Health & Fitness

What You Need to Know To Start Healthy Eating Habits

No one is born with good eating habits, it’s all learned over time. It starts from your childhood and the habits of your parents and later on seeps into your adulthood when you become the one making these types of decisions. To say that everyone eats healthy all the time is impossible, but on the other hand eating healthy should be the norm! Altho a lot of people struggle to finally make the big change there are easy and effective ways you can try to do so! With that being said, here’s what you need to know to start healthy eating habits!

start eating healthy

Types of diets

If you spent most of your life eating whatever, it can be a bit overwhelming to snap out of that habit, especially when there are so many options to go for. Since every person is different, due to age, built, gender, medical conditions, and similar - this means that there isn’t a universal diet, or there shouldn’t be one! That’s why there are different types of diets to suit different people and their needs! Once you figure out what your body needs, and what works best for you, you can learn more about the chosen diet and jump into it head first! 

How to start

Before you do anything else, it’s important to get into the right mindset - you are changing a large part of your daily routine, and to some food is a form of comfort, it can be extremely difficult to let those habits go no matter how bad they might be. So it’s important to note that clean eating does not mean, you are restricting yourself and letting go of delicious food. As clean, healthy food can be as delicious as a sweet, greasy snack can be, minus all the negative aspects and fat! Make sure you go into this with a clear mind and don’t have any negative thoughts and expectations as you can be amazed at how healthy food can taste!

Make a meal plan

A good way to help yourself out is to track what you eat on a daily basis. This way you can spot how often you eat bad food, and how well balanced your diet actually is - or in some cases how it’s not! You’d be surprised how often you reach for foods that are high in fat and sugar but low in everything else! It’s important to have a balanced intake of proteins, vitamins, and good fats as well! So it’s good to make a plan that will determine what you eat each day, especially if you are just starting this journey it can be a bit overwhelming and you’ll just stick to eating whatever. But if you make a plan and stick to it, it will surely result in you picking up good eating habits naturally!
healthy eating habits

Easy recipes

Meal planning is one thing, but actually making the food is another! Don’t let it scare you tho, healthy food is not that complicated even if it looks like it is! Thankfully, the internet is filled with videos, blogs, and tutorials on easy recipes you can make in a matter of minutes, and in a lot of cases, it’s inexpensive too! If you tend to eat bad food due to a tight schedule and lack of time for cooking, you can always meal prep! In other cases, you can find restaurants and delivery services that can bring your healthy delicious foods right to your doorstep, so there are options for everyone! You literally don’t have a good excuse not to start eating healthy, as it’s cheap, easy, and good for you all at once!

Balance is key

There is a famous misconception about eating healthy, as a lot of people think that it means eating little - this is obviously not true! Actually, you shouldn’t eat less than required, and on the other hand, you shouldn’t overeat! It all depends on your activity levels, age, and built, as different people need different intakes. So don’t think that eating healthy means restricting yourself and only eating salads, as it’s completely missing the whole point of the healthy eating movement, instead, you should keep things balanced out. The good news is you don’t have to give up chocolate entirely, but eat it cautiously! 

At the end of the day, it’s all about keeping your health in check, and there is a good reason why doctors say you are what you eat! So if your eating habits are not the best, you need to work on dropping the bad ones and learning good ones instead. It will take some time, and getting used to, but it will certainly be the best choice you can make for your wellbeing! 

Health & Fitness

Helpful Ways to Treat Mild Cases of Scoliosis

Scoliosis is the curving of the spine, making one feel back and neck pains. Most people undergo this pain during their adolescent stage, while others suffer from underlying conditions such as muscular dystrophy or cerebral palsy. You don't require any formal treatment or incision to rectify the situation, but some lifestyle changes and exercises.

mild scoliosis

The exercises are meant to shape your spine, improve your posture and strengthen your core. The exercises, when done well, will reduce the discomfort of living with scoliosis. Which are these exercises? Check on the list below.

1. Yoga

Yoga, if done as required, can significantly help to reduce the discomfort of living with scoliosis. It works well where core stabilization and flexibility are needed in rectifying the curved spine. Yoga has many advantages for people living with this ailment. It helps to stretch and strengthen the body sides, decreases the recurring pain and stiffness, and improves the spine's position. Before opting for yoga to help deal with scoliosis, you have to know the condition type. Ensure your scoliosis condition is in the lower or mild stage to avoid much pain. You will also need to get the right tools, including the yoga mats and benches. These yoga headstand benches will greatly help you carry out your yoga sessions and deal with the scoliosis condition. They also help improve your overall workout and moves, necessary for rectifying the spine.

2. Pelvic Tilts

If you are suffering from pains in the lower back, pelvic tints will help improve the situation. To perform this exercise accurately, lie on your back, either the floor, carpet, or an exercise mat. You should then activate the core muscles and the butt muscles to lie flat on your back. Your pelvis should tilt slightly forward and then hold the same position for at least five seconds. Repeat this exercise over ten times. You can do it twice a day to get the best results. This exercise greatly helps to build the lower back muscles.

3. Sitting rotation stretch

If the scoliosis condition has greatly affected your flexibility and you are undergoing much pain, sitting rotation stretch helps greatly. How is it done? You will need a flat surface. Sit down on your mat, then cross your right leg over to your left. The sole of the right leg should hit the floor. Put your right arm at the back for support and to ensure stability. The next process involves twisting your torso in the direction of the right leg. You can then extend the left arm to enable the elbow to press the right leg knee. This process facilitates deepening the stretch. To deepen the stretch even further, look over your right shoulder while doing the stretches. Hold on to this stance as much or as recommended by your doctor, therapist, or trainer. It would help if you repeated this exercise on both sides to get the best results.

back exercise

4. The Bird Dog Exercise

The exercise increases your core strength and helps you improve your strength and posture. How do you do it well? Start by getting on your hands and knees. Your wrists should be in line with the shoulders, while the knees should be in a straight line with your hip. Continue by raining your right arm to match the shoulders height. Concurrently, raise your left leg straight to match the height of your knee. Hold this position as directed by the physician or trainer. Never round or arch your back. Repeat this exercise to the other hand and leg, and you can do it at least twice a day for satisfying results.

5. Kettle Suitcase Deadlift

This exercise helps to increase your strength in the spine and helps to reduce the unending pain. You will require a kettlebell weight to perform this exercise. How does it go? Choose your preferred kettlebell weight which you can lift with one hand. Stand with your feet hip-width apart. Place the kettlebell weight right outside your right foot. Hinge at the hips and start bending your knees while keeping the spine straight. Grab the weight, and then stand up to a neutral position with your spine straight to pick the weight up. Repeat this exercise as many times or as directed by your physician.

Only individuals with mild scoliosis should perform these exercises. However, some situations will involve asking your doctor or physician for advice before taking these exercises. You should do consultations, especially if undertaking other prescribed measures. When the exercise becomes painful or has discomforts, abandon it and ask your doctor for other ways of dealing with scoliosis.

Health & Fitness

How To Easily Find Good Tips For Your Workouts

The effectiveness of workouts depends on the guidance you have and the materials at your disposal. While workouts are crucial in maintaining health and fitness, they have to be done the right way. Without proper guidance, you can end up hurting yourself or wasting a lot of your time with no visible results. This is why you need to know where to get this guidance when you need it.

find good workout tips

Many professionals out there have majored in this discipline and offer tips to newbies or even seasoned workout enthusiasts on how they can achieve more from their training routines. So, how can you get tips that will help you achieve significant results from your exercise training sessions? Here are some pointers on how to easily find great workout tips. 

1. Fitness Resources Online 

The world of technology has made it easier for us to acquire any information. Today, you can find loads of information online about any topic you make a Google search on. If you do a search on “reputable sites for fitness tips”, the results will simply overwhelm you. Reviews can be quite helpful, and as far as fitness is concerned, is a good place to start. The site is basically an online fitness magazine that provides reviews on some of the most popular fitness equipment on the market alongside fitness guides, tips, and much more.

While at it, don’t forget to read blogs and articles from reputed sites that offer fitness tips. Some of these articles even have video links meant to make sure you understand practically what the piece is talking about. This brings us to the next important point. 

2. YouTube Videos

Sometimes what you need is an interactive session that practically shows you how to go about your workouts. If that's the case, then YouTube is a good place to look. By performing a search on the world’s largest video hub, you will find multiple pre-recorded videos demonstrating different workout techniques and how to safely and effectively execute them. Sometimes the trainers performing the sessions will explain to you the parts of the body that these workouts affect. 

This allows you to know if whatever you are doing will help in the long run and whether it is in line with your workout goals. This way, you won’t have to spend large amounts of money on the gym or hiring private trainers to help you with your workouts.

find exercise tips

3. Social Media 

Social media platforms like Instagram and Facebook can also be instrumental in helping you with your workouts. After all, many professional trainers are available on these social platforms, and you can always shoot them a question or two. Moreover, they regularly update their profiles with new content now and then, meaning that you can find something that will help you improve your routine, techniques, or results. 

If you need any clarification you can easily get in touch with them and get the guidance you need. Some of them will refer you to websites where, with a paid subscription, you can get hold of any information on how to make your workouts more effective and fruitful. As long as you care to look, social platforms can be an amazing place to get tips for your exercise regimen.

4. Fitness Magazines 

Though they are becoming somehow extinct, the information magazines contain will forever be new to someone who has never interacted with them. Nonetheless, fitness magazines can be a great resource if you are seeking tips for your workout sessions. You will find some voluminous ones that have almost everything that you need. One good thing with magazines is that you will have them as a resource in your house and you can easily refer to them at your convenience. 

Moreover, most of them have images that guide you on how to carry out your workouts effectively. Others will have links somewhere on the page, so you can get online and access videos expounding more on whatever tip you want further info on. You will also not miss a contact list at the back with contact information for the trainer or support group to help you out. If you come across something you don’t understand, you can easily talk to them and get all the information you need first hand.

If you are looking for workout tips you don’t the above pointers should have lessened your worries. There are many places you can look and get all the guidance you need. This piece will help make it a breeze for you when looking for workout tips.

Health & Fitness

How To Benefit From Your Everyday Physical Activities

Whether you are a gym buff who works out every day, or someone struggling to partake in physical activity, there are small and easy steps you can take to benefit from the activities you enjoy every day. Not everyone going to the gym sees the benefits they need, and not everyone working from home and stuck on lockdown can implement a strict fitness routine. No matter what side of the scale you are on, there are ways you can master your physical activity, and reap the benefits of the activities you do daily.

daily exercise

If you find it hard to keep track of your daily activities, or want to push yourself to do more but can't find the time, you can find simple and easy ways to benefit from your everyday physical activities. If you want to make a change in your life and feel more healthy, you can use the opportunities throughout the day to turn your daily actions into a fitness routine. Just making simple changes in your routine can make a huge difference for your overall health.

If you are one of the people who gets lost in the daily hustle and bustle of life, you can still find time to partake in physical activity and reap all the benefits. Even if you don't work out in a traditional sense, you can surely find a way to make your daily physical activities work to your benefit.

Supplements to Increase Health and Vitality

If you are always on the move and not necessarily eating well, you can add daily vitamins or protein shakes to your routine, to help build muscle or simply try and set your metabolism right. Whether you are working out daily and considering Ligandrol LGD-4033 to increase your gains, or are simply trying to make sure you get all the vitamins you need everyday, supplements can be a good starting point. You can customize your supplement regime with the help of a health professional, and ensure you are receiving the maximum nutrition throughout the day.
daily physical activity

Supplements don't necessarily mean getting all your nutrition from these sources, but they can help those of us who struggle to eat properly. Even if you have a balanced diet and partake in meal planning and prepping, a protein shake can bring gains to your workouts and make you feel fresher and more energized.

Why supplements aren't for everyone, they can help you benefit from your everyday activity, and will become an integral part of your health and fitness journey.

Track your Activity and Scrutinize It

Tracking your daily activity can help you get a clearer picture of what is missing in your fitness life, and be a starting point for change. Something as simple as a fitness tracking application or watch can give you a crystal clear idea of what your fitness life looks like.

If you are embarking on a weight-loss journey or trying to increase your daily activity, trackers can be a great way to log your data and results. Having a trusted way to monitor your activity and health is a good start to being aware of your fitness level. Ensuring you know how much activity you are putting in can help you make small and simple changes that will dramatically increase your health and fitness level.

Be certain when it comes to your health, and ensure that you track your health statistics every day. Especially when you are trying to make a change in your fitness level, having the right tools can go a long way. With a fitness tracking application or device, you can set goals, be given reminders, and possibly find your motivation. Whether it means walking 10 minutes more a day, or increasing your time and reps at the gym, you will find a tracking app can be your best friend.

With these small changes, you can be sure to see changes in your health and wellness and will be on the right path to be in the best health you can be. While thinking about exercise and activity can be frustrating and intimidating, you don't need to make drastic changes to your lifestyle to see gains in fitness. You can benefit from your daily activities with just a few simple changes and steps.

Get yourself to the best fitness level you can, make sure you are taking the right vitamins for your situation, and monitor your activity. By setting goals and striving to reach them you are taking your first steps on your fitness journey.

Health & Fitness

How To Make Your Meals Perfectly Balanced

It can really be intimidating to transform your lifestyle to become healthier. You’re pretty much starting from scratch in the way you think about your body and the food you eat. But as intimidating as it can be initially, once you get into it and the training wheels come off, you’ll never look back. This is because you’re going to feel so good and look so great that you’ll wonder why you never did this sooner. A big part of leading a healthier lifestyle is altering the way you eat. Ensuring that you have balanced meals can be a bit tricky at first, and this is why we’re going to provide you with a simple and easy guide to help you create perfectly balanced meals.

balanced meal

Vegetables That Are Rich in Fiber

No good diet can exist without a decent helping of vegetables. The key to having a perfectly balanced diet is to always remember to include some vegetable or the other every day. You want to make sure that the veggies you choose are super rich in fiber so that you’re getting what your body needs from them. All vegetables are wonderful, but always remember to include broccoli, cauliflower or kale in particular because they are super strong in their fiber content. 

You Can’t Go Wrong with Spices & Herbs

If you want to really bring your meals together to have them packed with flavor and healthy additions as well, then focus on your spices and herbs. You can either use dry or fresh, but experiment with them because often the two variations give off different flavors. These are essential to any and every meal because you need to integrate flavor to really enjoy your meal, and that’s what food is all about at the end of the day. So when you’re going healthy, remember that it can be fun and flavorful as well. 

Proteins are a Must

Regardless of whether you are a carnivore or not, your body needs some kind of protein. If you’re okay with including meat in your diet, then always go for grass-fed meat because organic is always best for your body. Look into finding fun recipes such as a herb butter filet mignon recipe that packs on the flavor and really allows the meat to stand out. The same goes for chicken and generally any grass-fed meat that you might be interested in. If not, there are alternatives that provide protein such as mushrooms and pulses for those who are vegan or vegetarian. Protein is essential because it does wonders for your metabolism amongst other things.

make a balanced meal

The Good Carbs

Yes, there is plenty of food that is not good for you because of the number of carbs they include, but did you know that you still need carbs? Just the good ones. For instance, stay away from anything that is packed full of sugar, because that’s where all your bad carbs live. Instead, you can take on the good carbs that you can find in any starchy vegetable such as potatoes, or go for some quinoa in your salad or even as a substitute for rice. At the end of the day, you should get yourself tested by everyone once in a while to see what the situation is, because different people have different needs for their bodies, and you may just need more carbs than what is advised within any diet. 

Healthy Fats are the Way to Go

We’ve reached a time where we’re able to be better informed about how our bodies work and to put it in the simplest terms, your body does need fat, is just you need to be picky about it, that’s all. This means you need to integrate food like eggs, avocados, and nuts for snacks to ensure that your body is provided with the right kind of fat.

You want to create balanced meals that include all of the factors mentioned here, and you also need to make sure that you stick to this on a daily basis. At the end of the day, you first need to get a better understanding of the condition of your body, what your metabolism rate is, what kind of deficiencies you might have, and a number of other factors that add up to your overall health and state. Once you have a better understanding of this, you’ll be able to draw up the right meal plan and know how to balance it by knowing what your body needs more of, and what you need to keep your diet balanced and delicious at the same time. 

Health & Fitness

How Supplements Can Help You Lose Weight

The need to be physically fit and healthy is rooted in our DNA. When the balance is disturbed, some begin tight dieting processes. Others create schedules for workouts and yoga classes. The different efforts narrow down to getting rid of excess calories from the body. Science also has something to offer in dealing with weight loss issues.

learn about weight loss supplements

This comes in the form of supplements to make you achieve weight loss. There are many years of research behind their production. Different brands are coming up every day. Most brands are effective as they undergo proper testing before the release in the market. These product's modes of action in the body vary from one type to another. Here are 3 major ways in which weight loss supplements work.

Reduction of Appetite

Weight gain is a slow and continuous process. It is brought about by the accumulation of calories in the body in the form of fat. A strong way to fight this accumulation is striking a balance between calorie intake and usage. Supplements producers use this as a tool for their products. The mechanism revolves around making the body not want to take more food.

A reduction in an appetite shifts the balance from accumulation of calories to more metabolism. The body still needs to perform despite a decrease in food intake. The mechanism triggers the body to find an alternative source of energy. Accumulated body fats become the first target. A continuous breakdown brings about a net decline in the accumulation.

This in turn brings weight loss. Combining these exercises improves results on weight loss. Going to ketogenic diets while taking the supplements sees edges you closer to fitness. Garcinia Cambogia extract highly uses a mechanism on weight loss to serve its purpose. Hydroxycitric acid (HCA) tends to curb the working of fat-producing enzymes. This boosts the production of serotonin in the body.

This gradually reduces the cravings. Coleus forskohlii also helps weight loss via appetite suppression. It has minimal side effects but no safety concern. More research is on it for further improvement as the proposed active ingredient is Forskohlii.

By Increasing Fat Burning

A consistent burning of fat in the body makes one weigh lighter. Supplements have this ability. There are slightly different ways in which various active ingredients do this. Some have a more effective mode of action in increasing fat reduction. You need to be regular with the dosage for optimal results.

Research for top brands in the market. Some such as advana tone and advana cleanse are effective. It has major anti-oxidation abilities. This helps in the oxidation of fats in the body. This makes fat reduce gradually. Talking to a medical professional is key when it comes to dosage. This ensures you take the right quantity.

Caffeine is a stimulant of the nervous system and has input as well in weight loss. It tends to increase the rate at which thermogenesis occurs. From this, findings show that it offers optimal conditions for fat oxidation. Natural supplements also do exist other than caffeine. The percentage of the fat burned is around 29% while that of boosted metabolism is between (3-11)%

Green tea and the respective extract boosts expenditure of energy in the body. This promotes the breakdown of fats in three ways. This is through fat reduction, oxidation, and reduction of lipogenesis. Since there is a lack of a specific dosage, there are more studies aimed at it. The support for fat reduction mechanism is the altering of fat metabolism.

supplements for weight management

Through Reducing Absorption

Anything stopping the intake of fats in the body is helpful. Generally, the body can bring the accumulation two ways. One, through absorption of lipids and lipoproteins and the other being intake of glucose. Bringing one contributor to a halt makes the body halfway successful in beating weight gain.

The energy from carbohydrates is enough even hence the absence of fats does affect a thing. However, key essential oils such as omega oils are fundamental. They pose no health effect or weight-gain. Some supplements have a mechanism of inhibition of fat absorption. With this, they may the body not pile up any further fats.

If these products are taken under a ketogenic diet, the number of fats to be utilized in the body will be high. This, therefore, brings efficiency in the shedding of the accumulated fat. A nutrition expert can guide you through the best meals to take to offer the body essential oils.

Weight loss supplements are taking center stage when achieving fitness. These products work in different mechanisms. Sticking to the dosage will see you attain the results needed within no time. However, making consultations with a nutrition expert aids in acquiring the right supplements. Combining the use of these products with physical exercises and dieting will bring perfect results.

Health & Fitness

7 Benefits of Homemade Herbal Remedies Everyone Should Use

Herbs have lots of benefits. The right ones can be remedies for common ailments. By using them, you can avoid or delay the need to see a doctor. Growing your own herbs is not only fun but also a simple way to gain control over their quality. However, store-bought alternatives can be great as well. Here are a few benefits of homemade herbal remedies you should use.

homemade hermal remedies

1. Peppermint for Digestive Discomfort

Peppermint is a familiar flavor in chewing gum, mouthwash, and toothpaste. It packs a refreshing zing. The aromatic herb has been used for its health benefits and taste for thousands of years. It is a mix between spearmint and watermint. One of the biggest benefits of peppermint is its ability to help with digestive discomfort. When taken as a caffeine-free tea, it is soothing and a great way to relieve vomiting and indigestion.

The herb is easy to grow. It does well in moist gardens and every plant should be in its own pot. When harvesting, pick the leaves before flowering to avoid having a bitter taste.

2. Rosemary for Improved Mental Performance

Even though rosemary has plenty of benefits, mental performance is one of the most notable ones. The fragrant herb is native to Mediterranean areas. The taste is warm and it adds aroma to most foods. You can use it as a liquid extract, tea, or essential oil. The benefits of rosemary go beyond its flavor and smell. It is rich in calcium, iron, and vitamins A, B-6, and C.

It is a cognitive stimulant that can improve concentration and memory. It improves intelligence and alertness. The aroma from this herb is great for clearing your mind, relieving stress, and improving mood.

3. Tea for Low Blood Pressure

People from all parts of the world have been drinking tea for centuries. It has a relaxing drink that has many health benefits. According to the experts at Let’s Drink Tea, green tea, black tea, and herbal tea all have their unique benefits. Even though certain brews may have more advantages than others, research suggests that drinking it regularly has clear benefits.

About one billion people around the world have high blood pressure. It increases the risk of stroke, heart attacks, and kidney failure. Drinking tea regularly may help maintain healthy blood pressure. If you already have high blood pressure, consider drinking a cup of black tea every day.

4. Cilantro for Blood Sugar Management

Cilantro is a popular aromatic herb mostly used in Asia and Mexico. At first glance, it looks like flat-leaf parsley. Cilantro is flavorful and rich in nutrients. One of its biggest benefits is blood sugar management. It can lower blood sugar levels and is great for people with diabetes and high blood pressure. Cilantro stimulates the production of an enzyme that can remove sugar from the blood.

5. Calendula for Treating Wounds

This beautiful herb is also known as pot marigold. It has been used for centuries for its wound-healing, antifungal, and antiseptic properties. Calendula has bright yellow and orange petals and its flowers look like daisies. They have natural soothing properties and may be great for wounds and skin problems. It blooms all season long and the petals are best used fresh.

benefits of herbal tea

6. Lavender as an Antidepressant

Lavender is popular for its beautiful perfume. However, it has medical benefits as well. It is a mild anti-depressant and may be great for the nervous system. When added to your bathwater, it can relieve tension, insomnia, and stress. Take the flowers in small doses and consider adding them to your lemonade, salads, or butter. Alternatively, you can sew a few petals into your heating pad.

7. Sage for Improved Brain Function

Sage can improve your memory and brain function. The herb has been used for centuries now and thanks to its healing properties, it was once used to prevent the plague. Today, it is a reliable remedy for people with Alzheimer’s disease. It inhibits acetylcholine breakdown and keeps the brain in its best condition for longer. It boosts memory in both old and young people.

Whether you are struggling with digestive discomfort, mental fog, or high blood pressure, there is a herbal remedy to help you feel better. While they are great for flavoring your food, herbs have many more benefits. They may treat or prevent conditions that you would otherwise need to consult a doctor for. Some of the best herbs to get today include peppermint, tea, sage, and lavender. They are easy to find and you don’t need to spend a lot of money to enjoy their benefits.

Health & Fitness

What Is Intermittent Fasting and How Does It Work?

If you’re reading this, you probably know by now, how important it is to maintain a healthy weight. There is a big chance that you also know that gaining weight is easier than losing it. This is perhaps because eating is a natural requirement, whereas working out and dieting isn’t. The effort required to send some calories down your tummy is way much less than the amount required when struggling to cut off some calories or shed some fat off your waistline.

what is intermittent fasting

Nonetheless, weight loss is a common elephant in the room for so many people. While regular exercise remains the best and healthiest way to lose or manage weight, it works best for people who keep their nutrition in check. Some people even try losing weight through the diet approach alone using ketogenic diets, portion restrictions, and fasting. Whichever way you look at it, the phrase “no pain, no gain” prevails. To focus on the latter, this piece is going to take you through intermittent fasting, what it is, how it works, its benefits, and much more. Keep reading!

What Is Intermittent Fasting?

The modern trend of life leaves us eating too much and doing almost nothing all day. No wonder the a high number of overweight people. For this reason, many people are always looking for ways to shed excess fat and keep their weight in control. If you guessed right, intermittent fasting is one of the most popular approaches used in weight loss and weight management.

You are probably wondering what the term intermittent fasting might mean. Well, simply put, it entails restraining yourself from eating to achieve your body weight goals. It is often effective, especially on people who gain weight easily without eating much. Intermittent fasting involves keeping yourself from eating, so your body burns the excess fat stored in your body to help you lose some weight and achieve some sculpting.

Essentially, you will focus less on what you eat and more on when you eat during IF. As the folks over at vividly highlight, you will need to follow specific meal plans and fasting challenges to get the best results. In most cases, you will be taking your food in controlled portions and eating at specific times of the day for a couple of weeks. Whether you are looking to shed off unwanted fat or trying to achieve that model figure, intermittent fasting can help.

How Does Intermittent Fasting Work? 

As mentioned, this is a discipline where you restrain yourself to a certain eating schedule till you reach the weight goals you have set for yourself. Intermittent fasting can be done in several ways. However, they are all based on the fact that you choose regular periods to eat and fast. You might, for instance, set a certain period of the day – say an eight-hour time-frame – in which you will eat and then fast the rest of the day. You may as well decide to only have one meal a day two days a week to make sure you maintain the bodyweight you intend to maintain.

What happens is that when you go for hours without food, the body exhausts all its sugar stores and starts burning fat. This is sometimes referred to as metabolic switching, a natural process known to be crucial in the adaptation and survival of species. Consistency in the routine denies your body the chance of building up fat, thus keeping your body weight in check and possibly making you slimmer.

What Are the Benefits of Intermittent Fasting? 

With all the fat being burnt in your body, it becomes easy to maintain healthy body weight. This means that if you are successful, you can keep various lifestyle diseases at bay, from obesity to diabetes, heart disease, certain cancers, and other ailments related to being overweight. Additional benefits of intermittent fasting may also include the following:

  • Enhanced memory and mental health - having a healthy fit body, means that your blood vessels allow the proper flow of blood to all organs. One thing about the brain is that its proper working depends largely on the quality of blood flow. Intermittent fasting is therefore known to boost your thinking and memory.
  • A boost in physical performance - with good blood flow to all body organs and less fat in your body, your body performs better. All you have are lean muscles and with the favorable bodyweight, your endurance is greatly heightened. This is the other benefit of intermittent fasting.

A healthier heart- intermittent fasting will improve blood pressure and other heart-related measurements. This means your heart remains free from all possible problems.

intermittent fasting benefits

When many people hear the word fasting, they tend to associate it with starving themselves. However, this is hardly the case. Intermittent fasting simply involves checking your eating pattern and restricting eating to certain periods. You can also focus on caloric intake, skip some meals, or restrict large meals to certain times of the day. 

Health & Fitness

Health Benefits of Hydration You Need to Know About

Everybody knows that drinking enough water regularly has multiple health benefits. This liquid is crucial for life on earth and 60% of our body is made of this valuable substance. There are multiple kinds of research done that suggest that keeping hydrated is one of the most important things that should be included in your daily routine.

hydration benefits

Let's take a look at some of the major benefits people experience if they have sufficient water intake. 

Helps You in Losing Extra Pounds 

This might come as a surprise to many but drinking water can actually play a significant role in reducing your body weight to the appropriate level. To understand just how does drinking water help you lose weight, you need to know the way the human body works. The truth is, thanks to reusable water bottles which you can carry around with you anywhere you go, it was never easier to keep hydrated and get rid of those extra pounds. 

If you decide to eliminate from your diet liquids that are high in sugar and replace them with water, you will significantly reduce the number of calories you bring into your body. Also, drinking water before you sit down to eat will make you feel full sooner so you would eat less. Another thing worth mentioning is that it makes your metabolism work faster. Water is a great way to detoxify your organism which will also help in boosting your metabolism. 

Many scientists believe that a combination of exercises and proper water intake is the right mix for losing body fat. So, make sure you drink between 1 and 2 liters a day and have regular physical activity. 

What About Headaches? 

Certain studies have shown that people who are not hydrated well are more prone to headaches. This also goes for those individuals that are suffering from migraines. Although the effects water has on this type of pain are not 100% confirmed, there is a good indication that it can help in reducing or even eliminating it.

benefits of proper hydration

However, if you're someone who is dealing with frequent headaches, deciding to drink more water seems like a small change that can provide you with positive results and improve your lifestyle in an amazing way. 

Skin Will Have a New Glow 

One of the signs of dehydration you usually see in people is dry skin. When you add things like face washing soaps and dry air to the mix, it's no wonder your skin will lose its elasticity. However, this doesn't mean that increasing your water intake will erase all the lines and wrinkles on your face but it will improve the overall look of your skin. It will return part of its old elasticity and shine. 

Good for Kidneys 

Kidneys are an organ that helps your body get rid of toxins. However, for this to happen, you need to drink enough fluids. People who are hydrated have lighter and odorless urine as their visits to the toilet are more frequent. On the other hand, those that don't drink plenty of water are at risk of developing kidney stones. The organ will keep liquid for a longer period of time for the body to function properly and that's why stones can appear. 

Water is a Great Energizer 

It seems like people have never been living faster than they are today. Sometimes it feels like we have too many obligations and not enough hours in a day. To be able to keep up with your daily tasks, it's crucial to have a high level of energy. One way of ensuring this happens is to stay hydrated.

hydration tips

If you don't provide your muscles with an appropriate amount of fluids, they will not be able to work well and your physical performance will decrease. You will feel fatigued which will, in turn, prevent your brain from functioning at the top of its abilities. You will experience problems with memory and not be able to focus on things that are important. 

Preventing Hangovers 

Going out with friends and having a good time in many instances includes alcohol. Drinking one drink too many can happen from time to time which can lead to feeling pretty disastrous the next morning. The thing is - alcohol is a diuretic that can lead to dehydration. To prevent this from happening, have some water between your drinks and make sure you drink a glass before you go to bed. This will reduce the possibility of having to deal with a headache and fatigue the next day. 

These are just some of the benefits you will experience if you keep your body hydrated. You will certainly feel much better and your days will run much more smoothly.

Health & Fitness

What You Should Know About Herbal Supplements And How They Can Help You

Herbal supplements have gained much popularity in recent years. An increase in chronic diseases and global pandemics has created a health crisis. It’s not surprising that many people are exploring natural ways to improve their well-being.

herbal supplement guide

Covid-19 has exposed the fragility of life. With our health under threat, how can we regain some control and build a strong and robust immune system capable of fighting any nasty viruses that head our way?


Before modern medicine seduced us with its ready-made pills, preventative vaccines, and symptom suppressing nasal sprays, health solutions were found in the natural world. In the past acquiring knowledge of the plant world was crucial for people’s health. For most individuals,  having knowledge of healing herbs, or knowing someone that did, was the difference between life and death. During the Roman Empire, the only remedies for illness came from plants. In the 5th century, there were around 400 herbs in use. The holistic approach to healing has its origins in India, China, and Greece. 

Today there is a resurgence of ancient practices; in fact, some countries have always followed a less traditional healthcare approach. 

So what types of herbs are used, and for what? 

Herbal supplements and benefits 

The advantage of taking herbal supplements is that you avoid some of the nasty side effects you get from some traditional medicines. If you take medication for acute conditions such as heart disease or an autoimmune disorder, you should check any possible interactions. If they are safe to mix, you can use herbal supplements to complement any other medicines you need. 

Herbs such as willow bark, devil’s claw, and Kratom were all used for their pain-relieving and relaxing properties. Today many herbs are ground down and made into a convenient capsule. If you suffer from anxiety or pain, you may get some benefits from taking Kratom for its calming qualities. This may come in the form of powder or capsules.

Evening Primrose Oil is a wildflower used to treat hormonal issues. If you suffer from mood swings associated with the menstrual cycle, this humble flower can help ease symptoms and bring relief. 

Using the herb St John's Wort is an effective treatment for depression and a good alternative to antidepressants. It’s thought to work in a similar way to an SSRI by boosting serotonin and elevating mood. Most health food shops will stock it, or it can be purchased online. Never mix SJW with antidepressants prescribed by your doctor to avoid serotonin syndrome, a dangerous condition caused by too much serotonin.

If you only change one thing from this day forward, introducing Ginger into your daily culinary delights, or taking a supplement, will do wonders for your well-being. Ginger is a versatile herb that has a plethora of benefits. It’s teeming with antioxidants and can help with nausea, inflammation, digestive issues, colds & viruses as well as a host of other ailments. The good news is that it’s delicious and easy to incorporate into the diet. You can add it to curries and stir-fries, or make a spicy tea. If you find the peppery taste a little too overwhelming, then various supplements are available to purchase online. 

The flowering plant Echinacea is native to North America and can be used to boost immunity, especially during the winter months. Because it contains phenols, which protect plants from infections, it can be used in a similar way for us. It is very versatile, and many use it to treat: 

  • Colds and flu
  • Yeast infections 
  • Upper respiratory infections 
  • Cancer treatment 

It’s available as a tincture, capsules, ointment, and you can have it as an injection in some countries. It’s relatively cheap, so a great addition to your well-being. 

A soothing herbal supplement ideal for calming the digestive system and healing wounds is Aloe Vera. AV is grown in tropical climates but can be grown indoors in colder countries. Aloe Vera juice contains a wealth of nutrition and is useful for skin complaints, IBS and GERD. It’s usually produced as a juice or ointment; great to add to your first aid kit. 

Quality Check 

We all know the importance of checking the quality of purchases, especially online. When deciding on herbal supplements,  research the company you wish to buy from and read reviews. The FDA does not regulate herbal medicines, so it’s wise to talk to your doctor for advice before taking supplements you are unsure of.

herbal supplement benefits

Introducing herbal supplements can benefit your health significantly. Do your research and consult a doctor before taking supplements. Choose wisely, and hopefully, you’ll be brimming with energy in no time.