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Showing posts with label Health. Show all posts
Showing posts with label Health. Show all posts

Must Read : 5 Ways To Prevent Pregnancy Without Using C ondoms

To prevent pregnancy naturally without a co ndom, one thing you can do is to get a copper T. Women who want to prolong motherhood and enjoy their sex lives can turn to this method.

However, there are possible chances that you will not be able to conceive. The other possible way to prevent pregnancy without a condom is to for the woman to consume the pill. Here again, the side effects are in number and one should consume the pill often.

More than this, there are other possible ways to prevent pregnancy naturally without a condom.

Take a look at these simple tips to avoid pregnancy:

*The Safe Week*

The pull and pray method or withdrawal method is also followed by a lot of couples.

However, it is not completely safe. But, according to experts, this pull and pray method is about 83 percent effective, just equivalent to a condom which is said to be 84 percent safe to prevent pregnancy.

You can prevent an unwanted pregnancy with:

Total Abstinence

Use of contraceptives

If you are sexually active and do not want to get pregnant, always use contraception.

Methods of Contraception:

No method of contraception gives 100% protection.

The male latex condom is the only contraceptive method considered highly effective in reducing the risk of sexually transmitted diseases (STD’s). Birth control pills, Implant and IUDs do not protect against STD infection.

For the Woman

DEPO-PROVERA is a hormonal contraceptive injected into a muscle on the arm or buttock every three months. The injection must be repeated every 3 months. The menstruation can become irregular and sometimes even absent.

FEMALE STERILIZATION is done surgically. The tubes are ligated, preventing the egg-cells from encountering the sperm cells and preventing any future pregnancies. It is a permanent form of contraception.

Dear Ladies, see why it is important to drink sperm

Sperm already does so much work in terms of being the baby-making helping force, but there are (more than two, but not a lot of) other, awesome health perks to sperm that you probably didn't know about. Some of them are quite surprising.

It's pretty common knowledge that sex all by itself does wonders for your body, both on the inside and out. It can even help you live longer if you keep it up past 50. But sperm is not often talked about as something that's good for you, you know, beyond the obvious baby help those little swimmers offer.

To that end, there have been some recent developments in the world of sperm research, and the findings are pretty exciting, if not somewhat weird. Here's a list of the most interesting health (and otherwise) benefits you could experience with regular sperm (and semen) interaction.

1. Semen is a natural anti-depressant

I know sex in general can put a smile back on my face, but I never thought it had anything to do with semen. According to a study done on 293 female college students at the State University of New York in Albany, exposure to semen can lower signs of depression. The study compared female students who were having sex with condoms against/compared to/or those who were having sex without, and found that the last thing just mentioned group overall showed fewer signs of depression.

According to the study's author, "These data are agreeing with/matching up with/working regularly with the possibility that semen may irritate signs of depression, and (event(s) or object(s) that prove something) which shows that the vagina soaks up (like a towel) some parts/pieces of semen that can be detected in the bloodstream within a few hours of management." Basically, women soak up (like a towel) semen quickly, and so its benefits can be easily detected in the bloodstream.

But don't go having unprotected sex because of this. I will state the obvious: There are still such things as STDs and you can still get (having a baby developing inside the body) (even though there is the existence of) this health benefit.

2. It helps you sleep better

Yes, sure, you're usually worn out after sex, but that may not be why you sleep so well that night. Semen actually contains melatonin which is a chemical that causes sleep and relaxation. Whether you eat it, or receive it through intercourse, it will enter your bloodstream and help you sleep off better than most over-the-counter sleep aids.

3. A multivitamin in each ejaculation

One teaspoon of semen contains over 200 proteins and (more than two, but not a lot of) helpful vitamins and minerals including vitamin C, (silvery metal/important nutrient), chlorine, citric acid, fruit sugar, lactic acid, magnesium, nitrogen, phosphorus, potassium, sodium, vitamin B12 and zinc. While amounts of each vitamin change/differ with age and relative health of the obliging male, there is usually a big amount of zinc present (about 3 percent of US RDA), which is a body-protecting chemical that helps slow down the (old/allowing to get old/getting older) process. So besides exercise, sex (without condom) gives you a healthy dose of something good.

4. Oral sex can lower your blood pressure

A recent study hints that swallowing the baby juice on a regular basis can lower your blood pressure. Women who swallow their male mate's sperm during oral sex often have a much lower risk of getting (serious problem during pregnancy) -- a difficulty during pregnancy that results in super-high blood pressure. So semen is helpful in making and birthing a baby.

5. It lowers the risk of (male reproductive gland) cancer (when expelled)

So this last one's not so much a health benefit of semen, but rather the act of semen is released. The Journal of the American Medical Association reported that "high ejaculation frequency was related to decreased risk of total (male reproductive gland) cancer." This means that whether you do it alone or with a friend, if you're shouting out regularly, you're lowering your chances of getting (male reproductive gland) cancer later in life. Suddenly the term "release your demons" takes on new meaning.

6. It could be the next all-natural (something that puts out a fire)

You read that right. Research that's being managed and did/done at the Polytechnic University of Turin hints that the DNA in semen could be used to create flame-retardant materials. Right now, they're looking specifically at DNA from herring sperm cells and finding that it converts to a "ceramic-like material when exposed to extreme heat."

The science behind it is a little intense, but simply put, the parts/pieces found in the DNA could be a (good for the planet) way to protect fabric from flame. While this sounds awesome, I wouldn't go attempting the human (something that puts out a fire) just yet.

What Your Face Says About Your Vagina

What Your Face Says About Your Vagina – It’ s always been said that you can tell a man ’ s joystick size by the size of his feet , but did you know that you can actually get an approximate idea about the size and shape of a woman’ s vagina based on her facial features?

IT ’ S TRUE I TELL YOU! Believe it or not , Taoist Matchmakers in China were known for pairing couples together based on how well their genitals fit together , and they used the facial features of each person to make that determination . Pretty cool huh ?
Yes , a man ’ s joystick size can be determined from examining his facial features as well, but this post will focus on the lovely vagina! Each feature on the face correlates to a different characteristic of the vagina , and you may be surprised to find out what the eyes , lips, nose and cheek bones of a woman reveal! It is important for the joystick to fit perfectly within the vagina for maximum comfort and pleasure, so take a look at these clues. According to compassionatedragon.com In Taoist matchmaking tradition : If a woman has a small mouth and short fingers she will have a small, short Vagina.
If she has big , thick lips , her Vagina is will be wide and thick .
If she has deep set eyes her Vagina will be deep.
A woman with ‘ skinny ’ eyelids will have a deep Vagina.
A woman with thick fleshy eyelids will have a short Vagina.
A Woman with bulging eyes , will have a very short Vagina ( women with short vaginas should avoid men with large / long joysticks to avoid damage to the cervix ).
A woman who is nearsighted will have a deep Vagina. The more near sighted she is the deeper the Vagina.
A woman with big watery eyes, will have a big watery Vagina. Again, the bigger the eyes , the bigger the Vagina. ( Short joysticks are not for you boo !)
A woman with a wide mouth and thin lips will have a narrow and deep Vagina.
Puckered, protruding lips or protruding bone structure indicate an elastic Vagina. It could be big or small, but it will be very wet, warm , and soft. It also vibrates and trembles and is often referred to as a ‘ talking Vagina. ’
A woman who is tough and emotionless will have a hard , dry Vagina.
A woman with narrow cheeks and jaws will have a small , crooked Vagina. If it is only slightly curved this is not a problem .
However , if the curve is significant, she will need a long narrow joystick.
If a woman has a narrow forehead and flat nose , she will have a short , wide vagina.
if she has protruding cheek bones , she will have a very deep Vagina and a strong s*xual desire.
There are factors that can ceate variations of these qualities , but these features allude to natural tendencies when it comes to the qualities of a woman ’s vagina .
Test these theories out on your partner for fun and see if you can guess the shape , depth and texture of her vagina by examining her facial features ! It will be a fun way to deepen your fantasies about what’ s between her legs.

Big lips: The woman with large lips or a protruding mouth likely has an outie vagina . Her Kitty-Cat lips will be surrounding by the soft pink inner labia hanging out. Other names for this type of vagina are Beef Curtains, Meat Hooks, Walnut, Bubble Gum – you get the idea.

Small lips/small mouth: These women will have a small, innie vagina . The type of vagina you imagine is part of a porn star. Does this make her vagina better ? If you have a really big d*ck, you won’t be able to fit it all in. This chick will jump when you enter her and hold you back from properly f**king.

Wide mouth: If you see a woman with a wide mouth, when she smiles you can see almost all of her teeth she probably has a vagina the size of the Grand Canyon. This type of woman will be hard to please, you might feel like you rooster is lost in a black hole. If you aren’t sporting a d*ck like Ron Jeremy might want to just forget about satisfying sex with this woman!

Why You Should Not Sleep With Your Phone

Why You Should Not Sleep With Your Phone – phone safety is an important issue in today’s world. Everyone knows that they’re dangerous. But exactly how dangerous? We don’t know yet, but they are dangerous.

It is a common habit today that when we sleep we place our mobile phone under our pillow. Experts are saying it is not safe to sleep with your phone under your pillow. The reasons are not far-fetched. Here are what experts are saying.

Study shows that sleeping next to your mobile phones are extremely dangerous due to its harmful radiation. This is the primary cause of Brain Cancer

Do you know that most cell phones have about 884 MHz wireless signals when it is on? This simply means that your phone is constantly emitting radiation all the time when you on it? So what do you think about it? Studies have shown that if you keep your cell phone close to you for a period of very long time, it will cause headache, muscle pain, or cancer if it is serious. It is not a guaranteed that you will get these illnesses if you do that. However, it greatly increases the probability of getting it. The “under the pillow” angle of cell phone radiation is just a subset of a larger discussion on the topic of cell phone radiation in general.

Though there is some evidence to support harmful effects of cell phone use on the brain, the jury is out on brain cancer or brain tumors and cell phone use. Studies have not shown a consistent link between cell phone proximity and cancer, however there has been some suggestion of a link between cell phones and brain and central nervous system tumors.

Under your pillow is probably not the best place to keep your cell phone while you are sleeping. Get a cheap digital alarm clock at the dollar store and put it on your nightstand.

Children are especially vulnerable to radiation, the report recommends that parents not allow their children under the age of 10 to use mobile phones except in emergencies, or to sleep with cellular phones under their pillows. It recommends using corded land lines whenever possible, and using cellular phones mostly as answering machines, turning them on only to check messages and return calls. Use of cell phones inside buildings or in cars increases cancer risk, as it increases the radiation a phone must emit to function. Use of text messages and non-wireless headsets can reduce cancer risk. The report also advises against carrying cell phones against the body, even in pockets.

*Ways to Reduce Cell Phone Radiation.

*Using speaker instead of talking directly into the handset.

*Text instead of talking. *Use headphones or Bluetooth connectors.

*If you are using your phone at night for its clock or alarm features, consider putting it in “airplane mode” which *suspends the phone’s transmission functions.

*Keep it a several feet away while you sleep.

14 Reasons Your Vagina May Be Smelly

Every woman has a smell to her vagina; however when it becomes really offensive, it may be a sign that something is not right down below.

Here are some of the things that may be causing your vagina odour;

1. Allergy to condoms
Some women are allergic to certain materials used in making condoms, this can trigger vaginal bacteria and cause odour.

2. Douching and Excessive cleaning
Douching can mess with the pH levels of the vagina and even cause a large amount of bacteria to grow. According to experts; you do not need anything inside your vagina to clean it: no douche, no essential oils, and no soap. The vagina can clean itself.

3. Sweat
The skin around your vagina is prone to  sweating. Sweat when combined with vaginal discharge can give off offensive odour.  If you are very active physically especially if you exercise a lot, sweat can be accumulating down there, and this can give your vagina smell too.

4. Leftover tampon
For women who use tampons, be sure there are no fibers left behind when removing the tampon as this can also cause vaginal odor.

5. Wearing underwear at night
Night time is a good time to let the vagina get some air, wearing tight panties to sleep can cause you to sweat and trigger odor. Also avoid wearing tight clothing during the day.

6. Laundry detergent
Scented detergent can cause your vagina to be irritated, this in turn can cause odor. If possible wash your underwear with unscented detergent to avoid irritation.

7. Excess pubic hair
Trim or shave away your pubic hair to avoid odor from being trapped there and to allow air on the skin around your vagina.

8. Synthetic materials
Some material do not allow air to flow through and this may cause sweat and in turn odor. When choosing panties it is better to go for non synthetic materials.

Twin Babies Don’t Realize They Have Been Born – This Footage Is So Precious!

Twins share a fantastic bond. Whether you trust it or not, I for one feel that is valid. Call it ESP or whatever you need, a bond will normally shape between two individuals who have fraternized. I’m not a twin, but rather I have dear companions that I grew up with, and I certainly feel an association with them that I don’t feel with others.

In the event that despite everything you are not persuaded that twins can share an extraordinary association, then this video is evidence. In it, an infant attendant, Sonia Rochel, tenderly grasps and touches two infant twin children. She then gives them a shower utilizing an extraordinary procedure called the Thalassa Baby Bath.

This method gives an infant warmth and comfort and is connected at the season of birth. Sonia has spent almost her whole life working with infants, and if there’s one thing she’s took in, it’s that tolerance and perseverance are critical when tending to babies.

“So I began watching babies truly well … I’ve listened to them a ton since I understood that an infant lets us know a ton of things … yet most us aren’t accustomed to listening to that.”

Simply observe how the infants respond to Sonia’s shower. They have an inclination that they are still in the wellbeing and solace of their mom’s womb. It’s nearly as though they don’t understand they have been conceived yet!

If it’s not too much trouble SHARE this valuable footage with everybody you know.

6 Signs You Could Be Having A Heart Attack - A Month Before It Actually Happens

In America, the leading cause of death is heart attacks. 25% of deaths in the country are due to heart attacks, outranking cancer as the number one killer. The three major causes of heart attacks are high blood pressure, high cholesterol, and smoking.
According to the Center For Disease Control and Prevention (CDC), there are 5 conditions that will add to your risk of heart attack. Those are diabetes, overweight and obesity, poor diet, physical inactivity, and excessive alcohol use.
Approximately half of all heart attacks happen outside of a hospital, and early detection is key in survival. According to a study done by the CDC in 2005, 92% of respondents recognized chest discomfort as a symptom of a heart attack. Only 27% were aware of all major symptoms and knew to call 9-1-1 when someone was having a heart attack.
Symptoms Of A Heart Attack
Here are the symptoms you need to be aware of when it comes to recognizing heart attacks. These could let you know if you are at risk, even a month before it happens.

Chest Discomfort
This is the most common of symptoms and it comes in various different forms. Some people feel a pressure in their chest, while others feel burning or pinching. These feelings can occur during physical activity or while you’re at rest. The best thing to do is to contact a doctor right away if you feel any strange sensations in your chest.
It is important to note that you could be having a heart attack without feeling discomfort in your chest, as is common in women.

Feeling Tired
A sudden feeling of fatigue for no reason could be a sign that a heart attack is incoming. The heart has to work harder as arteries begin to close, and can make simple tasks feel exhausting. This can result sleeping longer hours at night or feeling like you need to take multiple naps during the day.

Long Lasting Cold Symptoms
Having cold symptoms that won’t seem to go away could be a sign of heart failure. As the heart struggles with supplying the body with blood, blood can leak back into the lungs. Pay attention to white or pink mucus with your cough which could be a byproduct of blood leakage.

Swelling
As the heart struggles to pump the body with blood, veins can begin to swell causing a bloating effect. The main points of swelling are the feet, ankles, and legs because they are the farthest from the heart. It is also possible to observe peripheral cyanosis, which is a blue tinge seen in the lips or extremities.

Dizziness
As blood circulation is restricted with a weakened heart, the brain may not be receiving the amount of oxygen it needs. You may feel constantly dizzy or light headed, and this is a major point of concern and you should seek medical attention immediately.

Shortness Of Breath
Another major sign of an impending heart attack is shortness of breath. The heart and lungs work in unison, so as the heart begins to work poorly, the lungs don’t get the amount of oxygen that they need. This causes difficulty breathing and needs to be treated immediately.
These symptoms may occur up to a month in advance so it is important to be aware of them at all times. If you feel any or a combination of these symptoms please seek medical attention quickly. Take charge of your health and protect yourself as best as you can.

10 Amazing Things You Will Experience When You Sleep Naked

It’s certainly no news to any of us that we spend a third of our lives sleeping-and there is plenty of information out there to tell us how, when and why to sleep. Google “sleep” and immediately you can choose from 825,000,000 sites that will inform, amuse and yes, titillate you.

Most of us don’t need to be educated. For lucky ones, it just comes naturally. We go to bed, fall asleep, wake up and do the same thing over and over again. We need and love sleep, so it never gets boring. But what if we shook it up just a little and decided to sleep naked?

In a recent survey, less than 12% of Americans admitted to sleeping in the buff. Surprisingly, it’s not hot blooded Italians or the romantic French that spend the most sack time in the nude, it’s the Brits with over a third of them shunning pjs each night.

I decided to do my own little experiment in the interest of journalistic integrity. Yes.I was going to sleep ‘nakid’. Here are some of my most interesting findings:

1. I felt free.
For once, I was not held hostage by my night clothes. There were no nightgowns slowly pinning my arms to my side with each sleeping adjustment I made. No buttons gaping wide (I might as well have been sleeping naked before). Nothing was wedged up into places that shall remain nameless.

2. I felt sexy.
Let’s face it. Sleeping naked feels just a bit naughty. The approximately 22 meters of skin and its nerve endings respond positively to the unfamiliar and pleasing contact with sheets, blankets and nearby humans. Plus, my nakedness was sending a message to my brain saying, “Hey this woman’s got it going on – she is confident enough to let it all hang out” (or in my case, down). What’s sexier than a confident woman,regardless of age or size?

3. My mind follows my body into bed.

As if it were thinking “Clearly this woman is ready for sleep or canoodling. She’s not going to read or study or watch TV.”  My nakedness informs my brain that the time for absorbing thought activity is over.

4.There is a distinguishable delineation between sleeping naked time and lazy-change-into-jammies-after-work time.
Yes,yes. We all need a moment to switch gears and relax. But for me,pyjamas meant sitcoms and snacking-every night. Life goes by fast enough as it is – why waste it? And really,it’s not so good for my own, ahem, bottom line.

5. My sleep was more refreshing
My body temperature was closer to the ideal for optimum sleep. Bonus: Research tells me while sleeping naked, my body was producing melatonin and growth hormones both great for keeping me young looking.

6. My hair was less a bird’s nest the next morning
Because I slept deeper and with less tossing and turning, my tresses didn’t receive the usual scrubbing against the pillows.

7. My hubby snored less
Or maybe because I was having such lovely sleeps, I didn’t hear him.

8. My bed was easier to make.
Just a quick snap and smoothing and those un-rumpled from nights of tossing and turning covers were straight and neat.

9. I woke  up in a better mood
Pennsylvania University studies show that  significant increases in irritability, anger and sadness come with loss of quality sleep.

10. Surprisingly, I felt empowered.
And strong. As if I were saying. Here I am. I accept and yes, celebrate my body just as it is today.This is a body that has powered me through every second of my live – why wouldn’t I love it? That’s a message I don’t send myself very often, and it’s certainly one all women need to believe.

Sleeping naked carries with it many additional benefits. Better skin, better relationships and even loss of body fat were among those listed. With all there is to gain, shucking night clothes may be one of the best things we ever do for ourselves. And one of the easiest.

This Is What Depression Feels Like – In The Words of Sufferers

Depression is a really difficult condition to understand, which can make it hard for us to offer meaningful support if we have a friend or relative who’s facing it. Depression isn’t the same for everyone, so there’s no ‘one size fits all’ explanation. In order to help you better understand, I’ve explored some of the common themes and feelings experienced by people struggling with depression so that we can all be a better friend to people who are depressed.

1. Sometimes, you feel nothing at all

People who are struggling with depression will often talk about a complete lack of emotion and feeling:

“Nothing, that was what I felt. All day, every day, NOTHING.”

After a while they might even forget what it feels like to feel, leaving them unable to know how to respond to things that happen each day:

“I didn’t have the energy, empathy or motivation to feel happy for my friends. I vividly recall a friend telling me she’d got engaged and I felt nothing. I think I said ‘congratulations’ but in a dull, emotionless way that led her to believe I didn’t care. And I didn’t. But that wasn’t me talking, it was my depression. I really hurt her but I didn’t intend to, I’d just lost the ability to care for and be happy for her. You can see me in all of her wedding photos. The unsmiling bridesmaid. I wanted so much to be able to smile and feel happy for her but I just couldn’t remember how.” 


2. Nothing feels real
Often, people who are struggling with depression will talk about their life as if they are living in a kind of dream (or nightmare) state where everything feels somewhat meaningless and surreal:

“When you’ve been devoid of feeling for a while, things take on a different meaning – well a lack of meaning really. Until you’ve lost all feeling, you don’t realise how important a part of the fabric of day to day life our thoughts, feelings and emotions are. I felt like I was kind of sleepwalking. Awake enough to interact with those around me, but never feeling fully present or real.”

Many people use analogies like being stuck under water or down a well to explain the feeling of distance from the rest of the world.

“Every minute of every day was lived as if I was almost at the point of drowning. The point after you’ve stopped struggling and you’re just lying there, watching the rest of the world as your lungs fill with water and the water envelopes you and you think ‘I don’t belong here anymore.’”


3. You can feel like an observer in your own life
It’s common for people to talk about feeling absent from their own lives. Depression can make you feel like an outsider looking in rather than an active participant:

“It was like watching a TV show of my life. I didn’t necessarily like all of the episodes but I felt incapable of changing them – like some producer had made the decisions, not me. It all just washed over me as I watched on.” 


4. The future can feel inconceivable
Both the short and the long term future can feel hard to grasp. This doesn’t necessarily mean feeling suicidal or not wanting to live, but rather just not being able to imagine it.

“My Dad was talking to me about college choices and I just found myself thinking ‘college? is that even possible?’ – not in an ‘I’m stupid’ kinda way, more in a ‘that’s a thing people do, I’m not really ‘people’ I’m just this blob of…nothing…. how could college be for me?”

“My friend suggested that as I was managing a bit better now, perhaps we could get coffee next week. I said no. Not because I don’t like coffee, or didn’t want to be with my friend, but just because I couldn’t get my head around the idea of this afternoon, let alone next week”


5. Just occasionally, you have happy moments when it’s all okay
People who struggle with depression sometimes have minutes, hours, or days when things feel real again and they can see a glimpse of what it feels like not to be depressed.

“Every now and then the clouds would clear, and it was like I was alive again. It never lasted long. At first I would just feel so low knowing it would pass, but after a time I learned to grab these moments of respite and do all my living whilst they were with me.”


6. But you feel guilty if you feel okay
There’s a common misconception that if someone is depressed, they never feel okay and never smile. This can leave sufferers feeling confused and guilty during respite periods:

“I was signed off work for depression, but here I was walking through the park enjoying the sunshine and the bird song. I felt like a total shirker as I thought of my colleagues back at the office picking up my workload. The day before I had not left my bed and, as it turned out, that was also true of the day after too, but right then I felt okay – and I felt guilty for feeling okay.”


7. And sometimes you put on a brave face and everyone thinks it’s okay

It can be pretty easy to fool everyone if you want to:

“Before I leave the house, I check I’ve got my wallet, my keys, and my fake smile. If I’ve got those three things, I’m set.”

“After a while, you teach yourself how to act normal. It stops people getting upset and worried. It means that all day, every day is a lie and it’s kind of tiring but it does stop people from worrying so much.”


8. People want you to be fine, so they believe you if you try to fool them

We can all be guilty of not looking past the ‘happy mask’:

“When people say ‘how are you?’ they never mean it. The thing is just to say ‘I’m fine’ and plaster on a fake smile. Hardly anyone sees past it.”


9. It really helps when people reach out, but you don’t know how to thank them
When we’re struggling with depression, sometimes we need the friend who sees past the happy mask more than we need air. But we don’t know how to tell them “thank you” or to acknowledge the fact that we need them. We may even ignore them. But it doesn’t mean we’re not grateful:

“I had the most amazing friend. She stuck by me. Every day she would text or email. Every day I would ignore her but she continued. Just little messages that let me know in her kooky way that she cared. No one else persisted like she did. The rest all took my lack of response as a sign to stop. She, somehow, realised that I needed those messages. They were a lifeline, and the fact that they came without the expectation of a response made them all the more precious.”


10. It affects your friendships deeply–for better and worse

Depression is a tough illness to face. Many people who suffer from it will lose friends along the way. However, sometimes it’s also a time when someone really special steps forward, and we develop a lifelong friendship with them:

“It’s hard to be friends with someone who’s depressed. I get that. Most of my friends kind of drifted away.”

“Before I was depressed I had so many friends. Afterwards, I had just one true friend. But one true friend is worth more than a thousand friends who drop away when things get hard.”  

I hope this helps you understand – or explain – this difficult illness just a little better. You’re a good friend for caring enough to read this far. Good luck.

These quotes all come from people who are currently suffering from or have recovered from depression and who have shared their experiences with Dr Pooky Knightsmith. All people quoted have given their permission for their words to be shared anonymously.

5 Easy Ways To Stay Healthy And Fit

Getting into the habit of eating well and working out consistently is hard enough. Staying healthy and fit is even harder. Until you get into a good rhythm and form healthy habits, it can be challenging to figure out how to stay at your physical best without obsessing over it.

Here are five easy habits you can start forming today to help you stay healthy and fit for the long-term.
 

1. Buy fewer processed foods at the grocery store
All the foods we eat are processed in some way, but foods that undergo chemical processing, which means they are made from ingredients that aren’t real, thus making them high in sugar and low in the nutrients we actually need to fuel our bodies and keep us healthy, should be avoided.

As a general rule, try to limit the number of prepackaged, nonperishable food items you have in your grocery cart at checkout, foods such as chips, granola bars and frozen meals. Purchasing perishable items, such as yogurt, bread and fresh produce, is a sign that what you’re buying more closely resembles foods your body can easily digest and use for fuel.
 

2. Make exercise part of your everyday life
Just because you don’t live at the gym or own your own fitness gear doesn’t mean you can’t stay fit. Sometimes it’s the small actions we add into our daily lives amidst other activities that make all the difference.

Find creative ways to stay active no matter how busy your schedule is. There might be days that you really don’t have time to head to the gym, even when you want to. You can do squats and stretch while you’re on the phone. Invest in a standing desk or put together a makeshift version if you sit a lot during the day. Walk instead of drive, if it’s practical. Ask a client or co-worker if he or she would rather talk and walk instead of sitting down for coffee.
 

3. Eat more than three times a day
We’re used to eating three large meals a day because that’s what our ancestors did when they first came to the New World. You probably base when you eat off of your school or work schedule: a decent breakfast in the morning, a light lunch in the middle of the day and a hearty dinner after a long, nine-to-five workday. When you do get hungry in-between, you’ll usually either grab a vending machine snack or wait until your next meal, which can lead to unintentional overeating.

Eating smaller meals more often—yes, that means snacking—can help you be more mindful of how much you’re eating, and when. The best way to manage eating smaller meals more frequently is to learn to eat when you’re hungry, stop eating when you’re full and refrain from eating out of boredom or stress. You can pack healthy snacks for yourself during the day, which we’ll talk more about next.
 

4. Prepare snacks in advance
Sometimes we end up eating too much junk food just because it’s easy to grab and munch. When you’re crunched for time or trying to multi-task, putting in the effort to slice an apple and find the almond butter in the back of the refrigerator isn’t going to make the top spot on your priority list. You’ll reach for the bag of potato chips instead—no preparation required.

These don’t have to be complicated snacks. It can be something as simple as sticking a bag of popcorn in the microwave and pouring it into a plastic bag or making your own kale chips the night before to carry with you. If you buy fresh fruits and vegetables at the grocery store, cut them up and store them in the fridge right away for easy access the next time you’re home and hungry for a snack.
 

5. Write down a detailed description of what being healthy means for you personally
The biggest mistake we make when we decide to start living healthier is using someone else’s parameters to shape our new lifestyle. One person’s fitness routine and dietary habits are not a standard you are required to follow. The key to staying healthy and fit is figuring out your own definition of health, and deciding how you’re going to stick to it.

You might define being healthy as getting six to eight hours of sleep every night, working out for 30 minutes three times a week and eating all five food groups every day. If that’s what you can manage what’s going to work with your schedule, there is no right or wrong. Write down how you plan to modify your lifestyle and let that description shape your actions.
 

Conclusion
The path to healthy living doesn’t involve sudden, drastic changes. Adopting a healthier lifestyle involves looking at where you’re at, picturing where you want to be and figuring out how you can incorporate gradual, subtle modifications to your normal routine.

By taking it one short, simple step at a time, you’ll be on your way to a happier, healthier, more fulfilling life in no time.

5 Unexpected Benefits Of Eating A Large Breakfast

We all lead busy lives. Many of us skip breakfast in favor of getting some extra sleep or getting to the office a few minutes early. By doing so, you actually sabotage your body in a variety of ways. Skipping breakfast can lead to a variety of problems involving your weight and health, as well as your ability to focus throughout the day. Foregoing a healthy meal at the beginning of your day also negatively affects your overall mood, which can lead to undue stress and under-performance at your job and in other aspects of life.

Knowing the following, it will be hard to deny that breakfast is an essential meal that should never be skipped. Here are some benefits you’ll receive from a good breakfast.
 

1. You will boost metabolism
When you’re awake, you probably rarely go 8 hours without eating. Of course, when you’re asleep, you go that entire time without eating anything at all (except spiders, according to that urban legend). During this time, your body’s metabolism slows down, only to kick back up when you awaken in the morning. You want to take advantage of this moment by eating a healthy breakfast that your body will be able to process naturally. Doing so will regulate your metabolism, and keep your body mass index steady.
 

2. You will stabilize your weight
Of course, with a steady BMI, your weight will also stay relatively balanced. Eating a healthy breakfast is actually a strategy to help you lose weight, as well. Because you won’t be absolutely starving come lunch time, you’ll be less likely to overeat and indulge in extra sweets and junk food. Foregoing a set breakfast will also cause you to crave snacks throughout the day. If sugary donuts are the only food available, you’ll be tempted to indulge in a less-than-healthy treat more often.
 

3. You will maintain a healthy diet
There are definitely some breakfast foods that aren’t exactly healthy, so if you decide to start eating breakfast on a daily basis, make sure you’re still making nutritious choices. When I think of a healthy breakfast, I think of cereal (with milk, of course), eggs, and fruit. All of these foods have a variety of healthy vitamins and minerals within them that will help keep you energized throughout the day. One word of advice: if you choose to eat a quick bowl of cereal for breakfast, skip the Cocoa Puffs and Lucky Charms. You might as well eat an entire box of donuts instead.
 

4. You will be more alert, with improved concentration
When we were kids, our teachers always advised us to eat a healthy breakfast the day of a big test. They knew it would help us stay focused throughout the time we’d be sitting at our desks. Food is what energizes the body, so it makes sense that our brains will be more alert and functioning if we’re fueled up. As mentioned before, you probably go the longest without eating during the time you’re asleep. When you wake up, you’ll need to eat to stabilize your blood sugar. Neglecting to do so will result in lethargy and drowsiness. The vitamins, minerals, and fatty acids found in healthy breakfast foods have also been shown to improve brain functioning. Don’t skip out on a morning meal if you want to get a head start on all the work you have to do throughout your day.
 

5. You will increase your mood
We’ve all heard the Snickers slogan: “You’re not you when you’re hungry.” It’s true. All of the other health benefits of eating breakfast on a daily basis add up to an increase in a person’s overall well-being. Maintaining a preferred weight will certainly make it easier to go about your day. Since you’re not starving by 10:00 AM, you’ll be able to get work done quickly and efficiently. And, like those Snickers commercials insinuate, people in general are much less irritable when they have a belly full of healthy food. It might be tough at first, but start waking up ten minutes earlier, and start your day off right. Your body, and your colleagues, will appreciate it.

8 Surprisingly Unhealthy Drinks You Should Avoid

When it comes to grabbing something quick that can quench your thirst in the most satisfying way possible, plain old water sometimes just doesn’t cut it. And if you consider yourself to be a relatively health-conscious individual, you’re likely not the type of person who regularly grabs a sugar-filled bottle of juice or an aspartame-ridden can of diet soda.

You already know that stuff’s bad for you. And besides, there are lots of other healthy beverage alternatives out there that taste great too. Or are there?

There certainly are a lot of choices out there, but you can’t always believe what advertisers say these days to get you drink their products. Phrases that suggest health benefits like “all natural” and “low-calorie” don’t exactly mean what you think it means, which is why it’s up to you to educate yourself about proper nutrition and read more of what’s included on product packaging labels.

Here are eight popular types of beverages most people think to be pretty okay or even healthy, but they might be surprised to discover that they’re actually much better off by ditching most of these entirely and replacing them with other beverages or foods that do a better job at keeping hydrated and offering nutritional value.

1. Almond Milk
Almond milk has quickly become everyone’s favorite alternative to cow’s milk. It’s affordable, it tastes good, it goes great with smoothies, and it’s an ideal choice for those who are sensitive to dairy. Derived from almonds, some fans of the drink are led to believe that they offer all or most of the nutritional benefits of the actual nut itself.

As it turns out, almond milk is only made up of about two percent of real almonds, therefore lacking most of the healthy fat, protein, vitamins, and minerals you get from eating the nuts in their solid form. As if that weren’t depressing enough, some types of almond milk have added sugar to sweeten them up, burdening you with more unnecessary and empty calories.

You’re better off drinking a cold glass of water and snacking on a handful of raw almonds. Even for an extra 160 calories or so, at least you’ll be satiated and get the full nutritional benefit of what almonds have to offer.

2. Zero-calorie Drinks
Anyone who used to be a fan of soda of juice is usually a fan of zero-calorie drinks and drink mixes. You know, they’re either those little packets of powder you add to your water to make them taste like juice, or they’re already flavored and sold in cans or bottles at the grocery store.

Obviously, the “zero-calorie” component makes it an attractive choice in comparison to full-calorie drinks. People think they can drink as much of this stuff as they want and never gain a pound.

Shockingly enough though, your body is smarter than that. When it senses something sweet being consumed, it anticipates calories. Since these super sweet drink mixes don’t have any calories, your body gets confused, and then ramps up your hunger hormones so you start to crave high-calorie foods like chips, crackers, cookies, and anything else you can quickly shove into your mouth.

Try squeezing some lemon or lime into some sparkling water for a change. It may not be as sweet as you like, but at least it won’t lead to terrible cravings later on.

3. Energy Drinks
Everyone knows at least one person who can’t get through his day without a Red Bull, Rockstar, or Monster Energy drink. He swears it gives him the kick they need to stay alert and get through all the crazy things he needs to do, especially if he’s been running low on sleep lately. It’s a sugar and caffeine addict’s dream beverage.

You might get a nice short-term burst of energy from one of these drinks, but you’ll probably crash later on — if not from the caffeine, then certainly from all that sugar. Just like other caffeinated and sugar-filled beverages, energy drinks can be highly addictive, sometimes causing you to suffer nasty side effects like the jitters, increased anxiety, and more headaches or migraines.

Try a protein-packed smoothie mixed with a healthy carbohydrate (like whole fruit) instead of reaching for another Red Bull. A lack of protein is a pretty common cause of fatigue, and lucky for you, it’s an easy fix.

4. Sports Drinks
Gym rats, endurance runners, and people who do a lot of physically demanding work often rely on drinks like Gatorade and Powerade. For a while now, they’ve been successfully positioned in the market as the best drinks for rehydrating and replenishing electrolytes.

The bad news about these types of drinks is that most of them contain high-fructose corn syrup, too much sodium, and almost just as much sugar as soda. Similar to energy drinks, sports drinks can also cause you to experience a short burst of great performance followed by a plummeting crash.

Unless you’re spending all day trekking through a hot dessert on foot, you don’t need this type of drink. The trick is to hydrate (with plain water) and feed yourself enough healthy carbs and protein before you work out. Adding a very small amount of unprocessed sea salt to your water as you sip on it through your workout can be a helpful option too, but not totally necessary unless you’re working out for a prolonged period.

5. Coffee Drinks
Alright, so most people probably know on some level that their favorite Starbucks drink isn’t all that healthy. For some reason, though, tons of people are still convinced it’s a good idea to use all the calories that come packed into their lattes, cappuccinos, and macchiatos to replace real food for breakfast.

You may be getting an 800-calorie burst of sweet, frothy energy, but the quality of those calories earn you an F in terms of nutrition. All that saturated fat from cream-based ingredients plus sugar-loaded syrups and flavoring leave you with empty calories devoid of any significant nutritional value, plus the tendency to cause you to crash and feel sluggish later on.

If you absolutely can’t give up coffee, try switching to drinking it black and limiting how much you consume. Get your calories from real food that includes protein, complex carbs, and ideally fiber too. An example would be a piece of whole wheat toast with peanut butter, plus an apple.

6. Freshly Squeezed Fruit Juice

What could be so bad about freshly squeezed fruit juice? The general assumption is that it’s healthier than the stuff you buy preprocessed in cartons, jugs, bottles, and cans. Juicing your own fruits (and even veggies) means you get the fresh stuff without all the added sugar, preservatives, and other nasty junk that often gets mixed into the store-bought stuff.

There’s just one big problem with juicing, though. You miss out on fiber, which keeps you fuller longer and prevents that blood sugar spike you experience from eating stuff that’s far too sweet. Sure, you get most of the vitamins and minerals from using fresh ingredients, but you basically just end up consuming pure sugar, which really needs to be balanced with fiber.

You have two options to fix this: either start consuming your fruits and veggies whole, or switch from juicing to making smoothies. Just drop the full fruit or veggie into a blender with some other ingredients, water, and ice, and you’ll still get the benefit of the whole thing in liquid form.

7. Vitamin Water
The appeal behind certain brands of vitamin-infused beverages is pretty self-explanatory. If it has vitamins, it’s got to be healthier than pretty much any other drink, right? That’s exactly what the companies that produce and sell them want you to think.

It’s true that vitamin beverages have vitamins added to them, but don’t think for a second that it makes up for all the other junk you can find added to them too. For example, one bottle of Vitaminwater contains a whopping 33 grams of sugar. That’s even more than what you get from the average can of soda.

If you really want vitamins, try asking your doctor for an appropriate supplement. Or better yet, eat a balanced diet of real and healthy foods, and drink lots of water. You can’t a better mix of nutrients from anywhere else other than a variety of fresh plant-based foods and lean sources of protein.

8. Coconut Water
There’s a big trend in the health and fitness world concerning coconut water these days. To be specific, health fanatics and super athletes believe it to be the Holy Grail of hydration and a natural, low-calorie alternative to sports drinks for being so high in potassium.

This is one drink that there’s been a lot of debate over lately. The health benefits that coconut water has to provide are actually hugely exaggerated, and chugging a bottle of the stuff while you workout or after you’re done isn’t any better than eating something with sodium or potassium before you work out, like a banana, in addition to drinking plenty of water.

Some athletes swear by it, though. So if you love coconut water and you think it helps, you can keep drinking it — just don’t entirely depend on it in place of real food and plain water, and make sure you choose a brand that doesn’t add any sweeteners or use a concentrate instead of the fresh stuff.

Surprised by some of the items on this list? You’re not the only one.

It’s a good idea to avoid most of these beverages and switch to some of the suggested healthier substitutes instead, but that doesn’t mean you can’t indulge once in a while. Anything is fine in moderation, and self-deprivation is never part of a healthy lifestyle, so if you can’t completely give up your Starbucks lattes or freshly squeezed orange juice, consider treating yourself once or twice a week.

10 Fruits You Should Eat to Manage Diabetes

Diabetes is a serious, chronic condition and the problem is getting worse. Thus, learning ways to manage this condition from day to day is also very important. Listed below are ten fruits that are low on the glycemic index and can help to stabilize the blood sugars, as well as giving the body the vitamins, minerals and dietary fiber it needs to stay healthy.

1. Apples

Apples are a great choice for diabetics because they are loaded with dietary fiber and pectin, a compound which breaks down slowly in the body and helps reduce the insulin requirements of diabetics.

2. Cherries

Cherries have an extremely low glycemic index rating of 22, so they will not spike up the blood sugar. They will, however, provide antioxidants like beta-carotene, as well as vitamins and minerals. They also contain anthocyanins, compounds which have been shown to help lower blood sugar levels.

3. Black Plums

This is another fruit which can actually help to control the blood sugar. Like cherries, black plums are a rich source of anthocyanins, but they also contain tannins and ellagic acid, both of which have proven beneficial for diabetes treatment.

4. Guava

Guava is another diabetic-friendly fruit; it contains high concentrations of lycopene and dietary fiber, which are also helpful for maintaining healthy blood sugar levels. It is also a good source of Vitamin C and potassium.

5. Grapefruit

Grapefruit is one of the fruits recommended specifically for diabetics by the ADA: it has a very low glycemic index of 25 and is high in dietary fiber. It also contains naringenin, a compound which can help lower the body’s insulin resistance and can also help achieve a healthy weight.

6. Avocado

High in dietary fiber and monounsaturated fats, avocadoes can also help stabilize blood sugar levels. Diabetics, since they are at an increased risk for heart disease, should have a diet rich in these good fats, since it can lower the risk of cardiac disease.

7. Strawberries

These berries are low on the glycemic index (at 44) and are high in fiber; their antioxidant properties can also help lower the risk for heart disease, which is also critical in the day to day management of diabetes.

8. Oranges

Oranges rank from between 31 to 50 on the glycemic index, which means that they will not spike up the blood sugars and their high fiber content will keep these blood sugar levels on an even keel. They are also good for weight loss, another important part of diabetes management.

9. Pears

Pears are vitamin- and fiber-rich, so can help to stabilize blood sugars and only have a glycemic index of 38. They have also been shown to help lower the body’s insulin resistance.

10. Kiwi

Kiwi has also been shown to support healthy blood sugar levels, probably due to the fact that it is high in fiber, potassium and the anti-oxidant beta-carotene. It’s glycemic index ranges from 47 to 58.

These are all fruits which will help with the day-to-day management of diabetes and make for a more stable blood sugar level and overall better diabetic control.

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7 Healthy Reasons Not To Put Your Partner On A Pedestal

1. Your partner is a human not a god.

No matter how great you think you’re partner may be, they will make mistakes. They will fall off the pedestal you put them on and while they may get back on their own two feet, they want to remain on the ground with you, on your level.

2. Your partner will collapse attempting to maintain your idea of perfection.

Admiration is flattering, but when it becomes expectations your partner feels they have to live up to, it turns to pressure they can’t withstand. The amount of times you tell your partner they are perfect is the amount of times they feel they have to prove you right. No one is perfect. Make your partner feel special, make them feel like they are enough, but don’t make them feel pressured to constantly be more.

3. You will unintentionally stunt their growth.

It is wonderful to have someone who motivates you to be better, but when you put your partner on a pedestal you’re sending the message that they are the best they can ever be. It is sometimes easier to improve and work your way up than it is to maintain being the best.

4. You’re creating an idea of the person you think they are.

And they will try to become this idea of who you want them to be. What you fail to realize is that the idea you have of them doesn’t always match reality, and this leads to your partner trying to be someone they’re not. They’re trying to be the way you see them, and not the way they actually are.

5. You may be provoking insecurity.

It’s hard to see ourselves the way others see us, and if you see your partner as pure perfection, they might start to think about how they are flawed. A complete contradiction? Yes, but if the pedestal you’re putting your partner on is so high up, they can’t help but question how they got up there.

6. They won’t be comfortable enough to show you their imperfections.

You should love your partner for their strengths and their weaknesses, because they do have both. When they feel that you only recognize their strengths, they will be terrified to ever show you their flaws. Love is acceptance, and your partner wants you to accept all of them, not just the good parts.

7. The pedestal might be the reason they leave.
They might fuck up royally at one point or another, and sometimes they’re so scared of disappointing you that they will leave before it ever happens. You might never see them mess things up because they’ll run before they even get the chance, and that way, they remain on the pedestal even after they’re gone.

10 Fitness Hacks to Enhance Your Health and Everyday Life

In our busy, stress-filled lives, the most important thing we can do is take care of ourselves. With all of the craziness in our schedules, it can be hard to find time to do what’s necessary to make sure we are staying healthy and happy.

To help you manage your time, and take care of your most important resource, your body, here are ten fitness hacks that will save you time and energy, while improving the quality of your life. These fitness hacks will help you sleep better, get in better shape, and get more done, without adding unnecessary stress to your schedule.

1. Turn off electronics at least an hour before bed
When you look at the television screen, computer screen, or your phone, the artificial light stimulates the area of your brain that regulates relaxation and sleep. If you find you have difficulty falling asleep, or sleeping through the night, try reading before bed rather than watching TV, to avoid stimulating your brain and messing up your body’s internal clock.

2. Spend five minutes meditating before sleep
Stress can make it very hard to sleep at night. If you spend just five minutes focusing on your breathing, you can help yourself relax and calm down before bed. If you’re new to meditation, an app like Headspace can help you practice and learn. Otherwise, just turn off any electronics, sit still, and try to focus on nothing but your breathing for at least five minutes (or until you fall asleep).

3. Use Tim Ferriss’s index card method
When you face an overwhelming amount of tasks, steal this method from famous life-hacker Tim Ferriss, rather than shutting down. Each morning, take an index card, write down the two things you absolutely must get done that day, and carry it with you. When you feel overwhelmed, just look at your card and focus on those tasks. An index card limits the size your to-do list can be.

4. Each night, make a list of the next day’s tasks
This will aid productivity, and help you clear your mind before bed. Each night, simply write down the tasks you know you have to get done the next day, starting with the most important one. As you go about your day, work your way down the list, crossing them off as you complete them. Crossing things off a physical list can also help you feel more accomplished, and keep you motivated as you go about your day.

5. Use bodyweight circuits to stay fit at home
The gym is huge time and money commitment. Find challenging bodyweight circuits, and you’ll be able to workout at home, without spending hours and money at the gym. Focus on compound movements and workout routines, like squats, lunges, pushups, planks, and leg lifts, and you’ll train all the major movements.

6. Perform fast exercises or stretches during television commercial breaks (or between Netflix episodes)
The most common excuse to not exercise is lack of time, yet most of us watch TV on a regular basis. During television breaks, get up and do something – 10 burpees, 15 crunches, or some stretching; it all adds up at the end of the day.

7. Start each day with a pinch of Himalayan salt and lime juice in water
According to legendary strength and wellness expert, Charles Poliquin, drinking a glass of water mixed Himalayan pink salt and lime juice each morning helps balance your pH, gives you energy, and keeps your internal processes running smoothly. Plus it tastes good, and after a long night’s rest, you need to rehydrate. Salt will help your body retain more of that water.

8. Drink a large glass of water every time you eat
Every time you eat, even if it’s a snack, be sure to drink a large glass of water during your meal. Not only will this ensure you stay adequately hydrated, but it may also help you eat less, if you are trying to be mindful of your portions.

9. Drink a glass of low-fat chocolate milk after you exercise
After a physically demanding activity, such as a tough workout, you’ll want to supply your body with carbs and protein to help you refuel and recover. Sure, you can mix a fancy protein shake, or go to the local juice bar, but something like chocolate milk provides a quick and tasty protein and carb-filled treat. Yes, it has sugar, but after a strenuous workout, your body will use most of those carbs and protein to replenish your exhausted muscles.

10. Spend five minutes stretching after each workout
If you skip stretching, you’re putting yourself on the fast track to a tight, stiff, and sore body. Take five minutes after each workout to properly cool down and stretch. Even if you only have 30 minutes in the gym, spend those last 5 stretching – it will do wonders for your recovery.

9 Healthy Foods To Help Soothe Your Sore Muscles

Muscle soreness is not a rare thing to athletes and bodybuilders. It’s the usual effect of a heavy workout after overdoing it in the gym. Although it is simply an indication of muscles adapting to a new exercise regimen, muscle soreness can sometimes result to extreme pain that may place a major threat on muscle recovery.

Good news. Recent researches on bioactive food components that help alleviate muscle pain and enhance exercise performance is growing popularity for the past years. Different kinds of bioactive food components showed promising anti-inflammatory and cancer-fighting attributes that help speed up muscle recovery.

Check out these nine healthy foods to help soothe your sore muscles.

1. Quinoa

Not all protein is found in meat. Quinoa, considered by ancient Incas as mother of all grains is high in protein, fiber and many essential amino acids needed by our muscles to grow. Amino acids in food make up protein, these proteins turn to solid matters that are distributed to different parts of our body including our muscles.

2. Salmon

This protein and omega-3 rich edible fish is known to reduce many kinds of body pain including neck, back and nerve pains. Calcitonin, a protein found in salmon is also found to be a great cure for osteoarthritis and many kinds of inflammatory joint conditions.

3. Coffee

What a great relief for coffee addicts! As it turns out, caffeine in coffee can reduce pain from exercise-induced injury. A study found that a cup of coffee can kill pain brought by exercise. And the results are consistent even if the person is already a coffee drinker or not.  Basically, caffeine works alongside the part of the brain involved in the processing of pain. Caffeine then blocks biochemicals that trigger pain during exercise.

4. Ginger

Get pumped with ginger! A great treat for your sore muscles, ginger helps soothe and alleviate muscle pain. Ginger contains gingerols, an anti-inflammatory compound that helps reduce the aches of osteoarthritis and sore aches. Have a ginger cocktail every before and after your workout and see your muscle pains reduce in a week’s time.

5. Pomegranate

Experience the healing powers of pomegranates. Pomegranates have anti-inflammatory and antioxidant properties that act as natural anti-inflammatory medicinal foods that help in reducing exercise- induced muscle damages. Among its effects are better oxygen efficiency, enhanced blood flow, power production and performance benefits for anyone who trains regularly.

6. Blueberries

Many kinds of phytochemicals found in plants can help us reduce muscle damage after a tough workout. Blueberries, for example contain phytochemicals such as anthocyanidins, flavonoids, and ellagic acid that help in reducing muscle soreness. Aside from phytochemicals, blueberries contain antioxidants that help protect against many chronic diseases.

7. Chocolate Milk Shake

Every training your body excretes energy, water, nutrients and sugar! To keep your sugar levels on normal degree, have a yummy chocolate drink after every meal. It’s a great protein-rich drink that can help you replenish your lost sugars and rebuild muscles.

8. Almonds

Another plant-based food filled with protein, Almond is an excellent food for rebuilding muscles and reducing soreness. Almonds are also great source of heart healthy fats and magnesium. Magnesium offers a great boost in your energy and helps level your blood pressure and blood sugar levels.

9. Cottage Cheese


One of the top body building foods, cottage cheese is a low-fat snack with only 80 calories. Made by draining whey or curdling milk, cottage cheese is part of unprocessed kinds of raw cheese. Cottage cheese is great source of dietary fats for those who are exercising with a goal to lose weight and gain muscles.

Are you ready to eat your way to sore muscle recovery?
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Attitudes Of Truly Happy People That You Can Learn

Without realizing it, you may be inviting a serious threat to your happiness into your psyche every day.

Unchecked, it could take hold of your upbeat mood and plunge it into darkness.

I’m talking about social media.

A double-edged sword if ever there was one, social media gives us connection with one hand and takes away contentment with the other. We hold up our lives in comparison to these sanitized images and needlessly find our own lives wanting.

To keep a cheerful perspective, it’s important to remember that nothing on social media is ever the whole story, that the messy and chaotic part of life is usually hidden from public view.

For instance, that joyful photo of your friend with her new baby won’t reveal that she’s suffering from postpartum depression, and the photos of your coworker’s active social life won’t reveal his painfully low self-esteem.

Comparing your life to others’ lives is always risky. But to compare it to the “Photoshopped” version of others’ lives is downright dangerous and could sink you into a funk for no good reason at all.

It’s time to do a reality check. Below are 16 signs that genuinely happy people can’t help but show. You might very well be happier than you think you are.

1.  Happy people celebrate others’ success

The concept of degrading others in order to elevate themselves is not in their repertoire. In fact, watching the people they care about succeed lightens their mood. Happy people like seeing other people happy.

2.  They use a variety of coping strategies when they’re stressed out

Whether it’s calling a friend, writing in a journal, going for a walk, hitting the gym or simply meditating, they have more than one tool in their stress-relief toolbox.

3.  They are content with what they have right now

The Buddha teaches that wanting is the source of all suffering. Happy people are able to accept their lives as they are in this moment. They might wish for something, they might be striving to obtain something, but if that something never materialized, they know they’d be fine without it.

4.  They problem solve instead of worry

Worry is a gerbil wheel—it requires lots of energy but gets us nowhere fast. Positive, happy people feel empowered to effect change; they may still feel the fear, but it galvanizes them to action.

5.  They forgive easily, especially themselves

They don’t spend time berating themselves or others for normal screw-ups. Happy people are able to feel compassion; they can see the big picture and understand human frailties.

6.  Happy people sleep well

That gerbil wheel of worry is quiet, and their bodies are centered; they are able to fall asleep naturally. Good sleep is not only a sign of happiness—it’s also critically important to becoming happy. Sleep is so crucial to health and happiness, it should be everyone’s #1 priority (with a special dispensation for new parents, who should be napping every chance they get!) Only when we’re deep asleep does the “sanitation crew” come out and do all the daily maintenance and clean up, invigorating us for the next day.

7.  They laugh easily

Laughter flows effortlessly out of them when they see a child giggling uncontrollably or when someone makes an especially ironic observation. They are able to experience spontaneous moments of joy.

8.  They hang out with other happy people

They have a circle of predominantly happy friends. Gone are the whiners, the critics, and the cynics. In their place are optimists and enthusiasts—people who love life and nourish their optimism.

9.  They truly and deeply love someone

It doesn’t matter who—it can be a child, a grandchild, a lover, a parent, a best friend from high school—but whoever it is, they genuinely love and accept that person. Happy people gladly take the risk of being vulnerable that comes from loving someone with their whole heart.

10.  They’re looking forward to something specific

We’re not just talking a cruise or tickets to a Broadway play. Happy people look forward to all kinds of smaller events, too, like the sound and smell of brewing a fresh pot of coffee every morning, a dinner date with an old friend, or just having a whole day to binge watch a favorite show. Having a positive sense of future is the hallmark of a happy person.

11.  Happy people are able to smile, even when they’re alone

No social mores at play here, no one to win over. Just a private moment of pleasure. Happy people can feel joy even when there is no one else around.

12.  They have a sense of satisfaction from something in their lives

Maybe it’s something they wrote, created, painted, or constructed. Maybe it’s the success they’re having within their business, family, or studies. Or maybe they tackled and survived a major health issue. Whatever it is, it brings them a lasting sense of satisfaction—a sense that they have done something they’re proud of. Happy people take stock in their accomplishments without guilt or shame.

13.  They frequently experience gratitude


This is not just being able to see the gifts they’ve been given in life—housing, clean water, a working brain, life itself, and so on. It’s also seeing the infinite ways in which things could have gone horribly wrong in their world, but didn’t, and being grateful for having been spared. Because of this, they have a rare sense of perspective that keeps them grounded.

14.  They rarely get angry at small stuff

They pick their battles. They get angry over injustice or violence or narcissism, but not at a waiter who has forgotten their water.

15.  Happy people are rarely bored

Happy people have both energy and curiosity. They have little trouble finding ways of engaging their brain, body, and spirit in the world around them.

16.  They take care of their bodies

People who have a positive outlook on life take care of the vessel that carries their soul. Even if they’re not the picture of health, they haven’t given up and deserted their bodies. They might be in pain or have a chronic illness, but they still care about their health and do things that support their own version of wellness.

So, the next time you want to catch up with friends and family via social media, take a moment to ground yourself before logging in. Think through all of the signs that prove you really are happier than you think. It’ll help you keep the social media blitzkrieg in perspective.

Health And Safety Away From Home

 
Safe Travel: Health And Safety Away From Home
We All Know Health and Safety laws apply to all businesses, no matter how small. As an employer, or a self-employed person, you are responsible for health and safety in your business. You need to take the right precautions to reduce the risks of workplace dangers and provide a safe working environment.

In this article we will be talking about safe travel in refers to health and safety away from home.
We will be listing out eight (8) thing you should have in mind for a Safe Travel

1. Know Your Hotel:There are, on average, 8,000 hotels fires in the U.S. each year, in which dozens of people die, most of them from inhaling smoke and toxic fumes, not from burns. It's wise to know the location of your floor's fire alarm, and at least two posible escape routes from the florr. Count the number of doors between your romm and the nearest exit. In the event of a fire, this will allow you to feel your way there through darkness or smoke.

2. Ease Jet Lag: Jet Lag is caused by a disruption of sleep/wake patterns. Flying westward lengthens your day, and flying eastward shortens it. Because it compresses the day/night cycle, the eastward flight is more likely to produce jet lag. One preventive technique is to start shifting your sleep/wake cycle to the new time in advance. If traveling east to west, go to bed-and get up-an hour later each day for three dyas before departure. For a west-to-east trip, move your sleep time an hour earlier each day. If traveling great distances, schedule a stopover if you can. Once you arrive, sunlight may help reset your biological clock. Spend some time outdoors during the first few days. And despite tiredness or wakefulness, try to go to sleep and get up at usual hours.

3. Steer Clear Of Ice In Countries Where The Water Is Unsafe: Treat ice cubes in developing countries with just as much caution as you would the drinking water. When contaminated ice caubes are allowed to melt in beverages-alcohic or otherwise-enough bacteria can survice to cause traveler's diarrhea. If you're making your own cubes and safe water is unavailable, boil tap water for two to three minutes.

4. Fly Comfortably: The cabin air of an airplane is thinner and dryer than normal air, so it's best avoid alcohol, which dehydrates you. Drink lots of non-alcoholic liquids, even if you're not thirsty. And get up to stretch and walk around once an hour, since sitting for long periods can hamper digestion, circulation, and flexibility, and can also cause your feet to swell.

5. Buy A Car With An Airbag: If all americans used lap-and-shoulder and all cars were equipped with airbags, an estimated 9,00 lives would be saved annually, and 150,000 serious injures prevented. If you're shopping for a car, let the car dealer know you're interested in an airbag. Even though airbags don't come with every car, you can expert your influence for change. Even if your car has an airbag, remember to wear your safety belt, too.

6. Maintain Healthy Eating Habits When You Travel: One survey showed that frequest business travelers tend to eat a diet higher in fat (45 to 48 percent of thier total calories coming from fat) than other groups. And no wonder: travelers often have few options (on planes, for example, or at fast-food outlets) or may find gourmet restaurant fare irresistible. But there are ways to control your eating habits away from home. For example, airlines are required to offer special meals, provided passengers place their orders 24 hours in advance. You can often get low-calorie, low-cholesterol, low-sedium, vegetarian, disbetic, or kosher meals-just ask what's available. Or if you prefer, pack your own low-fat meal. In restaurants, good starters include a broth-based soup, steamed seafood, fresh melon, or a green salad (have the dressing served on the side). Choose foods that are poached, steamed, broiled, or roasted, and ask that butter or oil be used sparingly (or not at all) in the cooking. Ask to have the skin removed from poultry before cooking, or remove it yourself when the dish arrives. Sauces such as hollandaise, mayonnaise, tartar sauce, and remoulade are all high in fat. Brown sauces, such as bordelaise or bourguignonne, are stock-based and may be lower in fat if they have been skimmed and no butter has been added. meatless tomato sauces are likely to be relatively low in fat.

7. Wear Your Seat Belt: Seat belts saved nearly 11,000 lives in the U.S. between 1983 and 1987, according to federal officials. By wearing a lap-and-shoulder belt, you reduce your risk of dying in an automobile accident by 40 to 50 percent.

8. Choose A Car With Antilock Brakes: Antilock brakes may one day contribute substantially to highway safety. Activated by a sensor attached to each car wheel, these brakes detect potential skids and react according, pulsing the brake power and bringing the vehicle to a faster, safer stop than conventional brakes. Antilock brakes are now standard equipment on some cars and optional on some others.
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Set a goal for yourself

"Life is hard at times. But when I overcome more challenges, I become much stronger then. So I’m going to embrace them."

Taking Care Of Your Mind And Emotions

STRESS MANAGEMENT: Taking Care Of Your Mind And Emotions
According to Wikipedia Definition, Stress management refers to the wide spectrum of techniques and psychotherapies aimed at controlling a person's levels of stress, especially chronic stress, usually for the purpose of improving everyday functioning.
I will be listing out Nine key points in taking care of your mind and emotions. 

1. Assess Your Job: Studies have shown that workers who view themselves as simply "cogs in the wheel" experience more stress-related symptoms than those who see themselves as influential. In short, though "executive stress" exists, it's the bossed, not the bosses, who experience the most stress on the job. Work toward the goal of being an active participant at your job, rather than a passive observer. If you feel that your job does not allow you enough autonomy, make an attempt to change the situation. For a start, try to analyze what bothers you and come up with some possible solutions. Talk over your proposals with a co-worker. Next, speak to your supervisor. If you demonstrate skill at problem solving, your supervisor may show appreciation by giving you more responsibility. If, conversely, your job is managing others, you can reduce their stress by providing on-the-job training and offering real responsibilities that lead to a sense of control. If those who report to you seem bored and interested, remember that powerlessness can lead to stress and poor performance.

2. Boost Your Memory: Many people believe that memory loss is an unavoidable part of aging, but this doesn't have to be the case. You can keep your memory strong by keeping you mind active. Games-crossword puzzles, word games, and card games-are all good exercises for improving memory. Go to lectures, take night classes, or join activity groups; such pursuits will all introduce new stimuli. Develop tricks to improve your short-term memory: make up rhymes and compose mental pictures. Repeating and rehearsing new facts-such as the name of someone you've just met-can help, too.

3. Relax Under Pressure: Here are two simple relaxation techniques that can be done in a few minutes while your are your desk,during your coffee break,or even while riding a bus.
1. Scanning: Inhale and Slowly "scan" your body, thinking about each muscle group (face and neck, shoulders, arms, abdomen, legs, and feet) and searching out tense muscles. As you exhale, relax the muscles that are tense.
2. Imagery: Stop what you are doing and close your eyes. Image a beautiful scene. Spend a few minutes examining and enjoying every detail of the picture. See, hear, and smell pleasant things.

4. Don't Drive Yourself Crazy While Commuting: There are many ways to reduce the stress and stain of commuting. Try switching to public transportation or a car pool. If you must drive, see if you can adjust you work hours so that you don't have to travel at the height of the rush. Listen to educational tapes, audio books, or music to help you relax. And remember that responding angrily to other motorists only increases tension and makes your ride unpleasant. If your fellow motorist is clearly furious with you, check to see if you're doing something wrong. If so, try to correct it; if not, take a deep breath and ignore him.

5. Get A Good Night's Sleep: If you frequently have trouble sleeping, try relaxing for hour or so before getting into bed. Read, listen to music, take a warm bath (not a hot bath of forceful shower, which can be invigorating). Don't take work bed with you. Avoid strenuous exercise within a couple of hours of bedtime. Cutting out caffeine-containing beverages and cigarettes before bedtime may also help; both are stimulants. Alcohol may help you fall asleep, but the sleep will probably be fragmented, light, and unsettled, and you're likely to wake up suddenly. Don't go to bed until you're sleepy, and if you can't fall asleep within 20 minutes or so, get out bed and return only when you are sleepy. Repetitive boring routines such as counting sheep may help you fall asleep. Or try to relax each muscles group, progressing slowing from your toes to your head. Get up at the same time every morining, no matter how poorly you've slept, and try to get through the day without a nap.

6. Write It Out: Some research supports the belief that writing about problems or worries can be helpful. Other research has shown that holding back feeling about upsetting events can be psychologically harmful, and perhaps physically damaging as well. For people who have suffered experiences they are reluctant to dicuss, or who have no ready listener, a session with pen and paper may serve as a comforting and useful substitute for talking.

7. Adjust Your Desk: A work area that is poorly fitted to your body can cause back, neck, and leg pain as well as fatigue. To alleviate discomfort, get a chair that can be adjusted to height that allows your feet to rest comfortabaly on the flour (shorter people can put a footrest underneath the dest). The back of the chaor should be 18 to 20 inches high to support your back. The desk should be 7 to 12 inches above the seat of the chair; the keyboard of your typewriter of computer should be 27 to 35 inches above the flour, approximately at elbow level when you're seated. While working, try to keep your shoulders relaxed and your head aligned with your spine. Leaning your head forward will put extra stress on the neck muscles.

8. Accentuate The Positive: There is evidence that people who are hostile, cynical, or mistrustful are at increased risk for coronary artery blockages. Try to see the positive side of thing and make time to pursue activities you enjoy. Researches have found that one of the key to reducing stree isn't just removing negative experiences from your life, but adding positive ones.

9. Reduce Excess Noise: According to government statistics, one out of every ten americans in exposed to niose of sufficient intensity and duration to cause permanent hearing loss. There are many ways to reduce the niose in your environment. Play home and car stereos at reasonable levels. if you use headphones, don't turn the volume up so loud that it blocks external sounds. Hang overlapping, double drapes over the windows to block outside noise; upholstered furniture will help asorb sound indoors. If the kitchen is noisy, install sound-absorbing celing tiles, and place rubbers pads under noisy appliances such as blenders. Wear earplugs when attending highly amplified music perfoermances. 
You can also wear earplugs if stress noise is intolerable.
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Leading An Active Life

FITNESS: Leading An Active Life.
What does the word Fitness really mean? Fitness is said to be the condition of being physically strong, How Suitable something or Someone is, and it doesn’t mean marathon weight training.
The key to achieving and maintaining fitness is keeping training and workouts fun.
Here are Steps that will help in getting in shape once and for all.

1. Stretch Before and After Exercising: But don't stretch cold, tight muscles. Warm up first with five to six minutes of gentle exercise, such as jogging in place, stationary bicycling. or jumping jacks. When you've begun to perspire slightly or at least feel warm, it's safe to start stretching. Otherwise, you may cause microscopic tears in your muscles. Don't bounce when stretching, since this actually tightens muscles. The best kind of stretch is a "Static" stretch, where you gradually increase the stretch without straining the muscles by holding the stretch for 10 to 15 seconds.
Although recent studies have failed to show that stretching after a too strenuous workout heads off muscles soreness, it does promote flexibility and can keep your muscles from tightening up quickly.

2. Work Out in the Water: Swimming isn't the only kind of water exercise. Deep-Water running and other water workout can provide aerobic benefits without putting stress on joints and muscles. For people recovering from leg or back injury, aquatic exercise is good because of the water's cushioning, supportive effect; this also makes it deals for pregnant women or obese individuals.
When exercising in water, make sure the temperature is comfortable, usually 82' to 86'. If it's too hot, you may feel weak or even pass out; if too cool, it may cause pain in stiff or arthritic joints.

3. Mow Your Lawn Aerobically: Use an old-fashioned lawn mower rather than a power mower. Not Only is it less expensive and less likely to break down, but it doesn't pollute the air. It also provides good exercise: pushing a manual mower for an hour burns between 420 and 480 calories-about as many as an hour of tennis.

4. Know When To Rest: Many Overuse injuries at first produce only mild or intermittent pain that you may be tempted to ignore, or that you may confuse with the twinges and mild muscle soreness that can accompany a strenuous workout (and that do not damage tissue). The telltale signs of a potentially serious injury include: severe or persistent muscle pain, swelling, or spasm; pain centered in a bone of joint; stiffness or decreased mobility of a joint; numbness or tingling. If any of these symptoms appear, you should stop exercising. Rest the affected muscles for at least five to seven days, then slowly return to training.
If the symptoms are severe or grow worse, consult your physician or a sport-medicine practitioner.

5. Take Care of Sore Muscles: Stiff, sore muscles are common in weekend athletes who exercise only occasionally, as well as in frequent exercises who suddenly increase the intensity of their workout. This type of pain is called Delayed-Onset muscle soreness (DOMS). There is no proven treatment for DOMS, although recent research suggests that repeating the activity that caused the soreness-but at a much lower intensity-may ease discomfort. If DOMS becomes very uncomfortable and you want to take a pain reliever, don't reach for aspirin or ibuprofen, which may interfere with muscle repair and thus prolong soreness. These medications block the body's production of prostaglandin, substances that help stimulate the repair process.
Acetaminophen (such as Tylenol), which has no anti-prostaglandin effect, is probably your best choice for the relief of muscle soreness. (However, aspirin or ibuprofen-such as Motrin or Advil-are the medications to take for the pain and inflammations of sprains, strains, and tendinitis.)

6. Under-dress For Winter Workouts: The most common cold-weather problems for exercisers isn't that they wear too little clothing, but too much. Exercise raises body temperature significantly-even a moderate workout can make you feel like it's 30' warmer than it really is. So when you're about to run on a 25' day, dress for about 55'. It's good idea to wear several layers that you can peel off as you become warm; clothes with zippers serve the same purpose. Wear a cap that you stuff in your pocket when you're feeling comfortably warm.

7. Buy The Right Athletic Shoes:  Hold the front and back of the shoe and band it. The sole should bend where the foot bands-at the ball; if it bends at mid-foot, it will offer little support. if your foot rolls outward significantly when you run, you're probably better off with a shoe that has a strong heel counter, a substantial yet somewhat soft mid-sole, a curved last, and a relatively flexible sole. If your foot tends to roll inward you'll benefit from shoe with good arch support, a straight last, and a less flexible sole, especially along the inside.

8. Lift Weight To Become Stronger: Paired with regular aerobic exercise, weight training increases your strength and muscle endurance. Start weight training with light weights. If you belong to a gym, an exercise specialist there can help you develop a workout routine and teach you proper technique. Begin with a five to ten minute warm-up. At each session, do six exercises for the upper body and six for the lower body. Watch your breathing-exhale as your lift the weight, inhale as you lower it. Give each muscle group a full day rest before exercising it again; exercising the same muscle group two days in a row may make it weaker, not stronger.

9. Walk, Walk, Walk: A Study of thousand of Harvard alumni suggested that a long-term regimen of walking can significantly prolong life. Other research has shown that walking at speeds of three and a half to four and a half miles an hour-that's brisk walking, not strolling-produces cardiovascular benefits. Slower walking can be advantages to older people, cardiac patients, or people recuperating from illness. Walking at speeds of five miles an hour can burn as many calories at moderate jogging, but even slow walking can burn 60 to 80 calories per mile.

10. Get a Stress Test:  An exercise stress test is an important diagnostic tool for uncovering cardiac problems. If the test indicates that you have a heart disorder, an appropriate exercise program can be designed for you. You should undergo a stress test before starting an exercise program if:
1. You are 45 or over
2. You are between 35 and 44 and have at least one risk factor for coronary artery disease. (These includes a parent or sibling who developed coronary artery disease before the age of 50, smoking, obesity, and elevated blood pressure or cholesterol level.)
3. You have cardiovascular of lung disease at any age, or a metabolic such as diabetes or hyperthyroidism. In these cases, the test itself may entaail some risk, so you should consult your doctor first.

11. Take The Stairs: Make a point of climbing stairs instead of taking an elevator or escalator. As a supplement to other forms of exercise, stair climbing may help your weight in check while it strengthens your legs.


12. Cross Train For Health and Pressure: Alternating types of sports or exercises you do may break the monotony of a one-exercise routine. Complementary workouts allow you to strengthen more muscle groups than a single activity would, and also allow each muscle group to rest while others get a workout. Some sports-medicine specialists also believe that cross training may reduce the risk of injury.

13. Safeguard Your Knees: One out of every four sports injuries involves the knee. To prevent injuries, beware of suddenly intensifying your workouts, which can stress the knees and increase the risk of an overuse injury. Other factors that increase your chance of injury worn-out or ill-fitting shoes and weak quadricep muscles (the muscles on the front of the thigh).
Cycling is an excellent way to strengthen the quadriceps, as is walking up stairs or hills. If You're recovering from knee injury, consult your doctor before undertaking any exercise.

14. Put The Right Seat On Your Bicycle: As you cycle, the whole of your weight rests on your two "sit bones," which in turn rest on the seat of the bike, so you may develop tenderness, chafing, bruising, or inflammation of the buttocks or crotch area. This is especially common among women, whose hip bones are usually about an inch wider apart than a man's so that standard bike seats are uncomfortable. Special anatomically designed saddles-wider and well cushioned at the back.-can be helpful and are easy to install. Gel-filled or sheepskin saddles or pads can also ease the pressure and friction.
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