Fail-Safe Tips For Deep Sleep - One Is Bound To Work For You

When drifting off is a struggle, it may seem like one of life's greatest frustrations. It needn't. In most cases, choices made during the day can have a big impact on whether going to sleep is a pleasure or a nightmare.

At least one in five people have difficulty in getting to sleep at night. A small number of them visit their family doctors for help. Many thousands more suffer in silence.

Sleeplessness is not only one of the commonest - and most worrying - of all medical problems, it is also one of the problems about which there is the greatest number of myths.

For example, many people seem convinced that they must get at least eight hours of sleep every night.

That's simply not true. There is no firm rule about how much sleep we all need. Some people only feel comfortable when they have had 10 hours of sleep. Others, like Prime Minister Margaret Thatcher, manage perfectly well on four hours' sleep a night.

It's also important to remember that we all need less sleep as we get older.

A second myth is that if you have a sleepless night, then you'll have to sleep twice as along the following night to make up for it - and avoid damaging your health.

The fact is that if you get just two hours sleep before going off to work then the worst that will happen is that you'll feel tired! And you should be able to recover completely by having an extra couple of hours' sleep the following night.

Many of the unfortunate millions who suffer from insomnia could solve their problem completely if only they knew a little more about the common causes of sleeplessness - so, here are some of the reasons why people can't sleep, together with the solutions.

STRESS

If you go to bed thinking about the day's problems and worrying about the things you have to sort out tomorrow then you're bound to have difficulty in sleeping.

Writing down your problems will help take them off your mind. So, make a full list of your worries. Then put the list on one side and spend an hour relaxing in front of the TV before you go to bed.

MEDICINES

Prescribed pills often keep people awake. Drugs used for heart disease, high blood pressure and asthma commonly cause sleeplessness. Ask your doctor if he can change your prescription. Remember, too, that 50 per cent of people who can't sleep are kept awake because they drink tea or coffee last thing at night. Caffeine is a powerful stimulant. Tobacco is another possible cause of sleeplessness and, although a single nightcap might help you sleep, too much alcohol will definitely cause insomnia.

PAIN

If you are kept awake by pain, then ask your doctor for help. If he can't help you then ask for a second option.

CRAMP

Cramps keep many people awake. You can keep cramp at bay by using this simple exercise. Stand barefoot one yard away from a wall. Lean forward until your hands touch the wall, but keep your heels on the floor. Hold the position for 10 seconds and repeat it once. Do the exercise three times a day for a week and then every night before you go to bed.

DEPRESSION

When depression and sleeplessness go together, it is the depression that needs a doctor's treatment.

HUNGER

If you are kept awake by hunger, then have a bite. Don't have anything too hot, rich or spicy. A hot milk drink will probably be best. Remember, too, that if you are slimming you may have difficulty in sleeping. A low blood sugar will keep you awake. A very low-calorie late-night snack might help.

NOISE

If you are kept awake by noise, try soundproofing your bedroom with bookshelves and double glazing. Or try wearing earplugs. They take a little getting used to, but work very well and are recommended for shift workers who have to try and sleep during the day.

Finally, it's worth remembering that you won't be able to get to sleep if you're not tired.

If you've dealt with all these problems and you still have difficulty in getting to sleep at night, then follow this special bedtime regime:

• Relax your body thoroughly before getting into bed. Take a good brisk walk for 10 to 15 minutes. Think through your day's problems and write down all your worries in a notebook. Keep it by your side and every time a new problem pops into your head, write it down.
• Have a soothing, warm bath for 15 minutes.
• Go to bed with a relaxing book or magazine. Try to keep something relaxing for bedtime reading. And have a spare book ready.
• When you turn off the light, close your eyes and try to transport yourself to somewhere beautiful, relaxing and warm. Imagine, for example, that you're lying alone on a peaceful, sunny beach. Try to hear the waves on the shore and the sound of seagulls high overhead.

This simple regime will probably send you to sleep within minutes. But if you can't get to sleep, don't lie there fretting. Get up, sit in a comfortable chair and read your book again. Make yourself a hot, milky drink. Then go back to bed when you start yawning.

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9 Top Health Tips for a Better 2018

9 Top Health Tips for a Better 2018, 2019 and 2012

• Make simple diet swaps.
• Work out at home.
• Replace bad health habits with good ones.
• Eat foods that boost brain power.
• Add exercises to your routine that improve your balance and health.
• Know how to live your healthiest life at every age.
• Start your day off right with yoga.
• Relieve stress, no matter how much time you have.

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Not Sure How to Have a Healthy Life? Here You Can Get Some Ideas

What is the most beautiful thing we possess? It's life... that needs extra care and love. But, we usually fail to take maximum care of it. Rather emphasize having an unhealthy lifestyle which naturally leads to complicated health problems. Though it is a desire of every individual to have a fit body and mind, we take things for granted. Having a positive mindset along with a healthy lifestyle can surely increase your lifespan.

We have grown up listening to "health is wealth" but most of us are now running after the materialistic world while ignoring their health. It's a fact that having a healthy lifestyle would definitely demand a lot of restrictions in life, but isn't it worth doing?

A well-balanced living

You must have seen the change in yourself when you encounter different emotions. Staying happy can bring a positive attitude in life and can make you capable of handling tasks conveniently. Having stress in your life can restrict from enjoying every moment of life and also have a negative impact on health.

Take out some time for yourself and maintain a healthy schedule. Get indulged in some creative work which can help to reduce stress:

• Every week allot a time for yourself to de-stress and every day spend some time to relax
• Why don't you devote some time to your hobby? Learn something new that excites you
• Laugh... laugh... and laugh as much as you can! This can definitely help to de-stress, boost up your mind and improve mood
• Wake up early morning and have a cup of coffee. Now spend some time in a quiet environment

A few tips to follow

"The groundwork for all happiness is good health" and having an active life is essential to make sure that you live your life to the fullest. But, the question is how can you have an active living? Though there are many people around who might think of having a healthy life, lack of guidance restrict them from having one. So, here are a few tips which can help you in achieving the target:

Have a change in routine: Following the same line of exercise can be monotonous, so it's important that you have a variation in it. Why don't you try swimming or a bike riding... as this would not only help you in maintaining health but will also motivate in a workout.
Involve in an activity you enjoy: If you don't like jogging, just drop the idea of doing so! Take a brisk walk instead or if you are a dance lover definitely give a try to Zumba session. You just need to enjoy the workout and nothing else!

Revive the metabolism: An aerobic session of 30 minutes three times a week will revive your metabolism. Having a lack of time can give you the option to break up the activity and make it a daily routine.

Maintain a balance in life. Have the patience to reach the goal and then you will no longer be a part of the unhealthy lifestyle.

Dietary guidelines for a healthy life

A healthy diet can certainly uplift your health and a good health improves mental status. Everything seems to be related and so staying updated with necessary dietary measures can allow having an active and improved life.

• Use salt in moderate amount though it is usually advisable to stop the intake of salt and sugar
• Enjoy a variety of foods for a balanced diet
• Include lots of vegetables and fruits in your diet plan and this food should be safe and clean
• Do exercise daily so that an ideal body weight is maintained
• Include low-fat and high protein food in diets such as low-fat milk, fish, pulses and lean meat
• Do not overeat as this can lead to obesity

Make sure that you adopt the right cooking style. Make minimum use of oil and avoid having fried food. For elderly people, micronutrient-rich foods are the best to keep them fit and active. Say "No" to processed food and animal foods such as butter, ghee etc.

A healthy lifestyle is a need of every individual, but the fast pace of our lives really make things impossible. But, still, try to avoid food that is rich in carbohydrates. Office goers sometimes might fail to do workouts, but you can definitely avoid lifts while reaching your office. Use staircase or get down from the cab and have a walk of 2kms to reach to your destiny. You can try out a few things to keep yourself healthy



9 Top Health Tips for a Better 2018

• Make simple diet swaps.
• Work out at home.
• Replace bad health habits with good ones.
• Eat foods that boost brain power.
• Add exercises to your routine that improve your balance and health.
• Know how to live your healthiest life at every age.
• Start your day off right with yoga.
• Relieve stress, no matter how much time you have.

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What Habits Make You Crazy Nuts?

Have I told you I love bacon? Oh, and let's not forget those crunchy, salty chips and snacks.

The salty flavours and crunch simply make me moan with delight. Mmmm! Munch, munch, munch.

And, in quick order the bowl or plate is empty.

But, did I truly enjoy them? Savour them? Was every morsel allowed to rest on my tongue to taste the flavours? Did I even smell them, as they passed my nose to be eaten?

What about all that orange stuff left behind on my fingers, clothes and lips? That being the only hint of the Cheetos I so desperately wanted only moments ago!

Was this truly healthy for me? I think not, yet eat them I did.

What habits drive you nuts YET you don't give them up?

Over the years I have eaten plenty that was not good for me. Stuffed myself to the gills at a holiday meal. Slurped down diet drinks with abandon. Filled up my plate with seconds even when I was no longer hungry.

I gave little thought as to whether my body even knew what to do with it all?

But, I did wonder why did I get those incessant daily migraines? What caused my face to break out in big, red zits? Where did all those excess pounds come from, no matter what I did to diet them away?

Why did my body rebel and turn on me?

I wanted to know.

I took classes on healthy eating. I read books to learn more. I sought out medical help for my headaches and pain wrenching gut aches.

I dieted -- followed the gurus who taught healthy eating. I ate so many carrots and celery sticks that my skin turned orange.

I gave up foods that were on the "bad" list. Lost weight and gained it all back, along with a few extra pounds each time.

What was I doing wrong, I wondered? Why was I so unhealthy, feeling so crummy, with little to no energy to enjoy life?

Something deep within my inner knower knew exactly what I was doing wrong. That quiet, guiding voice told me many times and yet, ignore it I did.

To my own detriment.

What was it going to take for me to let go of those habits that did not serve me? How bad did it have to get before I called out, "UNCLE!"

Have you ever wondered why you continue a bad habit, behaviour, or pattern that is detrimental to you?

We all do it. Might as well admit it, right?

What excuses do you use that keep you stuck with those old, nasty behaviours? Because you do have them... excuses I mean.

They are the very reason the unhealthy patterns, behaviours and habits stick around!

So, let's not kid ourselves because you have opened that door to the unfriendly -- you did invite it in.

Whether that is unhealthy spending, debiting, collecting, cluttering, eating, or binging on that great new TV show -- You did invite it in.

As if you hung a great big WELCOME sign on your front door.

Do any of these sound familiar?

Everyone does it, so what's the big deal?
Life's too short, I don't wish to suffer.
I'll deal with it tomorrow (does tomorrow ever come?)
I'm too busy. I don't have time to focus on this right now.
Who says this is bad for me?
It's not hurting anyone, so what's the biggie?
I have other priorities in life. This one will have to wait.
Which one is yours? Could it be time to finally give it up -- to finally say, UNCLE?

Pick one and say "bye-bye" to it -- It has served you in some way. Until now, that is.

Don't wait for a HUGE brick upside the head before you do.

I speak from experience -- don't wait until you have a major health crisis to let the excuses, and the bad habit, go. Close the door to that unfriendly behaviour and enjoy the freedom of an open, healthy body and environment.

Going it alone can be scary.
It begins by simply asking for help.
Let's talk via comment box

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7 Factors to Poor Posture and 2 Steps You Can Take Right Now To Better Your Own

Have you ever noticed a famous actor, known for their good looks, maybe Brad Pitt, standing stooped over? Of course not! Part of the appeal is their tall, proud posture, whether you consciously notice or not. Perhaps that's why no childhood is complete without an occasional reminder to "Sit up straight!" Your mom was training you to become a Hollywood star.

While the desire for your own good posture could be due to the effect that poor posture has on your visual appearance, it may surprise you that posture has much more to do with whether you look proper or sloppy. Let's look at another type of celebrity - a singer such as Adele, and try a little experiment on yourself. Sing your favourite song, or the national anthem with your shoulders rounded forward and head stooped down. Your whole chest caves in and prohibits your lungs from expanding and your voice from belting out those big musical notes. It's much harder to sing properly without good posture. Remember Usain Bolt, the fastest human? Do you think he'd run as fast and place as well if he kept his head down?

If you're concerned with your health you should know that the way you carry your body physically can have a major impact on your physical performance and mental sense of well-being. Studies are now showing the connection between poor posture and health problems ranging from weight gain, insomnia, and even depression and mental decline. Chiropractors are well aware of the significance of this connection between posture and health, which makes them a reliable authority on this and how it relies on good spinal health.

There are many causes of poor posture. In some people, unfortunately, postural issues are due to other conditions or diseases that involve bone deformity or bone loss, however, in the vast majority of cases, posture is directly related to a person's habits and daily activities. Here are some of the most common causes of poor posture:

• Looking down a lot during activities such as using a cellphone or playing video games
• Working at a desk or computer for long periods of time (even at a desk with good ergonomics)
• Poor ergonomics at work (chairs, desks, keyboards)
• Improper sleep support (mattress, pillows)
• Obesity
• Muscles weakness
• Poor self-esteem (people with low self-esteem tend to have a flexed/inward posture as a way to avoid being noticed)

As noted, there can be other health conditions and diseases that can contribute to poor posture, but as you can see, most contributors to poor posture are also things that are within your control.
Chiropractors and other health experts have found that people who have a tendency to slouch while standing, sitting, and even walking also tend to experience many kinds of health conditions, which can be mild or even severe. Many health problems such as headaches, muscle stiffness, shortness of breath, susceptibility to infectious illnesses, may actually be indirectly impacted by your posture and the positioning of your spinal column.

Your spine is important because it keeps your entire body in alignment and balance. It also houses and is meant to protect your central nervous system (spinal cord and brain). Your nervous system is responsible for the communication between your body and brain. The better your spinal alignment, the easier it is for your brain and body to share information and maintain good posture. Slouching, and being in poor posture makes it harder for this to happen - signals don't transmit as well and muscles have to work harder to try to keep you upright. This extra, more difficult work can degrade the health of the spine and nervous system over time. When your brain and body need to work harder on your posture, they work less on keeping your other systems and functions working optimally. As this happens to the nervous system, other functions of the body may begin to have trouble working correctly, leading to inflammation, digestive issues, and more.

How To Keep Good Posture All Day Every Day

If you want to avoid these health problems, you'll want to focus on maintaining proper posture as often as you can. It may be as simple as reminding yourself throughout the day to keep your shoulders pulled back, your head held high atop your neck and torso, and your spine in a neutral position as much it can.

If you find it difficult to maintain these positions of proper posture, it is a sign you need the professional help of a chiropractor. Your poor posture can be due to a combination of factors that include poor spinal alignment, poor nervous system signal flow, and muscle weakness. In most cases, these problems can all be corrected with a properly designed and executed plan that addresses all three of these issues as needed.

Do You Have Poor Posture?

Here is a simple test that can be an indicator of poor posture:

1. Have someone take a picture of you standing without shoes on a flat surface, looking ahead of you. Think of a side profile of a police mug shot, for your whole body, top to bottom. The person will likely have to stand 10-15 feet away.
2. Draw a straight vertical line from the inside of your ear down to the floor. If the line doesn't pass through the middle of your shoulder, hip, knee and ankle, it's likely you have poor posture.

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How to Tell If You Have a Blood Clot

What is a blood clot?

A blood clot is a clump of blood that has changed from a liquid to a gel-like or semisolid state. Clotting is a necessary process that can prevent you from losing too much blood in certain instances, such as when you’re injured or cut.

When a clot forms inside one of your veins, it won’t always dissolve on its own. This can be a very dangerous and even life-threatening situation.

An immobile blood clot generally won’t harm you, but there’s a chance that it could move and become dangerous. If a blood clot breaks free and travels through your veins to your heart and lungs, it can get stuck and prevent blood flow. This is a medical emergency.

You should call your doctor immediately if you think you might have a blood clot. A healthcare professional will be able to look at your symptoms and medical history and let you know what steps to take from there.

Types of blood clots
Your circulatory system is made up of vessels called veins and arteries, which transport blood throughout your body. Blood clots can form in veins or arteries.

When a blood clot occurs in an artery, it’s called an arterial clot. This type of clot causes symptoms immediately and requires emergency treatment. The symptoms of an arterial clot include severe pain, paralysis of parts of the body, or both. It can lead to a heart attack or stroke.

A blood clot that occurs in a vein is called a venous clot. These types of clots may build up more slowly over time, but they can still be life-threatening. The most serious type of venous clot is called deep vein thrombosis.

Deep vein thrombosis
Deep vein thrombosis (DVT) is the name for when a clot forms in one of the major veins deep inside your body. It’s most common for this to happen in one of your legs, but it can also happen in your arms, pelvis, lungs, or even your brain.

The Centers for Disease Control and Prevention (CDC) estimates that DVT, together with pulmonary embolism (a type of venous clot affecting the lungs) affects up to 900,000 Americans each year. These types of blood clots kill approximately 100,000 Americans annually.

There’s no way to know whether you have a blood clot without medical guidance. If you know the most common symptoms and risk factors, you can give yourself the best shot at knowing when to seek an expert option.

It’s possible to have a blood clot with no obvious symptoms. When symptoms do appear, some of them are the same as the symptoms of other diseases. Here are the early warning signs and symptoms of a blood clot in the leg or arm, heart, abdomen, brain, and lungs.

A blood clot in the leg or arm
The most common place for a blood clot to occur is in your lower leg, says Akram Alashari, MD, a trauma surgeon and critical care physician at Grand Strand Regional Medical Center.

A blood clot in your leg or arm can have various symptoms, including:

• swelling
• pain
• tenderness
• a warm sensation
• reddish discolouration

Your symptoms will depend on the size of the clot. That’s why you might not have any symptoms, or you might only have minor calf swelling without a lot of pain. If the clot is large, your entire leg could become swollen with extensive pain.

It’s not common to have blood clots in both legs or arms at the same time. Your chances of having a blood clot increase if your symptoms are isolated to one leg or one arm.


A blood clot in the heart, or heart attack
A blood clot in the heart causes a heart attack. The heart is a less common location for a blood clot, but it can still happen. A blood clot in the heart could cause your chest to hurt or feel heavy. Lightheadedness and shortness of breath are other potential symptoms.

A blood clot in the abdomen
Severe abdominal pain and swelling could be symptoms of a blood clot somewhere in your abdomen. These could also be symptoms of a stomach virus or food poisoning.


A blood clot in the brain, or stroke
A blood clot in the brain is also known as a stroke. A blood clot in your brain could cause a sudden and severe headache, along with some other symptoms, including sudden difficulty speaking or seeing.


A blood clot in the lungs, or pulmonary embolism
A blood clot that travels to your lungs is called a pulmonary embolism (PE). Symptoms that could be a sign of a PE are:

sudden shortness of breath that isn’t caused by exercise

• chest pain
• palpitations, or rapid heart rate
• breathing problems
• coughing up blood

What are the risk factors?
Certain risk factors increase your chances of having a blood clot. A recent hospital stay, especially one that’s lengthy or related to a major surgery, increases your risk of a blood clot.

Common factors that can put you at a moderate risk for a blood clot include:

age, especially if you’re over 65 years old
lengthy travel, such as any trips that caused you to sit for more than four hours at a time
bed rest or being sedentary for long periods of time
obesity
pregnancy
a family history of blood clots
smoking
cancer
certain birth control pills

When to call a doctor
Diagnosing a blood clot by symptoms alone is very difficult. According to the CDC, almost 50 per cent of people with DVT have no symptoms. That’s why it’s best to call your doctor if you think that you might have one.

Symptoms that come out of nowhere are especially concerning. Call your local emergency services immediately if you experience any of the following:

• sudden shortness of breath
• chest pressure
• difficulty breathing, seeing, or speaking

Your doctor or other healthcare professional will be able to tell whether there’s reason for concern and can send you for more tests to determine the exact cause. In many cases, the first step will be a noninvasive ultrasound. This test will show an image of your veins or arteries, which can help your doctor make a diagnosis.

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This Is The First Thing You Should Do If You Have A Blood Clot In Your Leg

So, you've got a blood clot in your leg. It's a heavy sentence that causes a lot of worry about one's health. Blood clots are nothing to take lightly, but it is important to know that if your doctor indicates that you're dealing with a blood clot in your leg, you need to be focused on hearing what the next steps are in addressing the issue.


Maintaining your focus when you know you're dealing with a blood clot in your leg is easier said than done. Your first inclination will be to get online and look-up something on the more popular medicine sites & see what you've got to look forward to. Unfortunately, you're getting a very incomplete picture. What's more, the levels of misinformation that exist out there can lead you to make poor decisions about your health, and that's never good. Contrary to what you may have heard, a blood clot is not an immediate death sentence.

If you suspect that you have a blood clot in your leg, here's the first thing you should do - go to the emergency room immediately. The emergency department of your local hospital is trained in getting right to work, which means you won't be wasting time in your treatment.

It's important to know that blood clots don't just happen such as what one might experience in a thrombotic storm, a condition in which more than one blood clot occurs in a short period of time. These clots occur in different and sometimes unusual locations. It's aggressive, difficult to treat, and there's not much information out there to go on.

When you head to the emergency room, be sure to have a record of the medicine you take and the reasons why you take it. Physicians will want to know the ins and outs of what you're working with in terms of medication, which can inform them as to the best course of action for your treatment. Also, have a working knowledge of your family medical history. It may seem like overkill, but every bit of information is helpful.

You're going to be dealing with a number of medical professionals in the emergency room. Doctors, nurses, CNAs, and more will be coming in and out of your space. You'll also have a lot of information zipping past you. Do not hesitate in asking as many questions as you want. You have the right to be informed about what is happening and why.

The time will come when it must be determined if you'll be admitted to the hospital for further treatment or sent home. The truth is that every patient is different, which means that there's no real definitive answer. That said, doctors will usually err on the side of caution so that you can receive the "all clear" before heading home. The last thing you'd want is for something potentially dangerous to be missed.

Being told that you have a blood clot in your leg is not something anyone wants to hear, but the best thing you can do is not panic. If you suspect you have a blood clot in your leg, get to the emergency room. Once there, it can be a little scary, but focus & be an active participant in your treatment.

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Tips for Good Health in 2018

Worrying about your health and trying to keep your health at its top game are genuine concerns. With the growing concerns and rising stress of our daily lives and work, it becomes hard for most people to spend some time with just themselves to keep their health better. Here are some simple tricks and tips to make your life better:

Drink Water: Drinking enough water is one of the best things to do to fix your health. Most people do not drink enough water, and this is why many bodily functions are not performed as they should be. Take care to drink more water during summers and keep your intake of water at a steady level for winters.

Exercise! Exercising does not only mean hitting the gym. It is recommended that fast pace walking during the days and other methods of mild exercise will keep your body at its fittest. Regular exercising offers many benefits - it not only reduces excess body fat but also allows your body to breathe.

Sleeping Well: Messed up sleep cycles are one of the major causes for a bad health during this generation. Although work and other things are important, the sleep of at least 7 to 8 hours is an absolute requirement for your body. Not sleeping enough can cause undue stress on your body and will increase the release of leptin, which is a hunger-stimulating hormone, making you crave foods now and again. Other than this, sleeping on time and for the requisite amount allows your body to rejuvenate and helps your mind work better.

Healthy Diet: Our fast-paced lives have not only hampered our sleep but have messed up our eating habits as well. Keeping track of what you is the best way to start a healthy living. Switch to greens and berries and try to eat as many fruits as possible. Furthermore, a balanced diet should be taken to keep your health at its prime.

Travel! Just controlling what you are eating and exercising is not enough. Socialising more and travelling from place to place regularly can greatly help to boost your health. This will allow you to get rid of your pent-up stress and will allow you to relax. In some cases, it may even release your body's happy hormones that will keep you and your mind healthy.

Closing remarks

These are very simple tips to follow. Make sure you adopt a few this year and give your health the boost that it needs.

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A Healthy Lifestyle Is Not a New Year Resolution, It's a Discipline

A healthy lifestyle from the start will decide how you will be in your midlife and beyond. However, it won't happen unless you make the right choices. Work out, eat healthy, sleep well and you will set yourself on the path to success. After about 40, most people have achieved biological adulthood, which is a nicer way of saying you have boarded the slow train to your inevitable mortality. You will start to realize the slow and gradual decline in your response to bodily activities and the resulting resistance in your bodily functions.


Eating unhealthy processed food, irregular sleep pattern and inactivity create a low-level inflammatory response in your body. This inflammation gradually increases over time, contributing directly to the germination of every major disease plaguing mankind - obesity, diabetes, heart disease, fatty liver disease, just to name a few.

The first and foremost thing to focus on is Nutrition - what you eat. Add lots of green leafy vegetables, whole grains, organic poultry, dairy and fruits in your daily diet. Keep your body hydrated. Drink plenty of water and raw fruit juice as fluids help to keep body temperature low and remove toxins through perspiration (sweat) and excretion (urine). Keep a balanced share of carbohydrate, protein, good fats and minerals. These small changes in your diet will contribute to your overall wellbeing. Cut back unhealthy fats from your diet slowly and target on stopping to consume them completely. Unhealthy fats include: dark chicken meat, poultry skin, fatty pork cuts, beef and lamb and high-fat dairies include whole milk, butter and cheese. Common ways to cut back on unhealthy fats are listed below:

Instead of frying meat, Bake / Grill / Broil it. Don't forget to take the skin off before cooking chicken or turkey

Instead of butter and cheese on bread, use low-fat spreads or slices of tomatoes on it to enhance the flavour

Instead of scrambled eggs, eat boiled / soft-boiled eggs. Garnish with a pinch of salt and black pepper to taste best

Instead of using sugar in patisseries and desserts, use organic honey to satisfy your sweet bud and stay healthy


When it comes to a healthy lifestyle, the importance of sleep is worth discussing. Get yourself adequate sleep, because internal healing and tissue repair happen only when you sleep. Sleep deficiency contributes to an increased risk of cardiovascular disease, kidney disease, brain damage etc. Sleep deprivation lowers the metabolic rate of your body, which is linked to weight gain. Studies show that sleep-deprived individuals have higher levels of Ghrelin, the hormone which stimulates appetite and lower levels of Leptin, the hormone which suppresses appetite. Hence, good sleepers tend to intake fewer calories.

The last, but definitely not the least is the importance of regular exercise when it comes to a healthy and active lifestyle. No matter which age group you belong to, it is advisable and wise to include a minimum 30 minutes of workout / physical activity of moderate intensity such as running, brisk walking on most, if not all days of the week. As humans, we spend far too much time in our synthetic environment, disconnected from the outside world. This disconnect poses a serious threat to our health and general wellness. Think of your body as a complex machine, which houses equally complex parts (bones) and subsystems (organs) inside. If you let it sit idle, the parts and the subsystems will lose movement capability and eventually get rusted. A few tips to incorporate exercise into your daily routine:

Prioritize physical activity
Make it fun
Get a partner
Keep a track of results
Set milestones
All these factors put together will bring a noticeable change in your lifestyle and wellbeing. Some changes will happen quickly, some will be gradual. But overall, you will feel the positive change in your health - mind, body and soul.
Cheers to a Healthy Lifestyle!

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The Health Benefits of Biophilia

Biophilia refers to the love that a person may have for nature and all the natural processes that take place in nature. Biophilia suggests that all individuals are connected to nature as a result of their genetics. The connection between individuals and their natural surroundings is created as a result of thousands of years of surviving in an agrarian setting.

Biophilia was first brought to the scene by psychologists Edward Wilson in the 80s after observing how modernization and urbanization were causing people to lose their connection to nature. As technology continues to become commonplace in today's contemporary society, the importance of Biophilia today cannot be overemphasized.

Why is Biophilia important and relevant today?

Stress-related diseases such as anxiety and depression, as well as other health disorders such as stroke, diabetes, and cardiovascular diseases can be diminished if individuals increase their connection to nature. The increasing pressure brought about by technology leaves us little time and opportunity to recuperate the mental and physical energy that we utilize throughout the day.

Incorporating elements if nature directly or indirectly to your physical environment has demonstrated through research to have a considerable effect in helping to reduce stress levels, your blood pressure, stabilize the heart rate, increase productivity and lead to a general feeling of improvement in your wellbeing.

The health benefits of Biophilia

When you nurture your soul in nature, it can have a significant impact on your mind, body, and soul. Some of the benefits of Biophilia include:

Combat the effects of urbanization

Biophilia is important today because as the contemporary world continues to become more urbanized, it has emerged that integrating Biophilic features into our day to day lives can help to combat the effects of urbanization. Biophilic components are designed to mimic patterns, colours, textures and forms of nature, which can be practical since half of the world's population will be located in urban centres.

Improved health

Increasing biophilic elements in the workplace and at home has shown to benefit one's health. For instance, having a large window that can offer individuals views of nature can result in improved rates of recovery from stress and faster recovery from anxiety and depression. Views of nature can also lead to increased concentration levels and it can have serious implications for healing.

Enhanced moods

Biophilia has proven effective to enhance moods. Doing something as simple as taking a walk around the neighbourhood can have considerable effects on boosting your moods. Biophilia can be used alongside existing treatments to increase their effectiveness.

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