Have you ever been too anxious to fall asleep? Or did you feel like you couldn’t shut your mind off enough to relax? Many of us have been there. There’s a simple biological explanation: Your autonomic nervous system is releasing the primary stress hormone cortisol to mediate your anxiety and try to protect you from danger. One side effect of cortisol is that it keeps you awake....Read More

Sleeping with anxiety can sometimes feel like a catch-22. Anxiety keeps you up, and poor sleep can amplify the symptoms of anxiety. Thankfully, there are ways to break the cycle and get quality sleep. Try using these simple strategies tonight and watch how easy it is to fall asleep.

1. Make your nighttime routine a ritual

Not only does a routine help you relax enough to fall asleep, but it also helps combat stress and reduces symptoms of anxiety. Your nighttime routine will help keep you focused on relaxation and sleep. Everyone’s routine is going to look different. Maybe yours includes light yoga or an hour of journaling to reflect on your day. Whatever it is, it’s important to stick to your nightly routine when you find it — do it at the same time and in the same order each night. Completing tasks in your nightly routine will signal to your brain that it’s time to start winding down for sleep.

Another mini tip within this tip: Don’t lay in bed awake. If you climb into bed and find that you’re not falling asleep, don’t stay in bed. Instead, get up and do something relaxing, like read a book or take a bubble bath. The last thing you want to do is associate your bed with scrolling through social media or watching TV.

2. Don’t drink too much

I know this one can be a bit of a bummer, but what you eat and drink can affect your anxiety and how you sleep. Caffeine relates to anxiety and sleep in two ways. First, too much caffeine can exacerbate feelings of anxiety. The second is the obvious one; caffeine keeps you awake. As a rule, you should avoid drinking caffeine for 6 hours before you go to bed.

Alcohol can also affect your anxiety symptoms and sleep by throwing off your circadian rhythm. Even if you find it easier to fall asleep after a few cocktails, many people wake up a few hours later when their body metabolizes the alcohol. Avoid drinking alcohol at least 4 hours before you go to sleep.

3. Use a meditation app

Meditation apps are a quick and easy way to help yourself relax and fall asleep. Research shows that meditation can reduce stress and anxiety levels. It also reduces your blood pressure and heart rate. With the best meditation apps, you choose from guided meditations, deep breathing exercises or calming stories. There are a ton of options out there. Top meditation apps even have guided segments from celebrities like Harry Styles or Idris Elba.

4. Add a weighted blanket to your bed

Weighted blankets have been found to be an effective way to help calm anxiety and help you fall asleep, thanks to what’s called deep-pressure stimulation. A 2020 study found that people who use a weighted blanket have lower rates of insomnia and anxiety. Using a weighted blanket isn’t the only thing you should do, but it is an easy way to integrate comfort into your nightly routine. You can choose from the hundreds of options on the market or even make your own weighted blanket.

Weighted blankets are a must if you live with anxiety. If you’re in the market for one, try the Luna Weighted Blanket. We consider it the best overall weighted blanket because it’s soft and breathable.

5. Acknowledge your anxiety

All the tips in the world won’t help you sleep easier with anxiety if you don’t acknowledge you’re feeling anxious. Whatever you’re feeling — stressed, scared or worried — accept it so you can address it.

It’s a good idea to try to incorporate stress-relieving activities into your daily routine to help keep things from building up at night. Try a daily walk or other exercises to reduce anxiety. There’s no set time frame for when you’ll start falling asleep faster — it likely won’t be instantaneous. If you find that your anxiety is continually getting the best of your sleep, it may be time to talk to someone. ...Read More

Ensuring good sexual health is essential for everyone, especially after sex. Taking certain precautions can significantly reduce the risk of infections and enhance overall well- being. Here are five essential things you should do after sex....Read More

Urinate After Sex

One of the most effective ways to prevent urinary tract infections is to urinate shortly after sex. During sex, bacteria can be pushed toward the urethra. By emptying the bladder, you help flush out these bacteria, which can reduce the likelihood of infection. This simple act can be particularly beneficial for women, who are more prone to urinary tract infections.

Clean Up

Maintaining proper hygiene is crucial following sexual activity. Gently wash the genital area with mild soap and water to remove any bodily fluids and bacteria. Avoid harsh soaps or douches, as these can disrupt the natural balance of bacteria and lead to irritation or infections. Cleaning up helps prevent the growth of pathogens that could cause infections.

Stay Hydrated

Staying hydrated is vital for overall health and can aid in preventing infections. Drinking plenty of water helps maintain urinary tract health by promoting frequent urination, which flushes out toxins and bacteria. Proper hydration also supports your immune system and enable your body to fight off potential infections more effectively. ...Read More

Body pains can be debilitating, disrupting daily life and productivity. While pharmaceutical painkillers offer temporary relief, they can have unwanted side effects and mask underlying issues. Nature, however, provides an alternative solution– leaves with natural anti- inflammatory and analgesic properties. For centuries, traditional medicine has harnessed the power of these leaves to prevent and alleviate pain. In this article, we’ ll explore four leaves that can help prevent body pains when taken....Read More

Turmeric Leaves (Curcuma Longa)

Turmeric leaves contain curcumin, a potent anti- inflammatory compound that prevents pain and inflammation.

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Turmeric leaves have been shown to: Prevent joint pain and arthritis, Reduce muscle spasms and cramps, Alleviate menstrual cramps, Support digestive health, Enhance immune function.

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Turmeric leaves’ anti- inflammatory properties also make them effective in reducing inflammation- related conditions, such as: Gout, Fibromyalgia, Tendinitis.

Ginger Leaves (Zingiber Officinale)

Ginger leaves contain gingerol and shogaol, compounds that prevent pain and inflammation. Ginger leaves have been shown to: Prevent muscle and joint pain, Reduce menstrual cramps, Alleviate headaches and migraines, Support digestive health, Reduce nausea and vomiting. ...Read More

Cracked heels can be uncomfortable and unsightly, which could cause pain or embarrassment. While there are numerous commercial products available to treat this condition, many people prefer natural remedies. Here are home remedies that could help you treat cracked heels....Read More

Epsom Salt

Epsom salt is a popular remedy for cracked heels due to its exfoliating and moisturizing properties. Dissolve half a cup of epsom salt in a basin of warm water and soak your feet for 15- 20 minutes. The salt helps remove dead skin cells, softens the skin and promotes healing.

Aloe Vera Gel

Aloe vera gel is known for its soothing and moisturizing properties. Extract the gel from an aloe vera leaf and apply it directly to the cracked heels. Leave it on for 20- 30 minutes, then rinse with lukewarm water. Aloe vera helps to moisturize and heal the skin, which can reduce the cracking.

Apple Cider Vinegar

Apple cider vinegar contains acetic acid, which helps soften the skin and promote healing. Mix one part apple cider vinegar with three parts warm water and soak your feet for 15- 20 minutes. Afterward, gently scrub your heels with a pumice stone to remove dead skin cells. Rinse and pat dry.

Coconut Oil

Coconut oil is a natural moisturizer that can effectively treat cracked heels. Apply a generous amount of coconut oil to your heels and massage it in before going to bed. Put on a pair of clean cotton socks and leave them on overnight. Coconut oil penetrates the skin, moisturizes deeply and promotes healing.

Maintaining eye health is crucial, and certain foods can significantly contribute to preserving vision and preventing blindness. Here are four types of foods that are particularly beneficial for eye health:...Read More

1. Leafy Greens: Vegetables like spinach, kale, and collard greens are packed with antioxidants such as lutein and zeaxanthin. These compounds are known to filter harmful high-energy blue wavelengths of light

and protect the retina from damage. Lutein and zeaxanthin help reduce the risk of age-related macular degeneration (AMD) and cataracts. Additionally, leafy greens contain vitamin C, which is essential for the health of blood vessels in the eyes and helps in the prevention of eye diseases.

2. Fatty Fish: Fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which play a crucial role in maintaining eye health. Omega-3s help protect against dry eye syndrome, macular degeneration, and even diabetic retinopathy. These essential fats are integral to the structure of the retina and can help reduce inflammation and support overall eye health.

3. Citrus Fruits: Oranges, grapefruits, lemons, and other citrus fruits are high in vitamin C, a powerful antioxidant that helps protect the eyes against damage from free radicals. Vitamin C contributes to the health of blood vessels in the eyes, reduces the risk of developing cataracts, and supports the overall immune system. Regular consumption of citrus fruits can also aid in the prevention of AMD.

4. Carrots: Carrots are famously known for their eye health benefits due to their high beta-carotene content, which the body converts into vitamin A. Vitamin A is essential for maintaining the health of the retina and supporting night vision. Deficiency in vitamin A can lead to severe conditions like night blindness and even more serious issues such as retinal degeneration. Carrots also provide antioxidants that contribute to overall eye health.

Incorporating these foods into your diet can contribute significantly to maintaining good vision and preventing various eye diseases. They provide essential nutrients that protect against oxidative stress and inflammation, which are key factors in maintaining eye health as you age. ...Read More

Garlic is a very common plant that belongs to the spice family and is used in many dishes. It grows in a variety of climates around the world and is a popular cooking ingredient because of its potent aroma and delectable flavor. Garlic is a plant that belongs to the onion family that is grown for its distinctive flavor and health benefits, among other reasons....Read More

In addition, it contains sulfur compounds, which are thought to provide some health benefits. Garlic was traditionally consumed primarily for its medicinal and health-promoting properties. It has been used in the past to treat a variety of diseases, owing to the nutrients it contains. Garlic also contains trace amounts of a number of other nutrients in trace amounts.

In fact, it contains a small amount of almost everything you could possibly need. Garlic contains a variety of nutrients, including manganese, vitamin B6, vitamin C, calcium, copper, potassium, phosphorus, iron, and vitamin B1.

Garlic has a high potassium content, which makes it extremely beneficial for the heart and circulatory system. Garlic has a plethora of other amazing properties, which include:

1.It aids in the reduction of blood sugar levels.

2. It helps to lower high cholesterol levels.

3. It has the ability to lower blood pressure.

4. It aids in the treatment of infections.

5. It has anti-inflammatory properties.

Every night before bed, I drink warm garlic water, and this is what happens to me in the morning.

1.I wake up feeling extremely hungry because the garlic water aids in the digestion of food and the stimulation of appetite in the morning.

2. I wake up with a flat stomach, which I attribute to the frequent detoxification of my body, which results in frequent urination.

3. Because of the dryness of the weather at night, the garlic water is effective in preventing nasal congestion and other respiratory infections.

4. Garlic water can also be used to relieve chest pain. After a meal, I usually have a headache.

These are the things that happen to me in the mornings after I drink warm garlic water, as described previously.

Please indicate in the comment box if you require the right to prepare garlic water for your recipe. ...Read More

As we transition into the harsher autumn and winter weather, many people will be hit with dry skin and eczema flare-ups....Read More

What many may not know, however, is that your diet can also be a factor in causing these flare-ups and that certain foods can help avoid flare-ups, while others may lead to them.

Luckily, Dr Donald Grant, GP and senior clinical advisor at The Independent Pharmacy has revealed the foods to prioritise – and those to avoid – to help manage eczema flare-ups.

He said: “Skin conditions such as eczema can be deeply frustrating and challenging, causing flare-ups that leave your skin red, itchy, and uncomfortably irritated.

“Eczema can appear all over the body, including the scalp, elbows and knees. While there’s no cure, there are foods to avoid with eczema that could prevent your flare-ups from acting up.”
Foods that can trigger eczema
Dairy products

Bad news for cheese fans, as this is one food that can trigger eczema, as Dr Grant said: “Milk, cheese, yoghurt, and other dairy foods are some of the most likely triggers for making eczema worse.

“The proteins they contain can cause allergic reactions and inflammation. Many find significant relief in their skin’s condition by bravely cutting out milk products.”

He recommends opting instead for plant-based milk, such as almond, coconut, or oat.
Eggs & Soy

Eggs and soy can also lead to eczema break outs, so sufferers may want to avoid them over the next few months.

Dr Grant said: “Eggs from chickens, ducks, and other birds, plus soy and any products containing these ingredients, are other common triggers tied to eczema attacks. For some people, the proteins in these foods seem to cause skin irritation and swelling.”

One substitute for eggs is to opt for plant-based egg equivalents, while soy can be swapped with coconut, almond or oat milk.
Nuts, Seafood & Wheat

He said: “Lots of eczema patients react to nuts, wheat/gluten, shellfish, and fish. All these foods are common allergens that can really ramp up eczema. Peanuts, tree nuts, and wheat tend to be the worst.

“Skipping nuts means checking for nut-based oils, pestos, nut butter, and baked goods with nuts. Try seeds instead. For gluten, choose whole grains like rice, quinoa, buckwheat or gluten-free oats.

For those suffering from eczema, Dr Grant has stressed the importance of remaining well-hydrated, as this will mean skin cells are less likely to become dry and itchy.

Anti-inflammatory foods can also help lessen the occurrence of eczema outbreaks, as Dr Grant said: “Many delicious, nutrient-packed foods have properties that combat inflammation. Filling up on these will help get your eczema under control.

“Firstly, Fish like salmon, sardines, and mackerel are good because they have lots of omega-3, a healthy fat. Additionally, fruits and veggies like blueberries, strawberries, spinach, and bell peppers contain antioxidants and other compounds that tame inflammation.

“Furthermore, people with eczema should use real olive oil for cooking, salad dressings and marinades. This is because olive oil has been shown in research to calm inflammatory skin conditions like eczema, acting as a treatment, due to its healthy fats called oleic acid.” ...Read More

Glycemic load (GL) of food is a number that estimates how much the food will raise a person’s blood glucose level after it is eaten. One unit of glycemic load approximates the effect of eating one gram of glucose. Glycemic load accounts for how much carbohydrate is in the food and how much each gram of carbohydrate in the food raises blood glucose levels....Read More

Glycemic load is based on the glycemic index (GI), and is calculated by multiplying the weight of available carbohydrate in the food (in grams) by the food’s glycemic index, and then dividing by 100. A glycemic load value of 10 or less is considered low, 11–19 is considered medium, and 20 or more is considered high.

4 Low glycemic load foods Egg :—

Since eggs have a glycemic index of 0, their glycemic load is also 0. The glycemic load takes into account both the glycemic index of a food and the amount of carbohydrates in a serving of that food. However, as eggs contain less than 1 gram of carbohydrates per large egg, their glycemic load is considered to be negligible. Therefore, eggs are a good food choice for those who are monitoring their blood sugar levels.

Ridge gourd :—

Ridge gourd has low glycemic load.The low carb count of ridge gourd coupled with insulin-like peptides it contains, qualifies this vegetables as diabetic-friendly. It can safely be added to a diabetic menu. Consuming ridge gourd regularly can help to maintain blood sugar levels.

Peanut :—

The Glycemic index of peanuts is 14, and the glycemic load of peanuts is 1. This makes them one of the lowest-scoring glycemic index foods beneficial for people with diabetes. Thus, peanuts are healthy snacks for diabetics.

Green apple :—

Green apple has a GI of 40 and contains 15 grams of carbs. (40 x 15)/100 = 6, so the glycemic load of an apple is 6. It’s considered as a safe food for diabetics with low glycemic load. ...Read More

Have you given your eyes the nutrients they need to prevent glaucoma, macular degeneration, cataracts, and other eye diseases? In the following paragraphs, learn about some of the foods that support eye health....Read More

To reduce your risk, don’t, however, rely on medication! Your best sources of vitamins, minerals, and antioxidants are found in whole foods because they can contain a variety of ingredients that can deliver these benefits.

The following foods can aid in preventing eye issues, according to Mayo Clinic, when consumed frequently.

1. Carrot.

Carrots are a lovely and wholesome vegetable. They are highly versatile and impart a gorgeous colour to any dish. They are rich in beta-carotene, an antioxidant and vitamin A precursor. Eating carrots reportedly improves night vision and even prevents your eyes from growing worse.

2. Fatty fish.

In fatty fish, there are lots of omega-3 fatty acids to be found. Omega-3 fatty acids also help to reduce inflammation by bringing back the proper balance in the ratio of omega-3 to omega-6 fatty acids.

When levels of inflammation are low, your body and brain function better, which boosts your immunity. The area close to the retina is also rich in DHA, a type of omega-3 fatty acid.

3. Spinach.

Spinach contains the phytonutrients lutein and zeaxanthin, as well as the vitamins E, A, B, and C, iron, and zinc. The carotenoids lutein and zeaxanthin possess antioxidant and anti-inflammatory properties.

Thus, consuming adequate amounts of spinach daily can aid in preventing cataracts and macular degeneration. Zinc found in spinach can aid in maintaining healthy corneas.

4. Eggs.

Along with essential amino acids, eggs are a great source of both fat- and water-soluble vitamins. Egg yolks are a good source of lutein and zeaxanthin, which are responsible for the yolks’ distinctive yellow color, despite having a moderate amount of cholesterol.

5. Dairy.

Milk and yoghurt both do a great job of promoting eye health. In addition to calcium and phosphorus, they are high in zinc and vitamin A. In order to protect the cornea, zinc helps transport vitamin A from the liver to the eyes. Zinc also protects against cataracts and enhances night vision.

6. Nuts.

Nuts contain a lot of good fats and the anti-inflammatory vitamin E. Almonds are a good source of vitamin E and have been shown in studies to lower the risk of developing cataracts as you age.

7. Kale.

Kale is loaded with nutrients like lutein, dietary fiber, vitamins, and minerals, much like spinach is. Lutein helps prevent light and oxidative damage and shields against age-related macular degeneration and cataracts.

8. Oysters.

Oysters are a great source of zinc, which supports good eye health. Furthermore, the abundance of omega-3 fatty acids in fish and shellfish helps to halt the progression of age-related macular degeneration.

9. Broccoli.

The vegetable broccoli is one that offers a number of health benefits. Due to its high lutein and vitamin A content, broccoli is a fantastic food for your eyes. It helps to safeguard your visual health by preventing photodamage and oxidative damage.

10. Sweet potatoes.

Sweet potatoes, particularly purple sweet potatoes, help with vision. Foods are yellow because of zeaxanthin and lutein, as was already mentioned. Sweet potatoes contain these anti-inflammatory and toxins-flushing antioxidants.