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• Exercise
• cold and flu season
• diet
• burn calories
• back to school

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Written by Lisa Jillanza

It is estimated that around 100 million Americans are chronic pain sufferers. And a quick stroll into your local pharmacy's extensive pain management section will confirm this. In today's hustle and bustle world, finding relied from pain can be as easy as popping a pill. But even the “safest” pain medication is bound to have its own share of dangers and risks if not taken properly.

The danger with long term use of pain medications is that the body may become immune to its effects or worse damage vital organs such as the kidney. Some of us even go as far as self-medicate which could be dangerous even with the use of over the counter drugs.

There are definitely safer and more natural ways to manage pain. These methods do not only help in controlling pain but also restores the natural balance in our body. And one little known way is by simply switching to a healthier diet. This could be done by eating a plant-based, nutrient rich diet that reduces inflammation naturally.

A huge contributor to nagging chronic weight problems we see today could be traced to the Standard American Diet which has been described as one of the more inflammatory diets. Our fast food culture and salty snacks have lead to overweight, chronic pain and fatigue problems. Most of us seem to be unaware or generally unconcerned with how a typical western diet affects our health.

We are what we eat and most of the health problems we see today are diet or lifestyle related. Finding relief from chronic pain can be done by switching to a healthy diet. So the next time you're planning a short trip to the pharmacy for some pain medications why not take a look into these simple tips before popping in that pill.

Eat green-leafy vegetables. If there is one great reason to start going the veggie route, it's because it helps reduce chronic pain by increasing the number of good bacteria in the gut. This area of the body is constantly exposed to toxins from food and the environment. A healthy digestive system keeps our body in tip-top shape. Nutrients from food are processed better therefore strengthening our immune system. This is also the area where 96 percent of our serotonin is produced. Serotonin is a feel-good hormone that lessens the stress of chronic pain.

Cane sugar can be a good way of providing temporary relief from pain by stimulating reward centers in the brain but also increases pain levels in the long run. Sugars could set people suffering from chronic pain by 3-4 weeks. Avoid artificial sweeteners. Just because these are alternatives it does not mean that they are not likely to produce the same effects as other sugars.

Margarine and other hydrogenated contain fatty acids that coat cell membranes which interfere with cellular communication. It could also lead to toxin buildup and disrupt waste removal. A body full of toxins and lactic acid increases our risk for chronic pain.

Other foods that chronic pain sufferers should avoid include wheat and all its products. People should also avoid common allergens such as corn, eggs, peanuts and other dairy products.

Healthy sources of essential fatty acids include avocados, walnuts, fish and flax seed oil. Anti-inflammatory fatty acids reduce symptoms of asthma and chronic pain. Build your immune and inflammatory system by strengthening it with healthy fatty acids.

Stress is a major trigger for pain. This might only be psychological but it places so much pressure on our body that constant high levels of stress could lead to chronic pain. Low impact exercises such as swimming, brisk walking or yoga helps release pent-up stress. Getting enough sleep also helps the body recuperate more quickly.

Get that natural high by helping your body release more endorphins, the body's answer for pain medications. Pain is our body's signal that something is wrong physically. Pain is a personal experience and the intensity varies from one person to another. A positive attitude helps reduce the stress of pain and lessens our need for pain relievers. When we are able to handle pain naturally, we are able to live fuller and happier lives.

• heart disease
• quit smoking
• health apps
• smart phones

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Written by Lisa Jillanza

With the popularity of smart phones growing by the day, the health world has joined in on the hype by creating numerous apps that bring the keys to better health right to your phone.

Here are some of the best health apps available today.

Heart Disease Risk Calculator

If you are in need of a reality check and you are in possession of an iPhone, simply download the free Heart Disease Risk Calculator app to find out what your odds are of having a heart attack, stroke or heart failure within the next decade.  While the advice given within the app is not to be taken over the advice of a medical doctor, it will still help you to encourage healthy eating and living.

My Last Cigarette

If you made a New Year's Resolution to quit smoking and nearly four months later you still haven't quit, then perhaps you should download the My Last Cigarette app.  Only $1 for the iPhone, this app tells you how much money you are saving by not smoking and how much you have altered your life expectancy by quitting.  The app also provides motivational messages to keep you smoke-free, which most researchers believe help people to stay their course after quitting.

Instant Heart Rate

Using just your smart phone camera and the Instant Heart Rate free app for both iPhone and Android, doctors agree that this is one of the most accurate heart rate monitor apps.

Allergy Caddy

For those with food allergies, Allergy Caddy available for the iPhone for just $2 helps you to avoid certain foods at more than 30 different restaurant chains by consulting the public accessible data available through the app.

MelApp

Utilizing the extensive database at Johns Hopkins University coupled with pattern-recognition technology, MelApp, available for $2 on the iPhone, can access your melanoma risk by simply scanning your photos of lesions that are questionable.

ZocDoc

Available at no cost for the Android, Blackberry and iPhone, ZocDoc allows you to search for dentists and physicians in many major U.S. markets.  After reading the review and choosing a doctor, you can make an appointment without making any phone calls.

Medscape

This free app for all three major smart phones tracks any drug interactions and safety data for more than 8,000 drugs. Medscape also provides medical news and information on more than 4,000 diseases and conditions.

• detoxify your food
• avoid canned food
• organic food
• synthetic ingredients
• unwanted ingredients
• clean produce

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Written by Lisa Jillanza

Most of us are concerned with shaving off unwanted pounds in our body but there are also a good number of people who are actively seeking ways to put on weight. But before you start gorging on fatty foods or salty snacks, you should also consider what you put in your body. Everybody should know their ideal weight. While being overweight is unhealthy, dieting to the point of depriving our body of badly needed nutrients is far from being healthy.

Each person might have different needs in terms of maintaining their ideal body weight. It is totally normal for a taller person to weigh more than those who are shorter but they can still be considered healthy.

For those who feel that they are tool lanky and would like to create more curves or guys who would like to develop their physique then gaining some much needed pounds is a must. Below is a simple guide to healthier weight gain:

Determining your Ideal Body Weight

Before starting your journey, you must first consider your ideal body weight. This is crucial in keeping weight gain within healthy limits. Gain too much and you risk suffering from medical conditions due to overweight problems. Make a diet program and calculate the amount of pounds you need to reach your ideal weight. Working with a dietitian could help you plan effectively. You should also consider the amount of time needed to achieve this. After all, your body needs time to adjust itself to these extra pounds.

Count your calories

After determining the amount of pounds you need to achieve your ideal weight. Make a conscious effort to record your calorie intake. This way you could increase your weight safely. This allows you to plan your meals accordingly. Gaining weight does not give you the license to go on an eating spree and grab all the food you could find.

Keep off the junk

Eating salty snacks could be the easiest way to gain some pounds. If you've managed to keep yourself slim by staying away from salty snacks then this would not be the right time to start another unhealthy habit. Gain weight by stocking up on healthy food and nutrients. Fast food, processed food, salty snacks and chocolate bars might give you an instant boost on your road to gaining weight but these could exact a huge toll on your health.

Stick to healthier alternative rich in protein and nutrients. Tofu, fish, lean meat, beans and white meat in general are healthy choices. Switch to healthy snacks like fruits to gain healthy pounds and not stuff yourself with excess fats.

Eat more frequently

If eating large meals is not your thing then eat small frequent meals. Instead of targeting three large meals a day then why not insert healthy snacks between meals. This also improves your digestion. Improved digestion means food is processed more efficiently.

People with a busy lifestyle could also benefit by bringing healthy snacks to work. The problem with today's hectic world is that we often grab the first food available. Gain weight while building your discipline by sticking to healthy snacks. You can avoid this unhealthy habit by preparing snacks and meals at home. Fruits, juice drinks, fiber rich rice, whole wheat bread and vegetable salads are some of the healthy alternatives.

Protein and health Shakes

Health shakes are the quite popular now with those hoping to gain some pounds or those building muscles because they are easy to consume nutrient rich sources. This is especially useful for people who regularly visit the gym. It gives them an instant source of nutrients for muscle building.

• detoxify your food
• avoid canned food
• organic food
• synthetic ingredients
• unwanted ingredients
• cleean produce

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Written by Lisa Jillanza

You wake up 20 minutes after you hit your alarm clock to catch a few minutes of extra sleep. You barely had had 5 hours or sleep after coming home late after a grueling day at work. You jump out of bed realizing that you only have half an hour to shower, dress up and grab a piece of sandwich for breakfast. Not exactly the ideal way to start a day, isn't it?

If this is the typical normal morning routine for you then you should be alarmed. Today's society is exposed to large amount of toxins from taking in loads of toxins from processed foods, prescription drugs, air pollution and everyday stress. These toxins stay in the body until it wreaks havoc on your normal body processes.

The body is blessed with natural ways of coping with these toxins. Mechanisms such as perspiration, urination and normal bowel movement are just some of the ways we could get rid of built-up toxins. But the body can only take so much so what do you do when you've reached this level?

Toxins and Free Radicals

Before you can appreciate how yoga can help flush out these harmful substances, it is important that we first discuss what toxins are and what harm it can do to you.

The reason why toxins are so harmful to the body is because its presence help trigger the creation of free radicals. These are molecules that have a missing electron. These unstable molecules rob electrons from surrounding electrons making them unstable. This can cause damaged cells that lead to premature aging or decay.

If cell degeneration is not stopped early, this may lead to medical conditions such as arthritis, stroke, hypertension, arteriosclerosis and other immune disorders.

Getting rid of toxins naturally

The body has its own way of naturally getting rid of toxins. This is basically done through four or our major organs. These organs are the skin, liver, intestinal tract and kidneys. When you ingest toxins by consuming food or drinks for example, your digestive system brings these into the bloodstream. Once inside the bloodstream, these are picked up by the liver deactivating them consequently. Toxins that are not picked up are captured by the kidney. The rest are flushed out as perspiration or passed out together with our feces.

Detoxification and Yoga

Detoxification is the process of removing harmful toxins from the body. Your liver, kidneys, skin and bowels are mainly responsible for neutralizing these substances but what happens when they are overloaded with toxins?

A fantastic part of a detox regimen is the practice of meditative exercises that are said to stimulate the function of your internal organs. And one of the most practiced meditative exercises is Yoga. This is an ancient practice from India. It involves the performance of a series of methods and techniques that aims to achieve optimum physical and mental health.

The branch of Yoga called “Hatha Yoga” in particular is a great exercise system for those who aim to detoxify their bodily systems. It provides detoxification by helping rid the digestive, cardiovascular, lymphatic, pulmonary and epidermal systems of toxins and waste. Hatha Yoga may also stimulate brain function and balances the nervous and endocrine system. This results in a greater sense of well-being, increased mental clarity and emotional stability.

How Yoga Detoxifies

Hatha Yoga is said to detoxify through the practice of Yoga poses or “Asanas,” breathing techniques or “Pranayamas,” hand gestures or “Mudras” and energy locks or “Bandhas.” Yoga poses of Hatha Yoga reportedly free up blockages and obstacles that hinder energy flow in the body.

Hatha Yoga may teach you powerful detoxification techniques and poses that help increase oxygenated blood flow to the brain, relax and cleanse the body and calm the mind of stress and worries. Every part of our body is turned, twisted, pulled, pushed and upended in a well-rounded Yoga practice. This is said to facilitate the removal of waste products like lactic acid, lymphatic acid and carbon dioxide that no other exercise or regimen could reach. These Yogic poses and techniques help push your body to heal itself and make it strong and pliable. Because of the said effects to healing, many health centers and spas consider it as an integral part in managing lifestyle diseases and detoxification.

Detox for a longer, more productive life

Detoxification is essential to prolong and improve the quality of life. If you live a hectic, toxic lifestyle then now is the time to change. Ask your nearest gym or fitness center for yoga classes so you could get more information about the types of Yoga practices.

As much as possible, lessen exposure to pollutants and chemicals found in processed foods, smoke, cleaning agents and the like. Stick to fresh, pesticide-free produce like organic fruits and vegetables. Avoid complicated beverages that are packed with sugars and artificial ingredients and stick with plain water or natural juices.

Train yourself to stop worrying or thinking too much about things. Approach every problem or situation systematically and if there is nothing you could do about it, then don't stress yourself about it. Changing your outlook into a positive one contributes greatly to an effective detoxification program.

• essential fatty acids
• avoid the flu
• winter eating habits
• colds and flus
• boost immune system
• eat protein
• low GI carbohydrates
• herbal remedies
• illness-free

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Written by Lisa Jillanza

Having a strong immune system is important in maintaining our physical well being. It protects you from all types of virus and bacteria that may cause infection and other health problems. Colds and flu are only two of the most common sickness that you can get if you have a weak immune system. It may sound ordinary, but it is quite common to find people suffering from colds and flu that don't seem to go away. Hence, before you experience major medical complications, it's wise to learn natural ways to keep your immune system healthy and well-balanced.

What should be included in your diet?

Eating the right food is the perfect answer to how you can strengthen your immune system. Although there's nothing wrong with sodas and fries, it's still advisable to minimize your consumption on such food and focus on the healthier ones. Green leafy veggies should be on top of your "what to eat" list. Be extra creative when cooking meals and learn different ways incorporate green leafy vegetables on your diet. It's advisable to consume at least one meal with such vegetables.

Don't forget dairy products, as well. Milk and yogurt are only dairy products you should consume. Yogurt does not only strengthen your immune system, but it also helps you regulate bowel movement. This means you will be keeping less toxic in your body if you will consume yogurt regularly. You should also eat enough fish or other protein-rich food to keep your body well-balanced.

Fruits can never be erased. This is the other option of those who don't want to eat vegetables, and if you're one of them, it's healthy to know that you should double or even triple your fruit intake. It also wise to eat it fresh or turned into shakes, as long as limit the glucose and other flavorings. Here's a list of the top vitamins that your immune system needs.

• Vitamin C - this increases the production of bacteria and virus-fighting agents in your body. Papaya, guava, kiwi, orange, grapefruit, and strawberries are the best fruit sources of Vitamin C.

• Zinc - zinc helps in the production of T-cells which also helps in fighting various types of virus. It also slows down cancer cell metastasis and tumor growth.

• Beta carotene - beta carotene is also helpful in fighting cancer cells and balancing the immune system. It also erases the compounds that can cause aging.

Healthy habits

Living a healthy life means keeping in mind a good set of healthy habits. It may be challenging to follow all of it, but every small step can go a long way. Other healthy habits, on the other hand, sound too conventional that you may not consider it. But believe it or not, paying enough attention to such practices is a great way to spare you from cough, flu, and other health problems. Here's a shortlist of it.

• Wash your hands, especially before and after eating
• Consume enough water
• Have enough sleep
• Regular workout
• Stay happy and stress-free
• Give yourself a full-body massage

What should you avoid?

A right diet is not a license that you can already keep your bad practices. Aside from eating the right food and maintaining healthy habits, you should also know the things to avoid. This will balance all the changes you want to make. Aside from that, it will also spare you from diversified health problems.

I'm talking about unhealthy practices like, smoking, drinking, or doing drugs. All these three have negative effects to your overall health. It also weakens your immune system especially if you're doing it excessively. Drinking alcoholic liquids and smoking can be present in occasional parties, but having it a part of your daily life is a no-no. As for drugs, it's highly advisable to completely avoid it.

Extra facts you may not know

Apart from diet and habitual actions, there are more natural ways to strengthen your immune system. Making love is one of it. You read that right, having sex a couple of times a week was proven effective in increasing your immunoglobin A. this is an antibody that fights colds and flu. Eating garlic is also another way to strengthen your body. It has anti-microbial properties that blocks infections.