Category Archives: Fatigue

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Unexpected Ways Your Tech Devices Can Hurt You

We know that computers, tablets, laptops and cell phones have made life so much easier for many of us. The downside to all the access and convenience is that there are some technology related injuries – milder harm to neck and shoulder for instance all the way to deadly accidents – we need to recognize. A national study from 2009 appearing in the American Journal of Preventive Medicine shows sudden computer associated injuries rising at a rapid pace in the U.S. What’s worse, younger children are even more at risk than adults.

Here are some of the odd ways your tech devices can hurt you…

Lightening strikes are rare things, and bad enough on their own, but far worse when you’re holding an electrical object. When lightening strikes a person, the current goes over the skin (known as flashover) without entering the body, but holding a metal object against the skin disrupts the flashover and can result in internal injury.

PlayStation palmar hidradenitis (PlayStation rash) is a newly identified skin problem that’s named after the popular gaming system because it comes from holding the controllers too tightly for a long period of time. The game maker defends the product and mentioning how hundreds of millions of people use the game without the condition arising.

TV screens and photosensitive seizures happen to a small number of players when watching some light patterns on a TV screen or in a video game. Almost 3-5% of epileptics have a photosensitive form and should stay away from any regular moving patterns or flickering lights. Strobe lights in clubs and emergency vehicle lights may also product the same effect.

Computer vision syndrome is a risk for those who use a computer for move than 2 hours a day, and may affect up to 70% of users. Gazing at a computer screen is visually demanding and does tire your eyes causing issues like eyestrain, headaches, blurred vision and dry eyes. Most often the problems are temporary, but they can be trouble if they happen all the time or every day. You can help yourself by putting the screen 4-5 inches below your eye level and 20-28 inches away from your eyes. Anti glare screens and good lighting may also be helpful.

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Unexpected Ways Your Tech Devices Can Hurt You Continued…

Death from using counterfeit chargers. The inside of our device charges are rather sophisticated yet also rather easy for third parties to take apart, remake and sell more cheaply. Some of these knock offs have been involved of electric shocks caused by malfunctions of the units. Buyer beware.

Disturbing tinnitus is more likely in those who use their cell phones intensely for long periods, at least according to some recent research. Those with tinnitus hear sounds (buzzing, ringing, etc.) in the absence of external sound. The condition can go from mildly annoying to so severe it interferes with daily living for an estimated 1 in 100 adults.

Quiet death due to headphones that let us escape all the noise yet deafen us to warnings of danger that we’d otherwise hear in our environment. The numbers of traffic accidents that involve pedestrians who are wearing headphones is increasing. Most victims are male, under 30 – over half the accidents involved trains, another third involved vehicles that sounded a warning before the crash.

Nintendinitis and Wiiitis (names now used in the medical literature) cover the increasing numbers of injuries that players inflict on themselves as they play the games on the systems. Injuries traced back to the Wii games include shoulder dislocation, bone fractures and head injuries.

To your good health,

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14 Food Combos To Improve Your Life, Part 2

Here’s the second half of our list of food combinations that are readily available, tasty and a whole lot better for you than eating either of the two foods by themselves. Here are the final seven…

1. Yogurt + Bran Cereal = Improved Digestion

A cup of yogurt is full of good bacteria that work even better when paired with the prebiotics in 3/4of a cup of wheat brain. Prebiotics are the nourishment for the probiotics, helping them thrive even better in the digestive system, so they can do the work they need. Watch for yogurt brands that have the words “live and active cultures” on the label.

2. Apricots + Almonds = Plaque-Free Arteries

This combo helps keep bad LDL cholesterol from oxidizing, the process that takes place whenever LDL reacts with free radicals. Oxidized LDL is harmful as it encourages the buildup of plaque in the arteries. Research finds that the natural phytochemicals in almonds cut LDL oxidation when paired with antioxidant vitamins C and E, both in apricots.

3. Yogurt + Blueberries = Strong Body

Research shows that blueberries help keep you focused during your workout, while yogurt’s protein helps heal the little tears in muscles that happen as part of exercise. The carbs in both yogurt and fruit replenish your muscles with glycogen, a stored type of energy; and the protein in yogurt serves to stimulate a hormone that brings those energizing carbs into your muscles. Your body is most efficient at absorbing these nutrients when eating in the first 15 minutes after your exercise.

4. Extra-Virgin Olive Oil + Tomatoes = Disease Defense

Tomatoes have four major carotenoids plus three potent antioxidants that can help fight both cancer and heart disease. You’ll absorb more of the protective nutrients if you eat them with the extra virgin olive oil that’s loaded with monounsaturated fats and slows digestion so you can take in more of them. Add some olive oil to your next marinara sauce and see what happens.

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1 Quick Technique To Burn More Fat

The 1 sneaky technique to trick our bodies to burn more fat…

How a unique, simple and quick NEW way of moving eliminates fat – Hint: it’s the exact opposite of boring cardio, but with no cardio at all…

How a tasty little dish eaten late at night actually boosted the most powerful fat loss hormone in our bodies while you sleep…

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14 Food Combos To Improve Your Life, Part 2 Continued…

5. Oatmeal + Strawberries = Strong Heart

Oats have two key phytochemicals shown to work synergistically with vitamin C to cut the harmful effects of LDL (bad) cholesterol and help prevent plaque buildup that can cause heart attacks. A half-cup of sliced strawberries with your bowl of oatmeal in the morning is a healthy, tasty start to your day

6. Cinnamon + Whole Grain Toast = More Energy, Faster Weight Loss

Sprinkling on the cinnamon can help keep your blood sugar at a healthy level and this keeps your energy level stable and hunger at bay. Cinnamon was found to show the rate that the stomach empties after meals. Use whole grain bread and a teaspoon of fresh cinnamon.

7. Garlic + Onion = Head To Toe Protection

Both these veggies have many organosulfur compounds, chemicals in the plant that help the heart, keep arteries flexible and free of plaque. Eating these together means you are covering your nutrient bases and upping your chance of getting the most healthful compounds in a single serving. Cooking these two together makes a great tasting base for soups, sauces or sauté with broccoli with olive oil for a tasty side dish.

To your good health,

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10 Never-Ignore Symptoms For Women

Nothing elicits real fear like the word cancer attached to your own name, so it makes sense to be watchful when it comes to symptoms you experience that don’t seem right. There are cases, too many of them, when having all the screenings right on time is simply not enough to catch a cancer. Sometimes it’s simple timing… a scan was done before cancer was present, or at a detectible size. Screenings alone are not enough, vigilance is also call for in the fight to prevent cancer..

Fear is natural, understandable and nothing to feel badly about. Change is not an easy thing to acknowledge, to face, for anyone, and the suspicion of cancer is the worst type of change. BUT, if you don’t respond, or let fear keep you from responding to one of these symptoms, you will do yourself more harm than good. You will give cancer a foothold it never should have had.

Here are the symptoms that warrant taking action now…

1. Breast changes such as a lump, even if you have had a normal mammogram. Also, if your nipple gets scaly or starts flaking this can be a sign of Paget’s disease of the nipple, associated with an underlying cancer in almost 95 of all cases. Any milky or bloody nipple discharge or dimpling of the skin over the breast (with the look of an orange skin) should also be checked.

Tests to expect: breast exam, medical history, mammogram and often a sonogram, biopsy depending on results.

2. Irregular vaginal bleeding after menopause is a warning sign. Bleeding, staining, little drops on your panties or big clots are not normal and need to be checked out by your doctor. For younger women, bleeding that’s unusual for you (between periods, heavier periods) should be investigated right away..

Tests to expect: transvaginal sonogram, biopsy depending on the sonogram results.

3. Rectal bleeding can be a warning sign of colon cancer, the third most common cancer in women, and should not be ignored. You might put this down to hemorrhoids, and while this is a common cause, you need to be sure, this isn’t always the case. Red or dark blood in your stool calls for a visit to the doctor.

Tests to expect: rectal exam, colonoscopy

4. Vaginal discharge that’s smelly can be a first line symptom of cervical cancer. This discharge can have blood in it, and might come between periods or even after menopause. Do not self-treat this discharge, instead go in for an exam to see what’s happening.

Tests to expect: internal exam, swab of fluids, blood tests

5. Bloating is one of the four most frequent symptoms of ovarian cancer, the others being a full feeling that comes when you eat that’s typically earlier than you would normally fill up, a change in bowel or bladder habits as well as low back and/or pelvic pain. Having one or two of these symptoms occasionally isn’t all that strange, but if you have two (or more) symptoms daily for over two weeks, call your doctor. Do not wait, as ovarian cancer is the number one killer of reproductive organ cancers.

Tests to expect: pelvic exam, transvaginal sonogram, blood testing to check for cancerous cells

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10 Never-Ignore Symptoms For Women Continued…

6. Unexplained weight gain/loss (10 pounds or more) if you typically keep yourself at a normal weight and your gaining extra weight month to month this is something to watch. Sometimes this is the first sign of a growing cancer and is often linked to pancreatic, stomach, esophagus or even cancer of the lung. The weight might also be the result of a buildup of fluid in the abdomen related to ovarian cancer, so you need to see your doctor about this.

Tests to expect: thyroid test, sonogram of the abdomen, other blood work

7. Persistent cough, one that lingers for over 2 to 3 weeks and is not tied to an allergy or upper respiratory infection should be investigated at once. Also, if your cough produces any blood, you need to see your doctor to be examined. The majority of lung cancers that happen in nonsmokers also happen in women.

Tests to expect: chest x-ray, CT scan

8. Change in lymph nodes. If the nodes in your neck or under your arms feel hard, you need to see a doctor. Though this can often be caused by an infection, other cancers that have spread can first be seen by an enlarged lymph node.

Tests to expect: physical, biopsy

9. Fatigue is extreme tiredness that will not improve with rest. If you’re often feeling this way, it’s time for a visit to your doctor as leukemia, colon or stomach cancers often bring fatigue as a symptom. A symptoms that’s all too easy to ignore.

Tests to expect: physical exam, blood tests for thyroid function

10. Skin Changes include sores in the mouth that won’t heal; sores or irritated skin in the vaginal area that won’t clear or changes in moles or the pigmented lesions on the vulva itself all can be the first clues to aggressive cancers.

Tests to expect: biopsy

If any of the symptoms listed here are persistent and progressive for a two-week period, it’s time to make a call to your doctor. Now. Today.

To your good health,

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10 Unexpected Things Leading To Poor Immunity

You’re doing all you can to keep yourself healthy, and yet you still come down with a cold… fever or worse yet, the flu. There are things that aren’t all that obvious that might be impacting your immunity. So keep washing your hands, drinking all the orange juice you like, and avoiding close contact with anyone who is obviously sick, watch for these added immunity sappers.

You’re breathing polluted air: The smog in the air isn’t doing your lungs or your immune system any good. Research has shown that dirty air causes inflammation in the body and suppresses T cells, essential in terms of your immunity. Invest in an air purifier for your home or office so you can breath easy inside.

You’re sitting too much: If you have a desk job, you likely spend lots of time in the chair at your desk. This can slow down your metabolic rate, causing your body to naturally absorb immunity boosting nutrients at a slower rate than normal. Every hour and a half, get up and step out of doors for a five-minute break. The movement will activate your muscles, fire up your metabolism, and the fresh air will wake you up, make you feel more alert.

You’re using the wrong beauty products: Things like foundation, concealer and lipstick not only sit on your skin, they are absorbed into the body all day long. Some of these products have artificial ingredients that your immune system isn’t used to breaking down, so the bad stuff can readily slip past your internal defenses. Go all-natural with as many products as you can. The fewer ingredients a product lists, the safer it is for your body and immunity.

You’re eating too much white flour: The white flour in some baked goodies actually impairs the T cells and B cells, both key illness fighters in the body. Make sure the grains you’re eating are primarily whole grains, as they have lots of immunity building fiber.

You don’t make sleep a priority: If your body doesn’t produce enough melatonin naturally as you sleep, your immune system isn’t able to make the white blood cells it uses to fight off bacteria and keep your body in good repair. Try for seven to eight hours of sleep each night, and make getting that a priority, not a luxury.

Continues below…


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10 Unexpected Things Leading To Poor Immunity Continued…

You’re eating too much animal protein: Too much animal protein causes the body to naturally produce more of the IGI1 hormone, known to speed up the aging process and impact your immunity. Try to keep your intake of meat and dairy to 10% of your daily intake of calories. You might even consider cutting animal protein consumption even more, to about 5% of your daily intake, and you should see a difference.


Your diet doesn’t have enough good fat
: Healthy omega-3 and omega-6 fats from fish, avocados and nuts do have anti-inflammatory properties that help improve your immunity. So avoid the processed foods, limit your intake of animal protein, but try and add foods such as salmon, sardines, almonds and kale.

You’re lonely: Lonely souls tend to be less resilient in terms of stress, which causes the immune system to struggle. If this is you, schedule some time with those you like, friends, co-workers, neighbors, members of groups of like-minded people. People who have more relationships in their lives also appear to have a greater resistance to infection.

You think you thrive on stress: People think they work well under pressure, but long term stress brings up cortisol levels, and this reduces levels of other hormones like testosterone and estrogen. When hormones are out of balance, your immune system can’t react to threats as quickly. Lean how to stress less, or find quick ways to relax.

You’re not doing yoga as part of your workout: This type of workout appears to have the most impact on Immunity as it stimulates the body’s circulatory, digestive, endocrine and nervous systems, and these all work together to make the immune system stronger. There are tons of tips out there for beginners so there’s no reason not to give yoga a try.

To your good health,

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10 Signs You Have A Mineral Deficiency

Iron is a mineral that our bodies need, a part of all cells and a factor in many different body processes. Iron deficiency is the most common of the nutrient problems and the leading reason for anemia in the U.S.

Being measurably down in an essential nutrient like iron is not a good state for your body to be in… so we’re bringing you some telltale signs to watch for, in yourself or someone you care about. Some surprising recent stats from the CDC finds about 9% of women have a deficiency of iron, but that number is higher for women who are active.

1. Fatigue: The body can’t make hemoglobin without iron, and it’s the hemoglobin in red blood cells that carries oxygen, the essential for all cells to function. When there aren’t enough healthy blood cells in the body you will feel it in exhaustion.

2. Trouble Focusing: If you don’t have enough iron in the body, neurotransmitter synthesis may be affected, and this brings lower than normal functioning. So if your performance is slipping at work or at school, this could be the reason.

3. Apathy: If you’re finding you feel apathetic to anything and everything, this is another byproduct of changed neurotransmitter synthesis. The apathy covers all areas of life, family, work, even favorite hobbies or TV programs.

4. Breathlessness
: Without enough iron in the blood the body becomes oxygen starved, and this contributes to the feeling of having difficulty catching your breath. It can happen anywhere, during a workout or just walking about, doing everyday things.

5. Very Pale Skin: This isn’t a good thing, a washed out look can be brought on by reduced blood flow and a lower number of red blood cells. Despite what movies might show, this is not a healthy, thriving look for anyone, of any age.

Continues below…


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WARNING: The truth about Moles, Warts and Skintags…

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10 Signs You Have One Mineral Deficiency Continued…

6. Workout Struggles: If you’re having trouble doing the same number of reps (and you’re not slacking off on workouts) you could before, it might be a sign of low iron levels. This can cause your endurance to drop so says a Cornell study.

7. Sore Muscles: You feel the burn from your workout longer than what’s normal for you. Not enough iron in the body deprives muscles of their ability to recover the way they should. This leads to those aches.

8. Brittle Nails: If your nails are thin and frail, this is a sign your body is starved for iron. A concave (spoon shaped) depression in the nail can also be a tipoff to trouble.

9. Lots of Infections
: If you get sick a lot, especially from respiratory conditions, iron deficiency could be the reason for this.

10. Pink/Red Urine: When you eat beets and pee reddish urine that can be a sign of an iron deficiency caused by increased intestinal absorption of some pigments. This happens in 10%-14% of people, with the number being far higher in those with an iron deficiency.

If you have questions, or concerns, talk with your own healthcare team, work to improve what you are putting into your body. Get more meat, poultry, fish or iron rich foods and take any supplements your doctor may prescribe.

To your good health,

Unexpected Ways Technology Threatens Your Health

We all love our smartphones, tablets are a must and laptops go anywhere we do; yet experts are worried all this connectedness from our amazing technology is coming at a cost… a cost most of us don’t even realize. Being online 24/7 has actually left us with less time, left us less productive and more stressed out. Always on means no down time because you have that ever-present device with you, and are tempted/compelled to check in.

It bothers your eyes more than you realize…

Too much technology has implications for health, some minor, others more serious. It is known to contribute to eyestrain with symptoms like headaches, blurred vision, and itching/burning or dry eyes. Uncomfortable more than dangerous, research has found that people blink less when reading digital devices as opposed to books or magazines. You can help yourself by repositioning your screen (about 20 degrees below eye level) and do what you can to eliminate glare on the screen. For every 20 minutes of using a computer, look away for at least 20 seconds to help your eyes rest and refocus. After two hours of screen time, rest your eyes for a full 15 minutes, and remember to blink.

It can affect your sleep…

Keeping your phone in the bedroom has serious consequences for your quality of sleep. Any light that comes from the device can confound the natural body clock and impact your quality and quantity of sleep. What’s more, according to a National Sleep Foundation survey conducted in 2011, using technology in the hour before sleep was associated with poorer quality of sleep and so they recommend turning things off in that hour for better rest. Leave the phone/tablet/laptop charging in another room so you avoid temptation and start using a regular alarm clock instead.

It keeps you inactive…

Another danger of all the technology is it keeps us inactive… delaying a workout. In a study of 49 students in college, those who used their phone the most tended to do worse on cardiorespiratory fitness tests, and said they felt less active than those who used their phone less. It appears that as cell phone use goes up, fitness goes down.

What experts recommend is to get outside and get active. Anything that disconnects you from the phone/tablet and has you out of doors, breathing in fresh air and moving is what you’re after here. Practice your jump shot. Take a walk, Visit the driving range. Play with your kids.

It feeds into stress and addictive tendencies…

There is research to support the concern over being always on heightens feelings of anxiety, or encourages addiction to the device. Think about this, we’re now conditioned to having information given to us after an alert sound, and this puts us all in a state of ongoing arousal. A recent survey of 496 college students found that those who used their phones the most were more likely to be anxious and have lower life satisfaction compared with those who didn’t use their phone as much. When subjects misplaced their phones, a whopping 73% felt real panic, 14% identified the feeling as desperation.

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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.

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Unexpected Ways Technology Threatens Your Health Continued…

You can fight the addictive tendency of your phone and other devices with some simple steps. Make a list of 100 things you can do without technology… this serves as your go to guide when you have the urge to reconnect. Make time to catch up with people face to face or by telephone.

If you’re concerned about your own (or someone else’s) use of technology, recognizing the problem is a key first step and detoxing can be done. Limit your calls, how often you check in or post status updates. You might want to keep checking devices to once an hour, only at specific times, or turn off the sound alerts so you’re not tempted to respond each time you hear the sound. Remember, technology is a wonderful tool, but once it starts taking over, it’s time to put on the breaks and remember, you, the human technology user, are in charge.

A final word…

Cell phones are modern marvels, and though they feel like we’ve had them forever, they are a relatively new addition to our world. Not much study has been done. These devices are known to give off radio waves, similar to what comes out of your microwave. Depending on how long, and how often a phone is used, and its closeness to the brain, it could have other effects that we have yet to document. More research in this area is needed.

To your good health,

Anemia And Nutrients Deficiency

When you don’t have enough healthy, active red blood cells to carry oxygen to all the parts of your body, it’s known as anemia, the most common blood condition in the U.S. Anemia affects 1 in ten teen girls and adult women, but it can also develop in both children and men. There are many types of anemia; iron deficiency anemia is the most common and luckily treatable.

Feeling tired even tough you’ve gotten a good sleep, lacking the energy for the activities involved in normal day-to-day living are good signs you may be anemic. But there are other tell tale symptoms as well, weakness, dizziness, pale skin, headache, numbness/coldness in hands and feet and low body temperature. Anemia can be caused by three things – blood loss, lack of production of red blood cells or high rates of red blood cell destruction – this can happen due to disease, conditions or other factors.

When you have anemia, you have less oxygen in your blood, so the heart has to work harder to get oxygen to the organs. That’s why you feel so tired. Abnormal heart rhythms, shortness of breath and chest pain can be signs that your heart is having trouble.

Those who have the highest risk for anemia are women of childbearing age and anyone who has a chronic disease like kidney disease that impacts the body’s natural ability to produce red blood cells. If your diet is low in iron, folate or vitamin B12 this also ups your risk of anemia. There are even types of anemia that are hereditary.

A complete blood count will be the test your healthcare provider will order if he/she feels you are at risk for anemia. This checks your levels of red and white blood cells, platelets and the amount of hemoglobin in your blood. It also looks at the average size, the change in size, the volume and concentration of hemoglobin in the red blood cells. If you have iron deficiency anemia, it will show up here. Further blood work may be ordered.

Teens are at risk for iron deficiency anemia due to their unpredictable growth spurts. Children can also be at risk, and babies are routinely tested at 12 months old and the cause is typically a diet low in iron. The iron in red meat is absorbed more easily in the body than the iron from plants or supplements. Issues like Crohn’s disease, celiac disease or gastric bypass can interfere with the absorption of iron.

Continues below…


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Click through now to discover the “hidden” kitchen cupboard cures – proven by clinical trials.
*Disclosure: compensated affiliate*


Anemia And Nutrients Deficiency Continued…

There are foods and medications that can impact your iron uptake as well. They include dairy and other foods rich in calcium, calcium supplements, antacids, coffee and tea.

Iron pills are often the solution for those with some types of anemia. Ferrous iron is more easily absorbed than ferric and is best taken with food, like orange juice or something else with lots of natural vitamin C. Be sure not to take that iron pill with calcium, coffee or tea as they block the absorption. Never take more than recommended, and be sure to keep iron pills out of the reach of children and pets, as an overdose can be quite dangerous.

One of the most natural ways to prevent some forms of anemia is by eating healthy. Some foods that are great sources of the iron we all need are lean red meats, liver, fish, tofu, lentils and beans, dark leafy greens and dried fruits.

To your good health,

Boost Mood And Energy With These 7 Habits

We know that changing what you eat can have an impact on your metabolism as well as your mental state. Making changes to what you’re eating is important, but so too is changing some unhealthy habits and putting better ones in their place. This will make it easier and easier to stick to your goals and begin enjoying the benefits to your energy level and feelings.

Here are 7 smart habits to get into in order to help yourself have enough energy and feel good too.

1. Eat breakfast every day because this meal is the best chance most of us have to eat nutrient rich foods. Studies have found that those who eat breakfast every day also have better mood during the day. The best morning meals have lots of fiber and whole grain carbs, good fats and some lean protein.

2. Let the sun in and stretch because exposure to light is a natural signal to the brain to stop producing melatonin, (the hormone that helps the body sleep) and gets your body out of sleep mode. As you stretch and move you’re raising your body temperature and increasing blood flow to your brain.

3. Look at something you love as positive emotions fight energy drain by countering the primal messages when we first wake and feel the call of hunger and thirst. So put a treasured photo near you bed, a vase of flowers or treasured keepsake… something that will light up your heart when you see it.

4. Eat frequent meals, which makes sense when you think about keeping your energy level and blood sugar steady during the day. Try for a small meal or snack every three to four hours. The foods can be peanut butter on whole grain crackers, half a turkey sandwich with a salad or even whole grain cereal with milk.

Continues below…


*Highly Recommended*

Announcing: Doctor Approved Store Cupboard Remedies that Really Work…

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?

Charles Silverman N.D. Certified Naturopathic and Herbalist Doctor has taken his 18 years research and experience and condensed it into a home remedy encyclopeida of the most powerful, and more importantly proven, home remedies.

You can eliminate the Flu virus, boost your immune system, and recover faster from colds using these doctor-approved home remedies…

As well as sleep better, look younger and treat any skin problem with your own skin care home remedies and recipes.

Click through now to discover the “hidden” kitchen cupboard cures – proven by clinical trials.
*Disclosure: compensated affiliate*


Boost Mood And Energy With These 7 Habits Continued…

5. Understand energy supplements like kola nut, yerba mate, green tea extract and guarana may give you a short-term boost, but not much more than you’d get from drinking a cup of coffee. You should also look carefully at where any product you take is made and what ingredients it contains.

6. Avoid Energy drinks/gels because these products are typically just simple carbs that the body can rapidly change into energy – perfect for high intensity athletes to keep going. As for the rest of us, they aren’t really necessary. Keep in mind that most energy drinks are often pretty high on calories, with few nutrients. So buyers beware.

7. Exercise is a proven way to improve both your energy level and your mood. Just a simple 15-minute walk can be enough to leave you feeling energized and refreshed. You get even more from regular workouts, and the more active you are, the more benefits you’ll get. Research has found that regular exercise may ease depression and trigger other changes in the body that are a natural way to supply energy all day long.

A morning workout triggers feel good endorphins and brings down high levels of stress hormones, and the effects can last as long as 6 to 8 hours after the workout. These morning exercisers don’t have a midmorning slump and appear sharper mentally than if they skip the workout.

To your good health,

12 Foods To Boost Mood And Energy

Science is always looking for links between what we eat and how we feel, both in body and mind. And it seems there may indeed be some connections. There is evidence that altering what you eat can make changes to not only your metabolism but the chemistry of your brain as well. In terms of mood, the best choices are the foods that keep your blood sugar steady and trigger the release of “feel good” brain chemicals. No highs… no crashes… just steady reliable energy all day long.

Here are 12 of the best foods to eat to help improve energy level and mood.

1. Healthy carbs are super important for improving energy and mood and are the body’s preferred fuel source. They are absorbed slowly and this helps keep your blood sugar levels and energy stable. They also up levels of “feel good” serotonin, a chemical in the brain. Whole wheat bread, brown rice and cereal are all healthy carb choices. The trick is to stay away from bad carbs, like sweets, that cause blood sugar levels to spike and then fall so you feel tired and cranky after eating them.

2. Cashews, Almonds and Hazelnuts are rich sources of protein and magnesium, which plays a major part in changing sugar into energy. Good sources include whole grain bran cereals and fish like halibut. If you are deficient in magnesium this can drain your energy.

3. Brazil nuts offer a natural source of selenium, an essential mineral that might also serve as Nature’s own mood enhancer. Studies have found low selenium levels are linked to poorer mood. Selenium can be found in meats, seafood, beans and whole grains, but be wary, too much selenium is harmful.

4. Lean meats like pork, beef, skinless chicken and turkey are natural sources of protein along with the amino acid tyrosine, known to bring up levels of two brain chemicals that help you feel more alert. Meats also have vitamin B-12 which has been known to help insomnia and depression.

5. Salmon is a fatty fish that’s naturally full of omega-3 fatty acids that can help with depression and may also be good for the heart. Other good natural sources of omage-3s include leafy dark green veggies and nuts.

6. Leafy greens are loaded with folate, another nutrient that might be involved with lowering the risk of depression. The best sources are spinach and romaine lettuce as well as legumes, nuts and citrus fruits.

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12 Foods To Boost Mood And Energy Continued…

7. Fiber has so many benefits it’s hard to know where to start. In terms of health
and energy levels. In terms of energy it keeps blood sugar stable, no highs and
lows. Most of us don’t get enough of this good-for-you nutrient. Try eating more
beans, whole fruits, veggies and whole grains.

8. Water helps you stay hydrated, and this keeps you from getting tired. Some research suggests even mild dehydration can slow down metabolism and take a toll on your energy. Be sure you’re drinking enough water during your day.

9. Fresh produce helps you stay both hydrated and full of energy. Beyond apples or celery, try oatmeal and pasta both absorb the water they cook in.

10. Coffee is a favorite pick me up the world over and that’s because it works, at least for a while. Caffeine speeds up your natural metabolism, while also improving focus and energy. Frequent small servings will keep you going better than one large shot of caffeine. You’ll also want to be sure you don ‘t drink so much caffeine that you are impacting your sleeping because lack of sleep is not going to help your energy level one bit.

11. Tea also has caffeine and research shows that it can improve alertness, reaction time and your memory. A cup of tea is also a time-honored tradition; so it can help to take the edge of stress, give you a chance to decompress.

12. Dark chocolate in small amounts can help improve both your energy level and how you feel. It’s not just the caffeine naturally in the chocolate; it’s also thanks to a stimulant known as theobromine. So chocolate lovers, enjoy.

To your good health,

What Trigger Fatigue And Sleepiness, Part 2

In part 1 of our series on fighting fatigue, we examined mild fatigue as well as some of the causes of more serious bouts of daytime sleepiness. If you’ve looked into all these possibilities and are still struggling with fatigue that’s unexplained, a trip to your primary health care physician is in order. Feeling utterly exhausted all the time is not normal, and not acceptable. You can find out what’s wrong, and how to fight back.

Start by talking with your doctor about your fatigue.

One of the best-known causes
of daytime fatigue is sleep apnea
. You might think you’re getting the right amount of sleep, but because of the brief stoppages of breathing during the night, you really aren’t getting quality sleep at all. For the overweight, taking off some of those pounds will certainly help. If you smoke, quit. Sleeping with a CPAP device to keep airways open at night can also prove helpful, but you should be evaluated and treated before you make any changes on your own.

Another well recognized cause; the leading one for women in fact,
of sleepiness and feelings of fatigue is anemia
. Our natural monthly blood loss can bring on a deficiency in essential iron. If blood testing from your doctor identifies this as the reason for you feeling sluggish, you can take iron supplements and add some iron rich foods to your diet. Lean meats, liver, shellfish, beans and enriched cereals are all good choices.

A trip to your doctor to discuss your feelings of fatigue will also help you rule out a surprising
cause of sleepiness, hypothyroidism
. The thyroid is a tiny gland that sits at the base of your neck and controls your metabolism. If the gland is underactive, your metabolism runs too slowly and you can feel sluggish while also gaining weight.

Diabetes also presents with bouts of persistent, unexplained fatigue; only a visit to the doctor can diagnose this problem. A blood test can confirm or rule out this condition, and there are a wide variety of treatments available. Sometimes changes in diet and upping your exercise are all that’s needed. For other patients, insulin therapy or other medications may be used to help the body process sugar as it should.

The positive here is that if the blood testing confirms a thyroid issue or diabetes, there are things that can be used to get you back on track.

For women, an
undiagnosed UTI is another common cause of feelings of sleepiness
. This infection doesn’t always present with the hallmark symptoms of burning and urgency, sometimes fatigue can be the only physical sign something isn’t right. A urine test can quickly spot the problem, and antibiotics can resolve it. The feelings of fatigue that accompany a UTI usually resolve within a week, once you are being treated and your body has chance to recover.

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What Trigger Fatigue And Sleepiness, Part 2 Continued…

When fatigue comes on during everyday activities, it can be a sign of
heart problems
. It you find it’s getting harder to finish a task that used to be easy for you, mention this to your doctor. Often lifestyle changes, medications and therapeutic procedures can do wonders to get heart disease into a manageable state, giving back your energy.

Other well-known conditions that cause fatigue that interferes significantly with daily
life include Chronic Fatigue Syndrome (CFS) or fibromyalgia
. Both present with different symptoms, but share the main feeling of persistent, unjustified, utter exhaustion. Neither condition has a quick fix, but once you know what’s going on, you can make changes to your schedule and include some gentle exercise to help you feel more energized, less sluggish.

Beyond what the physical body slows us, another cause of fatigue
and sleepiness is often undiagnosed depression
. This emotional condition has many physical symptoms, and each person feels them to a different degree. If your feelings of fatigue are accompanied by headaches and a lack of appetite or interest in things you used to enjoy you may be depressed.

Look to your current circumstances to see if you can find a trigger for your feelings of sadness – the death of a loved one, change in life circumstances, birth of a child, retirement – there are many things that can bring a natural lowering of mood. And many things that can help fix it.

To your good health,