6 Reasons Why Mouthwash Can Be One Of The Worst Things For You

 There is always a time when we are begging for mouthwash. We are pretty sure you don’t like waking up with bad breath. But can mouthwash be trusted over toothpaste for good oral hygiene? Your dentist doesn’t believe so! Some even call out using mouthwash as one of the worst things you can do. Mouthwashes destroy “good” oral bacteria, which is extremely important to convert nitrates into nitric oxide, which is responsible for dilating the blood vessels and regulating blood pressure. But since your urge to follow a convenient oral routine has already wiped away the good bacteria, your blood pressure will shoot up, and you tend to face severe health repercussions. That’s why Ayurveda suggests an “oil pulling” practice as a much better alternative that helps you draw out toxins from your mouth and aids in fighting gingivitis and plaque. Just swish some oil for 15-20 minutes, and say “bye” to harmful bacteria and “hello” to good oral hygiene. So, Why are dentists so hard on present-day “mouthwashes”? Let’s dig deeper into its side effects. 

1. First up is: canker sores! Canker sores are small, shallow, and non-contagious lesions in the inner lining of your mouth that can be irritating and painful. 1 out of every 10 people is affected by canker sores. Cankers start as a white or yellowish mouth sore with a red boundary. You’ll find them on your tongue, gums, the roof of your mouth, inside your lip, and sometimes underneath your tongue. Studies have shown that alcohol-based mouthwashes might cause their outbreak or, in some cases, make current sores worse. The foam-causing component of mouthwashes, sodium lauryl sulfate, is to be blamed for this side effect. What should you do to avoid canker sores? Choose your oral rinse wisely! Practice good oral hygiene by brushing daily, avoiding acidic, salty, and spicy food, and watching out for nutritional deficiencies. 2. Mouthwash may cause your mouth to become dry Some antiseptic mouthwashes, and those rich in alcohol and peroxide, often leave your mouth void of saliva and severely compromise your oral health. Ever wondered what makes saliva so important? It is crucial for oral health; it enhances your ability to taste, lubricates as you chew food, prevents bad breath, protects teeth from gum disease and decay by neutralizing acids produced by bacteria, and safeguards your enamel. Xerostomia is a condition wherein your salivary glands refuse to make enough saliva. So if you are feeling dryness and stickiness in your mouth, dry tongue, bad breath, and a sore throat, you might be going through it. If you have a dry mouth, you should stop using your current mouthwash and instead switch to a fluoride-based oral rinse. Also, drink adequate water to keep your mouth moist and loosen up the mucus. 

3. Do you sometimes feel a burning sensation in your mouth after using mouthwash? Some mouthwashes contain high levels of alcohol, usually above 25%, that’ll often erode your enamel, which is the hard glossy substance that covers the crown of your tooth. This can present as a tingling sensation in teeth and even cause a piercing sting to your cheeks and gums. While some might enjoy this feeling and see it as a fresh gust of wind brushing their oral cavity, others may find it outright painful. Another cause of this could also be acid reflux, wherein the sphincter muscle at the lower end of your esophagus relaxes at the wrong time, allowing stomach acid to climb back up into your esophagus. And the high alcohol content of your oral rinse might only worsen the situation and add to your misery. 4. Are your teeth looking yellow lately? Enamel erosion which causes your teeth to turn yellowish, is another reason strong oral rinses aren't recommended. Do you know what is hiding behind that thick layer of enamel? Well, it is dentin! Dentin is the yellow-brownish material inside your teeth, responsible for transferring impulses from enamel to the pulp and further to the nerve endings that finally pass on information to the brain. Mouthwash can tamper with this enamel, exposing the dentin. Teeth staining is the most common side effect of using mouthwash too often. And mouthwashes containing chlorhexidine and bright dyes are even more likely to cause it. Some mouthwashes can have coloring in them, which might stick to the external layer of your teeth if you have poor oral hygiene. Ensure you are brushing and flossing regularly, and don’t solely rely on oral rinses. 5. Mouthwash can increase the chance of developing cancer. Using mouthwashes regularly exposes a higher risk of developing head or neck cancer. The Alcohol content, an established oral cancer-causing compound, in mouthwash is usually over 20% and further adds credibility to this observation. Alcohol or ethanol can be either involved directly or through acetaldehyde, formed in the oral cavity by the microbial action on ethanol

. Since the body can not further break acetaldehyde into lower forms, its levels increase 10 to 100 times in your blood vessels which then meddles with your blood pressure. Ethanol also compromises your immune system by making changes in DNA and induces cancer risk in individuals. Mouthwashes also contain various chemical ingredients, such as sweeteners and artificial colorings, which may irritate oral mucosa. 6. And it kills the “good” bacteria too Did you know that your body contains around 10 trillion microbial cells? This is almost three times the human cells present in the body. Big numbers! Aren’t they? Most microorganisms are necessary for carrying out essential functions of this vast microbiome, like digestive roles. While we are eager to eliminate the smell and plaque-causing harmful bacteria, we also wish to retain the good ones. But modern-day mouthwashes are way too harsh and aim to target every single bacteria of your oral microbiome. This typically wipes out the much-needed bacteria that perform significant roles, such as breaking down food into simpler forms and maintaining healthy teeth and gums. Surprisingly, one of the leading brands of mouthwash, manufactured in the 1870s, was once a surgical antiseptic and powerful floor cleaner. It was only in the 1920s that advertisers started promoting it as an ultimate solution to ward off bad breath. And guess what?

 Its sales skyrocketed by 8000% after that. Yes! And that too in merely 10 years. All thanks to the power of advertising. That partially explains why our drugstores are packed with a wide variety of mouthwashes, each with a strong claim and gimmick. Who should altogether avoid its use? People with sores in their mouths, those undergoing chemotherapy, and those with a compromised immune system might want to shun its use for a while. Also, individuals who earlier had an allergic reaction to any ingredients of oral rinses, such as xylitol, should always pay attention to the labels and make an informed choice. Children below the age of 6 should avoid it altogether, while those above 6 can use it under parental supervision. Is oil pulling similar to using mouthwash? Oil pulling is a traditional mouthwash with little-known downsides and extra benefits. Guess what? It's convenient and readily available in your kitchens. You don’t have to go through a lengthy screening process to filter out the best possible oral rinse for yourselves. It helps you to draw out the harmful bacteria from your mouth and keep the “good” ones safe. It aids in increasing saliva production, prevents tooth decay, moisturizes your gums, and naturally reduces inflammation. In a study conducted on patients affected by gingivitis, a gum disease, were asked to practice oil pulling with coconut oil for a few days.

 The results were quite promising, and oil pulling qualified as an effective remedy for improving gum health and fighting dental plaque. All you have to do is follow the following 4 steps: 1. Invade your kitchen and find yourselves one tablespoon of oil. It could be coconut, sesame, or olive oil. 2. Put it in your mouth and swish it for 15-20 minutes. Remember: do not swallow it. 3. Spit it into the trash. You don’t want clogged sinks. Do you? 4. Lastly, rinse your mouth with water before eating or drinking anything. Repeat this twice daily, a few times per week. Still, confused if you should throw away those mouthwash bottles you recently bought in the sale? Don’t think much! It’s time to eliminate them and switch to simpler and gentler remedies for maintaining oral hygiene. Want beautiful shiny teeth? Don’t forget to brush and floss regularly! And fight away all your dental problems with ease. If you’re looking to learn more about oral hygiene check out: Your Tongue Is Probably Filthy, Here's How To Effectively Clean It, 

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5 TOP Morning Life Hacks To Help LOWER Blood Sugar Quickly!

Did you know diabetes contributes to just over 11% of the global share of death and that in 2019, almost 465 million people had diabetes? This is over 9% of the total population of the world. The disease has become so prevalent that the numbers are predicted to rise to 578 million by 2030 and 700 million by 2045. But how do you avoid falling prey to these statistics? What are simple morning habits that can regulate your blood sugar? 

  1. Kickstart your day with a glass of water Are you a tea person who likes waking up to a freshly brewed morning beverage? If yes, then it’s time to amend your habits. Start your day with a glass of water! There are several health benefits associated with starting your day off hydrated. Studies have shown that water consumption can help you regulate blood sugar levels and correct glycemic parameters. Drinking water can help dilute concentrated sugars and even reduce cravings for sweetened beverages. Even if you’re non-diabetic, it is better to adopt this habit and reduce the possibility of becoming one. After all, prevention is better than cure! Be it diabetes, hypertension/ blood pressure, gastrointestinal health, cardiovascular issues, or stress, water is an ideal calorie and sugar-free drink for almost every health-related concern. And guess what? It is also suitable for weight management as it increases your metabolism, which helps break down stubborn body fats and prevents you from overeating and instilling a sense of fullness. So remember to keep a bottle of water by your bedside tonight so that you can jumpstart your day by consuming water. Various plants are used as traditional medicines across cultures for health benefits. Some of them are also employed in maintaining your blood sugar. One is fenugreek seeds. Studies have also shown its efficacy and has proven that fenugreek seeds effectively manage blood glucose. All you have to do is soak them overnight in a glass of water and eat them on an empty stomach in the morning. As a warning: they taste bitter, so you better have lots of water by your side. 

2. Say “yes” to a healthy breakfast! Do you often skip breakfast? Well, not anymore! If you want to control your blood sugar levels, start your day with a nutrient-rich meal, first. Do you know what insulin sensitivity is? Well, we need energy to function, and where does it come from? Glucose. Your body releases insulin to absorb glucose from your bloodstream into the body’s cells to provide energy. So the sensitivity of body cells toward insulin is what we call insulin sensitivity. But this is not what happens in diabetes. The insulin produced either has little to no effect on the blood sugar or the body becomes insulin resistant. Various studies have shown that insulin sensitivity is better among those who regularly eat breakfast versus those who do not. There is another reason why you should never skip breakfast. Some often report that the longer they go without eating, the higher their blood sugar levels. The reason behind this could be a process called gluconeogenesis, in which your body starts creating extra blood sugar from the liver and kidneys when it experiences a shortage of new supplies. The idea is to maintain a healthy blood sugar level so you do not run out of energy. However, if more is produced than needed, it’s not good. Going without food for a long time is a stress inducer for your body, which often leads it to panic and triggers its damage control mechanisms. Breakfast breaks your overnight fasting period, replenishes your energy reserves, and provides you with the nutrition your body is asking for. It also stimulates your body’s metabolism to keep burning calories throughout the day.

 3. Focus on proteins! Studies have shown that a high-protein meal helps improve an individual's blood glucose response. Proteins take a long time to digest, which is why they do not suddenly spike up your blood sugar compared to other foods. They act as a steady drip that keeps supplying energy to your body till the end of the day. Did you know that obesity is directly linked to diabetes? Well, studies have shown that body mass index strongly correlates with insulin resistance and diabetes. Obese individuals often develop insulin insensitivity due to increased nonesterified fatty acids, glycerol, hormones, and cytokines. Weight gain also impairs the beta islet cells of the pancreas that are responsible for controlling blood sugar. And how do you manage weight? The answer is to control your portion sizes and include more protein in your diet. Studies show that protein helps in weight management by reducing appetite and boosting metabolism. It also builds muscle mass when combined with regular exercise. And guess what? It also keeps your cravings in check. So yes! No more fooling around with unhealthy junk food. If you are a fan of eating eggs in the morning, then go for it! A fresh egg provides you with 13g of protein per 100g. Not only this, but it is also rich in antioxidants, which significantly reduce oxidative stress in your gastrointestinal tract and leaves you with a happy gut. Want to experiment with your meal and add more protein? You can try porridge with blueberries, protein pancakes, salmon toast, spinach frittatas, smoothies, and yogurt.

  4. Sweat it out! Being physically active in the first few hours of your day can be highly beneficial for regulating blood sugar and overall health. When you do any physical activity, your energy requirements are met by glycogen, a stored form of glucose. When your body runs out of glycogen stores, muscles increase their uptake from circulating blood sugars. This way, you tend to have lower blood sugar levels after a good workout. Studies have backed up this claim and said moderate aerobic exercise could also increase insulin activity. Other studies have shown the increased effects of physical activity in diabetic individuals compared to non-diabetic. This is because, in diabetic individuals, extra sugar runs through their bloodstream, and muscles can use up the excess to regulate their blood sugar levels. This doesn’t mean you need to start lifting weights, going on long runs, having intense workout sessions, and burning up all your calories in just a few days. Take baby steps. Start with a walk. Make gradual increments. Increase your lengths daily. You can even have brisk strolls on your balcony. Use a fitness tracker if you like, and monitor your daily steps.

 5. Do you stress out too much? If the answer is yes, then chances are you’re more prone to high blood sugar levels and one step closer to diabetes. In this fast-paced world, our lives have gotten complicated. We have careers to be worried about, travel goals to achieve, and maintain an intimate life with close friends and family. This inter-management and urge to be good at everything leaves us with unnecessary pressure, resulting in stress. Mind you, a little stress is good for your body, but the moment it crosses the threshold, it starts affecting your mental and physical health. Studies show that stress significantly contributes to chronic hyperglycemia or high blood glucose in individuals. This is mainly because it stimulates the production of hormones like adrenaline, glucagon, growth hormone, and cortisol, which can be blamed for elevated blood sugar. Suppose that you are under stress for some reason. The body will react to it by ensuring there is more energy by increasing the glucose levels in your blood. Adrenaline levels rise because the body has activated its fight or flight response to deal with stress.

 cortisol increases which then directs the muscle tissues to be less sensitive to insulin. Glucagon, a hormone that runs contrary to insulin and is responsible for increasing blood sugar levels in the body, also increases. A sharp insulin decline accompanies this. To make things worse, more glucose is released from the liver. And the cumulative effects of all these culminate in heightened blood glucose. Starting your day with meditation can help you deal with stress. You can start journaling and pen down your thoughts in a personal diary. Talk to your close friends, and engage in activities that you enjoy. A healthy body leads to a healthy mind. So, practice deep breathing exercises and opt for yoga if it suits you. So what are you waiting for? Adopt these morning habits in your daily routine and bid goodbye to spiked blood glucose levels. Are you interested to know more about diabetes? 

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6 Things Your Hair Says About Your Health

 Has your hair been suffering during quarantine? Mine sure has. At one point, I wanted to take a buzzer and shave it all off. But I didn’t. You know why? It’s simple. You need your hair. Not only does it help with your appearance, your hair also let’s you know when your health isn’t at it’s best. Let’s talk about 6 Things Your Hair Says About Your Health. Does it let you know when you’re stressed? What exactly is thyroid disease? Could losing my hair be a sign of unhealthy skin? Wait, what’s ‘Cushing’s Syndrome’? We’re talking all that AND more… Brittle Hair Could Mean Cushing’s Syndrome Brittle hair is quite common. This is when your hair looks weak, split-ended and dry. You’ll notice a second after gazing into the mirror. While you may think it just needs a quick brush, this could actually be a sign that you are suffering from Cushing’s syndrome. Cushing’s syndrome is a condition where your body makes too much cortisol. Sometimes called the “stress hormone”, cortisol helps your body respond to stress. Cortisol also helps maintain your blood pressure. Symptoms of Cushing’s syndrome include easy bruising, weight gain, a much rounder face and increased fat around your neck. If you are experiencing these symptoms while noticing a change in your hair, it might be time to see a doctor. Cushing’s can lead to health issues like heart attack and stroke. It can also bring on blood clots in your legs and lungs. If your blood pressure is insanely high, 

this may also be a sign of the condition. Although, there are countless other causes behind skyrocketing blood pressure. If I’ve worried you, just keep in mind that Cushing’s syndrome is actually quite rare. That being said, diagnosing the disease is actually quite difficult. Was there ever a weird way you discovered that you were losing your hair? Sound off in the comment section and start a conversation with the Bestie community. Eat More Protein Sudden hair loss could be a sign that you aren’t getting enough protein. While the amount of protein you need varies based on several factors, it is suggested you eat a healthy amount each day. For most adults, this is suggested to be around 1 grams of protein for every pound. Protein helps create your body's hormones. It also works to strengthen your muscles and bones. Protein will provide your body with necessary energy in order to function. But when it comes to your hair, protein is essential to its growth. Hair loss is directly linked to a lack of protein. When you aren’t getting enough protein out of your diet, you might notice some thinning up top. Your hair can also lose color. Hair follicles are basically made up of protein. When your follicles are lacking in it, they will start falling out. If you feel like your protein intake has been lagging a little, it's time to change up your diet. Sources of protein include eggs, chicken, beans, nuts and Greek yogurt. Oh No, It’s Dandruff! It’s pretty straightforward, you guys. Those white and yellow flakes in your hair… That’s dandruff! For those who don’t know what this is, be thankful you don’t have to deal with it. Actually, maybe you do and you just don’t realize. It’s been suggested that 1 in every 5 people have some form of dandruff. No it’s not very serious. It’s just plain gross. This is why dandruff is considered a joke to many. You can’t help but laugh when a character on TV scratches their head, and little flakes fall out. Dandruff is a common condition in which the skin on your scalp begins detaching in flakes. Like I said, it doesn’t indicate a serious health condition. You just don’t want to be on a date, and have them see flakes falling out of your hair. That’s an instant turn off, my friend. There could be a couple of reasons why you have it. Have you felt your skin lately? How oily is it? Oily skin often ends up becoming flaky. Dry skin that hasn’t been moisturized will likely result in dandruff. Some people may have a pre-existing skin condition like eczema. This invites dandruff also.

 Has it been a while since you’ve used shampoo? The quality of your hair products and how often you use them can dictate whether you’ll have dandruff or not. The easiest and most common way to treat this condition is with the right shampoo. So head out to your local supermarket and grab a new bottle. Just make sure you pay attention to the label. Your skin may be sensitive to certain chemicals. Before we continue, are you concerned about your health overall? Perhaps you’d like to try this drink. Check out our recent video discussing 16 Amazing Things That Happen to Your Body When You Drink Kombucha Every Day. Now back to our discussion on Body Hair. Anemia This is where things can get really scary. Sudden and unexpected hair loss can be a sign of anemia. Anemia is a condition where your body lacks the proper red blood cells due to a lack of iron. As a result, your body’s tissues won’t be getting enough oxygen. It will leave you feeling extreme fatigue as well as several other serious symptoms. You may also be noticing your hair falling out. Have you been noticing clumps in your hairbrush lately? Or how about strands of hair in the shower? If you go to the doctor with these complaints, they are probably going to administer a blood test for anemia. Studies have shown that 80% of the world’s population may have low iron in their bodies. While there are several reasons behind this, vegetarians are particularly vulnerable. Taking meat out of your diet deprives you of iron you need. 

Vegetarian’s who aren’t taking the right iron supplements often report a change in the appearance of their hair. Iron is essential to your health. Aside from maintaining your energy, it also keeps your immune system intact. Not to mention your gastrointestinal system. Your overall focus is generally improved by iron as well. It’s not quite clear why exactly iron deficiency leads to hair loss. Researchers have said it may be a biological or chemical reaction related to hair growth. If you would like to get more iron through your diet, eat things like seafood, beans, red meat and spinach. How About That Thyroid? Shedding your hair can very well be a sign of thyroid disease. Just to clear it up, your thyroid is the butterfly-shaped gland at the base of your neck. It’s job is to make the hormones that keep your body functioning. When your thyroid makes too much thyroid hormone, your body will use up energy too quickly. This is known as hyperthyroidism, or thyroid disease. Hyperthyroidism is said to affect 1% of women. It is less common among men. If you are suffering from this disease, chances are you’re going to see your hair thinning gradually. Thyroid disease often results in a hair condition called alopecia areata. This is an autoimmune disorder that causes sudden hair loss. What's particular about this type of hair loss is that your head will start looking patchy. It is said to affect almost 7 million people in the U.S. alone. It is caused by the immune system going after your hair follicles. But hair loss isn’t the only thing associated with hyperthyroidism. You will probably also experience restlessness, anxiety, sweating, shaking, muscle weakness and weight loss. Gray Hair = Super Stressed Have you noticed that your hair has been changing from dark to gray? This is a sign that you are under stress. 

People going through bouts of anxiety will often see changes in the appearance of their hair. Here’s how it happens. When things are rough and you're constantly worked up, your brain chemicals mess with the cells that regenerate your hair pigment. I know, going gray is a natural part of aging. Your hair follicles produce less color the older you get. But it's super frustrating to watch your hair go gray prematurely. If you’ve been feeling stressed, graying hair is just another thing to be worried about. The type of stress responsible for this is known as oxidative stress. This is the imbalance of free radicals and antioxidants in the body. It leads to cell damage. On top of your graying hair, stress can also make it fall out. If your stress is bad enough that you are actually seeing these changes, it's time to speak with a health professional. Your mental health affects almost every aspect of your life. You can also look up ways online to deal with your stress. Do yourself a favor and avoid alcohol. It’s also smart to eat healthier foods. This includes cutting fatty meals that cause further destruction to your brain chemicals. Practice breathing exercises as well. It's never too late to take up meditation. Has your hair been changing lately? 

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12 Ultimate Tips To Keep Your Dyed Hair Healthy

Did you know that the ancient Egyptians were the first to use hair color?  popular method, typically used to cover grey hairs! Egyptians also used natural ingredients to make paint pigments, adding something unique to hair like royal blues.  Hair is unique because it's so versatile, you can cut it short, style it in so many ways, and most of all, you can even color it! But mind you, with great colors come great responsibilities. Your hair is prone to damage when it comes in contact with chemicals in popular dyes such as bleach. But don’t let this stop you from having fun! Let’s explore how to care for your color-treated hair and make that color last longer. Tip #1 Wait for 3 days before washing Freshly Colored Hair Avoid washing your hair for the next 72 hours after coloring, or you’ll find the color washing out too soon. The chemical process during hair dyeing leaves your hair cuticles open and vulnerable to damage. These chemicals can change your hair structure. This hair is more absorbent and likely to get damaged easily. 

Tip #2 Use a Color Protectant Shampoo The durability of your hair color depends on the type of shampoo you use. Sulfate is an ingredient commonly used in shampoos, which can also fade out the hair color quickly with each use and strip off its moisture. Make sure to avoid shampoos with harsh ingredients like sulfate and alcohol. Use a specifically formulated shampoo for color-treated hair while washing your locks. It will protect your hair and balance its natural Potential of Hydrogen. Color-safe shampoos preserve your hair color and ensure it does not fade off quickly. They also contain ingredients that hydrate, nourish, restore, and repair your hair. Tip #3 Shampoo Less Washing your colored hair frequently will cause the dye to drain out. Regular washing strips off your hair's natural oils, making it dry, dull, and rough. Minimizing your hair washes will also restore the hair color vibrance. Use a shower cap while taking a bath on days you won’t be washing your hair. Tip 

#4 Use Dry Shampoo You can’t compromise on hygiene, yet you can’t get a regular hair wash. So for days between washes, use a color-safe dry shampoo. Dry shampoos will help soak up the grease, dirt, and product build-up from your hair without stripping your hair color. Tip #5 Use a conditioner It is important to use a conditioner every time you shampoo your color-treated hair. These conditioners form a protective blockade on the hair strands that helps seal the cuticles and lock in moisture, which adds shine, volume, and luster to your hair. As a result, it leaves your hair feeling soft, healthy, and glossy. Make sure that the conditioner is also color-safe. Tip #6 Limit Exposure to Damp Air Damp air makes hair color fade. So make sure to avoid humidity and long showers. Use anti-humidity serums to stop your hair color from fading due to humidity, especially when it's raining. Tip #7 Avoid High Temperatures Avoid using heat-styling tools such as curling irons, hair straighteners, and blow dryers. The outer protective covering of the hair is suspended when the heat opens up the cuticle, making the dye bleed out easily. 

Use a thermal protectant hair serum or spray whenever you need to style your hair with heat-styling tools. Even when washing your hair, use cool or lukewarm showers, as hot water can damage and fade the colors out of your hair. Tip #8 Use Deep Conditioning Treatments A major side effect you’re going to have with coloring your hair is the protein damage your hair has to go through. When your hair starts stretching and snapping off, it is a sign that it is low on proteins. It might also feel a little mushy when it gets wet. You can fix this by nourishing your hair with topical protein. You can either buy protein treatments from stores or make DIY hair masks. For extra shine, pamper your colored hair locks once a week with a deep-conditioning treatment. Leave-in conditioners come with silicones that form a protective barrier over the hair shaft. Not only does this minimize sun damage, but it also calms post-processing frizz.

 They also protect your hair from the damage caused by heat styling tools. Buy leave-in conditioners specially made to protect color-treated hair. Also, apply oil or use a hot oil treatment often. Regular oiling should be an integral part of your hair care routine, colored or not. Tip #9 Maintain a Healthy Diet Whatever you eat affect the health and appearance of your hair. Nutrients from a healthy diet promote hair growth and shine. Foods rich in iron and protein nourish your scalp and hair by building powerful keratin, a protein that strengthens your hair, improves its texture, and promotes hair growth. Eating lean meat, fish, low-fat cheeses, egg whites, spinach, and soy will keep your color-treated hair looking good. You can also snack on fruits, nuts, vegetables, and grains between meals. Vitamins are an essential nutrient for keeping color-treated hair healthy and shiny. Vitamin C keeps the blood vessels in the scalp healthy. It also helps absorb iron from plant proteins. Biotin, an essential B vitamin strengthens weak hair and improves its texture. You can find biotin in foods like salmon, egg yolks, sardines, and carrots. When your diet lacks vitamins, taking supplements can also help keep your hair healthy and strong. Tip #10 UV Protection from the Sun The sun’s rays can fade your hair color in every season.

  Try avoiding the sun’s exposure for long hours. When outside on a sunny day, protect your hair by using products containing Ultraviolet protectors. Various styling products, hairsprays, and leave-in conditioners come with Sun Protection Formula. Some UV-protecting products even come with a mix of vitamins that help restore color-treated hair and prevent future damage. Wear a hat to provide extra protection when you know you are about to be exposed to the sun for hours. During the summer, when the sun’s rays are at their most harmful levels, put on a moisturizing spray with SPF 10 to 15 to protect your colored stands throughout the day. Tip #11 Dodge Chlorine The chlorine in swimming pools can fade your hair and weaken it. It is important to take preventive steps before you go in for a dip. Always wear a swim cap that covers your head and prevents the water from touching your hair. For more protection, apply coconut oil or a leave-in conditioner that will create a barrier between your hair and the chlorine water. If you spend a lot of time in swimming pools, apply a protective leave-in conditioner on wet hair before you go into the pool. Chlorine builds up in your hair and causes its color, especially lighter colors, to change to an unattractive green hue. Tip #12 Don’t Double-Process Color-Treated Hair You should start trimming your hair every 6 to 8 weeks. 

Since your hair is much more open to damage after coloring, getting regular trims to maintain hair health and prevent the spread of damage becomes a critical practice. It also helps prevent split ends and breakage. If your dyed locks have become frizzy, your hair may be damaged. The best way to keep your color-treated hair looking its best is to get regular trims or cuts. Whether it is your first time coloring or the 10th time, everybody has concerns about the durability of hair colors and hair health. Want to know more? Let’s keep the conversation rolling. Watch 11 Ways To Increase Blood Circulation Of Scalp For Great Hair or 15 Natural Solutions To Promote Hair Growth And Thickness. 

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10 SUPER Drinks You Must Have First Thing EVERY Morning

 How do you start your morning? Are you one of those who need a hot cup of coffee or one who kick-starts the day with a heavy breakfast? If you are any of these two, you need to re-evaluate your morning habits. When we wake up, our metabolism is slow, the pH level of our stomach is high, and we are very dehydrated. Having a heavy breakfast or caffeine on an empty stomach is not the best option. How can you kickstart your day the proper way? We've compiled a list of ten drinks to start your day on a healthy note. Let's check them out. 

  First is a refreshing Honey and Cinnamon drink. A glass of honey and cinnamon in the morning can be very beneficial. Mix just two spoons of honey and add a pinch of cinnamon in a glass of water, and you are good to go for the day. This drink lowers the risk of heart disease because it reduces cholesterol. Sipping this drink can boost your immunity due to the many antioxidants and antibacterial properties. Also, honey's anti-inflammatory properties relieve joint pain and are suitable for diabetes because it's natural sugar. It's light, refreshing, and gives you the best possible start to the day.

 Next is Turmeric Green Tea Are you on a diet for weight loss? Turmeric Green Tea is a detox tea, and is known to promote weight loss and will ensure that you get much-needed antioxidants for the rest of the day. Compared with any other tea, green tea carries many antioxidants, which can help you lose weight by increasing your metabolism and advancing fat loss.  Another detox drink on the list is Lemon Juice. 

A glass of lemon juice will detox the body naturally, and a glass of water and lemon juice can be a suitable replacement for tea or coffee. It's effortless to make if you are still waking up in the morning. Just get lemon and give it a good squeeze into a glass of water, and enjoy! If you don't like the taste of lemon, try adding a bit of honey. But, it is advisable to have the lemon and water combo for best results. Cinnamon Green Tea can give you the best start. If you are aiming to lose weight and don't want to follow any strict diets, add this to your morning routine. Cinnamon green tea is helpful for digestive and stomach disorders, and it enhances digestion by raising the body's capability to break down and soak up all the nutrients in food. It also lowers cholesterol levels, so it improves the heart's health.

 Pomegranate Tea sounds good to me! Add half a cup of chilled green tea to pomegranate juice to make pomegranate tea. It's healthy and refreshing. According to a study, pomegranate tea improves cardiovascular health and lowers blood pressure levels. This tea is rich in antioxidants that keep many heart diseases away. Another benefit of Pomegranate tea is it increases the level of oxygen in our blood. Due to antioxidants in pomegranate, it reduces cholesterol and lowers the risk of blood clots. All this helps blood flow freely, improving your body's oxygen level.  Another fantastic morning drink is Coconut Water. Having Coconut water to start the day is excellent. It is one of the best drinks to have in the morning. It hydrates your body and can boost your energy levels after waking up. Have coconut water at any time of day to hydrate your body instantly. You don't need to add anything; have it as it is. Coconut water is fresh and authentic. 

 Have you ever tried Cucumber Mint Water? This drink can help improve digestion, reduce fat, and stop fluid retention in the body. Adding this to your weight loss diet plan can be very valuable. Cucumbers contain a very high water content, which helps flush out toxins from the body. Cucumbers also have a high amount of fiber which helps enhance your metabolic rate.  Aloe juice is delicious. Having aloe juice on an empty stomach has numerous benefits. It improves the digestive system because aloe vera contains several enzymes that aid digestion. It holds a high amount of water, so having this can hydrate the body and push out toxins. Aloe is also very rich in vitamins. It contains magnesium, calcium, folic acid, and vitamins A, C, and E, boosting your health and keeping the body away from deficiencies. At last, it helps your skin and prevents hair fall-out. Having this first thing is like giving a power punch before the day starts. 

 Green Tea Smoothies. These smoothies are a fantastic way to kick off your day and sail through an afternoon. Smoothies can help with weight loss, detoxification, and improvements of whole immune health. The tiny caffeine content of green tea can help lift energy without having coffee. Green tea has a lot of antioxidants that can protect you against the common cold and keep you feeling your best daily. Do you want some Green Tea Smoothie recipes? Check out the link in the description below. And the best for last is Fruit Smoothies. A delicious smoothie can never disappoint anyone. Mix fresh fruits like berries and bananas with yogurt and blend. Or mix any fruits of your liking. Once done, pour it into a tall glass and get ready to enjoy. Smoothies have numerous health benefits, like improving brain function. The healthy fats in smoothies support the nourishment of the brain and promote healthy cell development. These healthy fats and natural sugar also increase your energy levels in the morning, and with antioxidants in the fruit, it improves your immune system also.

 Are you planning to change your morning ritual? Or want to keep learning how to start your day on a healthy note? Watch 12 Healthiest Foods You Should Eat In The Morning or 8 Best Morning Workouts To Keep You Energized 

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11 WARNING Signs Of Fatty Liver Nobody Ever Told You

 did you know that about 25 of the world's population has fatty liver disease and may not even know it first glance it may seem like a relatively harmless disease but don't be fooled it can get ugly and quickly turn into worse conditions like carosis leading to liver failure or cancer undoubtedly the liver is one of our body's most important organs it detoxifies the blood produces necessary proteins for digestion

  regulates blood composition and much more but this bile juice producing organ located on the right side of the body is prone to an illness known as fatty liver disease what is fatty liver disease these occurs when extra fat gets stored on top and surrounds the liver over time this fat can affect how the liver functions and cause injuries this condition can also cause inflammation in the liver belly fat buildup and high blood pressure who can develop a fatty liver due to poor lifestyle choices or health conditions such as obesity rapid weight loss diabetes high triglycerides or alcohol abuse the number one cause of fatty liver unfortunately this disease is rather hard to diagnose since it doesn't show any symptoms until it's too late or the symptoms have no direct indication of where the problem lies there are two types of fatty liver disease non-alcoholic fatty liver disease and afld and alcoholic fatty liver disease as suggested by the name one is driven by alcohol abuse and the other is due to various reasons some still unknown to Medical Science with that out of the way let's jump into the first sign of fatty liver disease to watch for have abdominal pain or swelling okay don't get worried just yet not all abdominal pains are because of fat accumulation in the liver but it is one of the most prominently complained 

about symptoms and patients who've experienced it your abdomen is located between something called the thorax otherwise known as the chest and your pelvis when you have abdominal pain you'll feel a dog constantly present discomfort in the upper right region of the abdomen where the liver would be this also coincides with indigestion and other digestive issues that are a symptom of fatty liver disease don't ignore abdominal pain if other symptoms accompany it on this list such as gaining a few extra pounds are you gaining weight easily with no discernible cause behind it it could be a sign to get your liver checked belly fat is highly related to fatty liver disease as fat deposited inside the liver spreads around and leads to the formation of what is called visceral fat visceral fat is harmful to your body as it's present around your internal organs and hinders their smooth functioning by causing constricted blood flow which can further lead to heart problems which you definitely don't want if you don't notice weight gain what about discomfort in other regions of your body pain in your right shoulder area is an indicator of fatty liver disease sounds off but yeah it's true if you're experiencing tightness in your right shoulder region or pain in the neck jaw or between the shoulder blades there's a high chance you have a fatty liver as your liver has no inherent pain receptors damage to it can cause pain in other areas of the body like the neck and shoulder especially on the right side as is the location of the liver this type of pain is called referred pain 

I.E pain caused by damage to a completely different part of the body paint can come and go but the following symptoms seems to stick around are you constantly feeling fatigued even after sleeping in uninterrupted eight hours if you feel a sense of weariness or exhaustion you may ask yourself how is this even possible well Studies have shown that those with fatty liver disease experience higher fatigue than average sometimes to the point of hindering their everyday life one of the most common symptoms reported by patients with fatty liver disease is daytime sleepiness this is likely due to the liver being the center where the majority of the storage release and production of substrate energy takes place any damage caused to the liver will lead to low regulation of it  loss of energy is usually accompanied by loss of appetite when your liver becomes damaged by fat it causes inadequacies in releasing hormones which leads to a loss of appetite because the liver produces cholesterol that helps in digestion and hormonal release the fat in the liver inhibits its natural functioning with its processes at a whack the fatty liver will produce higher levels of fats known as lipids cholesterol and triglycerides in the blood leading to heart issues like a higher risk of heart attacks and strokes the following symptom is another helpful indication of this condition  watch for yellowing skin and eyes called jaundice jaundice occurs

  when the liver can't filter out bilirubin a waste product left out when red blood cells die and it causes a yellowish Hue in the whites of the eyes and skin jaundice is not a disease but a condition caused by several underlying health issues so fatty liver disease alone isn't responsible for this condition still if you're experiencing this symptom it can signify that the fatty liver disease has accelerated and it's time to see a doctor have you ever heard of  gerd stands for gastroesophageal reflux disease this condition is when acid travels up from the stomach into the esophagus or the food pipe creating a burning and irritating sensation and sometimes even damaging the throat that may sound familiar as this condition is also known as heartburn studies suggest that people with fatty liver disease are at a higher risk of developing gerd which is more common in those where the disease has advanced this brings us to the next symptom foreign nausea like gerd occurs when fatty liver disease has worse end as the liver becomes unable to filter out many toxins and waste from the body they get stored up and can be responsible for stomach sickness and persistent nausea this symptom causes an uneasiness in your stomach that makes you feel the urge to vomit although that's not always the case try eating ginger

 having lemon water practicing calm breathing and avoiding strong smells to combat nausea there should be cause for concern if nausea persists for more than two days dark colored urine sadly you can expect a few darker Shades in your pee if you have fatty liver disease your kidneys are responsible for removing unfiltered bilirubin from your blood through urine as the liver cannot provide sufficient amounts of bile juice your urine will be darker than average this is another condition known as cholestasis  is another example of when fatty liver disease causes other illnesses because of the reduction of bile the skin and whites of your eyes will appear yellow and begin to itch your stool will even become light-colored and start to smell worse next time you visit the toilet be mindful of your urine color and odor did you know breast enlargement in men can be attributed to a fatty liver also known as gynecomastia hormonal imbalances and Men occur due to fatty liver as the liver has difficulty functioning properly hormonal changes can occur leading to high estrogen levels in the blood the husband produce a little estrogen the spike in this hormone will cause breast tissue growth also with loss of appetite due to fatty liver testosterone levels can drop significantly it is unknown how serious this condition is however 

it's usually known to be non-cancerous now for our last sneaky symptom of fatty liver swollen body parts this is a common symptom when facing liver disease as blood is not being filtered correctly which can build up fluid in the lower parts of the body swelling due to excess fluid in your body's tissues is called edema it can affect any body part but is more noticeable in your hands arms feet and legs edema also inhibits the liver's ability to produce enough blood proteins known as albumin although this condition is prevalent in other circulatory diseases it is not a severe illness but can be a sign of one watch for discomfort painful swelling stiffness and difficulty walking if left untreated you put yourself at risk of skin ulcers and infections fatty liver can be such a common yet threatening disease who would have thought but hey want to keep learning about this disease like how to prevent it let's keep this conversation going watch foods you should eat and prevent a fatty liver or poor sleep Behavior raises risk for fatty liver disease go ahead  

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11 Ways To Increase Blood Circulation Of Scalp For Great Hair

 

Hey! Have you been trying every shampoo, conditioner, or hair mask out there and still find no difference in your hair fall? It could be due to poor blood circulation to your scalp. You can only have great hair when the foundation is really healthy. we’ll tell you things you can do at home to get amazing hair. Should you have a cold shower? What about applying raw onion juice? Do I have to do a headstand to get a head full of hair? We’re discussing all that and more 1. Scalp massage One of the most underrated solutions for promoting hair growth is scalp massage. It stimulates blood circulation at the hair follicles and promotes the oxygen-carrying capacity of the blood vessels. Once the hair follicles get more nutrients and oxygen the metabolism is boosted. Begin by combing out your hair to detangle any knots. Go in a circular motion with your fingertips towards the center of the scalp for 2 to 3 minutes. For a deep tissue massage, you can even use the knuckles. There are many electrical scalp massages available if you feel too exhausted to do it by yourself. Finish the massage by pulling the ends away from the scalp for 60 seconds. Scalp massage can have a deeply relaxing effect, improve your mood, and increase your concentration. Ayurveda or ancient Eastern medicine also believes that massaging promotes hair growth making it thick and strong. It can also help in draining toxins that have accumulated in the head and neck region. How often do you pamper yourself with a relaxing head massage? 

 Use essential oils Essential oils capture the natural scent, aroma, flavor, and the very essence of plants. The compounds are extracted from the leaves, seeds, bark, fruits, and flowers to prepare this oil. Lavender, tea tree, peppermint, eucalyptus, lemongrass, and orange oil are commonly available over the counter. Oxygen acts as a hair-building nutrient and is made available for your scalp by massaging with essential oils. Studies have shown that using essential oils on your scalp can be a great help in reducing hair loss. Your scalp is highly vascular and has the highest blood circulation in the body. Use them right before you wash your hair. Remember to dilute them first. For the best results, you can even leave the oil in overnight. If you're prone to acne and breakouts avoid keeping this oil on for extended periods.

 3. Running cold water over your scalp Seeing clumps of hair blocking your bathroom drain? Or too many hair strands on your pillow or comb? Then it's a pretty clear sign of severe hair fall. Dry and brittle hair also reduces hair density. If you want your hair to shine with all its glow naturally then there is a simple but powerful solution. Showering with cold water for 1 to 2 minutes has been used to promote good circulation for centuries. Taking a cold shower will not only give you a jolt in the morning but also strengthen your tresses. Hydrotherapy has been studied to provide relief from alopecia. You can do it two to three times a week depending on how greasy your hair gets. It takes courage to step in a cold shower especially during winter. But don't be scared you can alternate between 10-second intervals of warm and cold water. Turn on the hot water when you're washing your body. The cold water from the shower will enlarge all the tiny blood vessels on the scalp. Build up your tolerance slowly and ease into it when you feel ready. You can take a cold stream of water to your scalp even after you have shampooed with lukewarm water. If you are not used to cold showers do not exceed 2 minutes. You definitely don't want to catch a cold. 

4. Go for comfortable loose hairstyles Is your hair always tied up in a tight bun for a high ponytail? If yes, your hair is constantly under tension. Pulling your hair for a long time can weaken the roots and can ultimately lead to breakage. A loose, relaxed hairstyle will definitely be a breather. Keeping your hair down while you sleep can entangle it more. You can tie a loose braid if your hair is long. Also, give a fair try to nightcaps made of satin or silk. 5. Brush your hair Your comb plays an important role in giving you a natural shine and bounce. Using plastic combs can lead to more breakage of hair. On the contrary, using a wooden comb or a brush that has stiff bristles with tiny ball ends acts as a gentle massager. Detangle your hair from the ends and work your way up towards the scalp. Tugging and pulling knots will break tufts of hair. Applying light pressure slowly will stimulate the hair follicle. This will ensure more blood supply and hair growth. Be careful of the static in dry climates and choose your brush accordingly.

 After a wash, stick to the wide-toothed comb or a tangle teaser. You need not over brush. Although you might have heard that a hundred strokes per day can give you healthy hair, it just damages your hair cuticle. Running a comb through your hair 2 to 3 times a day is enough. It will help in spreading the natural oils of the scalp through the entire length of the hair strand and keep it soft and shiny. Don't forget to keep that brush clean. Pull out the extra hair strands or use a brush cleaner for stubborn chunks of dirt sitting at the bottom. You can also run it through soapy water so that the bacteria and gunk do not transfer on your scalp and block the hair pores. Even if you’re trying to be extra cautious about your hair, why neglect the skin? Before we go ahead watch our video on 11 Everyday Things That Are Secretly Ruining Your Skin and get that flawless skin you always wanted. Now coming back to the ways that increase the blood circulation of the scalp… 6. Raw onion juice Pinch your nose for this next remedy. Raw onions have an offensive smell. Applying raw onion juice on your scalp is an age-old method to get back the lost hair. Onions are a great source of antioxidants that help in fighting against free radicals. This ultimately reduces oxidative stress and improves blood circulation.

 Take one large red onion, chop it into medium-size chunks and blend it in a jar. Red onions contain more antioxidants and can give you more benefits than white ones. If the paste is too thick then strain it using a cheesecloth or sieve. Make sure to make a fresh batch every time you want to apply this juice. If you're lucky your local grocery store might also have a pre squeezed onion juice bottle that can save you all this hassle. Start applying the juice directly to the roots. Studies have shown onion juice to regrow your hair by improving blood circulation. But if you try to apply it to the ends and the midsection, it will be completely ineffective. Plus you will have more stench following you. The odor-causing sulfur compounds are in fact the same chemicals that can give you thick hair. It also helps in the production of collagen for healthy skin and hair cells. Allow the juice to sit on your scalp for 30 minutes. Occasionally massage the scalp in a circular motion. Rinse off with just plain cold water if you are planning to stay at home. In other cases, wash with a fragrant shampoo. Studies have shown that regular application for onion juice twice a day continuously for 2 months can actually show positive results on hair growth. 7. Do specific neck movements A few exercises for your neck and head can increase blood supply. Bend your head side to side and try to touch your shoulders with your ears. You can also try to make head circles in clockwise and anticlockwise directions. Go to a full range of motion till your chin touches the chest or when the neck is too far behind and your head is tilted facing the sky. You can also try a few yoga poses like cobra, downward dog targets your neck and back. Sun salutations are also considered standard exercises to increase blood circulation throughout your body. 8. Inversion method It's time to try something sporty! What do you think of hanging upside down? Well, that's all you’ll have to do for super fast hair growth. With an inversion technique, you can reset your blood flow to the scalp. You can flip your hair and hang upside down while your head lies below the heart level. Hold it for a few minutes and gently massage the scalp with your fingertips for optimal stimulation. Set a timer so that you don’t go for too long. Slowly raise your head and sit up straight. If you feel dizzy then do not attempt it further. Proponents of the inversion method claim 1 to 2 inches of hair growth per month due to rapid blood circulation. You can use the end of your bed or inversion table if you are new to it. If you are an athletic person you can try doing a headstand or even a handstand. Just make sure that you are following all safety measures properly.

  Although we need more studies to factually prove the usefulness of this method, it should not be done for an extended time. Otherwise, your scalp may fail to respond to the stimulation. This treatment is definitely not recommended if you have health conditions like high blood pressure, heart disease, ear infection, back pain, or if you are pregnant. Always talk to your doctor first. 9. Diet Nutritional deficiency is always reflected in hair loss. When you don’t get enough protein, carbs, and healthy fats along with all the other micronutrients your hair will quickly fall out. So for beautiful-looking hair, you need to eat lean meat, fatty fish, whole grains, green leafy vegetables, eggs, fruits, nuts, seeds, milk, and a ton of other natural foods. They can prevent blood clots and interrupted blood flow. Review your food choices every time you get ready to eat. Fast food, chips, and sugary snacks are loaded with empty calories that have minimal nutritional value. Swap your sweet cravings with a piece of fruit and your snacks with nuts seeds and a trail mix. If you are not sure about your nutrition intake, consult your doctor who might help you pick a multivitamin. Amalgamating healthy food with some form of exercise can achieve the best results. That brings us to our next remedy for great circulation. 10. Have an active lifestyle What is your favorite form of exercise? Do you run? 

Or do you do aerobics? For how long has that gym membership not been used? It's time to ditch the couch and get moving. There are so many exercises out there that you might enjoy doing. There is swimming, cycling, jumping rope, yoga, Zumba, weightlifting, pilates..

. The list is endless. Pick up any activity and try doing it for at least 30 minutes for 5 days a week. If you don't like any of these just begin by doing mild stretches at home. It will give a boost to that sluggish blood circulation and increase the metabolic rate of hair growth eventually. 11. Drink 8 glasses of water A well-hydrated body is a powerhouse of nutrients and minerals. More water can increase the volume of the blood. A dehydrated body will have less blood reaching all the tissues and cells. So remember to have at least 8 glasses, measuring up to 250 ml of water every day. You can Infuse it with lemon, mint, or cucumber cuts to get the most out of it and make it more flavourful. Many mobile apps remind you to keep having water regularly. Limit the intake of sugary drinks like sodas, tea, and coffee. The caffeine content in them acts as a natural dehydrator and will extract all the fluid out of your system. Alcohol and tobacco will also have a pretty nasty effect on circulation. So it's best to keep it under 1 to 2 small drinks per day and give up on tobacco completely. Do you want to make the most of a glass of water? The secret is to add tiny nutrition-packed seeds and dry fruits, Let's keep the conversation going with a couple of more water-related videos, shall we? Watch Drinking Fennel Water Every Day  

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Eat These 10 Melatonin Rich Foods To Help You Sleep Fast

 

Did you know that your body produces hormones at night? This hormone, melatonin, is produced by the pineal gland in the brain and helps you sleep. Despite this, 50% of older adults live with insomnia, and 25% of young children have sleeping problems, leading people to depend on melatonin supplements.

 Melatonin supplements can help fight insomnia and other sleeping problems. You may be asking what foods contain this sleep hormone…Leave the research to us as we bring you 10 Melatonin-Rich Foods. Melatonin Mushrooms Mushrooms are not just rich in melatonin but also in tryptophan, an essential amino acid that helps in the production and maintenance of the body’s proteins, muscles, enzymes, and neurotransmitters. Mushrooms are also a great source of fiber and antioxidants. Be it button mushrooms, portabello mushrooms, or their other exotic relatives. Load up on Pistachios Many nuts contain melatonin, but out of all nuts, pistachios have a higher concentration of melatonin. They’re also rich in vitamin B6, which helps in converting tryptophan into melatonin. Pistachios also provide fiber, and omega 3 fatty acids, which are associated with higher sleep quality. They are also a great source of antioxidants. Oats Not all carbs are the same. Some carbohydrates like junk foods or sugary beverages can harm your sleep quality. The carbs contained in oats, on the other hand, promote sleep. Whole grain oats are a great source of melatonin and tryptophan. They are also rich in fiber, B vitamins, and minerals. Eat a bowl of oatmeal before bedtime to get some quality sleep. Corn Be it on or off the cob, buttered, sweetened, steamed, or grilled, corn contains abundant melatonin. Corn is another food with tryptophan and is rich in magnesium, fiber, antioxidants, and vitamin C.

 Bananas Bananas have a lot of health benefits. Alongside melatonin and tryptophan, bananas are rich in vitamin B6 and magnesium. These nutrients not only help you sleep but also help produce serotonin, a chemical mood stabilizer. Bananas are also “good” carbs that help you feel alert during the daytime; this is because bananas have complex carbohydrates that provide you with energy all day. Tart Cherries As the name suggests, tart cherries are sour, unlike regular sweet cherries. Apart from being rich in melatonin, tart cherries are also high in anti-inflammatory compounds that benefit your health. Studies indicate that drinking tart cherry juice before bed can help with insomnia and increase sleep quality in adults. Procyanidin, a compound in the juice, increases tryptophan availability and has anti-inflammatory properties. Keep in mind that tart cherry juice can be high in sugar. So if you are at risk for diabetes or trying to avoid sugar generally, try not to go for this one. Rice Rice is also one of the good carbs. The carbohydrate in rice promotes sleep because of its melatonin and tryptophan contents. What you eat with the carbs matters more than the carbs themselves. If you consume rice with a tryptophan-containing protein, like salmon, it may encourage better sleep. Further research is needed to determine the effects of different carbohydrates on sleep. Goji Berries Goji berries are a great source of natural melatonin. Originally native to China, they are considered to be superfoods. They are rich in protein, fiber, and antioxidants. Studies indicate that goji berries may help improve depression or anxious behavior, which can help calm and relax your mind, which further allows you to doze off easily. Fatty Fish Fish such as salmon and tuna are not only rich in melatonin but are also high in vitamin B6, vitamin D, magnesium, and omega-3 fatty acid. This helps regulate serotonin, promote healthy sleep, and improve daily functioning. According to a study, salmon promotes better sleep and improves daytime activity. Milk A warm glass of milk is a well-known and widely used sleeping aid. Milk is one of the best nutritional sources of melatonin. It also contains tryptophan, and serotonin which helps you drift off easily. 

According to studies, cows milk taken at night may have higher levels of melatonin than milk from cows during the day. Not many people are aware of the fact that consuming certain foods can ruin your sleep. Steering clear of them at night time can help increase your sleep quality and quantity. Let’s look over the Foods You Must Avoid before bed. Let's begin with Spicy Foods. Spicy foods are acidic and cause gastrointestinal discomfort, creating an uncomfortable feeling when you’re trying to sleep. Spicy foods can also set off acid reflux or irritable bowel syndrome. It is best to steer clear of spicy food before bedtime. Next, we have Coffee. Coffee contains caffeine that keeps you alert and active. The Morning is the best time to consume coffee for a little boost. But if you drink coffee in the evening or any time near bedtime, you’re only making it worse for yourself. It is best to avoid caffeine 6 hours before you head to bed if you don’t want to be up late. Let’s move on to Chocolate. Chocolate can make a very delicious dessert after a meal, but unfortunately, chocolate is high in sugar and often contains caffeine. Both sugar and caffeine can keep you up at night. The caffeine content in dark chocolate is more than in other chocolate types. Next up, we have Tomatoes. While tomatoes are healthy, containing minerals, vitamins, and melatonin, they are also acidic. Tomatoes can be problematic for people with sensitive stomachs because of acid reflux. Avoid tomatoes and tomato-based foods before bed. 

Best to avoid Pizza too. When you don’t feel like cooking dinner after a long tiring day, ordering pizza may seem like a good idea. But pizza contains carbs and tomato-based products. The carbs in the crust, tomato-based sauce, and high-fat toppings like cheese and pepperoni can slow digestion and cause inflammation. If you want a healthier option, try a healthy pizza, such as the one with cauliflower crust with non-tomato-based sauce, less cheese, and light veggies for toppings. Lastly, avoid Citrus Fruits. Citrus is a natural diuretic, which means consuming it too close to bedtime can result in frequent visits to the washroom all night, which will keep you up at night. Citrus fruits are healthy, no doubt, but you should avoid them before sleeping. Regularly taking melatonin supplements can lower your body’s natural production of melatonin, making you more dependent on store-bought supplements. The best way to avoid that from happening is taking dietary melatonin and practicing good sleep hygiene. Want to learn more? Let’s keep the conversation going. Watch 11 Weird Tricks That Help You Go to Sleep or How Blue Light From Screens Affects Your Sleep 

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Swim 3 Times A Week And See What Happens To Your Body

 

Ever wondered how great swimming is for you? Swimming is a great equalizer. People of all ages can participate in this activity without worrying about their pace. It’s inexpensive and fun. But what if we told you swimming can impact your body in ways you had never thought of? , we will discuss what happens to your body when you start swimming just 3 times a week.

 Do your lungs get stronger? What about your asthma? Will people with arthritis and multiple sclerosis find it useful? How about weight loss and muscle definition? We will be talking about all of this AND more... Stronger lungs Want to improve your lung capacity? It’s important to have your lungs working to their best ability. Lungs significantly impact your overall health. The more capacity they have, the more oxygen your body will get. Your muscles will receive ample oxygen, preventing your chances of cramps due to lack of oxygen. Taking a dip in the pool can improve the capacity of your lungs. Swimming increases your heart rate, which further impacts your lung capacity. This is because large muscle groups in your body become activated and require more oxygen to perform their tasks. And not just that, there are several breathing exercises you will need to master as you swim. These breathing exercises expand your lungs and increase their capacity. You now have better control over your breathing. Another way swimming helps you is by reducing the symptoms of asthma. A humid environment makes swimming an awesome activity for people with asthmatic symptoms. Just be cautious about chlorine. Either go for a chlorine-free swim, or talk to your doctor about the potential risks. Looking to go for a swim to increase your lung capacity? There are a few pointers you can keep in mind. Learn more about breathing control exercises. 

Learn to do your laps with low-frequency breathing. Your lungs will thank you in the long run. Make sure to focus on your breathing patterns as well. Try to limit the number of breaths you take while doing strokes. It can be any number depending upon your fitness level. And remember, your competition is always with yourself! So no pressure. Improves MS If you have Multiple Sclerosis, swimming is one activity you can do for both fun as well as relief. And that’s not just us saying that, even science backs up the claim. There has been a study involving people suffering from Multiple Sclerosis (MS). All of them were put on a 20-week swimming program, which resulted in a significant reduction of pain for the patients. In fact, the results were wonderfully positive as the patients also showed improvement with symptoms like depression, fatigue and disability. Water is a wonderful medium to help support your lungs during exercise. The buoyancy makes it easier for people with MS to get relief. The gentle resistance provided by water works wonders. You’ll be surprised to know that swimming is beneficial, that experts actually recommend water therapy to MS patients. Such people struggle with fatigue, balance issues and numbness, which makes physical exercise a big challenge. But when they are in water, it is not only easier to stand without feeling numb and weak, the buoyancy and gentle resistance strengthens muscles without making you feel exhausted. And for people with MS, physical exercise is important. The best thing about exercising in water is that even if you fall, you won’t end up with fractured limbs. The risk of injury while swimming in a safe pool is pretty low. Are you finding the list useful so far? This next point will surely surprise you. But before we continue, why not subscribe to our channel for more videos like this, and hit the bell icon so you're always up to date. Weight Loss Well...

Who doesn’t want to lose weight? Thanks to the extra soda, fries and delicious burgers, obesity has become a growing cause of concern worldwide. And if you are bored of all those exercise sets, swimming is that one activity that will give you the benefits of a total body workout. Swimming is one of the most efficient ways to burn calories. In fact, it torches them without you realizing. A 160-pound person will burn almost 423 calories on an hourly basis by swimming at a low or moderate pace. And if you want to burn a bit more, why not! Just switch from low or moderate pace to vigorous intensity and the same person will burn 715 calories! Let me compare it with other exercises and aerobic activities. If the same person decided to walk at the pace of 3.5 miles per hour, they would burn just 314 calories. Ouch! What about yoga? Well, it would burn some 183 calories within the same period. And that elliptical trainer you always vouched for? Yeah, it too burns just 365 calories an hour. Improves sleep Do you have trouble going to bed? Your sleep pattern is off? If catching Z’s is a problem, swimming is your solution. Literally! Nearly 50% of older adults experience some level of sleep trouble. There is good news for them. Swimming promotes healthy sleeping patterns. And even science supports the claim. A study on this found that older adults with insomnia experience a healthy sleep cycle upon engaging in aerobic activities, especially swimming. Swimming is that one aerobic exercise suitable for all people. No matter what your age or fitness level is, you can go for a dip. Every swimming pool has a safe area for beginners, so there is no point in shying away from the activity. Even people with disabilities, like paraplegia, can swim. So if exercises like jogging and running sound unappealing to you, start swimming.

 The pool is all yours! Before we move ahead, here is a video you might like. Want to learn about the signs that stress is harming you from the inside? Watch this to find out. Stronger muscles Do you want a toned body? Or a total body workout that would engage ALL your muscles? Swimming might be your answer. There is a reason why all regular professional swimmers have such great bodies. I mean have you ever looked at an Olympic medal winner like Michael Phelps? For that awesomely toned body with strong muscles, you will need to sweat it out in the pool. Swimming works on your entire body from head to toe. You will build your cardiovascular strength too. Your heart will beat faster to pump more blood, lungs will give away more oxygen, and your muscles will be toned. You’ll find your endurance has gotten better in no time. Want some advice on toning? Try breaststrokes, butterfly strokes and even backstrokes. Side strokes and freestyle will also give you great results. No matter which you try, you will be using most of your muscles to move along in the water. The gentle resistance provided by water will work you hard enough to give you toned muscles. there’s more… You don’t just get a beautifully toned body. 

It will help your insides as well. Swimmers face about half the risks of death as compared to non-swimmers. It turns out swimming helps control blood sugar and lowers blood pressure. Pretty great, isn’t it? Improves joints Do you have joint pain? Is arthritis making your life miserable? If you were thinking about giving up exercising because of your joint pain, DON’T! Swimming is a safe complete body workout for people with joint pain, injury, arthritis and similar disabilities that restrict your movement. In fact, swimming actually provides you relief from annoying joint pain. Research has found that when people with osteoarthritis were put on a swimming schedule, they experienced a significant reduction in joint pain and stiffness. Such people experienced less physical limitations while swimming. All those leg strokes will help you increase your flexibility and muscle power! Reduces stress Yes, swimming helps boost your mood. If you’ve been feeling frustrated, it might be time to hit the pool and relax. Researchers have found a direct link between swimming and reduced levels of stress. Out of the 101 people observed for this study, 44 reported feeling depressed and stressed. All of them were surveyed before and after swimming, with only 8 reporting stress afterwards. Experts have even found improvement in the mood of people with dementia when they were put on 12-week observation. So go hit the pool the next time you feel life is getting at you! Do you swim regularly? 

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6 Major Causes Of Night Sweats In Men That Should Not Be Ignored

 Are you one of those guys who wake up soaked in sweat in the middle of the night? Are you aware that excessive nighttime perspiration is a common cause of restlessness? Night sweats are not uncommon in men. Many people around the world suffer from nighttime sweating, most of whom are men. But why is excessive nighttime sweating in males so common?  make sure to stick around to see what causes night sweats in men and what you can do to alleviate the symptoms of nighttime perspiration. Let's start with what research has to say about night sweats. Though there is limited research on night sweats, a study found that 41 percent of people had experienced night sweats at some point in their lives. Another study of patients over 64 found that 10 percent reported being bothered by night sweats more frequently.

 By understanding some cases, men can determine if their symptoms are of concern and if they need to see a doctor. People tend to view excessive night sweats as a regular occurrence that is neither frightening nor out of the ordinary. As a result, people may not seek medical attention, and the underlying condition goes untreated. The majority of night sweat patients never mention the symptom to their doctor. Although sweating is a typical aspect of the body's temperature regulation, night sweats do not simply occur because of external elements such as the temperature of your bedroom or the type of mattress you use. “Night sweats” refer to excessive nightly perspiration resulting from physiological processes or underlying health issues.

 One of the leading causes is stress and anxiety. A 2012 comprehensive review indicated that both short-term and long-term anxiety could increase the responsiveness of your sweat glands, leading to nocturnal sweats. If you go to bed anxious or upset about anything, you are trying to sleep with a charged-up brain, which leads to producing night sweats. A simple treatment: if you are going through a short period of high stress, like a problem at work or locking horns with your better half, your night sweats may go away when the cause of the stress goes away. However, suppose your worry is persistent, and you've been suffering from night sweats for some time. In that case, you may have a generalized anxiety disorder. Treatment may include relaxation techniques, psychotherapy, and medication in this situation. 

Anxiety aside, let’s look at the leading cause of night sweats in men… Low testosterone levels Low testosterone in men, also called male hypogonadism, can cause sweating at night. Low testosterone levels affect approximately 38% of men aged 45 and older for various reasons, and even generally, healthy men over 60 have a 20% chance of having low testosterone levels. Low testosterone's varying causes are related to issues with the testicles or problems within the brain that regulate hormone production. Doctors may treat low testosterone levels by administering testosterone replacement therapy or addressing the underlying cause of the hormone deficiency. Let's move on to a third cause, sleep apnea. Obstructive sleep apnea (OSA) is a sleep disease that causes a person’s breathing to be interrupted during sleep. These pauses, or apneas, are sometimes accompanied by gasping, choking noises, and sometimes snoring.

 OSA affects an estimated 3% to 7% of Americans. Still, it is 3 to 5 times more pronounced in men than in women due to variations in airway geometry, obesity rates, hormones, and other variables. Nearly one-third of males with OSA report night sweats, which is three times greater than the general population. Successful treatment of sleep apnea appears to aid in eliminating night sweats. Moving on to the fourth reason which may startle you. Infections are a cause of night sweats. Isn't it true that we've all experienced some form of infection at some point in our lives? Infections can produce both nighttime perspiration and abnormal daytime perspiration. When your body fights an illness, it secretes inflammatory mediators that boost your thermoneutrality.

 This process begins with chills and shivering, which raises your core body temperature, followed by profuse sweating, which lowers your core body temperature. This cycle repeats numerous times throughout an infection. Night sweats are a symptom of minor and major illnesses, such as human immunodeficiency virus (HIV), TB, endocarditis, and brucellosis. Another cause of night sweats is alcohol consumption. If you regularly drink and drink heavily, the night before going to sleep could affect your nighttime perspiration. Alcohol impairs the body's ability to regulate temperature, indicating that things may malfunction, resulting in sweat! Furthermore, night sweats might be a sign of alcohol withdrawal. So what is the remedy here? In addition to consuming less alcohol overall, it may be beneficial to stop drinking a few hours before heading to bed. Now onto the next cause might be quite an eye-opener and possibly unavoidable for a few. Medication or chronic medication is the next cause on the list for night sweats. Some drugs are known to induce excessive perspiration, particularly at night. These consist of Antidepressants, tricyclics such as aspirin, ibuprofen, and other nonsteroidal anti-inflammatory medications, medications used to treat diabetes, and corticosteroids such as cortisone. Consult your physician if you feel medication may be causing your night sweats. You should always consult your doctor before discontinuing or reducing the dosage of any prescribed medicine. You will be much relieved of the threat of night sweats once you are no longer on medication. Looks like we're nearing the end of our list… Let’s talk about hyperhidrosis. Ht Some individuals acquire primary hyperhidrosis without any underlying causes.

 However, a variety of health conditions and drugs could cause hyperhidrosis. Depending on the underlying reason, doctors can treat hyperhidrosis with oral or topical medicines, surgery, and sometimes even botulinum toxin to block neurotransmitters. All these conditions may be worrisome so let’s explore home remedies for night sweats! Treating night sweats. If night sweats are the result of an underlying health condition, treating the underlying illness will typically reduce perspiration. Try the following methods to sleep more comfortably: Setting air conditioning to cool at night, purchasing a cool-sleeping mattress, or utilizing breathable bedding. Also, wearing comfortable garments like cotton pajamas made of a breathable, moisture-wicking fabric can help you stay cool by allowing perspiration to escape more rapidly. These simple but effective methods could help improve your situation and help you obtain a good night's rest. Since stress and worry can exacerbate night sweats, relaxing techniques may be beneficial for both coping with and reducing night sweats. A Popular method includes meditation focusing on mindfulness, guided visualization, and breathing exercises. Professional cognitive behavioral therapy or hypnotherapy may also be beneficial. Avoiding dietary triggers like alcohol, coffee, and spicy foods may also help minimize nighttime perspiration. Night sweats can be challenging and uncomfortable, but the right approach can be manageable. Want to know more about how your sweat indicates your health? Or how sweating can be beneficial? Let’s keep the conversation going with a couple more videos. Shall we? 9 Things Your Sweat Is WARNING You About Your Health 

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