels Fairness Mask

How enjoyable it seems to eat fresh orange while sitting in sunshine in winters with friends? Orange juice is very good for fresh and glowing skin as it is a rich source of vitamin C. It is an authentic skin whitening tip that is suitable for all types of skins.

Ingredients

• Orange Peels


• Raw milk

Directions

• Mix powdered orange peels in raw milk.


• Apply on face evenly.


• Wash after 20 minutes.

References:

Herbalist, runner, writer, family guy. The founder of Herbalism Choice which is a growing home remedies encyclopedia that addresses real diseases and concerning health issues. Enjoys writing regarding health, beauty, and natural medicine & always happy to contribute to blogs natural news.

Homemade Tips For Fair Skin

Talk about death, be kind and trust your instincts: tips for new nurses

Don’t be afraid to question senior doctors

Never be scared to question a doctor, however senior they may be. We are our patients’ advocates and can protect them from potential mistakes. A good doctor will respect you for this. If you feel something isn’t right but are not confident enough to challenge a situation yourself, go to someone you know, trust and respect – watch how they deal with it and learn.
Emma McLellan, staff nurse in the ICU, Manchester

Learn to trust your gut instinct

I believe good nurses are really tuned into their gut instinct and new nurses should learn to trust it. A nurse’s gut instinct is their deeply grounded knowledge base developed in practice, their critical awareness and what they have learned from previous situations plus an overall sense of knowing the patient well. You’ll just know something doesn’t add up, or you may convinced there’s something more going on, so make sure you go that extra mile to cover all bases. Maybe, for example, all of a patient’s baseline observations are normal, but you just sense that there is still that underlying thing you can’t put your finger on – monitor them really closely because you’ll often be right.
Zoë Hartwright, community mental health nurse, Shropshire

Death is a part of nursing – talk about it with patients

Death is a regular part of nursing. Patients need someone to talk frankly about death. We plan births for nine months, but talking about death always seems awkward and hard. One of the best things you can do for a patient who is nearing the end of their life is to give them opportunities to talk about their death and how they would like it to be. Being able to give advice and support to help them get their affairs in order can relieve a lot of their pain and worry. It is possible to have a good death but the conversations have to be had.

When death is unexpected this is very hard to deal with. I worked in an accident and emergency department for 10 years and learned that life and death is unpredictable. I have seen many patients and nurses struggle with the last words that they said to that person, so I try to adopt the approach of being kind. Really think about what you say during emergency situations – it is likely that patient can hear you right to the end – even if the rest of their body is not responding. Use their name, talk calmly to them, explain everything you do as you are doing it. Speak to them as if they are awake.
Christine Bushnell, advanced nurse practitioner, nurse partner in a GP surgery and trainer, Harrow

Don’t treat patients you don’t like differently

It’s OK not to like some patients. That’s bound to happen, and some patients really won’t be very likeable. Just be aware of yourself; notice that you don’t like the patient and make sure you’re not treating them any differently. Maybe confide in a trustworthy colleague and ask them to let you know if you are behaving differently towards that patient. And draw on other people, often you find that another colleague works well with a patient you just can’t seem to get along with; make the most of that by getting them to tell you the good qualities of the patient, or even letting them take the lead.
Elizabeth Cook, clinical charge nurse, south London

Be kind to patients’ relatives

It’s very hard not to take it personally when relatives are difficult with you. As a nurse in paediatrics, I found it tough at first as a newly qualified nurse without any children of my own. Now that I am older and I have my own children, it is different. When dealing with emotional or difficult relatives, try to put yourself in their position and understand that they do not have anything against you – they are just desperately worried about their child, for example, and you may be the nearest person to them and so they might take it out on you. It is important to listen without judging and, if treated with hostility, try to respond with kindness. Speak to your manager if certain behaviour from a family member is bothering you, but ultimately try to be understanding.

Don’t say, “I know how you feel” when you have never been in that situation. Instead you can say something like: “I can’t begin to imagine how worried you must be, but we are doing everything we can, if you have any questions please ask and if I can’t answer them I will find someone who can, etc”.
Sally al-Habshi, paediatric emergency nurse, Leicester

Be nice to healthcare assistants

Always be nice to healthcare assistants, they’re amazing. Make lists of jobs you need to do – a good list helps everything. And always remember that when you’re having a bad day, your shift will come to an end and you can go home and eat pizza.
Laura Thompson, ward manager, London

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Talk about death, be kind and trust your instincts: tips for new nurses

10 Tips: Boost Serotonin Levels Naturally & Feel Happier

Millions are Diagnosed with depression every year,  and it is time we begin feeling happier without relying on medication.

As defined by psychologists, a person has a major depressive episode when he or she has symptoms of major depressive disorder, including depressed mood or feelings of emptiness, hopelessness or irritability, that last for two weeks or more.  And, according to the National Ambulatory Medical Care Survey (NAMCS) found that the number of people diagnosed with depression has increased by 450% since 1987. It is often recommended that we start taking a medication to reduce symptoms. However, medication often comes with sometimes dangerous side-effects. Here are some simple ways to feel happier without needing to take a pill.

1. Get enough vitamin B6 – foods like spinach, turnip greens, garlic, cauliflower, mustard greens, celery, fish (especially tuna, halibut, salmon, cod and snapper), poultry (chicken and turkey) and lean beef tenderloin.

2. Eat brain boosting seed grains instead of wheat. This includes: Amaranth, buckwheat, millet and quinoa are seeds with grain-like taste and properties. These are healthy, high-protein carbohydrates and small amounts of the right carbohydrates are critical to boosting serotonin.

Not only improve mood, you will Sleep better too. A nice dose of serotonin in the early evening will help you sleep better at night.

These grain-like seeds also provide important B vitamins. As just mentioned B vitamins play a critical role in brain health and in the manufacture of all your neurotransmitters including serotonin.Vitamins B1 (thiamine), B2 (riboflavin) and B6 (pyridoxine) as well as vitamin D, folic acid and selenium plus calcium, and magnesium are needed to make serotonin.

For protein meals: focus on digestion and food combining – Eating foods that are high in protein – and specifically have a higher percentage of tryptophan (like turkey, sunflower seeds and pumpkin seeds), will provide much needed tryptophan, the precursor to serotonin. But beware: because research shows that eating protein with carbohydrates actually works against your ability to make serotonin.

Good to know: Plant based protein helps to create more serotonin than animal protein does.

To boost your mood and immunity naturally, protein and probiotics – is the delicious natural answer!

3. Include fermented foods and drinks in your diet – Fermented foods and drinks greatly assist in digestion and assimilation of all the important nutrients you need for serotonin. Additionally, they boost the nutrients in your food by at least a hundred fold.

4. Get massages and other forms of body work – We’ve heard about the healing power of touch, but now research backs it up! A study conducted by the Touch Research Institutes at the University of Miami School of Medicine shows that massage increases serotonin by 28% and decreases cortisol (the stress hormone) by 31%.

5. Have fun in the sun. Early morning sunlight is more intense and this can boost your body’s production of melatonin in the evening. Serotonin converts to melatonin for a great night’s sleep. Getting outside for a 20-minute walk in the early morning sunlight can boost your mood and improve your sleep!

6. Remove toxins from your life that interfere with brain health. Eat foods like dandelion and citrus fruit to help detox daily.

7. Reduce Stress – prolonged physical or emotional stress produce adrenaline and cortisol, which interfere with serotonin. Shifting your lifestyle and adding more relaxation into your week can make a huge difference. Focus on Emotional Healing – Reducing stress and focusing on spending more time relaxing is a first step to boosting serotonin. You can take this even further by taking action in key areas to remove negative emotions like fear, guilt and anger. Meditate & do yoga!

8. Exercise. A comprehensive review of the relation between exercise and mood concluded that antidepressant and anxiolytic effects have been clearly demonstrated. In the United Kingdom the National Institute for Health and Clinical Excellence, which works on behalf of the National Health Service and makes recommendations on treatments according to the best available evidence, has published a guide on the treatment of depression.

9. Eliminate processed sugar (or at least drastically reduce it) – If you have low serotonin, you may have intense cravings for sugar. This is your body’s way of trying to increase serotonin because eating sugar produces insulin, which helps tryptophan go into your brain. However, too much sugar can eventually cause addiction to sugar, insulin resistance, hypoglycemia and type 2 diabetes.

Instead, satisfy your sweet tooth in a healthy way with pure maple syrup, coconut sugar or pure honey.

10. Give more hugs, love more and fear less.

To learn more about how to treat depression, anxiety, and ADHD more naturally, my book Healing without Hurting can teach you how.

10 Tips: Boost Serotonin Levels Naturally & Feel Happier

7 Little Known Tips to Slimmer Thighs

7 Little Known Tips to Slimmer Thighs

Tips For People Who Have Trouble Shutting Their Brain Off to Go to Sleep

Do you seem to be one of those people who lay awake in bed, tossing and turning trying to rest but you just have trouble shutting your brain off to sleep?  Here are some suggestions that may help you get rid of those distractions that keep you awake at night and help you learn to unwind, shutting your brain off to sleep when you need to (1, 2).

1. Do not tackle anything new at least one hour before bed.  When you open a new email, look at the bills, or start a new project just before you try to turn in you get your mind going and dwelling on whatever issue or project it is that you were dealing with.  This is especially problematic for creative people and those who seem to be naturally prone to worrying.   So instead, make sure that you finish all business of the day at least one hour before bedtime; leaving that hour for you to follow the next tip in creating a bedtime routine.

1. Establish a steady bedtime routine.  As young children, we know that a routine helps to train our brain that it is time to sleep, but as adults we seem to forget how useful this can be.  But by creating a regular routine for yourself, your body, and your brain, get into the habit of taking cues that it is time to sleep.  Good suggestions for creating your routine can be shutting down your computer, taking a bath, reading a short simple text, such as a magazine or collection of short essays, poems, or short stories.  Other ways to help you unwind and create a routine is to use that time before bed for various ways of pampering yourself; give yourself a manicure, use a massage pillow or soak your feet in a refreshing, vibrating foot bath to help you relax and shift your focus off of the day events so you do not have so much trouble shutting your brain off to sleep.

1.  Meditate.  Learning to meditate is a great way to focus your mind and relax your body. Meditating can help you in shutting your brain off to sleep as well and relieve the stress and tension of the day helping you to relax especially if you meditation with visualization techniques that can carry you away from all the hustle and bustle of the day.

1. Try aromatherapy.  Aromatherapy is another great way to help you calm your mind and get some sleep.  You can try candles, oil diffuser, aromatherapy pillows, or night time sprays that you can use to lightly mist your bed sheets with the great soothing scent of lavender and other essential oils blended to promote relaxation and help in shutting your brain off to sleep.

1. Get rid of the environmental noise that can distract you and keep you awake.  Having the television or radio on is often a distraction from sleeping and can not only keep you awake but remind you of the issues that are the reasons that you are having trouble shutting your brain off to sleep in the first place.  For noise that you can not eliminate, such as street noise, mask it with natural sounds of the ocean or similar types of soothing sounds that can help you sleep.

So, if you are having trouble shutting your brain off to sleep, try these great suggestions to help you get a better night’s sleep.

1. http://www.huffingtonpost.com/2014/08/08/bedtime-routine_n_5659183.html


2. http://www.nosleeplessnights.com/sleep-hygiene/bedtime-routine-for-adults/

Tips For People Who Have Trouble Shutting Their Brain Off to Go to Sleep

Smog tips: what to do when there"s a pollution warning

In the UK, the department for environment, food and rural affairs issues daily alerts measuring air pollution levels. But when it comes to tips on how to respond, Defra confines itself to the slightly gnomic “reduce activity”.

So we asked a team of air pollution experts on the best ways to protect yourself when there’s a pollution alert in your city.

Exercise earlier – or do it indoors

The general advice, according to Frank Kelly, professor of environmental health at King’s College London is to “try to avoid exercising during a pollution episode. If you have to exercise, do so indoors.” As Ally Lewis, director of the National Centre for Atmospheric Science, points out though, the question of whether to “exercise, cycle to work or go for a run depends on the individual”. For keen runners, he says: “If you shift it to early in the morning, that would benefit anybody, because air pollution tends to build up with rush hour at about 7 or 7.30am. If you’re going to cycle to work, doing it an hour earlier, before pollution builds up, could have a significant impact on exposure.”

Pray for rain

“Particulate matter is removed primarily by rainfall,” according to Mark Jacobson, professor of Civil and Environmental Engineering at Stanford University. Don’t rush out as soon as it starts, though. “You have to wait a short while. If it’s moderate to high pollution and it starts raining, I would give it 60 minutes or so and then there’ll probably be quite a difference,” Kelly adds. If there’s wind and rain, even better.

Walk one street back

“Avoiding main arterial roads really does make a difference,” says Lewis. “Pollution drops away substantially when you’re walking one street back. If you look at the concentration gradient say, 20, 30, 40 metres away from a very congested road, it’s not like pristine air from the Atlantic but it will be two or three times less polluted. That’s a gain worth having.”

Use an app to avoid hotspots

Kelly recommends using “a travel app that gives you a lower pollution route choice”. King’s College have developed one for London and others are popping up, such as Plume, which covers more than 200 cities.

‘Understand the extent of pollution at your location, where you live or work.’ Photograph: Kevin Frayer/Getty Images

Keep the windows closed

“It would be good to not open any windows,” says Kelly. If you’ve got a well-sealed house “there won’t be much pollution coming in from outside, but you’ve got to be wary of what you produce inside that can’t escape”. Anything that involves burning produces invisible particles and gases, so …

No fires inside

If cooking with gas, use an extractor fan, preferably with a filter. “That’s something we don’t do very well at all,” says Kelly. “If it’s a cold day, it would be bad to light a fire or wood stove inside the house.”

… including candles

The other big no-no. “Scented candles are very popular but they really can shoot the particle concentrations up quite a lot indoors,” he says.

Stay informed

“Understand the extent of pollution at your location, where you live or work,” says Kelly. Conditions are always changing, so use websites such as the one his team at King’s developed, or the Department for Environment, Food and Rural Affairs. You could also see what local sensors are saying.

Eat your greens

“Always try to eat healthily, including fresh fruit and vegetables. They help maintain your body’s antioxidant reserves, which are able to reduce the effects of any pollution you are exposed to,” Kelly says.

A 2015 study he co-authored compared diets among twins, and found that “those with the best lung function were the ones who consumed more vitamin E and vitamin C”. This complements previous studies pointing to a similar effect, although the evidence isn’t conclusive. However, it’s unlikely that loading up on supplements during pollution spikes will cancel your inflammatory response to noxious particles and gas.

The complex mechanics of antioxidant benefits aren’t yet fully understood, but the data suggests “that those people on very good diets which include a lot of different nutrients, working in combination with concentrations of antioxidants, were the source of the benefit”, he adds.

Guardian Cities is dedicating a week to investigating one of the worst preventable causes of death around the world: air pollution. Explore our coverage at The Air We Breathe and follow Guardian Cities on Twitter and Facebook to join the discussion

Smog tips: what to do when there"s a pollution warning

Co-Parenting: Tips to Ensure that Your Kids are Healthy and Happy

Separation or divorce is never easy on kids. Parents can improve their children’s mental and physical health by implementing simple routines that will keep kids healthy and happy.

Kids are frequently caught in the middle of their parent’s separation or divorce. Unfortunately, this can impact negatively on their mental and physical health. However, it doesn’t have to have to be this way. It is possible, albeit difficult, for both parents to sit down and decide on healthy eating, exercise, access to the internet, and bedtime routines amongst others.

Our children’s physical and mental health

We live in a consumerist, throwaway society that discourages healthy living. It’s far easier to sit in front of our electronic devices and order fast food than it is to cook our own food using healthy, natural ingredients.

It is also a well-known fact that kids need consistent structure and routine as “routines give them a sense of security and help them develop self-discipline… Children’s fear of the unknown includes everything from a suspicious new vegetable to a major change in their life.”

We can, therefore, conclude that co-parented children need both parents to implement the same structure and routines. Here are some simple tips to help you negotiate structure and routines that suit both parents:

Eating Healthily

We may or may not realize it, but kids do what their parents do; ergo, if we eat healthy, nutritious food, then our kids are more likely to follow a nutritious diet. However, if they see us eating take-outs, then they will be inclined to refuse to eat properly and insist on eating take-outs as well.

It might take a bit of effort in order to transition from purchasing fast foods to cooking your own food; however, the results are worth the effort.

Exercise and outdoor living

The whole family will benefit from spending time outdoors every day. There are many activities, such as hiking, camping, swimming, sailing, and walking on the beach, that the whole family can participate in together.

Limit time in front of electronic devices

Children love to play computer games and can spend hours in front of their gaming devices, living in the fantasy world that the game provides. The positive and negative effects of playing PC games are well documented. “Many scientists and psychologists find that video games can actually have many benefits – the main one is making kids smart.  Video games may actually teach kids high-level thinking skills that they will need in the future.”

On the other hand, the American Psychological Association “concluded that there is a consistent correlation between violent game use and aggression.” Spending too much time in front of an electronic device can also socially isolate kids – why must they deal with uncontrollable real world issues when they can disappear into a world that they can control?

Final words

These are just a few of the many issues both parents will have to negotiate shared rules over. Stumbling blocks will pop up along the way. Both parents might be loath to negotiate with the other parent. They might also have new families, and new friends, making it challenging to find common ground with each other. Finally, this begs the question: How important is my children’s wellbeing to me?

Author bio: The article on divorce has been written by Ignacio D. Pena who is a very active blogger and loves to write in the legal niche.

Co-Parenting: Tips to Ensure that Your Kids are Healthy and Happy

These 9 Tips Could Improve Your Sleep Tremendously

Good sleep is very important. The need to improve your sleep cannot be overemphasized as all body functions rely on the body’s capability to rest at the right time and getting the right amount of sleep.

According to research, the body needs a minimum of 8 hours sleep a day. The sad truth is with modern times, comes the human mind trying to trick the body to sleep less.

Sleep deprivation has been known to affect the brain and total body function; judging a situation, reflex actions are all being redefined by the body’s inability to get proper sleep.

How then do you improve your sleep quality and length? Here are nine tips that could help improve your sleep experience tremendously.

1. 
   

   Get a sleep ritual

   
   

This is entirely different from your morning routine. You need to identify things that make you relax, sleep and try to adapt them during your sleep time. You can try taking a warm bath while listening to your favorite music before you sleep. You can also wear a very comfortable pajama, read a book or burn a scented candle; this works perfectly for a lot of people.

2. 
   

   Switch off all electronic devices before you sleep

   
   

Many times, we expose ourselves to sunlight, bright, vivid screens of the modern TV sets, phones and computers during the day. Our brains have adapted these signals as ‘activity time’. Our brains become overly alert and ready to go to work.

You should have a different routine at night. These lights at night, turn off the brain’s production of the hormone of darkness; melatonin, known to induce sleep.

At night, try as much as possible to switch off all electronic devices, giving the brain the much-needed rest to induce sleep.

3. 
   

   Eat right!

   
   

As earlier stated, Melatonin helps the brain relax, aiding sleep, especially in the evening. Eating the right foods can improve your melatonin production. Fruits are known to help boost the levels of these hormones. Pineapples, bananas, cherries and oranges have the ability to provide you with this naturally occurring hormone.

It is also imperative to avoid eating big meals spicy foods and acidic foods at night. This can lead to stomach issues and heartburns you don’t need while trying to get some sleep.

Reducing  your fluid intake can help limit your bathroom trips to only once at night.

4. 
   

   Exercise at the right time

   
   

It has been researched that exercising is the best natural sleep remedy around. It improves sleep quality, length and makes you well rested after your sleep.

It is best to use exercise the right way to ensure you get the right results. Morning exercises won’t have an effect on your night sleep. Choose a few hours before you sleep to exercise. Make sure it is 4 to 5 hours before your sleep schedule timing as exercising right before sleep can also reduce the quality of sleep you get.

5. 
   

   Sleep in a dark room to improve your sleep

   
   

During summer months, we are woken way before time by sunlight. For most people, summer is when they are most sleep deprived.

The best way to tackle this is to get blinds, thick curtains or sleep masks to block out any light you don’t need before it’s time to wake up. This improve the production of melatonin, making you sleep better.

6. 
   

   Cut down on your caffeine consumption

   
   

If you are sleep deprived or trying to improve the quality of your sleep, it is best to reduce or eliminate caffeine from your diet.

Did you know caffeine can still be very potent after 8 hours of consumption? Taking coffee before bed should be avoided strictly. Eight hours before you sleep, try not to take coffee or any caffeinated drink, or you are on your way to counting sheep.

7. 
   

   Work with a good sleep schedule

   
   

Building and working with a good sleep-wake schedule is the way to go. Study your natural sleep-wake cycle. If you feel sleepy by 10 pm, work on a sleep-wake cycle that gets you to sleep at 10 pm and waking up at 7 am every morning.

Once you develop a sleeping pattern, sleep at the same time every day. This programs your internal sleep clock, optimizing the quantity and quality of your sleep.

Most people make the mistake of staying awake during the weekends. The disparity in your sleep schedule can totally mess up your sleep cycle. Ensure you sleep at the right time all week.

8. 
   

   Form a habit of meditation

   
   

This might sound strange but meditation the right way can improve your sleep tremendously. There are many benefits of meditation.

Doctors all over the world subscribe to meditation when trying to treat insomnia and sleep deprivation. It is known to help induce deep sleep at night; a participant feels rejuvenated and awake.

The secret is the magic sleep hormone melatonin has been proven by research to be boosted by 98% if the habit of meditation is imbibed. Try as much as possible to meditate regularly and kiss sleep deprivation goodbye.

9. 
   

   Sleeping in a cold room

   
   

While sleeping, the body cools down itself for a better and deeper sleep. To achieve this faster, sleep in a cold room by switching off all forms of heat at night, avoiding waking up in the middle of the night feeling overheated and exhausted.

Consequently, you can also try opening windows at night to improve ventilation. Even during winter, try as much as possible to get fresh air into your home.

Getting a good sleep can be a daunting task when faced with sleep deprivation. Following these tips can get you on the path to having a long, quality sleep that keeps you refreshed and at the top of your game.

Sources

Mike Dan is a freelance writer with great interest in Tech, Health, Sustainable Living, Travelling, and Home Improvement. He is a friend to one of the best acupuncturist in New York, Irina Logman of Advanced Holistic Center.

These 9 Tips Could Improve Your Sleep Tremendously

10 Natural Stress Relief Tips & How to Create a Serene Space

After the holidays, we all need time for stress relief. Starting the New Year off with a routine of taking time for yourself to unwind is the best gift you can give yourself.

Creating a serene space at home is the best part. If you want to try yoga or meditation, make it a project to clear out a space in a room for just that activity. De-clutter the area; keep it simple, perhaps a candle, an iPod player for meditation music, and a small table for incense or jewelry. Keep the floor clean so that it is inviting to sit there or do yoga. Leave the cell phone out of the room while you are meditating, so that there are no distracting sounds. Even choosing an outside area is a great idea, as you get the fresh air, the sounds of the birds, and the peace of being in nature.

5 Yoga Poses to try

Yoga reduces cortisol and adrenaline, both hormones that make us feel stressed and overwhelmed. But the key to a reduction in those hormones is a steady practice that happens regularly. Try these poses for a deep stretch and a chance to take some deep breaths and relax.

• Standing Forward Bend (holding both your elbows to further pull your upper body downwards) – This is a perfect pose for back pain & for all of those hours spent sitting


• Triangle Pose – stretches so many muscles and brings the heart open


• Downward-Facing Dog – releases the back, stretches the upper back, and stretches the hamstrings. Be sure to raise your butt up as high as you can to release the weight from your wrists.


• Supine Twist – A gentle twist that helps back pain and releases tension


• Low Lunge – a great pose for releasing tension in the hips and stretching hip flexors.

Be sure to not over-stretch as you can cause ligaments to tear resulting in months of recovery. Go slowly and feel the edge of your abilities. Then back away from that edge. Stretching should feel good, not painful.

If yoga is not for you, try a different exercise routine. Even joining a team boot camp can be fun, but make sure it is made for your level of fitness. Dance workouts also are a lot of fun and make the time pass quickly. Exercise is very beneficial for the brain, and has been shown to be just as effective as anti-depressants. Even walking for 30 minutes several times per week gives the same brain benefit as high intensity exercise.

Drink at least 8 glasses of filtered water every day

When you are dehydrated or not getting enough water, your cortisol levels rise in your brain, which causes stress. Fill up bottles ahead of time and put them in the fridge for cold, refreshing water. Try adding bruised lemon slices, cucumber slices, even fruit like raspberries. Make sure to drink water from a good water filter that takes pharmaceuticals, pesticides, and fluoride out of the water.

Take Lemon Balm for stress relief

Extract: 10-15 Drops in water.

Tea: keep the lid on the teapot as the terpenes in Lemon Balm are in the steam.

Lemon Balm is great for relieving restlessness, anxiety, and insomnia. Studies have shown that combining Lemon Balm with Valerian was very effective for anxiety and insomnia.  If you are taking medications or are pregnant, consult your doctor before taking Lemon Balm or Valerian.

Read a favorite novel or book

Reading calms the brain and helps us to focus on one thing instead of being distracted. Reading a novel allows us to escape into a fantastical world or just another person’s life. I make it a point to only read books with characters who are good people, who strive to do the right thing, versus books where the majority of characters are evil, intent on causing havoc, etc. I feel stress melt away when I’m reading about good people. I’m inspired by them and hopeful for them!

A study at the University of Sussex found that reading reduced stress by 68%, better than listening to calming music or drinking a hot cup of tea.

Meditate

Many studies have been done on meditation for stress-relief. The best kind of meditation is one where you are not forcing your mind to be present. But rather, you are noticing how your mind wanders, and you are listening to your breath. Notice the mind wander and then accept it, let it go. Imagine the negative thoughts as a balloon, choose a color for it, picture it in your head, and let it float up into nothingness. Even 5-10 minutes of meditation every day can make a huge difference in your stress levels. Try doing a short meditation at the end of your yoga session and it might be easier to fit in. Or do it right before falling asleep at night. Make it easy and fun, not a bunch of work.

Create something

Learn to cook, draw, paint, create a scrapbook, or make a simple piece of furniture. These types of hobbies make you feel like you are creating something tangible and real. Hobbies provide you with “eustress”, a good kind of stress that makes you feel challenged and excited. However, too much eustress (from too many appointments and activities) can turn into chronic stress that makes us go into “fight or flight” mode and burnout. If most of your hobbies involve lots of other people, try doing a hobby that is solo. It will give you the time to reflect. Plus, if you’re doing it at home you can set up your environment for peace and serenity.

Laugh more

Be with people who you love & who make you joyful! That face-to-face time is priceless and it is gone in an instant. Enjoy it now.

Garden or Be Outside Every Day

Time in nature is so important for stress relief. Sitting in the sun with your eyes closed and meditating is a powerful stress reliever. Experiencing the beauty of the outdoors gives us peace. Replace your nightly TV-watching with a walk with your spouse or a friend. A study has shown that watching TV is the same as being low-level stressed whereas heart rates were calm while watching nature out of a window. To be happy and peaceful in life, we need to interact with nature, even if it means smelling a flower or watching ducks at a pond. Make it a priority to take walks during lunch or a nightly walk after work.

Journal 3 Things You Are Grateful for Today

Make it a habit to write down 3 things you are grateful for every day. Your sense of accomplishment and self-worth will increase by doing this. You will feel less of a need to be constantly busy. It will also help you to pinpoint the important things in your life that you might not be focusing on. Or perhaps it will help you see that certain people in your life need to know how grateful you are for their presence and love.

Lavender Essential Oil

Lavender Essential Oil is very relaxing and calming for our nervous system. Diffuse it into the air or dab a drop on your feet before bed. Try mixing a spray of 50% witch hazel + 50% water + 5 drops of lavender essential oil, shake it, and spray it on your pillow before bed.

Stress relief using natural methods is a great way to gently guide your body into a new year full of happiness and productivity. I am happiest creating things, being in nature, and spending time with loved ones. But sometimes we also forget to make time for ourselves. Take time every day to do something just for yourself, that makes YOU happy. That happiness will radiate throughout your life and touch others.

Disclaimer: The information contained in this article is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek medical care for any health issues and consult your doctor before using alternative medicine or making any changes to your regimen.

Rosemary Hansen is a published author on Amazon, a Traditional Foods Chef, and a devoted Mama. You can learn more about her Pure Living Course + nourishing tips at: www.RosemaryPureLiving.com

Sources:

https://brainscape.com/blog/2011/06/water-less-stressed/

https://www.verywell.com/what-you-need-to-know-about-eustress-3145109

https://www.verywell.com/the-health-benefits-of-lemon-balm-89388

http://www.stress.org/military/combat-stress/management/

Kahn, PH, Friedman B, Gill B et al. A plasma display window?—The shifting baseline problem in a technologically mediated natural world. Journal of Environmental Psychology, 2008; 28: 192-199

https://www.takingcharge.csh.umn.edu/reading-stress-relief

http://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967

10 Natural Stress Relief Tips & How to Create a Serene Space

Involved in a Car Accident: Tips to Help Your Body Heal

The probability of ending up in a car accident is increasing exponentially; consequently, it is vital to look after your body and help it heal properly after the accident.

Car accidents are becoming a common occurrence globally. Why? Well, according to statistics, the most prevalent causes of car accidents are speeding and intoxication. Unfortunately, modern-day drivers seem to be oblivious of the dangers of reckless and negligent driving.

What is reckless and negligent driving?

In a nutshell, if we drive too fast and/or we are intoxicated, our judgment is impaired. Therefore, ourability to react timeously to external dangers is impaired. This means we can be found guilty of dangerous driving.

If we are driving on the road, there is still no guarantee that we won’t be involved in a car accident, even if we are driving safely. We might be hit by a speeding car or a car with an intoxicated driver; thus involving us whether we like it or not.

Even if there is no damage to the car, the physical impact of the crash has the potential to damage our bodies. According to car accident doctors, more than 300,000 people suffer from debilitating pain owing to auto accident injuries. Such injuries may lead to disability and prolonged pain if you do not receive the right sort of care after a car crash.

Tips to help your body recover

We have established, even if your car is not damaged, you can still get hurt in the stated vehicle accident. If you have been in a car accident, you need to see your doctor even if the injuries are not obvious.  Common injuries include bruising, whiplash, general neck injuries, and brain injury.

Once you have seen your doctor and he has established that there are not any injuries worth noting, your body might still feel stiff and sore. Here are some natural tips to help your body recover from the shock of being involved in a car accident.

It’s important to give your body time to heal itself. It does not matter if your body only needs to recover from the shock of being in a car accident. If you do not give your body time to heal itself, your injuries could end up getting worse.

• Natural remedies or preparations

There are natural remedies available that are made up specially to help your body recover from all musculoskeletal injuries such as pain and inflammation in the back, neck, knee, foot, wrist and other joints. If you find you are anxious or restless after the car accident, there are any number of herbal remedies available that will help reduce the anxiety and restlessness.

• Physical therapy

The light exercise and mobility work that a physical therapist will help you perform, is designed to help improve your muscle and joint function after an injury. This, in turn, will help your body heal faster and more completely.

Final Words

No one wants to end up in a car accident; however, it can and will more than likely happen at some stage of your life. Should you end up being involved in motor vehicle accident, it is critical that you take the time to allow your body to heal and return to full health before rushing on with your life.

Author bio: The article on Car Safety has been written by Ignacio D. Pena who is a very active blogger and loves to write in the Legal and Travel niche.

Involved in a Car Accident: Tips to Help Your Body Heal

Men’s Health: Top Tips to Boost Stamina and Energy

Tap into proven sources of stamina and drive, and energy to go through daily activities with vigor.

If you’re starting to suffer from bad mood and aching body more than you used to, then you might be lacking in energy. While going through your heavy daily grind can be physically stressful, the strain could be lessened if you have more stamina. Luckily, there are a lot of ways to rev your engines. Here is a list of the most effective ways to do it:

1. Take enough magnesium.

Magnesium is a mineral that’s usually found in the organs, tissues, and bones. According to Rachel Meltzer, a nutritionist, when the body does not have enough of the mineral, it will need more oxygen, especially during an exercise. Thus, you get tired more easily.

If you want to avoid it, you need to keep quick energy boosting foods in hand. Foods rich in magnesium include nuts, almonds, soybeans, cashews, and spinach. With increased level of magnesium, you can also remedy any chronic sleeping problem. In other words, you can sleep more and re-energize your body better and faster. For better results, you might want to pair magnesium-rich foods with calcium.

2. Fill up on fat.

While it’s true that excessive fat is highly unhealthy, keeping it all from your diet can result in a decrease in your testosterone levels, thus draining your energy and stamina. One study published in the International Journal of Sports Medicine has revealed that those who consumed more fat have higher testosterone levels.

You must be wary of unhealthy fats, however. Maintain your T level without compromising your heart by taking monounsaturated fats. Foods high with this kind of fats include fish and nuts. For better results, pair intake of fats with continuous exercise.

3. Don’t stress yourself.

Any form of stress can quickly exhaust your energy. When you’re stressed, cortisol will surge. As a result, the body’s ability to produce testosterone is suppressed. Tiredness comes naturally. To fight stress, you must take enough sleep. Cardio can also help tame the tension in your body. For mental stress, you can try doing meditation. It will relieve your mind from anxiety and help you relax.Boost Stamina

4. Exercise and get your Vitamin D.

Staying and exercising indoors are not enough to boost your Vitamin D, a vitamin that you can naturally get from the sun. A study published in Environmental Science & Technology stated that exercising under natural light, specifically outdoors, can lead to feelings of revitalization, lesser tension, positive engagement, and increased energy. Thus, don’t hesitate to take at least a 10-minute walk outdoors.

5. Take the right supplements.

Sometimes, eating food rich in vitamins and minerals is not enough. In which case, you take supplements. For boosting stamina, energy, and drive, you can take Test-FX testosterone booster, one of the few approved and proven medicines to increase your T levels.

Conclusion

Don’t limit yourself. If there are things you want to accomplish, make sure that you accomplish all of them. Take your stamina and energy to another level by following the tips given above.

Author bio: The article on Test-FX testosterone booster has been written by Ignacio D. Pena who is a very active blogger and loves to write in the health niche.

Men’s Health: Top Tips to Boost Stamina and Energy

Natural Tips for Fresher Breath

The US dental industry is now estimated to be worth an astonishing $ 126 billion per year. It’s no secret that paying to see the dentist can be expensive at the best of time, but paying for unnecessary services is really just flushing money down the plughole.

Bad breath is surprisingly common, even in today’s world of medical advancements, with up to half of the adult population suffering from questionable breath in occasion. What’s more, while historically the sufferers of bad breath were seen as lacking in dental hygiene, we now know that a whole host of other factors can impact the breath too.

While it always pays to have a thorough dental check-up if you’re worried about malodorous breath, just to be certain that tooth decay is not to blame, there are also a range of natural steps that can be taken to prevent – and even address – bad breath.

If you’d like to keep your breath fresh while simultaneously minimizing your chemical exposure then here are some steps that will help…

First – A Biology Lesson

Most cases of bad breath are caused by bacteria growing in the mouth. While the human body is home to a wide range of different micro-organisms, it is the group known as “sulphur producing” bacteria which are primarily responsible for bad breath. These bacteria live in the mouth, feeding on protein, and producing their unpleasant odour as they do so.

The key to keeping your breath fresh in a natural manner is therefore to keep these bacteria under control. Here’s exactly how to do it…

Maintain an Effective Oral Care Routine

The first step in keeping oral bacteria at bay is to clean your mouth thoroughly at least twice a day. This cleaning regime can be highly effective at reducing bacterial load – and hence keeping your breath fresh. The very same process can also minimize cavities and other problems which require expensive dental care.

An effective oral care routine can be thought of like a tripod, with each of the three “legs” being of equal importance to keep the tripod balanced.

Brush Twice Daily

The first leg of the tripod is regular brushing. This should be carried out at least twice a day, and for around two minutes per session.

Many standard toothpastes can contain a range of chemicals which can cause issues for some individuals. Possibly the most common of these is known as “sodium lauryl sulphate” or SLS for short.

This is a “frothing” agent which gives most standard toothpastes their satisfying bubbles. Most experts agree that it has little impact in the overall cleaning ability of any given toothpaste. At the same, cases exist of users finding that SLS causes swelling or irritation in their mouths, so for a more natural cleaning process consider selecting an SLS-free toothpaste.

Floss Regularly

It isn’t enough to just brush your pearly-whites. While brushing is a solid start, it is important to appreciate that brushing alone fails to get into the cracks and crevices between teeth, potentially leaving numerous food particles for bacteria to feed on.

Using dental floss, tape or interdental brushes (depending on your dentition) offers an opportunity to physically flush these particles away, leaving your mouth cleaner and fresher.

Ideally, flossing should be carried out as frequently as brushing, rather than being confined as an occasional “treat” for your mouth.

Scrape Your Tongue

It is interesting to note that a number of studies have identified the tongue as the primary source of bad breath. The tongue possesses a range of “pits” in which bacteria can congregate. Worse, many food particles remain at the back of the tongue after eating. The combination of both home and food for sulphur-producing bacteria makes for a “perfect storm” that must be battled.

It is important, therefore, to regularly scrape your tongue properly to help keep these so-called “tongue coverings” under control. As this is a physical process of scraping it can be seen as chemical-free and natural for the body.

Consider Health Impacts

Once you have an effective oral care routine in place, the next step to consider for keeping your breath fresh naturally is your overall health.

If your breath seems to have declined recently, yet your dentist has reported no oral problems, it is wise to consider any recent changes to your diet or your general health. Surprisingly everything from acid reflux to liver problems right through to even excessive hunger can all impact the breath.

If in doubt, therefore, consider any recent changes you have made to your lifestyle and seek a full health-check from your doctor. If you’re constantly downing breath spray then a quick visit to the doctor may be enough to stop the problem in its tracks.

Stay Hydrated

One of the more interesting causes of questionable breath is general dehydration. As we eat and drink we not only flush away excess food particles, but we also help to moderate the pH in our mouths. Both these aspects can have a positive impact on the breath, making it harder for bacteria to grow.

A dry mouth, therefore, can be a major cause of bad breath, at least in the short term. Indeed, it is this lack of fluid in the palette which is a major cause of so-called “morning breath”, which normally goes away after cleaning your teeth and having a drink. Quite simply the inactivity and lack of fluid in your mouth has allowed sulphur-producing bacteria to grow uncontrolled throughout the night.

If in doubt, then, try to drink more pH-neutral fluids. Water is best. If you find that you’re still suffering from a dry mouth on occasion then an oral moisturising spray can help to adjust the problem in a natural and gentle way.

Chew Herbs

Lastly, it is worth mentioning that a number of herbs have proven benefits for keeping the breath fresh. What is perhaps rather odd is that we willingly feed a range of herbs to pets to keep their breath fresh, yet forget to do the same ourselves!

Fresh leaves of mint or parsley are two of the very best. Consider growing some potted herbs on your kitchen windowsill so they’re always to hand before you head out in the morning. There is also some evidence to suggest that eating citrus fruits may also help to keep your breath fresh, especially if your bad breath is caused more by what you have eaten (such as spicy or garlic-rich foods) rather than down to bacteria in the oral cavity.

Natural Tips for Fresher Breath

Tips for How to Stay Healthy During the Holidays

Holiday season is getting near and everyone is preparing for it. It is, certainly a season when food is just about everywhere and it is challenging to stay healthy. Those who are on a diet will have to work on their willpower to stick to it during the holidays. One may think that holidays are hard for those who want to eat healthy; many people don’t realize that even though they find themselves indulging in the most delicious food, they can still eat healthy. Here are some tips how to do that.

1. Can you have one cheat day a year?

If you are on a low-carb diet, allow yourself to have one or two cheat days during the season. Let it be Thanksgiving and Christmas. And follow your low-carb diet during the days in between. When you allow your body to indulge during these cheat days, it is easier to stay truthful to your diet plan during the rest of the days. You are satisfied with the food you’ve craved for long, and it there will be no temptation to continue overeating. If you have constant food cravings, you are more likely that you have emotional issues you need to address.

2. Use your free days to relax

Holiday season is when you have some rest days. It is much more easier to stay healthy when you are not in work mode because you can give all the necessary time for preparation of the healthiest food choices you’ve always wanted but you didn’t have time to prepare them. Furthermore, there is more time to workout, go for a walk, and spend some time resting. All these are healthy habits you can stick to when the holidays are over. Therefore, staying healthy during the holidays is not a difficult task.

3. Healthy Chrismas treats

Sometimes you need to give your body your favorite Christmas treat without counting calories and feeling guilty. Staying healthy is not only about restraining from your favorite food and becoming a strict dieter without taking care of your soul. If you don’t take proper care of it, your brain makes it hard to lose weight. You need to nourish your soul as well as your body. If you let yourself indulge once a year, it wouldn’t do much harm to your health as long as you don’t overeat. A homemade pie and a good puzzle can be your brain’s annual reboot. Plus, you can find many healthy recipes for your favorite Christmas treats using healthy sugars, such as honey or stevia. Thus, you can enjoy your Thanksgiving or Christmas and stay healthy and refreshed after the holidays are over.

4. Outdoor activities

This holiday season is an excellent time for winter activities when you can burn all the extra calories. Skiing and snowboarding are one of the sport activities that you can burn a lot of calories and strengthen your legs and core muscles. Therefore, make this season the healthy one by spending some time doing winter outdoor activities to relieve stress and stay healthy.

5. Healthy socializing

Don’t get carried away with the overdrinking, overeating and extra partying that comes with the holidays. It is unnecessary and unhealthy. Socialize with your family and friends in other ways, like singing, playing the guitar or the piano, dancing, playing outdoor games, puzzles, etc. It is a fun way to build healthy relationships with your closed ones. Thus, you will never lose your willpower to follow your principles and be disciplined during the holidays.

 

Sources:

Success.com

MensFitness.com

Greatist.com

Tips for How to Stay Healthy During the Holidays

4 Tips For Encouraging A Nutritious Lifestyle In Your Kids

4 Tips For Encouraging A Nutritious Lifestyle In Your Kids

Tips on staying healthy in the workplace – live chat

In recent years the perils of our increasingly sedentary lifestyles have been widely accepted – but the link between sitting and health problems was first made in 1949. Scientist Jerry Morris discovered London bus drivers were twice as likely to suffer heart attacks than bus conductors who were on their feet all day. In the following decades, mounting evidence has shown that office work poses a threat to public health, increasing the risk of heart disease, obesity and early death. Meanwhile long hours spent staring at computer screens can cause eye strain, headaches and migraines.

Physical inactivity costs the global economy $ 67.5bn (£54.3bn) per year, comprising $ 58.8bn in healthcare and $ 13.7bn in lost productivity, according to a major report published in the Lancet in July. The study found that people need at least an hour of physical activity a day to counter the ill effects of every eight hours spent sitting.

With work becoming increasingly desk-bound – and people spending more hours chained to their desks – it can be hard to find the time to integrate physical activity into the working day. Lead author of the Lancet report Prof Ulf Ekelund acknowledges that taking breaks during the working day is not easy for some people. “It’s OK doing some brisk walking, maybe in the morning, during lunchtime, after dinner in the evening. You can split it up over the day, but you need to do at least one hour,” he says.

Ahead of Self Care Week – a UK awareness event promoting personal health management – our Q&A will explore how to stay healthy at work. If you have a sedentary job and are concerned about spending long hours glued to a screen, then join us on Wednesday 9 November from 1–2.30pm GMT for a live chat with a panel of experts. We’ll be discussing:

• How to keep tabs on your health in the workplace
  


• Office-based exercises to keep you moving throughout the day
  


• Methods for taking breaks even when you are extremely busy

The Q&A takes place in the comments section below this article. Taking part is easier than ever: create a free Guardian account or log in using your Twitter or Facebook profile to comment. Alternatively, you can tweet us @GuardianCareers or email your questions to sarah.shearman@theguardian.com who can post them for you.

Looking for a job? Browse Guardian Jobs or sign up to Guardian Careers for the latest job vacancies and career advice

Tips on staying healthy in the workplace – live chat

Eight Tips To a Deeper and More Relaxing Sleep

The quality of sleep has a great impact on one’s productivity. It will determine how effective and alert you will be throughout the next day. The importance of having a relaxing sleep to the body cannot be over-emphasized. It serves as a means to recharge the body and brain, and give rest to all the vital organs of the body. It is important for the body’s general health and vitality.

However, the quality of sleep matters. Making your sleep deep, relaxing and refreshing goes a long way to impact your health. Just as your body needs a good and balanced meal every day, the body equally needs a deep and refreshing sleep. It is unfortunate however that deep sleep evades most people. The good news is that there are tricks that could be learned to make sleep more enjoyable. There are little things you can do to ensure a deep and relaxing sleep. Here are some of them:

1. 
   

   Get Your Worries Off the Way

   
   

If you are the type that thinks about your struggles during bedtime, you have got to find a way to deal with it. You could schedule a time to ruminate about your struggles during the day. You could schedule a time to discuss your struggles with a confidant or write them in a journal. By getting it out of your chest, you will be keeping it off your mind which then limits the chances of it disturbing your sleep.

2. 
   

   Keep Your Naps Short

   
   

Many people advise doing away with afternoon nap If you desire a good night and relaxing sleep. However, if you desire to nap at all, keep it short. You could adopt some simple routine such as:

• Maintaining a schedule:


• Make it early in the afternoon.


• Keep it short – brevity is the key. Limit afternoon nap to a maximum of 30 minutes.

3. 
   

   Try a More Comfortable Mattress for relaxing sleep

   
   

A typical human spends over 30% of his/her entire life sleeping. If relaxing sleep is this vital, then attention should be given to where the “art of sleeping” is done – the mattress. However, an uncomfortable mattress could also limit the quality of sleep gotten. How do you know when to change mattress?

• Do you have to try several sleeping positions before you can sleep?


• Are you fond of waking up and shifting positions?


• Do you wake up with back and joint pains?

If you can identify with the above, it is time to consider a new mattress. A good mattress should provide support for your curves and natural spine.

4. 
   

   Limit Light Exposure hinders relaxing sleep

   
   

There is a natural occurring hormone in the body called Melatonin. It is controlled by exposure to light and helps regulate your sleep-wake cycle. You feel sleepy when the brain secretes more melatonin, which occurs majorly during the dark. However, less melatonin is secreted when there is light, making you more alert. Many aspects of our life can alter the production of melatonin. However, during the night, you could develop some habit that will influence the production of melatonin. Some of such are:

• Within 1 to 2 hours of your bedtime, avoid bright light. Reduce the brightness of your phone or tablet if you must use it


• Avoid late-night TV, it suppresses melatonin


• Avoid reading with backlit device


• Sleep in a dark room, Use heavy curtain to shade light from outside

5. 
   

   Make Vigorous Exercise a Priority

   
   

One of the many advantages of exercise is that it helps enhance sleep. Hardly will you see any good exerciser that does not enjoy a sound sleep at night. They are hardly a victim of insomnia. Exercise increases the amount of time you spend in deep and restorative stages of sleep.

Vigorous exercise makes your sleep deep. However, light exercise as simple as some minutes of the walk could also improve your sleep quality. Note however that it could take a while before you see the influence of exercise on your sleep, but it will come. However, avoid exercising when it’s close to your bedtime, at least 3 hours to your bedtime is ideal.

6. 
   

   Carefully Choose Your Meal

   
   

The food you eat, especially some hours to your bedtime also influences the level and quality of your sleep. Caffeine and nicotine intake should be reduced; they contain a stimulant that can keep you alert for hours. Also do away with smoking, it does not help your sleep.

7. 
   

   Avoid Background Noise

   
   

You should avoid things that will interfere with your sleep regarding noise. White noise is helpful; an ideal one can help you block out unnecessary ones.  A fan is ideal as it not only maintains a consistent flow of air but also provides a continuous background noise.

You can get a white noise machine or even get the app on your mobile phone. Some white noise gives the impression of rain, wind, etc. You could also go for a varied sound such as that of a babbling rock, waterfall or a croaking frog.

8. 
   

   Match Your Pillow to Your Sleep Position

   
   

Pillows are an essential sleep aid and could make a great deal between having a good night sleep or a bad one.

• Your pillow can help lower back pain by using it to support your knees if you sleep on your back


• While sleeping on your side, your pillow could come between your knees. This maintains alignment with the hips.


• Used to sleeping on your tummy, a flat pillow is advised so as not to strain your neck.

Sources

Tips for deeper Sleep

Deeper sleep

Guide for Mattress

Essential Guide for Sleep

Eight Tips To a Deeper and More Relaxing Sleep

7 Tips for Opening Your Own Physical Therapy Clinic

Maybe you have decided that you want to open your own physical therapy clinic to help others. This is something that on one hand is relatively easy to do, but like any other business, there are downsides. You can’t just open a clinic and expect it to be filled with people and the money to just be rolling in. You really do have to work at it just like any other business if you truly want it to succeed. If you have decided that this is something you want to do, here are some tips to help get you on your way.

1. Start Out Slowly

If you have just completed your physical therapist training program, it is a good idea to work in the industry for a little while before opening your own clinic. Grow your experience at other clinics, and grow a following. Then, when you are ready to start your own clinic, you will have people lining up.

2. Learn how to be Confrontational

This probably goes against everything you learned during your training program. But, in order to be successful in business, you can’t be the type who lets others walk all over you. You need to learn how to be a leader, and how to say “no” when you have to. Learn how to deal with constructive criticism, but also know when you need to give it.

3. Treat Your Studio Like a Business

Your clinic will be a legitimate business, and you want it to make money for you. So, you need to treat it like a real business. Yes, you probably have a passion for physical therapy and want to share, but remember, if you offer too much for free aren’t going to make any money, and you are going to devalue your service.

4. Create Your Brand

Your brand, or your corporate identity, is important. It is the combination of what people see and the reputation that you earn as a business person. Your brand should combine your clinic name, the location of your clinic, logos and colors, and of course, the high quality of the service you are offering.

5. Don’t Expect Instant Riches

Most business do not make much money in the first year of operation, and this can particularly be said of physical therapy clinic. This is not a way to get rich quick. You will have to invest a lot of money to get started, for such things as space, equipment, instructors, etc. You won’t show an instant profit, but with hard work and dedication, you will succeed.

6. Learn how to be a People Person

You will need to learn more skills for dealing with people, because you are the face of your business, and people will want to talk to you about it.

7. Learn Financial Responsibility

It can be difficult to go overboard when starting a business, and you end up spending so much money that you can never dig the business out of a hole to show a profit. Don’t go out and hire a huge staff right away, or rent the largest clinic space. Do what you can afford to do now, and build from there. Over time, you will achieve the success you really desire.

Resources:

7 Tips for Opening Your Own Physical Therapy Clinic

Five Tips to Avoid Being Harassed by the Police

Five Tips to Avoid Being Harassed by the Police

The country is well aware of the increasing police brutality and statistics that support these claims.  Every individual regardless of race, creed or religion has become scared for their lives during police encounters and interactions.  Due to this police brutality epidemic many people are refusing to leave their homes unless they have to or avoiding speaking with the police altogether.  As well as many individuals outright refuse to contact the police if they are in danger or are in need of help from local law enforcement just to avoid losing their own lives.

It doesn’t matter what color your skin is, what you believe in or your sexual orientation it seems that everyone at anytime can be victimized from the brute force of a single police officer.  So much so that advocacy groups have arisen that support filming the police in order to provide sufficient evidence that these agents of the state are in fact getting away with cold blooded murder.  Fortunately though you can avoid being bothered by the police altogether by simply remembering that they are human too and with all humans there are just some things that we tend to avoid if we can.  Here are five tips to avoid being harassed by the police.

 

Drive in the Rain

Just like everybody else police officers too do not want to stand in the rain.  An average shift for an officer can be between eight and ten hours and being cold and wet the majority of that time makes for an uncomfortable shift.  While driving in the rain a police officer will be much more reluctant to pull somebody over.  This doesn’t mean they won’t stop you for speeding or running red lights but you can feel better knowing that if an officer is behind you while it’s raining you will not need to be in fear for your life.

 

Appear Controversial

Bumper stickers typically describe the individual an officer is about to stop prior to the initial traffic stop itself.  Depending on these bumper stickers an officer will assume a personality which will decide his attitude and outcome of a traffic stop.  Appearing controversial such as political, religious and environmental bumper stickers will help the officer avoid asking too many questions and speed the process of the traffic stop along.  Police officers avoid topics that could lead to debates that cover a variety of laws that they themselves may not be educated in.  Appearing controversial, not contradictory, will help smooth out traffic stops keeping them short and simple.

 

Carry Religious Texts

Even if you are not very religious carry your preferred religious or spiritual text close by in plain sight at all times during a traffic stop.  Most police officers avoid getting involved in conversation regarding religion and if brought up will pick up the pace of the traffic stop in order to avoid controversy.  Pleading the Fifth Amendment is an option but to ensure a quick traffic stop suggest that the officer join in a prayer for the both of you.  If they refuse do not be offended and if they agree than you will have surpassed the stigma of fear that is entailed during traffic stops as well as you will have provided positive energy for both you and the officer.

 

Upgrade Hands-Free Technology

Many police officers will lie and say that they have spotted you distracted with an electronic device while driving as cause for their initial traffic stop.  This is a form of harassment that usually cannot be proven.  Ensure that police officers cannot harass you by providing proof that you have upgraded your electronics to hands-free technology.  Whether it is a Bluetooth headset or your phone connected to your vehicles’ radio this will ensure that the immediate cause for the traffic stop is nullified.  With this police officers will have difficulty looking for other reasons to issue a ticket and will quickly return to their vehicle leaving you free to go.

 

Support Police, Firefighters and EMS

You don’t have to agree with them but do show your support and your concern for them.  Many people feel that if you do not support the police than you are against them.  This is simply not true.  Many people disagree with methods used by police as well as excessive violence but many people naturally support the idea that they feel a little more secure when a police officer is there to help them solve a crime that they are a victim of.  This is our taxpaying dollars hard at work.  Show your support of not just police but also firefighters and EMS as they too often work directly side by side with police.  Showing this support on your vehicle during a traffic stop will help to reduce tension that the police officer may have prior to pulling you over.  Knowing that he too is supported by a kind and cordial individual will help to mitigate stress and fear felt by both parties during these scenarios.

Five Tips to Avoid Being Harassed by the Police

Best Breast Cancer Prevention Tips

Breast cancer is a scary disease, and one that affects most of us somehow. It’s common enough that we know someone in our family or circle of friends who is or will soon be fighting it. It’s hardly surprising that most women are very concerned about breast cancer.

The great news is that we know so much more about breast cancer than we did in the past. Treatments are getting far more effective, and prevention is becoming more and more of the focus. Here are the best breast cancer prevention tips to keep in mind this October as we make our way through Worldwide Breast Cancer Awareness Month.

Keep it down

Maintaining a healthy weight is important for everyone, but for women it has special significance because of the connection between breast cancer and obesity. Being overweight increases your risk of breast cancer by 30 to 60 percent.

Stay active

Exercise helps you maintain a healthy weight, sure. But it is also independently linked to a lower risk of breast cancer, not to mention other forms of cancer. In fact, exercising regularly may lower your risk of breast cancer by up to 25 percent.

Eat your veggies

Your mom was right! A healthy diet, particularly one with lots of vegetables and fruits, can help reduce your risk of breast cancer. Cruciferous vegetables like broccoli and cauliflower are especially helpful in fighting cancer.

Cut down on alcohol

Consume alcohol at moderate levels, if at all. Moderate levels means one drink per day, or less. If you drink more than that, cut back. Women who consume three drinks per week have a 15 percent higher risk of breast cancer compared to women who don’t drink at all, and that risk goes up by 10 percent for each daily drink you add.

No tobacco

Smoking increases your risk of breast cancer, and at least a dozen other varieties of cancer, too. There’s no excuse! Cut out your tobacco habit.

Breastfeed if you can

Women who breastfeed for one year total (or longer) have a reduced risk of breast cancer. The amount of benefit you get from breastfeeding grows as the total number of years you breastfeed goes up, so if breastfeeding is an option for you, explore it.

Avoid unnecessary hormones

Birth control pills over the long haul have some risks, and increased chances of breast cancer is one of them. However, this risk goes away once you stop the pill. Additionally, taking the pill lowers your risk for other cancers such as colon cancer, ovarian cancer, and uterine cancer, so consult with your doctor to make an informed decision.

Post-menopausal hormones should not be a long-term health solution. If you need to take these kinds of hormones, make sure you take them for the shortest possible period of time.

Know your history

If breast cancer runs in your family, you may have a much higher risk. Sometimes even women who have other forms of cancer in their families like ovarian cancer or prostate cancer may be at increased risk for breast cancer. Make sure you know your family history, and consult with your doctor about it. A genetic counselor is also a great choice to help you understand what your family history means in terms of your risk for breast cancer.

Conclusion

This October, do more for yourself during Breast Cancer Awareness Month beyond wearing pink. Start making these best breast cancer prevention tips part of your life for good. Too many people love you and are counting on you for you to ignore the risks, so take these important steps now.

Best Breast Cancer Prevention Tips

Nutritional Tips to Help Recover from Brain Injuries

Besides taking pain-killers to assist you while recovering from a brain injury, being aware of nutritional values can also assist post-TBI. From simple things like changing your diet and eating healthy, to looking towards natural remedies, there are many ways to help in your recovery. Listed below are nutritional tips to help recover from brain injuries.

Eat small meals, frequently.

Eating on a routine schedule, every three to four hours, helps your brain/body signals recover after head trauma. You should try and stick to healthy foods because weight gain commonly happens after a brain injury. Eat balanced meals that combine healthy fats and oils, carbohydrates, and protein. Healthy fats and oils include avocados and nuts. Fresh fruits, vegetables, and grains contain healthy carbohydrates; and lean meats, fish, beans, and eggs contain healthy proteins. Besides balancing healthy meals, you should also snack in between to boost your energy throughout the day. Small, healthy, snacks such as: fruit, trail mix, cheese, and energy bars will keep you fueled and satisfied.

Avoid alcohol, caffeine, smoking, and excessive sweets.

After a traumatic brain injury, it is best to stay away from substances that cause problems in concentration, memory, balance, and have been linked to increased headaches. Alcohol is known to impair cognitive abilities, and balance, which can lead to repeat injury; caffeine and nicotine have vasoactive substances that changes the size of the blood vessels in your brain, which can lead to headaches; and high-sugar foods can result in glucose abnormalities which can, also, trigger headaches. Studies show that people who consume these substances do not often recover completely, and recover at a much slower rate.

Skip the conventional drugs, and reach for natural remedies.

Effects of conventional drugs have been shown to have limited benefits in improving symptoms that result from brain injuries. Because of this, researchers have begun studying natural compounds and vitamins that have been proven to have neuroprotective and anti-inflammatory properties. These substances include green tea which contains epigallocatechin-3-gallate, L-theanine, and a lesser degree caffeine. Epigallocatechin-3-gallate has been shown to have antioxidants and anti-inflammatory effects in brain injury studies using animals. L-theanine offers protection from excitotoxic injury immediately following a concussion; omega-3 fatty acids and DHA which have been found to improve cognitive function, increases nerve repair, reduces nerve swelling, and stabilizes cellular energy production; and vitamin E, which has been shown to improve cognitive performance and reduce nerve damage.

Stay hydrated.

Because nausea and vomiting are known to follow a traumatic brain injury, it is best to keep meals light and stay hydrated; in order to regain the electrolytes, and fluids, lost after emesis. This is why it has been advised to drink fluids high in electrolytes to nurse a hangover after excessive alcohol consumption. It has been proven that there is a high risk of fainting due to dehydration which would, also, increase the risk of repeat injury.

Fish oil.

After suffering a head injury, you should double the dosage and take up to four grams of fish oil. You should continue this for seven days, according to Dr. Steelsmith, of Steelsmith Natural Health Center in Honolulu, Hawaii. It has been reported that fish oil contains large amounts of DHA and omega-3 fatty acids EPA that assist in healing a concussion as reported in the Journal of Neurosurgery.

Although staying healthy is something that should be done regularly, it has proven to also be the best way to help aid in the recovery of traumatic brain injuries. Eat right, stay hydrated, everything in moderation, and look towards natural remedies before reaching for any harsh medications. Stay healthy, folks!

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Nutritional Tips to Help Recover from Brain Injuries