Truth Code: health
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Κυριακή, 15 Ιανουαρίου 2017





From using it in prayers and religious ceremonies to eating it in the form of a 'paan', betel leaves contain many curative and healing health benefits. The leaves are full of vitamins like vitamin C, thiamine, niacin, riboflavin and carotene and are a great source of calcium. Since betel is an aromatic creeper, you can easily grow it as an ornamental plant in your homes and derive the maximum health benefits from the same.

Here Are Five Health Benefits Of Betel Leaf

1. Analgesic

Betel leaf is an amazing analgesic that offers relief from pain. It can be used to alleviate pain caused due to cuts, bruises, rashes, inflammation (internal as well as external), indigestion, constipation, etc. You can simply make a paste of betel leaf and apply to it the bruised area (meant for external application). You can also chew betel leaves and drink its juice to get relief from internal pain.

2. Improves Digestion

Betel leaf is wonderful for digestion. Its carminative, intestinal, anti-flatulent and gastro-protective properties made chewing the leaf after a meal extremely popular. The essential oil could be massaged within the stomach since it works well for the secretion of digestive acids as well as gastric juices. For kids struggling with indigestion, boil betel leaf after some pepper in water. Strain it, and provide two teaspoons of this mixture to children twice daily for the immediate cure.

Betel leaf therefore boosts the body’s metabolism. This particular triggers circulation as well as energizes the intestines to soak up vital minerals as well as nutrients. Waste gets removed easily through better sphincter performance. Better sphincter performance is additionally an outcome of the stimulation brought on by betel leaf.

3. Is an aphrodisiac

Betel leaf is known to have aphrodisiac properties and chewing paan right before having sex makes the process more enjoyable. It is a common practice to offer masala paan to newlyweds.

4. Treats cough

Betel leaf extract mixed with honey is known to relieve cough and helps removing phlegm from the chest.

5. Heals wounds

Betel leaves, when applied over a wound and bandaged, can heal a wound and accelerate the healing process. They are also widely used in Ayurveda for treating boils.

Sources:
http://www.healthbenefitstimes.com/health-benefits-of-betel-leaf/
http://indiatoday.intoday.in/story/5-health-reasons-nobody-told-you-about-chewing-paan-or-betel-leaves-tobacco-areca-nuts/1/638866.html
http://www.thehealthsite.com/diseases-conditions/health-benefits-paan-betel-leaves-po0115/
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Pain is one of the most common feeling in our body. Pain has three manifestations and they are energy, perception and physical manifestation. Each kind of pain may be related to a specific emotional state in our mind. This shows us that although we are grownups yet we need to learn many more life lessons in order to learn how to avoid pain. Once the lesson is firmly incorporated in our lives, understood and learned is a way that may be transferred to other people, the pain simply disappears.

The body is especially clear when it comes to pain. The experiences of your life manifest directly in your body and when you experience emotional stress, your body shows you exactly what the problem is. The only thing you need to do is decode it.

1. The pain in the muscles

Represents a challenging ability to move in our lives. How flexible are we being with our experiences at work, home or within ourselves. Go with the flow.

2. The pain in the head

(Headaches) Limit decision making. Migraines occur when we know the decision to make and we do not take it. Make sure to take time each day to relax. Do something that will relieve that tension.

3. Pain in the neck

Is an indication that you may be having trouble with forgiveness of others, or even yourself. If you’re feeling neck pain, consider the things you love about yourself and others. Consciously work toward forgiveness.

4. Pain in the gums

Is related to decisions you do not take or that you do not stand. Be clear in your goals and go for it!

5. Pain in the shoulder

May indicate that you’re carrying a real emotional burden. That’s where the saying “shouldering a problem” comes from. Focus in on some proactive problem solving and distributing some of that burden to other people in your life.

6. The stomach pain

Occurs when you have not digested, figuratively, something negative. The feeling of not being respected hole causes a sensation in the stomach, and a grief.

7. Pain in the upper back

Indicates that you lack emotional support. You might feel unloved. If you are single, it might be time to meet someone.

8. Pain in the lower

Back might mean you’re worrying too much about money or you’re lacking in emotional support. It may be a good time to ask for an overdue raise or consider a financial planner to help you utilize money a little bit better.

9. Pain In Your Sacrum and Tail Bone

You may be sitting on an issue that needs to be addressed. Get to the bottom of it and you will see resolution.

10. Pain in the elbow

Has a lot to do with the resistance to change in your life. If your arms are stiff, it can mean that you are too steep to things in your report. It is perhaps time to dare to move things or at least, to let you go!

11. Pain in the arms

You’re carrying something or someone as an emotional burden. It may be time to ask yourself why do you keep carrying it?

12. Pain in the hands

The hands symbolize the link to others, does not connect. If you feel pain in the hand, it may mean that you do not stretch enough out to others. Try to make new friends, restore the connection!

13. Pain in the hips

If you’ve been afraid of moving, that may manifest as a pain in the hips. Sore hips could be a sign that you’re too resistant to changes and moves. It may also show a caution toward making decisions. If you’re thinking on some big ideas, it’s time to make a decision. General pain in the hips relates to support. When they slip out, it generally relates to an imbalance in how you are relating to life. Feeling the lack of love and support.

14. Pain in the joints generally

Like muscles, pain in the joints are flexible. Be open to new ways of thinking, lessons and life experiences.

15. The knee pain

The knee, which can mean “I us” symbolizes our relationship to another subject, balanced or aggressive. The knee trouble indicates a difficulty to fold, to accept things as they are. The voltage can be linked to the OUTSIDE world laughing as yourself. The inside of the knee refers to the community, work, friends; the outside of the knee is linked to personal problems. Remember: you are a human, a mere mortal. Do not allow your ego to dominate your life. Volunteering can be beneficial.

16. The dental pain

Expresses the fact that you do not like your situation. At constant rehashing this disgust, this affects your emotions in everyday life. Remember that experience pass more quickly when you focus on the positive aspects.

17. Pain in the ankles

shows that you do not grant you the right to pleasure. It is perhaps time to become more forgiving towards yourself. Try spicing up your love life.

18. Pain causing fatigue

Boredom, resistance, and denying what it takes to move forward, “What’s next?” Open yourself to that little voice which speaks very softly and nudges you towards a new experience.

19. The foot pain

When you are depressed, you may feel some pain in the feet. Too much negativity can occur under your feet. Enjoy the small pleasures of life. Adopt a pet or find a new hobby, a new passion. Seek joy.

20. An unexplained pain in various body parts

The cellular structure of the body is constantly renewed and during this process, is purged of negative energies. The immune system and all systems in the body are found in weakened. So while the body may appear to be in a state of illness, it is more or less in a state of clearing. Know that it will pass!

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We have published many articles on the concept that we, as human beings, house a soul in our physical bodies and that our eyes are the gateway to this essence. We’ve talked a lot about the relationship between the mind, body, and soul and the importance of keeping it balanced and in harmony. However, have you ever contemplated what the physical muscle of the soul could be? Well, therapist and filmmaker Danielle Prohom Olson has; in fact, she claims that by relaxing  your psoas, or what she terms “the muscle of the soul,” you can reconnect with the powerful energy of the Earth.

What Is Your Psoas?

The correct pronunciation of the psoas is “so-az.” The psoas is literally the deepest muscle of the human body. You have one on each side of the spine, attached to your sides and spanning laterally from the 12th thoracic vertebra to each of the lumbar vertebra. It then moves through the abdominal core and the pelvis without attaching to the bone, and then connects to the iliacus muscle in a common tendon at the top of the femur (thigh) bone.

The diagram below shows the location of the psoas in the human body

The psoas is crucial for proper body movement, as it affects our structural balance, muscular integrity, flexibility, strength, range of motion, joint mobility, and organ functioning. Without your psoas, you wouldn’t be able to maintain proper posture or move your legs to walk. While you’re walking, a healthy psoas moves with ease, continuously massaging the spine as well as the organs, blood vessels, and nerves of the trunk. This process promotes the flow of fluids throughout the body and creates the feeling of being grounded and centered.

The psoas is the only muscle to connect the spine to the legs. The psoas is also linked to the diaphragm through fascia (connective tissue), impacting our fear reflex and breathing. This is due to the connection between the psoas and the reptilian brain, the most ancient inner part of the brain stem and spinal cord.

Liz Koch, author of The Psaos Book and founder of Core Awareness, explains, “Long before the spoken word or the organizing capacity of the cortex developed, the reptilian brain, known for its survival instincts, maintained our essential core functioning.”

Why The Psoas Is Considered the Muscle of the Soul 

Prior to learning about the connection the psoas has to energy, Olson started implementing more hip opening poses at the beginning and end of her yoga practice. Although her intention was simply to relax her psoas, in doing so, she experienced a significant decrease in tension and a newfound strength. Once she was exposed to Koch’s research and Taoism, she connected the dots between the psoas, stress, and spirituality and started referring to the psoas as “the muscle of the soul.”

Taoism is a philosophy, often referred to as a religion, that attempts to explain our relationship to nature and the universe. Practicing Taoists heavily focus on genuineness, health, immortality, detachment, spontaneity, transformation, and spirituality. Within the Taoist tradition, the psoas is considered the seat or the muscle of the soul and resides in the lower “Dan tien,” one of the human body’s most prominent energy centres. It is said that a flexible and strong psoas helps ground us and circulate energy throughout the body.

The Relationship Between Stress and the Psoas and How to Release It

Stress, anxiety, and fear are typically perceived as mental health issues, thus doctors often prescribe medication that target the mind. Although this approach has helped many people, we should be looking at stress through a broader lense and striving to understand what causes these emotional imbalances in the first place, including the relationship stress has to the psoas. Through their research, Koch and Olson have both discovered that by opening the psoas, one can release stress and tension through it.

Many people chase after the fast-paced, high-stress lifestyle that is the “American Dream,” characterized by spending most days at a “desk job” and most nights partying until the sun rises, then repeating the process. Koch believes that chronic triggers and tightening of the psoas are products of this unhealthy lifestyle as well as other common elements of modern day life, such as the chairs we sit in and the constrictive pants and shoes we wear. If we continuously contract the psoas as a result of increased stress or tension, the muscle becomes shorter, causing negative side effects such as lower back pain, sciatica, disc problems, scoliosis, hip degeneration, menstruation pain, infertility, and digestive issues.

If you suffer from any of these health issues or are looking to decrease or prevent stress, try the following yoga poses that help open the psoas:



Image source: https://www.davidwolfe.com/your-souls-muscle-could-be-the-trigger-for-fear-anxiety/

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Τετάρτη, 11 Ιανουαρίου 2017





If you’re struggling to stay alert, it may be time to start rethinking what you put into your body. Check out these 6 foods that will deliver results.

1. Dark Chocolate

Need to perk up in the AM? Enjoy some feel-good dark cocoa rather than coffee. “Dark chocolate boosts serotonin and endorphin levels, which are associated with greater concentration,” says Natalie Stephens, clinical dietician at The Ohio State University Wexner Medical Center. “It’s also a source of antioxidants, vitamins, and minerals, such as potassium, copper, and magnesium, which can work with a healthy diet to control blood pressure. It’s also lower in fat and sugar than milk or white chocolate, which is better for diabetics and really anyone interested in cutting back on sugar intake.”

A 2013 study even concluded that those who drank two cups of cocoa every day for a month had improved blood flow to the brain, performing better on memory tests. But just like with any treat, be mindful of the calorie count and always aim for the highest quality. Experts say one square of dark chocolate during the afternoon slump should be sufficient.

2. Nuts

Filled with vitamin E and fiber, nuts make sure your cognitive skills remain unaltered as you age. Consuming an ounce of nuts every day can provide you with all the energy your brain requires, that too with less calories. You can have them along with your breakfast, or snack on them in the evening to make sure your brain stays fueled.

3. Blueberries

Studies show that blueberries boost “concentration and memory” for up to five hours because “the antioxidants in blueberries stimulate the flow of blood and oxygen to [your] brain – and keep the mind fresh”.2 Blueberries also contain a “cocktail of anti-oxidants including anthocyanins, proanthocyanidins, resveratrol and tannins”, and while I’m not going to even pretend I know what those are, they have been shown to boost focus, and even protect against cancer, heart disease, and dimensia.

4. Green tea

Green tea helps you focus for two reasons: one, it contains caffeine, and two, it contains l’theanine. There is no doubt that caffeine helps you focus and improves your alertness. Good. That’s covered. Well, what the hell is l’theanine? It’s an ingredient that’s been shown to “increase alpha-wave activity”, which increases tranquility and releases caffeine more slowly, instead of all at once, which can lead to you crashing. The two ingredients also combine to “produce a better ability to focus attention, with improvement of both speed and accuracy”. If you’re able to handle the caffeine content, introducing green tea into your diet is pretty much a no-brainer.

5. Coffee

It might come as no surprise that coffee can help your mind feel sharper (goodbye, morning brain fog!), but did you know that coffee affects men and women differently? Men actually feel more alert more quickly than women do after drinking a caffeinated beverage, according to research from the University of Barcelona. In the study, men reported feeling less drowsy after only 10 minutes and sustained the mental boost for a half hour. Women got a "kick" from the espresso, too, but rated it weaker than the men did. But women, it turns out, are more influenced by the placebo effect when it comes to caffeine. Just anticipating the stimulating effects of caffeine may be enough to feel them. When the same researchers had participants drink decaf, women reported feeling significantly more alert than men, who reported just a slight boost.

6. Fish

The omega 3 fatty acids found in fish give our brain a huge boost. Consuming fish weekly can reduce the risk of stroke and dementia while slowing down mental decline. Research also indicates that vital fatty acids help to keep memory sharp as we age.

Source: 
http://www.health.com/food/10-foods-that-boost-concentration
http://www.curejoy.com/content/9-brain-foods-help-concentrate/slide/6/
http://alifeofproductivity.com/9-brain-foods-that-will-boost-your-ability-to-focus/
http://www.eatingwell.com/nutrition_health/nutrition_news_information/4_foods_to_help_you_focus_better?page=4
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Τρίτη, 10 Ιανουαρίου 2017





Ian Mitchell, University of Birmingham

Drinking alcohol is associated with aggressive behaviour, accidents and ill health. Yet many of us choose to drink socially. This may reflect alcohol’s actions on specific brain circuits which make us feel euphoric and less anxious. Alcohol may also make us more empathic and cause us to see other people as more attractive. But why do these reactions occur and are the positive effects of alcohol expressed towards everybody we interact with?

Alcohol is a drug, one of the three most commonly used in the world, along with nicotine and caffeine. When we drink, the alcohol binds to a specific type of receptor in the brain and boosts the activity of a natural brain chemical called GABA. The effect the alcohol has on us depends in large part on the dose, and the location of these GABA receptors within the brain.

Early on in a drinking session, the alcohol acts on GABA systems to boost the levels of dopamine, the brain’s reward chemical. This gives a sense of well-being and a sense of mild euphoria. Alcohol also acts on GABA receptors to impair the activity of the brain circuits that make us feel anxious and, at higher doses, alcohol inactivates a second set of brain circuits that control fear. So threatening stimuli no longer seem quite so scary. Alcohol also compromises our ability to compute risk so that situations we would normally shy away from may now seem quite inviting.

All of this points to alcohol as a facilitator of social interactions. As well as making us more empathic, laboratory studies have also shown that drinking alcohol can make us trust others more and make us temporarily more generous.

On the other hand, heavy drinking is associated with violent behaviour. This situation, however, is complex. Laboratory studies have shown that alcohol increases aggression. For example, it increases the willingness with which individuals will administer electric shocks to others. However, this effect seems to be largely restricted to those who are intrinsically aggressive in the first instance.

Equally, alcohol can corrupt our ability to understand the intentions of others. The brain contains specific circuits, which connect parts of the prefrontal cortex, amygdala and temporal parietal junction, that handle our social cognitive abilities. So our ability to understand somebody else’s mental perspective and their motivations for acting in a certain way become unreliable.

Very big doses of alcohol can leave the functioning of these circuits so compromised that individuals can appear to be as impaired as patients with some forms of dementia. This is quite a disturbing thought given the number of people who end up in this state in city centres at the end of a good night out.

Alcohol also impedes our ability to accurately interpret emotional expressions in faces. As we drink, we have a tendency to erroneously assume that some facial expressions of negative emotions are happy, and we find it particularly difficult to identify sad and angry faces. This leaves us prone to making embarrassing social errors.

One important, but often overlooked, aspect of alcohol’s effect on social functioning relates to how we perceive members of our in and out-groups. Alcohol appears to encourage us to bond to members of our in-groups. However, this may come at the cost of the way we treat people outside of these groups. Similarly, alcohol makes members of our ethnic in-group appear more attractive but this effect does not extend to members of other ethnic groups.

It must be emphasised that the effects described so far are potentially reversible once the drinker has sobered up. However, chronic heavy drinking can lead to brain damage and irreversible cognitive impairments, especially poor memory function, and psychiatric problems including depression, psychoses, anxiety and suicide.

So overall, alcohol may be a friend, and indeed make us friendlier, but only to a select group of people – and they may not always reciprocate.

The Conversation

This article was originally published on The Conversation. Read the original article.
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Δευτέρα, 9 Ιανουαρίου 2017





Modern society is a sea of drama. From real dramas that play out, sometimes in real time, across the news/twitter/podcasts or just with family to fake dramas on the television or at the movies, we are saturated in things that push our emotional buttons. There is drama all over social media. Then, there are the close to home dramas of work stress, deadlines, children and family. We are like the frog that is slowly boiling to death in a pot whose temperature is rising so slowly the frog does not notice it until it is dead. The people around us notice when we start getting short with people, drag around work or home with little energy, and bite people’s heads off for no apparent reason.

Here are four surprising signs that you're suffering from emotional distress 

1. Feeling overly emotional

It’s not unusual that when we become emotionally fragile we become more sensitive to emotional situations. For example, if we cry at something and think that wouldn’t normally have this effect upon us, it may be an early warning sign of tiredness and overdoing it or that there is an illness presenting.  

2. Chronic, tiredness, and lack of energy. 

When the body cannot handle emotional overload, it simply begins to shut down. And that is often manifested by a sense of extreme tiredness and fatigue. Feeling too "beat" to do the things you used to love -- even when a physical checkup shows everything is alright -- can be a sign of emotional distress and depression.

3. You Lose All Patience

If you notice yourself being snippy or short with others, stress could be the culprit. Emotional distress causes you to feel like everyone around you is getting on your last nerve. You feel fed up with work, school, family and you just want to be alone. If your patience is wearing thin, it’s time to take a deep breath. Find a quiet spot to sit and think. Make a conscious decision to let go of what’s been bugging you. That doesn’t mean that your stress will disappear immediately, but it’s a start. Finding a way to cope with your stress can help put you back on track. Focus on being patient and moving forward.

4. You Start To Withdraw

Emotional distress can make you want to escape the real world. You might begin spending more time reading books, playing video games or listening to music. While this isn’t necessarily a bad thing, it’s important to notice what’s happening. Running from your problems won’t fix them. The reality is, the real world can be stressful. But it’s up to you to decide how to handle your stress. Start by getting to the root of the problem. If your job has you in emotional distress, it’s time to find a new one. If a toxic relationship is the problem, end it. Take back control of your life and your emotions.

Sources:
http://www.webmd.com/mental-health/features/10-signs-ailing-mind?page=3
https://www.davidwolfe.com/3-signs-emotional-distress/
https://www.powerofpositivity.com/emotional-distress/
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By collective-evolution.com

“If you want to find the secrets of the universe, think in terms of energy, frequency and vibration.” – Nikola Tesla

What exactly does it mean to “eat clean?” We often hear this term thrown around as something we should strive for, but determining what “dirty” things we should avoid to attain this goal can be confusing and difficult. The short answer is, clean foods are minimally processed and do not contain chemicals, preservatives, flavourings, or other additives.

If you are looking to start eating cleanly but don’t really know where to start, then let this be your guide. Once you understand what it truly means to eat clean, this lifestyle will become not only easy to maintain, but enjoyable as well, as you will begin to feel the benefits almost immediately.

While some of these tips may seem obvious, they can be easy to forget, particularly if they aren’t part of your daily routine.

1. Eat More Fruits and Veggies

Everyone knows that vegetables and fruits are healthy, and most people would probably agree that they could be eating more of them. Not only are they loaded with nutrients, they require minimal work to enjoy. They can be picked, washed, and eaten with little or no preparation.

Fruit is often considered nature’s perfect food, as you can hold it in your hand and simply eat it — no cooking or utensils required! Whizzing some up in a blender for a morning smoothie, perhaps with some spinach or kale, couldn’t be easier, and smoothies are undeniably delicious.

Simple tips to incorporate more fruits or veggies include:

  • Have a smoothie full of fruit in the morning, before eating anything else
  • Eat one large salad during the day
  • Make sure to use a variety of colourful vegetables
  • Always have something green with your dinner, and make sure it takes up more of the plate than protein or carbohydrates


Fruits and vegetables are the backbone of a clean and healthy diet.

2. Limit or Eliminate Processed Foods

Want to know what foods aren’t clean? Look no further than processed foods. Not only are they loaded with chemicals and preservatives, but they almost always contain ingredients that have either been genetically modified or sprayed with pesticides.

Processed foods barely resemble their natural counterparts and are usually stripped of fiber, minerals, and other important nutrients. In their place go sugar and other unhealthy ingredients that give the food flavour and extend its shelf life.

Processed foods take less energy to digest and absorb than whole foods do, which means your body doesn’t have to work as hard to access those calories. This will cause you to gain more weight over time, as many studies have shown. In one such study, healthy adults consumed a 600 calorie meal that contained either whole or processed foods. The group that consumed whole foods burned twice as many calories while digesting their meals than those who ate processed foods. Contrary to popular belief, a calorie is not just a calorie — where it comes from matters.

3. Avoid Sugar

For those who don’t have a sweet tooth, this might seen like an easy one, but you’d surprised by how much sugar is hiding in processed foods. From condiments and sauces to nondairy milks and yogurt, sugar is in everything, especially if it’s “low fat.” These foods may be marketed as healthy and better for weight loss, but they contain vast amounts of sugar — a surefire recipe for weight gain —  to replace the flavour that was lost from taking all the fat out. So even if you are already making an effort to avoid sweets, be sure to eliminate processed foods as well.

And if you are craving something sweet, eat some fruit! There are also healthier sugar alternatives, such as dates, pure maple syrup, and unpasteurized honey, which won’t affect you the same way that refined sugar will.

4. Read Labels

Reading food labels is essential if you want to achieve or maintain good health. If you can’t pronounce the ingredients, then quite simply, you shouldn’t be eating it in the first place. The best way to avoid this altogether is to buy foods that don’t have ingredients, but are ingredients themselves — whole foods. These are foods that have not been altered or had anything added to them, so the only ingredient would be the food itself. Apples, carrots, potatoes, rice, oats — I think you get the idea.

Obviously, that isn’t always possible. But consider how much waste you could avoid by opting for whole foods more often. They generally come without packaging, and sometimes they even come in their own biodegradable and organic package, like an orange peel. (Nature is so cool.)

When you do purchase foods with a label, however, focus on the ingredients and the sugar count. Don’t worry so much about the calories and fat content, as it’s better to have high calories and lots of nutrients than low calories with loads of added sugar.

5. Limit or Avoid Alcohol

Consuming alcohol is not only socially acceptable in our society, but also often expected, with little regard to the impact it can have on our health. Most people simply don’t know that alcohol is carcinogenic and, aside from its affect on our liver, poses many other health risks.

If you must consume alcohol, do so in moderation. While red wine, for example, offers some potential health benefits, they don’t make up for the negative aspects of wine’s alcohol content. If clean eating is your goal, alcohol should be taken sparingly, if at all.

6. Choose Water More Often

Most people are chronically dehydrated. We consume many beverages throughout the day, but many of them, like coffee, actually make us more dehydrated. Make water the primary thing you drink throughout the day. Add fresh fruit and herbs, lemon juice, or sliced cucumber if you don’t enjoy the taste of plain water, or opt for herbal teas. Eliminate sugary beverages like soda and even fruit juices, which are loaded with sugar and don’t properly hydrate.

Beverages sweetened with sugar have been linked to diabetes, heart disease, and obesity.

One of the best things you can do for your health is to drink a glass of warm water with lemon immediately upon waking. This will stimulate and help to clean out your digestive system, making food easier to digest moving forward. It’s also a great way to get in some vitamins and minerals with minimal effort.

7. Choose Free Range and Organic Meat and Animal Products

This applies only to those people who consume meat and animal products, obviously. If you do eat meat,   be sure to buy organic meat from animals that have been allowed to roam freely and graze as they would naturally, not force fed corn and other filler foods. Avoid any and all meat and animal products from conventional factory farms, as these products are not only loaded with growth hormones and antibiotics, but the animals they come from have been mistreated and were fed unhealthy food, which will impact your health, too.

And if you do eat animals and animal products, do so in moderation. Drastically limit your consumption of animals and animal products. Animal cholesterol is related to numerous different ailments and diseases, including cancer and heart disease.

8. Avoid Refined Carbohydrates

Refined carbohydrates are foods that have been highly processed and are very easy to over-consume because they have been stripped of fiber and protein, which make you feel full, and have already been broken down into simple sugars, which your body quickly absorbs and turns into fat. Refined carbohydrates provide little nutritional value, and include things like white bread, pasta, cookies, sugary drinks, and basically anything made with white flour. If you choose to avoid processed foods, you will be avoiding most refined carbohydrates by default.

You can still have bread and pasta and other carbohydrates, just consider choosing a whole and/or sprouted grain option, like brown rice and brown rice pasta, oats, and millet. These offer many more nutrients and will actually make you feel full so your body knows when to stop eating.

9. Eliminate Vegetable Oils and Spreads

There really is no way around this one: ALL vegetable oils should be avoided. Not only are they linked to a number of serious health concerns, they are usually produced using genetically modified ingredients as well. Just stop using them! This includes any margarine or oil spreads and vegan butter alternatives.

Choose cold pressed coconut or olive oil or grass fed butter or ghee.

Much Love

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Κυριακή, 8 Ιανουαρίου 2017





A lot of people experience great amounts of anxiety without even realizing that it has an impact on their health, in spite of the symptoms as well as the researches that have been conducted in order to detect stress.

However, being overstressed daily can be really hasardous for health, especially when the symptoms are not visible or easily detected. What's most significant in such situations is to find ways of relaxation, as as first step of mitigation of various health issues.

Still, there are some indications that can imply, if not prove, that you stress too much. Here are 8 of them:

1) Sleeping disorders

If you sleep less than you should or you suffer from insomnia, no matter how tired you are during the day, then it might be due to anxiety. Try changing your habits; this could be the hours you work or even your nutrition. Bad sleep can also be related to bad posture or nightmares which are apparently linked to the thoughts that trouble your mind. Relaxing as well as exercising could help with that.

2) Hair loss

According to Carolyn Jacob, MD, founder and medical director of Chicago Cosmetic Surgery and Dermatology, “typically, people shed about 100 hairs a day. Most people don’t even notice.

Sometimes, a significant stress of sort may spark a change in your body’s routine physiological functions, and cause a disproportionate number of hairs to go into the resting phase at the same time.

Then three to four months later, sometimes longer, all those resting hairs are shed. The effect can be alarming. The types of events that disrupt the normal hair cycle can be caused by the substantial physiological stresses on your body.” (source)

3) Mood swings

The term may refer to minor daily mood changes or to significant mood changes as seen with mood disorders such as depression. If stress influences your hormone levels, you might suffer from major mood swings. Stress could lead to anxiety, addictions, obsessive compulsive disorders and other mental health issues. The best thing to do is talk to someone or do something to deal with stress and prevent further complications.

4) Weight loss or gain

Stress can drastically influence our metabolism either by causing appetite loss and, therefore, weight loss, or by causing greed/bulimia. This is one common sumptom of anxiety, that you should try to deal with before things get worse.

5) Body pain

There's nothing worse than ignoring body pain, since it could indicate a significant health issue. Stress could lead to various kind of pains: chest pains, stomach issues, ulcers, diarrhea, tense muscles, and palpitations. At this point, you should immediately manage stress and do everything you can to lower it and give your body the break it needs.

6) Fatigue

If it seems like every week you’ve got a cough, sore throat or a fever, you might want to blame your workload and not just your sneezing coworker. Listen to your body when you feel tired or drained and make time for rest and extra sleep. Whether you recently spent time traveling, finalizing a huge work project, or just had a lot of late dinner meetings all week, allow your body the time it needs to recover.

7) Migraines/headaches

A sudden drop in stress can prompt migraines, says Todd Schwedt, MD, director of the Washington University Headache Center. Stick closely to your weekday sleeping and eating schedule to minimize other triggers. (source)

8) Lack of libido

When you’re stressed out and have a ton of issues on your mind, your sex drive is likely to decrease. You might be frustrated about it and wish you could do something about it, but when the opportunity arises, you’ll find yourself not being able to focus, or not being in the mood at all. Try to relieve stress by exercising often.

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Παρασκευή, 6 Ιανουαρίου 2017


You may have let loose for the silly season, but there are some good reasons to cut back in the new year. from www.shutterstock.com.au





At this time of year, alcohol promotions, sales and consumption are prominent. Many of us enjoy celebrating a year ended, work and family gatherings, a holiday and a time to kick back and relax. But it can also be a time when we experience adverse consequences of our own or someone else’s drinking. Many of us don’t treat alcohol with the respect the drug demands.

Some of us seriously underestimate how much we drink, so perhaps the first step to deciding if we need to cut back is to consider how many standard drinks are in that glass of wine, beer or spirit. A miscalculation increases the risk of drinking outside the low risk guidelines. Pouring your own drinks, topping up a glass before it’s finished, or not paying attention to your consumption influences whether you drink more than intended.

Here are some reasons why you might think about cutting down on drinking.

1. Improving your health

Reducing alcohol means you might find it easier to manage your weight. Some drinks have as many calories as high fat foods. 

In one large English study, alcohol represented a large proportion of all calories consumed (over 25% for men and nearly 20% for women) on the heaviest drinking day - and these are calories with little or no nutritional value. Not surprisingly, there was a link with obesity, but the relationship is complex. Some heavy drinkers do not eat well, partly contributing to the paradoxical observation that some heavy drinkers are underweight rather than overweight.

Health problems such as liver disease, brain injury, cancer and heart problems are strongly linked to drinking alcohol, and the more you drink the greater the risk. People with pre-existing mental and physical health vulnerabilities are more at risk.

2. Improving your mood and sleep

Excessive alcohol use can increase the risk of mental and physical health problems. Depression and anxiety are more common after heavy drinking and people who drink heavily have worse mental health outcomes

If you have trouble sleeping, cutting back on alcohol might help. You might fall asleep more quickly after drinking, but heavy drinking can result in poor quality sleep, meaning worse hangover effects.

3. Improving your relationships

Alcohol-affected choices are not always the best ones - you might think you’re the life of the party, but others may be less impressed. 

Have you seen this before? - “WARNING: The consumption of alcohol may lead you to believe ex-lovers are really dying for you to telephone them at four in the morning.” 

But even more serious relationship problems can be related to alcohol. One recent Australian report found approximately a third of all intimate partner violence has a link to alcohol. 

If drinking is causing friction with friends, partners or family members, cutting back can make a dramatic difference. 

4. Saving money

Australian households on average spend the same amount on alcohol as they do on domestic fuel and power. Drink less and you’ll make a dent on the nearly A$2000 average annual drink bill.

5. Protecting your baby’s well-being

If you are thinking about pregnancy or you are pregnant, the safest option is not to drink. Drinking before breastfeeding is not a safe option because some of your alcohol will find its way into the breast milk. The more you drink, the greater the risk to your baby’s wellbeing.

Some evidence is now suggesting fathers should think about their drinking too. There is emerging evidence alcohol consumption by the father can have an impact on pregnancy health, on maternal alcohol consumption during pregnancy, on fetal outcomes, and on infant health outcomes. But we need more evidence about what level of drinking is associated with the level of risk.

6. Avoiding dependency (if there’s a family history)

You should consider cutting back your drinking if there is a close family member who has a history of dependence. This increases your own risk of becoming alcohol dependent.

7. Interactions with other drugs

If you use other drugs, including medications or illicit drugs, you significantly increase risk to your health by drinking alcohol. For example, alcohol can combine with depressant drugs such as those used to treat pain to increase the risk of impaired driving and sometimes the risk of overdose. It’s important to be aware of this increased risk and to seek professional advice, for example from an addiction specialist or your GP.

8. Avoiding alcohol-related injuries in the young

Young people need to think about their drinking. They are especially at risk of alcohol-related injuries. Evidence identifies how adolescent alcohol use can disrupt brain development, which can affect capacity to learn, make good decisions and do well at school.

9. Avoiding alcohol-related health conditions in the old

As you age you are more likely to experience health conditions that are exacerbated by alcohol use, and some medications should not be combined with drinking. 

Changes in your body composition can mean you end up more affected by alcohol, and older people are more at risk of alcohol related falls and injury.

10. Avoiding intoxication, poor behaviour and risk taking

Intoxication can result in a range of injuries associated with the workplace, driving and violence. If you put yourself and others at risk because of intoxication, you can reduce that risk by drinking less, drinking slower and only with or after food. Or consider if drinking is appropriate at all in these circumstances.

It’s important to think not just about how much you drink. There are some situations that increase the risks. If you are operating machinery, swimming, driving or supervising children, the risks increase dramatically, even with small amounts of alcohol. And not just when you’re drinking - you might be impaired when you are hungover.

If you do drink, know how much you are drinking, and what the risks are – enjoy yourself but treat alcohol with respect. Small changes can make a big difference to your quality of life without denting your social life. But if alcohol is taking a central role in your life, seek help – it can make a difference.

Steve Allsop, Professor, National Drug Research Institute, Curtin University and Tina Lam, Research Fellow at the National Drug Research Institute, Curtin University

This article was originally published on The Conversation. Read the original article.
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