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Written by Lisa Jillanza

The average American is said to only sleep for 6.9 hours a night. And this is below the recommended length of hour that an adult should sleep. And due to this, when all shortened sleep hours accumulate, tendency is, it can have this big effect to the person both in emotional and physical aspects of his or her being.

The result of sleep deprivation due to several factors can be result to several things such can be summarized into four:

1.       Reaction time against things and happenings  is slower 2.       Blood pressure rises 3.       Bingeing, eating more than necessary happens 4.       Diabetes and obesity risk rises

Reasons for Sleep Problems/Disruptions

To be able to remedy sleep problems, it is valuable to learn of the things that may cause it. Each of us may have different reasons or factors that can cause sleeplessness or low quality sleep.

Sleep quality can be affected by lifestyle, your diet, your stressors and your sleeping environment. Trying to remedy and understand these factors may help in improving your sleep quality after.

Some Tips to Sleep Soundly

1. Avoid watching TV. Television shows may cause excitement on you which may cause you to have difficulty in falling asleep later. Instead, read a book. Put away all your gadgets and no internet in bed.
2. Avoid caffeine 6 Hours Before you Sleep. Caffeine may perk you up for the day but it can also cause you to have a disrupted sleep at night. So keep it in the morning and avoid it in the afternoon.
3. Make Your Sleeping environment conducive to sleeping. When you sleep, keep your bed as comfortable as possible. Keep your pillows and sheets clean. Let your room not be too warm or too cold. Turn off the lights r simply dim it if you don't want it dark.
4. Meditate. Breathe in breath out. A couple of yoga poses will help you.
5. Shower before you sleep. Warm ones, not too hot or too cold. Keep it warm to loosen muscles and add up some light scents if you soak in a tub. Don't use over powering scents, it may cause your brains to go haywire.
6. End exercise an hour before. Ending an exercise right before you sleep might not be a good idea. After exercise, your adrenaline is still pumping making you too hyped up. S insated, do it with ample time for your body to settle, then take a warm bath and settle down to sleep.
7. Don't drink alcohol. Alcohol may be inducing a sedative effect early in the night, but once it wears off during midnight or during early in the morning, fragmented sleep can happen which may cause excessive daytime sleepiness.
8. Sleep when you're sleepy or tired. OD not put off sleep nor force yourself to sleep. Do some worthwhile yet light things if you can't sleep yet.
9. Sleep at the same hour every night. Sleeping at the same hour overnight helps your body establish a pattern. Since it has been familiar with your system, your body will just voluntarily do it after.
10. Don't nap in the afternoon. Napping in the afternoon can rob you your sleep at night. And it will be a cycle after.
11. Having some supplement that can aid in your sleep. But better choose it wisely. By supplement, I don't mean sleep inducing pills but supplements such as Vitamin D, magnesium, Vitamin B and Omega-3.
12. Avoid stressing yourself out. Constant and chronic stress may not only affect you mentally but it can disrupt your daily function, say your sleep. Instead, solve your problems for the day or if you have worries at work leave it there. Managing stress can be hard at first but managing it effectively can give you ample sleep later.

A sleep diary or journal can help you track down your sleeping pattern. It can help you jumpstart your goal of improving your sleep quality. And also, make sure you eat well, balanced food. Avoid unhealthy ones and bank on fruits and vegetables.

Image Credit: FreeDigitalPhotos.Net

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Written by Lisa Jillanza

Is it really possible to eat and then look young? There are foods that will keep your skin looking and feeling great. Aside from that, there also food lowers the risk of skin cancer. There are certain foods that can protect your skin from damage inside and out.

A study of the Journal of the American Academy of published in March 2010 supports the idea that certain vitamins do help in protecting our skin. The same foods that can boost your defenses against skin cancer also helps keep your skin looking younger and smooth and ward off wrinkles.

Vitamin C

If you want to ward off your wrinkles and avoid age-related dryness, you have to eat more vitamin C-rich foods like strawberries. In 2007, the American Journal of Clinical Nutrition conducted a research about the effect of strawberries in our skin. The skin-smoothing effect of vitamin C may be due to its ability to mop up free radicals produced from ultraviolet rays and also its role in collagen synthesis. The fibrous protein content of collagen keeps skin firm and vitamin C helps in the production of collagen.

Coffee

A single cup of coffee daily may lower the risk of developing skin cancer. A study conducted on 93,000 women, published in the European Journal of Cancer Prevention said that those people who drank one cup of caffeinated coffee a day reduced the risk of developing non melanoma skin cancer by about 10 percent. And the more they drink : up to 6 cups per day, the lower their risk. Decaf coffee didn't seem to have that kind of protection.

Omega 3

Omega 3 is an essential fatty acid known for its heart protecting properties. But this nutrient is also needed for keeping the cell membranes healthy. It blocks toxins from entering the body and strengthens skin cells. It helps your skin looking younger longer.

Lycopene

Lycopene is a nutrient that we get from tomatoes. This is the carotenoid that makes tomatoes red. It protects our skin from sunburn. In a study conducted, participants exposed to UV light had almost 50 percent less skin reddening after they ate 2 ½ tablespoons of tomato paste or drank about 1 2/3 cups of carrot juice daily.

This is in addition to their regular diet for 10 to 12 weeks. Those who take lycopene supplement or synthetic lycopene weren't significantly protected against sunburn.

Isoflavones

Preserving skin-firming collagen is what tofu does to our skin because it is rich in isoflavones. The study of the Journal of the American College of Nutrition where they fed mice with isoflavones and exposed them to ultraviolet radiation had fewer wrinkles and smoother skin than mice that were exposed to UV light but didn't take isoflavones. They believe that isoflavones help prevent collagen breakdown.

• Osteoporosis
• stop osteoperosis

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Written by Lisa Jillanza

A bone disease which usually develops over many years without any major symptoms in the early stages is called osteoporosis. Loss of height, developing a curved upper back, back pain, or broken bones are one of the first signs of osteoporosis. The bones become progressively porous, brittle and fragile in time. These fracture easily under simple stresses and would not break normal, healthy bone.

The fracture risk increases and is greatest in Caucasian women with increasing age.  The relaxation of the abdominal muscles and a protruding abdomen is the reason for postural changes. Fatigue is also felt by many people with osteoporosis.

Causes of Osteoporosis

There are a of causes of osteoporosis like gender, race, genetics, aging, low body weight, nutrition, lifestyle choices like smoking, caffeine, consumption of carbonated soft drinks and alcohol, and physical activity some of the key factors in the development of osteoporosis. Women have greater risk to develop osteoporosis than men, and it's more common during the postmenopausal periods because of the decreasing level of estrogen. Family history of osteoporosis, lack of weight-bearing exercise, slender body frame and Asian or European heritage are some of the risk factors of osteoporosis. Also those women who smoke or drink are at greater risk also. One precipitating factor of osteoporosis is hyperthyroidism.

How to Prevent Osteoporosis

As we grow older, our skeletal system degenerates that makes our bones weak and prone to fracture. But, if you start living a healthy lifestyle early in your life, you may be able to delay the development of this disease. There are some ways to prevent your chances in developing osteoporosis:

• Engage in weight-bearing exercise like walking, jogging, climbing stairs, dancing, or weight lifting. These exercises help keep bones strong and decrease the risk of developing osteoporosis.
• A healthy diet that includes plenty of calcium and vitamin D is necessary. These are needed for building healthy, strong bones. Fortified milk will boost your vitamin D and by spending 10 to 15 minutes in the sun each day.
• Don't smoke.
• Stop or limit your alcohol intake to 1 drink per day or less.
• Cut down caffeine because it increases calcium loss from your body. It also puts you at risk for osteoporosis.
• Talk with your doctor about the medications that can help prevent osteoporosis.

Home Remedies and Natural Cures for Osteoporosis Treatment

Potassium

In a recent study, it found out that women who were given regular potassium supplements were better to absorb calcium. This is important for maintaining strong bones. Bananas are a natural source of potassium, so they are highly recommended to reduce the risk of osteoporosis. Milk, yogurt, chicken, fish, turkey, celery, spinach carrots, and tomatoes are other foods rich in potassium.

Broccoli

Broccoli is an excellent source of calcium, which is important for maintaining strong and healthy bones. It is also high in vitamin c. it is also high in fiber that helps prevent constipation, hemorrhoids, high cholesterol, heart disease, obesity and colon cancer.

Fish oil

Some studies have found out that the omega 3 fatty acids and vitamin D content in fish oil may help increase bone mineral density. Take 1000mg of fish oil once daily with a meal, this is a simple osteoporosis remedy.

• skin cancer
• sunscreen
• lip balm
• UVA rays
• UV rays
• sun burn
• UVB rays

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Written by Lisa Jillanza

We all know that we should be wearing sunscreen now that the sunny days of summer are here, but do you know what you are doing wrong with that sunscreen? Here are the biggest mistakes we are making when it comes to sunscreen.

• You wait until you are outside to apply your sunscreen. : According to experts, you should apply your sunscreen at least 30 minutes prior to going out in the sun.  That way it has time to absorb into your skin, plus you won't get those harmful UV rays during those crucial minutes when you are first in the sun.

• You apply your sunscreen around your clothes and/or swim gear. : If you are applying your sunscreen around your clothes or swimsuit then you may be missing parts of your body because you are worried about getting the lotion on your clothes or swimsuit.  It's best to apply your sunscreen when you are naked and you can better make sure that you aren't missing any important spots.

• You forget about your lips. : Your lips are vulnerable to harmful UV rays just like the rest of your body.  You shouldn't use the same sunscreen that you use on your body though; be sure to purchase a lip balm that contains SPF and is thicker so it stays on longer.

• You miss other important areas. : According to experts, the most common areas missed are: the toes and feet including the bottom of the feet, underarms, back of the neck and under the hairline, ears and especially the tops of your ears, eyelids and inner upper arms.  Sunscreen should be everywhere as the sun doesn't discriminate.

• You sweat or rinse it all off. : Be sure to read your sunscreen label and make sure you are choosing the correct sunscreen for the activity you will be participating in : like swimming or working out outdoors.  Make sure you choose a water-resistant lotion for swimming or activities where you may be sweating a lot.

• You are using a face sunscreen on your body or vice versa. : Different types of sunscreens are made for different reasons on purpose.  Sunscreen created for your face is created with special chemicals and formulas so it does not cause irritation to your face : and the same goes for body sunscreen.  Body sunscreen tends to contain alcohol which can dry out the skin on your face.

• You only use sunscreen when it is nice outside. : Many people only slather on the sunscreen when the sun's rays are in full bloom. But that can be one of the biggest mistakes that people make when it comes to sunscreen and when to apply it.  Experts say that you can indeed still get UV rays even on the grayest of days, actually 80% of UV rays still come through on cloudy days.

• You think you are safe indoors or in a car. : Driving can be a major source of incidental sun exposure. Windows and windshields block out UVB rays, but UVA rays can still seep in and those rays are on the spectrum that can cause the most skin aging and skin cancer.

• diet
• food
• detox

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Written by Lisa Jillanza

Several foods have already been hailed in science and nutrition journals as the saving grace of humankind. That is if humankind is keen enough to forget take-outs, burgers and sodas.

The way your body functions can be taking a lot from your diet, from what you eat and what you ingest. Everything in your system from your digestive to your circulatory to your nervous system relied mostly in the food you take in. They may not function as they usually do once it has been filled with all the oxidants both from external and internal factors.

And here comes the miracle foods that can promote detoxification in the body.

The Detox Craze

Several detox craze has surfaced over the years. Some are even promoted and advertised by famous Hollywood Celebs.

Some established detox process involves incorporation f several foods and natural ingredients. Mostly it requires a day or more of consumption of these formulas but most often results to hunger and eating impulse since it's the only thing they take in.

By this, experts say that to be able to detoxify you may not need to deprive yourself of food, instead choose it wisely and let it complement each other. Take a hint below.

Avocado

Avocado is rich with fiber and anti-oxidant which makes it good for digestion and for the cleansing of the body. Avocado is also high in fats but the good ones. And for the right detox, an organic avocado can do the job instead of the little piece of guacamole in your restaurant meals.

Beets

A regular beet in your meal can do a lot good than an occasional one in your salad. Beets can make sure that you will really flush out the toxins since sometime the toxins are not totally ousted from your system and are reintroduced in your body. It can help in free-radicals and can aid against cancer.

Blueberries

Blueberries have long been known to be a detoxifier. It contains vitamin c and fiber. It is low in calories and is rich with anthocyanins. These antioxidant pigments protect body's cells from free radical damage. It can enhance the glutathione production which is another antioxidant.

Broccoli

Broccoli is health food and you just have to deal with that. It can work for your liver through its enzymes. Raw broccoli can be more nutritional than a cooked one, but you can have your options.

Chia Seeds

Chia seeds can aid in detoxification since it's also rich in antioxidants. It has even more than those of blueberries. It can help boost metabolism, rich in fibre and is high in protein.

Ginger

Gingers benefits have been recognized even back then in the world's ancient civilization.  It can be taken in as tea or as drinks it can help liver to function properly and is rich with astringent properties.

Green tea

Green eta is refreshing but it can also be high in anti-oxidant value. It can help educe and fight free-radicals.

Kale

Kale, blended and made into a shake can be the best possible way to benefit form this vegetables anti-oxidant properties. It can help fight kidney disease and is anti-inflammatory.

Lemons

Lemon as has been a component of most known detox craze. It is rich in vitamin C and can flush out toxins.

Garlic

Though pungent to smell, garlic can be a very good detoxifying food. It is antibacterial, antibiotic and is antiviral. It contains allicin which helps fight against toxins

The above superfoods are just part of the big picture. Some other option not mentioned above includes seaweed, flaxseed, water, watercress, wheatgrass, artichoke and more. And with these options, who's got an excuse not to detoxify?