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Staying Active ~ 5 Stellar Tricks You’ll Love to Get Fit!

February 26, 2019 By Fiddle Leave a Comment

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5 Stellar Tricks You’ll Love for Staying Active!

The fast-paced, high-tech world we live in today can get busy. Very busy. And before we know it, another week has gone by. And then another month. And another year. And then, yet another decade…And we will find ourselves getting older, so fast!
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Yes, somewhere in a far-away corner of our minds, we tell ourselves we have the time some day to live in peace, to smell the roses, to pursue that hobby, to win the nobel peace prize…Yes…some day.
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But all these things can only come about if we look after our physical health ~ today. Not tomorrow. Not someday. But today.
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First we must eat real food. And not fall into the all-too-easy habit of relying on ready-prepared non-foods devoid of the vital nutrients which would give us that zing and punch for our prime health.
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Then we must stay active by moving. It’s best to make it a habit by following a consistent fitness routine that we’re happy with. And will stick to.

Workout Motivation ~ Mind Over Matter

And we all know deep down, we should eat better and become more active physically. After all, if our physical frames are out of whack, where would we live, but in a ramshackle…of a body? Ugh! If getting rid of that resistant fat around your belly and hips were possible, would that be motivation enough to staying active?

Finally, Get Rid of Resistant Fat~ 6 Top Tricks to Achieve This

Exercises which Tighten, Tone and Strengthen

Diet and exercise are very important in keeping ourselves healthy. Additionally, we should also be mindful about reducing stress levels too. Yoga is an excellent discipline in this respect.
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Modern, processed non-foods, inactivity and stress are among the causes of many degenerative diseases including cardiovascular problems and cancer.
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A common mistake is to think that one bad day needs to be followed by more bad days. But the truth is that you can get back on the healthy track even immediately after you ‘fell off the wagon’. Because staying healthy and active is a marathon, not a sprint.

Include Exercise In Your Daily Routine ~ 7 Reasons Why

Below are 5 ways you can get a little more active without breaking the bank.
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1. Dance It Out

If you have ever watched Gray’s Anatomy, you’ll know that in periods of high stress or upset, they use the term ‘dance it out’.
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You might decide you want to take a class or check out some Youtube videos. But it is just as easy to either pop your headphones in your ears, or turn up the speakers and bounce around your own home.
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Try an aim for at least 4 songs, and you have already reached approximately 10 minutes or more of vigorous exercise. Go you!

2. Ditch The Car

Whenever possible, swap taking the car for public transport and walking.
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The good old ankle express (walking) will help burn calories and keep your metabolism ticking over nicely. Walking is a great way to gently get your exercise in and give you time to think.
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If there are stairs, take them at every opportunity instead of the elevator or escalators. If you choose to take public transport, get off a stop or two earlier and walk the rest of the way.

3. Break It Down

You don’t have to do your chosen exercise for staying active all in one go.
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For example, while brushing your teeth, you can touch your knees to your elbows on alternating sides. While you’re cooking, do a few squats or crunches. Add short bursts of activity through your day to make sure you’re using your spare moments wisely.
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Ideally, you want to aim for around 30 minutes or more of everything combined.

4. Scrub-a-Dub-Dub

Every Saturday make the time to give your house an excellent top to bottom. Not only will you end up with a sparkling home, but you will also more than manage to get in a great workout.
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Mowing the lawn, cleaning the windows, vacuuming and mopping the floors, combined with going up and down stairs* and crouching to get the corners you will get that full-body-workout feeling.

Making Time For A Consistent Fitness Routine ~ 5 Top Tips to Achieve This

5. Eat Better

Most of us aren’t fuelling our body in the right way. Instead of taking proper lunch breaks, or breakfast, we snack badly and reach for the high fat, high sugar foods for quick energy bursts. Swap a few of your daily coffee or juice intake for water, and add in extra fruit and veg with every meal.
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So, stay active and healthy. Be proactive! And that also means staying active at work, and even when in spite of surgery.

Staying Active At Work ~ 5 Tips To Do Just That and Stay Healthy!

Keep Active In Spite of Surgery ~ 5 Tips To Embrace!

Your Home Environment Affects Sleep Quality ~ 4 Critical Considerations

February 24, 2019 By Fiddle Leave a Comment

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4 Vital Considerations How Your Home Environment Affects Sleep Quality

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Poor quality sleep is a major problem which plagues an increasing number of people in our 21st Century society today.
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Natural Sleep Solutions ~ 4 of The Best for Improved Deep Sleep Tonight

Factors such as stress and your schedule have heavy influences in sleep quality. And, of course, the very home you sleep in has a major effect on your quality of sleep every night. As has sleep deprivation. Or insomnia. Or food cravings, all of which can lead to resistant fat, weight gain and obesity. The list is endless! And the consequences, dire.

Can Sleep Help You Deal With Sugar Cravings?

Your body reacts to the environment it finds itself in in ways which can either be beneficial or detrimental to your sleep patterns. Hence, it is essential that you create the right atmosphere for sleep every night. And without fail. Otherwise, your health is compromised.
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People, in general, are getting fewer and fewer hours of sleep every night. Therefore, it goes without saying that the quality of that sleep you get becomes terribly important. Why? For maintaining your physical and mental wellbeing, that’s why.
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Below are four critical factors in your home environment which have major influences on how well or badly you sleep. And hence, which affect your sleep quality each and every single night.

Finally, Get Rid of Resistant Fat~ 6 Top Tricks to Achieve This

1. The Quality & Hygiene of Your Home Environment

When it comes to getting quality sleep, the air you breathe is extremely important. Low levels of oxygen to your brain makes it wake up when it should be resting.
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This is influenced by more than just carbon dioxide, however. Particles in the air, such as dust mites, mold and bacteria, can hurt your respiratory system. These nocive things make it harder for your body to get the right amounts of oxygen into your system.
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Additionally, these particles may also act as allergens. In doing so, they can also trigger an immunity response in your body. Such an occurrence will mean your body will be spending effort fighting off the allergens when it should be focusing on creating REM cycles.
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Dander and dust mites can collect in your sheets if these aren’t washed regularly. Don’t forget your mattress either, if it doesn’t have a protective cover. Putting a protective water-resistant cover on your mattress extends its useful life. The benefits of this smart move will allow you to keep it hygienic. So, in the end, the only consideration left is not so much when it should be replaced, but how comfortable it is!
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To prevent bacterial growth in your home, you’ll want to maintain low levels of humidity, especially in your bedroom. This is because bacteria thrives in moist and dark places.
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Bacteria can also grow and multiply in your sheets if they aren’t regularly washed. And just like dust mites and dander, it can grow in the mattress if it isn’t protected.

8 Toxic Contributors to An Unhealthy House

2. Avoid Blue Light Like The Plague! When You Sleep…

Sunlight contains levels of UVB and UVA light. These trigger hormones in your body which tell it that it’s time to be awake and active.
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That same UVA light, however, can be found in the blue light of LED screens. And if your home environment has advanced with the speed of the 21st century, it will certainly be filled with all kinds of electronic devices and gadgets. Smartphones, tablets and large screen televisions.
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You need to use blue light filters to reduce this effect. Alternatively, and a better solution, stop using your electronic devices a few hours before bedtime. This smart move will give your body time to wind down for the evening. And it will help your body be more adequately prepared for better quality sleep.
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Make sure that you get the proper amount of natural light during the day. Doing so will also help your sleep patterns. How? This strategy will train your body to want to be awake during the day. And to associate the absence of blue light to mean that it’s time for bed. Clever!

3. Sleep in Complete Pitch-Black Darkness

Unfortunately, blue light isn’t the only kind of light that could be keeping you awake. Because any light at all, blue or otherwise, that reaches your eyelids will stimulate a chemical reaction in your body. And that makes for lighter sleep and shallower REM cycles.
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It is not just important ~ BUT CRUCIAL ~ that you create total pitch-black darkness if you want to get real, effective quality sleep.
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If you have light coming in under your bedroom door, turn that hall light off. If you have to sleep into the morning, ensure that you have super thick, light-blocking curtains over your bedroom windows. And you can use an eye mask to significantly improve your sleep by blocking light from reaching your eyelids.
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However you accomplish it, it’s vitally important to create an environment of total darkness while you sleep.

4. Optimal Temperature and Good Ventilation for REM Sleep

The temperature of your bedroom can prevent your from falling asleep easily. And staying asleep. While a comfortable warm temperature can be relaxing and make you sleepy, it’s also important that you have the correct ambient temperature in your home.
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In order to slip into quality sleep, your body temperature needs to drop, as much as 1 to 2 degrees. If your room temperature is too warm, then the heat will be trapped in your body. This is conducive only to the shallower stages of sleep, not at all the proper REM cycles that you really want to achieve.
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Therefore the correct temperature and ventilation for proper air-flow are terribly important to ensure quality sleep. You don’t want to be so cold or so hot, or so stuffy that you’re uncomfortable. Therefore, you should ensure your bedroom has the correct temperature and proper ventilation to permit you to achieve proper REM cycles.
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Create the perfect sleeping environment is crucial to the quality of sleep you get each and every night. This is incredibly important to your mental and physical wellbeing. Your mind needs up to 7 hours of quality REM sleep in order to properly reset for the following day.
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Additionally, memory, focus, creative thinking, and emotional stability are all extremely dependent on your quality of sleep. You can augment quality sleep time, and hence the above-mentioned benefits, with soothing and relaxing massages.

The Benefits of Massage Therapy ~ 8 Stellar Gems for Your Wellbeing!

.Your immune and lymphatic systems are directly affected by your sleep cycles as well. This is because quality sleep time is when your body takes the time to flush out toxins and repair previous day-to-day damages.
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You may be getting the right number of sleep hours. But still, it is vital that you tailor your home and sleep environment to be conducive to proper sleep and REM patterns. Because these are the smart steps to take if you want to achieve optimal physical and mental wellbeing.

Contributing Author
Mehan Belnap
meghanbelnap@gmail.com

Can Sleep Help You Deal With Sugar Cravings?

8 Toxic Contributors to An Unhealthy House

February 24, 2019 By Fiddle Leave a Comment

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Your Home Could Become An Unhealthy House: 8 Toxic Contributors

Did you know that even a pretty house could become an unhealthy house and become a source of multiple health problems? It’s true! The key to a well-balanced life includes a healthy living environment. One that you can not only live in, but also thrive in.
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I invite you to take a look around your home this evening and question whether certain areas could be having a negative effect on your well-being. If you’re feeling lost, don’t worry.
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In this guide, we’ll break down the ABCs of what an unhealthy house might look like and how to fix it.

1. The Air In Your Home

We sustain our bodies with nutritious food, exercise and routine care like massage and yoga. We also take our cars for routine oil changes and tire rotations. We ensure that our children have proper nutrition, take their vitamins and send them to summer camps. We love our pets and make sure that they get their teeth cleaned and scaled regularly.
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However, can you remember the last time you had your home checked for lead and asbestos? An did you know that exposure to asbestos in your living environment can lead to mesothelioma, a form of cancer?
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Dirty ducts occur from a build up of dust, dander, pollen, and other allergens. When forgotten, accumulated allergens may be distributed through the air of your home by way of the AC or furnace. This can lead to serious respiratory issues.
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A dirty HVAC can also restrict your heating and cooling systems, leading to a higher energy bill. The National Air Duct Cleaners Association (NADCA) recommends inspecting and cleaning ductwork every three to five years.

2. Humidity

High humidity levels may also result in a slew of significant health problems. Excessive moisture can turn mold into a real problem. Conversely, insufficient moisture can help viruses persist. Not only can this negatively impact your respiratory system in several ways, it can also cause skin issues.
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You should aim to control the humidity levels in your house. The Centers for Disease Control (CDC) encourages checking the humidity levels in your home frequently to ensure they do not go below 30% or above 50%.
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You might need to get a portable humidifier or large dehumidifier. There’s such thing as a whole-house humidifier too, which can be controlled through your thermostat.

3. Radon

You should test your house for radon at least twice a year. Radon is a naturally occurring radioactive gas that can cause radon poisoning if you’re not careful.
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No houses are immune from the risk of radon. To keep a tab on the levels of radon in your home, make use of radon test kits. You can purchase these online or in home improvement stores.

4. Carbon monoxide

The second most common cause of non-medicinal poisoning deaths is carbon monoxide poisoning. Ensure that you have both smoke and carbon monoxide detectors installed in your home. Chances are you just have a smoke detector.
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Carbon monoxide can cause headaches, fatigue, nausea, and even death. Unfortunately, many people don’t realize they’re in danger of poisoning until it’s too late.
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Follow these fives steps below to avoid becoming a statistic:

Install a carbon monoxide detector in your house
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Have a qualified technician inspect your home’s systems regularly
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Don’t use generators in contained areas, like your garage or basement
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Use space heaters only when someone in the house is awake
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Never try to heat your home with a gas oven or other coal burning device.

5. Beds

Ah, there’s nothing more comforting than wrapping up in the covers and falling asleep on what truly feels like cloud nine!
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However, as much as you may love this warm cove of cotton and fresh laundered bliss, there’s much more than just you who feels attached to it.
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Your mattress is a haven for airborne allergens and dust mites. These can this set off allergic reactions for folks with asthma and allergies. Additionally, a dirty mattress and bed linen can lead to below-par-quality sleep throughout the night.

Natural Sleep Solutions ~ 4 of The Best for Improved Deep Sleep Tonight

A dead giveaway dirty mattress is a how heavy it is. If you’ve had it for a few years, you might have noticed that it’s put on a few pounds. That’s because it absorbs these dust mites and allergens. And…also also dead skin, oil, and moisture. Yuck!
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You can preserve your mattress by regularly washing your sheets in hot water. Let your mattress air out while the bedding is in the laundry.
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You can also purchase a mattress protector and pillow cases specifically designed with dust mites in mind. Additionally, vacuum and dust your bedroom on a weekly basis to clean your carpets, furniture, and curtains.
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Note: if you have pets, you might have to vacuum more often than once a week.

6. Bugs

Here’s one you’d have a hard time overlooking. Have you noticed an increase in bugs creeping through your home?
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One centipede or ant here and there probably isn’t a big deal. But keep your eyes peeled for more. Insects can double, triple, and even quadruple in numbers quickly. It’s best to address the problem immediately.
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Other than being gross, some pests wreak havoc on your home and your health including a worsening in asthma and contracting West Nile or hantavirus.
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At the first sign of infestation, go to your local grocery or hardware store to find pest control products that will easily solve your problem.
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Beware of the ingredients in these often harsh chemicals. You might need to do some research to find a solution that won’t harm your health more upon inhalation or your pets in the case of ingestion.

7. Clutter

Clutter in your home directly impacts your mental state. An unkempt house can stir feelings of guilt and embarrassment if company stops by unannounced.

Decluttering At Home ~ 5 Effective Tips

.Not only does it affect the overall appeal of your physical environment, but clutter also affects your productivity and spikes stress levels.
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A disorganized work area makes it difficult to concentrate and relax too. Give your mood a boost by taking a weekend to clear your closet, file away paperwork, and rediscover old treasures in your jam-packed junk drawer.
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Disorganization can also be a health hazard. Untidy areas can turn into a hot bed for dust, dander, allergens, and even mold. Spring, which is quickly approaching, is a great time to deep clean your apartment or house.
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Maintaining a clean, organised and efficient home is definitely something we can all take pride in.

8. Color

Color also takes a toll on our psychological state. Cosmo recently published a study revealing that people who slept in blue bedrooms got an average of 7 hours and 52 minutes of sleep.
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Meanwhile, people who slept in brighter bedrooms with colors like purple got as few as 5 hours and 56 minutes of sleep.
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Whatever the color trend might be today, consider sticking to cool, subdued hues for your bedroom. Calming greys, soothing tans, and creamy whites will wash away stress and promote peace and relaxation.
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On the other hand, brighter may be better for other areas of the house, like your home office. Research has shown that the best colors for a home office could be based on the type of work you need to accomplish. Red is a motivating hue for physical labor; blue is better for data-driven work; yellow is a creative color, and green could bring multi-taskers balance.
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That being said, happiness and self love should be the sole purpose for redecorating or remodeling a house. If you have a favorite color that brings you joy then, by golly, you should invest in paint, furniture, and decor all in that very hue!

The Nutritional Value of Foods ~ 4 Popular Foods and How They Fare

November 26, 2018 By Fiddle Leave a Comment

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4 Popular Foods: The actual nutritional value of foods

For most people when it comes to food, thinking about their daily calorie intake is an essential part of their daily concern ~ They don’t want to get fat!
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So they buy into the idea that low-fat, low-calorie and low-sugar foods help them keep their weight in check, not actually knowing that these ‘low’ foods really play havoc with their health and wellness.
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However, the majority of food companies have come to recognise this great demand for low-fat, low-calorie and low-sugar foods.
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So they have created and marketed their products (low-fat, ‘no added sugar’, low-calorie) in a way for the consumer to believe that these ‘low’ foods are healthy for them. But are they actually as healthy as we’re led to believe?
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In reality, and contrary to this nonsensical idea of ‘low’ everything, a high-fat diet can make you fit and healthy. This is based on science. The low-fat, low-calorie and low-everything foods is based on a creative figment of imagination on the part of marketers and food manufacturers to satisfy the demand of end-consumers.

A High-Fat Diet can Make You Fit

In the UK, we have specific packaging laws which means certain products are required to have their nutritional value labelled on the side of them.
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However, in the US, foods labels must legally include the statement of identity, the product’s net weight, the manufacturer’s address, nutrition facts, and ingredients list.

Your Winter Guide to Vitamins and Minerals ~ 7 Essential Nutrients

In this article, we’ll take a look at 4 specific foods that many people think are good/bad for our bodies – that might not actually be the case!

1. Avocados

One of the fattiest fruits out there, ~ yes that’s right ~ not only is the avocado a fruit due its large seed (stone) encased in the middle of it, contains a whopping amount of fat!
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It’s important to remember that the 15g (per 100g) of fat in avocados are pretty good for your health.

When people talk about fats in foods, there are two types: unsaturated fats, and saturated fats. Unsaturated fats – fats that are abundant in fatty acid molecules with at least one double bond. That can be found in foodstuffs like avocados, nuts, seeds and fish. These are generally considered to be more healthy for you than saturated fats.
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Saturated fats – fat containing a high proportion of fatty acid molecules without double bonds – are most commonly found in red meats, animal meats and dairy, like cheeses.
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These type of fats have been demonized by the food industry and medical fraternity, and are mistakenly considered to be less healthy for you than unsaturated fats.
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It is a scientific fact that saturated fats are the main building blocks of all our hormones, including testosterone, progesterone, estrogen…and more. Saturated fats are essential for health and wellness.
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And you should eat them, NOT avoid them like the plague.
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All fats have the same calorie content. The only fruit to contain more fat is the coconut, with a whopping 33g per 100g – 30g of which are saturated.
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To know more about which fats you should eat and which to avoid, grab your free copy of Fats Which Heal, Fats Which Kill here.

2. Low-fat yogurt

Every company that sells low-fat yogurt, will certainly let you know about the low-fat element in the packaging of their products.
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When the yogurt label reads ‘low-fat’, that means it has less fat and saturated fat, roughly about half as much compared to full-fat yogurts.
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In addition, low-fat yogurts have slightly fewer calories than their full fat alternatives. But, oh the big but! There’s approximately, 0.5g-1.5g more sugar in low-fat yogurt compared to its full fat sibling.
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That’s because when you take a significant amount of fat out of a product, it affects the overall taste of the product. As a result, food manufacturers, replace some of that fat with sugar to improve the taste of the reduced fat product.
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It’s important to say that low-fat or fat-free yogurts aren’t necessarily good for you. Additionally, eating too many low-fat alternatives may actually cause you to gain weight. And make you actually more unhealthy.
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It is likely that you suffer from overweight runaway eating habits if you need to resort to low-fat and low-calorie foods to lose weight. Get a rein on this, and move to a real food diet. And learn how to get rid of resistant fat.

Finally, Get Rid of Resistant Fat~ 6 Top Tricks to Achieve This

3. Olives

Another of our fake vegetable friends here, olives are in fact a fruit. Similar to the avocado, the stone in the middle means it’s classified as a fruit.
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Olives draw more similarities to the avocado again, in being high in monounsaturated fat (7.8g, per 100g) and being incredibly calorific for a fruit (115 calories per 100g).
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Although olives are high in calories, their calorific contents are far more nutritious than, say, crisps or a biscuit. For instance, if you eat 500 calories of chocolate, you’ll be ingesting over 20g of saturated fat and 52g of sugar. Compare that to 500 calories of olives: you’ll be taking in 35g of monounsaturated fats, and 0g (zero grams) of sugar.
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This comparison goes to show that eating foods based of calories is a bad idea. Foods with similar amounts of calories may differ greatly in their other nutritional components.
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Nutritional details aside, consuming mediterranean-based foods such as olives and fish are well known give positive long-term health results.
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A 2013 article in the New England Journal of Medicine, claimed that those who ate a Mediterranean diet reduced their risk of having a heart attack and stroke. This is largely due to the fact that the Mediterranean diet is based on real food providing real nutrients, and not processed ones including sugar, high fructose corn syrup, soda/soft drinks and all manner of processed dead foods.
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Another recent study conducted by the University of Athens reported that consuming a mediterranean diet can reduce asthma symptoms in young people.

4. Potatoes and Starchy foods

Potatoes are the staple of the average European diet. There are countless potato recipes to fill all the cookery books in the world!
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However, there are several BIG downers.
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First ~ bad news to all you mashed potato lovers ~ potatoes don’t count as one of your five vegetables a day. Botanically, they’re a vegetable as they grow in the ground. However, as they are so, so, so starchy, they have been booted out of the list of 5 vegetables to eat daily.
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Second ~ nutritionally, potatoes are a starch. A starch can be defined as a type of complex carbohydrate that’s made up of large number of glucose units joined by glycosidic bonds.

The potato may be classified as a vegetable, but it is drastically high in carb content which will make your blood sugar spike. This means once broken down in the digestive system, they become glucose – SUGAR! Sugar, in the short and long term, spells sugar cravings and degenerative illnesses like diabetes, cancer and cardiovascular disease BIG TIME.
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The topic of eating potatoes, or other starchy carbohydrates, often arise because eating too many carbohydrates is can lead to all manner of ill health and massive weight gain. The stress of ‘trying’ not to eat too much start will only lead to binges and emotional eating. I’m sure we’ve all heard the saying ‘no carbs, before marbs (Marbella)’ once before…

Can Sleep Help You Deal With Sugar Cravings?

The term carbohydrates covers a variety of foods like sugar and cakes as well as potatoes and whole meal bread. Eating unrefined carbohydrates like potatoes may be a quick source of energy. However, because of the insulin spike, you’ll get hungry quickly after a starchy potato meal, while all that broken-down glucose is stored around your midriff.
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So if you’re trying to lose weight, you need to cut down on them, or give them up altogether. The latter is a better option. All you need to do is to revamp your diet and bad food habits.

Revamp Your Diet and Bad Food Habits ~ 5 Simple Ways to Do This

Other carbohydrate-rich foods like biscuits and cakes are calorific, but contain very few, or no, vitamins and minerals. Try eating a low-carb diet here.

Common misconceptions of healthy foods

In a 2016 NY Times survey, Americans were asked about their perception of which foods were healthy. The results were marked on a scale of 0-100%, with 0% being unhealthy and 100% being healthy. Once the answers were collected, their responses were compared to the actual nutritional benefits of each food item.
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The respondents got the majority of the answers correct. However, many identified certain healthy food items as unhealthy, and vice-versa. Notably, the average American thought granola and frozen yogurts were far healthier than they actually are.
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It’s clear to see the logic in why they all placed these items as healthy. However, they all are relatively unhealthy items due to the copious amount of added sugar. Granola contains a whopping 29g of sugar per 100g, while Frozen Yogurt has 24g of sugar per 100g.
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In contrast, Americans thought foods like sushi, quinoa and hummus were significantly more unhealthy than they actually are.
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Ashley Ellis, a qualified nutritionist working at Assured Pharmacy explains why these specific items provide some nutritional benefit for you in the grand scheme of things.
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“Sushi are one of those foods that can either be beneficial or detrimental to your health, dependent on what ingredients are used.” If your sushi contains any fish, the Omega 3 within the fresh fish has proven health benefits for the heart and brain.
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However, it’s important to cut down on the many sauces which are loaded with commercial processed salt with your sushi.
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Hummus – effectively blended chickpeas, mixed with tahini (sesame paste), olive oil, lemon juice, garlic and seasoning – is a good source of protein: approximately 8g per 100g. Hummus is quite high in fibre which should help your digestive health.

Maximum Nutrition & Vitality using these 3 Raw Food Recipes

Contributing Author
Seb Burchell
Seb is the Digital Marketing Manager, based at Assured Pharmacy, UK – https://www.assuredpharmacy.co.uk

Causes of Tension Headaches ~ 3 Ways To Stop Them

November 18, 2018 By Fiddle Leave a Comment

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It’s Not Just You: 4 Common Causes of Tension Headaches and How to Stop Them

Many people have tension headaches two to three times a month. However, these headaches can become debilitating for some individuals when that number increases to fifty percent of the time.
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These headaches often feel like a distracting and painful pressure on either side of the head. It can also feel like a weight on the brain behind the eyes. This disturbance can slow your work performance and make your waking hours one big general pain.
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Regardless of the frequency of your tension headaches, you may want to consider the following 3 tips to reduce the number that you experience each month.

1. Watch Your Diet

Some people can get tension headaches from the diet that they consume. Aged cheeses, like blue cheese, cheddar and parmesan, are often a food causing tension headaches because of the tyramine content that they contain.
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Your dietary habits can be one big cause of your problem. It will be in your interest to revamp your diet for relief from your tension headaches.

Revamp Your Diet and Bad Food Habits ~ 5 Simple Ways to Do This

Nitrates and nitrites found in many processed foods can cause tension headaches.

The Truth About Nitrates in Food

While you may crave that cold dish of ice cream, it and other cold foods can cause problems. Those with food allergies, such as nuts and grains, often experience more tension headaches.
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Keep a food diary to track what foods correlate to your headaches. Consult a nutritionist if you think there is a direct correlation occurring.

Make Healthy Dieting a Lifetime Habit ~ 4 Tips How to Do This

Correct Eye Problems

Nearsightedness, farsightedness and astigmatism can all cause headaches because the eyes are not working properly together.
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The strain on the muscles of your eyes means you are more susceptible of getting tension headaches. These often increase in intensity as the day goes on.
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Other people have problems when they stare at a computer screen all day or drive for long hours. If you get tension headaches that seem to start hours after you wake up and get worse as the day goes on, then eye strain is a likely culprit.

The Importance of Ocular Health ~ 6 Ways to Look After Your Eyes

Track when these headaches begin and if there are any triggers (like screens or driving.) No matter what the cause of your eye strain is, it is prudent to visit an opthamologist eye doctor for a proper diagnosis and treatment.

2. Avoid Alcohol

The Benefits of Alcohol Abstinence ~ 5 Top Ones

While scientists are not exactly sure why drinking alcohol can lead to tension headaches, there have been many studies correlating the two.
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Some believe it is the sulfites in the alcohol causing the problem, while others believe that it is impurities in the brew.
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Dehydration is a major trigger for tension headaches. Because alcohol can cause dehydration, drinking lots of water is important in preventing and treating tension headaches caused by alcohol.
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Scotch, red wines, champagne and whiskey are often the worst culprits for causing tension headaches. Theses drinks should be taken in small amounts and with proper hydration.
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Additionally, dehydration can lead to a depletion of minerals and nutrients in your body. These are leached out together with the water you lose.

Your body is not getting enough nutrients ~ 5 Tell-Tale Signs

3. Watch Your Medications

Most people reach for medication when they feel a headache coming on. However, you need to exercise caution as there are certain medications which can cause problems.
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Rebound headaches can occur from the ingestion of almost all painkillers, whether they are prescription or over-the-counter.
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Some women discover that birth control pills or birth control rings implanted in the vagina can contribute to headaches. Some hormonal therapies can also cause problems.
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The body is a delicate instrument, and hormones affect all areas of the body and mind. If you experience frequent tension headaches after starting any sort of medication that affects the hormones, consult your doctor and see if the medication may be causing an imbalance.
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Many people experience tension headaches, whether it be from these common causes or just an increase in stress. For this, holistic health activities including yoga and meditation are the best for stress relief, to achieve an equilibrium.

Bring More Holistic Health Activities into Your Life ~ 4 Top Ones to Adopt

One of the best ways to get a handle on your headaches is to keep a journal of your lifestyle and symptoms of headaches. Then, see if there are any places where one thing correlates with another. Does dairy often come before a headache, or are you reporting tension headaches after a particularly unpleasant class or work assignment?
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Consider patterns in food and activities, watch for triggers like stress, dehydration, allergies, and hormonal influences.
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Consultations with your ophthalmologist and your primary care physician may also help pin-point the causes of your headaches. You should certainly visit these professionals if you feel at a loss to find the cause of your pain.

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Article by Meghan Belnap
meghanbelnap@gmail.com

Losing Weight Before The New Year – 4 Tips to Achieve This

November 9, 2018 By Fiddle Leave a Comment

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Losing Weight Before The New Year

What does the holiday period mean to you? Family, love, connection? A religious celebration, or perhaps, gift giving to all and every family member you have? Does it mean a walk in the snow in the cold winter, or building a snowman with your laughing children?
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For you, the holiday period might mean all or none of these things. However, there’s almost certainly one thing it will mean, on a universal basis. Food. Lots and lots of food.
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If you’re hoping to lose weight successfully before the new year to give you some extra time for your new year’s resolutions to be a success, you might be worried about this period.
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Christmas or any assorted personal holiday over this time are hardly the events in which you can deny the beautiful dinner someone has made.
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Neither is it nice or polite to reject the dinner party invite of your closest friend. It’s hard to deny the cake your friend or family member has spent time baking.

This is wonderful to experience, but can add pounds to your waist very quickly.
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Consider adopting a low-carb diet, even in the short term. Download the free ebook here. It is quite possible to lose a couple of spare pounds/kilos in a relatively short space in time.
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Below are 4 simple weight-loss techniques to also help you do the best you can in this timeframe, while also being able to indulge.

1. Implement A Consistent Fitness Routine

No matter what you decide to do, planning and making time for a consistent fitness routine is one of the most important things to get you there.
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You may have purchased some technogym equipment to work out on in the mornings. Great! Now, the important part is that you make good on that investment by actually using it consistently.
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You might even decide to commit to a morning walk five days a week followed by some light bodyweight exercises and a few stretches.
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You need to keep at it. We’d recommend doing something with a friend as this can help you feel reliant on someone else, and less likely to let them down in the same token.
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For example, the both of you can visit the local yoga class together. And once more, sticking to practising these exercises can help you shift pounds before the end of the year. However, more importantly, doing these yoga exercises regularly creates a lifestyle habit that is firmly cemented by the time your new year’s resolutions roll around.

2. Limit The Alcohol

For those who indulge in drinking from time to time, the holiday season can be a tempting period to indulge. Of course, this isn’t needed to have fun. And certainly not in day-to-day life.
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If you’re interested in being your best self and losing weight, consider cutting out or limiting the alcohol this Christmas. Just focus on having the most fun with your family and friends.
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The lack of injurious alcohol you consume here can more than make up for them that you eat during the feasts you craft. This one alcoholic abstinence can help you feel more together and alert to enjoy the days in the first place.

3. Stress and Weight Gain

Do you stress out easily? If so, it’s high time to learn techniques to lower your stress levels.
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Stress is uncomfortable and can lead to the start of degenerative problems like stroke and heart attacks.
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And stress makes more prone to emotional eating. In other instances, the stressed person will often eat indiscriminately, and so the weight piles on.
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Learn stress management and stress reduction techniques like yoga and meditation. When you are in charge of your life, you will find it so much easier not to binge eat!

4. Beauty Sleep is vital to Weight Loss

It is a research fact that a lack of sleep leads to weight gain.
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So stop the late nights, and plan your sleep time carefully. You should aim for 8 hours sound sleep every night in a pitch-black, dark room without any light on.
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To help prepare yourself for restful sleep, wind down at least 3 hours before your scheduled bed time. Stop the use of all electronic devices. Do not drink stimulating drinks including alcohol and coffee. Do some meditation or read something relaxing that you like.
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All these will prepare your mind and body to slow down, relax and prepare to fall easily asleep. And doing so, you will be helping your weight loss goal!
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With such limited time before the new year, extensive advice isn’t required nor applicable. Consider these two tidbits of advice, and you’re much likelier to stick to your goal.