tips to remove eye bags
All posts, Beauty & Skin Care

6 Care Tips To Remove Eye Bags

Let’s face it, eye bags are one of the hardest things to get rid of. They could be on the same level as dark spots and acne. But as with any facial blemish, there’s always hope to fix them. 

Before anything else, you need to know what causes eye bags in the first place. There are several reasons. Here’s a list of the common causes:

  • Aging
  • Allergies
  • Genetics
  • High-salt diet
  • Medical conditions

Whichever is creating your eye bags is no cause for worry. Read on to learn some tips on how to reduce the puffiness and darkness under your eyes.

1. Apply Eye Cream

Apply Eye Cream

The go-to solution for many people with eye bags is an eye cream. Eye cream is readily available in most drug and department stores. Price ranges vary, from USD$10 to USD$175 and up.

But there’s most likely a product out there that fits your budget. Should you want a more effective product though, you may have to splurge. 

Because of the many eye creams out in the market these days, finding one might be a struggle. Don’t worry. It wouldn’t be a problem once you remember these ingredients.

Make sure to pick a product with the following:

  • Alpha hydroxy acids (AHA)
  • Caffeine
  • Ceramides
  • Chamomile
  • Coenzyme Q10 (CoQ10)
  • Ferulic acid
  • Hyaluronic acid
  • Niacinamide
  • Peptides
  • Retinoids
  • SPF
  • Vitamins C, E, and K

People prefer eye cream over other methods because of its accessibility and easy application. For cases of eye bags and dark circles, simply apply an under eye cream on the affected areas.

All you need is a pea-sized amount dabbed in tiny dots under your eyes. Use your ring finger when you do this since this finger is the weakest among the five. Then pat the cream into your skin. Be careful not to drag or rub. 

There are also specific eye creams made to use during different times of the day. Take note of which type of cream to apply on when.

  • Morning. Lightweight eye creams with SPF are the way to go. They’ll feel weightless under your makeup and protect your skin from wrinkle formation.
  • Evening. Apply heavier creams with no SPF and more hydrating ingredients before you sleep. Your skin will absorb the healing properties throughout the night.
  • Morning and evening. For better results, apply eye cream after you wake up and before you go to bed. Remember to use products suitable for these respective times.

2. Use Coffee and Tea Under-Eye Masks And Patches

Tea Eye Mask

These two are great as beverages, but did you know these may also be effective in removing eye bags? You’ll surely have either of these two in your cupboard. If not, then it’s about time to do some groceries.

They’re affordable and easy to apply.

Coffee

Who knew coffee not only smells amazing but may also work well as a remedy for eye bags?  Try a mask made of coffee grounds mixed with honey for softer skin too.

Or mix one egg white into coffee grounds. The egg white may help tighten up any wrinkles you might already have.

To apply, dip two fingers into the mix and spread gently under your eye. Start from the inner corner going out. Close your eyes to avoid getting any grains getting into them.

Then wash it off with facial tissue or a clean cloth soaked in warm water after 15 minutes.

Tea

Right after you’ve brewed your afternoon tea, don’t throw away the bag just yet. Squeeze out its excess liquid and let it cool down to a bearable warmth. You can also leave it in the fridge for 10-20 minutes to turn it into a cold compress.

When ready, place the tea bags on your closed eyes and leave them on for 15-30 minutes. Repeat this process as often as you need to. Or whenever you decide to have some tea. 

3. Hydrate Yourself

Don’t just rely on tea or coffee though. Get some more water in your system! Dehydration is also one of the causes of eye bags and dark circles. Stay hydrated every day to keep your body weight in check.

If you’re not a big fan of plain water, you can substitute this with sparkling water or fruit-infused water. Remember to take around 9-13 cups of water a day.

Your eyes and the rest of your body will thank you for it.

4. Increase Your Vitamin C Intake

One of the ingredients in an eye cream is vitamin C and it’s there for a reason. Vitamin C helps in minimizing dark circles and rids free radicals. If you’d rather have a more direct approach to your eye bags, you can apply pure vitamin C instead. 

Though you need to be careful not to put too much. Vitamin C can dry the skin, so it’s recommended that you apply it with hyaluronic acid or tri-peptide complex.

Vitamin C also produces collagen that may help strengthen your skin, making it more resilient. Food rich in vitamin C boosts the circulation of your blood.

With better blood circulation comes brighter skin and a healthier you. You can read more about the benefits of vitamin C for your body here

5. Take Antihistamines For Allergies

As mentioned earlier, allergies can be a cause of eye bags. Even if you don’t experience that itchy feeling that often comes with allergies, they can still irritate your eyes. The irritation is what causes the fluid to build up under them, giving you puffy under-eyes.

If you suffer from seasonal allergies, it’s best to get checked up by your doctor. They’ll suggest antihistamine tablets for you to take. These are available over-the-counter and won’t cost much.

Ask a pharmacist if they have any antihistamine eye drops too. These can also help decrease the puffiness around your eyes.

6. Get More Sleep

Using an Eye Mask

This is probably one of the more obvious ways to remove eye bags. Lack of sleep makes the blood vessels around your eye leak. These mix with the fluids that settle under your eye when you sleep. 

To have some sort of control over the movement of fluids, try sleeping on your back. Fluids will naturally follow gravity and move to your lower eyelids if you sleep face-down.

An irregular sleep pattern also hinders your body from repairing itself. Keep track of your sleep schedule and follow a fixed pattern as much as possible. It’s recommended that you get around 7-8 hours of sleep. 

If you have trouble falling asleep, you can check out these tips for more restful nights and brighter under eyes.

Brighten Up

When you first notice those dark bags under your eyes, don’t think that it’s the end of the world. A lot of people have them. Close friends and family may do too. 

You shouldn’t see it as a sign of ugliness but rather, a sign that you’re alive and living life to the fullest. But if they do bother you, don’t hesitate to try out the tips above.

The end goal is always to look and feel happy in your own way.

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Learning Pilates
All posts, Health & Wellness

8 Ways Pilates Can Change Your Body

Pilates is one of the most popular types of exercise these days. Why?  Because it can change your body in a lot of ways. It’s ideal for people who are looking to lose weight, increase flexibility, and build muscles.

If you want to change the way your body looks and functions, you can benefit from pilates.  Read on to learn more about how pilates can change your body in a lot of ways. 

1. Makes Your Body Lean

One of the best things about pilates is that it can make your body become lean and less bulky. The exercises may not look like you’re doing much, but your body is actually putting in a lot of effort. It lengthens your body and tones your muscles. 

It’s also worth noting that pilates isn’t only targeting single muscles, unlike the typical forms of weight training. Its exercises won’t cause too much stress on your body.

2. Makes You Stronger

As mentioned above, pilates doesn’t grow muscles the same way as the conventional forms of weight training. Instead, it focuses on building lean and toned muscles to make your body stronger.

It aims to work all your muscles, so you can have a symmetric body. 

Pilates can also make you become more aware of your body, especially balance, coordination, and power. If the exercises are done with great precision, you’re assured that you’re getting the most out of your workout.

You can learn more about these exercises if you visit 28bysamwood.com and other similar sites. The more precise you are with these exercises, the more focused and determined you can be. 

The end result is a body that has a symmetrical build. Improving your whole-body strength can do a lot in improving every single movement and function in your daily routine, which is what pilates can do for you.

3. Develops Core Strength

When you talk about core strength, it refers to strengthening the core muscles of your body that are found in your back, abdomen, and pelvis. These muscles are responsible for providing a person with good posture, efficient movement, and strong frame.

When your core is strong, your body frame is well-supported. This means that the rest of your body, such as neck, shoulders, joints, and muscles, are relaxed and are free to efficiently do their function.

An added benefit of developing core strength using pilates is that it can also create flat abs that everyone always covets. 

4. Improves Body Posture

benefits of pilates

Having a strong core is essential for having a good posture. With pilates, you can focus on strengthening your core muscles so your body can have proper alignment.

A good posture isn’t just going to make you look physically appealing, but it also allows you to move freely and steadily every day. It allows you to move easily and gracefully without risking your body as it continues to age.

Good posture is also important as it helps in reducing back and neck pain, easing muscle tension, and preventing the risk of injuries. Having a good posture is something that you’ll carry for the rest of your life as long as you do pilates regularly. 

Among other aspects, pilates also focuses on maintaining balance throughout all its exercises, so you can have a body that works together to create a good posture!

5. Promotes Greater Flexibility

Incorporating pilates exercises into your daily lifestyle can help remove your physical limitations. Pilates focuses on improving your body’s flexibility so it can reach its maximum potential. 

Most of the movements in pilates are designed to stretch your body. For example, side kicks, which aim to stretch your whole backside including your hamstrings, calves, and glutes.

So, it’s a good idea to practice pilates regularly to improve your overall flexibility.  If you have a flexible body, it’ll be easier for you to do your everyday tasks and become less prone to injuries.

6. Enhances Body Awareness

In pilates, you don’t just move your body randomly. Each of the movements should be performed with precision and full attention. Performing each movement mindfully can give you a better sense of how your body moves.

This, in turn, can help you become more aware of your body as you go through your daily life. Also, once you become more aware of your body, you get to learn more about what it truly needs every single day.

7. Promotes Weight Loss

Pilates can change your body, especially if you practice it regularly. This physical activity is known for creating lean, strong, and toned muscles, which is ideal for people who are looking to become fit.

It also promotes proper body posture and balance, and teaches you to move with ease and grace.

The only way to lose weight and become fit is to burn more calories than you consume. Since pilates is a full-body fitness method, it can help you achieve your weight loss goals.

Coupled with regular aerobic exercises and a healthy diet, pilates can become an effective weight loss tool for achieving your ideal body fit. 

8. Boosts Energy Levels

Pilates consists of movements that provide your body with more energy rather than depleting it. The exercises are slower and require you to be precise with every movement. It also stimulates your blood circulation and breathing.

The breathing exercises in pilates increase the amount of oxygen in your blood, which aims to invigorate your brain and body, and helps you become more relaxed and just forget about all your day-to-day stress.

Keep in mind that a more relaxed person is a less stressed one, which also means a more energized one.  This makes pilates an ideal exercise for people who want to work out without stressing themselves too much. 

Final Thoughts

The fundamentals of pilates include correct posture and awareness of your muscles. With this, you’ll learn to control your movements and become more aware of how your body moves.

Moreover, pilates classes are fun and are suitable for people of all ages and fitness levels. This way, you can get to know new people. And, most importantly, you'll have a lot of fun while practicing pilates.

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Good Eye Care
All posts, Health & Wellness

5 Ways Optimal Health Starts From Good Eye Care

One of the five senses is your sense of sight. This means that despite its small size, the eyes are easily one of the most important parts of the body. If you want your body to have optimal health, it’s important not to neglect your eye health. 

The eyes go hand-in-hand with general health as if your eyes don’t function well, sure enough, you won’t be able to go through with your day-to-day obligations.

As you age, one of the parts of the body that gets affected is the eyes. When you suffer from eye diseases, your health can also fall on a downward spiral. The reason for this is that the body’s organs are interconnected.

This means that one potential ailment or deficiency in one area of your health also leads to others in your body.

Don’t take your eye health for granted. When you’re aiming for optimal health, you ought to know that it starts with good eye care and regular checks with an ophthalmologist at UCF. Here’s how it’s very important:

1. It Enables You To Avoid Certain Diseases

Avoid Disease with an Eye Exam

When a person ages, the risk factor of the onset of diseases increases. Among all the other diseases one can have, problems with the eyes are quite predominant. For starters, you’ll want to prevent cataracts and age-related macular degeneration.

In its early stage, the effect of eye diseases may be limited only to the eyes per se. But, once it starts to progress, it’s also not surprising that other body parts will start to suffer.

A good way to prevent this is to eat a diet rich in antioxidants. Some of the best antioxidants to prevent eye diseases are:

  • Zinc;
  • Lutein;
  • Vitamin E;
  • Omega-3 Fatty Acids;
  • Vitamin C.

As to children or younger-age individuals, one of the biggest problems is Myopia or nearsightedness. More children are now getting diagnosed with Myopia even at a very young age.

Unfortunately, when left untreated, even a simple eye concern like Myopia can lead to a greater risk of serious eye injury and health problems when they grow older. 

Together with Myopia, there’s also the more pressing eye disease known as Glaucoma. It’s a very sneaky eye disease as there may be very little to no early symptoms at all. Once it has already progressed, permanent vision may already happen.

Just imagine how life would be if you were to fall blind. It’s easy to digest how difficult blindness would be and how it can drastically affect the way you live your day-to-day life.

2. It Helps Kids Succeed In School

This section applies to young, school-age children. For parents, it’s important to know that taking good care of the eyes can also help your children increase their propensity to succeed in school.

The reason for this is that eye problems in children can lead to a lot of discomforts other than blurry and poor vision. One of these side effects is recurring headaches, migraines, and nausea.

For children who go to school, those discomforts can affect their ability to focus. Surely you wouldn’t want that for your kids. If they’re sick, you need them to rest. But, if the headaches and nausea keep recurring, you may also want to give their eyes a thorough examination.

3. It Enables You to Notice Early Signs of Vision Problems

Signs of Vision Problems

One of the reasons why vision problems progress to a greater extent is because the early signs are left unnoticed. When your body isn’t in optimal condition, it can’t function at its best.

This means its ability to detect any abnormality with your body’s senses is lower. When this happens, you may start to recognize your vision problems only when they’ve already progressed to a more serious state.

Along that line, here are some of the early signs of a pressing vision problem:

  • Watching TV with one eye shut;
  • Eyes and head pain when reading;
  • Squinting when driving or at times when you usually don’t squint;
  • Poor and blurry vision at a certain distance.

4. It Can Help Detect and Prevent Any Infection

Eye infection can also happen. The eyes are open, so as you go through your daily routine, it’s not impossible at all to have foreign objects invade the eyes.

When this happens and lingers in your eyes, unfortunately, an infection can happen. The early signs are headache, fever, pain in the eyes, or physical symptoms like red, sore eyes.

When given early attention, eye infection can stay contained only to the eye. Unfortunately, when the bacteria causing the infection may have already spread through other parts of the body, more serious problems can occur.

This is why it’s very important to take good care of your eyes. Even a simple eye discomfort shouldn’t be taken for granted. It’s only through a thorough examination of an eye doctor that a proper diagnosis can be made as to what foreign object invaded your eye or what kind of bacteria is causing your infection.

5. It May Detect Other Serious Health Concerns

Taking an Eye Exam

Did you know that one of the very first ways people can tell they have diabetes, high cholesterol, and high blood pressure is through a thorough eye exam? The eyes are the window of the body and indeed, they can help detect the possible onset of serious health issues. 

For instance, when you go through an eye exam, your eye doctor will evaluate the health and condition of your retina’s blood vessels. The same blood vessels are connected to the other blood vessels of the body.

Any abnormality or changes detected in those parts may be indicators of conditions like hypercholesterolemia, diabetes, and hypertension.

Conclusion

As you can understand now, being proactive about your eye health goes beyond just ensuring your vision doesn’t go blurry. It’s also an important stepping stone in ensuring your health stays in optimal condition.

Even if your eyes are only a small part of your body, it plays quite a significant role in ensuring your health stays in good condition. As you aim for optimal health, it’s a good move also to give close attention to your eyes.

This begins with an annual eye exam to safeguard your overall health and wellness.

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Building Muscle
All posts, Health & Wellness

Better Bodies: How Muscle Growth Can Lead to Stronger Immunity

Nowadays, many people strive to improve their physique using various methods like dieting or exercise. After all, having a fit and healthy body can have various benefits.

For one, you’ll find it easier to perform various activities without feeling too exhausted. It can also affect how susceptible you are to various illnesses. 

Muscle growth is a common change you may experience once you start working out. For instance, you may start to see more definitions on your upper and lower body after you spend more time exercising.

Furthermore, muscle building can also help improve various aspects of your body, like improving your immunity against some health complications. 

Here’s how: 

Improve Your Cardiovascular Performance 

Different exercises focus on varying aspects of your physique. For example, cardio workouts, like running or aerobics, target your cardiovascular endurance and helps boost your fat-burning process. 

On the other hand, weight training or bodyweight exercises to aid in toning your muscles.

Overall, any type of exercise is better than none since it can help improve your overall health and wellness. In particular, focusing on increasing your muscle mass may aid in various functions in your body.

For one, it may help lessen your risk of developing injuries and improve the performance of your cardiovascular system. 

Moreover, frequently exercising encourages blood flow and increases your cardiac output. As you get accustomed to working out, you’ll feel less out of breath and find it easier to recover from an intense movement.

Additionally, if you have an active lifestyle and focus on improving your heart health, you may be less prone to various cardiovascular illnesses. For instance, you can avoid developing high blood pressure if you work out regularly. 

Exercising and toning your body may also help regulate your glucose levels, which is important if you have diabetes. You can effectively improve your cardiovascular health and muscle mass by combining weight training exercises and cardio. 

There are also supplements you can include in your routine so you can gain muscles faster and more efficiently. You can ask an expert on which type of supplement will suit your fitness level or you can opt to learn more here

Improve Your Protein Metabolism 

The benefits of muscle toning exercises can be seen not only in the appearance of your physique but also in your protein metabolic process. Muscle growth can only occur if the protein synthesis in your muscles is greater than the protein breakdown. 

This means an effective increase in muscle mass can only happen when there’s a positive protein balance in your body. 

Resistance and weight training are effective methods that encourage your protein balance, and they can boost your protein metabolism. This will result in you gaining bigger and stronger muscles.

Working out regularly and pushing your muscles beyond their limits will help continuously build your muscle tissues, too. This may also help improve your protein metabolism and shorten your recovery time after each workout session. 

A healthy protein metabolism can help prevent various pathologic conditions and chronic illnesses. According to a study from the American Journal of Clinical Nutrition, muscle growth may also improve your amino reservoir, which is important in case your organs have trouble absorbing amino acids from your gut. 

Additionally, it’s vital to take good care of your gut health and ensure its composition is balanced since it’s responsible for various functions in your body, like nutrient absorption and digestion.

If your body isn’t working efficiently, you may be more prone to developing health problems in the future. 

How to Build Muscles?

How to Build Muscles

If you want to look fit and improve your physique, the best method you can integrate into your routine is muscle toning and conditioning. However, not all regimens and workouts may suit your current fitness level.

Hence, it’s important to know how you can safely tone your muscles. 

Here are some tips you can follow to help you build muscles effectively:

Slowly Increase The Intensity of Your Workouts 

If you want to improve your muscles, one key principle of muscle building you should practice is to gradually increase the difficulty of your workouts. If your body no longer feels challenged with the movements you do, your muscles may stop growing.

Hence, it’s best to practice progressive overloads when performing weight training. 

You can either increase the weight you’re lifting or add more sets during your sweat session to ensure your muscles will reach muscle hypertrophy.

Schedule Rest Days

If you want to increase your muscle mass, you shouldn’t ignore the impact of rest days on your fitness. Your muscles can develop tears whenever you work out, and it needs time to repair themselves. 

This is why you may experience delayed onset muscle soreness (DOMS) for a few days following your intense physical activity. If you continue to push your body beyond its limits without allowing it to repair itself, you may not optimize your muscle growth.

Hence, it’s advisable to vary your workout sessions and dedicate time for a rest day. 

For instance, if you exercise five times a week, alternate the days when you lift heavy weights and do cardio. This way, you can focus on different aspects of your physical health without compromising your improvement. 

Eat Adequate Protein

As mentioned, your muscles need protein to repair themselves and grow stronger. But if you’re not supplying your body with enough nutrients, you may not only stunt your muscle growth but also put your health at risk. 

One effective way to boost your muscle development is by eating healthy foods and ensuring you’re consuming enough calories daily. Protein, in particular, is vital in muscle toning and growth.

Hence, it’s best to incorporate products that are rich in protein into your diet.

For example, meats, beans, or tofu are great nutrient sources that don’t have a lot of calories. Eating them will help ensure you’re getting your daily requirement without going over your recommended calorie intake.

Final Thoughts 

A healthy body is one of your most effective protection against various health complications and illnesses. It can minimize your risk of developing some cardiovascular problems, too.

Additionally, the process of building muscle may contribute to the maintenance of your gut health. Thus, if you wish to look and feel healthy, try to focus on building your muscles. 

Fortunately, various workouts like weight lifting can help you effectively increase your muscle mass. So, don’t be afraid to try it out.

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Improve Your Mental Health
All posts, Health & Wellness

6 Unconventional Ways To Improve Your Mental Health

When looking after your mental health, most of the standard techniques used and advised by many may include eating healthy, doing regular exercise, meditation, and opening up your feelings and thoughts to your therapist, family member, or your most trusted friend.

For some, one or most of these methods have worked out for them. But for others, they’ve tried but with less success than they hoped.  

But don’t despair just yet, because the truth is, improving your mental health is not only limited to these traditional techniques. There are ways to boost your mental health and methods that some of you may consider unusual or a bit surprising.   

To begin, here are six unconventional ways to boost your mental health: 

1. Hold A Big Rock 

Everyone knows how stress and anxiety can adversely affect your mental health. Usually, your muscles tighten, your heart beats faster, and your blood pressure rises. It messes up your mental health and could lead to sleep disturbances, body pains, and depressions. 

One way to keep you grounded amid stress and anxiety is by holding a big rock. Any size will do, but the heavier the stone is, the better. Once you have the rock, try to feel its weight with your hands or lap.   

Then, before throwing or smashing it on the ground, let all the negative energy and emotions you’re feeling travel to the rock and release them. You can do it again, if necessary until you feel the negative energy lifted off your head and heart. 

You can also use this method as a kind of anger management instead of venting your anger by hurting someone, you can throw it out on a rock. Metaphorically, as you smash your anger and anxiety on the ground, you’ll remain solid and steady like a rock. 

2. Cook Your Meals

As mentioned, one of the traditional ways to improve your mental health is by eating a healthy diet. Your diet may include leafy greens, lean proteins, whole grains, fruits, and so on. But aside from eating healthy meals, cooking your meals is also beneficial for your mental health. 

Whether you’re cooking at home or in someone else’s kitchen, the process of cooking requires you to be patient, mindful, and be in the present moment.   

It can also be an ideal way to express your creativity as you try to play with flavors and create your recipes if you’re up for it. Most of all, cooking can also boost your self-esteem as it gives you a sense of fulfillment after preparing and serving food for yourself and your loved ones. 

For an extra boost, while cooking, you can chew some CBD gummies from SUPA Naturals CBD and others to keep you relax and focused during the activity. 

3. Jump On The Bed 

Jumping on the Bed

Do you remember when you were kids, you and your siblings used to play in your parents’ king bed and jump repetitively from it? If you still remember your main reason for doing it, it’s because the activity itself is fun and exciting for you.

As you bounce and jump from the softness of the bed, you temporarily forget about everything and only think about trying to get the highest jump. But did you know that you can still use this method to boost your mental health?  

As you grow up, you tend to slowly disconnect from your inner child due to the pressure of real life, specifically, adulthood. But just because you’re a full-grown adult doesn’t mean you can’t be silly and spontaneous sometimes.

So, whenever stress starts to overwhelm you, you can go to your room and jump on your bed to your heart’s content. It’s a simple way to shake off all the stress and negative vibes and focus on having fun and accessing the little joys in life. 

4. Go Dancing 

Another unconventional yet effective way to boost your mental health is by dancing. You don’t need to be a professional dancer nor follow specific dance steps to reap the benefits. 

All you need to do is play your favorite music and dance to the beat. Through dancing, you’re unknowingly releasing anxiety and stress from your body, replacing them with feel-good vibes, and gaining better moods.  

Aside from that, dancing is also a good form of social activity. You can dance with your friends or sign up for dance classes like Zumba, hip-hop, or ballroom dance exercises.

With dancing, not only are you getting physical activity, but you’re also making new friends while having fun. Whether you want to dance in a group or alone in your bedroom, dancing can boost your mental health.   

5. Sing as Often as You Can

Like dancing, singing can also do wondrous things for your mental health. When you sing, the vibrations from your body can alter your mood, emotions, and overall energy.

If you’ve noticed, every time you sing along with your favorite musician or band, you automatically feel more energized as it similarly feels like you’re singing in your concert.

Moreover, according to research, the act of singing boosts your body’s endorphins which are associated with pleasure. As a result, you’ll be in a better mood, and you’re free from stress and anxiety.   

So, whenever you feel stress at work, you can start singing softly or hum a tune while doing your job. Just make sure you’re not too loud to disturb your colleagues who are probably singing their song as well.

6. Laugh (Or At least Try) 

As much as you want to laugh most of the day, sometimes, it’s hard to crack even a smile, especially if you’re under a mental health disorder or if you’re feeling overwhelmed with your surroundings. 

The thing is, most people consider laughing as a reaction, which means you can only laugh when someone tries to make you laugh. But the truth is, no one else is more in control of your laugh other than yourself. It’s up to you if you get any laughs for the day or not.   

So, don’t wait for someone else to tell you something funny to have the benefit from laugh therapy. During your free time, you can watch some funny videos or read amusing books or comics until you laugh your heart out.

If you want, you can even laugh with yourself in the mirror. It may sound crazy and weird, but forcing a laugh out from you can sometimes turn into a real laugh.  

Every time you laugh, your brain produces more dopamine and endorphins, making you feel happy, energetic, and overall, have an optimistic sense of wellbeing.  

Wrapping Up 

This list can still go on and on, and it’s for you to decide what other activities you think can improve your mental health. Whether it’s cooking meals, throwing a rock, jumping in your bed, or singing with your throat, you’ll realize that it’s the little things that can affect your mental health the most.  

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How to Unlock Your Happiness
All posts, Health & Wellness

How Your Past Self Can Unlock Your Happiness

Indubitably, happiness is something that everyone seeks. Most people want the best of everything–from their love lives to their careers and beyond. Yet, as much as they try, it always seems like happiness is just out of reach. 

If you're one of those people, it may be because your current life isn't as happy as you would like. Perhaps, something is missing from your everyday routine or you may be looking in the wrong place. Or, maybe the key to your happiness lies in your past self. 

Most people believe that they have lived before in a past life. That's why some try to attend a past life regression session to unlock happiness. While it might seem like a far-fetched idea, some people believe that person's past life may impact the present. 

Additionally, they believe that resolving traumas and conflicts from a past life can positively impact one's current self, allowing them to gain happiness.

Happiness: Defined

As defined by many, happiness is a state of mind brought about by positive feelings and experiences. Individuals can think happily and positively about themselves and their lives. 

It allows them to feel satisfied with their life choices. It also lets them love what they do and who they are, which brings them happiness. 

However, this isn’t always the case. Some people may be unhappy with their life but feel powerless to change them. It might be because they're in a rut and don't know how to change their negative mindset, they may lack some self-care, or maybe they’re just unhappy. 

If this is the case, then it might be because something in their past life has negative effects on them even or they just simply don't know why they feel unhappy. 

The Role of Your Past Self in Your Current Life

Woman in hypnosis

Many quantum healing experts believe that all of your decisions and experiences are connected. This means that a single incident could affect the choices you make even decades later or in another life.

So, if someone constantly feels a certain way, it may be because of an experience they've had. That's the reason why some believe that an experience from one's past life might have long-lasting effects on their well-being later on.

Positive and Negative Experiences

  • Many believe that there are several ways for people's past selves to affect their current lives. When a person has positive experiences in their past, these experiences can influence their present life. 

A person who takes on the role of someone comfortable and at ease with themselves in their past self might embrace challenges and achieve more in their present life. When they face new challenges in their current life, they don't feel like they need to avoid all the uncomfortable feelings and emotions that come with it. 

  • Others have found that even negative experiences from their past self can still affect their current well-being. When a person has a past self that makes them feel sad or lonely, this emotion could lead to making decisions that make them feel the same way at present. 

For example, a person who has trouble trusting new people or making connections with those around may be betrayed by people they trust in their past life.

Unlocking Happiness

Since someone's past self can have such an impact on their current life, then how can this help you unlock happiness? Well, finding out what life you probably had in a past life can help change your current experience.

For example, someone who has a past self that was less than successful could find out what happened in their previous life and use this knowledge to change their lives. 

Maybe someone's past self had some tragedy or horrible event happen to them, which caused them to go into depression shortly after. Then, they may use this information to change their own lives in a way where they were able to move forward and focus on the positive things in the present.

This might help people to overcome the negative experiences they had, unlocking happiness within themselves.

If you have trauma or phobia, which you think isn't related to anything in your current life, and you can't figure out what causes it, your subconscious mind might be able to identify what's causing it.

The best way to figure this out is by finding what you were like in the past through regression sessions or other mediums.

How to Start Remembering Your Past Life

Although there's no way to prove that people have lived before, many believe that this is possible and that people might access their past lives ' memories through meditation and self-hypnosis

What is Past Life Regression Therapy?

Past life regression therapy is used to help someone recall their past lives. Some individuals use it as a way of understanding the origins of specific traumatic memories. In contrast, others may want to experience past lives that were more fulfilling than their current ones. 

The process of past life regression therapy might not be for everyone. However, more and more people are still turning to it to understand themselves better and uncover why they feel a certain way at present that they can't seem to figure out.

The Takeaway

People’s past selves can be responsible for some of the emotions they experience in their current lives. When you know what your past self went through, you might find that you're able to change certain aspects of your life and unlock happiness, allowing you to take on new challenges and experiences without any adverse effects on your well-being.

So, if you're having trouble remembering or understanding why you feel a certain way, then there may be something from your past life that may be influencing this feeling.

Although your past self is gone, and you can never change what happened in your past self, unlocking happiness in your present self is possible by using these memories and feelings towards a more fulfilling life. 

There are various methods you can use to access this information, including meditation and past life regression therapy. Once you identify what's going on from your past life, it might be easier for you to figure out how to use them to benefit yourself in the present.

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Preparing for retirement living
All posts, Natural Living

4 Tips for Equipping Your Loved Ones to Age in Place

It’s a reality that everybody ages, but this reality isn’t always prepared for by the majority. If you have a loved one who’s getting into old age, you must help them prepare the safe and comfortable environment they need for retirement.

As they grow older, you have the option to bring them to a nursing home or allow them to age in place.  

When choosing for your loved ones to age in place, you need to ensure that your home is senior-friendly to secure their safety and well-being. This will also help them enjoy their days better around with their family and with ease of access getting around without being too dependent or reliant on the people around them.  

Listed below are tips to help you equip your loved ones so they can age in place:

1. Consider Hiring An In-Home Care Service 

Hiring An In-Home Care Service

Bringing your loved ones to a nursing home might not be the ideal solution, especially if you just cannot bear the idea of them growing older without any family member on their side. 

However, if you’re often too busy with work and no one is at home to provide immediate care for your loved one, you might want to consider hiring an in-home care service.  

An in-home care service is a full-time professional healthcare service given at home, which can be customized for senior care. It essentially works like having a personal nurse or caregiver at home.

This will help you make sure that your senior loved one is cared for properly when you’re away.  

And since you’ll be placing your loved ones under the care of an in-home care service, you should look for a company that provides reliable and outstanding services. Look online for professional services in your area, like the Senior Helpers in Orlando, and don’t forget to check testimonials from their actual clients to get a glimpse of the quality of their services.  

2. Senior-Proof Your Home

Senior-Proof Your Home

People in older age are more prone to falling and slipping as they no longer have the strength and stability to support their bodies as they move, especially if they have a history of musculoskeletal injuries or disorders.

You can just imagine the struggle they need to face whenever they need to walk up and down the stairs with weak knees, ankles, and wrists to support their bodies. For your loved ones to live more comfortably at home, you should make your home senior-friendly.  

You can do this by moving their room to the ground floor, if it isn’t yet, along with the things they use the most so they can easily access them. Use non-slip mats in their bathroom and install grab bars in areas where they would sit or have to stay still like the toilet, bathtub, and shower area.

You should also update your house with the following tips:  

  • Consider replacing the entire floor with a carpet 
  • Remove trip and fall hazards such as cords and contraptions that stretch across the floor
  • Cover sharp edges and corners with soft pads
  • Use padded furniture items
  • Install a medical alert system
  • Ensure your loved ones are wearing non-slip footwear
  • Avoid using floor waxes
  • Install lights with motion sensors
  • Reduce the maximum temperature of water heaters
  • Keep a fire extinguisher
  • Place insect repellants in every room
  • Install grab bars, transfer poles, and railings and make sure they’re secure

With the right preparation and arrangement, hazards and risks can be minimized, if not eliminated, so you can be confident that your loved one will be safe and secure at home.

3. Improve Accessibility

Improve accessibility for senior care

Facilitating accessibility in a senior-proofed home is one way to make your senior loved one feel independent somehow, which can be beneficial for their mental and physical health. While the idea might scare you, what you can do is look at how you can help them stay independent while making sure their environment is safe. 

You can begin with these adjustments:  

  • Place items they constantly use on their bedside
  • Replace faucets with single-lever for ease of use 
  • Add stepping stools (with a maximum of two steps)   
  • Keep an extendable grabber or reacher tool handy
  • Put a shower chair inside the bathroom
  • Use higher chairs and toilets 
  • Place kitchen items on lower shelves or drawers
  • Add ramps or stairlifts where needed 

While the adjustments may be an added cost, they will help guarantee that your loved one will be more comfortable doing things independently without safety hazards. 

4. Save Emergency Numbers on Speed Dial

If your loved one can operate a cellphone, it would be best if you could add emergency details on their contacts. This way, they won’t have any trouble calling for help when there are emergencies.

Alternatively, you can also put a list of emergency numbers next to the telephone. Saving important emergency numbers on speed dial and teaching them how to use speed dials in case of emergency will also help them make a call faster and fuss-free.  

Ensure you make a list of the following emergency contacts:  

  • Emergency hotline
  • Fire control 
  • Poison control 
  • Police department
  • Family emergency contacts 
  • Their primary doctor
  • Healthcare provider 
  • Nearest emergency room 

Explain these numbers to your senior loved one and teach them how to make a call and which numbers to dial when they have an emergency. If they have a companion at home, provide them with the same instructions as well.

Conclusion 

Allowing your loved one to age at home safely and comfortably is possible with the right planning and preparation. Aside from making it possible for them to spend more time with the family, it also helps them retain their independence and autonomy even through older age.

Senior-proofing your home will require careful and thoughtful planning. However, if you want to make sure you’re not missing anything, you can also consult with professional contractors that specialize in senior-proofing homes or home safety services.

While it may be costly, treat it as an investment for your senior loved one’s safety, comfort, and happiness, which is what any loving family member will want.

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Magnesium Glycinate
All posts, Health & Wellness

Magnesium Glycinate 101: Its Uses, Benefits, And Potential Risks

Magnesium glycinate is a compound that’s used as a supplement by individuals suffering from low magnesium levels or with magnesium deficiency. 

In case you're suffering from medical conditions such as high blood pressure, muscle and nerve problems, or fluctuating blood sugar levels, a medical doctor may prescribe you with magnesium glycinate.

Moreover, it’s believed that magnesium helps in the manufacture of DNA, protein, and bones.  

Sources of Magnesium 

Natural foods are the best sources of magnesium. These include seaweed; legumes, such as lentils and beans; leafy vegetables, such as spinach and Swiss chard; fish, especially halibut; whole unrefined grains; nuts and seeds, such as sesame seeds, pumpkin, and chia; and, fruits, such as blackberries, bananas, and dried figs.  

However, for individuals suffering from a deficiency of magnesium, it’s thought that supplements containing high levels of magnesium, like magnesium glycinate, can help you boost the levels of magnesium in your body. 

Symptoms of Magnesium Deficiency

It’s believed that magnesium deficiency may lead to psychological and neuromuscular symptoms, such as anxiety, depression, irritability, delirium, insomnia, hyperexcitability, and lack of energy.

Uses of Magnesium Glycinate 

In most cases, you’re recommended to take magnesium supplement if you’re experiencing poor magnesium absorption. A magnesium supplement may also be used as a way of preventing or treating very low amounts of magnesium in your blood.

Medical professionals believe that some brands of magnesium supplements are useful in treating stomach acids, such as stomach upset, acid indigestion, and heartburn.  

Additionally, magnesium is thought to be essential when it comes to the normal workings of your body cells, muscles, nerves, bones, and your heart. It's recommended that an individual should have a balanced diet to help them keep their magnesium levels at an optimum.  

Some circumstances are thought to result in a faster loss of magnesium in your body than it’s being replenished by your diet. Some of these circumstances are poor diet, medical issues, such as severe vomiting, diarrhea, intestinal or stomach absorption challenges, and poor control of diabetes.

Low levels of magnesium may also be a result of ‘water pills’ treatments or diuretics, such as hydrochlorothiazide and furosemide.  

Even though there are many types of magnesium supplements, magnesium glycinate is one that’s highly used in the market. It's usually recommended that you use it with food to reduce the effects of stomach upsets.

Furthermore, magnesium glycinate is thought to be the gentlest with your stomach and have fewer side effects.  

However, in case you’re under some kind of medication, you need to be guided by your medical doctor or pharmacist on how to use the supplement. If it’s a long-term medication, they may prescribe for you a plan that you can use alongside your medication.

People with kidney problems should exercise a lot of caution with magnesium glycinate because kidney health problems are believed to create difficulties in terms of expelling excess magnesium from your body. 

Dosage

Magnesium is available in pharmacies or any authorized dispensary in several forms, such as capsules, oils, Epsom salts, magnesium creams, and drinkable powders. These different types help different kinds of people.

Some individuals do take magnesium glycinate for sleep, while others may prefer Epsom salt baths. Also, others may be enthusiasts of powdered magnesium to help in recovering from post-workout aches.

Using Magnesium Glycinate Tablet 

Magnesium Sources

Magnesium tablets are to be taken by mouth, as instructed by a doctor. Ensure that you keenly follow the medical instructions of your doctor, and where you need clarification, you can ask your pharmacist or your doctor.

Most medical practitioners may direct you to take magnesium supplements during meals to lower the effects of stomach upsets or diarrhea. However, in case of some other conditions, you might be directed differently.  

It's advised that you should take every dose with a full glass of water (240 milliliters or 8 ounces), except for special instructions from your doctor.

Ingest the extended-release capsules and also the delayed-release or enteric-coated capsules or tablets whole; don’t crush them. It's believed that doing so pours all the drugs in your stomach at once, which may raise the risk of side effects.  

Moreover, you’re discouraged from cutting the tablets into two, except for those that have a score line or when your doctor has given you a go-ahead to do so.

So, you should only swallow the tablets whole or split them when permitted by the doctor without chewing or crushing.

Benefits of Magnesium Glycinate

It May Improve Your Sleep

Many people with sleeping difficulties use magnesium glycinate for sleep. This is because it’s thought to have the capability of helping your muscles relax or relieve you from stress, which is believed to be the chief cause of lack of sleep. 

Medical doctors believe that magnesium glycinate supplements may improve insomnia. Also, magnesium may help you gain more hours of sleep because of reduced stress in your nervous system.

Additionally, magnesium glycinate supplements are believed to help you achieve a healthy circadian rhythm, which may help your body get natural sleep easily and a feeling of refreshment after waking up.  

If you struggle with lack of sleep, it’s advised that you should have the right kind of mattress. You should also use a proper pillow, such as a lavender pillow that’s excellent in ensuring that your neck and head are resting well and at the right angle.

It May Regulate Your Blood Pressure

It's thought that magnesium glycinate may significantly help normalize your blood pressure. This is believed to work well with diastolic and systolic pressures.

It May Improve Your Memory

Magnesium glycinate is believed to contain magnesium L-threonate, which is said to have potential benefits to your brain and may help you fight brain disorders, such as age-associated memory loss and depression.

Magnesium also promotes synaptic plasticity, especially in cultured brain cells.  

Moreover, scientists believe that magnesium is integral in the relay of signals from your brain to other parts of the body. It functions as the doorway for the N-methyl-D-aspartate (NMDA) receptors, which exist in your nerve cells and help in the development of the brain, learning, and memory.

Some important amino acids in neurotransmitters are found in magnesium glycinate.  

If you experience very low and high levels of magnesium, you stand the risk of suffering from dementia. 

It May Control Your Blood Sugar

Keeping your blood sugar levels regulated can be a difficult task, especially for the elderly. However, medical professionals believe that magnesium glycinate helps regulate your blood sugar.

It's thought that magnesium aids in the breakdown of sugar, which is useful in regulating insulin resistance and the breakdown of carbohydrates.  

Scientists believe that consuming magnesium supplements has the potential of raising the level of magnesium in your blood, which helps in controlling diabetes. In case you’re in the pre-diabetes stage, magnesium supplements may have you preventing the attack of the two types of diabetes.

It May Help In The Development of Healthy Bones 

Apart from calcium, which is essential for bone health, magnesium is also thought to be integral in the process of bone formation.

It's also believed to have an influence on the parathyroid hormone and vitamin D levels, which are involved in the formation of your bones. Therefore, to have healthy bones, you need to have the correct concentration of magnesium in your body. 

It May Help In Managing Premenstrual Syndrome (PMS) Symptoms

Doctors believe that consuming magnesium at the recommended dosage (250 mg in a day) may help your body in managing premenstrual syndrome symptoms.

Scientists believe that PMS in some patients may trigger suicidal thoughts, as well as cause dissociation with family members, poor work performance, and strained personal relationships.   

It’s thought that magnesium may help in lowering prostaglandins and easing menstrual cramps among women. Moreover, magnesium may help in the detoxification of estrogen, thus, easing PMS.

It May Help In Reducing Leg Cramps

It's thought that magnesium glycinate may help in alleviating pregnancy-induced leg cramps. Doctors believe that taking 300 mg of magnesium glycinate each day lessens the rate of leg cramps and their intensity by 50%.

It Has Fewer Side Effects

Medical practitioners believe that magnesium glycinate has more bioavailability and has gentler effects on your stomach compared to other types of magnesium supplements.

It May Reduce Headaches And Migraines

It’s thought that magnesium glycinate is effective in providing nutritional value to patients with magnesium deficiency, which causes migraines. Individuals with frequent migraines are advised to take magnesium supplements.

It May Lower The Severity Of Asthmatic Attacks

Because of the ability of magnesium to help in relaxing your muscles, it’s thought that it can help lessen your asthmatic spasms. Magnesium is a bronchodilator, and it’s thought to expand the airways and bronchial muscles, allowing more air to move in and out of your lungs.

This may significantly relieve your asthmatic symptoms, like shortness of breath. 

It May Reduce The Risk of Stroke and Heart Failure

Magnesium glycinate is believed to lower the risk of suffering from stroke and heart failure. Medical doctors advise that low magnesium levels in your body in a protracted time puts you at risk of the aforementioned conditions.

However, maintaining the right amount of magnesium is believed to equip your body with a defensive mechanism.

It May Help With Chronic Fatigue

It's also thought that you can use magnesium glycinate supplement to treat chronic fatigue syndrome. However, doctors believe that this is an area that needs more scientific studies.

Potential Risks of Magnesium Glycinate

Even though magnesium glycinate is associated with the above-mentioned benefits, consuming high volumes of dietary magnesium supplements may cause serious effects, such as diarrhea, stomach cramps, and nausea.

Moreover, overconsumption of magnesium may cause you to start experiencing irregular heartbeat, which can lead to cardiac arrest.  

Magnesium supplements, including magnesium glycinate, may cause poor functioning of these medicines: 

  • Antibiotics: It’s thought that your body may experience challenges when absorbing antibiotics, especially if you take them soon after or before a magnesium supplement dose.  
  • Bisphosphonates: These are drugs that you use to treat osteoporosis. You may experience challenges in the absorption of these drugs, especially when taken soon after taking magnesium supplements and other drugs containing high levels of magnesium.  

Medical doctors believe that taking your antibiotics two hours before taking your supplements or four to six hours after consuming your magnesium-containing supplements helps in reducing the reaction of magnesium supplements and antibiotics.  

Although magnesium glycinate is prescribed because of its benefits, it’s, at times, associated with rare allergic reactions. Some of the allergic reactions of magnesium glycinate are swelling/itching (common on your face, throat, or tongue), rash, breathing troubles, and severe dizziness.  

Common skin conditions that you may experience are: 

  • Eczema: With this, your skin becomes inflamed, scaly, red, and itchy.  
  • Granuloma Annulare: This is a skin condition that results in circular-shaped rashes, as well as reddish bumps.  
  • Lichen Planus: The symptoms of lichen planus skin disorder include flat-topped shiny bumps. They are angular in shape and appear to be reddish-purplish. They mostly occur on your ankles, wrists, at your back, your lower legs, and on your neck.  
  • Pityriasis Rosea: This skin condition is believed to begin with a scaly, large, pink patch on your skin at your back or your neck. It may start with the appearance of one patch, which is, then, followed by other patches.

Severe hypermagnesemia is believed to result from prolonged consumption of over-the-counter laxatives. This may result in fatal effects among individuals with renal (kidney) problems because your kidneys aren’t working in the optimal state, making it hard to remove magnesium from your body.

Bottom Line 

Even though magnesium glycinate is generally safe for many people, ensure that you’ve received prescriptions from a trusted medical doctor, especially if you’ve bought over-the-counter supplements or if you have underlying medical conditions, such as kidney problems.

You also have to let your medical doctor know the type of medication that you’re using so that you can be given a good plan for your supplements to avoid adverse reactions.  

However, there are many benefits that you can enjoy by using magnesium glycinate, such as improving your sleep, regulating your blood sugar, controlling blood pressure, improving your memory, promoting growth of healthy bones, managing premenstrual syndrome, reducing leg cramps during pregnancy, reducing headaches and migraines, and controlling the severity of your asthmatic attacks.

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vitamin c benefits
Nutrition, All posts

Vitamin C: Health Benefits, Foods, and How to Supplement Correctly

The citrus-fruit vitamin is known for immune-boosting properties, but it has a host of other health benefits. It’s found in many food sources, especially fresh fruits and vegetables, but some are higher than others.

In this article we will discover some of the proven Vitamin C benefits that will help to improve your health, food, and how to supplement properly.

Research-Proven Health Benefits of Vitamin C

Vitamin C is a water-soluble vitamin that is a potent antioxidant. It is an essential vitamin and must be provided from dietary sources since the body cannot make it on its own. 

You can obtain vitamin C from many fruits and vegetables. Citrus fruits, papaya, strawberries, pineapple, and mango are rich in vitamin C. Spinach, tomatoes, broccoli, peppers, and potatoes are vitamin C-packed vegetables.

Also, vitamin C can be obtained from as dietary supplements, like smoothie powders. For instance, super greens powder by Curavita is rich in vitamin C.

Adults can take as much as 2000 milligrams of vitamin C to boost immunity. Vitamin C helps in strengthening the immune system, reducing the symptoms of cold by 14% in children and 8% in adults, translating to one less sick day. It has numerous health benefits that are backed by solid research.

Boosts Immunity & Fights Infection

Perhaps its most popular use, vitamin C is a potent immune booster. It supports several key aspects of the immune system’s function.

As a nutrient, vitamin C can boost the production of white blood cells that fend off infections and help to fight them once you get them. (1)

It also functions as an antioxidant to reduce the cellular and tissue damage you could get from free radicals. Vitamin C also supports healthy skin and can promote better wound healing. (2)

Reduces Risk of Chronic Disorders

As an antioxidant, vitamin C fights cellular damage in the body that can result in breakdown from free radicals and oxidative stress. Chronic disorders are associated with inflammation and damage from these free radicals.

Many chronic diseases are tied to oxidation in the body, such as cancer, autoimmunity, cataracts, heart disease, neurodegenerative disorders, and rheumatoid arthritis. (3)

Regularly eating vitamin C or taking supplements is associated with a boost in blood antioxidants by as much as 30 percent, which also reduces the occurrence of inflammation. (4)

Lowers Blood Pressure & Supports Heart Health

More than 30 percent of Americans have high blood pressure, which increases the risk of heart disease. (5) Vitamin C helps to normalize blood pressure by relaxing blood vessels. This effect is seen in both healthy individuals and those who already have elevated levels.

Heart disease is the number one cause of death across the world, and vitamin C also helps to balance cholesterol levels. While cholesterol in and of itself doesn’t cause heart disease, when LDL levels become elevated and get oxidized, they can increase plaque build-up in the arteries.

Vitamin C helps to balance cholesterol and fights oxidative stress, therefore, having a protective effect on artery health.

Vitamin C can also help to lower triglyceride levels, which are also associated with heart disease risk factors. The protective benefits of this vitamin were shown by just taking 500 milligrams daily.

Prevents Gout & Reduces Uric Acid Levels

While osteoarthritis and rheumatoid arthritis are more well-known, gout is another form of arthritis that impacts around four percent of American adults. (6)

Like other forms of arthritis, gout causes painful inflammation and swelling in joints, primarily in that of the big toe. Pain attacks can come on without warning and make it debilitating to walk or stand.

Gout is caused by elevated levels of uric acid, which is a waste product in the body. When levels get too high, it crystallizes, resulting in painful joint deposits in the toes.

Vitamin C helps to reduce uric acid levels and can reduce the risk of developing gout by more than 40 percent. (7)

Supports Bone Health

Bones are constantly in a state of being remodeled, and when we don’t have the right nutrients, they can become weak and brittle. Bone density loss is a common aging problem, especially in women.

Vitamin C helps defend bone density by improving calcium absorption, but also by reducing oxidative stress in the body. (8)

If you already have brittle bones or want to protect against osteoporosis, 1,000 milligrams of vitamin C daily is the study-suggested dose for optimal bone health.

Promotes Mental Health & Mood Balance

Vitamin C can boost mental health, ease depression, and provide balance for emotional wellness. In studies of people who are hospitalized, vitamin C supplementation is able to reduce mood disturbances by 34 percent.

At its root, depression is a condition highly influenced by inflammatory processes. Vitamin C is a potent antioxidant that can help curb inflammation in the body and may be able to reduce symptoms.

Vitamin C supplementation can be a lot more fun by drinking vitamin C-rich smoothies. Add super green powder in your favorite ice cold shake, smoothie, or juice to boost your mood. It’s a great way to refresh your body and mind, especially in hot summer days.

Defends Against Anemia & Helps With Iron Absorption

Without iron, the blood is unable to carry enough oxygen throughout the body. It’s also required for making red blood cells and preventing anemia.

But iron is a mineral that is one of the more common deficiencies, and even if a person isn’t deficient, low levels can have a critical role in fatigue and metabolism.

Vitamin C can help increase absorption of iron from food sources and from supplements. It’s especially effective in optimizing absorption of iron from plant-based sources. (9)

Eating 100 milligrams of vitamin C with any iron sources increases absorption by nearly 70 percent. This is especially important for anyone dealing with anemia.

Protects Brain Health & Promotes Cognition

Dementia affects more than 35 million people in the world and involves symptoms like poor thinking, memory problems, and a lack of connection to daily life. (10)

It is most commonly seen in older individuals.

Research suggests that at the root of dementia are stress and inflammation factors that affect the nervous system and increase the risk of brain problems.

Vitamin C, as an antioxidant, can help to lower inflammation levels throughout the body and may be protective of brain health. Low levels have also been associated with poor cognition.

Those who have dementia are shown to have too little vitamin C, so supplementing with this nutrient or increasing fresh foods that are high in vitamin C can have a protective effect on overall brain and nervous system health.

Takeaways 

You’ve just learned the health benefits of vitamin C, including the foods high in vitamin C, and supplementation. This vitamin plays a crucial role as an immune system booster, reducing the signs and symptoms of colds, flu, and other types of infections.

Also, vitamin C helps promote good mood and relieves stress and anxiety. Vitamin C supplementation aids in reducing risk of heart disease, metabolism problems, dental health issues, and even bone medical conditions.

26 Foods High in Vitamin C

While you can get vitamin C from supplements, it’s also abundant in fresh foods. These are the foods with the highest levels.

  1. Thyme: This herb has three times more vitamin C than citrus fruits, gram for gram. A single ounce provides half the day’s requirements for vitamin C.
  2. Acerola Cherries: A one-half cup serving of these contains over 900% daily value with a whopping 820 milligrams of vitamin C.
  3. Blackcurrants: Just a half cup of this fruit provides 112% daily value of vitamin C, plus specialized antioxidants make them effective for reducing the risk of chronic and neurodegenerative disorders.
  4. Parsley: Two tablespoons provide more than 10% daily value of vitamin C and it’s also an excellent source of plant-based iron.
  5. Australian Plums: This Australian superfood contains almost 500 milligrams per plum, which is more than 530% daily value. It’s also a good source of potassium, vitamin E, and other antioxidants.
  6. Mustard Spinach: One cup of this green provides more than 200% daily value of vitamin C, and it is also an excellent source of fiber and folate.
  7. Kale: A single cup of this dark leafy green provides 90% daily value of vitamin C, and it’s also packed with vitamin K, carotenoids, and fiber.
  8. Green Chili Peppers: A single green chili pepper has more than 120% daily value of vitamin C, along with capsaicin, which is another way to lower inflammation levels.
  9. Red Chili Peppers: One red chili pepper contains 72% daily value of vitamin C and has special fat-burning properties that green chilis don’t contain.
  10. Broccoli: This cruciferous vegetable provides more than 100% daily value from a single cup. It is also widely considered as an anti-cancer food that can decrease inflammatory markers by nearly 50 percent.
  11. Guavas: This Central and South American fruit has more than 140% daily value of vitamin C and is also a source of lycopene (the antioxidant that is also found in tomatoes).
  12. Green Bell Peppers: A one-cup serving provides 100% daily value of vitamin C.
  13. Brussels Sprouts: These mini-cabbages contain 108% daily value in a single cup serving. They’re also an excellent source of fiber, potassium, folate, vitamin K, manganese, and vitamin A.
  14. Persimmons: A single American persimmon contains almost 20% daily value of Vitamin C.
  15. Lemons: The juice of this fruit is a vitamin-C rich antioxidant that contains half a day’s vitamin C in just half a juiced lemon.
  16. Sweet Yellow Peppers: With more than 150% daily value of vitamin C in just a half cup, sweet yellow peppers are also a superfood for healthy eyes.
  17. Papaya: One cup of papaya contains 100% daily value for vitamin C, plus it’s also an anti-inflammatory superfood that can protect against Alzheimer’s.
  18. Strawberries: One cup of strawberries provides 100% daily value for vitamin C, plus a host of other flavonoids, fiber, folate, and nutrients that fight cancer, dementia, diabetes, and heart disease.
  19. Kiwifruit: Just a single kiwi contains 80% daily value of vitamin C, plus other antioxidants and fiber.
  20. Lychees: One cup of lychees, a tropical fruit from the soapberry family, contains more than 150% daily value of vitamin C.
  21. Rose Hips: A small, tangy fruit that is part of the rose plant, a small serving contains more than 100% daily value.
  22. Oranges: A single medium orange is packed with nearly 80% daily value of vitamin C.
  23. Grapefruit: One grapefruit half has 73% daily value of vitamin C.
  24. Sweet Red Peppers: Another variety in the pepper family, sweet red peppers contain more than 300% of the recommended daily intake in a one-half cup serving.
  25. Cantaloupe: One cup of this melon fruit contains 98% daily value of vitamin C, plus a full day’s serving of vitamin A, too.
  26. Tomatoes: One full-sized tomato contains nearly half of a day’s worth of vitamin C, plus other antioxidants like lycopene which support heart health and male fertility.

Symptoms of Low Vitamin C

If you don’t get enough vitamin C from foods or supplements, you’re at risk for developing a host of symptoms. The most common associated with low vitamin C intake include:

  • Rough, bumpy skin (keratosis pilaris)
  • Dry or damaged skin
  • Easy bruising
  • Poor wound healing
  • Joint pain and swelling
  • Weak and brittle bones
  • Bleeding gums and periodontal disease
  • Lowered immunity and increased infections
  • Iron-deficiency anemia
  • Fatigue
  • Low mood
  • Unexplained weight gain
  • Inflammation

Side Effects of Too Much Vitamin C

While too little vitamin C can cause problems, there are also issues associated with consuming or taking too much. Toxicity with vitamin C isn’t common since it is a water-soluble nutrient that is excreted in the urine when levels are higher than needed.

All cases of excess vitamin C happen in response to supplementation, which is why it’s important to check with your doctor on dosing and frequency.

These are the top two problems associated with too much vitamin C supplementation.

Digestive Upset: Consuming more than 2,000 milligrams per day can lead to nausea, diarrhea, and acid reflux.

Kidney Stones: When you take too much vitamin C, it is eliminated from the body via the kidneys and urine. But this waste contains oxalate, which can crystallize and lead to the development of kidney stones.

How to Supplement with Vitamin C

If you do want to take vitamin C supplements, be sure to choose a high-quality version. You can get vitamin C in powder and capsule form. If you are allergic to or sensitive to corn, be sure to choose a supplement that is sourced from tapioca, since most are derived from corn products.

The recommended daily intake to avoid deficiency is between 100 and 200 milligrams. Most people can get this from dietary sources alone, as evidenced above by the many foods that are rich in this nutrient.

If you don’t eat a lot of fresh fruits and vegetables, you might need to supplement, but in order to avoid excess amounts, limit intake to 1,000 milligrams per day. If you’re sick or rundown, taking 2,000 milligrams a day is considered to be the tolerable upper limit.

Some sources on the internet suggest a vitamin C flush, where you take more than 5,000 milligrams of vitamin C — but this is not recommended since it increases oxalate in the body and could strain the kidneys or lead to the formation of kidney stones.

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Vitamin C: Health Benefits, Foods, and How to Supplement Correctly | Happybodyformula.com

References

  1. Institute of Medicine (US) Panel on Dietary Antioxidants and Related Compounds. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington (DC): National Academies Press (US); 2000.
  2. Camarena V, Wang G. The epigenetic role of vitamin C in health and disease. Cell Mol Life Sci. 2016;73(8):1645-1658.  (PubMed)
  3. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoidsexternal link disclaimer. Washington, DC: National Academy Press, 2000.
  4. Douglas RM, Hemila H, Chalker E, Treacy B. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2007:CD000980.
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Unhealthy Gut
All posts, Health & Wellness

How To Balance Gut Bacteria

For the past few years, scientists have tirelessly worked to discover the mysteries found in the human digestive system.

Today, the digestive tract is more than just a pipe that connects where people intake food and where they excrete waste. Instead, it’s a complex environment that houses trillions of bacteria that can either positively or negatively affect a person’s quality of life. 

These microorganisms in the gut have gained some traction not only in the medical community but also in individuals who are continually looking for ways to improve their health.

The discovery of gut flora increased the demand for microbiome tests to identify how balanced a person’s gut health is. You can even order this test online from My Psomagen and perform the test at home. 

Interested in learning more about your gut health?

Read on to discover the signs of an unhealthy gut and what you can do to drive harmful bacteria away and promote a better quality of life. 

Why Your Gut Health Matters

Believe it or not, your body houses more bacteria than cells. In fact, hundreds of trillions of bacteria live inside your body, and they’re mainly located in your gut. These microorganisms help you digest food properly, so your body can absorb the nutrients it needs.  

But more than breaking down nutrients in your food, these hosts of bacteria also work to optimize other systems in your body to maintain your physical and mental well-being. 

Microorganisms in your gastrointestinal (GI) tract—also referred to as the gut microbiome—consist of good and bad bacteria. 

Healthy bacteria are responsible for breaking down food, boosting immunity, and maintaining equilibrium in your GI tract.

An abundance of good bacteria in the gut prevents the harmful bacteria from multiplying and dominating your body. A balanced and healthy gut microbiome has also been associated with improving emotions and brain processes. 

On the other hand, harmful bacterial is responsible for increasing your chances of developing chronic diseases.

In fact, studies have found that the abundance of certain harmful bacteria in the gut may cause heart ailments, high cholesterol levels, Crohn’s disease, Irritable bowel syndrome, type 2 diabetes, and even cancer.  

For this reason, keeping a balanced gut microbiome is essential in maintaining not only a healthy gut but also your overall health.

The question now is, what can you do to improve and balance the bacteria found in your gut? 

Signs Of An Unhealthy Gut  

Gut Bacteria

For the most part, having an unhealthy gut can be easy to spot, especially when you’re experiencing physical symptoms, like gastric problems and skin irritations.

However, a person may experience signs of an unhealthy gut without them knowing it. Some of the leading causes of having an unhealthy gut are high-stress levels, inadequate sleep, overeating processed and high-sugar diets, and taking antibiotics. 

So, if you’re worried about an unbalanced gut microbiome, here are some of the signs you should watch out for:

Upset Stomach

A healthy gut promotes better digestion and waste elimination. If you frequently experience constipation, diarrhea, heartburn, or feeling bloated and gassy, you may have an unhealthy gut. 

Increased Sugar Cravings

You may be already aware that forming the habit of eating sugary foods can be a vicious cycle that’s difficult to escape.

In fact, eating a diet rich in processed foods and refined sugars can reduce the level of good bacteria found in your digestive tract. When this occurs, you’ll experience more sugar cravings that can further damage your gut microbiome. 

Sudden Weight Change

Since the good bacteria in your gut help digest food, an imbalance in the gut flora can harm the ability of the body to store fat, regulate, blood sugar, and absorb nutrients.

When these processes are disrupted, gaining or losing weight may occur without changing your diet or exercise routine. 

Constant Fatigue

Serotonin, a hormone in charge of regulating a person’s mood and sleep, is produced in the body’s digestive tract. Whenever imbalances or disruptions occur in the digestive tract, serotonin production is affected as well.

If you’re constantly feeling tired or having difficulty sleeping or staying asleep, you may have an unhealthy GI tract. 

Skin Irritation

Certain skin conditions such as eczema and acne may be another sign of an unhealthy gut. Poor diet and food allergies can cause inflammation in the abdomen resulting in the leaking of proteins out of the body through the skin. 

Food Intolerances

A food intolerance occurs when a person’s digestive system has difficulty digesting a specific food source. Your body needs a fair amount of good bacteria in order to break down certain foods effectively.

When your gut is rich in bad bacteria, it becomes harder to digest food sources, thus developing food intolerances. 

Maintaining Balance 

Knowing these signs, how do you exactly improve the health and maintain the equilibrium of your gut? The best course of action to improve gut health is changing your diet and developing healthy habits, such as getting enough sleep and exercising. 

In terms of food intake, incorporating probiotics and pre-biotics in your diet is an excellent way to promote a healthy gut.

Probiotics

Probiotics are live microorganisms found in your body. They’re also common in fermented foods. Some of the foods rich in probiotics include:

  • Yogurt
  • Sauerkraut
  • Kimchi
  • Kombucha
  • Miso
  •  Traditional buttermilk
  • Cheeses (cheddar, mozzarella, and gouda)
  • Tempeh
  • Miso
  • Kefir
  • Natto

Prebiotics

On the other hand, prebiotics refers to fibers and healthy sugars found in fruits, vegetables, and whole grains, which act as food sources for your digestive microbiome.

Familiar prebiotic food sources include:

  • Chicory root
  • Dandelion greens
  • Artichoke
  • Garlic
  • Onions
  • Leeks
  • Asparagus
  • Bananas
  • Watermelon
  • Barley
  • Oats
  • Seaweed
  • Apples

Conclusion

As you can see, keeping a well-balanced digestive health is no different than living a healthy lifestyle. Incorporating a diet rich in fibrous fruits and vegetables, as well as probiotic foods, can boost the level of good bacteria in your gut.  

To achieve the best results, try to get as much as 7 to 8 hours of sleep every night.

Develop the habit of engaging in physical activity and exercising regularly. Combining these three is your ticket to a healthy gut and lifestyle.

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