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An Health blog that provides information on current health trends in the way of articles, videos and infographics. Popular topics are diet, healthy lifestyle, yoga, meditation, nutrition and many more.
Skin problems are severe nowadays; every second person is being caught up with major skin problems like acne, pigmentation, pimples, and much more! But by God’s grace, our technology has advanced the science of medicines, and thereby it’s now much more comfortable to cure skin problems. Now you don’t have to wear sunglasses to hide dark circles under your eyes, or you don’t need to wear full sleeves clothes so that your dark patches don’t get spotted.
We are here with the top common skin problems and methods to cure them
Most mid-age women witness acne on their face. They are irritating and can make you lose your confidence because at times they will occur in the mid of your face and you can’t do anything but wait.
How they occur?
Acne causes when bacteria get mixed with excessive oil in your skin. Blackheads, whiteheads acne most commonly spotted in summer due to pollution and hot temperature.
How to cure?
However, they can prevent if you wash your face twice a day with clean water and face wash. Remember, you don’t have to wash your face only with water, if you do so all the dust on your face will stick your pores once you get your look. Secondly, you can also use clarifying products such as clay masks which helps to remove dead skin every alternative day.
2. Dry skin
Though some does not see dry skin as a problem, many of us accept that this is a “type” of a surface that we have naturally but to bring you this fact that dry skin is a significant concern and it can be a sign of unhealthy skin.
How they occur?
Dry skin is mostly treated in winters saying that weather makes skin dry but apart from that dry skin can be due to exposure of air conditioning or chlorinated pools. Dry skin is an example that your skin is losing the right amount of oil or moisture that it needs.
How to cure?
To treat dry skin, one should use a moisturizer, and if you are going out in summers, then sunscreen is a must for you with adequate SPF level. A good moisturizer will replenish your skin and keeps healthy.
3. Skin Rashes
Summer is the time of rashes; it could be heated rashes or allergic rashes. If your skin is sensitive, then you may witness rashes n your skin, i.e., a burning sensation and it will give you severe redness.
How do they occur?
They can be caused by excessive heat or by poisonous plants. You need to keep a check on your environment or if you are allergic to something, avoid going there.
How to cure?
Wash that area regularly not with soap, not with face wash only with water, clean water. The soap contains acid; it will not help in skin-soothing. You must also apply to repair creams with HCL, SPF, vitamins that will help in regenerating your skin cells. If you still feel that this is a severe problem and cannot cure by any repairing cream, then you can see skin specialist in Chandigarh.
4. Brown spots
Those brown spots don’t feel beautiful on the skin. They can be irritating and can become a spot in your beauty.
How do they occur?
They usually generated by dead skin; if you don’t wash your face regularly, then you may witness brown spots on your skin. The excess of sun rays can also cause brown spots as they burn a particular area of your skin
How to cure?
Stay covered and tries not to heat up in summer season, you can use creams that provide you with even skin tone and ends up giving proteins to your skin, these creams will promote skin radiance.
Eczema is that skin condition that causes it to be inflamed or irritated. If it happens to infants that there is an 80% chance that inflammation will continue for the rest of their life. It is not essential that it occurs only on the face, it can give you red rashes, itchiness on hands, legs anywhere on your body.
How do they occur?
They occur naturally if your family is prone to allergies, then there is a chance that you may suffer from eczema. Secondly, if you are in contact with chemicals too much like soaps, detergents then also there is a chance that you can get inflammation.
How to cure?
There is no cure for this disease, but it can manage, and that’s good news! You reduce your symptoms you can add baking soda or oatmeal oil to the water while taking a bath. Avoid using harsh soaps and moisturizer, which contains fragrance.
6. Lip Sores
Lip sores, often known as cold sores, are very general. They are fluid-filled red blisters and are transferrable. They can transform from person to person by sharing food, kissing, and sharing makeup or by oral sex. They can be very painful.
How do they occur?
They get affected by the virus if you are sharing food or doing the above things. They are clubbed together and can remain for weeks.
How to cure?
If you feel the burning sensation on your lips, then you should treat them immediately. There are ointments which are available in the market to treat the same.
Warts are growing skin commonly seen on fingers, nails, or hands. There are three types of warts. First planter warts they are found on soles of the feet. Second, flat wars- appears on the face, legs of children and last genital warts they discovered in genitals look like a reddish-pinkish cauliflower head
How do they occur?
They caused through direct contact with HPV contagious. You can visit the skin specialist in Chandigarh to cure the same.
How to cure?
Warts are generally harmless! The most common way to treat them is by taking cryotherapy with over-freezing products.
As you have seen that skin problems can be very frustrating but if you cure the right issue on right time with the right equipment then you may not feel difficulty and can take your life back to normal! Have a happy skin.
Kratom is there in different strains, and every one of the strains has some benefits and some disadvantages too with it. The function of all the different strains also vary. That is a guide that would help you understand what kind of Kratom crazy you need for the specific problem that you are facing, or for the kind of betterment you want in your life. It is a powder that comes from leaves, and each one of them has different properties.
Types of kratom.
There are three types of Kratom.
White Vein Kratom
Red Vein Kratom
Green Vein Kratom
How are they different from one another?
All of these three vein Kratoms are different because of the plants that they are used to extract them. It is a powder people make from the composition of leaves. And the color is based on the color of the veins that these leaves have for that matter. If the color of the veins is green then it would be green vein Kratom if it is red, then red vein Kratom and same is the case with during vein Kratom.
White Vein Kratom
White vein Kratom is the kind of vein Kratom that is the most energizing one. One can say that people can use it as a replacement for coffee because of the same benefits, such as boosting the energy levels that it has. Many people have been consuming white vein Kratom in the morning nowadays because they need focus and energy that it provides them.
White vein Kratom helps with the stimulation; this means that it would never fail to make the person consuming it, energetic for that matter. Many people are of the view that when they consume white vein Kratom, they do not experience jittery at all.
Another benefit that the white vein kratom has that it has amazing effects on the mood of the people, while we know that someone’s mood is not good, one can be sure of the fact that with the usage of white vein kratom they will start feeling good. That is the main reason why people say that this is an herb that can treat the mood disorders that the people have, along with the anxiety and depression that many people are going through for that matter.
With the help of white vein Kratom, one can be sure of the fact that he would feel motivated and enthusiastic as well as a matter of fact. The white vein Kratom makes sure that a huge percentage also reduces the depression and anxiety of the person. White vein Kratom makes the person feel happy and good about himself because he no longer feels lazy but productive to do as much as he can to make his day better in any way. Many people have been taking antidepressants to feel better and get hold of their life by stop being depressed, but with time they have built a tolerance to it, and now they feel like they are addicted to them because they cannot function without them. The white vein Kratom does the very same job for them, and they are not even addicted to it, so it is a great choice for them to consume.
The brain can focus more, given that the white vein Kratom reduces the noise and makes the person able to focus better and get the details easily as well as store them for a long period. People can pay a lot of more attention than they ever could when they use the white vein kratom regularly, and that is because of the quality that it possesses that makes it easier for the user to be attentive and more efficient as well then. Students that are not able to pay attention in class, with the herb, they can pay attention in classes and excel in studies as well. The white vein kratom works like magic when it comes to having people focus on their work.
One of the major benefits that people enjoy when they use the white vein kratom is that they get relaxed after the usage of the white vein kratom. People have hectic schedules, and they are very likely to get exhausted, continuing the same routine over and over again for years. Many people go to stand up comedies so that they can relieve stress. However, there is a solution that does not require them to go out of their comfort zone; rather, they can get rid of the stress that they have with the usage of the white vein kratom.
Lowers the anxiety
Living in this era, we can be sure of the fact that people are anxious, they do not know what life may bring to them, and everything is so unpredictable that they are unable to decide things because they get anxiety attacks. The usage of white vein kratom makes sure that these people have less anxiety as in the use of this herb makes sure that the user is not anxious all the time for that matter.
At many places, the people consider white vein kratom as an alternative to coffee, but one does not need to consume so much of caffeine in a day, and so they have a solution for this, and it is this herb. Usage of this herb means that the person would get a boost in the energy levels that he has. That means that he will feel motivated and very active at all times. All the work that was pending for a long time, it is a great time to do it when you have consumed the white vein kratom. There are no side effects such as that of caffeine, and that is because it is an herb, and it is all natural as well. It is better to consume this herb rather than drinking a lot of coffee all day every day.
Finding the perfect healthcare provider and your family is now practical, with the advancement of technology, it seems that consumers nowadays have a variety of health services to choose from. Being smart and efficient regarding the health insurances that you will avail is kind of overwhelming, but as you walk right into it, the process of choosing the best deals for you will be easy. Remember that healthcare providers should showcase lifetime benefits for you and your family, and while others proclaim to be the best, be keen to know who complies best with consumer request.
In this infographic created by Advantage Healthcare Support, you will learn three critical pointers on how to choose an affordable health care provider for you in Australia. Read on as we discuss tips like consider your payment options, select in-network health care providers, and avoid out of cover expenses of your insurance.
Have you tried waking up on a freezing morning under the warmth of your thick, heavy blanket and felt an overwhelming sense of calmness? If yes, you have just experienced what deep pressure touch (DPT) can do for you.
You may now have a lot of questions about what deep pressure touch is. Can DPT help decrease anxiety and stress? Is it safe? How can you experience it?
Well, here is a quick guide to help you understand more about the safety and therapeutic effects of DPT.
What is DEEP PRESSURE TOUCH?
Deep pressure touch (DPT) stimulation is a form of therapy where gentle pressure is applied to the body. It includes physical human contact like hugging and holding hands or by specific products like a weighted blanket. DPT is ideal at night during bedtime or when a person’s stress level is high.
How does the body perceives and reacts to stimuli?
To easily understand how deep pressure touch works, it is essential to know how the body processes information and how it responds to a stimulus.
The central nervous system of the body processes information through sensory integration. The body perceives information through 8 senses:
Visual – sight (eyes)
Olfactory – smell (nose)
Auditory – hearing (ears)
Gustatory – taste (tongue)
Tactile – touch (skin)
Vestibular – the sense of balance
Interoception – sensors for internal sensations
Proprioceptive – the sense of positioning through the muscles and joints
Some people have conditions that make it difficult for them to process sensory stimuli. Their body’s responses are different than normal. Responses include changes in movement, speech, or emotions.
When stress is involved, the body shifts from “fight or flight” to a “rest and digest” mode. It is actually the change from the sympathetic to the parasympathetic nervous system.
The sympathetic nervous system (SNS) is the primary response center of the body. It makes you run fast when facing danger. The SNS works to help handle stress. If the SNS works longer than usual, the anxiety and irritability kick in. You will have trouble sleeping. Digestion problems may also happen.
Children with sensory problems like autism spectrum disorder have their SNS continualy running. Even at calm moments, a tiny trigger could elicit a negative response.
On the other hand, the parasympathetic nervous system (PSNS) permits the body to rest and be calm. When the PSNS is at work, your heart rate becomes normal, your breathing slows, and muscles relax. Endorphins, known as the happy hormones, comes from the PSNS.
How does DPT work?
Deep pressure touch works in tandem with the parasympathetic nervous system of the body. It calms and improves the sense of well-being of a person, especially a child. Through DPT, dopamine and serotonin are released. These two are neurotransmitters that are essential in controlling a person’s mood, sleep, and impulse control.
What are the therapeutic effects of DPT?
The deep pressure touch has several therapeutic effects. They include:
Decreased stress and anxiety
Increased sense of happiness and well-being
Improved socialization skills
Better rest and sleep
Improved memory and focus
Decreased seizure episodes
Decreased tactile hypersensitivity
Improvement of joining group activities
Reduced the risk of self-harm
Substantially, people who have undergone DPT feels that they have steadier emotions after the therapy. For those with tactile hypersensitivity, consistent DPT therapy sessions helped them desensitize over time.
Who needs DPT?
Both adults and children recognize that deep pressure touch therapy helps in controlling their stress and anxiety. People who most likely will benefit from DPT are those with conditions like:
Post-traumatic Stress Disorder (PTSD)
Sensory Processing Disorder
Attention Deficit Hyperactivity Disorder (ADHD)
Autism Spectrum Disorder (ASD)
Many people enjoy the therapeutic effects of DPT, even without medical conditions. This is shown with the rise in weighted blankets sales. They are a popular choice for those who want to have a good sleep need a relaxed, calm feeling.
Deep pressure touch stimulation uses various techniques and specialized products. Touch therapy techniques involve putting gentle pressure through physical human contact. Some of the well-known techniques are:
Deep pressure massage
Deep pressure massage, also known as hand hugs, uses the palm to put pressure on the body. It works by massaging the hands and feet going toward the trunk. For children, a fun way to apply deep pressure massage is through pressing a pillow gently over the child’s body. This may be through a game or while watching television.
Joint compression is putting pressure on the joints through pushing or weight-bearing. It is a form of calming exercise to decrease stress. It is a common therapy technique for anxious children.
Fortunately, different products are now available in the market to aid in deep pressure touch therapy. DPT products are specifically-designed products made to apply gentle pressure to the body. Product options include:
Compression “hug” pods
Squeeze and hug machine
A squeeze and hug machine is accessible at hospitals or specialty clinics. It is good to promote peace and calmness to anxious people, but it is quite expensive.
A great option is the use of weighted blankets. Weighted blankets put gentle pressure on the body through balanced weight distribution. It often comes at an affordable price and can be bought online or at your local stores. Different options, such as weighted blankets for couple and blankets for kids, are now available.
Deep pressure touch is generally safe if done within its safety guidelines. For example, before doing a massage, proper consent should first be secured. Moreover, weighted products like blankets and lap pads should have the right specifications based on the user’s body weight and condition.
Like any other therapeutic techniques, deep pressure touch stimulation produces different results to each individual. It is still, however, worth a try as it aims to improve one’s sense of happiness and well-being.
About the Author
Sarah Smith is a writer and a coffee-enthusiast. She has a penchant for writing guidelines and how-tos for home products. She is currently writing articles about therapeutic products such as a weighted blanket size guide and how to choose the best blanket.
Sleep is crucial for your overall health. However, if you tend to wake up feeling tired and irritated, chances are that you’re not getting the kind of sleep you should.
And while it can be caused by many different factors, your mattress is one of the more common reasons.
In this article, we will discuss some of the surprising things your mattress can do to your sleep, which may help you achieve a better quality of sleep.
No Stress Relief
Some studies have shown that sleeping on a new mattress is linked to lower stress levels. However, an older mattress – especially one that is older than 8 years – may not help you with your stress levels much at all.
If you have been experiencing this and sleep on a very old mattress, you may want to consider replacing your mattress with a new one.
Can Cause Allergies
Old mattresses are often home to millions of dust mites that you cannot see with naked eyes. However, this is a fact because about 20 million Americans are believed to suffer from different types of allergies every year.
According to the Better Sleep Council, cleaning your mattress every few months may help prevent the risk of allergies to some extent. However, even regular cleaning may not help when your mattress grows too old, and it may not be a good idea to sleep on it anymore.
Lead to Back Pain
Sleeping on a mattress can lead to back pain not only if it’s old, but also if it’s not the right type of mattress. An ultra-plush mattress, for one, can be a poor choice for your back, as it doesn’t create the natural curve in your body that it needs to get enough support.
This is why it’s important to test a mattress before buying it, so that you can be sure about both the comfort and support it offers.
Make You Feel Tired
An old mattress doesn’t offer anywhere near as comfort as a new one does. This is the reason many people sleeping on a very old mattress wake up tired and even feeling fatigued.
If you feel this way too, it may be time to replace your mattress, especially if you have been using it for 8 years or longer.
Hurt Your Back and Lower Body
Old mattresses often tend to have lumps. And while these lumps might seem harmless, they can hurt your back and lower body as a whole over a period of time.
So it’s also important to be careful about how your mattress has shaped up as you used it.
Create Health Hazards
It might be hard to believe that your mattress can lead to health hazards, but in some cases, it can.
When some mattresses get too old, their springs stop functioning properly. You can tell if this is the case as the mattress would start producing creaking sounds when you toss and turn when sleeping.
This can translate to a poor support for your back and neck, which is often linked with many serious health hazards.
Sciatica pain is very common these days, it is that condition where the pain is very severe. It happens on the sciatic nerve, which is from your lower back through your hips and buttocks and down to each of your legs. It generally happens only one side of your body. This causes inflammation of muscles, pain, and numbness on that affected leg or area. Sciatic pain is caused by irritation of the sciatic nerve and the intensity of the pain varies from mild to severe aches. These days it is very common to the women during their pregnancy. There are many pregnancy sciatica exercises and many other things as well one can do to cure or reduce the pain, but out of those the 5 most effective ways to reduce sciatica during pregnancy are:
Early evaluation is best
Sciatic is a common problem during pregnancy. If you think you have sciatica, examine your back and pelvis to give you an accurate diagnosis by your physiotherapist. Then he gives you an assessment, and you have to follow manual therapy and massage, specific exercises and advice regarding posture and how to manage your different activities.
During pregnancy, it is very important to sit and stand with good posture. Poor sitting posture can increase your low back pain, and sciatica. Good posture takes a little bit of effort but can make a huge difference to your discomfort. Sitting in the same position for more than 30 minutes should be avoided. Maintaining a healthy posture is good for both mother as well as for the baby. So try to maintain a good posture while sitting, standing and lying down or bending.
Yoga or exercise
Yoga or exercise is beneficial for body and mind both. Practicing yoga on a daily basis, especially for pregnant women can relieve them from Sciatica nerve pain. Doing gentle exercises during your pregnancy can strengthen your back and it will definitely help to reduce the risk of any further pregnancy-related back pain.
During pregnancy, if you can maintain a regular exercise it can help you to stay healthy and fit. Daily exercise can decrease backaches and fatigue. In yoga you can do the simple breathing exercise which is beneficial for the muscles, stimulates blood circulation, and enhances relaxation.
It is always suggested to do any yoga or exercise under expert supervision so that it won’t harm you or your baby.
A healing and gentle hand massage plays a very important role in healing or reducing the effects of sciatica during pregnancy. It is very important to ensure that the massage involves very light strokes on your lower back. Prenatal massage is the exact massage for any pregnant lady which can relax and rejuvenate any expected mother at any stage of their pregnancy.
Massage during pregnancy is good for your health and wellbeing. It is also helpful in reducing your stress levels and relieving muscle aches. Pregnancy prenatal massage even helps them to feel more connected with their growing baby. This massage is safe for most of the pregnant women.
Warm packs or pad
It is always advisable to use warm packs or pads during any bodily pain as it is very helpful in any affected area. Warm packs or pad can give you instant and quick relief from sciatica pain. Also, warm packs or pads can be used on a daily basis for pregnant women. For pregnant ladies, it will be soothing and comforting on the painful area. It cannot cure the pain but will definitely provide you instant relief from the pain and will numb the aching body part.
Heating or warm pad is a good option. But,don’t apply a heating device directly to your skin. It is best to wrap it with a thin towel first, or use it over your clothing. You can speak to your doctor for the safety of a specific heating pad or warm packs.
Accurate mattress and a pillow- It is definitely advisable to have one comfortable and accurate kind of mattress and a pillow for pregnant women. It is very important for any expected mother to have a night of perfect and healthy sleep, especially for those who sciatica during their pregnancy. Perfect mattress and pillow will definitely help you to get some relaxation in your pain.
Everyone’s pain is different, you have to make use of the comfortable mattresses is the best match for you.
It is very important to wear such shoes or footwear which will give you perfect support and comfort throughout your pregnancy. Wearing uncomfortable and unsupportive footwear will not only affect your feet, but also affect your body parts like knee, lower back, and hip. It is advisable to choose the perfect fit shoes or footwear always in your life.
In pregnancy, it is advisable to wear a right kind of shoes to reduce the sciatic pain. If you don’t wear a right kind of shoes, it will leads to accumulation of fluid or swelling around your feet and ankles. You can go for flat shoes as it gives you good control over your body’s increased size too.
It is very beneficial to stay active during pregnancy for your health as well as the health of your baby. During pregnancy, stairs makes your pain worse, try to minimize the number of times you need to do this task each day. To stay active during pregnancy may also help reduce the risk of complications during pregnancy. Walking is good instead of taking public transport or the car. Adding regular activity into your everyday life is the best way to stay fit.
Above suggested points will definitely help you to reduce sciatica pain during pregnancy, but it is very important to stay healthy and not to get any kind of a pain in your life. Eat healthy and stay happy is the key to a healthy and fit life. Also, it is suggested to visit your doctor regularly for any pregnant woman and do regular checkups.
Acne is not just common among teens, but is highly likely to appear when you’re in your 30s, 40s and even after menopause. Namely, according to a review of research, one-third of patients who turn to a dermatologist for adult acne problems are women 25 years old. Hormonal changes, bad dietary habits and improper face care are just some of the main reasons adults get acne. So, in order to avoid any future bumps in the road to your happy and carefree life, you’ll have to learn a thing or two about the lifestyle that you’ll need to embrace in order to fight off those nasty zits.
How do you get acne?
A mixture of dead skin cells, excess oil and dirt create a breeding ground for breakouts. Due to clogged pores, all the bacteria residing in or near your sebaceous glands will multiply and cause those red nasty bumps on your face we call acne. After you reach 20, acne will less likely appear around T-zone and shift a bit south to your chin, jawline, and neck. Hormonal fluctuations are one of the main reasons you deal with adult acne. The hormonal changes can be caused by your stressful lifestyle, PMS, pregnancy, or polycystic ovary syndrome, but either way, your cortisol levels will rise, bringing more testosterone into the system, which will eventually cause breakouts due to excess of oil that testosterone promoted.
Switch up your face care routine
In order to clear up acne, consider combining benzoyl peroxide which will kill the bacteria growing inside the pores, and salicylic acid to clear out your pores. Start by cleansing your skin with a mild cleanser. You can also use a face-wash with benzoyl peroxide. If your skin is sensitive, go for a gentle face wash, then use a 3% benzoyl peroxide pad, cleanser or gel next, and follow with a .5% salicylic acid gel or a pad to unplug pores, reduce swelling and redness. Finish your cleansing routine by moisturizing your face to strip your skin of all oils and make your glands start over-producing more oils. However, make sure you’re using an adequate moisturizer. Go for the ones with oil-free formula, that are also fragrance-free and noncomedogenic. These types of moisturizers will be gentle to your skin and won’t exacerbate existing breakouts.
Visit a dermatologist
If you notice that your breakout may seem more serious and your face washing routine didn’t help minimize them, you should consider visiting a dermatologist. You may need antibiotics or retinoids which a dermatologist can prescribe and help you face your acne problem. Alternatively, acne treatments at an aesthetic clinic can be an option. From medical deep skin cleansing to medical peelings, you can schedule your dermatological treatment at a renowned aesthetic clinic and fight the root causes of acne successfully. Acne treatments are safe and non-invasive, so you won’t have to worry about downtime or any side-effects.
Keep your phone clean
Did you know that your phone is swamped with bacteria? Just think about all the places you put it during the day, and you won’t have a lot of difficulties figuring out just how much bacteria can accumulate on a phone’s display. From keeping it face down on a desk (which is already a not so sanitary surface) to carrying it around in your purse, touching the screen with your hands that haven’t been washed from touching various doorknobs, money, elevator buttons and so on. It’s clear that you don’t even need to be stressed out or have an improper diet to cause pimples to break out on your face. If you do not keep your phone clean, it’ll be very noticeable on your face. Therefore, make sure you always have antibacterial wipes around you or clean the entire phone with a disinfectant spray at least once a day.
Regulating your diet will help
Chocolate and refined sugars are detrimental to breakouts. While they are not the main cause of acne, consuming too much chocolate and junk food can, however, make the condition worse than it originally was. According to a review of research, high glycemic load diets may exacerbate acne. Namely, as researchers think, it’s possible that high insulin levels from carbs are responsible for triggering hormone release that further inflames follicles and increases oil production. That’s why it would be a good idea if you stayed away from white bread, sugary snacks, bagels, white rice, potatoes and other foods with a high glycemic index.
Birth control for hormone regulation
Oral contraceptives are known to bring more balance to your hormone levels, which can be one of the causes of adult acne. Once your hormones are out of whack, your face will be one of the first indicators that you need to visit your gynecologist. Birth control pills will regulate your cycle and prevent oil glands from going into overdrive, which will in return clear out your face of those pesky zits.
Tea tree oil is a lifesaver
Aside from benzoyl peroxide and salicylic acid, tea tree oil is also very successful at fighting mild to moderate acne breakouts. Thanks to the antiseptic properties, tea tree oil reduces acne-causing bacteria and helps reduce inflammation. Tea tree oil is one of the main ingredients in various soaps, topical solutions, skin washes, face cleansers, masks and various other skin care products. In case the all-over treatment turns out to be too irritating, you can only use it on stubborn pimples, and avoid applying it to the rest of the face.
Adult acne can be an even bigger problem than having pimples in your teen years, but luckily, they can be treated effectively. All you need to remember is that your diet can worsen the condition of existing acne, so try to regulate it. Make sure you use salicylic acid and benzoyl peroxide to reduce swelling and unclog pores. Visiting a dermatologist and having acne treatment at a clinic can be a wonderful solution for stubborn acne. Birth control pills, tea tree oil and keeping your phone clean can also significantly reduce and prevent acne.
Many people today like to brag about how little they sleep and how much they work, but there’s nothing healthy at all about this kind of lifestyle. Chronic lack of sleep is associated with a worrying array of health effects, from impaired cognition and high blood pressure, to increased risk of diabetes and heart disease. A good work-life balance is key to solving this kind of lifestyle problem.
But how about those who are actually trying to get a good night’s sleep, but can’t for some reason? The same risks of sleep deprivation apply! Let’s explore some doctors’ tips to help you sleep better, and stay healthier. Then, let’s take a look at how acupuncture can potentially save your sleep.
1. Avoid looking at any electronic displays an hour or two before you sleep.
Our bodies’ sleeping habits are partly governed by biological cycles known as circadian rhythms. These rhythms are a combination of nature and nurture – they’re dictated both by instinctual triggers, and the sleeping habits that we develop over long periods of time.
One of these instinctual triggers is blue light, which causes the brain to think that it’s still daytime. Blue light reduces the levels of the hormone melatonin, which is responsible for helping you get nice and sleepy. Normally, this is to keep you from getting sleepy during the day, but in recent years, we’ve had another source of blue light to drive down our melatonin levels that’s present all day – electronic devices.
Phones, tablets, computers and TVs all emit blue light that can interfere with your melatonin production and make it harder for you to fall asleep. To fix this problem, you should reduce the time you spend looking at screens as you go to bed, and totally stop an hour before you sleep. You can also download software that can add a red tint to your screen to filter out blue light, or wear blue light-filtering glasses.
2. Keep a consistent sleep schedule.
Your circadian rhythms are also affected by the hours you go to bed and wake up. An irregular sleep schedule can make it harder for you to fall asleep, or give you sleep quality issues, as your body constantly tries to adjust its circadian rhythms to match your behavior.
3. Avoid late-night coffee.
It’s a no-brainer: Coffee keeps you awake.
But what you might not know is that even after the initial caffeine buzz from a cup of coffee wears off, the caffeine continues to sit around in your system for as long as 8 hours. You might not feel very much awake, but the residual caffeine will make it harder for you to fall asleep.
4. Try mindfulness meditation.
Studies show that the relaxing effect of mindfulness meditation can help improve the symptoms of insomnia and improve sleep quality. Meditation can reduce the stress and anxiety of daily life, relaxing you and stimulating the parasympathetic nervous system, restoring blood pressure and heart rate and making it easier to sleep.
5. Have regular workout habits
Exercising during the day has incredibly positive effects on your quality of sleep. It can help you go to bed faster, reduce your anxiety levels, and even allow you to sleep longer. In the long run, regular exercise may lead to better health and weight loss, which can reduce a lot of the effects of insomnia.
The one caveat is that you shouldn’t exercise too close to your intended sleeping time. There’s a certain high immediately after workouts that can make it harder to fall asleep.
6. Avoid alcohol at night.
Alcohol has a variety of negative effects on your body, including interfering with melatonin synthesis, and increasing snoring and other sleep conditions. Reserve the night drinks for special occasions, and even then, try to stop drinking a couple of hours before you head to bed.
7. Try sleep supplements.
Many people suffering from insomnia actually have disorders that reduce their production of melatonin, GABA, and other hormones and neurotransmitter chemicals. Taking supplements for these can greatly improve your sleep quality. Of course, you should consult a sleep specialist before you take any of these. It’s important to determine if there actually is a disorder in the first place!
Try acupuncture for your sleep quality needs
These methods can be effective for many people, but insomnia is a complicated condition that has plenty of possible root causes.
With acupuncture, you can tackle the problem at its source. Thousands of years of traditional Chinese medicine have identified energy pathways that, when disrupted, can affect everything in your life, including your sleep.
If you’re looking to try out acupuncture to improve your sleep, and want to find a medical clinic in Melbourne, head over to North Fitzroy and visit us at The Neighbourhood Clinic. We provide doctors who are well-versed in evidence-based medicine as well as traditional medicine, with experts in acupuncture, osteo massage, and other techniques that we combine with modern medicine for the best effects possible.
Experts in sports execution all concur that EMS is a significant apparatus, especially at the highest sport. Be that as it may, experts in all games, don’t completely comprehend the applications and advantages of EMS innovation. Numerous mentors and coaches have bought EMS gadgets yet have not coordinated the innovation into their daily schedule.
With only a little information, you can enable your competitors to make noteworthy enhancements.
However, Power Dot Smart Electric Muscle Stimulator contracts muscles forcefully using electrical impulses, in much the same way that our brains do while Theragun G3 PRO Percussive Therapy Device relieves muscle tension, accelerate warm up & recovery, and enhance performance.
When used correctly, both devices can improve our health and well-being.
But before everyone rushes out to buy a new EMS device, we should talk more about how it can optimize the preparation of your athletes. There are infinite reasons to use Power Dot 2.0 – Smart Electric Muscle Stimulator daily, particularly in professional sports, where the schedules are ambitious, and the wear-and-tear on athletes is significant.
Power Dot 2.0 Smart Electric Muscle Stimulator and Theragun G3 PRO Percussive Therapy devices are slightly bigger than a smartphone and can be easy to use. The versatility of these devices joined with simple to-utilize anodes, make them a strength training and recuperation device that you can convey in your pocket.
Moreover, the travel benefits of these two devices are apparent. Having them in every athlete’s gym bag is an obvious solution for getting that extra edge, particularly if you don’t have an entourage of support staff to help you with recovery and massage.
How Electrical muscle stimulation helps you to recover faster
Positive results support the use of Power Dot 2.0 – Smart Electric Muscle Stimulator and Theragun G3 PRO Percussive Therapy devices for strength enhancement and performance gains. Similar to other training device, it allows you to achieve optimal results when using the technology appropriately in terms of specific settings, timings, frequency, and overall volume of work.
In cases where EMS did not produce optimum performance in trained athletes, then the technology was not used appropriately in conjunction with a well-organized training program.
EMS helps in Diagnosis
Not only does the use of these two EMS devices make you think more about the characteristics of skeletal muscle, but it also helps us to diagnose problems related to fatigue and injury in both the peripheral and central nervous systems.
As a diagnostic tool, the EMS device also indicated when the inhibitory response was dissipating, then larger volumes of conventional exercise could be successfully reintegrated into the athlete’s training program without re-injuring the knee.
In instances of both weariness and injury, the sign between the cerebrum and the body are effectively upset, these EMS can reestablish, yet also, upgrade those associations. Also, EMS can help evaluate the neuromuscular framework by observing the measure of current required to get the muscles working.
As the neuromuscular system improved through the restoration procedure, less and less current was expected to accomplish a full withdrawal.
Checking the dimensions of force on the EMS unit can demonstrate the advancement of muscle recovery in harmed states.
Many research studies say EMS provides a significant advantage over either physical method alone because the cumulative effect of both approaches provides a boosted training scenario with less energy cost to the athlete.
EMS delivers a clean, complete muscle contraction.
Accumulated stress, either physically or psychologically, will not only create excessive fatigue they also interfere with athletes’ thought processes and autonomic signals within their brains and bodies.
Using a Power Dot 2.0 – Smart Electric Muscle Stimulator, an athlete, can contract a muscle group more entirely and cleanly than by lifting weights. SEMS bypasses the “noise” and works directly on the muscle to get a complete contraction. This is more useful when working on a g fast-twitch muscle fibers, which you can preferentially be targeted with the correct stimulation frequency.
However, EMS works best when integrated with a conventional training program that requires a coordination component for more efficient transfer of the training adaptation. You will achieve the best results by supplementing regular voluntary training with EMS sessions in proper proportions, supported by general conditioning and recovery.
EMS facilitates recovery.
Athletes can take these EMS devices home after training and apply them while riding home or when sitting down and relaxing. An athlete could place the EMS pads on larger muscle groups and employs a pulsing program not only to promote circulation but also to loosen muscle and reset the tone.
EMS is additionally valuable in circumstances where competitors must travel. Long trips and holds up in airplane terminals can be debilitating, which leads to the stiffening of muscles and joints. On the off chance that competitors perform intermittent recuperation conventions with an EMS unit, they can keep their bodies supple and well-kept up, as far as oxygen dissemination and the expulsion of waste items.
However, athletes report feeling fundamentally better after utilizing the EMS unit on their outings, and some rest better when they get to their destinations.
Theragun G3 PRO Percussive Therapy Device can essentially reset muscle tone and provide athletes with not only the means to contract muscle more efficiently but also to relax and de-contract muscle more effectively.
It is necessary to take note that athletes utilizing optimum strength, power, and speed protocols with EMS have announced feeling more recovered the following day regarding loosened muscle and joint mobility.
In conclusion, I hope more coaches and athletes recognize the benefit of Power Dot 2.0 – Smart Electric Muscle Stimulator and Theragun G3 PRO Percussive Therapy technology in the next few years.
Our health and the way we define health varies wildly from person to person, which is why it can feel so hard to pin down the true meaning of being “healthy” and “in shape” when it comes to understanding our own fitness.
Starting a fitness program can be one of the most beneficial and daunting things we do in our lives. We all know that our health is one of the most important things we have, and without it, our quality of life will be dramatically reduced.
Unfortunately, it often takes a bit of wake-up call to get us to the point where we’re ready to start considering what that change is going to look like. For some of us, that could be a health scare like high blood pressure or diabetes, a frank conversation with a doctor, or a hard look at the scale.
For many moms, that moment comes post-partum when they realize their body did not return to its original state after the birth of their child.
Giving birth to a child is an incredibly taxing experience of the human body. In fact, it has been found that giving birth is harder than running a marathon! Remembering this is key when it comes to learning to appreciate and accept what your body did for you and for your child. But understanding that your body may never be the same as it was before pregnancy doesn’t mean that you can’t achieve your best level of health and fitness.
How to assess your fitness level
In general, you probably have some idea of how fit you are, but a true fitness assessment will show you exactly where you stand and where your starting point should be. In general, a fitness assessment will be a short workout with a series of aerobic and muscular exercises, after which you will make notes on how fast you were/how many you completed.
In general, this is what a fitness assessment will look like:
Take your pulse and then walk 1 mile. Then take your pulse immediately afterward and note both numbers.
How long it takes you to walk that mile, and (if you can) how long it takes to run 1.5 miles.
How many crunches, standard pushups, or modified pushups you can do in a row.
How far forward you can reach when sitting on the floor with your legs extended in front of you.
Your body mass index and your waist circumference
Once you have a baseline to start from, you can begin your journey to better fitness.
How to tackle a health and fitness plan
Once you have taken the steps to get a baseline for your fitness, it’s time to start thinking of your goals and how you’re going to get there. It’s all well and good to fantasize about what you’re going to do when you finally reach your goal weight, but the key to getting to that point is creating a plan and sticking to it.
1. Know you’re why
Like anything in your life, you need to know why you want to improve your fitness. Every mission or goal you have starts with a reason, and your fitness is no different. Without understanding why you’re starting this journey, you’re much more likely to fail.
Keep in mind; your reason has to have depth. It can’t be as simple as: “I want to look like people in magazines”. Instead, you have to ask yourself why you want to look that way and what overall benefit it will give you.
Do you want to get healthier so that you can go running with your dog? So you can feel more confident in your looks and in your relationship? Do you want to be around longer for your kids? Your why has to have enough gravitas that it will be worth sacrificing small pleasures for, like junk food, too much TV time, and office treats).
2. Integrate it into your life
Grand plans about how much you’re going to exercise are great, but you have to be realistic about fitting your fitness plans into your life. Whether you’re juggling meetings, kids, or unexpected obligations, mapping out the time you’ll have in our week to work out is what can really help you achieve your goals.
Give yourself a helping hand here by creating a general calendar that tracks most of what you do in a week. Start with your full-time job (since that won’t change) and then add what times you usually wake up and go to sleep, your commute time, and other obligations you have throughout the week.
When people start a workout regime, they often focus too much on physical exercise and too little on the incredible value of sleep. Sleep allows you to recover from workouts, burn calories more effectively, and even allows you to make better and smarter food choices.
When you start focusing on your overall wellness, make time for sleep like you make time for the gym to see the most of your results.
4. Intensity over duration
Don’t get caught up in how long you’re at the gym or how many hours you exercise per week, instead focus on the intensity on your workout. In fitness, it’s all about quality over quantity. Each week, you should aim to increase your intensity or exercise or the amount of weight you’re lifting so that your body doesn’t acclimatize to your workout.
If you’re running short on time, focus on compound exercises that target your largest muscles, like your glutes, quads, and biceps. Squat thrusts, glute bridges, and hammer curls all work more muscles than isolation movements and will burn more calories.
If it’s a cardio day, HIIT workouts or TABATA workouts produce incredible results in a very short amount of time. These no-equipment workouts are fast, intense, and have been shown to be more effective than most other types of exercise.
If you find yourself struggling to create a workout routine that is giving you the intensity you want, joining a gym with personal training available will give you the chance to work with an expert who can build the most effective workout for your body.
The basic premise of weight loss is calories in and calories out. To lose weight, you have to run a calorie deficit. Unfortunately, you can consume calories much faster than you burn them. For example, if you were to have two slices of pepperoni pizza at a caloric intake of about 560 calories, it would take you about 65 minutes of moderate cycling to burn that back off.
While your basal metabolic rate does require a certain amount of caloric burn for your body to function during the day, you can quickly double or triple the number of calories you actually need with not being careful with food choices.
6. Something is better than nothing
There will be days when you’re exhausted and when work ran late and you just won’t have the time or energy to hit the gym. There will be nights when you didn’t have time to grocery shop and will stop off to pick up something pre-made or when you slip up on your diet.
Remembering that you’re only human and that you will have good days and bad days are key to succeeding with your health and fitness. Don’t get down on yourself and get discouraged and quit on your goals because you had one off day. A slip up here and there won’t ruin your fitness goals.
7. Change isn’t linear
When you’re on a path to health and wellness, you have to remember that change isn’t linear. You may see your weight fluctuate and your body changes on your path to wellness and that’s perfectly normal. Weight loss and fitness are not a one-size-fits-all solution and understanding that is the way you’re going to succeed with your goals. Just like how you will have off days, knowing that–as long as you keep up the hard work–you are bettering yourself and continuing to move toward your fitness goals.