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how to improve the quality of your sleep

Easy Ways to Improve the Quality of Your Sleep

Quality sleep is essential to ensure that you get the energy that you need the next day. However, for some people, getting a good night’s rest can be quite challenging. This can be attributed to different factors which can vary depending on the lifestyle and the overall health condition of a person. This article tackles some of the easy ways how you will be able to improve the quality of your sleep.

tips for improving your sleep

Stick to a Routine

One of the easiest things that you can do to improve the quality of your sleep is to try and stick to a routine. This means that you need to keep in sync with your body’s natural sleep and wake cycle. In the beginning, this may prove to be quite challenging, but as soon as you have established a schedule, getting to bed at the same time each night will prove to be effortless.

There are several ways on how you can start a routine. To help you begin one, you can consider using pure CBD oil to aid sleep at almost the same time each night. There is also the option for you to take a warm bath a couple of hours before your bedtime, signaling your body to relax and calm down. The key is in trying to sleep and get up at the same time every day.

As much as possible, avoid sleeping in on the weekends too no matter how tempting it can be because this can disrupt the sleep-wake cycle that you are trying to establish. You should also be smart about napping, which means that you should limit them to about 15 minutes early in the afternoon if you need to recharge. In parallel to this, try to fight off the drowsiness that you may feel right after dinner.

Control Light Exposure

Another easy way to improve the quality of your sleep is to control your exposure to light. For instance, during the day, soak up the sun and spend more time outside during the daylight. Let natural light into your home too by opening up your windows and curtains accordingly. In case you live in an area where you experience short days particularly during the winter season, you may even consider leveraging a light therapy box.

As soon as the night kicks in though, make sure to avoid bright screens a couple of hours before your bedtime. This means that you need to steer clear from late-night television shows as well as reading with backlit gadgets. When it is your time to sleep, make sure that your room is dark and even if you get up during the night to go to the bathroom, it will help to keep your lights down.

Improve on your Sleep Environment

You can also enhance the quality of your sleep by improving your sleep environment. For instance, make sure to keep the noise down or try masking the noise you hear from the outdoors with the use of a sound machine. Merely wearing an earplug can also do the trick. There is also the option for you to keep your room cool, making sure that you have adequate ventilation.

You should also see to it that your bed is comfortable and that you have enough space to turn comfortably. You may even want to try out different types of mattresses or pillows, particularly if you often wake up with a sore back or a stiff neck. Make sure to reserve your bed only for sleeping so that your body will be able to associate it only for rest, and not for work or other tasks.

Don’t Forget to Exercise

Exercising during the day can also help you get better rest during the night. You don’t have to perform a rigorous exercise though because even merely walking for about ten minutes a day will already help significantly. Don’t be discouraged if you don’t feel the effects of your exercise routine immediately because it takes several months before you tend to experience the sleep-promoting effects of proper exercise. Just time your exercise right because working out a couple of hours before hour bedtime can also interfere with your sleep.

Be More Conscious of What You Eat

What you eat can also affect the quality of your sleep. For this reason, make sure that you are more conscious of your diet. For instance, limit your caffeine intake because this is one of the most effective stimulants that can disrupt your sleep and keep you awake.

Even sugary foods and refined carbs can also trigger wakefulness as these are known to generate energy, which is more beneficial during the day time. As much as possible, you should also avoid big meals at night or make your dinner time earlier. In the same manner, try to avoid lots of liquid intake in the evening, causing you to wake up in the middle of the night to go to the bathroom.

Clear your Mind

Finally, exert the extra effort to clear your mind from anything that causes you stress. In this way, you will be able to sleep better. To do so, you can practice some breathing exercises. In this case, all you need is to lay down on your bed and close your eyes with one of your hands on your chest and the other on your tummy. When you breathe through your nose and exhale through your mouth, the hand over your tummy should rise and fall accordingly. The movement of the hand on your chest should be very minimal. This breathing exercise will help you calm down and clear your mind, perfectly in time before you go to sleep.

how to improve the quality of your sleep

To improve the quality of your sleep, make sure to stick to a routine and control your light exposure. Alongside this, you can also enhance your sleep environment. Don’t forget to exercise, eat better, and overall, practice a healthier lifestyle. It is also important to clear your mind from the things and thoughts that can cause you stress. All these are geared towards ensuring that you get the quality rest that you deserve at the end of the day.

learn effective dieting tips for a slimmer body

Effective Diet Planning Tips That Will Help Achieve A Fitter and Slimmer You

Whether you’ve just started to gain weight or have been overweight for quite some time, there often comes a time where you can’t help but think about what you could possibly do to make a change. You’ll really be able to commit to change in your lifestyle only if you’re doing this for the right reasons- yourself. If you find that you’re trying to lose weight because someone has made you feel terrible about yourself or you feel like you have to live up to a certain standard, the progress won’t last very long, and you won’t be able to commit to it wholeheartedly.

learn effective dieting tips for a slimmer body

This is why you need to do this for you - to feel better and healthier with your body. This is why we’re going to get you started off with a few planning tips that are bound to get you on the right track to lose weight effectively while maintaining a healthier lifestyle so that you stay that way. 

Find the Right Workout Plan for You

You can’t have a complete diet plan without integrating fitness into your life. The problem with most people is that their mind directly goes to high-intensity workouts, and this can be disheartening and intimidating, and can totally put you off the plan altogether. It’s important to note that we’re all different in the ways that we think and in the way we get things done, and this is why it’s so important for you to find the fitness plan that is tailored to you. First of all, do a bit of research and try to find out what’s out there. There are different kinds of workouts and it will suit you if you really get into the knowledge of each one to see if this is something that appeals to you. 

The next step would be to find a personal trainer that can tell you more about what could work for you, and this is how you can gradually work out what is easily integrated into your life while having a good time and feeling accomplished as well. For example, if you want to pair yoga in the morning with a jog and then a dance class in the afternoon, that works for you and it will be effective because you will have a better understanding of how each of these practices affects your body, and your trainer will be able to tell you what you need to add or remove to make it even more effective. 

Look for a Diet Plan that You Can Work With In the Long Run

It’s really quite disastrous how we jump from one diet to the next, hoping that the current one is the holy grail. All the while, we’re not doing our body any favors by putting it through a world of stress. This is why you need to find a diet plan that works for you and is realistic in the long run. You don’t want to be putting your body at risk just to lose weight. This is why you should definitely consider natural weight loss programs because it’s an approach that isn’t extreme and works to naturally help you lose weight without stress or creating deficiencies. It’s important that you always put any pre-existing health conditions into consideration before you get onto any plan. Always visit a nutritionist and your doctor to get a full report on what you need and what you shouldn’t and what you can do so that you can have a diet plan become part of your natural lifestyle. 

Don’t Torture Yourself

If you’re miserable while you’re following a diet plan, then it’s not the one for you- it’s as simple as that. There’s a difference between initially struggling a bit and falling into a depression. At the beginning of any change that we make to our lives, it can be strenuous, but the end goal is worth it. However, if you find yourself depressed and unable to carry out any kind of plan, then stop. It’s not the right plan for you. 

tips for sticking to a diet

Get Help in the Kitchen

The best thing about the world today is that we have so many resources to help us lead healthier lives. There are services that specialize in setting up boxes with all of the ingredients needed for every meal along with the recipe, so you don’t have to stress about that. You can also get help from online cooking classes. So ordering in doesn’t have to necessarily mean junk food anymore. Your snacks can be healthy snacks, and your drinks don’t need to have calories anymore.

It really all comes down to being able to create a new outlook on your life and the way you live it. Sometimes changes are difficult to make, but you’ll find that the end goal is more than worth it. These tips are simple enough, but they’re extremely effective and will help you to stay focused on your journey towards a better, healthier and happier you. 

learn how to make a green smoothie

How to Easily Make Green Smoothies

Green smoothies are a great source of nutrients and a good way to hit your fruit and vegetable five a day quota. Smoothies tend to retain the beneficial fibre content from them, unlike juices, which maximises the goodness your body absorbs. If your body is crying out for a green detox or some wholesome green-type goodness, then this article is for you.

learn how to make a green smoothie

Get a Blender

This is the first requirement in making a green smoothie, or any smoothie, in fact. You want a blender that can blend a variety of fruits or vegetables to avoid the monotony of what one fruit or vegetable can keep tasting like. 

Alternatively, you may have a fruit or vegetable that you enjoy drinking or need to for specific nutrients or other health benefits. Celery has gained popularity in recent years, not just for its nutrients but it’s ability to keep you hydrated. The best celery juicer is one that best meets your needs, so knowing what these are beforehand will help you avoid unnecessary additions which could cause you to go over your budget.

Your blender should come with a cup in which your fruit or vegetables will be placed and blended in. Once you have this, you are ready to make your ingredients.

Fruit and Vegetables

The integral component in any green smoothie are the green leaves. These can be one or more of the following:

  • Spinach
  • Kale
  • Arugula

All are low in sugar and calorie content. They contain various nutrients and antioxidants that are good for your body. They are most beneficial when consumed raw, like in a smoothie.


Another good ingredient to add is an avocado; a third is a recommended daily portion. Avocados contain monounsaturated fat, which is a good fat along with twenty other vitamins and minerals. They add a creamy texture to smoothies, although they can be quite bitter. You can counteract this with different fruits and vegetables.


You can add one apple and banana to bring an element of sweet flavour to your smoothie. Being fruits, both have nutrients that are good for your body to consume. Different fruits can be added daily to change the flavour of your smoothie, such as mangos, strawberries, pears and peaches, for example.

Manuka Honey

Manuka honey is renowned for its health benefits and adding a tablespoon to your smoothie will provide you with them. It will also act as a sweetener.


Powders like Spirulina and Chlorella can be added so that you get more nutrition from your smoothie. These will change the colour of your smoothie to a dark green. You can also add powdered vitamins and nutrients this way too. Follow package guidelines in this regard as you do not want to add too much of a supplement.


You can add water, but it will make your smoothie have a thin consistency. If you want something a bit more nutritious consider hemp or almond milk, both unsweetened, to add to your smoothie ingredients. Each will provide a different taster and is nutritious in their own right.

green smoothie recipe


This is down to personal preference. Some people want their smoothies to be ice cold whereas others do not want theirs to be as cold. Adding 3 - 4 ice cubes will provide that chill factor to your drink.

The manufacturer of your smoothie maker may have an order of preference as to what fruit or vegetable should be placed into the smoothie cup first, so always read the guidelines. If not follow this order to create a delicious and nutritious green smoothie:

Before putting each item into the smoothie cup:

  1. Slice a handful of spinach and kale leaves 
  2. Slice a banana
  3. Dice a third of the avocado
  4. Dice your apple - do not use the seeds as they can make you ill after being blended - 
  5. One tablespoon of manuka honey 
  6. Half a tablespoon of spirulina
  7. 3 diced strawberries
  8. Handful of nuts and dried goji berries
  9. Three ice cubes
  10. Fill the smoothie cup with the liquid of your choice and blend

It is best to consume your smoothie soon after you have made it so that you obtain all of the fresh goodness immediately as not all of them will remain. This is because of how oxygen will work with the ingredients once blending. Consider swapping celery with the apple or adding cucumber slices for a refreshing alternative.

Smoothies are a delicious way to ensure your body is getting the daily nutrition it deserves. You can never get bored with them because by changing one ingredient, the taste can also change. They do not leave you hungry, but instead give you loads of energy to get through your day.

what is weight loading

What Is Weight Loading and Why Is It Important

Weight loading, or training with weighted vests, is becoming one of the most popular methods of training, not to mention that this type of exercise offers a range of benefits for people of all ages. While running and walking increase your calorie burn rate, a weighted vest will give a boost to metabolism and increase your calorie burn rate even more. If you want to know more about weight loading and why many people are now interested in it, continue reading to find out.

what is weight loading

Weight Loading

As the name suggests, these exercises can be done while wearing weight vests, which are typically made of composite materials or heavy-duty vinyl. You can increase or decrease your vest weight to control the intensity of your exercises. Normally, weight vests are worn while doing cardio exercises like walking, jogging, running, or hiking, but you can also wear them for bodyweight exercises or any speed or agility exercises. Make sure that you’re controlling the intensity so you won’t burn out quickly or sustain any muscle injuries.

Choose the Right Weight Vest

When you shop for a weight vest, you’ll find a lot of variations on the market, which can be a bit confusing if you haven’t tried one before. As we mentioned earlier, you should buy a weight vest depending on your fitness along with other factors, like the material for instance, what type of exercises you’re doing, and your fitness goals. Luckily, weight vests are highly adjustable, which makes most weight vest models suitable for almost all types of exercises. You should also make sure that the vest fits well, or else you won’t be able to do your workouts as effectively as you did without wearing it. Vests must be snug and comfortable around your body and it shouldn’t throw your balance off. If this isn’t the case for you, it might be time to adjust the weights or get a brand new one.

Consider Your Shape and Exercises

What shape you’re currently in will significantly affect your options when it comes to the size and weight of weight vests. Luckily, they come in all shapes and sizes, so your body mass won’t prevent you from using them. However, make sure that the weight in these vests correlates with your body mass, especially if it’s hindering you from exercising for longer periods. After you lose some weight, you can add more weights to your vests and continue with your exercises as usual. As for your exercises, make sure that you can execute them without exhausting all of your stamina. Once they become easier, you can add more weights.

Why Weight Loading Is Important

Weight vests are designed to up the difficulty of your exercises, so it doesn’t matter what type of activity you’re doing, as you’ll certainly struggle with a layer of weight added to your overall body mass. Despite how exhausting that might sound, it can be highly beneficial. Here is how.

Improve Your Strength

Weight vests are known to increase strength and endurance, mainly because carrying extra weight requires more strength; hence, more oxygen, and all of that happens while your energy is being depleted. However, your body will soon adapt to the added weight and will be able to make up for the depleted energy and oxygen, which can increase your strength and improve your endurance in the process.

Musculoskeletal Benefits

Your bones will also be positively affected by the newly added weight as much as your muscles are. Wearing a weight vest increases the load that is transmitted through your bones, which will stimulate the osteoblasts cells in your bones to create new bone material; therefore, your bone mass will increase as well. This is a natural response induced by the newly added weight to your body, which will make your bones stronger and denser to carry the extra weight you add to them.

Better Posture

A poor posture can have a drastic effect on your overall productivity, as it can lead to pain and discomfort while working out or while you’re sitting on a chair. Luckily, you can improve your posture by simply wearing a weight vest. These vests can help you stand up straight, which will prevent you from slouching and help you develop a better posture eventually.

Weight loading can be one of the best adjustments you add to your training exercises, but make sure that you’re doing it correctly in order to garner all of its benefits. Finding the right weight vest can factor into the quality of your weight loading exercises, so consider the factors mentioned here before buying one. Finally, make sure to add some variety to your workouts to improve all your body muscles strength, and endurance.

hai transmission risks

How to Reduce HAI Transmission Risks

Healthcare systems around the world work hard to help patients with various medical issues. When we get sick, we seek treatment at our local hospital. However, going to a healthcare facility doesn’t always result in receiving medicine, treatment, or a cure for our ailments. 

Sometimes we catch more severe diseases while staying at a hospital. These are called Healthcare-Associated Infections and here’s what you can do to reduce your risk of catching one. 

hai transmission risks

The Problem of Healthcare-Associated Infections 

Hospitals are often kept to strict sanitation standards. However, that doesn’t change the fact that healthcare facilities are also the perfect place for various germs, bacteria, and viruses to thrive. 

That being said, most of those who are at risk of HAIs are patients that had a urinary catheter installed, or have just come out of surgery. Any time you perform any kind of invasive procedures on a patient, the risk of HAI spikes. 

How to Reduce the Risk of HAI Transmission? 

Although the spread of HAI is difficult to eliminate completely, there are ways the risks to an acceptable level. Almost all of the following methods rely on effective planning and contingency procedures. Without them, the equipment we’re about to talk about has very little effect. 

Organization and Planning 

Vectors of HAI transmission aren’t many, but they are complex. The most important method of HAI suppression is frequent and methodical disinfection of all facilities. Having a good cleaning schedule in place is essential. In fact, surveys show that most healthcare employees recognize the lack of frequent cleaning as the main risk of HAI transmission in their place of work. 

Additionally, the use of efficient equipment has also shown to be a major factor. Experts over at https://www.healthysole.com/video argue that using advanced UV disinfection technologies leads to significantly lower rates of HAI transmission. Furthermore, they note that the use of UV radiation offers new options as far as disinfection goes.
learn about different transmission risks

Personal Hygiene

There are generally two vectors of HAI transmission that carry the highest risks — vertical and horizontal. 

  • Vertical vectors imply infection through the use of the same facilities (i.e. two patients using the same bed consecutively). This type of HAI transmission is prevented through proper cleaning and disinfection procedures. 
  • Horizontal vectors imply the spread of infection from one patient to another using a carrier. In many cases, the carrier is none other than the attending physician. 

Preventing the spread of HAIs through horizontal vectors of transmission greatly depends on the healthcare worker’s personal hygiene habits. Frequent handwashing, contact discipline, and extensive use of hand sanitizers have shown a significant reduction in the rate of transmission among patients deemed as high risk. 

Limited Intervention Exposure 

While HAIs spread through contact with physicians as well as medical equipment, they also spread through various interventions. Catheters, central lines, and other tools frequently used to treat/monitor patients are real HAI hotspots. 

While it is borderline impossible to eliminate the use of these instruments, you can choose the timing, as well as the place of insertion that reduces the risk of HAI transmission. 

Additionally, optimizing patients also plays a vital part in this process. Recognizing which patients are susceptible to certain types of infections can help with the planning and triage of such cases. 

Advanced disinfection technologies such as contactless UV disinfection are only as effective as the system they’re a part of. By focusing on proper planning, you can increase the efficiency of any tools and procedures you have in place. 

Improving Personal Hygiene Awareness 

Healthcare facilities are often hectic when they reach peak capacity. Especially if we’re talking about tier 1 trauma centers and similar facilities. That being said, no matter how much traffic a facility sees on any given day, it is of utmost importance to maintain high levels of personal hygiene. 

Washing hands is the most basic form of personal hygiene, but also the most crucial one. Medical workers and healthcare professionals spend hours in contact with patients, handling equipment, and generally being exposed to all kinds of germs. By building a strong personal hygiene culture within your organization, you can set the stage for more complex HAI suppression systems. 

Constant Monitoring 

Once you’ve implemented every infection control procedure and contingency into your regular schedule, it’s important to stay on top of it all. Keep monitoring everything and make changes along the way. 

Patient profiles change, meaning that your sanitary needs also change depending on who is receiving treatment in your facility. By staying on top of HAI, you can reduce the risk of transmission to acceptable levels.

learn about the benefits of using a personal trainer

7 Benefits a Personal Fitness Trainer Can Provide

More and more people are taking their fitness and health seriously because it is one of the keys to ensuring a better lifestyle and longevity. To accomplish this, some go to the gym or leverage technology to follow certain workout routines that they can watch through their gadgets. Others rely on personal fitness trainers to ensure that they will be able to achieve their fitness and health goals. This article delves into the benefits that only a personal fitness trainer can provide.

learn about the benefits of using a personal trainer

Customized Training Plan

One of the primary advantages of having a personal fitness trainer is that they can create a customized training plan for you. A personal trainer will take into consideration your capabilities and goals, which he or she will use as a basis in coming up with a personalized plan targeted to help you achieve your fitness objectives. The trainer will also consider your diet and schedule, which will also be incorporated into your training plan. With a customized training plan, there is a greater chance for you to succeed because the process is aligned with your abilities.

Exercise with the Proper Form

Another advantage of relying on the help of a fitness trainer is that you get to perform exercises with the proper form. In doing so, you will be able to maximize the benefits of your workout routine because you are doing them properly. In addition to this, you are also less likely to garner any injuries during your workout session because you are doing the exercises properly.

Training Education

A personal fitness trainer will also be able to provide you with the proper training education that proves to be beneficial for the long-term. They will be able to teach you proper exercise techniques that will be able to help you maintain your health and fitness. With their seasoned expertise and knowledge in their line of work, they will also be able to teach you proven exercise methods that will help you achieve your fitness goals, regardless of whether you intend to lose weight or build muscles.

Nutritional Guidance

Alongside a proper workout routine, you need to be more conscious of what you take in. This is where a personal fitness trainer can step in too because they will be able to provide you with ample nutritional guidance to best complement your workout session. For instance, if you want to strengthen and build your muscles, they may work with a nutritionist to come up with a meal plan consisting of healthy fats and protein.


A personal fitness trainer will ensure that you won’t slack off or procrastinate in working out. They will not accept your excuses on why you want to skip working out or exercising. Rather, they will help you stick to your schedule to ensure that you achieve the goals that you have set for yourself when it comes to your health and fitness.

using a fitness trainer

Support Network

When you are trying to stay fit and healthy, you need to surround yourself with the right people who will be able to support you achieve your aim. In this case, a personal fitness trainer is one of the most notable persons that you should include in your support network. Apart from looking out for your overall well-being, they will also motivate you to keep on moving forward. They will also help you boost your confidence, particularly after you slowly realize the results of your efforts.

Sustained Healthy Habits

Finally, with the help of a personal fitness trainer, you are more likely to sustain your healthy habits rather than otherwise. They will constantly remind you of your goals, as well as how far you have come in achieving them, pushing you to move forward and maintain the good and healthy habits that you have started, regardless of the pressure or stress that you experience. They will also be able to challenge you in a manner that no other person can do when it comes to your health and fitness.

If you are serious about achieving the fitness and health goals that you have set for yourself, then get the help of a personal fitness trainer. They are the best people who will be able to come up with a customized training plan for you and help you exercise with the proper form. They will also provide you with proper education when it comes to fitness and training, and offer you nutritional guidance to complement your workout. They will also see to it that you are accountable for your health and fitness while being your support network at the same time. With a personal fitness trainer, you are sure to sustain your healthy habits, leading you to achieve your goals.

benefits of percussing therapy

How Can Athletes Benefit From Percussion Therapy?

If you’re committing your time and your body to a sport, then it’s time you start doing what you can on the sidelines to keep your body in tip-top shape and to soothe it in such a way that’s conducive to your next workout. You’re probably familiar with the typical aches and pains that come after a workout, and there’s actually things you can do to ease the pain while also doing a service to your body. Percussion therapy is one of them, and here’s what you need to know about it.

benefits of percussing therapy

What Is Percussion Therapy? 

Following an intense workout, the number one priority of athletes should be to get as much blood circulation going as possible and massaging stiff muscles. Why is this important? It’s because it speeds up recovery time, alleviates soreness so that you can continue working out the next day, and it keeps injuries to a minimum.

Percussive therapy applies pressure to target areas and can push out lactic acid from your muscles, which will help with the soreness. This pressure also inspires blood circulation, which helps with recovery. 

By relaxing stiff muscles, flexibility will be enhanced. This will relieve some pressure on the joints, increasing your overall mobility. 

How Does It Work? 

A percussion massager is a handheld device that sends jolts of energy to concentrated areas of your body. These rapid pulses of pressure created by these powerful massage guns softens muscle tissue where stiffness builds up due to exercise. It can also help with stress or fatigue. 

The device moves in kneading strokes in a pattern of your choosing. 

Unlike many electric massagers, it doesn’t move in circles, but creates vibrations to deeply penetrate the muscle tissue to clear out lactic acid and provide relief from fatigue, cramps, muscle stress, or pain. All of the effects are adjustable in strength and pattern. 

Why Is Percussion Therapy The Best Massage For Athletes? 

No matter what sport you play, there are bound to be muscle groups that are going to get exhausted from playing the sport or working out. One of the reasons percussion therapy is so useful to CrossFit athletes is because it can be used as a recovery tactic. When you’re trying to be the fittest man or woman on Earth, you can’t really take a day off. So you have to soothe your muscles when you can.  

Clears Lactic Acid, Reduces Recovery Time

Lactic acid is the cause of muscle soreness after a workout. The percussion massage instrument clears lactic acid out. This is particularly useful because you’ll be able to use the muscle at the same capacity the next day, aiding you in gaining even more muscle. 

Accelerates Warm Up Time

By increasing blood circulation, the muscles get “warmed up” quicker, which can help you quickly warm up any stubborn muscle group you have before training. Warming up efficiently is a crucial part of avoiding injuries. 

Improves Flexibility

Sometimes working out too much, or even a sedentary lifestyle can be the cause of knots in your muscles, and percussive therapy can assist with that. By working out the knots and relaxing stiff muscles, your range of motion will be enhanced. Flexibility is key in avoiding injury and keeping your muscles in good condition for training and competing. 

Why Is It Better Than A Traditional Massage Therapist? 

Of course hands are used during a traditional massage, and to get the same effect as a permissive therapy session takes much more of your time. The handheld device will only require 15 minutes in target areas. It’s also best to work the muscles with the device directly after working out. This is not possible with a traditional masseuse. 

Hands will not be able to provide vibrations and cannot penetrate target areas. Human hands cannot apply pressure pulses or give a deep tissue massage. This fact alone makes percussion therapy 20 times more effective than traditional massage. 

How Often Should You Use A Percussion Massager? 

A percussion massager can be used every day, but it shouldn’t be used for more than 15 minutes in target areas. Using it more than twice or thrice a day will defeat the purpose by creating more lactic acid. Make sure to set a time and focus on one area at a time to get the full effect.

benefits athletes can see from therapy

If you have injuries, then there’s a possibility that this device will not be the right fit for you. Depending on the injury, it could cause more harm than good. Always check with your doctor or physical therapist before trying one out. 

make your sauna experience better

Simple Tips That Will Make Your Sauna Experience A Lot Better

Saunas and steam rooms are great ways to relieve stress, relax, and detoxify your body. If you live a busy lifestyle, and you just want to spend some time enjoying and treating yourself, going to a sauna is a really good idea. It has numerous health benefits like pain relief, muscle relaxation, or skin cleansing. Studies have shown that going to the sauna regularly can increase your metabolic rate, improve circulation, and help with anxiety and insomnia.

make your sauna experience better

If you want to maximize your sauna experience, avoid possible risks, and get all the benefits, here are some simple tips that will guarantee your safety and enjoyment.

Avoid Eating A Heavy Meal Right Before Sauna

When you eat a heavy meal a lot of blood is concentrated in your digestive system. Since sauna improves blood circulation throughout the body, you won’t be able to achieve all the benefits if you have eaten a lot. Wait for at least one hour for a truly revitalizing sauna experience. While your body digests food, your blood pressure may drop a little bit. The heat from the sauna also lowers your blood pressure, so make sure you eat lightly to avoid getting nauseous or light-headed.

Drink Water Before And During A Sauna

Experts believe that a person loses approximately 2 cups of body water while in a sauna, due to high temperatures. Keeping your body hydrated is essential. Make sure you drink at least a glass of water before the sauna. Whether you are in the Spa salon or at home, make sure you bring some water with you in order to replace lost fluids. Never drink alcohol, because it increases the risks of dehydration, not to mention other health risks (e.g. balance, sensation, movement, or mental capabilities). So, instead of grabbing a cocktail or a beer after relaxing in the sauna, choose water with lemons, cucumbers, or mint to refresh you.

Take A Warm Shower Before Starting Your Sauna Session

If you want to maximize your sauna experience try showering with warm water and mild soap to prepare your skin. You will see a big difference. Your pores will be opened and your skin moisturized, so it’s not just for hygienic purposes. Removing excess oils produced by your skin, any dirt or dust, or creams and lotions is very important. Don’t apply any oils or powders after your shower, because you don’t want to clog up your pores.

tips for using a sauna

Invest In Accessories

Purchasing some interesting accessories can make your sauna experience more relaxing and enjoyable. Choose a sauna that offers headrests, backrests, or footrests for maximal comfort. 

Aromatherapy oils are luxurious and have many health benefits. They often add an atmosphere of relaxation and calmness. Combine them with gentle sponges and brushes. You can bring sea salt to the sauna for a nice scrub or put honey on your skin for moisturizing and increased sweating.

Don’t forget timers and thermometers. They are essential because you need to keep track of the room temperature and the time you have spent in the sauna. Nice lighting and calming background music are important factors as well.

For the authentic Finnish sauna experience don’t miss whisks, ladles, and buckets. When you pour water over hot stones it creates waves of heat that will open your pores and help you sweat out the toxins. Your skin will feel smooth, refreshed, and clean.

Relax, Meditate, And Focus On Positive Emotions

During your time in the sauna, you should be calm and present. Take your time to unwind and relax. Forget about any worries, stay quiet, and reflect on positive emotions. Enjoy nice background music and dim lighting and try to relax both physically and mentally.

 Aromatherapy can be very helpful, so make sure you have your favorite oil with you. Most people prefer eucalyptus, mint, rose, or lavender oil, but feel free to combine them the way you like. Experiment with chamomile, apple, or sage fragrances by adding them to the water you will pour onto the hot stones. The aroma will calm your senses, open the sinuses, and soothe sore muscles.

Take A Shower After Your Sauna

Traditionally, sauna users will jump into cold water or roll into the snow after being in the sauna. However, most people prefer a more gentle way to cool down. If you want a more gradual change of temperature - take a lukewarm shower or climb into a cold pool very slowly. It’s important to lower your temperature, so make sure you don’t skip this step. It will help you rinse off the sweat and close the pores. We guarantee you will feel re-energized.

After the shower, take your time. Lie down and allow your body to air dry slowly. Don’t worry if you continue sweating for a little while, it’s completely normal because your body needs time to adjust. Sit or lie for at least fifteen minutes before getting dressed.

So there you have it! These few tips will make your sauna experience enjoyable and safe. Make sure you try it! It’s very beneficial for your health and incredibly relaxing.

learn about contributing factors about obesity

Obesity: Contributing Factors and Possible Solutions

Current data from the CDC shows that obesity affects more than 40% of adults twenty years old and above. These numbers are quite alarming, considering the numerous health risks one is exposed to when suffering from this condition. Well, perhaps these high numbers are due to the way the modern world has affected people’s lifestyle, nutrition, and other factors.

learn about contributing factors about obesity

If you are the health-cautious kind of person, there’s a big chance you wouldn’t want to grow obese or overweight. If you or someone you love is at risk or already suffers from this disease, it is essential to get enlightenment on how you can prevent it or seek treatment. On this note, let us look at some of the contributing factors of obesity along with various possible solutions.

1. What Is Obesity?

Obesity refers to the state of having excess body fats. The complex disease occurs when a person exceeds the maximum BMI or body mass index. It often stems from the regular consumption of calories so much higher than the body burns during activity. Accumulating over time, the excess is stored as fat in various parts of the body.

As earlier mentioned, obesity can pose a plethora of health risks to the sufferer. Among others, these may range from health disease to diabetes, high blood pressure, and even cancer. For such individuals, bariatric surgery is a common remedy. A highly qualified professional can help ensure that the potential issues or complications from weight loss surgery are minimized. There are various types of weight loss surgery for obese individuals but as we will discover below, these work best when combined with a healthier lifestyle. Let's now shed some light on the causative factors and solutions for obesity.

2. Obesity Contributing Factors

This weight-related disease has various contributing factors. Some of these include the following:

  • Physical inactivity - People who are less active or rather sedentary, tend to burn fewer calories than those who are ever active. With time, they end up gaining more weight than normal. This is why people are advised to always exercise to keep their bodies fit.
  • Excessive eating- Overeating leads to weight gain. This is even so if the food taken is rich in unhealthy fats. Excess starch in food is stored in the body as fat, which could gradually lead to obesity if taken in high amounts.
  • Genetics- At times, obesity is something bound to happen if it's in the gene. If your parents are obese or most people in your family are, then you are likely to be obese. Genetics can affect the hormones responsible for the regulation of body fat, which translates into excessive storage of fats in your body. One of the causes of obesity-related genetics is leptin deficiency. Leptin controls the weight of the body by sending impulses to the brain to eat less when there is excessive fat in the body.
  • Psychological factors- Emotional distress in some people influence their eating habits. When bored, sad, angered, or stressed out, these people tend to eat more than normal. Well, it’s not that most obese have emotional disturbances more than people with normal weight, but their ways of coping with the same mainly involve binge eating
  • Diseases- Obesity doesn't have to be due to one's eating habits or genes. There is a possibility that they have a condition that is making their bodies react that way. Diseases like hypothyroidism, polycystic ovary syndrome, and insulin resistance are possible causes of obesity. 

Hormones- Women, for example, tend to gain more weight during pregnancy and menopause. Other times the use of contraceptives has the same effect. Today, however, lower-dose estrogen pills can help reduce the risk of weight gain.

performing regular fitness with your family

3. Solutions to Obesity 

While there are a lot of factors that contribute to obesity, the solutions are very few and quite simple. They include:

  • Eat appropriate food portion sizes- As earlier stated there is a connection between the amount of food one takes and the weight they have. These eating habits are developed from a young age. It is essential that you feed your kids the right portion sizes right from a young age.
  • Eat slowly and only when hungry- Eating too much leads to the excess fat being stored in the body as fat. It’s important to eat only when the body needs it. 
  • Engage in physical activities- It's good to get out there sweat and have fun. Fun activities like sports, gym, or dancing are essential in burning calories and maintaining the right weight.
  • Get enough sleep- Sleeping has been proven to aid in maintaining the right weight. People who get quality sleep tend to have healthier weights.
  • Get professional treatment - Treatment approaches may include behavioral therapy, lifestyle changes, and surgery. 

Being obese is not anyone’s dream. However, it can occur to anyone over time, especially those who don’t take much caution to their lifestyle and feeding habits. The above are just a few ways obesity can be prevented and treated.

benefits of a keto lifestyle

Benefits of the Keto Lifestyle

As you probably already know, a keto diet is an eating plan that allows you to eat food rich in healthy fats and proteins, as well as very little carbohydrates. The main idea is to get fewer calories from carbs, and more from fat. The way that this diet works is by depleting the body of its sugar reserves. The result of doing so is the production of molecules called ketones, which is where this diet got its name.

benefits of a keto lifestyle

There are a few types of this eating plan as well as numerous benefits of it. In this article, we will go through some major benefits that you can get from living keto.

Weight loss

If we consider the physiology behind this diet, we know that it boosts our metabolism and reduces our appetite as well. As experts on this topic over at https://forketolife.com/ explain, the secret is that the food you eat can fill you up faster and can reduce the amount of hormones that stimulate hunger. Keto diet is becoming more and more popular every day exactly because people don’t have to starve in order to lose weight, but just follow the eating regime. 

It can improve heart health

As for any diet, when you are practicing the keto eating plan, it is important to choose healthful foods. There is some evidence showing that eating healthier sources for fats, such as avocados, instead of, for instance, pork rinds, can help improve heart health by reducing levels of cholesterol. 

Since high levels of cholesterol in the blood can be a trigger for many cardiovascular diseases, practicing the keto lifestyle may reduce a person’s risks of heart complications. But, as we have mentioned before, even with this type of diet, you should choose healthful foods and have a nutritionally balanced diet. 

Improvement of PCOS symptoms

PCOS, or polycystic ovary syndrome is a common hormonal disorder that can lead to the excess production of male hormones, as well as ovulatory dysfunction and polycystic ovaries. Diets rich in carbohydrates can cause adverse effects in people with PCOS. These effects include skin problems and weight gain.

In the early 2000’s, one study has shown that a ketogenic diet improved a few markers of PCOS. These include hormone balance, weight loss, levels of fasting insulin, as well as luteinizing hormone (LH) and follicle-stimulating hormone (FSH).

It reduces the chances of getting diabetes 

As we have mentioned before, the keto diet can help in blood sugar control. Since you eliminate most carbohydrate sources on a keto diet, it is only logical that it can have a positive effect on blood sugar control, since there is less sugar in your bloodstream. 

The fact that you have less sugar in your blood causes your insulin levels to lower, since your body no longer needs to manage a lot of sugar. All of this can majorly reduce the chances of you getting diabetes type 2. 

Improves skin quality

Eating foods rich in processed and refined carbohydrates can alter the balance of gut bacteria, as well as the level of blood sugar, which can both majorly affect the health of your skin. Acne can of course have many different causes, but some of them can definitely be linked to diet. As we mentioned before, during the keto diet you reduce carbohydrates intake, and therefore the possibility of breakouts.

It can reduce migraines

There have been a few studies that show the connection between migraines and a ketogenic diet. The people who participated in them reported a noticeable reduction in headache frequency and drug consumption after they started practicing the keto eating plan. Since migraines are such a common issue, it couldn’t hurt to try this method if migraines are a problem that you are facing.


When our bodies face infection, the natural immune response that occurs is inflammation. Even though it is completely natural to face inflammation at some point, if it is persistent it can result in unpleasant symptoms such as swelling, fatigue, pain, and joint stiffness. When you are on the keto diet, your body produces ketones, specifically BHB which is a strong anti-inflammatory substance.

Even the food that you are consuming during the keto diet can have anti-inflammatory effects. Foods such as eggs, coconut oil, olive oil, avocados, as well as other foods rich in omega-3 are considered to be anti-inflammatory. Another great thing about this diet regime is that it promotes the avoidance of inflammatory foods.

tips for beginning the keto diet

To wrap things up

In the end, as all of us live different lives with different priorities, it’s vital that people do proper research regarding what suits them most when it comes to eating habits. The road to finding an optimal diet is, in most cases, one of trial and error, but after reading this article, you are now equipped with knowledge regarding the benefits of a keto diet, and that being said - be sure to try it out before dismissing it!