The stress we experience can negatively affect our bodies if it isn’t resolved. Stress causes muscle tension, high blood pressure, migraines, and emotional distress. Here are 10 mental relaxation tips to manage your mental stress and to help relax your body.
Mantras & Affirmations
When you feel overwhelmed by stress it can be helpful to have a couple go-to mantras you can say to yourself. For example, “Everything is going to be okay”, “This too shall pass”, and “Doing my best is the best I can do”.
Progressive Muscle Relaxation
To release the tension in your in your body, use mental relaxation and mentally focus on one body part at a time. Start with your feet; focus on tensing them as hard as you can, and then release. When you release, mentally imagine any stress taking up residence in that body part vanishing.
Turning off your anxiety from the day, or before you start your day, can be extremely calming mentally. Sit in a comfortable position, dim the lights, turn off phone notifications, and focus on your breathing. As you inhale, feel in control of your body. As you exhale, choose to let go of the worries plaguing your mind.
Focus on the 5 Senses
When you become stressed by things you cannot control, you lose confidence. Try taking a moment to focus on what each of your 5 senses is noticing. What do you see? Hear? Feel? Smell? Taste? You usually have control over a couple of those things, so exercise that empowerment.
Hot Shower or Bath
There is nothing like a steamy hot shower to physically relax your muscles. But cleansing, in general, is also good for your mentality. As you wash your body, imaging washing off all those stressful moments that happened to you that day. Wash off the tension, stress, and overwhelmed feelings.
Sometimes we lose sight of what’s important when focusing on things we cannot change. Stop dwelling for a moment and make a list of everything you are grateful for. Realizing how blessed you are makes your stresses seem less important.
Yoga and Stretching
Mental stress takes a toll on the body, so doing some regular stretches before you start your day and before you go to bed can release the tension stored in your muscles. It’s also a form of self-care to treat your body well because you deserve it.
No matter how bad your mood is, forcing yourself to smile has an impact on your disposition. Even if you’re alone at your desk feeling overwhelmed with stress, force your face into a smile and notice the peace it brings. If you’re able to laugh that creates endorphins which will make you feel happier.
In the midst of a stressful day, distracting your self is a form of meditation and re-centering. Try counting backward from 100 at a steady, even pace. Focus on breathing as you say each number. This exercise gives your brain something to focus on that isn’t causing more tension.
Mental Relaxation to Release the Tension
Sometimes all you need is a good release to banish all the tension from your mind and body. For some that can be screaming into a pillow for a couple minutes. For others, it’s going for a long run. Whatever it is, make sure it’s something that leaves you feeling relieved.
Stress can damage your body physically over time and hurt your mental health. By incorporating relaxation techniques and natural relaxation supplements, you can address the stress and relieve your symptoms of it.
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There are many natural food supplements advocates today. In reality, this can be a good thing. It only means that we are seeing a value to the things that we naturally see around us. And in some occasions, these natural food supplements are more powerful than the usual kind of products that have been catered by the pharmaceutical companies. However, what are the thing that you need to know in case you happen to be one of those natural food supplements advocates?
First, you have to understand that everything has a side effect. Keep in mind that it’s a natural pharmaceutical rule that regardless if it has been produced in the lab or it has been seen in nature, it will always have a side effect. However, the severity and the side effects may differ. If you are planning to take any natural health supplement, it is a good idea that you also check its side effects.
Check the nutritional value
Next, you want to make sure that you also do a lot of research. There are some natural supplements that are not exactly as beneficial to you. Is it for muscle building supplement? Relaxant? Multivitamins? You want to do a good amount of research regarding its nutritional value and how it can affect you.
What the FDA has to say
Also, you want to know what the FDA has to say. You want to understand what the experts have to say regarding any type of supplement mainly because they have the means to test and to check the efficacy and possible dangers of these health supplements.
Organically produced or not?
Not all natural supplements are harnessed in a good way. There are those supplements that simply made use of chemicals. And for this reason, it can affect the overall health of the person who is taking the supplement. The last thing that you want is to not get the full benefits of the supplement that you are taking.
Natural doesn’t always make the best option
You also want to consider the reality that natural doesn’t always mean that it is the best option. There are many supplements that could’ve been improved when processed with other ingredients. For a lot of companies, they do their best to find components that can have a synergistic effect to the naturally occurring supplements. And for this reason, you rarely see products that are sold separately as an all-natural supplement. Also, you have to accept the reality that science helps make the supplements become more potent. For instance, instead of taking a crazy amount of food to meet your micronutrient requirement, why not just use a vitamin?
Natural health supplements are becoming popular because of people’s fear on the quality of health supplements that they get in the market. The good news is that there is nothing bad with natural health supplements. However, as a consumer, you should still scrutinize and know these things that we have mentioned. And also, as long as you are buying your supplement from credible sources, you really don’t have anything to worry about.
The post What Natural Food Supplement Advocates Need to Know appeared first on Tallwell Nutrition.
Taking the adequate and proper amount of supplements during breastfeeding is extremely important for the health of the mother and the baby. A lot of women are concerned about consuming pills when they are lactating. However, in case of breastfeeding these supplements are actually extremely beneficial.
A lot of people believe that if the mother is following a healthy diet then there will be enough food for her baby. But the truth is that sometimes the quantity and the quality of the milk are not the best especially in the first few weeks. Moreover, prenatal supplements might not be sufficient to deliver the needs of a lactating mom, especially if she is trying to lose the baby weight.
Taking special and natural supplements for lactating women will improve the quality of life for the newborn and the mother at the same time. They aid in increasing the quality and quantity of the milk while keeping the mother’s body nourished and healthy.
These supplements increase the level of progesterone in your system thus improving the milk production. They also help mothers with restoring their hormonal balance and stabilizing their moods during the first few weeks which are usually quite overwhelming.
Probiotics are full of good and healthy bacteria that improve the functions of the digestive system. These will help lactating mothers as they improve the functioning of the digestive system after giving birth. They are also very safe to use while breastfeeding your baby.
Cod Liver Oil:
These supplements are rich in Omega-3 fatty acids that are essential to keep your body healthy. Omega-3 fatty acids are extremely important after delivery as they help mothers gain their strength. Moreover, they are delivered in the breast milk to the baby, helping with brain development.
When the woman is nursing, the calcium leaves her bones and is passed on to her baby in the breast milk. This is why lactating women should consider daily calcium supplements as they are essential to keep the body healthy. Calcium deficiency during pregnancy and lactation is directly related to most bone problems in older women.
Although vitamin D is found in various food sources, the biggest source remains to be the adequate and frequent exposure to the sun. Most nursing moms don’t usually have the chance to spend enough time in the sun that will help them get their daily dose of Vitamin D. This is why it is crucial to take Vitamin D supplements as they are essential for the health of the mother and the baby.
Vitamin D plays a critical role in the way our bodies consume and use calcium. This helps with maintaining the health of the bones of both the mother and the baby.
Vitamin B12 is essential for developing and protecting the nervous system of your infant. If the mother is a vegan or trying to limit her food intake in order to lose weight, she might not be getting an adequate amount of Vitamin B12 which is normally passed on to the baby during lactation.
Vitamins and supplements should be taken as directed. Consuming too many supplements doesn’t give your body the chance to benefit from them. Make sure that you choose high-quality supplements to keep yourself and your baby healthy.
For most kids, eating a balanced diet every day of foods high in nutrients is enough to maintain their health. However, for some families, the likelihood of their kids getting all the nutrients isn’t likely. Kids with digestive issues or are simply picky-eaters might not be getting all the vitamins they need. Some families that restrict their kids’ diets through veganism or vegetarianism will need to account for those nutrients elsewhere. Also, families that are too busy to cook a well-rounded meal three times a day could be missing out on important nutrients. The simplest way to balance your child’s diet is through supplements for kids.
There are a variety of natural supplements suitable for kids, but you need to assess what nutrients they are getting regularly from food and which ones they aren’t. Multivitamins can be great but are sometimes unnecessary if your kid is getting many of those vitamins from healthy food already. Here are some nutrient supplements that might suit your child’s diet and promote development.
Important Supplements for Kids
Necessary for bone development and density. Dairy-free diets will lead to a child being calcium deficient which will severely impact their growth. Calcium supplements are the perfect substitution for calcium-rich foods. It should be noted that for calcium to be broken down and used in the body, it needs to be paired with Vitamin D. Vitamin D is easily absorbed from sunlight, or in supplement form.
Besides preventing sickness, vitamin C is an essential nutrient that aids in healthy muscle, skin, and tissue development. Supplements in chewable tablet form have been successful with kids because they taste like orange candy, despite being healthy.
Incredibly important to muscle development, iron present in the body is crucial to maintaining red blood cell health. When girls reach puberty, it is advisable to increase iron-rich foods in the diet or start taking iron supplements because blood loss during menstruation can cause the body to become iron deficient.
Our stomachs need a healthy number of bacteria for the digestion process. If your child struggles with digestive issues or constipation, it could be due to a probiotic deficiency which can be remedied with supplements.
Necessary for the development and function of the eyes and brain, omega 3 supplements for kids and adults are very common. Research has also shown that children who have sufficient omega-3’s have a reduced risk of ADHD, depression, and aggression. They’ve also been shown to prevent childhood allergies.
All the Vitamin B compounds are crucial to the metabolism of a child. For their circulatory and nervous systems to function properly, kids need a suitable amount of Vitamin B in their system. It also affects their energy production and ability to focus.
Kids need a variety of nutrients to grow and develop to be healthy and strong. If their balanced diet isn’t covering all the nutritional bases, parents should fill those voids with supplements suitable for their child. Families can try their best to ensure their kids’ diets are full of healthy nutrients, but due to busy schedules and food intolerances, dietary supplements are a suitable and viable option.
It is important that you take a closer look at your diet. There are a lot of people today who are facing health problems mainly because of the food that they eat. Now, this can be alarming considering the number of health concerns that can pop out as you age. One of the most popular options today is a detox program. Why should you do a detox program?
A Good Detox Program – Get rid of toxins in the body
Detox programs are usually done in order to cleanse the colon and the gastrointestinal system of the body. What it does is to eliminate toxins that can be harmful to the gastrointestinal mucosa. What it means is that there is a lessened exposure to the harmful chemicals. And because of this, it can actually reduce the chances of getting sick. You can even decrease the chance of developing cancer.
Helps the body to function well
Because of the fact that the best detox program includes healthy food and detox supplements, you will notice that your body is going to function well. This means that you can do more by eating the right types of food. Regardless if you are an athlete trying to improve your recovery or you are just someone who wants to lose the excess fats that prevent you from doing the activities that you like, a detox program can make a huge difference.
Easy to prepare
The good thing about a detox program as well is that you don’t need to be a chef in order to prepare everything. In fact, there are instances wherein all you need to have is a powerful blender, some fruits, and some vegetables and you are on your way towards having a detox meal.
There are also different types of tasty detox recipes that you can add to your body cleanse diet . This means that your palate will never run out of options. You can even make it a bit sweet and tolerable especially if you are still not used to taking superfoods. You can take more fruits than vegetables if you prefer something that has a sweeter taste. Also, you can choose vegetables that have a neutral taste especially when you are still starting a detox program. This way, your palate won’t have a difficult time to adjust.
Allows better recover
If you are doing a lot of physical exercises or if you feel that you are getting sick too often, then it is a good idea that you are going to have a detox program. You will have a better time to recover and even have a better time sleeping because of all the nutrients that get into your body.
The bottom line is that there are tremendous benefits of doing a detox program. But of course, this may not be a sustainable move for some. What you want to do instead is to give yourself the chance to live a healthy life by doing a detox program at least once a week. This will give the body the necessary nutrients to recover from all the harmful toxins that you have been exposed to.
Buying health supplements can be quite overwhelming. There are tens, even hundreds of brands on the market, all claiming to be the best and promising amazing results as they transform your body. These health supplements are offered by various manufacturers, with different packaging and prices. But how can you choose the suitable and most reliable supplement? In this article, we highlighted some tips that you need to consider before choosing the best health supplements company.
Pay Attention to Tests:
Supplements typically contain beneficial ingredients. Nevertheless, you need to make sure that they are adequately tested and tried. Read about the tests the manufacturer conducted as they will help you understand more about the action of the supplement, what to look out for and what are the possible contradictions or side effects. Although your supplement is supposed to improve the quality of your life, it is good to know its effect on various health conditions or prior to surgeries.
Avoid Companies that market their Supplements are Drugs:
Supplements are not drugs. You shouldn’t stop or swap your prescribed medication, opting for your supplement alone. They can, however, maintain your health or improve a pre-existing health condition. In that case, you should consult your doctor to see if the supplement is actually good for you.
Magic Promises are Scams:
This is the ugly truth. Who wouldn’t love a magic pill that would take away their knee pain for good? Or grow their hair 10 cm in one month. But this pill doesn’t exist. Any supplement that promises magic-like results should be avoided right away. Remember that health supplements are supposed to enhance the healthy functions of the body, but they will not turn back the arms of the clock or change your body composition in a few days.
Stick to Realistic Doses:
Too much of a good thing is actually a bad thing. Most of the reliable supplement manufacturers will be precise about the right dose that you shouldn’t exceed. As a matter of fact, it makes more sense to consider a supplement that you can take in small doses to be better absorbed by the body than a large dose that will leave your system fast. This will not give your body the time needed to benefit from the active ingredients.
No Animal Testing:
It is more than an ethical issue. First of all, animals don’t really have to suffer for our well-being. Moreover, animal and human bodies work and function differently. Accordingly, they will show different effects to various supplements and drugs. Reputable companies test their supplements on humans.
Quality Comes with a Price:
Supplements shouldn’t break the bank. Nevertheless, you always need to remember that quality comes with a price. Stay away from extremely cheap products because they won’t be as reliable. You should invest in your health.
Look Out for a Third-Party Seal:
This is a good indicator that your supplement is designed to deliver what it promises. Most of the reliable companies will have their products analyzed and tested by third parties to guarantee their efficiency. This is a big plus since you can rest assured that their claims are more than just a marketing hype.
These 7 tips will help you pick the perfect supplement. Spend some time and do your own research. This way you will be able to make the perfect buying decision.
Supplements are very popular now as most people are trying to add them to their diets in order to stay healthy. Our fast and stressful lifestyle sometimes deprives us of nourishing our bodies the way it should be done. Most people don’t have the time to eat properly in order to make sure that their bodies are taking their daily needs of necessary vitamins and minerals. However, supplements represent a feasible solution as they provide your body with the nutrients it needs to stay healthy, young and functional.
Are All Supplements Good?
The efficiency and positive effect of supplements depend on the quality of the ingredients included in every pill. Natural detox supplements are the best option if you are not sure with the side effects of a certain supplement that you are planning to take! It is also very important to make sure that your supplements are not packed with artificial ingredients. Although these might be cheaper than natural sources, they have a lot of negative side effects.
What are the Side Effects of Artificial Supplements?
As a matter of fact, it is safe to say that the side effects of artificial supplements are more than the benefits they are mainly designed to provide. Most artificial supplements can cause a lot of symptoms. If not treated properly, they can lead to very serious health problems that may become fatal.
Skin rashes, diarrhea, burning sensation and breathing problems can be the side effects caused by artificial preservatives or chemicals in supplements. If you experience such reactions, your body might be allergic to some of the artificial ingredients included in every nutritional pill. If this is the case, then you should stop taking your supplement right away.
This might surprise you because you supplements are supposed to make you feel healthy. But as a matter of fact, artificial supplements can cause cells deterioration and the destruction of tissues. If taken for long periods, they can lead to the formation of cancerous tumors.
The excess of the nutrients you take in supplements, leave your body with urine. Artificial supplements can cause permanent harm to your kidney tissues. Muscle building supplements, in particular, should be taken only after consulting your doctor and making sure that they are only made of excellent materials.
A lot of artificial ingredients can cause mood and sleeping disorders. Most people can’t really find the reason why they feel depressed or can’t sleep properly since they think that they are doing themselves a favor by taking supplements. Nevertheless, sometimes the very same supplements you are adding to your diet can be the reason why you are suffering from such problems.
Artificial ingredients usually change the hormonal balance in your body. When your hormones are out of balance, you might start to feel tired, worn out or anxious.
In order to make sure that you are taking care of your health, you should make sure that you are using the best ingredients in the supplements you take. Avoiding artificial ingredients will not only help you avoid the negative side effects but will also improve the way your body functions.
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There are a variety of supplements on the market that will preserve the appearance of youth and even promote your body’s longevity. While the cure-all anti-aging drug hasn’t been found, these anti-aging skin supplements certainly make the aging process much smoother.
Known for its overall benefits for heart health, fish oil promotes anti-aging in your skin and in your heart. When your body is trying to heal a wound or fight off a virus or bacteria, the immune system produces cytokine cells to help in the healing process. The cytokines cause redness and swelling of the site of injury or sickness, also called inflammation.
This inflammation can be extremely dangerous in the heart and other organs. Fish oil reduces inflammation while your body heals itself. On the skin, small abrasions (from picking at a pimple, for example) can also lead to inflammation. Fish oil protects the skin from permanent damage caused during inflammation. It is highly recommended to take fish oil supplements to keep your skin clear, and your heart healthy so you can live longer.
Carnosine is a combination of naturally occurring amino acids(1) found in the brain and muscle tissue. This form of protein is crucial to maintaining brain health and prolonging the onset of diseases that come with age. Unfortunately, as we age our natural levels of carnosine decrease so it’s important to consider replenishing them with a supplement.
Carnosine aid in limiting the production of nitrogen and blood sugar, as well as reducing the amount of toxicity in the body. Without carnosine performing this function, we are more likely to develop onset Alzheimer’s, Parkinson’s, or other neurological conditions. Plus, carnosine prevents cataract formation in the eyes and improves our vision. As we age, our bodies break down become sick with diseases. You can prolong the time before that happens by taking supplements like carnosine to keep your brain healthy.
Coenzyme Q-10 is present in every cell of the body but diminishes as we age. It performs multiple functions in the body to keep it youthful and active. First, it converts fats and sugars into energy through the mitochondria. This is an important function to maintain if you want to stay active. Second, it increases firmness and evens out skin tone by neutralizing the free radicals that damage your skin cells.
Skin cells can withstand stress (irritations, air pollution, rashes, etc.) if they are supported by antioxidants like Coenzyme Q-10. Since our skin tends to lose collagen and elasticity as we age, it’s important to take the necessary supplements to replace the naturally-diminishing coenzymes.
It’s also important to consider that when you start to lose energy and become more tired from age, Coenzyme Q-10 can assist in energy production.
Using the best anti-aging skin supplements are beneficial for any deficiencies we may have due to aging. However, always check with a doctor to ensure they won’t affect any current medication you’re taking.
Aging can be a beautiful, smooth, and pain-free transition if you supplement any nutrients you will naturally lose in the process.
Staying young is not just about having no wrinkles or fine lines. But it is also about feeling young from within as your body cells feel fresh and energized. If you are worried about beating time or wondering how to stay young for long, then this article is for you. You can make sure that your anti-aging supplement provides either of the necessary supplement on this list.
This amazing enzyme is naturally produced in the body. But as the years go by, the production of this enzyme drastically decreases. In fact, a lot of age-related health conditions are related to the decrease in the production of Coenzyme Q10. This includes diabetes, heart conditions and Parkinson’s disease.
Coenzyme Q10 supplements typically act like antioxidants that will keep your cells healthy and young. These supplements will improve the health of your blood vessels thus delivering more nutrients and oxygen to your various body cells. Your hair, skin and all body organs will look and feel great.
It is scientifically proven that populations that consume more fish typically live longer and face fewer health problems. Fish are rich in Omega 3 fatty acids that will keep your blood vessels in great shape thus improving your cardiovascular health. Omega 3 fatty acids contain healthy antioxidants. These will help with cells turnover and will keep your cells feeling young. This means that they will function properly.
You can consume fish oil naturally by eating cold water fish, or you can add a daily pill of fish oil to your daily regimen. They are tasteless and safe to use.
Vitamin C is one of the best vitamins that will help you maintain a healthy glowing skin. Vitamin C supplements help your cells fight off oxidization stress that would normally slow down cells turnover. This will make your skin will look dull and tired.
Adding one pill of vitamin C supplement to your daily routine will help your cells regenerate faster. Your cells will be able to fill in the fine lines and wrinkles which, in turn, will make your face and neck glow and look more vibrant.
This is an amino acid that will help you feel young from within. It is responsible for the production of hyaluronic acid that plumps the skin and keeps your joints functioning properly. Glucosamine will reduce knee pain that we naturally experience as we get older. It will help your joints move easily thus lowering the friction and associated pain and discomfort. At the same time, your skin will look less saggy and plumper.
This polyphenol is properly the reason behind the urban legend that wine can actually make you look and feel younger. It is naturally found in grapes and berries but can be easily obtained in the form of health supplements that will keep your body healthy.
This supplement decreases the glucose levels in the body which is the main cause of early cells aging. It is one of the best supplements for diabetic patients as it helps to keep their insulin levels in check.
Adding a few supplements to your daily routine can make a lot of difference. Remember that those are not magic pills and will take time to show effect. Just be consistent and your body will thank you later.
Your body needs to get enough amount of sleep every single night in order to stay healthy. Nevertheless, a lot of people don’t give their bodies the time needed to rest every night to make sure that all the body organs are functioning well.
Our bodies need sleep in order to regenerate cells and balance hormones. Our minds also process memories and organize them at night so that we can wake up feeling fresh and nourished.
Our stressful daily routines, the problems we face and the technology that has occupied an integral place in our lives, usually affect the quantity and quality of the sleep we get every night. This is why a lot of people consider taking over the counter medications or sedatives that will help them relax after a long day. Nevertheless, such medications can have some serious negative effects on the long run.
A better option would be to use herbal solutions to help you unwind and relax after a stressful day. In this article, you will learn more about some of the top herbal solutions that will help you sleep fast and well. These are natural and will not have serious side effects on your body.
The pleasant citrus smell of this refreshing plant makes it one of the most favorable herbs to add to your bedtime tea. You can use a few drops on your pillows or sheets as the scent will immediately uplift the mood and help you unwind. A lot of people think of Lemon balm as a cognitive enhancing supplement, too as it improves the brain performance.
For long centuries, this beautiful flower has been used to induce relaxation, especially after a long stressful day. Modern scientific research has proved that this amazing plant is packed with relaxing chemicals that can help you sleep better. It contains GABA which inhabits neurotransmissions and this means that your muscles and nerves will be able to relax after a busy day.
Passion flower extract is available for sale and is safe to use by adults and children. Adding a few drops to a glass of water before bedtime can actually improve the quality of your sleep.
Valerian is a root has been used for long years to help people relax and fight off insomnia. However, scientific experiments show that it might not be a long-term solution. It works best when it is combined with hops or kava. Nevertheless, it should be taken under the doctor’s supervision especially if you suffer from kidney problems.
This is one of the most popular sleep enhancing teas. It works by calming your mind after a long day and can help you sleep faster. Still, it is important to know that chamomile is not a cure for chronic insomnia. Nevertheless, scientific research proves that it can help with the symptoms of anxiety disorders. It is safe to use by adults and children and has no serious side effects.
So next time you head to the drug store to pick up a sleeping pill, you might want to consider a natural ingredient supplement instead. These are safer and more efficient than medications that can cause various health problems.