This Mineral Relieves Headaches, Eases Anxiety, And Curbs Sugar Cravings—But 68% Of Us Don't Get Enough Of It. by Stephanie Eckelkamp

Posted by olajesu4real Labels: at 08:04

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<section class="field-body">What if we told you your <a href="http://www.prevention.com/weight-loss/weight-loss-tips/how-get-handle-your-food-cravings" target="_self">chocolate cravings could be quelled</a> <i>without </i>that
 double fudge brownie? Or that your period cramps, constipation, or even
 anxiety had a surprisingly easy fix—no drugs required? The potential 
solution: magnesium, an essential mineral that most of us aren't 
consuming enough of.<br />

<b>Why so many of us have a magnesium deficiency</b><br />
 Approximately 68% of Americans aren't getting the recommended daily 
310-320 mg (for women) or 400-420 mg (for men) of magnesium, a mineral 
that plays a role in over 300 enzymatic reactions in the body. "In 
general, people don't consume enough vegetables, especially green leafy 
ones—some of the best sources of magnesium—and consume too many 
processed and refined grains, which are stripped of minerals," says 
registered dietitian nutritionist <a href="http://www.honestlynourished.com/about/meet-katie/" target="_blank">Katie Shields</a>.
 "What's more, industrial agricultural and water purification practices 
deplete our soil and water of naturally occurring magnesium." (Heal your
 whole body with Rodale's <a href="http://www.healyourwholebody.com/rev?keycode=258853" target="_blank">12-day liver detox for total body health</a>.)</section>                    </div>
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<b>MORE: </b><a href="http://www.prevention.com/health/symptoms-vitamin-d-deficiency" target="_self">5 Signs You're Not Getting Enough Vitamin D</a>
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<br />
<section class="field-body"><b>Killer menstrual cramps—plus other signs you could be deficient</b><br />
 Because <a href="http://www.prevention.com/health/4-things-that-can-happen-if-youre-not-getting-enough-magnesium" target="_self">magnesium plays a role in so many reactions</a>
 in the body, being low in the mineral can cause you to feel crummy in a
 number of ways. Magnesium aids in muscle relaxation and blood flow, so 
having a deficiency can cause everything from worsened <a href="http://www.prevention.com/health/prevent-period-cramps" target="_self">period cramps</a>
 to tension headaches to muscle fatigue to constipation, says Shields. 
The mineral also plays a role in blood sugar regulation and has a 
calming effect on the nervous system, so a deficiency often triggers 
cravings for sugar and can contribute to anxiety and difficulty 
sleeping.<br />

<b>How to hit your daily quota via food</b><br />
 While magnesium may not be a cure-all for every one of your aches, 
pains, and mystery ailments, making a point to hit your daily quota with
 the right foods helps ensure that your body has what it needs to 
function optimally. In general, foods that are high in fiber are good 
sources, says Shields: Think leafy vegetables such as kale, Swiss chard,
 and seaweed. Other good sources include broccoli, squash, nuts 
(particularly almonds), seeds, legumes (especially edamame and black 
beans), and even raw cacao powder. (Here's a handy <a href="http://www.prevention.com/health/healthy-living/health-benefits-magnesium" target="_self">cheat sheet for getting your daily dose of magnesium from food</a>.) Get a hefty dose of magnesium in this <a href="http://www.honestlynourished.com/post-workout-nutrition-my-ultimate-recovery-smoothie-bowl-recipe/" target="_blank">Ultimate Post-Workout Recovery Smoothie Bowl</a>.<br />

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<b>MORE: </b><a href="http://www.prevention.com/food/13-power-foods-lower-blood-pressure-naturally" target="_self">13 Power Foods That Lower Blood Pressure Naturally</a><br />

<b>Should you take a supplement?</b><br />
 "Obtaining nutrients from whole food sources is always preferable, but 
it can be difficult to get enough magnesium through food alone," says 
Shields. "So I do <a href="http://www.prevention.com/health/vitamins-you-need-after-age-40/slide/5" target="_self">recommend magnesium supplements</a>."
 How much? Magnesium supplements are likely safe for most adults when 
taken in low doses (100-300 mg/day). Shields typically recommends taking
 magnesium glycinate, as this form is readily absorbed in the 
gastrointestinal tract, and dividing your intake throughout the day 
(e.g., 100 mg up to three times a day). If you take magnesium in excess,
 you might experience loose stools, nausea, or vomiting. Talk to your 
doctor or a registered dietitian who can assess your diet and other 
medications, supplements, or herbs you may be taking for potential 
interactions or adverse effects.</section><section class="field-body"><br />

</section><section class="field-body"><b>src:</b>
http://www.prevention.com/health/effects-of-magnesium-deficiency?utm_source=other&utm_medium=email&utm_campaign=PVN_HealthNL_20161203&smartcode=YM_0024283656_0001583855<br />

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What if we told you your chocolate cravings could be quelled without that double fudge brownie? Or that your period cramps, constipat...

10 THINGS TO DO FOR A HEALTHY AND STRONG BONE

Posted by olajesu4real Labels: at 11:36

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     Bones create the frame on which your body is built. You also need bones for protection and to carry out even a small task with ease. Along with providing strength, balance and support for your body, healthy bones support a better posture and make you look and feel more youthful.<br />
     As you grow old, you become more vulnerable to weak bones. Even a small fall may break a bone, resulting in pain and loss of independence. Though you cannot avoid aging, thinning and fragile bones leading to osteoporosis and other conditions may be prevented with some simple lifestyle changes. Your diet, water intake, physical activity, stress level and overall health have a huge impact on your bones.<br />
<b><i>Here are top 10 ways to keep your bones strong and healthy.</i></b><br />
      Boost Your Calcium Intake<br />
Calcium helps form and maintain healthy, strong bones. A low calcium level contributes to low bone density and early bone loss. A proper calcium level can help prevent osteoporosis and other..<br />
      Green leafy vegetables are the best calcium sources. Beans are also high in calcium.  Calcium-fortified orange and apple juice contain a good amount of calcium in absorbable form. Low-fat dairy products like cheese, milk and yogurt are also rich in calcium.<br />
       Enjoy Early Morning Sunlight<br />
Expose your arms, hands and face to early morning sunlight for about 10 to 15 minutes daily to help your body naturally produce enough vitamin D needed for strong and healthy bones. You can also eat foods rich in vitamin D, such as milk, cereal, orange juice, sardines, shrimp, egg yolks and tuna. In fact, the body needs vitamin D in order to absorb calcium better.<br />
      According to a 2004 study published in the American Journal of Clinical Nutrition, a vitamin D deficiency causes the bone disease osteomalacia, precipitates and exacerbates osteoporosis in adults, and causes rickets in children.<br />
    Avoid Excess Salt<br />
Salt is known to cause excessive calcium excretion through the kidneys.<br />
     A 2013 study by the Endocrine Society states that high salt intake increases a woman’s risk of breaking a bone after menopause, irrespective of bone density. In an earlier 2008 study published in the            Journal of Bone and Mineral Research, researchers concluded that salt causes a significant change in bone calcium balance, especially when consumed with a high calcium intake.<br />
The American Heart Association suggests limiting your daily salt intake to less than 1,500 mg.<br />
<i><b>Quit Smoking</b></i><br />
Smoking cigarettes can lead to a variety of health problems, including issues with your bones. It prevents the body from efficiently absorbing calcium, thereby decreasing bone mass.<br />
    The U.S. National Institutes of Health suggests that smokers with lower bone mass have a higher risk of fractures than non-smokers, and the risk keeps on increasing with the number of years and cigarettes that a person smokes.<br />
   Furthermore, female smokers tend to experience menopause at an earlier age, leading to increased bone loss.<br />
    A 2013 study published by researchers at the University of Pennsylvania notes that cigarette smoking is associated with longer healing times and higher rates of wound complications in long-bone fractures.<br />
<i><b>Say no to soda</b></i><br />
If you are a soda addict, bear in mind that drinking soda in excess can cause a reduction in bone mineral density and an increased risk of fracture.<br />
When you drink too much soda, it leads to an increase in phosphate levels in the blood. This in turn depletes calcium from your bones and increases calcium excretion in your urine. It even prevents proper absorption of calcium.<br />
<i><b>Drink in Moderation</b></i><br />
    To enjoy good health and maintain strong bones, avoid drinking more than one drink a day if you are a woman, and no more than two a day if you are a man.<br />
    Chronic and heavy alcohol intake contributes to low bone mass, reduced bone formation, increased risk of fractures and delayed fracture healing.<br />
<i><b>Drink less coffee</b></i><br />
The caffeine in coffee can interfere with the body’s ability to absorb calcium, which contributes to low bone strength.<br />
     A 2006 study published in Osteoporosis International found that a daily intake of four or more cups of coffee may cause increased risk of osteoporotic fractures, especially in women with low calcium intake.<br />
     Moreover, a 2001 study published in the American Society for Clinical Nutrition journal notes that caffeine intake increases the rate of bone loss in elderly women and interacts with vitamin D receptor genotypes.<br />
<i><b>Exercise Daily</b></i><br />
    Regular exercise is always recommended for keeping your body in good shape and reducing your risk of falls. Particularly, weight-bearing exercises should be done on regular basis to maintain and improve bone health.<br />
    A 2009 study published in Sports Medicine notes that people suffering from osteoporosis should do weight-bearing exercise and resistance exercise, as tolerated, along with exercise targeted to improve balance, mobility and posture. This will reduce the likelihood of falling and its associated morbidity and mortality.</div>
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bone-related problems. People between ages 19 and 50 should consume 1,000 mg of calcium a day.<br />
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Vitamin C is essential for collagen formation and normal bone development. As it is an antioxidant, it helps reduce oxidative stress to protect you against inflammation which drives bone resporption contributing to reduced calcium in the bones.</div>
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It stimulates the production of bone-building cells, called osteoblasts, and suppresses bone-destroying cells, called osteoclasts.</div>
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A 2012 study published in Public Library of Science (PLOS) establishes vitamin C as a skeletal anabolic agent and points out that it prevents hypogonadal bone loss.</div>
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Fruits and vegetables are high in vitamin C. You can even take a supplement, after consulting your doctor.</div>
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Include Protein in Your Diet<br />
Dietary protein works synergistically with calcium to improve calcium retention and bone metabolism.</div>
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A 2010 study published in Current Opinion in Clinical Nutrition and Metabolic Care notes that consuming more protein (including that from meat) than the recommended dietary allowance is beneficial for calcium utilization and bone health, particularly among the elderly.</div>
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For bone heath, you can consume both plant as well as animal protein found in dairy products, meat, beans, grains and vegetables.</div>
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Courtesy: http://www.top10homerem</div>
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Bones create the frame on which your body is built. You also need bones for protection and to carry out even a small task with ease. ...

21 uses of Shea Butter

Posted by olajesu4real Labels: shea butter at 11:17

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<b><i><a href="http://wellnessmama.com/">What is Shea Butter?</a></i></b><br />
Shea butter is a skin super food that comes from the seeds of the fruit of the Shea (Karite) tree and that is naturally rich in vitamins A, E and F. It offers UV protection (it is SPF ~6) and provides the skin with essential fatty acids and the nutrients necessary for collagen production. Shea butter has been used in Africa and other countries for years to improve skin and hair.<br />
Shea Butter Benefits<br />
<b><i>Moisturizing :</i></b> The concentration ofnatural vitamins and fatty acids in Shea butter makes it incredibly nourishing and moisturizing for skin. It is oftenused to remedy dry skin and to help protect the skin’s natural oils.<br />
<b><i>Reduces Inflammation :</i></b> A 2010 study found that due to its cinnamic acid and other natural properties, shea butter was anti-inflammatory. (source) One compound in particular, lupeol cinnamate, was found to reduce skin inflammation and even potentially help avoid skin mutations. This also makes it beneficial for some people with acne.<br />
Skin <br />
<b><i>Smoothing:</i></b> Shea butter aids in the skin’s natural collagen production and contains oleic, stearic, palmitic and linolenic acids that protect and nourish the skin to prevent drying. With long term use, many people reportskin softening and strengthening as well as wrinkle reduction.<br />
<b><i>Shea Butter Uses</i></b><br />
Shea butter is one ofthe most versatile natural beauty ingredients and I use it daily in some form. I’ve used it for years in everything from my homemade lotion bars and original magnesium body butter to homemade lip balms and healing salves.<br />
<b><i>Some of my favorite uses for Shea Butter:</i></b><br />
1. By itself for face and body as a natural moisturizer<br />
2. In a shea butter lotion bar stick for easy use<br />
3. Alone or in a pregnancy stretch mark salve to ward offstretch marks<br />
4. As the best under-eye wrinkle remover and bag-reducer<br />
5. For massage butter<br />
6. In velvety soft whipped body butter<br />
7. or basic homemade lotion<br />
8. As a base for homemade deodorant<br />
9. As an SPF 6 skin lotion<br />
10. In magnesium body butter<br />
11. As a natural baby-care product (alone) or ingredient in baby care recipes<br />
12. By itself on the lips or in<br />
homemade lip balms<br />
13. Or homemade shimmer lip balm<br />
14. To improve skin elasticity (some even say it helps with cellulite)<br />
15. On the hair or scalp (in mixture with other natural ingredients)<br />
16. In homemade liquid creme foundation and makeup<br />
17. After sun or beach exposure to replenish skin<br />
18. On the eyelids before applying makeup to make it last longer<br />
19. As a natural cuticle cream<br />
20. On scars to naturally help collagen production<br />
21. On sore/raw noses during a cold or flu<br />
<b><i>What Kind of Shea Butter is Best?</i></b><br />
I only use raw, unrefined, Grade A Shea butter. There are many refined Shea butters that are odor free and bleached to be completely white, but the refining process removes some ofthe beneficial properties.<br />
<a href="http://wellnessmama.com/">I get my Shea butter here,</a> but it can sometimes be found at local health foodstores. Just look for one that is:raw/unrefined, unbleached, organic, Grade A<br />
<b><i>TIPS</i></b>: If you get unrefined shea butter, that means it has not been filtered and may contain trace particles of the shea nut. I often gently heat my shea butter until it just melts and then pour through a cheesecloth or strainer to remove any particles. Once strained, I pour the shea butter into silicon molds in pre-measured amounts (tablespoons, 1/4 cup, etc) so that it is ready to use for natural beauty recipes. Shea butter is for external use only. Ask a doc or dermatologist before using, especially with underlying skin conditions. Those with nut allergies should avoid or check with an allergist.<br />
<i>Courtesy: http://</i><i>wellnessmama</i><i>.com</i></div>
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What is Shea Butter? Shea butter is a skin super food that comes from the seeds of the fruit of the Shea (Karite) tree and that is ...

8 BENEFITS OF ALOE VERA

Posted by olajesu4real Labels: at 13:20

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<b><i>By</i></b> <b><i>Joe Leech, Dietitian</i></b><br />
Aloe vera is a popular medicinal plant that has been used for thousands of years.<br />
It is best known for treating skin injuries, but also has several other beneficial effectson health.<br />
This is a list of the benefitsof aloe vera:<br />
1. <a href="http:// https://authoritynutrition.com/8-proven-health-benefits-of-aloe-vera/"><b>Contains healthy plant compounds</b></a><br />
Aloe vera is a thick, short-stemmed plant that stores water in its leaves.<br />
It is widely used in the cosmetic, pharmaceutical and foodindustries, and has an estimated annual market value of $13 billion globally <br />
Aloe vera is well recognized by its thick, pointed and fleshy green leaves, which can grow to about 12-19 inches (30-50 cm) in length.<br />
This is what the Aloe vera plant looks like:<br />
        Each leaf is full of a slimy tissue that stores water, which makes the leaves thick. This slimy, water-filled tissue is the “gel” we associate with Aloe vera products.<br />
      The gel contains most of the bioactive compounds in the plant, including vitamins, minerals, amino acids and antioxidants. <br />
2. <i><b>Has antioxidant and antibacterial properties</b></i><br />
Antioxidants are important for health. Aloe vera gel contains powerful antioxidants, which belong to a large family of substances known as polyphenols.<br />
   These polyphenols, along with several other compounds in Aloe vera, can help inhibit the growth of certain bacteria that can cause infections in humans.<br />
3. <i><b>Accelerates the healing of burns</b></i><br />
Aloe vera is most commonly used as a topical medication, rubbed onto the skin rather than eaten. It has long been known as a treatment forsores, particularly burns, including sunburns.<br />
In fact, the <a href="http:// https://authoritynutrition.com/8-proven-health-benefits-of-aloe-vera/"><i><b>FDA</b></i></a> first approved Aloe vera ointment as an over-the-counter medication for skin burns back in 1959. Studies suggest that it is an effective topical treatment for first- and second-degree burns.<br />
A review of 4 experimental studies found that Aloe vera could reduce the healing time of burns by around 9 days compared to conventional medication.<br />
The evidence forAloe vera helping to heal other types of wounds is inconclusive.<br />
4. <i><b>Reduces dental plaque</b></i><br />
Tooth decay and diseases of the gum are very common health problems.<br />
One of the best ways to prevent this from happening is to reduce the buildup of plaque (bacterial biofilms) on the teeth. In a mouth rinse study of 300 healthy people, 100% pure Aloe vera juice was compared to the standard mouth wash ingredient chlorhexidine.<br />
After 4 days of use, the Aloe vera mouth rinse was found to be just as effective as chlorhexidine in reducing dental plaque.<br />
Another study found similar benefits of Aloe vera mouth rinse when used over a 15- to 30-day period. <br />
       Aloe vera does this by killing the plaque-producing bacterium Streptococcus mutans in the mouth, as well as the yeast<br />
Candida albicans. <br />
5. <i><b>Helps treat mouth ulcers, or canker sores</b></i><br />
        Many people have experienced mouth ulcers, or canker sores, at some point in their lives.<br />
        They usually form underneath the lip, inside the mouth, and last for about 7-10 days.<br />
      Studies have convincingly shown that Aloe vera treatment can accelerate the healing of mouth ulcers. In a 7-day study of 180 people with recurrent mouth ulcers, an Aloe vera patch applied to the area was effective in reducing the size of the ulcers.<br />
However, it did not out perform the conventional ulcer treatment, which is corticosteroids. In another study, Aloe vera gel not only accelerated the healing of mouth ulcers, it also reduced the pain associated with them.<br />
6. <i><b>Reduces constipation</b></i><br />
Aloe vera has often beused to treat constipation.<br />
This time it is not the gel, but the latex, that provides the benefits.<br />
The latex is a sticky yellow residue found just under the skin of the leaf.<br />
The key compound responsible forthis effectis called aloin, or barbaloin, which has well-established laxative effects.<br />
     However, some concerns have been raised about safety issues with frequent use. For this reason, Aloe latex has not been available in the US as an over-the-counter medication since 2002. Contrary to popular belief, Aloe vera does not appear to be effective against other digestive disorders, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).<br />
7. <i><b>May improve skin and help prevent wrinkles</b></i><br />
      There is some preliminary evidence that topical Aloe vera gel can slow aging of the skin.<br />
      In one study of 30 women over the age of 45, topical application of the gel was shown to increase collagen production and improve skin elasticity over a 90-day period.<br />
      Another study found that Aloe vera reduced erythema (redness of the skin), but was also found to dehydrate skin cells.<br />
There is very little evidence that Aloe vera can treat skin conditions like psoriasis and radiation dermatitis.<br />
8. Low blood sugar levels<br />
      Aloe vera has sometimes been used as a traditional diabetes remedy. It is said to enhance insulin sensitivity and help improve blood sugar management.<br />
       Several animal and human studies in type 2 diabetics have actually found promising results from consuming Aloe vera extract.<br />
         However, the quality of these studies was fairly poor, so it is definitely premature to recommend Aloe vera forthis purpose.<br />
Additionally, there have been some cases of liver damage reported with long-term ingestion of Aloe vera supplements.<br />
<i><b>Bottom Line:</b></i> Aloe vera is a popular medicinal plant that is used in the cosmetic, pharmaceutical and food industries. Its leaves are full of a gel-like substance that contains numerous beneficial compounds.<br />
<i><b>Bottom Line:</b></i> Aloe vera contains various powerful antioxidant compounds. Some of these compounds can help inhibit the growth of harmful bacteria.<br />
<b><i>Bottom Line:</i></b> Applying Aloe vera to burn wounds appears to accelerate the healing process. The evidence is inconclusive forother wound types.<br />
<i><b>Bottom Line:</b></i> When used as a mouth rinse, pure Aloe vera juice is just as effective at reducing dental plaque buildup as regular mouthwash.<br />
<i><b>Bottom Line: </b></i>Application of Aloe vera, either as a patch or gel, has been shown to aid in the recovery of mouth ulcers (canker sores).<br />
<i><b>Bottom Line</b></i>: Aloe vera latex has strong laxative effects, making it useful to treat constipation. It does not appear to be beneficial forother diseases of the digestive tract.<br />
src: <i><b>https://authoritynutrition.com/8-proven-health-benefits-of-aloe-vera/</b></i></div>
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By Joe Leech, Dietitian Aloe vera is a popular medicinal plant that has been used for thousands of years. It is best known for treati...

10 Amazing Beauty Tricks With Coconut OilDiscover the natural beauty benefits of coconut oil for your hair, skin, and face.

Posted by olajesu4real Labels: at 13:12

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       Yes, according to our experts. Coconut oil is used in many natural beauty products, and for good reason: It's naturally antibacterial and antifungal, coconut oil for skin is an excellent moisturizer, it can penetrate hair better than other oils, and, well, it smells like cookies.<br />
"Yum," says TieraonaLow Dog, MD, director of the fellowship program at the Arizona Center for Integrative Medicine. "Is there anything more luscious than coconut oil?"<br />
       We can't think of anything. But we can think of 10 amazinguses for it in your very own home that don't require spending a fortune on store-bought products. In fact, all you need is one thing: Raw (and preferably organic) virgin coconut oil.<br />
Here, count on two hands our completely natural DIY beauty tricks with coconut oil.<br />
1. <b>To soothe dry hands</b><br />
This won't work for dry digits when you're on the go, but at home, coconut oil for skin can work wonders on your dishwashing-parched hands. You can get a jar at your local grocery store, or try this organic coconut oil from Coconut Revolution. "I keep a jar of organic extra virgin coconut oil by the kitchen sink and put a little on after washing my hands to keep them soft and moist," says Low Dog. And if you cook with coconut oil—you can sub it for butter in baking recipes because it’s solid at room temperature—scoop out a little extra for your hands, too. "Whenever I cook with coconut oil, I make sure to moisturize my hands with it too," says Katrine van Wyk, a holistic health and nutrition coach based in New York.<br />
2. <b><i>As a cheekbone highlighter</i></b><br />
Nothing perks up a tired face like a little highlighter, but you don't need store-bought products to achieve the same effect. Simply sweep a small amount of organic coconut oil on top of makeup and leave it alone. It looks like your skin but glowier, which is why many natural makeup brands use it as a base ingredient in their formulas. If you're looking for a more portable option, try the cult favorite Living Luminizer by RMS Beauty, which has a coconut-oil base and light reflecting pigment.<br />
3. <b><i>To shave your legs</i></b><br />
Conventional shaving cream is an expensive cocktail of chemicals that you<br />
don't need to get a nice clean shave on your legs or underarms. Coconut oil, on the other hand, is inexpensive, naturally antimicrobial, and smells divine. Plus, its skin-soothing properties will leave your legs looking hydrated (but never greasy).<br />
4. <b><i>As a deep-conditioner</i></b><br />
There's a reason many conditioners contain coconut oil: It's better able to penetrate hair (and prevent protein loss) than mineral and sunflower oil, according to research. "I use coconut oil for hair and on my skin for deep conditioning," says Tasneen Bhatia, MD, an integrative doctor and owner of the Atlanta Center for Holistic and Integrative Medicine. Apply a quarter-size dollop to your hair, comb it, and then pile it into a loose bun. You'll want to place a soft towel over your pillow or sleep in a shower cap. In the morning, shampoo as usual with a gentle cleanser.<br />
5. <b><i>To remove eye makeup</i></b><br />
Yes, coconut oil even works on waterproof mascara!Put a little of this<br />
Organic Coconut Oil for Beautyon a cotton ball and gently sweep it over your eyes, paying attention to your under-eyes as well. The oil does a great job breaking down waxy, inky eye makeup, and leaves the delicate area hydrated, too. Once you're done, wash your face as usual.<br />
6. <b><i>As a body moisturizer</i></b><br />
A recent animal study found that when applied topically, virgin organic coconut oil for skin can speed up wound healing, and a human study found it to be effective in increasing hydration and reducing water loss in seriously dry skin. Sounds like a recipe for a really good lotion to us! It's a health-expert favorite, too. Says Wyk: "It smells delicious, is very affordable, and leaves my skin feeling nourished and smooth."<br />
7.<b><i> To clean your face</i></b><br />
Because coconut oil is naturally antibacterial, antifungal, moisturizing and, according to research, great for atopic dermatitis, many women swear by its use as a nighttime moisturizer for their face, too. Try the double-cleansing method: Simply rub the oil in circular motions all over your face and neck, giving yourself a gentle massage as you go. When you're done, wash off the residue with your favorite cleanser. (If you're adult-acne prone, avoid this technique unless you know your skin tolerates coconut oil.)<br />
8. <b><i>To add shine</i></b><br />
Smooth a tiny amount of organic coconut oil onto your ends of your hair to add a little shine, or on flyaways ifyou have dark hair. Remember that a dab will do you: Any more and your hair might appear greasy.<br />
9. <b><i>In a luscious body scrub</i></b><br />
Here's a little DIY beauty secret: That store-bought body scrub you save for special occasions? It's a waste of money. That's because you can make one yourself with ingredients you already have in your kitchen. Low Dog agrees. "I love to do this. It's wonderfully moisturizing, great for the skin, inexpensive, and blissfully absent of chemicals you can't pronounce!" To make your own, Low Dog suggests melting ½ c of coconut oil at very low heat. Pour it over 1 c of brown sugar or salt and stir well. If you have some on hand, add in five drops of your favorite essential oil or some pure vanilla extract for a scrub so fragrant you'll want to eat it.<br />
10. <b><i>For a little rubdown</i></b><br />
Many store-bought massage oils have either coconut or jojoba oil as their base. Cut out the middleman and go straight to the bottle. It's slippery, skin-friendly, and coconut oil for skin moisturizes, too.<br />
                  <i><b>By SIOBHAN O'CONNOR</b></i></div>
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Yes, according to our experts. Coconut oil is used in many natural beauty products, and for good reason: It's naturally anti...

Things We Eat Carelessly That Help Our Skin Glow

Posted by olajesu4real Labels: at 16:43

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<span style="font-family: "times" , "times new roman" , serif;">Eating to have a best toned skin is important. but their are common  fruit we eat carelessly that help the skin stay well and avert the risk of caner of the skin and other inflammation in the body  tissues.</span><br />
<span style="font-family: "times" , "times new roman" , serif;"><b><u>Apple (</u></b><b style="background-color: #f9f9f9; font-size: 14px; line-height: 21px; text-align: center;"><span class="binomial"><span style="font-family: "times" , "times new roman" , serif;">Malus</span><i><span style="font-family: "times" , "times new roman" , serif;"> pumila</span><span style="font-family: sans-serif;">)</span></i></span></b></span><br />
<span style="font-family: "times" , "times new roman" , serif;"> <img alt="Image result" src="https://media.mercola.com/assets/images/food-facts/apple.jpg" /></span><br />
<span style="font-family: "times" , "times new roman" , serif;">The apple fruits contain alot of vitamin C that pause skin ageing by stopping the production of free-radicals in the body. This fruits is also beneficial in some other areas of our such</span><br />
<ul>
<li><span style="font-family: "times" , "times new roman" , serif;"> lowering the risk of heart disease, </span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">boosting the immune system</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">weight loss</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">fight cancer</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">lowering the risk of stroke</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">reduce diarrhoea and constipation</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">boosting memory</span></li>
</ul>
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<b><span style="font-family: "times" , "times new roman" , serif;"><i><u>Carrots</u> (</i>Daucus<i> carota)</i></span></b></div>
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<span style="font-family: "times" , "times new roman" , serif;"><img alt="Image result" height="210" src="https://media.mercola.com/assets/images/food-facts/carrot-fb.jpg" width="400" /></span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Carrots contains beta carotene when eaten is  converted into vitamin A. it also help the skin glow and prevents skin wrincnkles. </span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><u style="font-style: italic; font-weight: bold;">Spinach</u><b><i> (</i>Spancia<i> oleracea)</i></b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><img alt="Image result" height="292" src="https://cdn1.medicalnewstoday.com/content/images/articles/270609-spinach.jpg" width="400" /></span></div>
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<span style="font-family: "times" , "times new roman" , serif;">Spinach is blessed with anti-oxidants and anti-inflammatory properties that help flush out toxic substance giving us a clear skin and it also strengthen  our skin tissue.</span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><u style="font-style: italic; font-weight: bold;">Lemon</u><b><i> (</i>Citrus<i> limon)</i></b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><img height="241" src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcS3dVtTshV9nrmZNqERisThXIftk1UezUdxdlYEzwKQlsjwP5k7jPxAdT8" width="400" /></span></div>
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<span style="font-family: "times" , "times new roman" , serif;">This fruits contains vitamins C that help in the synthesis of collagen. it also help wrinkles ,scars, blackheads posted on our skin.</span><br />
<span style="font-family: "times" , "times new roman" , serif;"><b><i><u>Sweet Potato</u> (Ipomoea batatas)</i></b></span><br />
<img alt="Image result" src="https://f.tqn.com/y/homecooking/1/W/z/s/1/sweetpotatoes_getty2400.jpg" /><br />
<a href="https://draft.blogger.com/blogger.g?blogID=4574660858209663884" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="font-family: "times" , "times new roman" , serif;"> <span style="background-color: white; box-sizing: border-box; color: #333333; font-size: 18px; font-weight: 700; letter-spacing: 0.3700000047683716px; line-height: 26px; text-align: justify;"> </span><span style="background-color: white; color: #333333; letter-spacing: 0.3700000047683716px; line-height: 26px; text-align: justify;">Anti-inflammatory in nature, sweet potato has high vitamin A content which helps fight acne-causing bacteria. The presence of vitamin C further improves skin tone and heals pimple scars.</span></span><br />
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<a href="https://draft.blogger.com/blogger.g?blogID=4574660858209663884" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><span style="box-sizing: border-box;"><span style="font-family: "times" , "times new roman" , serif;"><u style="font-style: italic; font-weight: 700;">Tomato</u><span style="font-style: italic; font-weight: 700;"> ( </span><b>Solanum</b><span style="font-style: italic; font-weight: 700;"> lycopersicum)</span></span></span></div>
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Eating to have a best toned skin is important. but their are common fruit we eat carelessly that help the skin stay well and avert the r...

Basics Steps In Living Healthy(part 3)

Posted by olajesu4real Labels: at 14:45

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<span style="color: yellow; font-family: "times" , "times new roman" , serif;">Healthy Living Step No. 7: Improve your relationships.</span></h3>
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<span style="color: #6fa8dc; font-family: "times" , "times new roman" , serif;">Healthy living isn't just about your personal habits for, say, diet and activity. It's also about your connections with other people -- your social network.</span></div>
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<span style="color: #6fa8dc; font-family: "times" , "times new roman" , serif;">DeWall, the University of Kentucky social psychologist, offers these tips for broadening your social network:</span></div>
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<li style="background-color: transparent; line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="color: #6fa8dc; font-family: "times" , "times new roman" , serif;"><b>Look for people like you.</b> The details of their lives don't have to match yours, but look for a similar level of openness. "What really is important in terms of promoting relationship well-being is that you share a similar level of comfort in getting close to people," DeWall says. For instance, he says that someone who needs a lot of reassurance might not find the best relationship with someone who's more standoffish. "Feel people out in terms of, 'Does this person seem like me in terms of wanting to be close to other people?'" DeWall suggests.</span></li>
<li style="background-color: transparent; line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="color: #6fa8dc; font-family: "times" , "times new roman" , serif;"><b>Spend time with people.</b> "There's this emphasis in our culture that you need to be very independent -- an army of one, you can get along on your own," DeWall says. "Most people don't know their neighbors as much as they did 50 or 60 years ago."</span></li>
<li style="background-color: transparent; line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="color: #6fa8dc; font-family: "times" , "times new roman" , serif;"><b>Build both virtual and face-to-face <a class="" href="http://www.webmd.com/sex-relationships/rm-quiz-sex-fact-fiction" style="text-decoration: none;">relationships</a>.</b> DeWall isn't against having online connections to other people. "But I think long term, having all of your <a class="" href="http://www.webmd.com/sex-relationships/bhc-healthy-sex-life/default.htm" style="text-decoration: none;">relationships</a> online or virtual ... would probably be something that wouldn't be as beneficial as having a mix" of having virtual and in-person relationships.</span></li>
<li style="background-color: transparent; line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="color: #6fa8dc; font-family: "times" , "times new roman" , serif;"><b> If a close relationship is painful, get help.</b> "Some of my work and some work that other people are doing suggest that ... when you feel rejected by someone, that your body actually registers it as pain. So if I'm in a relationship that's really causing me a lot of pain, then we need to do something, we need to go and seek help," DeWall says.</span></li>
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<span style="color: #ffe599; font-family: "times" , "times new roman" , serif;">Healthy Living Step No. 8: Challenge your mind.</span></h3>
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<span style="color: #e69138; font-family: "times" , "times new roman" , serif;">Participating in mentally stimulating activities, especially activities that involve other people, may be good for the <a class="" href="http://www.webmd.com/brain/picture-of-the-brain" style="text-decoration: none;">brain</a>.</span></div>
<span style="font-family: "times" , "times new roman" , serif;"><span style="color: #e69138;"><span style="background-color: white; font-size: 13px; line-height: 16px;"></span><a href="https://draft.blogger.com/blogger.g?blogID=4574660858209663884" name="2" style="background-color: white; font-size: 13px; line-height: 16px;"></a><span style="background-color: white; font-size: 13px; line-height: 16px;"></span><span style="background-color: white; font-size: 13px; line-height: 16px;"></span></span><br /></span>
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<span style="color: #e69138; font-family: "times" , "times new roman" , serif;">There's no downside to including <a class="" href="http://www.webmd.com/brain/ss/slideshow-concussions-brain-injuries" style="text-decoration: none;">brain</a>-challenging activities as part of your healthy living, unless "you spent $400 on some computer program that makes all sorts of wild claims about <a class="" href="http://www.webmd.com/brain/rm-quiz-amazing-brain" style="text-decoration: none;">brain</a> health," says David Knopman, MD, a neurologist at the Mayo Clinic in Rochester, Minn.</span></div>
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<span style="color: #e69138; font-family: "times" , "times new roman" , serif;">Knopman explains that <a class="" href="http://www.webmd.com/brain/video/brain-training" style="text-decoration: none;">brain</a> fitness is influenced by many factors, including education and opportunities for mentally stimulating activities starting in childhood, and also by the presence or absence of <a class="" href="http://www.webmd.com/depression/ss/slideshow-depression-overview" style="text-decoration: none;">depression</a>,<a class="" href="http://www.webmd.com/diabetes/diabetes-health-check/default.htm" style="text-decoration: none;">diabetes</a>, <a class="" href="http://www.webmd.com/smoking-cessation/ss/slideshow-13-best-quit-smoking-tips-ever" style="text-decoration: none;">smoking</a>, <a class="" href="http://www.webmd.com/hypertension-high-blood-pressure/default.htm" style="text-decoration: none;">high blood pressure</a>, and other risks.</span></div>
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<span style="color: #e69138; font-family: "times" , "times new roman" , serif;">Observational studies have shown that people who engage in mentally stimulating activities may be less likely to develop <a class="" href="http://www.webmd.com/alzheimers/guide/alzheimers-dementia" style="text-decoration: none;">dementia</a>. But Knopman notes that such studies don't prove cause and effect, so it's not clear if mentally stimulating activities protect against dementia or whether people with healthier brains are drawn to those activities in the first place.</span></div>
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<span style="color: #e69138; font-family: "times" , "times new roman" , serif;">That said, Knopman says, "I think that socially engaging activities are particularly important, and that's why I'm somewhat skeptical about the various commercial entities that seek to sell computer games to stimulate the brain. ... If that's done to the exclusion of socially engaging activity, it's probably counterproductive."</span></div>
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Healthy Living Step No. 7: Improve your relationships. Healthy living isn't just about your personal habits for, say, diet a...

Basics Steps In Living Healthy (part 2)

Posted by olajesu4real Labels: at 14:32

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<span style="color: black;">Healthy Living Step No. 4: Upgrade your diet.</span></span></h3>
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<span style="color: yellow; font-family: "times" , "times new roman" , serif;">Williams, a nutritionist for a dozen years, says her diet advice isn't about eating certain foods and avoiding others as much as it is about awareness and choices. Here are her pointers:</span></div>
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<li style="background-color: transparent; line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="color: yellow; font-family: "times" , "times new roman" , serif;"><b>Replace "I should" with "I choose."</b> So instead of "I should be eating more <a class="" href="http://www.webmd.com/food-recipes/ss/slideshow-exotic-fruits" style="text-decoration: none;">fruits and vegetables</a>," it's "I choose to eat more <a class="" href="http://www.webmd.com/food-recipes/ss/slideshow-fun-facts-fruits-vegetables" style="text-decoration: none;">fruits and vegetables</a>" or "I choose not to," because it's more powerful language," Williams says. "It shows that you're in control, you're making the choice. So if you choose to or you choose not to, you make the choice and you move on."</span></li>
<li style="background-color: transparent; line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="color: yellow; font-family: "times" , "times new roman" , serif;"><b>Skip the guilt.</b> "Usually, whenever someone feels guilty about something, it feeds right back to the behavior that they're trying to get rid of," Williams says. "So if someone is an emotional eater and they say, 'I know I shouldn't be doing this," it implies more guilt and judgment on themselves, they feel worse, and then they end up eating to comfort themselves."</span></li>
<li style="background-color: transparent; line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="color: yellow; font-family: "times" , "times new roman" , serif;"><b>Choose to plan.</b> Stock your pantry with healthy fare and bring <a class="" href="http://www.webmd.com/diet/guide/best-worst-snacks" style="text-decoration: none;">healthy snacks</a> with you so you're prepared when you get <a class="" href="http://www.webmd.com/diet/features/top-10-ways-to-deal-with-hunger" style="text-decoration: none;">hungry</a>. "When we're really <a class="" href="http://fit.webmd.com/kids/food/rmq/rm-quiz-hunger-what-is-it" style="text-decoration: none;">hungry</a>, our physiology kicks in and that's when we're craving the hamburger and fries; we're not craving a salad," Williams says.</span></li>
<li style="background-color: transparent; line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="color: yellow; font-family: "times" , "times new roman" , serif;"><b>Slow down and savor your food.</b> Don't watch TV, work, or drive while you're eating. "A lot of people tell me, 'My problem is that I really like food,' but I think that's a really good thing," Williams says. "If you really enjoy food, sit down and enjoy your meal. You're much more likely to feel psychologically satisfied if you don't multitask while you're eating."</span></li>
<li style="background-color: transparent; line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="color: yellow; font-family: "times" , "times new roman" , serif;"><b>Shoot for five to nine daily servings of varied <a class="" href="http://www.webmd.com/food-recipes/video/video-powerhouse-fruits-and-veggies" style="text-decoration: none;">fruits and vegetables</a>.</b>Cover the rainbow of fruit and vegetable colors to get a good mix of <a class="" href="http://www.webmd.com/a-to-z-guides/tc/major-nutrients-in-food-topic-overview" style="text-decoration: none;">nutrients</a>. "If you're not getting the rainbow, you're probably not getting all the <a class="" href="http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/slideshow-missing-nutrients" style="text-decoration: none;">nutrients</a> that you need," Williams says.</span></li>
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Healthy Living Step No. 5: Manage stress.</span></h3>
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<span style="color: #ea9999; font-family: "times" , "times new roman" , serif;">As a wellness coach trained in <a class="" href="http://www.webmd.com/balance/stress-management/default.htm" style="text-decoration: none;">stress management</a>, Williams recommends making two different plans to handle stress.</span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="color: #ea9999;"><span style="background-color: white; font-size: 13px; line-height: 16px;"></span><a href="https://draft.blogger.com/blogger.g?blogID=4574660858209663884" name="2" style="background-color: white; font-size: 13px; line-height: 16px;"></a><span style="background-color: white; font-size: 13px; line-height: 16px;"></span><span style="background-color: white; font-size: 13px; line-height: 16px;"></span><br /></span>
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<li style="background-color: transparent; font-size: 16px; line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="color: #ea9999; font-family: "times" , "times new roman" , serif;"><b>Routine maintenance:</b> Develop positive coping skills, such as <a class="" href="http://www.webmd.com/balance/meditation" style="text-decoration: none;">meditation</a> and visualization, and look for activities, such as <a class="" href="http://www.webmd.com/balance/guide/the-health-benefits-of-yoga" style="text-decoration: none;">yoga</a> or exercise, to keep your baseline stress level in check.</span></li>
<li style="background-color: transparent; font-size: 16px; line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="color: #ea9999; font-family: "times" , "times new roman" , serif;"><b>Breakthrough stress:</b> Find ways to handle stressful situations that flare up without warning. For instance, Williams says that after a stressful meeting at work, you might run up and down the stairs a few times to burn off anger, or retreat to a bathroom stall to take a few deep breaths and refocus.</span></li>
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<span style="color: #ea9999; font-family: "times" , "times new roman" , serif;">Williams also shares three other <a class="" href="http://www.webmd.com/balance/stress-management/stress-assessment/default.htm" style="text-decoration: none;">stress management</a> tips that you can start using immediately:</span></div>
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<li style="background-color: transparent; line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="color: #ea9999; font-family: "times" , "times new roman" , serif;"><b>Check your perspective.</b> Ask yourself, "Will this matter to me a year from now?" If not, why are you getting so wound up?</span></li>
<li style="background-color: transparent; line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="color: #ea9999; font-family: "times" , "times new roman" , serif;"><b>Volunteer.</b> Helping to meet other peoples' needs may make your own problems seem smaller.</span></li>
<li style="background-color: transparent; line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="color: #ea9999; font-family: "times" , "times new roman" , serif;"><b>Keep a gratitude journal.</b> Write down the positive people, events, and things that you're thankful for. "It really switches the focus to, 'Wow, look how much I have," Williams says. "Most stress is caused by wishing things were different than they are now."</span></li>
<li style="background-color: transparent; line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="color: #ea9999; font-family: "times" , "times new roman" , serif;"><b>Breathe.</b> One of the breathing exercises that Williams recommends is to count your breaths for a minute, and then try to cut that number of breaths in half for the next minute.</span></li>
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Healthy Living StepNo. 6: Sleep better.</span></h3>
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<span style="color: #f1c232; font-family: "times" , "times new roman" , serif;">If you have <a class="" href="http://www.webmd.com/sleep-disorders/ss/slideshow-sleep-disorders-overview" style="text-decoration: none;">trouble sleeping</a>, try these tips from <a class="" href="http://www.webmd.com/sleep-disorders/sleep-habits-assessment" style="text-decoration: none;">sleep</a> medicine specialist Lisa Shives, MD, medical director of Northshore Sleep Medicine in Evanston, Ill.</span></div>
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<li style="background-color: transparent; line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="color: #f1c232; font-family: "times" , "times new roman" , serif;"><b>No TV or computer two hours before <a class="" href="http://www.webmd.com/parenting/childs-bedtime" style="text-decoration: none;">bedtime</a>.</b> It's not just because the TV and computer are stimulating; it's also because of their light. "We're very sensitive to the cue that light gives you that it's time to be up and about," Shives says. She recommends light, calming reading lit by a lamp that doesn't shine directly into your <a class="" href="http://www.webmd.com/eye-health/picture-of-the-eyes" style="text-decoration: none;">eyes</a>.</span></li>
<li style="background-color: transparent; line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="color: #f1c232; font-family: "times" , "times new roman" , serif;"><b>No heavy exercise close to <a class="" href="http://www.webmd.com/parenting/raising-fit-kids/recharge/slideshow-make-bedtime-easier" style="text-decoration: none;">bedtime</a>.</b> Light <a class="" href="http://www.webmd.com/fitness-exercise/guide/how-to-stretch" style="text-decoration: none;">stretching</a> is OK, but vigorous activity will heat up your body's core temperature, which makes it harder to sleep. "If you're working up a sweat, you're working too hard right before bed," Shives says.</span></li>
<li style="background-color: transparent; line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="color: #f1c232; font-family: "times" , "times new roman" , serif;"><b>Take a hot bath.</b> That will heat up your core <a class="" href="http://www.webmd.com/first-aid/body-temperature" style="text-decoration: none;">body temperature</a>, but when you get out of the bath, your core temperature will fall, which may help you get to sleep. Plus, the bath "relaxes you mentally," Shives says. She adds that having a hot, noncaffeinated drink, such as chamomile tea, may also help.</span></li>
<li style="background-color: transparent; line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="color: #f1c232; font-family: "times" , "times new roman" , serif;"><b>Set a regular sleep schedule.</b> When Shives treats <a class="" href="http://www.webmd.com/sleep-disorders/guide/insomnia-symptoms-and-causes" style="text-decoration: none;">insomnia</a> patients, she tells them that although they can't make themselves fall asleep, they can make themselves get up at a certain time the next morning. And though they may be tired at first, if they don't nap, they may start sleeping better during the following nights. "We're going to get nowhere if they take big naps during the day and keep a very erratic sleep schedule; it's chaos then," Shives says.</span></li>
<li style="background-color: transparent; line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="color: #f1c232; font-family: "times" , "times new roman" , serif;"><b>Don't count on weekend catch-up sleep.</b> If you have chronic sleep problems, you probably can't make up for that on the weekends. But if you generally sleep well and have a rough week, go ahead and sleep in on the weekend. "I actually think that's good for the body," Shives says.</span></li>
<li style="background-color: transparent; line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="color: #f1c232; font-family: "times" , "times new roman" , serif;"><b>Don't ignore chronic sleep problems. "</b>Don't let sleep troubles linger for months or years. Get to a sleep specialist earlier rather than later, before bad habits set in," Shives says.</span></li>
<li style="background-color: transparent; line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="color: #f1c232; font-family: "times" , "times new roman" , serif;"><b>Prioritize good sleep.</b> "This is as important as <a class="" href="http://www.webmd.com/diet/default.htm" style="text-decoration: none;">diet and exercise</a>," Shives says. She says that in our society, "we disdain sleep, we admire energy and hard work and [have] this notion that sleep is just something that gets in the way."</span></li>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="color: #222222; font-family: "lato" , "arial" , sans-serif;"><span style="line-height: 24px;">Sources:</span></span><a href="http://www.webmd.com/balance/features/healthy-living-8-steps-to-take-today?page=4">http://www.webmd.com/balance/features/healthy-living-8-steps-to-take-today?page=4</a></span></div>

Healthy Living Step No. 4: Upgrade your diet. Williams, a nutritionist for a dozen years, says her diet advice isn't about eati...

Basics Steps In Living Healthy (part 1)

Posted by olajesu4real Labels: living healthy at 14:03

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<span style="background-color: white;"><b style="font-size: 22px;"><span style="color: magenta; font-family: "times" , "times new roman" , serif;">Healthy Living Step No. 1: Take stock.</span></b></span></div>
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<span style="background-color: white;"><span style="color: #3d85c6; font-family: "times" , "times new roman" , serif;">Your first step toward healthy living is to get a handle on your health status right now. Here's your to-do list:</span></span></div>
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<li style="line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="color: #3d85c6; font-family: "times" , "times new roman" , serif;"><b>Make appointments with your doctor and dentist.</b> Catch up on your routine screening and <a class="" href="http://www.webmd.com/vaccines/default.htm" style="text-decoration: none;">immunizations</a>, and take the opportunity to <a href="http://www.webmd.com/prostate-cancer/making-the-most-of-your-appointment" style="text-decoration: none;">ask your doctor</a> any questions you might have.</span></span></li>
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<li style="line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="color: #3d85c6; font-family: "times" , "times new roman" , serif;"><b>Gauge your girth.</b> Measure your height and weight to <a href="http://www.webmd.com/diet/calc-bmi-plus" style="text-decoration: none;">check your BMI</a>, and <a href="http://www.webmd.com/diet/calculating-your-waist-circumference__" style="text-decoration: none;">measure your waist circumference</a> to see if you're<a class="" href="http://www.webmd.com/diet/obesity/features/am-i-obese" style="text-decoration: none;">overweight</a> and if your waistline is putting your health at risk.</span></span></li>
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<li style="line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="color: #3d85c6; font-family: "times" , "times new roman" , serif;"><b>Assess your activity.</b> How much <a class="" href="http://www.webmd.com/fitness-exercise/default.htm" style="text-decoration: none;">physical activity</a> do you get in a typical week? How intense is that activity? How much variety do you get in your activity, and how much do you enjoy it? The CDC recommends that adults get at least two and a half hours per week of moderate-intensity aerobic activity or one hour and 15 minutes per week of vigorous-intensity aerobic activity, plus muscle-strengthening activities at least two days per week.</span></span></li>
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<li style="line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="color: #3d85c6; font-family: "times" , "times new roman" , serif;"><b>Keep a food diary.</b> Write down everything you eat for a day -- and no fair skipping the items you're embarrassed about. "The idea is to write it down ... without judgment," says Kathianne Sellers Williams, MEd, RD, LD, a nutritionist, <a class="" href="http://www.webmd.com/balance/guide/life-and-wellness-coaches" style="text-decoration: none;">wellness coach</a>, and personal trainer with Cafe Physique in Atlanta. "You can't change what you're not aware of or don't acknowledge."</span></span></li>
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<li style="line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="color: #3d85c6; font-family: "times" , "times new roman" , serif;"><b>Check your mood and energy.</b> Healthy living includes <a class="" href="http://www.webmd.com/balance/default.htm" style="text-decoration: none;">emotional wellness</a> and adequate rest. How has your mood been lately? Are you experiencing any <a class="" href="http://www.webmd.com/depression/guide/detecting-depression" style="text-decoration: none;">symptoms of depression</a> or <a class="" href="http://www.webmd.com/anxiety-panic/default.htm" style="text-decoration: none;">anxiety</a>? Do you usually<a class="" href="http://www.webmd.com/sleep-disorders/default.htm" style="text-decoration: none;">sleep</a> well for seven to eight hours a night?</span></span></li>
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<li style="line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="color: #3d85c6; font-family: "times" , "times new roman" , serif;"><b style="background-color: transparent;">Consider your social network.</b> How strong are your connections with family and friends? Are you plugged in with social or spiritual groups that enrich your life? "People have a fundamental need for positive and lasting <a class="" href="http://www.webmd.com/sex-relationships/default.htm" style="text-decoration: none;">relationships</a>," C. Nathan DeWall, assistant professor of <a class="" href="http://www.webmd.com/mental-health/guide-to-psychiatry-and-counseling" style="text-decoration: none;">psychology</a> at the University of Kentucky, tells WebMD.</span></span><br />
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<span style="background-color: white;"><span style="color: lime; font-family: "times" , "times new roman" , serif;">Healthy Living Step No. 2: Put out fires.</span></span></div>
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<span style="background-color: white;"><span style="font-family: "times" , "times new roman" , serif;"><span style="color: #cc0000;">If you know that you have chronic health problems, whether it's <a class="" href="http://www.webmd.com/heart-disease/default.htm" style="text-decoration: none;">heart disease</a>, <a class="" href="http://www.webmd.com/diabetes/default.htm" style="text-decoration: none;">diabetes</a>, <a class="" href="http://www.webmd.com/depression/default.htm" style="text-decoration: none;">depression</a>, <a class="" href="http://www.webmd.com/arthritis/default.htm" style="text-decoration: none;">arthritis</a>, or other conditions, treatment is an obvious priority for healthy living. The same goes for risky behaviors, such as <a class="" href="http://www.webmd.com/smoking-cessation/default.htm" style="text-decoration: none;">smoking</a>, and addictions of any kind.</span>Addressing these issues typically isn't a do-it-yourself task. Partner with your doctor. Make the phone call today to schedule that appointment.</span></span></div>
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<span style="background-color: white;"><span style="color: #f1c232; font-family: "times" , "times new roman" , serif;">Healthy Living Step No. 3 Move more.</span></span></div>
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<span style="background-color: white;"><span style="color: #ea9999; font-family: "times" , "times new roman" , serif;">Here are Williams' top tips for increasing <a class="" href="http://www.webmd.com/fitness-exercise/ss/slideshow-7-most-effective-exercises" style="text-decoration: none;">physical activity</a>:</span></span></div>
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<li style="line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="color: #ea9999; font-family: "times" , "times new roman" , serif;"><b>Make it fun.</b> Go on a hike, walk with friends, take a bellydancing or karate class, or whatever you enjoy. "There's no need to stick to<a class="" href="http://www.webmd.com/fitness-exercise/features/cardio-workouts-to-try" style="text-decoration: none;">cardio</a> equipment in the gym if you're dreading it and you don't like it," Williams says. "Find something that's fun."</span></span></li>
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<li style="line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="color: #ea9999; font-family: "times" , "times new roman" , serif;"><b>Keep track of it.</b> Make a note of your physical activity in your date book or calendar. "Put big Xs on the days that you exercise," Williams says. "Keep a visual record that you look at frequently" as a reminder and motivator.</span></span></li>
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<li style="line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="color: #ea9999; font-family: "times" , "times new roman" , serif;"><b>Set a weekly goal for activity.</b> To build your confidence, "make the first goal so easy that you say, 'I know I can do that,'" Williams suggests. She recommends weekly goals because if you set a daily goal and miss a day, you might get discouraged; weekly goals give you more day-to-day flexibility. And at the end of the week, reward yourself with a visual reminder of your accomplishment, such as buying flowers for yourself.</span></span></li>
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<li style="line-height: 24px; list-style-type: disc; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="color: #ea9999; font-family: "times" , "times new roman" , serif;"><b>Work activity into your day.</b> "Ten percent of something is better than 100% of nothing. So even if you have 10 minutes, it's better than zero minutes," Williams says. She suggests taking a 10-minute walk before lunch or walking up and down the stairs when you're feeling drained and tired.</span></span></li>
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Healthy Living Step No. 1: Take stock. Your first step toward healthy living is to get a handle on your health status right now. He...