Top 6 Healthy Tips of the Day to Get You in a Better Shape

1 THE KEY TO REDUCING CRAVINGS:
Having a Hearty Breakfast

Let me tell you something that is very well-known:

Breakfast is the most important meal of the day.

But have you ever wondered why?
It also helps you reduce anxiety and improves your intellectual and physical performance.
Amazing, huh?

So after having seen all those benefits, you might be thinking:

Why don’t people pay attention to breakfast?

In fact, people often skip it altogether or replace it with non-healthy options.

The result… an epic fail!
Healthy Breakfast

So my suggestion is that you take some time to prepare a healthy breakfast, but most importantly, take some time to enjoy it.

Not enough time?

No problem.

Check out these quick breakfast recipes for busy mornings.

And in case you’re not fully convinced, let me tell you something else…
So next time you find yourself short of time and thinking about skipping such an important meal, remember this:

Anyone can find, at least, half an hour to have a hearty and delicious breakfast. Your body will thank you!

7 THE LITTLE-KNOWN TIP
to Increase Your Energy Every Morning

Would you like me to reveal a secret weapon that will turbocharge your energy?

Let me introduce you to… warm lemon water.

Yep, you heard it right.
Easy Fitness Tips - Drink Warm Lemon Water
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Lemons contain pectin, which helps you fight cravings. They are also alkaline, which contributes to losing weight.

Other amazing benefits include:
BENEFITS OF WARM LEMON WATER

Hydration of the lymphatic system
Brighter skin
Mood improvement

Look:

I get it… You may find it hard to ingest warm water in the mornings, even with the lemon in it.

So take your time and find the level of sourness that suits you best, or trick yourself into thinking it’s tea. That usually works better!

Now just to be 100% clear:

Lemon water is not tea – so no sugar!
That means you’re fueling your body with a great dose of Vitamin C, plus other great stuff like Vitamin B, potassium, thiamin, calcium, magnesium, and phosphorus.

What an energizing way to start the day!

8 STAY ACTIVE TO BOOST YOUR METABOLISM
and Keep Your Weight in Check

If you are serious about losing weight, then you are going to need to step up your game.

Staying active is the cornerstone of a healthy lifestyle.

You may not realize it yet but one of the most recurring problems when it comes to weight loss is something most people ignore…
Studies show that prolonged sitting actively promotes numerous diseases including obesity.

This problem I bet is close to many of you.
In fact, with more and more people working at desk jobs, the problem of too much sitting is not going anywhere, unfortunately.

That in turn, dramatically increases people’s health risks in the long run.

But here’s the kicker:

Not everything is bad news.

There are ways to minimize those risks. For example, here are some ideas you can try either at work or at home:
There you have some healthy tips of the day to activate your metabolism.

Try to add them to your lifestyle until they become part of your routine.

9 TORCH MORE FAT
by Including more Fish in your Diet

Here’s the deal with fish:

Fish is full of omega3 (fatty acid) which helps you burn more fat.

That improves your cardiovascular health by reducing your cholesterol level and it also makes your metabolism work faster.
SSBM Flexible Dieting - Fish

But fish also has other properties that make it stand out as one of the most recommended choices for weight-loss diets.

Take a look:
BENEFITS OF FISH

Fish is the meat with the lowest levels of fat
It’s the meat with the lowest number of calories (preferably white fish)
It’s abundant in zinc, phosphorus, Vitamin B12 and Vitamin A, which helps improve intellectual performance

How do I include fish in my diet?

I always cook up salmon or tuna on the grill or the stove.

If you’re short of ideas, there are plenty of delicious and healthy fish recipes that are very easy to prepare and that will make you feel great!

10 LOSE WEIGHT & DELAY THE EFFECTS OF AGING
by Exercising your Body

Ok, here it comes…

Exercising.

At some point, you knew I was going to talk about it.

But the truth is that if you want to lose weight, you have to add some physical activity to your daily routine.

There’s no way around it.
You can walk for 45 minutes, follow an effective workout plan, go swimming… the choice is yours.

The key here is to work out to activate and boost your metabolism.

Getting up in the morning for a walk or a short workout session is a great way to start your day.

Don’t like going to the gym?

No problem… you still have many options to choose from:
What about delaying the effects of aging?

Recent studies have proven that regular exercise can help you walk away from father time, or at least, delay its effects.

Take a look at the following table from Harvard’s Medical School.

11 GET RID OF THE NO. 1 WEIGHT LOSS ENEMY
Once and for All

The last of my healthy tips of the day is perhaps the most important one.

Why?

Because you will not reach your goals if you miss this one.
Believe it or not, your mind is your main enemy in this process.

So, whatever you do…

Stay motivated!

As cliché as it may sound, staying motivated is one of the keys to sticking to your new lifestyle and your weight-loss routine.
Outdoor workouts - Tennis

Ok, but how can I do it? You may ask.
THINGS YOU CAN DO TO STAY MOTIVATED
Create a playlist with your favorite songs, those that give you a huge energy rush
Add group classes to your workout schedule
Exercise with a partner that encourages you to stay on track
Challenge yourself every day with new workout routines
Pamper yourself with new activewear

Switching things up will help you stay motivated and keep the journey interesting.

But check this out:

There is one more thing you can do that will take you closer to where you want to be…

Celebrate your victories even if they’re small.
Stretching while Celebrating Your Victories

The only challenge lies in being patient and keeping your determination.

As I said, long-term results require a long-term commitment.

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Top 5 Healthy Tips of the Day to Get You in a Better Shape

Losing weight can be a difficult task for some people.

But the long-term goal is not to lose weight, it’s to keep it in check.

Let me clear that up for you:

Wouldn’t it be amazing if you could feel comfortable with yourself without getting obsessed with the scale? In today’s article, I’m going to show you step by step, my favorite healthy tips of the day that will help you lose as much or as little weight as you want.

The deal?

They will make your weight-loss journey a fast and lasting process.

The best part?

All of them are 100% actionable and achievable… Let’s do this!

1 GET YOUR DREAM BODY
by Counting Nutrients, Not Calories

Here’s where the art of macro-counting or a “macros diet plan” comes to play.

But you’re probably wondering:

“Why should I count macros?”

Because I truly believe that you should nurture your body in the best possible way.

It’s clear that your body needs the right number of macronutrients to function at its best level.

There’s no need to cut calories or become obsessed with the number on the scale.

Want to know the best part?
But remember that this is a commitment to your health and well-being, so you have to eat to nurture your body and not to satisfy your cravings.

When talking about macro-counting, I always like to highlight the importance of the number of meals you should eat on a daily basis.

Your meal plan should include at least 5 meals a day – 3 main meals (breakfast, lunch, and dinner) and 2 small meals or snacks (morning snack and afternoon snack).
The main reason for eating several times a day is to activate your body and increase your metabolism.

That way, you can burn fat and feel satisfied for longer.

Also, eating several meals a day will help you spread your macronutrients intake in a more efficient way.

That means you have to be more conscious and balanced when it comes to portion sizes. Those stats and some others are the ones that should be considered when calculating a proper set of macronutrients.

That being said, you don’t have to be too strict with your calorie and macronutrient intake.

Keep in mind that…

Becoming an excessive calorie-counter can lead to eating disorders. The key is to have flexibility over deprivation. So, what’s the bottom line?

Eat food you like as long as you maintain variety (vitamins, minerals, proteins) in your diet.

Try to include whole foods such as fruits, vegetables, grains, and lean meat.

2 DRINK GREEN TEA

to Encourage Weight Loss

Recent evidence and studies suggest that drinking green tea helps you burn more fat. Likewise, it is suggested that green tea might have more benefits beyond the caffeine it contains.

But look:

If you’re not used to drinking green tea or any type of herbal teas, start small.

Get used to it, see how you like it.
Because green tea also has laxative properties, it has benefits on your digestion.

That is, of course, a good thing, but also something you have to be careful with.

That’s why I recommend that you take it slow.

Add it to your diet and see what quantities feel right for you.

Too much of that laxative effect and you’ll trick the scale.

3 IMPROVE YOUR DIGESTION

with a Fiber-Rich Diet

Another quick nutrition tip to help you lose weight is to eat more fiber.

You might be thinking:

Fiber, for real?

Well, foods with high levels of fiber provide a lot of essential properties to the body, such as better hydration and better digestion.
Not to mention that they are great to burn off excess fat.
Healthy Snacks

Did you know?

One of the most well-known and admired properties of fiber-rich foods is that they help you feel fuller longer.

That in turn, helps control the appetite and contributes to losing weight.

Also, we can’t underestimate their excellent digestive properties.

Believe it or not, many of the 21st century’s most common ailments are related to the digestive system.

Stress and chaotic eating habits lead to gastrointestinal disorders that affect a vast majority of people.

Look:
Remember that eating doesn’t have to be stressful.

The key is to have a balanced diet where you neither starve yourself nor overeat.

Ok, but… where do I get the fiber from?
Those are just a few items that you can add to your daily diet, but you can also check out this handy article for a more comprehensive list of fiber-rich foods.

4 DETOX YOUR BODY
by Drinking Plenty of Water

The average daily water intake should be 3-4 liters per day.

Drinking that amount of water will boost your metabolism, improve your digestion, and will contribute to the absorption of essential nutrients like vitamin C.
Keep in mind, though that the amount of water you should drink also depends on your age, sex, weight, and level of daily activity.

You may not realize it yet but maintaining healthy levels of hydration has many little-known benefits.

Take a look:
Just think of it this way:

The moment you are thirsty, you are already at the point of partial dehydration.

That being said, not everyone remembers to take small sips of water every half hour.

So here’s the deal:

Try to drink a glass of water every hour. When you’re exercising, drink water as often as you feel the need. Take small sips to maintain hydration levels.

That will keep your energy level up, help you perform better, and will prevent harsh muscle soreness and cramps after the workout.

5 BOOST MUSCLE MASS DEVELOPMENT
by Eating Lean Protein

Protein is difficult to digest, so when you eat it, your body increases the calorie burning. For that reason, it is recommended that you eat protein in every meal, including a.m. and p.m. snacks.

In the same way, protein contributes to the growth of muscle mass.

The equation is simple:
Easy right?

Keep in mind, though, that everything in the weight loss process is about having a good balance.

A protein-rich diet will have to be coupled with a well-structured and efficient workout program.

That way, your weight loss results will skyrocket.
Working out!

Some of the foods that you can eat to get your daily dose of protein are eggs, lean meats, fish, oats, cottage cheese, lentils, and chicken.

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Piriformis Syndrome

Piriformis syndrome is an uncommon neuromuscular disorder that is caused when the piriformis muscle compresses the sciatic nerve. The piriformis muscle is a flat, band-like muscle located in the buttocks near the top of the hip joint. This muscle is important in lower body movement because it stabilizes the hip joint and lifts and rotates the thigh away from the body. This enables us to walk, shift our weight from one foot to another, and maintain balance. It is also used in sports that involve lifting and rotating the thighs -- in short, in almost every motion of the hips and legs.

The sciatic nerve is a thick and long nerve in the body. It passes alongside or goes through the piriformis muscle, goes down the back of the leg, and eventually branches off into smaller nerves that end in the feet. Nerve compression can be caused by spasm of the piriformis muscle.

Piriformis Syndrome Signs and Symptoms

Piriformis syndrome usually starts with pain, tingling, or numbness in the buttocks. Pain can be severe and extend down the length of the sciatic nerve (called sciatica). The pain is due to the piriformis muscle compressing the sciatic nerve, such as while sitting on a car seat or running. Pain may also be triggered while climbing stairs, applying firm pressure directly over the piriformis muscle, or sitting for long periods of time. Most cases of sciatica, however, are not due to piriformis syndrome.

Piriformis Syndrome Diagnosis

There is no definitive test for piriformis syndrome. In many cases, there is a history of trauma to the area, repetitive, vigorous activity such as long-distance running, or prolonged sitting. Diagnosis of piriformis syndrome is made by the patient’s report of symptoms and by physical exam using a variety of movements to elicit pain to the piriformis muscle. In some cases, a contracted or tender piriformis muscle can be found on physical exam.

Because symptoms can be similar in other conditions, radiologic tests such as MRIs may be required to rule out other causes of sciatic nerve compression, such as a herniated disc.

Piriformis Syndrome Treatment

If pain is caused by sitting or certain activities, try to avoid positions that trigger pain. Rest, ice, and heat may help relieve symptoms. A doctor or physical therapist can suggest a program of exercises and stretches to help reduce sciatic nerve compression. Osteopathic manipulative treatment has been used to help relieve pain and increase range of motion. Some health care providers may recommend anti-inflammatory medications, muscle relaxants, or injections with a corticosteroid or anesthetic. Other therapies such as iontophoresis, which uses a mild electric current, and injection with botulinum toxin (botox) have been tried by some doctors. Using the paralytic properties of the botulinum toxin, botox injections is thought by some to relieve muscle tightness and sciatic nerve compression to minimize pain.

Surgery may be recommended as a last resort.

Prevention of Piriformis Syndrome

Since piriformis syndrome is usually caused by sports or movement that repeatedly stresses the piriformis muscle, such as running or lunging, prevention is often related to good form. Avoid running or exercising on hills or uneven surfaces. Warm up properly before activity and increase intensity gradually. Use good posture while running, walking, or exercising. If pain occurs, stop the activity and rest until pain subsides. See a health care provider as needed.

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Optimal health starts in the stomach – make it your gut instinct!

Having been in the Nutrition business for over 25 years, I hear quite often my customers say things like “I’m overwhelmed, where do I start” or “I feel awful, but I’m not sure what to focus on first”. I truly believe the gut is the foundation for all good health and with a little supplementation you can change the way it functions and improve your well-being.

Although a healthy diet is essential to good health, eating healthy foods is only the first step. In order to stay healthy, our bodies must be able to assimilate the nutrients from our food. No matter how healthy your diet may be; if the vitamins, nutrients and minerals in your meals are not being properly absorbed, your health will become progressively worse. This is why holistic doctors believe the digestive tract is the “foundation of optimal health”.

Poor digestion is more than just gas, bloating or acid reflux. Poor digestion can contribute to serious illnesses like osteoporosis, cardiovascular disease and cancer. When your digestive tract is not functioning properly, critical body systems do not receive an adequate nutrient supply. This sets the stage for the beginning of sub-clinical nutritional deficiencies, and it is only a matter of time before these nutritional deficiencies start ruining your health.

The Culprits of Poor Digestion
Improper Levels of Hydrochloric Acid (HCL) in the stomach

When there is an inadequate amount of HCL in your stomach, your body cannot fully breakdown food. This causes the food to travel through the digestive tract in an undigested condition, causing the food to rot, which produces symptoms such as gas, bloating and heartburn.

Also, low stomach acid levels send the wrong message to the lower esophageal sphincter (LES). The LES is a muscle at the bottom of your esophagus that closes during the digestive process to stop stomach acid and partially-digested food from traveling back into the throat. Low stomach acid levels signal the LES to stay relaxed, which allows both acidic juices and food to be regurgitated into the esophagus and/or the throat.

When these symptoms occur, most people will reach for an Antacid. But the problem with this is that antacids, while they do provide temporary relief, they actually reduce the amount of hydrochloric acid in the stomach (HCL). One of the most appalling aspects of antacid use is the more you take, the more you need. If you are using or abusing them on a regular basis, your ability to absorb nutrients will significantly decrease over time. This will eventually destroy your health.

Imbalance of Gut Flora
Keeping the digestive tract well seeded with friendly bacteria is not only essential for proper

digestion, but also absorption of nutrients and overall health. When levels of friendly bacteria drop, the entire digestive system suffers and eventually your overall health will suffer as well.

As we age, we can lose up to 90% of the friendly bacteria in our gut. Drinking chlorinated water, alcoholic beverages or taking prescription antibiotics also decreases probiotic population. When the ratio of good bacteria to bad is lowered, the result can be excessive gas, bloating, constipation, intestinal toxicity and poor absorption of nutrients.

The Road to a Better Belly
Sure it would be ideal if our bodies could function like we needed them to just by eating our fruits and vegetables. But in this day and age, with the odds stacked against us, we sometimes need a little help from nutritional supplements.

I have found 3 helpful supplements, which my family and I use daily, to get your digestion working up to speed.

The first one being Aloe Vera Juice Concentrate. Aloe Vera Juice is an adaptogen. In short, an adaptogen is something that super charges the body’s natural ability to adapt to external changes and fight off illness. Aloe Vera not only helps to soothe and cleanse the digestive tract, it also helps to regulate either constipation or diarrhea.

The second supplement is called Digestin. Digestin contains enzymes that help aide the entire digestive process. It can help reduce symptoms such as gas, bloating and heartburn. My wife Toni carries a bottle of these in her purse and swears they changed her life!

And last but certainly not least, a great way to balance out the bacteria in our bellies is to take a Probiotic Supplement called I-Flora. Each capsule of I-Flora contains 15 billion CFU (Colony Forming Units) of friendly bacteria. Some probiotic formulas contain as little as 1 billion CFU, so choosing the right probiotic supplement can make all the difference in the world.

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The Power of Digestive Enzymes

Last month, we discussed how critical it is to maintain a healthy gut. Not only does it promote proper digestion, but it also boosts your metabolism, strengthens your immune system and influences your mood. So how can you fuel a healthful gut? Consuming a wholesome, fiber-rich diet and taking probiotic supplements can benefit you, but have you ever considered digestive enzymes? As the National Enzyme Company describes it, digestive enzymes are truly the real rock stars when it comes to digestive health.

What are digestive enzymes?
Digestive enzymes are the leaders in the digestive process – they have first dibs on the foods we consume. They break down the carbohydrates, proteins and fats we eat so that the body has easy access to the nutrient content. Essentially, without digestive enzymes, you'll have a harder time gaining the nutritional value from the wholesome, raw fruits and vegetables you're eating. You'll also have an increased chance of experiencing issues related to digestion, such as bloating, constipation, diarrhea, stomach cramping and more.

Where do digestive enzymes come from?
The salivary glands produce amylase to begin digesting starch right in the mouth as you chew your food. Lingual lipase from the tongue is activated in the stomach for digesting fats. Pepsin is released in the stomach to begin digestion of proteins. Food can be held in the upper portion of the stomach, the fundus, for an hour before mixing with stomach acid. This gives the salivary amylase time to work, as well as time for enzymes in the food to begin the digestion. All raw foods contain active enzymes, which may help predigest our food for us, thus conserving our own digestive enzymes.

After the stomach's contents are liquefied, they are passed on to the small intestine. This is where digestive enzymes from the pancreas do the heavy lifting of breaking down the food into sugars, short peptides, fat globules, vitamins, minerals, and phytochemicals that our body can absorb.

If we overtax our digestive enzyme capacity with overeating and consuming rich, animal-protein-heavy foods, as well as eating under stress and choosing very small amounts of raw food, we place a burden on our system that can lead to gastric upset, bloating, indigestion, flatulence, and further on chronic disease. Much of the body's energy that could be used to rebuild and repair the body is instead used on just making digestive enzymes to cope with the digestive strain.

The consumption of raw plant foods is critical to allowing some rest for the digestive tract. Fresh vegetable juices are excellent for giving the digestive tract a break, as the body can get fed with only a minimal amount of digestive energy expended.

Aging and its impact on digestive enzymes
According to the National Enzyme Company, the body's ability to produce digestive enzymes reduces with age, with some research suggesting people lose nearly half of their digestive activity. If your body doesn't produce enough digestive enzymes, regardless of the amount of raw, plant-based foods you're eating, it's critical you take a supplement to make up for it. Even with the healthiest diet, someone who has trouble breaking down foods won't absorb nutrients like they need to. That's why we recommend Hallelujah Diet Digestive Enzymes. Our formula contains live enzymes to maximize the absorption of nutrients, which ensures you'll reap all of the benefits from the enzymatically-rich fruits and vegetables you're consuming. This supplement improves poor digestion, promoting a healthy gut and reducing your chance of experiencing digestive-related issues.

Remember, it's still important to consume a primarily-raw plant-based diet – this supplement isn't a replacement. We suggested taking Digestive Enzymes with raw and cooked plant-based foods.

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10 Health Benefits of Coffee Enemas (+ The Risks)

Coffee is one of the most popular beverages today, with over 500 billion cups of coffee consumed around the world every single year.

The benefits of drinking coffee, and since most people enjoy a cup or two a day anyway, and most people drink a cup of coffee a day to gain many benefits, as well as to just enjoy the taste and an increase in energy levels. However, when taking coffee orally, some of the healthy benefits are lost in the stomach acid.

Many people have turned to coffee enemas to enjoy the healthy benefits of coffee in a different way. Colon cleansing through enemas of all types have been utilized for thousands of years, but coffee was only introduced as a potential liquid in enema approximately a century ago. Below are some of the benefits of coffee enemas: Why You Should Use a Coffee Enema
1. Coffee Enemas Cleanses the Colon of Waste and Debris

For obvious reasons, coffee enemas are beneficial to the colon because it is the most easily accessible to the enema. Coffee helps to cleanse the colon of leftover waste and debris that may be left behind due to lack of fiber or structure to the stool.

It is also used for ridding the colon of candida yeast. (1) While this type of yeast naturally occurs in the body, there are negative effects when it grows out of control. It also helps to clean the mucus membrane of the colon, removing the top layer that holds many toxins.
2. Coffee Enemas Can Help Improve Mental Health

Most people do not realize the connection between gut health and mental health. This is due to the enteric nervous system (ENS) which is comprised of two thin layers of 100 million nerve cells lining the gastrointestinal tract, from the esophagus all the way to the rectum. (2)

It is not uncommon for those who are suffering from mental health illnesses to also see problems with digestive health, particularly a lack of healthy bacteria and an overgrowth of unhealthy bacteria. By utilizing coffee enemas, the cleansing power can help remove the harmful bacteria in the intestines that can contribute towards depression, anxiety, and confusion.
3. Coffee Enemas Drastically Reduce Systemic Toxicity

According to the pioneer of coffee enema therapy Max Gerson, coffee can stimulate the production of glutathione S-transferase (GST) in the liver. This is said to be a master detoxifier because it binds to toxins in the body and helps flush them out with the enema.

In a study conducted in 1982 by the National Research Council (NRC), results showed that coffee was able to directly stimulate the liver without having to pass through the digestive tract in both mice and humans. (3)

4. Coffee Enemas Can Help Those Suffering From Cancer

Anyone who has ever been diagnosed with cancer knows that the road to a cure through chemotherapy and radiation can be incredibly hard on the body. Coffee enemas can help to remove dead cancer cells and toxins from the colon to help you feel better throughout your treatment. (4)

A body that is free of toxins, both cancer treatment-related or otherwise, can help the body to focus on fighting the cancer that is disrupting its natural rhythm. Additionally, coffee is very high in antioxidants, which are key in fighting the free radicals in the body that can cause cancer, as well as a host of other diseases.
5. Coffee Enemas Keep The Liver Happy

One of the biggest benefits of coffee enemas is their ability to help the liver detoxify. When a coffee enema is utilized, coffee goes through the thin walls of the colon to other parts of the body. Bile is important in the body as it helps to remove waste from the liver, the organ that plays a huge role in cleansing the body of toxins that we consume as we eat, drink, and breathe throughout the day. Coffee enemas can help to ensure that the bile is expelled from the body instead of reused where the toxins can be reabsorbed and cause more problems. (5)
6. Coffee Enemas Can Help Get Rid of Parasites

We now live in a global economy, and much of the food that we consume on a daily basis is not grown in the same area or even country that it is consumed in. It is much easier now more than ever for parasites that are not commonly found in your area to infect your body, even if you have not gone on an exotic vacation.

Worms, flukes, and parasites can cause all sorts of problems in the body, and usually find their final dwelling place in the colon. Coffee enemas can help to remove these parasites from your body, helping your colon to work in the way it is intended. (6)

7. Coffee Enemas May Help With Pain Management

For those who experience severe pain on a daily basis, coffee enemas may provide a surprising relief from pain. Coffee enemas help to remove toxins from the blood and bile, which helps the body to focus on pain relief.

Additionally, coffee, regardless of how it is consumed, is a great anti-inflammatory agent, which can help to relieve pain throughout the body. (7)
8. Coffee Enemas Provide The Body A Great Source of Nutrients

Coffee enemas are a great way for the body to get essential nutrients, particularly if it is done during or directly after a cleanse in which the body may not have had access to all of the nutrients it normally would.

Coffee enemas provide zinc, potassium, and selenium, which are absorbed through the colon wall. Zinc helps to boost the immune system, potassium keeps nerves healthy and muscles from contracting, and selenium is a nutrient that when combined with vitamin E is a great antioxidant. (8)
9. Coffee Enemas Can Keep The Body Hydrated

Millions of people throughout the world have plenty of access to clean water, but do not keep their body properly hydrated. Those who are dehydrated suffer from a host of different problems, from high blood pressure to headaches, to weight gain as well as many others.

While there are there are many ways to ensure you are staying hydrated, an added bonus of coffee enemas is keeping the body properly hydrated when they are utilized correctly.

10. Coffee Enemas Can Provide Relief For Skin Problems

As any teenager can attest to, acne is an incredibly embarrassing part of going through adolescence. While many people stop experiencing acne regularly after a certain age, there are plenty of people who experience acne and other skin issues well into adulthood.

There are different causes of acne, and many who utilize coffee enemas report that coffee enemas help to promote healthier, blemish free skin. Coffee enemas can remove toxins throughout the entire body, and can help prevent the toxins from coming out through the skin and causing acne. There is also potential for coffee enemas to help regulate hormones that can cause acne as well.
What is A Coffee Enema and How Is It Used?

An enema is a liquid that is introduced to the rectum through the anus while you are lying on your side or back. This is usually done to clean out the intestines for therapeutic purposes or prior to a major surgery.

A coffee enema is generally performed for therapeutic purposes and is a retention enema. A retention enema is designed to be held inside the intestines for a longer time, usually between five to fifteen minutes, to reap all of the benefits.

Enemas need a few different key items, which are usually sold in kits together, and include an enema clamp, an enema bag, and a tube with a graduated tip. It is also important to have a good lubricant, such as a natural vegetable oil or personal lubricant, in order to make insertion easier.

Coffee used in an enema must be the absolute best quality coffee available and the water should be distilled. More information on how to successfully incorporate a coffee enema can be found here.
Are There Potential Risks to Doing Coffee Enemas?

While there are many who recommend the proper utilization of coffee enemas, there are also an equal number of concerned individuals who advise against it. It is possible to disrupt the electrolyte balance when using coffee enemas, which can lead to dizziness, weakness, and irregular heartbeat.

When performing an enema, make sure to replenish the body of electrolytes such as potassium, sodium, calcium, and magnesium through a balanced diet or supplements. Some also do not find enemas to be essential at all unless there is a medical need to help in cases of severe constipation and should only be done under the orders of a doctor. There are also concerns of coffee enemas leading to burns in the rectum and colon.

Of course, it is essential that any liquid that is going into your body, whether orally or rectally, should be a comfortable temperature. Any type of enema is best prepared at body temperature to avoid burns or a shock on the body. Additionally, if coffee enemas are done with non-organic coffee, your body might have a harder time dealing with the pesticides that might still be present even after the coffee beans are roasted. Should I Try a Coffee Enema?

Coffee is one of the most popular beverages in the entire world. For thousands of years, people have been enjoying the benefits of coffee for numerous reasons.

While many people enjoy coffee for both the taste and the health and energy benefits of taking coffee orally, many are not aware of the benefits of coffee enemas can have on overall health.

It is incredibly important that those who are looking for benefits of coffee enemas to not utilize them too often and to consult with a professional before adding them into their healthy living routine.

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Is Coffee Actually Good for You?

For those who rely on their morning cup of Joe to wake them up, the wonders of coffee are very familiar. But many people debate whether the drink is actually good for your health. Sure, coffee can give you that pick-me-up you need in the morning or during an afternoon slump, but what does the drink actually do for your health? And can all that caffeine have negative effects?

Research shows that coffee does have health benefits. Studies suggest that regular coffee drinkers have a lower risk of many ailments and diseases, including diabetes, stroke, depression, and even some cancers. Coffee lovers even seem to live longer. Experts believe we get these benefits from the antioxidants in coffee beans. We drink so much coffee, it may even be the top source of antioxidants in the American diet!

However, much of the research on coffee’s benefits shows that you have to be a heavy coffee drinker to get these results. You might fancy yourself a coffee fanatic, but six cups a day is a lot of coffee!

That means a lot of caffeine as well. And caffeine could have negative effects on your body. If you’ve ever accidentally drank more caffeine than you're used to, you’ve probably experienced a racing heart, an upset stomach, or difficulty sleeping. Experts recommend that you limit caffeine consumption to 400 milligrams a day or less, about how much is in four cups of coffee.

It’s also important to consider how you take your joe. Healthy coffee is black; adding things like cream, sugar, and syrups takes away from the health benefits it does have.

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Top 10 Proven Tips to Sleep Better at Night

A good night's sleep is just as important as regular exercise and a healthy diet.

Research shows that poor sleep has immediate negative effects on your hormones, exercise performance and brain function (1, 2, 3, 4, 5).

For both adults and children, it can also cause weight gain and increase disease risk (5, 6, 7).

In contrast, good sleep can help you eat less, exercise better and be healthier (2, 8, 9, 10).

Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep (11, 12).

If you want to optimize your health or lose weight, then getting a good night's sleep is one of the most important things you can do.

Here are 17 evidence-based tips to sleep better at night.
1. Increase Bright Light Exposure During The Day

Your body has a natural time-keeping clock known as your circadian rhythm (13, 14).

It affects your brain, body and hormones, helping you stay awake and telling your body when it's time to sleep (14, 15).

Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration (16, 17, 18).

In patients with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83% (19).

A similar study in the elderly found 2 hours of bright light exposure during the day increased the amount of sleep by 2 hours and sleep efficiency by 80% (20).

To date, most of the research is in patients with severe sleep issues. However, even if you have average sleep, daily light exposure will most likely help improve it.

You can achieve this by getting daily sunlight exposure or, if this is not practical, invest in an artificial bright light device or bulbs.

2. Reduce Blue Light Exposure in the Evening

Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect (21, 22).

Again, this is due to its impact on your circadian rhythm, tricking your brain into thinking it is still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep (23, 24).

Blue light is the worst in this regard, which is emitted in large amounts from electronic devices like smartphones and computers.

There are several popular methods you can use to reduce nighttime blue light exposure. These include:

Wear glasses that block blue light (24, 25).
Download an app such as f.lux to block blue light on your laptop or computer.
Install an app that blocks blue light on your smartphone. These are available for iPhones and Android phones.
Stop watching TV and turn off any bright lights 2 hours before heading to bed.

3. Don't Consume Caffeine Late in the Day

Caffeine has numerous benefits and is consumed by 90% of the US population (26, 27, 28, 29, 30).

A single dose of it can enhance focus, energy and sports performance (31, 32, 33).

However, when consumed late in the day, the stimulation of your nervous system may stop your body from naturally relaxing at night.

In one study, consuming caffeine up to six hours before bed significantly worsened sleep quality (34).

Caffeine can stay elevated in the blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended, especially if you are caffeine sensitive or have trouble sleeping (31, 35).

If you do crave a cup of coffee in the late afternoon or evening, then stick with decaffeinated coffee.

4. Reduce Irregular or Long Daytime Naps

While short "power naps" have been proven beneficial, long or irregular napping during the day can negatively affect your sleep.

Sleeping in the daytime can confuse your internal body clock, meaning you may struggle to sleep at night (36, 37).

In one study, participants actually ended up being more sleepy during the day after taking daytime naps (37).

Another study found that while napping for 30 minutes or less can enhance daytime brain function, longer naps can negatively affect health and sleep quality (38).

However, some studies have shown that those who are used to taking regular daytime naps did not suffer from poor quality or disrupted sleep at night.

If you take regular daytime naps and sleep well, then it's likely not an issue. As always, it depends on the individual (39, 40, 41).

5. Try to Sleep and Wake at Consistent Times

Your body's circadian rhythm functions on a set loop, aligning itself with sunrise and sunset.

Being consistent with your sleep and waking times can aid in sleep quality in the long-term (42).

One study found those who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep (43).

Other studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep (43, 44, 45).

If you struggle with sleep, try to get in a habit of waking up and going to bed at a similar time each day and night. After several weeks, you may not even need an alarm.

6. Take a Melatonin Supplement

Melatonin is a key sleep hormone that signals your brain when it's time to relax and head to bed (46).

A melatonin supplement is an extremely popular aid to fall asleep faster and improve sleep quality.

Often used to treat insomnia, it may be one of the easiest ways to fall asleep faster (47, 48).

In one study, 2 mg of melatonin before bed improved sleep quality and energy the next day, and helped people fall asleep faster. Another study found half the participants fell asleep faster and had a 15% improvement in sleep quality (48, 49).

Additionally, no withdrawal effects were reported in either of the above studies.

Melatonin is also useful when traveling and adjusting to a new timezone, as it helps your body's circadian rhythm return to normal (50).

In some countries, you need a prescription for melatonin. In others, melatonin is widely available in stores or online. Take around 1–5 mg, 30–60 minutes before bed.

Start with a low dose to assess your tolerance, and then increase it slowly as needed. Since melatonin may alter brain chemistry, it is advised that you check with a medical professional before use.

7. Consider These Other Supplements

Several supplements can induce relaxation and help you sleep, including:

Ginkgo biloba: A natural herb with many benefits, it can aid in sleep, relaxation and stress reduction. Take 250 mg, 30–60 minutes before bed (51, 52).
Glycine: A few studies have found that 3 grams of the amino acid glycine can improve sleep quality (53, 54, 55).
Valerian root: This root is backed by several studies that show it can help you fall asleep and improve sleep quality. Take 500 mg before bed (56, 57, 58).
Magnesium: Responsible for over 600 reactions within the body, studies show magnesium can improve relaxation and enhance sleep quality (59, 60, 61).
L-Theanine: An amino acid, l-theanine can improve relaxation and sleep. Take 100–200 mg before heading to bed (62, 63, 64).
Lavender: A powerful plant-based supplement with many health benefits, lavender can induce a calming and sedentary-like effect to improve sleep. Take 80–160 mg containing 25–46% linalool (65, 66, 67, 68, 69, 70, 71).

Make sure to only try these supplements out one at a time. Of course, they are not a magic bullet for fixing sleep issues, but they can be useful when combined with some of the other tips in this article.

8. Don't Drink Alcohol

Drinking a couple of drinks at night can negatively affect your sleep and hormones.

Alcohol is known to cause or increase the symptoms of sleep apnea, snoring and disrupted sleep patterns (72, 73).

It also alters nighttime melatonin production, which plays a key role in your body's circadian rhythm (74, 75, 76, 77).

Another study found that alcohol consumption at night decreased the natural nighttime elevations in growth hormone, which plays a role in the circadian rhythm and has many other key functions (78).

9. Optimize Your Bedroom Environment

Many people believe that the bedroom environment and its setup are key factors in getting a good night's sleep.

This can include aspects such as temperature, noise, furniture choice and arrangement, external lights and more (79).

Numerous studies have highlighted that external noise, often from traffic, can cause poor sleep and long-term health issues (80, 81, 82).

One study investigating the bedroom environment of women found that around 50% of participants noticed improved sleep quality when reductions in noise and lighting were introduced (83).

To optimize your bedroom environment, try to minimize external noise, light and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean and enjoyable place.

10. Set Your Bedroom Temperature

Body and bedroom temperature can also profoundly impact sleep quality.

As you may have experienced during the summer or when on vacation, it can be very hard to get a good night's sleep when it's too warm.

One study found that bedroom temperature affected sleep quality even more than external noise (79).

Other studies show that increased body and bedroom temperature can decrease sleep quality and increase wakefulness (84, 85, 86, 87, 88, 89).

Around 70°F, or 20°C, seems to be a comfortable temperature for most people, although it always depends on your preferences and what you're used to.

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Tap Into the Health Powers of Garlic

By Len Canter
HealthDay Reporter

As scientists look into the effects of diet on health, they're finding that more and more everyday foods offer benefits that go well beyond making dishes tastier.

Garlic, an ingredient found in almost every cuisine, has emerged as one such superfood.

Part of the allium family, which includes onions and leeks, garlic has a number of compounds that supply its health-boosting effects as well as its pungent aroma. According to wide-ranging research, garlic can seemingly improve immunity and heart health, possibly help prevent as well as fight certain cancers, and lower triglycerides and total cholesterol. Its many compounds include antioxidants and allicin, which has anti-bacterial properties, researchers report.

Some of these benefits can be seen after eating just one meal with raw garlic. Yet overall there's enough evidence to have at least half of a clove every day.

To get the most benefits, first chop, slice or crush fresh garlic -- this fires up a process that makes its compounds more potent. Wait 5 to 10 minutes before eating or using in a dish, especially if you'll be mixing it with a highly acidic food like lemon juice.

Here are some easy ways to use raw garlic:

Mash into avocado for guacamole.
Blend into Caesar salad dressing.
Puree with chickpeas for hummus or with white beans for bean dip.
But you don't have to always eat it raw. As long as the garlic is prepped as suggested and added toward the end of a recipe, you can cook it and it will retain its nutritional value.

Health Tip: Eat Whole Grains

Whole grains are an important part of a balanced diet and can help reduce your risk of developing some chronic diseases.

Grains are a source of fiber, several B vitamins, and minerals such as iron, magnesium and selenium, the U.S. Department of Agriculture says.

The agency mentions these possible advantages to adding more grains to your diet:

May reduce your risk of heart disease.
May reduce constipation.
May help you better manage your weight.
If fortified with folate, may help prevent neural tube defects during fetal development.

Health Tip: Understanding Caffeine

Many people won't start the day without a cup of coffee.

Caffeine, the stimulant found in coffee, isn't harmful for most people who drink 400 milligrams (mg) or less each day, the U.S. National Library of Medicine says.

The average 8 oz. cup of coffee contains 95 to 200 mg of caffeine, while a 12-ounce energy drink contains 70 to 100 mg.

If you're pregnant, breast-feeding or have conditions including anxiety, ulcers or irregular heartbeat, you probably should limit intake or avoid caffeine altogether, the agency advises.

Here's the NLM's assessment of how caffeine affects the body:

It stimulates the central nervous system, which can make you feel more awake and give you a boost of energy.
It is a diuretic, which helps your body get rid of extra salt and water by causing you to urinate more.
It increases the release of acid in your stomach, which can trigger an upset stomach or heartburn.
It may interfere with the body's absorption of calcium.
It increases blood pressure.

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How to Decipher Those Food 'Sell-By' Dates

By Len Canter
HealthDay Reporter

Did you know that a store can sell food past the expiration date printed on the label? Or that manufacturers only voluntarily stamp dates on foods?

While the law states that foods must be wholesome and safe to eat, and the U.S. Food and Drug Administration can take action to remove a product that poses a danger, the agency doesn't require dates on foods other than infant formula. And when dates are used, they're determined by the manufacturer. That means that you need to become an educated consumer about dating guidelines to protect your health.

What's called "open dating" is found mainly on perishable foods such as meat, eggs and dairy. "Closed" or "coded" dating is used on cans and boxes.

Dating: An Open & Closed Case:

Sell-By: How long the store should display the food. Buy before this date and cook within one to two days for poultry and ground meats, three to five days for red meat.
Best If Used By or Before: A recommendation for best flavor or quality.
Use-By: Last date for the food's peak quality, but not a safety date.
Closed or coded dates: Packing numbers used by the manufacturer and valuable in case of a recall.

Except for "use-by" dates, dates don't always pertain to home storage and use. Even if the date expires after you buy it, the food should be safe if handled properly. If mishandled, such as stored at too high a temperature, it can become unsafe to eat, no matter the package date.

When buying eggs, look for cartons with the U.S. Department of Agriculture (USDA) shield and a 3-digit code that stands for what day of the year they were packed. For instance, January 1st is 001. Buy eggs within 45 days of the code date. If stamped, follow the "Sell-By" or "EXP" date on the carton. At home, place the egg carton in the coldest part of the refrigerator, not in the door. For best quality, eat eggs within three to five weeks of purchase.

For safety, take food home immediately after buying and refrigerate it. Follow any handling recommendations on the label, and freeze any foods that you won't be eating within a few days. For questions about meat, poultry or eggs, call the USDA Meat and Poultry Hotline at 1-888-M-P-Hotline.

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How to spot and treat a heart attack

A heart attack is the death of a segment of heart muscle caused by a loss of blood supply. The blood is usually cut off when an artery supplying the heart muscle is blocked by a blood clot.

If some of the heart muscle dies, a person experiences chest pain and electrical instability of the heart muscle tissue.

This MNT Knowledge Center will cover information about how and why heart attacks occur, how they are treated, and how to prevent them.

Fast facts on heart attacks:

During a heart attack, the heart muscle loses blood supply and is damaged.
Chest discomfort and pain are common symptoms.
The risk of a heart attack increases when a man is over 45 and a woman is over 55.
Smoking and obesity are big factors, particularly in the at-risk age range.

Symptoms

There are clear symptoms of a heart attack that require immediate medical attention.

A feeling of pressure, tightness, pain, squeezing, or aching in the chest or arms that spreads to the neck, jaw, or back can be a sign that a person is having a heart attack.

The following are other possible signs and symptoms of a heart attack occurring:

coughing
nausea
vomiting
crushing chest pain
dizziness
shortness of breath called dyspnea
face seeming gray in color
a feeling of terror that life is ending
feeling awful, generally
restlessness
feeling clammy and sweaty
shortness of breath

Changing position does not alleviate the pain of a heart attack. The pain a person feels is normally constant, although it may sometimes come and go.
Warning signs

As heart attacks can be fatal, it is vital to recognize the warning signs that an attack is occurring.

While the symptoms listed above are all linked to heart attacks, there are four warning signs listed by the American Heart Association (AHA) as being crucial signs of an attack. These include:

discomfort, pressure, squeezing, or fullness in the chest that lasts several minutes or resolves then returns
pain or discomfort in the arms, neck, back, stomach, or jaw
sudden shortness of breath

Other signs can include a cold sweat, a sick or nauseous feeling, or being lightheaded.

When a person has these symptoms, the emergency services should be called immediately.
Complications

There are two types of complications that can happen following heart attack. The first occurs pretty much straightaway and the second happens later on.
Immediate complications

Arrhythmias: the heart beats irregularly, either too fast or too slowly.
Cardiogenic shock: a person's blood pressure drops suddenly and the heart cannot supply enough blood for the body to work adequately.
Hypoxemia: levels of oxygen in the blood become too low.
Pulmonary edema: fluid accumulates in and around the lungs.
DVT or deep vein thrombosis: the deep veins of the legs and pelvis develop blood clots that either block or interrupt the flow of blood in the vein.
Myocardial rupture: the heart attack damages the wall of the heart, meaning an increased risk of a heart wall rupture.
Ventricular aneurysm: a heart chamber, known as a ventricle, forms a bulge.

Complications that can occur later

Aneurysm: scar tissue builds up on the damaged heart wall, leading to blood clots, low blood pressure, and abnormal heart rhythms.
Angina: not enough oxygen reaches the heart, causing chest pain.
Congestive heart failure: the heart can only beat very weakly, leaving a person feeling exhausted and breathless. Edema: fluid accumulates in the ankles and legs, causing them to swell.
Loss of erectile function: erectile dysfunction is generally caused by a vascular problem. However, it can also be the result of depression.
Loss of libido: a loss of sexual drive can happen, especially in the case of men.
Pericarditis: the lining of the heart becomes inflamed, causing serious chest pain.

It is important that a doctor monitors a person for several months after they have had a heart attack to check for any of these complications that may occur.

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How massage helped Chu recover from injury

33 year-old Chu was playing baseball for first time all season. As he slid into home, he collided with the catcher. His arm was pushed away from his body, and he felt pain immediately upon impact. Later, Chu had trouble taking off his sweatshirt. He felt pain when moving his arm and shoulder away from his body and couldn't reach as far as he normally could.

He made an appointment with his doctor, who diagnosed a strain of the rotator cuff muscles. The doctor offered to prescribe muscle relaxants and suggested that Chu rest the arm and take pain medication. The other option the doctor suggested was clinical massage therapy: specifically a 30-minute clinical massage twice a week for three weeks. Chu decided to try massage therapy.

On his first visit, the massage therapist asked about the injury, the level of pain, and what made the pain worse. She suggested the following massage treatments: cross-fiber friction, NeuroMuscular therapy, trigger point therapy, myofascial therapy, and compression of compensatory muscle groups (other back muscles that have to carry the work load due to the injury). She also suggested that Chu apply ice and do some passive stretching.

Chu completed his series of 30-minute sessions twice a week for 3 weeks with icing, stretching, and careful activity between appointments. At the end of the 3 weeks, he experienced significant lessening of pain and greater range of motion. He had no soreness in daily activities and less pain after baseball practice.

What Amanda needed to do for her back pain

Amanda has a 3-year old and 6-month old twins. While she has always been in good shape and exercises regularly, she had felt some back pain when lifting the twins and had gone for a relaxation massage. Then, when lifting one of the twins out of her car seat, she felt sharp pain that radiated down her right leg. She also had difficulty standing without pain.

She immediately called the massage therapist and described her symptoms and asked if she could come in that day to help relieve the pain.

The therapist instead strongly recommended that Amanda seek medical help right away to get a diagnosis. Amanda followed her advice and an MRI showed a disk related problem, requiring surgery. A few months later, after surgery to repair the disk, Amanda went back to the therapist for post-surgery recovery.

The therapist used trigger-point release and myofascial release to address the surgical area and tight muscles elsewhere and relaxation techniques to help Amanda regain a sense of vitality. Amanda felt an immediate sense of relief and much less pain at the surgical site.

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How massage helped Thomas with his headaches

Thomas is a 60-year old accountant who enjoys fishing, gardening, and baseball. But as tax season approaches and Thomas becomes very busy at work, he doesn't have time for his outside activities, and he notices that he gets more headaches that are more intense.

In February, after spending the weekend working on a new large account, he can't think clearly because of a very intense headache and stiff neck.

Thomas calls his regular massage therapist to schedule an appointment. The therapist suggests a combination of clinical trigger point therapy, myofascial release, and relaxation massage.

After the session, Thomas feels a sense of relaxation because his headache is completely gone. He has the energy to go back to the office and complete working on the account. He calls his wife to say he is coming home to take her out to a movie and dinner.

The therapist suggests that Thomas come in once a week throughout his high workload period to counter the effects of stress, sleep loss, and long hours on the computer.

How massage helped Martha reduce her pain

Martha is a nurse who has worked 25 years in the public school system and now manages the school nurse program. Her work is extremely stressful because budget cuts have reduced services, and Martha and her employees feel that they aren't meeting the children's needs.

In addition, Martha's elderly mother is ailing, and Martha is largely responsible for providing her care. However, Martha has tremendous physical pain that reduces her ability to care for her mother. She cannot lift or help transfer her mother in and out of bed because of low back pain that radiates down her leg. When she finally goes to a doctor, the diagnosis is sciatica, a type of nerve pain that affects the lower back and legs.

Martha initially goes to a massage therapist to address this pain. The therapist suggests the following types of massage: Swedish relaxation, neuromuscular, myofascial, and trigger point therapy.

The massage therapy sessions bring Martha relief from the physical pain. She finds over time that she is able to assist family members in taking care of her mother. In addition, as she becomes comfortable with the setting and therapist, Martha finds that her massages are a safe time to share her thoughts and feelings.

This time to reflect helps Martha gain energy to make some changes in her life. She finds motivation to make self-care a priority, adds a physical therapist to her health care team, and begins pool therapy to increase her strength.

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How massage helped Taya relax

Taya is getting married in a week and is feeling a bit overwhelmed by all the planning and upcoming activities. Taya's best friend gives her a gift certificate for a 60-minute massage to help her relax and reduce her stress.

Taya has had clinical massages before that focused on reducing knots in her shoulders and neck.

However, during this massage, Taya states that she primarily needs some time to recharge, get centered, rejuvenate, refresh, and float away. Taya chooses the music and type of oil, and she and the therapist agree that the session will be for relaxation only, with no clinical techniques.

The therapist suggests that Taya stops thinking about all the things that need to be done, consciously set aside her to-do list, and focus on quieting her mind and relaxing her body by slowing her breathing. To facilitate relaxation, Taya and the therapist agree not to talk.

The massage therapist uses techniques typically used in relaxation massage, such as kneading and passive stretching of muscles in the neck and back, as well as gliding strokes on both the front and back of legs and arms.

At the end of session, Taya is revitalized and confident that she will be able to manage all her tasks before the wedding. To preserve her sense of peace and relaxation, Taya decides not to run errands right away, but to go straight home and relax.

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How Can Massage Help My Health and Wellbeing?

Massage therapy may help the body in many ways. Massage can relax muscle tissue, which may lead to decreased nerve compression, increased joint space, and range of motion. This may lead to reduced pain and improved function.

Massage therapy may also improve circulation, which enhances the delivery of oxygen and nutrients to muscle cells and helps remove waste products. These circulatory effects of massage may have value in the treatment of some inflammatory conditions, such as arthritis or edema (an excessive accumulation of fluid in body tissues, which may be reduced using manual lymph drainage).

Massage therapy is also thought to induce a relaxation response, which lowers the heart rate, respiratory rate, and blood pressure; boosts the immune system; and generally decreases the physical effects of stress.

These effects suggest that massage may be helpful for a wide range of conditions. Some of these are listed below. Decreases pain and increases functioning in these conditions: Helps treat and manage symptoms or complications of: Other psychological, emotional, and physical benefits:

Carpal tunnel
Sciatica
Tension headaches
Whiplash
Scoliosis
Torticollis
Tendon and muscle tears
Thoracic outlet syndrome
Varicose veins
Pregnancy-related back pain and other discomfort
Myofascial pain
Sore or overused muscles (prevents and treats)
Muscle injury (offers rehabilitation)

Gout
Rheumatoid arthritis
Osteoarthritis
Muscular dystrophies
Raynaud's Disease
Diabetes
Hypertension and congestive heart failure
Reduces risk of chronic diseases, such as heart disease, diabetes, autoimmune diseases

Improved mood
Reduced anxiety
Lower stress levels
Lessening of depression
Reduced anger and aggression
Improved sleep patterns and decreased sleep disturbance
Reduced fatigue
Enhances immune system
Improves athletic performance and enhances recovery

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Top 10 Dairy Food for Health

41-43: Dairy

Many people can't tolerate dairy products.

However, for people who do tolerate them, they are a healthy source of various important nutrients.

Full-fat dairy products seem to be the best, and studies show that people who eat the most full-fat dairy have a lower risk of obesity and type 2 diabetes (13, 14).

If the dairy comes from grass-fed cows, then that may be even better, as it is higher in some bioactive fatty acids like CLA.
41. Cheese

Cheese is incredibly nutritious, and a single slice of it contains about the same nutrients as an entire cup of milk. It is also one of the most delicious foods you can eat.
42. Whole milk
Whole milk is very high in vitamins, minerals, quality animal protein and healthy fats. It is one of the best sources of calcium.

43. Yogurt

Yogurt is made from milk that is fermented by adding live bacteria to it. It has many of the same health effects as milk, except with the added benefits of the friendly probiotic bacteria. 44-46: Fats and Oils

The "war" on fat is lost, and many fats and oils have been making a comeback as health foods.
44. Butter From Grass-Fed Cows

Butter from cows that were fed on grass is high in many important nutrients, including the very important vitamin K2.
45. Coconut Oil

Coconut oil is loaded with powerful fatty acids called medium chain triglycerides. Coconut oil may have benefits for Alzheimer's disease, and has been shown to help you lose belly fat (15, 16).
46. Extra Virgin Olive Oil

Extra virgin olive oil is the healthiest fat on earth. It contains heart-healthy monounsaturated fats, and is very high in antioxidants with powerful health benefits.
47-48: Tubers

Tubers are the storage organs of some plants. They tend to contain a number of beneficial nutrients.
47. Potatoes

Potatoes are a very popular food around the world. They are loaded with potassium, and contain a little bit of almost every nutrient we need, including vitamin C.

They are also incredibly fulfilling. One study found that boiled potatoes were by far the most filling of 38 foods that were tested (17).
48. Sweet Potatoes

Sweet potatoes are among the most delicious starchy foods you can eat. They are loaded with antioxidants and all sorts of healthy nutrients.
49. Apple Cider Vinegar

Apple cider vinegar is incredibly popular in the natural health community. Studies show that it can help lower blood sugar levels and cause modest weight loss (18, 19).

It is great to use in salad dressings, and to add flavor to meals.
50. Dark Chocolate

Not only is dark chocolate the most delicious food on this list, but it may also be the healthiest.

Dark chocolate is loaded with fiber and magnesium, and is one of the most powerful sources of antioxidants in existence (20).

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Top 10 Food for Health, Health Line

31. Trout

Trout is another type of delicious oily fish, similar to salmon.
32. Tuna

Tuna is very popular in Western countries, and tends to be low in fat and calories, but high in protein. It is perfect people who need to add more protein to their diets, while keeping calories low.
33-35: Grains

Grains have gotten a bad rap in recent years, mainly due to them being a forbidden food on the wildly popular paleo diet.

However, it is a mistake to lump all grains together. There are many different types of grains, and some of them are very healthy.

Just keep in mind that they are still pretty high in carbs, so they are not recommended on a low carb diet.
33. Brown Rice

Rice is one of the oldest cereal grains, and is currently a staple food for more than half of people in the world. Brown (whole grain) rice is fairly nutritious, with a decent amount of fiber, vitamin B1 and magnesium.
34. Oats

Oats are incredibly healthy. They are loaded with nutrients, and also contain powerful fibers called beta-glucans, shown to have numerous benefits.
35. Quinoa

Quinoa has become incredibly popular among health conscious individuals in recent years. It is a tasty grain that is high in nutrients like fiber and magnesium. It is also an excellent source of plant-based protein.
36-37: Breads

Most people eat a lot of bread.

For those who are trying to adopt a healthier diet for the first time, it can be extremely challenging to find something to eat instead of bread.

Fortunately, there are several healthy (or at least "less bad") options available.
36. Ezekiel Bread

Ezekiel bread may be the healthiest bread you can buy at the store. It is made from organic, sprouted whole grains, and also contains several types of legumes.
37. Homemade Low-Carb Breads

The safest choice for healthy bread is something that you make yourself. Here is a list of 15 recipes for healthy breads that are gluten-free and low in carbs.
38-40: Legumes

Legumes are another food group that has been unfairly demonized in recent years.

It is true that legumes contain anti-nutrients, substances that can interfere with digestion and absorption of nutrients.

However, these anti-nutrients can be eliminated by soaking and properly preparing the legumes before eating them (12).

What we're left with is an incredibly cheap source of quality nutrition, including a great plant-based source of protein.
38. Green Beans

Green beans, also called string beans, are unripe varieties of the common bean. They are very popular in Western countries.
39. Kidney Beans

Kidney beans are loaded with various vitamins and minerals, and are very high in fiber. Just make sure to cook them properly, because they are toxic when raw.
40. Lentils

Lentils are another popular legume. They are high in fiber and are among the best sources of plant-based protein. Lentils also taste delicious, and have a very satisfying texture.

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Top 20 Foods That Are Super Healthy

11-16: Nuts, Seeds and Peanuts

Despite being high in fat and calories, studies suggest that nuts and seeds can help you lose weight (3, 4).

These foods are crunchy, fulfilling and loaded with important nutrients that many people don't get enough of, including magnesium and vitamin E.

They also require zero preparation, which is important because it makes it easier to incorporate them into the diet.
11. Almonds

The almond is a popular type of nut. It is loaded with vitamin E, antioxidants, magnesium and fiber. Studies show that almonds can help you lose weight, and provide impressive benefits for metabolic health (5).
12. Chia Seeds

Chia seeds are among the most nutrient dense foods on the planet. A single ounce (28 grams) contains 11 grams of fiber, and a large part of the recommended intake for magnesium, manganese, calcium and various other nutrients.
13. Coconuts

Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides.
14. Macadamia Nuts

Macadamia nuts are very tasty. They are much higher in monounsaturated fats, and lower in Omega-6 fatty acids, than most other nuts.
15. Walnuts

Walnuts are highly nutritious and loaded with fiber and all sorts of vitamins and minerals.
16. Peanuts

Peanuts (technically legumes, not nuts) are incredibly tasty and high in nutrients and antioxidants. Several studies show that peanuts can help you lose weight (6, 7).

However, take it easy on the peanut butter. It is very high in calories and incredibly easy to eat excessive amounts of it.
17-26: Vegetables

Calorie for calorie, vegetables are among the world's most concentrated sources of nutrients.

There is a wide variety available, and it is best to eat many different types of vegetables every day.
17. Asparagus

Asparagus is a popular vegetable. It is low in both carbs and calories, but loaded with vitamin K.
18. Bell Peppers

Bell peppers come in several colors, including red, yellow and green. They are crunchy and taste very sweet, and are a great source of antioxidants and vitamin C.
19. Broccoli

Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It is an excellent source of fiber, vitamin K and vitamin C, and contains a decent amount of protein compared to other vegetables.
20. Carrots

The carrot is a popular root vegetable. It is extremely tasty and crunchy, and loaded with nutrients like fiber and vitamin K. Carrots are also very high in carotene antioxidants, which have numerous benefits.
21. Cauliflower

Cauliflower is a very versatile cruciferous vegetable. It can be used to make all sorts of healthy recipes, and also tastes pretty good on its own.
22. Cucumber

The cucumber is one of the world's most popular vegetables. It is very low in both carbs and calories, and consists mostly of water. However, it does contain a number of nutrients in small amounts, including vitamin K.
23. Garlic

Garlic is incredibly healthy. It contains allicin, a bioactive compound with powerful biological effects, including improved immune function (8).
24. Kale

Kale has been very popular in recent years, for good reason. It is incredibly high in vitamin K, vitamin C, fiber and a number of other nutrients. It is perfect to add a satisfying crunch to salads and recipes.
25. Onions

Onions have a very strong flavor, and are very popular for use in recipes. They contain a number of bioactive compounds believed to have health benefits.
26. Tomatoes

omatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients like potassium and vitamin C.
More Healthy Vegetables

These weren't listed, but are also very healthy: Artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, swiss chard, turnips, zucchini.
27-32: Fish and Seafood

Fish and other seafoods tend to be very healthy and nutritious.

They are especially rich in in omega-3 fatty acids and iodine, two nutrients that most people don't get enough of.

Studies show that people who eat the most foods from the sea (especially fish) tend to live longer and have a lower risk of many diseases, including heart disease, dementia and depression ( 9, 10, 11).
27. Salmon

Salmon is a type of oily fish that is incredibly popular due to its excellent taste and high amount of nutrients, including protein and Omega-3 fatty acids. It also contains some vitamin D.
28. Sardines

Sardines are small, oily fish that are among the most nutritious foods you can eat. They contain hefty amounts of the majority of nutrients required by the human body.
29. Shellfish

Shellfish isn't eaten very often, which is a shame because it contains more nutrients than almost every other food. It ranks similar to organ meats when it comes to nutrient density. Edible shellfish includes clams, mollusks and oysters.
30. Shrimp

Shrimp is a type of animal found in the sea. It tends to be low in fat and calories, but high in protein. It is also loaded with various other nutrients, including selenium and vitamin B12.

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10 Foods That Are Super Healthy

Eating healthy does NOT have to be boring.

There is a massive amount of foods out there that are both healthy and tasty.

Here are 50 incredibly healthy foods. Most of them are surprisingly delicious.

1-6: Fruits and Berries

Fruits and berries are among the world's most popular health foods.

This is not surprising, given that they taste incredible. Fruits are also very easy to incorporate into the diet, because they require little to no preparation.
1. Apples

The apple is high in fiber, vitamin C and numerous antioxidants. Apples are very fulfilling, and perfect as snacks if you find yourself hungry between meals.
2. Avocados

Avocados are different than most fruits, because they are loaded with healthy fats instead of carbs. They are creamy, tasty and high in fiber, potassium and vitamin C.
3. Bananas

Bananas are among the world's best sources of potassium. They are also high in vitamin B6 and fiber. Bananas are ridiculously convenient and portable.
4. Blueberries

Blueberries are not only delicious, but also among the most powerful sources of antioxidants in the world.
5. Oranges

Oranges are well known for their vitamin C content. They are also high in fiber, antioxidants and taste incredible.
6. Strawberries

Strawberries are highly nutritious, and are low in both carbs and calories.

They are loaded with vitamin C, fiber and manganese, and are arguably among the most delicious foods in existence. Other Healthy Fruits

There are many other healthy fruits and berries that aren't listed here.

Some examples: Cherries, grapes, grapefruit, kiwi, lemons, mango, melons, olives, peaches, pears, pineapples, plums and raspberries.
7. Eggs

Eggs are among the most nutritious foods on the planet.

They were previously demonized for being high in cholesterol, but new studies have shown that they are perfectly safe and healthy (1, 2).

8-10: Meats

It is a myth that all meat is harmful. Unprocessed, gently cooked meat is one of the healthiest and most nutritious foods you can eat.
8. Lean Beef

Lean beef is among the best sources of protein in existence, and loaded with highly bioavailable iron. Choosing the fatty cuts is fine if you're on a low carb diet.
9. Chicken Breasts

Chicken breast is low in fat and calories, but extremely high in protein. It is a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you're not eating that many carbs.
10. Lamb

Lambs are usually grass-fed, and their meat tends to be high in Omega-3 fatty acids.

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Homeopathic Remedies for Hyperthyroidism

Thyroid is a gland in the front of the neck that controls metabolism, or how the body turns food into energy and also affects the heart, muscles, bones and cholesterol. Hyperthyroidism is a medical condition in which the thyroid gland is overactive and produces thyroid hormones in excess. The main cause of Hyperthyroidism is Grave’s Disease. Grave’s Disease is an autoimmune disorder in which the antibodies are produced by the immune system against its own tissue and attack the thyroid gland, resulting in excessive production of thyroid hormones. This leads to Hyperthyroidism. The symptoms may include quick loss of weight, fast hearbeat, sweating profusely, and feeling moody. Natural Homeopathic treatment for Hyperthyroidism can effectively treat the condition without any side effects.Homeopathic remedies for Hyperthyroidism are completely safe and strike at the root cause of Hyperthyroidism.
TOP HOMEOPATHIC REMEDIES FOR HYPERTHYROIDISM
Lodium: Best Homeopathic remedy for Hyperthyroidism with quickweight loss

Lodium is one of the best natural Homeopathic medicines for treating Hyperthyroidism. This Homeopathic remedy is mainly prescribed for patients of Hyperthyroidism who lose weight quickly despite having a good appetite. Such patients need something to eat at very short intervals and always feel better while eating. Feeling excessive heat in body and wanting to stay in a cool environment are the other symptoms. Mentally the person is very anxious about present issues and not about future. Homeopathic medicine Lodium also works very well in relieving Hyperthyroid patients from excessive palpitations which get worse from even slight exertion. Extreme weakness is a common symptom described by patients and the weakness is mainly felt on going upstairs.

Natrum Muriaticum: Homeopathic remedy for Hyperthyroidism with irritability

Natrum Muriaticum is a natural Homeopathic medicine used for treating Hyperthyroidism mainly for patients who areirritated very easily and get upset over little things. The person remains depressed with weeping when alone and it always gets aggravated when someone tries to console. The persons requiring this medicine feel very hot and cannot bear the heat of sun. They suffer from severe headaches when exposed to sun. An unusual craving for salt in excess is always present in a person who is recommended this Homeopathic medicine. Another important symptom guiding towards using Homeopathic remedy NatrumMuriaticum is when a Hyperthyroid patient keeps on losing weight despite having regular and proper meals. The person looks very weak, especially around the neck region. The patient feels very weak especially in morning when in bed. The heart rate always remains on the higher side. This natural Homeopathic medicine can also help in regularising the menstrual cycle in women with Hyperthyroidism whose menses remain suppressed for too long.

Lachesis Mutus: Homeopathic medicine for Hyperthyroidism with extreme heat

Homeopathic medicine Lachesis Mutus is of great help for patients of Hyperthyroidism who sufferfrom the sensation of the body feeling extremely hot. Such patients cannot wear tight clothes and always keep their collars around the neck and the belt around the waist loose. For the prescription of this natural Homeopathic medicine, the mental symptoms that are usually considered are sadness with an aversion to do any kind of work. The person does not wish to mix up and wants to go somewhere alone. Excessive talkativeness is a leading mind symptom for the use of Homeopathic medicine Lachesis Mutus. It is also the Homeopathic remedy for women of menopause age suffering from Hyperthyroidism. The women complain of excessive hot flushes and palpitations. The menstrual flow is very less and the duration is also short. Feeling of wellness during menses is an important feature for its use in women. Another leading feature is complaint of pounding of heart or palpitations with episodes of fainting. Worsening of the condition during sleep is a prominent symptom for the use of this Homeopathic medicine in Hyperthyroid patients.

Phosphorus: Homeopathic treatment for Hyperthyroidism with extreme sensitivity, hairfall, feeling hungry after eating

Phosphorus is another top naturalHomeopathic medicine for treatment of Hyperthyroidism. This Homeopathic remedy is of great help for tall and thin patients who are very sensitive to external impressions like touch, odour, light. This Homeopathic medicine can be used for treating longstanding diarrhoea in patients of Hyperthyroidism. The patient complains of very profuse and offensive stool with weakness of extreme degree. Appetite of such persons increases and they feelhungry immediately after eating. Another sphere where this medicine proves to be useful in patients of Hyperthyroidism is in controlling excessive hairfall where the patient complains of falling of hair in bunches. Certain peculiar eating habits also give a hint in using this medicine in Hyperthyroid patients like a craving for meat, salty things, cold drinks and ice creams.

Conium Maculatum: Homeopathic medicine for Hyperthyroidism with depression

Conium Maculatum is a very beneficial natural Homeopathic remedy for patients of Hyperthyroidism who are very depressed and donot take any interest in work. The patient gets irritated easily and suffers from weakness of memory. This Homeopathic medicine works well for patients who experience trembling in hands along with perspiration on hands. Conium Maculatum is also a useful Homeopathic cure for menstrual problems faced by women due to Hyperthyroidism where the menses appear late and that too for a short time and are very scanty in nature.

HOMEOPATHIC TREATMENT FOR HYPERTHYROIDISM
Best Homeopathic remedies for Hyperthyroidism with weightloss

Homeopathic medicines Lodum, Natrum Muriaticum and Lycopodium Clavatum are natural remedies for overactive thyroid and are of great help to deal with the problem of weightloss in a patient of Hyperthyroidism. Lodum is also prescribed for patients who have an increased appetite and need something to eat every hour but still keep on losing weight. This is because of the increased metabolic rate due to excess thyroid hormones circulating in the blood. Such patients also feel extremely hot and always desire to stay in a cool place. Homeopathic medicine Natrum Muriaticum is ideal for anaemic persons who look weak and emaciated. They also go on losing flesh even if they are taking a good diet. The emaciation is mainly noted in neck region. The person requiring this Homeopathic medicine craves for extra salt in diet. Lycopodium Clavatum can help those patients in whom the emaciation due to weight loss is most marked in upper part of body as compared to lower part. Usually such patients have a craving for warm drinks and sweets.

Homeopathic medicines for heat intolerance in patients of Hyperthyroidism

The Homeopathic prescription for dealing with heat intolerance depends upon the totality of symptoms given by the patient and not on a single symptom. The natural Homeopathic remedies for overactive thyroid that can help in such conditions are Sulphur, PulsatillaPratensis and Lachesis Mutus. Sulphur is a top Homeopathic medicine for treating heat intolerance in patients of Hyperthyroidism. The patients requiring Sulphur feelexcessively hot mainly at the top of head and soles of feet. Such patients feel the need to put their feet out of the blanket due to intensive heat in the feet at night during sleep. An excessive craving for sweets may be present in patients in whom Sulphur is prescribed. Pulsatilla Pratensis is the Homeopathic remedy for patients who cannot tolerate excessive heat and always needcool open air to get relief. Absolute absence of thirst for water is an important symptom guiding towards its use. Mentally, the patient requiring Pulsatilla is of a mild nature and weeps frequently atthe slightest instance. Lachesis Mutus is the natural Homeopathic medicine for patients of Hyperthyroidism who experience heat flushes and cannot wear tight clothes. They always keep the neck collars and belt around the waist very loose.

Homeopathic medicines for menstrual troubles in women with Hyperthyroidism

Pulsatilla Pratensis is the top natural Homeopathic medicine to correct the menstrual irregularities in women suffering from Hyperthyroidism. This Homeopathic medicine is mainly given where the menses remain suppressed for long and if the menses are very scanty, along with severe pain in the uterus that makes the patient cry out. Women needing Pulsatilla usually crave for fatty food and have an absolute absence of thirst for water. Sepia Officinalis is also a very beneficial Homeopathic medicine for treating menstrual problems where the menses remain for a very short time, that too with slight bleeding. The presence of bearing down pains in uterus as if the pelvic organs are about to come out along with menstrual irregularities is an important symptom for this Homeopathic remedy.

Homeopathic medicines for diarrhoea in patients of Hyperthyroidism

Homeopathic medicines Phosphorus, Aloe Socotrina and Sulphur are very good natural remedies to treat diarrhoea in Hyperthyroid patients. Phosphorus is mainly given where the stool is excessive and offensive, along with extreme weakness. An excessive desire for cold drinks and ice creams is always present in patients needing Phosphorus. Aloe Socotrina is a natural Homeopathic remedy for patients who have to rush to the toiletto pass stool immediately after eating or drinking anything. And Sulphur is the preffered Homeopathic treatment for diarrhoea that is worse in the morning. The patients requiring Sulphur suffer from excessive heat in body and likesweets in diet.

Homeopathic medicines for treating palpitations and increase in heart rate in Hyperthyroid patients

Both Lycopus Virginicus and Lodum are excellent natural Homeopathic remedies to control palpitations and Tachycardia or increase in heart rate in Hyperthyroid patients. Lycopus Virginicus can help in cases where the pulse is very rapid and palpitations are felt due to nervous irritation. Lodum can help to control the palpitations when they get worse from least exertion.

Natural Homeopathic medicines for Goitre

The enlargement of thyroid gland is referred to as Goitre. Homeopathy has a wide range of natural medicines to treat Goitre cases. The selection of the medicine depends solely on the constitutional symptoms given by the patients. Homeopathic medicines Lachesis Mutus, Lycopodium Clavatum, Spongia Tosta, Calcarea Lodata and Fucus Vesiculosus are of great help in treatingGoitre cases. Lachesis Mutus works very well when the Goitre is left-sided. Patients requiring this Homeopathic medicine have difficulty in swallowing liquids while the solid food is swallowed easily. They also feel very hot. Lycopodium Clavatum is a Homeopathic remedy for swelling of thyroid gland on the right side. Spongia Tosta is recommended as a Homeopathic remedy if the thyroid gland is much enlarged, causing suffocating spells at night. Homeopathic medicine Calcarea Lodata is used for thyroid enlargements occurring around puberty. Fucus Vesiculosus is the Homeopathic remedy for Goitre in obese people.

Natural Homeopathic medicines for Grave’s Disease

There are several efficient Homeopathic medicines to treat the patients of Grave’s Disease. For treating Grave’s Disease, a proper case study of the patient is required. Then follows a proper evaluation of the symptoms to select the ideal natural Homeopathic medicineto cure Grave’s Disease. Homeopathic medicine Lodum is mainly prescribed where the patient feels excessively hot and suffers from violent heart palpitations from even a slight exertion. An increased appetite where the patient feels the need to eat at very short intervals but still goes on losing weight is a very prominent symptom for this medicine use. Homeopathic medicine Lycopus Virginicus is also of great help in the treatment of Grave’s Disease. The patients requiring this natural medicine have protruding eyeballs. They also suffer from pounding of heart or palpitations from nervous irritation with an oppressed feeling in chest on the left side. The heart rate also goes up because of increased thyroid hormones circulating in the blood.

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