44 articles Tag health

4 Healthcare Checks Your Should Perform Regularly

Over the years, doctors have stressed the need for people to have regular medical check-ups to monitor their health. Regular screening by a specialist quarterly, twice, or annually should not be a daunting exercise. On the contrary, these can help an individual detect their risk of potential ailments for early treatments. A report by The Guardian suggests that between 50-80% of cardiovascular disease is preventable with early checks. With that said, these four checks should always feature on your medical to-do list.

  • Breast cancer 

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Medical specialists concur that having regular breast screening is valuable in detecting breast cancer early and offers a better chance of survival. This means you are also less likely to undergo a mastectomy (removing the breast issues to treat cancer). However, chemotherapy will come as the best treatment if the cancer cells are detected early. Studies have shown that breast cancer treatment and the survival rate has improved substantially in the last four decades in the UK; about 600,000 individuals remain alive after early diagnosis, with the figure expected to rise to 1.2 million by 2030.

  • Check your heart rate

Your resting pulse before anything else gives a sign of your overall health. The regularity of  your heart rate depends on your age and fitness level. Get familiar with your normal heartbeat by checking every morning for seven days. Thankfully, technological innovations have presented everyday gadgets like smartphone applications, wellness trackers, or pulse screens for this purpose. A difference in 10 beats for every moment (bpm) or more may mean you are run down. Over 100 bpm could mean you are dehydrated, stressed, sick, or excited. Consult a specialist if you need expert advice on the matter.

  • Oral check-up

Frequently visiting the dentist is significant in maintaining healthy teeth and gums. During the dental examination, the specialist will check your general oral health for any areas that may require attention. A clean-up by your dental specialist will eliminate any tartar development and plaque and also clean your teeth thoroughly. In general, you should undergo a dental examination or check-up at least once a year, especially for those at increased risk. You can visit this website for more information on all your oral health-related issues.

  • Blood pressure 

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Persons with high blood pressure are at significant risk of developing a heart attack, stroke, kidney disease, and heart failure. Most of these health conditions strike with no indications or warnings; therefore, it is essential to have your blood pressure regularly checked. Fortunately, this is an exercise that can be carried out at home without necessarily visiting the hospital. Blood pressure monitors are easy to use. Ensure you are in a calm climate when you do the test. Blood pressure between 90/60 and 120/80 mmHg in adults is regarded as usual. Anything higher means you must engage in activities like cutting back on your alcohol and salt intake while adopting healthy eating and an active lifestyle.

The famous saying “your health is wealth” is a significant indication of how important your health is. Just as you protect your finances, your health deserves such premium treatment to improve your quality of life.

Reasons to Quit Smoking This Year

Reasons to Quit Smoking This Year2020 has been one of those years that, if it were our child, would be sat on the naughty step for an indefinite time out. A lot of people have reached their limit, with restrictions, job insecurities, and concern about the state of the world. Many will be wondering how they could possibly quit smoking with so much going on all around them.

Quitting does not necessarily need to involve completely foregoing nicotine completely if you don’t feel ready. Instead, you might opt to switch to vaping. For more info, click the link to browse through our range of vape liquids. You might find a delicious one at a strength that suits you.

Detox from Chemicals

Cigarettes contain many toxic chemicals, such as carbon monoxide, formaldehyde, methanol, and even lead. None of these are good for you and have been known to cause various types of cancers and other illnesses. Getting rid of these chemicals can help to prolong your life and reduce your likelihood of gaining a smoking related illness. It is possible to restore your likelihood back down to that of a non-smoker, so the sooner you quit, the more positive effect you will have on your body.

Be a Better Role Model

Having young children means that your every move is being monitored and emulated. If your child sees you smoking, they may assume that means that there is nothing wrong with it and, therefore, be more likely to smoke as they grow up. This can even occur if you tell them about the health problems that can coincide with smoking, as they will still see you continue to do it, and so may not believe it to be as serious as you make out. The older your child is when you quit, the more likely they may be to smoke themselves. This means that quitting now is far better than leaving it even another couple of months.

Save Money

Smoking costs an extortionate amount of money. With a pack costing nearly £9 now, this means that a 20-a-day smoker will be spending roughly £63 per week on cigarettes. Over the course of a year, that comes to £3276! This money could be better spent elsewhere on bills, home improvements, saving for a mortgage or car, or even a family holiday abroad. Add into this that the cost of cigarettes is ever increasing, and it is clear that it would be better to jump off this toxic ship now before you haemorrhage more of your hard earned cash into something that is detrimental to your health.

Quitting smoking may not be easy, but it certainly is possible. Gaining the support of family and friends, as well as speaking to your doctor or local cessation team, can help you to achieve your goal. In the long run, you will have more money and be an overall healthier person without that white stick holding you back.

 

Keeping Kids Healthy At Home

It can be difficult to find ways to keep the kids healthy and active when it’s necessary to spend most of the day at home. Many parents find themselves lost for ideas and feeling uninspired. With a little bit of imagination and some supplies you probably already have at home, it’s easier than you might think to get the kids up and active. Here we have some fun ideas to try out – you won’t hear them saying “I’m bored” for a while when they are enjoying these fun activities!

Make an Obstacle Course or Play Sports

Kicking off our guide to fun, healthy activities for children is the classic obstacle course. You might be thinking you don’t have enough space or the right equipment to set one up, but it’s quite likely you have everything you need already at home. An obstacle course can be set up in the garden using various outdoor toys, and rocks can be used in the place of cones. It’s also possible to do an indoor obstacle course – encourage your child to climb on the sofa, crawl under chairs or commando crawl under a blanket. You can also set things up for them to jump over, or use simple household items like cans of food as ‘dumbbells’.

Indoor sports are also possible with a little care. The hallway is perfect for practicing batting a soft ball, or playing football with a small, soft ball. You could even set up a net on the kitchen table to have a game of ping pong!

Work or Play in the Garden

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Activities to do at home don’t have to be done inside the house – on a nice day, it’s great to get some fresh air and venture out into the garden. Kids can help with simple gardening jobs such as digging up weeds and tidying up, and they will also love to plant seeds and check on them each day. If the weather is nice, they’ll love using the hose to water the plants, and themselves!

Playing in the garden can be loads of fun too. There are many great toys out there which are perfect for using in the garden. If space and finances allow, a slide, trampoline, or swing set are great for kids to burn off excess energy. However, there are loads of great, cheaper options also available which will still entertain kids no end. Balls are always a winner amongst kids of all ages, and they will surely have hundreds of ideas on games to play with them. Simple toys such as hoola hoops always seem to be loved by children too – they are ideal for indoor or outdoor use.

There is plenty of toy ideas over at tncore.org if you’re stuck for ideas.

Follow an Exercise Video

Any kind of exercise of course comes under the category of healthy activities, but doing it from home might be new. Thankfully, YouTube is packed full of all kinds of exercise videos, many of them perfect for kids of all ages. Most of these online exercise classes don’t need any special equipment, and they can be done at any time. You can find anything ranging from aerobics to dance to yoga – there is sure to be something out there to interest your child.

Make a Treasure Hunt

Perhaps one of the most fun indoor activities to do with kids is setting up a treasure hunt! They can wait in one room whilst you prepare and hide clues, each of which leading to the next one. At the end, leave a simple treat to reward them for their hard work, such as their favourite snack.A scavenger hunt games can also be fun. Prepare a list of things for your child to find around the house, and sit back and relax as you wait for them to bring their goodies to you!.

Enjoy Active Games

Board games are a great way to pass time with the family, but there are also a few games out there which can help kids to be active. Twister is a classic, and is fun for the whole family to get involved! If you have a Wii Fit or similar, this is another great game to keep kids active whilst also having loads of fun at the same time.

Play Party Games

It doesn’t have to be someone’s birthday for kids to enjoy playing party games! There are loads of great party games which can be enjoyed on a rainy day spent indoors, and will also help get your child up and moving. Musical statues is always a winner, especially when your child picks out their favourite songs to dance to. To make it even more fun, call out the names of different statues to pose as when the music stops. Another wonderfully simple yet fun game is throwing a balloon around and trying not to let it touch the floor. This is a great game for one child to play alone or for siblings to enjoy together. The final fun party game idea is playing with and popping bubbles. Kids of all ages love bubbles – no one can be sad when there are bubbles around!

5 Life-Lengthening Health Tips for Your Dog

It’s estimated that 12 million of us in the UK have pets in our household. If you have a dog, it’s only natural that you will want them to live a long and healthy life. Unfortunately, a dog’s lifespan is far shorter than a human being’s, so to keep your beloved pooch in good shape, here are a few life-lengthening health tips that you can take on board.

Feed a High-Quality Diet

For your dog to have the best start in life, it’s important that you feed them a high-quality diet. Doing so will strengthen their coat, improve their skin, and boost your dog’s immune system. We’re all a sucker for puppy eyes, however, it’s best not to feed your pooch any human food. While you may think you’re giving a treat to your companion, there are lots of foods that can prove fatal to your dog. A high-quality diet will help keep your dog’s muscles and joints healthy, as well as increase their mental acuity. 

Keep Your Dog Lean

Just like with human beings, there are numerous health issues that your dog can develop should they be overweight. Obesity is regarded as the top nutritional disease seen in dogs, and with several studies showing that being obese or overweight can shorten a dog’s lifespan, it’s important that you do all that you can to keep them in good shape. Being overweight will put your dog at risk for heart disease, joint disease, and diabetes. 

Take Your Dog to the Vet

Whether your dog appears fit and healthy or you have any concerns, regular trips to your vet can bring you peace of mind. No matter what type of breed you have, regular veterinary care is essential. When at your appointment, the vet will perform routine examinations that can uncover health issues you may not be aware of. 

Understandably, you may be hesitant to take your pooch to the vets because of the cost, making it more important than ever to take out pet insurance. Fortunately there are websites like Quotezone that can help you compare pet insurance providers, making it more likely that you’ll find a good policy at a cheap price.

Keep Your Dog’s Mouth Clean

A common problem that your dog may face is dental disease or other oral health issues. If your dog is in pain or finds it difficult to eat, oral health issues that are left untreated can lead to kidney and heart disease. The most effective way of caring for your dog’s dental care at home is to brush their teeth. If your dog isn’t a huge fan of toothbrushes, there are lots of alternatives that you can try, such as dental diets and treats.

Give Them Regular Exercise

Whether you have a puppy running riot around the home or a senior dog who likes to take things easy, regular exercise for your pooch can provide tons of health benefits. Reducing digestive problems, controlling behavioural problems, as well as helping hip joints are just a few health benefits your dog can gain from regular physical activity. Getting out and about with your pooch can help you be more active too.

It doesn’t matter what kind of breed of dog you have, we all want our four-legged friends to live forever. There are lots of handy tips that you can use to lengthen your dog’s lifespan, meaning you can hold onto your companion for that little bit longer

Stay safe. Online bet Singapore pool 4d, toto, sweep from COVID 19

Betting with friends while enjoying a drink, or just chatting, is an amazing way to have fun. Unfortunately, times have changed due to the COVID-19 pandemic. At this time, the only way to be safe and show love to your friends and family is to stay home. However, this shouldn’t stop the fun. Platforms like https://4dinsingapore.com/ allow you to enjoy betting on Singapore pool 4d, toto, and sweep with friends from the comfort of your home. Besides safety from the virus, betting using this platform confers several other benefits to players. Some of them are as below.

  1. Access to historical results

With 4dinsingapore, you will never play blind. The platform has a wealth of information on the numbers that have been winning over a prolonged period. These results allow you to run data analysis techniques and figure out numbers that are likely to win next. The beauty of it is that it’s online-based, and you can do the analysis with your friends from any location and come up with educated guesses on what the next winner could be. With all the free time that the lockdowns have availed, you could come up with some accurate analysis and share the winnings with your friend.

  1. Instant results via text or email 

When you play on 4dinsingapore, the platform gives you the option to get results via text, email or even on social media. This can add to the fun when playing at home because you can always use the results as a motivation to play better in the next round, or carry out better analysis for more impressive results. Besides, by getting the results via text message, you have the freedom to play, while doing other things that can help you get over the challenges of staying home due to COVID-19.

  1. Reliable predictions

4dinsingapore offers both historical results and predictions on the next possible winning numbers. So long as you get paid membership, you should be in a position to get reliable predictions. You can use this money to replenish your stocks, or even give back to society. It is a nice way to do something useful, while at the same time staying safe from the risk of contracting the deadly COVID-19 virus.

  1. Social media interactions

In these times when one doesn’t have the luxury of meeting friends in person, social media interactions are a gem. 4dinsingapore offers players a chance to interact with their friends, while also enjoying the thrill that comes with betting. With 4dinsingapore, and the endless opportunities they offer for betting, time will flyby past and before you know it, the COVID-19 pandemic will be over. 

Essentially, the goal right now should be to do things that keep your mind occupied when indoors. The best way to do it is in a manner that allows you to have fun, and nothing beats betting. It is a chance to have fun, interact with friends, and make some money on the side. Connect with your friends, and stay safe!

Leaky Gut Syndrome -All That You Need to Know in 2020

There was a lot of talk about the leaky gut syndrome in 2019 and rightfully so. Most health practitioners and health watchers were on the toes looking for new information about a leaky gut, its signs and symptoms, and the means of fixing the same. This proposed health condition has been the cause of grave concern as it leads to multiple sclerosis (MS), chronic fatigue syndrome and scores of other long-term issues. 

Given this, it is important to get first-hand knowledge about a leaky gut and how you can deal with it in 2020. 

Leaky Gut Syndrome – An Overview

Recent studies and medical research reports have proved that certain medications and conditions lead to the incidence and growth of a leaking gut. As per scientists, the primary cause can be linked to increased intestinal permeability. However, research is still underway and plentiful lab-based studies are in process for supporting these theories. Research is also on to find out more about the association of a leaky gut to porous bowel and whether it is directly connected to related and significant problems.

On the other side of the spectrum lies the different types of treatment and means of fixing a leaky gut. There is a lot left to research in terms of the same. 

There are several types of treatment for a leaky gut that are coming to the fore. Many health experts claim that they have the right methods in place for reducing the signs and symptoms of bowel leakiness. There is a want for more evidence to prove some of their theories right. 

Fortunately, with more universities and medical research teams jumping into the fray, more concrete evidence about the nature and treatment of leaky gut syndrome can be expected shortly. Nutritional supplements and herbal remedies are already making their presence felt in this domain. They are bringing forth good results for people suffering from most conditions related to leaky gut. The beneficial effects of these remedies for leaky gut syndrome cannot be negated and are helping health practitioners in many more ways than one. 

What are the Probable Causes of Leaky Bowel?

The inner layer of the bowel has a single-celled lining that creates the mucosal barrier. This boundary separates the rest of the body from the inner regions of the gut. The thin layer is instrumental in the absorption of vital nutrients present in the bloodstream. It is responsible for preventing germs and larger-sized molecules from passing from the inside region of the bowel into the bloodstream. This paves the ground for several kinds of symptoms when your gut is leaking; these symptoms are detrimental to the health of the small intestine and the overall digestive system. 

In certain conditions, when this lining becomes weak then it loses its effectiveness. It starts leaking. This may not give rise to the whole problem but does cause a few signs of a leaky gut syndrome that leads to other complications. The problems caused by the leakages in the lining are generally not-so-serious and can be corrected if treated in a good time. 

Effects of Certain Painkillers and Alcohol

Non-steroidal anti-inflammatory drugs (NSAIDs) of the likes of ibuprofen, aspirin, and alcohol are known to cause irritations to the lining of the small intestine or bowel. The impact the sealing agents present in the intercellular areas adversely. This allows for gaps in the lining and the passing of undesirable substances from the gut into the bloodstream. Health specialists and gastroenterologists believe that these irritants are not very harmful. 

They end up causing inflammations of the mild category and that too in only small, disjointed areas of the gut. These cannot be considered as the obvious and damaging symptoms of a leaky gut syndrome and tend to improve over sometime in case the consumption of alcohol or medications is reduced. In the worst-case scenario, the inflamed conditions brought about by the leaky gut may be enough to cause an occasional ulcer or two in the lining of the bowel. 

Other Causes of Leaky Gut Syndrome

The seals present in the lining of the bowel can be further damaged by the incidence of certain treatments and conditions. For instance, inflammatory bowel diseases of the kinds of Crohn’s disease can bring about some tell-tale symptoms of a leaky gut. Infections related to the intestines like salmonella, giardiasis, and norovirus are also responsible for this gut condition to a certain extent. Chemotherapy medicines, coeliac disease, chronic kidney diseases, immunosuppressants, radiotherapy targeted to the abdomen, HIV/AIDS, type 1 diabetes, cystic fibrosis, complicated surgical interventions, sepsis, etc. are also connected in different ways to the incidence of leaky gut syndrome. 

What Happens in Leaky Gut Syndrome?

Those who practice alternative/ complementary medicine believe that the irritations and leaks in the bowel lining can result from several other factors as well. This includes bacterial/ yeast overgrowth along with an overuse of antibiotics and poor dietary conditions. It’s believed that bacterial toxins, undigested food particles, and germs find their way through the gaps in the gut wall to reach the bloodstream. This triggers off different types of problems in the immune system thereby leading to persistent inflammation across the body. 

The resulting conditions arising from this situation include migraine, food allergies, chronic fatigue syndrome, asthma, tiredness, lupus, multiple sclerosis (MS), rheumatoid arthritis, etc. Dermal problems like scleroderma and eczema, as well as autism, are some of the other concerning the effects of the leaky gut syndrome. 

Way Forward

The proponents of leaky gut syndrome firmly believe that quite a few conditions and symptoms of a leaky gut result from the human immune system in response to toxins, germs, toxins as well as other harmful substances. The absorption of these substances into the bloodstream through leaky or porous bowel is the main cause behind this problem. Prior knowledge helps in the diagnosis and treatment of this condition. How about getting a test for leaky gut done to find out the extent of the problem? You may want to do so right away!

 

Top Reasons Why Dogs are Good for Kids

Top Reasons Why Dogs are Good for KidsIf you know us, you’ll know that we’re a family animal lovers. Husband and I got Chuck in 2006, just a couple of months after we got married and he wa a huge part of our lives for 13 years. We’ve had other pets over the years, too – Happy the hamster, Maureen our Staff-Frenchie-Boxer cross, Bagel and Biscuit the budgies, plus various dogs we’ve fostered over the years.

We’re huge believers that pets make a home complete and that it’s great for kids to have pets too, as it teaches them responsibility…even if it is always be cleaning out Bagel’s cage instead of Sausage! With this in mind, I thought I’d share some reasons that dogs are great pets for kids (and why investing in scratch-proof flooring is a good idea if you want one!)

Bonding

Having a pet helps to build family bonds as animals are often the focus of family activities. From walking the dog together to grooming or feeding the pet, these simple but enjoyable tasks allow everyone to slow down, enjoy each other’s company and communicate with one another.

Exercise

Having a dog means that you have to go for walks. Come rain or shine, dog need exercise, no excuses. You have to remember, that as well as for their physical health, dogs need exercise for their mental health. When they’re at home, they can’t sit and read a book or watch the TV, that’s their equivalent of getting out and having a sniff around the neighbourhood!

Responsibility

The daily commitment of caring for an animal is a great way to teach kids the importance of dependability and responsibility. To be a dog’s provider is an honour that requires a lot of patience and work. We make sure that Sausage and BB help to keep Maureen’s water bowl clean and refilled, put her food down, and make sure her bed is nicely plumped up for her to rest in.

Mental Health

It’s actually been scientifically proven that spending just 15-30 minutes with your dog can help you feel more calm and relaxed, reducing stress and increasing happiness. Playing with your pup increases your brain’s levels of dopamine and serotonin, both of which are neurotransmitters associated with pleasure and tranquility. Just having a dog around can give your mental health a huge boost.

Comfort

Having a dog can be a huge source of comfort in so many situations. When my kids are ill, Maureen (as did Chuck) will always be the first one to sit with them while they’re recovering on the couch, she’s always there with face licks when the girls are crying and she lets us know if anyone o much as breathes wrong within a 100m radius of the house. She’s a huge source of comfort for us all and loves nothing more than a snuggle with her pack…except maybe for a 5 mile walk where she gets to chase pheants!

How to Help Yourself Kick the Cigarettes

Quitting cigarettesAccording to the Centers for Disease Control and Prevention, an approximate 14% or 34.3 million Americans ages 18 and older were considered current cigarette smokers. And while most people know the risks of smoking, three-fourths of that population smoked on a regular basis.

To make matters more difficult, due to the addictive components of smoking cigarettes, many smokers have difficulty quitting once and for all. Fortunately, not all hope is lost. There are many things cigarette smokers can do to help themselves kick their cigarette addiction.

1. Prepare yourself in advance.

Many smokers try to “quit cold turkey;” however, this isn’t reasonable for a lot of people. While many might prefer to simply stop for good, quitting smoking this way can actually be more difficult for some people in the short-run as nicotine withdrawal symptoms kick in and overwhelm the mind and body.

While it’s believed that relapse rates are higher for those who gradually wean off smoking cigarettes, slowly breaking off your habit is more natural, physically and mentally. That said, set an end date in advance, preferably two weeks out. Until then, slowly cut your habit little by little until you’ve smoked your very last cigarette on or before your official quit date.

2. Switch to e-cigarettes.

According to a study that came out in February 2017, e-cigarettes may be safer than smoking traditional cigarettes. Unlike cigarettes, e-cigarettes or “vape pens” don’t contain cancer-causing tobacco. Although both contain nicotine, this addictive chemical has not been linked to cancer. In addition, passive smoking e-cigarettes are not harmful like passive smoking regular cigarettes.

Are you thinking about making the switch to e-cigarettes? Scope out trending e liquid hardware and e liquid flavors online.

  1. Tell others about your plan to quit smoking.

Psychologically, when we tell other people about our plans, it essentially seals the deal, and we feel like we must follow through with it. Nobody wants to tell someone about something they’re going to do, only to have to face the embarrassment of telling them later that they ended up not doing it.

That said, telling your friends, family, co-workers, and others who know about your cigarette smoking about your plans to quit can be motivating for you to actually quit in the near future. Let them be your encouragement along the way.

4. Reward yourself.

Whenever you have to do something difficult, it’s important that you reward yourself to positively reinforce your hard work along the way. Log your milestones, count how many days it’s been since you quit smoking, post about your achievements on social media, and tell others about your successes.

Small, weekly rewards such as buying something cheap like a new book, going out to dinner or out for ice cream, or heading off to the movie theater are great ways to celebrate and reinforce your good behavior.

Conclusion

Quitting cigarette smoking isn’t easy, but it’s not impossible. Some ways to help kick the habit of smoking include preparing in advance to quit, switching to e-cigarettes, telling others about your plan to stop smoking, and rewarding yourself along the way. With hard work, any smoker can become an ex-smoker!

6 Natural Remedies For Better Sleep

Lack of sleep can lead to a long list of physical and mental health problems but, unfortunately, it’s becoming more common. We are leading increasingly busy lives and people are far more likely to take their work home with them, so they don’t get enough time to relax and wind down properly. People using computers and phones before bed is a big problem as well because it can make it a lot harder to sleep. If you are finding it hard to get to sleep at night, you could speak to your doctor and see if they can prescribe you some sleeping pills, but there are some big downsides to that. A lot of people would prefer not to take sleeping pills because they can have some pretty serious side effects that drag on into the following day. It’s not ideal being completely reliant on pills to sleep properly either, so it’s best to find an alternative if possible. Luckily, there are plenty of natural sleep aids that you could try first. These are some of the best natural remedies to help you improve your sleeping patterns. 

Image From Pixabay CCO License

Chamomile Tea 

It’s always a good idea to avoid caffeine in the afternoons and especially before you go to sleep, so normal tea isn’t a great idea. But chamomile tea could be just what you need to improve your sleep. It’s been used as a remedy for sleep and relaxation for centuries and it’s incredibly effective. It acts as a mild sedative so it relaxes your mind and body and makes it easy for you to drift off to sleep. It’s the same effect as sleeping pills, but not quite so severe and without the danger of side effects. You do need to make quite a strong brew if you want the full sleep-inducing effects, so make sure that you use 2 or 3 bags per cup. 

Lavender 

Essential oils are great remedies that are used for all sorts of health and beauty issues. They’re great as skin products, some can help to improve concentration, and some are great for relaxation and sleep. The best essential oil for improving your sleep is lavender because it has great relaxing properties. If you get a diffuser and put it in your bedroom, it could make a big difference. You can also rub a small amount of oil on your wrists before bed. 

CBD Oil 

CBD is a hugely popular health remedy at the moment and as more research is done into it, people are finding more great ways to use it. It’s incredibly popular as an alternative pain treatment for people that don’t want to take strong painkillers and a lot of people are using it to treat anxiety and depression as well. But CBD oil is also a great remedy for people that are struggling to sleep. When you ingest CBD, it activates serotonin receptors in the brain and increases levels of serotonin, which helps to regulate mood and sleep. A lot of people find that it helps them to get to sleep and it also prolongs sleep and they wake feeling well rested. You can get CBD in so many forms, like an oil or even as a tea, so it’s easy to add to your routine before bed each night. 

St. John’s Wort 

St. John’s Wort is another age old sleep remedy that has proven to be very effective for a lot of people. It works in a similar way as CBD, by increasing the levels of serotonin in the brain and helping you fall asleep faster. It’s also a very popular remedy for people that are suffering from depression because serotonin is very important for regulating your mood. You can buy St. John’s Wort fairly easily at supermarkets or health shops and it comes in a few different forms. You won’t usually find it in natural flower form but you can get it in tea form or as a capsule that you take in the evenings before bed. 

Melatonin 

Melatonin is the hormone that regulates your sleep cycle, and increasing your levels is the best way to get a good night’s sleep. You can find melatonin in cherries, so eating them before bed could make a big difference. But if you don’t want to buy cherries every single day, you could also look for melatonin supplements, which are fairly easy to find in most pharmacies. 

Weighted Blankets

Weighted blankets have shown to be a great help for people with sleep issues. The benefits are in the fact that they don’t require you to take medicines and can be used on may type.of bed or sleeping space to make the person feel more secure.

If you have trouble sleeping, you don’t need to rely on strong sleeping pills. You can just try some of these natural remedies instead. 

Top Tips For Getting Fit After An Injury

It can often feel like coming back from an injury is like starting scratch. Your body can be stiff from not being used, and you may feel like all your pre-injury fitness was all for nothing. Many people are eager to get back up to their original fitness and get back into the swing of things as quickly as possible, however, it’s not always about how quickly you can do it, it’s more about how successfully you can. You need to listen to your body and avoid feeling any pain, this is not a good sign and can mean you’re overdoing it and causing more damage than good repair. 

Photo by Jonathan Borba from Pexels

No matter what kind of injury you’ve experienced, whether it’s major surgery, a sprained ankle, from an accident or a simple muscle strain, you may sometimes need the help of professionals who are specialist in helping serious injury victims get back on their feet.  

Have a look below at some of the ways you can help work towards getting fit again after an injury: 

Stretch

It’s essential that you focus on stretching while you’re recovering from any injury, at times if you require immobilisation you will need to seek professional help in order to understand what stretching you can complete. If you have a doubt on how to choose the right equipment for those activities click here for more info.Unfortunately, immobilisation can lead to static muscles that become stiff and this can make it extremely difficult to recover quickly. Rather than allowing your muscles to break down and lose all their strength speak to your doctor about introducing some stretching exercises into your recovery process. Stretching will allow your injured muscles to stay fit and can sometimes ease you into starting activities again once your recovery is complete.

Take It Easy

When the time comes and you’re ready to get moving again, a good way to proceed is to do around twenty per cent less than you feel like you can do. If you’ve been out of action for a long time, you may even want to cut it down even more than that. You need to realise that even if you could run five miles before the injury without breaking a sweat, your body is not going to be at the same standards and therefore you will find it harder. You need to take your time and ease back into it. If you don’t you could risk seriously damaging the injured area and living with a lifelong problem that could of being avoided. You’re told be professionals to ease into things for a reason. 

Don’t Do Nothing

On the other hand, doing nothing at all isn’t what your body needs either. How can you expect to recover if you don’t work through it? You should aim to find a happy medium and then work your way up from there. Notice if you have any pain and adjust your workouts to suit. If you need to complete pain-free exercises that also strengthen the affect areas speak to your doctor, personal trainer or physical therapist. Starting with activities such as a gentle walk can be one of the best ways to get started and ease back into activity. Swimming is another great choice because it offers buoyancy and it can take a lot of pressure off of injured tissue and sore muscles. You can, if you’re careful, do some strength training with very light weights. Whatever you choose to do, make sure you listen to your body and take lots of breaks. Pain means you should stop immediately. Over time, you’ll see growth and be able to do more and more activities. 

Ice And Heat

This will depend entirely on what your doctor recommends. However, ice and heat can be very useful when recovering from an injury. Ice can help to prevent muscle soreness after working out and can also reduce any swelling that occurs. It’s also a great way to ease the pain. Heat can sometimes be more beneficial for older injuries, depending completely on what they are. Just keep your doctor informed and they will be able to advise you on which is best. While a hot-water bottle and ice are great, not handling them properly may lead to worsening the injury. That is why it is handy to have a massage ball with hot and cold inserts. The rollerball can be used as a deep tissue massager that is improved with hot or cold treatment to help relieve pain, inflammation, or loosen muscles.  

Talk To Your Trainer Regularly

One of the best things you can do after an injury is to build up a good working relationship with a trainer. It not only helps you to get back into the swing of things but it also means they can build an understanding of what help you’re going to need. Not only this having a trainer to work with could give you really good motivation. 

These are only a few tips to get you started on your way to recovery. Do you have any tips or advice that you can share in the comments section?