10 Nail Symptoms and What They Mean for Your Health

Did you know that the color, texture, and shape of the nails are all a window into the body? Although some nail symptoms are innocuous, others may be a sign of chronic disease, even cancer. According to the American Academy of Dermatology,

“Nails often reflect our general state of health. Changes in the nail, such as discoloration or thickening, can signal health problems including liver and kidney diseases, heart and lung conditions, anemia, and diabetes.”

Even the growth of your nails may be a sign of your underlying health. Healthy nails grow up to 3.5 millimeters on a monthly basis, but factors like medications, trauma, nutritional status, and aging process have a huge effect on their growth.

In case you notice any changes in your nails, such as changes in shape and thickness, discoloration, or swelling, consult a dermatologist as soon as possible. Although the change may be harmless, sometimes something as serious as diabetes could be the cause.

10 Nail Symptoms and What They Mean for Your Health


1. Yellow Nails

There are many reasons why your nails may yellow, such as aging, smoking, and use of nail polish and acrylic nails. If they are yellow, crumbly, and thick, it is very likely that a fungal infection is the underlying cause. Although rarely, conditions like thyroid disease, diabetes, respiratory disease, and psoriasis could also be to blame.

2. Dry, Cracked or Brittle Nails

Lifestyle factors play a significant role in this case, such as if you are exposed to chemicals, live in an area with low humidity, have your hands in water very often,  or use nails polish remover on a regular basis.

Fungal infection and thyroid disease, especially hypothyroidism, may also be the causes of cracking and splitting.  Brittle nails may result from deficiency in biotin or vitamins A and C.

3. Clubbing

Clubbing is described as enlargement of the fingertips, accompanied with the nail becoming curved downward.  It can be related to low oxygen in the blood and lung disease as well as heart disease, inflammatory bowel disease, kidney disease, and AIDS.

4. White Spots

White spots on the nails are typically sign of nail trauma.  They are usually not a big deal, and tend to fade away or grow out in a while on their own.  In some instances, they may indicate a fungal infection.

5. Horizontal Ridges

According to John Anthony, M.D., a dermatologist at the Cleveland Clinic in Ohio “This is typically the result of direct trauma to the nail or a more serious illness, in which case you’ll see it on more than one nail at a time … Your body is literally saying, ‘I’ve got better things to do than make nails’ and pauses their growth.”

Also known as Beau`s lines, horizontal ridges may also be result of uncontrolled diabetes, zinc deficiency, circulatory disease, or psoriasis.  On the other hand, another type of horizontal line called Mees` lines may be due to malaria, leprosy, carbon monoxide poisoning, arsenic poisoning, and Hodgkin`s disease.

6. Vertical Ridges

Vertical ridges are most common in older individuals, as they are sign of aging and are not a cause for concern. In some cases, vertical ridges may be a sign of nutrient deficiency like deficiency in magnesium and vitamin B12.

7. Spoon Nails

If the nails curve upward at the edges, resembling a spoon, it is very likely that you are deficient in iron or suffer from heart disease or hypothyroidism.

8. Pitting

Having multiple pits on the nails is typically a sign of psoriasis. “Typically, pitting occurs in around half of people with psoriasis and 80 percent of people with psoriatic arthritis,” Chen says. Nail pitting may be also caused by connective tissue disorders or alopecia areata, the disease that causes hair loss.

9. Dark Discolorations

If you notice black streaks and painful growth on the nail, consult a doctor right away as they may be due to melanoma.

10. White Nails with a Strip of Pink

If your nails are white with a strip of pink, it may indicate congestive heart failure, diabetes, kidney failure, or liver disease.

Simple Nail Care Tips


  • Eat a balanced, whole-food diet ( high in protein, antioxidants, vitamins, and minerals)
  • Protect the nails from excessive exposure to water or chemicals
  • Minimize the use of nail polish and artificial nails
  • Keep the nails trimmed relatively short
  • Rub some coconut oil onto the nails on a regular basis to keep them moisturized

Use Turmeric Before Ever Swallowing Another Ibuprofen Again

Turmeric is native to Southeast Asia and India, where it has been widely used for culinary purposes for thousands of years.  Apart from being effective in cooking, it has remained an important herb with numerous medicinal uses going back many years in Ayurvedic medicine.

When bought in fresh form, turmeric resembles ginger root, although its flesh has different color when compared to cut ginger root.  Americans are most familiar with the powdered form of turmeric, which is characterized with unique color, interesting aroma, and peppery flavor.

It is worth mentioning that turmeric has a robust nutritional profile, low calorie value, and relatively low GI. It is packed with minerals like calcium, copper, manganese, magnesium, and potassium as well as vitamins like vitamin A, B-vitamins, vitamin C, vitamin D, and more. Specifically, 4, 40 grams of turmeric (2 teaspoons), provides 8.05 mg calcium, 1.82 mg iron, 8.49 mg magnesium, 11.79 mg phosphorus, 111.10 mg potassium, and 1.67 mg sodium. As for the vitamin content, the same serving offers 0.01 mg vitamin B2, 0.23 mg vitamin B3, 2.16 mg choline, 1.72 mg folate, 1.14 mg vitamin C, etc.

With this being said, it`s no wonder that this miraculous plant provides a wide array of health benefits, such as inhibiting inflammation-causing molecules, increasing the antioxidant capacity of the body,  improving brain function, relieving pain, protecting against cardiovascular disease,  preventing cancer, treating symptoms of arthritis, and many more.

A relatively recent study published study published in the Journal of Alternative and Complementary Medicine has come up with exciting news! Namely, this particular study has found that turmeric is an effective natural alternative to ibuprofen, a pain-killer used to treat knee osteoarthritis.  Most importantly, this spice has been shown to be even superior in terms of both its efficiency and safety.

In a Lancet review, ibuprofen was shown to be toxic to the heart as Vioxx, an anti-inflammatory drug which is banned for a few years now due to its contribution to many deaths from cardiovascular disease on an annual basis.  This is critical factor to why natural alternatives are of utmost importance, particularly when they involved spices that are known to be accessible, time-tested, and safe.

The study assessed efficiency and safety of curcuma in patients diagnosed with knee osteoarthritis. The trial was done with 109 patients with osteoarthritis who were given 800mg of ibuprofen daily or 2,000 mg of turmeric a day, over the course of six weeks.

The researchers measured pain during walking stairs and basic functions of the knee asses by time spend during 100-m walk.  The improvements were assessed in both groups and the primary outcomes were pretty much the same, with the exception of turmeric being more effective regarding the performance regarding the 100-m walk and less self-reported pain going up and down a flight of stairs.  The turmeric groups also noted less adverse effects. Ultimately, the researchers noted different trend toward a greater effect in those receiving turmeric compared to those receiving ibuprofen. Simply put, the subjects in the turmeric group experienced higher satisfaction and little or no side-effects.

Dried rhizomes from C.domestica were made into powder. The powder was extracted using ethanol and then evaporated to obtain ethanolic extract containing curcuminoids and oil. Each of the capsules of C. domestica contained up to 250 mg of curcuminoids.

source: http://besthealthyguide.com

Anybody with high blood pressure needs to try this 15-minute hand exercise

Hypertension, commonly known as high blood pressure, is extremely common condition, currently affecting 1 in 3 American adults. Nearly 80 percent of these people are aware of their condition, while only 52 out of that 80 percent keep it in check.  Men have higher blood pressure for the first 60 years, and after this period, women`s blood pressure begins to rise.

Did you know that 69 percent of people who have their first heart attack, 74 percent who have congestive heart failure, and 77 percent who have a stroke suffer from hypertension? Keeping blood pressure under control reduces the risk of heart-related problems by 70 percent.

Unfortunately, most people believe that keeping blood pressure in check is quite difficult, due to the many diet changes that need to be done.  Changes like watching your fat intake, cutting sodium intake, limiting caffeine intake, and staying physically active may seem hard, but a lot of high blood pressure can be controlled by implementing them.

But, what about those who simply cannot lower their blood pressure that way? What solution they are left with?

While there are many ways to address this condition naturally, most doctors instantly prescribe a statin-containing medication. In case your doctor does so, it is important to increase your ubiquinone (CoQ10) intake.

Generally, for every 1 mg. of statin, whether it comes in natural form or in the form of a patented pharmaceutical, one should be taking at least 10 mg. of CoQ10. Ubiquinone helps lower blood pressure by keeping the cardiovascular system running properly.

The Good News

A recently performed study by McMaster University has found that people with high blood pressure and on a statin type of treatment, can notably improve their blood pressure without any exercise or nutrition changes.

This particular study included squeezing a handgrip for two minutes at 30 percent maximum grip strength. After approximately four minutes, the squeezing exercise was done again for two minutes. The subjects did this four times per session which occurred once every other day.  The result: their systolic pressure dropped!

To use this exercise, you will only need a hand grip that can be purchased in any sporting goods store. Look for one that fits your hand and that you can squeeze with a mild effort.

How to Do the Handgrip Exercise


  • Put the grip in the right hand, hold, and then squeeze it.  Hold for a couple of seconds, and release. Repeat the process as much as you can for at least two minutes, and then rest for two minutes.
  • Switch to you left hand and repeat the same pattern (squeeze-and-hold). Again, do this for at least two minutes.
  • Continue with the process, until four sets are done for each hand, totaling 16 minutes of squeezing.  Once the exercise starts becoming easier, aim at holding the contractions for a minimum of a few seconds more on each hand. Eventually, the strength will build up.

Instantly Improve Your Eyesight and Reduce Eye Strain With These 5 Eye Acupressure Points

Naturally, some points of the body are more sensitive compared to others. For instance, the eyes are one of those sensitive points.  They are necessary for us to live and function normally, as they help us go through the day and complete day-to-day tasks. Any issues related to the eyes are a serious problem, seeking an immediate solution. The good news is that treatments like acupressure are quite beneficial, and if practiced on a regular basis they can significantly improve daily functioning.

Important Acupressure Points for Eye Health


1. The Rim of Eyes

Instantly Improve Your Eyesight and Reduce Eye Strain With These 5 Eye Acupressure Points

The ball of the eye is surrounded by bones, where a few pressure points that can be beneficial for relieving pain and other eye-related ailments are located.  The acupressure points located in this area include:

UB-1 (also known as Jingming): This spot can be detected at the area where the inner corner of the eye meets the nose.  It is beneficial when suffering from hysteria with vision loss, glaucoma, and early stage cataracts. It is located in the urinary bladder channel.

UB-2 (also known as Zanzhu): Zanzhu, which is also located on the urinary bladder channel, is located between the eyebrows, very close to the nose.

Yuyao:  Located in the middle point of the eyebrow, this point helps with mental strain and worry caused by working too much.

SJ 23 (also known as Sizhukong): This point is located on the triple burner channel, a spot on the outside end of the eyebrow. It helps when dealing with facial issues and eye-related problems.

GB 1 (also known as Tongziliao): On the gallbladder channel, the outside part of the eye socket.  It helps with blurred vision, dry eyes, sore eyes, and itchy eyes.

ST 1 (also known as Chenggi):  Located below the pupil of the eye, it helps with issues related to the eyeball.

Massage the points gently, beginning with B1-1 and continuing up and outward. Focus for approximately 10 seconds on each point.

You can do this at intervals during the day. Experts recommend deep breathing while practicing the massage so that the eye gets sufficient amount of oxygen. Pay attention to each are, making sure you go very slowly.

2. The Third Eye

Located between the eyebrows, at the middle point of the T zone, the third eye helps improve vision and alleviate emotional stress.  Press the point very gently, preferably for 7-8 minutes.

3. Bridge of the Nose



This point is found below the inner edge of an eyebrow and it runs the nose.  Applying pressure to both sides at the same time using the thumbs helps treat eye strain and fatigue.

4. Top Edge of the Nostril

Stimulating this point helps with nasal congestion and blurred vision. All you have to do is to apply slight pressure on each side of the nose, a little bit above the area where holes open wider. For best results, do this for 5 minutes on a daily basis.

5. Tip of Each Thumb

This is one of the nest acupressure for eyes as the tips f the thumbs are connected to the eye muscles. To relieve pain and strain in these muscles, massage the tip of the thumb with the other thumb. A regular practice of this massage can notably improve the eyesight.

source: http://besthealthyguide.com

This DIY coconut-infused deodorant is so pure that you can literally eat it!

Have you noticed that many things that were once believed to be complicated turn out to be extremely simple, yet most people are unaware of their simplicity? The case for deodorant is one of the best examples.

Nearly all women`s deodorants are antiperspirants that are packed with aluminum.   Men`s deodorant are also full with chemicals and propylene glycol, also known as antifreeze.  Ultimately, many natural deodorants simply don’t work and make one itch.

Do Antiperspirants Actually Cause Cancer?

It has been scientifically shown that antiperspirants block lymph nodes that drain both the breast tissue and the chest.

Clogged lymph nodes are a serious issue, as these nodes are in charge of carrying nutrients and oxygen to the cells as well as of eliminating waste products such as carbon dioxide. Optimally functioning lymphatic system is the key to good health.

If you are to do an experiment to see whether natural deodorants really work, it is very likely that you will end up disappointed. First, none of them works, and second, most of them give an allergic rash under the arms. Simply put, deodorant choices will ultimately come down to:


  • Blocking the lymphatic system drainage, causing edema of the arms or even increase the risk of cancer
  • Living with allergic dermatitis
  • Looking for the most “feminine”-scented anti-freeze available
  • Going “au naturale”

What would you choose?

With this being said, it`s no wonder that making a homemade deodorant is the best option you are left with.  The recipe below is very easy and cheap, so preparing it on a regular basis will become a common practice.

The good news is that this natural deodorant smells great, it is free of chemicals, and it uses only three common ingredients. It takes a minute for complete preparation and it works great.

DIY Natural Deodorant

Coconut oil is an all-natural substance that eliminates bad odor and prevents it from occurring. Consequently, it leaves you smelling heavenly! What`s more, it possesses antifungal and antibacterial properties that combat bad, armpit bacteria.

Materials and Ingredients:


  • Glass container or a small mason jar
  • 2 tbsp coconut oil
  • 2 tbsp baking soda
  • 2 tbsp arrowroot or cornstarch
  • A few drops of your favorite essential oil ( optional)

Instructions:


  • Put the coconut oil in the microwave for a few seconds so that it softens a bit
  • Stir in the baking soda and arrowroot
  • Mix all the ingredients well and scoop into the container

Optional


  • Add the essential oil of choice, while the coconut oil alone still gives a nice scent
  • Male individuals are recommended to add an antibacterial essential oil, such as sage, tea tree, or peppermint oil
  • For further bacteria-regulating power, add a capsule of a probiotic ( 1-2 capsules per batch of deodorant)
  • Those who are sensitive to baking soda can decrease the amount of baking soda and increase the amount of arrowroot
  • Let the mixture cool at room temperature, preferably a day

Forget Filling Cavities: Regrow Your Teeth Instead

Did you know that eggshells are an excellent source of calcium? As little as half a teaspoon of eggshells contains up to 900 mg of calcium, 24 mg of magnesium, 8.4 mg of phosphorus, 8 mg of potassium, and 9mg of sodium.  Their nutritional profile, composition, and ability to re-mineralize teeth make them ideal for healing cavities.  All you have to do is to boil the shells from an organic egg for baout five minutes.  Grind them into powder and then incorporate in your daily diet by adding them to smoothies or to your meals.

Beneficial Medicinal Properties of Eggshells


1. As mentioned above, eggshell`s composition is very similar to the one of human bones and teeth. The calcium contained in the shell (93percent), helps improve the hematopoietic function of the bone marrow. As study done in dentistry school in the Philippine has found that teeth brushed with eggshell toothpaste had less plaque build up and stronger enamel

2. Apart from calcium, eggshells also contain minerals like silicon, sodium, potassium, iron, sulfur, phosphorus, magnesium, aluminum, and more.

3. Eggshells are packed with 27 elements! The protein contained in the shell consists of amino acids like lysine, isoleucine, methionine, and cysteine. As long as prepared properly, eggshells are one of the best natural ways to obtain calcium.

4. Eggs shells are particularly beneficial for infants as their bodies undergo more intense formation of bone tissue, which requires constant flow of calcium. Shells helps promote activation of blood in the bone tissue and adding them to baby food can be useful in terms of preventing rickets and anemia, which typically go hand in hand.

5. According to a 2003 study published in the International Journal of Clinical Pharmacology Research and led by J. Rovensky of the National Institute of Rheumatic Diseases, eggshell powder stopped loss of bone density, increased mobility, and reduced osteoarthritis pain in post-menopausal women.

6. As found by the National Institute for Health, eggshell powder strengthens the bones but it also helps the body produce healthier cells. At the same time, it even lowers blood pressure and cholesterol.

Note:  When using eggshells for medicinal purposes, it`s imperative to use organic eggs.  This helps avoid antibiotics or any chemicals.

Preparation:

Boil the eggshells long enough in order to kill off any harmful bacteria.  Then, cover them with cheesecloth to keep pests at bay and air-dry in the sunlight.  Another option is to dry them in the oven, preferably at 140 degrees Fahrenheit for 10-15minutes. When done, grind them using a coffee grinder, as this ensures your powder is safe for human consumption.  When processed this way, the resulting particles are tiny and finer in texture.

Storage:

Store the eggshell powder in a seal container and keep it in the refrigerated between 40 degrees Fahrenheit and 0 degrees.

Use:

Take ½ a teaspoon daily.  The most common way is to add it to a glass of water, but feel free to add it to a morning smoothie or even to your daily oatmeal. Given that vitamin D increases the bioavailability of calcium, make sure you eat organ meats like liver or get enough sunlight.

10 true causes of fibromyalgia that your doctor will never tell you about

While only an estimate, fibromyalgia affects 1 in 50 people, totaling up to 6 million.  It is characterized by chronic musculoskeletal pain accompanied by symptoms like brain fog, cognitive impairment, depression, painful points throughout the body, fatigue, and sleep disturbances.  The root cause of fibromyalgia still remains unclear, and the conventional medicine currently addresses its symptoms using pain-relievers and antidepressants.

On the other hand, functional medicine aims to determine the root cause of fibromyalgia, treating the underlying issue and thus reversing the condition. According to one functional medicine physician, the issues below are the top 10 root causes of fibromyalgia.

10 Root Causes Of Fibromyalgia


1.     Gluten Intolerance

Gluten is often referred to as the “big masquerader” as it has been associated with over 55 diseases.  Its symptoms are rarely manifested as digestive issues, but rather as neurological issues like sleep disturbances, fatigue, depression, behavioral issues, cognitive impairment, and pain.

2.     Candida Overgrowth

Candida is a genus of yeasts, a small amount of which thrives in the intestines. The problem arises when it overgrows and breaks down the wall of the intestines. Consequently, it penetrates the bloodstream, releasing toxic mater within the system and causes symptoms like pain, fatigue, and brain fog.  General, most patients with fibromyalgia has had Candida overgrowth.

3.     Thyroid

Most people with thyroid-related issue are not aware they have one, and up to 90 percent of them suffer from hypothyroidism.  In order to measure the function of the thyroid gland, the doctor has to check 6 different blood markers.  When assessing and diagnosing thyroid disorders, the physician needs to focus on the optimal range instead of the standard reference range.  Getting the thyroid levels in the optimal range typically relieves fatigue, sleep disturbances, depression, and brain fog.

4.     Nutrient Deficiencies

Fibromyalgia patients are often deficient in magnesium, vitamin D, and vitamin B12.  Interestingly, many doctors claim that boosting magnesium levels has helped them reverse the patient`s condition.  The best way to measure your magnesium level is measuring the red blood cell magnesium level that can be tested in any lab.

5.     Small Intestine Bacterial Overgrowth (SIBO) and Leaky Gut

Did you know that bacteria outnumber the human cells in the body? When they get out of balance, typically as a result of antibiotics and sugar-rich diet, one can lose their ability to both digest and absorb nutrients, especially vitamin B12.  Anyone diagnosed with fibromyalgia or any similar chronic disease needs to fix the gut first, as this is a vicious cycle in which everything is closely related.

6.     Adrenal Fatigue

Chronic stress, whether real or not, is the major cause of adrenal fatigue.  Chronic pain stresses out the adrenal glands, although in most cases it`s not the initial adrenal stressor.  Vitamin deficiencies, Candida, food intolerances, and mercury toxicity are the most common adrenal stressors and it is recommended to support the adrenals with adaptogenic herbs until science comes up with the root cause and the way in which it can be fixed.

7.     Mycotoxins

Mycotoxins are toxic compounds produced by toxic mold. It is estimated that about 25 percent of the population carries the gene that makes one susceptible to the detrimental effects of mycotoxins. Unfortunately, conventional environmental mold testing doesn’t test for mycotoxins but for levels of mold spores only.

8.     Mercury Toxicity

Mercury is highly toxic to our bodies and it is considered as potential cause of fibromyalgia and other chronic diseases like neurological disorders, autoimmune diseases, chronic fatigue syndrome, and even cancer.   This is the reason why many doctors advise their patients to look for a biological dentist and get their mercury amalgam fillings removed.

9.     Glutathione Deficiency

Glutathione is an important antioxidant which plays a critical role in body`s detoxification process.  It gets recycled in the body, unless the toxic matter exceeds the normal amounts or the body lacks the enzymes required to produce and recycle glutathione.  It has been found that taking glutathione or the precursors like mill thistle and NAC helps treat fatigue.

10.  MTHFR Mutations

MTHFR is an enzyme required for methylation, an important metabolic process.  During this process both folate and folic acid are converted into active forms so that the body can utilize them.  Any MTHFR mutation makes the body less able to methylate and detoxify toxins like lead and mercury. The more mutations one has at this gene, the higher the requirements for folinic acic, methyl-B6 and methyl-B12 in order to maintain the detoxification process running normally.


source: http://besthealthyguide.com

23 Ways You Can Painlessly Cleanse Your Body

Contrary to popular belief, the terms “detox” and “cleanse” don’t refer to starvation and painful detox symptoms.  The truth is that incorporating a few simple detox plans help cleanse and nourish the body, without the adverse side effects.

1.     Water

Water is essential for every cell, organ, system, and function in the body. It is of utmost importance for the lymphatic system as it helps remove toxic matter. Insufficient water intake causes the body to become a stagnant puddle of water.

Aim at starting the day with a glass of lemon water and some baking soda. This combination will balance your pH levels and their antifungal and antibacterial properties will help flush out toxins from the bloodstream.

2.     Meditation

Meditation promotes easier breathing and helps let go of negative thoughts and emotions.  You can take a few minutes to meditate, or up to 60- depending on your needs.  There are many different meditation aids online, such as Alpha Waves.

3.     Juicing with dandelion greens

Juicing is undoubtedly one of the best ways to load the body with micronutrients and flush out the bad ones. Dandelions act as natural diuretic that helps the kidneys filter through excess salt and water.  They help cleanse the liver too, while supplying the system with minerals, vitamins, and antioxidants.

4.     Your Lymph System, Using Dry Brushing and Rebounding

Since the lymphatic system runs through the entire body, it is vital to cleaning out toxins and waste. Dry brushing, a process of running a brush in a circular motions across the skin, is one of the best ways to stimulate the flow of your lymph system.  For optimal results, incorporate rebounding to your daily routine, too.

5.     Hydrotherapy

When taking a shower, alternate between a minute of hot water to half a minute of cold, totaling 3-5 minutes during the shower.  This type of therapy boosts circulation and lymphatic flow, which in turn also helps boost metabolism and immunity.

6.     Workout

Since ancient times Chinese people were aware of the importance of physical postures and specific breathing techniques regarding their ability to stimulate energy flow and cleanse the body.  Taking as little as 10 minutes of your day to do a qi gong or similar exercise will help boost productivity and relieve anxiety.

7.     Stretching

Stretching the body helps function at a top-notch level! You have probably noticed that your shoulders are hunched up after sitting at desk for an extended period of time.  Consequently, this may lead to serious problems.  The good news is that stretching is a good way to rejuvenate the body, increase circulation, and boost the release of toxic matter.

8.     Bone Broth In The AM

Bone broth is a cheap, yet very nutritious addition to your daily diet. It is packed with minerals like magnesium, phosphorus, calcium, and amino acids. It is known to boost immunity and enhance the function of your digestive system.  You can use bones from birds, fish, lamp, beef, or bison.


9.     Turn Off the News

The news is a profitable industry like any other. Shocking and sad news sell more compared to happy ones.  Instead of spending time in front of the TV, cleanse your mind by taking a walk or spending some quality time with your loved ones. As odd as it seems, turning off the news will make drastic changes in your both physical and mental health.

10.  Sound Therapy

Sound therapy is designed to help restore sensitivity, which often grows dull due to constant noise and disturbances.  When sensitivity grows dull, it starts to lower energy levels, increase irritability to sound, and contribute to certain health issues and ailments.

11.  Listen to Uplifting Music

As mentioned above, negative frequencies from both media and the environment may lead to various health issues.  Listening to uplifting music is one of the most powerful ways to fight off this negativity.  So, find something you like to listen and do it as often as possible.

12.  Pet Therapy

Pet therapy is a great way to relieve stress and cleanse your mind. Pets know when people are depressed and their affection has been found t calm thoughts, ease fatigue, and lower heart rates. As little as 10-15 minutes of cuddling with your pet makes sort of cleansing and has a notable effect on person`s emotional state.

13.  Steam Therapy

Inhaling and exhaling through the sinuses is a good way to get rid of waste. When the sinuses are clogged, a thorough detox is needed so that they keep up processing properly. Steam therapy is one of the best and oldest ways to clear the sinuses, and it can be done with the help of a humidifier or simply through breathing the steam from a hot shower.

14.  Herbs for Cleansing

Herbs like milk thistle, turmeric, garlic, peppermint, and borotutu bark are potent cleaners with an ability to restore our health.  Amazingly, herbs are extremely healing and for almost every human disease there is a healing counterpart.

15.  Wake up and Don’t Eat

In the morning we are in the elimination mode in which the body is focused on cleansing and releasing toxic matter.  Waking up and having a heavy breakfast right away can have a negative impact on body`s elimination process.  So, instead of waffles or cereal, opt for a smoothie, green juice, or lemon water.

16.  Oil Pulling

Oil pulling, or swishing a teaspoon of sesame or coconut oil in the mouth for about 20 minutes, pulls out toxic matter and debris from the mouth.  As the mouth is a common place in which bacteria and toxins accumulate, oil pulling will help cleanse the mouth, detoxify the body, improve the lymphatic system, and whiten the teeth.

17.  Foam Rolling

Our lifestyle may often contribute to stiff muscles, mostly due to stress, a sedentary job, and poor posture. Foam rolling increases circulation and helps release toxic matter and lactic acid in muscle tissue. Consequently, this helps the body heal and remain balanced.

18.  Aromatherapy

Many cultures use aromatherapy for rejuvenating and healing purposes, being fully aware of plant`s impact on one`s mental and physical health.  Simply rub peppermint oil in the hands and cup them around the face.

19.  Oxygen Therapy

Oxygen therapy is the act of breathing increased amount of oxygen. It is recommended to visit a professional who will measure the amount of oxygen you need.  Then, you`ll have to breathe it through a mask or go outside and practice some deep breathing techniques.  Spending 10-20 minutes in fresh air will do to the trick.

20.  Vitamin D Therapy

Vitamin D deficiency is a very common issue in the United States and is known to contribute to a wide range of health issues.  Using vitamin D lamps and UVB tanning beds, spending time in the sun, or simply supplementing with vitamin D are all good ways to boost the levels of this vitamin in your body.

21.  Infrared Heating Therapy

This therapy increases the surface temperature, helping activate many of the body`s functions.  When sweating in this type of sauna, the sweat will contain up to 17 percent toxins, compared to 3 percent you would sweat in the sun. Infrared heating therapy also boosts immunity and increases circulation.

22.  Epsom Salt Bath

Epsom salt is packed with magnesium, a mineral that helps regulate more than 325 enzymes.  It is quite difficult to obtain on the standard American diet, so the fact that magnesium deficiency`s prevalence is constantly on the rise doesn’t come as surprise.  Soaking is Epsom salts is great way to boost magnesium levels and treat any connected symptoms.

23.  Foot Massage

Did you know that the feet are some of the fastest receptors to energy and particles applied on the through oils and lotions? So, it`s no wonder that they are a key point of toxin buildup.  Regular foot massages loosens up these toxins and makes them easier to get rid of.

source: http://besthealthyguide.com

6 Detox Foods That Clean Your Body Every Day

As the holiday season ends, people start looking for a way to quit unhealthy habits, lose weight, fight off colds, and generally recover. In other worlds, the detox time of the year officially starts!  While most people turn to powder or tea to boost the detox process, it turns out that our bodies have their own mechanisms through which they do a good job of cleansing on their own.  However, there are certain foods that are proven to be extremely effective in cleaning the body and eliminate all the bacteria, viruses, and toxic matter from the body.

In case you are feeling bloated or experience constipation, fatigue, and brain fog, it`s time to detox and reset the body.  Here are 6 detox foods that will accelerate the process:

1. Bitter and Leafy Greens

Bitter greens, such as mustard greens, kale, chard, and dandelion, are widely used in folk medicine to help fight off health conditions like diabetes, gallstones, kidney problems, and poor liver health.  Specifically, dandelion root helps improve the function of the digestive system, alleviates constipation, and offers anti-aging properties.

Taraxacin, a compound found in bitter greens, has been found to promote stronger immunity, reduced cancer risk, weight loss support, and hormonal balance.  Greens also promote detoxification thanks to their high levels of fiber, water, and magnesium.

2. Beets

Many holistic healing traditions use beets as energy restorer, blood cleanser, and natural liver tonic. Beets are also believed to help with emotional balancing, and are often recommended during the winter season when people start feeling ill.

Beets, pumpkins, carrots, and winter squashes are great detoxifying agents, particularly during the late winter seasons, when most green veggies aren’t available.  Regular consumption of beets supplies the body with lots of folate, manganese, potassium, and fiber, all of which work to prevent fatigue, improve blood flow, and neutralize heavy metals and toxins.

3. Berries (Especially Acai & Goji)

Apart from serving as great addition to oatmeal, desserts, smoothies, and yogurt, berries also provide powerful antioxidant and anti-inflammatory properties.  In addition to eating berries like blueberries and raspberries, consider “superfood” berries, such as acai, goji, and mulberry.

Goji berry has been traditionally used to improve digestion, stimulate weight loss, and support stamina, vitality, and longevity. Both Acai and goi are superior to health foods like blueberries, spinach, pomegranate seeds, and apples in terms of offering higher levels of antioxidants.

4. Fennel

It has been scientifically shown that apart from having a soothing effect on the digestive system, fennel also supplies the body with vitamin C and fiber, which in turn helps boost immunity and provide antibacterial properties.  Fennel is highly versatile, and it can be used raw, cooked, or steeped in hot tea.

Additionally, there`s also a fennel essential oil available, which is much more concentrated and contains stronger dose of antioxidants and anti-inflammatories like quercetin, limonene, and anethole. These compounds have been shown to alleviate symptoms of colic in infants, ease stomach cramps, reduce bloating, and help heal wounds.

5. Bone Broth

Real bone broth, made with vegetables, fresh herbs, animal parts, and vinegar, is a powerful concoction with potent anti-inflammatory constituents, collagen, antioxidants, electrolytes, vitamins, and minerals.

It also supplies the body with amino acids, which create proteins like proline, arginine, and glycine.  Therefore, going on a bone broth fast, while avoiding solid foods, gives the digestive system a break and facilitates detoxification.  Those who are pressed for time and cannot find the time to make bone broth from scratch, bone broth protein is a good idea.

6. Chia Seeds

Chia seeds are packed with fiber, with about 5 grams per tablespoon.  Only a few tablespoons of chia seeds a day will provide almost half of the daily fiber needs.

Due to its high dietary fiber content, chia helps improve bowel function and support the formation of healthy stool. In the meantime, it slows down the digestion of sugar, provides a feeling of satiety that lasts longer, and regulates cholesterol.  They are quite versatile, and you can add them to pudding, pancakes, make them into chia water, and many more.

source: http://besthealthyguide.com

9 symptoms of magnesium deficiency and 9 foods to fix it

Magnesium is critical for our health, and the body needs solid amount of this mineral to function optimally.  As a matter of fact, magnesium is required for all body organs, especially the kidney, muscles, and the heart. It is also worth mentioning that this vital mineral takes part in over 300 metabolic processes.




Recommended Dietary Allowances (RDAs) for MagnesiumAGE                                              MALE                      FEMALE

1-3 years80 mg80 mg
4-8 years130 mg130 mg
9-13 years240 mg240 mg
14-18 years410 mg360 mg
19-30 years400 mg310 mg
31-50 years420 mg320 mg
51+ years420 mg320 mg


If one fails to meet the RDA for magnesium, the body starts showing certain symptoms. Among them are:


  • Abnormal heart rhythms
  • Fatigue
  • Weakness
  • Dizziness
  • Nausea, vomiting
  • Diarrhea
  • Muscle weakness
  • Muscles twitches
  • Low blood pressure

Although rare, symptoms like the ones below are also possible:


  • Tremors
  • Vertigo
  • Memory problems
  • Loss of appetite
  • Anxiety
  • Lethargy

Additionally, magnesium deficiency leads to conditions like diabetes, high blood pressure, respiratory issues, asthma, epilepsy, Parkinson`s disease,  osteoporosis, dementia, ADHD,  migraines, atherosclerosis, sleep disorders, and many more.

As mentioned in the very beginning, magnesium takes part in over 300 metabolic processes.  It is also known to aid the transportation of vitamin D, silica, and calcium.  It improves digestion too, and is required for the body to activate muscles and nerves and produce energy.  What`s more, it even acts as preventative measure against Alzheimer`s disease and arthritis.

What contributed to the prevalence of magnesium deficiency is the fact that modern farming methods are inhibiting our ability to get the RDA for magnesium by growing the crops in magnesium-depleted soil. Earlier, magnesium was found in the soil and thus it used to find its way in the food we eat. Unfortunately, the excessive use of fertilizers and chemicals has depleted the soil from this vital mineral.

Another thing that depletes the body of magnesium is the use of certain prescription and over-the-counter drugs.  The list includes certain acid blocking drugs, blood pressure drugs, antacids, heart medications, hormones, oral contraceptives, corticosteroids, and antibiotics.

The test that is commonly done in doctors` offices is designed to measure serum magnesium levels. However, such method fails to give the best information regarding the intracellular magnesium levels.  This basically means that this test doesn’t measure the magnesium level within the cell, where up to 99 percent of the magnesium in the body is concentrated. Currently, the bowel test is the best way to find out whether one is magnesium deficient or not.

Magnesium can be taken through supplements, such as those containing magnesium chloride, also known as magnesium oil.  Even better, there are natural sources of magnesium which can be eaten to boost magnesium levels in the body. So, while supplementation works quite well, replenishing this valuable mineral by diet is far better option.

Increase Magnesium Intake Naturally

Consuming the following foods on a regular basis is one of the best ways to increase magnesium intake naturally:


  • Avocados
  • Bananas
  • Dark chocolate
  • Dry fruits
  • Dark leafy veggies
  • Almonds and cashews
  • Fish
  • Okra
  • Brown rice

8 cleansing herbs that will open up your airways and clear mucus from your lungs

The herbs presented below have been long used in Traditional Chinese Medicine and Native American Remedies to clear the respiratory system and boost its function.  Apart from improving your health, they are also capable of healing infections and repairing any damage done to the lungs.  Check them out!

1. Licorice Root

Thanks to its harmonizing activities, licorice root is present in nearly all formulas in Traditional Chinese Medicine. It possesses soothing properties, which make it able to soften and cleanse the throat`s mucus membranes.

Saponins are compounds that loosen the phlegm, which in turn helps the body to eliminate mucus easily.  Other compounds found in this herb relieve bronichal spasms, while their anti-inflammatory, antibacterial, and antiviral properties help protect against lung cancer.

2. Coltsfoot

Tussilago farfara, also known as coltsfoot, is herb in the daisy family Asteraceae, native to Europe and parts of Asia. It has been long used by Native Americans to keep lung health functioning at optimal level.

It has the ability to clear out excessive amounts of mucus as well as to soothe the bronchial tubes and the lungs.  It has been also used in treatment of bronchitis, coughs, asthma, and other lung problems. You can either use it as tea or as a tincture.

3. Thyme

Thyme`s essential oils posses strong antibiotic, antifungal, and antiseptic properties. Thyme tea has the ability to chase away bacteria and viruses, so it works against both types of infections.  It has been used as lung remedy since ancient times, and people still use it today to both prevent and treat bacterial and respiratory tract infections.  It also works as daily tool to boost lungs` function.

4. Oregano

Oregano is packed with flavonoids, terpenes, and carvacrol, all of which act as natural decongestants.  Rosmarninic acid is a potent histamine reducer that has a direct effect on the nasal passage and the respiratory tract.

Oregano oil is even more powerful and is known for its ability to treat pneumonia, an infection that is typically caused by fungi, viruses, or bacteria.  Adding a few drops of oregano oil to a glass of warm water or milk is enough to detoxify your lungs.

5. Lobelia

Lobelia is praised as one of the best herbal remedies known to mankind. Extracts are packed with lobeline, a compound that helps fight off drug-resistant tumor cells, stimulate the production of epinephrine, and loosen phlegm.   Therefore, the fact that this herb helps relax the airways and allow you to breathe easily doesn’t come as surprise.

6. Eucalyptus

Due to its ability to soothe the throat, this nice-smelling herb is often added to cough syrups and lozenges.  Cineole, a compound in eucalyptus, is a natural expectorant that fights off congestions, boosts immunity, and eases coughs.

7. Peppermint

Peppermint contains menthol, a compound with soothing properties that relax the muscles in the respiratory tract and help you breathe much easier.  It also has antihistamine effect, which makes it an amazing decongestant, relieving the throat and breaking up mucus.  Most inhalants and chest balms use menthol to relieve congestion.

8. Sage

Sage tea is a traditional treatment for coughs and sore throat, and is widely used around the world. In addition to this, this herb also helps expel mucous from the respiratory tract, treat lung disorders, and even dispel sinusitis.

How to Use These Herbs


Most of these herbs can be made into tea, bought as essential oils, or added to your meals to treat congestion and cleanse the lungs.

source: http://besthealthyguide.com

The 1-minute chocolate smoothie that burns fat and reduces anxiety

Indulging in chocolate frequently is one thing, and craving it is another, very different thing.  In most cases, cravings for chocolate are due to the stimulants it contains, not its sugar content.  Chocolate is packed with stimulants and mood elevators, such as caffeine, beta-phenylethylamine and theobromide.

Mineral deficiency is yet another reason for strong chocolate cravings. Chocolate, processed dark chocolate, not the milk chocolate found in stores, is high in magnesium and chocolate cravings often indicate a magnesium deficiency.

Therefore, if you crave chocolate more than what is considered “normal”, add more magnesium-rich foods in your daily diet, such as pine nuts, almonds, peanuts, soybeans, bananas, figs, oats, wheat, leafy veggies, spinach, bran from rice, etc.

Additionally, cravings for chocolate can often sign dehydration, or an emotional trigger, especially if you are depressed or under stress.

An average chocolate milkshake contains up to 65 grams of sugar and more than 350 calories. On the other hand, the chocolate smoothie presented in this article has the same chocolate flavor, without the high calorie value. It is delicious and capable of curbing cravings and improving your mood thanks to its serotonin-boosting ingredients.

Raw Cacao (and protein powder)

Real cacao is loaded with phytonutrients that lower blood pressure, combat cardiovascular disease, and treat fatigue. Due to its bitter taste, often only as little as 10 percent cacao is used in mainstream chocolate bars.

Adding raw cacao to this smoothie keeps the phytonutrients and all the beneficial compounds, while adding protein powder combats the bitterness.

Spinach

Spinach adds both thickness and mood-boosting properties to this smoothie.  It also helps raise serotonin levels and supplies the body with iron. Serotonin is a naturally-occurring chemical that offers better sleep patterns, promotes healthy appetite, and supports good mood.

It is worth mentioning that you won`t even taste spinach it in this smoothie, so don’t worry about it.

Flaxseeds

Flaxseeds are packed with omega-3 fats, and studies also show that flaxseed can inhibit the growth of cancerous cells.  They have been also shown to boost the production of serotonin.

In case you lack fiber in your diet, note that flaxseed provides 4 grams in only a teaspoon. Adding more fiber to your diet helps reduce post-meal sluggishness and blood glucose levels.

Psyllium

Psyllium is the husk of the seed from Plantago plant and is known for its ability to cleanse the system, while making you feel fuller for an extended period of time.

Unsweetened Almond Milk

Almond milk is far superior to dairy in terms of elevating mood. According to a 2011 study published in the American Chemical Society’s Journal of Proteome Research, people with metabolic syndrome who consume a handful of almonds, hazelnuts, and walnuts on a daily basis exhibited a rise in their serotonin levels.

Chocolate Protein Smoothie

Ingredients:


  • 1 handful of raw cacao nibs
  • 1 handful of spinach leaves
  • A few scoops of chocolate flavored whey protein
  • 15 g flaxseeds (ground)
  • 1 handful of powdered psyllium husks
  • A cup of unsweetened almond milk
  • 15 g nut butter

Instructions:


  • Put all the ingredients in a blender/ food processor
  • Blend for half a minute
  • Drink right away!

6 effective ways to reverse bloating and lose all your water weight

Fluid retention, also known as edema, occurs when excess fluids accumulate within the body.  Water retention typically occurs in the circulatory system or in the cavities or tissues, causing swelling in the feet, ankles, leg, and hands.

While there are many reasons for edema, most of them are harmless. For instance, some women experience it before their monthly period or during pregnancy.  In addition, those why are physically inactive are also at higher risk of being affected by water retention.

Unfortunately, water retention can sometimes indicate a more severe condition, such as heart failure or kidney disease. Hence, if you have severe water retention, get checked as soon as possible.

6 Ways To Reduce Water Retention


1. Eat Less Salt

Salt is made of chloride and sodium, which attaches to water in the body and helps keep the balance of fluid inside and outside of cells.  Regular consumption of meals containing high amounts of salt, like processed foods, causes the body to retain water.  As a matter of fact, processed foods are the richest dietary source of sodium. Reducing sodium intake is the basic step that should be taken when it comes to reducing water retention.

2. Increase Your Magnesium Intake

Magnesium is an essential mineral that takes part in over 300 enzymatic reactions that keep the body functioning properly.  Additionally, boosting your magnesium intake may help reduce water retention, too.

It has been scientifically shown that 200 mg of magnesium daily reduced water retention in women with premenstrual symptoms.  Other studies done on the topic have come up with similar results.

Solid sources of magnesium include whole grains, leafy, green vegetables, dark chocolate, and nuts. It can be found in the form of supplement as well.

3. Increase Vitamin B6 Intake

Vitamin B6 is a group containing few related vitamins, all of which are needed for the formation of red blood cells, and also participates in many other functions in the body.  This vitamin has been found to reduce water retention in women with premenstrual syndrome.  Foods high in vitamin B6 include meat, potatoes, walnuts, and bananas.

4. Eat More Potassium-Rich Foods

Just like magnesium, potassium serves many functions in the body and is equally important. For instance, it sends signals that keep the body running properly.  Moreover, it also promotes heart health.  Studies show that it helps reduce water retention, thanks to its ability to increase urine production and decrease sodium levels. Good sources of potassium include tomatoes, bananas, and avocados.

5. Try Taking Dandelion

Dandelion is a herb that has been long used as a natural diuretic.  This means that it helps reduce water retention by making you urinate more frequently.

In a study involving 17 subjects who were given three doses of dandelion leaf extract over a twenty-four period, there was a notable increase in urine produced.

6. Avoid Refined Carbs

The consumption of refined carbs causes rapid spikes in both blood sugar and insulin levels.  Consequently, high insulin levels cause the body to retain more sodium by increasing the absorption in the kidneys.  Good examples of refined carbs include table sugar, white flour, and other processed sugars and grains.

Other Ways To Reduce Water Retention

While many people swear by the effectiveness of these tricks, note that some of them are not actually backed up by science.

Corn silk: People from different parts of the world use this herb for the treatment of water retention.

Nettle: Yet another folk remedy used to treat water retention.

Cranberry juice:  It has been reported to offer diuretic properties.

Fennel:  It is also known to have diuretic properties.

Horsetail: It has been scientifically shown to have diuretic effects.

Parsley:  Again, it has a good reputation as a diuretic.

Hibiscus:  A recent study confirmed that it acts as a natural diuretic.

Garlic:  It has been historically used for its powerful diuretic effect.

Move around: Walking and moving around helps reduce water retention in some areas, especially the lower limbs.

source: http://besthealthyguide.com

The 4-minute workout routine that helps you burn fat like crazy

As much effective going to the gym can be, it can be also highly impractical for those who are pressed for time, such as moms of little kids.  The good news is that there are many great workouts that can be practiced at home, yet offer amazing results. One of those workouts is the Tabata workout, which is ideal for those with a tight schedule.

Tabata Workout: Not for the Faint of Heart

Tabata workout is a high-intensity interval training style, developed by a Japanese Japanese Dr. Izumi Tabata. It takes only a couple of minutes of your time, yet it provides amazing results.  As mentioned above, this workout is perfect for those who lack the time to devote to fitness and regular visits to the gym.

Note:  Tabata isn’t a good idea for beginners, as you will be moving fast and trying to do as many reps as possible, which increases the risk of getting injured if you are not careful. Those with any condition that prevents high-intensity exercise also aren’t recommended to practice this workout.

Is Tabata Perfect for Moms?

Moms are always pressed for time as they have tons of tasks to do on a daily basis. Living a wellness lifestyle seems like a full-time job, as preparing healthy food, following a natural beauty routine, and making homemade cleaning products takes a lot of time. However, staying fit is very important as well!

This is the reason why Tabata workout is ideal for busy moms. It takes only 4 minutes in which you get an intense workout and amazing results.

What Is a Tabata Workout?

Simply put, you need to sprint hard for 20 seconds, rest for 10 seconds, and repeat for 4 minutes. Simple as that!

As mentioned in the very beginning, this workout was developed by Dr. Izumi Tabata in Japan, and is known to be superior to other similar exercises. Back in 1996, Dr. Tabata and his team of did a study in which they studied two groups of athletes.  The first group did medium-intensity exercise for longer periods while the other did high-intensity exercise for short periods of time.

The athletes have been observed by the researchers for 6 weeks, and after the trial, it was found that the first group increased aerobic capacity by 9.5 percent and the anaerobic capacity by 0 percent, compared to the second group in which the subjects increased their aerobic capacity by 14 percent and their anaerobic capacity by 28 percent. For those who aren’t familiar with these terms, aerobic refers to how long you can run while anaerobic to the time you can run at maximum effort.

Additionally, the second group exhibited greater improvement in oxygen utilization as well as in lung capacity, while the first group exhibited minimal improvement.

How to Train for Tabata (Hint: Slowly)
Since this workout was designed for elite athletes, an average mom may need some time to adjust.


  • Start with longer sprints, with longer recovery time in the meantime
  • Try 60-90 seconds of mid-intensity running instead of 20 seconds of all-out running
  • Increase the intensity every couple of days
  • Start with a minute or two and work your way to 4 minutes

5 Unique Advantages of a Tabata Workout

1.     Burns Fat

It has been scientifically shown that high amount of moderate-intensity exercise alone was very effective at improving oral glucose tolerance….”

2.     Builds Muscle

This exercise provides the muscles with an intense workout.

3.     Short and Sweet

It literally takes only a few minutes of your precious time!

4.     Creates Endorphins

Tabata exercise creates endorphins, which make you happy and satisfied!

5.     Highly Portable

It doesn’t require any equipment or special place to do it.

Other Tabata Variations: Not Just for Runners

Additional workouts to use the Tabata principle with:


  • Squats
  • Push Ups
  • Pull Ups
  • Jumping rope

How to Do Tabata, Step by Step

Step 1: Start by stretching:  You need to warm the muscles prior starting with the exercise. The best would be to do the workout in a warmer place, if possible.

Step 2: Get a timer ready:  Set a clock or keep a timer nearby.

Step 3: Run, Forrest, run! Run as hard as possible for 20 seconds.

Step 4: Rest:  Rest for 10 seconds.

Step 5: Repeat:  Repeat the same: run for 20 seconds, rest for 10 seconds.  Repeat 6-8 times, totaling 4 minutes.

Step 6: Cool down:  Stretch once again and sip some water.

How Often Should I Do Tabata Sprints?

Given that Tabata workout is an intense workout, two to three times a week are more than enough. According to the experts, “For the majority of the population, improving longevity and general health can be done by brisk walking for 20 minutes three times a week – and doesn’t involve spending money joining a gym. “

source: http://besthealthyguide.com/

11 simple exercises that anyone with knee pain needs to start doing

Exercise is one of the best ways to address the issue of aching knees.  There are many different exercises which are highly beneficial for the knees, in terms of strengthening the muscles and ligaments as well as supporting the knee joints and lessening the chance of an injury.

Exercises for People with Bad Knees


1.     Warm Ups

Those with bad knees should do a proper warm up before doing any exercise regimen.  By doing so, the blood improves and the muscle stiffness significantly decreases.  Consequently, the exercise becomes easier and the risk of an injury and muscle sprains reduces.

So, before doing any exercises targeting the knees, warm yourself by doing stretches or some brisk walking. About 20 minutes are enough to prepare the knees for the workout.

2.     Swimming

Swimming is definitely one of the best exercises for those with bad knees. When swimming, the effect of gravity lessened, which in turn lowers the risk of any damage to an aching joint. Doing a few laps of the pool is a good way to strengthen the knees.  Twenty minutes of swimming are more than enough.

3.     Cycling

The quadriceps, hamstrings, and calve muscles are used when riding a bike and cycling, so this activity puts less pressure on the joints and makes the knees much more stable.  It also helps lose weight.  However, note that you need to go slowly in case you have recently undergone knee joint surgery.

4.     Walking

When walking ( brisk walking), the muscles of the upper and lower body get a full workout.  Walking holds a notable place in the list of effective exercises designed for those with bad knees.  Activities like jogging or running put a strain on the knees, but walking is completely safe and beneficial.

5.     Step Ups

Step ups are known to be extremely effective in terms of strengthening the muscle that support the knee joints.


  • Stand in front of a stair or a small bench
  • Place one foot on the step, making sure it stays firmly
  • Raise the other ft and put it on the step, then again on the floor
  • Repeat ten times with each foot
  • Do some curls with weight  if you want to add extra resistance while doing the step ups.


6.     Partial Squats

Those who are in pretty bad shape aren’t recommended to do full squats. Hence, partial squats are ideal for them as they put less strain on the knees.


  • Stand with the feet at should width, keeping the toes pointing forwards
  • Lower the body and go as low as possible. Keep the knees behind the toes when doing the squat
  • Go back to the original position
  • Repeat the exercise for a couple of times.


7.     Calf Raises

Calf raises are particularly effective for the muscles of the lower back.


  • Stand on a flat surface, making sure you straight and keeping the feet firmly on the floor
  • Lift the body while standing on the toes
  • Go back to the original position
  • Do twenty to twenty five repetitions.


8.     Scissor Kick

You will need an exercise mat for the exercise, as you are supposed to lie flat.


  • Lift the shoulders and leg, making sure they don’t touch the floor while doing the exercise
  • The legs should be lifted for 6 inches while the shoulders should be only an inch above the ground
  • Spread the legs as far as possible
  • Bring the legs closer and cross them one over the other,  making sure you don’t bend the knees
  • Keep the arms on the ground
  • Increase the number of reps over time, until you work your way up to 50.


9.     Dancing

Taking a dance class is a good way to strengthen the knee joints.  Most dance styles are suitable and beneficial for those with bad knees. The best thing is that the initial dance moves serve as warm-up exercises, preparing the body for the more intense workout that follows.

10.  Side-Lying Leg Lifts

Again, this is yet another effective exercise for people with bad knees.


  • Lie on the side, keeping the legs together and straight
  • Support the head with your arm
  • If you are lying on the left side, lift the right leg up.  Bring it back to the original position and repeat
  • Repeat the process with the left leg

Note: For optimal results, wear ankle weights.

11.  Inner Thigh Leg Lifts

Instructions:


  • Lie on the side, putting on ankle weighs above the knee
  • If you are lying on the left side,  bend the left leg and keep the right one straight
  • Lift the right leg , bring it back, and repeat ten to fifteen times
  • Repeat the process with the left leg

Exercises to Avoid


  • Basketball, rugby, football, tennis, and other sports in which there are high chances of twisting the knees
  • Stair climbing
  • Skiing, snowboarding, jumping or other high-impact activities

3 subtle warning signs of a heart attack that every woman needs to know

Hidden Signs of Heart Attack in Women

Women are at higher chance of dying from a heart attack, compared to all forms of cancer? What`s more, more women die from heart disease than men.

However, most people are not familiar with these facts, and heart disease is being perceived as “man`s” problem.  Hence, this lack of awareness puts women at higher risk for heart disease and premature death.

Heart Disease Facts and Figures


  • Every year around 735,000 Americans have a heart attack
  • Heart disease is the leading cause of death with 17.3 million deaths a year
  • 48.3 million women suffer from some form of heart disease
  • In America, heart disease is the #1 cause of death of women

What is a heart attack?

When a certain area of the heart lacks oxygen, a heart attack occurs.  Obstruction caused by plague in the coronary arteries is the most common cause of heart attack, as the coronary arteries are in charge of carrying both oxygen and nutrients to the heart.

Early Subtle Warning Signs of a Heart Attack That May Be Easy To Miss

1. Unusual Fatigue

Sudden or new fatigue is a matter of concern. Any feeling of heaviness in the chest followed by fatigue could be an early sign, too.

2. Sweating and Shortness of Breath

If sweating and shortness of breath persist while resting or after an exercise, you need to get checked up. In case they are accompanied with symptoms like chest pain, consult a doctor as soon as possible.

3. Pain in Areas Other Than the Chest

Pain indicates that there is something wrong, but it doesn’t necessarily point to the exact location of the root problem.  Back pain, pain in the arm, or jaw pain often indicate a heart attack.

Symptoms Common To Women at the Time of a Heart Attack


  • Nausea
  • Shortness of breath
  • Lightheadedness
  • Stomach pain or pressure
  • A feeling of squeezing or fullness in any area of the chest
  • Pain in the arms, jaw, back, or neck

  9 Tips to Reduce Your Risk of Heart Attack

1. Tame the inflammation with Curcumin

Excessive inflammation is linked to an increased risk of coronary artery disease as well as heart attack. Supplementing with curcumin, the active ingredient in turmeric, has been shown to the accumulation of buildup in the arteries due to its potent anti-inflammatory properties.

2. Easy on the sugar!

According to a 2014 study, those who eat 10-24 percent of their daily calories from added sugar are at 30 percent higher risk of death by cardiovascular disease. High calorie intake also lowers good cholesterol and increases the levels of triglycerides.

3. Combat Oxidative Stress with Vitamin C and Fish Oil

It has been scientifically shown that vitamin C deficiency increases the risk of dying from coronary artery disease.  To protect yourself and dilate the arteries, consider adding fish oil to your daily diet.

4. Add Vitamin D and Vitamin K to Your Health Regimen

For optimal protection, consider supplementing with vitamin D3 until your blood vessel is between 50-80 ng/mL. Additionally, make sure you get enough vitamin K as well, since lack of this nutrient increases the risk for calcification of the arteries.

5. Eat Garlic

Garlic helps lower the risk of heart attack by lowering blood pressure, the force of blood against the artery walls. In case you don’t like its smell, opt for supplements instead. For optimal results, take at least 480 mg a day.

6. Eat your fruits and veggies!

It has been shown that consuming more than five servings of fruits and veggies daily lowers the risk for coronary heart disease by 20 percent, compared to eating less.

7. Stop Smoking

Smoking increases the fibrinogen levels, a protein that increases the risk of dangerous blood clots and eventually a heart attack.  Once you quit smoking, the fibrinogen levels drop and go back to normal in a few years.

8. Meditate

According to a 2012 study, meditation reduced the risk of heart attack, stroke, and death in coronary heart disease patients.

9. Moderate Exercise

Women who exercise on a daily basis are at lower risk of heart attack than inactive women. However, intense workouts are at an increased risk too, so don’t overdo it.

source: http://besthealthyguide.com

Eat more mushrooms if you want to avoid dementia and Alzheimer’s, study suggests

Dementia is an umbrella term form a decline in mental ability that sometimes goes to the extent of interfering with day-to-day activities.  Alzheimer is the most prevalent type of dementia.

Dementia is an unspecific disease characterized with a wide plethora of symptoms linked to a decline in memory and other thinking skills. As mentioned above, Alzheimer`s is the most common type, accounting for 60-80 percent of cases.

Dementia is often improperly referred to as ‘senility’ and most people consider it as normal sign of aging.  However, the truth is that it isn’t always triggered by aging. For instance, vascular dementia, which is the second most prevalent type of dementia, occurs after a stroke.  There are many different conditions that cause symptoms of dementia, such as vitamin deficiencies and thyroid problems.

Although the symptoms of dementia can vary, at least two of the core mental functions below must be impaired to be considered dementia:


  • Visual perception
  • Communication and language
  • Reasoning and judgment
  • Memory
  • Ability to focus and pay attention

While many changes in the brain responsible for the onset of dementia are permanent and tend to worsen over time, memory and thinking issues caused by the following conditions may improve once the condition is properly addressed:


  • Thyroid problems
  • Vitamin deficiencies
  • Depression
  • Medication side effects
  • Excess use of alcohol

The treatment depends on the cause. While there is not cure for most progressive dementias, there are drug treatments capable of temporarily improving the symptoms.  As prevention is always better than the cure, this article focuses on non-drug therapy that has been scientifically shown to help protect against dementia and Alzheimer`s.

According to a 2017 study published in the Journal of Medicinal Food, certain edible mushrooms contain bioactive components that help prevent neurodegenerative diseases like dementia and Alzheimer`s disease.  This study is the first of its kind to support the potential role of mushrooms as foods to reduce or delay the onset of this disease.

“The current study might stimulate the identification of more food materials that are neuroprotective,” stated Journal of Medicinal Food Editor-in-Chief Sampath Parthasarathy, Medical Xpress reported.

This study focuses on mushrooms` components and their cognitive and neuroprotective benefits. According to Parthasarathy, this is one of the first studies done on the brain benefits of certain foods.

Mushrooms have been used for thousands of years, both for their taste and the medicinal properties they offer. As reported by Dr. Joseph Mercola, edible fungi are loaded with vitamin D and are capable of boosting the immune system.  Their anti-inflammatory properties can be beneficial for individuals suffering from renal failure, stroke damage, rheumatoid arthritis, and asthma.

Needless to say, not all mushrooms are safe and healthy to eat. It has been shown that eating psilocybin, a specific type of fungi, provides a temporary mind-bending perspective on reality.

Researchers have long studied the medical properties of ‘magic mushrooms.  As reported by Medical Daily, the psychedelic drug has the ability to treat those with depression or alleviate the psychological effects of cancer.

source: http://besthealthyguide.com

You’re inhaling cancer-causing chemicals in your household dust! Here’s 3 ways to reduce exposure

Dust in your house is extremely annoying, yet so common that we tend to ignore it.  However, it turns out that household dust could be wreaking havoc to you and your children, even more than you think. Day-to-day items and products like pizza boxes, toys, and non-stick cookware emit chemicals in the air that potentially turn in dangerous dust particles.

When the Toxic Dust Settles

Recently, researchers at the Milken Institute School of Public Health at George Washington University did a study on household dust, which is the first study of this kind. They found 45 detrimental chemicals in the dust, with 10 being found in 90 percent of the dust samples.

These include flame retardants like TPHP, TDCIPP, and TCEP, a carcinogen that is often used in baby products, building materials, and furniture.

Phthalates were the most prevalent chemical class found in the dust samples. These chemicals are commonly used in cosmetics and toys to soften the plastic. The problem with these chemicals is that they have been associated with respiratory problems, declines in IQ, hormonal imbalance, infertility, and obesity.

According to Ami Zota, lead author and assistant professor of environmental and occupational health, “The findings suggest that people, and especially children, are exposed on a daily basis to multiple chemicals in dust that is linked to serious health problems.”  She also adds that “exposure to even small amounts of chemicals in combination can lead to amplified health risk, especially for developing infants and young mothers”.

Even more disturbing is the fact that children were particularly prone to the adverse side effects of contaminated dust, since they often play on the floor and touch their mouths.  “They end up having a lot more exposure to chemicals in dust and they are more vulnerable to toxic effects because their brains and bodies are still developing,” said Singla, co-author of the study from the Natural Resources Defense Council in California.

How to Limit Exposure

Contrary to popular belief, cleaning the house on a regular basis is not enough to cut down the risks associated with household dust. Chemical concentration can accumulate rapidly, and the problem becomes worse they aren’t visible to the naked eye.

However, there are certain steps that can be taken to limit exposure to contaminated dust. Read on to learn what else can be done apart from vacuuming and mopping the floors, dusting with a damp cloth, and cleaning the house thoroughly on a regular basis.

1.     We, as consumers, should make careful choices regarding the products we buy. Products that contain detrimental chemicals like DIBP, DNBP, DEHP, DEP, HFCs, and phenols should be avoided at all cost.

2.     Washing the hands with plain soap and water before eating is a must!

3.     An app called Detox Me provides tips on how to limit exposure to chemicals, such as using fragrance-free cleaning products, swapping vinyl shower curtains for nylon, and many more.

Additional steps you can take to limit exposure to detrimental chemicals includes using castile soap as replacement for skin care products, laundry and dish detergent, and all-purpose cleaner as well as making your own, natural cleaning products using ingredients like baking soda, vinegar, and essential oils.

source: http://besthealthyguide.com