geralt / Pixabay

Top 12 Concentration Killers, Part 1

Whether you have issues with attention or not, today’s world is full of distractions that are incredibly powerful. They are able to divert us from our purpose and scatter our resources. Fortunately, there are things you can do to handle the many unavoidable distractions, and they’re very simple steps to take.

Let’s start with some of the more obvious ones…

Social media is a fantastically easy way to stay connected with friends, and also break your connection on work or an important conversation, sometimes as often as several times an hour. Each update diverts your train of thought from your task so that you have to backtrack a bit when you take up your work task again. Not all that efficient to be sure.

The fix is the obvious one, don’t log into those sites wile you’re at work or doing something that calls for focus. If you must check in, do it at lunch or when you’re on break. For particularly bad social media habits you might need to purposely stay out of areas with internet access, so that you can’t check, even if you’re tempted.

Too many emails appearing in your inbox is often an unexpected drain on your concentration. Somehow the arrival of a new message in the inbox has a sense of urgency attached, for many people that incoming message must be checked right away and dealt with. This kind of disruption to your current task keeps you from making the progress you should for the time spent on the job.

Instead, set aside specific times of day to check your email, and for the rest of the day, shut down (or shut off the alert sound of) your email program. Now you have a block of time where you work, without being interrupted, or tempted to check something and reply.

Last but not least in terms of distraction is the tech you can’t live without, your cell phone. The ringtone commands attention like no other device can. Taking those calls costs us time in conversation; or short circuits your momentum in working the task at hand. It may also rouse tensions or stressors that keep you from focusing when you do return to work.

Take back your control by muting the ringer (all alert sounds) on your phone, and rely on the caller ID. If the call is anything other than a drop everything emergency, let it go to voicemail and return it when you are able – at lunch or when on a break. Listening to all your voicemails at one time is also more efficient than stopping what you’re doing and taking each call as it comes in.

Continues below…


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Fact: Poor Sleep Increases The Risk of Death/ Disease

Ever lain awake at night and counted the hours till dawn? Isn’t frustrating to be in bed and be unable to sleep?

With around 18 million prescriptions written every year for expensive sleeping pills…

…it’s clear that there’s a national epidemic.

So, what do doctors do when they can’t sleep?

Here’s the answer.

Click through today to discover the 7 mistakes that are killing your sleep, and how overcome them…
*Disclosure: compensated affiliate*


Top 12 Concentration Killers, Part 1 Continued…

Attention deficit hyperactivity disorder (ADHD) is not a problem for children since more than half of kids who have continue to have symptoms as they grow into adulthood. Trouble focusing and a short attention span are hallmark symptoms of the disorder in both kids and adults.

If staying focused is a struggle for you and this is a lifelong pattern, talk with a doctor or counselor and ask to be evaluated for ADHD. There are things you can do now, even as an adult that can help you function, and focus, better. To focus and realize your full potential.

Of course if you’re feeling tired, it’s hard to concentrate on anything, even in the best of circumstances. Research tells us that not enough sleep can affect both your attention span and short-term memory. The fix for this one is to get from 7 to 9 hours of sleep a night. Being well rested helps you get more done during the day. Also of value is to watch and see when you feel most energetic during the day, and schedule your more demanding tasks for those times.

Next up… some surprising concentration zappers that you’d never expect.

To your good health,

Bellezza87 / Pixabay

Drinking Coffee May Act As Antidepressant

Coffee may be very much more than a companion to the start the day. Drinking two to four cups of coffee each day appears to cut the risk of suicide in adults by an impressive 50% says a new study from Harvard School of Public Health (HSPH) that appears online in The World Journal of Biological Psychiatry. And unlike earlier work, this team was truly able to assess the association of intake of both caffeinated and non-caffeinated drinks – finding that caffeine is most likely involved in the protective effect of coffee.

Caffeine stimulates the central nervous system, but also may act as a mild antidepressant by upping the production of some important neurotransmitters in the brain. These include serotonin, dopamine and noradrenaline, all known to be involved with mood. Coffee’s caffeine might be the reason for the reduced risk of depression in coffee drinkers that has been found in past studies.

Depression and suicide are a dangerous combination that can have tragic results. According to Centers for Disease Control number from 2010, just over 36,000 people in the U.S. kill themselves each year. And though we might focus on teens, those of other ages are also at risk, men more than women.

To conduct the latest research, the team reviewed information from three very large U.S. studies – 43,599 men from the Health Professional Follow-up Study, 73,820 women from the Nurses’ Health Study and 91,005 women from the Nurses’ Health Study II. Caffeine and decaf coffee intake was assessed every four years with a questionnaire. Caffeine consumption from coffee and non-coffee drinks like tea, caffeinated soft drinks and chocolate was also calculated. During the 16-year study period there were 277 deaths due to suicide.

The risk of committing suicide for adults who drank from two to four cups of caffeinated coffee a day was about half that of people who drank decaf or very little or no coffee at all. Even with the findings, no one is calling for depressed adults to up their caffeine intake, because most people adjust their caffeine intake to an optimal amount for them. Adding more would make unpleasant side effects more likely.

Continues below…


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Drinking Coffee May Act As Antidepressant Continued…

Coffee may be very much more than a companion to the start the day. Drinking two to four cups of coffee each day appears to cut the risk of suicide in adults by an impressive 50% says a new study from Harvard School of Public Health (HSPH) that appears online in The World Journal of Biological Psychiatry. And unlike earlier work, this team was truly able to assess the association of intake of both caffeinated and non-caffeinated drinks – finding that caffeine is most likely involved in the protective effect of coffee.

Caffeine stimulates the central nervous system, but also may act as a mild antidepressant by upping the production of some important neurotransmitters in the brain. These include serotonin, dopamine and noradrenaline, all known to be involved with mood. Coffee’s caffeine might be the reason for the reduced risk of depression in coffee drinkers that has been found in past studies.

Depression and suicide are a dangerous combination that can have tragic results. According to Centers for Disease Control number from 2010, just over 36,000 people in the U.S. kill themselves each year. And though we might focus on teens, those of other ages are also at risk, men more than women.

To conduct the latest research, the team reviewed information from three very large U.S. studies – 43,599 men from the Health Professional Follow-up Study, 73,820 women from the Nurses’ Health Study and 91,005 women from the Nurses’ Health Study II. Caffeine and decaf coffee intake was assessed every four years with a questionnaire. Caffeine consumption from coffee and non-coffee drinks like tea, caffeinated soft drinks and chocolate was also calculated. During the 16-year study period there were 277 deaths due to suicide.

The risk of committing suicide for adults who drank from two to four cups of caffeinated coffee a day was about half that of people who drank decaf or very little or no coffee at all. Even with the findings, no one is calling for depressed adults to up their caffeine intake, because most people adjust their caffeine intake to an optimal amount for them. Adding more would make unpleasant side effects more likely.

The current work does not establish cause and effect. Also they didn’t see any difference in risk between coffee drinkers who drank two to three cups and those who had four (or more) cups of coffee each day. This may be due to the small number of subjects who committed suicide.

In an earlier coffee and depression study that appears in JAMA Internal Medicine there was a maximal effect for subjects who drank four (or more) cups of coffee a day.

But If you drink too much, it might have the opposite effect.

There’s also a Finnish study that found a higher risk of suicide among people who drank eight or nine cups of coffee a day. There were very few participants in the U.S. studies who drank such a large amount. Thus the work didn’t look at any consumption over six cups of coffee per day.

If you, or someone you love, is talking about ending their life, please
pay attention. Help is out there, waiting. Please know that suicide is
never your only option.

To your good health,

cascalheira / Pixabay

Which Food To Choose For Best Digestion

Our bodies are made to be able to digest pretty much anything we put in our mouths, but with all the chemicals in modern packaged food, the impact of preparation methods and the sedentary lifestyles of most p0eople – you can see why digestive troubles are not all that uncommon. Here’s a handy guide to what’s good and what’s not when it comes to keeping your digestive system going strong.

Here are 6 foods that are good for digestion…

Yogurt naturally has some types of good bacteria if it says “life and active cultures” on the label. These organisms replenish the normal flora in the digestive tract so it stays healthy and strong.

Kimchi is a Korean dish that is made with cabbage, radishes or onions and lots of spices (so it might not be right for every digestive system). Cabbage promotes the growth of beneficial bacteria in the colon, and since it has a type of fiber that’s not digested, it helps eliminate waste so you stay regular.

Lean meats like chicken and fish go down a lot easier than red meats, that tend to be fatter. Your body handles lean meat and fish better, and these foods haven’t been linked to a nincreased risk of colon cancer like the higher fat red meats have been.

Whole grains such as whole wheat bread, oats and brown rice are a great, natural source of fiber that helps digestion, except for those with Celiac disease or gluten intolerance. Most of us only get about 12 grams of fiber a day, when we should be getting 20 to 30 grams a day. If you’re adding fiber to your diet, take your intake up slowly, as too much too soon can cause bloating, gas and other troubles.

Bananas are a delicious, healthy little package that tastes great and helps bring back normal bowel function if you’re dealing with diarrhea. They are also bland enough to be good on an unsettled stomach, restoring electrolytes and potassium that can be lost because of runny stool. There’s also plenty of fiber to help digestion.

Ginger is a flavorful spice that’s been used for thousands of years as a way to ease nausea, vomiting, motion sickness, morning sickness, gas, loss of appetite and even colic. Consume this one in moderation, more than 2 to 4 grams per day can bring on heartburn.

Continues below…


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Which Food To Choose For Best Digestion Continued…

And here are 8 foods on the bad for your belly list…

High fat fried food can overwhelm the stomach and bring the discomfort of acid reflux or heartburn. The body can only handle so much, and these foods often are too much. High fat food can also bring pale colored stool. Those with Irritable Bowel Syndrome need to avoid foods high in fat, things like butter and cream, as they can bring digestive troubles.

Chili peppers can really irritate the esophagus and also cause painful heartburn. This is a big problem for those with chronic heartburn or Irritable Bowel Syndrome.

Dairy supplies much needed calcium, but for the lactose intolerant it brings cramps, diarrhea, gas and abdominal bloating. A common problem, lactose intolerance happens when people don’t make the right amount of lactase, the enzyme that naturally breaks down lactose in dairy products. Damage to the intestines from Celiac disease, Crohn’s disease or chemotherapy can also lead to lactose intolerance.

Alcohol is a great way to celebrate or relax, but it also relaxes the esophageal sphincter and this can bring on uncomfortable acid reflux or heartburn. Drinking can also inflame the lining of the stomach, impairing enzymes and preventing nutrients from being absorbed by the body. Too much alcohol can cause a number of unpleasant digestive symptoms, but moderate consumption is typically no problem.

Berries are so good for your body, so tasty; but the tiny seeds can be trouble for those who have a digestive condition known as diverticulitis that features pockets in the intestines that get inflamed or infected. Seeds are thought to obstruct these pockets and up the chances of infection. It’s never been proven in research, but the theory still holds. Seeds of sunflowers or pumpkin may also irritate your intestines.

Chocolate is decadent and delicious; but a 2005 study finds that chocolate might be trouble for those with Irritable Bowel Syndrome or who have chronic constipation. It probably isn’t the chocolate, but the milk that’s in many chocolate treats that causes the problems. Chocolate also naturally has caffeine, and this can bring on cramps, bloating and diarrhea.

Coffee, tea and carbonated beverages are popular and refreshing, but they also over relax the esophageal sphincter that’s supposed to keep stomach acid in the stomach. These drinks can also act as diuretics that can bring on diarrhea and cramping. Drinks with caffeine can be particularly troublesome for those with gastroesophageal reflux disease (known as GERD for short).

Corn is loaded with fiber and good taste, but it’s also naturally full of cellulose, a type of fiber people can’t break down easily because we don’t have the necessary enzyme. Chewing corn for longer helps, wolfing it down may lead to painful gas and pain in your stomach.

To your good health,

bykst / Pixabay

How Drinking More Water Helps You Lose Weight

Water is truly a miracle beverage. Not only does is quench our thirst, but it is a significant part (60%) of our body makeup and can play a rather important role in weight loss. While the body can go without food for some time, water is essential to life and we cannot survive without it. Cells, the temperature of the body, the lubrication of joints and the internal transport system rely on water to work properly. There’s also evidence that even mild dehydration may be a factor in some deaths, and that treating it might prevent some serious chronic conditions.

Yet many people just don’t drink enough water during the day to stay properly hydrated, or support their weight loss efforts. To help out, here are some facts about water and weight.

Water and feelings of fullness – studies have found that people who drank two cups of water before a meal lost more weight (5 pounds more over 12 weeks, in fact) than those who didn’t drink water but otherwise followed the same diet. This is called water pre-loading and it does seem to play a part in satiety. The two glasses pre meal help you feel less hungry and therefore you eat fewer calories at that meal.

You can try this for yourself, and see how full you feel. You will want to be careful to avoid too much of a good thing – water intoxication can be fatal. Signs (often unrecognized) include confusion, disorientation, nausea and vomiting, changes in mental state, even psychotic symptoms. Early detection of this state is crucial to prevent the onset of seizures, coma and death.

Even mild dehydration can slow down your metabolism – not having enough water reduces blood volume, and thus the supply of oxygen to your muscles. This often leads to feelings of both physical and mental fatigue, which makes staying active far less likely, and certainly makes keeping your motivation up more of a challenge. Drinking water can help your body burn fat according to a study that found drinking 500 ml of water made metabolic rate rise by 30% in healthy adults.

Water and detoxifying the body – water plays an important part in natural detox and elimination, as it is the element where many of the body toxins go to be eliminated. Drinking enough water flushes your system and gets rid of waste products more efficiently… normal wastes or byproducts of metabolic processes.


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Joey Atlas, a Women’s Body Enhancement Specialist is sharing his 4 step method to reducing cellulite.

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Click through now and discover how Joey can help…
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How Drinking More Water Helps You Lose Weight Continued…

In fact, a well hydrated body is less likely to hold onto fluid, and fluid
in body tissues can add a few pounds to the number you see on the scale.
And have you feeling sluggish and bloated to boot.

Not surprisingly many people find they just feel better, and stay more regular too, when they drink the right amount of water each day. Some report less chapped lips during the winter, as well as improvements in how skin looks.

Here are some simple tips to drink more water.

- Keep a tall glass by the coffee pot so that you drink it upon waking.

- Keep a water bottle with you and sip all during the day.

- Set an alarm (or use an app) to remind you to drink a glass of water.

- Track how many glasses you’ve drunk each day and keep a running log.

- A glass of water before bed is also a good idea.

These are just suggestions, in the end you need to find the strategy you can use to up your water intake and stick with it. Before long you’ll be feeling better, less bloated, and very likely seeing the results on the scale and in how you feel.

To your good health,

PublicDomainPictures / Pixabay

Main Diseases Link To Gum Problems

You may not realize just how closely the condition of your mouth is linked with your overall state of health according to a good deal of recent research. Turns out, a healthy mouth doesn’t just look great and feel great, it’s good for you too. Not caring for your teeth and gums can open the door to all kinds of health issues.

Here’s what we know.

Type 2 diabetes and gum disease

Type 2 diabetics have a higher incidence of periodontitis (gum disease). The connection was reaffirmed in July 2008 by researchers at Columbia University’s Mailman School of Public Health. They examined 9,296 subjects who were diabetes free, measuring the amount of periodontal bacteria they had over a 20-year span of time. Those who had higher levels of periodontal disease also had a twofold chance of being diagnosed with type 2 diabetes during the study, compared to those with no gum disease or low levels of bacteria in their mouths.

There are some interesting theories about why this might be. One suggests that when infections in the mouth get bad enough, they bring low-grade inflammation all through the body, and this causes all kinds of trouble for your sugar processing abilities. It may be that some inflammatory molecules attach to insulin receptors and keep the body’s cells from using the insulin as it should to get glucose inside the cell.

Another theory to explain the link between gum disease and diabetes involves damage to the pancreas. This is an example of a localized infection that’s capable of impacting a systemic organ that is tied to the pathophysiology of diabetes.

Gum infections and preterm birth, low birth weight

Gum infections during pregnancy are just one of many things that are the result of all those fluctuating hormones. Often patients put aside their own oral care during pregnancy… an easy thing to do with all the appointments and pressing things on your mind. This is a mistake. Experts think that inflammation in the mouth may trigger an increase in a compound known as prostaglandin that might induce early labor.

This theory hasn’t been confirmed by research, but a 2001 project found that women who were pregnant and developed gum disease between weeks 21 and 24 were four to seven times more likely to deliver before week 37. That’s impressive evidence. There’s even the suggestion that extremely poor gum health can lead to low birth weight. Two other studies in 2007 of Turkish and Brazilian women supported the ideal of a link between gum problems and both preterm birth, lower birth weight.

Continues below…


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Fact: Poor Sleep Increases The Risk of Death/ Disease

Ever lain awake at night and counted the hours till dawn? Isn’t frustrating to be in bed and be unable to sleep?

With around 18 million prescriptions written every year for expensive sleeping pills…

…it’s clear that there’s a national epidemic.

So, what do doctors do when they can’t sleep?

Here’s the answer.

Learn how a retired M.D. Laney Chouest from New Orleans broke his 5-year addiction to Ambien, and now sleeps peacefully without medication.

Also, discover how a Licensed Psychologist, Sharon Stein McNamara, Ed.D.fromMinnesota broke her insomnia cycle.

Click through today to discover the 7 mistakes that are killing your sleep, and how overcome them…
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Main Diseases Link To Gum Problems Continued…

Gum disease and the heart

Oral health and heart disease have also been recognized as being connected, the two are very often found together in a patient. Still there’s no research bringing us evidence of a direct causal relationship. One of the difficulties lies in the fact that there are any number of risk factors that can also put you at risk for gum disease and heart problems. In 2005, an NIH funded study of 1,056 randomly selected subjects with no history of heart attacks/stroke who were evaluated for periodontal bacteria levels showed there was an independent relationship between heart disease and gum disease.

Why might this be? Small amounts of bacteria get into your bloodstream as you chew. This gives infectious bacteria a chance to lodge themselves inside a blood vessel, potentially leading to a dangerous blockage. Adding weight to this thinking is that when experts have examined atherosclerotic blood vessels they’ve found fragments of periodontal bacteria.

A study appearing in the New England Journal of Medicine in 2007 also established that aggressive treatment of gum disease cuts the risk of atherosclerosis in just six months. That’s astonishing, and one more reason why taking care of your dental health is so very important.

Gum disease and pneumonia

There’s even been a link established between bad oral health and pneumonia, though the work centers on high-risk populations, like the elderly. A 2008 study of this exact population found that the number of subjects diagnosed with pneumonia was 3.9 times higher in those with periodontal infection than in those who did not have it. The lungs are close to the mouth, and there is a lot of bacteria in there.

Bacteria from a mouth that’s not healthy can get aspirated into the lungs, causing problems with existing COPD or bringing on pneumonia. There are several CDC studies that have found better oral health can lead to a drop in respiratory infections of this kind.

Gum disease and cancer of the pancreas

Based on a 2007 study published in the Journal of the National Cancer Institute that surveyed over 50,000 American men about their health, the link between pancreatic cancer and periodontal disease was striking. No matter what their smoking status, having a history of periodontal disease was linked to a higher risk of pancreatic cancer. This could be due to the systemic inflammation, or carcinogenic compounds produced in an infected mouth.

Now you see why it’s so important to take care of your teeth and gums. So make (and keep) that next cleaning appointment and you’ll be glad you did.

Original article:

To your good health,

geralt / Pixabay

10 Ways You Can Ease Stress

Feel like you’re so tense, so stressed and on edge you’re ready to explode? In today’s hectic, demanding world it’s hard not to feel stressed out, but the good news is that stress does not have to own you, rule your life, ruin your sleep or impact your health. You can fight back, and we’re going to show you how.

 

Take a shower or bath. The warm water will relax your muscles; the time alone will serve as a buffer between the real world and your own thoughts. You’ll emerge feeling cleaner, physically and mentally, than when you started.

Workout as being active will actually help cut your feeling of stress. Exercises cause the body to send out endorphins (mood enhancing chemicals) and these help ease your stress level.

Remember a happy time, as just thinking back to a happy time with people you care about can help improve your mood and fight back stress. Keep photos from those times where you’ll see them often.

Unplug once in a while. With all our gadgets and need to be constantly connected and in touch, it’s hard to remember a time when we didn’t have all this technology. But there was such a time, and turning off your phone, computer, tablet and TV for 15 minutes of quiet is not too much to ask. And you’ll be amazed at how relaxed you feel.

Get outside and get into the sun. Sunlight stimulates mood boosting brain chemicals that help ease your stress. Skip the sunscreen and get out for 15 minutes, letting the fresh air fill your lungs and the sun warm your skin. Stress will disappear.

Plan a fun event. If it’s been a while (or not) since you planned a special night out, the time has come to do so again. Sure it’s enjoyable, but what’s more vital in terms of stress is that laughing with people you like and are comfortable with is one of the best, most lasting stress beaters around.

Continues below…


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No creams, vibrating machines, pill or special underwear…

Cellulite is not all about bad genetics… Learn subtle moves to wipe-out nasty dimples & bumps quickly.

Take a look at what women across 193 different countries have learnt makes the difference.

Click through now and discover how Joey can help…
*Disclosure: compensated affiliate*


10 Ways You Can Ease Stress Continued…

Use a scented lotion on your skin. Go for something scented with vanilla or lavender as breathing in these have been shown to have a calming effect on the body when inhaled. In no time the scent will be having you feeling more relaxed, less tense.

Volunteer, a strange suggestion in over-scheduled lives, but taking on a volunteering opportunity is amazingly good for you. Turns out helping others causes the release of feel good hormones that improve mood and hold off stress. Just choose a cause that you feel strongly about, and schedule in the time to volunteer once a month. You’ll be amazed at the results, and how you feel.

Buy flowers as having a pretty, living thing around you has been shown by research to be a fantastic way to improve your mood. Reason enough to treat yourself to a lovely bouquet of your favorites and put them where you can enjoy them all day long.

Sleep is a must when you’re stressed. If you’re tired, run down, you can’t function at peak efficiency which is why you need to make a sincere effort to get from 7 to 9 hours of quality sleep each night. This rest will leave you with enough energy to hit the ground running, able to handle stressors without trouble all day long.

To your good health,

PublicDomainPictures / Pixabay

8 Ways Every Woman Can Look Younger

As our largest organ, our skin gives many clues about overall health and wellness… not to mention age. If you’re tired of looking your age (or older) there are many things you can do to keep your skin glowing and healthy, no matter how many birthdays you’ve had. Here are eight of the best ways to help yourself look younger.

Be sure your skin care products contain these three powerful ingredients for youthful looking skin – antioxidants (vitamin C is one) to brighten skin, retinoids to encourage cell turnover, stimulate the renewal of collagen, along with a gentle scrub of alpha hydroxyl acid to remove the top layer of dead skin cells.

Wear sunscreen every day. If you haven’t already, make this step a part of your skincare routine because it’s vital to protect your skin from the aging looks of sun damage, lessen your risks of skin cancer. Experts remind us that any product beyond SPF 30 has not been shown in research to be any more protective… those higher numbers don’t give you more safety.

Fake a healthy glow by applying a gradual self-tanner instead. A product that works gradually will keep you from seeing the blotchiness, streaking or buildup on your ankles, soles of the feet and knuckles. For your face, use a cream blush to give your complexion a lift, and apply in a circular motion with your finger, blending the edges.

Go easy on foundation as too much will tend to settle into fine lines or on top of the rough patches of your face – calling attention to these areas. Instead, go for a transparent moisturizing foundation or a tinted moisturizer. Stay away from any product with a powder base.

Continues below…


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8 Ways Every Woman Can Look Younger Continued…

Stay away from the glitter as products with shimmer and glitter actually make wrinkles more obvious. These products don’t look good on lids that have tiny lines or rough patches. Dark tones combined with lighter neutrals are the most youthful options for eye color. Skip the liquid liner and go for a soft pencil liner that’s blendable instead.

Choose the right shape for eyebrows, and let a professional do the plucking and shaping. Droopy, tired looking eyes can be improved by slightly arching the brows and letting them extend out from the temple. The arch is a key part of the brow and should be both gentle and gradual… professionals are just better at getting this look.

Your neck loses elasticity faster than anyplace else on your body, so be sure to take care of the skin on your neck and décolletage area. Follow the same routine you do for your face, moisturize in the morning and again at night, exfoliate one or two times each week and use sunscreen every day.

Last, but not least, pay attention to your hands. As old fashioned as it seems, you’ll really want to wear gloves when washing dishes as chemicals and hot water combined strip away the protective lipid barrier on the skin, making dryness and irritation more likely. Cover your hands with lotion before you put on those rubber gloves and this will protect them from the harsh environment and give them a warm moisturizing treatment at the same time.

To your good health,

cocoparisienne / Pixabay

Fight Depression With These Foods

Lots of people struggle under ups and downs, the stress of life events or big changes can get to us all… it’s just that there are times we can’t bounce back like we used to. In fact, estimates suggest nearly 16 million adults had (at least) one major depressive period in the last year. If you’re one of those, you are certainly not alone.

As you pursue your treatment, it’s smart to tap into the latest research on your condition. Experts have noted that both Scandinavian and Asian nations have lower rates of depression… and they also have diets rich in fish – could there be a connection? More and more science is suggesting that some foods may help with depression, recent research naming cold water fish, walnuts and canola oil as especially beneficial thanks to a natural abundance of omega-3 fatty acids in these foods.

Also of note, a team out of McLean Hospital in Belmont, MA used lab rats to uncover foods that have lots of a substance known as uridine, which appears to have positive impact on mood. Uridine is found naturally in molasses and sugar beets. A Japanese team has evidence that a diet with lots of fish is protective against both depression and suicide. A team from Finland surveyed 1,767 people and reached the conclusion that eating fish more than two times a week did show a protective effect on both depression and suicide.

Some of the other research on diet and depression finds…

B vitamins may be involved. Research finds that if you have low levels of folic acid and high levels of homocysteine (a protein) you’re more apt to be depressed. Be sure you eat lots of fruits, veggies, whole grains, legumes and nuts.

Amino acids are known to be part of making key brain chemicals like serotonin. Low levels of serotonin are thought to cause depression. Multiple studies have found that a diet with lots of tryptophan improves depression. You’ll find this in foods with plenty of proteins including meat, fish, beans, eggs.

Continues below…


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Do you buy over the counter drugs?

Stop right now and don’t waste any more money.

Did you know that you can easily treat illness without side effects,using
only natural herbs, vitamins and nutrients?

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Fight Depression With These Foods Continued…

Carbs are all broken down into sugar, the fuel your brain needs to do its work. Eating too much sugar is known to cause swings in blood glucose levels, which can bring on (or enhance) symptoms of depression. Eat a diet that doesn’t have many refined carbs and sugar, but does have lots of fruits and veggies.

 

St. John’s wort is a plant that’s been used for hundreds of years as a supplement to help with anxiety and depression. While there has been evidence for it in the past, two very recent works have shown it no more effective than a placebo when treating major depression.

Treatment for depression may be most effective when it includes not just diet and supplements, but also our modern standbys of psychotherapy and medication. If you’re battling depression, you’ve likely been told to eat a healthy diet of fruits, veggies and fish, as well as getting plenty of vitamins, especially all the B’s. Beyond this, stick to your treatment plan and rest assured that your condition will improve and you will feel better.

To your good health,

Witizia / Pixabay

Psoriatic Arthritis Pain: 8 tips To Help

For those lucky enough not to know, psoriatic arthritis is a form of arthritis that appears in some who have the skin condition psoriasis. It makes moving incredibly difficult due to joint pain, stiffness and swelling, which naturally gets in the way of your job, your off time, your life. One very effective coping strategy involves some gentle, targeted stretches you can do to relieve psoriatic arthritis pain and help to increase your flexibility, make day-to-day activities more possible. Stretching provides localized action of the muscles, no pounding, just an increase in blood flow to the muscle.

In the absence of a cure, controlling symptoms and keeping joints from being damaged is key. Here’s where stretching can be so valuable. The stretches that work best are ones that make it easier for you to do daily tasks, and will vary for you depending on the joints affected. Most who have psoriatic arthritis do best by focusing on two or three exercises that are most relevant to them. That’s why; before you start using these stretches, talk with your own doctor or therapist to be sure what’s right for you.

Other precautions as you stretch:

-Always protect your back

-If you feel back pain, or discomfort, stop

-Don’t be too forceful with stretching

-Feel the stretch, never pain

As you get more comfortable with stretching, you may be able to hold one for 6 to 10 seconds at a time. But not at first, go slow, go carefully for best results.

Here are a few stretches to consider…

Neck roll is great for neck and shoulder pain. This stretch involves sitting straight in a chair that supports your lower back and looking straight ahead. Gently tilt your right ear toward your right shoulder, feeling a light stretch on the left side of the neck. Hold this for 2 seconds and then slowly return your head to the center. Repeat this stretch five times on the right, five on the left.

Knee to chest helps to ease hip pain. Lie flat on your back with knees bent and feet on the ground, flat. Slowly pull your right knee to your chest, using light pressure with one or both hands. Feel the stretch in your hip and the back of the leg. Release slowly and then switch legs.

Knee leg extension is great for easing knee pain because it works the muscles that support your knee. Sit in a supportive chair and put your feet flat on the ground. Take 2 seconds to raise and slowly extend the lower part of your right leg, trying to create a straight line from your hip to your toe. Don’t keep your leg totally straight if this brings pain. Take two seconds to lower the right leg, repeat this stretch a total of 20 times on one side before switching sides.

Arch stretch is perfect if psoriatic arthritis has affected your feet and made walking or standing harder. Holding your right foot flat on the ground, press your toes down into the floor and try to lift up that arch for two seconds, take two more seconds to lower it back to the ground. Repeat this up to 20 times on each foot.

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Psoriatic Arthritis Pain: 8 tips To Help Continued…

Ankle rotation will help you hold onto range of motion. Here’s what you do… while sitting, point your foot and make small, invisible circles using just your big toe. Do five circles slowly clockwise and then five more counterclockwise. Flex and point your toes to give them a bit of a stretch and be sure to rotate the other ankle for the same amount of times.

Open/Close hand stretch is an ideal way to keep your hands from getting stiff, especially if you work on a keyboard frequently. Rest your elbow on a table, raise your lower arm to a 90-degree angle and make a fist. Open all the fingers to a count of two, then slowly close them back into the fist again. Repeat 20 times on each hand.

Finger lift is another simple, do anywhere stretch for the hand. Place your forearm on a table with your palm down, fingers open. Slowly lift and lower each finger of that hand, taking a count of two to raise and another two count to lower it. Now repeat this on the other hand.


Thumb/Finger touch
is another super easy and an excellent way to build strength and flexibility in your hand. Slowly try to touch each fingertip to the thumb tip in order. Don’t force this if it’s painful, but try to get the fingers closer to each other every time you do this.

To your good health,

stux / Pixabay

How Your Body Reacts When You Stop Working out

There are times when life gets in the way of your fitness routine… short circuits your good intentions. The lack of exercise will take away some of the progress you’ve made, but it’s easier than you might expect to get back to those healthy workouts. If you did it once, you can do it again. Here are five common situations when workouts faulter and more importantly, how to get back in the game again.

SCENARIO 1: You’ve had a sudden stop in a workout that’s a mix of cardio and strength training. This will show up in a bit of softness, maybe you can’t carry as much as you used to, or you get winded a little sooner than when you were working out. Studies have found that beginners who exercised for two months saw increases, and when they stopped for the same length of time, they lost half the gains they’d made. That’s still ahead of where they started. And the more fit you were to start, the slower the loss.

Getting back to it: You’ll be tempted to pick right up where you left off, but go easy. Start with about 75% of the resistance you’d been using in strength training, and add as you can. You’ll be back to where you were in about half the time you took off – two weeks for a month long break.

SCENARIO 2: You’re managing a bit of cardio every week, but not the typical weight training intensity you were used to. Here your aerobic health is still in good shape, though your strength and muscle mass have diminished a bit. Without the weight training you probably have lost muscle mass, maybe gained some fat, even if the reading on your scale is the same. Turns out, long time endurance runners lose muscle mass at the same speed as the rest of us, even those who are sedentary. Running or other cardio workouts don’t hold onto muscle mass.

Getting back to it: Add back that strength training, using the 75% of your old resistance as a starting point.

SCENARIO 3: You
trained for a half marathon, working like crazy, and then took a few weeks to
recover
. This kind of break isn’t a big issue aerobically if you were in good shape to start, you might lose a bit of your edge, but it will come right back. Don’t expect to be back at full speed right away.

Get back into it: Ease in, using your heart rate and exertion level as a guide, get some strength training in as a compliment to your workouts.

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How Your Body Reacts When You Stop Working out Continued…

SCENARIO 4: You like yoga a lot, but miss the CrossFit you stopped a few months back. Actually switching out one type of exercise for another isn’t bad, just be aware that if you go back, you won’t be at that same level of performance.

Get back to it: Keep both in your regimen and mix things up as you need to. Workouts should be enjoyable after all, no sense in continuing with an activity that you aren’t having fun doing.

SCENARIO 5: You got hurt and haven’t worked out at all in six months. In this instance you have lost muscle and gained fat, especially if your daily activities were impacted as well.

Getting back to it: Once you’re cleared by your doctor to return to exercise, go slow and light to start. Also you’ll have wanted to up your protein intake to help cut down on muscle loss during your time in recovery. As you start working out, go down to a small resistance that you can do with good form and without pain for 10 to 15 repetitions and build from there. …

To your good health,

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