 Image credit: Guerita from Pexels Winter is on its way, and there are only a few Fridays left until Christmas. As the year draws to a close, it is important for us to not forget our healthy eating goals and indulge too much in the foods we crave.
Whether you are running your own business and need the energy for working at home, taking on a new compliance training course, or managing your family - fueling the body the right way is important for everyone. When the festive season comes around it is all too easy to dip a finger in every pie, literally, but today we want to give you some healthier food options that will fuel a healthier and happier body. These recipes are simple and will keep you healthy and strong all season long. Spicy chicken tacos These simple and spicy tacos will be the best option for a family get together or even a small family dinner on a Friday night. Full of veggies and flavour, this is a healthy alternative to your Friday night takeaway. Ingredients:
What could be better than a bit of buffalo chicken? Even when you are on a diet it doesn’t mean you have to miss out on big flavour. This spicy topped salad is a great way to enjoy the flavours you love with less fat. Ingredients:
Meatballs are a staple food for many households, but meatballs doesn’t always have to mean spaghetti. These easy courgette meatball boats are medicine you need for a carb loaded weekend. Ingredients:
This easy leash steak recipe will give you everything you need from a comfort meal but also many amazing greens to fuel your day. Ingredients:
Vegetable tortellini This veggie packed meal can be eaten as a simple lunch time meal prep or can be a great family meal midweek. The great thing about this is you can mix and match the veggies you add depending on what you have in the house. Ingredients:
Ginger shot Some of the foods you eat or drinks you enjoy will not be a full meal, and this homemade ginger shot will give you a boost every morning and will boost your metabolism ready for a healthy day of eating. Ingredients:
Chicken Parmesan doesn’t always have to be a fatty meal. This simple and less fatty version is much healthier and can be easily made during the week. Ingredients:
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 Image credit: Erika Wittlieb from Pixabay Moving into a new home means having to complete a lot of tasks, from cleaning both your old and new properties to getting all of your things moved. Before you move into your new home, whether bought or rented, it's also a good idea to check a few things to ensure it's a healthy environment. Whether you're moving in alone or with your family, you need the property to be safe. There are a few things that you might want to check before you move into a new home to make sure it's a safe and healthy place to live. Ensure Safety Checks Have Been Carried Out There are certain safety checks that should be carried out to ensure a property is safe. If you're moving into a rented home, it's the landlord's job to check that things like the gas supply and any gas appliances, as well as the electrics, are safe to use. If you're buying a home, you might want to know if the previous owners have carried out any of these checks recently. If not, it could be time to do them. When buying a home, carrying out a survey will also help to pick up on any structural issues that could be dangerous. Carry Out Tests for Contaminants There are various contaminants in and around a home that could pose a danger to you and your family. You might want to carry out meth testing if you're unsure about what previous activity might have taken place in the property. It's a good idea to check if there is any asbestos on the property as anything containing asbestos has a risk of shedding. Another thing that you might want to look for is radon gas. Radon is naturally occurring but can build up in your home and lead to health problems, such as lung cancer.  Image credit: Christelle Prieur from Pixabay Check Safety Devices (Such as Smoke Alarms)
The safety devices in your home should all be working well. If they're already present in the home, you need to make sure they're working properly. If you're moving into a new home that doesn't have things like smoke alarms or carbon monoxide detectors, you should install them before you move in. You can then feel assured that you'll know if anything is wrong, whether there's a fire or a carbon monoxide leak. It's important to check these devices regularly too. Control Moisture and Look Out for Mold Too much moisture in your home can result in damp and mold. Before you move into a new home, consider how you can control moisture levels and whether the property is designed well to help you do that. You might need to look for any cracks in walls or near windows and doors to prevent air and moisture from getting in. Make sure you direct downspouts away from the property and ensure there is good ventilation to help moisture escape. Before moving into your new home, check these important things to ensure your home is healthy for your family.  Image credit: Carolina Heza from Unsplash The throbbing, pulsating sensation that is felt during a migraine is unbearable. Anyone who suffers with migraines knows this feeling too well, usually felt on one side of the head, it is often accompanied by nausea, sensitivity to light, sound or movement. Migraines can last for hours to days and the pain can be so intense that it interferes with your daily activities.
Migraines are extremely different from other types of headaches. For some people, a warning symptom known as an aura occurs before or with the headache. An aura may have visual disturbances (like seeing light spots and “floaters”), light sensitivity, motion sickness, and difficulty speaking. Medications can help ease the symptoms of migraines, and in some cases, prevent migraines all-together. Medicating isn’t the end all be all to living with migraines though. The proper medications, with self-help routines, IV therapy, and lifestyle changes, can help obtain relief from migraines. Debilitating Pain Headaches are no comparison to migraines. There is nothing worse than feeling an unclenching pain in your mind, causing you to be unable to do even the most basic tasks. Most migraines last about 4 hours. When they are not treated, they can last for days. In fact, The World Health Organization listed them as one of the ten most disabling medical illnesses. What Triggers Migraines? There are a lot of different factors that can trigger migraines. These can include a lack of sleep, stress, dehydration, smells, foods, and hormone changes. Sometimes it is easy to pinpoint what caused a migraine, while other times it may take a few years to understand. A random trigger might occur one day and never occur again. There are many options of pain and preventative medication for people, but some people fail to obtain relief. Learning the Symptoms Migraines can start as early as childhood and may progress through different stages: prodrome, aura, attack and post-drome. 1. Prodrome One or two days before a migraine, you may notice these symptoms:
For some people, aura might occur before or during migraines. Symptoms of migraine aura include:
A migraine usually lasts from 4 to 72 hours if untreated. Symptoms that may occur during a migraine:
After a migraine attack phase, a person may experience mood changes between exhaustion and confusion, to happiness and euphoria. A dull headache may linger. Eventually, you feel back to normal in a few hours. Not everyone who experiences migraines goes through all of the phases, just like not everyone will experience the same symptoms. How to Find Migraine Relief Living with constant migraine fear and symptoms is not something any individual should have to go through. A treatment plan can help manage your symptoms and stop a migraine from happening in the first place. With all the over-the-counter pain and preventative medicines, doctors may also suggest lifestyle changes that can help ease migraine pain. A proactive combination of migraine relief may include include:
IV Therapy for Migraines: How It Helps The access to different wellness modalities has increased over the past 10 years. Intravenous therapy is one of those wellness options that has become more accessible for everyday use. IV therapy can help aid in migraine relief in a few different ways. Studies have shown that IV therapy can help with migraines and headaches because of the ingredients, electrolytes, and general hydration used. This treatment is extremely easy and reliable because all the water and nutrients are going directly into the bloodstream. This means faster relief than taking oral medications. Nutrients such as electrolytes, vitamin B12, and magnesium all pose possible benefits to reducing and preventing migraines. All beneficial to migraines and so many other health issues.
If you experience migraines, you are probably already seeking guidance from a healthcare provider. OTC medications and lifestyle changes may drastically reduce the occurrence of migraines as well as some other complementary modalities. Please consult your doctor before making any changes, and ask if IV therapy is something you can add to your migraine treatment plan. This article was originally published at iveeapp.com.  Image credit: Bruno/ Germany from Pixabay Buying toothpaste can be a bit of a nightmare because there are so many options available. Most people just pick a brand they like the look of and stick with it, without really thinking about whether it’s the best option or not. The price of toothpaste ranges a lot, but are the expensive ones really any better or is it just fancy packaging? Some people assume that there is no difference, but that isn’t actually the case. In fact, if you want to take care of your family’s dental health, you need to start paying attention to the toothpaste you buy. Here are some of the key things to look out for.
Ignore Packaging And Buzzwords Toothpaste packets always have lots of fancy pictures and buzzwords to make it look like they’re better than the other options. Often, they’ll say things like ‘7 in 1’ toothpaste and list all sorts of benefits. But if you consider these things, they’re often a stretch and it just amounts to cleaning your teeth and gums. For example, eliminating bacteria and preventing bad breath are basically the same thing because the bad breath is caused by bacteria. So, ignore all of that stuff and look closer at what is actually in it and what the benefits are. Check The Ingredients When you are comparing different brands, always look at the ingredients in the toothpaste. The main thing you should be looking for is fluoride because that is what will clean and protect your teeth, especially if your family has a sweet tooth. There are a lot of herbal brands that market themselves as natural alternatives that are better for you, but they don’t contain any fluoride, so avoid these. Ideally, look for toothpaste that has between 1400 and 1500 parts per million. Consider Your Specific Needs When picking a toothpaste, you should consider your specific needs. Do you have a lot of problems with staining? Do you have very sensitive teeth? Different formulations can deal with these specific dental problems, so take this into account when making your decision. If you buy from a specialist dental supplies company instead of the supermarket, you can get a bigger range of medicated toothpaste to help with your dental issues. If you are using the wrong toothpaste for your teeth, you are more likely to experience dental problems in the future. Ask Your Dentist Often, people don’t really know what kind of toothpaste they need and they end up making the wrong choice. For example, whitening toothpaste can be quite abrasive, so if you use this when you have sensitive teeth, you will only make the problem worse. If you don’t really know what you should be looking for, ask your dentist for some advice. They will be able to recommend the right type of toothpaste for your teeth and they will also have a better idea of which brands are good and which ones aren’t. If you just pick the cheapest toothpaste every time, you could be causing yourself more problems. So, consider all of these factors and be prepared to pay a bit more for the good stuff.  Image credit: Meghan Holmes from Unsplash.com Arguably, the only thing more important than working out correctly, is recovering correctly. Immediate or short-term recovery is the most common form of recovery. This short duration of time allows the body to rebuild muscle fibers, making them stronger than they were before. Sleep is another crucial component of correct recovery. Athletes who are sleep deprived are at risk for losing aerobic endurance levels as well as decreased production of human growth hormones (HGH) — a hormone that is active during tissue repair. Workout recovery supplements also serve their own important role in the recovery process.
How can supplements help? Long stretches in the gym at high intensity may seem like the best way to get that summer bod, but too much time in the gym can actually halt your progress. Make sure to leave some time to recover and recuperate. Workout recovery supplements help your body with this process and re-energize your body before you step foot in the gym again. Many recently converted health nuts like to determine their progress based upon how sore they are post workout. NO BUENO. Sore muscles means it’s time to stop. Returning to the gym anything less than 90% fit is a one way ticket to injury. Thankfully these workout supplements help speed up the recovery process, getting you out of bed and back in the gym quicker. Botanic Choice Creatine Creatine is every gym nut’s best friend. It helps increase your muscles’ phosphocreatine stores. Phosphocreatine helps with the formation of ATP that gets broken down to produce energy. By increasing our phosphocreatine stores, we are able to produce more ATP, fueling muscles during high-octane workouts. L-Carnosine L-Carnosine is fantastic for improving muscle endurance by promoting healthy aging and cellular restoration. This supplement works by helping to reduce levels of hydrogen ions (H+) from our blood plasma. Too much H+ in blood plasma causes your body to drop in pH which can lead to other health complications. L-Carnosine acts as a buffer for bodily pH, which delays the onset of fatigue. Whey Protein Whey protein is a staple recovery method for the gym-goer young and old. It’s main ingredient, protein, is essential for repairing and rebuilding muscle. Whey protein is easy for the body to absorb and digest. It is best to consume immediately after a workout. BCAAs BCAAs is short for Branched Chain Amino Acids. This supplement is very popular amongst bodybuilders. BCAAs help increase muscle growth, decrease muscle soreness, reduce exercise fatigue, and prevent muscle wasting. So not only will this help increase muscle mass, it’ll help you get back in the gym quicker and longer. L-Glutamine Glutamine is the most abundant amino acid in the body. Amino acids are the building blocks of proteins which are vital for muscle growth, development, and recovery. In addition to its muscular benefits, regularly supplementing Glutamine can help enhance your immune system. How do I know which ones are for me? It is difficult to pinpoint what exact supplements fit your gym regimen. If you are looking for supplements that contribute to muscle growth, BCAAs and Whey Protein are a good shot, though Whey is good for most fitness routines. If muscle longevity and endurance is more important to you, creatine or L-Carnosine may be helpful. Other recovery methods such as proper hydration, stretching (both before and after working out), and rest are also important for muscle growth and recovery. At the end of the day… The only one who knows their body the best is you. The best thing you can do to get the most out of your workout is to understand your limits. Most injuries occur when people try to go that extra mile and push through the pain. Listen, the pain is your body’s way of telling you, “Please can we stop doing this.” So listen most importantly, listen to your body…and your doctor. Always consult your physician before adding supplements to your wellness regime and even increasing fitness routine intensity. This article was originally published at iveeapp.com.  Image credit: Brooke Lark from Unsplash When searching for a new food, I often look for products from companies that specialise in the products you will be buying. If they have products you like there is a good chance they also have products that are good for your heart.
So you might ask, "Why should I buy heart healthy foods instead of a product that is only good for my heart?" Well let me tell you it is a lot better for your health. When you use food with a high fibre content, you will feel more full for longer periods of time. You get more of that feeling of satiety, the feeling you do not want to eat and thus you will be less likely to overeat. It is the same concept behind fibre. When people consume foods with a high fibre content, they do not eat as much of it. You feel full for longer periods and thus you do not over eat. The problem though is that not all foods contain fibre. So you end up not getting the full benefit of it. In addition, foods that do contain it, it has a limited processing life. So once it gets into your system, it is already done for. One good alternative is taking foods that are already good for your heart as opposed to products that claim to be good for your heart. There are some foods that have low levels of cholesterol. This means you get the full benefit without eating foods that give you the full effect of it, which could be detrimental and give you heart palpitations. A good example are fresh fruit juices. You can take those juices with a low fat or low calorie yogurt or shake. You are not eating your heart on a plate. This also includes whole wheat pasta and whole grain rice. It is best to soak and cook these foods. Another good example are supplements like omega 3. If you want to take fish oil, there are some fish oil supplements that are the equivalent in omega 3 to the amount you would get from eating a fatty fish. This makes it much easier to get the benefits of the supplement. However, it is important to remember that you will not get the same benefits from taking these supplements on a daily basis. These are high DHA and EPA foods that help maintain your good health. You are able to take more of these food supplements without overexercising.  Image credit: Thought Catalog When someone in your life is in the process of losing weight, what should you do? Should you draw attention to the weight loss and applaud the person, or should you de-emphasize it and avoid talking about it? The knee-jerk reaction is often to compliment and praise people for how great they look and for all their hard work. But is hearing those things truly helpful?
My Fitness Pal has blog post that has caused plenty of comments already...  Image credit: Andrey Zvyagintsev from Unsplash Winter can be a difficult time. Many experience what is known as Seasonal Affective Disorder (SAD). SAD can cause symptoms like fatigue, depression, and social withdrawal in climates where there is a lack of sunlight. This wintertime stagnation makes us less active and more prone to weight gain and other negative side effects. However, detoxification can help refresh and reset your body just in time for spring.
The Importance of Resetting So what even is detoxing anyway? Detoxing is the process of removing harmful toxins that have entered the body by way of our environment, the foods we eat, or the fluids we drink. According to Dr. Mark Hyman, an American physician and New York Times best-selling author, we are constantly living in a sea of toxins and it is slowly destroying our bodies and brains. Although our body naturally detoxes through the liver and kidneys, some modalities can help support the natural process. 5 Easy Ways to Detoxify and Refresh Detoxing can seem like a big step for some people, but don’t fret. We aren’t here to put anybody on a liquid-only month-long diet. There are easy ways we can help our body detox without having to strain ourselves too hard. 1. Drink Mo’ H2O If you don’t already carry a Nalgene everywhere you go, start. The average person, male or female, should consume roughly 13.5 cups of water per day — or about three 32 oz Nalgenes. Staying properly hydrated will allow for water to transport waste products out of the body through urination, sweating, and breathing. IV detox therapy can also help keep your body hydrating while flushing your body of harmful toxins, while replenishing with vitamins and minerals. 2. Avoid Processed Foods and Sugary Beverages Consuming high amounts of processed foods and sugar can have detrimental effects to the organs that play a pivotal role in detoxification. For example, high consumption of sugary beverages can cause fatty liver, a condition that negatively impacts liver function. By consuming less junk food, we can protect our detoxification process. 3. Exercise! Exercise, quite literally, is one of the best things we can do for our body. Exercise by itself does not detox your body, but studies have shown that exercise helps keep those vital organs like the kidneys, liver, and lungs functioning optimally. 4. Eat More Antioxidant Rich Foods Antioxidants protect your cells against damage caused by molecules called free radicals. At high levels, free radicals begin to hurt the body by attacking healthy cells. This can lead to a condition called oxidative stress. An antioxidant-rich diet can help reduce damage caused by free radicals, lowering the risk of diseases that can impact detoxification. 5. Limit alcohol Over 90% of alcohol is processed by your liver. Studies show that low-to-moderate alcohol consumption can be beneficial for heart health, however, excessive alcohol consumption can cause a wide range of health problems, including damaged liver function. Limiting alcohol drinking is a very beneficial way to keep the body’s detoxification support strong. How can we maintain this refreshed state? Sustaining your cleansed state for lack of a better term, may seem daunting at first. But in reality, it’s quite easy and even pretty fun. One of the best things to do is to maintain a healthy diet. As we said, antioxidants are essential for helping your body with its natural detoxification process. So eating foods rich in antioxidants such as:
Another way to maintain your detox is simply drinking water. Water helps toxins out of the body through urination, sweating, and breathing. It also promotes healthy organ function. And don’t forget to hydrate before and after working out. Leaving your body dehydrated after a workout can leave it vulnerable to harmful toxins. Takeaways Detoxifying habits can flush our organs of harmful toxins and reduce the impact of oxidative stress. Wintertime is prime time for your body to fall victim to bodily pollutants since our activity level is much more stagnant. So take advantage of natural benefits, they’ll keep your mood up during those dark winters and have you bursting at the seams with energy and youthfulness right in time for spring. There’s a reason why it’s called Spring Cleaning. This article was originally published at iveeapp.com.  Image credit: Diana Polekhina from Unsplash There are many diets that would work for you, but they aren't tailored exactly the way you are thinking. There are various dietary supplements and vitamins that would work wonders for improving your body and improving your body functions. This is a supplement that would give you amazing benefits and health that would make you look like a completely new person instead of someone who is emaciated and look unhealthy.
This is a dietary supplement that would give you the energy you need to do the work you are doing, as well as the body that would be healthy. The supplements were made with your best interests in mind and made from high quality ingredients that are safe and have no side effects. This supplement doesn't just help with your health, it would help improve your mood too, as well as help your brain function properly. This diet supplement is made out of vitamins and minerals that are safe as well as minerals. This supplement would be the best thing to use if you are thinking about using a diet to lose weight, but don't know what to use and want to get the maximum results from your diet. It is important to be aware that it is important to do a lot of research about the products you are considering using, so as not to fall in any traps. Always keep in mind that this diet plan wouldn't be the best thing to use if you are worried about being allergic to any of the ingredients included for the supplement. This dietary supplement would be the easiest product to use as well as to take, so as to not have any negative effects to the body. This supplement is the best thing to use if you are considering using any dietary supplement, but want to make sure that the supplement would work properly without any side effects. For this dietary supplement, there are many nutrients including amino acids, vitamins, and minerals that are included that are safe. They wouldn't hurt anyone and would work wonders for your health as well as your weight. There are many products that are designed by a lot of people and they have received many reviews on the internet, which are a great source of information about the products.  We’ve all been there: the morning starts off okay, but then one thing after another begins to go wrong, and after a certain point, it feels like there’s no way to turn the day around—you may as well cut your losses and just binge-watch TV on the couch. That’s a completely human and normal response, but the truth is, there are a lot of ways to help you hit the reset button and get back into the swing of things. So the next time you believe you’re just having a bad day and there’s nothing to be done about it, try one of these simple strategies. Ten minutes later, you’ll be ready to get back on the horse (or at least you’ll be ready to start considering riding again).
'Happy 2nd Birthday' has seven refreshing breaks you could try today!  Image credit: Pyure Pancakes, waffles, French toast: there’s nothing better than comforting, carb-friendly breakfast foods. Whether you’re cooking up a weekend brunch for your family or looking for a quick, kid-friendly breakfast-for-dinner recipe, these 5 dishes use better-for-you ingredients like stevia and almond flour to make your favorite breakfasts guilt-free. Top off your pancakes or waffles with Pyure’s Harmless Hunny Alternative or Organic Maple Syrup Alternative to start your day on the right foot.
You can read more over at Pyure...  Image credit: Pyureorganic.com It’s not breaking news — sugar is bad for you.
It’s fattening, promotes tooth decay and puts you at risk for a myriad of diseases. What you may not know, however, is that sugar has been clinically proven to be addictive, producing symptoms typically associated with substance abuse, including cravings, tolerance and withdrawal. In fact, one study showed that given the choice, lab rats choose sugar over cocaine. You can find out just how to kick the sugar habit over at Pyure...  Photo by Kelly Lacy from Pexels You might not like to hear this, but your home can be an extremely unhealthy place. When this is the case, it's hard for you to stay as healthy as possible, seeing as there are so many things around your home that stand against you. Thankfully, you don't have to admit defeat and assume that your home will always be unhealthy. Additionally, you don't have to entirely change your lifestyle and make significant changes to your home to make it healthier.
Instead, all you need to do is follow these three tips: Improve the air ventilation Ventilating your home is essential if you want to remain healthy. You need to have continuous recycling of air in your property, getting rid of stale air and germs, and replacing it with fresh stuff. You can do this by opening your windows or utilizing an HVAC system. In all honesty, the best approach is a combination of the two! Good ventilation can remove so many germs and allergens from the air, but it's also essential for preventing issues like damp. This is where an HVAC system really helps as it can suck a lot of moisture from the air. So, it's well worth servicing your system to be sure you don't need an HVAC repair or two. Once the system is 100% working fine, you can use it to prevent damp, thus preventing mold. Ultimately, good ventilation makes the air easier to breathe, stopping issues like asthma or allergic reactions. Use an air purifier Similarly, you should have an air purifier in your home that gets rid of dust and other airborne allergens. Again, this will calm down symptoms of common health conditions in the home. If you suffer from allergies and often walk around the house with a stuffy nose, this is the simplest way of treating the problem. It should also make your home easier to clean, seeing as there'll be less dust around! Get rid of junk food The previous two tips have addressed your health pretty directly. They tackle some common issues in your home, mainly relating to allergies or breathing problems. However, one of the main issues in the home is that it makes you unhealthy by presenting you with lots of snacks to binge on. Before you know it, you've eaten so much candy and so many different treats. It's extremely easy to do, but there's a simple hack to stop this. All you need to do is get rid of junk food in your home. If the unhealthy snacks are no longer present, you can't eat them. Replace them with fruits, nuts, or anything else that's a lot healthier. You'll quickly find that the need to eat junk food is easier to avoid when there isn't any in the house. Therefore, you can take giant strides towards a better diet, which is a key element in living a healthy lifestyle. Try these tips and your home will be so much healthier than it previously was. The air will be cleaner, and so will your diet! Combine this with a regular exercise routine to achieve optimal health & wellbeing on a daily basis.  Image credit: Mariah Hewines from Unsplash How Does the Immune System Work? Being healthy is a top priority in our lives right now…and almost everyone’s best friend is their immune system. The immune system is a complex system of cells and molecules that protects our bodies from outside invaders like infections, bacteria, and viruses, called antigens. These antigens attach themselves to receptors on immune cells, which then triggers the immune system response. Then, the immune system stores the antigens’ DNA and makeup before creating, distributing, and storing white blood cells that fight these bacteria and viruses.
Innate vs Adaptive Immune System The immune system is actually made up of two subdivisions: the innate and adaptive immune systems. The innate system is more general. It provides a non-specific defense against germs and outside bacteria that enter through the skin or digestion. The adaptive immune system is more specific. It creates antibodies to fight specific germs and viruses that enter the body. This is the immune system that stores the DNA information of certain antigens to create specific antibodies to fight them off. Finding the Truths! This past year, we’ve been bombarded with quick fixes that claim to boost your immunity to the moon and back. There are a lot of myths going around on how to help boost your immune system. So, let’s take a dive into some of them: Myth One: Exercise has no effect and may even weaken the immune system. Truth: Exercise lowers blood pressure, helps keep body weight under control, and can protect you from diseases. It does this by lowering the levels of hormonal cortisol in your body. Therefore, exercising actually boosts your immune system. Myth Two: The more active your immune system is, the healthy you are. Truth: A hyperactive immune system is related to many different conditions like allergic reactions and underlying diseases such as diabetes and lupus. Myth Three: Stress doesn’t impact the immune system Truth: Stress produces a hormone called cortisol, which changes the way your white blood cells react to the viruses and bacteria that enter the body. Therefore, stress reduces the body’s ability to fight off diseases. Myth Four: Gargling salt water or vinegar will kill viruses Truth: Gargling salt water, vinegar, or other mixtures won’t kill anything, but it may soothe a sore throat. Myth Five: Being born with a good immune system will prevent you from getting sick. Truth: Besides the fact that the immune system, unfortunately, weakens with age, there is no certainty that you won’t get sick. What Can You Do To Boost Your Immunity? So, all in all, there are a lot of immunity myths floating around on the internet, but there are ways that never fail to boost your immune system:
Strong immunity is built through balanced, healthful decisions. Rome wasn’t built in a day, and neither is your immune system. Taking care of your immune system takes time. Self-care isn’t just about the skin anymore. The inside of your body needs some love too. This article was originally published at iveeapp.com.  Image credit: Gabin Vallet from Unsplash If you want to achieve a healthy and toned body, it's important that you understand which exercises are effective and which aren't. Some exercises will actually help you lose weight and help the development of specific muscle groups. In case you're a bit confused about which exercises are good for which body fat levels, here are some of the top exercises that will help you get into shape.
1. Insanity: This is an extremely intense cardio exercise. However, it is proven to help you burn fat in a fast rate. This kind of exercise not only helps you lose the weight you want, but also helps you increase your metabolism. This particular exercise helps you to improve your cardiovascular fitness, increase your metabolism, and also reduce stress. 2. Sprinting: Sprinting is another great cardio exercise that helps you to lose weight in a speedy rate. Running for a short distance will also help your lungs become more efficient, reduce the risk of obesity and asthma, and will also increase your metabolism rate. It is also known to increase muscle mass. 3. Squats: This particular exercise helps you to lose weight with great intensity. You don't have to spend a lot of time to start seeing results. In case you want to increase your metabolism rate, you need to keep pushing yourself with this exercise. This exercise also works on your legs. They are the muscles that help you run longer, and you will also become more flexible. 4. Running Hills: This exercise has a great impact on your metabolism rate, and helps you burn fat at a phenomenal rate. Running up hills also helps you to develop your gluteus maximus. This is an area which many people neglect. They think that running doesn't work on this particular muscle group. Well, the fact is, this movement helps to develop glutes tremendously. Running up hills is another excellent cardio exercise, and helps you to lose weight in a faster manner. 5. Stairmaster: This particular exercise is said to work on the entire body. It helps you to develop muscle strength, and helps you develop heart muscle. The reason why it is considered as one of the great cardio exercises is because many people tend to gain weight slowly and gain heart muscle slowly. This exercise also gives you a good cardiovascular fitness. It helps you to lose weight in a faster rate, and also build muscles in a faster rate.  Image credit: Nathalie Spehner from Unsplash Bedtime routines, there are so many different hints and tips as well as the advice out there on how to get the best night's sleep. But what exactly do those top sleep experts really think about nighttime smartphone usage, napping, sleeping pills and other sleep-related matters? Fitbit asked several of those experts to share their thoughts...
 The rising rate of natural disasters over the last year has forced many to confront the unavoidable signs of climate change. Just recently, scientists released a study that revealed that “rapid and ambitious” changes to our global food system can significantly decrease greenhouse gasses. Simple changes to our diet are both necessary –– and impactful.
Making small changes to what you eat can make a big difference. Even just swapping one ingredient for another can reduce greenhouse gas emissions and conserve water. Incremental changes are the first steps to a big impact – if you’re looking for somewhere to start, try making one of these adjustments to go green with your eating habits. You can read all about how to make your diet more environmentally-friendly over at Pyure...  Image credit: Fransiskus Filbert Mangundap from Unsplash Whether it’s mental stress reactions like anxiety and panic or withdrawal and apathy, or physical stress reactions like increased heart rate and sweat levels, managing stress requires a trained sense of mindfulness. And while some stress is good, like a motivating work deadline, most stress can be taxing. Paired with the global pandemic and general uncertainties about the future, stress is ultimately unavoidable. But regardless of stress type, as Hans Selye pointed out, in order to live long, healthy lives, we need to monitor how we perceive, react to, and manage stress. Fitbit has the findings of a recent study to help keep us all at peace...
Whether it’s mental stress reactions like anxiety and panic or withdrawal and apathy, or physical stress reactions like increased heart rate and sweat levels, managing stress requires a trained sense of mindfulness.".  Image credit: Philip Veater from Unsplash In the world before we knew what the term 'lockdown' even meant, we all suffered from the usual 'burnt out' moments in life. Feeling depleted during your commute became a normal thing; heading from work to a networking thing and arranging dates with three lots of mates into a single weekend are now as much relics as phones with cords and going to HMV. But burnout in lockdown, anecdotally, at least, seems to be one issue arising from the coronavirus crisis.
Runner's World has a rundown of the signs that show you're dealing with yet another lockdown!...  Judging whether a food or beverage is remotely good for you isn’t always easy. You can spot the obvious junk fare like cookies, chips, and ice cream, but everything else seems to have some sort of healthy-ish sounding claim slapped on the package (Grain-free! Natural! Heart healthy!). Unfortunately, so many of these claims are just fluff. That’s why scanning the nutrition label is essential for making smart supermarket picks — and lucky for all of us, it just got its first makeover in 27 years.
In 2020, thanks to a requirement from the Food & Drug Administration (FDA), all food and non-alcoholic drink manufacturers with $10 million or more in annual sales started using a revamped nutrition facts label on their products. (Manufacturers with lower annual sales have an additional year to comply.) You can read about the changes to the new label features over at Pyure...  By now, you know the importance of breaking up with refined carbohydrates (which include added sugars) in your diet. After all, excessive consumption of refined carbs has been linked to everything from weight gain and Type 2 diabetes to heart disease and poor mental health.
So, scaling back is smart. But simply making sure you’re stocked up on nutrient-rich whole foods isn’t always enough — after all, how many times have you come home to a fully loaded kitchen after a long day and still called for takeout? That’s because, while about half of making sure you eat well is buying the right foods, the other half is preparation — and devoting a couple of hours every weekend to meal prep is the key to making healthy dietary changes stick. You can find out more about the low-sugar and low-carb Sunday meal prep guide over at Pyure...  Image credit: Eengin Akyurt from Unsplash Plenty of people are feeling the strain of the pandemic, but you can take action to protect your mental health. Even if you haven't experienced any major signs of anxiety during the Covid-19 pandemic, there's every chance something is bubbling away under the surface. That's why it's wise to take steps to looks after your mental health. The NHS's Every Mind Matters campaign is designed to help on that front, providing guidance on maintaining your general mental health, as well as specific advice if you are suffering from anxiety. You can read mover over in Coach magazine...
 Image credit: Michele Blackwell from Unsplash What Does Vitamin D Actually Do?
Vitamin D is a fat-soluble that is naturally present in certain foods and is also produced when ultraviolet rays from sunlight land on the skin and trigger vitamin D synthesis. The body producing vitamin D in response to sun exposure is why vitamin D is nicknamed the “sunshine vitamin”. Vitamin D has many important functions in the body, including maintaining healthy bones and teeth through calcium absorption, promoting bone growth, protecting against diseases and conditions, and reducing inflammation. Vitamin D and Depression Research has connected a link between people with depression and vitamin D deficiency. Depression is the leading cause of disability worldwide and spikes in colder months, known as seasonal affective disorder. Seasonal affective disorder (SAD) is not considered a separate condition, but a type of depression with a seasonal pattern. Weather affects people’s moods. Dull, cold, rainy days make us feel gloomy and unmotivated, while sunlight breaking through the clouds can lift our spirits and give us a little feeling of hope. In fact, the vitamin D receptors in our brain are in the same locations in the brain associated with depression (i.e. the prefrontal cortex, hippocampus, cingulate gyrus, thalamus, hypothalamus, and substantia nigra) Causes of Vitamin D Deficiency Limited Sunlight Sunlight can be an individual’s primary source of vitamin D. During colder, darker months there is less access to the sun’s ultraviolet rays to trigger the vitamin d synthesis in the body. Diet There are actually very few foods that have high amounts of vitamin D. Without adding any of these foods into your diet there is a high chance that you are not getting proper amounts of vitamin D in your meals.
Older adults have an increased risk of vitamin D deficiency because the skin’s ability to synthesize vitamin D declines with age. Greater Amounts of Melanin Greater amounts of the pigment melanin in the skin reduces the skin’s ability to produce vitamin D from sun exposure. Obesity Obesity does not actually affect the body’s ability to produce vitamin D, but the higher levels of body mass and fat sequestered requires higher levels of vitamin D for the vitamin to work properly. Diseases/Conditions Since vitamin D is a fat-soluble vitamin, conditions that affect fat absorption also affect the production of vitamin D. For example, conditions such as liver disease, cystic fibrosis, celiac disease, and Crohn’s disease all have a negative effect on vitamin D. Signs of Deficiency:
Signs of Depression:
Reach out to a doctor if you are having signs of depression. If you or anyone you know are having thoughts of suicide here are some support resources:
Solving Vitamin D DeficiencyTo treat your vitamin D deficiency the obvious answer is to increase your intake of vitamin D, but how? Ways to increase your intake are:
Helpful Tips for Combating Winter Blues If the lack of sunlight and lack of vitamin D is affecting your mental health and causing symptoms of depression, the first (and best) thing to do is always talk to a doctor and seek professional help. Outside of that, here are some self-care tips during the colder months especially that can help combat the winter blues:
All in All:Vitamin D and depression have been linked through various studies, making vitamin D essential for not only your physical health but mental health as well. Getting the proper amounts of vitamin D can be hard, especially in the colder, darker months, but making efforts to include vitamin D in your diet or through supplements will help prevent a vitamin D deficiency. The winter blues can get the best of us, but if we take care of our bodies and our minds we can make it through the gloomy days and get back to the sunshine! Remember to please seek professional advice or help if you are experiencing any symptoms of depression. This article was originally published at iveeapp.com.  When the days get shorter and temperatures get colder, many of us start to feel the effects of seasonal affective disorder. Many of us start to feel more tired and run down during the winter months, and about 5% of Americans are affected by diagnosable seasonal depression. winter blues. Dark mornings and early sunsets mean we’re getting less vitamin D and fresh air, leaving many feeling tired, low energy, hungry, or unable to sleep.
You can learn more what sugar could be doing to you over with Pyure...  How you start your morning sets the tone for the day. With that in mind, you can see how your morning routines can help you or hurt you when it comes to your health goals – whether that’s feeling energized and focused, managing blood sugar levels, keeping fit, preventing heart disease or controlling your weight. Pyure have the morning guide for you to help kickstart your day!
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Author - ChrisAuthor, Editor, Creator of Learn Develop Live Archives
August 2021
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