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  • Getting Better Sleep: How to Feel Well-Rested

    Getting Better Sleep: How to Feel Well-Rested

    It can be incredibly difficult to get a good night’s sleep. However, getting the right amount of sleep is very important for long-term health. What are some steps you can take to getting better sleep and feeling well-rested? Today we’re going to try to help.

    Getting Better Sleep

    Diet

    Firstly, a key to getting the right amount of rest is making sure your diet isn’t playing a role in keeping you up. Namely, caffeine is a huge factor in sleep disruption. Are you drinking coffee, energy drinks or sugary sodas near bedtime? You should discontinue intake of caffeine at least eight hours before it’s time to go to bed.

    Secondly, try to cut out caffeine altogether. If you’re using caffeine to help wake up in the morning, you could be damaging your natural circadian rhythm. Your body should naturally wake you up when it’s time, and by using artificial stimulants you could be teaching your body not to do this. Try not to rely on outside stimulants.

    Lifestyle

    When you lay down for bed, maybe your mind is racing and you can’t turn your brain off. You could be under-stimulated physically, and your restlessness could be your body telling you that. If you don’t exercise, consider adopting an exercise routine. Get out and run for half an hour each day. Do a few pushups, sit-ups and squats before bed.

    Remember, it’s way easier to get to sleep if your body is physically tired. If you’ve been sitting at a desk drinking cold brew coffees all day, it’s no wonder you’re laying down with boundless energy and finding it hard to catch some sleep.

    Environment

    Is the room you’re trying to fall asleep in not in the right condition to support good sleep? You should ideally turn off your TV and put your phone far away from where you sleep. Laying in bed scrolling through social media is not a substitute for sleep. In fact, the light from your phone alone could be tricking your brain into staying awake longer.

    The blue light produced by LCD screens mimics that of the sun. Activating “night mode” on some phones can partially help, as it filters out the blue light when the sun goes down. However, no “night mode” features will help you get to sleep if you’re constantly scrolling instead of trying to catch some shut-eye.

  • Teeth Whitening: Top Tips for a Healthy, White Smile

    Teeth Whitening: Top Tips for a Healthy, White Smile

    Everyone wants to have a nice smile. If you’re smiling and showing off yellowed teeth with cavities, people will surely be a bit put off. However, it’s not hard to keep a nice, white smile. Today we’re going over some of the top tips for a pearly-white smile.

    Teeth Whitening

    Brush Those Teeth!

    This might seem like a no-brainer, but it bears repeating. Make sure you brush at least twice daily! Once when you get up, and once before bed, at the very least. When you brush, take care to get near the gums and in between your teeth so you clear all of the stuff that could have gotten trapped!

    Brushing is a very important aspect of dental health. Most dentists will tell you that it’s the best way to get, and to keep, a white smile. Good dental health starts with a good regiment of brushing teeth.

    Floss

    Flossing is a good addendum to brushing teeth. If you’re commonly brushing and flossing, your smile will stay straight and white for longer! You can fight cavities, bad breath and teeth yellowing all by practicing good hygiene with your brushing and flossing.

    Make sure you floss every day after you brush your teeth. It’s a great way to cap off your dental hygiene regiment.

    Avoid Soda

    Fizzy, sugary soda drinks are terrible for your teeth. If you commonly drink soda, make sure you brush and floss after drinking one. Not practicing good dental hygiene while drinking lots of sugary drinks is a surefire way to get cavities and yellow your teeth.

    Likewise, try to steer clear of candies and other sugary items. These items can contribute greatly to the erosion of the enamel of your teeth. Not to mention, the sugar attracts bacteria that can cause cavities. When the bacteria break down the sugar, they can also eat away at the integrity of your teeth.

    Whitening Strips

    People with yellowed teeth often try out various whitening strips to try to brighten up their smile. While these can be good for some people, they’re not a replacement for good dental hygiene. Make sure if you’re using teeth whitening strips that you’re also brushing and flossing daily.

    Also, it won’t help to use whitening strips while you’re still eating sugary foods and drinking sugary sodas. Essentially the two practices will cancel each other out, and you’re wasting your time and money on the whitening strips.

  • Acid Reflux: Common Causes and Best Treatments

    Acid Reflux: Common Causes and Best Treatments

    Acid reflux is a serious pain for people who suffer with the discomfort and embarrassment it brings. Today we’re looking at the common causes of acid reflux, and the best ways to find relief. While this condition is quite discomforting, there are steps you can take to ease your symptoms.

    Acid Reflux

    Causes

    Acid reflux occurs when lower esophageal sphincter, or LES, is too slow to close, allowing stomach acid to splash up into your esophagus. This stomach acid, as you might expect, is incredibly uncomfortable to have rolling around in organs it wasn’t meant to be in. The presence of this acid can lead to chest pain commonly known as heartburn.

    Some common reasons the LES could be failing to keep your stomach acid down are hiatal hernias, lying down after a large meal, smoking, being overweight or being pregnant. There are other factors that could contribute to acid reflux, as well. If you experience heartburn more than twice a week, you may have acid reflux disease.

    The Science

    When your stomach acid is where it’s supposed to be (you know, your stomach) it doesn’t cause you any discomfort due to your stomach lining. The stomach is constantly creating a thin mucus membrane that resists the acidic properties of the very chemical it makes to break down food. Your esophagus, however, doesn’t have such natural protection.

    Treatments

    Eating smaller meals more frequently is one quick way to address heartburn. Big meals are a common trigger for acid reflux, so eating lighter meals at a higher frequency is advised for common sufferers. If you smoke, consider quitting, as it will have a number of health benefits. This includes potentially curbing heartburn.

    Make sure you don’t eat too close to bedtime. Generally, you want to eat at least two hours before it’s time for bed. Additionally, when you’re eating, avoid wearing tight clothes. If your symptoms come from being overweight, taking steps to lose weight could also lead to a decrease in heartburn.

    Medications

    If lifestyle and diet changes are having no effect, there are a few medications you could try. Namely, antacids are a way to help neutralize stomach acid and calm down the worst symptoms. H2 blockers, proton pump inhibitors and foaming agents are all popular choices.

    Medications like Pepcid, Gaviscon and Aciphex are commonly taken by sufferers to help abate symptoms. Remember, don’t take more than one type of antacid medication: they’re not meant to be mixed together.

  • Shaving Kits: Best Subscription Boxes for Grooming Your Beard

    Shaving Kits: Best Subscription Boxes for Grooming Your Beard

    Who honestly likes having to shop for razors? They’re expensive, they’re hard to keep up with and they’re frankly a pain to stock up on. That’s what subscription shaving boxes are for!

    Today we’re looking at some of the best subscription boxes for grooming your beard and ‘stache in style.

    Best Subscription Shaving Kits

    Dollar Shave Club

    One of the most popular shaving kits out there is the Dollar Shave Club. These guys are accurately named, as one of the kits they offer lets you get a new razor blade each week for a dollar per month. There are boxes ranging up to a $9 per month price range, but that’s also not going to break the bank.

    Dollar Shave Club offers a few different razors for subscribers. There’s the normal, no-frills twin blade that will keep you shaved up. There’s the X, which can be used on legs and underarms, making it a popular pick for men and women alike. There’s also the executive, which has more blades and offers a smoother shave.

    Bevel

    Bevel is an excellent shaving kit service that is aimed at people of color. Those with darker skin have often noted that these types of services don’t do a good job helping address the bumps and irritation that come with shaving certain types of skin. Bevel is out to change that!

    Bevel’s monthly rate of $30 is somewhat expensive compared to other shaving kits, though. The Bevel kits include a number of creams and conditioners that are aimed at making shaving smoother and easier for people of color. If you’re looking for a great shaving kit that works for your skin, consider trying out Bevel.

    Harry’s

    Harry’s shave kits are offered in prices ranging from $8-$24, depending on the plan you pick. This is a great subscription, no matter which type of box you choose. The blades they offer are top-quality and at a great price. Really, it makes you wonder how traditional razor companies compete when you see how high-quality Harry’s blades are.

    There are boxes with just blades, but you can opt for more grooming-centric boxes, too. These include shaving gel, as well as your high-quality blades. This makes the Harry’s boxes more of a “set and forget” service that you can just set up once. That way, you don’t have to shop for razors anymore: you get a restock every month!

  • Best Home Workout Equipment: What You Need in Your Home Gym

    Best Home Workout Equipment: What You Need in Your Home Gym

    Working out is an important part of health and fitness. Not everyone has the time or money to hit the gym, though. Gym memberships can be expensive and finding the time to get by the gym can be impossible. If you’re looking to get in shape from home, maybe you’re wondering what the best way to do that is.

    Today, we’re going to help you with your fitness journey. We’re going to take a look at some of the best home workout equipment so you can figure out which is the best for you. Let’s get in shape.

    Best Home Workout Equipment

    Treadmill

    Getting a treadmill allows you to get in your cardio without having to leave your home. Some people might not live near good running paths. Others might live in an extreme region, or simply a rougher area. In these cases, having a treadmill to run on can be a huge help in fitness.

    We recommend finding a treadmill that fits your budget and lifestyle. If you’re on a tighter budget, a motorless, folding treadmill is ideal. If you’re looking for the most high-tech treadmill, maybe you’ll opt for a high-end motorized treadmill with various programs.

    Free-weights

    Don’t underestimate the benefits of good, old-fashioned pumping iron. Getting a range of free-weights can be inexpensive if you shop for discount exercise equipment. Alternatively, if you’ve got a bigger budget, you can opt for new, custom-tooled weights for your home.

    In any event, there are tons of great, muscle-building, fat-burning workouts you can do when you have your own set of weights. These can help you tone up and get into great shape.

    Exercise Mat

    This might sound silly, but you don’t need to get fancy to get into shape. An exercise mat can make a huge difference in your workout routine. Getting body-resistance workouts, like push-ups and sit-ups, can be a huge help to getting into shape. It’s hard to do those kinds of workouts on the bare floor, so an exercise mat is a great purchase for your home gym.

    Doorframe Pull-Up Bar

    Like an exercise mat, a pull-up bar is a great, simple workout tool. Getting in body-weight exercises is a great way to stay in shape. The unique, space-saving design of doorframe workout bars is great for getting in reps of pull-ups or chin-ups without leaving your home.

    Hopefully these simple, easy-to-get exercise equipment tools help you in your pursuit of health and fitness. Remember to stretch thoroughly before every workout!

  • Remedies for Neck Pain and Stiffness

    Remedies for Neck Pain and Stiffness

    We all know that awful feeling of waking up with a stiff, sore neck. Maybe you slept on it funny or pinched a nerve. Maybe you’ve got muscle soreness, maybe you’re stressed, or maybe you just need a good vacation.

    Whatever the case, you just want some relief from this neck pain. Here are some of the top remedies for neck pain and stiffness.

    Neck Pain and Stiffness

    NSAIDs

    One of the most straightforward ways to deal with neck pain and stiffness is through over-the-counter NSAIDs like aspirin or ibuprofen. These medications are anti-inflammatory and can ail minor aches and pains. These are best when taken with water, as your muscle pain could be related to dehydration, too.

    Make sure you only take NSAIDs as directed. Taking these medications improperly can result in liver damage. Also, we recommend mentioning any new medications you’re taking to your doctor to make sure they don’t have any negative combined effects.

    Massage Therapy

    While not everyone can afford the cost or time off work, getting a massage can be a huge help with neck pain and stiffness. Seeing a massage therapist can be incredibly helpful with this muscle stiffness, as they are able to work with your muscles and find tension points.

    Massage therapy can be stress-relieving as well as physically stimulating. This combination can go a long way to remedying neck pain and stiffness. Some of the common causes of this type of stiffness are addressed directly by massage therapy.

    Stretching

    Getting the right amount of stretching in can be a huge help for neck stiffness. Roll your shoulders up and down, touch your ears to your shoulders, press your head back into a headrest. These types of stretches help to keep your neck muscles loose and limber, making it less likely for them to lock up and become stiff.

    Likewise, you can address many forms of pain and stiffness with these types of stretches. It’s not hard to take a few minutes to limber up!

    Sleeping Well

    Another important thing to remember is that you should avoid sleeping on your stomach. When you sleep facedown, you’ve got to turn your head one way or the other for hours. This is really quite bad for your neck, and you should sleep on your back or side instead.

    Along these lines, make sure your pillow is the right one for your sleeping style. If you sleep on your back, you need a shorter pillow. If you sleep on your sides, you need a taller pillow. Not following these guidelines could result in neck soreness and stiffness.

  • Natural Probiotics: These Foods Encourage Healthy Digestion

    Natural Probiotics: These Foods Encourage Healthy Digestion

    Probiotics are compounds, chemicals and substances that encourage the bacteria that naturally occur in your digestive tract. Don’t worry about the word bacteria. The ones that live in your digestive tract are supposed to be there, and they’ve got a symbiotic relationship with you.

    Here are some of the best natural probiotics that occur in foods to encourage the little guys in your gut!

    Natural Probiotics

    Sauerkraut

    Fans of German food will be happy to hear that the ancient shredded cabbage dish is actually a probiotic. That’s because this popular European dish is fermented in lactic acid bacteria! Sauerkraut is one of the oldest dishes on earth and has been eaten in Europe for hundreds of years.

    The sour, salty dish is great on sausages, can be eaten as a side and can even be stored in airtight containers for months. On top of all of that, it’s great for promoting good bacteria in your digestive tract.

    Kimchi

    Fans of sauerkraut, or those with knowledge of fermented foods, could have guessed the kimchi would make this list. Kimchi is not dissimilar from sauerkraut, as it is also made by fermenting vegetables. In fact, the most popular vegetable choice for kimchi is cabbage, making it a very similar dish to sauerkraut!

    Much like its European cousin, kimchi is a great probiotic. This tasty, spicy Korean food is undeniably delicious to those who love it, but it’s a bit of an acquired taste. If it’s your thing, though, nothing else really compares to the sour, spicy flavor of kimchi.

    Tempeh

    You might be noticing a theme. Fermented foods tend to be a fantastic probiotic! Tempeh, an Indonesian soybean dish, is no exception. This earthy, nutty dish is a firm patty that is often used as a meat substitute. That’s because it’s high in protein and has a texture that mimics that of meat.

    Like other fermented foods, tempeh is a stellar probiotic. Whether you eat meat or not, you can’t go wrong adding more tempeh to your diet.

    Kombucha

    Surprise, surprise, everyone’s favorite fermented tea drink is a fantastic probiotic. Kombucha is fermented by bacteria or yeast, and the types of microorganisms used to ferment the drink are quite friendly to humans. They encourage your stomach’s natural bacteria and can keep you quite healthy.

    While the internet tends to go bananas on the supposed health benefits of kombucha, scientific evidence isn’t conclusive. However, like all fermented food products, the probiotic side-effects are a sure thing

  • What is Rheumatoid Arthritis?

    What is Rheumatoid Arthritis?

    Rheumatoid arthritis is a commonly-occurring autoimmune disorder that often occurs in older patients. RA is caused by the body’s own immune system mistakenly attacking its own tissues and resulting in inflammation.

    In particular, RA attacks the lining of the joints, resulting in stiffness, soreness and joint pain.

    What is Rheumatoid Arthritis?

    Arthritis Overview

    Generally speaking, the term arthritis refers to soreness in the joints. There are two major types of arthritis: rheumatoid arthritis and osteoarthritis. Osteoarthritis is caused by repetitive motion and wear-and-tear. Generally speaking, osteoarthritis can be predicted by a patient’s life history, such as the type of work they perform.

    Rheumatoid arthritis, on the other hand, is an autoimmune disorder and has nothing to do with prior wear and tear. RA can occur in otherwise healthy individuals and cause severe discomfort, joint pain and stiffness.

    Causes

    It’s largely thought that the disease has a genetic component. That’s not to say that the disease spontaneously occurs in patients, though. Typically, something occurs that triggers the disease’s onset. Namely, a few types of viral infection or bacterial diseases, can cause the body to kick on the processes that bring on RA.

    In layman’s terms, RA occurs when the immune system attacks the lining of the body’s joints. This causes the lining to thicken, which results in the cartilage and bone within the joint being stressed. Over time, the bone and cartilage will be destroyed, putting stress on the ligaments and tendons that hold the joint together.

    Symptoms

    Common symptoms of RA include joint stiffness, tender and swollen joints and loss of appetite. Other symptoms could include fatigue, fever and damage of other parts of the body as the disease progresses. Joint stiffness in RA patients tends to be stronger in the mornings after sleeping or after periods of inactivity.

    Progression

    Generally speaking, RA first manifests in the smaller joints, such as fingers, wrists, ankles and toes. However, as the disease spreads and progressively becomes worse, it will manifest in the shoulders, knees, elbows and hips.

    RA is what is referred to as a progressive disease. There is no cure for the condition, and it will progress indefinitely until the end of the patient’s life. While treatments exist that can slow the disease’s progress, none of these treatments will completely halt it.

    Treatments

    Common treatments for RA include medications, exercise, dietary changes and physical therapy. Generally speaking, when addressed soon enough, the disease can be slowed dramatically. Physical therapy, when combined with the right diet and medications, can slow the disease by a large margin.

  • Treatments for Alcoholism: How to Help Someone Struggling

    Treatments for Alcoholism: How to Help Someone Struggling

    Alcoholism is a serious issue. If you or someone you love is struggling with alcoholism it can seem really hopeless trying to find help. Alcohol dependency can result in serious long-term health issues and can impede one’s ability to live their life in a healthy way.

    How can you help someone struggling with alcoholism?

    Treatments for Alcoholism

    When to Get Help

    Sometimes it can be difficult to figure out when you really need help with your drinking. Some people can drink large amounts of alcohol without experiencing some negative effects, while others can have much less but have a serious drinking problem.

    It’s time for someone to get help when their drinking is affecting their day-to-day life. If they’re spending most of their money on alcohol, spending too much time drinking or recovering from drinking, or missing work because of excessive drinking, it’s time to get help.

    Types of Treatment

    There are several different types of treatment for alcoholism. Depending on the severity of a patient’s dependence on alcohol, the well-known 12-step program or 28-day inpatient rehab program could be suggested. However, these aren’t the only options available.

    Notably, many patients don’t think to simply contact their doctor. Talking to a primary care doctor can help a patient in a number of ways. Doctors can identify whether the drinking is a dangerously high amount, help evaluate the patient’s health and can even help with a treatment plan.

    Another thing that many people forget, or simply don’t know, is that their doctor could even help them find if there are any appropriate medications they could take for their dependence.

    Medications

    There are several medications that can help patients overcome dependence on alcohol. In cases of physical dependence, these medications are often used in conjunction with in-patient rehab treatments. Likewise, in less extreme cases, the medications can be prescribed for use on their own without any accompanying rehab.

    Support Groups

    One of the most well-known treatments for alcoholism is the support group. A notable example of one such support group is the somewhat-controversial Alcoholics Anonymous. Support groups can be helpful for some alcoholics, as the community fostered by these groups helps with accountability.

    It’s much harder to fall off the wagon of recovery when there are people counting on you to succeed. As such, people with few friends or family in their own lives tend to benefit the most from support groups.

  • Are Protein Shakes Good for Losing Weight? The Facts

    Are Protein Shakes Good for Losing Weight? The Facts

    A lot of people who are fitness-minded love protein shakes. They’re a good way to help stock up on the proteins you need to build muscle, after all! However, some people like to use protein shakes as meal replacements in order to love weight.

    Can protein shakes help you lose weight? Let’s look at the facts.

    Protein Shakes and Weight Loss

    Meal Replacement

    Replacing a meal with a protein shake isn’t a surefire way to lose weight. When people are losing weight with protein shakes as part of their diet, there are likely a few things at play. Firstly, if you replace a meal with a protein shake, you’re taking in less calories that day. Well, assuming you’re otherwise eating healthy.

    Secondly, replacing a meal with a protein shake does you no good if you don’t follow that up with exercise.

    Simply intaking less calories won’t get you meaningful results when you’re looking at nutrition. You’ve got to go back to solid food eventually, and when you do, you have to make sound nutrition choices in order to keep the weight off.

    Overdoing It

    Keep in mind that you need around 46 to 56 grams of protein per day. If you’re eating a healthy diet, you’re already getting that many grams, and you’re likely doing just fine. Adding more protein on top of that isn’t going to get you any different results from dieting or exercise.

    Further, keep in mind that adding protein shakes to your normal diet might actually have the reverse effect of what you were planning. That’s because protein shakes contain calories fitting of a meal replacement. If you’re not using them to replace a meal, then you’re just taking in more calories, full stop.

    How to Use Them

    If you want results in weight loss involving protein shakes, here’s our advice. Get a steady workout regiment going, and only use protein shakes as a meal replacement on the days you exercise. Otherwise, eat a normal healthy diet that gets you the right nutrition.

    One of the best ways to keep yourself in good shape and keep the weight off is to exercise regularly. There are no magic answers when it comes to health and fitness. Anything worth having is going to come as a result of hard work. That includes a proper diet, regular exercise and responsible use of meal replacements.

    Hopefully, this helps you when considering what role protein shakes should play in your diet!