• Home Remedies
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    5 Natural Remedies for Persistent & Dry Coughs

    It’s never a fun situation when you have a persistent cough. You don’t want to be that person in a quiet room during a lecture that can’t stop breaking the silence with your continuous cough, or that person at the restaurant that makes people fling themselves over their plates to protect their food while you cough away. Or that person on the plane that everyone throws disgusted looks at. Coughs are just terribly uncomfortable all around, both physically and otherwise.

    There are two primary types of coughs, dry and productive. A productive cough is one in which you are coughing up phlegm or mucous-this is not a cough that should be suppressed, as your body needs to rid itself of the gunk that’s in your chest/lungs. While it shouldn’t be suppressed, some of these remedies will address a productive cough by including an expectorant, or something that loosens mucous and makes it easier for the body to get rid of.

    A dry, hacking, cough is another story.  It can be caused by allergies, dry air, a random tickle at the back of your throat that won’t go away, the aftermath of a cold, being in a dusty environment, etc. etc. For these we turn to demulcents, ingredients that soothe irritated mucous membranes and remove the irritant triggering the cough. Studies conducted in 2004 found that the main ingredients in cough syrup (dextromethorphan and diphenhydramine) have the same effectiveness in treating coughs as a placebo ingredient. Instead of turning to chemical solutions for every minor ailment, try some home remedies instead. They are not only better for you, but they taste a whole lot better than most cough syrup too!

    1. A Spoonful of Honey

    Honey can work more efficiently to calm a cough than over-the-counter drugs. It is a rich demulcent, with a high viscosity and stickiness that does an incredible job of coating and soothing those irritated mucous membranes. Thanks to an enzyme added by bees when they harvest honey, it also has antibacterial properties as well, which may help shorten how long you have the cough if it is due to bacterial illness.

    Note: This is an excellent alternative remedy for both kids and adults, but should never be given to children under the age of 2 years due to the risk of botulism.

    You will need…

    -1 tablespoon of organic, raw, honey

    Directions

    Take 1 tablespoon of honey 1-3 times daily as needed to control coughing. Take immediately before bed if cough is disrupting your sleep. For children, you can adjust the dosing to 1 teaspoon up to one tablespoon.

     

    2. Gargle Salt Water

    Also a popular remedy for sore throats, salt water can ease the discomfort caused by a cough the same way it helps a sore throat-through osmosis. When the concentration of salt is higher outside of the cells in your mucous membranes, water flows out of the cells to balance everything out. When water leaves the cells, swelling goes down, and discomfort is decreased. If you have a cough that happens to come along with inflamed tissue, this is a good route to take. It can also help dislodge any mucous that’s hanging out and allow you to expel it easily.

    You will need…

    -1 teaspoon of salt
    -8 ounces of warm water (1 cup)

    Directions

    Stir salt into water until it is thoroughly dissolved. Gargle for 15 seconds, spit, and repeat with the remaining water. Rinse with plain water afterwards.

    3. Steam, Steam, Steam!

    We can’t say why but steam is extremely underrated when it comes to anything dealing with a cough, cold, or congestion. Not only does the steam quite literally loosen mucous and phlegm, almost immediately, but you can add numerous essential oils that will impart wonderful healing benefits. These benefits (anti-viral, anti-bacterial, anti-inflammatory etc.) do become airborne, so you inhale them while you breathe in the steam. For this particular blend both tea tree oil and eucalyptus oil are known to be best, which can help soothe and open your airways as well as help fight off bacteria or a virus.

    You will need…

    -3 drops of tea tree oil
    -1-2 drops of eucalyptus oil
    -A bowl of water
    -A soft, clean, towel

    Directions

    Bring enough water to a boil to halfway fill a medium size-heat proof bowl. Pour the water into it, let it cool slightly for 30-60 seconds, and add the essential oils, giving it a quick stir to release the vapors. Lean over the bowl and get as close as you can while still being comfortable. Remember that steam can seriously burn! Use the towel to cover your head like a tent, trapping the steam, and breathe deeply. Ideally, do this for 5-10 minutes 2-3 times a day.

     

    4. Pepper & Honey

    Black pepper is the world’s most traded spice, but most of its use is limited to the culinary world. What people don’t know is that it can make a great remedy for coughs that are accompanied by a lot of mucous or chest congestion. If you’ve accidently leaned too close to black pepper while it’s being grinded, you know it can make you cough or tickle your nose. This may not be fun on a regular basis, but it’s a plus if you need to expel all the nasty stuff that’s gunking up your lungs. The honey adds its antibacterial properties, and it makes it so the pepper isn’t too irritating. You can make black pepper “syrup” with honey, or a tea, as below. If possible, use freshly ground black pepper, as the pre-ground pepper simply seems to lose some of its punch.

    You will need…

    -1 teaspoon freshly ground black pepper
    -1 tablespoon of honey
    -8 ounces of water (1 cup)

    Directions

    Place the pepper and honey in a mug and then cover with boiling water. Give it stir to disperse the pepper flakes and melt in the honey. Steep for 10 minutes, stir once more, and drink in its entirety. Repeat 1-2 times a day as needed to loosen mucous.

    5. Ginger Peppermint Syrup

    Here you get the soothing qualities of warming ginger, all wrapped up in a delicious easy to swallow cough syrup. Spicy ginger works as an expectorant, helping loosen and expel mucous from the lungs. It can also stop the painful tickle at the back of throat that can trigger a cough in the first place, if you are experiencing a dry cough. The peppermint will also help relieve the irritating tickle of a cough.

    You will need…

    -3 tablespoons of chopped ginger
    -1 tablespoon of dried peppermint
    -4 cups of water
    -1 cup of honey

    Directions

    Chop the ginger and add it along with the peppermint to 4 cups of water. Bring to a boil and then lower the heat so that the liquid simmer. Simmer until the liquid has been reduced by half, than strain. Let it cool slightly, and then stir in 1 cup of honey until it has been dissolved completely. Bottle and take 1 tablespoon every few hours as needed to ease your cough. Keep refrigerated for up to 3 weeks.

     

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    Top 5 lifestyle changes to improve your blood cholesterol

    Lifestyle changes can help reduce cholesterol, keep you off cholesterol-lowering medications or enhance the effect of your medications. Here are five lifestyle changes to get you started.

    High cholesterol increases your risk of heart disease and heart attacks. You can improve cholesterol with medications, but if you’d rather first make lifestyle changes to improve your cholesterol, try these five healthy changes. If you already take medications, these changes can improve their cholesterol-lowering effect.

    1. Eat heart-healthy foods

    Even if you have years of unhealthy eating under your belt, making a few changes in your diet can reduce cholesterol and improve your heart health.

    • Choose healthier fats. Saturated fats, found primarily in red meat and dairy products, raise your total cholesterol and low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol. As a rule, you should get less than 7 percent of your daily calories from saturated fat. Choose leaner cuts of meat, low-fat dairy and monounsaturated fats — found in olive and canola oils — for healthier options.
    • Eliminate trans fats. Trans fats affect cholesterol levels by increasing the “bad” cholesterol and lowering the “good” cholesterol. This bad combination increases the risk of heart attacks. Trans fats can be found in fried foods and many commercial products, such as cookies, crackers and snack cakes. But don’t rely on packages that are labeled “trans fat-free.” In the United States, if a food contains less than 0.5 grams of trans fat in a serving, it can be labeled “trans fat-free.”

      Even small amounts of trans fat can add up if you eat foods that contain small amounts of trans fat. Read the ingredient list, and avoid foods with partially hydrogenated oils.

    • Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don’t affect LDL cholesterol. They have other heart benefits, such as helping to increase high-density lipoprotein (HDL, or “good”) cholesterol, reducing your triglycerides, a type of fat in your blood, and reducing blood pressure. Some types of fish — such as salmon, mackerel and herring — are rich in omega-3 fatty acids. Other good sources of omega-3 fatty acids include walnuts, almonds and ground flaxseeds.
    • Increase soluble fiber. There are two types of fiber — soluble and insoluble. Both have heart-health benefits, but soluble fiber also helps lower your LDL levels. You can add soluble fiber to your diet by eating oats and oat bran, fruits, beans, lentils, and vegetables.

    2. Exercise on most days of the week and increase your physical activity

    Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol. With your doctor’s OK, work up to at least 30 minutes of exercise a day.

    Adding physical activity, even in 10-minute intervals several times a day, can help you begin to lose weight. Just be sure that you can keep up the changes you decide to make. Consider:

    • Taking a brisk daily walk during your lunch hour
    • Riding your bicycle to work
    • Swimming laps
    • Playing a favorite sport

    To stay motivated, find an exercise buddy or join an exercise group. And remember, any activity is helpful. Even taking the stairs instead of the elevator or doing a few situps while watching television can make a difference.

    3. Quit smoking

    If you smoke, stop. Quitting might improve your HDL cholesterol level. And the benefits don’t end there.

    Within 20 minutes of quitting, your blood pressure and heart rate decrease. Within one year, your risk of heart disease is half that of a smoker. Within 15 years, your risk of heart disease is similar to someone who never smoked.

    4. Lose weight

    Carrying even a few extra pounds contributes to high cholesterol. Losing as little as 5 to 10 percent of your weight can improve cholesterol levels. Start by evaluating your eating habits and daily routine. Consider your challenges to weight loss and ways to overcome them.

    Small changes add up. If you eat when you’re bored or frustrated, take a walk instead. If you pick up fast food for lunch every day, pack something healthier from home. For snacks, munch on carrot sticks or air-popped popcorn instead of potato chips. Don’t eat mindlessly.

    And look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office.

    5. Drink alcohol only in moderation

    Moderate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits aren’t strong enough to recommend alcohol for anyone who doesn’t already drink. If you drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.

    Too much alcohol can lead to serious health problems, including high blood pressure, heart failure and stroke.

    If lifestyle changes aren’t enough …

    Sometimes healthy lifestyle changes aren’t enough to lower cholesterol levels. Make sure the changes you make are ones you can continue to do, and don’t be disappointed if you don’t see results immediately. If your doctor recommends medication to help lower your cholesterol, take it as prescribed, but continue your lifestyle changes. Lifestyle changes can help you keep your medication dose low.

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    Healthy Habit Tips for All Ages!

    It doesn’t matter if you are young or old– incorporating the following “healthy habits” into your life can save you lots of needeless medical expenses in the long run and prolong your life, and offer you a better chance of having a good “quality of life”… these are simple things you can do to make a healthier you!

    1. Have 2 kinds of fruits a day: juice, fruit in your cereal or oatmeal, fresh fruit with a meal, or a fruit salad.
    2. Eat 1 vegetable with lunch and 1 vegetable with dinner.
    3. Take a multi-purpose vitamin daily.
    4. Take a minimum of a 30 minute walk each day.
    5. Don’t smoke or if you do smoke, quit. Your doctor can help you quit if you do.
    6. Lift small weights while watching TV. If you don’t have small dumbells, then use canned fruit or veggies. Then when your done, eat them, lol.
    7. Limit your alcohol consumption to one or two per day. Ideally, don’t drink at all. If you have a drinking problem seek help with your doctor.
    8. Get at least 7 hours of sleep per night. If you have trouble sleeping, then exercise more during the day.
    9. Get a flu shot every autumn. This is especially important for people under the age of 3 and over the age of 50.
    10. Practice a relaxtion technique daily such as massage, meditation, biofedback or self-hypnosis. A doctor can offer tips if you don’t know how.
    11. Spend more quality time with friends and family. Try to laugh more by reading a good book or watch a funny movie. A good recommendation for books is any of the Chicken Soup for the Soul books. They are all feel good books with positive messages.
    12. If someone tells you to “lighten up” then listen to them and do so.
    13. Get a dog or cat. Studies have shown that a pet can offer more “positive” endorphines into your system improving your overall well being.
    14. Get involved in a program that helps others less fortunate than yourself.
    15. Enjoy a healthy sex life. If you don’t have a partner, then pleasure yourself. This, too, releases more “positve” endorphines into your system and it also burns calories! (this tip is for adults.. not meant for anyone under the age of 18)
    16. Become aware of your spiritual side. Attend church or pray daily.
    17. Count your blessings… just being aware of all your life has to offer and it’s blessings is always a good thing.
    18. Indulge yourself… in a hobby or by doing something you have always wanted to do. Take that trip you have always wanted… buy that special item that caught your eye…. do something you enjoy doing for the pleasure of doing it.
    19. Take the time to learn something new everyday. A new word, or learning anything you didn’t know about before. Feed your mind as it, too, can get hungry.
    20. Keep up with your personal hygiene and grooming. Take a daily bath or shower. Keep your nails trimmed. Wash your face and brush your teeth. Launder your dirty clothes. For some of us this is the everyday norm, but for others it’s something they don’t do and it’s something that NEEDS to be done to stay healthy.

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    5 Tips For Healthy Skin

    Don’t have time for intensive skin care? You can still pamper yourself by acing the basics. Good skin care and healthy lifestyle choices can help delay the natural aging process and prevent various skin problems. Get started with these five no-nonsense tips.

    1. Protect yourself from the sun

    One of the most important ways to take care of your skin is to protect it from the sun. A lifetime of sun exposure can cause wrinkles, age spots and other skin problems — as well as increase the risk of skin cancer.

    For the most complete sun protection:

    • Use sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 15. Apply sunscreen generously, and reapply every two hours — or more often if you’re swimming or perspiring.
    • Seek shade. Avoid the sun between 10 a.m. and 2 p.m., when the sun’s rays are strongest.
    • Wear protective clothing. Cover your skin with tightly woven long-sleeved shirts, long pants and wide-brimmed hats.

    2. Don’t smoke

    Smoking makes your skin look older and contributes to wrinkles. Smoking narrows the tiny blood vessels in the outermost layers of skin, which decreases blood flow. This depletes the skin of oxygen and nutrients that are important to skin health.

    Smoking also damages collagen and elastin — the fibers that give your skin strength and elasticity. In addition, the repetitive facial expressions you make when smoking — such as pursing your lips when inhaling and squinting your eyes to keep out smoke — can contribute to wrinkles.

    If you smoke, the best way to protect your skin is to quit. Ask your doctor for tips or treatments to help you stop smoking.

    3. Treat your skin gently

    Daily cleansing and shaving can take a toll on your skin. To keep it gentle:

    • Limit bath time. Hot water and long showers or baths remove oils from your skin. Limit your bath or shower time, and use warm — rather than hot — water.
    • Avoid strong soaps. Strong soaps and detergents can strip oil from your skin. Instead, choose mild cleansers.
    • Shave carefully. To protect and lubricate your skin, apply shaving cream, lotion or gel before shaving. For the closest shave, use a clean, sharp razor. Shave in the direction the hair grows, not against it.
    • Pat dry. After washing or bathing, gently pat or blot your skin dry with a towel so that some moisture remains on your skin.
    • Moisturize dry skin. If your skin is dry, use a moisturizer that fits your skin type. For daily use, consider a moisturizer that contains SPF.

    4. Eat a healthy diet

    A healthy diet can help you look and feel your best. Eat plenty of fruits, vegetables, whole grains and lean proteins. The association between diet and acne isn’t clear — but some research suggests that a diet rich in vitamin C and low in unhealthy fats and processed or refined carbohydrates might promote younger looking skin. Also, drink plenty of water. Water hydrates your skin and helps heal skin problems faster and prevents early aging.

    5. Manage stress

    Uncontrolled stress can make your skin more sensitive and trigger acne breakouts and other skin problems. To encourage healthy skin — and a healthy state of mind — take steps to manage your stress. Set reasonable limits, scale back your to-do list and make time to do the things you enjoy. The results might be more dramatic than you expect.

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    WAYS TO GET YOUR FAMILY HEALTHIER WITHOUT THEM REALIZING IT

    Educational Wellness by Wellness Interactive Inc

    It’s hard to embark on a healthy journey when your family is still eating donuts and swigging soda. But how do you get them to embrace a healthier future? While it’s best that they get on board with you and learn how to make healthy choices, sometimes you just need to sneak it past them.

    Eat Together

    If you eat breakfast and dinner together every night, you know what they’re eating and in what portions. It connects you as a family and helps you teach important lessons, like mindful eating, that eliminate overeating.

    Play Together

    From playing tag to hopscotch, there are a number of small ways to add more exercise into your day. Ride bikes, go rollerblading, swim, or even create an obstacle course in your back yard and see who can achieve the fastest time. The best thing about this sort of activity is that it’s fun too.

    Limit Screen Time

    Without going into the development of young brains and the effects screen time has on them, it suffices to say that most screen time is not active time. Sure the Wii and other video games have tried to incorporate movement into their games, but when was the last time you broke a sweat doing playing them? Limit the screen time and increase the outdoor playtime.

    Use the Car Less

    If you’re close enough to walk or bike to school, the grocery store, or other places you need to go, do so. You’ll be saving gas and doing your part for the environment but also for your own health as well.

    Be a Good Example

    If you’re encouraging your kids to be more active, becoming a role model for them is important. Kids emulate what they see. If they see mom or dad taking on a physical challenge or giving up something unhealthy like soda, they’re more apt to do the same, not because it’s healthier but because they want to be more like you.

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    10 tips to exercise safely

    Exercising regularly has wide-ranging physical, emotional and social health benefits. You need to exercise safely to remain healthy and injury-free. If it’s safe and painless, you’re more likely to stick to it! Safety is about using common sense, understanding basic techniques and listening to your body.

    See your doctor for a check-up before embarking on a physical activity program. Your doctor, physiotherapist or local sporting club can offer you tips about staying safe while exercising.

    Here are some tips to stay safe and injury-free:

    1. Be aware of your body – Think about how the particular exercise is making you feel. If something doesn’t feel right, stop immediately.
    2. Warm up and cool down – Try slow stretches and go through the motions of your sport or activity before starting. Cool down with slow stretching.
    3. Pace yourself – Have at least one recovery day each week to rest. If you are experiencing pain, rest until the pain has gone.
    4. Mix it up – Try other sports and exercises to reduce the risk of overtraining.
    5. Strap or tape – If a joint is prone to injury, consider strapping or taping it before exercising. Even better, see an exercise physiologist or physiotherapist to obtain a program to strengthen the injured area and get advice on proper taping techniques.
    6. Stay hydrated – You can lose around one and a half litres of fluid for every hour of exercise; so drink water before, during and after a session.
    7. Be weather aware – Take it easier in hot weather and wear clothing and sunscreen to protect yourself from the elements.
    8. Do it right – Try to get the technique right from the beginning, to ensure you are using your muscles correctly. Don’t try to over exercise or over stretch when you are not ready. Practice makes it perfect so if you do it regularly, you will be able to do all your postures correctly eventually.
    9. Check your gear – Make sure your shoes and equipment fit properly and are right for the activity. Look after your equipment and check it regularly for safety.
    10. Be sensible – especially at night or in secluded areas. Take a friend or your dog, stick to well-lit areas and wear bright or light-reflective clothing so drivers can see you..

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  • Diet and Fitness Disease and Care Health Tips Home Remedies
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    25 Easy Ways To Fit in 10 minutes

    Around the House

    1. When you go outside to pick up your morning newspaper, take a brisk 5-minute power walk up the street in one direction and back in the other.

    2. If you’re housebound caring for a sick child or grandchild, hop on an exercise bike or do a treadmill workout while your ailing loved one naps.

    3. Try 5 to 10 minutes of jumping jacks. (A 150-pound woman can burn 90 calories in one 10-minute session.)

    4. Cooking dinner? Do standing push-ups while you wait for a pot to boil. Stand about an arm’s length from the kitchen counter, and push your arms against the counter. Push in and out to get toned arms and shoulders.

    5. After dinner, go outside and play tag or shoot baskets with your kids and their friends.

    6. Just before bed or while you’re giving yourself a facial at night, do a few repetitions of some dumbbell exercises, suggests exercise instructor Sheila Cluff, owner and founder of The Oaks at Ojai and The Palms, in Palm Springs, CA, who keeps a set of free weights on a shelf in front of her bathroom sink.

    While Waiting

    7. Walk around the block several times while you wait for your child to take a music lesson. As your fitness level improves, add 1-minute bursts of jogging to your walks.

    8. Walk around medical buildings if you have a long wait for a doctor’s appointment. “I always ask the receptionist to give me an idea of how long I have left to wait,” Cluff says. “Most are usually very willing to tell you.”

    9. While your son or daughter plays a soccer game, walk around the field.

    10. Turn a trip to a park with your child into a mini-workout for you. Throw a ball back and forth and run for fly balls.

    At Work

    11. Walk to work if you can. “I walked to work for months, 1½ miles each way,” says Mary Dallman, PhD, professor of physiology at the University of California, San Francisco, and she really saw results.

    12. If you dine out on your lunch hour, walk to a restaurant on a route that takes you a little bit out of your way.

    13. If you have a meeting in another building, leave 5 or 10 minutes early (or take some time afterward), and do some extra walking.

    14. On breaks, spend 5 to 10 minutes climbing stairs.

    15. If you’re pressed for time and must wait for an elevator, strengthen your core with ab exercises. Stand with your feet parallel and your knees relaxed. Contract the muscles around your belly button. Then elevate your upper torso, and release. Finally, contract your buttocks for a few seconds.

    16. Use a ringing phone as an excuse to stretch your back. Stand with your feet astride. Imagine that you are encased in a plaster cast from your waist to your head. Gently tilt the lower part of your pelvis backward. Contract your abdominal muscles. Then gently tilt your pelvis forward.

    When You’re Watching TV

    17. Put away your remote and change channels the old-fashioned way—by getting up and walking to the television set.

    18. Dance as if you were 16 again. Put on a music program or MTV. Then dance like crazy, advises Peg Jordan, PhD, RN, author of The Fitness Instinct. “Free yourself to think of movement as something that you have a right to do,” she says.

    19. During commercials, jog in place. A 150-pound woman can burn up to 45 calories in 5 minutes. Or try our Couch-Potato Workout.

    20. Do leg exercises and lifts with small weights while you watch The Weather Channel, cooking shows, movies, or the news.

    While Traveling

    21. Pack your sneakers and a fitness DVD. Call ahead to make sure your room has a DVD player. If it doesn’t, ask to rent one from the hotel.

    22. If you’re traveling by car, stop twice a day for short, brisk walks and some stretching.

    23. During layovers at airports, avoid the mechanized “moving carpets” that transport travelers from concourse to concourse. “If you’re in between flights, walk around the concourse as much as you can,” suggests Cluff.

    24. Book a hotel room between the fifth and eighth floors, then ignore the elevator. Better yet, take two stairs at a time. (Check with the hotel first because for security reasons some hotels do not allow guests to use stairs except for emergencies.)

    25. Do calf stretches while riding in elevators.

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    How to Maintain Good Eye Health

    Don’t take your eyes for granted. Protect your sight with these six tips:

    1. Eat for Good Vision
    Protecting your eyes starts with the food on your plate. Nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age-related vision problems such as macular degeneration and cataracts, studies show. Regularly eating these foods can help lead to good eye health:

    • Green, leafy vegetables such as spinach, kale, and collards
    • Salmon, tuna, and other oily fish
    • Eggs, nuts, beans, and other non-meat protein sources
    • Oranges and other citrus fruits or juices
    • Eating a well- balanced diet also helps you maintain a healthy weight, which makes you less likely to get obesity-related diseases such as type 2 diabetes. Diabetes is the leading cause of blindness in adults.

    2. Quit Smoking
    Smoking makes you more likely to get cataracts, optic nerve damage, and macular degeneration. If you’ve tried to quit smoking before and started smoking again, keep trying. The more times you try to quit smoking, the more likely you are to succeed.

    3. Wear Sunglasses
    The right kind of sunglasses will help protect your eyes from the sun’s ultraviolet (UV) rays.

    • Too much UV exposure makes you more likely to get cataracts and macular degeneration.
    • Choose sunglasses that block 99% to 100% of both UVA and UVB rays. Wraparound lenses help protect your eyes from the side. Polarized lenses reduce glare when driving.
    • If you wear contact lenses, some offer UV protection. It’s still a good idea to wear sunglasses for more protection, though.

    4. Use Safety Eyewear

    • If you work with hazardous or airborne materials on the job or at home, wear safety glasses or protective goggles every time.
    • Certain sports such as ice hockey,  can also lead to eye injury. Wear eye protection (such as helmets with protective face masks or sports goggles with polycarbonate lenses) to shield your eyes.

    5. Look Away From the Computer Screen
    Staring at a computer screen for too long can cause:

    • Eyestrain
    • Blurry vision
    • Trouble focusing at a distance
    • Dry eyes
    • Headaches
    • Neck, back, and shoulder pain

    Taking the following steps to protect your eyes:

    • Make sure your glasses or contact lens prescription is up-to-date and adequate for computer use.
    • Some people may need glasses to help with contrast, glare, and eye strain when using a computer.
    • Position your computer so that your eyes are level with the top of the monitor. This allows you to look slightly down at the screen.
    • Try to avoid glare on your computer from windows and lights. Use an anti-glare screen if needed.
    • Choose a comfortable, supportive chair. Position it so that your feet are flat on the floor.
    • If your eyes are dry, blink more.
    • Every 20 minutes, rest your eyes by looking 20 feet away for 20 seconds. At least every 2 hours, get up and take a 15-minute break.

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    Benefits Of Nap For Your Mental, Physical And Emotional Health

    We all have a friend or relative that naps all the time. We tend to look at them and wonder “how can they sleep in the middle of the afternoon?”, but did you know that what they are doing are doing their emotional, physical and mental health good? Yes, napping is a great and magical thing. Napping may seem unproductive and a form of procrastination, but it can greatly improve productivity and concentration.
    Lack of sleep or rest can cause us to stare into space or lose concentration. It will make studying and working a lot harder than it should be. Instead of inducing yourself with high sugar and caffeine beverages, a little nap can help you regain concentration and energy to get you through the day. Instead of contemplating on napping or reading this article, let’s discuss the different types of naps and the positive or negative effects it can have on your body.

     

    The Power Nap
    This nap takes around 10 to 20 minutes to finish. This is the best type of nap when you want to regain energy. Taking a power nap can make you more alert and refresh your mind. This sleep doesn’t allow the body to go full on sleep mode, making waking up easier. Due to the short amount of napping the mind is able to relax while the body still remain active.

     
    The 30 Minute Nap
    The 30 minute nap isn’t advised, people that nap for 30 minutes experience grogginess and irritation when waking up. This is due to the deeper stages of sleep you experience in this time period. The body and mind is between sleep mode and nap mode, making the brain and body experience fogginess.

     
    The 60 Minute Nap
    The 60 minute nap is great for creativity and memory. This type of nap is great when studying or performing a mentally straining activity.

     
    The 90 Minute Nap
    This is considered to be the longest nap, it lasts around 90 minutes. This nap is great for people who lack the 6 to 8 hour sleep at night. It will help complete or fill in the missing hours in your sleep cycle. Sleeping for 90 minutes can help improve mood, creativity and memory.

     
    The Sleep Nap
    Sleeping longer than 90 minutes are hardly called a nap time. There are people that tend to sleep in the afternoon for about 2 to 4 hours or even more. This type of nap can cause problems with your natural body clock, and alter your regular sleeping schedule. You can prevent this by setting up an alarm for yourself. Waking up from this nap usually leaves you disoriented and still very sleepy.

     
    The best time to take a nap is around 1 pm in the afternoon to 4pm, napping at this hour will not affect your sleeping schedule. Napping in a less comfortable position such as sitting on a chair, in the car, under the desk or sofa is best. Napping in this types of area will prevent a deep sleep.
    Naps are great for the body, it can improve mental and physical health. Napping aren’t reserve for kids and babies. Adults’ need a little boost during the day too, but don’t sacrifice your regular night time sleep for a tiny nap time. Always get a good night’s sleep and nap if you need to.

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  • Diet and Fitness Health Tips
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    8 Reasons Why Excess Added Sugar Is Bad For Your Health

    Added sugar is the sugar that is added to processed foods and drinks while they are being made. Food manufacturers may add both natural sugars (for example, fructose) and processed sugars (for example, high-fructose corn syrup) to processed foods and drinks. The sugar you add to your food at home is also added sugar.

    Added sugar is the single worst ingredient in the modern diet. It can have harmful effects on metabolism and contribute to all sorts of diseases.

    Here are 10 disturbing reasons why you should avoid too much added sugar in your diet.

    1. Added Sugar Contains No Essential Nutrients and is Bad For Your Teeth

    You’ve probably heard this a million times before… but it’s worth repeating. Added sugars (like sucrose and high fructose corn syrup) contain a whole bunch of calories with NO essential nutrients. For this reason, they are called “empty” calories. There are no proteins, essential fats, vitamins or minerals in sugar… just pure energy. When people eat up to 10-20% of calories as sugar (or more), this can become a major problem and contribute to nutrient deficiencies.

    Sugar is also very bad for the teeth, because it provides easily digestible energy for the bad bacteria in the mouth.

    2. Added Sugar is High in Fructose, Which Can Overload Your Liver

    In order to understand what is so bad about sugar, then you need to understand what it is made of.

    Before sugar enters the bloodstream from the digestive tract, it is broken down into two simple sugars… glucose and fructose.

    • Glucose is found in every living cell on the planet. If we don’t get it from the diet, our bodies produce it.
    • Fructose is different. Our bodies do not produce it in any significant amount and there is no physiological need for it.

    The thing with fructose is that it can only be metabolized by the liver in any significant amounts. This is not a problem if we eat a little bit (such as from fruit) or we just finished an exercise session. In this case, the fructose will be turned into glycogen and stored in the liver until we need it.

    However, if the liver is full of glycogen (much more common), eating a lot of fructose overloads the liver, forcing it to turn the fructose into fat. When repeatedly eating large amounts of sugar, this process can lead to fatty liver and all sorts of serious problems.

    Keep in mind that all of this does NOT apply to fruit. It is almost impossible to overeat fructose by eating fruit. There is also massive individual variability here. People who are healthy and active can tolerate more sugar than people who are inactive and eat a Western, high-carb, high-calorie diet.

    3. Overloading The Liver With Fructose Can Cause Non-Alcoholic Fatty Liver Disease

    When fructose get turned into fat in the liver, it is shipped out as VLDL cholesterol particles. However, not all of the fat gets out, some of it can lodge in the liver. This can lead to Non-Alcoholic Fatty Liver Disease (NAFLD), a growing problem in Western countries that is strongly associated with metabolic diseases . Studies show that individuals with fatty liver consume up to 2-3 times as much fructose as the average person.

    Bottom Line: Excess fructose gets turned into fat, which can lodge in the liver and cause non-alcoholic fatty liver disease.

    4. Sugar Can Cause Insulin Resistance, a Stepping Stone Towards Metabolic Syndrome and Diabetes

    Insulin is a very important hormone in the body. It allows glucose (blood sugar) to enter cells from the bloodstream and tells the cells to start burning glucose instead of fat. Having too much glucose in the blood is highly toxic and one of the reasons for complications of diabetes, like blindness.

    One feature of the metabolic dysfunction that is caused by the Western diet, is that insulin stops working as it should. The cells become “resistant” to it. This is also known as insulin resistance, which is believed to be a leading driver of many disease including metabolic syndrome, obesity, cardiovascular disease and especially type II diabetes.

    5. The Insulin Resistance Can Progress to Type II Diabetes

     

    When our cells become resistant to the effects of insulin, the beta cells in our pancreas make more of it. This is crucial, because chronically elevated blood sugars can cause severe harm. Eventually, as insulin resistance becomes progressively worse, the pancreas can’t keep up with the demand of producing enough insulin to keep blood sugar levels down.

    At this point, blood sugar levels skyrocket and a diagnosis of type II diabetes is made. Given that sugar can cause insulin resistance, it is not surprising to see that people who drink too much sugar-sweetened beverages have up to an 83% higher risk of Type II diabetes.

    Bottom Line: Because of the harmful effects of sugar on the function of insulin, it is a leading driver of type II diabetes.

    6. Sugar Can Give You Cancer

     

    Cancer is one of the leading causes of death worldwide and is characterized by uncontrolled growth and multiplication of cells. Insulin is one of the key hormones in regulating this sort of growth. For this reason, many scientists believe that having constantly elevated insulin levels (a consequence of sugar consumption) can contribute to cancer. In addition, the metabolic problems associated with sugar consumption are a known driver of inflammation, another potential cause of cancer.

    7. As it Causes Massive Dopamine Release in The Brain, Sugar is Highly Addictive

    Sugar can be addictive for a lot of people. Like abusive drugs, sugar causes a release of dopamine in the reward center of the brain . The problem with sugar and many junk foods is that they can cause massive dopamine release much more than we were ever exposed to from foods found in nature.

    For this reason, people who have a susceptibility to addiction can become strongly addicted to sugar and other junk foods. The “everything in moderation” message may be a bad idea for people who are addicted to junk food because the only thing that works for true addiction is abstinence.

    8. Sugar is a Leading Contributor to Obesity in Both Children and Adults

     

    The way sugar affects hormones and the brain is a recipe for fat gain disaster. It leads to decreased satiety and can get people addicted so that they lose control over their consumption. Not surprisingly, people who consume the most sugar are by far the most likely to become overweight or obese. This applies to all age groups.

    The link is especially strong in children, where each daily serving of sugar-sweetened beverages is associated with a whopping 60% increased risk of obesity. One of the most important things you can do if you need to lose weight is to significantly cut back on sugar consumption.

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