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Going Healthy, Health, Lifestyle, Tips

5 Easy Practices To Lead A Healthier Lifestyle

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When you focus on becoming healthier you can improve just about every aspect of your life. You’ll have more energy, improve your mood, and perhaps even excel in your career. To make some lifestyle adjustments today, consider these five easy practices.

1 . Think about your mental health

To lead a healthier lifestyle it’s important to put your mental health. first The key is to find strategies to deal with stress and to talk about problems and emotions. For many people, exercise is a useful stress coping strategy. In particular, yoga is an amazing practice to reduce stress levels. Other useful practices to reduce stress include:

  • Aromatherapy and massages.
  • Taking plant supplements including valerian root or ashwagandha.
  • Meditating, (there are plenty of meditation apps for beginners).
  • Get inspired by reading self-care books or listening to personal development podcasts.

2. Improve your sleep

If you don’t get enough sleep you’ll feel irritable, low-energy, and stressed out. Struggling to sleep can start to affect your physical and mental health. To get a better night’s sleep, there are plenty of things you can do:

  • Turn off your electronics one hour before you go to sleep.
  • Practice a relaxing activity before bedtime, whether that’s meditation or aromatherapy.
  • Check out the asleep audio app, a few options include Calm, Slumber, or Pzizz.
  • Ensure that you choose the right mattress and consider using blackout blinds in your bedroom.

You could also consider some supplements that can work alongside other ideas to help you have a restful night’s sleep. When researching the best sleep supplement for your needs, make sure you shortlist possible supplements that have natural ingredients.

3. Grow your own foods

Growing your own fruits and vegetables is a great way to eat well and live a greener lifestyle. To help you get some inspiration, try these podcasts:

  • The Joe Gardener Show: Here you’ll get plenty of organic gardening tips from expert gardeners. Learn how to create a wildlife-friendly garden and how to grow the best veg!
  • Row by Row Garden Show: This is the perfect podcast for anyone who wants to grow their own food. Here you’ll learn how to improve your harvest, and which varieties you should plant. These podcasts are both great tools to help you live a healthier lifestyle.

4. Book regular health visits

To prioritize your health, remember to schedule important health checks. You might need a physical exam or blood pressure check? Perhaps it’s been some time since you’ve had your eyes tested or a hearing exam? It’s best to schedule a hearing check every two years. If you’ve started to experience hearing loss symptoms, you’ll need to book an appointment as soon as you can. Your audiologist will be able to perform a hearing exam and recommend a hearing aid if necessary. An audiologist can offer hearing aid troubleshooting advice, or recommend further support.

5. Perfect your fitness regime

Perfecting your fitness regime is the key to improving your health. The key is to set realistic goals that fit around your lifestyle. If you struggle to make time for the gym, try fitness apps that you can use at home. A few great options include 7 Minute Workouts, Nike Training Club, and Daily Yoga. With achievable fitness goals, you’ll start to make progress. When you set goals, focus on how often you will exercise, and for how long.

Leading a healthier lifestyle doesn’t need to be complicated, the key is to make gradual adjustments over time.

Going Healthy, Health, Life, Lifestyle

Can Diet Really Keep Your Senses Healthy? Research Says “Yes”

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We tend to think of our senses as things that are independent of the health of the rest of our bodies. It is hard for us to imagine, for instance, that our sense of touch or taste would be much affected by our overall state of wellbeing. You don’t hear of people suddenly going numb all over because of a bad diet. 

But, the reality is actually quite different. It turns out that what we eat really does affect the senses – and often in a big way. 

Eyesight

Take eyesight, for instance. We all know that as people get older, they can begin to lose their sense of sight. Many of us, however, just assume that that’s the way things go as people get older and there’s not much that we can do about it. But it turns out that eyesight is something that you can protect with diet.

There are two main ways that what you eat protects your eyes. First, it turns out that some of the color pigments in foods that we eat can make their way into the eyes, getting there via the bloodstream. These act as a kind of defensive barrier that helps to soak up some of the damage of incoming light rays. 

The second way food helps is by protecting the tiny blood vessels at the back of the eye in the retina. When blood sugar levels are high from a poor diet, it can damage these tiny structures. And that can cause degradation over time which makes it harder to see. But when you eat a healthy diet, you keep blood sugars low, helping to protect your blood vessels.

Of course, there are also treatments to help eyesight such as Lasik, which, as you more than likely know, it is essential to look at tips for before and after lasik to ensure it is handled correctly, but that doesn’t mean you should neglect your diet once it is done. Your diet can still have a profound effect so that your eyes can keep being healthy.

Hearing

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Diet is also a great way to protect against hearing loss over time. Again, as adults age, they tend to develop hearing problems in both left and right ears. And, eventually, that can make it difficult to listen to people in conversations or hear the radio. 

It turns out, however, that eating a healthy diet can reduce the risk of hearing loss. According to some research, the risk reduction might be as low as 30 percent, which is highly significant. 

Which diets work against hearing loss? Currently, practitioners recommend three different types, all of which are low in processed food. 


The first is the AHEI 2010. It’s not a particularly memorable name for a diet, but its basic principles are easy to understand. It recommends basing your diet around fruits, vegetables and whole grains, while limiting salt and sugar. 

The second diet is the more famous DASH diet – a popular medical diet designed for people wanting to prevent diabetes. It includes lean meats, nuts, fruits and vegetables, and limits salt, fat and sugar. 


Lastly, you might want to consider the Mediterranean diet – probably the most delicious of the lot. This tries to recreate the old-fashioned diet of people living in places like Greece and Italy. It includes beans, herbs, vegetables, and a small amount of olive oil. 
All these diets improve the overall health of your body, which improves the health of your ears at the same time.

Going Healthy, Health, Life, Tips

Suffering From The Condition Of Weight Gain? Here Is How To Reduce It

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Your favorite pair of clothes once fit easily are now hard to wear. Sounds familiar? Many people suffer from weight gain. Sometimes the process is slow, but before you know it, you become 8 pounds heavier. You have no control over it. It is a matter of concern if you are gaining weight constantly. The reason could be – diabetes, thyroid, PCOS, and so on. It hampers the quality of life. But hang on! You can stop becoming heavier or even shed some pounds just by introducing some lifestyle changes.

But before going further, let us know in detail what the causes of weight gain are?

Thyroid disorder – According to The American Thyroid Association, over 12% of the US population will have a case of thyroid condition once in their lifetime. And 60% of those suffering from this are oblivious of this condition. Till January 2021, nearly 44280 new cases of thyroid cancer were found, and 2200 deaths occured due to thyroid cancer.Women are 5-8 times more prone to this problem than men.

Whenever a young person enters a doctor’s clinic with unexpected weight gain problems, the doctor will initially investigate any thyroid problem. The visible sign of the thyroid is the butterfly-shaped gland in the neck. It secretes the hormone that regulates metabolism. If you have an under-active thyroid, known as hypothyroidism, the metabolism will slow down, stimulating weight gain. The other issues faced with hypothyroidism are low-energy levels, dry skin, or constipation.

Dehydration – A survey results of 3003 Americans show that nearly 3/4th of them are going through chronic dehydration. In a survey, it was found out that Americans drank about eight glasses of water per day, but this is balanced by the caffeinated drinks and alcohol. Many people mistakenly take the feeling of thirst as the feeling of hunger. There are many people who see their thirst as hunger because the signals can be weak. Hence, they tend to eat more which contributes towards weight gain.

Look for the symbols of mild dehydration – confusion, lightheadedness, or tiredness. Without sufficient amounts of water, the cells in your body cannot convert the food into energy efficiently.

PCOS (Polycystic Ovary Syndrome) – The most common cause of female infertility is PCOS. In the USA, every 1 in 10 women of child-bearing age is suffering from PCOS. It disbalances the reproductive hormones estrogen and testosterone. The symptoms range from a bloated stomach to facial hair growth to cramping. Additionally, women having PCOS have excess levels of insulin because they face problems while using it. Excess insulin becomes the reason for weight gain.

Depression – Whenever you are stressed, your body experiences a surge of adrenaline rush along with the stress hormone cortisol. Cortisol helps in restoring energy and stores fat.

Moreover, numerous people experience chronic stress due to sitting all day at work and living like crazy individuals. Experts say that when your stress hormones stay elevated for an extended time, your body continues to store fat leading to weight gain. If you face trouble while sleeping, feeling anxious, or not liking the work you used to do, it is a matter of concern. You need to talk to the medical expert to get your life back on track and know why there is a sudden increase in weight.

Diabetes – To regulate the blood sugar level, both – type 1 and type 2 diabetes – require insulin management. Type 1 diabetes is also known as juvenile diabetes or insulin-dependent diabetes. In this condition, the pancreas is not able to produce enough insulin.

The insulin level in type 2 diabetes reaches a higher level, leading to extra pounds in your body. It occurs due to poor eating habits and a sedentary lifestyle.

Insulin is a hormone that creates pathways for glucose to go into the blood cells for energy conservation. But if you consume more calories than required, your cells will take the needed amount of level and leave the remaining ones. This remaining glucose will be stored as fat.

If you don’t want to suffer from any illnesses mentioned above or disorders, don’t go anywhere. We are right here to unravel some fascinating tips to lose weight.

Intermittent fasting – Intermittent fasting is becoming popular nowadays. It is the method of consuming food within a short period of time during the day, as per the sources, up to 24 weeks.

Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day. How can you do that?

  • The first method is a 5:2 diet where you fast two days out of 7 days a week. Experts recommend eating 500-600 calories on fasting days.
  • The second method is the 16/8 method, where you eat only within the 8-hour window and fast for 16 hours. A study based on this method concluded that putting limitations on eating hours results in consuming fewer calories by the participants, thereby losing extra kilos.

Protein for breakfast – Proteins help in regulating the hormones of appetite. In order to shed extra pounds, aim for 25-30% of calories as protein. Examples of high-protein are –eggs, sardines, oats, chia seed pudding, and many more.

Reduce sugar intake and refined carbohydrates – Refined carbohydrates come under heavily processed foods without any fiber or nutrients. Rice, pasta, and bread are some examples of it. These food items are easy to digest and quickly convert into glucose. Excess glucose enters into the blood, provoking insulin, leading to fat storage in the adipose tissue. Hence, avoid sugary foods and refined carbohydrates. Instead, you can include – fruits and nuts, whole-grain rice or bread, herb teas, smoothies with water, etc.

Eating a good amount of fiber – Including fiber-rich food items in your diet helps make you slim. It includes vegetables and fruits, peas, pulses seeds, barley, to name a few.

To sum it all up

Your lifestyle has a significant impact on determining your body weight. To maintain a balanced lifestyle for a healthy weight. After all, nothing tastes as good as being thin feels.