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15 Weight Loss Tricks That Make You Less Hungry

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Everyone who starts their weight loss journey will tell you just how difficult sticking with the routine can get. With the insane amount of money food companies spend on advertising, we get bombarded with messages about food everywhere. Of course, these ads make everything look so delicious and are shown through so many mediums that ignoring them becomes next to impossible.

Even if you’re able to muster the willpower to say no to these unhealthy foods and stick to a healthy diet, working out is a whole other animal. Sticking to a grueling routine is no easy feat, and many people give up only a few months after they start. Many people find it hard to keep up a workout regimen, whether it’s due to financial, time, or energy restraints.

Even though the odds might be stacked against you, we have some weight loss tricks up our sleeves that might help you lose weight without having to exercise heavily or stick to a strict diet.

Here are 15 weight loss tricks that help curb your appetite:

“Don’t you want to see what happens if you don’t give up?”

1. Eat more spicy foods.

While spicy foods won’t literally melt the fat away, they can help increase your metabolism and decrease your appetite. Things like mustard, black pepper, ginger, horseradish, chilies, cumin, and turmeric will do just the trick when it comes to helping you reach your weight loss goals. The main ingredient in spicy foods, capsaicin, suppresses the appetite and boosts the metabolism.

Don’t worry; if you aren’t a spicy food fan, we have many more tips for you below!

essential oils for weight loss

2. Add chia seeds to your diet.

Chia seeds have a lot of fiber, which will help keep you full and, therefore, eat fewer calories throughout the day. These seeds swell in your stomach to suppress your appetite and help with digestion. If you don’t eat chia seeds regularly, try them out in smoothies, yogurt, oatmeal, pancakes, or even on top of salads as an easy way to add them to your diet.

3. Eat more apples.

Yet another food with a lot of fiber, apples also contain high water content, which can help to keep you fuller longer. Apples also involve a lot of chewing, which means your digestive system will take longer to break it down. You can take an apple with you wherever you go, making them a great mid-day snack to power you through the work or school day.

Apples make a wonderful addition to your weight loss plan, and plus, they taste delicious!

4. Drink plenty of water.

As you already know, water is essential to our well-being. As for how much you need to drink, it really depends on the individual, but some studies have found that drinking water before meals can help curb your appetite. Drinking water also increases the calories you burn, which will help with weight loss. In fact, one study found that overweight women who increased water intake to over one liter per day lost an extra 4.4 pounds over a 12-month period.

Since the women didn’t make any changes other than drinking more water, this is promising for people who have tried everything else and didn’t lose weight.

5. Keep a food journal.

Most people have no idea how many calories they consume daily. Keeping track of how much you eat can help you lose weight by seeing where you might need to make some changes. Of course, you’ll have to take into account how many calories you burn as well, but having a food diary is a great start to your weight loss journey. This tip may not suppress your appetite, but it will help you cut back on unnecessary calories.

If you want to increase accuracy, make sure to buy a food scale to measure your foods.

6. Drink more green tea.

After water, green tea is probably the best thing you can drink for weight loss. Not only does it contain a lot of antioxidants, but the caffeine content can help boost your metabolism and aid in fat burning. One compound in green tea called epigallocatechin gallate (EGCG) is believed to be a key factor in boosting metabolism and decreasing appetite.

Green tea also affects two important peptide hormones – norepinephrine and dopamine – which activate the sympathetic nervous system and promote fat breakdown.

7. Sniff peppermint.

This might seem like a strange way to help with weight loss, but hear us out. Peppermint contains certain compounds that help control cravings and increase metabolism. In fact, a 2008 study conducted by the Wheeling Jesuit University analyzed participants’ appetites after having them inhale peppermint every two hours for five days. Participants who inhaled the peppermint oil had decreased hunger and fewer cravings than those who didn’t inhale the oil.

To do this, you can either get pure peppermint oil and inhale it or put it in a diffuser.

8. Use grapefruit essential oils for weight loss.

Grapefruit contains a powerful compound called nootkatone that has been shown to turn on AMPK, an enzyme that controls metabolism and appetite. Grapefruit oil serves as a natural way to lose weight and control cravings. To use it, add a few drops to your water or tea, diffuse it, or apply it directly on your body.

9. Breathe deeply.

Too many of us breathe shallowly and quickly, which can amp up the production of cortisol. As a result, we grow more anxious and restless. Not only that, but increased cortisol levels have been linked to higher percentages of abdominal fat as well as BMI. Additionally, higher production of cortisol causes the body to become resistant to leptin, a hormone that sends the signal to your brain that you’re full.

So, the more cortisol you produce, the more you become resistant to leptin. This means you’ll have a harder time knowing when you’ve had enough to eat. When you’re stressed, you also tend to reach for high-fat, high-sugar, and high-carb foods because they produce serotonin and increase calm feelings. However, in the long run, these types of foods will only hinder your weight loss goals and possibly produce other health problems.

To prevent this whole cycle, it’s very important to control stress levels. While breathing deeply alone may not eliminate your stress, it can certainly help you manage it better.

You can do deep breathing exercises anywhere, such as in your car on your way home from work or at the grocery store waiting to check out. However, it’s best to carve out some time after you’ve done all your errands and chores for the day and find a quiet place where you can relax. Breathe in deeply through your nose and out through your mouth, close your eyes, and try your best to clear your mind.

10. Drink apple cider vinegar.

Apple cider vinegar can help with weight loss because it contains acetic acid, a short-chain fatty acid. This helps lower blood sugar, decrease insulin levels, increase metabolism, reduce fat storage, burn fat, and suppress appetite. You should dilute it in water and have about a tablespoon three times a day for the best results.

11. Practice mindful eating.

So many people today are distracted when they eat, which can lead to eating more. For example, you bring a whole bag of chips or cookies into your room while watching TV. Most of the bag will be gone by the time you’ve finished your show because you were paying more attention to the TV than your food. To have better eating habits, focusing solely on your food while you eat is important.

weight loss

Enjoy your meal by eliminating distractions such as your phone, TV, and computer. Focus on your food’s flavors, textures, sounds, and smells as you eat it. Bringing mindfulness into your meals will not only make your food taste better, it can also increase your awareness of your body’s hunger cues, which will help you eat less.

12. Exercise before dinner.

Some people say exercising before your day begins is best, but if you want to lose weight, try working out just before eating dinner. Some studies have shown that doing this helps decrease hunger hormones while increasing hormones that act as appetite suppressants.

13. Eat more veggies.

Veggies such as broccoli, Swiss chard, and spinach are packed with nutrients and fiber. These will help keep you fuller longer. Try eating a big salad for dinner consisting of mostly greens; the volume will keep you full, which will suppress your appetite.

14. Brush your teeth after every meal.

This signals to your brain that mealtime is over. This will help you avoid the kitchen (and a lot of extra calories).

15. Drink more coffee.

While coffee can increase anxiety in some people, it also helps boost metabolism and suppress your appetite. This occurs due to a compound called chlorogenic acid, which slows the absorption of carbohydrates and breaks down fat. However, make sure to drink it black with only a little cream and no added sugar for the best results.

Final Thoughts on Weight Loss Tricks to Help You Stick With Your Plan

As you can see, plenty of weight loss tricks can make you less hungry and more satisfied with your meals. It might be hard to stick to a routine, but hopefully these tricks can add some variety to your day and aid you in your weight loss journey.

10 Foods That Reduce Airway Inflammation And Relieve Asthma

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There’s no need to avoid certain foods if you suffer from asthma yet there’s no conclusive proof that those foods increase the severity of asthma attacks. However, it goes without saying that incorporating a nutritious diet can improve your general health and wellbeing.

According to Nutrition Reviews, asthmatic individuals may greatly benefit from a diet filled with fruits and vegetables. These foods can help clear airway inflammation that impacts the symptoms of asthma.

Food can serve as an asthma trigger because it directly relates to allergies and intolerances. Additionally, obesity increases the symptoms of asthma and could make the condition harder to treat, according to the American Thoracic Society.  Thus, eating a well-balanced diet and keeping a healthy weight is vital to the management of asthma attacks. Here are some foods that help reduce airway inflammation if you suffer from this condition:

10 Foods That Will Reduce Airway Inflammation For People Suffering From Asthma

1.    Fish

According to a study in the Journal of Human Nutrition and Dietetics, airway inflammation significantly decreased among people who ate more fish regularly. Study subjects with mild asthma who had fatty fish two times a week for a period of six months in their diet saw an improvement of their asthma symptoms.

  • Fish contains high amounts of omega-3 fatty acids, which are anti-inflammatory.
  • Just eating omega-3-rich fish two times a week can deliver positive results.
  • In some cultures, it’s an age-old tradition to have asthmatic children swallow a live Murrel fish to cure their condition for good.
  • While there’s no science behind this practice, many locals in Hyderabad, India, swear by this treatment.

Some types of fish may also contain mercury, polychlorinated biphenyls (PCBs), and other contaminants from the environment. For this reason, regular consumption of certain kinds of fish is not recommended. According to the American Heart Association, it’s better to avoid mackerel, swordfish, shark, and tilefish. Instead, eat tuna, salmon, catfish, and pollock.

2.    Flaxseeds

Like fish, flaxseeds are also rich in omega-3 thus they offer anti-inflammatory benefits. You can add at least two tablespoons of flaxseed daily to your coffee, smoothie, cereals, and salads to gain nutritious benefits.

Flaxseed has been cultivated since 3,000 B.C. Back then, King Charlemagne required its consumption by law because he believed flaxseed offers positive health benefits. However, flaxseed can turn rancid quickly, so never grind it in advance. Properly store it in a dry and sealed container.

If you can’t get fresh flaxseed, you can take flaxseed oil supplements that are usually available at health stores. Supplements are not a substitute for an actual treatment for asthma so don’t make the mistake of taking this without considering other treatments. Be sure to talk to your doctor before taking flaxseed-based medication.

3.    Berries

Regularly eating a mix of berries (cherries, blueberries, blackberries, and raspberries) can also help clear the airways for people with asthma. These fruits are rich in vitamins and fiber and are also anti-inflammatory foods.

Berries have antioxidants with high levels of flavonoids that can fight bacteria, virus, and toxins in the lungs, as per a study in the National Institutes of Health. Studies have shown that people with asthma reduce their risks of attacks if they consume a variety of these berries every day.

4.    Beans

Beans are considered prebiotics. These contain beneficial fibers that help ferment the gut during digestion. It can aid in the increase of good bacteria in your digestive system. So, when your gut is healthier, your body can manage the asthma triggers better.

But you might wonder what’s the connection between the gut in the stomach and asthma, which impairs your breathing?

  • By definition, asthma is a condition associated with a hyper-responsive immune system.
  • The immune system is centered on the gut. Scientists are just learning how it is crucial to the human body’s overall wellness.
  • If you take care of your gut by eating foods that can produce more good bacteria, you’ll have a better chance of keeping asthma symptoms under control.

5.    Spinach

Leafy green vegetables contain vitamins and minerals that make your body stronger against infections and illnesses. Spinach, however, is particularly beneficial to asthma patients because it has vitamin B. This vitamin is a rich source of folate (folic acid) that’s critical to curbing the asthma epidemic.

Experts at Johns Hopkins Medical Institutions found links between folic acid and the regulation of the body’s response to asthma triggers. The study’s subjects from the ages of two to 85, whose folate levels are higher, appeared to be less prone to allergic episodes, wheezing attacks, and asthma.

The researchers recommended an intake of 400 micrograms of folic acid every day. You can complete and meet this daily requirement from eating spinach and other green and leafy vegetables. If you have spinach in your meals regularly, you may curb the asthma attacks and clear your airways by as much as 40 percent.

6.    Ginger

Ginger is a medicinal wonder that the earth has gifted to humans. For centuries, people have benefitted from its curing effects. Ginger boosts the immune system, relieves nausea and vomiting, and cures a host of stomach problems like diarrhea, gas, irritable bowels, and upset stomach. It can also be used to treat burns and insect bites. Ginger may be added to food as a laxative and antacid medication.

As an asthma relief, ginger’s anti-inflammatory properties can result in clearer airways. It has compounds that work like a bronchodilator. For this reason, ginger is actually added to an asthma medication called isoproterenol.

Pharmacists say that the compounds in ginger are as powerful as non-steroidal anti-inflammatory drugs (NSAIDs). It can help smoothen and relax the muscles in the lungs so that asthmatic patients feel more relief after drinking ginger juice or tea.

7.    Turmeric

Like ginger, turmeric has anti-inflammatory effects that may reduce discomfort and obstructions in the airways. This Indian spice contains curcumin, a rich yellow pigment proven to bring positive effects among those who suffer from bronchial asthma, according to a study in the Journal of Clinical and Diagnostic Research.

Turmeric’s curcumin compounds also proved more effective against standard asthma drug treatments, according to a research in the International Immunopharmacology journal. Further, curcumin has no side effects that can harm a patient’s health. It cures the airways of oxidative damage and helps control allergic reactions to respiratory bacterial infections that attack the lungs.

Curcumin is effective in protecting patients who suffer from chronic obstructive pulmonary distress syndrome (COPD), according to a paper in the Molecular Targets and Therapeutic Uses of Curcumin. Similar to asthma, COPD may cause airway inflammation and obstruction that can lead to breathlessness or difficulty in breathing.

8.    Tomatoes

Here’s another superfood that can help control the asthma triggers, especially during the winter season. Medical experts say that the antioxidants in tomatoes, called lycopene, can fight the bacteria in the airways. It reduces the chances of people with asthma from developing colds and other nasal discomforts.

  • Experts in a study on the journal PLOS One also discovered that tomato can effectively help the airways relax.
  • This decreases the chances of oxidative stress in the lungs that people with asthma often experience.
  • Tomato is also a rich source of vitamins A, B2, C, folate, and chromium.
  • The many nutrients found in tomatoes are vital to the prevention of free radicals from causing cell damage and impairing bodily functions or weakening the immune system.

9.    Coffee

Coffee contains caffeine that breaks down into theophylline during metabolism. Theophylline is commonly found in medications for asthma, bronchitis and lung disease. This may explain why coffee proves helpful for clearing the airways in people with lung problems.

coffee for asthma

However, a study in the Frontiers of Pharmacology journal showed that coffee’s bronchodilator effect reaches its peak at 5 mg/kg within two hours of drinking. So, a person with asthma who is about 90 kg in weight might need at least five to eight cups of coffee (60 to 80 mg) a day to feel the positive effects in the airways.

At best, coffee may help people with mild asthma attacks only. For severe cases, it’s always better to seek a doctor’s help for the best course of treatment.

10.  Apple

You’ve heard of the saying, “An apple a day keeps the doctors away,” right? A daily helping of this fruit apparently also keeps the wheezing and asthma attacks down.

A study in the journal Thorax showed that pregnant mothers who ate an apple every day for four weeks lowered their baby’s risks of developing asthma by 27 percent. Drinking fresh apple juice also showed positive effects in curbing the episodes of asthma attacks.

Apples are rich in compounds like flavonoids and phytochemicals that deliver protective effects. So, for moms who want to ensure that their children don’t develop this lung condition, start off right by eating an apple during pregnancy.

Final Thoughts On Food That Reduce Airway Inflammation

People always benefit from following a healthy diet rich in fruits and vegetables. While these foods and ingredients may be the healthier alternatives to chemically-produced asthma medications, always discuss treatment options with your doctor.

Counteracting the symptoms of asthma with food may be risky if you have food intolerances or if you’re prone to food allergies. Read up on other advantages and disadvantages of these foods before using them as part of your asthma treatment plan.

Also, the effects of your asthma treatment plan will still depend on many factors other than food. Doctors have to evaluate your general health, weight, lifestyle, and physical activities. This is why it’s important to have a good and positive relationship with your doctor; this way, you can be comfortable in discussing your health concerns. Work with your physician to maximize the positive effects of your asthma treatment plan and diet changes.

https://www.youtube.com/watch?v=yG-G9_LOkLA

Science Explains How Broccoli Is Good For Your Skin & Hair

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“The first wealth is health”—Ralph Waldo Emerson

When you’re pulling your face in the mirror to look at new wrinkles, or despairing about how thin and breakable your hair is, it’s time to do something your parents told you eons ago; eat your broccoli!

Why Eat More Broccoli?

As scientists understand more and more about the role of food in holistic health, they continue to sing the praises of this dark green vegetable. A small bowl of these nutrient-packed vegetables at lunch can give you a huge portion of your daily nutrient needs, and also help with issues like inflammation or a surplus of mucus during a cold.

Researchers have found that the antioxidant enzymes found after chewing the vegetable create stores of vitamin C, vitamin A, and vitamin E, among many other nutrients.

This new interest in the cruciferous vegetable has been spurred on by holistic health movements and the desire by many to get back to natural ways of taking care of skin and hair. What most people don’t realize is that what you eat goes on to create the structures in your body.

Holistic nutritionist Lindsay Boyers says, “Thousands of years ago, Hippocrates (who is coined the Father of Medicine) said that “all disease begins in the gut,” and I have to agree. Your gut is its own complex ecosystem. It’s home to 100 trillion microorganisms, including about 400 different species of bacteria.”

Because what “goes into your gut” is so important for the health of your skin and hair, it’s important to understand the broccoli health benefits you can reap just by adding a small portion to your diet.

Types of Broccoli

Just like you can choose between cherry, grape, and heirloom tomatoes at your farmer’s market, there are so many different types of broccoli to pick from. All the different varieties offer a slightly different taste or feel, so there is no shortage of healthy options if you’re trying to gain some of the many broccoli health benefits there are.

Varieties

  • Calabrese— Calabrese is an Italian variety that grows through the winter and is made sweeter by the cold. It’s sweeter than most types of the vegetable and more tender.
  • Broccolini— Broccolini looks and tastes very similar the traditional food you know and love, but has much longer stalks and smaller heads. It tastes slightly bitter.
  • Gai-Lan—This is also called Chinese Broccoli, and is bitter and slightly pungent. It goes very well in Asian dishes with spicy flavors and lends itself well to being stir-fried.
  • Broccoli Rabe— While it may look like the leaves of the plant, rabe, or rob in some localities, stands all on its own. The stems, leaves and other outcroppings are all edible and have a bitter, nutty taste that’s reminiscent of turnips.
  • Broccoflower— If you find the green, bitter vegetable to be too strong, this plant that’s crossed with a cauliflower is right up your alley. Broccoflower is sweet and mild like its cauliflower ancestor, but has a subtle kick from its other namesake.

Broccoli Health Benefits

What makes this leafy green such a nutritional powerhouse? Dr. Rangan Chatterjee says that eating the cruciferous vegetable and others from its family aids in the destruction of cancerous cells and offers a whole host of other benefits.

High Protein

While spinach is usually touted as the best way to introduce more plant-based protein into your diet, broccoli is an often overlooked source as well. A one cup serving of the cooked or steamed vegetable offers almost three grams of protein, which is a big percent of your daily needs of the macronutrient.

Researchers connect protein intake with the quality of your hair and skin because it’s the main building block. Eating more of this dinner staple can cut down on hyperpigmentation and promote healthy hair growth.

Vitamin C

If you find yourself thinking of oranges when it comes to vitamin C, it may be time to think again. This flowering vegetable is an ample source of the vitamin that stimulates your immune system and also promotes collagen production.

Collagen is one of the most important building blocks when it comes to beautiful, glowy skin, and getting enough vitamin C is the best ways to encourage collagen production. It also plays a big role in hair fullness and healthy growth. One of the most potent powers of vitamin C is its ability to combat free radicals. Lemon water is a great way to fight these off as well.

Vitamin K

This vitamin is often overlooked when it comes to tracking your nutrients, but one of the biggest broccoli health benefits is that the plant is chock full of them.

Vitamin K is best known for treating common skin ailments, like dark circles, spider veins, or even rosacea. Only one cup of this vegetables, either cooked or steamed, can give you up to 270% of your daily need for this vitamin.

Nicotinamide Mononucleotide (NMN)

This compound is a mouthful, but it’s a huge aid when it comes to the never-ending quest to slow down aging. Nicotinamide Mononucleotide has been found to be plentiful in broccoli.

When implemented in mice, the compound has been shown to make old cells behave as if they were brand new versions of themselves, and this can help your skin produce younger, more healthy cells that behave as young skin does. This can effectively fight off wrinkles, age spots, and types of skin cancers.

Vitamin A

This vitamin is stored in the body’s fatty tissues and aids in:

  • Eye health
  • Bone growth and health
  • Reproductive health
  • Production of healthy, young skin cells
  • Fat elimination

Researchers have found that a healthy level of daily vitamin A can create new skin cells and also fight dry skin and hair. Vitamin A also helps in the production of something called sebum, which is like a natural conditioner for your scalp and can help you grow beautiful, strong, flowing locks.

Eating Your Way to Better Skin and Hair

When it comes to your skin and hair health, your food journey is a deeply personal one. Based on your concerns and typical eating habits, create a plan to “fill in the gaps” using broccoli or one of its family members, like:

  • Bok Choy
  • Cabbage
  • Radishes
  • Brussel Sprouts
  • Cauliflower

There are so many reasons to eat more cruciferous vegetables, even besides the fact that they taste delicious and can be used in so many diverse recipes.

Broccoli health benefits include promoting bone growth and fostering beautiful glowy skin and thick, shiny hair.
If you’re not into the original green machine, be sure to give its relatives a chance. Rabe features a leafier, more bitter flavor profile that goes wonderfully with creamy or acidic tastes.

broccoli

There are also different heirloom varieties of traditional florets that can range from more bitter to much milder. Try a recipe that features the cruciferous vegetable as complementary to a creamy flavor, like tofu or a rich cheddar cheese.

If you still have a picky eater in the family or hate the taste, cauliflower is a great substitute. It tastes nutty and rich when roasted and offers a whole host of similar benefits for your skin and health. Don’t be afraid to experiment with seemingly contrasting flavors or strange combinations. You’ll find yourself much better off in your holistic health journey after eating plenty of cruciferous vegetables, no matter what form they come in.

Even for picky eaters, with the immense benefits of eating these vegetables, it makes no sense to not at least give it a try. For optimal skin and hair health, it’s super important to get enough different macronutrients and have a balanced, healthy diet.

Final Thoughts on Broccoli Health Benefits

Taking care of your skin and hair can be a difficult, counterintuitive process because there’s not just one magic ingredient to eat your way to looking and feeling better.

There are, however, ways to go about eating in a targeted way based on what your skin or hair complaint is. For example, if you’re worried about spots and hyperpigmentation in your skin, vitamin C is the way to go.

If you’re concerned with the strength and thickness of your hair, it’s important to monitor your levels of protein and be sure that you’re getting enough of the macronutrient from varied sources.

When you focus your efforts on eating in a way that makes you feel good, you’ll soon begin to see that you look great, too. Holistic health comes from all-around nutrition and making sure that the body works in the way that it’s supposed to.

Remember, beauty comes from health, and health comes from the combination of foods that we put into our bodies. The old adage still rings true, “Beauty comes from within”!

https://www.youtube.com/watch?v=yG-G9_LOkLA

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Yoga For Beginners : 18 Yoga Poses + Tips For Beginners

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For those who are unfamiliar with the practice, getting into yoga for beginners can seem like a daunting task. To a newcomer, there appears to be so much to the culture and the world that it can feel like there’s not really a go-to place to start.

To an extent, there is some truth to this; the world of yoga and the benefits that one can gain from it is a very expansive field that has a long history. However, this certainly does not mean that it is difficult to get involved with. There are plenty of ways to approach yoga for beginners that are intuitive and helpful in the long run.

The Benefits of Yoga

One of the most helpful ways to begin understanding and practicing yoga is to learn about the health benefits. It has been widely shown that yoga can help people develop their flexibility and posture in ways unparalleled by any other type of exercise.

Contrary to popular belief, there isn’t a specified size or level of fitness required to partake in yoga for beginners—all that you need is concentration and the interest to improve yourself. (1)

Another benefit of yoga for beginners is its ability to help you reduce your stress levels drastically. Beginner’s studios and even some general offices have begun to offer midday classes to help people relieve stress while on their lunch hour – something that can help you feel calmer and be more-than-ready to tackle the rest of your day.

It can also help you calm your thoughts and breathe better. This is because an essential part is being able to retain your concentration and calm yourself. This is typically achieved by regulating breathing, something that we often don’t pay much attention to. When you’re experiencing stress, you often don’t have consistent breathing patterns, which can intensify your stress. This makes yoga for beginners a way to promote mindfulness and be more self-aware.

Where Should I Begin?

You’d be surprised at how many yoga for beginners exercises are not only accessible, but completely possible to do in the comfort of your own home.

We’ve compiled a list of our 18 Best Yoga For Beginners Poses so you can know just where to start:

(You should have a mat for all of the following poses, as it makes it easier for your body to grip the ground and makes the exercises much more comfortable.)

1. Plank

One of the most recognizable poses you’ll become familiar with is the plank. To do this pose effectively, tuck your toes and put your hands in front of you. Hold your body up from your shoulders until your body is making a slanted position, similar to a plank of wood (where the position gets its name). Then breathe deeply for 1 minute, keeping track of every breath while holding the position intently. Release the pose, then do it again.

2. Bridge

This pose is similar to the plank in the way that your body makes a similar shape, like a plank of wood. However, with the bridge, you’re facing upward with your head being at the lowest height. So, you must prop your legs up and keep your arms underneath your back, extending your stomach outward to create the pose. Like with the plank, breathe deeply for 1 minute, release the pose, then do it again.

3. Downward Dog

This pose is likely the one people will poke fun at when it comes to yoga for beginners, but the parody is often unwarranted—the reason why this pose is so common is because it’s incredibly effective. To do this, curl your toes back (like the plank) and put your arms out in front of you, holding your body up. Then lift your behind in the air so your body makes a triangle shape, holding the pose for 3 minutes before relaxing.

4. Cow

Keeping in line with the animal theme, this pose has you holding your body up with your arms in front and knees touching the ground, like a cow that is grazing on grass. Make sure that your hands and knees are not too close together and focus on your breathing.

5. Child’s Pose

This pose is important because it allows the body to relax and prepare itself for doing more intense poses down the line. It is recommended that those looking to practice the child’s pose begin the position on all fours, slowly lowering the knees down. Lower your behind back into your heel and lay your arms out forward, bringing your head down with it.

6. Warrior I

Another well-known yoga pose for beginners is the Warrior, a pose that has you extend your right leg outward and your left leg back. Let your right knee extend so it is almost at a 90 degree angle while the left leg is at a slant. Make sure your right foot is facing the direction you are and your left foot is extending 45 degrees outward.

7. Warrior II

For the Alternate Warrior, you do the same exact leg and feet positions as the Warrior, but put your hands alongside each other and raise them upward above your head instead.

8. Seated Forward Bend

The Seated Forward Bend is a pose that will undoubtedly make your body more flexible the more you do it. Your upper abdomen is in the same position it is when you’re doing the Child’s pose, but this time, your legs are underneath you with your toes above your head. It’s similar to sitting down and bringing your head down to your knees, letting the rest of your body follow suit.

9. Cat Pose

Similar to the Cow Pose, the Cat Pose involves you being on all fours with your knees touching the ground. The difference, though, is that with the Cat Pose, you arch your back upward, creating a curve. This is a great move for yoga for beginners.

10. Cobra Pose

In the same manner that you extend your body outward for the Downward Dog, you bring your body down, keeping the entire body on the ground except for the abdomen. Keep your head looking upward, creating a curve like a cobra.

11. Corpse Pose

Another relaxation pose that is deceivingly difficult, the Corpse Pose has you lying down with your arms at your side like a corpse. The tricky part of this is getting your body to stay entirely still, as many find it difficult to keep such a calm position consistent.

12. Mountain Pose

This pose is another basic pose that any beginner can do—simply stand up straight and lift your shoulders slightly higher than usual. Put your hands together facing upward in a praying position and try to stand completely still, regulating your breathing.

13. Low Plank

Similar to the plank, for this pose, you start out in plank, but lower your body closer to the ground to strengthen the muscles that have to hold the pose.

14. Dancer’s Pose

For the Dancer’s Pose, stand up straight before bringing your left leg (knee bent) back with your left hand. Make sure you’re grabbing onto the arch of your foot and raise it until your left knee is the same height as your bottom. Then keep your body slanted and your right arm extended in front of you, looking upward.

15. Tree Pose

Similar to the Mountain Pose, the Tree Pose involves you holding your hands in front of you facing upward, but instead of standing straight, you lift one leg up and press it against the other at an angle. This exercise forces you to maintain strong balance.

16. Extended Side Angle

For this pose, stand up straight and then slide your legs further and further apart from each other until there is a triangle space between the two of them. Then, use your right arm to lower your body to the right (having your right arm touch your foot) while extending your left arm upward, all while maintaining this position.

17. Triangle Pose

The Triangle Pose often goes best with the Extended Side Angle because they’re very similar poses. The difference, though, is that you place an object on the ground near your right foot for your right hand to grab onto, as you want to make your body into a right angle.

18. Staff Pose

The staff pose is another deceivingly difficult pose that requires you to sit down with your back as straight as possible and your feet facing upward. The hard part of this is holding the pose and monitoring your breath to make sure there is an even flow throughout your body.

Other Tips For Beginners

We hope you enjoyed our list of 18 poses!

Three tips for beginners we want to share with you before you begin your journey are:

1. Understand Your Body’s Limits

Don’t try to hold yourself to impossible standards. Understand what you can or cannot do and try to listen to your body to see what it needs.

2. Find A Private Instructor, If Possible

Practicing alone is good, but it can be better to have an instructor guiding you to make sure that you’re doing things correctly.

3. BREATHE!

No matter how you do, make sure that you maintain steady, deep breaths! Once you connect with the flow of your breath, you will connect with the flow of your body and greatly increase your awareness and strength.

yoga for beginners

FINAL THOUGHTS ON YOGA FOR BEGINNERS

Taking your first foray into the yoga world doesn’t have to be difficult. There are plenty of poses on our list that you can start out with to begin your journey to a happier, healthier life.

Though it can be hard to get started, doing a few of these poses at least once a day will eventually get you to a point where your body is much more relaxed and flexible. On top of that, learning to control your breath will undoubtedly help you stay connected with your inner self and promote healthy concentration!

What do you think about our list of poses? Which ones have you done? Which ones are you going to try? Let us know!

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(C)Power of Positivity, LLC. All rights reserved

How To Get Relief From a Migraine + Tips To Prevent it

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Migraine headaches are not like regular headaches. Most of the time, regular headaches can be eased quickly and easily, and they will not interfere with your daily activities. Migraines, on the other hand, do not go away quickly or easily and can prevent you from living a normal life.

Many Americans suffer from migraines every single day. Unfortunately, many people do not know how to get migraine relief or how to prevent the headaches from occurring frequently.

Luckily, there are methods for relief and prevention. Many of the methods are inexpensive and convenient and can be done anywhere.

15 Ways to Get Migraine Relief

1. Use lavender essential oils.

Lavender essential oil has been proven to help ease the severity and length of a migraine headache. This can be done by inhaling the lavender oil for 15 to 20 minutes, either by holding the bottle under your nose or by diffusing it. Lavender oil can also be applied directly to the temples.

2. Consume ginger.

Commonly known to reduce the feeling of nausea, ginger can alleviate some of the symptoms of migraines. Aside from easing nausea, ginger also lessens the severity and length of migraines. The migraine relief provided by ginger has been compared to popular medications, and ginger has shown to be just as effective.

3. Do some stretching.

Stretching or doing yoga has positive effects on the body that reduce pain, including that caused by migraines. It also allows you to loosen up stiff muscles, which can sometimes be the cause of an episode.

4. Use peppermint essential oils.

Peppermint essential oils contain menthol, which can stop migraines from starting and can ease the symptoms of migraines that have already started. By diluting the oil with a carrier oil (something like olive oil or coconut oil), and then placing the mixture on your forehead, temples, and back of the neck, the symptoms will be lessened. This method offers relief from the pain, nausea, and light sensitivity.

5. Put on sunglasses.

The pain can be heightened when there is light, so if it isn’t an option to sit in a dark room, sunglasses may help. The darker the sunglasses, the better the light will be blocked, resulting in less pain due to light sensitivity.

6. Turn the lights off and lay down.

Many times, migraines are caused by light sensitivity, and more light can make the pain even worse. Because of this, one of the best methods of relief is to turn the lights off and lay down. This will help ease the pain and nausea, and will likely lessen the duration of symptoms.

7. Use a cold pack.

For some reason that is unknown to even scientists, cold packs have been proven to lessen the pain of migraines. By placing one on your neck, forehead, or scalp, you will be given some migraine relief. If you don’t have a cold pack, you can simply use anything from inside of your freezer, or even a washcloth that has been rinsed in cold water.

8. Take a warm bath or shower.

A warm bath or shower will ease tense muscles, which could offer relief as well. Lay back, relax, and close your eyes for the full effect.

9. Put down your electronic devices.

Bright lights can trigger migraines or make them worse if you already have one. Remember to take breaks from electronic devices often so that your eyes can rest and you can avoid the migraines. If you already have a migraine, avoid electronics altogether or it won’t go away.

10. Pinch the pad between your thumb and pointer finger.

This is also known as acupressure. By pinching this pad of skin, a pressure point related to pain relief is triggered. This method can not only make migraines shorter and less painful, but it also helps ease nausea associated with migraines.

11. Focus on deep breathing.

Deep breathing is beneficial because you can do it anywhere and at any time. It reduces stresses and eases pain caused by migraines. By practicing deep breathing regularly, you can even prevent migraines from beginning in the first place.

12. Massage your neck and temples.

Many times, migraines are caused by tension. By massaging your neck and temples, you are relieving some of that tension, which will ease the pain of a headache. It will also get your blood flowing better, which will further relieve migraines.

13. Try a hot compress.

Depending on what triggers your migraines, a hot compress may work better than a cold pack. If you weren’t given relief from a cold pack, put a heating pad around your neck or on the back of your head. This generally works for migraines caused by tension. If you don’t have a heating pad, a warm cloth should work just as well.

14. Consume a small amount of caffeine.

Caffeine can offer relief if an episode hasn’t reached its most severe stages yet. Another reason you can get relief from caffeine is that caffeine causes pain-reducers to work better. It is important to note that too much caffeine, however, can make headaches worse.

15. Take over-the-counter medication for migraines.

This may be your last resort, but if the natural methods don’t offer you any relief, over-the-counter pain medication may be necessary. Tylenol and Ibuprofen may work, or you may need something more specific to migraines. All of these can be found at local drug stores, and usually even right at the grocery store.

How to Prevent Migraine Headaches

1. Pay attention to what you are eating.

Diet can play a big part in the frequency and severity of a migraine. A couple of general tips to help prevent them are to increase the amount of magnesium in your diet and to avoid processed foods.

You should also eat your meals around the same time each day and never skip meals. There are some foods that may trigger a migraine more than others, and it is wise to avoid those foods.

You can begin to determine which foods are triggers by keeping a detailed food journal. This food journal should include what you ate, when you ate it, and how you felt after eating. When you think you have figured out a trigger, eliminate it from your diet and see if you get less frequent headaches.

There are certain foods that are more commonly known as triggers of migraines, so paying close attention to those foods may be the best place to start. Some of these foods include:

  • Hot dogs
  • Deli meat
  • Bacon
  • Sausage
  • Chocolate
  • Cheese (specifically blue, feta, cheddar, parmesan, and swiss)
  • Alcohol (specifically red wine)
  • Foods that contain flavor enhancers or MSG
  • Cold food
  • Pickled food
  • Beans
  • Fruit
  • Sour cream and yogurt

2. Get professional massages regularly.

By having a professional massage your muscles, you will notice an improvement in the stiffness of your body. This reduces the number of migraines you will have, and also improves the quality of sleep you get each night. Since sleep and migraines are closely related, massages work in more than one way to prevent migraines.

Massages also improve your heart rate and lower your anxiety and cortisol levels. If the levels are off on any of these three issues, it could cause migraines.

3. Get enough sleep.

Migraines can be triggered by a lack of sleep, so it is important to get enough sleep each night. Unfortunately, migraines can also prevent you from falling asleep, so it could end up being a vicious cycle.

There are ways to prevent that vicious cycle from ever beginning, however. When you are struggling to get sleep, there are a couple of ways to encourage your body to shut down for the night. These ways include:

  • Start a bedtime routine, and make sure you follow it every night.
  • Take time to unwind
  • Avoid heavy exercise, large meals, caffeine, nicotine, and alcohol before bed
  • Don’t watch television before bed
  • Close the door
  • Don’t do work in the bedroom
  • Read something

4. Avoid stressful situations.

Stress can increase both the frequency and severity of migraines. While stress cannot always be avoided, some stressful situations can and should be avoided.

Instead of constantly adding to your to-do list, find things that can be taken off of your to-do list. Your health and well-being are worth putting something off until tomorrow.

Another way to avoid stress is by breaking large projects up into smaller tasks. This way, you are accomplishing goals, but you aren’t giving yourself the overwhelming task of the overall large project at one time.

Find time to do something you love every single day. You may think that you don’t have time for that, but it is so important that you make the time. Even if you only have 15 or 20 minutes to do something, spend that time doing something that makes you happy.

The best way to avoid stressful situations is to give yourself a break. There will be times when you feel overwhelmed but your tasks aren’t complete yet. Taking a break can actually make you more productive when your break is over, so it is beneficial in more than one way.

5. Exercise regularly.

There are a couple of reasons that regular exercise can help prevent migraines. First, the chemicals released in the body during exercise ease symptoms of anxiety and depression, both of which cause migraines to be more frequent and severe.

Being overweight or obese also cause more frequent and severe migraines, so, by exercising regularly and maintaining a healthy weight, migraines will be easier to manage.

migraine

There are many exercises that you can choose from, so you should always be able to find some form that you enjoy. Start slow and work your way into more intense exercise regimes.

6. Take prescription preventative medication.

When nothing else helps with preventing migraines, prescription migraine medication may be necessary. There are certain guidelines to determine who can receive a prescription for this type of medication. The guidelines are:

  • You have at least four episodes in one month
  • Migraines last more than 12 hours
  • Over-the-counter pain medications do not help with relief
  • You have noticed that you have regular episodes of numbness or weakness
  • Your migraines often make it so you cannot perform your necessary day-to-day activities
  • Your migraines affect other medical conditions

If you are a candidate, your doctor will decide how often you should take the medication. Depending on your specific situation, your doctor may instruct that you take the medication every single day or that you should only take it when you know you will be experiencing a trigger.

Final Thoughts on Migraine Relief and Prevention

Migraine headaches can be completely debilitating. Those who suffer from them may have issues working, taking care of their families, and completing other daily tasks. It can be hard to live with them, especially if you don’t know how to make it easier.

By trying the methods for migraine relief, you should be able to get back in control of your life. Preventative methods can also be taken to minimize the frequency and severity of the migraines.

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(C)Power of Positivity, LLC. All rights reserved

Researchers Explain How To Improve The Intimacy In Your Relationship

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Most couples, especially those in long-term relationships, want to improve intimacy. When a relationship is new and fresh, passion is more fiery and everything is exciting. But as couples stay together longer, the flame has a tendency to begin to lose its heat.

Although intimacy and passion certainly aren’t everything in a committed relationship, it’s safe to say that most individuals value these aspects when with a partner. This means you likely consider intimacy fairly important in your own romance life.

You may find it surprising, then, that roughly half the population is unsatisfied in the marital bedroom! This half also believes that their intimate lives aren’t exciting enough and consider their bedroom activities mediocre. Two-thirds would like to have intimacy more often. As such, according to this survey, the need to improve intimacy is certainly present.

Luckily, new research has found ways that are scientifically proven to help boost this passionate connection between partners. Here’s how researchers explain how to improve the intimacy in your relationship.

Researchers Explain How To Improve The Intimacy In Your Relationship

“Secrecy is the enemy of intimacy. Every healthy relationship is built on a foundation of honesty and trust.” – Dave Willis

1.    Harmonious Sexual Passion vs Obsessive Sexual Passion

In order to better understand how intimacy works and what makes it good, let’s take a look at science. Specifically, let’s talk about the research done by Robert Vallerand, Frédérick Philippe, and their team.

These researchers conducted different types of studies that focused on a dualistic model to understand intimacy. Essentially, they were able to categorize the types of sexual passion into two different kinds. Understanding these types could improve intimacy in your relationship, so let’s dive in.

Harmonious Sexual Passion

The kind of sexual passion that is best for a relationship is known as harmonious sexual passion. Simply put, this variety of passion is harmonious with all other aspects of the relationship. This allows that passion to integrate seamlessly into a couple’s lives, and it does not create conflict with other aspects of a relationship.

Supposedly, those who practice this form of sexual passion are able to enjoy spontaneous and less inhibited intimacy with their partner or partners. This also leads to lesser conflict overall and can prevent intrusive passionate thoughts. These individuals also improve their times of intimacy because they have positive control over their typical intimacy drive.

Obsessive Sexual Passion

So, you now know about the good type of sexual passion. But what’s the less favorable one? This is known as obsessive sexual passion. Essentially, this stems from sexualities that are not easily integrated with other aspects of self and the lives of those in relationships.

Those who experience obsessive sexual passion might consider intimacy a prize or a goal to achieve. This is an unhealthy way to think of intimacy and can cause less enjoyment when that goal is finally reached. This type of sexual thought is linked to a number of problems, including:

  • Extreme reactions to rejection
  • Deterioration of long-term relationships
  • An overt sexual interest in others, even when in a monogamous relationship
  • Higher chance of infidelity

It’s important to note that this doesn’t mean you can’t have a high intimacy drive, or that you can’t have many consenting sexual partners. It means that your sexuality should be an integrated part of you, not a ruling motivation or obsessive desire. Intimacy shouldn’t be considered a reward so much as an activity to be enjoyed together!

2.    Openness and Honesty

Of course, the effort to improve intimacy is about more than just what you do in the bedroom or how you think about intimacy. Often, the state of a relationship’s intimate life has roots in the overall health of the partnership.

Being open and honest is crucial for a good intimate life. If you don’t feel comfortable talking to each other with an open heart and mind outside of the bedroom, the connection you forge sexually will feel artificial and closed off.

At the beginning of a relationship, it’s customary to get to know each other. People practice self-disclosure to find out about the other person. This helps those in a budding relationship feel closer.

Research has found that self-disclosure mixed with eye contact can actually lead to an instant bond between two complete strangers. This proves that self-disclosure is necessary to improve intimacy.

But as the relationship goes on, you may find fewer things to talk about. You and your partner will know most things about each other. On top of that, revealing brand new secrets can feel more risky when you’ve been together for a long time.

A good, healthy relationship involves honesty and openness. This includes feeling safe being vulnerable with each other. You should be able to talk about serious or frightening issues. Some examples are:

  • Financial management
  • Parents and families-in-law
  • Having and raising children
  • Emotional baggage
  • Controversial thoughts and opinions
  • Wants and needs
  • Sexual fantasies
  • Finding compromise
  • Death

Take the time to be vulnerable with your partner. Spend an evening sipping wine and talking about deeper issues. It can be daunting, but practice positive thinking! You’ll be surprised how refreshing this open honesty can be. Sharing your feelings and being communicative can lead to positive change in the bedroom.

3.    Communicate About Intimacy To Improve Intimacy

Many couples make the mistake of assuming their partner should inherently know how to please them in bed. These types of assumptions are exactly what cause dissatisfaction in the bedroom.

There also seems to be the idea that giving instructions during intimacy is inherently unsexy, but that is far from the case! Think about it, and try not to blush: don’t you like hearing the words “right there,” “so good,” and so on?

While you and your partner are in bed, don’t be afraid to communicate. Take their hand and guide them, showing them how to touch you. Give directions if needed. Your partner can’t please you if they don’t know how. On the other hand, faking enjoyment will tell them that you like all the things that don’t actually work for you.

On top of that, many women have also been raised to find their sexual desire somewhat shameful. As a result, they neglect to experiment with their bodies and get in touch with what they like. Of course, this can happen with men too, though less commonly.

Regardless of your gender identity, if you’re someone who doesn’t truly know what you want or need in the bedroom, it’s time to find out. Ask your partner if you can discover that together. Or, if you prefer, take some time to lavish love on yourself and find out what truly makes you tick!

In addition, don’t be afraid to bring up sexual fantasies with your partner. Want to try out a new kink or fetish? Enjoy a specific type of intimacy? Thinking of bringing toys into the bedroom? Discuss these ideas! You might be shocked to find out that you and your partner are into the same things.

4.    Switch Things Up

There’s nothing wrong with intimate acts that are familiar and you know you both enjoy. But only doing that and nothing new for years can grow monotonous. When intimacy feels like nothing more than a routine act, you’ll get bored and dissatisfaction will grow.

Even subtle changes to the bedroom can spice things up. For example, you can:

  • Introduce a toy
  • Try roleplay
  • Indulge in fantasies
  • Light some candles
  • Sprinkle some rose petals
  • Wear some sexy lingerie or an alluring outfit
  • Give each other massages
  • Play some sensual music
  • Play a raunchy movie
  • Go to a hotel room

You and your partner deserve better than lazy, boring intimacy. Put energy into making it fun and exciting for the both of you!

In addition, switching things up doesn’t just apply to the bedroom. When was the last time you and your partner went on a real adventure? Here are some examples of fun things you can both do that will get your blood pumping and adrenaline rushing:

  • Exploring a place you’ve never been
  • Eating at a restaurant you’ve never tried
  • Setting aside a weekend for a mini-vacation
  • Rock climbing
  • Rafting
  • Skydiving
  • Hiking
  • Buying new things for your home
  • Playing games together
  • Going dancing

On a personal level, you can also indulge in mini-adventures that change up your routine. This includes:

  • Buying yourself something
  • Going out with friends
  • Singing or dancing to music you love
  • Trying a new class
  • Eating somewhere new

Trying new things boosts the release of dopamine, according to this study. This neurotransmitter actually plays a big role in one’s drive. As such, new bursts of dopamine can improve intimacy in your relationship pretty drastically!

5.    Diet and Exercise

Your lifestyle and overall health always affect your intimate life. If you and your partner spend a lot of time gorging on pizza and junk food, or if you’ve both gotten out of shape, this could play a role in your intimacy.

That’s right, intimacy is about more than just positive thinking. Your state of health can completely change your intimate drive and that side of life. So if you need a reason to work out, this is a fairly good one. Exercising together can make you closer and is an active effort you can both make for positive change.

intimacy

Working out stimulates the body, including the brain and the nervous system, which will make you more receptive to passion and intimacy in general. Plus, you’ll do better in bed, since working out will help boost circulation and keep your stamina and cardiovascular system strong.

The same goes for the food you eat. Unhealthy meals will clog up your system and make it harder for you to perform well during intimate moments, or even feel up to them in the first place.

According to Healthline, the good news is that there are some foods you can focus on that will help you have a better physical relationship and improve intimacy between you and your partner. Whether they act as aphrodisiacs or are just good for circulation or stamina, here are some examples:

  • Oysters
  • Flax seeds
  • Meat
  • Pumpkin seeds
  • Avocados
  • Apples
  • Salmon
  • Pomegranate seeds

In short, take care of your body, and your body will ensure that you have the drive and ability you desire.

Final Thoughts On How To Improve The Intimacy In Your Relationship

Intimacy is a valid and valued part of a huge majority of all sexual relationships. Don’t allow your bedroom activities to become unsatisfying. Intimacy is often one of the most powerful ways to form, strengthen, and maintain bonds and connections.

The fact is that intimacy is about more than just physical relations. It’s about love, respect, and trust. If things aren’t going well in the bedroom, research suggests doing more than just focusing on what goes on between the sheets. Work on other areas of your romance, and things might just fall into place as you improve intimacy.

Is Alkaline Water Good For You? Benefits, Side Effects And More

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f you’ve recently perused the bottled water aisle, you might have stumbled across alkaline water. Health claims vary from anti-aging to disease prevention and so forth. Perhaps you have read about it in a magazine or website, but what is it, and do you really need it?

What is Alkaline Water?

Water contains pH levels that vary among sources and processes. Alkaline water must contain a pH of eight or higher as well as alkaline minerals. It must also have an oxidation reduction potential (ORP), which allows water to maintain anti or pro oxidant qualities. It aims for anti-oxidant properties or a negative ORP. Another name is ionized water.

What are the Differences Between Artificial or Naturally Alkaline Water?

Naturally produced ionized water occurs when water moves over rocks and minerals. This is why spring water tends to have a higher pH than tap water and is generally higher in mineral content. In fact, any time water passes over natural or artificial material, its pH and mineral composition can change.

Artificial production involves a process far from nature, and this accounts for the majority of water marketed as alkaline and ionized. Processes can include combining natural ingredients to change the water’s pH. Yes, you can make your own at home by adding a twist or two of acidic fruit juice, which seems counterproductive but isn’t, or baking soda.

Artificial methods can also consist of filtration that removes acidic properties from your water through ionization. However, it’s no closer to nature than swirling in a bit of lemon juice, despite many claims. Their systems first raise the levels of pH in your water before introducing electricity to separate acidic and alkaline molecules.

The problem with water ionizing systems is that the starting water quality matters greatly. Without using a reverse osmosis water system in conjunction with an ionizer, you’re doing little to enhance your water’s natural alkaline benefits.

What isn’t Alkaline Water

  • Spring water: while it contains less acidity than tap water and many consider it to be alkaline, spring water hasn’t been through the proper process to ensure it contains only alkaline minerals
  • Tap water: tap water contains an average pH of seven
  • Filtered water: some filtered waters will have alkaline processes, but generally, the filtering process removes much of the alkaline minerals that companies might or might not re-add later
  • Distilled water: this is the purest form of water and is neutral until air meets it when it becomes acidic.

The acidity and alkaline contents of water vary among brands, according to this study.

Health Claims

Commonly Marketed Health Claims

The majority of health statements centered on alkaline water benefits have no scientific data to back them up. The FDA doesn’t support them. They have no ties to traditional medicine or natural medicine either.

  • Prevents cancer—unfounded claim
  • Increases energy—unfounded claim
  • Detoxifies—unfounded claim
  • Reduces anxiety—unfounded claim based on bodily pH
  • Strengthens bones—studies contradict
  • Reduces risk of diabetes—unfounded claim
  • Weight loss—unfounded claim
  • Colon cleansing—unfounded claim
  • Hydration—supported by science
  • Reduces acidity in the body—studies support this
  • Helps heart conditions, such as blood pressure, blood sugar, and cholesterol—studies support therapeutic use
  • Cures or treats acid reflux disease—studies support therapeutic treatment

The majority of claims become true for some people who make their own lemon or infused waters at home. This is because of the fresh herbs, fruits, and extracts or oils they use. Water is only the carrier.

What Science Says about Alkaline Water Benefits

Research on water pH is still in its early stages with few scientists delving into it. Understand that good clean water is important for drinking and washing dishes.

To date, no definitive or long-term studies have proven the effectiveness of using ionized water over tap water. The exceptions are small studies showing the following alkaline water benefits: improved hydration, lowered blood pressure, decreased cholesterol, reduced blood sugar, and neutralized stomach acid.

A study using 8.8-pH alkaline carbonated water found that some participants showed a neutralized pepsin enzyme. Elevations of this enzyme can be a major cause of acid reflux, so participants saw fewer symptoms (1).

However, a second study compared the use of a Mediterranean Diet and alkaline water against conventional treatments; scientists noted large differences in effectiveness, and they found the combination of diet and water performed better with subjects noting a reduction of their symptoms (2).

Ionized water might be a therapeutic treatment for hypertension, diabetes mellitus and hyperlipidaemia, according to one six-month study that witnessed notable improvement in blood pressure, blood sugar, and blood lipids.

In an animal study, subjects were fed alkaline water after achieving metabolic acidosis and renal failure. Some improvement occurred, but human studies have yet to be conducted. Results from the animal study could not be replicated.

This study looked at whole blood viscosity after participants enjoyed either a high pH, electrolyte infused beverage or distilled water. Significant and positive changes could be seen in the high pH group. However, the study doesn’t offer information on the added electrolytes to the water, and they weren’t included in the distilled water.

The Truth About the Alkaline Diet

Many websites reference an old theory that does hold some merit since it promotes a mostly vegan diet. It doesn’t mention, promote, or in any way suggest alkaline water benefits your health.

Previous theories from the 1800’s on an alkaline diet and cancer have since been debunked. However, many of the alkaline, whole, plant-based foods recommended then are still suggested today for preventative measures against many diseases.

Concerns and Side Effects

Scientists and health professionals haven’t addressed the chemistry of water in their statements, which chemistry 101 classes have replicated in common classroom settings. Simply breathing on your water will change its pH to be more acidic. No drinking water can be free of acids because water molecules absorb carbon dioxide.

Consumption isn’t without possible short and long term side effects. In fairness, the same would apply to acidic water. However, the general medical consensus is that it’s safe to drink in place of your usual water consumption for most people.

Side Effects:

  • Lowered acidity in the stomach that naturally combats harmful bacteria and pathogens (3)
  • Skin irritations
  • Other gastrointestinal issues
  • Metabolic Alkalosis

Metabolic Alkalosis Side Effects Can Include:

  • Vomiting
  • Hand tremors
  • Twitching muscles
  • Facial and body tingling
  • Confusion

Another concern is that people will drink less water when it isn’t readily available. This can lead to dehydration and other health complications. Unless water contains contamination such as harmful bacteria or fecal matter, drinking regular water when your preferred water isn’t available will not harm your body.

Make Your Own Alkaline Lemon Water

You might be truly better off using the citrus or baking soda method with a clean source of water. The citrus method does offer additional scientifically backed health benefits: vitamin C, supports weight loss, supports your immune system, contains anti-oxidant properties, prevents kidney stones, eases digestive issues, freshens breath, and reduces dry mouth symptoms.

alkaline water

You can also add other kitchen herbs and food grade essences and oils to your water. Fresh ginger root is excellent for digestive issues, for example, and has a warming effect on the body. Add a sweetener of choice as needed.

Whether you drink your water hot, warm, or cold is up to you. If you start your infused water from a boiling or warm state, you might find bolder or bitterer flavors. Prolonged or high heat can damage the delicate oil compounds in plants, including their fruits. Refrain from oversteeping your additives ad use hot but not boiling water. A cold infusion is also an option, as are sparkling waters.

Final Thoughts on Alkaline Water Benefits

Alkaline water requires more research to back many claims. With the exception of treating acid reflux related to an overproduction of pepsin, diabetes, high cholesterol and high blood pressure (which the science somewhat supports), you should aim to drink your water however you prefer it.

Considerations before making the switch:

  • Drinking clean water is more important than your water’s pH level.
  • Your body can maintain its own pH balance better than the water you drink
  • You might or might not see notable differences by switching
  • You might have side effects, such as digestive issues
  • Lowered stomach acid to defend against harmful bacteria is a real concern
  • No science or natural medical practice can back most health claims at this time
  • Most benefits are therapeutic only

We understand the value of water in our diets. Our bodies contain more than 50% water, and daily activities, temperatures, exercise, and sickness can deplete us quickly. Whether you make your own infusions, use an ionizer, or buy your water pre-bottled, clean water is more important than its pH when it comes to your health.

(C)Power of Positivity, LLC. All rights reserved

21 Reasons To Start Meditation Today

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If you thought that meditating was only for Chinese monks, you have never been more wrong. Anyone can meditate for improvements in many areas of their life.

Here are 21 reasons to start meditation today:

1. Reduced Blood Pressure

Meditating can help in improving health through reduction in heart strain. In the long run, high blood pressure causes the heart to put more effort in pumping blood, a condition that can result in poor functioning of the heart.

High pressure of the blood also causes narrowing of the arteries, or atherosclerosis, which could cause strokes or heart attacks. Research shows that meditating through focusing on silent mantras can reduce blood pressure by an average of five points. This is effective in old people and those who suffer from high blood pressure.

Meditating improves your blood pressure through relaxing signals of the nerves that coordinate the functions of the heart, blood vessel tension, and the fight-or-flight response that makes you more alert when you are stressed.

2. Weight-loss Goals

If you are trying to lose some weight for a fit body, mindfulness could help you achieve it. Research by the American Psychological Association and Consumer Reports stated that 70% of the psychologists surveyed believed that meditating is an excellent strategy for losing weight.

3. Controlled Pain

Human awareness of pain is linked to the mind’s state, and it can increase in stressful situations. Research has shown that meditating increases activity in the regions of the brain that control pain. It also helps you to be more resistant to pain.

Habitual meditation helps in reducing intermittent or chronic pain in practitioners. Research has shown that terminally-ill patients suffer from less chronic pain at the end of their lives.

4. Improved Immune System

When you are continually suffering from stress, you can suffer from increased fat storage, poor digestion, high blood pressure, high blood sugar, and a weak immune system. Because meditating helps to reduce stress levels, it can aid in reversing all those conditions. Your thoughts will manifest in your body, and that is why meditating will work to improve your immune system.

5. Improved Sleep

50% of people have insomnia at some point in their lives. Studies show that meditating can help you sleep sooner and for longer.

Skilled practitioners can redirect or control the “runaway” -or racing – thoughts that frequently result in insomnia. Moreover, it can assist you in feeling relaxed, tension-free, and peaceful to enable sleep.

6. Becoming in Tune with Your Body

According to research, meditating helps in increasing the ability to listen to one’s body and understand what it is communicating for one to respond accordingly. For instance, you will begin to comprehend things like why your heart is racing, why you have a headache, whether you are hungry or just anxious, and more.

7. Combats Addictions

Meditating helps you gain mental discipline that can aid you in breaking dependencies through increased self-control and awareness of addictive behavior triggers. Research shows that meditating can assist persons to learn to grow their willpower, improve the comprehension of their addictive behavior causes, control their impulses and emotions, and redirect their attention.

Therefore, meditating can help you to better control cravings and stresses related to cravings. Studies show that mindfulness meditation assists people to minimize emotional and binge eating.

8. Generating Kindness

Meditating may also increase positive actions and feelings toward yourself and people. Metta, also called loving-kindness meditation practice, starts with developing kind feelings and thoughts toward yourself.

Through meditating, individuals learn to extend this forgiveness and kindness externally even toward enemies. Studies have revealed that this meditating method is dose-dependent such that the more effort you put into it, the more positive feelings you experience.

Another study showed that it could help anger management, reduce marriage conflict, and improve social anxiety.

9. It Can Improve Your Grades

Research by the University of California at Santa Barbara discovered that students who practice mindfulness perform well in the GRE’s verbal reasoning section and have better working memory. This shows that undertaking mindfulness is an efficient and effective technique to improve cognitive function.

10. Reduced Age-Related Memory Loss

Improved clarity of thinking and attention could keep your mind young. Kirtan Kriya meditation practice combines a chant with a repetitive movement of the fingers. Research shows that this method improves the brain’s ability to perform memory tasks.

Moreover, studies have shown that numerous styles of meditating increase mental quickness, memory, and increased attention in older people. Additionally, meditating can help dementia patients partially improve memory. It can also aid in improved coping and reduced stress in people living with dementia patients.

11. It Makes Doctors Do Their Jobs Better

Mindfulness could assist medical practitioners in caring for their patients better. Research by the University of Rochester Medical Center reveals that doctors who practice mindfulness are more self-aware, better listeners, and less judgmental when they interact with their patients.

12. Lengthened Concentration Span

Focused-attention meditation practice resembles an intensive workout for your concentration. It aids in increasing the endurance and strength of your concentration. For instance, research has shown that human resource personnel who carry out mindfulness meditation are focused for more extended hours. They are also able to remember work details better than their peers who do not meditate.

Additionally, a review indicated that meditating could reverse brain patterns responsible for poor attention, worrying, and mind-wandering. Even meditating for a short period can be advantageous. Research reveals that meditating for four days is sufficient to improve attention span.

13. It is Enjoyable

After meditating for a while, you will begin enjoying the state of being peaceful and will want more of it.

14. Enhances Self-Awareness

Some forms of meditating may assist you to understand yourself better, making your best self grow. For instance, meditating through self-inquiry helps you know yourself more, and therefore, relate to others better.

Other forms of meditating help you to identify thoughts that may be self-defeating or harmful. The concept is that when you become more aware of your thought habits, you can direct them towards patterns that are more constructive. Research has shown that tai chi programs help in improving the self-esteem of people who have cancer. Studies also reveal that mindfulness meditation helps to minimize loneliness. Additionally, meditating can help you become more creative in solving problems.

15. Low Health Care Costs

In addition to improved health, meditating will also improve your cost savings in health care. According to research by the American Journal of Health Promotion, Transcendental Meditating is related to lower annual healthcare costs, as compared to individuals who fail to practice this technique.

16. Promotes Emotional Health

Some meditation forms can also cause a more positive outlook on life and a better self-image. Research on mindfulness meditation showed that it reduced depression in the participants.

When you are a stressed, cytokines – inflammatory chemicals – are released, and they can impact mood and cause depression. Studies have shown that meditating may reduce these inflammatory chemicals and cause decreased depression. Meditating also promotes changes in activity areas linked to optimism and positive thinking.

17. It Helps in Handling Colds

In addition to having good hygiene, you can reduce the grave impacts of colds with mindfulness meditation. Research by the University of Wisconsin School of Medicine and Health discovered that individuals who meditate are more available at work because they are more resistant to acute respiratory infections, and when they get such diseases, they face less severe symptoms for a shorter time than people who do not meditate.

18. Controls Anxiety

Stress is directly related to anxiety. For instance, research shows that mindfulness meditation aids in reducing anxiety. Additionally, a meditation practice helps in minimizing anxiety disorder symptoms like panic attacks, obsessive-compulsive behaviors, social anxiety, phobias, and paranoid thoughts.

Studies have also shown that meditating with different strategies may aid in reduced levels of anxiety. For instance, yoga has been proven to reduce anxiety as a result of physical activity and meditation practices. If you are in a high-pressure work environment, meditating will help in decreasing job-related anxiety.

19. Building Confidence

Meditating helps you to stop rushing between things and limiting yourself. It makes you believe that you will accomplish all the things that you want.

20. Reduces Stress

One of the common reasons people meditate is to reduce stress. According to research, 3,500 adults experiencing stress were found to have reduced stress symptoms after meditating.

Typically, physical and mental stress lead to high levels of cortisol stress hormone. This causes numerous dangerous stress impacts, like the production of cytokines that promotes inflammation.

meditation for stress
These impacts can interfere with your sleep, cause anxiety and depression, lead to cloudy thinking and fatigue, and heighten your blood pressure. Research shows that mindfulness meditation reduces the inflammation effects created by stress. Studies have shown that meditation is more effective in people with higher stress levels.

More research reveals that meditating could also improve symptoms of conditions related to stress such as fibromyalgia, PTSD, and nervous colon.

21. Increase Performance of the Lungs

Meditating will not just improve your awareness of your breathing during the session, but also during the rest of the day. It allows you to control your breathing, which is good for your lungs.

Conclusion

Whether you are facing stress, anxiety, depression, high blood pressure, short attention spans, and other issues, meditating can help improve your condition. Meditate today for greater self-awareness and more!

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Scientists Explain Why You Should Never Eat Late At Night

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If you eat late at night, you may experience some adverse health effects that are easily preventable. Scientists tell us you may see several health benefits by simply making positive changes like moving your last meal closer to sunset.

It is a modern fact that we have access to food 24 hours a day. Most of us sleep an average of between six and eight hours per night, leaving us between sixteen and eighteen hours to be awake and able to consume food. Just because we can consume food from the minute we wake to the minute before we sleep doesn’t mean we should. Our optimal health may depend on our ability to choose not to eat late at night when we have the munchies.

Health benefits of daytime eating

Research on time-restricted feeding (TRF) shows that daytime eating is the best option for the human body. The research states that daytime eating “supports a robust circadian rhythm,” which is the instinct we have to be awake during the day and asleep at night. The circadian rhythm is related to biological processes in the body, such as our metabolism.

TRF is associated with these benefits:

  • reduced adiposity (organ fat)
  • elevated lean mass
  • longer sleep duration
  • increased endurance and energy
  • reduced systemic inflammation
  • decelerated cardiac aging
  • gut homeostasis
  • improvement in other clinically relevant biomarkers

Diurnal, or daytime eating for us humans, usually happens over approximately fifteen hours, from when we have our breakfast to our last sip of something before bed.

Research scientists in the journal Cell Metabolism studied the duration of daily intake (how long subjects ate from breakfast to dinner). Most participants in the study ate for more than 14.75 of their waking daytime hours. In a 24-hour day, this leaves only nine hours on average that we are not digesting or taking in new foods. We are not eating that entire time. However, what does it say about us when we are eating or digesting for most of our waking hours?

Science shows that restricting the hours we eat during a day can benefit our weight, energy, and sleep. Researchers say “When overweight individuals with >14-hour eating duration ate for only ten or eleven hours daily for sixteen weeks, they reduced body weight, reported being energetic, and improved sleep. Benefits persisted for a year.” These results are significant for the improvements in health factors that many of us focus on.

It bears repeating that TRF gives the following benefits:

  • Improvements in energy
  • Reduced body weight
  • Improved sleep

Most likely, eating earlier in the day will allow your body to digest food before you get horizontal for sleep fully. This reduces the risk of acid reflux and discomfort due to digestion happening while you try to get to sleep. A more restful sleep due to not eating late at night will give you more energy the next day.

Health problems if you eat late at night

Research from Japanese scientists studying those with Type 2 diabetes found that “consuming late-night-dinner led to postprandial (after food) hyperglycemia (high blood sugar).” This means that for diabetics, the liver doesn’t stop producing sugar after you eat a meal, resulting in higher blood sugar levels than are healthy.

Other physical problems associated with eating late at night are:

  • Overnight metabolic changes
  • Acid reflux or heartburn
  • Weight gain and obesity
  • Metabolic jetlag
  • Higher blood sugar
  • Decreased fat metabolism

In the research study, “There was a bias toward eating late, with an estimated <25% of calories being consumed before noon and >35% after six p.m. ‘Metabolic jetlag’ resulting from weekday/weekend variation in eating pattern akin to travel across time zones was prevalent.” Jetlag from eating late throws your metabolism off the normal circadian schedule of daytime food consumption, resulting in delays in energy consumption by the body.

Dietitian Amy Hess-Fischl tells us. However, even “people who don’t have diabetes can also develop hyperglycemia,” saying that “certain medications and illnesses can cause it, including beta blockers, steroids, and bulimia.” She advises that these symptoms may be a warning even before you test your glucose level.

Symptoms of high blood sugar may include:

  • Increased thirst and hunger
  • Frequent urination
  • Sugar in your urine
  • Headache
  • Blurred vision
  • Fatigue

According to the Japanese study after-meal glucose levels are influenced by the:

  • meal size
  • amount of carbohydrates
  • macronutrient composition
  • intestinal absorption
  • hormone secretion
  • gastric emptying
  • order of food consumption

While we can control some of these factors, like reducing late-night meal size or the amount of food eaten late with high carbohydrate levels, some factors, like hormones, seem beyond our control. Scientists say, “Not only the amount of total energy or carbohydrate but also the timing of meal consumption are thus important factors for diet therapy.”

Cravings can’t make you eat late at night

Although we have all experienced late-night munchies, that deep desire and craving for some specific food or type of food are entirely controllable by the strength of your will. The willpower to avoid eating late at night is something that positive-thinking people already focus on strengthening. Willpower, like a muscle, can be exercised and developed to prevent you from giving in to nighttime food cravings.

No one is force-feeding you. Realize that you are in control of every food purchase and decision to eat, which means that you are entirely accountable for the portion of your health affected by when and what you eat. So, choose not to eat late at night.

Skipping meals isn’t a healthy option either; according to researchers, “Unhealthy habits such as skipping breakfast and late-night eating are associated with weight gain and obesity.”

Eat late at night to slow your metabolism

The body has periods of higher energy demands at night and lower demands during the day. As you might guess, we need more when we are more active and less energy when we are sedentary. Our metabolism is like the gas pedal on the car, helping us rev the internal combustion of our energy levels.

In a previous article, we told you “The body’s metabolism is at its most active in the morning. As the day progresses, it gets slower and slower before reaching a crawl at night. But even more compelling is the fact that eating times have such a large impact on metabolism.”

eat late at night

Help for shift workers and those who must eat late

Our late-night shift workers know that eating “dinner” may occur overnight depending on when they get their assigned “lunch” breaks midway through their working hours. If you are one of the late-night eaters, here are a few helpful meal strategies for your health.

Researchers say late-night eaters who ate a divided dinner avoided the hypoglycemia health problems associated with high blood glucose overnight. The research concluded that eating a divided dinner late at night might help patients with type 2 diabetes, and those who cannot avoid eating late.

Other Tips for Working Late Shifts

  • Move your carbohydrate eating earlier in your day
  • Consume protein only for the last 2 hours before sleeping
  • Eat your smallest meals of the day toward the late part of your waking hours
  • Eat “dinner” before your mid-shift break if you work a late shift.

You can use a trick such as brushing your teeth immediately after dinner to avoid consuming additional foods. Smelling a food, and visualizing eating it without eating it, can often trigger the same sense of satiety that you would have if you had eaten the same food, but without the calories.

Is it ever okay to eat late at night? Actually, some people with certain illnesses may be required to eat late. Those who suffer from Glycogen Storage Disease (GSD) and those with Type 1 Diabetes Mellitus (T1DM) must eat before bed to survive.

Some research scientists are studying whether eating late at night might benefit some other populations. Protein before sleep may help “sedentary individuals, athletes, and clinical populations.” Proteins are quite filling and achieve a feeling of fullness or satiety for a long time. If dinner includes high amounts of healthy, organic, vegan protein, you won’t likely think about snacking late.

Final Thoughts on Why You Probably Should Not Eat at Night

Eating late at night may be a case of “If you fail to plan, then you plan to fail.” Instead, plan your meals to keep you from eating late at night. To prevent haphazard eating, you might want to prepare your food over the weekend, devise a weekly meal timetable, or even prepare food and store it in the fridge. This way, you will organize the meals you should eat daily, leaving no room for unhealthy food choices.”

Note: Always consult your wellness advocate before starting any new regimen.

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