5:04 PM
Tongue Press: Sit with back straight, tilt neck towards ceiling, press tongue to the roof of your mouth, now lower your chin to your chest without rounding the upper back. Return to staring position and do 20 reps. Chin Rotations: Sit with back straight and shoulders down, rotate neck with chin touching chest and shoulders in a circular motion. 10 reps either side.
The two main muscles that make up your neck are the sternocleidomastoid and platysma. Over time, skin loses collagen and elasticity, causing it to sag around the neck and chin. Factors like sun exposure; smoking and poor diet can intensify the process. Certain exercises will help in toning the muscles that make up your neck, which can help pull the overlaying skin tighter for a younger, healthier look and eliminate double chin.
Tongue Press
Sitting with your back straight and shoulders down, tilt your head back so that you are looking at the ceiling.
Forcefully press your tongue flat to the roof of your mouth.
Then, keeping your tongue against the roof of your mouth, lower your chin to your chest as far as possible without rounding your upper back.
You should feel your chin and the front of your neck contract.
Then relax your tongue and straighten your neck to return to the starting position.
Complete two sets of 20 reps each.
Chin Rotations
In a seated or standing position, elongate your spine for a tall, straight back.
Then, leading with your chin, slowly and gently rotate your head so it moves in a full circle from your shoulder to chest to shoulder to back. (If full circular rotations bother your neck, stick with semicircles moving from shoulder to shoulder.)
Make sure to keep your shoulders down and back throughout the movement.
Complete 10 reps. Repeat in the opposite direction.
Platysma Exercise
This exercise works on the muscle that runs down from your jaw along your neck called platysma.
Stand with your neck erect.
Tighten the tendons in your jaw by pulling your lips up over your teeth and turning the corners of your mouth downward, almost as if you were frowning.
Hold for 10 seconds, and then relax.
Repeat the exercise 10 times.
Source: curejoy.com
4:37 PM
On average, the human body has approximately five million hair follicles and 100,000 of those are on the head! Above the scalp, and the part of hair we’re probably most familiar with, is the hair shaft or strand. Strands of hair are made of several layers: the medulla, cortex and cuticle. Together, these layers determine the characteristics of your hair, such as color and texture.
Although hair is already dead once it emerges from the scalp, it can still become damaged in a multitude of ways, from environmental factors (i.e. pollution and sun damage) to styling and care practices (i.e. hot tools). Protect and revive your hair with these kitchen remedies that are sure to keep your tresses looking fresh.
Coconut Oil
Coconut oil is one of the most effective conditioners and can help prevent protein in loss for some hair types due to the levels of lauric acid. Create a deep conditioning hair treatment with coconut oil using our recipe that also includes honey. Honey and coconut oil are excellent moisturizers, but will also add volume and shine.
Apple Cider Vinegar
Healthy hair, typically, has a neutral pH, but if the acid mantle — the slightly acidic coating, including sebum, that contributes to overall hair health — becomes too alkaline the cuticle (outer layer of hair) can lift which makes hair more likely to break or appear frizzy. Apply an apple cider vinegar rinse to re-balance your hair’s pH, cleanse your locks of product residue and promote scalp health.
Avocado
Moisturize, inspire growth and maintain scalp health with avocados. These delicious fruits are loaded with potassium and amino acids, both of which are essential for hair growth. Whether you choose to use avocado oil or the avocado “meat,” your hair will appreciate it!
Source: motherearthliving.com
Taking care of your heart is one of the best things you can do for yourself. This calls for managing high blood pressure, a condition associated with heart disease, stroke, kidney disease, and even blindness. Not sure where to start? Begin with a heart-friendly diet called the DASH eating plan. From dark chocolate to pomegranates, you can also tackle your blood pressure through the power of food. Your body – and heart – will thank you for it!
The heart is the body’s powerhouse. It fuels your organs with enough oxygen and nutrients to keep your body going. But when high blood pressure develops, things can go a little awry. Your heart has to work harder to get the job done.
High blood pressure, also known as hypertension, is no stranger to the American population. According to the Centers for Disease Control and Prevention, 1 in 3 adults in the United States have high blood pressure. This condition is characterized by a blood pressure level of 140/90 mmHg or higher. It can increase your risk for undesirable conditions such as heart disease, stroke, kidney disease, and blindness – just to name a few.
If you have hypertension, managing your blood pressure can be a game changer for your health. For some, this might mean medication. However, there is also quite a bit you can do to naturally control your blood pressure. Regulating your weight by staying active and eating right can go a long way. Diet plays an especially important role. Check out this game plan for lowering blood pressure through food.
DASH To Lower Your Blood Pressure
The National Institutes of Health has developed an eating plan called DASH (Dietary Approaches to Stop Hypertension) designed to lower blood pressure. This plan focuses on eating habits that help keep hypertension at bay.
Eat: It is no surprise that fruits and vegetables are the superstars of DASH. Opt for 4-5 servings of each group on the daily. Keep things interesting by focusing on a variety of colors and preparation techniques. The DASH plan also recommends poultry, fish, and whole grains. Nuts and low-fat dairy also make the cut. Aside from nourishing your body with fiber and protein, these foods also provide vital minerals such as calcium, magnesium, and potassium.
Limit: DASH is all about cutting back on foods that are high in total fat, saturated fat, and cholesterol. Additionally, it is crucial to limit sugar intake and minimize salt consumption. Aim for the recommended 2,300 milligrams or less of sodium per day. This equals to 1 teaspoon (6 grams) of table salt. Remember, table salt is not the only source of sodium. Everyday foods like soy sauce, baking soda, canned soup, and salad dressing are high sources of sodium. Keep tabs on your intake by carefully reading food labels. Do not fret, though – toning down your sodium consumption does not mean that you have to sacrifice flavor. Add onions, garlic, spices, and herbs to help your taste buds warm up to a low-sodium, heart-friendly diet.
Choose Foods That Naturally Lower Blood Pressure
In addition to following the DASH plan, you can also reach for foods that have a proven history of lowering blood pressure. It might just be that extra boost that your heart needs.
1. Dark Chocolate
Polyphenols (organic chemicals) found in cocoa, especially flavanols, boast powerful antioxidant and anti-inflammatory properties. They have been shown to increase the production of nitric oxide, which dilates blood vessels and helps lower blood pressure. In fact, a study in the Journal of Nutrition found that consuming flavanol-rich dark chocolate for just 15 days reduced hypertension.
Furthermore, it improved glucose sensitivity in people who had high blood pressure and glucose intolerance. So go ahead and indulge in some dark chocolate. It is a real treat for your heart!
2. Pomegranate
This delicious fruit known for its ruby red seeds has wonderful medicinal properties. A study in Phytotherapy Research delved into the effects of pomegranate juice by giving people with high blood pressure a daily glass (150 ml) of pomegranate juice between lunch and dinner for two weeks. Pomegranate, which is rich in antioxidants and bioactive polyphenols, was found to be effective at lowering blood pressure.
3. Oats
If you have hypertension, a simple bowl of oats can turn things around. Research has found that soluble fiber-rich whole oats have the ability to significantly lower blood pressure. They can also reduce the level of “bad cholesterol” in your body. Talk about a power-packed breakfast that can help your heart in multiple ways.
4. Watermelon
This juicy summer fruit is loaded with amino acids (L-citrulline) which can increase nitric oxide production. Nitric oxide widens your blood vessels and is associated with lower blood pressure.
A study found that when people with hypertension ate watermelon twice a day for six weeks, they saw a reduction in their aortic systolic blood pressure (that is, blood pressure when your heart beats as against blood pressure in between beats). The experiment also observed a decrease in arterial stiffness, ensuring that blood can pass through with ease.
5. Beetroot
If beetroots do not have a place in your diet, maybe it is time to give them a second look. These veggies can really pack a punch when it comes to managing hypertension. A study found that blood pressure took a major plunge in healthy participants about three hours after consuming beetroot juice. The main player? Nitrate from the beetroot. The body converts this natural chemical into nitric oxide, which can have a desirable impact on blood pressure.
6. Garlic
When you crush or chop garlic, an organic compound called allicin develops. This substance dilates blood vessels and inhibits angiotensin II, a hormone that causes vessels to constrict. Various studies have found that garlic can effectively reduce blood pressure in people with hypertension. So, aside from enhancing your food, this pungent bulb can take your blood pressure down a notch. Talk about some serious talent!
Source: curejoy.com
10 HEALTH BENEFITS OF TURMERIC YOU SIMPLY WON’T BELIEVE!
Turmeric is remarkable spice that has numerous properties, such as anti – aging, anti – inflammatory and anti-oxidant properties.
This spice is essential part of many Indian dishes due to its wonderful flavor and nice golden color. In addition, it has been used for centuries in Ayurvedic and Chinese medicine for treatment of many health problems, from pain control to fighting cancer.
Curcumin is the turmeric ingredient, and the last few years has been well – studied. According to these studies it works has extremely powerful antioxidant and has anti -inflammatory and antiseptic properties.
Another, very interesting information is that this spice is full with healthy nutrients such as fibers vitamins, minerals and calcium. It is great that is non – toxic and very rarely causes some side – effects.
What are the health benefits of turmeric?
MAKES SKIN HEALTHIER
Turmeric can prevent the skin pigmentation, and at the same time tones the skin. If you use it regularly in your skin products, it can make your skin glowing.
Prepare a paste of a pinch of turmeric powder, with ½ teaspoon of lemon juice, pinch of gram flour and 1 teaspoon of tomato juice applied on the dark circles around eyes and left for 10 minutes will make them vanish. This herbal paste is one of the most popular for treating dark circles. It is recommended to apply a paste of turmeric powder and pineapple juice on your eyes for about ten minutes each day, and notice the color lighten gradually.
CONTROLS DIABETES
Studies have shown that this spice improves the levels of blood sugar and lowers insulin resistance to prevent diabetes type II. Additionally, when it is combined with strong medicines, it can trigger a low blood sugar level.
ACTS AS A NATURA PAINKILLER AND PREVENTS ARTHRITIS
Due to the anti – inflammatory and antioxidant properties of turmeric it can help with stiff joints and arthritis. It is a natural remedy for arthritis and one of the foods that can reduce inflammation in your body.
PREVENTS ALZHEIMER DISEASE
This amazing spice boosts the overall brain health and can prevent of decelerate the development of Alzheimer’s by removing amyloyd plaque buildup in the brain.
BOOSTS DIGESTION
Another benefit from turmeric is that stimulates the gallbladder, reduces bloating and gas and also can be helpful in treating bowel inflammation. If you suffer from gallbladder disease, you should not take turmeric as a dietary supplement because it can make the condition even worse.
IT CAN HEAL WOUNDS
Turmeric paste is has the ability to heal minor cuts, burns or bruises, thanks to its anti-inflammatory and antiseptic characteristics. It aids in repairing your skin and can be used to treat psoriasis or other inflammations on the skin.
LIVER DETOX
Turmeric is a natural liver cleanser and improves blood circulation.
HEALTHY HEARTH
Amazing benefit of turmeric is that reduces the bad cholesterol, prevents blood clots and plaque build-up in the arteries.
IT CAN PREVENT CANCER
This nice spice fights free radicals and aids in keeping healthy cells. It can block the enzymes that promote cancer cells growth.
IMPOREVES MOOD
Turmeric is the alternative medicine is used for treatment of depression and offers a better night’s rest.
Below we are presenting you an ancient yogic remedy, known as ”Golden milk”. It is used in treatment of diarrhea, fever, bronchitis, colds, viral infections, headaches, parasitic worms, leprosy, bladder and kidney infections, easing joint and muscle pain due to inflammation or arthritis.
GOLDEN MILK recipe:
Ingredients:
1 cup of milk
1 teaspoon raw honey
½ teaspoon extra virgin coconut oil
½ teaspoon ground turmeric
¼ teaspoon freshly ground black pepper
1 crushed green cardamom pod (Optional)
1 small cinnamon stick (Optional)
First of all heat the milk and add the cardamom and cinnamon. After that, add the turmeric, pepper, honey and coconut oil and stir constantly. Heat the mixture until steaming but not boiling. At the end you should strain the cinnamon and cardamom and the mixture is ready. Be aware that not all ingredients are soluble, so you should stir occasionally while drinking.
Note: The pepper and oil help your body to absorb the curcumin easily.
Source: mylifestyle.com
11:23 PM
Lump in the neck
Men will often find a nodule while shaving, while women might notice one while putting on makeup. About 90 per cent of thyroid nodules are benign, but if you have a large lump in the front of your neck below the Adam’s apple, pay attention to how it acts. The trick is it moves up and down when you swallow. Most other lumps don’t move.
Hoarse voice
The recurrent laryngeal nerve, which controls the muscles that open and close vocal cords, lies right behind the thyroid. In rare cases, a nodule, particularly a cancerous one, can extend beyond the thyroid, damaging that nerve and affecting your voice box. Most patients describe it as hoarseness.
Chronic cough
A small percentage of people with thyroid cancer will develop a mysterious cough that doesn’t come with any other symptoms typically related to congestion. A cough from thyroid cancer is not infectious, so people are puzzled and wonder why they’re coughing with no fever and no phlegm.
Difficulty swallowing
A nodule that has gotten large enough that you’re having trouble swallowing or breathing could indicate the cancer is aggressive and highly malignant. It’s rare but worrisome. It means things have gotten big and are growing.
If you have any of these potential thyroid cancer symptoms, ask your doctor if you should get a fine needle aspiration to test for cancer.
6:37 PM
Are you familiar with the health benefits of rising early in the morning? Numerous studies conducted on the subject have concluded that early risers tend to feel more in control of their lives and get more things done. For example, early rising college students are reported to be more optimistic, proactive, and get better grades than their night owl counterparts. In addition, early risers are less likely to be stressed, overweight, and depressed. There is also evidence that the sleep someone gets before midnight may be ‘worth’ more than sleep after midnight.
Many night owls, or folks who just like their sleep, wonder how it is possible for others to get up so early. Are sleep preferences influenced by genetic factors, formed through habit, or a little bit of both? Although genetic factors do have some influence, experts believe changing is mostly a matter of discipline and initial perseverance. In any case, if you’re a night owl looking to switch camps or a part-time early riser looking to improve your habits, rest assured; change is possible. Ready to give it a shot? We’ve come up with some great tips to help you on your way.
1 Reflect on your purpose again.
It is important to understand your motivation for getting up earlier. Why do you want to wake up earlier? You may be in it for the health benefits. Perhaps you want to be more productive or have more time to prepare before rushing off to work. There are a host of reasons, but no matter what they are, you should set some goals. It will not only remind you why you are doing this, but will give you some measure of success.
For example, you may plan on having time to exercise, eat breakfast, and read the paper each morning. If you frequently find yourself only getting through the front page or settling for a quick English muffin, you’ll know you’re not getting up quite early enough.
2. Get started
Ok, now it’s time to create a plan of action. The most important part of this is setting a wake up time. How much time do you need (or want) to accomplish the goals you have laid out. Once you have that time picked out, count back 8 hours. This is the bedtime you should shoot for. For example, if you want to get up at 6 AM you should be in bed around 10 PM.
Don’t stress out too much about the bedtime. During the first several days after beginning an earlier wake up time, you may have a hard time falling asleep earlier. Try not to stay up really late, but if you miss it by an hour or two its not the end of the world. Your bedtime will eventually sort itself out naturally. However, your wake up time should be set in stone—even on the weekends. Your body actually wants you to stick to a rhythm, sleeping in on weekends or holidays makes that more difficult.
Fight the urge to nap, especially during the first few weeks. Taking a nap will give you more energy during the day, but it will also keep you up later at night. It would be better to go to bed early.
3. The Alarm
Using an alarm may seem obvious, but we have a few tips anyway. First, the snooze button is not your friend; you should definitely avoid using it. Think of it as a ‘procrastinate’ button for your life. If you’ve made the decision to get up in the morning, don’t put it off.
It is helpful to keep your alarm away from your bed– at least far enough that you have to get up to reach it. There are even some ‘smart alarms’ that run around the room, fly, or require you to solve puzzles to turn them off. Hey, whatever it takes… If you can’t stand loud, generic alarm sounds, choose a decent song and alter it from time to time so you don’t get sick of it.
Perhaps most importantly, we don’t recommend using your phone as an alarm. Some people simply find it too distracting when trying to get to sleep.
4. Energizing your tired body
Just because you successfully made it out of bed does not mean your body will be naturally flowing with energy. Here are some tips you can use to get your blood pumping and morning going.
Exercise – Besides waking you up, exercise will boost your metabolism, give you energy, and improve your health. It is probably something on your to do list anyway, so you may as well start off the day being productive. Ideally, you could exercise outside in the early morning sun and fresh air.
Water – Splashing some water on your face, taking a shower, and drinking a big glass of water are all great ways to clear your groggy head.
Light – Both natural and artificial light will help you wake up by telling your body to stop making melatonin (a hormone that helps with sleep). This is the same reason you don’t want to keep bright lights on in the evening—it keeps you up. So throw your windows open when you get up and add some sunlight, fresh air, and cheer to your day.
Music – After your dreaded alarm, you could use some nice sound entering your ears. Make sure to choose something upbeat. It will engage your mind and get you ready for the morning.
Make your bed – Some people recommend doing this right after you get up. The movement can help energize you and, once it is made, you won’t want to mess it up again. Psychologically, it can also add a touch of closure to the previous night.
Get Spiritual – For many people, the early morning hours are an important time to spend in prayer or reading a devotional. This will set the tone for the day and help you cope with whatever life throws at you. You will also have time to apply what you learned while it is still fresh in your mind.
Additionally, scientific studies have documented the health benefits that prayer and meditation can have on the body and the mind. By making faith part of your morning, you will also be able to reap these benefits.
Coffee – Add this to the list of something not to do. Although coffee may make you feel more alert, it will quickly become a necessity. Coffee won’t turn you into a verified cheerful morning bird. Instead, it will turn you into a grumpy caffeine addicted zombie looking for his/her fix. Plus, you’ll set yourself up to crash in a few hours meaning you’ll need to get another few cups throughout the day.
5. Eat a good breakfast
This one is so important that it deserves a subtopic of its own. Eating—not to mention preparing—a healthy breakfast will give you energy and boost your brainpower. Breakfast should be the biggest meal of the day; it will get your metabolism going and can help you lose weight. Actually, eating breakfast carries a host of benefits with it.
Breakfast is also an ideal opportunity to spend time with your family before you go your separate ways. Looking forward to a delicious breakfast in the morning can also be great motivation to get out of bed. If you need any healthy suggestions head over to the Breakfast section of our website. We recommend the scrambled tofu and the waffles.
You can also view breakfast as a measurement of early bird success. Did you have time for a leisurely breakfast, or did you have to cut it short to make it to work on time?
6. Keep up the good work
Perseverance is necessary. You can’t be a part-time morning person. Thankfully, it becomes a lot easier as time goes on. Remember to stick to the same routine every day of the week—doing otherwise can really mess with your sleep cycle.
If you are making the transition and feel the going is rough, don’t get discouraged. It can take a few weeks to reset your body’s clock, but it will come in time. If you are planning on jumping several hours, it may be wise to break the transition into a couple steps.
Remember that the role of light is extremely important. It doesn’t matter if it is natural or artificial (such as a lamp or even the light from computer or cellphone screens). You want to surround yourself with light in the morning and shun it before bedtime. Trust us, it makes a huge difference.
