In today's fast-paced world, stress and anxiety have become a common occurrence for many people. While medication and therapy can be effective for some, there are natural and non-invasive methods for managing stress and improving mental health. One of the most powerful tools in this regard is mindfulness.
What is Mindfulness?
Mindfulness is a state of being where you pay attention to the present moment, accepting it without judgment or distraction. It can be practiced through meditation, yoga, or simply being aware of your thoughts and sensations in daily life.
The Benefits of Mindfulness:
Reduces anxiety and depression: By focusing on the present moment, mindfulness helps to reduce worry and negative thoughts, leading to a decrease in symptoms of anxiety and depression.
Improves focus and concentration: Mindfulness has been shown to improve cognitive function and attention, making it easier to stay focused on tasks and make decisions.
Boosts the immune system: Research has found that mindfulness can enhance the immune system, reducing the risk of illness and disease.
Enhances emotional well-being: By reducing stress and improving mental clarity, mindfulness can improve overall emotional well-being and reduce feelings of sadness and hopelessness.
How to Incorporate Mindfulness into Your Life:
Practice mindfulness meditation: Set aside a few minutes each day to practice mindfulness meditation. Start by focusing on your breath, and when thoughts arise, simply observe them without judgment and return to your breath.
Take mindful breaks: Throughout the day, take short breaks to pause and focus on your breathing, sensations, and thoughts.
Practice mindfulness in daily activities: Whether it's eating, walking, or doing household chores, try to bring mindfulness to your actions, noticing your thoughts and sensations as you do them.
Seek out mindfulness resources: There are many resources available, such as books, videos, and apps that can help guide your mindfulness practice.
Mindfulness is a powerful tool for reducing stress, anxiety, and depression and improving overall mental health. By incorporating mindfulness into your daily life, you can experience the benefits and improve your well-being.
Tags: mindfulness, mental health, anxiety, depression, well-being, meditation, stress relief, emotional health.
]]>Pain Relief: One of the primary benefits of acupressure and acupuncture is their ability to relieve pain. Whether you're dealing with chronic pain, headaches, or other types of discomfort, these practices can help to reduce the severity of your symptoms and improve your overall quality of life. By stimulating the acupoints along the body's energy pathways, acupressure and acupuncture can help to release tension and reduce pain.
Stress Relief: Stress is a major contributor to many health problems, including anxiety, depression, and heart disease. Acupressure and acupuncture can help to reduce stress by promoting relaxation and reducing tension in the body. These practices work by stimulating the acupoints along the body's energy pathways, helping to balance the body's energy and reduce stress.
Improved Sleep: Poor sleep is a common problem that can have serious consequences for overall health and well-being. Acupressure and acupuncture can help to improve sleep by reducing stress and promoting relaxation. By stimulating the acupoints along the body's energy pathways, these practices can help to regulate sleep patterns and promote restful sleep.
Boosted Immunity: Acupressure and acupuncture can help to boost the immune system by promoting balance and harmony in the body. By stimulating the acupoints along the body's energy pathways, these practices can help to improve circulation, increase the flow of energy, and enhance the functioning of the immune system.
In conclusion, acupressure and acupuncture are powerful healing practices that offer a range of benefits for physical and mental health. Whether you're dealing with pain, stress, poor sleep, or other health issues, these practices can help you to achieve improved well-being and achieve a state of balance and harmony in your life. So why not give them a try and experience the benefits for yourself?
Tags: Acupressure, Acupuncture, Health, Wellness, Alternative Medicine, Pain Relief, Stress Relief, Relaxation, Healing
]]>Probiotics are live bacteria and yeast that are found in certain foods and supplements. They work by promoting the growth of beneficial bacteria in your gut, which can help improve digestion, boost immunity, and reduce inflammation.
On the other hand, prebiotics are non-digestible fibers that serve as food for probiotics. They help nourish the good bacteria in your gut, making it easier for them to thrive and do their job.
Here's how you can improve your gut health with probiotics and prebiotics:
Incorporate probiotic-rich foods into your diet: Foods such as yogurt, kefir, sauerkraut, kimchi, and pickles are all great sources of probiotics. Try incorporating these into your diet on a regular basis.
Take a probiotic supplement: If you're not a fan of probiotic-rich foods, consider taking a probiotic supplement. Look for one that contains multiple strains of bacteria and has been independently tested for quality and purity.
Eat prebiotic-rich foods: Foods such as bananas, onions, garlic, and artichokes are all great sources of prebiotics. By incorporating these into your diet, you're helping to nourish the good bacteria in your gut.
Consider a prebiotic supplement: Just like probiotics, prebiotics can also be found in supplement form. Look for one that contains a variety of prebiotic fibers to help nourish the good bacteria in your gut.
In conclusion, incorporating probiotics and prebiotics into your diet can help improve gut health, boost digestion, and support overall well-being. So, why not give it a try and see the benefits for yourself?
Note: It's always best to consult with a healthcare professional before starting a new supplement regimen, especially if you have any existing health conditions.
Tags: gut health, probiotics, prebiotics, digestion, gut bacteria, gut microbiome, digestive health
]]>Studies have shown that certain scents have a calming effect on the body and can help to reduce symptoms of stress, such as headaches, muscle tension, and difficulty sleeping. For example, lavender is well-known for its soothing and relaxing properties, while peppermint has been shown to improve mental clarity and reduce fatigue.
Aromatherapy can be enjoyed in several different ways, including through the use of essential oils, candles, sprays, and diffusers. Simply inhaling the aroma of essential oils can have a profound impact on the body and mind, helping you to feel more relaxed and refreshed. Some of the most popular essential oils for stress relief include lavender, bergamot, frankincense, and ylang-ylang.
Another benefit of aromatherapy is that it can be easily incorporated into your daily routine. Whether you want to start your day off right by diffusing a fresh, invigorating scent, or unwind in the evening with a relaxing aroma, aromatherapy is a simple and effective way to bring more balance and peace into your life.
To get the most out of aromatherapy, it's important to choose high-quality essential oils and use them mindfully. Experiment with different scents and blends until you find the ones that work best for you and remember that everyone's response to scent is different.
In conclusion, incorporating aromatherapy into your stress-relief routine can offer numerous benefits for both your mental and physical health. So why not give it a try and see for yourself? Unwind with the soothing scents of essential oils and let the power of aromatherapy help you reduce stress and improve your overall well-being.
Tags: Aromatherapy, Stress Relief, Essential Oils, Natural Remedies, Mindfulness, Wellness, Health
]]>Identify your motivations: The first step to creating a new habit is to understand why you want to make a change. Are you looking to improve your physical health? Boost your mental well-being? Or simply feel better about yourself? Knowing your motivations will help you stay focused and committed when the going gets tough.
Make it small and achievable: When starting a new habit, it's important to set achievable goals that won't overwhelm you. Start with small, manageable steps and gradually build up over time. For example, if you want to start exercising, begin with just 10 minutes a day and gradually increase the duration as you get stronger.
Create a routine: Habits are formed when they become part of our daily routine. So, find a time and place in your schedule that you can dedicate to your new habit and stick to it. For example, if you want to start meditating, make it a part of your morning routine before you start your day.
Track your progress: Keeping track of your progress can help you stay motivated and on track. Use a journal, app, or even a simple checkmark system to monitor your progress and celebrate your achievements.
Surround yourself with support: Starting a new habit can be challenging, but having a supportive network can make all the difference. Find friends or family members who have similar goals and share your journey with them. Alternatively, join a support group or community online to connect with others who understand what you're going through.
Conclusion: Starting a new habit can be a daunting task, but with the right approach, it can be done. By identifying your motivations, setting achievable goals, creating a routine, tracking your progress, and surrounding yourself with support, you can turn your healthy habit into a permanent lifestyle change. So, what are you waiting for? Take the first step today and transform your life in 21 days!
Tags: Health, Wellness, Habits, Lifestyle, Change, Motivation, Exercise, Nutrition, Mindfulness, Mental Health, Physical Health
]]>Health Benefits: A well-planned plant-based diet is a great source of essential nutrients such as fiber, vitamins, minerals, and antioxidants. It has been linked to a reduced risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. Additionally, plant-based diets are lower in saturated fat and cholesterol, which can help lower blood pressure and reduce the risk of heart disease.
Environmental Benefits: A plant-based diet can also have a significant impact on the environment. Animal agriculture is a significant contributor to greenhouse gas emissions, deforestation, and water pollution. By reducing the consumption of animal products and increasing the consumption of plant-based foods, individuals can reduce their carbon footprint and play a role in mitigating the effects of climate change.
Sustainability: In addition to its health and environmental benefits, a plant-based diet is also more sustainable. Growing fruits, vegetables, and other plant-based foods requires less land, water, and other resources than raising animals for food. This makes it a more efficient and sustainable way to feed the growing global population.
Nutritional Adequacy: Many people are concerned about getting enough protein and other essential nutrients on a plant-based diet. However, a well-planned plant-based diet can provide all the nutrients needed for optimal health. Plant-based sources of protein include tofu, tempeh, beans, lentils, and nuts.
In conclusion, a plant-based diet is a great choice for those looking to improve their health and reduce their impact on the environment. It offers a wide range of benefits, including a reduced risk of chronic diseases, a smaller carbon footprint, and greater sustainability. By incorporating more plant-based foods into your diet, you can help promote your own health and the health of the planet.
Tags: Plant-based diet, veganism, health, environment, sustainability, nutrition, diet
]]>Eat an anti-inflammatory diet: One of the most powerful ways to reduce inflammation in the body is by changing your diet. Avoid processed foods, refined sugars, and unhealthy fats, and instead focus on eating a diet rich in whole, nutrient-dense foods, such as fruits and vegetables, lean proteins, and healthy fats like olive oil and avocado.
Get enough sleep: Lack of sleep can increase levels of inflammation in the body, making it important to get adequate rest each night. Aim for at least 7-8 hours of sleep each night, and create a relaxing bedtime routine to help you fall asleep more easily.
Exercise regularly: Exercise has been shown to have a powerful anti-inflammatory effect, reducing pain, swelling, and oxidative stress. Aim to get at least 30 minutes of moderate intensity exercise each day, such as brisk walking, cycling, or swimming.
Manage stress: stress can trigger an inflammatory response in the body, so it's important to find healthy ways to manage it. Consider practicing mindfulness, meditation, deep breathing, or yoga to help you relax and reduce stress.
Take probiotics: Probiotics are beneficial bacteria that live in the gut and help to regulate the immune system. They can also reduce inflammation in the body and improve gut health. Consider taking a probiotic supplement or incorporating probiotic-rich foods like yogurt and kefir into your diet.
Try turmeric: Turmeric is a spice that is widely used in traditional medicine for its anti-inflammatory properties. Try adding turmeric to your meals or consider taking a turmeric supplement to get the benefits.
Get enough omega-3 fatty acids: Omega-3 fatty acids are essential fatty acids that have been shown to have anti-inflammatory effects. Incorporate more fish, nuts, and seeds into your diet to get more omega-3s or consider taking a fish oil supplement.
Drink green tea: green tea is rich in antioxidants that can reduce oxidative stress and inflammation in the body. Try drinking green tea regularly or consider taking a green tea supplement to get the benefits.
Avoid smoking and excessive alcohol consumption: Both smoking and excessive alcohol consumption can increase inflammation in the body, so it's important to avoid or limit these habits.
Massage therapy: Massage therapy has been shown to reduce inflammation and improve pain management. Consider scheduling regular massages to help you relax and reduce inflammation in the body.
In conclusion, reducing inflammation in the body is important for maintaining overall health and wellness. By incorporating these simple strategies into your daily routine, you can help to reduce inflammation, improve your immune system, and enjoy a healthier, happier life.
]]>Herbs have been used for centuries to promote health and wellness, and today, there is a wide range of herbal supplements available that can help to boost the immune system, improve mental health, reduce stress and anxiety, and promote overall well-being. Some of the most popular herbs used in these supplements include:
Echinacea: This herb has been used for centuries to support the immune system, and it is often recommended for people suffering from colds, flu, and other upper respiratory infections.
Ginseng: This popular herb is known for its ability to reduce stress and anxiety, improve mental alertness, and boost energy levels.
Turmeric: This bright yellow spice is known for its powerful anti-inflammatory properties, and it is often used to treat joint pain, digestive problems, and other health issues.
Ashwagandha: This adaptogenic herb has been used for thousands of years in Ayurvedic medicine to help the body adapt to stress, reduce anxiety and depression, and improve overall well-being.
St. John's Wort: This popular herb has been shown to be effective in treating mild to moderate depression and anxiety, as well as other mental health problems.
Herbal supplements are typically taken in the form of pills, capsules, or teas, and they are often made from dried or powdered herbs. It is important to note that not all herbal supplements are created equal, and it is important to choose high-quality supplements from reputable manufacturers.
In addition, it is important to talk to your doctor before taking any herbal supplements, especially if you are taking any prescription medications or have any health problems. This is because some herbs can interact with certain medications or medical conditions, and they may not be suitable for everyone.
In conclusion, herbal supplements can be a safe and effective way to promote health and wellness, and they offer many benefits for both the mind and the body. Whether you are looking to boost your immune system, reduce stress and anxiety, or promote overall well-being, there is sure to be an herbal supplement that can help you achieve your goals.
]]>Eat a balanced diet: A balanced diet rich in fruits, vegetables, whole grains, and lean protein is essential for maintaining a strong immune system. These foods are packed with essential vitamins and minerals that support immune function, including Vitamin C, Vitamin D, and Zinc.
Get enough sleep: Sleep is essential for overall health, and it's also crucial for supporting the immune system. When you sleep, your body has time to repair and restore itself, which helps keep your immune system strong. Aim for 7-9 hours of quality sleep each night.
Exercise regularly: Regular exercise can help boost the immune system by increasing blood flow and reducing stress levels. Whether it's a daily walk or a full-body workout, make sure to get moving to help keep your immune system in top shape.
Stay hydrated: Staying hydrated is essential for overall health, and it's also important for supporting the immune system. Make sure to drink plenty of water throughout the day to help flush out toxins and support immune function.
Reduce stress: Chronic stress can weaken the immune system, so it's important to find ways to reduce stress in your life. This could include practicing mindfulness, meditating, or engaging in physical activity.
Use essential oils: Essential oils have been used for centuries to promote health and wellness, and some have been shown to have immune-boosting properties. For example, eucalyptus oil has antiseptic properties, while tea tree oil has antiviral properties.
Herbal remedies: Certain herbs have been shown to have immune-boosting properties, including Echinacea, elderberry, and garlic. These herbs can be taken in supplement form, or added to teas or food to boost the immune system.
Boosting your immune system doesn't have to be difficult or expensive. With these simple and natural remedies, you can help keep your body healthy and protected from illnesses and infections. So why not start incorporating these immune-boosting habits into your daily routine today?
]]>Vitamins: Vitamins are essential for a wide range of body functions, from supporting the immune system to maintaining healthy skin and eyes. Some of the key vitamins include Vitamin A, Vitamin C, Vitamin D, and Vitamin E.
Minerals: Minerals are also essential for overall health, as they help regulate the body's metabolism, support healthy bones and teeth, and maintain a healthy heart. Some of the key minerals include calcium, iron, magnesium, and potassium.
Immune Function: Vitamins and minerals are critical for supporting the immune system, as they help the body fight off infections and diseases. For example, Vitamin C is essential for a strong immune system, as it helps produce white blood cells that fight off infection.
Energy Production: Vitamins and minerals are also essential for energy production, as they help convert food into energy that the body can use. For example, B vitamins are essential for energy production, as they help convert food into glucose, which the body uses for energy.
Mental Health: Vitamins and minerals are also critical for mental health, as they help regulate mood and cognitive function. For example, magnesium is essential for regulating stress levels, while B vitamins are essential for maintaining mental clarity and focus.
The role of vitamins and minerals in the human body is undeniable. Whether you're looking to support the immune system, fuel the body with energy, or maintain overall health, these essential nutrients play a crucial role. So why not start today and unlock the secrets to a healthy body with a balanced diet rich in vitamins and minerals?
]]>Physical Health: Sleep is critical for physical health, as it helps the body recover and regenerate after a long day. Lack of sleep has been linked to a wide range of physical health problems, including heart disease, stroke, and diabetes.
Mental Health: Sleep also plays a crucial role in mental health, as it helps the brain process and consolidate memories, regulate emotions, and enhance overall cognitive function. Lack of sleep can lead to symptoms of anxiety and depression, as well as memory and learning difficulties.
Immune Function: Sleep also affects the immune system, as it helps the body fight off infections and diseases. Lack of sleep can weaken the immune system, making individuals more susceptible to illness and infection.
Metabolic Health: Sleep is also critical for maintaining metabolic health, as it helps regulate hormones such as insulin and leptin, which are essential for maintaining a healthy weight. Lack of sleep can contribute to obesity and other metabolic disorders.
Energy Levels: Sleep is also essential for energy levels, as it helps restore and recharge the body after a long day. Lack of sleep can lead to fatigue and decreased energy levels, impacting overall productivity and well-being.
The impact of sleep on overall health is undeniable. Whether you're looking to improve physical health, mental health, immune function, or energy levels, improving the quality and quantity of sleep is a critical step. So why not start today and unlock the secrets to good health with a good night's sleep?
]]>Improved Physical Health: Exercise has been shown to reduce the risk of chronic diseases such as heart disease, stroke, and diabetes. Regular exercise can also improve physical fitness, increase muscle strength and endurance, and boost energy levels.
Better Mood: Exercise has been shown to improve mood and reduce symptoms of anxiety and depression. Regular exercise releases endorphins, the body's feel-good chemicals, which can improve mood and reduce feelings of stress and anxiety.
Better Sleep: Exercise can also improve sleep quality and duration. Regular exercise has been shown to reduce symptoms of insomnia, helping individuals fall asleep faster and stay asleep longer.
Increased Brain Function: Exercise has been shown to improve cognitive function and enhance memory and learning. Regular exercise can increase blood flow to the brain, which can improve brain function and reduce the risk of age-related cognitive decline.
Stress Reduction: Exercise is a powerful tool for reducing stress and improving overall well-being. Whether through the release of endorphins, improved sleep quality, or increased brain function, exercise has been shown to help individuals manage and reduce stress.
Enhanced Self-Esteem: Exercise has been shown to enhance self-esteem and improve body image. Regular exercise can help individuals feel more confident, reducing the risk of low self-esteem and body image issues.
Improved Relationships: Exercise has also been shown to improve relationships and social connections. Regular exercise can provide individuals with opportunities to meet new people and develop meaningful connections, enhancing overall well-being and happiness.
The benefits of exercise for physical and mental health are countless. Whether you're looking to improve your physical health, enhance your mood, or reduce stress, regular exercise can help you achieve your goals. So why not start today and experience the many benefits of exercise for yourself?
]]>Mindfulness: Mindfulness is a practice that involves paying attention to the present moment without judgment. This can help reduce stress by decreasing worry and rumination, improving focus and concentration, and boosting mood.
Meditation: Meditation is a technique that involves quieting the mind and focusing on the present moment. It has been shown to reduce stress, improve sleep, and enhance overall well-being. There are many different types of meditation, including mindfulness meditation, loving-kindness meditation, and body scan meditation.
Mindfulness-Based Stress Reduction (MBSR): MBSR is a program that combines mindfulness and meditation practices to help reduce stress. Participants in MBSR programs have reported improved sleep, reduced anxiety and depression, and enhanced overall well-being.
Deep Breathing: Deep breathing is a simple technique that can help reduce stress and improve mood. By taking slow, deep breaths, you can slow your heart rate and calm your mind, helping you feel more relaxed and centered.
Progressive Muscle Relaxation (PMR): PMR is a technique that involves tensing and relaxing specific muscle groups to release tension and reduce stress. By alternating between tensing and relaxing different muscle groups, you can help reduce muscle tension and improve relaxation.
Guided Imagery: Guided imagery is a technique that involves using your imagination to create a peaceful mental image. This can help reduce stress and improve overall well-being by reducing anxiety, improving sleep, and enhancing mood.
Yoga and Exercise: Regular exercise and yoga can help reduce stress by releasing endorphins, improving sleep, and boosting mood. These activities can also help improve overall physical health, reducing the risk of stress-related health problems.
Mindfulness and meditation are powerful tools for reducing stress and improving overall health and well-being. Whether you're a beginner or an experienced practitioner, there are many techniques to choose from, each with its own unique benefits. So why not try incorporating mindfulness and meditation into your daily routine today and start experiencing the benefits for yourself?
]]>Regulates Body Temperature: Proper hydration helps regulate body temperature, which is especially important during physical activity or when it's hot outside. Drinking enough water can also help prevent heat exhaustion and heat stroke.
Aids in Digestion: Hydration helps break down food and keeps the digestive system running smoothly. Drinking enough water can also help prevent constipation and other digestive issues.
Supports Overall Health and Wellness: Proper hydration can help boost the immune system, improve skin health, and support healthy kidney function. It can also help improve mental clarity and cognitive function.
Relieves Headaches: Dehydration is a common cause of headaches and migraines. Drinking enough water can help relieve these symptoms and prevent them from occurring in the first place.
Helps with Weight Loss: Drinking water before meals can help you feel fuller and eat less, leading to weight loss over time. Staying hydrated can also help increase metabolism and support healthy weight management.
Enhances Physical Performance: Proper hydration is essential for physical performance, as it helps keep muscles and joints functioning properly. Hydration can also help prevent cramps and muscle fatigue during exercise.
Supports Healthy Joints: Hydration is important for maintaining healthy joints, as it helps lubricate and cushion the joints. This can help reduce the risk of joint pain and stiffness.
Promotes Healthy Skin: Hydration is important for maintaining healthy skin, as it helps keep the skin hydrated and prevents dryness and flakiness. Proper hydration can also help reduce the appearance of fine lines and wrinkles.
Improves Mood: Dehydration can affect mood and cognitive function, leading to feelings of fatigue and irritability. Drinking enough water can help improve mood and keep you feeling energized and alert throughout the day.
Proper hydration is essential for maintaining good health and wellness. From regulating body temperature to supporting healthy skin and improving mood, the benefits of staying hydrated are numerous. So why not start drinking more water today? Your body will thank you for it!
]]>Blueberries: Blueberries are high in antioxidants, which can help protect against oxidative stress and inflammation. They're also a good source of vitamins C and K, as well as fiber.
Salmon: Salmon is a great source of omega-3 fatty acids, which are essential for heart health. Omega-3s can also help improve brain function and reduce the risk of depression and anxiety.
Spinach: Spinach is rich in vitamins and minerals, including iron, calcium, and vitamins A and C. It's also high in antioxidants, which can help reduce inflammation and protect against oxidative stress.
Quinoa: Quinoa is a complete protein, meaning it contains all of the essential amino acids our bodies need. It's also high in fiber and other nutrients, making it a great choice for a healthy and balanced diet.
Nuts: Nuts are a great source of healthy fats, protein, and fiber. They can help lower cholesterol levels and reduce the risk of heart disease.
Avocado: Avocados are high in healthy monounsaturated fats, which can help improve heart health. They're also a good source of fiber, vitamins, and minerals.
Chia Seeds: Chia seeds are a great source of fiber, protein, and omega-3 fatty acids. They're also high in antioxidants and other nutrients, making them a great choice for a healthy diet.
Sweet Potato: Sweet potatoes are a good source of vitamins and minerals, including vitamins A and C, potassium, and fiber. They're also low in fat and calories, making them a great choice for a healthy diet.
Garlic: Garlic is a natural anti-inflammatory and is high in antioxidants. It's also a good source of vitamins and minerals, including vitamins B6 and C, and potassium.
Dark Chocolate: Dark chocolate is rich in antioxidants and can help improve heart health. It's also a good source of fiber, iron, and magnesium.
Incorporating these top 10 superfoods into your diet can help boost your health and prevent disease. So why not start making healthier choices today? Your body will thank you for it!
Tags: superfoods, health, wellness, nutrition, diet, antioxidants, vitamins, minerals, heart health, brain function, inflammation, oxidative stress.
]]>Practice Gratitude: Take a moment each day to reflect on the things you're thankful for. This can help shift your focus away from negative thoughts and increase feelings of happiness and well-being.
Get Moving: Physical activity is a proven mood booster. Even just a quick walk or stretch can help improve your mental health and reduce stress.
Connect with Others: Spending time with friends and family, or even just reaching out to someone you trust, can help improve your mental health and reduce feelings of loneliness or isolation.
Get Enough Sleep: A good night's sleep is crucial for good mental health. Make sure to get enough rest each night to help reduce stress and improve overall well-being.
Practice Mindfulness: Mindfulness is a technique that helps you focus on the present moment. This can help reduce stress and improve mental clarity.
Eat a Healthy Diet: A well-balanced diet rich in vitamins and minerals can help improve mood and mental health. Make sure to eat plenty of fruits and vegetables and limit your intake of junk food.
Reduce Stress: Stress can take a toll on mental health. Find healthy ways to reduce stress, such as yoga, meditation, or talking to a friend.
Get Out in Nature: Spending time in nature has been shown to reduce stress and improve mental health. So take a walk in the park, go for a hike, or simply enjoy a picnic in the sun.
Practice Self-Care: Taking care of yourself is essential for good mental health. This can include things like exercise, healthy eating, or simply taking time for yourself each day.
Seek Professional Help: If you're struggling with your mental health, it's important to seek professional help. A mental health professional can provide support and guidance to help you feel better.
Improving your mental health doesn't have to be difficult. By incorporating these 10 simple habits into your daily life, you can boost your mental health and increase happiness. So why wait? Start making positive changes today and take control of your mental well-being.
]]>Nothing could be worse than waking up with a throbbing headache and a sore throat, particularly when you have a pile of work to get through, children to take care of and clients to see. If you find that winter with its cold weather, contagious sniffles and long, gloomy nights a disheartening experience, then you are most certainly not alone.
The old adage, prevention is better than cure, certainly holds true – therefore being proactive this winter will not only lift your mood, but will ensure you deal with the dreaded bugs effectively.
In most instances, sore throats are caused by viral infections. Other symptoms that usually accompany a sore throat include a runny or stuffy nose, sneezing and coughs as well as mild fever.
If your sore throat is viral, antibiotics won’t be able to assist. Instead gargle with warm salt water or use a antiseptic gargle, throat spray or lozenges.
In most instances, sore throats are not serious and often pass after a couple of days. There are certain home treatments that you can use to relieve a sore throat.
Your immune-boosting supplement tool kit should consist of:
Take these daily during the cold winter months
Eating the right things this winter for good health:
Choose natural immune-boosting herbs and spices to give you that kick-start to fight flu symptoms before they even start.
Spice up your meals during the cold months by using more garlic, ginger and turmeric as well as cayenne pepper – not only are these spices and herbs powerful antioxidants but they are also excellent digestive aids and brilliant immune boosters.
Handy tips to relieve symptoms of a sore throat:
When you need to see your GP for a sore throat:
Painkillers for sore throats:
Over the counter painkillers such as Paracetamol will assist with sore throats and reduce high fevers.
Never exceed the recommended dosage as prescribed.
Take note that children under the age of sixteen should not take aspirin.
Your doctor will treat your sore throat with antibiotics when:
If your sore throat is bacterial antibiotics may be necessary to clear up the infection as is the case of Streptococcal infections, in this case, other symptoms that may be present are a sore throat, white patches on the tonsils, swollen lymph nodes in the neck area, fever, a runny nose and a cough.
This will also be the case if you are vulnerable and are at risk of contracting a severe infection and if you have a weakened immune system – individuals that have HIV or diabetes are prone to getting severe infections.
If your sore throat is particularly severe or if your throat infection recurs, your medical practitioner will in all probability prescribe antibiotics.
If your child has recurring infections of the tonsils a tonsillectomy may be recommended by your doctor.
In most instances, sore throats don’t lead to complications.
Other causes of sore throats:
By avoiding acidic and difficult to digest food and seeking treatment for allergies for GERD, plus giving up smoking and drinking less can drastically reduce many of the GERD symptoms.
Get to the bottom of a sore throat this winter, if you have any concerns visit your pharmacy or seek medical advice from your medical practitioner.
]]>Your nose is a vital organ and plays an important role in maintaining the health of your body. It processes the air that you breathe in before it enters your lungs. It is almost unbelievable that close to 10 000 litres of air are being cleaned, humidified and warmed by our nose and sinus membranes every single day. Billions of atoms, chemicals and micro-organisms are removed in the process before they can cause any health issues.
Your nasal protection mechanisms consist of mucociliary clearance (mucous is incessantly being transported backwards and then swallowed) reflex responses such as sneezing, immune reactions (cells that eat up or neutralise microorganisms) and antimicrobial activity when enzymes deactivate viruses or bacteria.
When you breathe through your mouth as a result of heavy exercise or nasal congestion is present as a result of disease, larger amounts of pollutants are then deposited in the lungs because the nasal filter is bypassed.
Sudden exposure to pollutants will lead to irritation of the nose and will in all probability cause tearing, itching, coughing and sneezing – this is due to the nose’s protection system being activated. A runny nose signals the readiness of the nose to flush out the intruders, and this is often associated with sneezing which in turn propels mucous and trapped pollutants from the airway.
Nasal congestion otherwise referred to as “stuffy nose” describes the obstruction of the flow of air in and out of the nasal passages. On the other hand, “runny nose” refers to a discharge of fluid that comes from the nasal passages causing a postnasal drip resulting in a sore throat or cough.
Nasal congestion is usually the result of inflammation and the swelling of the lining tissues of the sinuses and the nasal passages.
A less common cause of a stuffy nose may be due to a deviated nasal septum or as a direct result of foreign bodies in the nasal passages.
The continuous use of nasal decongestants in the form of drops or sprays can actually aggravate congestion as decongestants should only be used for a short period of time to receive the condition and thereafter due to a rebound effect the congestion may become worse. Decongestants are not formulated to be used on a continual basis.
Nasal congestions or “stuffy nose” is a result of the nasal and adjacent tissues and blood vessels swelling up with excessive fluid causing a stuffy feeling. Nasal congestion might or might not be accompanied by a runny nose.
In most instances, a stuffy nose is simply an irritant for adults and older children, but for infants and young children nasal congestion could prove to be problematic and can even cause an interruption in sleep patterns as well as feeding patterns causing great discomfort.
Congestion, in most instances, goes away on its own within a week.
It is vital to pay attention to problems to the nose because the connection between the nose and the lungs is significant.
Keeping the nasal passages clear at all times will reduce or avoid issues in the lungs such as asthma and bronchitis; by ignoring congestion and a runny nose, a thick nasal discharge may form which can lead to lung problems as well as further issues.
When your nose becomes congested you will:
There are a number of causes of a stuffy or runny nose
It is a good idea to keep the mucous thin as it will assist in draining the sinuses and nose and will relieve congestion.
Drink plenty of water, too, as being hydrated is all-important in keeping your entire body in peak condition, particularly during the winter months.
Home care for that stuffy nose:
Remember that congestion is often more problematic when you are horizontal! Keep as upright as possible and try to sleep in a sitting position with your head elevated.
What are decongestants?
How can antihistamines assist?
Influenza, usually referred to as the flu, is an infectious viral respiratory illness, and unlike the common cold, the flu can develop into something a lot more serious than the common cold, such as pneumonia if it is not handled and treated correctly. Flu is spread by coughing and sneezing and can prove to be extremely debilitating, although patients usually start feeling better within a week or so.
Young children and the elderly as well as women who are pregnant are particularly susceptible to getting the flu. Those who have any pre-existing health issues are also prone to catching flu - this includes individuals that have HIV, asthma, heart conditions and pregnant women.
One can catch flu at any time of the year, although it is especially prevalent during the colder winter months, and therefore is referred to as “seasonal flu”.
Flu seasons can prove to be rather unpredictable. While epidemics happen every year, the timing, severity and the length of the season vary from one year to the next. As flu viruses are constantly changing and evolving, it is not unusual for new strains to make their appearance annually.
In South Africa, the flu season usually runs from autumn through to the spring, typically peaking during the winter months, although you can catch flu all year round. The flu virus is spread in the same way as the common cold, although flu usually spreads faster than the common cold.
Typical symptoms of the flu are:
The common cold on the other hand:
In the region of 22 million school and workdays are lost in the US each year due to the common cold. The symptoms of the common cold can last for up to two weeks but symptoms are usually milder than those of flu, plus they can be dealt with quite easily.
According to the Mayo Clinic there are in excess of 100 different viruses that are the cause of the common cold, although the rhinovirus is perhaps the most common of these, causing individuals to cough and sneeze which can prove to be highly contagious.
The first line of defence when you feel that cold or the flu coming on:
The trick with any cold or flu is to go in hard and fast with a combination of remedies.
How to optimise your immune system to stay healthy:
When you should see your medical practitioner:
Doctors often recommend you take antiviral medication to reduce symptoms and to assist in your quick recovery.
A pro-active approach to your lifestyle can go a long way towards the prevention of colds and flu:
Sleep and relaxation:
Sleep is nature’s way of assisting the body in replenishing the immune system, eliminate free radicals, ward off heart disease and address mood imbalances.
When you have the flu, ensure you get plenty of rest and sleep. Go to bed and do not continue with regular activities give you body and immune system a chance to deal with the matter on hand.
Taking supplements:
Taking a good quality multivitamin supplement is always a great idea because few modern diets provide everything we need to stay healthy.
An excellent whole food supplement such as barley green is great for keeping your immune system up and running- this is because it contains nutrients that work synergistically.
Barley grass has one of the highest natural chlorophyll-rich contents of all green vegetables.
Don’t do these when you have the flu:
Stop the spread of flu by avoiding any unnecessary contact with other people while you are infectious. Stay off from work or from school until you are feeling better – with some individuals the risk is more serious and an annual flu vaccine is then recommended. And remember - see your health practitioner if your flu persists, if it gets worse of if a bacterial infection sets in.
]]>It is a misconception that if you are young and fit you won’t have high cholesterol. No one is immune, and that’s the reason why it’s not called the silent killer for nothing. The reason for this is because cholesterol can build up in your body without you even being aware of it and if don’t have your cholesterol levels tested regularly you might not even be conscious that you have a problem – not until it too late and you suffer a stroke or a heart attack.
What is cholesterol?
There are several types of Cholesterol with different functions
Why we need Cholesterol?
Sex hormones and stress hormones are made from Cholesterol. Cholesterol is needed to create cell membranes and coat nerves with protective fatty insulation that makes up 60-80% of our brain tissue. Cholesterol is also essential for proper food digestion and fat absorption because it produces bile salts. Without Cholesterol we would not be able to produce Vitamin D from sunlight and would not be able to absorb calcium both needed for healthy bones.
The body, via the liver, produces approximately 1 000mg of Cholesterol per day, if we try to lower our Cholesterol too much with drugs, the liver merely gears up production.
Normally, the liver produces about 85% of the Cholesterol measured on a blood test while the other 15% comes from the diet.
Your body manufactures all the cholesterol it requires, therefore too much added cholesterol from the diet, could prove to be harmful.
Factors that may increase a person’s risk of having high cholesterol;
A poor diet with a high intake of saturated and polyunsaturated fats, hydrogenated oils, fried food, meat, sugar, coffee and alcohol will elevate Cholesterol levels, especially when a person lacks fibre from whole grains and vegetables. Add sedentary lifestyle, smoking, carrying excess weight and Cholesterol increases.
Why is cholesterol harmful?
What are the signs and symptoms of high cholesterol?
There are usually no symptoms at all in the early stages of high Cholesterol; therefore a blood test is important.
Medications used for lowering cholesterol:
Statins also inhibit the production of coenzyme Q10 produced in the liver), a fat-soluble antioxidant found in large amounts in the mitochondria which are the principle powerhouses of cells, where all the energy in the body is produced, resulting in diminished energy and muscle weakness and tenderness.
In order to reduce this side effects, it is recommended that you take a supplement of coenzyme coQ10 100mg twice daily if you are on a Statin.
Taking medication is only one aspect of reducing your Cholesterol levels.
In many instances high cholesterol is hereditary but the main culprits usually are a lack of sufficient exercise, an excess of saturated fat in the diet and low Magnesium levels. A change in lifestyle, reducing alcohol consumption and quitting smoking can reduce your cholesterol levels substantially.
Make sure to have your Cholesterol levels checked so that you together with your medical practitioner can ensure that your levels are kept in check and do not become an issue to your health.
]]>
We are told that coconut oil is good for us. The question is why it is so beneficial?
Coconut oil has been used as both a food and a medicine for centuries in many cultures throughout the world. True virgin coconut oil is made from fresh coconuts, is a pure white when the oil is solidified or crystal clear like water when liquefied and has a distinct coconut flavour and aroma.
Coconut oil has been classified as a “super-food”. It's a unique combination of medium-chain fatty acids (MCFAs) is beneficial to our health, enhancing brain function, promoting fat loss, used in chronic fatigue, diabetes, Alzheimer’s, Crohn’s, IBS, to lower cholesterol and can be applied to the skin or hair to act as a moisturiser or for psoriasis
Why you should include coconut oil in your diet
The exact amount of coconut oil in the diet needed to gain optimal benefits varies from person to person. However, on the basis of the amount of MCFAs found in breast milk, which is known to be effective in its role of protecting and nourishing infants, it is estimated that the amount suitable for adults to be 3 ½ tablespoons (50g) per day to equal the proportion of MCFAs a nursing baby receives. This can be achieved by adding to your diet by way of using coconut oil in cooking, adding to hot beverages or smoothies, as well as supplementing with coconut capsules.
Coconut has a strong detoxifying effect as it stimulates the immune system causing the body to clean out stored toxins and germs. It is therefore advisable that if you have not included coconut in your diet before slowly introduce it until you reach the desired daily quota.
Coconut oil aids the body to heal itself however if you do not consume adequate amounts of vitamins, minerals and protein in your diet your body won’t be capable of healing regardless of how much coconut oil you use.
It is time to give coconut oil the thumbs up as the health benefits are so extensive!
]]>Your health is your responsibility. Foods and nutrition are the primary options for maintaining good health.
Nutrients do not work in isolation, they work as a team to build and support health as well as repair damage. Absence of any one of these essential nutrients is enough to compromise or destroy our mental or physical health.
If we attempt to keep ourselves healthy by making sure our fat intake is optimal without also making sure that optimum amounts of other essential nutrients are present in our diets, our attempts to attain, maintain or regain health will inevitably fail.
The importance of fat in the diet can be illustrated by an event that took place involving Asian refugees. These refugees were rescued from boats that had been adrift for a long period of time on the open sea, in order to escape political oppression and chaos; they had left family, home, cultural and possessions for an unknown world, risking life and limb for the hope of a better life. The refugees only had the clothes on their backs and small containers which they had been unwilling to leave behind. Rescuers who opened these containers found them filled with rancid, stinking fat, and when they questioned the refugees they explained that this was their most precious possession. Of all the things to have taken with them into the new world, they had chosen fat. The extreme conditions in which they drifted had destroyed their treasure, but they knew the importance of fat for good health and valued it above all otherworldly things. Most of us do not share the same view as these Asian refugees on the value of fat and this is largely due to the bad publicity that fats have been given.
In striving to attain good health it is important to get a better understanding as to the good fats and oils in our diets, as well as those bad fats and oils which need to be eliminated from our diets.
BAD FATS and OILS are the saturated fats or hard fats which are derived from animal products. These saturated fats can cause degenerative disease and cardiac problems. Oils such as sunflower oil when exposed to heat become hydrogenated (trans-fats) creating free radicals which can again be detrimental to our overall health, causing disease.
GOOD FATS or ESSENTIAL FATTY ACIDS are those that are essential to the body to maintain good health and yet the body is not able to make them therefore they have to be obtained from the diet.
OMEGA 3 fatty acids
Omega 3 fatty acids include EPA ( Eicosapentaenoic acid) and DHA ( Docosahexaenoic acid) also known as ALA(Alpha-Linolenic acid). Dietary sources include; fish oils such as herring, mackerel, sardines, tuna, salmon and anchovies while plants sources include flax seed (Linseed) and pumpkin seed.
DMAC should not be taken if you are on anti-epileptic medication, Warfarin or are allergic to fish.
In Brain Health and Pregnancy DHA is one of the crucial nutrients required by the brain and eyes during the early stages of development and an ongoing adequate supply of DHA is also necessary to properly care for the brain throughout life. Omega 3 fatty acids are the primary building blocks of the brain and retina in the eye. The human brain is made up of 60% fat of which DHA is the most abundant fatty acid. During the first few weeks of embryonic development when the brain cell division is most active, a mother’s blood supplies the fetus with large amounts of DHA. DHA is important throughout the pregnancy as the DHA content of the cerebrum and cerebellum (important areas in the brain) increases 3 fold during the last trimester.
In the development of the eye DHA is also required for visual development as it makes up almost 60% of the rod outer segments in the retina. The percentage of DHA in retinal tissue increases rapidly in the latter half of pregnancy. Cell membranes of the retina and visual cortex are highly enriched during the last trimester, which is the period of most rapid eye development.
In Memory, Concentration and Learning Fish oils are a very good source of PS (Phosphotidyl Serine), which is an amino acid derivative compound that is fat-soluble and found in high concentrations in the brain, where it contributes to cognitive functioning and may improve memory in the elderly as well as lowering cortisol levels. Supplementation may greatly improve mental health as well as preventing cognitive decline. PS literally helps make up the structure of your brain cells, and supplementation addresses many symptoms of cognitive decline including Alzheimer’s disease, conserving memory, learning, concentration and other high mental capacities in the face of advancing age.
Fish oils also contain a lot of DMAC (Dimethylaminoethanol). DMAC is produced in the brain however with ageing these levels are reduced and it, therefore, becomes essential in order to enhance brain function. DMAC increases acetylcholine levels in the brain which stimulates mental activity, increases mental alertness, helps with anxiety and elevates mood in general.
Anti-inflammatory & Cholesterol Lowering DMAC helps with inflammation by producing prostaglandins which are anti-inflammatory, reducing cholesterol by lowering the LDL and increasing your HDL (good cholesterol) thereby reducing the risk of heart attacks.
OMEGA 6 fatty acids
Omega 6 is also known as LA (Linoleic Acid) and GLA (Gamma Linoleic Acid) Sources include Evening Primrose & Borage oils.
Omega 6 is contraindicated for persons taking anti-epileptic medications.
In Pre-menstrual Syndrome (PMS) Omega 6 fatty acids in the form of LA are converted into GLA and eventually into prostaglandins (hormone-like substances) which control a variety of physiological functions including hormone production and nerve transmission, both particularly relevant in the prevention of PMS. GLA improves many symptoms including pre-menstrual bloating, headaches, depression, and irritability. The hormone modulating effects of prostaglandins derived from essential fatty acids makes them particularly important in optimal hormone health.
In Breast Health Omega 6 fatty acids in the form of GLA may be helpful in reducing the pain and tenderness of breasts pre-menstrual.
In Skin Health GLA may be one of the most important nutrients for the promotion of skin health. Various skin conditions including eczema and dry skin respond well to additional GLA intake from both Borage and Evening Primrose oils and there seems to be a connection between eczema and a GLA deficiency.
OMEGA 9 fatty acids
Omega 9 (Oleic Acid) is derived from Monosaturated fats such as olive oil, almonds, avocados and certain nuts. Monosaturated fatty acids can be metabolized into energy and are also incorporated into the nerve fibers and cell membranes assisting in cell membrane integrity, helping in Hypertension and Cardiovascular disease.
Essential fatty acids are essential for the body as the body is unable to synthesize these fatty acids, it is, therefore, necessary to get them from the diet by eating enough fresh fish, nuts and seeds. We all know that this is not always possible for one reason or another. It may therefore be greatly beneficial to add a good Essential Fatty Acid supplement to your daily regime in order to achieve good health.
Supplements ideally need to be organic, free-range or wild fish, should be cold-pressed as oils that are exposed to heat become hydrogenated and create free radicals which are detrimental to our health. The advantage of plant sources it that you do not have to worry about heavy metal contamination; however these have to be converted into EPA, DHA and GLA. There is an enzyme in the body that facilitates this conversion but with age if you are not getting all the nutrients from your diet the body does not produce enough of this enzyme and therefore the conversion becomes a slow process and inadequate. The fish option is therefore best as it does not need conversion and is therefore readily available for the body to utilize. When choosing a supplement make sure you get a high strength EPA and DHA as concentrations vary greatly from product to product.
Some people struggle with essential fatty acids supplements or oils complaining that they repeat on them, this is very common with people who have had their gallbladder removed and in this case it can be taken together with Lecithin which is a fat emulsifier and assists the liver in breaking down the fats and so preventing the problem.
The dietary intact of saturated fats from animal products should be avoided or reduced, as these promote inflammation and cardiac problems. In the preparation of foods one should avoid heating oils such as sunflower and olive oil as this causes hydrogenation of the oils, producing trans-fats and free radicals which should be avoided. Coconut oil should rather be used when heat is needed while olive oil should be used in salads etc when heat is not required.
]]>Vitamin D could rightly be described as a “miracle nutrient” for your immune system, as it enables your body to produce well over 200 antimicrobial proteins, which are indispensable in fighting off a wide range of infections.
The active form of vitamin D is one of the most potent hormones in your body, and regulates more genes and bodily functions than any other hormone yet discovered.
Without this hormone, you could die, and indeed, many do die from vitamin D deficiency related causes.
Our body's immune system is hard-wired to fight off infectious organisms naturally; assuming an adequate supply of vitamin D and other key nutrients are available.
Furthermore, ultraviolet radiation exposure from the sun, which stimulates the production of vitamin D in your skin, has been shown to reduce the incidence of viral respiratory infections, along with with a wide range other health conditions.
To optimise your vitamin D levels, you need to expose large portions of your skin to the sun. The middle of the day between 10:00 a.m. and 2:00 p.m. is the best and safest time. During this UVB-intense period, you will need the shortest sun exposure time to produce the most vitamin D. You only need enough to have your skin turn the lightest shade of pink. This may only be a few minutes for those who have very fair skin, the darker your skin, the longer the exposure you will need to optimise your vitamin D production.
If sun exposure is not an option, a vitamin D3 supplement can be taken.
Leading vitamin D experts from around the world currently agree that the most important factor when it comes to vitamin D is your serum level. So you really should be taking whatever dosage is required to obtain a therapeutic level of vitamin D in your blood.
VITAMIN D SERUM LEVELS – 25 HYDROXY D
Deficient less than 50ng/ml Optimal 50 – 70ng/ml Treatment for Cancer and Heart Disease 70 – 100ng/ml Over Load greater than 100ng/ml
If you don’t know your vitamin D serum level, or you have never had your vitamin D levels tested, you should consider doing so very soon, as simply assuming your levels are in the healthy range is quite risky.
Vitamin D deficiency is at epidemic proportions around the world today, largely because people do not spend enough time in the sun to facilitate this important process of vitamin D production, which is an unfortunate by-product of misguided advice to stay out of the sun to avoid cancer, when in fact vitamin D from sun exposure will prevent cancer. Another obvious reason is that the majority of us work indoors, and when not working, do not spend enough time enjoying outdoor recreation.
Your best defence against any disease is a robust immune system. So supporting your immune system should always be at the top of your list, and vitamin D is one crucial component of this.
]]>Eczema also known as Atopic Dermatitis is more than just a skin problem; it is an indication that there is a problem with your immune system. In fact, eczema is said to be one of the first signs of allergy during the first days of life, and almost three out of four children with early eczema later go on to develop asthma or hay fever.
The beneficial bacteria in your gut have actually been found to help prevent allergies, by training your immune system to distinguish between harmful and non-harmful and to respond appropriately. This may be one reason why they also appear so beneficial for eczema. Researchers have also found that infants receiving probiotic supplements are half as likely to develop skin conditions.
At birth the human gastrointestinal tract is sterile, babies actually get their first "inoculation" of gut flora from the birth canal during childbirth, and in the first days, months and years of life, rapid colonization of bacteria occurs until a stable indigenous gut micro-flora is established. Breastfeeding protects your baby, and assists in providing healthy gut flora, which is why breastfeeding is so crucial to your child's health. No infant formulas can do this
The most benefit from probiotics, at least in terms of eczema, happens very early on in life. The preventive effect appears to be established within the first 3 months of life, although it appears to be sustained during the first two years to a lesser extent.
This means that it is essential for your baby to receive plenty of beneficial bacteria in the first few months of life and continuing through childhood and onto adulthood.
Eczema appearing in adulthood is far less common, and with each individual, the rashes differ. Eczema may vary from very mild to severe, particularly with those individuals that suffering from dry, sensitive skin.
Eczema is extremely itchy and as a result of sufferers often scratch their skin until they draw blood, which further aggravates the condition. When this happens, more inflammation and itching occur and it is referred to as the itch-scratch cycle.
The areas that are affected are often dry, thickened or scaly and in fair-skinned individuals, these areas may at first appear to be red and often turn brown; in darker-skinned individuals, eczema will usually affect pigmentation, which will make the area that is affected either darker or lighter.
In infants, the condition can be quite alarming as the itchy rash can produce a nasty discharge which may lead to crusting that usually appears on the scalp and on to face, although the rash and patches can be anywhere on the body.
Eczema is not contagious and therefore does not spread from person to person.
In many instances, eczema is manageable but there is no cure. The word eczema originates from the Greek, which means effervesce or to bubble over.
Preventing flare-ups:
Prevention is better than cure holds true especially when it comes to eczema.
Moisturising all the time is important for dry skin, especially during the dry, cold winter months, preventing the skin from cracking which otherwise may lead to eczema and psoriasis.
Substances such as washing powders, creams, cosmetics or even certain fabric textures rubbing against the delicate skin may cause flare-ups.
Extreme temperatures also play a part in causing eczema. Very cold weather can be very harsh on the skin, as well as excessively hot weather where we tend to perspire more than usual.
Animals can also trigger allergic reactions.
Stress is another trigger as are colds and upper respiratory infections.
Foods that trigger should also be avoided.
A correct diagnosis is important:
Ask a paediatrician, dermatologist, healthcare professional or pharmacist to assist with a diagnosis. This is especially important in the case of babies and young children.
Many individuals that have eczema also have other allergies; your general practitioner may want to conduct certain allergy testing to ascertain what the irritants and triggers are.
Treating your eczema: Most of the creams prescribed for eczema are applied when the skin is damp, as this helps the skin to retain as much moisture as possible.
It is important to moisturise correctly with well-formulated creams to relieve and prevent the dryness and itching which often leads to infection. Corticosteroids are also often prescribed to lessen the inflammation.
Should the affected area become infected antibiotics creams are used to deal with the infection and in severe cases, oral antibiotics may be used.
Antihistamines are used for the severe itching as well as coal tar treatments to reduce the itch. Phototherapy may also be used where ultraviolet light is directed onto the affected area. Sunlight itself often has amazing healing effect on eczema and regular exposure may just do the trick.
Topical immune-modulators are prescribed for the treatment of mild to moderate eczema. These are skin creams that work by altering the immune system’s response to the allergen
There is no single cure for eczema, although it can be managed quite effectively; this is either through avoiding certain situations and products as well as with medical treatment. Ask your general practitioner or pharmacist about the best treatment going forward.
]]>Constipation is one of the most common digesting complaints in our modern world –it affects up to 15% of the population at any one time – but what is it and how can we prevent it?
Bowl movements are based on numerous influences. These range from our diet to the fibre content in our food, how much water we consume and the metabolism of individuals, which means that you may not make a bowel movement every day.
As long as you are not going for days on end without a bowel movement you should feel quite happy to march to the tune of your own body.
Frenetic lifestyles lead to little time for small pleasures as well as bodily needs, we tend to get anxious about passing a motion and the more anxious the worse the problem becomes.
Being rushed and stressed will soon play havoc on our digestive systems, causing tension in the whole arrangement – especially our bowels and with that tension come discontent and discomfort, bloating and flatulence.
Our intestines contain billions of healthy bacteria, and when an imbalance occurs, known as dysbiosis, one of the results can be constipation, and as a result probiotics can play a key role in relieving constipation.
Some Bifidobacterium and Lactobacillus species enhance bowel regularity and mucous secretion by converting bound bile salts into free bile salts, which cause more water to be pulled into the colon, softening the stool and aiding its elimination.
The following strains have shown their health benefits for constipation in clinical trials. Bifidobacterium lactis, Lactobacillus casei rhamnosus, Bifidobacterium animalis, Bifidobacterium longum, Lactobacillus plantarum.
Probiotics for constipation in babies, infants, and children which are also useful in adults are; Bifidobacterium infantis, Lactobacillus casei shirota.
Lifestyle changes, starting with the diet, can be the first step in the right direction for alleviating constipation.
Chronic constipation is a result of slow stool time, or functional defecation disorder (dyssynergic defecation) or a combination of these.
With slow-transit constipation there is a delay in the transit of stools through the colon; whereas with dyssenergic or outlet obstruction (also referred to as pelvic floor dyssenergy) is the inability or difficulty in expelling stools.
In pelvic floor dysfunction the muscles in the lower pelvis do not work properly and a third kind of constipation then rears its ugly head in the form of IBS where constipation will alternate with diarrhoea.
Short-term effects of constipation include bloating, abdominal pain.
Long-term chronic, constipation may result in, internal or external hemorrhoids, anal fissures (cracks in the skin around the anus as a result of hard stool stretching the anal sphincter too far), rectal prolapsed (the rectum becomes overstretched due to the accumulation of large amounts of stool, and it then loses its ability to contract to its former size when the stool is eliminated) and Diverticulitis (the pressure of accumulated stool causing pouches to form in weak spots along the colon.)
If you suffer from chronic constipation ask your pharmacist or medical practitioner to recommend a suitable solution for you, this may include a laxative. Laxatives taken long term may have an effect on other chronic medications being taken.
Bulk-forming laxatives:
Osmotic laxatives:
BuStimulant Laxatives:
Lubricant Laxatives:
Stool Softeners:
Suppositories and enemas are also used; this is usually when an immediate response is necessary. Enemas should not be used for children unless specifically prescribed by a medical practitioner.
Herbs to get you happy and back on track:
Psyllium Husk (Platago Afra):
Dandelion Root (Taraxecum Officinale):
Senna (Cassia Angustiflora)
Slippery Elm (Ulmus Rubra)
If constipation is causing pain it is time to consult your medical practitioner.
If you are pregnant it is always advisable to discuss taking any type of medication with your medical practitioner or gynaecologist.
Although laxatives can be a good solution for immediate relief from constipation, one should avoid long term use and rather make healthy lifestyle changes to overcome constipation.
]]>Oh no – My Child Has Head Lice!
When we have children there is perhaps nothing worse than receiving notification from the child’s school that there is an outbreak of lice – or worse still – your own child has head lice!
Lice enjoy clean hair – so if your child has clean, shiny locks, remember that lice love nothing more than spotlessly clean hair.
]]>Oh no – My Child Has Head Lice!
When we have children there is perhaps nothing worse than receiving notification from the child’s school that there is an outbreak of lice – or worse still – your own child has head lice!
Lice enjoy clean hair – so if your child has clean, shiny locks, remember that lice love nothing more than spotlessly clean hair.
Lice are a lot more common than one would believe, they don’t discriminate and the presence of lice is no indication of class, status, personal hygiene or any other differentiating factors.
It is far wiser to arm oneself with knowledge and treat the problem as soon as possible to nip the infestation in the bud than to go into a blind panic.
You may be able to see the lice or nits by parting your child's hair into little sections and checking with a fine-tooth comb on the scalp, behind the ears, and around the nape of the neck - and although it's rare for them to be found on eyelashes or eyebrows these most certainly do occur.
A magnifying glass and bright light may help.
What are lice?
If you suspect your child has lice this is what you need to look out for:
Signs your child has lice:
Preventing head lice and treating the problem:
When treating lice you need to:
Once diagnosed it is imperative to ensure your child’s school is informed; this is when it makes sense to check to see if other kids have been treated for lice recently.
You need to find out what the return policy is of your child’s school – even though children are permitted to return after one treatment it is still a good idea to check.
To triumph over these little parasites, it is important to wage war on them and eradicates them permanently by using the right products obtainable from your pharmacy.
]]>