Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
mardi 23 octobre 2018
The 55 Best Gifts For 2-Year-Olds in 2018
Who says the terrible twos are really that bad? Certainly not your little angel! Two-year-olds are on the move and getting into everything, but with toys like a play table that sings about the food it's cooking and wooden puzzles that require a magnetic fishing pole, your tot will be so busy, he won't have time to get into trouble.
For even easier shopping, click below for gift ideas by category.
- Educational and Stem Toys
- Walking and Riding Toys
- Outdoor Toys
- Dolls and Plush Toys
- Just For Fun
- Pretend Play and Dress-Up
- Bath Toys
- Books
Twice in 1 Season? Why the Flu Might Strike Again, Even If Your Kid Already Had It
It's no secret that the flu has been particularly awful recently. Children are especially vulnerable to getting sick (last year, schools actually shut down to try to combat the outbreak), and when they do come down with something awful, it's heartbreaking as a parent to watch them suffer. If your child does get sick, you might feel relieved to think they could soon be out of the woods, but unfortunately, the flu can strike more than once in the same season, warned Dr. Ian Tong, chief medical officer at Doctor on Demand. "A child could be infected by both influenza A and influenza B in the same year."
So what can you do to try to navigate around this? Once your child's doctor confirms the flu, take note of which type they have. "Influenza A subtype, or influenza A, is the more dangerous subtype of the flu," Dr. Tong said. Last year, it was the severity of the H3N2 strain of the influenza A subtype that required so many people to be hospitalized. "Ironically, patients infected with influenza B may experience a longer duration of symptoms than those infected with influenza A, but those with influenza A are likely to see more severe symptoms, but of shorter duration," Dr. Tong explained.
Dealing with the flu for a second time is no different, or more dangerous, than the first. Washing your hands frequently, getting plenty of rest, and drinking liquids are all ways to combat the flu. Dr. Tong urges patients to also take preventative measures to ensure that others don't get sick. "Wash your hands, cover your mouth or your child's mouth when he or she coughs, and isolate that person from other family members if possible, especially those who have weaker immune systems," he advised.
Additionally, Dr. Tong urged people to speak to a doctor as soon as symptoms arise, saying, "The treatment window for the flu is usually within the first 48 hours of the onset of symptoms, and the only proven treatment that helps requires a doctor's prescription - so it's important to act fast."
What Parents Need to Know to Spot the Difference Between a Cold and a Flu
Taking care of a sick kiddo is one of the hardest things to deal with as a parent. Considering how widespread and dangerous flu seasons have become, it makes it all the more challenging. Knowing how to help and how to react properly is a huge point of concern when combating childhood sickness.
The flu is not the only possible illness your kid could catch this Fall and Winter, as the cold is also going around. While the two sicknesses might appear to be similar, they couldn't be more different in their severity or their treatments. Knowing what to look for is important in getting the help your little ones need so they can recover and get back to playing. POPSUGAR spoke with Dr. Ian Tong, chief medical officer at Doctor on Demand, to help parents determine what symptoms are present with the cold and flu and what you should do about it.
The Symptoms
It's no wonder that people have a hard time distinguishing between the cold and the flu since they have so many overlapping traits. "Cold and flu symptoms can seem similar, and do overlap. A cold can often be confused with allergies because you may not experience a fever (or have a low grade fever)," warns Dr. Tong. A sore throat, coughing, and sneezing can be present in both, but Dr. Tong confirms there are some differences to look out for.
The Main Difference
Dr. Tong confirms that one of the easiest ways to differentiate between the cold and the flu is the speed in which symptoms worsen. "You may start with a dry cough and then your symptoms may become progressively severe," begins Dr. Tong. A flu might show as a high fever of up to 103 or 104 degrees, body aches and pains, as well as a headache, congestion, and fatigue.
How to Treat Them
"The treatment window for the flu is usually within the first 48 hours of the onset of symptoms, and the only proven treatment requires the help of a doctor's prescription - so it's important to act fast," Dr. Tong advises. "Parents should contact a physician to help them determine if their child has the flu. They can address both flu and colds with symptomatic relief including nasal steroid inhalers for congestion, acetaminophen for head or body aches, and plenty of TLC. However, the most effective weapon doctors have against the flu is oseltamivir (or Tamiflu), which requires a prescription."
A cold, however, does not require the assistance of a doctor and most symptoms can be managed at home. This is how Dr. Tong suggests parents combat a cold:
- Get over-the-counter medicine: Early symptoms such as fever, headache, body aches, and sinus pain can be treated with pain relievers, like ibuprofen or acetaminophen. Read the label carefully and follow dosage exactly.
- Avoid cold and damp environments: Bacteria and viruses thrive at cooler temperatures, so if your kid is fighting a bug, it's best to stay warm and dry.
- Get enough sleep: Try to get your kiddos to sleep as much as possible to give their bodies a chance to recover.
- Deliver plenty of fluids: Staying hydrated with water, decaffeinated tea, sport drinks, and sugar-free drinks are best to help fight dehydration associated with fever.
- Choose a warm bath or cool shower: If your children are experiencing a chill or a fever, giving them a warm bath or cool shower could offer some comfort. Adding shower or bath bombs containing eucalyptus, menthol, or other essential oils could make the experience more pleasant.
All the Fitness Gear Keeping Us Motivated and Moving This October
October is time for chilly morning runs through the changing foliage, cozying up with a warm mug of coffee or tea, and bundling up in layers. As we embrace the Fall season, take a look at what our Fitness editors are loving this month.
3 Free Guided Meditations to Help You De-Stress on the Daily
I never expected to become the kind of person who meditates. Now, I meditate for 10 or 15 minutes, almost every day. I know I'm not alone; meditation has exploded in popularity in the United States in recent years, and there's a pile of evidence that suggests it has a real impact on stress and anxiety. Still, it can be intimidating to get started. When I first heard about the benefits of meditation years ago, the idea of sitting quietly and keeping my mind still for seconds (let alone minutes) on end sounded impossible. It turns out, I had a pretty limited view of what qualified as meditation . . . until I discovered guided meditations online.
In a guided meditation, a teacher or practitioner walks you through the meditation process, which makes getting started far less overwhelming. These online sessions allowed me to ease into meditation privately, without the (probably misguided) fear of being judged for "doing it wrong," and on my own schedule and at my own pace. Along my own meditation journey, I discovered that the internet is home to a wealth of completely free sessions led by qualified meditation teachers. I've rounded up some of my favorite free guided meditations below, all of which have something to offer whether you're a total newcomer or already have a solid meditation practice in place.
Worried About the Winter Blues? Here Are 5 Things You Can Do to Beat Seasonal Depression
If you've been experiencing fatigue, mood swings, social withdrawal, and weight gain, you may have seasonal affective disorder. SAD, for short, is a type of depression that typically affects people during the Fall and Winter months.
We spoke with Ken Yeager, PhD, LISW, and director of the Stress, Trauma, and Resilience Program at the Ohio State University Wexner Medical Center, who explained that SAD occurs when the circadian rhythm of your body, controlled by seratonin and melatonin levels, is thrown off course by prolonged dreary weather.
Although we can't control the change of seasons, Dr. Yeager provided us with expert tips on how to treat and manage SAD. Continue reading for five simple things you can start doing today to manage your SAD.
Related: What Is Concealed Depression and How Can You Spot Its Sneaky Symptoms?
Jillian Michaels Shares Her No-BS Tips For Shedding Fat and Building Lean Muscle
If you're looking for a no-nonsense dose of reality to lose weight and get in shape, then look no further than Jillian Michaels. The former The Biggest Loser trainer was known for her tough-love attitude and ability to whip anyone into shape. Now, with a podcast and a workout app called My Fitness by Jillian Michaels, the super strong trainer still reaches millions of her fans.
Luckily for us (and for you!), Jillian has given us some exclusive interviews where we grilled her about the best ways to lose weight, shed fat, and build lean muscle. Here are the best tips, straight from Jillian herself. Whether you're just starting out on your journey or a gym rat who wants to tone up even more, Jillian has some invaluable information that will benefit you. Scroll through some of her best tips and get inspired to make a change today.
Calculating Your Macros Is Key to Making Good Diet Choices - Here's How to Do It
If you've only been counting calories for weight loss, here's why you should consider tracking your macros, too. Macronutrients (proteins, fats, and carbs) are an important part of a healthy diet, and they're what make up the caloric content of food. Online fitness coach Max Weber posted a handy formula guide to calculating your calories and macros and explained the importance of tracking both.
"What you'll learn about nutrition from tracking calories and macros is invaluable!" he wrote in his caption. "You'll learn the nutrient values of different foods, you'll learn how to intuitively make good food choices, and you'll be able to control how your body looks and feels, even after tracking macros has stopped."
Here's a breakdown of how to crunch your own numbers:
- Determine maintenance calories: "This is the number of calories you need to maintain bodyweight. You can determine it by multiplying bodyweight (lbs) by 14 to 15."
- Set deficit/surplus calories: "If your goal is fat loss, a good place to start is by subtracting 500 from Step One.
- Set protein: Multiply your bodyweight (lbs) by 1.0. That will give you your protein in grams per day.
- Set fat: Multiply your bodyweight (lbs) by 0.3.
- Set carbs: Divide your remaining calories by four.
- Make adjustments: "This step is not necessary, but if you prefer one macronutrient to another, or want more or fewer calories, then this step is the time to adjust."
Try This Fat-Blasting, Full-Body Tabata Workout - It's Printable
The Tabata protocol is one of our favorite ways to work intervals into our workouts. This high-intensity training is fun, blasts calories, and moves so quickly that it's hard to get bored. For Tabata, you perform an exercise at maximal intensity for 20 seconds, followed by 10 seconds of rest. You repeat this on-off pattern a total of eight times, making one complete Tabata round four minutes.
This time-saving Tabata session works your entire body in just under 40 minutes with six rounds of Tabata, punctuated with three short body-part specific exercise series. And with no equipment needed, you have no excuse not to give it a try. Click here for a printable PDF of the workout. Take it to the gym or hang it on your fridge as a reminder to get your sweat on.
31 Affordable Workout Clothes Every Hot Yoga Enthusiast Needs, All Under $50
If you are like me, you try to exercise at least three days a week, which results in a constant search for stylish and affordable pieces that you can wear during your sweaty hot yoga sessions. With the rising demand for hot yoga and the increasing athleisure options, it's even harder to find cheap leggings that will fit you right and reasonably priced bras that won't leave you hanging. Keep reading, and next thing you know, you will have a new hot yoga wardrobe for under $50.
Anal Sex Is Fun, but Keep in Mind These Potential Health Risks
Anal sex can be very pleasurable and a fun change from the usual for everyone involved, but as with any form of intimacy, there are some risks involved. "Remember that genitals fill with blood from front to back, so it's important to begin with lots of stimulation and foreplay," says Antonia Hall, MA, a psychologist, relationship expert, and sexpert, and the award-winning author of The Ultimate Guide to a Multi-Orgasmic Life.
Lubricant Is Important
Lube is an important part of sex in many cases, and this is especially true for anal play. "Unlike the vagina, the anus does not lubricate itself, so it's very important to use a good lubricant," says Hall. "Be very slow and gentle to prevent injury to the anal sphincter muscles, which can weaken from frequent anal sex, especially without proper lubrication. In rare cases, the colon can be punctured, so be mindful about your approach and keep adding lubrication."
Use Protection
Using a condom is also wise because small tears can form from anal penetration, which puts both of you at a higher risk for STIs, HIV, and HPV. "One of the biggest health concerns is HPV," says San Diego-based gynecologist Christine Sterling. The human papillomavirus is most well known for causing cervical cancer. "Unfortunately, HPV can also be transmitted to the anus through anal intercourse and cause cancer there," says Dr. Sterling.
Cervical cancer is largely a treatable illness because of the widespread availability and use of pap smears to screen for precancer and cancer of the cervix. There is no such routine screening for anal cancers. "Although pap smears can be performed on the anus, many physicians are not trained to perform anal paps, nor is it part of a routine well-person exam. Fortunately, a vaccine against this cancer-causing virus is available," says Dr. Sterling.
Bringing Toys Into the Mix
Tight muscles can lead to pain and discomfort, especially if you are new to anal sex. "Dual stimulation can be helpful to relax muscles, so feel free to add fingers or a toy," suggests Hall.
Time For Cleanup
Keeping things clean is a good way to keep things safe and avoid health risks. "The anus is also full of bacteria, so it's important to wash up carefully after any anal activities, especially prior to any other sexual activities you may wish to engage in," says Hall.
12 Reasons You Overeat and Can't Seem to Lose Weight
Over-consuming your daily calories not only prevents weight loss and can lead to weight gain, but can cause emotional stress if it leads to feeling out of control around food. You shouldn't feel like food is the enemy. Food offers nourishment and can fuel our happiness, so if you tend to overeat, here are some reasons why so you can start changing these habits. This list may seem simple, but overcoming these issues is extremely difficult. If you need help or guidance in tackling your tendency to overeat, seek out the help of a doctor, a therapist who specializes in diet issues, or a registered dietitian.
15 Amazon Snacks For 6 WW SmartPoints or Less!
Making all your own food all the time is really great and really satisfying, but you know what can also be great and satisfying? Buying a ready-to-go snack and having it show up at your front door, and this is why I love Amazon so much. I already have to spend time cooking my meals, so I want my snacks to be ready to grab out of the cupboard when I get hungry, and thankfully, because Amazon has absolutely everything, it even has a wide variety of snacks that fit right into my WW plan.
There are a number of delicious foods that come in under 6 SmartPoints - most are half that or less - and come in bulk, so you can stock if you have the space. While I'm the first to admit a snack of fresh fruits or vegetables is obviously preferable to anything processed, sometimes you just really want some crackers or pudding, and the beauty of WW is that it's totally OK to eat those things - as long as you count your points!
Keep scrolling for a selection of snacks you can stock up on on Amazon, and if you're feeling crafty, you can try making some of these snacks of your own.
21 High-Protein Breakfasts That Barely Take Any Time to Prepare
Having enough protein in your diet is essential. Not only does it keep you full and satisifed, but it also helps keep muscles lean and energy levels up. Trainer Marie Purvis told us that she swears by a high-protein breakfast to help power through her day and also stave off fatty cravings. Basically, if you're looking to lose weight, you should probably eat more of it.
Easier said than done on busy mornings - it's an accomplishment that you made it to your desk in time! However, a healthy, high-protein meal can still be had on those crazy days. These 21 meals all contain at least 15 grams of protein and take well under 10 minutes to prep.
A Trainer Gets Brutally Honest About Why You Aren't Seeing Results
I have some tough love for you today. It's about your workouts. You go to the gym several times a week, sometimes twice in one day, and yet you aren't as fit as you should be.
As a certified group exercise trainer and indoor cycling instructor, I've taught hundreds of classes. Based on what I see, I think a lot of you are shortchanging yourself. Taking a step back and getting honest about your approach will help you work out smarter, and maybe even harder.
1. You Aren't Paying Attention
Some instructors are better than others, but let's assume you aren't wasting your time with bad trainers. When you go to a class, are you listening to what you are being asked to do? Do you pay attention to alignment cues in yoga? Do you check your form in weight training?
Listen to what the people in spandex wearing microphones are saying. They are certified experts who take continuing education classes and spend hours creating quality workouts. They have taken on the burden of exercise selection, interval timing, choreography, and sequencing.
Sometimes the key to success is recognizing that you can't get there on your own. You wouldn't ask an accountant to do your taxes and then scribble all over the return as she was filling it out would you? Trust your instructors. They want to get you there as badly as you do.
2. You Aren't Working Hard Enough
Here's a dose of tough love: instructors know how hard you are working, and that you aren't always tapping your potential.
Example: you are in an indoor cycling class and your instructor asks you to add resistance. Everyone adds gear, except for you because you don't want it to be "too hard." When the music picks up and the entire class is straining to get up that hill, there you are, pedaling like a demon, barely breaking a sweat.
Another example: you are in a weight-training situation and even though you've been doing the same moves for months, you're still using the same weights. You wonder why you aren't getting stronger. Guess what? You aren't challenging your muscles when you always choose the same weights. Pick up something heavier. What's the worst thing that can happen? It's too heavy and you have to switch to lighter weights to finish? Do that every time if you want to see results.
Final example: you are in a HIIT class. There are people that are going to go half-speed the entire time. And there are people that are going to stop working halfway through the interval. You know how I know? Because I CAN SEE THEM! Don't be self-conscious; no one is staring at you while you work out. But the instructor is scanning the room for safety reasons and can see how hard you're working. I promise that you'll see better results when you put in the effort.
3. You Aren't Competing With Yourself
Stop comparing yourself to the other people in class. Who knows what they had for breakfast? How many workouts a week they do when you don't see them? It's not about them. It's about you and what you can achieve. Whenever I teach class, I want my students thinking, "Today I am going to do more than I did last time. I am going to add more gear. I am going to hold my sprint longer. I am going to pick up the eight-pound dumbbell instead of the five."
You go to your classes to improve yourself. You have special strengths and abilities. You may struggle at push-ups but you can plank for two minutes. You may have spaghetti arms but can crush squats all day long. Be you. Don't worry about anyone else. Stay on your own mat, mentally and physically. Your fitness will blossom.
4. You Don't Accept What You Can't Change
You have to set reasonable expectations. You can't do 1,000 burpees in 10 minutes and you will never change the biology of your body. If you're bottom heavy, you will likely always trend that way when gaining weight. If all the women in your family get saggy underarms by the time they are 40, you probably will too. However, you can tone and shape that bottom, heavy or not. You can strengthen and tighten your triceps to help that underarm sag. But remember: there is no amount of exercise that will completely transform you into someone else - and you shouldn't want it to. You were made to be you, unique and special. You can be the best you possible, and that should be your goal. Once you accept that, you can stop fighting your body and start working with it to achieve your goals.
5. You Reward Workouts With Food
We all do it. Now that I've worked out, I can go have that bin of pasta I've been craving. I can hit the drive-through for that burger and fries "because I've earned it." You haven't though. You've earned the right to refuel your body. You've worked so hard to achieve a higher level of fitness, to lose weight, to feel good about yourself. And yet you sabotage it, sometimes daily, by rewarding your workouts with food.
It's time we stepped back from food. Instead of it becoming a reward system, it should be a means to an end. The reward for the work is not a consumable. It's an intangible. It comes from within us. It's called pride. Satisfaction. Self-confidence. You can't get those things from a drive-through. If you want the burger, eat it. But don't confuse yourself about why you are having it. You haven't "earned" it. You've allowed it. And that's OK, once in a while. The next time you see that neon sign calling to you, though, think about where you are really headed, physically, and whether that detour is worth it on your path to well-being. If not, keep driving.
Best of luck on your path to greater health and wellness. Remember, you can start each day fresh. Take each class like it's your last. And be kind to yourself: you've only got the one body, so help it go the distance.
You’ll Thank Your Lucky Stars For Your Instant Pot - and These 19 Healthy Soup Recipes
With the Instant Pot in our lives, gone are the days when we were required to stand at the stove and oven for hours on end. Instead, we simply throw everything into the appliance and wait for our meals to be finished in record time. What did we ever do deserve such a glorious invention?
With a ton of different eats you can make in your Instant Pot, don't forget that comforting soups should be on that list. Between the protein and veggies, a bowl is a full-course meal all on its own.
If you're not sure where to start, these healthy soups will give you options for weeks to come.
These 42 Gifts Will Have You Feeling as Graceful and Powerful as Misty Copeland
Misty Copeland has redefined what it means to be a ballerina. She's strong, powerful, graceful, and unapologetic for how she looks and who she is. She's broken numerous barriers in ballet, becoming the first black female principle dancer with the American Ballet Theatre in 2015. Since then, she's launched her own collection with Under Armour, written two books, and will be starring in Disney's The Nutcracker and the Four Realms.
Surprise the Misty Copeland fans in your life with the curated gift selection ahead.
Selma Blair Shares a Vulnerable Post Following Her Recent Multiple Sclerosis Diagnosis
Image Source: Getty / Axelle / Bauer-Griffin / FilmMagic
Selma Blair shared in a vulnerable post on Instagram that she was recently diagnosed with multiple sclerosis. The 46-year-old actress, who recently celebrated two years of sobriety, said she was diagnosed in August after experiencing symptoms for years that weren't previously taken seriously by doctors. "I have probably had this incurable disease for 15 years at least. And I am relieved to at least know," Blair wrote.
Blair is currently working on the Netflix sci-fi series Another Life. Alongside a picture of herself getting fitted for her wardrobe, Blair wrote, "I am disabled. I fall sometimes. I drop things. My memory is foggy. And my left side is asking for directions from a broken GPS. But we are doing it. And I laugh and I don't know exactly what I will do precisely but I will do my best."
Multiple sclerosis, or MS, is a chronic disease in which the immune system attacks healthy tissue in the central nervous system, consisting of the brain and spinal cord. According to the National Multiple Sclerosis Society, people with MS are typically diagnosed between the ages of 20 and 50. Symptoms can include poor coordination, impaired vision, memory problems, fatigue, and more. Unfortunately, a cause has not yet been discovered.
Fortunately, Blair said she has had support from her friends, including Jaime King, Freddie Prinze Jr., and her Cruel Intentions costar Sarah Michelle Gellar. "I am in the thick of it but I hope to give some hope to others. And even to myself. You can't get help unless you ask," she wrote. "I want my life to be full somehow. I want to play with my son again. I want to walk down the street and ride my horse. I have MS and I am OK."
Walking For Weight Loss? Pick Up the Pace With This Upbeat Playlist
Whoever said walking wasn't real exercise needs to sit down - walking has loads of health benefits. Besides being one of the options to get fit that the BBG program offers, walking has been proven to help people lose weight and improve circulation. Best of all, it's just easy and fun to do, especially if you're going for a nice, long walk in a beautiful neighborhood or in a pretty park.
You know that feeling you get when you have the perfect tunes in your ears and you're walking down the street, pretending like you're starring in your own movie? Yeah, that feeling is pretty badass and will certainly help you walk for longer so you can better meet your health goals. Here is our ultimate walking playlist (featuring new and classic upbeat songs that'll keep your pace), because life is too short to spend it sitting.
20 Ways to Start Sleeping Better and Stop Feeling So Tired All the Time
Life coach Debra Smouse shares these 20 important tips to make sure you get a good night's sleep, originally posted on YourTango.
Starting tonight!
When it comes to taking care of my own physical, mental, and emotional health, I find maintaining optimal sleep habits is key. Fending off sleep deprivation can feel challenging these days, especially when seasons are changing. But if you want to live a life you love, making your wellness a priority by following some specific tips on how to sleep better is critical.
While I'm a big fan of getting adequate sleep, I also know how easy it is to slip into the habit of going to bed late. But once you get out of a healthy sleeping routine, it's hard to get back in the groove, and soon enough you're back to looking in the mirror each day and asking yourself, "Why am I always so tired?"
There are so many attractive options to keep us up at night: from television to Facebook to Netflix, and so on. And when the weather is nice, it's tempting to take a late walk or sit on the porch for a while relaxing instead of going straight to bed.
Even so, there are also many important reasons why we sleep, as well as why getting enough quality hours of rest each night is so crucial.
- Sleep improves memory
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Your mind is surprisingly busy while you snooze. During sleep, your brain enacts a process known as memory consolidation, during which the memories that are encoded during the day are strengthened. This essentially is the brain's way of "practicing" new skills and reinforcing new information it learned while you were awake, whether French grammar or a new golf swing.
- Sleep spurs creativity
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In addition to consolidating memories, your brain reorganizes and restructures them, which can result in increased levels of creativity. Harvard researchers at Beth Israel Deaconess Medical Center (BIDMC) and Boston College found that "sleep plays a key role in determining what we remember and what we forget," as the brain works to "selectively preserve and enhance those aspects of a memory that are of greatest emotional resonance," which may inspire the creative process.
- Sleep encourages a healthier waistline
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Sleep and metabolism are controlled by the same sectors of the brain. In a study of how sleep affects weight loss, researchers at the University of Chicago found, "When dieters in the study got a full night's sleep, they lost the same amount of weight as when they slept less. When dieters got adequate sleep, however, more than half of the weight they lost was fat. When they cut back on their sleep, only one-fourth of their weight loss came from fat. They also felt hungrier."
- Sleep curbs inflammation
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One of the most eye-opening lectures I've attended was about the body, health, and inflammation. The doctor explained that inflammation is our body's attempt to get our attention. What he called loud inflammation, such as aching joints, is a precursor to those silent big-deal inflammations: heart disease, stroke, diabetes, arthritis, and premature aging. Research indicates that people who get six or fewer hours of sleep each night have higher levels of inflammatory proteins in their blood than those who get more.
- Sleep reduces stress
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Both stress and sleep have been found to have dramatic effects on cardiovascular health, and better sleep means less stress, both of which mean a happier heart for you!
You may be nodding your head and saying, yes, I know all of this already, but sleep and I are simply are not friends.
I hear you! I know I'm not the only person around who regularly wakes up at 3 a.m. unable to drift back into slumber. If you struggle with sleep issues and find yourself feeling tired all the time, a visit to your doctor may be in order. And in the meantime, give some of these holistic tricks a try.
Here are 20 of the best tips for how to sleep better so you can stop asking why you always feel so tired (that don't even require a prescription).
1. Create a Relaxing Evening Routine
Ease the transition from wake time to sleep time with a period of relaxing activities an hour or so before bed.
- Read a book or practice meditation.
- Watch a soothing TV show (but not in the bedroom).
- Take a bath - the rise then fall in body temperature promotes drowsiness.
- Prepare for the day ahead so you don't worry about making it out the door on time
Also, avoid stressful, stimulating activities like doing work, watching the news or discussing emotional issues. Physically and psychologically stressful activities can cause the body to secrete the stress hormone cortisol which is associated with increasing alertness.
2. Keep Your Internal Clock Set With a Consistent Sleep Schedule
Going to bed and waking up at the same time each day sets the body's internal clock to expect sleep at a certain time night after night. I know it's tempting to stay up late or sleep in on the weekends, especially when you're struggling to get adequate sleep, but try sticking to your routine on the weekends, too. Waking up at the same time each day is the very best way to set your body's clock and keep it set.
3. Do the Math
If you aren't getting adequate sleep, do the math to figure out what time you need to go to bed in order to ensure you do. That means that going to bed past midnight doesn't work if your alarm goes off at 6 a.m. If you struggle with going to bed early enough, set an alarm on your phone to remind you it's time to begin getting ready for bed at that optimum time.
4. Listen to Your Body and Let It Overrule the Clock
There are just going to be those days when you're exhausted at 8 p.m. Stop trying to force yourself to stay up until a "reasonable" bedtime and go to bed already! It's your body's way of asking for more sleep without leaving you running late for work.
5. Turn Down the Thermostat
Waking up in the middle of the night is often triggered by your body getting too warm. Keep the temperature comfortably cool. An ambient temperature between 60 and 67 degrees Fahrenheit is typically ideal.
6. Sleep Naked
When you sleep naked, there are no pajamas or nightgowns to get tangled in. Nightwear can invariably make you hotter or anxious during active dreams.
When you sleep naked, it also helps keep your body temperature at the optimal range and better regulate your cortisol levels. If you sleep overheated, your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for unhealthy food, weight gain, and more.
7. Sleep Naked With Your Partner
Our bodies need to be cool for better sleep, but as humans, we also need physical intimacy. Sleeping naked with your partner gives you the opportunity for skin-on-skin contact, which releases copious amounts of oxytocin, the neurotransmitter that helps you feel good - about yourself, your honey, and life in general.
8. But Don't Sleep With Fido or Fluffy
I confess: I've slept with pets in the past, and you know what? They regularly woke me during the night. Banning your pets from your bed, and possibly even your bedroom, can lead to better sleep and less middle-of-the-night wakening.
9. Exercise Early in the Day
Our bodies need movement. Getting even 10 minutes of aerobic exercise, such as walking or cycling, can drastically improve nighttime sleep quality, as long as it's done at the right time. Exercise stimulates the release of cortisol, activating the brain's alert mechanism, so try to finish exercising at least three hours before bed or working out earlier in the day.
10. Count Your Blessings
If you tend to take your problems to bed, try writing them down and then putting them aside. Better yet, write down your worries, set them aside, and then record your biggest accomplishment of the day along with three things you're grateful for. It helps you seed your dreams with good stuff.
11. Stop Using Your Bedroom For Everything
Ideally, the only activities that take place in your bed should be sleeping or having sex. If you get into the habit of working in bed, watching TV, or scrolling social media, your brain can struggle with separating when it's time to be awake and when it's time to sleep.
This is especially important if you struggle with insomnia because you need to differentiate between spaces and mental associations that should be linked to sleep and those that should be linked to being awake.
Additionally, most electronics emit blue light, which miscues the body into thinking it's time to be awake. If you're someone who is on-call and must have your phone nearby, use the night setting to change the light emitted from blue to gold.
12. Adjust the Lighting
Exposure to both natural and artificial light before bedtime can interfere with better sleep. Too much light, especially those blue tones, disrupts the production of melatonin, the hormone that helps shift your body into sleep. Besides removing electronics from the bedroom, consider adding a dimmer, replacing the bulbs in your lamps to lower wattages, and installing better blinds or drapes.
13. Use Natural Light to Your Advantage
Exposure to natural sunlight keeps your internal body clock on a better sleep-wake cycle. Let the light into your bedroom soon after waking, especially if you're not getting enough sleep. Taking time each day to catch some rays will also continue to encourage your body's relationship with the rhythms of nature.
14. Control Noise Pollution
If noises bother you, consider sleeping with earplugs to block them out. Sometimes, though, you need a little noise. Consider getting a white noise machine or listening to an audio book or some peaceful music to help you settle into resting.
15. Declutter Your Bedroom
Everything carries energy and that includes the stuff in your bedroom. Physical clutter is distracting and draining, especially if you regularly trip over things in your bedroom. If you're struggling with insomnia and have a messy or cluttered room, tidy up all that physical noise.
16. Eat Light Evening Meals
Eating a spicy or heavy meal (hello, late night pizza craving!) may be a recipe for insomnia. Finish dinner several hours before bedtime and avoid foods that cause indigestion. If you get hungry at night, snack on foods that, in your experience, won't disturb your sleep.
17. Don't Watch the Clock.
Staring at a clock in your bedroom while you're trying to fall asleep or when you wake up in the middle of the night can actually increase your stress, making it harder to drift off. Turn your clock's face away from you if this is a habit.
18. Don't Just Lie There
If you wake during the middle of the night and are unable to go back to sleep within 20 minutes or so, go ahead and get up. Put on a robe and do some light activities in a comfortable spot, like reading or listening to relaxing music. If you don't get sleepy again, call it morning and stop fighting it!
19. Redecorate Your Bedroom
Cool-toned colors, such as grays and blues, can improve the quality of your sleep, while warmer shades like red and yellow tend to increase your heart rate, blood pressure, and body temperature. If you're not getting enough sleep, consider a new coat of paint!
20. Infuse Your Bedroom With Soothing Scents
Fragrances like lavender, jasmine, and vanilla can help you relax while also improving sleep quality. There are plenty of air fresheners and sprays out there, and if you're sensitive to allergies, try an essential oil diffuser.
And while there's no magic wand to address any area of life, sometimes simply tuning into the seasons can help.
Look to the Fall. Mother Nature is readying itself for the sleep of Winter. That makes it a perfect season for you to make more sleep a priority in your life. So give some, or even all, of these tips a try so that you can get better sleep and improve the health of your mind, body, and spirit.
Debra Smouse is a life coach and author who discovered that when she befriended her inner critic, she finally fell in love with life. Get her free e-book and a bi-weekly love note and visit her on Facebook for more.This article was originally published at DebraSmouse.Com. Reprinted with permission from the author.
It's Not Just in Your Head - These Are the Physical Symptoms of Anxiety
You're probably familiar with the symptoms of anxiety: feeling worried, racing thoughts, and being irritable. But while being anxious may seem like it's all in your head, it can manifest itself into physical symptoms that derail your everyday life.
Mental disorders can have a major impact on your physical health. Whether you suffer from generalized anxiety disorder, panic disorder, social anxiety, or some variation of anxiety not specified in the DSM-5, which is used by healthcare professionals to diagnose mental disorders, you may experience any one of these symptoms. We spoke to mental health professionals who outlined the biggest physical symptoms associated with anxiety.
If you think you may have anxiety, please visit a mental health professional, such as a licensed psychiatrist or psychologist who can diagnose you and help create an effective treatment plan.
For more resources on anxiety, please visit the Anxiety and Depression Association of America.
This Trainer Explains 6 Tips to Optimize Intermittent Fasting For Fat Loss
Intermittent fasting, a pattern of eating where you consume your meals within a certain time frame (an eight-hour window, for example) has helped people lose weight and shed fat. Intermittent fasting is supposed to help suppress junk food cravings, boost human growth hormone, and regulate insulin levels.
But not everyone can stay on track with intermittent fasting or have found it's helped them achieve their goals. Personal trainer Max Weber, NASM, ACE, shared six important tips to optimize your intermittent fasting and boost weight loss. His tips are:
- Drink black coffee when you wake up.
- Strength train.
- Drink lots of water.
- Eat within an eight-hour window (such as noon to 8 p.m.).
- Eat two larger meals and one to two snacks.
- Fast until you go to sleep (starting at about 8 p.m., and then you'll fast through the night).
Although Max said you can eat anything you want during your feeding window as long as it adheres to your daily calorie allotment, he recommends sticking to the 80/20 rule where you eat whole, nutrient-dense foods 80 percent of the time and indulge in treats 20 percent of the time. "It's also important to keep in mind that intermittent fasting is not magic!" he wrote in his caption. "It works by controlling calories and is best used when fat loss is your goal and for people who don't generally love breakfast."
If you're curious to give intermittent fasting a try, keep these six tips in mind. It may help you achieve your fat-loss goals once and for all!
If You Want to Strengthen Your Core, This Is the 1 Intense Ab Exercise You Need
I had a few minutes while dinner was cooking, so I thought I'd do a little self-care and throw on a quick exercise video. To strengthen my handstand practice, I wanted to work on some core exercises, and I came upon this little gem. It satisfies my love of double leg lifts and reverse crunches, and combining them into this intense hip raise variation is automatically my new favorite.
Hip Raise With Leg Extension
- Lie on your back. Rest your hands by your sides, palms facing down, or place your hands underneath your butt for a little leverage.
- Extend both legs out so they are a few inches above the ground. Draw your lower abs in, pressing your lower back into the floor.
- In one fluid motion, bend the knees into the chest, press the hips up as high as you can, lower your hips to the floor, and extend the legs straight out.
- This completes one rep.
In the video I was following along to, we did this for 45 seconds, then rested for 15 seconds before moving on to the next exercise. Or you can do three sets of 12 to 15 reps. Enjoy your sore abs!
17 Gifts For the Person in Your Life Who Loves to Stay Hydrated
You know drinking water is good for your overall health: it helps you stay hydrated, keeps you feeling satisfied, can give you glowing skin, and can even help you lose weight. We all have that one friend who drinks basically the entire pitcher of water at dinner and isn't seen without his or her trusty stainless steel water bottle.
Luckily, with so many cool new products on the market, it's easy to stay hydrated and drink plenty of water all day long. Snag one of these gifts for your friends who get their eight glasses of water in a day and then some.
This Is the Upper-Body Strengthening Exercise Every Beginner Should Be Doing
When done properly, strength training is one of the best ways to build lean muscle. If you're new to lifting weights, things can seem a little complicated, and that's why we're here. For some, starting out with dumbbells is easy, but others will find that they aren't really sure what to do. If you're the latter, we recommend starting out with your bodyweight to perfect your form, advancing to machines, then incorporating dumbbells into your routine.
If you've already got bodyweight movements down, a great machine to begin learning basic movements on is the Smith Machine. It's similar to a traditional squat rack, except the bar doesn't come off the machine. You can do a variety of exercises with it, like the upright row. It really works your trapezius muscles (the muscles in the upper middle part of your back) and is a complementary exercise to back and shoulders workouts.
If you're ready to strengthen your upper body and master another move at the gym, continue reading to learn how to do a Smith Machine upright row.
How to Do a Smith Machine Upright Row
- Adjust the bar of the Smith Machine so that it's at the middle of your thighs.
- Start with a loaded bar; five-pound plates on each side is a great starting point. Beginners should start with just the bar and gradually add weight as they become familiar with the movement.
- Position your hands slightly wider than shoulder-width apart on the bar, and lightly grip the bar with an overhand grip.
- Unlock the bar by lifting it up off the rack. Next, lower the bar so that your arms are fully extended.
- With a slight bend in your knees, brace your core. Leading with your elbows, pull the bar straight up to your chest. With control, lower it back down to the starting position. That's one rep.
- Complete three sets of 10 reps.
I Have Anxiety, and I Do These 5 Things Every Day to Manage It
"Anxiety" is a word thrown around perhaps a little too cavalierly these days, but it's a mental health condition that impacts 40 million adults just in the US. Although it manifests itself differently in each person, the biggest symptoms of anxiety include excessive worrying, accelerated heart rate, and an inability to concentrate.
I was diagnosed with depression and anxiety when I was 14, and I was later diagnosed with bipolar II as an adult (of which anxiety is a symptom), but I've experienced anxiety for as long as I can remember. I never learned how to do a cartwheel for fear of breaking my neck, and I always envisioned our car crashing into a lamppost every time it rained. (I was a superfun kid to be around, if you can't tell).
Although my anxiety has been seemingly getting worse as I've gotten older, I have also been more proactive about how to tackle it. Rather than let it consume my life, I take these steps to calm my nerves and prevent myself from going on a downward spiral.
Please note this shouldn't be a substitute for medical advice; if you are suffering from anxiety, tell your doctor and visit a mental health specialist, such as a psychiatrist or psychologist, who can help you find an effective treatment plan.
For more resources on anxiety, please visit the Anxiety and Depression Association of America.
These CBD Treats Are Just What Your Body Is Craving This Halloween
This Halloween fend off those cravings for sugary, calorie-laden candies, and treat yourself to these delicious, CBD-infused sweets. From organic peanut butter cups to gourmet chocolate bars, there's something here for every taste - and unlike traditional Halloween candy, these buys can do so much more than satisfy your sweet tooth.
Cannabidiol (CBD) is derived from cannabis or hemp, and while it's nonpsychoactive (meaning, it won't get you high), it may help ease anxiety and relieve muscle and joint pain, among other benefits. In other words, these candies are a treat in more ways than one. Halloween isn't just for kids.
There's a Waiting List For Meghan's Chic Sandals, and It's Easy to See Why
While we were poring over Meghan Markle's latest look, it was easy to let her Reformation dress take the spotlight. But a scroll down revealed something just as exciting: another pair of perfect flats. Though Meghan's shoe rotation has been heavy on the heels in the past, now that she's expecting her first child with Prince Harry, she's clearly putting comfort first on the royal tour.
We first saw Meghan wearing these Sarah Flint toe-post sandals back in July, and they were the perfect choice for her Australia trip, joining a long line of chic-but-comfy shoe choices that also include Rothy's flats, Castañer espadrilles, and Veja sneakers. Meghan's ankle-tie style is called "Grear" and is available in three colors. The "Saddle" color that the duchess chose is sold out, but you can join the wait list to get a pair for yourself ready for next Summer! Keep reading for a closer look and to shop this and similar styles for yourself.
Meghan Markle Gave a Sweet Nod to Her Royal In-Laws With Her Jewelry in Fiji
Meghan Markle is saying hello to Fiji in sophisticated and sublime style. The Duchess of Sussex continued her 16-day tour of the South Pacific with husband Prince Harry on Oct. 23, and the duo made a fashionable statement as they walked through the rain, hand in hand.
While Meghan defied style rules the day before, she kept things traditional on Tuesday, opting for a white long-sleeved Zimmerman dress and a matching Stephen Jones hat, which she paired with a couple of royally special gifts. Her elegant earrings are actually a gift from Queen Elizabeth herself, and her bracelet comes from Prince Charles. Aw! Such a sweet nod to Harry's family. Check out more snaps of Meghan's full outfit below.
25 Cool Sneakers That Beat Every Other Gift on Our Wishlists
The fashion world is just as sneaker-obsessed as you are, which means giving a pair of cool kicks for the holidays is kind of a no-brainer. From the glitter-adorned to minimalist, go-with-everything bodies, the selection of sneakers may just be the easiest place to snag a perfect present for even your most discerning friends and family. And, if she's not a total sneaker head yet, she'll likely be a convert after being presented with any of the following styles. Make the holidays easier on yourself and gift someone with something you know won't be returned with our editors' picks right here.
Your Favorite Blogger Just Dropped the Dreamiest Shoe Line - Now at Nordstrom
Mixing bold colors and pretty prints is one of Blair Eadie's many styling talents. That's why we were beyond excited when the Atlantic-Pacific founder announced her collaboration with Nordstrom, so we can experience some of her covetable style for ourselves.
Now the line is finally here! From its cozy outwear to pretty skirts, we love it all, but were seriously impressed by the unique shoe selection. Filled with sleek heels and glitter flats, the fashion blogger brought her own twist to the line with colorful tweed details and pearl embellishments. We curated all the options ahead so you can hurry and shop before your size sells out. Take a look.
Exactly What and Where You Can Buy All of Meghan Markle's Royal Tour Looks
If every time Meghan Markle steps out on tour (and everywhere else, for that matter), you're thinking, "I want everything she's wearing," you're not alone. That's the "Meghan Markle effect" at work, and it seems none of us are immune to her fashion influence. Between key new pieces - that Gucci bag, for starters - and classic staples like Meghan's perfect trench coat, she's mastered a cool-meets-understated elegance that's royal and accessible all at once. So, yeah, can you fault us if we want all the same pieces?
Read on to see and shop essentials from the duchess's Australian tour.
9 Holiday-Ready Skirts Designed by One of the Coolest Fashion Bloggers on the Internet
If you need inspiration for how to rock bold colors, just look at Blair Eadie's Instagram feed. The founder of Atlantic-Pacific is known for her East Coast meets West Coast style, which is a cool look for anyone to try for themselves. That's why we were thrilled when the influencer announced she'd be releasing a line with Nordstrom.
The pieces in the collection are under $250 and come in an inclusive size range. We love all the playful designs, but we're especially impressed by the many midi skirts being offered. Shop through them all and treat yourself to something new. They work great from now through the holidays, so they're a smart buy. See for yourself.
The Wait Is Over! Shop 37 On-Trend Heels Every Fashion Girl Needs For the Holidays
We had to take a seat after viewing the new heels out for the holidays this year. Velvet, gems, and metallics are big trends we're seeing in footwear, sometimes even all together. Whether you want to splurge on an investment shoe or snag a deal on a fun pair, we have options for everyone. Check out our favorite picks for the season, and treat yourself to one or two or three options. It is the holidays, after all.
12 Easy Ways You Can Elevate Your Work Wardrobe For Less Than $60
If you're struggling to get dressed in the morning because your work wardrobe needs a quick refresh, we have a solution for you. You don't need to break the bank to revamp your closet either. The POPSUGAR at Kohl's collection is filled with more cute basics and statement pieces than we can count. The best part: they come in a wide array of sizes and everything is under $60. Whether you're looking for versatile dresses or sleek pants, all our tops picks are stylish enough to take you from the desk to dinner in a breeze. Take a look.
I Found a Denim Jumpsuit So Versatile and Flattering, I Could Wear It Every Single Day
I love a good jumpsuit, but I have always considered it a piece you need to be brave to wear. The all-in-one outfit is typically a head-turning look that can be hard to pull off. My mind was totally changed the moment I slipped into this POPSUGAR at Kohl's Collection Denim Jumpsuit ($51, originally $68). As an editor, I was excited to try my company's new clothing line, but I had no idea I would be downright obsessed.
The denim design is the definition of versatile; you can easily dress it up or down.
For starters, this jumpsuit is ridiculously flattering and comfortable. The denim design is the definition of versatile; you can easily dress it up or down. I layer mine with a long-sleeved shirt from the collection to stay cozy for Fall.
The cut of this jumpsuit is ideal for a variety of body types. The drawstring waist and wide-leg, cropped legs provide you with a comfy yet stylish fit. I especially appreciate that this piece has deep pockets that can easily hold your necessities.
I'm telling you, give this jumpsuit a try. Every time I wear mine, I get all sorts of compliments. You can style it for every season, so it's an investment you can feel good about. Score yours before it sells out!
Meghan Markle's Tour Wardrobe Switch-Ups Have All Been Beyond Smart
We've long awaited Meghan Markle and Prince Harry's 16-day tour to Australia, Fiji, the Kingdom of Tonga, and New Zealand, and the royal couple kicked things off with a special announcement: they're expecting their first child! That means Meghan's going to be debuting a list of designers she trusts to create custom outfits for her maternity wardrobe, and we've got a feeling Givenchy's Clare Waight Keller will be one of them.
But for her first few looks, Meghan included Australian brand Dion Lee and a blazer from her good friend Serena Williams's collection in the mix. She even created a superbuzzy moment on day one by wearing Princess Diana's butterfly earrings and bracelet, treasures that are obviously important to both her and Prince Harry. Scroll to see how Meghan's already glowing on her trip, and keep your eyes peeled for her next appearance Down Under.
- Additional reporting by Nikita Ramsinghani
The One Accessory That Takes Any Look to the Next Level
How do we love statement earrings? Let us count the ways. They're so gorgeous. They liven up any look, and draw attention to your gorgeous face. They're also surprisingly easy to wear, and are one of the few pieces of jewelry that look as appropriate with a party dress as they do with jeans and a t-shirt. This holiday season, let these pretty earrings make your outfit all the more elevated.
32 Ways to Make Jeans and a Sweater Look Cooler Than the Last Time You Tried It
The best thing about wearing jeans and a sweater? You already own those items, so there's zero spending involved. But how do you take this classic combination, which almost feels expected come Fall, and make it look extraordinary? We gathered a whole bunch of brilliant styling hacks - little add-ons you can try or colors you can pair - to elevate your outfit entirely. In fact, you might walk into the room and attract everyone's eyes. It'll be as if you're wearing a sexy, leggy little black dress, but really, all the attention will stem from the fact that you've just taken your true blues to new heights. Scroll to brush up on all the moves you forgot you can make with these two staple pieces.
Oh My Gold! Nordstrom Released New Glitter Loafers You NEED For the Holidays
All that glitters basically hypnotizes us - we can't get enough of a good shimmer. That's why we lost it when we discovered these Sam Edelman Lior Loafers ($84, originally $120) at Nordstrom. The dazzling finish and gold hardware make these shoes a staple for the holidays ahead.
We love that these loafers are the comfortable alternative to heels. They're certainly fancy enough to wear with a dress, but you could wear them casually with jeans too. The cherry on top is that this well-made design is 30 percent off right now, so you're scoring a deal.
Let's be real, your Instagram feed will be a sparkly wonderland once you get your hands on these shoes. Get these loafers quick - they won't be in stock for long.
23 Pajama Sets We're Going to Live In This Holiday Season
As tempting as it is to sleep in your oldest, comfiest sweatpants, investing in a pajama set is kind of a game changer. Like soft, high-quality sheets, there's just something about sleeping in a set that makes you feel more put together, and I believe it even improves the quality of your sleep. But don't just take my word for it. Keep reading to shop the cutest, coziest pajama sets on the internet.
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