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Fertility Diet: Foods to eat and Foods to Avoid

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Fertility Diet: Foods to eat and avoid. Fertility and diet are much under debate. Do diet and food really influence fertility? It is definitely an important question for those who are keen to improve their chances of conception. Before beginning, let us first clear our minds that foods are sources of nutrition and offer many health benefits.

There is no specific fertility booster food but food. However, a more balanced diet improves physical health and reproductive health. Food is a great way to cover up nutritional deficiencies that might possibly suppress fertility in both men and women.

Foods To Avoid

Avoiding foods that can affect fertility is equally important. There are certain food sources that have a bad pact on fertility. If you are really looking to boost your fertility, then you should deliberately look to avoid these foods.

1.     Excessive Alcohol

Excessively consuming alcohol can influence fertility in many ways. In women, it is directly linked with ovulation complications, disturbance in the menstrual cycle, and imbalance in hormones. This makes it difficult to conceive. Alcohol also affects semen health in men.

In order to overcome these alcohol-induced fertility issues, it is better to look for a community care program that might help you out. You may find numerous options around you. For instance, if you are looking for addiction treatment options in Florida, then you may find plentiful options around you.

2.     Mercury-Rich Fish

Mercury has harmful effects on fertility in both men and women. In men, excess amounts of mercury can result in declined quality and quantity of semen. Women can face issues such as PCOS, imbalance in estrogen levels in women.

It is better to avoid mercury-rich fish such as catfish, swordfish, king mackerel, and flake. You can replace it with fatty fish, which is a healthier option for you in order to boost fertility.

3.     Refined Carbohydrates

It is better to avoid refined carbohydrates, especially if you aim to boost fertility with diet management. Experts usually ask women to shrink the portion of carbs in their diet to less than 45% in order to treat PCOS.

4.     Caffeine

Excessive amounts of caffeine might interfere with estrogen production in women. Caffeine also directly influences various other factors such as ovulation, women’s fertility years, and menstrual cycle. Therefore, we drink coffee in a limited amount.

Healthy Food Options To Boost Fertility

Healthy and well-balanced diets are extremely useful ways to be at your best. It helps to attain the ideal weight and make up for nutritional deficiency that might be the possible cause of infertility. Let us see what foods are actually helpful in boosting fertility.

1.     Sunflower Seeds

Sunflower seeds are actually super seeds. Rich in vitamin E and antioxidants, these are a great source to boost fertility in both men and women. Good amounts of selenium and folate make it very beneficial for those who have fertility issues.

There are many ways to add them to your diet. You may even experiment with new ways to bring change and add more flavor to your routine food. Sprinkling sunflower seeds over salads is a good option. You may also add crushed sunflower seeds to butter, making sunflower seed butter.

2.     Citrus Fruits

Not only are these extremely rich natural sources of Vitamin C, but these also containing polyamine putrescine. Many animal studies support the role of polyamine putrescine in improving egg and semen health. Oranges, grapefruit, and lemon are some common and widespread citrus fruits.

You may take it in any form. You can directly eat fruit or take it in the form of juice. However, be cautious as grapefruit juice might interact with certain medications. If you are on medications, it’s better to consult your doctor about it.

3.     Mature Cheese

Mature cheese is another rich source of polyamines. In order to get more polyamine through diet, you can add mature cheddar or parmesan cheese to your diet. Studies support that polyamines not only improve sperm health but also improves egg health and quality for women beyond 35 years of age.

There are numerous ways a person can add cheese to his diet. Be careful as cheese, on the one hand, is rich in saturated fats, and on the other hand, it is loaded with calories.

4.     Full Fat Dairy

Full-fat dairy products are full of healthy saturated fats. It is good for fertility and pregnancy as these, in addition to healthy fats, are also rich sources of fat-soluble vitamins such as Vitamin A, E, D K, and K2. The findings of a Harvard Study show that those women who are in the habit of taking full-fat dairy faceless ovulation complications as compared to those who habitually take low fat or skimmed milk and other dairy products.

Common examples of full-fat dairy items are whole milk, cheese, and cream. Women who take skimmed should switch to whole-fat dairy milk and whole dairy products.

5.     Oysters

These are nutritious and again wonderful food sources to boost fertility for your fertility diet. These are packed with all nutrients that are fertility boosters. Taking about six oysters provides about 139 calories and provides tremendous amounts of nutrients and minerals with such a low-calorie count. Taking about six oysters provides zinc, selenium, vitamin B12, and iron more than that of the daily requirement. Raw or baked, you may take it any form as you desire.

6.     Pineapple

It is a delicious fruit, which can help to boost fertility. Consuming about a cup of pineapple provides about 46% of the daily required amount of Vitamin C. Furthermore, studies have shown that consistently consuming pineapple for five days after ovulation can help in successful embryo implantation.

Bromelain is a natural enzyme found in pineapples, and it has anti-inflammatory and anti-coagulation properties. A high degree of inflammation in the body suppresses the natural ovulation process. Consuming pineapples helps to counteract this issue.

Take Away

For a great fertility diet, these foods play a vital role by providing us with nourishment and supporting development. Food even plays a major contribution in attaining specific health outcomes such as boosting fertility.

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Healthy Living Tips for the Whole Family

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Today we want to share a few healthy living tips for the whole family. Life without health has no meaning. In fact, health gives people an opportunity to live their lives to the fullest and do things they desire. This leads to maintaining a healthy body and fresh mind which are crucial for preventing the development of severe medical conditions that can affect people’s overall wellbeing.

Generally speaking, healthy living is important for both children and adults. Even when they are young, people learn to acquire good living habits that they continue to employ later on in life allowing them to feel and look better at all times and at any age.

Unfortunately, with the busy lives individuals are living, making time for a healthy lifestyle can be overwhelming. But the good news is that it takes only a few small changes that can help make everyone in the family healthy and happy.    

Here are some simple healthy living tips that can instantly improve everyone’s way of life in your family.

Follow a well-balanced diet

healthy living tips

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Good nutrition is key to living a healthy life. Both adults and children should follow a well-balanced diet consisting of a variety of foods that are rich in the nutrients, vitamins and minerals necessary for maintaining good health.

For example, proper toddler nutrition is crucial for promoting healthy growth and development during your kids’ early years when they start developing their relationship with food. Their diet should consist of lots of fruits, vegetables, protein, dairy products and starchy foods, all of which can help keep your little ones healthy and strong.

Also, make sure you eat healthy, too, because this way you will serve as a model to your kids who will also pick up the same habits.    

Exercise regularly

When it comes to healthy living, nutrition and exercise go hand in hand. By combining both, there is no doubt that you and your family members would feel and look your best at all times.

Generally speaking, engaging in regular exercises offers plenty of health benefits. From managing weight to preventing the development of severe health conditions, there are so many reasons why staying physically active is vital for every individual’s overall wellbeing.

And if you want to achieve the best results, you can all work out together by taking long walks in the park, riding a bike, swimming or doing any other physical activity that is enjoyed by everyone in the family.

Get enough sleep

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One aspect of healthy living people often neglect is getting enough sleep. The reality is sleep also plays a major role in maintaining good health because it protects your mental and physical wellbeing as well as your overall quality of life.

For adults, getting a good night’s sleep helps support brain function and offers plenty of health benefits that assist in getting you through your days with as much ease as possible.

As for children, sleep helps promote healthy growth and development which is crucial especially during the early ages. That’s why experts recommend young children to get at least ten hours of sleep in order to be healthy and function well throughout the day.

Increase your bonding time

Spending quality time with your family is also paramount in maintaining a healthy life. This way you will be able to strengthen your family bonds, all while providing everyone with a sense of belonging and security.

Healthy Living Tips

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Whether it is taking up a hobby together, building forts, sharing stories or simply playing board games, family time can encourage better behavior in children, improve their academic performance and strengthen their communication and social skills.

To make it more consistent, you can schedule family time at least once a week. If you want, you can make it like a family tradition which everyone would have to respect and be excited about whenever the time comes.

Final thoughts

Living a healthy lifestyle is important for both adults and children. By eating healthy, engaging in regular exercises and spending time with your loved ones, you will be able to extend your life and improve your overall well-being.

Even if you or your family members have a hard time acquiring such healthy habits, remember that all it takes is a strong willpower and target goal which will lead you in the right direction.

If you need help along the way, be sure to refer back to our post and follow the tips mentioned here to help your family live a healthy lifestyle.  

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The Importance of Looking After Yourself When Returning to Work

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Today we want to discuss the importance of looking after yourself when returning to work. While some have continued to work from the office throughout the pandemic, many have been furloughed, working from home or have lost their jobs altogether. Now things are heading towards normal once more, more and more people are starting to return to the workplace. Whether this excites or dismays you, it’s important to make sure you remain in a good place mentally during this significant lifestyle change.

Self-care

Self care isn t selfish signage

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You’ll no doubt want to impress when returning to work. But you must make sure you don’t pile too much pressure on yourself or you may be put under a lot of stress. Don’t be afraid to ask for help if you need it. No-one should mind doing this, and they might actually enjoy the feeling of helping another and the interaction that comes with it.

You should also set boundaries – when you’re working to a tight deadline, let people know (in a nice way) that you’ll be unavailable unless there’s an emergency. If others are chatting when you need to concentrate, inform them politely that you can’t concentrate while they’re talking. However difficult it might be to do this, it’s not as stressful as trying to work in unsuitable conditions.

Finally, learn to say no if you’re being asked to do too much. Or, at least, let your bosses know that the quality of work might suffer due to the increased workload. It’s important not to overdo it, and if you know you’re at their limit, they need to know this too.

Set challenges

There are several behaviors that have been shown to improve mental health. These include the likes of

importance of looking after yourself

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talking about your feelings, eating well, keeping fit and taking breaks. Choose two or three that you’re good at and set yourself challenges at work. These could include walking to the local park on every lunch break, or eating healthy lunches for a month. You might find this does wonders for your mental health and helps to ease anxiety and depression.

Make time for wellbeing

Always give yourself time to relax and take yourself away from the stresses of the working environment. Your health is too important not to. Make the most of your lunch hour – don’t eat at your desk, but get out for a walk or a cycle ride. Exercise is a great way to relieve stress and improve your outlook and self esteem. And ensure the place in which you work is suitable for the job you’re doing and has the right equipment. You don’t want to suffer an accident on your return so it’s important to speak up if things aren’t right.

There’s nothing more important than your health. Remember that if you’re ever concerned about speaking out. It’s not worth suffering in silence.

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8 Red Flags of Fentanyl Addiction and What You Can Do About Them

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Today we want to share 8 red flags of Fentanyl addiction and what you can do about them. Fentanyl is an opioid pain reliever used to manage acute and chronic pain from surgery and cancer treatment. It can also help patients who have been prescribed high doses of morphine or oxycodone yet are still experiencing pain. However, some patients develop tolerance to fentanyl and take more than what is initially prescribed.

Those who take fentanyl often become addicted to the feelings of intense euphoria and sense of relaxation that the drug gives. Fentanyl is 100 times more potent than morphine and 50 times more than heroin, so the relief and pleasure that the user experiences is much more heightened.  The desire to maintain this euphoric state contributes to fentanyl abuse.

Just like other opioid pain relievers, fentanyl can be abused and later develop into substance use disorder. Fentanyl is fast becoming the most common drug-related overdose death in the United States. In fact, the number grew from 14.3 percent in 2010 to 59 percent in 2017. However, there is always hope. If you ever find yourself wanting to take more fentanyl than prescribed, or are concerned about someone abusing their prescription, you can consider contacting a rehab facility. There are numerous treatment facilities you can choose from. If you happen to be on the West Coast, you may want to look at several Arizona drug rehab facilities there.

Before you even take that step, here are some telltale signs of fentanyl abuse.

red flags of Fentanyl addiction

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Red Flags of Fentanyl Addiction

Fentanyl has almost an immediate effect compared to other painkillers, which is probably why it is a popular drug to abuse. Moreover, those who want to amplify the feeling of euphoria would mix fentanyl with other drugs, making it more dangerous. This is why it is important to watch out for signs or symptoms of possible fentanyl addiction. Here are some of them:

  1. Having a desire to stop or cut down on using fentanyl but being unable to do so
  2. Craving fentanyl
  3. Spending a lot of time, money, and effort to get more fentanyl
  4. Ignoring family and work obligations
  5. Isolating yourself or withdrawing from social participation and activities with friends and family
  6. Risking your safety and that of others in acquiring the drug
  7. Continued use of the drug despite experiencing psychological and physical side effects
  8. Experiencing withdrawal symptoms when fentanyl use is stopped or lessened

Effects of Fentanyl Abuse

Red Flags of Fentanyl Addiction

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Fentanyl successfully blocks pain receptors in the brain and increases the production of dopamine, a chemical that induces happiness. This gives patients a high similar to one achieved using heroin. However, regular fentanyl abuse has physical and psychological effects including:

  •   Constant headaches
  •   Dizziness and fainting
  •   Trouble breathing
  •   Irregular heartbeat
  •   Nausea
  •   Anxiety
  •   Confusion
  •   Hallucinations and paranoia
  •   Mood swings
  •   Sleeping all day
  •   Experiencing weight gain

Over time, constant abuse could lead to more serious medical conditions such as:

  •   Depression
  •   Respiratory depression
  •   Hypertension
  •   Bronchitis
  •   Coma
  •   Overdose

Treating Overdose

Since fentanyl is a fast-acting drug and provides an intense high, it’s easy to develop an addiction to it. The scary part is taking a higher dose of fentanyl can send you to a hospital’s emergency room because of an overdose. The good news is it can be reversed by administering naloxone. Naloxone works by blocking opioid drugs and requires multiple doses to take effect. After the last dose, you need to be monitored for a couple of hours to make sure your breathing does not slow or stop. Moreover, an overdose can still have other long-term effects on your health or worsen chronic disease.

Addiction Treatment

Crop doctor showing pills to patient in clinic

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If you experience one or more of the addiction symptoms and want to quit taking fentanyl, it is important to seek professional help as you may experience withdrawal symptoms when you stop. These symptoms vary depending on factors like level of use and substance form. You may experience being irritable, chills or sweating, and restlessness.

Withdrawal symptoms are normal but can also be painful to go through alone. In case you are experiencing more challenges to overcome your dependence on fentanyl, you can seek help from various treatment facilities. The treatment process is similar to treating other opioid addictions. It includes taking medication and going through behavioral therapies. The medications to take are buprenorphine and methadone. They bind the opioid receptors in the brain the same way fentanyl does but reduces the cravings and withdrawal symptoms.

While medications are being administered, it’s important to attend behavioral therapies. They can help overcome the substance abuse disorder by modifying your attitude and behavior toward drug use. They also help equip you with healthy life skills and teach you how to use medication responsibly.

If you are prescribed fentanyl as part of your pain management, you can watch out for the indications of abuse mentioned above and seek professional help if you feel like you are leaning towards that path. You have to remember that you have several treatment options available at any time.

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Underage Drinking Increases Risk for Teenage Alcoholism

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Today we want to explain why underage drinking increases rick for teenage alcoholism. Developing social connections is a basic human need, and its importance may be most keenly felt during the stage of adolescence when an individual is transitioning from childhood to adulthood. Belonging to a group can make one feel less alone and better able to cope with the physical and psychological changes that naturally occur during the teen years. Parties play an important role in facilitating these social interactions as they provide a setting that is separate from obligatory functions such as school. However, it is also often at these parties that incidences of underage drinking occur, and teens can develop behaviors that lead to teenage alcoholism.

What Is Underage Drinking and Why Is There Cause for Concern

Teenage Alcoholism

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In 1984, the United States passed the National Minimum Drinking Age Act which mandates the age of 21 as the minimum legal age for the purchase and public consumption of alcoholic beverages. Most states abide by this law, though a few allow exceptions for drinking with consent from a parent or guardian, within a private residence, or for religious reasons. Adults can also face civil liabilities if they know that minors are in possession of or drinking alcohol, as well as criminal liabilities if the minors harm themselves or others while under the influence.

While the legal implications should be enough to take underage drinking seriously, the effects of alcohol on teen health have far graver consequences. Alcohol is the most commonly abused substance in this age bracket because it is easier to procure and carries less of a stigma compared to illicit drugs. More than 3,500 lives of Americans aged below 21 are lost yearly due to excessive drinking, in incidents such as traffic accidents and alcohol poisoning. Not only are these deaths preventable, they represent the bigger problem of teenage alcoholism.

Dealing with Teenage Alcoholism

In 2010, the Substance Abuse and Mental Health Services Administration reported that underage drinking is done by roughly 10 million American teens. Over six million were identified as binge drinkers who had five or more drinks in a day once a week, and two million were identified as heavy drinkers who had five or more drinks in a day several days a week. Having a lot of drinks does not necessarily make one an alcoholic, but as the body builds up tolerance to alcohol, more of it will have to be consumed to achieve the desired pleasurable effects. This leads to further alcohol abuse and increases the risk of alcohol dependency even later in life.

If teenage alcoholism is suspected, it is important to get help immediately. Substance abuse centers such as Miami drug rehab facilities usually offer treatments for alcohol addiction as well. Some may have programs specifically for treating adolescents, which are useful for allowing teens to heal while supporting their need for social interaction among their peers.

Long-Term Effects and Consequences of Underage Drinking

Teenage Alcoholism

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Alcohol abuse is detrimental to everyone, but it can have an especially strong impact on teenagers. Because teenagers’ bodies are still developing, the presence of alcohol can impede normal growth and have lasting damage. Some of the more common effects include:

  • Memory impairment
  • Extreme mood swings
  • Learning disabilities
  • Impaired motor skills
  • Delayed bone growth
  • Development of liver diseases later in life

Teens who engage in underage drinking are also more likely to have behavioral and psychological disorders that may require life-long treatment.

Because alcohol impairs judgment and lowers inhibitions, engaging in risky behavior is very common among teenagers who drink. They may take part in petty crimes such as shoplifting or vandalism, or they can even commit more serious offenses such as physical violence and sexual assault. The consequences of these actions can affect future opportunities to qualify for college scholarships or certain jobs that require a clean track record.

Additionally, teenage girls who engage in sexual activity while under the influence may find themselves with an unplanned pregnancy. If adoption or abortion are not available options to them, they may enter into adulthood with the additional responsibility of caring for their children.

Mitigating Risks

Genetics, environment, childhood trauma, and even popular media like movies and social networks all have a role to play in influencing teenagers to use alcohol. Rather than trying to block their exposure to alcohol, the best way to protect teenagers is to educate them about responsible usage and offer non-alcoholic drink alternatives for parties. It also helps to provide other venues for them to interact with other teens in a safe environment, such as sports and community activities. After all, the high of having clean, safe fun is preferable to having a hangover.

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Techniques to Calm Your Feelings of Anxiety and Stress

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Today we want to share some effective techniques to calm your feelings of anxiety and stress. If you’ve been dealing with mental health struggles, one of the things you might have experienced is anxiety. When you feel anxious and stressed, it can impact every area of your life in a whole variety of ways. That’s why finding a way to take control and calm those feelings is so important.

There are lots of techniques and strategies that can be used to calm yourself when you start to feel overwhelmed by feelings of anxiety and stress. We’re going to talk today about some of the techniques you might want to try out for yourself as you aim to combat your stress and lead a calmer, more relaxed kind of life. So read on to find out more.

Distract Yourself

effective techniques to calm your feelings of anxiety

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One of the best things you can do is distract yourself when you start to notice that you’re becoming subsumed by feelings of anxiety and stress. Whether it’s by calling someone or doing something you enjoy, distracting yourself is a good way to take your mind off stress and anxiety ridden thoughts. The longer those thoughts and feelings are present, the more they can start to take over your mind and make you feel even worse.

Stop to Put Things in Context

Sometimes, you just need to take a step back in order to put things in context. When you allow yourself to start thinking about things in an anxious way, you often lose touch with the reality of the situation and that’s obviously not good for you. In short, it’s about giving yourself a reality check and giving context to the way you’re feeling. When you look at the facts in a more objective way, you usually don’t feel so anxious about whatever’s been causing you to feel that way.

Be Active

Being active and exercising can be a good way to take your mind off anxious feelings that might be getting you down or stopping you from feeling relaxed. Many people choose to go running or to head to the gym when they start to feel anxious and stressed out. It can be a very good and healthy release for many people, and it just might be for you as well. If you’ve never tried it out as a stress release, that’s something to consider changing.

Make Use of CBD Products

If you’ve never done so before, you should definitely think about using CBD products as a way to combat the anxiety and stress that you’ve been feeling. They’ve been proven to help people relax, and these products don’t contain the psychoactive properties that other cannabis products do. In short, that means you can benefit from the relaxing properties they offer, without ever having to worry about getting high. There oils, candies and all kinds of products you can try out.

Warm Yourself with a Hot Bath

Hot water is known to help you relax as well. That heat can be soothing and relax your muscles and your joints. And as we know, when your body is feeling relaxed, it tends to be the case that your mind also feels more relaxed as well. So be sure to warm yourself with a hot bath next time you notice that your stress levels are rising and your feelings of anxiety are beginning to get the better of you. It’s the simple things that often have the biggest impact.

effective techniques to calm your feelings of anxiety

Reconnect with Nature

Reconnecting with nature can be a good way to relax yourself as well. If you’re living in a city and you don’t often get that chance to connect with the natural environments and landscapes around us, getting away from it all and slowing down your pace of life really can have a positive impact. Reconnect and enjoy what nature has to offer in terms of its calming qualities.

Try Out Meditation

Trying out meditation is another thing that you might want to consider. Meditating can take many different forms and it’s something that lots of people benefit from each and every day of the week. Be sure to try out meditation, either by yourself or with the help of a trained guide, if you want to make use of a hugely beneficial relaxation technique.

If you’ve been trying to cope better with feelings of stress and anxiety recently, you’re certainly not alone. It’s something that many people go through, but with the help of the calming techniques we’ve discussed here today, you should be able to overcome those anxieties and stresses faster.

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The Pros and Cons of Working out Before Bed

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Today we want to talk to you about the pros and cons of working out before bed. Regular exercise is a crucial part of your well-being, and can also be a really effective way of making sure you’re getting a good night’s sleep. While there are obvious benefits to getting regular exercise to your sleep cycle, some experts still debate what the best time of day to do this might be. While some suggest working out before bed might not be the best idea for your sleep cycle, others believe that doing so doesn’t make a significant impact on the quality of your sleep.

If working out before bed is what’s convenient for you, it’s still an improvement from no exercise at all. Here’s everything you need to know about working out before bed, from getting the right foam mattress for recovery, to the reasons you sleep better after exercise, along with what you can do to improve your chances at a good night’s sleep:

How Does Exercise Benefit A Good Night’s Sleep?

 pros and cons of working out before bed

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Having a regular workout routine can help you regulate your internal body clock, and make it a lot easier to get well rested through the night. Consistent exercise can contribute positively to getting a good night’s sleep, by regulating your body clock, reducing levels of anxiety, and promoting relaxation, all which can help with deeper, longer rest.

Exercise can therefore be especially beneficial to sleepers who struggle to get a good night’s sleep because of anxiety or stress. If you find yourself tossing and turning when it’s bedtime because of worry, you’ll find exercise can have a really beneficial impact on the quality and quantity of your sleep. This is because exercise boosts the amount of endorphins and serotonin in your body, which in turn helps when you’re trying to keep yourself calm for proper rest.

Can Working Out Before Bed Really Damage Your Sleep Cycle?

Newer research being done in sleep science has started to challenge the more traditional idea that working out before bedtime can actually damage the quality of your sleep. In one study conducted just last year, researchers found that moderate-intensity evening workouts didn’t affect quality of sleep.

This is not the case with more high-intensity workouts, however. Strenuous physical activity can raise your core body temperature, and raise your heart rate too much, making it difficult to fall asleep if you try working out before bed.

Examples of higher-intensity workouts include running, swimming, cycling, and even doing some types of weight-lifting. If you don’t have too much time, but would still prefer to get a workout in before the night is out, then you might want to consider some light or moderate level activity- this could be something as simple as taking a walk or stretching, to more complex kinds of exercise, such as yoga or biking.

How Often Do You Need Exercise For Better Sleep?

It’s important to stay consistent with your workouts in order for you to reap the full benefits of a healthy sleep schedule. A solid benchmark to aim for on a weekly basis is 150 minutes – this amounts to an average of around 30 minute workouts, 5 days a week.

One of the easiest ways to keep consistent with your workout routine is by trying to find an exercise that works for your lifestyle, and is something you genuinely enjoy doing. It’s equally important to recover sufficiently after a day of putting your body under strain, and a foam mattress can help with this. Foam mattresses can be a great way to recover, and will help offset the additional strain you’re putting your body under the additional stress through the week. The best foam mattresses will provide that perfect balance between support and comfort, and keep you feeling well-rested through the night, and energized for the day ahead of you.

Other Ways To Improve Your Sleep Hygiene

Once you’ve decided whether you want to be working out before bed or if you want to do it first thing in the morning, it’s time to think about your sleep hygiene more holistically. Taking a holistic approach allows you to improve all aspects of wellbeing, rather than getting too focused on one aspect, since sleep requires a combination of changes to improve effectively.

One of the main ways you can improve your sleep is also one of the most obvious – optimizing your sleep set-up is integral to getting the cozy night’s rest you deserve. When you’re working out before bed, it’s especially important you have the right equipment to recover properly. Foam mattresses are a great option for sleepers who need that extra pressure-relief when they’re trying to get to bed.

 pros and cons of working out before bed

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Not only can a good mattress make for much speedier recovery, it can also help you get to sleep a lot easier. Foam mattresses are popular for a lot of reasons. Not only can the right foam mattress contour to your body and keep you well-supported through the night, it can also keep you feeling cozy through the night.

If you’re trying to choose between a foam mattress and any other kind, it’s worth trying to interrogate what it is you want. Foam mattresses tend to be a popular option for people who require pressure-relief. Other calming tactics to improve your sleep hygiene can include using essential oils in your bedroom, exchanging a scroll through your newsfeed for some bedtime reading, and taking a warm shower right before you get into bed. If you’re a hot sleeper, it’s also worth looking into whether you can get a cooing foam mattress for your sleep, since more traditional ones can trap heat.

If you are considering working out before bed, be sure to weigh the pros and cons before you begin. Find an exercise that you genuinely enjoy doing, be careful not to overextend yourself, and of course, find a way to integrate other healthy sleep hygiene practices into your sleep for the best chance at improving your sleep. With a little trial and error, you’re going to find a routine that works best for you, and gets you closer to achieving an optimum level of wellbeing.

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Facebuilding: How, Who and Why is it Needed?

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Today we want to discuss facebuilding. Today everyone is carried away by a healthy lifestyle; everyone runs, eats right, chooses natural and organic, prefers to spend time outdoors, and not in the virtual halls of the National Casino AU, listening to lectures on genetics and anti-age. People are obsessed with the idea of pushing aging as far as possible. Face building fits perfectly into this concept. It does not change appearance, does not block facial expressions, it just tones the muscles – and harmonizes facial features. But does it really work? Let’s figure it out together.

How Does Face Building Work?

Basically, this is exactly what it sounds like: repetitive movements and exaggerated facial expressions to activate and build muscle. Think of this as resistance training for the face – by strengthening the core muscles that hold everything, sagging around the jaw and eyes may be less likely over time. Aging of the face is caused by a loss of elasticity, as well as the gradual movement of fat pads between muscles and skin, which tend to slide down over time. 

The idea behind the exercise is that by building up the muscles, the fat pads will be more likely to stay in place, making the face look plump and younger. “I recommend doing facial exercises every day,” says New York City dermatologist Doris Day, MD. “We train our face every time we express our emotions, and most people overuse certain muscles, which ultimately leads to weakening of the opposite muscles. When you frown often enough to wrinkle, you overuse those muscles and weaken the muscles that lift and smile because you use them less. “

Gymnastics or, as it is also called, yoga for the face has come into fashion for a long time and has become popular both among housewives and among celebrities. She came to us from Europe in the distant 90s, when every woman could stand for hours in front of the mirror, making various grimaces. Schools and classes began to open up everywhere where women were taught basic exercises and given guidelines to help them stay young for longer.

Benefits

facebuilding

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What does yoga for the face give us? We have identified a number of positive changes: 

  • Bags under the eyes disappear; 
  • Swelling of the face goes away; 
  • Reduces the appearance of chronic fatigue; 
  • Reduces the appearance of chronic fatigue; 
  • The second chin becomes visually smaller; 
  • The shape of the face becomes clearer, and the cheekbones stand out clearly; 
  • Facial wrinkles go away; 
  • Cheeks become taut and plump; 
  • A natural glow appears. 

Of course, such consequences are the result of systematic training. Professionals recommend doing a series of exercises, first every day for several months, and then every other day, so that the result is fixed. Like any sport and muscle training, face building has a number of contraindications for those who should not use this technique. Inflammation of the jaw joints, problems with the vertebrae of the neck, viral diseases and fever are associated problems that should be consulted with a doctor before starting a facial workout. This yoga should be done with caution during pregnancy and chronic thyroid diseases.

Exercises 

Before proceeding directly to the exercises, let’s consider several recommendations for organizing training: 

  1. Take a photo “before”, so that after 2-3 weeks you can do it again and check the results. Thus, you can add or change the complex to make it more individual. 
  2. It is recommended to conduct face-building in front of a mirror. 
  3. Treat your hands with an antiseptic or use gloves to prevent infection in cracks and open wounds. 
  4. Exercise with a straight back and shoulders laid back for less stress on the spine. 
  5. Gymnastics should be carried out from the top of the face, gradually going down. 
  6. Evening yoga is considered more effective, as after the muscles of the face will have enough time to relax and rest.

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Why is CBD so Expensive

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Today we’d like to explain why CBD is so expensive. Cannabidiol, which is better known as CBD, has become a highly popular natural source of medicine and remedy for people all around the world as it can be used for a variety of different and common health issues.

The CBD comes from the cannabis/marijuana plant, Cannabis Sativa, but despite coming from a well-known drug plant, it does not cause the same side-effects that the common drug does, as it uses different extracts.

why is CBD so expensive

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There are a number of health benefits associated with using CBD oils, with research showing that they can help to relieve unbearable pains that might be being experienced, whilst they also help to reduce mental health illnesses such as anxiety and depression.

CBD is popular but expensive

However, for as effective as many may find CBD oils, they do come at a cost. In fact, they are not very cheap, although many can work around this when they get codes from websites such as codepromocbd.fr when looking for the medicinal product.

There are a number of reasons as to why CBD oils can be rather expensive and this is not down to sheer greed that many may claim pharmaceutical companies have when it comes down to providing a treatment that works for many.

Farmers face challenges growing hemp

One of the main reasons as to why this medicinal product is so expensive is that growing the hemp required can be a real challenge for those growing the cannabis plant.

There are many challenges that traditional farmers will not have had to face before when it comes to hemp farming, with the volume in labor and inspection being considerably higher than it would have been for those farmers who were originally producing food crops such as fruit and vegetables.

Farmers will need to destroy any of the plants that produce more than the legally allotted amount of THC – the intoxicating compound found in weed/marijuana that provides a high and is subsequently outlawed in most places – therefore potentially costing them a lot of time and money for no gain.

Other costs will also be involved in producing enough resources to create the CBD oils, with farmers requiring machinery – such as combine harvesters – when they originally did not need such devices prior to becoming a hemp farmer. Indeed, these devices are incredibly costly and farmers will need to recoup the outlay they spent in some way.

Extraction process is not simple

The sheer difficulty of the task involving extraction and the expense involved is another factor as to why CBD oils are expensive to acquire. Indeed, with expensive equipment and time-consuming methods needed to be used, the cost will filter down to the consumer to reward the farmers to produce the plant required.

Distribution and marketing is costly

Distribution and marketing can also be impacted hugely, which has had a knock-on effect on CBD oils. Naturally, with cannabis having been outlawed by many regions over the world, there will still be some frowning upon it, despite the alleged health benefits it can provide when used medicinally.

Many of the biggest retailers and organizations can be amongst those that look negatively at these types of products and do not want to stock them, whilst major online platforms may also be against the idea of allowing people to purchase the oils from them in case their brand images are hampered.

With limited marketing opportunities available to CBD oil producers and manufacturers and with many traditional forms of advertising and marketing being unavailable, many have had to turn to more labor-intensive forms of marketing to try and get the product accessible to those who may not have looked specifically for it.

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How Safe Is The Water In Your Home, Really?

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Today we’d like to know how safe is the water in your home, really? One of the biggest advantages of modern living that’s all too easy to take for granted is our access to clean, running water. It’s an advantage that so many people around the world still don’t have. However, it’s one that could be under threat, depending on where you live. Here, we’re going to look at the problems facing the household water of so many people across the country, and what you can do to make sure that you’re drinking and bathing in clean, healthy water.

Your water supply

Most developed countries in the English speaking world benefit from some of the cleanest and safest drinking water across the globe. There are environmental protection agencies that effectively guarantee your right to it, so long as you’re connected to a larger water supply. However, around 15% of people get their water from private drinking wells, which can mean that they are not always subject to the same laws that keep most drinking water safe. Make sure that you know where your water comes from, and see if there has been any recent news of contamination that you need to be concerned about. Contamination can happen even if you are connected to a larger water supply, often because something goes wrong in the treatment process or because the source itself is contaminated.

What kind of contaminants make it into the water supply?

Not all contaminants are man-made, which is a common mistake made when talking about water quality. Rather, there are a host of substances that are both man-made and organic that can make their way into the water supply, some of which can easily be seen or tasted, others that might be invisible. If you notice any of the symptoms of contaminated water, such as cloud water, sulfuric smells, visible sediment, or a bitter or metallic taste, then you may want to stop drinking it until you can use a testing kit. Contaminants can include bacteria and viruses, heavy metals like arsenic, lead and mercury, and agricultural products that have run off into the water, such as insecticides and fertilizers.

Making your water clean

installation of industrial membrane devicesIf there are serious contamination issues with your water, such as high lead presences or anything else that your testing kit might pick up, it’s best to stop drinking and to report it as soon as possible. Otherwise, however, you should instead consider home water filter kits that can maintain a high level of purity through reverse osmosis. What is reverse osmosis? It is effectively the process of removing contaminant particles from the water that works by ensuring there is a high level of pressure pushing water through a semi-permeable membrane. The water can make it through the membrane, but other particles will not be able to do so as easily.

What about hard water?

If you notice that you feel a slight film on your hands after washing, your dishes spot after washing, or there are mineral stains on your appliances and clothes, then you might have hard water and be concerned. However, hard water has not been found to have any health risks when you drink it. It can, however, bring new maintenance problems to the home. For instance, your appliances like your washing machine and kettle can start to develop mineral deposits that can also lead to corrosion. It can also reduce the water pressure of the home. There are methods to soften hard water, such as the aforementioned reverse osmosis. However, as long as it is coming through your pipes, it’s going to affect them so keep that in mind.

What about the water you bathe in?

You might have had your concerns answered about the water you drink, but how about the water you bathe in? We all want to maintain healthy showering practices after all. Even if the water in your home is clean, however, there is one serious risk that you need to take seriously: the number of germs on your showerhead. We rarely wash our showerhead, but it is frequently made hot and humid, making it a perfect breeding ground for germs. Most of these are harmless, but there are cases where dirty showerheads have been responsible for issues such as lung infections. As such, it’s important to make sure you’re cleaning your showerhead on a regular basis.

The likelihood is that your water is clean and safe to drink. However, it’s a good idea to take precautions to ensure that, as there are increasing cases of people finding contaminants in their water that can do real harm to them.

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5 Tips to Help you Sleep Better

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Today we want to provide 5 tips to help you sleep better. There is nothing worse than an inability to sleep at night. Tossing and turning on the comfiest pillows and blankets is uncomfortable, and the more you toss and turn, the less you will be able to sleep. If you want to be able to get a good night of rest, you need to work out what’s stopping you from sleeping in the first place – though this isn’t always easy! You deserve to be able to sleep well and get a proper night of sleep every single night.

tips to help you sleep better

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No matter what you are doing every day and every evening, you may find yourself pushing back through all the exhaustion just to have some time alone in the night, whether that’s for gaming, watching TV or simply to stream and listen to your favorite Royalty Free Piano Music. You need to learn how to wind down and relax yourself so that you can sleep as well as you can, and if your sleep sucks right now, here are a few amazing tips to ensure that you can relax better.

  1. Screen off. Laying in bed scrolling Facebook? Yep, we all do it and we’re all guilty for it in some way. Staring at our phones while we are comfy under the blanket is what we all do every night, but it’s time to stop. The blue light emitting from the screen is going to trick your brain into staying awake for longer, and prevent the release of that sweet melatonin that your body needs to shut down and sleep well. While you’re at it, put your phone away and leave it away from the bed at night. Bedtime is for talking and sleeping and – well, you know.
  2. Schedule it. You schedule your meetings and you make a point of ensuring that you fit your work into your day. Well, sleep should be something you schedule in, too. If you have a bedtime – yes, even as a grown up – you can help your body to adjust to this new sleeping time. This will then mean that you go to bed and wake up consistently, which your body needs to function well. You can adjust your bio-clock this way, which is handy to do when you have a goal with your sleep schedule.
  3. tips to help you sleep better

    Photo by Brooke Lark on Unsplash


    Eat well. Food is not medicine, but you can ensure that you get a better night of sleep when you eat well. Protein-rich foods are very good for helping you to sleep well, but you also need to consider oats, bananas and other carb-rich foods that will fill you up. These slow release carbohydrates will take time to release overnight, allowing you to digest your food easily and feel fuller. You may even be able to sleep well.

  4. Quiet. Reducing the noise in the space in which you sleep is so important if you want this night to be a good one. You want to ensure that you surround yourself in as much quiet as possible, save for noise machines and white noise that will ensure that you have something to lull you to sleep. Use earphones specific to sleeping if you need to, or keep a sleeping noise machine by the bed to help you to drop off and relax. Other than that, you need some quiet!
  5. Workout often. If you are going to workout, doing it before bed will help you to keep fit as much as it will help you to sleep well. Cardiovascular exercise will get your adrenaline pumping and this can leave you feeling fit enough to sleep, too.

We hope you loved our 5 tips to help you sleep better at night. A good nights rest can make all the difference in the world.

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How To Boost Your Immune System This Winter

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We are in the midst of winter weather these days and every day it gets a little bit colder and a little more difficult to maintain the healthy lifestyle we set in the warmer months. After all, who wants to go for a run outside when it’s 20 degrees out? Who wants to eat a salad when a nice warm pizza sounds both hearty and delicious against a chilly night. We know it can be hard to stay healthy and fight off the number of illnesses present in the winter and we are here to help! Here are some easy ways to boost your immune system this winter.

Exercise

We know this one is obvious and a little more difficult when the roads are icy and it’s dark at 5 p.m. However, it is still very important to exercise regularly throughout the winter months, especially outside if you can manage it. It is still important to get your daily dose of Vitamin D, even though it’s cold, and exercising outside is the perfect way to get some. It doesn’t have to be an intensive five-mile run, a quick stroll will do.

Lower Your Alcohol Consumption

Lowering the amount of alcohol, you consume will do wonders for your immune system (and your health overall). Alcohol is known for lowering your body’s immune system, so lowering your intake is critical. Try cutting back a bit this season to protect your system and give it its best chance at fighting off infections and illnesses.

Eat Fruits and Vegetables

It can be difficult to eat veggies and fruits in the wintertime when it is snowy and cold and all you want is something with a little more substance. This is totally understandable, but it is important you don’t ignore these food groups entirely. Eating a balanced diet will boost your immune system more than you know and increase your overall health.

Get a Good Night’s Sleep

An oldie but a goodie, sleep is crucial to a healthy immune system. It is important to set a regular sleep schedule and try and get those solid eight hours every night. Sleep is a time for your body to recharge and your immune system will thank you for allowing it the chance to rest and strengthen.

ways to boost your immune system

Disinfect Your Phone Daily

Our phones carry a ton of germs and bacteria. We constantly are holding them, touching them, and passing them to others throughout the day. Cleaning off your phone each day will help you avoid the germs that could potentially get you sick. This is a great habit to get into this season.

Drink Water

Another classic, the importance of drinking water does not lessen in the winter. Water is a powerful weapon for your body and helps you fight against all kinds of illnesses. Make sure you are reaching the recommended daily intake each day to have the healthiest system you can have.

ways to boost your immune system

Try Green Tea

Drinking green tea is a great idea all year round, but especially the winter months. Green tea has been proven to help your immune system and it is also a deliciously warm beverage to warm you on a cold day. Try a cup every morning and see how you feel!

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