General Health Articles

Soothe Your Sore Throat

There are so many reasons why you may have a sore throat : it could be the onset of a cold, or it could be something more serious like strep throat : but regardless you just want the burning, itching and painful feeling to go away.

While many people turn to the doctor to help get some relief from a nagging sore throat, some of the best remedies can be found at home or over-the-counter. Here are some remedies and quick fixes for your next sore throat:

• Anti-inflammatory medicines : Believe it or not you probably already have some of these in your medicine cabinets for a host of other reasons.  Over-the-counter, non-steroidal anti-inflammatory drugs like Aleve and Advil are combination pain killers and reduce some of the swelling associated with a sore throat.
• Saltwater gargle : You may have seen your parents or grandparents doing this a time or two, as this old home remedy has been around for quite some time.  Doctors recommend dissolving a teaspoon of salt in a cup of water and gargling with it several times a day to reduce swelling and loosen mucus.

• Sprays and lozenges : Sucking on a lozenge or using a throat spray may help alleviate sore throat symptoms because these products help to stimulate saliva production.  For an added benefit choose brands that have menthol or eucalyptus for the cooling and numbing effect.
• Cough syrup : Just like lozenges and sprays, cough medicine help to coat the throat and provide temporary pain relief.  Even if you aren't experiencing a cough, it's still ok to try using cough medicine to help ease the soreness.
•  Lots of fluids : As with any sickness, it's important to drink plenty of fluids when you have a sore throat, too.  You should be drinking enough water that your urine is light yellow or clear.  If it is not, then you are not taking in enough fluids.  Water is always your best options, but you can also hydrate with watered-down fruit drinks, or something salty if you prefer like chicken broth.
• Rest : While it may not be the quickest way to alleviate the pain, it is an effective way to battle any infection, including a sore throat.

Sleeping Mistakes We Make Every Night

We have all been there a million times, checking the clock every few minutes and telling yourself that you NEED to fall asleep that very second or else tomorrow is going to be a super long day! But what typically happens? We have a terrible time falling asleep when we are under pressure of having to fall asleep!

According to scientists, this condition is called psychophysiological insomnia and feeling pressure to fall asleep causes fragmented sleep and worsened sleep quality.

Psychophysiological insomnia affects nearly 15% of all chronic insomnia patients, and while you can't make yourself fall asleep exactly when you want to, there are some things you can do to help your cause.

Instead of having negative thoughts like “I'm going to be worthless tomorrow if I don't fall asleep now,” tell yourself “I've had sleeping problems before and have been able to function.”

Another suggestion from insomnia researchers is to delay your bedtime until you are truly sleepy, instead of when you think you should be in bed.

They also suggest having a bedtime snack like cheese and crackers or cottage cheese, to combine complex carbohydrates with tryptophan to help you sleep.

Lastly, don't be a clock watcher as this will only give you more anxiety. Instead turn your clock around so that you cannot see what time it is during the night.

Resolve to be a Better “You” in the New Year

The easiest way to kill your New Year's resolution sometimes is to make one at all.  So, why not make the switch in 2018 to not make a resolution that you will most likely break a few days later, but choose a way to be a better person by making some inward and outward changes.

Get more sleep.  Besides helping you to feel energized during the day and improve your mood, getting more sleep can also aid in losing weight.  Your body repairs and rejuvenates during sleep, even calcium is added to your bones while you sleep!  Getting adequate sleep is the best way for your mind and body to be the best it can be.  While optimum sleep time varies from person to person, the average is 4 to 11 hours each day.  While getting to bed earlier is easier said than done, you should also avoid food for at least 2 hours prior to bedtime and eliminate all sources of light in your bedroom while you sleep.

Get out of toxic relationships.  You may have been talking about it for months or even years, but if you are in a toxic relationship : whether friendly or emotionally : make 2018 the year when you cut your ties. Don't let your fears control you and break yourself free of when you cut your ties. Don't let your fears control you and break yourself free of relationships that are doing you more harm than good.   Believe in yourself and good things (and good people) will come into your life.

Eat a fruit or a vegetable with every meal.  Studies show that Americans eat fewer fruits and vegetables than other countries, and disease prevention is directly linked to consumption of fruits and vegetables.  It seems like a no-brainer to get healthier through eating more fruits and vegetables, but for some it may be best to start small.  For example, add a banana to your morning cereal or make sure to eat a salad prior to dinner.

Be more social with friends.  Studies have found that having a very active social life can be very beneficial to your health.  Having an active social life can help you stick to healthy habits, fight disease and depression, reduce anxiety and stress, enhance your purpose in life, promote happiness, and even live longer.  Balance is key, though, so be sure to allow at least one day a week for some “me” time.

Adjust Your Lifestyle to Avoid the Flu

With winter comes the holidays, colds, flus and other events that wreak havoc on our immune system.  To boost our immune systems, we need to make some minor adjustments in our diet and lifestyle to help curb the impact the season has on our body.  Try these small adjustments this year:

Adjustment 1:

Get your Essential Fatty Acids

Because essential fatty acids are the key to building super hormones, make sure that you get enough of these fatty acids from nuts, seeds, fish, cold pressed oils and supplements.

Adjustment 2:

Eat Enough Protein

Protein is important for your optimal health no matter what season it is.  Nutritionists suggest .75 to 1.25 grams of protein per pound of your body weight depending upon your physical activity.  But, because our body can only absorb 30 to 35 grams per meal, we need to spread our protein intake throughout the day.  Be sure to eat some sort of protein in every meal and in every snack.  Getting some of that protein through soy-based products is also recommended by many nutritionalists.

Adjustment 3:

Choose low GI carbohydrates

GI or glycemic index, is the measure of how fast blood sugar rises after eating.  One good example is that white sugar has a glycemic index of 100, where peanuts have a glycemic index of 15.  That means that peanuts raise the blood sugar levels at 15% of the rate of white sugar.  Fast rising blood sugar means the pancreas produces and sometimes overproduces insulin.  These spikes in insulin can weaken the immune system and interferes with the production of super hormones.  By choosing low GI carbohydrates, combined with eating the appropriate levels of protein you can better control your insulin.

Overall, the best way to adjust your immune system this winter is to avoid too much supplementation, get enough protein and essential fatty acids, and avoid those sugary carbohydrates to make your way through these next couple months illness-free.

Creating a Healthier You

The road to a slimmer and healthier body is a difficult path. But overcoming these roadblocks only require a simple lifestyle overhaul. Liposuction is surely the quickest path to slashing pounds of fats accumulated through years of physical neglect. But this is neither the safest or most effective method of ensuring a healthier you in the future.

The best weight loss treatments are those that reinforce a healthy lifestyle. It is those daily habits that given time helps you get rid of those stubborn love handles but more importantly keeps it away forever.

Replace Fat with Muscles

Easier said than done but if done right it rewards you with healthier and shapelier figure. Whether it's walking a few extra blocks to the office or spending a couple of hours at the gym, getting rid of fats the natural way is devoid of risks and complications that surgery brings.

Building and toning your muscles is the next logical step after losing those unwanted fat deposits. So why wait when you can build those muscles while losing weight.

Build your Cardio

Cardio exercises such as high intensity training or running is a good way to burn fats. It is also a good way to naturally increase your body's metabolism. Living a sedentary lifestyle lowers your metabolism simply because your body does not require transforming fats into energy. When your body becomes accustomed to strenuous activity regularly, it prepares itself by increasing metabolism. This is to make energy readily available throughout the day.

Eat Healthy

Unhealthy eating habits is perhaps the biggest culprit in the overweight problems we face today. The overabundance of processed and fatty foods makes it easier for us to store those unwanted pounds.

Lower your calorie intake gradually

The best diets are those that work for you. Lowering your calorie intake suddenly only brings more troubles than solutions. You still require a considerable amount to maintain your normal body functioning. Cut your calories gradually. This gives your body the time to adjust to changes.

Load up on proteins

Increasing your protein intakes is essential when building muscles. But it is another good way of burning calories since more energy is required to breakdown protein. Replace those high calorie food with protein loaded meals. Satiate your hunger and help build those muscles.

Fortify with Iron

A well-rounded diet that focuses on all essential vitamins and minerals is essential. Iron improves blood flow. Better blood flow also increases metabolism. When you're trying to burn fats and live a more active lifestyle it is important that your body's supply of nutrients and oxygen is maintained with good blood circulation.

Turn up the heat with spicy food

Sweat is a clear indication that something in our body is heating up and eating spicy food is a good start. Eating spicy food gets our body heated up and so does our metabolism. It's a great way to bring something different into your daily diet without sacrificing your hard earned gains.

Stick to healthy fats

Yes, there's such a thing as healthy fats. Eating healthy does not mean eliminating one type of food or in this case staying away from fats. Fats are essential to our body's normal functioning so taking it off the table can do more harm than good. Fish is a good source of healthy fat. Salmons for example are rich in Omega 3 which actually reduces levels of cholesterol in the body.

Weight Loss and You

The first step towards achieving a healthier body is accepting that change is necessary. Even the best weight loss treatments are useless if you are not dedicated to the process.