Things to Know about Teeth Whitening at the Dentist

Teeth Whitening That Actually Works

      Do you want whiter teeth? Who doesn't love a smile with amazing white teeth?

Teeth whitening is one of the most requested dental procedures that people ask for every year.

Americans spend almost $2 billion a year on teeth whitening costs.

Over time, drinking coffee, red wine, smoking, and aging can stain your teeth, as can certain medications like tetracycline. If you are looking to enhance the beauty of your smile, there are many options available.

What is Teeth Whitening Treatment?

Teeth whitening is a procedure to remove stains from the tooth surface, and restore the natural color of the teeth. Bleaching is a one-time procedure performed by dentists who whiten teeth. This is one of the most common cosmetic procedures and is widely adopted.

Teeth whitening can be a great way to lighten your teeth's natural color. May not be able to make a complete color change, or brighten existing colors.

Professional whitening is the most regular method of whitening teeth. Your dental specialist will tell you whether you are suitable for the treatment, and will monitor it if you agree.

First, your dentist will place an elastic band, or gel, on your gums to protect them. Then, they will apply the whitening product to your teeth using a specially made tray, which fits snugly in your mouth.

The 'active ingredient' in products is usually hydrogen peroxide, or carbamide peroxide. When the active ingredients are broken down, oxygen enters the tooth enamel, and the tooth color becomes lighter. (dentalhealth.org)

How Does Teeth Whitening Works at Dentist?

Your dentist will first take pictures of your teeth, which will help to keep track of the progress of treatment. It's also used to check your teeth, and look for stains.

After checking your teeth, the dentist will start by cleaning your teeth. This is to remove the coating on your enamel, because of the food you eat or other substances. The bleaching process begins after this. The entire process takes about 30-90 minutes, depending on the severity of the stain on the teeth.

The dentist will cover the gums, and then apply the bleaching agent to the teeth. Some whitening agents require a laser beam on the material, and if your teeth are stained badly, your dentist may advise you to continue the process at home for a few days.

You can also opt for an at-home teeth whitening treatment, in which case, your dentist will make an impression on your teeth, and will create a mouthpiece accordingly. It helps the whitening agent to remain intact on your teeth.

You can also buy over-the-counter whitening products, which are only suitable for teeth that are less stained.

Does Dentist Teeth Whitening Work?

Teeth whitening is one of the most sought-after cosmetic treatments, and dentistry provides a fast, non-invasive and affordable way to enhance your smile. Universally appreciated by both women and men, teeth whitening treatments are available to suit a wide range of budgets, time frames and temperaments. Whether it's a one-hour professional whitening session done at the dentist's office, or a cosmetic spa, or an at-home whitening kit purchased at your local drugstore, the solutions are many.

Teeth whitening carried out by a dentist can make your teeth brighter faster. Bleach solutions are usually much more powerful than household appliances.

Likewise, heat, light, or a combination of both, can be used to speed up and enhance the whitening process.

The coolest result is that the teeth usually get 3 to 8 shades lighter, usually taking 30 to 60 minutes of dental visits.

Some dentists use methods that can be done in one meeting, for 2 hours (eg Zoom system). The cost of whitening teeth at a dental clinic varies, but can range from $500 to $1,000.

Do Laser Teeth Whitening Work?

For centuries, teeth have been whitened by soaking them in a hydrogen peroxide-based solution, which can remove stains, but caution is required to see results.

The process has been significantly sped up, with a laser driving the chemical reaction of the solution, and whitening teeth in half the time.

One of the most common laser teeth whitening procedures, Zoom teeth whitening, is a process where a light-activated 25% hydrogen peroxide gel is applied to the teeth, before a blue plasma light activates the solution. This treatment is only offered at the dental clinic.

Some human teeth are dark, because they have internal stains on the teeth, not their surface. Surface stains are gone, but deeper stains are embedded in the enamel, which are lost during dental clinic treatments, when oxygen molecules from the Zoom lamp are released from hydrogen peroxide, which causes the stain to crack and thin, leaving teeth whiter.

Unfortunately, even in a professional clinic, teeth whitening doesn't work for everyone. The marketing of this industry is very persuasive, it makes everyone feel like they can get whiter teeth. However, the results have many factors associated with the genetic makeup of your teeth.

Sometimes you don't whiten your teeth enough just to get a clear, distinctive look. You never know with anyone, until you do know.

You can sit here through the whole process, and not see any difference, or sometimes you'll see a big difference, it varies for everyone.

Are There Any Side Effects of Teeth Whitening?

Some people who use teeth whitening may feel their teeth are sensitive. This is because the peroxide in the bleach penetrates the enamel into the soft layer of dentin and irritates the nerves of your teeth. In most cases, the sensitivity is temporal. You can postpone treatment, then try again.

Excessive use of bleach can also damage tooth enamel or gums, so be sure to follow the guidelines, and discuss them with your dentist.

The Best Natural Osteoporosis Treatment

Guidelines for Osteoporosis Treatment

     It is estimated that osteoporosis affects more than 3 million people in the United States, and the number of affected women is higher than that of men.

Treatment for osteoporosis depends on your sex, age and severity.

There are a variety of natural osteoporosis treatment options available, from vitamin D supplements to simple diet changes and exercise.

What is Osteoporosis Definition?

Osteoporosis is a bone disease that develops when your bone mineral density and bone mass decline, or the quality and structure of your bones have changed.

This can lead to decreased bone strength which can increase the risk of fracture. (bones.nih.gov)

Osteoporosis is a "silent" disease, because you usually don't have signs and symptoms, and you may not even know you have the disease until you have a fracture.

Osteoporosis is the leading cause of fractures in postmenopausal women, and in older men. Fractures can occur in any bone, but they are most common in the hips, spine, and wrists.

Here are The Best Natural Treatment For Osteoporosis

Healthy Diet

What's the best food to eat when you have osteoporosis? Eat enough protein, and foods that supply essential nutrients, particularly calcium, phosphorus, magnesium, manganese, and vitamin K.

About half of your bone structure is made up of protein, so a low-protein diet doesn't aid healing as well as a high-protein diet. However, it is important to balance protein intake with mineral intake.

How much protein should you eat daily? The recommended daily allowance for adults is between 0.8 grams per kg of body weight per day, to about 1.0 grams/kg/day.

Good protein foods include grass-fed meats, fish, poultry, nuts, and dairy products.

Enjoy some sunshine

Many women suffer from vitamin D deficiency. Lack of vitamin D impacts bone health, and one of the best ways to get vitamin D is sun exposure.

The morning sun is recommended, as its rays are not harmful around that time.

Fresh Vegetables

Eating fresh vegetables such as cabbage, beets, cauliflower and okra is great for your bone health. They not only strengthen your bones, but also contain the essential vitamins and minerals your body needs.

Increase your intake of magnesium

Magnesium is especially important for people with osteoporosis, as it aids the absorption of calcium, while helping convert vitamin D into its most active form.

Vitamin D, as you know it today, is also indispensable for the absorption of calcium.

Magnesium deficiency, which is more common in western countries, can be overcome by eating more whole grains, nuts and dried fruits, and by taking magnesium supplements.

Overcome stress

Stress is a risk factor for osteoporosis, because it decreases the ability to digest.

Low stomach acid can appear as a result of poor digestion, then it can affect calcium levels.

Stress is often accompanied by lack of sleep, and the regulation of blood glucose is also inhibited. The latter influences bone density, further evidence that stress can be a risk factor for osteoporosis.

Passion Flower helps relieve the mild symptoms of osteoporosis, stress and anxiety.

Vitamin D3 and K2 Suplemen Supplements

Vitamin D helps your body absorb calcium, while K2 helps mineralize your bones with calcium. Although your body can synthesize vitamin D from sun exposure, many people also have a vitamin D deficiency, which is why taking a daily vitamin D supplement is important.

It's best to test your vitamin D levels with a blood test first, to determine the best dose to keep your levels optimal.

Red Clover

Red clover is thought to contain estrogen-like compounds. Because natural estrogen can help maintain bone, some alternative care practitioners recommend its use to treat osteoporosis.

However, there is no scientific evidence showing that red clover is effective in slowing bone loss.

The estrogen-like compounds in red clover can interfere with other osteoporosis medications, and may not be suitable for some people.

Make sure to discuss red clover with your doctor, if you are considering taking it. There are chances of significant drug interactions and side effects.

Exercise

Exercise has been shown to slow down bone loss and increase muscle strength.

Muscles attach to bones, and so can affect their health. With strong bones comes a solid posture.

By having stronger bones, you can limit bone-destructive falls, you can move freely with confidence.

Most types of exercise are good, but your bones crave strength training above all else. These are all types of exercise, in which your body works against gravity. Don't worry, exercise covers everything from the simplest to the most intense: dancing, walking, yoga, running, lifting weights, gardening and playing tennis, they are all important!

Discussing Osteoporosis Medications Use, With Your Doctor

If you are taking steroids to treat an existing health condition like rheumatoid arthritis, asthma, Crohn's disease, cancer or lupus, then you should take extra precautions to exercise.

Eat mineral-rich foods and quit smoking to protect your bones.

Common steroids may include cortisone, methylprednisolone (Medrol®), dexamethasone (Decadron®), and prednisone.

Taking this medication for 3 months or more has been shown to increase the risk of losing bone mass and causing osteoporosis.

Although these drugs may be needed to control serious health conditions, you should still discuss with your doctor the right dose for you, or possible alternatives based on your risk of bone loss.

How Do You Calm Irritable Bowel Syndrome?

Irritable Bowel Syndrome Treatments to Relieve Symptoms

      

      The exact cause of IBS is unknown, it's related to things like food passing through your intestines too fast, or too slowly, overly sensitive nerves in your gut, stress, and a family history of IBS.

Unlike many other health circumstance, irritable bowel syndrome (IBS) relief is not often found by taking just one medication. In contrast, people with IBS usually use a variety of ways to reduce their symptoms.

From hot and teas to relieve stomach discomfort, to carefully planning what you will eat, and learning how to relax, there are a number of approaches you can take. Because everyone who treats IBS is different, some treatments may work better for you than others, and you may benefit from a unique combination of strategies.

Along with your healthcare provider's advice, hopefully these tips can help you find some relief from the everyday pain of IBS.

What is an Irritable Bowel Syndrome (IBS)?

Irritable bowel syndrome, or IBS, is a collection of symptoms that can include abdominal pain, cramping, bloating, and changes in bowel movements. These changes could mean having constipation (IBS-C), diarrhea (IBS-D), or a mixture of the two (IBS-M). IBS is fairly common, with about 12% of people in the United States believed to be suffering from its symptoms. 

And it is a condition that women are twice as likely to develop as men. Although IBS doesn't harm the gut, it can cause a lot of discomfort. Fortunately, there are effective treatments available, including dietary and lifestyle changes, that can help control the symptoms.

Signs and Symptoms of IBS

IBS affects people in different ways, but pain and discomfort are symptoms that occur in everyone with the condition. Bloating is also a common sign. Some people may have diarrhea but not constipation, some people may have constipation but not diarrhea, and others may have bouts of both. In many people, IBS symptoms come and go.

Symptoms that are not related to the gut, such as menstrual pain, headaches, backaches, and general fatigue, can also occur in people with IBS. These symptoms may be due to stress, or people with IBS, who are more concerned about their health.

Symptoms similar to IBS may be a sign of something more serious, so it's important to see your doctor for a full diagnosis.

How to Calm IBS Flare Up

Are you looking for some short-term techniques to relieve IBS pain? Try any of the following to help relieve IBS symptoms, or combine them however you like:

Change your diet

Making simple changes to your diet can often relieve your IBS symptoms. There is no specific diet for IBS, and what works for one person may not work for another. The diet-related changes that will work best for you will depend on your symptoms and your reaction to certain foods.

Keeping a food diary can assist you identify foods that may improve, or worsen your symptoms. Track the foods you eat, the symptoms you experience, and when they occur.

According to (1) the National Institute of Diabetes and Digestive and Kidney Diseases, foods and beverages that have been shown to worsen IBS symptoms include:

- high-fat foods

- some dairy products

- alcoholic beverages

- caffeine

- drinks high in artificial sweeteners

- beans, cabbage, and other gas-causing foods

The International Foundation for Functional Gastrointestinal Disorders also highlights insoluble fiber, chocolate, and nuts as foods that are less likely to cause problems.

Apply Gentle Heat

Give your tummy a little TLC, by warming a hot pack or hot water bottle in the microwave for 30 to 90 seconds, and placing it on the lower abdomen for 15 to 20 minutes (or according to the guidance). The gentle heat from the pack can relieve stomach problems, relieve some of the discomfort associated with irritable bowel syndrome, not to mention the health benefits you'll get from 15 minutes of rest and relaxation.

Attemp Guided Imagery for Pain Relief.

Guided imagery is a technique that involves using the power of imagination, in an attempt to bring about desired changes in the body. While there are no studies that specifically support guided imagery for IBS, there are studies showing that it can relieve suffering from a wide variety of other ailments.

The nice thing about guided imagery is that it's a safe technique to practice. This is something you can try on your own, or with the help of a trained professional.

Lower Your Stress Level

As simple as it sounds: don't forget to breathe! Keep in mind that an IBS attack is only temporary. Sure, the pain and discomfort can make it feel like it's going on forever, but with the healing power of time, and these IBS relief techniques, you'll be back to your normal self eventually. In the meantime, do yourself a favor, by reducing daily stress as much as possible. Try to pinpoint exactly what makes you anxious or stressed, and consciously plan to reduce any triggers.

Change your lifestyle to help reduce IBS symptoms

Some lifestyle changes that can also help relieve symptoms are:

- Eat less, more often

- Quit smoking

- Exercise regularly

- Take probiotics

- Avoid caffeine

- Use stress management and relaxation techniques

- Awareness training

- Bio Feedback

- Cognitive behavioral therapy or psychotherapy

- Gut-directed hypnosis

- Enough sleep

- Pain management techniques

- Regular exercise such as walking or yoga

- Try ginger which can help digestion

- Avoid laxatives unless prescribed by your healthcare professional

When Should I See a Healthcare Provider?

See your healthcare provider, if you have symptoms more than three times a month, for more than three months. Some symptoms may indicate a more serious problem. Call your provider as soon as possible if you have: Bleeding. Weight loss, Fever, Severe pain.

Summary

Living with irritable bowel syndrome can be challenging, embarrassing and painful, and can affect your quality of life. Just do some of the ways above, to help you get rid of the unpleasant symptoms you are experiencing, from irritable bowel syndrome.

Health and Lifestyle Gym: Do You Should Follow One?

How to Live a Fitness Lifestyle

      Does the gym lifestyle excite you? Or would you rather feel and look fit? Let's begin with the fact that you have nothing but your own body. So, what to do with your one and only property? The answer is clear, take care of, pamper, and keep it healthy and fit.

However, in reality, awareness of health among humans is very low. This article will help you adapt to your 'fitness lifestyle' in less time.

What Is Lifestyle Gym?

Fitness, these days, is about lifestyle. For any individual who goes to the gym, it's all about getting a dietician, personal trainer, and even incorporating functional training or maybe a weekly spa into the routine.

Fitness culture is a socio-cultural phenomenon that includes exercise and physical fitness. This is usually associated with gym culture, as doing physical exercise in a location like a gym.

Gyms and health clubs are a popular activity.. (wikipedia.org)

For a runner, it's about being part of a running community; about bonding with like-minded humans, who call eating spaghetti a carbohydrate, and who choose to meet for breakfast rather than drink at night; it's also about tailoring the vacation to events like a marathon or yoga camp in the mountains; or about drinking cold juices instead of sugar-laden beverages.

How To Start Fitness For Your Lifestyle

Find a Workout You Enjoy

This is necessary to keep you steady with your workout. If you continue to do an exercise you don't like, and it leaves you feeling drained physically, and emotionally, it's not going to last long.

You have to find a workout that makes you feel good, and that you can stick with in the long run, even if it isn't the most intense.

Consistent low-intensity exercise is always more beneficial than inconsistent high-intensity exercise.

Start small and build from there

Exercises and lifestyle changes are easier to implement when you take them step by step. There's nothing wrong with starting small, as long as you're getting closer to your goals. Too often people fall into the trap of being too ambitious with their habits—especially at the start.

It's better to be a "master" of a few habits, than a "jack of all trades" who hasn't really mastered anything.

For example, if you're new to exercising, set a small goal that you know you can achieve, such as exercising for 20 minutes three days a week.

When it comes to nutrition, consider small but doable habits, and do them well, such as I want to eat at least one green leafy vegetable every day this week, or I want to drink a pint of water at 4 pm every day.

Start The Day With Protein Rich Breakfast

Of course, filling a bucket with cereal and skim milk is an easy way to a big breakfast, but it's not a nutritional method that will help you build a killer body.

Eating a breakfast that is made up of protein (along with healthy fats) is a great way to ensure you start the day off right, and has been shown to increase feelings of fullness in the long run.

There is much less of a threat that you will engage in binge eating later on.

Find the Balance.

You will never be able to maintain your full potential if you try your hardest with one factor, and forget about all other areas of your life. While you may find success with your endeavors, the other factors in your life will slowly begin to fade.

Finding balance is key for humans to live healthy. Making health a part of your lifestyle is a great first step, but if you combine it with drinking, overeating, and sleep deprivation, your efforts will be in vain.

Balance also means cutting back on your slack and giving yourself a few rest days or cheat days from your diet.

Understand that a day here and there won't get you completely off track. In fact, a few relaxation days and cheat days will help increase your motivation and reward all your hard work.

Managing Stress.

Between juggling career, family, and other commitments, it's easier to find what's stressing you out.

Exercises like meditation and yoga can help you control stress better.

Making time for a favorite hobby can also help relieve stress and focus on activities you enjoy.

In addition to mental and emotional effects, stress can also affect physical health, so it is important to identify treatment mechanisms that can reduce overall stress.

Identify bad or unhealthy habits in your life that you choose to change.

Then, for each habit, come up with a reason you want to change.

Maybe it's for your own mental health or so you can play with your grandchildren.

Don't blame other people or lack of time, because it doesn't change your bad habits. Just as you would hold a loved one accountable if they made a promise, make a promise to yourself.

Get enough sleep.

Sleep performs an important function in good health and well-being, and can help promote mental health, physical well-being, and a high quality of life.

The National Sleep Foundation suggests 7-9 hours per night, for adults, and 9-11 hours, for school-age children.

If you're having trouble sleeping, try doing an activity before bed to send a signal to your body that it's time to sleep, stay away from screens before the lights go out, and cut out caffeine after lunch.

Kidney Stones Causes, Symptoms, and Treatments

How To Get Rid of Kidney Stones

    Kidney stones (also called nephrolithiasis, kidney stones, or urolithiasis) are hard deposits of minerals and salts that form in your kidneys.

According nhs.uk, Kidney stones can develop in one or both kidneys, and are most common in people between the ages of 30 and 60.

Diet, excess weight, certain medical conditions, and certain dietary supplements and medications are some of the many causes of kidney stones.

Kidney stones can affect any part of your urinary tract — from the bladder to the kidneys. Sometimes, kidney stones form when urine becomes concentrated, allowing minerals to crystallize and stick to each other.

Removing a kidney stone can be very painful, but it usually doesn't cause permanent injury if it's identified in time.

You may need nothing more than taking painkillers and drinking lots of water to avoid kidney stones. In other cases, if the stone turns out to be lodged in the urinary tract, is related to a urinary tract infection, or is causing problems - surgical treatment may be required.

What Does A Kidney Stone?

Urine is made up of many dissolved minerals and salts. When your urine is high in minerals and salts, it can form stones. Kidney stones are formed from small, but can grow to be large, even fill the cavity structure in the kidney.

Some stones stay in the kidneys, and do not cause problems. Sometimes, kidney stones can enter the ureter, the tube between the kidney and the bladder. If the stone reaches the bladder, it can be circulated throughout the body via urine.

If the stone turns into a lodged in the ureter, it blocks the flow of urine from that kidney and causes pain.

Causes of Kidney Stone

Possible causes of kidney stones include drinking too little water, exercising (too much or too little), obesity, weight loss surgery, or eating foods with too much salt or sugar.

The infection and family records may be important in some cases.

Eating too much fructose has been linked to an increased risk of developing kidney stones.

Table sugar and high fructose corn syrup also contain high fructose.

Kidney Stone Early Symptoms

You can have a stone in your kidney for years and not even realize it is there. However, when it starts to move or gets very large, you may have symptoms. Symptoms of kidney stone include:

Pain in the lower back of your body. This pain may start out as a dull ache that may come and go. It can also be severe and cause a trip to the emergency room.

- Experiencing nausea and/or vomiting with pain.

- Frequent urge to pee.

- Urine that looks cloudy and has an unpleasant smell.

- Feeling pain when urinating.

- Unable to urinate.

- Seeing blood in your urine.

- Fever or cold.

Smaller kidney stones also do not cause pain or different symptoms. These "silent stones" pass your body in your urine.

How To Treat Kidney Stones (small size)

Mild kidney stones can cause pain until you get past them, usually taking 1 or 2 days.

Your doctor may also recommend nonsteroidal anti-inflammatory drugs (NSAIDs) to help with pain. To decrease symptoms, your doctor may also recommend:

- painkillers.

- Drink lots of water

- alpha-blockers (medicines to help the stones pass).

You may be advised to drink up to 3 liters of fluid throughout the day, every day, until the stones are gone.

To help your stone escape:

- drink water, but drinks such as espresso and tea are also taken into account.

- Stay away from soft drinks.

- add the sparkling lemon juice to your water.

- don't eat too much salt.

Make sure you are drinking enough fluids. If your urine is dark in color, it means that you are drinking less. Your pee should be pale.

You may be advised to continue to drink plenty of fluids, this is to prevent new stones from forming.

Treating Large Kidney Stones

If your kidney stones are too large to treat naturally, they will usually be removed surgically.

Surgery for treating kidney stones

The main types of surgery for kidney stone removal are:

- ureteroscopy

- Shockwave lithotripsy (SWL)

Percutaneous nephrolithotomy (PCNL)

Your type of kidney stone surgery will depend on the size and location of your stone.

Ureteroscopy

Ureteroscopy is a method of treating kidney stones, and includes a passage of a small telescope, known as a ureteroscope, through the urethra and bladder, and up the ureter to the point where the stone is.

Ureteroscopy is usually done under general anesthesia, and the technique usually lasts one to three hours.

If the stone is small, it can be snared with an instrument and completely removed from the ureter. If the stone is large, or if the diameter of the ureter is narrow, the stone will need to be broken, which is usually done with a laser.

Once the rock is broken into smaller pieces, these pieces are removed.

Part of the ureteroscope may cause swelling in your ureter. Therefore, it is important to temporarily leave a small tube, known as a ureteral stent, in the ureter temporarily to ensure the kidneys are draining urine properly.

Shockwave lithotripsy

The most common kidney stone operation is shockwave lithotripsy.

With this procedure, stones in the kidneys and ureters are crushed into small pieces by means of a short duration high energy shock wave, which is generated outside the body by a lithotripter.

At the University of Michigan, shockwave lithotripsy is performed at Livonia Center for Specialty Care as an outpatient procedure.

More than 90% of kidney stones can be treated with shockwave lithotripsy, but there are certain situations that are not recommended such as: urinary tract infection, obstruction of the ureter close to the stone, patients on anticoagulant drugs, or bleeding disorders.

Percutaneous Nephrolithotomy (PCNL)

Percutaneous elimination of kidney stones (PCNL) is a keyhole operation. Under general anesthesia, the stone is passed through a small telescope through the side of your body straight into the kidney. The stone will be broken and the shards will be discarded.

Summary

The lifetime risk of developing a kidney stone is one in 10 for men and one in 35 for women.

A new method can remove kidney stones without the need for surgery.

Adequate fluid consumption, prevention of urinary tract infections, and specific treatment with medications will significantly reduce or stop new kidney stones from forming.

Benefits of Dark Chocolate for Your Health

Proven Health Benefits of Dark Chocolate

      Dark chocolate is loaded with nutrients that can positively have an effect on your health.

Made from the seed of the cacao tree, it’s one of the first-rate sources of antioxidants you can find.

Research show that dark chocolate can enhance your health and decrease the risk of heart disease.

Dark chocolate consists of phytonutrients known as flavonoids, which are plant chemicals that act as antioxidants and may play a function in cancer prevention, heart health, and weight loss, stated an article posted in December 2016 in the Journal of Nutritional Science. The cacao plant derived from chocolate also contains a compound known as theobromine, which Toby Amidor, RD, a cookbook writer and nutrition specialist for the Food Network, says can assist reduce inflammation and doubtlessly lower blood pressure.

What is The Dark Chocolate?

Dark chocolate is a rich, bitter chocolate that is usually made of cocoa solids, sugar and cocoa butter (and doesn’t include any milk). The percentage of cocoa have an effects on the flavour and bitterness.

There isn’t a minimal amount of cocoa that needs to be present for the chocolate to be labelled ‘dark’, so you normally discover dark chocolate containing anything from round 50% cocoa all the way up to 100%. Most brands include 70%, 85% or 90% cocoa.

How is A Dark Dhocolate Made?

Making dark chocolate is pretty a lengthy process. Cacao beans are selected from the cacao tree when ripe, then cleaned and left to ferment for around two to 9 days, the use of the naturally present yeasts or with a yeast-based starter, relying on the manufacturer. The beans are then covered by banana leaves or put in wooden sweating boxes to increase their flavour. The temperature, aeration and humidity will all add to the flavour.

After fermentation, the beans are dried and roasted, a lot like coffee, allowing them to darken in colour to a rich, dark brown and boost additional flavour and aroma.

The roasted beans are then winnowed, which is a process that eliminates the bean’s outer shell, or hull, and leaves behind the inner bean, or nibs. These nibs are then ground or milled at high pressure to produce cocoa mass – also recognized as chocolate liquor – and cocoa butter.

The cocoa mass and cocoa butter are then blended collectively with sugar to produce a paste that then goes through a process known as conching. This is a cautious process of rolling, kneading, heating and aerating the combination under warmth until it turns into smooth and creamy. The longer the mixture conched, the smoother the chocolate will be – some excellent brands may do this for numerous days.

A stabiliser such as soy lecithin is added, along with any other extra flavours, such as sea salt or vanilla, before the chocolate is tempered. Tempering is the method whereby chocolate is slowly bought to a specific temperature, then poured into a mould to cool and turn out to be its stable, solid, edible chocolate form.

Dark Chocolate Health Benefits Everyday

Enjoyable as an occasional treat,, around 20g of dark chocolate is a right portion size – this is around six small pieces or two giant squares, depending on the bar. However, as dark chocolate is excessive in saturated fats and sugar, it’s necessary that it is enjoyed as part of a balanced diet. Here are the dark chocolate benefits:

Dark Chocolate Prevent Heart Disease and Lower the Risk of Stroke

One of the biggest advantages that researchers tout is the role dark chocolate may play in improving heart health. A meta-analysis of eight research on the link between chocolate consumption and cardiovascular disease, posted in July 2015 in the journal Heart, discovered that people who ate more chocolate per day had a lower threat of each heart disease and stroke.

A number of observational research have also shown indulging in dark chocolate on a ordinary basis may minimize the risk of heart disease. For example, one earlier study published in the journal Clinical Nutrition discovered that people who ate dark chocolate more than 5 times a week decreased their risk of heart disease by 57 %.

Blood Pressure

The flavanols in a dark chocolate causes nitric oxide production in the body. Nitric oxide trigger blood vessels to dilate, or widen, which increases blood flow, and lowers blood pressure.

A 2015 research investigated the impact of chocolate consumption in 60 humans with type two diabetes and high blood pressure. The researchers find out that participants, who ate 25 grams (g) of dark chocolate day by day, for 8 weeks, had significantly lower blood pressure than those who ate the same quantity of white chocolate.

The findings of a 2017 review showed that the beneficial results of dark chocolate on blood pressure may be extra significant in older people and those with a greater chance of cardiovascular disease, as opposed to younger, healthy person.

Source of Antioxidants

ORAC, or oxygen radical absorption capacity. It is a measure of antioxidant activity for food.

fundamentally,, researchers set a bunch of free radicals (bad) towards a sample of a meals and see how well the antioxidants in the meals can disarm the free radicals.

The biological relevancy of ORAC values is questioned, as it’s measured in a test tube and may now not have the same impact in the body.

However, it deserves to be called raw, unprocessed cocoa beans are among the highest-scoring ingredients that have been tested.

Dark chocolate is loaded with organic biologically active compounds, and feature as antioxidants. These consist of polyphenols, flavanols and catechins, among others.

One study showed that cocoa and dark chocolate had extra antioxidant activity, polyphenols, and flavanols than any different fruits tested, which included blueberries and acai berries.

Dark Chocolate Can Help Prevent Depression

One of the factors discovered in dark chocolate is theobromine. Theobromine is structurally very similar to caffeine, its sister chemical. Theobromine, when ate up in larger amounts, can cause a dip in blood pressure, excitability and provide energy. This energy can be followed by a crash, main some critics to tout chocolate as a hazardous addictive substance.

Healthy Food Trends You Should Try

Another chemical discovered in chocolate is anandamide. Anandamide is structurally similar to THC, however nowhere near as effective. Despite this, anandamide can still supply a mood- and energy-boost, without the addiction and cardiovascular injury that comes with other stimulating substances.

Yet another mood-boosting chemical in chocolate is phenethylamine, which is metabolized in your physique into serotonin.

Serotonin is one of the most necessary mood-regulating chemicals your body can produce. If you are deficient in serotonin, supplementing with phenethylamine—even through chocolate—can assist bring you back to baseline. 

Causes of Lower Abdominal Pain in Women

Lower Abdominal Pain Causes in Females

     Pelvic pain has an effect on the lower part of the abdomen, between the groin and the navel. In women, pelvic pain can also be a signal of menstrual cramps, ovulation, or digestive problems like food intolerances. This may be a sign of a more serious problem.

Abdominal pain usually goes away without surgery, and most people just need to relieve symptoms. (betterhealth.vic.gov.au).

Sometimes, pelvic pain is an indicator of contamination or a problem with your reproductive system, or other organs in the area. This is not only uncomfortable, it can affect your quality of life.

Pelvic pain is pain that you experience in the lower abdomen or pelvis. You may also experience constant pain, which can be quite annoying at times, to the point of affecting a woman's life. When this occurs, a woman may need to see a doctor.

What Does Lower Abdominal Pain Mean?

Abdominal pain felt in the stomach. The abdomen is an anatomical location bounded by the lower border of the ribs and diaphragm above, the pelvis (ramus pubis) below, and the pelvis on each side.

Pain in the lower abdomen is regularly related to the digestive tract, but can also be related to conditions of the body wall, blood vessels, skin, urinary tract, or reproductive organs. The site may be tender to the touch, or the pain may be severe, and the entire abdomen may be rigid.

Severe pain can be a sign and symptom of inflammation, appendicitis, intestinal obstruction, or perforation of the intestine. Severe pain in women may also be caused by ovarian torsion, ovarian cyst rupture, ectopic pregnancy, or pelvic inflammatory disease.

Men may experience severe lower abdominal pain as a result of torsion or testicular injury. Cramping pain may also be caused by gas, inflammation or infection, digestive disorders, in women, menstrual cramps or endometriosis.

Intense pain that comes in waves can also be triggered by kidney stones. Trauma to the body wall, hernia, and herpes zoster can also cause lower abdominal pain.

A hernia is a weakening of muscle or tissue that allows other organs or tissues to protrude through it. Herpes zoster is a reactivation of the chickenpox virus (varicella-zoster) that involves a painful, blistering rash, which often forms streaks on the affected skin area.

Causes Of Lower Abdomen Pain

As a woman, you will experience some pain in your belly, from time to time. It must be due to poor sleeping habits, or something you ate, that made your stomach bloated. However, problems that arise from the gastrointestinal tract usually don't get to the root. Here are the many possible causes of lower stomach pain:

Menstrual pain

Menstrual pain is usually in the form of cramping or tightness in the center of the lower abdomen, sometimes radiating to the outside or to the lower back. This can be very uncomfortable, but many people find that they can work around it with a bottle of warm water or ibuprofen.

Endometriosis.

This is a situation where tissue from the lining of your uterus grows outside your uterus. This tissue deposition responds to your menstrual cycle, much like the lining of your uterus – thickens, ruptures and bleeds every month as your hormone levels rise and fall. Because it occurs in an area outside the uterus, tissue and blood can't get out of the body through the vagina. Instead, they remain in your stomach, where they can also cause painful cysts, and fibrous (adhesive) scarring.

Pelvic inflammatory disease

Infections that occur in the reproductive system can affect the fallopian tubes, uterus and ovaries. Untreated reproductive tract infections can be very serious and cause long term problems, requiring treatment by a doctor. This type of infection is often triggered by a sexually transmitted infection, so if you are a sexually active woman, make sure you get regular sexual health checks.

Irritable Bowel Syndrome.

IBS is a bowel disorder that causes pain and symptoms, including diarrhea, constipation and bloating. The signs of IBS tend to flare up and go away with time, especially after a bowel movement. There is no cure for IBS, so treatment focuses on controlling symptoms through changing stress levels, diet, and medication.

Pelvic congestion syndrome.

Some doctors believe that enlarged varicose veins around your uterus and ovaries can cause pelvic pain as well. However, other doctors are less sure that pelvic congestion syndrome is the cause of pelvic pain, as most women with enlarged veins in the pelvis have no associated pain.

How to Prevent Lower Abdomen Pain

Not all types of abdominal pain can be prevented. However, you can reduce your risk of an upset stomach by doing the following:

- Exercising regularly

- Eating healthy food.

- Consume snacks.

- Drink water often.

If you have a bowel disorder, such as Crohn's disease, follow the diet your doctor has given you to reduce discomfort. If you have GERD, don't take it within two hours of bedtime.

Lying down too quickly after consuming it can also cause heartburn and stomach upset. Try to wait at least two hours after consuming before lying down.

When to see a doctor?

With chronic pain issues, it can be difficult to know when you should see a doctor. In general, make an appointment with your healthcare practitioner if your pelvic pain is interfering with your daily life or if your symptoms seem to get worse.

The Fastest Way to Cure Migraine at Home

Can Migraine be Cured Permanently?

     Migraine headaches are a common and sometimes debilitating disorder, which are usually treated by family physicians. Before the diagnosis of migraine, serious intracranial pathology should be ruled out.

Treating acute migraine is difficult because of the substantial degree of non responsiveness to medications, and the difficulty in predicting individual responses to specific agents or doses.

According PubMed.gov, In 2018, researchers found that more than 15% of adults in the United States had experienced an episode of migraine, or severe headache, in the past three months.

Migraines are usually mild or severe headaches, which are felt as throbbing pains on one side of the head.

Many of us also have signs and symptoms of migraines, such as feeling sick, and increased sensitivity to light or sound.

What is a Migraines Meaning?

Migraines can be severe headaches that are always accompanied by nausea, vomiting, and sensitivity to light. This situation could last hours or days.

For years, experts thought migraines were caused by changes in blood flow in the brain. Most nowadays think this may be contributing to the pain, but that's not what started it.

The current thought is that migraines seem to begin when overactive nerve cells send signals that trigger your trigeminal nerve, which supplies sensation to your head and face. It signals your body to release chemicals, such as serotonin and the calcitonin gene-related peptide (CGRP). CGRP makes the blood vessels in your brain lining swell. Further, the neurotransmitters cause inflammation and pain.

What Are Some Triggers For Migraines?

The exact cause of migraines is unknown, although it is thought to be the result of temporary changes in the chemicals, nerves, and blood vessels in the brain.

About half of all humans who get migraines also have a close relative with the condition, suggesting that genes may play a role.

Some individuals are aware that migraine attacks are associated with certain triggers, which can include: fatigue, stress, onset of menstruation, or due to certain foods and drinks.

Migraines Symptoms

The most common symptom of migraines is headaches. The pain is commonly described as pounding, or throbbing. It can begin as a dull ache that progresses to a mild, moderate, or severe throbbing pain.

If not treated, headaches can be moderate to severe. Pain can move from one side of the head to the other, or it can affect the front of the head, the back of the head, or feel like it affects the entire head. Some people experience pain around the eyes or temples, and it's usually in the face, sinuses, jaw or neck.

Migraine Treatment for Severe Migraines

There are no migraine medications. However, some migraine medications can treat signs and symptoms when they occur, and people can take steps to reduce the frequency and severity of migraine episodes. However, be aware that these medications can have side effects.

You can try a few things at home that might help your migraines:

- lie in a quiet, dark room.

- Massage your temples or your scalp.

- Place a cold cloth or material over your forehead or on the back of your neck.

Preventive care aims to reduce the frequency, severity and period of migraine attacks.

There are three main categories of migraine drugs:

Lifestyle modification, Critical care, and Preventive Medicine.

Everyone who suffers from migraines is eligible for lifestyle modification, and acute care. Not everyone may qualify for migraine prevention medication.

Take the right preventive medication when migraines significantly interfere with their daily routine. this may happen when a person experiences one or many migraine attacks per week. but for migraine sufferers, one or 2 migraines per month might be too much.

Preventive care refers to therapies, or approaches, taken proactively every day, to reduce the frequency, severity, and duration of your headaches.

Preventive treatment may also be considered if the patient is unaware of acute treatment, or their current treatment is associated with adverse events, or if they require contraindications to usual acute treatment.

Patient preferences should also play a role in considering preventive treatment. This refers to how patients feel about their current pattern of headaches, and whether they assume they might benefit from preventive treatment.

What is The Best Way to Prevent Migraines?

There are a number of lifestyle changes you can make to prevent migraines:

- Record what seems to trigger your migraine. You will be able to learn what you need to avoid, such as certain foods and drugs. It also helps you figure out what you need to do, such as setting a consistent sleep schedule and eating regularly.

- Stress management strategies, such as relaxation techniques, exercise and biofeedback, can reduce the severity of migraines. Biofeedback uses electronic devices to show that you are managing certain body functions, such as your heart rate, blood pressure, and muscle tension.

- Hormone therapy may help some women whose migraines appear to join their menstrual cycle

- Losing weight may also help, if you are obese.

Time to See Your Doctor

When should you be concerned about migraines? Everyone experiences migraines differently. The point is to find the proper treatment for you. If migraines are interfering with your daily life, and you can't get rid of them with home remedies or without a prescription, then it's time to see a doctor.

Summary

Keep in mind that migraine is a highly variable disease, and each person responds differently to treatment.

Prior to your next doctor's appointment, start tracking your most common migraine symptoms and triggers. this will help you have an informed conversation with your doctor, and you'll be able to develop a treatment plan that holistically addresses your migraine.

Best Tips to Keep Your Liver Healthy

How Can You Improve Your Liver Health?

      The liver is the powerhouse of an organ in your body. It performs a variety of important functions, from producing protein, cholesterol and bile to storing vitamins and minerals, even carbohydrates.

The liver also breaks down toxins such as alcohol, drugs, and natural byproducts of metabolism. Taking care of your liver in the right way is very important to maintain good health.

The liver has an important role to digest food and rid your body of toxic substances.

Liver disease can be inherited genetically. Liver problems can also be triggered by various factors that harm the liver, such as viruses, alcohol use, and obesity. (MayoClinic)

The liver is responsible for managing all the fats, proteins and carbohydrates that humans ingest. The liver also controls the production of several fats and other proteins that are important for your body's function.

How to Make Healthy Your Liver?

Here are several tips to maintain the liver stay healthy:

Maintain a healthy weight

If you are obese or even very overweight, you are at risk of having fatty liver which can lead to non-alcoholic fatty liver disease (NAFLD), one of the fastest growing forms of liver disease. Weight loss has an important role in supporting the reduction of liver fat.

Beware of Certain Drugs.

Some cholesterol capsules sometimes have side effects that cause liver problems. The painkiller acetaminophen (Tylenol) can damage your liver if you take too much.You may be taking more acetaminophen than you realize. It is found in thousands of pills such as cold remedies and prescription pain medications.

Avoid poison.

Toxins can damage human liver cells. Limit or avoid direct contact with toxins from aerosols and cleaning products, chemicals, insecticides, and additives. When you apply aerosols, ensure that the room is ventilated, and wear a mask. Do not smoke.

Drink water, not sugary drinks

One additional note for the drinks. A study from the Center on Aging at Tufts University in Boston indicates that consuming just one sugar-sweetened soft drink a day can increase the risk of non-alcoholic fatty liver disease (NAFLD) - the most common form of liver disease. Instead, try to drink water – ideally 1.2 liters a day – as it helps your body flush out toxins and keeps the blood from coagulating, which makes it harder to filter.

Be careful with herbs and dietary supplements

Some can threaten your heart. Some that trigger trouble are cascara, chaparral, comfrey, kava, and ephedra.

In recent years, several herbs and supplements have entered the market that say they can improve the liver, including milk thistle seed, borotutu bark, and chanca piedra. Be careful with this claim. There has never been high-quality evidence that any of these improve liver health. Some can even cause damage.

Eat small protein-rich meals

Some experts believe that overeating will overtake alcohol consumption as the biggest threat factor for NAFLD. The good news is, one study revealed that just six weeks of eating a calorie-controlled diet lowered the fat content of the liver. Try eating smaller portions at mealtimes and eating extra protein and fewer carbohydrates, though be sure to consist of protein from non-animal sources as current research shows that a diet high in animal protein is linked to NAFLD in obese people.

Do Daily Exercises:

Exercise helps burn more calories which minimizes the risk of diabetes, being overweight, high blood pressure and excess blood fat. This situation is also associated with fatty liver disease, which can lead to cirrhosis of the liver (inflammation and scarring).

Liver Cleansing:

The liver is very susceptible to several metabolic, microbial, toxic, circulatory and carcinogenic substances that can damage it if exposed for a long time. Therefore, it is important to include foods that contain liver-protective nutrients such as antioxidants and other essential nutrients that are commonly present in the diet. Garlic, green leafy vegetables, apples and leafy greens such as cabbage, broccoli and cauliflower in the diet can help cleanse the liver. People should choose to cook food with olive oil, use turmeric in cooking, and regularly consume seasonal fruits.

Liver And Detoxification

The liver is one of the largest organs in your whole body. The liver helps to remove toxins, waste, and digest various nutrients and drugs. It has great potential for self-recovery. The so-called liver toxins are not only useless but also harmful and can provoke damage to the previously normal liver.

Liver detoxification is a treatment program that claims to remove or cleanse or flush toxins from your body.

There is no authentic evidence to show its benefits.

The so-called liver detox program consists of several steps that involve fasting, a restricted diet, or consuming certain juices or fluids for several days. It may recommend taking herbal or dietary supplements, diuretics, and laxatives that boost your system.

Summary

Your liver is constantly working to filter out the thousands of toxins found in your food and environment. In addition, the liver also helps break down food and supplies energy to other organs.

To help your liver function efficiently, make sure you have plenty of important vitamins and nutrients in your diet. If you can't get adequate amounts from your diet, you may consider taking supplements.

If you have been diagnosed with a chronic hepatitis infection, find a liver doctor immediately to help you manage your condition.

Is Coffee Good or Bad for Your Brain?

Is Coffee Good for Brain Function?

        Many studies have investigated how coffee affects the brain and its function. The main effects that related to caffeine, which is one of the main components of coffee. Research conclusions on caffeine and coffee are highlighted below, respectively, with specific additional facts available on the Coffee Research Center Health website.

How Coffee Works

Caffeine has been described as the world's most consumed psychostimulant.

Every 12 months approximately four hundred billion cups of coffee are consumed internationally, and it turns out that 90% of Americans start their day with a cup of coffee.

It is no wonder that coffee is the largest imported food and the 2nd most valuable commodity after oil in the United States.

Given your love of coffee, is there any benefit from enjoying caffeine? The fast answer is yes. There's even some suggestion that coffee works as a cognitive stimulant. Coffee can boost your brain power.

Coffee Effect For Brain Good

Studies have shown that caffeine can have both good and bad effects on health.

It can improve your mental performance—to a certain point.

In a 2012 study, caffeine was shown to improve performance on a variety of specific tasks including alertness, response time, information processing, and some—but not all—proofreading tasks.

Caffeine is the main reason why coffee can improve the function of your brain. This stimulant blocks adenosine, an inhibitory neurotransmitter in your brain that makes you sleepy. (healthline.com)

Caffeine can increase reaction time, but expectation plays a role too. According to a general overview posted in 2010, caffeine can increase your alertness. Another study in 2009 explored the intricacies of how caffeine works, and found that for some time, at least, it was a hopeful effect.

The expected outcome plays an important role in the tablet's outcome on people's perceptions and behavior. People's expectations about how caffeine will affect their performance—in particular, if they perceive it as interfering with their performance—seem to underlie some of these improvements.

But it's not a shortcut to increase your performance. When comparisons were made between humans who had a low daily caffeine intake (up to one hundred mg of caffeine per day), and those who consumed a lot of caffeine (more than 300 mg of caffeine per day), the increase was quite small and did not get better with more caffeine.

Caffeine has a transient stimulatory effect on the central nervous system, but its long-term effects on cognition are less clear.

Does Coffee Help Fatigue and Tiredness

The main reason why people drink coffee is to feel more energized and awake, so it's no surprise that research shows that caffeine can also suppress feelings of fatigue.

However, the power boost only lasts for a certain amount of time before it starts to fade. Then you feel the urge to have another cup.

Be sure not to consume large amounts of caffeine in the late afternoon or evening, as it can disrupt your sleep at night.

If consuming espresso reduces the quality of your sleep, then the effect may be the other way around — instead of reducing fatigue, it can cause you less sleep and interfere with your overall brain function.

It’s All About the Roasting Process in Coffee

In a modern study, researchers decided to look at the consequences of three different types of coffee: a caffeinated dark roast, a caffeinated light roast, and a decaffeinated dark roast.

Caffeinated and decaffeinated dark roasts each had equal potency in early experimental testing. So, from the very beginning it was observed that the defensive effects should not be caused by caffeine.

Gradually, all of those relationships came into place, as researchers began to focus on a group of compounds known as phenylindanes, which are formed by the roasting process of coffee beans, and give coffee its bitter taste.

These are phenylindanes, another coffee-related compound, which seem to inhibit the coupling of tau and beta-amyloid. It is a toxic protein, where excessive buildup in the brain is a key element in neurodegenerative conditions such as Alzheimer's and Parkinson's disease. So, phenylindanes are dual inhibitors.

It seems that the longer the roasting time the more espresso beans will produce. This suggests that dark roasted coffee - whether plain or decaf - has the strongest protective effect on the brain.

This is the first time anyone has investigated how phenylindanes interact with the proteins responsible for Alzheimer's and Parkinson's.

In the future, the researchers aim to conduct extra specific investigations into the properties of phenylindanes, and their consequences on the human body after ingestion.

The next step would be to see how beneficial these compounds are, and whether they have the capacity to enter the bloodstream, or cross the blood-brain barrier.

Summary

Caffeine in moderation does not appear to be harmful, and moderate consumption of caffeine may bring health benefits.

The FDA recommends intake of no more than four hundred mg daily.

However, the effect will differ, according to the amount taken, individual size, gender, and sensitivity to the effects, and any medications or dietary supplements they may be taking.

Pure caffeine can be harmful, even life-threatening, and should be avoided.

Additionally, the current trend of adding caffeine to foods such as chewing gum and ice cream, items that typically target children, remains a concern, and investigations are ongoing.

Anyone looking to supply caffeine should cut back on it for a few days rather than all at once, to avoid uncomfortable symptoms.

Sleep-Care Is the New Self-Care

Definition of Sleep Care as Self Care

      Consider the benefits of sleep - improved mood, energy, performance, recovery, etc. the list goes on. The advantages are clear, however, our society still regards sleep as a luxury!

According to the CDC, more than a third of adults don't get enough sleep, not to mention the poor sleep quality that 60% of Americans report.

Sleep is an important part of your health and wellness. You may not realize it, but the quantity and quality of sleep you get each night can impact your immune system function, mood, and more.

Self-care is defined as the process of treating yourself with health-promoting behaviors, and the active management of disease when it occurs. (wikipedia.org)

Getting stable, high-quality sleep can improve all the factors in your health. If you continue to have trouble sleeping, you should contact your doctor.

People are quick to throw away the term "self-care," but are you really listening to your own advice?

When you think of self-care, the images that come to mind are of face masks and spa days, but real self-care is anything that benefits the mind and body. And it begins with one thing: sleep.

How Much Sleep do You Need Every Night?

The National Sleep Foundation recommends 7 to 9 hours of sleep a night for young adults and adults, and 7 to 8 hours a night for the elderly.

To determine whether you are on the longer or shorter end of the spectrum, look at how long you sleep when you don't set an alarm. (Tip: Make sure you don't sleep less while doing this, or you may end up sleeping all day).

If you wake up after seven hours of sleep, this may be enough for a portion of your sleep. If you wake up closer to 9 hours later, then you may need to sleep a little more than the average adult.

Sleep and Immunity

Increasing your sleep can increase your immunity. Boosting your immune system can be considered the last act of self-care, as it promotes many healthy lifestyle habits: Taking vitamins daily, prioritizing immune-boosting foods, and limiting stress.

But, do not forget to pay more attention to healthy sleep habits.

Recent studies have shown that sleep and immunity are directly related, which is why sleep treatment as self-care is so important.

Increased sleep has been shown to minimize the threat of infection and improve signs and symptoms after infection, while lack of sleep has the opposite effect.

Adjust Your Daily Routine As Needed

Depending on school, work, family, and a variety of other factors, everyone has specific daily commitments and schedules.

Some start work at 5 am and stop in the afternoon, while others don't start the work day until late at night.

The most important thing is to make time for the things that are important, or that you choose to prioritize entirely based on your schedule.

I try to work out at least 5 days a week, and since I work a lot in the morning, lately I've started going to the gym after work, so I can still get it done without sacrificing sleep.

If you're one of those people who only have a little time to exercise before work, it's a good idea to start relaxing earlier in the evening, so you can rest and wake up early enough to exercise. It's all about doing what works best for you.

At the end of the day, sleep schedules can be very complex or ideal, and can quickly change just like life naturally does.

However, with a little effort, you too can regulate your energy levels and improve your overall health with just a few small adjustments.

Self-care is a broad idea that covers a wide range of fitness subjects, consisting of life balance, stress reduction, better sleep, weight loss, nutrition, healthy relationships, spirituality, and more.

It's hard to choose just one element of your life to improve in order to be happier and healthier. But it's true, and it can help your self-care path run more smoothly.

How to Get Rid of Afternoon Slump Easily

Why am I so Tired at 3 in the Afternoon?

     Why are you slumping in the afternoon? A beautiful afternoon slump--it happens to most of you, and for those of you who have a desk job, it can be a daily struggle.

Feeling sleepy, tired, and lethargic is not a pleasant way to pass the remaining hours of your work day. Why is this happening, especially during weekdays? Do you know what causes drowsiness in the evening?

There are many reasons for your decreased afternoon power - not getting enough sleep, you wake up earlier than usual, you are under more stress than usual. Here are some things you need to think about dealing with if you start feeling your slump at three o'clock:

- Your body temperature is low causing drowsiness.

- Are you dehydrated? You need a glass of water.

- You had a high-carbohydrate lunch.

- You sit still too long during the day.

Why Does Afternoon Slump Happen?

First, you have to identify where the sudden weakness came from. There seems to be a natural rhythm or clock set in your body, so many people tend to feel a little sleepy around two or three o'clock in the afternoon.

There seems to be something natural about this rest. Some cultures have naps, and people find they are more productive and in a better position to concentrate if they take a little break after lunch and come back later. (webmd.com)

Sleepiness in the evening is like a miniature model of the drowsiness you feel before bed. This has something to do with a drop in your core body temperature.

Just before you go to bed at night, your core temperature starts to drop, which is a signal for your brain to release melatonin.

The exact same thing happens on a much smaller scale between two and four o'clock in the afternoon. It's a small signal to your brain to be sleepy.

But don't blame it all on your internal body clock, your physique can make you sleepy, but your eating habits can also make you tired.

Oftentimes, people don't refuel their bodies well enough when they start the day.

Moving around

Changing your surroundings can help increase your energy. Try sitting by a window or in a shimmering white light, which will remind your brain that it's time to wake up. Or rest and get out.

A 2010 study showed that spending 20 minutes in nature enhances the human feeling of vitality.

Don't be wasteful at breakfast

Whether breakfast is the most important meal of the day is up for debate, but skipping it or making the wrong food choices in the morning can leave you confused.

An energy-boosting breakfast includes healthy sources of protein like eggs and Greek yogurt, plus slow-burning carbohydrates from whole grain cereals and breads.

Drink plenty of fluids

Dehydration can lead to tiredness. Drink water during the day while you work, and keep a stock of your water bottles.

Don't rely solely on coffee, try drinking green or black tea instead. Tea contains l-theanine, a substance that can help you increase focus and concentration.

Listening to music

Listening to music can increase your concentration, mental efficiency, and creativity.

Studies show that listening to relaxing beats or instrumental music without lyrics can also help with fatigue and help you deal with cognitive slowness.

Be grateful

Many studies have shown that being grateful can make you happier, calmer, and more optimistic. One technique of expressing gratitude trumps all others in a scientific direct match -- expressing gratitude to others will make you happier than counting your personal blessings.

So send a text message thanking a coworker for a great job, or let him know you respect him, when you feel like your energy is running low. Those little kindnesses may make you happier, more motivated, and better equipped to tackle the relaxations of your day.

Move away from the screen.

Tired eyes can make an afternoon's work even more difficult to endure. Do something that doesn't have a computer screen inside. Walk around your workplace or chat with a coworker until you feel refreshed enough to return to work.

Lighten your burden

One of the main causes of fatigue in yourself is too much work. Overwork may consist of professional, family and social obligations.

Try to make a list of simpler "tasks" to do. Set your priorities on the most important tasks, then those that are less important. Consider asking for more help at work, if you think you need it.

Use Caffeine Carefully

The classic treatment for afternoon slump is enjoying a cup of coffee (or a cup of tea, in many parts of the world). And while caffeine can help wake you up, I suggest using it with caution. Because caffeine that is too close to bedtime can interfere with your sleep.

A 2013 study published in the Journal of Clinical Sleep Medicine found that consuming caffeine even six hours before going to bed can reduce the quantity and quality of your sleep. Not only is it bad for your health, this disturbed sleep can ultimately exacerbate your afternoon slump the next day,

Last Words

Most people are more sensitive to caffeine than others Personally, I am quite sensitive to caffeine, so I avoid drinking it after two in the afternoon. Otherwise, I'll have a bad night's sleep.

However, other people may also be able to drink caffeine before bed and still have a good night's sleep. So I suggest a trial to see how caffeine affects your sleep. If you think you have any side effects, you may choose to seek alternative treatments for afternoon slump.

These Healthy Diet can Prevent Cancer

Can Diet Help Prevent Cancer?

    When it comes to reducing your risk of getting cancer, there are some things you can't control, such as your age, gender, and family history. The good news, however, is that there are many things you can manage, and these things can make a difference.

This article offers recommendations and tips on the three essential components of a healthy lifestyle: diet, weight, and physical activity.

Eating a healthy diet, maintaining a healthy weight, and staying physically active can prevent up to a third of the most common cancers, to all colorectal (large intestine) cancers.

Diet And Cancer Prevention

Some cancer risk factors, such as genetics and environment, are out of your control, but research shows that about 70% of your cancer risk lies in your willingness and power to change, including your diet.

Avoiding smoking, limiting alcohol, achieving a healthy weight, and exercising regularly are all very good steps to stop cancer. Implementing a healthy diet also plays an important role.

What you eat—and what you don't eat—can have an effective impact on your health, just like cancer. While search is likely to be a factor in the link between proper diet and cancer, in lieu of a strong cause-and-effect relationship, there are certain dietary habits that can have a major impact on your health risks. For example, eating a Mediterranean diet rich in fruit, vegetables, and healthy fats like olive oil can lower the risk of many common types of cancer, including breast cancer.

On the other hand, a diet consisting of a daily serving of processed meat will increase your chances of developing colorectal cancer.

If you have a history of cancer in your family, making minor adjustments to your diet and changing your behavior now can make a big difference to your long-term health.

And if you've been diagnosed with cancer, eating a nutritious diet can help boost your mood, and improve your physical well-being during this difficult time.

Eat Plenty of Fruits, Vegetables, and Whole Grains

Plant foods include powerful micronutrients, such as flavonoids and carotenoids, which studies show are powerful antioxidants. They counteract the negative reactions (oxidation) of organic procedures that can damage or kill cells. Plant vitamins also reduce inflammation, which is linked to the development of cancer, and some can stop or even kill most cancer cells.

Like healthy cells, tumor cells need nutrients, which are delivered via a network of tiny blood vessels. Tumors can actually trigger an increase in new blood vessels via a technique known as angiogenesis. Some of the compounds in plant foods prevent angiogenesis.

An anti-angiogenic diet is a diet consisting of foods and drinks containing natural resources, which have been shown to stop the damage to blood vessels that feed cancer.

Such a diet consists of a wide variety of fruits and vegetables, spices, drinks, including fruit juices, tea, coffee, wine, and protein that incorporates naturally occurring cancer starvation efforts (certain fish, shellfish, or dairy products).

Besides garlic, berries, tomatoes, cruciferous vegetables (such as broccoli and cauliflower), and leafy greens, there are some lesser-known, but equally effective, cancer-preventing foods that you may want to include in your diet: onions, apples, papayas, pomegranate, cinnamon, squash, and broccoli sprouts (raw broccoli plant).

Many important chemical compounds in plants are concentrated in the skin, so eat whole fruits or vegetables whenever possible.

Eat Smart Live Strong

Most of you probably worry about cancer more than any other disease. But any anti-cancer diet must align, dietary recommendations to prevent the same disease.

Here are some smart eating recommendations based on the Dietary Guidelines for Americans, posted via the Department of Health and Human Services and Agriculture, and what researchers understand and suspect about diet and cancer.

- If you consume alcohol, limit one drink daily. Better yet, try to have less than three drinks per week. Make sure you eat lots of foods containing folic acid.

- Maintain weight by exercising almost daily (consult your doctor before starting an exercise program) and try to avoid consuming excess fat and sugar.

- Aim for about 9 to 10 servings (about half a cup each) of various fresh fruits and vegetables a day. Try to include a cup of dark green vegetables and a cup of citrus fruits and/or vegetables.

- Find fun substitutes for the ingredients you love to consume that are low in calories, low in fat and higher in vitamins including fiber.

- Eat legumes (including soy products) three times a week, partake of red meat as a source of folic acid (in lentils and pinto beans), fiber and various phytochemicals.

- Eat fish two to three times a week, eat meat that is high in saturated fat and as a source of omega-3 fatty acids

- Have a number of servings of whole grain foods each day.

- Choose lean meats and low-fat dairy products and substitute canola and olive oil for butter, lard and margarine that contain excess trans fats.

- Take vitamin D supplements (1,000 to 2,000 IU per day) Low levels of vitamin D are associated with an increased risk of breast, colon and pancreatic cancer. (clevelandclinic.com)

Last Words

It is difficult to get some evidence that certain foods cause cancer.

However, observational studies have repeatedly shown that the consumption of certain foods can also increase the likelihood of developing cancer.

Factors That Influence Your Physical Health

What are the Factors of Physical Health?

     Human physical health basically refers to the state of the body, where a person can carry out his activities and lifestyle more easily, as well as remain immune to potential health problems and emergency situations. This can be determined with certainty by metrics as explained below.

Health is a state of complete human well-being, physically, spiritually, and socially, and not merely free from disease or disability.. (medicalnewstoday.com)

Diet to stay healthy

Poor diet and physical activity have a cumulative effect and contribute to significant health challenges associated with nutrition and physical activity. About half of all American adults (117 million people) have one or more preventable chronic diseases, many of which are linked to a poor diet and lack of physical activity. This includes cardiovascular disease, high blood pressure, type 2 diabetes, certain types of cancer, and poor bone conditions. Nutrition is the most important thing for maintaining good health.

Body Composition

Basically, body composition refers to the relative levels of muscle, fat, bone and other important factors of the human body. Measurements using pore and skinfold measuring calipers, DEXA, etc., play a very important role in determining the energy-to-weight ratio for better levels of body performance in daily activities.

Environmental factor

Environmental issues such as pollution, heat, altitude, etc. may affect your exercise program. Exercising outdoors when air pollution levels are high, or temperatures are high, can affect your training situation. If you live in a location with air quality issues, or in a place with high temperatures, it's a good idea to stay indoors as much as possible.

Nutrition

To be able to follow a proper training program, your muscle tissue must have the ability. They will derive their energy from your diet. Certain nutrients will work better before exercise, some higher after, and some are more effective during recovery. Make sure you have a diet containing the following:

Vitamins and Minerals – functions in energy production and muscle contraction, helps ensure sufficient oxygen levels, maintains fluid balance in cells, helps prevent muscle cramps

- Protein – improves muscle recovery, allowing muscles to increase strength

- Carbohydrates - provide the strength you need for exercise and help maintain glycogen levels

- Water – helps to change your body temperature by keeping your heart rate from getting too high

Psychological and mental health factors

Lack of motivation, low energy levels, and a lack of interest in exercising (especially if you were previously active) can be symptoms of depression.

Social anxiety disorder, agarophobia, sleep disorders, or substance abuse can all affect your level of physical activity. Body image issues and self-efficacy can also present important psychological barriers that also require specialized counseling and expert intervention to promote a more active lifestyle.

Mental health is a necessary thing in your general well-being. Being in good mental condition can keep you healthy and help you prevent serious illness. One study found that positive psychological well-being reduces the risk of heart attacks and strokes.

Poor mental health can lead to poor physical health or dangerous behavior.

Wealth isn't the key

Money is thought to be related to human well-being because having sufficient cash will improve your living conditions, and will increase your social status. Happiness can increase with high income, but only to a certain point.

Most people believe that riches are the right way to happiness. But that's not completely true. International studies have shown that it is the quality of our personal relationships, not the size of our bank balances, that has the greatest impact on our state of well-being.

Believing that cash is the key to happiness can actually damage one's well-being. For example, a man or woman who chooses to work a lot of overtime and miss out on a lot of time with family, friends and recreational activities.

Stress due to working extra long hours can also reduce one's life satisfaction. Research shows that people who pursue 'extrinsic' goals like money and reputation tend to be more anxious, depressed, and dissatisfied than people who value 'intrinsic' goals like close relationships with loved ones.

Last words

The best way to maintain health is to keep it through a healthy lifestyle. Instead of waiting until you are sick or weak, and you need to address health issues. People use health to describe this state of sustained improvement in well-being.