A Foolproof Guide To Developing Healthy Habits

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When it comes to healthy habits, you probably know what you should be doing.

It would be difficult not to, in truth. The realities of the health decisions we make are made clear every single day. It’s fair to assume that most people will - at least in abstract - know the following things they should or shouldn’t do regarding their health:

  • Eat a healthy, balanced diet that is low in sugar and refined fats.

  • Eat a good amount of oily fish for optimal health.

  • Be neither over or underweight, instead finding a “just right” zone for yourself.

  • Exercise regularly, at least three times a week though preferably more.

  • Drink plenty of water, ideally around two liters per day.

  • Don’t binge drink alcohol or exceed your weekly recommended intake limit.

  • Don’t smoke cigarettes, period.

The above are pretty much the established things we all know we should do, but… don’t.

Life has a tendency to get in the way. You want to eat a healthy diet with meals at regular intervals, but then you have to work through lunch on a tough office project. You want to work out three times a week, but then you have a clash of social engagements and work-related events and you just don’t have the time. You know you shouldn’t drink excessively, but you’ve had a hard week, what’s an extra glass of wine going to do? And so on and so forth.

It’s fair to say that knowledge is not the problem when it comes to healthy habits. We all know them; they’re all repeated to us often enough. Just because we know something doesn’t mean we can do it; it’s the implementation that’s the problem. We’re busy; we get distracted; we forget just how important these things can be.

So how can you learn healthy habits - and keep them established?

 

#1 - Repetition

It takes 30 days to make a habit, or so the conventional wisdom goes. That means that to truly establish a good habit, you’re going to have to commit to it, every day, for 30 days.

So let’s take an example, an easy one to begin with: quitting smoking. If you go cold turkey when you quit smoking, the chances of success aren’t good. You’re far better off with nicotine replacement therapy or - most commonly - switching to vaping, which is generally considered to be a far safer alternative to tobacco. If you’re interested in using vaping to quit cigarettes then you can learn more at www.vaporescence.com/pages/aspire; for NRT ideas, or contact your doctor.

So on day one, you don’t smoke - and you don’t change that at all for 30 days. Try and see this as a 30 day stretch; ignore the fact that after 30 days, you still won’t smoke. Just focus on those thirty days; run a countdown; do anything you can to keep yourself on track for that period.

By the time the 30 days are up, you won’t even want to return to your bad habit. The new, better habit will have become the normal. It’s a psychological trick on yourself, but it’s incredibly effective if you get yourself to see through those 30 days.

#2 - Start Early

So let’s think about an exercise regime; perhaps you want to do yoga, thanks to the myriad of benefits it has to offer its practitioners.

If you plan to go to a yoga class at the end of the day - when you have already gone through an entire eight hours of work - then you’re not making it easy on yourself. You’re relying on the idea that you will have the time, effort, and inclination after a day that is already long enough. For the first few times you’re meant to do it, your newfound optimism and determination will be enough to get you into the studio - but it’s incredibly unlikely that's a routine you’re going to be able to continue.

So rather than tagging your new yoga routine at the end of the day, start with your new plan. Get up 20 minutes earlier and do yoga in front of the TV, while you wait for coffee to brew and your breakfast to cook. At this point in the day, you’ll be more open and receptive to the idea, because you’ve yet to tire yourself out with the stresses of a normal working day. If you need some advice on getting up earlier, then www.goinswriter.com/wake-up-early has got you covered.

This also means you can bask in the fact you’ve ticked off your new routine before most people have got out of bed. Allow yourself a little smugness - you’ve earned it!

#3 - Try Hypnotism

Sometimes, the best thing you can do to establish healthy habits is to make your existing habits distasteful to you. In comparison, the healthier way of doing things naturally becomes preferable.

But how do you make yourself dislike food that’s bad for you? We don’t eat junk food, sugar, and processed meals because we dislike them - we do it because they taste good. They are specifically designed to not only taste good, but make us want to come back for more and more. How can you possibly convince yourself they’re actually terrible, when your entire body is craving them?

Hypnotism might be the answer you’re looking for. Under clinical settings, a hypnotist can attempt to “rewire” the way you think about certain foods. Rather than seeing them as delicious, your brain can be awakened to associating them with ill health and feeling uncomfortable. The success of this depends on how susceptible you are to hypnotism in general, but you won’t know unless you find out.

 

Establishing healthy habits is difficult, especially if you’re trying to do everything at once. Nevertheless, it is possible to change the way your mind works and establish a reliable pattern that allows you to move forward in healthier, more beneficial ways. Repeat; trick; and even hypnotize yourself into seeing the light - you’ll be better off for it in every possible way.

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Want To Wow This Summer? Eat A Balanced Diet!

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Ladies love to look great every single day, but summer is the most important season on the calendar. When the temperature rises, the clothes come off and we tend to spend more time in social situations. So, when you are out with the girls baring more skin, it’s vital to be on top of your game. Plus, there is the beach to think about when you go on an inevitable summer vacation. For these reasons, women have wondered about the best way to wow. Well, The Kashonna Files can confirm it is all about your diet. If you are a non-believer, here are the reasons why. 

Photo Credit

Photo Credit

Nutrients Make Skin Glow

A balanced diet has a range of different nutrients, from L-lysine to cod liver oil and vitamins A to D. And, all of these elements have lots of benefits for a person’s skin. Why? It’s because they contain antioxidants which improve skin tone by reducing damage to the cells. Also, they keep skin less dry and moister, so there is less chance of an outbreak of spots. And, if that wasn’t enough, they can tackle conditions such as eczema and shingles. Studies show that butternut squash is the most powerful food to flatten bad skin.

And Thicken Hair

Don’t you get jealous when you see a woman on the street with luscious locks? Well, there is no need to anymore as the same nutrients that affect your skin work wonders on hair, too. It is mainly down to lysine as this is one of the amino acids which boost the production of keratin. Keratin, in general, is a skin protector as it limits the damage of external and internal factors, such as the cold and stress. Quite simply, it is the guardian of hair, so consuming more will increase volume. Methionine, Glycine and Proline are three other amino acids to implement into your diet for hair growth.

Weight Loss

It isn’t a secret, but it is worth remembering that a balanced diet helps to regulate body weight. Of course, losing a few pounds is always a good way to look and feel good, especially in the summer. To begin with, there is less reason to be anxious about because your body has fewer flaws. Also, there is the fact that losing weight is a health benefit. With less fat in your system, all of the bodily systems and functions are more effective. This can affect everything from skin to muscle tone and beyond.

Improves Mood

It’s easy to own the physical benefits, but the mental side of a balanced diet is very important, too. Let’s face it – everyone wants to enjoy the summer. The sun is out, so are the people, and everyone is having a good time. If you are not, it will affect your appearance. To begin with, you will seem as if you have a bee hive in your mouth, which isn’t attractive. Plus, a bad mental attitude can lead to stress.

 

And, the more you have in your system, the worse your body will look this summer.  

Ways Vanity Can Be Good For You

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Everybody’s a little bit vain. Some people are just a little more open about it than others. You can’t help but inspect yourself in the mirror each morning; appearance is something that we give great important. Of course, none of that means anything if you only strive to “look” healthy and not actually “be” healthy. The greatest way to achieve the former is to strive for the latter. You can use vanity as the motivation to start looking after your body better, but the key here is that you should be doing things which are genuinely making you healthier and not just making you “look” healthier. Here are some ways in which vanity can be a good thing for you.

Getting into shape the right way.

Getting into shape is pretty much impossible when it feels like a chore, so you need to think about a way to approach exercise and healthy eating which suits your lifestyle. You could try small tricks such as switching your large dining plates for smaller ones so as to force yourself to prioritize healthier carbohydrates and nutrients in your meals rather than overloading on unnecessary extra food. Everything should be eaten in moderation (even healthy fruits and vegetables), so smaller dining plates could help with that. Making substitutions with empty carbs for nutritional carbs is also important.

 In terms of keeping your body active, don’t force the gym or cycling if neither of those activities are exciting to you. You want a form of exercise that you can stick to because it fits nicely in your routine. Perhaps walking or jogging are relaxing to you because you can enjoy the scenery of your local park as you do so. Perhaps you’ve always been keen on martial arts or swimming; there are so many different ways to get your body moving, so just find something that suits you. Maintaining muscle strength and cardiovascular health is important for your heart and your body as well as your appearance in the mirror.

The smart route to pearly whites.

Everybody wants white teeth, but not everybody cares about whether they’re healthy or not; you may have had them whitened, but does that say anything about plaque build-up or the healthiness of your gums? You should be flossing as well as brushing your teeth; avoiding plaque and tar build-up is the smartest way to avoid gum disease and other health problems with your teeth or mouth in general. You could always consider affordable dental care if you were put off visiting your last clinic regularly because of the expense, as your health shouldn’t be something that you have to put a price on; you should always prioritize it, and that goes without saying.

Sleeping well can improve your appearance.

Those bags under your eyes and your slouching posture are both things which diminish your appearance. Both could be improved by simply sleeping well because better energy levels mean better concentration and better posture in your office chair or at home (rather than slowly sinking into your seat as you begin to doze off). Of course, sleeping well is important for your body so many different ways. It’s not just about getting enough sleep but sleeping in a bed which supports your body and its posture. You don’t want to have aches and pains throughout the day; ensure your mattress is supportive. Ideally, you should change them every seven years.

Looking after your mind.

You might be wondering how your mental state could possibly affect your physical appearance, but there’s a clear link between the body and the mind. Your stress levels, for example, can have a huge effect on your facial appearance. Blemishes such as acne definitely flare up during periods of intense stress, so it’s important to work on taking better care of your mental health. Practice meditating to focus on centering yourself, and you might notice the physical benefits.

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When Do You Need A Doctor?

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It’s a good question, and a lot of people simply don’t have the right answer. Some people think that you should go to the doctor whenever you notice a change to your body and of course, this isn’t true. The human body is a weird place, and it can change without reason or rhyme multiple times through the year. A perfect example of this would be blood spots. Now, if you start to see tiny, pinprick dots on your body, you might be understandably worried. It can be difficult when we see a change and don’t know the cause, particularly if it doesn’t appear to be going away.

However, it’s important to understand that a condition like this can be caused by numerous factors. It can occur due to straining. So, if you’ve been lifting heavy items recently, that could be the cause for these blood spots. Or, maybe it’s just age. Lots of people develop these little spots as they get older and this can begin at age 25. Of course, if you look online, you’ll find one of the top results links petechiae to leukemia, but that doesn’t mean it’s the most likely cause. So, when should you visit the doctor?

When It Hasn’t Disappeared

Most changes to your body will disappear within two weeks. That’s true if you have a cyst on your body that you are convinced is a cancerous lump. If within two weeks, it’s gone, there’s no need to take a trip to the doctor. If it’s still there after two weeks, well that’s another matter. But don’t worry, it’s probably still nothing serious, it’s just better to be safe than sorry.

When It Gets Worse

Yes, some times over those two weeks your condition will get worse, or you will see new symptoms. At that point, you should definitely head to an urgent care clinic. The benefit of urgent care is that there are really no wait times. So, if you are worried about your condition, you can get treatment from a doctor immediately. It’s always best to tell someone about your condition first though so you can get a second opinion before taking a trip to the doctors.

It’s worth pointing out that there are plenty of diseases and illnesses where the outlook is brighter when noticed and treated early. However, two weeks won’t make that much of an impact on a diagnosis, and it can keep you from succumbing to paranoia.

When You’re Injured?

You might think that if you have been injured, there’s no reason to visit a doctor. Particularly, if there seems to be no sign of pain or even any permanent damage. Do be careful though because the human body is quite odd. Pain can develop weeks or even months after an injury if it hasn’t been treated properly. That’s why you want the advice of a doctor whenever you suffer an injury.

Hopefully, this advice will help you decide when it’s actually time to see a doctor to stay in good health and when you should just wait for your symptoms to pass.

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Drink Yourself To Good Health In 5 Ways

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We’ve all heard about the wonderful benefits of water. It’s a clear, pure drink that helps to cleanse our system and leave us feeling both hydrated and quenched. It’s one of the healthiest drinks around because it contains no calories yet has plenty of positive effects on our body. Since our bodies are roughly made up of 60% water, it’s essential that we replenish that water and flush our system of bad toxins. However, for some, they just can't tolerate the plain taste of water. GOOD NEWS- there are other drinks that we can rely on to give us good health.

 

Vegetable Juice

A lot of people knock it before they try it, but vegetable juice is a surprisingly good way to get some of your five-a-day. It all takes a little getting used to and some specialized equipment, but you’ll find that vegetable juice is flexible, versatile and very tasty. You can easily mix a medley of fruits and vegetables into a juicer to create a powerful and potent concoction that contains all the essentials nutrients and minerals you could ever want in a single day. Juicers may be fairly expensive, but they’re worth every single penny if you want to drink yourself to good health. 

** I bought my juicer from Walmart really inexpensive and I juice and freeze in bulk and it is one of the best things that I have done and I consistently see the benefits.

 

Green Tea

There are many different types of green tea, but no matter what brand you get or what style of green tea you get, they all come jam-packed with positive benefits. High-quality green tea such as Ashitaba are known for their fat-burning properties that assist weight loss, but they’re also known to stimulate brain activity and even promote long life. Green tea is simple, tastes great, and can even be flavored depending on what your preferences are. It’s best to make your own green tea, but if you’re short on time and need a quick fix then teabags can also work assuming they’re made from quality leaves.

Iced Tea

If hot tea doesn’t suit you due to the heat, then why not cold brew it or leave it to chill in the fridge before drinking it? Iced tea doesn’t lose any of the health benefits, it can help cool you down, and it tastes great with some added extras such as some slice of lemon or honey. Iced tea is best made by yourself due to the amount of sugar in bottled varieties. Try to stay away from those types and make your own instead.

 

Dilute Fruit Juice

If you’re set on drinking fruit juice, then treat it like a cordial and dilute it a little bit. This is to reduce the amount of sugar in each glass of juice you drink. Keep in mind that even freshly pressed juices have quite a lot of sugar in each serving due to the natural sugars that fruits have.

 

Milk

Most people drink this when they’re younger to get healthier bones thanks to the abundance of calcium. However, as you get older, milk continues to be important and it’s also a great source of protein and healthy fats. A single serving of milk contains the same amount of calcium as several servings of vegetables, making it a fantastic healthy drink to sip on all year round (my favorite is organic vanilla soy milk).

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5 Tips For Taking Care Of Your Parents Health

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We’re in control of our own health, and when we’re young (at least relatively) mostly all it takes is a desire to be healthy. With the will, we can do it. This is not true for our parents, who have to contend with aging bodies and weakened immune systems, among other factors if they want to stay healthy. When your parents enter their golden years, you’ll have a greater responsibility in ensuring they stay healthy for as long as possible. Below, we outline five ways you can work towards this.

 

Close Monitoring

It’s rare that a person is struck down by an illness or health issue that materializes seemingly out of nowhere. It’s usually a slow decline. As such, it’s up to you to monitor your parent’s health, to keep an eye on their ability to do all the things they used to be able to do. Of course, if you find that they’re struggling to reach the top drawers, then that’s not an instant cause for concern; bodies can’t stay agile forever. But if you notice a more general deterioration in their health before it becomes too serious, you’ll be able to take steps to give them help.

 

Stay Informed

Parents can be pretty private, especially as they enter their later years. They’re either private or don’t want to bother people with their problems, even if they know you’re more than happy to help (this was the case with my mother, who although she was still pretty young, passed away from an illness we id not know had gotten serious). It’s important that you keep an open dialogue with your parents, and stay informed about any health conditions they might have, however small they may be. If you’re informed about any health problems they have, you can read up on the condition and see if things are improving or getting worse over time with the help of their primary care doctor.

 

Outside Help

You can’t be expected to do everything on your own. You have your own life, after all. If your parents are struggling with their health and require more specialized care than you can provide, then look to experts like Riddle Village nursing services for help. By bringing in outside help, your parents will be able to get the level of treatment and care they need, while you’ll be able to rest easy knowing they’re well taken care of.  

 

Taking Care of the Basics

As we get older, it becomes more difficult to complete the many daily tasks that make up life. Older people can sometimes forget to eat properly, which can weaken their immune system and make them more susceptible to minor illnesses. A simple thing you can do is to perform their weekly shop for them so that they have everything they need to feed themselves through the week. If they’re unable to make the meals, prepare them yourself and put them in the freezer.

 

Remember Their Needs

You’re worried about your parents, but you shouldn’t forget that they’re still functioning adults. Be tactful when you’re trying to give them help, and be sensitive to what they need as individuals. They won’t like losing their autonomy if they think it’s being snatched away from them, so tread lightly and remember that you’re doing this for their benefit.

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Tips For Living With A Mental Illness

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Most of you may know that I am currently working on my doctorate in Clinical Psychology, so it is only right that I touch on the subject of mental illness because although we are living in 2017, it is still a subject of taboo for some, especially when it comes to different cultural groups. Dealing with mental illness is hard, not matter the degree. It's a very difficult issue to deal with because unlike other problems that are physically visible to the people around you - struggling with mental illness is very easy to hide, which makes it even more dangerous.  

It was once overlooked because people just put it down to attention seeking, and because of this people tend to be really frightened about opening up, but it's the year 2017, there's no need to feel like that anymore. There are so many different ways to get help, manage and improve how you feel on a daily basis.

While there are many severity types that span the Diagnostic Statistical Manual of Mental Disorders, for those who are able to cope with their symptoms a bit better than others, here are a few tips that will help you to keep a healthier perspective on things.

 

Focus on your strong points, but be aware of your limits.

You may not get as much done as maybe other people would, because you will be facing a lot of different things that cause you stress. But this shouldn't be seen as a negative thing. Because of all this, you are most likely very good at being patient, and patience is a great skill to have.

When having a mental illness, for some reason people tend to be quite creative. It doesn't always work out that way, but in some cases of Autism especially, people usually have great attention to detail and use their brain to store it full of knowledge and information. You would be surprised as to how many actors, musicians, and artists are actually Bipolar (manic-depressive.)

Don't look at yourself as being strange. You are unique in your own way, and that isn't because of your mental illness - it's because you're a human being. So put your attention and energy onto all the wonderful traits that you - and only you - can offer this world.

 

Get yourself the treatment you need.

There are far too many suicides that go on because people feel as though it's the only resort. The pain that it causes to feel that alone, dealing with such an issue that makes you so low that you don't want to be in this world with the people that love you. - That's a very dangerous spot to be in. That's why it's so important to seek medical help and discuss what the best treatment will be for you. - You don't have to suffer in silence or go through it alone. There are plenty of support that will give you all the information that you need to find what's best for you. You may find that going on medication that balances your mood is necessary, or talking to someone about exactly how you feel everyday is a more suitable option. Some people even find that herbal vaping or aromatherapy for health issues can help sooth and relax things like depression, anxiety, and even mood swings. So it really is just about discussing options and finding something that you agree to.

 

Get support but don't let it consume you.

It's very easy to feel like the odd one out when you're with a group of people, whether you know them or they’re just complete strangers - you know how you're feeling, and that’s pretty much all you’re able to focus on. Your mind is most likely racing with one thousand and one different things going on in your head all at the same time. If you're anxious, this will be ten times worse. Even if no one is looking at you, you will feel that this is specifically for a reason, and you will be analyzing everything like crazy!

Going to support groups for your illness can be amazing, because you're essentially in a room with all other people dealing with the same issue. Although it may feel as though you're on your own at first, the more times you go, and the more you open up - you will learn so much, not only about others, but yourself too. Groups are there to remind you that you're not weird, and you can find comfort in the idea that you will always have a place to go.

But having said that, don't use your illness as a crutch or an excuse to hold you back, or take the easy option out without having to push yourself. Sure, it may be a lot harder for you, but that doesn't mean you shouldn't try.

 

Don't allow anyone to treat you badly.

For some strange reason, a lot of people that deal with a mental illness are deemed weak by other people. For example, if people are aware that you're a little different, unfortunately, most people will treat you different - even though you never asked them to do that. People may also try and take advantage of you because you are seen as an 'easy target'... Don't let them do this to you, however much they try. You're not someone that can be messed with, or someone that should just put up with silly things because 'you're different'. Don't ever feel like you need to settle in a relationship, or be silent in a conversation because the other person is trying to enforce some sort of power over you.

 

Finding work isn't impossible

If you're generally quite up and down, then searching for a more flexible job will be best. This may be freelance work, working from home, or if you're lucky, working for someone that is able to give you clear instructions, somewhere quiet to work in, and time off when you need it.

It's very easy to think that not mentioning your illness is a better route because it won't restrict you from the kind of work that you get offered - but don't do this. Your employer needs to know if you're not well. - Not so that they can judge or pity you - but just so they have a better understanding of things. Especially if you do have to take multiple days off, or shorten your hours.

 

Take responsibility for your actions.

Just because you may be a little different, doesn't always mean you get special treatment. For example, if you're in the company of others, whether that be family, friends or even strangers, - if you have a really bad day, and you lose your temper and get quite angry and aggressive - once that is all over and done with, you have to think about the possibility that you may have affected anyone while they were in your presence. Yes, it is horrible having to deal with emotions like that, but it's also horrible to see someone unraveling and losing control right in front of you, and you are not able to do a thing. So ask them if they're alright, and apologize for breaking down like that.

The same thing goes for if you made plans with people, and then end up changing your mind.  Don't just bail on them, let them know in advance so they're not left looking forward to something all week for nothing. You would like someone to take your feelings into account, so do the same for others.

 

Find the people that will accept you for you.

Friendships can be very hard to keep when you are dealing with a mental illness. We can all have the odd ‘good day’, which is great, and your friends may love to hang out with you. But then the day will come where you feel as though that dark gray cloud has positioned itself right above your head, and all you can feel is the weight of the rain hitting down on you. On days like this, your friends may not want to be around you, because they can't deal with how you are. - Let them feel this way. If they don't feel comfortable with you on your 'off' days, then you shouldn't want to feel comfortable around them either. That's why we have so many different people that come into our life - they all have different purposes. You just have to either be patient, or find someone that can be with you on a good or bad day regardless.

Relationships can be a lot trickier, not so much to find - but to maintain the relationship. Whether it be a few days, few weeks or few months of trying to act as 'normal' as you possibly can, you are sooner or later going to have to breathe and be yourself. - It's very scary, but how do you know you've met the right person if they haven't yet met you properly? You don't want to find out later down the line that you wasted eight months of your life, hiding a big part of yourself, trying to be the 'perfect' partner, only to find out they were a super idiot!

What about the people who are selfish and only like the sound of their own voice, or people that always think they're right and are never willing to compromise? - If they can all manage to find a relationship and keep a healthy one going - then you have absolutely nothing to worry about!

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The Top 10 Minerals And Vitamins We're Not Getting Enough Of

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In a world where the focus on our health has dramatically shifted towards it, it’s hard to comprehend why we’re still not getting the vitamins and minerals that our body needs. Partly, we are not to blame; a change in how we grow our food, from the vegetables to the animals, has meant that some of the essentials are lost without us totally realizing it. Our need to eat foods which have been processed and our desire not to wait for meals (hello, drive thru!) has also lead towards a deficit.

So what are we actually missing out on - and how can we go about reversing this?

Magnesium

This inorganic mineral is responsible for a lot happening within your body. It helps conduct the structure of all of your bones, as well as being required for the synthesis of DNA. It can be found in green, leafy vegetables and legumes, so if you’re adding these to your diet then you should be getting your RDA in abundance. Some cereal brands have also started adding it to their product to ensure that you’re getting a healthy dose in the morning.

 

Sulfur

Once upon a time, when organic farmers were the norm and you would rely on your pet cow for both dairy products and the manure to spread on your crops, sulfur was a regular part of our diet. Nowadays, with the introduction of fast farming and a whole load of change to where our food is coming from, we aren’t getting as much as we need. Sulfur helps with disease resistance, increasing enzyme production within your body to fight off any unwanted illnesses. You can buy sulfur crystals to help your body get back right, or start tracing your food; knowing exactly where it comes from and the process used to create it is a good first step to take.

 

Fluoride

We are actually getting more access to fluoride than ever before, with certain water companies adding it to our regular flow so we don’t even notice that we’re getting it. However, a lot of people are purposely not ingesting it as it’s not an essential nutrient. It helps to protect against things like tooth decay, which can be a real concern later on in life. You don’t need a lot of it - too much fluoride is definitely a bad thing, but allowing a little into your water and toothpaste will really help with the condition of your teeth and bones.

Vitamin K

This is the vitamin that is most well-known for the effects that it has to the clotting of your blood. Our blood needs to be able to clot once we bleed, else we just won’t stop bleeding - it’s as simple as that. It works hand in hand with Vitamin D, and if you have been tested for deficiency in either Vitamin K or D, you will be deficient in the other one too. It is a fat-absorbed vitamin, so you need to be eating a good amount of fat in your diet to feel the benefits from it. If you have eradicated fat from your diet entirely, then there is a high chance that your body is operating on a deficit. Vitamin K is important for the prevention of such diseases as cancer and Alzheimer’s, as well as osteoporosis and diabetes. It is naturally occurring within green plants, so ensuring that your plate is full of them either at lunch or dinner time is a great way to go about getting more of this vital nutrient in your system.

 

Potassium

Potassium can be found in so many yummy foods that it’s actually harder to avoid it than it is to remind yourself to eat foods that contain it. If you have been experiencing things like dehydration, headaches and menstrual cramps that are hurting a bit more than they normally would, this can often be attributed to a lack of potassium within your diet. It is required to keep your vital organs functioning, so the more you can get, the better. It’s famously found in bananas, but the levels of potassium in this fruit compared to avocados, sweet potatoes and wild-caught salmon is considerably lower. That doesn’t mean that you should stop eating bananas, though - they’re a natural mood-booster as they help to release the dopamine hormone, giving you a buzz.

 

Sodium

More commonly known as salt, sodium is something that we need in our diet. However, too much of a good thing can turn into being bad for your body with this mineral. The more potassium that you take in, the more it will help with the breakup of sodium in your body. We do need a certain amount of salt to help our blood flow, as well as helping our nerves and muscles to work as they should. It can be easy to go overboard, as a lot of our food already contains the RDA for salt intake. If you know that you’re not getting as much as you need, the symptoms can be quite clear; you may just be having headaches, but more severe cases can see a drastic reduction in the stability of your mental health, as well as seizures.

Vitamin C

A lack of Vitamin C can cause a condition called scurvy to occur; typically associated with 18th century sailors which resulted in bleeding gums, intense bruising and blood spots appearing on the skin, it had appeared to have been completely eradicated … until cases were reported in Australia last year. Our diets are lacking in the fruits - such as oranges - which are big providers of this natural disease-fighter.  We definitely need to be trying to get it into our systems as much as we can.

 

Iron

Iron deficiency anemia is unfortunately on the rise currently due to poor diets. This means that your body isn’t producing as many blood cells as it should. The result of this is that those who are suffering from a lack of iron are more prone to become fatigued quickly, becoming pale in complexion and having an increase of headaches. The less common symptoms include a desire to eat non-food items such as paper or clay; this is due to your body reacting in a way to get you to ingest more iron from any means possible. There are certain tablets that you can take for it (especially within pregnancy, where you may be prescribed medication by your doctor), as well as drink supplements that contain a good amount to get you back to rights.

 

B Vitamins

There’s no such thing as Vitamin B - just a whole host of vitamins that fit under the umbrella! Each one plays a very important role, mainly centered around the nervous system and the functions of the skin. Folic acid counts as a B vitamin, which pregnant women are recommended to take to help with the development of their baby. These vitamins can be found in everyday foods like dairy and cereals.

 

Vitamin E

Not much is spoken about Vitamin E, but it’s still an essential for your body. You don’t need to eat it every day, as your body is clever enough to store it for the future on the days that you have ingested a lot. It can be found in foods such as seeds and nuts, so snacking on these throughout the day can really help to boost your Vit E levels. It helps to keep your eyes and skin healthy, as well as teaming up with the other vitamins to help fight against diseases - so what’s not to love?

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Thinking of Delaying Your Period? Here's the 411 On What You Need To Know

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Is it Safe?

There’s rarely a “good” time for your period to arrive, but some are a little more frustrating than others. While it’s obviously a natural occurrence and something we all get used to, for some women, the pain can be unbearable and for others, you may not feel like dealing with the agonizing symptoms that may come with it.  

If you are the latter, or just someone who just doesn't want to deal with Mother Nature at the time she may trotting along, delaying your period can be done, BUT it should not be done on a regular basis. There are treatments available which can delay your period for up to 17 days. It  can be extremely effective in most cases; however, as with many medications it does come with some  risks.

What Are My Options?

Oral contraception is usually a fixed dose via the combined oral contraceptive pill (COCP). Women who choose to use the COCP generally have fairly predictable menstrual cycles, experiencing their period during their 7 day break after their monthly strip of pills ends. If you’re on the COCP you can delay your period simply by moving straight on to your next pack without your normal break. Your cycle will then be delayed until you take a break from taking the pill. This shouldn’t be done regularly, and you should aim to return to normal for a couple of months at least following the break.

For women who don’t use the COCP, a synthetic hormone tablet Norethisterone is usually administered. The prescription for the tablet is generally one 5mg tablet three times a day for the given number of days (with the maximum being thirty days) a woman wishes before her period resumes to normalcy.

Norethisterone should only be used occasionally. It is a progestogen hormone. Progestogens are hormones that sustain the uterus lining. Under normal circumstances, there is usually a fall in the level of progestogen hormone in the body leading to the start of the menstrual cycle. The hormone sustains the uterus until a time when the tablet is stopped. The tablet also plays a vital role in changing the quality of the endometrium wall. The changes prevent any fertilized eggs that have been fertilized from implantation.

The Risks Involved

While Norethisterone is generally the safest method for women who choose to delay their period, there are some risks associated with it for some people. For example, those with deep vein thrombosis (DVT) will have to visit their doctor for medical advice before taking Norethisterone. It’s always a good idea to consult with your doctor before taking any new medication.

Side effects of the pill can include some issues with stomach bloating and discomfort, as well as potential spotting or discharge. There are various other potential side effects which may occur, and although the likelihood is rare, it’s worth checking them out before deciding to go ahead.

In most cases it’s perfectly safe to delay your period under certain circumstances, provided it’s not something you do too often or for an extended length of time. As always, you should consult with your gynecologist or primary care physician to see if any of these options may work for you and your situation.

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