Cold season is here. So are the sneezes and coughs that seem to replace the traditional hellos and good mornings. I might have exaggerated a little bit, but just think about the times you have indeed experienced this right after entering the house or office.
With the spike in air pollution levels seen in the last few years, our lungs tend to be overstressed, so we not only need more green areas outdoors but also indoor plants to clean and purify the air in our workspaces and homes. Yes, air purifiers are a must if you want to reduce pollutants in indoor spaces, but why not choose an alternative that’s more natural?
Here are some of the best indoor plants for healthy lungs and clean air!
Pharmacies serve an important purpose in our society. They provide us with medication that we need to stay healthy, and they also offer other services such as vaccination and advice on our health. With so many pharmacies out there, it can be hard to know which one is the best for you.
That’s why we’ve done our research and came up with a list of the top 10 best pharmacies in the US, according to customers. Read on to find out which pharmacies made the cut.
Why Is It Important to Use a Trusted Pharmacy?
When you need to pick up a prescription or get some advice on your health, it’s important to go to a pharmacy that you can trust. A trusted drugstore will have a good reputation and will be staffed by knowledgeable pharmacists who can help you with your needs.
There are lots of reasons why it’s so important to use a trusted pharmacy. Here are just a few of them:
They have a good reputation and are known for providing high-quality services.
They are staffed by knowledgeable pharmacists who can help you with your needs.
Reliable pharmacies offer a wide range of services, including vaccinations and advice on your health.
Pharmacies that are part of a trusted chain are more likely to offer discounts and loyalty programs.
Drugstores with a high rating from customers are more likely to offer good customer service.
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Top 10 Pharmacies According to Customers
Now that we’ve gone over why it’s important to use a trusted pharmacy let’s take a look at the top 10 best pharmacies in the US, according to customers.
1. Good Neighbor Pharmacy
Good Neighbor Pharmacy is one of the top pharmacies in the United States, according to customer ratings. With a score of 912 on the J.D. Power 2021 U.S. Pharmacy Study, it’s one of the most highly rated pharmacies in the US.
What makes Good Neighbor Pharmacy so popular? One reason might be its commitment to customer service. The pharmacy has a team of highly trained pharmacists who are available to help you with your needs. In addition, Good Neighbor Pharmacy offers a wide range of services, including vaccinations and advice on your health.
The pharmacy also has a good reputation for providing high-quality products and services. It has even been rated highly by customers on sites such as Yelp and Google+.
If you’re looking for a reliable pharmacy that offers great customer service, Good Neighbor Pharmacy is a great choice.
2. Health Mart
Health Mart is another top pharmacy according to customer ratings. With an index score of 891, it’s one of the most highly rated pharmacies in the country.
With more than 5000 locations across the United States, Health Mart is a convenient option for many customers. This pharmacy chain offers a wide range of services, including vaccinations and advice on your health.
Health Mart also has a good reputation for providing high-quality products and services. It has been rated very highly by customers on sites such as Yelp and Google+. If you’re looking for a reliable pharmacy that offers great customer service and a wide range of services, Health Mart is a great choice.
3. Rite Aid
Founded in 1962, Rite Aid is one of the oldest and most popular pharmacies in the United States. With more than 2,500 locations across the country, it’s a convenient option for many customers.
Rite Aid offers a wide range of services, including vaccinations and advice on your health. The pharmacy also has a good reputation for providing high-quality products and services. This chain is another one that has been rated highly by customers on sites such as Yelp and Google.
Rite Aid is an excellent choice if you’re looking for an established pharmacy that offers great customer service and a wide range of services.
4. Wallgreens
When it comes to pharmacies, Walgreens is one of the most popular and highly rated pharmacies, according to customers. With an index score of 860, it’s clear that Walgreens is a drugstore that customers trust.
There are many reasons why Walgreens is such a popular pharmacy. First of all, Walgreens offers a wide range of services, including vaccinations and advice on your health. In addition, Walgreens is part of a trusted chain, which means that you can often get discounts on your prescriptions.
If you’re looking for a reliable pharmacy that offers a wide range of services, Walgreens is a great option. With its high rating from customers, you know that you can trust Walgreens to provide you with quality care.
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5. CVS
When it comes to the best pharmacies in the US, Walgreens and CVS go head to head. This is one of the oldest pharmacy chains in the country, with over 9600 stores. CVS is known for its convenience and 24-hour service. It also has a wide range of products, from groceries to cosmetics.
When it comes to customer satisfaction, CVS ranks high. In a J.D. Power 2021 U.S. Pharmacy Study, CVS scored an 847 out of 1000. This was lower than Walgreens (860) but higher than Costco and Walmart.
CVS also has a good reputation for its drugstore services. Its accuracy and speed also add to its appeal. CVS is a good choice if you’re looking for a reliable and convenient pharmacy.
6. Sam’s Club
In terms of mass merchandiser pharmacies, Sam’s Club outranks Walmart and Costco. Sam’s Club is a membership-only club with over 600 locations across the United States.
The pharmacy offers wholesale prices on prescription drugs, making it a popular choice for customers. Sam’s Club can also offer you a wide range of services, including vaccinations and advice on your health.
Sam’s Club has been rated highly by customers on sites such as Yelp and Google and received an index score of 891, which is one of the highest in the country. Sam’s Club is a great choice if you’re looking for an exclusive pharmacy that offers great customer service and a wide range of services.
7. Costco
Another membership-only club, Costco is one of the largest retailers in the world. This company has over 700 locations across the United States. Costco is known for its low prices on prescription drugs. It also offers options like a 90-day supply of prescription drugs. This can be a great option if you have a chronic illness or take multiple medications.
As a household name, Costco has a good reputation. In a J.D. Power 2021 U.S. Pharmacy Study, Costco scored 877 out of 1000, which is quite impressive considering its size.
Costco is a good choice if you’re looking for an affordable and reliable pharmacy. However, keep in mind that you need a membership to shop at Costco.
8. Walmart
Who hasn’t heard of Walmart? This company is one of the largest retailers in the country, with over 11,000 locations. Walmart is known for its low prices and wide range of products.
Walmart also has a pharmacy department, which offers a wide range of services. These include vaccinations, advice on your health, and prescription drugs.
In terms of customer satisfaction, Walmart ranks lower than some of the other pharmacies on this list. In a J.D. Power 2021 U.S. Pharmacy Study, Walmart scored an 856 out of 1000.
Despite its lower ranking, Walmart is still a popular choice for customers due to its convenient locations and low prices. If you’re looking for an affordable pharmacy, Walmart is arguably the best option.
9. Humana Pharmacy
If you prefer a mail-order pharmacy, Humana Pharmacy is a great option. This company has been around for more than 20 years and serves millions of customers. One of the advantages of using Humana Pharmacy is that you can get your medications delivered to your door. This can be an amazing convenience if you have a busy lifestyle or live in a rural area.
This is also the main reason why Humana Pharmacy got an index score of 906, just behind Good Neighbor Pharmacy. If you’re looking for a mail-order drugstore with great customer service, Humana is a good choice.
10. H-E-B
Although it is primarily a grocery store, H-E-B also has a pharmacy department. The company is based in Texas and has over 340 locations. H-E-B is known for its great customer service and competitive prices. In terms of customer satisfaction, H-E-B ranks highly. It received an index score of 896, which is one of the highest in the country.
H-E-B is a great choice if you’re looking for a reliable pharmacy with great customer service. However, keep in mind that H-E-B is only located in Texas.
Final Thoughts
Buying from the right pharmacy is important to ensure you’re getting the best possible service. The 10 best pharmacies on this list are all great choices, depending on your needs. Whether you’re looking for the lowest prices or the best customer service, you’re sure to find a drugstore that meets your needs.
Have you ever wondered if some of the ways in which our bodies react to foods are not as normal as they seem? Definitely, our bodies can have some of the most bizarre effects when it comes to certain ingredients, and some of them are downright weird. There is a saying that basically says you are what you eat, but we doubt anyone signed up to become a carrot!
We all know that what we eat will have an impact on our health and our lives (if you end up not eating properly), but did you know that there are some weird physical effects that you won’t even believe are from certain foods? There are some that are universally known, but others are almost unbelievable and may just explain why you felt so weird after eating a normal meal!
Here we have gathered some of the most bizarre side effects of common foods that are going to definitely surprise you! Let us know if you have ever experienced them!
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#1 Excessive carrot eating will turn you orange!
It sounds like a weird thing, but believe us when we tell you that this bizarre reaction our bodies have to too many carrots is not just something we were told as children to scare us! Seeing my cousin start to turn orange due to drinking too much carrot juice has been something that remains with me to this day. It turns out that you can skip the tanning salon after all.
Jokes aside, this side effect of eating too many carrots has been explained, and it’s pretty intuitive, despite sounding bizarre. One of the substances that are found naturally in carrots is beta-carotene, which if eaten in high doses will end up changing the color of your skin into a yellow or orange hue, depending on how much you ate.
The substance will end up in your bloodstream and, since there is a surplus of it, it will have nowhere to go, ending up being stored under the skin. Once under the skin, it will start to affect the color of your skin. This is why they say everything is good in moderation! And if there are any youngsters in your family, make sure they’re not eating too many carrot-based things, even if it’s their favorite veggie! There is such a thing as too much of a good thing!
And keep in mind, beta-carotene is not found just in carrots!
#2 Unripe mulberries may cause hallucinations!
You heard it here first! Or maybe you knew that you shouldn’t eat mulberries because your grandma told you when you were little and were spending your summers in the countryside! However, the Indian Academy of Science published a study that found out that, despite the ripe fruit being delicious and healthy, if eaten when unripe, it may just be your downfall.
And while as adults, you wouldn’t eat unripe fruit, kids aren’t as careful when it comes to this! The Academy says that both the unripe fruits and the sap from the leaves and stems will cause hallucinations if ingested, going as far as to definitely upset your stomach. Despite this, no one else has verified this bizarre claim, so it’s not yet 100% certain!
So the bottom line is, it’s better to be in the know and teach our kids not to eat unripe fruit, no matter if it can cause hallucinations or not!
#3 Can’t sleep after eating hot foods? It may be because of the sauces!
Yep, you read that right! If you find yourself not able to sleep well but you’re a big enthusiast of hot sauces, it may just be the very thing you love that’s keeping you up at night! It sounds really bizarre, but it’s just how our bodies react to heating up due to the (yummy) sauces!
Studies have shown that men who have eaten their evening meals alongside mustard or tabasco sauce have had a harder time falling asleep when compared to their counterparts who haven’t had any hot sauce. The scientists who took part in this research think it’s because of the impact these hot substances have on our body’s ability to thermoregulate.
When you go to sleep, your body is trying to regulate its temperature so you can fall asleep. If you ate too much hot sauce, your body temperature might just be higher, which in turn will make falling asleep a pain. And the bad news doesn’t stop here! This side effect isn’t just reserved for sauces! Any spicy meal or snack could be a contributing factor to your inability to sleep or even be linked to insomnia if you suffer from it.
Image By jchizhe From Envato Elements
#4 Salty foods will make your fingers swell!
You won’t end up looking like a balloon, obviously, but you will end up seeing your body swell up after you eat something that is too salty! Has it happened to you that you couldn’t take off a ring or move your wedding band around when generally there’s no issue with that? It’s due to the bloating of the body, and salt is the main aggressor when it comes to this!
When you get a lot of sodium in your system, it will prompt your body to retain more and more water! This can happen when you get snacky and end up eating an entire bag of chips, but also when you eat too much added salt in other dishes or snacks.
It doesn’t help that there are tons of everyday foods that contain a lot of salt (and sugar) that we may not even pay attention to. Sure, the main culprits are always fast foods, snacks, and processed meats, but we add to the list condiments like salad dressings and mustards, frozen meals, canned products, and even restaurant food!
Just be careful not to overdo it with the salt, as bloating and often swelling of your hands and feet, despite maybe eating a bit more salt on a cheat day, is not actually normal! And sometimes it can be the cause of an underlying condition, so you need to tell your doctor if this is a common side effect that happens to you the next time you pay them a visit.
#5 Remember the carrots? Beware of pumpkins too!
Guess what other food is full of beta-carotene besides carrots? Seems like we aren’t free of this bizarre reaction in our bodies when it comes to the beloved pumpkin pie either. We doubt that anyone would eat so much pumpkin, to begin with, but who knows? Maybe you will find yourself in a situation where you see this happening, and it’s better to be in the know than to let people think they have jaundice because their skin turned orange.
Not to mention, pumpkin has even more beta-carotene than carrots do! While 3.5 ounces of raw carrots have almost 8.5 milligrams of the orange substance, a cup of canned pumpkin (which is the key ingredient in a lot of recipes) has 17 milligrams of beta carotene! That is almost double the amount!
So chance has it that while we don’t eat pumpkin as often as we do carrots, the probability of you turning orange is higher due to the increase in beta-carotene!
#6 Quite bizarre! Beets, rhubarb, and blackberries may turn your urine pink!
Given the fact that all doctors and articles on the internet say to make sure you pay attention if you see any difference in color in your urine, this bizarre reaction is sometimes taken for something else. Any trace of blood in the urine will turn it a redder color, and it could mean some other underlying health issues that need to be looked into as fast as possible.
However, if you happen to really like berries and you overdo it when it comes to eating blackberries, you don’t have anything to worry about. Eating large quantities of rhubarb, beets, and/or blackberries will potentially turn your pee a red-ish color or give it a pink hue, at times making it look like red tea.
This doesn’t mean that there is anything wrong with you, but it’s just a side effect due to these foods having quite a lot of the pink/red pigment in them. Yet, if you don’t know about this, you may end up panicking for no reason! It’s better to keep this in mind, especially if you have a kid around that just goes crazy for blackberries, or a hypochondriac friend, so you can explain if this ever happens.
Image By tataks From Envato Elements
#7 Constipated? Try sugar-free gum!
The number of teas that are out there and marketed as helping you with constipation is really high, but what if relying on these laxative teas is not the fastest way to help you? After all, you can’t always have these kinds of teas on hand. But there is one product that you may be keeping on hand more often: gum! More importantly, sugar-free gum.
Not only is sugar-free gum better for your teeth since it doesn’t contain sugar, but it can also help you if you’re in a pinch. Or it can ruin your day if you end up chewing too much of it. The sweetener that makes sugar-free gum tasty is actually called Sorbitol, and it can cause you to have to go to the bathroom suddenly.
The reason why this sweetener can cause diarrhea isn’t that bizarre, but rather quite common. Our bodies aren’t the best at digesting it, so when it’s ingested in large quantities, it has nowhere else to go but out. And fast!
#8 Be careful with nutmeg! It is also a hallucinogen!
Who would have thought that one of the ingredients of our beloved pumpkin pie could actually be anything but delicious? And as benign as all spices seem to be, it seems like some of them are actually a bit more intense than others. Moderation is good no matter what we are talking about, but when it comes to this spice and the bizarre effects it has on you, you really have to be careful!
Nutmeg contains a lot of myristicin, a natural substance that when eaten in high quantities has mind-altering effects. It’s so potent that it has a reaction much like LSD, and the buzz from it can last anywhere from two hours to two days, depending on how much nutmeg was ingested. And while for some more adventurous people, this might sound just like something fun to try, they should keep in mind that the side effects are extremely nasty.
Not only will people see the normal bodily reactions like nausea, vomiting, and even diarrhea, but too much myristicin can actually cause nerve and heart damage! This puts those who did the cinnamon challenge with nutmeg a few years back into a whole new perspective! And definitely, the internet should stop inventing all these crazy, dangerous challenges just for a few likes on the newest trending social media platform.
If you’re interested in some other types of bizarre facts, make sure you read more about what sugar does to your body here!
Migraine attacks aren’t just your typical headaches. You can experience pounding pain, nausea, and major sensitivity to light and sound. When one of these migraine episodes occurs, you’ll do almost anything to make it go away.
Some main factors which can cause migraines are smoking, alcohol, stress, allergies, bright lights, loud noises, dehydration, irregular sleep, strong smells, skipping meals, poor posture, hormonal fluctuations, and even low blood sugar.
Symptoms of migraines are often straightforward, like tingling in the legs and arms, nausea, vomiting, irritability, food cravings, constipation, and a stiff neck.
If you’re suffering from migraines and you’re looking for any type of natural solution for symptoms of migraines that works quickly and effectively, this article is for YOU! Natural remedies can be drug-free options for reducing migraine symptoms.
At-home treatments might help prevent the onset of migraine attacks or at least help reduce their severity and duration. Not to mention, they’ll protect your liver because we all know that taking all those meds will mess with it!
Keep reading as we look at 9 natural remedies that may help you manage your migraine symptoms.
Note: Speak with a doctor about a treatment plan that works best for you. Migraine attacks might also require treatment with a prescription or over-the-counter medication.
Do You Suffer From Migraines?
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Lavender Oil
Inhaling some lavender essential oil has been known to ease migraine pain. It can be inhaled directly or diluted with a carrier oil and massaged in small amounts on your temples and forehead.
A randomized controlled study found evidence that three months of lavender therapy as a prophylactic therapy before a migraine attack began reduced the frequency and severity of the attacks. Nevertheless, research is still limited.
Another 2020 review examined the ability of various herbal treatments, including lavender therapy, for migraines. The authors found mixed or little evidence to support the use of butterbur and feverfew for treating migraines.
But they did not note that current research supports the use of lavender. According to the authors, many studies had a high risk for bias, and more high-quality research is needed.
Here Are The Ways You Can Use This Remedy
You simply smell the soothing fragrance of lavender essential oil. It’s one of the easiest home remedies for migraines.
Put a few drops of the lavender essential oil on a tissue and inhale it.
Put two drops of the lavender oil into the boiling water (two cups), and you can start inhaling the steam.
Mix two or three drops of your lavender oil in one tablespoon of a carrier oil, such as olive oil or almond oil. Then, you use the mixture to massage your forehead gently.
Note: You should NEVER drink lavender oil.
Ginger
According to a few studies, ginger can prove effective in curing common migraines at home. It’s very well-known to ease nausea caused by many other conditions, including headaches. It has pain-relieving benefits for migraine attacks.
More research is needed to understand the extent and usefulness of ginger in treating migraine-related pain.
But here are the facts: Ginger can block prostaglandins, chemicals that promote muscle contractions, impact hormones, and regulate inflammation in your brain’s blood vessels.
Here Are The Ways You Can Use This Remedy
You should drink ginger tea several times during the day till you get relief. You have to make sure that you drink it when your headache begins.
Simply, you can chew a piece of fresh ginger root. It will also help treat your problem and reduce symptoms such as nausea and digestive distress.
Cayenne Pepper
Cayenne pepper is one of the most excellent home remedies for migraines because it improves blood flow and stimulates circulation. It also has capsaicin, a compound that acts as a natural painkiller.
Using something spicy might not seem like it would help treat inflammation and pain. But cayenne is one of the most natural home remedies for headaches. One of the main factors in pain perception is substance P, which is hindered by the capsaicin in cayenne.
This means that substance P makes you feel pain, but the capsaicin can get rid of it. According to The Clinical Journal, capsaicin has been known to reduce headaches significantly.
Here Are The Ways You Can Use This Remedy
You can mix about one teaspoon of cayenne pepper in a cup of lukewarm water. You can also add a bit of honey and some drops of lemon juice to improve the taste and health benefits. And drink as needed.
Prepare a quarter teaspoon of Cayenne powder, four ounces of warm water, and some cotton swabs. Dilute the cayenne powder in the water. Next, soak one cotton swab in this solution, and then stir it around to ensure it is covered because sometimes the powder can sink to the bottom. Apply the moist swab lightly to the inside of your nostril until you feel the heat. The feeling can be a little unpleasant, but when it subsides, your pain will hopefully be improved, or at least better than before.
Apple Cider Vinegar
Apple cider vinegar has been known for a while now as a nutritional powerhouse that helps reduce migraines.
It also offers health benefits such as aiding detoxification, regulating high blood pressure, controlling blood sugar, reducing bone pain, relieving constipation, and promoting weight loss.
Here Are The Ways You Can Use This Remedy
Combine 1 tablespoon of apple cider vinegar with a glass of water, and add a tablespoon of honey. Try to drink this mix every day to treat and prevent migraines.
You mix two tablespoons of apple cider, two tablespoons of lemon juice, and two tablespoons of honey into about eight ounces of hot water.
Drink it 2 to 3 times a day if you often suffer from headaches and migraines.
Pour some steaming hot water into a large bowl and add 3 to 4 tablespoons of apple cider vinegar. Place a towel over your head and inhale the steam for about 10 to 15 minutes.
If you aren’t used to drinking apple cider vinegar, you can begin by taking one teaspoon and gradually increasing the amount. When migraines attack or whenever you feel them coming on, consume two or three tablespoons.
Photo by Danijela Maksimovic at Shutterstock
Peppermint
The menthol found in peppermint oil might help prevent those annoying episodes, although there’s a minimal amount of research. A 2019 study compared the effects of 4% nasal lidocaine with 1.5% peppermint essential oil and a placebo for managing migraine symptoms.
The researchers found that 40% of people in the lidocaine and peppermint oil groups experienced considerable improvements in their symptoms, compared with only 4.9% in placebo groups. Some experts are skeptical about peppermint leaves.
Still, some evidence suggests topical peppermint oil may benefit tension headaches. Peppermint contains an anti-inflammatory property that helps relax the nerves. Besides that, it has a calming and antispasmodic effect.
Here Are The Ways You Can Use This Remedy
Massage your jaw, temples, and behind your neck with one drop of peppermint essential oil or a mixture of lavender and peppermint.
Try to keep it on for 20 to 30 minutes.
Practice this a few times a day till you get the needed relief.
You can also create an herbal tea by mixing the dried peppermint with hot water. Just combine one teaspoon of dried peppermint, one cup of hot water, and some honey if you choose. Cover it for 10 minutes to let it infuse and slowly sip the tea.
Furthermore, inhaling the soothing fragrance of peppermint steam will also reduce headaches and related symptoms such as vomiting and nausea.
Rosemary
Rosemary oil, which contains rosmarinic acid, has been known to have anti-inflammatory and soothing properties. So it may help in treating your headaches as well as migraines.
Here Are The Ways You Can Use This Remedy
Mix several drops of rosemary oil with a tablespoon of a carrier oil. Use this mixture to massage your forehead and temples.
Make an herbal tea for yourself by boiling a teaspoon of crushed rosemary leaves and a teaspoon of crushed sage leaves in a cup of water. Be sure to cover it while boiling. When finished, allow it to steep for about 10 minutes, and let the tea cool to room temperature. It’s the perfect herbal tea to sip to get rid of your headache. Drink this tea two to three times per day. If you don’t have both herbs, you can create your herbal tea with just one of these above herbs.
Note: Be aware that rosemary oil isn’t suitable for people who suffer from high blood pressure or epilepsy.
Chamomile
Chamomile has anti-inflammatory, soothing, and antispasmodic properties that can help reduce migraines. When you drink chamomile tea regularly, it can help prevent the problem.
You will get the best results when using German chamomile to deal with migraines. So when you want to buy this herb, you should look for the label with “German chamomile.”
Here Are The Ways You Can Use This Remedy
Steep two or three teaspoons of dried-up chamomile flowers in a cup of hot water for several minutes. You can also mix in some honey and lemon juice. Then, you strain and drink the herbal tea three to four times each day to get rid of your migraines symptoms.
You can also make an herbal tea by mixing equal quantities of chamomile, meadowsweet, and horehound and let them infuse in a mug of hot water for around five minutes. Strain, and drink it. Repeat as needed.
Cloves
Using cloves is one of the best natural home remedies for those annoying headaches because they contain pain-relieving and cooling properties.
Here Are The Ways You Can Use This Remedy
Lightly crush up a few cloves. Then, you put them into a clean handkerchief or a sachet. Carry it around with you, and you can inhale the fragrance of the crushed cloves when you feel headaches or migraines coming on.
You mix two drops of clove oil with a tablespoon of carrier oil. Use it to massage your temples and forehead.
You can mix two teaspoons of coconut oil, one teaspoon of sea salt, and two drops of clove oil. Proceed to rub this mixture lightly on your forehead.
Massage
Massages may reduce headache frequency. They’ve been associated with low serotonin in the brain, and a massage increases serotonin levels. There’s limited evidence to support massage for this type of relief, but it’s generally safe and has a low risk of side effects.
Massaging your head helps reduce any kind of headaches because it can block the pain signals sent to your brain. It also promotes serotonin activity and boosts specific serotonin receptors. Therefore, it can help reduce the symptoms and frequency of your migraines.
Here Are The Ways You Can Use This Remedy
You can massage your head gently using two index fingers in a circular motion. While rubbing, you have to keep in mind that you need to practice on pressure points at locations such as the base of your skull, middle of your forehead, and corners of your eyes that, when pressed correctly help reduce your pain.
Another great option would be to heat up two tablespoons of sesame oil.
Mix it with a bit of cardamom powder and half a teaspoon of cinnamon.
And apply this mixture to your forehead and massage. It would be best if kept on for several hours before rinsing off.
You can repeat either of these solutions whenever needed. As a rule, regular massages can help relieve the duration and frequency of your migraines.
Photo by Volha Barysevich at Shutterstock
Final Thoughts? Avoid Particular Foods
Diet plays a key role in preventing most migraine attacks. Did you know that certain foods and beverages may be migraine triggers? They include:
Foods that contain nitrates: hot dogs, deli meats, bacon, sausage, and chocolate
Cheese that contains the naturally occurring compound tyramine: blue, feta, cheddar, Parmesan, and Swiss
Cultured dairy products: buttermilk, sour cream, and yogurt
Alcohol, especially red wine
Foods that contain MSG
Foods that are very cold, like ice cream or iced drinks
Dried fruits
Processed foods
Pickled foods
Beans
Studies show that a small amount of caffeine may also ease migraine pain in some people. Caffeine is even in some migraine medications. But be aware: too much caffeine may cause a migraine attack, and not enough may lead to a severe caffeine withdrawal headache.
It would help you figure out which foods and beverages trigger migraine attacks if you kept a daily food journal. Write down everything you eat and see how you feel afterward.
How many summer foods do you eat when the weather is warm?
Summer means long, warm, and lazy days spent under the sun, laying around, and… eating all sorts of food your body craves. Just like you can’t spend Thanksgiving without eating a bit of turkey, you can’t say that summer started until you’ve had a drippy, creamy, and delicious ice cream or a freshly grilled burger.
Even though you might enjoy eating these foods and there’s nothing wrong with treating yourself every once in a while, there are a few things you should stay away from.
They are not the healthiest options out there and they’re also not that good for your waistline. You can always look for healthier alternatives or try to cook them at home. With that being said, check out these 10 foods you should stay away from this summer.
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1. Nachos
We love everything about nachos: they are crunchy, salty, cheesy, and overall delicious. Unfortunately, even though they contain some lettuce and tomatoes, this doesn’t mean that they are very healthy for you.
A basket of nachos has no less than 750 calories, 38 grams of fat, and a lot of sodium: roughly 1,300 milligrams of sodium. If you really like eating this type of snack, make sure to eat in moderation and limit yourself to consuming it once-a-week tops.
2. Onion Rings
Don’t fall into the trap and think that onion rings are a better choice compared to the French fries. Even though onions are rich in antioxidants and can help support bone, gut, and heart health, those benefits aren’t that strong if the onions are deep-fried in lots of oil.
Onion rings are a salty snack that is breaded in a coating of white flour and are cooked in tons of oil in the deep fryer. They might taste delicious, but they contain no less than 30 grams of fat and almost 500 calories – which is more than a big donut topped with frosted chocolate.
3. Processed cheese slices
You might be tempted to add a big sandwich that is full of butter and processed cheese sliced on your grill on a Sunday barbeque with your friends, but you better not.
That is because this type of food doesn’t contain as many nutrients as you need. It’s mostly a tiny bit of real milk combined with salt, thickeners agents, and tons of preservatives.
It won’t do any good for your body or your health, so it’s better to avoid it as much as you can. If you’re looking for some delicious and gooey cheese, you can get fresh mozzarella or cheddar. Trust us, your sandwich will taste a lot better!
Photo by Nina Firsova from shutterstock.com
4. Chocolate Fudge
We get it! Chocolate fudge is delicious, especially when you lay in the sun, waiting to get a nice tan on your body. However, for every little piece of fudge that you eat, you actually put 5 grams of fat, 4 teaspoons of sugar, and 130 calories into your body.
And we all know that too much sugar doesn’t go well with our swimsuits or our health!
5. Coleslaw
Have you ever wondered how bad a shredded cabbage side dish can be for your health? Quite bad, if you ask us. Cabbage is usually a healthy food because it can keep inflammation symptoms in check, can lower blood pressure, contains a lot of vitamin K, and so many other good things.
However, these benefits tend to go away when you combine this food with lots of mayo and sour cream. They can hide a lot of sugar, sodium, and unhealthy fats. For instance, a cup of tasty coleslaw contains over 2 teaspoons of sugar and 15 grams of fat.
6. Soft Pretzels
They might seem like the healthier options, compared to a sugary candy bar or fatty corn dog. But if we take a closer look at this food, we’ll discover that it’s actually identical to eating five slices of white bread.
And the nutritional facts are not that pretty either. A soft pretzel contains approximately 408 calories, 84 grams of carbs, 4 grams of fat, and 10 grams of protein.
Don’t be fooled by the number that indicates the protein compound and you should try not to eat one every single day!
7. Fried Clams
If you eat clams that aren’t cooked in tons of oil, they might be considered a great source of protein, but they lose most of their nutrients once they’re combined with too much butter and oil.
For instance, if you eat an entire basket that contains only 20 fried clams, you’ll actually consume 20 grams of fat and roughly 380 calories. This food is the equivalent of a medium order of French fries.
Photo by pilipphoto from shutterstock.com
8. Frozen Cocktails
There is nothing wrong with having a happy hour or a wild night from time to time, but you should definitely know what you get yourself into. For instance, an 8-ounce frozen margarita can pack approximately 400 calories.
And you’re more likely going to have a second glass. Another bad thing about drinking too much alcohol is the fact that you get dehydrated really quickly, you can’t think properly anymore, and you won’t longer care what you eat.
Besides that, if you wake up the next day and you’re hungover, your body might crave greasy, fatty, and sugary foods in order to cope with the ingested alcohol. If you want to have fun and drink something, make sure you stick with cleaner alternatives, such as vodka with seltzer and lemon.
9. Diet Soda
You might think that diet soda is a better alternative to regular soda, but in reality, it’s not like that. Even though it’s sugar-free and calorie-free, those sweeteners are not good for your health.
Several studies have discovered that there is a connection between diet soda consumption and obesity. Those artificial sugars can make your body crave even more of them.
Diet soda also contains several chemicals, such as phosphoric acid, which can affect the body’s absorption of calcium. In the end, it’s not good for your bones either.
10. Potato Chips
Eating a handful or two of potato chips every now and then is not that bad for your health or for your waistline. It’s finishing off the whole family-sized bag that can get you into some serious health issues.
Don’t get us wrong, it’s very easy to eat an entire bag of chips in just a sitting, but the after-effects are not that great. Your stomach hurts and the sodium will definitely leave you bloated for a few hours.
Make things easier for you by buying smaller bags of chips or trying to divide a big family-sized bag into smaller portions. If you find yourself at a party with a huge bowl of chips next to you and you know that you can’t help yourself once you start eating, it is better to stay away from them.
Another thing you can try is to cut potatoes into thin pieces and bake them with a bit of olive oil or your favorite spices and maybe even sprinkle some cheese on top. There are many recipes on the Internet, so you can choose one that works best for you.
CONCLUSION
If you want to keep up with your health and fitness goals and also have fun during summer, you can always look for more alternative versions. For example, if you crave a mint chocolate ice cream, you can make one at home.
Other than that, make sure to limit your consumption of these unhealthy foods, even though they are tasty! They won’t hurt you if you eat them in moderation. Just remember that balance is key!
…Now that you know a bit more about eating healthy and consuming foods in moderation, make sure to read something about working out as well. Pair it with the previous tips and you’ll be golden! Here is a great recommendation on what to read next: 10 Realistic Fitness Goals Recommended By Personal Trainers!
When it comes to your health, turning 50 is a watershed moment. As a result, men over the age of 50 must get frequent health examinations in order to improve their quality of life. By making time for frequent health examinations, you and your doctor can spot any underlying problems before they become serious.
Here are a few diagnostic tests for men over 50 that should be included in each health checkup:
By Image Point Fr from Shutterstock
1. Prostate Specific Antigen or PSA test
Who needs it: Even though all men are at risk for prostate cancer, the risk increases dramatically as they become older. Men aged 50 and over are at a greater risk of having prostate cancer.
Why it’s important:PSA is a protein generated by both cancerous and normal prostate cells. This antigen aids in the liquefaction of sperm, allowing a little quantity of PSA to reach the circulation.
PSA levels in your blood grow because malignant prostate cells create more PSA than benign ones. Elevated PSA readings may show prostate cancer that is likely to spread to other regions of your body or aid in the detection of cancer that is rapidly progressing and likely to cause other issues.
How it works: The PSA test is a blood test that determines the level of PSA in your blood. PSA readings over a certain threshold may suggest prostate cancer or an enlarged or inflammatory prostate. As a result, establishing a high PSA reading might be difficult at times. To accurately diagnose the illness, a rectal exam may be required.
When to schedule the next one: The PSA concentration is measured in nanograms per milliliter. If your PSA readings are greater than 3 ng/mL, your doctor may recommend a prostate biopsy. If your PSA readings are less than 1 ng/mL, your doctor will most likely recommend that you get another test when you reach 60.
2. Colonoscopy
Who needs it: If you’re 50 or older, your doctor will almost certainly recommend a colonoscopy. If you have particular personality features, such as IBS or a family history of colon cancer, he or she may request that you get the test done sooner.
Why it’s important: A colonoscopy enables your doctor to detect cancer or precancerous growths in the colon and rectum. Small quantities of tissue or development of grape-like tumors called polyps may be removed and submitted to a lab for biopsy if necessary.
This will assist in determining the existence of malignant cancer cells in the colon or rectum. A colonoscopy, in many circumstances, provides an accurate diagnosis and treatment of colorectal issues without the need for a major operation.
How it works: To perform a good colonoscopy, your intestine must be empty so that your doctor can see the colon properly. That is why it is critical to follow all of your doctor’s recommendations at least two weeks before your test. You’ll be given a little sedative or some pain medication by IV on the day of the test.
You’’ also be required to lie on your left side with your knees brought up towards your chest during the exam. The colonoscope is passed into the large intestine after being placed into the rectum. The complete treatment takes between 30 minutes to an hour.
When to schedule your next one: If your colonoscopy reveals no adenomas or malignant growths and you don’t have any risk factors, your next test will be performed in 10 years. The test can be done every 5 to 10 years if one or two modest risk adenomas are eliminated. Your doctor will arrange your next appointment based on the findings of your tests.
3. Blood Pressure Screening
Who needs it: Every adult should get their blood pressure tested on a regular basis. High blood pressure, often known as hypertension, is especially harmful in individuals over the age of 50 because it raises the chance of developing coronary artery disease, which might result in potentially fatal occurrences such as a heart attack or stroke.
Why it’s important: Hypertension damages your blood vessels and increases your risk of heart attack, stroke, and some kinds of dementia. Because persons with high blood pressure seldom display any symptoms, it is commonly referred to as the silent killer. That is why early detection and frequent diagnostic testing are critical to treating hypertension and its consequences.
How it works: A blood pressure screening is non-invasive and is performed with the use of a sphygmomanometer. First, your doctor will tie a cuff over your arm and use a pump to inflate it until circulation is cut off.
A little valve begins deflating the cuff, restoring blood flow to the arm. Your doctor will check your blood pressure and listen to the sound of blood flowing through your arteries using a stethoscope placed over your arm.
The first sound of rushing blood represents systolic blood pressure, while the second number represents diastolic blood pressure or the blood pressure of your heart at rest. A normal blood pressure reading (120/80 mm Hg) will show the systolic pressure first, followed by the diastolic pressure.
When to schedule your next one: If your blood pressure is normal, your doctor will most likely check it during your next yearly physical. Your doctor will prescribe more regular testing if the top number of your reading is more than 140 or the bottom number is bigger than 90.
If you have diabetes, heart disease, renal difficulties, or other medical disorders, your blood pressure may need to be tested more frequently.
4. Lipid Profile or Cholesterol Check
Who needs it: This is a common test that determines the amount of lipid-protein or cholesterol in your blood. Every adult that’s over the age of 20 should get their cholesterol checked every 5 years.
Why it’s important: A comprehensive cholesterol test detects four types of lipids, or fats, in your blood.
The test measures total cholesterol, low-density lipoprotein (LDL) cholesterol, high-density lipoprotein (HDL), and triglycerides in the blood. LDL is considered bad cholesterol, and if you have too much of it increases your risk of heart attack, stroke, and atherosclerosis.
HDL is the beneficial cholesterol that is needed to keep LDL levels under control. Triglycerides are once again detrimental and are deposited as fat in the cells of the body.
A high LDL and triglyceride concentration can cause blocked arteries, preventing your heart from performing correctly and affecting the heart muscles. A regular lipid profile test is essential for males over the age of 50 since it can help forecast the risk of heart disease and stroke.
How it works: This is a basic blood test in which blood is collected from a vein in your arm using a needle. LDL, HDL, total cholesterol, and triglycerides are all measured in your blood. Your doctor will offer you a prognosis based on your cholesterol levels.
When to schedule the next one: You may not need another test for 5 years if your cholesterol levels are in the normal range. If your cholesterol levels are high, your doctor will want to examine your blood more regularly while you try to decrease them via diet, exercise, and other methods.
5. Blood Sugar Screening
Who needs it: Everyone over the age of 45 should have their blood sugar or glucose levels monitored. If you experience any signs of high blood sugar, such as unintentional weight loss, poor healing, or excessive thirst, your doctor will order this test.
Why it’s important: Diabetes can be detected by having high blood sugar levels. It’s classified into two types: Type 1 diabetes, in which your body does not create insulin, and Type 2 diabetes, in which your body rejects insulin.
Diabetes can cause chronically high blood sugar levels and diabetes-related health problems in either instance. Vision issues, renal troubles, and an increased chance of developing coronary heart disease are all possibilities.
How it works: A blood sugar test will be performed to determine your blood sugar levels. Before your blood is obtained for the test, your doctor will ask you to fast for 8 hours. For persons who do not have diabetes or pre-diabetes, healthy blood sugar levels should be between 70 and 100 milligrams.
If your blood sugar levels are high, your doctor will order more tests to determine your illness.
When to schedule the next one: If your blood sugar level is normal, your next blood sugar test will be in three years. If it’s too high, you’ll need to get your blood sugar checked again soon, as well as maybe other tests to see if you have or are at risk for diabetes.
6. Eye Exam
Who needs it: As you become older, regular eye exams become increasingly necessary. Whether you use glasses or contact lenses, it’s a good idea to check with your ophthalmologist to see if your eyesight has deteriorated. Other visual abnormalities that begin to emerge at this age can also be detected with regular eye exams.
Why it’s important: Many eye diseases, such as cataracts, glaucoma, and macular degeneration, may not manifest physical symptoms until they are advanced. When you reach your late 40s, you should have your eyes tested once a year. If you have high blood pressure, diabetes, or a family history of eye illness, these check-ups are even more vital.
How it works: Every ophthalmologist or eye specialist follows a different regimen. Most eye exams, however, follow a similar pattern, with the doctor reviewing your personal and family history to determine whether you are at risk for any eye issues.
Your doctor will do tests to check for vision, eye muscle coordination, light sensitivity, eyelid health, fluid pressure measurement, and other eye attributes based on these considerations.
When to schedule the next one: You should get an eye exam every two years, or as recommended by your doctor. If you detect any changes in your eyesight, make an appointment with your doctor as soon as possible.
When you go in for your next yearly health exam, your doctor will also order a few more tests to assess the normal functioning of your body’s important organs. These might include:
An annual flu vaccine is advised for everyone. Every ten years, a tetanus-diphtheria booster is advised. According to the CDC, men aged 65 and over should have a pneumococcal vaccine to avoid lung infections like pneumonia and other diseases caused by pneumococcal bacteria. Your doctor may also advise you to receive the shingles (herpes zoster) vaccination.
In terms of infectious diseases, the United States Preventive Services Task Force recommends screening for hepatitis C and, depending on your medical history or certain lifestyle variables, screening for sexually transmitted diseases such as syphilis, chlamydia, HIV, or other infections.
8. Osteoporosis Screening
Men over the age of 70 should consult their doctor about bone mineral density testing. Men who have a family history of osteoporosis or other risk factors should discuss routine screening with their healthcare professionals. Osteoporosis risk factors include:
Excessive alcohol consumption
Low body weight
Long-term steroid usage
Smoking
A bone fracture beyond the age of 50
9. Lung Screenings
Lung cancer is the cancer that can be prevented the most. It is present in those who smoke 90% of the time. The remaining people are mainly individuals who are genetically predisposed to it or who have been exposed to secondhand smoke or caustic chemicals.
Lung cancer is frequently discovered by chance during scans performed for another cause. Lung cancer screening is contentious since current methods of scanning are high in radiation.
Lung cancer scientists are investigating towards lower-dose CAT scans, which may be the future of lung cancer screening. As a screening technique, a yearly chest X-ray is suggested.
Protecting Your Health for a Lifetime
Finally, maintaining contact with your primary care physician is the most effective approach to remaining on top of screenings and managing your long-term health.
These MedlinePlus and ODPHP guidelines are obviously helpful, but the guidance you’ll receive from your PCP during your yearly physical examinations and ongoing contact between appointments is much more so.
Make it a habit and a goal to schedule that annual consultation for anything from depression and fall prevention to drug misuse difficulties, prescription interactions, and everything in between. Your future healthy—and hence wealthy—self, as well as your loved ones, will thank you.
As lots of patients don’t know exactly the basic stuff about thyroid, we’re here to unfold the very basic stuff you need to know. The thyroid is a butterfly-shaped gland that is located in the neck and controls your metabolism.
As a general rule, an overactive thyroid, a phenomenon that’s also known as hyperthyroidism, can make you feel anxious, shaky, sweaty, and hot, plus it can make you lose weight and have trouble sleeping.
On the other side, someone who suffers from an underactive gland, which is also known as hypothyroidism, might feel sluggish, fatigued, and cold. In addition, patients might experience weight gain and constipation.
Truth to be told, lifestyle habits don’t have much to say when it comes to your gland, but there are still some things you can do that would improve the overall health of your thyroid. Let’s talk about some of the most important things:
Find out your family history
If one of your family members, such as your mom, dad, or siblings, suffers from thyroid disease, the chances for you to experience a gland dysfunction are higher, according to Leonard Wartofsky, MD, MACP, professor of medicine at Georgetown University and past president of the Endocrine Society.
For anyone that has a family history, it’s extremely important to have your thyroid monitored. For example, if it is to talk about an annual physical, your physician will start examining your thyroid by touching the neck to feel if there’s a goiter, enlarged thyroid, or even nodules.
Get checked regularly
Apart from the physical exam, if you suspect you might have a gland problem, either because of family history or due to some symptoms, you should consider asking your doctor about a specific blood test that checks your levels of thyroid-stimulating hormone (TSH).
Even if it might sound backward, a high TSH result will indicate thyroid levels that are too low, and a low TSH result will indicate thyroid levels that are too high, as Dr. Wartofsky said. If your thyroid levels are too low, your doctor will talk to you about possible treatment options.
For hypothyroidism the right approach is to increase thyroid by taking oral synthetic thyroid hormones; as for hyperthyroidism, the right approach is to block thyroid overproduction with a drug, known as radioactive iodine treatment, or even surgery.
If you’re pregnant, try supplementing your iodine intake
The butterfly-shaped gland requires adequate iodine to stay healthy, and in the United States, we usually get that iodine from our salt, bread, and other foods. “However, the one group that require more iodine are the pregnant women, as they need extra to make sure their thyroid and the baby’s gland are normal” to Michael Tuttle, MD, clinical director of the Endocrinology Service at Memorial Sloan Kettering Cancer Center in New York, confirmed.
Therefore, it’s very important for pregnant women to get multivitamins that have iodine. Prenatal vitamins have iodine and that is the source where pregnant women can get the right amount of iodine.
Photo by Burdun Iliya from Shutterstock
But try not to OD on iodine
Unless you’re pregnant, you shouldn’t do what we just explained before. Whether your body tends toward the low or high end of thyroid function, getting too much iodine isn’t necessary, as Dr. Wartofsky confirmed.
Also, it’s extremely common to read self-help books and diet books that iodine is very good for the butterfly-shaped gland, and many people would go out and buy rich iodine sources such as kelp tablets, and that can be dangerous. It’s crucial not to exceed a normal intake of iodine.
Don’t be scared of cruciferous veggies
Dr. Tuttle remembers that one piece of misinformation she oftentimes hears is that patients are scared to eat too many cruciferous vegetables, like kale and cabbage, as they’ve heard that these greens might develop a goiter.
It might be true, but only if you eat a truckload of the stuff. You definitely don’t want people to start avoiding vegetables, as you want people to have a normal diet and not worry about these sorts of things that bother the gland. Plus, let’s be serious: such an irony to be afraid of one of the healthiest foods out there!
If you take thyroid medications, stay vigilant
As Dr. Turtle confirms, once you got diagnosed with a thyroid condition and put on pills, don’t rush into thinking that you’re done. A thyroid problem will be a lifelong thing that you need to keep on your radar screen.
You won’t need only to take pills on a daily basis, based on your doctor’s instructions(like not mixing them with vitamins, as iron and calcium might interfere with absorption), but in time your thyroid levels could be regularly tested to know if the dosages must be adjusted.
It can be pretty easy to get sloppy and miss a pill, or even a set of blood tests and not see the doctor once a year, so try to make sure you keep up with it.
The best food for your thyroid health:
Blueberries
Blueberries are known as the world’s favorite superfood, and that’s only because they’re absolutely delicious, they’re easy to snack on, and they’re rich in antioxidants known as polyphenols. Those people who try to lose weight because of hypothyroidism, they’re also very high in fiber but low on the glycemic index, which means they have lower amounts of fructose.
They will give you energy and a metabolic boost. There are studies that show how people with thyroid conditions have higher levels of free radicals, which are unstable atoms that only wreak havoc on the body, which the high amounts of antioxidants in blueberries might reduce.
Photo by New Africa from Shutterstock
Brazil Nuts
Brazil nuts ended up on the list because they are super high in selenium. This is highly important as the thyroid gland has the highest amount of selenium of any organ in our bodies. Depending on the climate the Brazil nuts come from, they pack high concentrations of zinc, copper, and magnesium. You should aim for a few per day.
Pumpkin Seeds
Pumpkin seeds are also amazing for the butterfly-shaped gland. Eating an ounce of dried pumpkin seed every day is extremely healthy for you. It will give you the right amount of zinc, which is a mineral you need for gland hormone production. You can also eat them as a puree or roast them for a tasty snack.
Apples
Even if they’re pretty basic, apples are amazing. That’s because they are rich in pectins, which is a fiber that supports toxin removal in the body. These toxins, especially metals, are able to interfere with thyroid function. To be more specific, mercury can impact your gland hormone levels. If you want a gland-friendly snack, eat an apple with its skin, as it’s loaded with pectin.
Eggs
Whether you believe it or not, eggs are a superfood too, as they can be excellent for the health of this gland. Make sure you add them or keep them in your breakfast rotation. Eggs have tryptophan and tyrosine, both of which support heart health. They’re rich in essential amino acids, and they contain omega-3 fatty acids, iodine, selenium, and antioxidants.
You know that summer is right around the corner, right? And you know what that means, right? It’s time to show off that summer boooody! If it’s still a work in progress, then it’s time we have a talk about setting unrealistic goals that might leave you discouraged.
It’s supposed to be an encouraging process, where you notice little by little the progress that you worked so hard to achieve. However, sometimes we want to see things unfolding faster than they should, and I think this applies, even more, when it comes to body goals.
That’s why we thought it would be extremely useful to ask personal trainers what we should expect from this process, as health should be our number one priority, above anything else.
10 realistic fitness goals to remember:
Work out 12 days a month
Consistency is the ultimate key to building the proper exercise habits and also having results. However, sometimes keeping yourself motivated can be difficult, especially if you have been inactive for some time now.
Mike Donavanik, who’s an NSCA-certified strength and conditioning specialist and founder of the fitness app “Sweat Factor” recommends setting a smaller goal that you know it’s achievable, such as three workouts a week.
You can easily achieve this by scheduling sweat sessions in advance. Mark a minimum of 12 days a month when you know you will have the time to exercise. Then, just set your phone reminders for those 12 days so you’ll remember to pack your gym clothes or shoes.
Run continuously for 1 mile in 6 weeks
These goals will be extremely beneficial for someone who hasn’t been working out in a while and is looking forward to improving their cardiovascular health. Building cardiovascular endurance improves your bone, heart, and immune health while reducing the risk of heart disease and type 2 diabetes.
While for some people, one mile might seem daunting, Clausen suggested focusing at first on shorter distances, such as only half a mile. Then, if you gradually increase the distance every week while tracking your progress, you’ll notice that the effort will last longer. Also, instead of focusing on becoming the fastest runner in the area, it’s best to maintain an easy, steady pace.
Try a new workout a week until you find one you like
We recommend sticking to that exercise that you like doing. Try different workouts every month until you’ll find one that you actually like. Plus, making different kinds of exercises will challenge your body, work on new muscles, and build all sorts of skills, so you’ll likely see a variety of results.
Create a list of workouts that seem appealing to you, whether we’re talking about yoga, running, kickboxing, or even trampolining. Then, look into class schedules at your local gyms or fitness boutiques, and schedule ahead. If you’d rather learn from home, search out online some online fitness apps.
Average 10,000 steps a day each month
Unlike cardio exercises like running, walking is much easier on the joints. Not to mention that keeping a brisk pace will assure you other health benefits such as reduced stress and better immune function. Even so, achieving a strict 10,000 steps a day might seem a bit daunting.
That’s why it’s better to focus on an average for the month, so you can ease the pressure off your shoulders. Because let’s be honest, there are some days when you will just sit on the couch. And since daily steps might vary from day to day, Clausen highly recommends scheduling a long walk ahead of time, like on weekends or when you know you have a lighter workload.
Photo by True Touch Lifestyle from Shutterstock
Do a certain number of push-ups in 4-6 weeks
As Becky Miner, NASM-CPT and a nutrition coach for Macros Inc. confirm, there is no better exercise to increase your upper body strength than push-ups. That’s because it’s such a simple, classic movie that engages all the muscles from your shoulders, chest, arms, and abs all at the same time.
Not to mention that they require no special equipment and can be done anytime, anywhere. Try setting a goal for yourself on how many you want to do in the span of a month. If you find the traditional push-ups on your toes to be too challenging, there are fewer beginner variations that you might try:
incline push-ups – you can do it against a stable counter, bench, or chair. But be careful, as the more parallel the floor will be, so will the variation.
knee push-ups – this is like a regular push-up, but your knees will be on the floor at a 45-degree angle.
combo push-ups – if you find knee push-ups too easy, but still can’t do a traditional one, try starting in the classic position.
…To be able to reach this goal, we recommend doing your push-ups on this handy workout mat!
Rest for eight full days a month
Once you’ve established your fitness goal, it will be much easier to push your body every day. Even so, rest days are very important, not only because we need a good Netflix binge, but also because your muscles need it just as much.
These breaks will help your muscles repair themselves so they can become even stronger, as Kollins Ezekh, a NASM-certified personal trainer and owner of Mayweather Boxing + Fitness explained. However, how many rest days you decide on, it’s up to you.
Clausen would advise you to allow at least two days a week. If you’re doing something new, you might want even more. Plus, if you feel good, you’ll still be able to incorporate light movement into your rest days, such as taking a walk or doing some gentle yoga.
Stretch for 15 minutes after each workout
Even if stretching might not burn calories or give you six-pack abs, it’s still very important. According to the National Academy of Sports Medicine, stretching increases your flexibility, which also improves the range of motion, and reduces inflammation.
The ideal time to stretch those ligaments and tendons is after you exercise, as your body already loosened and warmed up. Also, “stretching offers you a nice transition for your body and mind, from the workout state to a resting state.
Plus, did you know that you should spend 25% of your workout recovering? If you planned on doing one hour of exercise, spend the last 15 minutes stretching. Ezekh highly recommends stretching the muscles you focused on that day and holding to each stretch for 15 to 45 seconds.
Photo by Prostock-studio from Shutterstock
Hold a 1-minute plank in 30 days
Planks are absolutely great for a full-body exercise that focuses on the muscles in your chest, arms, legs, and your core, of course. The importance of having a strong core is not only linked to aesthetics: it keeps a proper posture which reduces back pain and many other possible injuries.
However, just because planks are stationary, you shouldn’t be fooled by that, as they are extremely hard. In order to work your way up to the one-minute goal, you need to hold a plank about two or three times per week. Start off with 20 to 30 seconds and then increase the duration by 5-second increments. You might also begin on your knees and work your way up to a plank on your toes.
Drink 2-3 liters of water on a daily basis for a month
Drinking water is highly important for preventing dehydration, which might hinder your workout and cause fatigue, dizziness, and fainting, as the National Library of Medicine confirmed. That’s why it’s extremely important for your goal to be drinking a lot of water throughout the day, so you’ll be all ready hydrated when your body will start sweating out.
The amount of water you should be drinking on a daily basis should strictly depend on your activity level, diet, body weight, and even the climate in the area you live in. Generally, men should try to consume 3.7 liters (or 15.5 cups) of water and women should aim to drink 2.7 liters (or 11.5 cups).
After the age of 65, Medicare Parts A and B, often known as Original Medicare or Traditional Medicare, pay a major amount of your medical expenditures. Part A (hospital insurance) assists in the payment of inpatient hospital stay, skilled nursing facility stays surgery, hospice care, and even certain home health care.
Part B (medical insurance) contributes to the cost of doctor’s appointments, outpatient treatment, some preventative services, and some medical equipment and supplies. Most people can begin signing up for Medicare three months before their 65th birthday.
It’s critical to recognize that Medicare Parts A and B create substantial gaps in your healthcare coverage. This is why a rising number of Medicare seniors are opting for Medicare Advantage, which claims to cover some of those gaps.
A private Medicare Advantage plan can provide additional benefits and lower rates. However, according to a study from the Office of Inspector General, some Medicare Advantage members are being refused required care.
Here’s a deeper look at what standard Medicare doesn’t cover, as well as information on supplemental insurance plans, Medicare Advantage, and techniques to assist handle the extra costs, so you don’t find up with unexpected medical bills in retirement.
What Does Medicare Pay For?
Original Medicare is a federal insurance program for adults aged 65 and up. Part A (the hospital insurance) and Part B (the medical insurance) are the two portions of original Medicare.
Part A
Hospital insurance is provided by Medicare Part A. Part A coverage often covers the following:
Hospital inpatient treatment
Hospice care
Skilled nursing facility care
Home healthcare
Nursing home care (not covered if custodial or long-term care is the sole care required)
If you or your loved one worked and paid Medicare taxes when employed, you can generally receive Part A coverage without paying a fee.
Part B
Part B of Original Medicare is the medical insurance element. Part B covers medically required services and supplies that satisfy established standards of practice and are used to treat or diagnose any medical conditions.
Vaccines and mammograms are examples of preventative therapy that can help prevent sickness or identify it early. Part B includes the following items and services:
Clinical research
Durable medical equipment
Ambulance services
Mental healthcare
By Drazen Zigic from Shutterstock
Things Medicare Doesn’t Cover
What Medicare does not cover is one of the most frequently asked topics. While Medicare covers a large number of your medical expenses, it does not cover all. As reported by the Centers for Medicare & Medicaid Services, the following products and services are not covered by Medicare:
1. Medicare Doesn’t Cover Prescription Drugs
Outpatient prescription drug coverage is not provided by Medicare, but you can purchase a separate Part D prescription drug insurance that does, or a Medicare Advantage plan that covers both medical and medication expenditures. (Some retiree health-care program provides prescription medication coverage as well.)
When you join Medicare or lose other medication coverage, you can sign up for Part D or Medicare Advantage coverage. You can also adjust policies during the autumn open enrollment period. Using the Medicare Plan Finder, you can compare the costs and coverage for your prescriptions under a Part D or Medicare Advantage plan.
2. Medicare Doesn’t Cover Long-Term Care
The costs of long-term care is one of the most significant possible costs in retirement. According to the Genworth Cost of Care Study, a private room in a nursing home costs roughly $107,300 in 2021; an assisted-living facility room costs $51,800; and 44 hours per week of home health aide care costs $55,200.
Medicare covers some skilled nursing services but not custodial care, such as assistance with washing, dressing, and other daily chores. To cover these costs, you can get long-term care insurance or a combination of long-term care and life insurance policy.
An annuity can also be purchased with a long-term care rider, which can assist the expense of long-term care.
3. Medicare Doesn’t Cover Deductibles and Co-Pays
Part A of Medicare covers hospital stays, whereas Part B covers doctor visits and outpatient care. However, deductibles and co-payments are your responsibility.
In 2022, you’ll have to pay a $1,556 Part A deductible before coverage begins, as well as a share of the cost of extended hospital stays $390 per day for days 61-90 in the hospital and $780 per day beyond that.
Be aware that Medicare will only pay for a total of 60 days above the 90-day maximum in your lifetime, known as “lifetime reserve days,” after which you will be liable for the whole hospital cost.
Part B generally covers 80% of doctor’s visits, lab tests, and x-rays, but after a $233 deductible in 2022, you’ll be responsible for 20% of the expenditures. If you don’t have additional coverage from a retiree health insurance policy, a Medigap (Medicare supplement) policy or a Medicare Advantage plan can fill in the gaps.
Private insurers sell Medigap insurance, which comes in ten standardized forms that pick up where Medicare breaks off. If you acquire Medicare supplement coverage within six months of enrolling in Medicare Part B, insurers can not turn you down or charge you more because you have a pre-existing disease.
For additional information, go to Medicare.gov and look for Choosing a Medigap Policy.
Through a private insurer, Medicare Advantage plans provide medical and medication coverage, as well as supplementary benefits such as vision and dental care. During their annual open enrollment period, you can transfer Medicare Advantage plans.
4. Medicare Doesn’t Cover Most Dental Care
Routine dental appointments, teeth cleanings, fillings, dentures, and most tooth extractions are not covered by Medicare. Some Medicare Advantage plans provide basic cleanings and X-rays, but they usually have a $1,500 annual coverage maximum.
An added dental insurance policy or a dental discount plan might potentially provide coverage.
An alternative is to save money in a health savings account before enrolling in Medicare; the money can be used tax-free for medical, dental, and other out-of-pocket expenses at any age (new contributions to an HSA cannot be made after you join Medicare).
5. Medicare Doesn’t Cover Routine Vision Care
Routine eye exams and your glasses are often not covered by Medicare (exceptions do include an annual exam if you have diabetes or eyeglasses after having specific kinds of cataract surgery).
However, some Medicare Advantage plans offer vision coverage, or you may be able to purchase separate supplementary insurance that includes both dental and eye care.
If you save money in a health savings account before enrolling in Medicare, you can use it tax-free for glasses, contact lenses, prescription sunglasses, and other out-of-pocket charges for vision care at any age.
6. Medicare Doesn’t Cover Hearing Aids
Routine hearing examinations and hearing aids, which may cost up to $3,250 per ear, are not covered by Medicare.
However, hearing aids and fitting tests are covered by some Medicare Advantage plans, and some discount programs offer lower-cost hearing devices. If you save up some money in an HSA before enrolling in Medicare, you can use it to pay for hearing aids and other out-of-pocket expenditures tax-free.
7. Medicare Doesn’t Cover Medical Care Overseas
Medicare normally does not cover care when traveling outside of the United States, except in extremely restricted instances (such as on a cruise ship within six hours of a U.S. port). However, certain medicare supplement policies will pay up to 80% of the cost of emergency care abroad.
Furthermore, some Medicare Advantage plans provide emergency medical treatment while traveling.
Alternatively, you might get travel insurance coverage that covers some medical bills while you’re outside of the United States and may even cover emergency medical evacuation, which can cost tens of thousands of dollars if you’re transported by medical aircraft or helicopter.
8. Cosmetic Surgery Coverage
Medicare, like many health insurances programs, does not normally cover cosmetic surgery. There are, however, a few exceptions.
Breast prosthesis for breast reconstruction is covered by Medicare if you had a mastectomy due to breast cancer.
Furthermore, if cosmetic surgery is considered required as a consequence of unintentional damage or to improve the function of a deformed body part, Medicare will reimburse 80% of the approved costs.
For example, Rhinoplasty is a technique that alters the form and contour of the nose.
Medicare will likely reimburse a rhinoplasty if a doctor determines surgery is medically required to treat a congenital abnormality or severe damage that creates a functional impairment.
It may also be covered to treat a persistent nasal blockage that hasn’t responded to less invasive treatment.
Medicare, on the other hand, will never cover a cosmetic treatment.
Some treatments may require prior permission from Medicare. In these situations, the hospital or physician must send Medicare medical records for evaluation.
How to Get Coverage for Extra Services
If you require coverage for things or services that Original Medicare does not cover, you can enroll in a Medicare Advantage plan.
Medicare Advantage plans, often known as Medicare Part C, are Medicare-approved private insurance plans. Medicare Advantage programs combine your Part A and Part B benefits into a single plan, and the majority of plans also provide prescription drug coverage.
They can cover extra services and things that Original Medicare does not cover. Medicare Advantage plans, for example, frequently include vision, hearing, and dental care, and some even pay for wellness programs.
Some Medicare Advantage plans charge a monthly payment in addition to your Medicare Part B premium. According to the Kaiser Family Foundation, the average monthly premium for a Medicare Advantage plan in 2020 was $25, making it a cost-effective option for Original Medicare if you want additional coverage.
Use the Medicare Plan Finder to locate a plan that works for you. You can explore various plans, compare pricing, and examine coverage choices. You can use the tool to verify that you select the best Medicare plan for you, one that covers all of the services you use.
A Note About Medicare Advantage
Medicare Advantage may cover some items that standard Medicare does not.
However, as previously stated, an April investigation from the Inspector General’s Office indicated that certain Medicare Advantage insurance carriers inappropriately refused care or payments for care that would have been delivered to beneficiaries if they had chosen conventional Medicare.
According to the Inspector General of the Department of Health and Human Treatments, Medicare Advantage insurance carriers “occasionally delayed or rejected” patient access to services “even if the requests matched Medicare coverage standards.
Some services that fulfilled both Medicare coverage requirements” and the organizations’ billing guidelines were also “denied payments to providers,” according to the Advantage insurance providers. This might delay or prevent required care for recipients, putting a strain on medical professionals.
The report also discovered that 13% of the time that Medicare Advantage providers denied prior authorization requests, the requests met rules that would have made them eligible under original Medicare, implying that they would have been approved if the beneficiaries had not chosen Advantage over standard Medicare.
According to the research, Advantage insurance providers first “applied clinical criteria that are not listed in Medicare coverage standards” in such cases. They may, for example, need an x-ray before allowing more sophisticated imaging.
Furthermore, Advantage insurance providers declined several previous authorizations for care on the grounds that the requests lacked sufficient paperwork to warrant approval. According to the inspector general, our examiners decided that the current beneficiary medical data was adequate to support the medical necessity of the therapies.
When questioned, the Advantage insurance carriers would frequently change their conclusions. As a result, it is critical for patients to be able to argue for required coverage if it is rejected.
Go to Medicare.gov and utilize the “Is my test, item, or service covered?”
If you are considering utilizing a Medicare plan, you should do your research thoroughly. Make sure to read the small print. Before selecting one, obtain a complete list of all co-pays and deductibles.
Also, make sure that all of your doctors accept the plan and that all of your prescriptions are covered (if the plan includes Part D prescription drug coverage).
If the plan does not cover your present doctors, be sure that the plan’s doctors are acceptable to you and that they accept new patients insured by the plan.