Category Archives: Uncategorized

Six Ways to Look Healthier

Do you look unhealthy and feel bad about it? Don’t give in to self-pity. Look for things you can do or habits you can observe to look healthier today. Here are six routines you might want to try.

1. Take care of your skin. The skin is the largest body organ that can reveal your overall well-being. It is the first layer of your immune system that shields you from harmful elements in your surroundings. Protect it from daily wear and tear by keeping it clean, moisturized and protected against UV rays. Avoid smoking and other unhealthy habits that can damage your skin as well.

2. Take care of your teeth. Bad breath, gum disease, plaque and tooth decay result from poor dental hygiene. Brush your teeth at least twice daily. Use dental floss and mouthwash to remove food deposits and bad bacteria in your mouth. A complete set of pearly white teeth will make you look healthier and younger. If you’re missing a couple of teeth, consider having dental implants. Read this detailed infographic from Aria Dental to learn more about them.

Click here to watch videos about dental implants and other ways to care for your teeth.

3. Keep yourself hydrated. Water aids the circulation of blood in your body. It also makes all your muscles work properly. Make sure to drink 8 glasses of water daily. This will help you avoid dehydration, dizziness, headaches and body aches while you’re completing all your goals and tasks for the day.

4. Wear clean clothes. Wearing the same clothes for a long time or repeatedly can cause the dirt and germ build-up and unpleasant body odors. Change your clothes as often as you need. Clean and good-smelling clothes will make you look and feel fresh and healthy.

5. Stand and sit tall all the time. Standing and sitting tall both refer to good posture. Good posture affects the performance of your digestive system, heart and lungs. It also affects how you feel and your capability to do physical activities. Practice good posture to avoid misaligned bones and joints, body pains, and fatigue.

6. Make your core and upper body strong. A strong core provides better overall balance and posture. It also provides support to your spine to avoid backaches and a tighter midsection. A strong upper body produces powerful arms and chest which help in the stabilization of your core as well. Exercise regularly to achieve stronger and toned core and upper body.

How to Alleviate Stress Through Breathing

Source: Unsplash

Breathing is an involuntary activity which you learn as soon as you were born (with no one teaching you how to do it). The way you breathe determines how much oxygen your blood transports to your tissues and muscles. Breathing and breathing properly are vital to your circulatory function. You need to breathe properly in order to maintain your body’s good functioning.

Breathing allows you to manage stress. You could be standing in line for coffee at the corner coffee shop and you hear a gunshot. Your body’s stress reaction is turned on. The stress reaction (the fight-or-flight reaction) enables you to meet a perceived danger. However, living with chronic stress tires out your heart and it alters your brain chemistry. Consequently, you become more irritable and even more anxious. Learning how to breathe properly and deeply will help calm you down during times of stress.

Deep versus short breaths

When you are nervous, anxious, afraid, distressed or excited, your heart beats faster. Your pulse races, your heart pumps faster and you breathe in at shorter intervals. Breathing at shorter intervals makes you breathe more often but this does not mean that you are breathing in more deeply. There is a difference.

Deep breathing allows you to use most of your lungs’ capacity to hold in your breath. If you control your breath by breathing slowly and deeply, you stabilize your pulse – consequently, you slow down the beating of your heart.

You can test whether deep and slow breathing will work for you by lying down and putting a hand on your belly. Inhale through your nose slowly while silently counting up to five. You will notice your belly rise. Hold your breath for about four or five seconds. Then, release your breath. Exhale slowly, counting to eight. Make sure you empty your lungs. Do this deep and slow breathing for four or five times. You will notice that your muscles will relax. And you will feel that your tension has melted away.

Know the Risks of Self-Medication

Coughs and colds and aches and pains are just part of our everyday life. Because of this most people think that it is not necessary to rush to the doctor every time they experience such. Moreover, they self-medicate to alleviate the discomfort and pain they feel quickly. But is self-medication the right thing do? Here are some risks of self-medication which might help you decide if you really want to go about it.

1. Self medication is associated with risks such as misdiagnosis, use of excessive drug dosage, prolonged duration of use, drug interactions and poly pharmacy.

2. Paracetamol, an antipyretic and analgesic in large doses can cause liver failure. Paracetamol toxicity is, by far, the most common cause of acute liver failure.

3. Over usage of anti-hypertensive drug may cause hypo tension, which may eventually lead to heart failure and also hepatic and renal failure.

4. When you use over the counter, you are basically wasting the time you would have used to consult a medical professional, which could aggravate the disease condition.

5.Over the counter drugs could contain some side-effects and sometimes some adverse effects that could be dangerous to our body and so the importance of seeking and experts opinion cannot be overemphasized.

 

How to Avoid Abuse of Prescription Drugs

While most people use prescription medications as prescribed, some people abuse these drugs especially when they are meant to alleviate pain. Such can abuse can easily lead to addiction. Hence, it is important for every prescription drug user to be knowledgeable of the different ways to combat abuse.

1) Understand what ‘abuse’ really means. Prescription drug abuse happens when a person uses a medication outside of its specific prescription. This includes taking a higher dose than prescribed, combining them with alcohol or other drugs and uncommon forms of administration like grinding and snorting a pill.

2) Know the most commonly abused prescription medications. Here’s a short list:

  • Depressants: these include barbiturates, benzodiazepines and sleep medications
  • Opioids: codeine, fentanyl and analogs, methadone and morphine are common examples of abused opioids
  • Stimulants: these include amphetamines and methylphenidate

Source: Unplug

3) Make healthy decisions about taking prescription drugs. Understand the drug’s effects. Ask your doctor or a pharmacist to explain exactly what side effects to expect.
Don’t use other people’s prescriptions. They might have different effects on you. Use only the medications prescribed by her own doctor.

How Not to Have a Sedentary Lifestyle

A sedentary lifestyle is one of the many causes of death which can be prevented. It is the kind of lifestyle which involves little or no physical activity at all. A person who has a sedentary lifestyle often sits or lies down while watching television, playing with her mobile device or socializing with a friend or family member.

Source: Unplug

According to medical researches, people who sit five hours or more a day have a higher risk of premature death. A sedentary lifestyle can lead to anxiety cardiovascular diseases, migraines, cancers, computer vision syndrome, depression, diabetes, gout, high blood pressure, skin problems, hair loss, obesity, osteoporosis, scoliosis and spinal disc herniation.

A sedentary lifestyle might be inevitable especially if you work long hours in the office sitting down in your desk or in front of a computer. But you can combat its effects. Here’s how.

1. Take microbreaks. This is as simple as standing up from your chair, and doing several upward stretches every couple of hours or so, just to stretch those unused muscles.

2. Exercise. Regular exercise is able to combat the effects of sedentary living. You can get yourself a pilates exercise chair for convenience. It is small enough to keep at home and help you to properly do your strengthening and stretching exercises.

3. Run. Running can actually strengthen the spine, making it one of the best exercise in preventing and managing back pain. If you are not used to running yet, you can do some regular walking to avoid slip discs of the spine.

Foot Pain: Causes and Remedies

Source: Unplug

Admit it or not, your feet is the most neglected part of your body. They  take us anywhere we want to go. But we often overlook the importance of properly caring for them until we feel foot pain. Read this short post to understand the causes of foot pain and how you can avoid them.

1) Sprains – They usually happen after extreme physical activities which includes walking or running for long hours. You can also have sprain when you twist your foot accidentally. A foot sprain can be minor but can also be quite severe in few cases. A sprain can be reduced by a gentle massage by any oil or by applying anti-pain sprays and covering it with a crepe bandage afterwards.

2) Plantar fasciitis – This problem happens when you end up putting a lot of pressure on your foot. Plantar fasciitis can result in a good amount of pain as well as stiffness. This can be prevented by giving proper rest to the foot and not exerting it too much that it starts giving excruciating pain.

3) Ingrown – Toe nails growing either inside the skin or quite close to it usually cause. This results in redness and often leads to bleeding too. This can be prevented by cutting foot nails timely and not allowing them to grow too much.

4) Pes Planus – This happens when you are having a flat foot and you end up standing for a long time. It causes pain when you do too much of physical activities. Wear flat footwear which doesn’t have heels as it can cause major pain in the long run.

5) Bunions – These are bumps on the big toe. This results from leaning down when you stand instead of remaining straight. It is considered as one abnormality of the foot bones. It can result in a lot of pain. Avoid high-heeled shoes. Wear comfortable shoes with soft and padded soles or taking appropriate pain relievers.

 

Emotional Eating : How to Overcome It?

Source: UNSPLASH

Why do we eat? We eat to nourish our bodies – nothing more and nothing less. Although we know about this principle,  most of us don’t live by it.

Most of us eat a lot whenever we feel emotional or stressed out because it makes us feel better. This is especially true when painful things have happened like death of family member or being laid off from work.

Are you caught in the trap of emotional eating?  Here are three things you can do to free yourself.

Accept the fact that you eat a lot when stressed out or emotional. And, be conscious of it. When you’re about pig out, ask yourself this question: “Am I really hungry?” If you think and feel you are hungry, drink a glass of water first. You might be thirsty only.

Exercise regularly. Exercising and sweating will make you feel happy because they aid in the production of happy hormones in your body.

Divert your attention. If you’re feeling emotionally negative, focus your attention to other things. Or, you can listen to good music. Try classical music – it can calm your nerves. and help you forget about the urge to overeat.

Overcoming emotional eating is never easy. You might need to seek professional advice to help you improve your well being through unwinding procedures, honing your critical thinking abilities, and controlling your emotions. So don’t be afraid to let your family know about it so you can get the support you need.