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Back Pain: What Not to Do

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Back Pain

Back Pain: What Not to Do

Back pain, whatever type, can have an impact on all areas of your life. From a slipped disc to sciatica and countless other causes in between, back pain can be intense, long-lasting and very difficult to get rid of. Containing reading for our advice on things not to do when you are suffering.

Lie in Bed

Of course, you will still want to be able to sleep at night, but lying in bed for prolonged periods of time will do you no favors. It used to be commonly believed that bed rest was what is best for back troubles. However, now, it is widely known not to be the case. The opposite is true for the vast majority of people suffering from a painful back. Being active is far more important for you. 

Resist Pain Relief

There is nothing wrong with taking painkillers as long as you follow the instructions on the back of the packet to the letter. Your doctor may wish to prescribe something stronger, but if you have not managed to get an appointment yet, try alternating paracetamol and ibuprofen. If you are not keen on taking medication, consider pain relief through a different route. Using a hot or cold compression pack can offer short time relief. Hot water bottles or an ice pack (ensure it is wrapped in a tea towel or cloth to prevent it burning) can be great alternatives. 

Put Off Seeing a Professional

Seeing a professional such as a physician can be a nuisance. However, it really is the best way to be diagnosed. If you have been cursed with back pain on a regular basis, you may feel able to cope with the pain, but for those of you who haven’t, it is certainly a must to have some kind of assessment. For a lot of people, once you find out exactly what is causing your pain, you will be able to start getting better. This could be through physio exercises, pain killers or simply resting and doing very little. Furthermore, if it is an injury, you may need an operation to rectify things. None of this will be known if you do not seek medical advice, so do not delay in doing so.

Slouch or Curl up on the Sofa

Many of us love to curl up on the sofa, watching a movie and generally relaxing. However, whether you are suffering from back pain or not, slouching and manipulating your body in an unnatural way can be really detrimental to the well-being of your back. Poor posture while you are sitting down is one of the main causes of lower back pain. Sitting upright without your legs crossed ensures there is less pressure on your joints, muscles and discs which could otherwise lead to avoidable pain. Although it does take some practice, making sure you sit correctly at all times, whether you are suffering from a bad back or not, is imperative. It can take a while for it to form as a habit, but will certainly make a huge difference. As well as the position in which you sit being vitally important, it is also worth noting that extended periods of time sitting in the same place can also be damaging. 

Avoid Exercise

While for some people suffering with excruciating back pain, exercise is not recommended, the majority of people suffering with lower back pain would certainly benefit from a certain amount of physical activity. Maintaining a level of fitness can support you in keeping you core muscles strong as well as increasing circulation to your back’s discs and joints and helping with your mental well-being. Even something as simple as a brisk walk can work wonders. Hydrotherapy (exercises in water) and swimming can also be good choices. The water can help to support your body, making the impact less. As with everything, be sure to get agreement from your doctor prior to embarking on a new fitness regime to ensure what you plan to do will not have a negative effect on the health of your back. 

Keep the Same Furniture

If you dream of being able to sleep without back pain and would give anything for a restful night, it may be worth considering that your bed could be the cause. Investing in a bed and mattress which support your back, preventing and reducing back pain, could be the way forward. It is also worth considering the position in which you sleep as this can have an impact on the pain you experience. Some professionals suggest that you ought to sleep on your side with your knees together but brought up slightly. If you prefer to sleep on your back, a pillow underneath your lower back could help to support it. Sleeping on your front is entirely discouraged and you should really try to break that habit as soon as possible before the pain worsens. 

Likewise, if you are sitting at a desk all day, yet struggling to concentrate because of your back troubles, it may be worth investigating the possibility of a new desk and chair. Many people choose desks which can be raised to allow for work both while standing up and sitting down. Ensuring correct posture in an office chair is imperative. If you work for someone else in an office, they may be able to carry out an occupational health assessment to check that the height of your chair and monitor are correct for your height. A riser for your monitor may be suggested or a slightly different style of chair. Simple changes can make huge differences. 

Lifting Heavy Things

We have all been there. Determined to prove that we are capable of performing the supposedly simplest of tasks and then struggled. This is another major cause of lower back pain, so avoiding unnecessary  lifting is vital. If doing so is part and parcel of your job, you may need to undergo an occupational health assistant. There are things that can be put in place to support you including another member of staff or specialist equipment. Even picking up our own children can be an issue, so do so carefully with knees bent (even if it does look a little odd!). Carrying young children on your hips can be another cause of pain, so avoid doing so, even for short periods of time.

Maintain your Current Lifestyle

If you are overweight, inactive or a smoker, it is time to change. All of these things can apparently contribute to back pain. Eating a balanced diet is the single most important part of losing weight. Ensuring that you get everything you need nutritionally, but don’t take in more calories than you will burn off is vital. Eating slightly fewer will mean that the weight will start to drop off. If you combine sensible eating with exercise, as advised above, the weight loss may be quicker. The thought of smoking affecting your back can be a difficult one to get to grips with. Studies suggest that because nicotine reduces the blood flow to discs in your back, this can increase your risk of back pain. Furthermore, coughing as a result of heavy smoking can also lead to back troubles. 

4 Non-Medicated Ways to Beat Insomnia

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Ways to Beat Insomnia

4 Non-Medicated Ways to Beat Insomnia

Struggling to get a good night’s sleep? You may not realise, but most people experience problems with sleep and many people suffer from insomnia at some point in their life.  

There are various causes of insomnia which can include physical conditions, psychological conditions (such as depression or anxiety) or a combination of the two.

The following are signs that you have insomnia:

  • you find it difficult to go to sleep;
  • you often wake up in the night;
  • you lie awake at night;
  • you wake up early and find it hard to go back to sleep;
  • you feel tired after you have woken up;
  • even if you are tired, you cannot sleep during the day;
  • you feel tired and irritable in the daytime;
  • concentrating during the day is hard because you are tired.

If you suffer with insomnia, here are 4 ways to make getting to sleep easier without the need for medication:

#1. Lighting is vital

Lighting plays a key role in helping us get to sleep. After all, this is the reason you sleep when it is dark and are awake when it is light. If the lights are too bright when you are getting ready for bed, you will struggle to sleep as it keeps your mind active by releasing the hormone cortisol.

Cortisol stimulates the brain and tells us it’s time to get up. When it is dark, the hormone melatonin is released, which tells our body it’s time to sleep.  Bear in mind that the lighting should therefore be more subtle at bedtime, so try using a bedside lamp or dimmer switch and if you do your teeth just before getting into bed, maybe use the hallway light rather than the bright bathroom light so that you are not being exposed to a bright light again just before bed.

There should be no televisions or screens of any kind in your bedroom. It is a place to sleep, so make sure that if you like playing games, checking Facebook or texting friends, screens are off and away at least an hour before bedtime.  

In the same way as lighting, this can keep your brain active and make getting to sleep far more difficult. Bedrooms should be relaxing places for sleep and sex only, so make sure it is decorated in a calming way and is free from clutter if possible.

Piracetol Reviews and details

#2. Food and drink

Make sure you have finished eating in good time before starting to get ready for bed and bear in mind that certain foods and drinks can have a detrimental effect on sleep.  

Avoid sugary snacks and drinks as well as caffeine for four to six hours before bedtime and remember that drinking alcohol before bed can not only affect your sleep cycle but can also mean more trips to the toilet in the night and causes dehydration. Aim to give your body time to process the alcohol you have consumed by at least an hour per unit and have alcohol-free days to give yourself chance to have a better night’s sleep.

Try foods that help promote sleep such as dairy products, kiwi fruit, bananas, oats or sour cherry juice. Cheese and crackers are a good option; just remember to avoid hot chocolate because of the high sugar content in the cocoa or drinking chocolate! Similarly, porridge is good for you before bedtime, but don’t be tempted to add chocolate spread for the same reason.  You could try adding banana and honey instead.

Try not to eat too close to bedtime, though, as this can also make it more difficult for you to sleep. Give your body time to digest your food adequately.

#3. Bedtime routine

Avoid taking naps in the afternoon, as this can affect your ability to sleep well at night.

Give yourself time to wind down by reading a book or doing a similarly calming activity an hour before you go to sleep. Why not try colouring or playing cards?

You should aim to go to sleep and wake at the same time every day, even on weekends, if possible, as this will help you regulate your body clock. For those of you who work shifts, try to group your shifts together if you can and come up with a sleep routine that works for you.

If you struggle to get to sleep or need help getting back to sleep, there are various tricks that can help:

  • keep your bedroom at a lower temperature and make sure your bed is comfortable. This means a comfortable mattress and pillows;
  • try putting essential oils for sleep in a diff-user, in a relaxing bath or in a spray to act as a pillow mist. Having a bath can help with sleep as it is the process of the body temperature dropping after the bath that helps make it easier to fall asleep;
  • try putting on some relaxing music, such as meditation music, yoga music or just some soothing sounds. Apps like Headspace and Calm can also be helpful but bear in mind that the screen could have a negative effect on sleep, although some of the sleep apps come with a darker “blue screen” which is more conducive to sleep;
  • if you are still finding it difficult, try doing something extremely boring such as counting backwards from 1000 or reciting something easy to memorize. There was a gentleman interested in Science who recited the periodic table every night to help him get to sleep; it worked for him! Find something that will work for you.

#4. Positive mindset

It is generally thought that exercise can help you get a better night’s sleep.  It can certainly help you feel happier. Try joining a local class or doing some exercise at home. Gentle exercise such as yoga or Pilates often includes some form of meditation or relaxation at the end which may help clear your mind of the day’s activities. Take care to exercise during the day and not too close to bedtime, otherwise it can then prevent you from sleeping.

If you suffer from anxiety, a good idea is to keep a notebook and pen by your bed so that you can jot down anything that is worrying you or that needs doing the next day. Do this before you go to bed, and if you wake in the night you can add anything to your “list”.  

This should help you to stop worrying about things at night as you are allowed to list any worries but must then leave them in your notebook and find time the next day to go through your list and make sure you have dealt with well any worries and things to do in advance of next bedtime. With children, this can be replaced with a “worry jar” where concerns and things to do are written on slips of paper and placed in the jar to be dealt with at an agreed time the next day. It is a good idea for a parent to help a child with this; they could even decorate their jar.

Before you go to sleep, thing about something positive; it could be something that happened to you during the day, a compliment someone gave you or just a feeling of being grateful for what you have. If you are feeling angry, think of something funny or silly as it is impossible to be cross when you are laughing.  Go on, try it!

Total Curve Review: Benefits, Ingredients, Side Effects, Price

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Total Curve Review

Total Curve Review: Benefits, Ingredients, Side Effects, Price

Breasts are an important part of the female physiology and the physical built of the female body. You can say it is an important feminine feature, and that is why it needs special care. The female body undergoes a lot of changes as part of the aging process and various other reasons like menopause, pregnancy, etc. And these changes take a toll on the female body and its emotional and mental well-being. However, there are ways to fight these degrading changes, for example surgery, etc. By now you must be thinking that this article may not be worth your time, but the next thing we are going to talk about is going to change things for you.

What if we tell you, that you can have that good curvy body confidence back and you do not need to have a surgery done for that. Yes, you read that right. Breast enhancement is seen as a risky process because of the large number of myths and unanswered questions surrounding it. However, we are here with a product which will give you an option if you are looking for that body in its perfect shape.

Total Curve Reviews

Total Curve, is product which is not just a cream that you apply or the vitamins that you take daily. It is actually a complete breast enhancement therapy. The dosage helps your internal and external body make up to put your breasts back in their best shape and gift you that youthful look back! So, in this article we will be discussing about Total Curve’s Reviews, its benefits, ingredients, side effects and price. Hop in!

What is Total Curve?

Total Curve is a composite product having two things to carry out breast enhancement:

  1. A daily supplement to give your body a continuous process to go through, for the beautiful change that Total Curve is supposed to bring. 
  2. A lifting and firming gel consisting of healthy amounts of Volufiline in it.

Let us know more about them.

Total Curve Daily Supplements

The Total Curve Daily Supplement consists of an effective and safe composition of phytoestrogens, which amplifies the action of estrogens, further lifting and shaping your breast tissues. 

The formula is also made up of various herbs, nutrients and hormone balancers to fight various symptoms like, PMS, menopause, diminished sex drive, vaginal dryness, and more.

Total Curve Reviews

Total Curve Lifting and Firming Gel

This gel essentially consists of a 3% Volufiline concentration, which is clinically proven to boost the breast size by 8.4% in 60 days. Volufiline works because of the sarsaspogenin it has, which kick starts the process of lipogenesis, which is the process in which fat cells of the breasts, interact and grow in quantity and volume. 

Total Curve Ingredients

Here are the anticipated ingredients of Total Curve, Lifting and Firming Gel & the Daily Supplement.

  1. Buckwheat Leaves/Flowers– It contains rutin, an antioxidant which helps with circulation in the capillaries. Another important component found here is the asbioflavonoids, which boost the collagen production helping the breasts to get firm.
  2. Fennel Seed– It contains phytoestrogens which help the body by balancing the female hormones. They also help in the growth of breast tissues. 
  3. Dong Quai Root– Also known as female ginseng, this ingredient is believed to boost the production of progesterone which is responsible for breast development. 
  4. Damiana Leaf– A well-known sex stimulant which helps your body to strike a balance with anxiety or any other hormonal stress. 
  5. Wild Yam Root– It contains a special phytoestrogen named diosgenin which replaced the painful hormone replacement surgery with additional benefits like riddance of vaginal dryness, osteoporosis, etc. 

Total Curve Usage and Side Effects

Usage

Total Curve assures their users that, positive noticeable results are visible in 28 days of continual consumption of the product. The continual consumption means, that a single tablet should be taken twice in a day. And a thin layer of gel should be massaged on the breast until unless absorbed by the skin. The results get on surface by the end of 90 days of usage of Total Curve.

Total Curve Benefits

Side Effects

The ingredients of Total Curve are picked up from nature to provide the user, a safe product experience. However, there are some mild side effects which needs to be taken under consideration while consuming the product. 

While on the dosage you may experience mild episodes of stomachache, cramping, vaginal spotting and bleeding, weight gain, etc. 

It may cause liver damage with people who have an active blood clot mechanism. People who are suffering from an estrogen sensitive problem should avoid Total Curve. 

The wild yam in Total Curve is not suitable for pregnant women, so they should avoid it too. 

Total Curve Customer Reviews

As per Total Curve Review on Amazon, Total Curve is given a 4 star rating by 30% of their customers which finally gives it a 2.6 star rating overall. Some Customers found the product effective and some got no results with it. 

Total Curve Price

One month package of Total Curve consists of a bottle of 60 tablets and a tube of gel weighing 85 grams. There are different packages offering a different amount of discount at each, so you can make a choice as per your need.

You get Free Shipping on the 6 Month Package. The One Month package costs you $65.95. For more information on discount you can visit the Total Curve Website. 

Total Curve Final Call

Total Curve proves to be a reasonable and accountable option if you do not want to opt for a surgery for breast gains and shaping. However, the results are not paced and you may have to wait to see and feel a positive change in your body. The Volufiline, proves to be of great effect on the whole process. So, here were the Total Curve facts and reviews. Are you going to buy it or not? Tell us in the comment section below of Total Curve Review. 

How Pro Athletes Recover From a Session

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Sandy
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How Pro Athletes Recover From a Session

How Pro Athletes Recover From a Session

One thing that’s true for anyone, in any condition, and from any background is that working out is good for you. But one thing that really can prevent us from gaining the appropriate benefits from this is if we neglect our recovery as this can lead to injury, soreness, and de-motivation.

So with this in mind let’s take a look at how the professionals recover from their sessions. A pro athlete will benefit from all of the latest research and thinking on this and the added advantage of having a coach to plan it out for them, but we can still look at their methods and see if any of them can help us. These tips and hints he proved invaluable to so many casual fitness fanatics , gym-goes and amateur athletes.

Hydration

This is an obvious but often overlooked one here. If you are  dehydrated, then you are going to find recovery much more difficult, it causes dizziness and nausea and can give you muscle cramps as well. You can simply use water but there are also lots of sports drinks designed to replace salts and other minerals to consider.

You really need to look at a couple of different things here electrolytes and carbohydrates, the first is good for muscle recovery and prevention of injuries and the carbohydrate portion gives extra energy for recovery.

Cool Down Session

It’s essential to always have a cool-down session after exercise and especially if it’s high-intensity session. It allows you to stretch your muscles and ease them back into a normal state, you are slowly cooling body temperature as well. The older we get the more important having a proper cool down is but it’s a good habit to get kids to even do. What to do as a cool down is a good question to ask.

It depends in a lot of ways what you have been doing, so you should think carefully about what muscle groups you have been using most. So if you have been playing an hour of soccer then the leg muscles will be in need of most recovery. You could start with some light running, not too exertive as this will not help you cool down.

Then there is always some stretching, more dynamic than static stretches are good here as you are not gearing up for performance you are more looking  to get ready for a return o normal life and prevent injury mostly.

Ice & Cold

Using ice or cold to help muscles to recover is very common and the simple version of this is using small ice packs on any sore or stiff areas. Athletes often use ice baths to help muscle recovery, but the one disadvantage of this is that it’s incredibly cold and so is very uncomfortable but what if you could get a quicker and more efficient method of getting the same effect,  cryotherapy near Avondale offers this option.

There was a time where cold treatments were considered unusual but they have actually been around for quite some time now and are very effective as it’s important that muscle recovery is as complete as possible and it’s been shown that over the longer term that these treatments can give you a good mental attitude for the future as well as having a healthier body which is more resilient as you get older.

Diet & Nutrition

We’ve already covered hydration, and it’s important to drink but there is also post-exercise nutrition to consider as well. Nutrition requirements post-workout fall into 3 categories, carbohydrates, proteins, and healthy fats. You always read about protein and how long after exercise the window of effectiveness is.

But the other groups are just as important not to neglect. Like in life, eating well after exercise is a balancing act and if you get this wrong then you are not going to get the most you can out of your training. There are many ways that a proper diet and good nutrition can help you in your sporting performance, firstly it’s good to keep your weight down as any extra mass when trying to perform in any physical activity can hold you back.

There are a few exceptions where being heavier can actually be an advantage but it is also important to do this in the correct way, if you are a football player, for example, then you will need to be bigger, however putting on the wring type of weight will also slow you down. 

Massage & Other Treatments

There is often a need for intervention to prevent injury, this is key as prevention is often much more effective than treatment. A simple sports massage can ease the muscles and help loosen up any knots and tension that, over time, can lead to injuries. One new treatment that’s been seen in recent years is light therapy. This is a new one but feedback seems to suggest it helps release endorphins in the brain and can help with a whole range of issues.

There is a wide variety of  massage types and it can really change the effectiveness of the whole process if you choose the correct or the wrong type. It depends a lot about what stage of training you are at, is after a huge performance or effort and then you need a recovery massage, you may be recovering from injury and in this case you may need to describe to your therapist what you are recovering from and this gives them the info on where to concentrate on or where to avoid. Your masseuse should also be well informed as to what type of sport or activity you have been engaging in as this will give them the info to work with to best suit your session to your individual needs.

Assessment of the Session

Once you are finished it’s good to assess how you performed in your session. This can be broken down into two different areas. You need to properly and fully look at both your physical performance and your technical or tactical gains and achievements.

So let’s take the example of a rock climber who has been out for an afternoon on the crag looking to stretch their grading and make gains on some routes that they have been struggling on.To asses their physical performance they need to look at the duration of the session and see how they felt and how they performed as time went on? If they notice that they started out hitting the targets that they were setting for themselves but then as the afternoon progressed it was becoming less and less so.

This is an indication that stamina is an area that needs to be worked on. The other area is technique,and this can affect your physical performance as well, they would make a list of all the climbs they failed on and why that was, was it a certain type of route or a particular type of hold? This info can help the climber create and execute a plan for progression and improvement. Over the long term this will make sure that future sessions are going to become more fruitful.

STD Realities – Answers to Some Common Questions That You Should Know

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STD Realities – Answers to Some Common Questions That You Should Know

The very thought of having health related issues can cause a lot of discomfort to our minds. The best way to end the anxiety is to get tested for medical problems. In that same vein, STD related anxieties can lead to sleepless nights, which is why it is always a good idea to get tested for STDs.

Here are answers to some of the most common questions that people ask regarding STDs:

How long does it take for STD symptoms to appear after unprotected sex?

STD infections generally are asymptomatic, which means that there are no symptoms. Testing clinics are the best resource to find out if you really are infected with an STD or not. There are many types of STDs, which is why the signs and symptoms might show up in a few days, or possibly not show up for years.

Did my partner hide the fact they had herpes before spreading it to me?

People who tested positive for herpes for the first time are generally shocked, because that means they received it from their sexual partner.  Or, at least that’s the conventional wisdom. It is possible however, that their partner wasn’t aware of being infected. This is because herpes does not always show symptoms. Moreover, herpes blood tests are not done as a regular medical examination – you have to specifically ask for this testing. 

Does discharge from the penis indicate Gonorrhea?

Discharge is a symptom of many common STDs. To identify if you have an STD, you will need to visit your local testing center. A blood or urine sample is sufficient for most laboratory tests, and getting tested will give you peace of mind. 

Do I have to use a condom during intercourse?

Practicing safe sex and wearing a condom can prevent STDs from spreading and are 98% effective at protecting against STDs such as chlamydia and gonorrhoea. However, condoms don’t protect you from all STDs – specifically the ones that can be transmitted by skin-to-skin contact.

How Likely are STDs in Relationships?

In a long-term relationship, one partner diagnosed with an STD can be a heartbreaking situation. Some people may assume that their partner wasn’t faithful. In some cases, this is true, but not always. If you both were not tested before you started a relationship, then it is possible that your partner may have been asymptomatic and unknowingly had the STD before you got together.

Should I tell my potential partner about my STD?

It is always recommended to disclose that you have an STD with your potential partner. Give them a chance to understand the risks and decide for themselves how best to move forward. Remember, STDs are not always relationship deal-breakers and many are curable or manageable through treatment.

If you already have an STD, are you more likely to contract another one?

The simple answer to this question is yes. If you have an STD already – especially one that creates sores or open lesions, then you’re more likely to contract an additional STD than the general population. There also are other sexually transmitted diseases that can increase the risks of HIV infections.

Which gender is at more risk of contracting STDs – Women or Men?

Women are slightly more at risk of getting STD infections when exposed, because of the anatomical structure of their reproductive organs. The vagina and the cervix provide more exposure to these infections, when compared to men. Moreover, there are chances of getting cuts and vaginal tears during sexual intercourse, which makes women more vulnerable to sexually transmitted diseases.

Are you at the risk of contacting any STDs because of having oral sex?

Yes there are certain types of sexually transmitted infections, which can spread through oral sex. Some of these are syphilis, gonorrhea, chlamydia, hepatitis B, and herpes.

Is it possible to get STDs because of anal sex?

Yes, people having anal sex are actually at the highest risk of contacting these sexual infections, including HIV. It is always better to use condoms if you engage in anal sex, especially if you have multiple partners.

Is it possible to get HIV because of physical contact like shaking hands and hugging?

The HIV virus cannot simply exist in open air environments for a long time, which is why it cannot be transmitted through casual physical contact like hugging and shaking hands. It does not spread through sharing food or toilet seats either, or even when you have a light kiss with closed mouth. HIV does not spread from mosquitoes either, because they are not the ideal hosts for HIV virus to survive.

Will you be able to avoid STD infection by washing your genitals after having sex?

Although there is no concrete evidence suggesting that you will be able to prevent STDs by washing your genitals immediately after having sex, it is always a good practice to ensure proper hygiene of your genital organs. 

Why should women take additional care to prevent HIV infection during their pregnancies?

There are chances of transmitting HIV infection to their babies, if they get infected during the pregnancy period. (Or if they contract the infection before pregnancy.) The baby could contact an STD during the delivery or pregnancy stage, because of high volume of virus in the blood of the mother.

If you feel that you are infected with HIV after pregnancy, then you must get it immediately tested, in order to prevent the virus from getting transmitted to the baby. 

At the same time, HIV infection during pregnancy can cause other complications for the mother. That however will depend on other factors like the care that she receives during pregnancy, and the nutrition she gets at that time. During the progressive stage of HIV, pregnant women become more vulnerable to other infections and health problems.

STD Myths:

Since we are discussing the realities of sexually transmitted diseases, it is also important for you to know about the various myths surrounding the STDs.

I don’t have symptoms, so I am not affected

The most common myths about sexually transmitted diseases is that people think that they are not affected, because they do not show any visible symptoms. In most cases, symptoms cannot be detected just by inspecting the genital organs. The fact is that you will not be able to see any physical symptoms on certain types of STDs.

The biggest misconception that people have about STDs is that they believe that they are not infected, because they do not see any physical signs. That is probably one of the main reasons why people do not bother getting themselves tested. The thing about STDs is that you will require proper diagnosis and testing to identify if you are infected or not.

I could get infected with HIV because of physical contact

Despite innumerable awareness programs about HIV and other sexually transmitted diseases, there still are many people who believe that these diseases can spread through physical contact like touching and soft kissing.

It has been adequately proved that HIV virus can only spread through the body fluids in a few ways like, unprotected sex, sharing injection needles, and also due to negligence in medical procedures like blood transfusions.

The fact of the matter here is that you cannot get HIV simply by hugging and shaking hands with other people. It is highly unlikely for it to spread when you have a light kiss with an infected person.

I can prevent STD infection by avoiding exchange of body fluid or seminal fluid

In addition to the exchange of fluids from the body of an infected person to another, STDs can spread in several other ways. You cannot be totally safe from these diseases by simply avoiding the contact of fluids. Some of the diseases like crabs, pubic lice, and HPV can also spread while touching the private parts during sex. What it means is that you could contact these diseases during other sexual actions like fingering and oral sex.

Anal sex and oral sex can prevent STDs

Although oral sex can definitely prevent the risk of pregnancy, it does not necessarily mean that it will prevent the spreading of sexually transmitted diseases. Yes, the chances of STD transmissions are less in oral sex, but you could still get infected with diseases like gonorrhea and chlamydia. However, you will not get STDs with oral sex, unless you have physical cuts or bruises in your mouth or oral cavity, but the chances are very less. 

On the other hand, you are more susceptible to transmission of HIV virus during anal sex, as it could result in tearing of skin during the intercourse. 

CBD Broad Spectrum vs Full Spectrum: What’s The Difference?

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CBD Broad Spectrum vs Full Spectrum

CBD Broad Spectrum vs Full Spectrum: What’s The Difference?

Both full-spectrum and broad-spectrum CBD offer numerous potential benefits. The key difference is found in the composition. This means the experience with each will be slightly different. The lack of a specific definition has resulted in a lot of confusion. Despite these terms originating within the CBD industry, they are often misunderstood. To begin, you need to understand the following terms. Broad-spectrum vs full-spectrum.

The cannabis plant contains different compounds. These are called cannabinoids. There are more than 100 different cannabinoids including CBD and THC. Many consider the year 1995 to be the beginning. This is because that was when an important discovery was made by researchers. The reaction between cannabinoids and the human (ECS) endocannabinoid system resulted in benefits for the human body. The discovery that the body reacted differently to each cannabinoid occurred later.

The Cannabinoid Spectrum

A good example is THC provides psychoactive effects often referred to as a high. This does not occur with CBD. This effect can actually be counteracted by CBD. Due to the different effects of every cannabinoid, the complete collection is now called the cannabinoid spectrum. One of the most important aspects of this spectrum is the determination as to whether a CBD product is classified as broad-spectrum, full-spectrum or a CBD isolate.

In order for a CBD product to be created, there must be an extraction of the cannabinoid content from the plant. One of the most popular methods is referred to as CO2 extraction. This involves the extraction of other compounds located in the plant as well, such as flavonoids and terpenes. The differences in the cannabinoid profile and composition are determined according to the extraction classification and the cannabis strain.

The classification for hemp is Cannabis Sativa. In comparison to the Indica strain, the content of THC is little to nonexistent. The content ratio of Pennywise is 1:1 THC to CBD. The type of cannabis chosen for the extraction process is determined by what is required for the final product. After completing the extraction process, the extract is refined by the manufacturer to ensure only specific parts of the plant and cannabinoids remain.

What remains in the refined extract is the difference between broad-spectrum and full-spectrum CBD. The best product for your needs is determined by the reason you are using the product. According to science, the purest form of the compound is called an isolate. This is made possible through an extraction separating the desired compound. This means the compound must be isolated from the other compounds and its environment. Both broad-spectrum and full-spectrum CBD contains a lot of different cannabinoids.

The best way to understand the differences between the two is to understand each one of them individually.

Broad-Spectrum CBD

There is no THC contained in broad-spectrum extracts, with two different production methods available. The first method removes all of the THC from the full-spectrum. The second method combines isolated flavonoids, terpenes and cannabinoids with the CBD isolate. This imitates the full-spectrum while eliminating the THC. The only way you can really understand a CBD product is to find out which method was used for the creation of the broad-spectrum formula.

If different isolates were combined to manufacture the product, you need to see the lab results. This will show you which compounds were used for manufacturing the product. This is a good way to determine if the product is right for your needs and the effect you want to achieve.

Full-Spectrum CBD

Full-spectrum is also called whole-plant and full-plant extract. The type of extraction used includes the complete plant. This means in order for full-spectrum oil to be processed, the stalk, leaf and seeds need to be processed. The finished product contains all of the cannabinoids natural to the plant. This includes cannabinoids, flavonoids, terpenes and fatty acids. The molecular content and visual appearance of the oil are affected by the type of extraction used to make the product.

One of the main benefits of full-spectrum hemp is the entourage effect provided. This is the concept that there are hundreds of compounds contained within the plant that work together synergistically. This increases the medicinal benefits offered by the product. In most cases, hemp plants are used to produce full-spectrum CBD due to federal laws. The definition of hemp is cannabis containing THC content below 0.3 percent. This ensures the product is legal.

If the THC content exceeds 0.3 percent, the product is illegal. The exception is states where cannabis has been legalized for adult use. Full-spectrum products in these states can legally exceed 0.3 percent of THC when sold in a dispensary. If the product is not purchased through a licensed dispensary or online, full-spectrum products will be derived from hemp. Legal full-spectrum products only contain trace amounts of THC or below 3.0 percent.

When full-spectrum CBD is derived from cannabis with a high content of THC, it is called full-spectrum cannabis oil as opposed to full-spectrum CBD oil. These products are used throughout the recreational and medicinal cannabis market. Due to the high THC levels, you will pay more for these products than full-spectrum oils derived from hemp.

Midlife Crisis: How To Cope With The Ageing Process

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Ageing Process

Midlife Crisis: How To Cope With The Ageing Process

Coming to terms with one’s own mortality can be a difficult thing to do. Not only that, but along with ageing comes signs that we are rapidly moving closer towards old age and ultimately death. However, there are ways in which you can learn to cope with the ageing process. Continue reading for some of our suggestions. 

The most important way in which you can cope and potentially extend your life expectancy is by making sure you take the time to look after yourself: both mind and body. 

Balanced Diet

Eating a healthy, balanced diet is vital. This does not mean you need to cut out all treats forever. However, it is wise to limit them.  Veganism has really taken off recently and many state this is the healthiest diet to choose. This is not necessarily the case and not everyone is able to successfully follow it anyway. 

Plan your meals in advance to reduce the risk of resorting to takeaways. This also helps you to make sure you are providing your body with everything it needs. Slow cookers can be a great investment as it can mean you prepare a meal in advance and in a lot less time. Another positive is that it is ready whenever you are. 

Regular Exercise

Getting regular exercise is another important way of looking after your body. This must be done in combination with healthy eating though. It can be difficult finding something that you enjoy participating in, but persevere as there is a physical activity for everyone. 

If you enjoy spending time outdoors and on your own, how about starting with brisk walking? Anything that increases the rate at which your heart pumps means it is having a positive impact on your physical health. If you already have a good level of fitness, trying something with a higher intensity may be a better option, going to the gym or running for example. Many gym memberships also include unlimited swimming and access to fitness classes. Swimming can be fantastic for those with injuries as the water means the pressure is less. Fitness classes can also be a great option. Try a few out and see what you like best. 

In addition to cardio fitness, it is useful to also incorporate strength work. You don’t even need to have any equipment to do this. Using your own body weight is perfectly ok. If you are unsure what to do, perhaps you could seek advice from a personal trainer to ensure your posture and positions are correct. Alternatively, there are many workouts freely available on the internet.

Me-time

As well as focusing on your body, looking after your mind is also a necessity. Poor mental health can be very draining and impact all areas of your life. Exercise can help because of the endorphins produced, but you should also ensure you build in some me-time into your daily routine. Some people swear by a few stretches before bed to settle an active mind whereas others choose meditation. Reading books is another great form of escapism. If you are in a relationship, making time for one another is of high importance too. Regular date nights to restaurants, the cinema, the theater or even somewhere like bowling will really help to keep the romance alive. Try to keep your phone out of the picture and spend some screen-free time together. It is amazing how much better you will feel by doing this. 

Look Good, Feel Better

Dressing well and making sure you look good can really help you feel that little bit younger. Choosing clothes to suit is important. Take a friend or family member along with you if you need some support in decided what looks good. Alternatively, consider visiting a shopping centre and spending time with a personal shopper. 

Your hair can be your crowning glory. Choose a decent shampoo and conditioner. If you have a dry scalp, there are many moisturizing products on the market, so invest in one that suits you as dandruff can be unsightly. If you are concerned about hair loss, there are many options available out there from Manual, for example. Preventing or slowing down a bald patch or receding hairline will certainly reduce your worry about ageing. 

A decent skin care regime is vital to ensure your skin looks youthful. Be sure to remember the skin elsewhere on your body too. Remember to use a hand cream regularly as dry, chapped hands can look a lot older. Body lotion on your arms and legs can make you smoother too. 

Stop Smoking and Reduce Drinking

Smoking and drinking are many people’s chosen vices. It can be difficult to give things up, but the impact these two have on you are incredible. The nicotine contained in cigarettes contribute to wrinkles and saggy skin.  Smoking is also dangerous for your health and that of others, reducing your life expectancy. Some people find that using another product containing nicotine, gum for example, can help. However, each and every person is different. If cold turkey is too much for you, vaping is another option, although it has not been around long enough for any hard and firm medical research to have been carried out to monitor its impact over the years. Hypnotherapy is said to support some to quit this bad habit, but for it to work, participants must start the process with an open mind and some belief that it is going to work. 

Alcohol can also age both the outside and inside of your body prematurely. Unless you have a reliance on alcohol, it would not be necessary to quit altogether. However, cutting back drastically can have major benefits. Many choose to use alcohol as a way of numbing the pain, but this is an unhealthy response to life’s problems. Short term, drinking alcohol in excess can cause impairment of judgment making you more susceptible to making mistakes. Long term effects include higher risk of high blood pressure, stroke, infertility and many types of cancer. 

Although the initial change in your lifestyle may be difficult, the positives you will start to feel from giving up these vices will far outweigh that. Don’t be afraid to seek professional help if necessary. No one would think any less of you for needing some extra support to ensure that you are able to quit. 

Embrace It

No one can physically stop the ageing process, so rather than worrying about it, why not embrace it? Growing older and having midlife crises does not need to result in you going off the rails at all. Creating a bucket list of things you’d like to achieve in your life may be a good idea. This does not necessarily need to include the typical choice of a sports car that most people envisage when the term ‘midlife crisis’ is mentioned. In fact, why not consider your dreams and ambitions? Is there anything actually stopping you from succeeding at them? If not, go for it. If there are barriers, try to overcome them. Achievements can make us feel pride in ourselves, which certainly goes a long way towards making us feel better about ourselves.

Everything You Need to Know About Dealing With Your Allergies This Season

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Dealing With Your Allergies

Everything You Need to Know About Dealing With Your Allergies This Season

There is nothing worse than a day that is ruined by allergies. Luckily, by taking the right steps to address allergies, your days can be much more comfortable and carefree. 

Here is everything you need to know about dealing with your allergies this season. 

1. Recognize the different symptoms of allergies. 

Given that there are a wide variety of allergens, and that each person’s body is different, it should come as no surprise that your symptoms may appear differently from someone else’s. It is possible for an allergy sufferer to experience discomfort in several areas of the body, including the nose, eyes, sinuses, throat, lungs, skin, and stomach.

Generally, allergy symptoms affecting the nose and eyes can seem similar to those of a common cold, which is why it is essential to know the difference between these. Allergies affecting the sinuses tend to make them swollen and inflamed, while those affecting the throat cause a tickly or scratchy sensation, and those that enter the lungs can cause an asthma attack. Symptoms related to the skin and the stomach can often be hard to differentiate from those of food intolerance as they can produce red, itchy bumps on the skin and stomach pain. 

2. Learn to manage your specific allergies. 

For some people, it is easy to know what triggers their allergies, while others require the help of a medical professional. However, once you know what your specific allergies are, you then need to learn how to manage them in a way that is best for you. Ideally, you want to avoid the allergen altogether. That isn’t always possible to control, but you (at least) need to reduce your exposure to it.

Managing your allergies may require making some lifestyle changes such as having a pet-free house, washing your bedding more frequently, or removing certain foods from your diet. While it may seem challenging at first, over time, you will learn to manage your specific allergies so that you can go on living your life to the fullest. 

3. Refresh your home. 

One of the most effective ways to manage your allergies this season is to create and stick to a home cleaning routine as you want to ensure that dust, bacteria, pollen, and other allergens are not in the air that you and your family are continually breathing. Your first step should be to hire professional HVAC cleaning services as they will be able to ensure that your HVAC system is appropriately filtering and distributing air throughout your residence. 

Next, replace your winter curtains with lighter drapes, clean your carpets, and vacuum all upholstered furniture. This series of actions will significantly relieve your home of dust and other types of dirt that frequently cause (or worsen) allergies. 

Furthermore, get into the habit of regularly dusting and vacuuming your home. Wet rags are perfect for use on shelves and raised surfaces, while a mop should get the job done for the floors. Keep in mind that steam is very effective for killing bacteria and germs, so a steam cleaner is highly recommended. 

4. Prepare yourself when traveling. 

Undoubtedly, one of the most challenging aspects of managing allergies is knowing what to do when you are away from the comfort of your own home and routine. For many people, allergies can get in the way of them being able to enjoy themselves while on holiday or maintaining focus while on a work trip. Therefore, if you suffer from any type of allergies, it is essential that you know what to do while traveling so that you are prepared for any scenario. 

When possible – and depending on how severe your sensitivities are – keep what causes your allergies in mind when picking a destination. That means opting to visit a location during a time when your allergens are at the lowest levels.

Wherever you choose to go, make sure you take more than enough allergy medication for the entire period and bring your own sheets, blankets, and pillows to ensure dust mites don’t set off your allergies. Additionally, pack your personal toiletries – particularly if you have sensitive skin – to be on the safe side. 

For those who suffer from food allergies, do research beforehand for restaurants that will cater to you and always pack safe snacks that you know you can have whenever you get hungry. The more you can plan to avoid allergy experiences, the easier it will be for you to enjoy yourself. 

5. Practice self-care. 

For individuals who suffer from severe allergies, the discomfort and stress that results from this condition can impact day-to-day life. Therefore, it is crucial that you indulge in daily self-care to help you get through it. Self-care takes a different form for everyone, but the most critical aspect is that it is an activity that takes care of your emotional, mental, and physical health.

Many people find that taking a long, warm bath before bed immensely helps to relieve the stress that both the body and mind endure when you have allergies. To enhance the experience, add Epsom salts and essential oils to the water and feel yourself instantly relax. Additionally, teas (such as lemon and green tea) can bring a significant amount of relief to those suffering from allergic rhinitis or hay fever, while licorice root tea, turmeric or ginger tea are suggested for those with irritated respiratory passages. 

Other self-care activities you may want to indulge in include eating clean, getting massages, and going on regular walks as these will help to calm your mind, body, and soul while also keeping you strong and healthy to battle your allergies. 

If you are starting to have allergy symptoms or are looking for ways to relieve your allergy symptoms, then it is essential to speak with your doctor or an allergist. By working with a professional, you will be in a better position to prevent or reduce the likelihood of further allergic reactions. Additionally,  they will be able to recommend appropriate treatments and lifestyle changes. 

Do you, or someone close to you, currently suffer from allergies? If so, do you have any tips or tricks to share with the community to help them deal? Alternatively, if you are having a difficult time, with what do you find yourself needing help? Let us know your thoughts, experiences, and any questions you may have in the comments below!

How to Eat Your Favorite Food and Still Lose Weight

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Food and Still Lose Weight

How to Eat Your Favorite Food and Still Lose Weight

You have heard of the crazy idea that eating your favorite foods can still help you lose weight. The skeptical side of you knows that you gained all that weight by indulging in foods. This new knowledge proves that there is no need to go on a diet or embark on a massive set of exercises to slim down. Bodies are different, but the successful strategy is in balancing food and weight loss. Here is a detailed breakdown of how you can achieve a win-win situation of losing weight while still enjoying your favorite foods.

#1. Change your food mindset

Most people have the wrong mindset about food. At the heart of it, food is just a source of nutrition and energy. You have to stop thinking of certain foods as guilty pleasures because that is what makes you indulge. If you stop categorizing foods as good and evil, you will realize that all your body wants is nutrition and energy, and all foods provide that.

With this mindset, you will allow yourself to eat anything you want because there is no guilt about it. Your body will know there is no famine or restrictions, so it won’t need to hold onto fat to survive. However, you have to focus on the bottom line: nutrition and energy. Fill your body with nutritious foods and then enjoy everything else in moderation.

#2. Moderation is the key

Learning to control your portions is the best idea if you still want to enjoy delicious foods and lose weight. Instead of taking a spoon to eat ice-cream from its jar, just put one scoop in a bowl and enjoy it. Similarly, don’t eat potato chips and nuts straight from the bag. You can pour a small serving in a bowl and enjoy. 

Nobody said you couldn’t have cake, eat one slice instead of the whole thing in one night. While it comes to foods that are generally not so good for you, aim to eat the smallest serving you can instead of indulging.

#3. Balance feeling good and eating right

Everyone has an emotional relationship to food that determines how much of it you eat. According to physicians at the weight loss clinic, you need to determine what this relationship is before you attempt to lose weight. You must balance between feeling better both inside and outside if you want to make your journey easier and lasting. 

If you are an emotional eater, find a way of dealing with your stress or any other emotion without eating. Knowing if you have any hormonal imbalances and correcting it, boosting your hydration and natural immunity will aid in your journey, so don’t take it for granted. 

#4. A daily balanced diet keeps the weight away

Just because you enjoy a nibble here and a bite there doesn’t mean you should get rid of those foods. To ensure that you attain the goal of losing weight, make sure you have a limited serving of your favorite foods while keeping a balanced diet of fruits, carbs, proteins, and vegetables. Eating what you love is not a diet but a plan that enables your body not to store fats but utilizes them, therefore, shedding off unwanted weight. On a typical day, you should eat four times as many vegetables and fruits as you eat carbs.

#5. Choose whole-grain instead of processed foods

If you love sweet carbs like rice, pasta, and other carbs, it’s better to choose those that are whole grain. It helps you gain more fiber that keeps you full for longer. Whole foods also help to clean your gut and keep it healthy so your digestive system can work properly.

To make your dish more satisfying, add a bunch of vegetables and lean protein rather than processed proteins. Processed foods make you feel hungry quickly, so you keep nibbling on food, which is counterproductive to losing weight. 

#6. Switch up your cooking options

We cannot keep off fried foods such as fries and deep-fried chicken. To ensure that you continue enjoying these savory foods, switch to baking over frying them. Fried foods are coated in unhealthy amounts of oil that translate to more calories. Serve up a healthier option with a similar delicious and crispy taste.

#7. Stick to your grocery list

When you go shopping, make sure you only buy what is necessary for your daily meals. The secret is to avoid filling your fridge and pantry with sweets and snacks that will make you fat. Instead, fill that fridge with fruits and vegetables, so in a moment of weakness, you will not have a bunch of Oreos or chips to run to. Out of sight, out of mind could not be a more accurate statement though you will still miss those unhealthy snacks occasionally.

#8. Stay busy

Sometimes people eat because they are idle and bored. You have to differentiate between boredom and hunger. If you want to lose weight the healthy way, it’s essential to eat only when you are hungry and not just as a way to pass time. One of the best ways to achieve that is to keep yourself busy, so your mind can focus on something else instead of food. For instance, if you are watching a movie, do something else with your hands like knitting or playing a game. You could also give yourself a pedicure or chat with people on your phone.

#9. Have a workout regimen

The reality is, if you eat more calories than your body needs, you will gain weight. Besides eating small portions to keep calorie intake low, exercise is another excellent way to get rid of those excess calories.

Moderation does not stop at what is on your plate. Exercise should be your new best friend but in moderation. There is no need to kill the spirit of keeping fit by starting a workout regimen that you cannot maintain. To help you in this, start small with brisk walks and stretches that will keep off unhealthy weight gain.

With time, you can graduate to jogging every day, lifting weights and high-intensity interval training. Exercise doesn’t just help you to burn calories but it also improves your energy, and help to release the happy hormones so you won’t have to binge eat to feel satisfied.

#10. Stay hydrated

Water is your best friend if you want to lose weight. Not only does water make you feel full, but it also keeps your energy up. Water also flushes out any toxins from your body and aids your digestion, so the body does not hold on to unnecessary things. 

 Some times when you think you are hungry, it may be the body’s way of saying you are thirsty. Try drinking some water and wait for ten minutes to see if the hunger will go away. If drinking water is not your cup of tea, carry around natural juice made of fruits to sip throughout the day.

Losing weight does not require abandoning your favorite foods. In fact, going on a diet and refusing to eat the pleasurable things in life will only make you crave them more. You can still indulge in mouth-watering foods by tricking your taste buds with similar foods but in healthier and limited portions. Have a relaxed mindset about food, and enjoy life in moderation.

How to Unlock Tight Hip Flexors

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Unlock Tight Hip Flexors

How to Unlock Tight Hip Flexors

Learning how to get relief from tight hip flexors is something a lot of people struggle with on a daily basis. When your hip flexors tighten up it can cause a lot of pain in different areas of your body. However, the main area where hip flexor pain is experienced is around the upper groin.

Your hip flexors are a group of muscles that help you walk, run, and do a bunch of other things that you probably take for granted. When one or more of these muscles become injured, tight, or strained it can cause an unbearable amount of pain if it isn’t taken care of.

What Causes Hip Flexor Pain

There are various things that can cause hip flexor pain, but the 2 main causes include:

Too much stress placed on the hip flexor muscles due to excessively using them without rest. This is usually what causes hip flexor pain in athletes who do a lot of running and kicking.

Sitting down for long periods of time is another common cause of chronic pain in the hip flexors because it causes the muscles to shorten up. The shortness that occurs due to sitting is what usually causes the hip flexor muscles to become tight and lead to painful symptoms.

Another common cause of tight hip flexors are injuries that cause the muscles in this area to shorten up. Regardless of what’s actually causing your hip flexor pain the best way to begin getting some relief is to begin doing one or two of the simple stretches listed below.

Symptoms

There are certain symptoms and signs that will let you know that your hip flexor isn’t in the best shape. The most common symptom that your hip flexor muscles have shortened up on you is a clicking sound your hips make whenever you move around. This sound is letting you know that your hips are getting irritated and has become too tight.

Other symptoms of tight hip flexors that lead to chronic pain include:

  • Problems with standing up straight.
  • You feel pain or tightness in your lower back or glutes.
  • You can’t but to limp when you walk or run.

Sometimes these tight hip flexor symptoms can come and go but other times they can be persistent and affect you long term.

How to Unlock Tight Hip Flexors

According to Hip Flexors Info the best way to get rid of pain in this area is to unlock hip flexors that have tightened up due to excessive activity or constantly being in a sitting position.

The hip flexor exercises and stretches below are some of the best ways to get relief from hip flexor pain.

The Pelvic Tilt

The pelvic tilt is one of the best hip flexor stretches because it works the major muscles in the hip flexor to give you fast relief from pain and discomfort.

To do the pelvic tilt properly do the following:

  1. To start you’ll want to lay down flat on your back with your knees bent and your feet resting flat against the ground.
  2. Now push your back against the ground while you tighten up your midsection and glutes.
  3. While your knees are bent go ahead and lift your left leg off the ground and then hold it in the air for about 5 seconds before dropping back on the ground.
  4. Repeat this leg raise about 10 times before repeating with your right leg.

Hamstring Stretch

This hamstring stretch is a great hip flexor exercise because when your hamstrings are too tight or weak they pull on your hips causing a lot of pain and discomfort.

By strengthening your hamstrings you in turn help strengthen your hip flexor muscles which will relieve any pain you’re experiencing.

To do this hamstring stretch do the following:

  1. First you’re going to want to lay down on the ground flat on your back.
  2. Relax your body completely and then raise your left leg into the air and toward your upper body. You want the toes of your elevated leg pointing towards the ceiling and your knee slightly bent. To help keep your leg elevated you can use your hands for support.
  3. You’ll know you’re doing this stretch properly when you feel the stretch towards the back of your thigh.
  4. Hold your left leg elevated in the air for about 15 to 20 seconds before dropping back to the starting position.
  5. Do about 10 reps of this hamstring stretch with your left leg before switching to your right.

Pigeon Stretch

According to  WebMD this is one of the best yoga stretches for hip flexors because you work all the major muscles in your hip flexor. The best part about this hip flexor stretch is that you can work one hip at a time.

To do this hip flexor stretch do the following:

  1. Start off getting down on the ground in a push-up position.
  2. While on your hands and knees pull your left foot in toward the right side of your hip.
  3. Hold this position with your hands placed on the left thigh of your hips.
  4. As you hold this position make sure you’re taking deep breaths into any area of your hips where you feel a lot of tightness.
  5. Now repeat this stretch with the opposite leg.

Prevention

Learning how to prevent hip flexor pain is the best thing you can do to increase your chances of never suffering from this problem again. The best way to prevent hip flexor pain is to always stretch before you do any type of exercise like walking, jogging, or running.

When you stretch it’s best to take your time and perform the stretches slowly and avoid rushing through them. The better you get at stretching properly before doing any type of physical activity the better you’ll be able to reduce the chances of hip flexor pain.

Conclusion

As you can see, just because you’re experiencing some pain and discomfort due to your hip flexors doesn’t mean you have to accept it as the normal. By doing the stretches and exercises listed above daily you’ll be able to unlock your hip flexors and get some fast relief.

Think ahead – 7 Tips on How To Prepare For a Healthy and Happy Retirement

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healthy and happy retirement

Think ahead – 7 Tips on How To Prepare For a Healthy and Happy Retirement

When we are in our 30’s or 40’s, retirement seems a long way off. It can be tempting to focus on the here and now rather than consider what might happen a few decades down the line. The trouble is, if we don’t think about it now, we may reach retirement age and regret not giving it the consideration and forethought it deserves. Here are 7 tips on preparing for a healthy and happy retirement.

Save as much as you can

Saving as much money as possible now will provide some much-needed extra cash when you retire. It’s a good idea to try and save at least 10% of your annual income every year. If you can set aside a decent amount regularly, it will make for a far better lifestyle when you are no longer working and want to enjoy the finer things in life. Whilst we all like to splurge now and again but try to be wise with your spending. Work to a realistic budget every month and put any monies that you don’t spend aside. You might be surprised at how quickly your savings mount. 

Consider long term investments

Whether you want to invest in stocks and shares or put your money in a fixed-term bond, invest your savings wisely. The end goal is to make as much of a return as possible, giving you a larger lump sum when you retire. Longer-term investments usually attract a higher rate of interest although some do come with an element of risk. Your initial investment isn’t always safe, so do your research on any potential pitfalls before investing. The base rate is fairly low at the moment which, in turn, means that savings rates aren’t particularly high. If, however, you are prepared to lock away your cash for some time, you can still make a decent return. It’s a good idea to talk to an independent financial advisor if you are unsure of the best investment for your situation. They can guide you through the many different products available and help you to formulate a financial plan for your retirement. 

Clear your mortgage as soon as possible

This is something that we should all strive to do regardless of when we plan to retire. No longer having a financial noose around our necks can bring a feeling of financial freedom and a huge sense of relief. One of the quickest ways to pay off your mortgage early is to reduce the outstanding term. If, for example, you have 20 years left on your mortgage, find out how much more your monthly payments would be if you were to reduce the term to 17 or even 15 years. You will pay more in the short term but will save thousands in the long run as you will no longer be paying interest on the borrowing. If you cannot afford to reduce your term, consider overpaying from time to time. Most lenders will allow up to 10% to be overpaid in any year. Discharging your mortgage early will allow you to concentrate on your financial retirement plans and free yourself from a large financial burden.

In later life, many people downsize their homes. Children have flown the nest and so there isn’t the same necessity for a larger property. Whilst that will be something you may consider down the line, clearing your mortgage should be the initial focus regardless. 

Life Insurance Retirement Planning (LIRP)

Life Insurance doesn’t just pay out upon death, it’s also something to consider for when you retire. Life Insurance Retirement Planning (LIRP) allows you to pay into a life insurance policy that will pay out regularly into retirement and beyond. Premiums differ depending on the cover required and you must fit a certain age and health criteria to be considered. It’s worth speaking to a specialist provider about the products on offer as well as the financial retirement benefits that this kind of plan may bring.

Other Insurances

Many people take mortgage protection insurance or pay into a critical illness policy to ensure that, in the event of redundancy or long-term illness, they continue to have a steady income stream. As we age our health can deteriorate so having a back-up plan is a wise move. If you have bills to pay and a family to provide for, a sudden reduction in income could prove catastrophic.

There are many different policies to choose from offering different covering and including various caveats so make sure you read the small print. Many policies will not pay out until a set period has lapsed, and many will only pay a portion of your current salary. If you are in any doubt as to what policy you should look at, seek the advice of a professional.

Stay healthy and active

Having a healthy and happy retirement doesn’t just depend on money. Being healthy is something we should all strive for. This will ensure that in our latter years we have the health and the energy to live our lives to the full. Being active from an early age will do wonders for our fitness and health when we get older. Whether it be joining the gym, running, or even going to regular dance classes, we should all try to stay active. Our joints and bones change as we get older. Put the effort in now and several decades down the line you will be glad you did. If you want to track your fitness levels, why not consider getting a step tracker or even a smartwatch? They will help you see your progression and can give lots of helpful data about your activity and how your body is reacting to it. 

Staying hydrated is very important for our health. Dehydration can cause lethargy, headaches and can make us feel a bit under the weather. Drinking around 2 liters of water per day will make you feel more energized and will do wonders for your skin too!

Getting the right amount of sleep can play a huge part in our health and how we feel. Everyone has differing needs but the average is around 7.5 – 8 hours of sleep a day. If you do struggle to sleep, try reducing your caffeine intake. Many people find that if they stop drinking caffeine after lunchtime, it aids a more restful sleep.

Eat a balanced diet

Eating a healthy and balanced diet is also extremely important for our future wellbeing. ‘We are what we eat’ is a phrase that is commonly used and, is very true. A good diet will protect our bodies from disease. Our blood cholesterol levels regulate and our bodies are provided with much-needed antioxidants.  Achieving and maintaining a balanced diet may well define how we feel in later life. Eating a variety of foods such a fresh vegetables, fish, lean meats and fruits, and avoiding processed and refined foods will not only give you increased energy but can influence brain function. Look after your body and mind and you will reap the benefits not only now, but in later life too. You will be glad you did.

6 Myths and Misconceptions About Alzheimer’s Disease

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Myths and Misconceptions About Alzheimer's Disease

6 Myths and Misconceptions About Alzheimer’s Disease

Alzheimer’s disease is a progressive neurological disease that often leads patients back to infancy. It causes severe memory loss and, for some patients, it prevents them from remembering their own family members. As the disease progresses, patients will require around-the-clock care through at-home nursing services or through admission to a nursing home facility. Families who want to learn more about the disease can read the six myths and misconceptions about Alzheimer’s disease.

#1. Only Patients Who are 65 Get It

Among the most common myths about Alzheimer’s disease is that only patients who are around 65 or older are likely to get the disease. This isn’t true, and there have been patients throughout medical studies who were as young as 40 that developed the progressive disease. According to scientific facts, Alzheimer’s disease isn’t exactly an age-related disease. It develops due to brain damage that could occur at any age and causes the sudden and unexpected progression of the disease. Some patients aren’t aware of the disease until their memory issues become more pronounced.

Severe brain injuries in automobile accidents, during surgeries, or traumas can lead to the development of Alzheimer’s disease. It is triggered by brain damage that affects the patient’s memory and cognitive function. Patients with traumatic brain injuries are at a higher risk of developing Alzheimer’s disease and progress through the disease at an alarming rate. The effects could generate lasting and permanent memory loss. For others, the disease progresses so quickly that the family is dumbfounded. If you need more information, you can get details from Parc Provence now.

#2. Women are Less Likely to Get It

The common joke is that a mother cannot get Alzheimer’s because mothers remember everything. This is just not at all factual. According to studies, two-thirds of Alzheimer’s patients are women. Recorded facts show that women are more likely to develop the disease than men. It is likely that men could develop Alzheimer’s disease in later life, but female patients are the most common patients who develop early-onset Alzheimer’s.

Any woman that sustains a serious brain injury could develop Alzheimer’s. Since it is more prevalent in women than men, a neurologist will monitor patients with brain injuries more frequently if the patient is a woman. This is because there is a higher risk for brain disease development, and the type of brain injury could prevent the patient from healing completely. Some patients don’t experience any Alzheimer’s symptoms for many decades following the treatment for their initial brain trauma or injury.

#3. It is Hereditary

It doesn’t matter if your grandparents on both sides of your family had Alzheimer’s disease. Studies show that it is not hereditary and it is not linked to genes passed on to children. Genetics do play a role in diagnosing the disease, but there isn’t a link between family members and the development of Alzheimer’s.

Doctors can conduct gene evaluations and determine if the patient has the genes that are known for causing Alzheimer’s. With the right information, the patient can evaluate the most common causes of Alzheimer’s and determine how to slow down the progression and development of the disease. Research is being conducted every day to find a cure for Alzheimers’s and restore the memory after patients are diagnosed.

#4. The Diagnosis is a Death Sentence

A diagnosis of Alzheimer’s disease isn’t a death sentence. Yes, as the disease reaches the last stage, the patient enters a more infant-like state and could forget how to swallow or breathe. However, there isn’t a guarantee that the disease will progress slowly or rapidly. It is a matter of chance, and proper monitoring by a healthcare professional is always required. Neurologists conduct regular assessments for their Alzheimer’s patients and determine if there are any signs of further progression.

It is possible for a patient to live with the disease for as long as twenty years before exhibiting any long-term or devastating symptoms. Alzheimer’s is hallmarked by a sudden decrease in memory function. A number of treatment options are available to improve the memory and prevent patients from falling into a more debilitative state. Prescription medications and vitamin therapy are often used to improve cognitive function for Alzheimer’s patients.

#5. It Makes All Patients Angry

Alzheimer’s disease and dementia are often confused with more devastating and personality altering mental conditions. Not all patients who are diagnosed with either condition become violent or injure caregivers. Typically, the patients who become violent had a pre-existing mental condition that led to violence or a predisposition in their personality to behave in a violent manner.

There are horror stories told by nursing home staff that involve patients who become dangerous and attacked them. This isn’t always the case with Alzheimer’s patients. The symptoms include disorientation, which can make patients confused and fearful. When this happens, it is likely that a caregiver will need to sedate the patient to prevent them from injuring a caregiver. However, the actions aren’t based on a history of violence, but they are based on a natural instinct to protect oneself. At later stages of the disease, the patient won’t know who they are, and they can become confused about the identity of caregivers.

#6. All Seniors Will Get It

Alzheimer’s disease does affect more seniors than other age groups, but many seniors never develop the disease. It is not classified as an old person’s disease, and just become some seniors can become forgetful it doesn’t mean they have Alzheimer’s disease. A proper diagnosis and brain scan determine if the patient has Alzheimer’s disease. Seniors who have exhibited signs of the condition should discuss their symptoms with their healthcare providers.

A diagnosis of Alzheimer’s disease doesn’t mean the patient’s life is over. In fact, some patients don’t exhibit symptoms for up to 20 years. It isn’t an age-based disease, although a larger population of patients are seniors. Alzheimer’s disease is not hereditary and is caused by the presence of a specific gene or brain injury. Families that want more details about the disease can obtain additional information from a healthcare professional.

7 Natural Remedies To Deal With Your Erectile Dysfunction

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Erectile Dysfunction

7 Natural Remedies To Deal With Your Erectile Dysfunction

You have erectile dysfunction and know that you can take a Viagra when needed and it will work. Yet, you really don’t want to.

You are very careful about what you put into your body and Viagra goes against all of your ideals. What to do then? Are there any natural ways to remedy your ED?

ED has been around as long as there have been humans on the planet. It stands to reason that the ancients sought remedies to cure their erectile dysfunction with what they had available. In other words, naturally.

These natural remedies are being rediscovered along with some modern treatments that avoid using harsh, synthetic drugs.

Take a look at the 7 natural remedies we have put together to help you get your sex life back on track.

#1. Penis pumps

Though not a cure, a penis pump can help you maintain regular sexual intercourse when you have occasional erectile dysfunction.

The pump is a vacuum tube that you place your penis into and pump out all of the air. As the air is removed, it continues to suck and then starts drawing blood into the penis.

Since an erection is simply your penis becoming engorged with blood, you should experience an erection. You can then place a ring at the base of the penis to keep the blood from flowing back into your body.

This could help you with the ability to have sex even when you thought it wasn’t going to be able to perform.

There are many types of these pumps, but the latest variation is one that uses hydro power to pump. You can see how to use a Bathmate pump by clicking that link to see if you think it is a good option for you.

#2. Herbal remedies

People have been using herbal remedies for millenia. The  Chinese still use the healing power of herbs as do other traditional cultures. The reason is that many of them work better than Western drugs without many of the side effects.

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This applies equally well to ED. There are a number of herbal remedies for your erectile problems that come from nature.

  • L-arginine – Since ED is mainly a blood flow problem, this herb is a great way to start treatment. It helps open up the blood vessels and increases blood flow to the penis. It should not be used with Viagra.
  • Panax ginseng – This herb also helps with blood flow but works deeper at a cellular level. There has been much more research behind this red ginseng to show that it is not a placebo or a fluke. 
  • Dehydroepiandrosterone (DHEA) – Studies have shown that men with ED commonly have a shortage of this hormone that affects testosterone. Scientists believe that a boost in DHEA can help boost testosterone and improve blood flow to the penis. It is derived from yams.

#3. Get to the gym

Making some lifestyle changes can do a lot more than you realize towards getting regular erections again.

Start with exercise. By working out you are increasing your blood flow in a big way. Your endorphins are increased and that brings an increase in testosterone. When you have all of these things happening then there is a good chance that you will see some improvement in your erections.

As you get older, it becomes more important than ever to stay active. All of our systems are interconnected, so it is no wonder that if you slow down, so will your erections. 

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#4. Improve your diet

Eating better can also help tremendously. Many times the ED is a symptom of a health problem like diabetes that can be caused by a bad diet.

You’ll lose weight, gain energy and may see an increase in your frequency and duration of your erections afterward. 

Reduce your intake of processed foods that are high in sugar, salt and preservatives. Though there are no magic bullet foods that will give you an erection just by eating, there are foods that can create conditions favorable to getting your ED under control. Foods like leafy greens such as kale, cabbage and spinach are great for heart health which should improve your circulation.

Add other foods like oysters for their zinc which helps increase testosterone. They have a reputation as being an aphrodisiac, but it is likely just a placebo because of the myth being so prevalent.

#5. Stop smoking

If you smoke, then you should quit. Full stop. It restricts your blood vessels and lowers blood flow so this  directly impacts your erections. 

I don’t think we need to go into more detail than that other than to say that losing your erections hopefully is the final straw that has you quitting.

#6. Lose the stress

The funny thing about stress is that it can be an endless loop, especially when it comes to ED. 

Your stress is affecting your health and could be responsible for your ED. And your ED is causing you more stress which affects your health and makes it even less likely you will get regular erections back.

Stress affects your nervous system, your heart health and your immune system. It literally makes you sick. If you are stressed from work or relationships then you need to find a way to get control of it.

Start with trying to eliminate the stress from your life. I know it is easier said than done, especially if the problem is your finances. If there is a way to separate yourself from the problem, be it a new job or cutting toxic people out of your life, then you should do that first.

If that isn’t a possibility then look into things like meditation and yoga. Clearing your brain can help immensely in reducing stress from your life.

Do a sauna if you have one in the gym as the heat and relaxation is really great at reducing stress. Long walks are great at giving you the space to work through your stress. You almost always feel better after a walk. 

Lastly, therapy is a good way to get help with finding solutions to your problems. With the right mental tools in place you can reduce your stress or at least understand how to avoid letting it govern your life and health.

#7. Drink less alcohol

Alcohol can have a terrible effect on your libido not to mention your ability to keep an erection. If you find yourself drinking too much and that is when you usually have problems it is a sure sign that your drinking has gotten the better of you.

Take a step back and try to stop drinking and see if things improve. You’ll see other improvements in your life as a result anyway. When these improvements can take hold then your ED may end up a thing of the past in short order.

Even if alcohol is not causing you other problems, just having a few drinks may be affecting you without you realizing it. Alcohol restricts your blood flow and as you probably have learned by now, this means less blood flow to the penis which is how you get an erection

How to Show Your Physical Transformation With a Photobook?

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Physical Transformation

How to Show Your Physical Transformation With a Photobook?

Kudos to the job well done

Obesity has become an epidemic in developed countries. Therefore, more and more people are getting to know about the adverse effects and the causes of this disease. Consequently, there exist a lot of pictures and videos on the internet that show how people have transformed themselves physically into a different person altogether. 

If you are one of them, then kudos to the job well done because not everyone has the guts to control their animal instincts. Hence, you should share this achievement with your loved ones in a way that it becomes a treasured memento for you and your loved ones because you totally deserve it.

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Why are photobooks important?

In this regard, photo books are a great way of telling photo stories because they will partly be able to reflect emotions and the memories of each  capture. Moreover, they transform a digital impression of a memory into something tangible, as if you can touch that particular memory in the book of your life. 

The good thing is that as a generation, we have taken a liking to capture almost all the critical events. But, not all of us have the habit of sharing these captured moments with our special ones. Please note that haphazardly showing these pictures does not create the desired impact because photos reflect stories, and they must be told in a particular way to be heard. Therefore, photobooks provide the ideal template to create a storyline for achieving the monumental task of physical transformation.

But, photo books have to be appropriately utilized to get the desired impact. Therefore, we have listed several tips that you should consider to create a powerful relic of your magical transformation.

  • Review and Organize your Photos:

Hound for photos taken during the time of your transformation in your phone, tablet, and digital camera. Collect all of your fat, muscles, and body cuts in a single folder so that you can organize and review all of them. Once reviewed, you can upload all the selected ones at once to the photobook-making software or the printing app of your choice.

  • Select your photos sensibly:

You may have taken hordes of pictures of your body, but filtering through them will be a challenge that you must surpass with flying colors because poorly chosen photos will smother the essence of your photobook.

Therefore, make sure that while sifting through the photos, you arrange them into two folders. One folder shall include those photos that you love, and the other one will have those pictures which have excellent pixel quality. Once sorted, select the images that are common in both folders.

In that case, you may have to lose on some low-quality pictures you dearly love because blurry pictures get worse in their visual appeal after printing.

But do not worry because we have a solution for this problem.

  • Put the spotlight on your favorite pictures:

After all, it is your photobook reflecting your transformation; then, it must include images that you love. One way to add such photos is to reduce their size and place them on the fringes of your layout so that you can feel their presence, albeit a small one.

But, we do not want all of your favorite pictures to go on the fringes, and hopefully, there will be pictures you love that have decent pixel quality. For example, if you wish to display your abs or your bulging biceps, or trimmed love handles, put those pictures in the spotlight by pasting them on the center space.

  • Variety is the spice of life:

We know that variety is the spice of life, then can we ignore it in the photo book that reflects a part of our life. Therefore, please do not use the same photo layout repeatedly and keep changing it so that your photobook looks multi-faceted and has visual appeal to attract the attention of the readers.

You can also create variety by changing the content like putting belly transformation on one page, chest on another, biceps on another, and you can start the loop again.

  • Choose the perfect theme:

Choosing the perfect theme will not only provide color to your photobook, but it will bind it together in the form of a storyline and, more precisely, the genre of the story. You can select a theme that goes with your story of physical transformation. 

You should select your theme such that just by looking at the first page, the reader would get the idea and feel of the rest of the content. If you are struggling with creating a theme, you can find a range of options available at several photobook softwares available online.

  • Use helping text:

A perfect photo book does not only include the beautifully arranged pictures. Sure, the photo layout constitutes a vital part of your story, but it is equally important to bridge the gap between images and the reader’s knowledge about each image.  

Therefore, you shall always include helping text like dates, quotes, your feelings about a particular picture, or a line about the struggle you went through to achieve a specific body cut. Make that happen on almost every page that requires such a description, and it will connect the reader to your pictures in such a way that he will be able to visualize your achievement through your eyes.

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  • Arrange it chronologically:

Since you wish to tell the story of your transformation, then it is always a good idea to arrange it chronologically. Moreover, this tip will come in handy if you are looking to show the transformation of your body. Because the reader will be able to appreciate it more if there is a proper sequence that shows a gradual lessening of fat, build-up of muscles, and chiseling of abs on your body.

  • Carefully craft the cover page:

It is always better to craft the cover page at the end of your photo book’s designing phase because you will then be better equipped to depict the feel of your photo book in terms of name and outlook. Moreover,  both title and outlook of your photo book must be catchy so that the readers can feel compelled to give your photo book a read.  

Transforming yourself is an achievement, and it should be shared with your family and other loved ones in the form of a photo book because it will reflect your heart and the effort you put in to achieve the desired body shape. 

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