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11 Best Stress Relievers, According to Doctors

Stress is a natural part of life— it’s coded into us, a holdover from our earliest days designed to keep us safe from danger. However, now that we’re no longer in danger of starving, stress is more likely to be caused by non-life-threatening events such as work problems or family annoyances.

While the causes of stress can appear insignificant at times, the repercussions of stress on our bodies are not. Stress can make us feel uneasy, unwell, or even in pain, so learning to handle it is critical to living a healthy lifestyle.

Health talked with a number of specialists on how to reduce stress quickly or gradually using a range of techniques. Here are 11 things you can do this instant to begin feeling more relaxed.

11 Best Stress Relievers

Best Stress Relievers
By fizkes from Shutterstock

1. Try Guided Imagery

It’s like taking a mental vacation with guided images. It can entail visualizing yourself at your happy place, such as sitting on a beach, listening to the waves, smelling the sea, and feeling the soft sand beneath your feet.

Guided imagery can be done by listening to a tape of someone walking you through a serene scenario. You can also practice guided visualization on your own after you’ve learned how to do it.

Simply close your eyes for a moment and imagine yourself in a serene setting. Consider all of the sensory experiences you’ll have and pretend you’re there. Return to the present time by opening your eyes after a few minutes.

2. Meditate

Short-term stress reduction and long-term stress management can both be great benefits of meditation. There are a variety of meditation techniques to attempt, each of which is unique and interesting in its own way.

You can also create a mantra to repeat in your head while you take slow, deep breaths. Alternatively, you can spend a few minutes practicing mindfulness, which is being present in the moment. Concentrate solely on what you see, feel, hear, taste, and smell.

3. Practice Progressive Muscle Relaxation

Progressive muscle relaxation requires relaxing each of your body’s muscular groups one by one. To begin practicing, take a few deep breaths. Then, beginning with your forehead and working your way down to your toes, practice tightening and releasing each muscle group.

With practice, you’ll be able to notice muscular tension and stiffness, and you’ll be able to relax more readily.

However, each time you practice, you should feel a wave of calm rush across your body.

4. Focus on Breathing

Simply focusing on your breathing or modifying the way you breathe can have a significant impact on your overall stress level. Breathing methods can relax your body and mind in a matter of minutes.

The best thing is that no one will know you’re performing them. So, whether you’re in a difficult meeting or a busy theatre, breathing exercises might help you reduce your tension.

5. Take a Walk

Exercise is a terrific stress reliever that works quickly. A stroll allows you to appreciate a change of environment, which can put you in a new frame of mind, while also providing the advantages of exercise.

Walking is a simple yet effective way to refresh your mind and body, whether you need to take a quick walk around the office to get away from a stressful job or you want to go for a long walk in the park after work.

6. Enjoy Aromatherapy

Aromatherapy offers significant stress-relieving benefits—it can make you feel more energized, calm, or present in the moment. According to a new study, particular fragrances can change brain wave activity and reduce stress hormones in the body.

So, whether you like candles, diffusers, or body products, think about introducing some aromatherapy into your daily routine.

7. Create Artwork

Getting in touch with your creative side can come naturally to you as a youngster, but if you’ve lost touch with your love of art, it’s not too late to rekindle it. If you don’t like sketching or painting, you can try coloring in a coloring book.

Adult coloring books are becoming extremely popular, and for good reason: coloring can be a terrific stress relief.

8. Eat a Balanced Diet

A poor diet might cause increased responsiveness to stress. Emotional eating and grabbing for high-fat, high-sugar meals can bring a momentary sense of relaxation, but they will only contribute to your long-term stress.

Blood sugar levels might rise when you eat refined carbs like cookies and potato chips. When your blood sugar levels drop, you may experience increased tension and anxiety. In the long run, a well-balanced diet may help you cope with stress. Eggs, avocado, and walnuts can aid with energy balance and emotional stability.

9. Make Time for Leisure Activities

De-stressing through leisure activities can be really beneficial. Many individuals, however, believe that their lives are too hectic for hobbies, games, or extra enjoyment. Adding leisure time to your schedule, on the other hand, might be crucial to feeling your best.

And if you feel better, you’ll perform better, which implies that taking a break can make your workday more efficient. Whether you enjoy gardening or creating quilts, hobbies and leisure are essential for living your best life.

10. Develop a Positive Self-Talk Habit

The way you talk to yourself is important. Harsh self-criticism, self-doubt, and doomsday prophecies are all counterproductive. You will become stressed if you are continuously thinking, “I don’t have time for this,” and “I can’t bear this.”

Self-talk that is positive might help you establish a more optimistic outlook. In addition, an upbeat and empathetic talk might assist you in managing your emotions and taking constructive action.

11. Practice Yoga

Yoga includes physical movement, meditation, mild exercise, and regulated breathing, all of which help to relieve stress. While single yoga practice is likely to provide instant advantages, incorporating it into your life on a frequent basis is likely to provide long-term benefits.

Yoga has several physical, psychological, and spiritual advantages. You can start by taking a class, enrolling in an online program, or using an app to help you get started.

10 Active Ways to Beat Depression

By Stock-Asso from Shutterstock

Depression, medically called clinical depression or major depression, is an affective disorder marked by at least two weeks in a row with a low mood compared to most situations that affect professional or personal life.

Often, it can be accompanied by low self-esteem, low energy, and loss of interest in activities that were previously enjoyable.

Doctors are estimating that depression will become the second leading cause of disability worldwide after heart disease. Currently, 121 million people are diagnosed with depression.

Researchers believe that only a small number of people are aware that they are suffering from depression and are willing to seek help. Possible reasons are fear of social stigma, ignorance and personal pride.

The best way to find out if you have depression is to be informed. Therefore, in the following article you can read about the symptoms of the disease, risk factors and causes, the main types of depression, how it is diagnosed, how it can be treated and what can be done to prevent it.

The symptoms of depression are complex and are different from person to person. In general, a depressed person feels sad, has lost interest in activities that bring him pleasure (music, movies, sports, going out with friends) and seems hopeless.

Symptoms may persist for weeks or even months and may affect work, family life, and social life.

Very rarely a depressed person has all the symptoms, he/she usually shows some of the following symptoms:

  • A continuous bad mood;
  • Feeling helpless;
  • Lack of hope for the future;
  • Low self-esteem;
  • Feeling guilty;
  • Irritability;
  • Intolerance of others;
  • Lack of motivation;
  • Lack of interest in various things;
  • Difficulty making decisions;
  • Absence of joy in life;
  • Continuous feeling of anxiety;
  • Suicidal thoughts and physical harm;
  • Slow movements and slow speech; Appetite changes;
  • Weight loss or very rarely weight gain; Constipation;
  • Headaches;
  • Muscle and/or joint pain;
  • Lack of energy;
  • Low libido;
  • Menstrual cycle abnormalities;
  • Sleep problems;
  • Avoiding contact with family/friends;
  • Neglecting passions or hobbies;
  • Difficulties in performing tasks related to work or home.

Risk factors increase the likelihood of developing a certain condition. Regarding depression, there are several risk factors that may be involved, including genetic, psychological or environmental causes.

The genetic factor plays a significant role when we are talking about depression. If you have a close relative such as a parent or a sibling with depression, you have a 2-3 times higher chance of developing the disease compared to people without depressed close relatives.

People who have been through abuse or trauma, especially in childhood, have a higher risk of depression. These people may also have drug-resistant depression once they reach adulthood. Existing studies show that 62.5% of depressed people had at least two traumatic events compared to the control group in which the percentage was 28.4%.

Moreover, people with depression have a much higher risk of emotional, physical and sexual abuse and they have been also neglected as children, or harassed by friends or schoolmates, or have witnessed domestic violence.

Women have a two time higher chance of depression compared to men. Researchers concluded that women are more stressed and have a higher risk of trauma than men. Moreover, estrogen, the female hormone, appears to play a significant role.

The percentages of depressive episodes begin to be distinguished in adolescence, when young women more often face depression. Women also have a higher risk of depression during menstruation or after birth, when hormone levels fluctuate.

It is not known what causes depression. Psychiatrists believe that several biological, psychological and social factors are involved. Depression is thought to occur when there is a pre-existing vulnerability that is triggered by several events that occur during a lifetime.

Vulnerability can be genetic and/or can occur in human development, in childhood or even later.

Most doctors say that antidepressants should not be the first form of treatment for mild depression, because the risk/benefit ratio is low when we’re referring to medium/long term situations.

In general, the following treatments are recommended: lifestyle changes, psychotherapy, cognitive-behavioral therapy and then treatment with antidepressants or other medications.

There is evidence that a collaborative care of a depressed patient by a team of specialists works better than consulting a single specialist.

Here Are 10 Active Ways to Beat Depression:

1. Flexible thinking

The key to achieving emotional self-control is the power to be flexible in thinking, according to a recent study.

People who have a lower level of depression and anxiety tend to vary their strategies to control their emotions, depending on their situation and their control over it.

When the present situation can be changed, it is best to let our emotions dictate this change and not oppose these instincts. In cases where the situation does not depend on our control, it is best to try to adapt our emotions to the way things are in the situation we are in.

2. Nature walks

People who spend 30 minutes a week in the wild have a general well-being and better mental health compared to people who have not developed this habit.

A weekly walk in the park has also been linked to a drop in blood pressure, according to a recent study by a group of Australians.

3. Musical therapy

Music therapy can reduce depression in young people with behavioral problems, according to a recent study.

Also, from previous research, it is now well known that through music people with depression manage to gain self-control much faster, along with increased self-esteem, compared to people who receive medication without the help of music therapy. The findings belong to a study conducted on 251 children, of whom only half followed music therapy, according to the quoted source.

4. Social aspect

This may be the most important factor in treating depression. It is about the social and emotional support, which the specialized studies find to be the key to success in the recovery of patients suffering from chronic depression.

Researchers found that 39% of people with depression had a full recovery as long as they had a social support group to turn to for psychological and emotional counseling and support.

In addition, scientists believe that the best ways to combat long-term depression are to adopt a lifestyle based on intense physical activity, as well as a penchant for spirituality.

5. Stop being affected by what people think

The mockery of some does not end when they leave high school, but continues much later. Psychotherapist Erin K. Leonard estimated that the percentage of those who observed individuals who make jokes about others at work at 70%. A far too high and dangerous percentage, considering that, being constantly attacked, you can lose your self-confidence, and this is simply devastating, making you very vulnerable and weak, and depression can overwhelm you faster. So stay away from these people and do not listen to the insults they bring you.

6. Get out of toxic relationships

If your partner makes you feel useless, incompetent, selfish and plays with your confidence, you should know that he/she is most likely wrong, so do not blame yourself in vain. Toxic relationships facilitate depression and anxiety, so run away from these types of people as soon as you can, before it’s hard for you to find yourself as a human being again.

You don’t have to do this alone! Call on family and friends to always have someone by your side and not to feel alone at all during a breakup and healing process.

7. Stop postponing the things that are on your to do list

The longer you postpone a mission that you have to complete, the more stress you will accumulate until it becomes unbearable. Whether you’re refusing to work because you find it boring, or you’re just afraid to mess it up, you need to get it sorted and start everything one step at a time. Besides that, it’s good to listen to some music, take a hot bath or whatever can help you relax and get serious.

8. Interact with people… in real life

Since with Facebook, Instagram, WhatsApp and other social media platforms, it is much more comfortable for you to send a message from your sofa than to make the effort to go out in the city to communicate the message face to face. And it may seem like a good solution at first, but it’s not like that at all.

Yes, sometimes it’s faster to use different online platforms to convey something, but this doesn’t have to take the place of classic, face-to-face interactions. At the end of the day, we are not left with the impressive number of followers we have gathered, but with the number of friends who are there for us, next to us. Not behind a monitor.

9. Have a proper walking posture

I know, you find it weird that there’s a connection between the way we are walking down the street and our mood. Psychologists have explained this phenomenon through an experiment. The way we feel can affect the way we go, but this is also true in the opposite direction. So, people who go hunchbacked, with their heads down, will feel sadder, without the zest for life, they will even remember more unpleasant moments than those who walk with their backs straight.

10. Don’t do too many things at once

Nowadays time is not our best friend, but once we master it, we can use it to our advantage. Even if you think that you can save some precious minutes by eating in front of the computer and at the same time finishing your job, this will affect your health, you will even get tired much faster. Make time for important things and don’t combine them.

12 Natural Remedies For Seborrheic Dermatitis

Seborrheic dermatitis is a dermatological condition represented by chronic inflammation predominantly in the scalp, which is not contagious. The disease most often affects males due to the fact that excessive sebum production by the sebaceous glands (the main predisposing factor) is under the regulation of androgen hormones.

Until now, the exact causes of seborrheic dermatitis have not been established, and the manifestations of chronic inflammation that accompany this disease are similar to those of other conditions such as psoriasis and atopic dermatitis of sensitive skin.

However, it has been discovered that seborrheic dermatitis is frequently associated with hyperhidrosis, vitamin B deficiency, high-calorie diets and obesity.

For adults, the changes appear especially at the level of the cephalic extremity in the scalp area, with the appearance of red inflammatory lesions, covered by white-yellow fatty scales with the characteristic appearance of fatty dandruff. The inflammatory process can spread to areas with increased seborrhea that causes oily skin: forehead, eyebrows, wings of the nose, beard, back or upper chest, being accompanied by itching.

For babies, seborrheic dermatitis affects both the scalp and the areas that come in contact with the diaper, while for adolescents the lesions may extend from the cephalic extremity to the armpits and the upper chest (shoulders).

In some situations, the evolution of the disease is self-limiting (it resolves spontaneously without treatment) but in most cases, it reappears and requires specialized treatment.

Creams, ointments with antifungals and hydrocortisone can improve the symptoms of the disease by limiting the extent of lesions while oral medication is reserved for situations not responsive to the first therapeutic option, being the second treatment option.

Natural Remedies For Seborrheic Dermatitis

Seborrheic Dermatitis
By eldar nurkovic from Shutterstock

1. Treat dandruff and dry scalp

Dandruff (excessive loss of dead skin on the scalp) is very common in both adults and children, but this does not mean that it is normal.

Studies show that swelling is, in fact, an excessive accumulation of dead skin and its causes include low immune function, reactions to dry winter air, a deficiency of vitamins and the effect of harsh chemicals in some shampoos.

Malassezia saprophytic fungi live on the scalp of most adults, but when they multiply excessively, they can cause excessive growth of skin cells that will later die and fall off.

2. Strengthen your immune system

Low immune function and high levels of inflammation (sometimes combined with hormonal imbalances) are at the root of most skin conditions. Skin irritations are often caused or at least aggravated by chronic stress, depression, anxiety and fatigue. For better immunity, these recommendations should be followed:

  • Sleep for 7-8 hours per night
  • Exercise regularly, to keep stress under control
  • Use Omega 3, fatty acid supplements and probiotics;
  • Spend time in nature or be sure to be exposed to the sun every day;
  • Find some hobbies and maintain social relationships for a sense of connection and relaxation;
  • Find some activities for relaxation, such as meditation, yoga, prayer, reading, writing or volunteering;
  • Use adaptogenic plants that can help reduce stress and cortisol;
  • Increase the consumption of anti-inflammatory foods: turmeric, garlic, apple cider vinegar, bananas, avocados, flax seeds, ginger and coconut oil.

3. Reduce the consumption of inflammatory foods and allergens

To keep inflammation as low as possible, the diet should contain as few unprocessed products as possible and as many whole foods as possible. Processed foods that are known to trigger autoimmune reactions and allergies should be reduced, including:

  • Sugar and sweetened beverages;
  • Processed corn, soybean, palm, rapeseed and sunflower oils;
  • Fried foods and trans fats;
  • For those prone to allergies, refined food containing wheat, dairy, seafood and peanuts.

4. Hydrate properly

The skin should be properly hydrated by proper fluid intake. Avoid excesses of salt, alcohol, caffeine or sweetened beverages, which could cause and exacerbate dry skin. Instead of these, you should choose coconut water, green tea and smoothies or fresh and homemade juices.

5. Use coconut oil and essential oils

Coconut oil contains fatty acids, lauric acid and capric acid, with very strong antiviral, antimicrobial and antifungal properties. Coconut oil applied on the skin can reduce fungi, microbes and other pathogens that can irritate, fatten or dry the skin. Or, better yet, coconut oil is used in combination with essential oils, such as cedar oil, lemon, rosemary, tea tree and lavender.

6. Avoid cosmetics that can irritate the skin

The symptoms of dermatitis can get worse if you regularly use skincare cosmetics with chemicals. Scratching, squeezing pimples and excessive cleansing of the skin can also aggravate its appearance.

Organic and natural products will be used on the skin as much as possible, and you’ll especially need to avoid commercial shampoos full of chemicals if you have dandruff. Most cosmetics contain chemicals that dry or damage the skin, so it is good to opt for products without parabens, sodium lauryl or lauryl sulfate. To cleanse, tone and moisturize the skin without irritating it, you can use products such as apple cider vinegar, tea tree, witch hazelnut, shea butter and aloe vera gel. It is also important to avoid other causes of contact dermatitis, such as:

  • Poison ivy or poison oak;
  • Scented soaps, detergents, shampoos, fragrances and fragrant lotions that can be found in clothes or textiles;
  • Latex (in case of allergy);
  • Certain natural products that can trigger an allergy, such as essential oils or active compounds that have been irritated in the past.

7. Aloe Vera

Aloe vera plays a huge part in multiple hair and skin treatments and is well known for its benefits. You’ll need to keep this remedy in mind because of the advantages provided by it and especially the antifungal properties that can help treat seborrhea naturally.

8. Remedy with apple cider vinegar

Apple cider vinegar plays a big role when it comes to natural remedies due to the malic acid in its composition, which is very effective in fighting against fungi and bacteria.

9. Remedy with honey

Honey has properties that act against fungi, and can revitalize the skin’s pH. You can combine it with eggs or simply with water.

10. Remedy with lemon juice and coconut oil

Coconut oil has useful mineral properties when we are talking about cleansing the skin. By combining it with lemon juice, you will get a very efficient and useful remedy; it will fight well against dermatitis.

Massage your scalp and leave the remedy on for 10 minutes before rinsing with some warm water.

11. Soil soap

Soil (earth) soap is found in the natural pharmaceutical industry. Due to its properties, this product fights against the fungi that cause seborrheic dermatitis.

12. Remedy with lemon

Lemon contains acids and has useful anti-inflammatory properties to control fungi. At the same time, lemons aid the immune system in fighting off viruses. Lemon can cause some burning sensations in contact with the skin, but this means that it’s fighting dermatitis.

Read also: 11 Conditions You Didn’t Know Were Contagious

The 5 Best Filters and Purifiers For Removing Impurities from Water

…How often do you drink water straight from the tap?

I don’t know about you, but until a few months ago, I was guilty myself of drinking tap water. I was sick of spending so much money on gallons of H2O, especially due to the fact that I drink more than 2 liters a day.

I was in a grocery store with a friend and he suggested that I buy a filter to use at home. Needless to say, it was one of the best things I could’ve done for both my health AND wallet!

This filter is like a giant mug and I can fit in 2 liters of water. I put in water from the tap and this device does its magic in only a few minutes. Cool, right?

I wanted to share this great information with everyone and here I am, talking to you about the 5 best filters and purifiers for removing impurities from water.

Why do you need a device like this?

Unless you are not buying bottled H2O every day, the water from your tap is actually full of bacteria, microbes, arsenic, heavy metals, and chlorine. Besides having a weird taste, these things are not good for your gut and your overall health.

Water is essential for all of your organs in order to properly function, flush out toxins, and it can also help you get clear skin and more energy.

In conformity with Maya Feller, a certified dietician nutritionist, water filters can make your H2O taste better, but they can also remove a lot of toxins you don’t need to consume, such as radiological, chemical, biological, and physical elements.

She added the fact that a device like this can make sure that you don’t consume water that is full of pharmaceuticals, heavy metals, and even pesticides. She stated that if we are not drinking clean and purified H2O, we can do more harm than good to our own health.

Drinking water that is full of pesticides, bacteria, E.coli, and other dangerous things has been associated with several health issues, such as cancer, gastrointestinal illnesses, fever, stomach pain, and vomiting.

How do water filters and purifiers actually work?

There are three methods of how water can be filtered:

  • Reverse Osmosis – this way of filtration uses pressure in order to push the H20 through a membrane layer that is semipermeable. This has several pores that are very small, in order to trap all the toxins, but allow water to go through.
  • Physical – the H2O is strained with the help of a membrane layer, that is used for gathering all the particles and blocking them from getting into the clean water.
  • Chemical – during this process, the water is treated with an active substance, for example, carbon. This has the role of a magnet that attracts all the contaminants.

Here are the best water filters and purifiers for you!

These are some of the greatest products on the market! They are high-quality, easy to use, and affordable! Check the list down below and choose the best product that fits your needs!

water
Courtesy of Amazon!

1. PUR PLUS 11 Cup Water Filtration System pitcher

Price: $35.77

You don’t need to break the bank when you want to buy the perfect water filter for yourself. The Pur Plus 11 Cup is amazing for everyone who wants to enjoy drinking fresh and clean H20 every single day.

You just pour water from the tap in this pitcher and it’ll do all the work for you. You can put this in your fridge, or you can leave it somewhere in the kitchen if you prefer room temperature water.

This filter is responsible for reducing the presence of many bacteria and toxins, such as cadmium, chlorine, mercury, and copper. For best results, it is better to replace the filter every month or every two months.

You can simply clean it in the sink or put it in your dishwasher. This model features a filter change light that shows you the filter status and it also has a lid that gives you the possibility to pour while the liquid is filtering. The best part is that this great lid will prevent spills.

2. Sport Berkey Water Filter Bottle

Price: $100 for a two-pack 

The next product on this list is a portable water filter, which is perfect for on to go! Whether you are in a workout class, hiking in your neighborhood, on a road trip, walking, or running, this water filter bottle will be the best thing you can take with you!

This perfectly-sized bottle can filter up to 640 refills of tap water and 160 refills of untreated water. Isn’t it great? It can hold 22 ounces of water and it’s easy to carry around. You can fit it in your bag, backpack, or in your gym bag.

Even though it might seem pricey at first, this will save you a lot of money in the long run! According to several reviewers, this product is one of the best on the market and it does its job really well!

water
Courtesy of Amazon

3. Filtration System RO Water Filter System Under Sink

Price: $269

Even though this product is on the pricier side, many reviewers said that this is worth all the money! This water filter uses reverse osmosis technology, as well as carbon block, which will make your H2O taste clean and fresh.

This can be installed under the sink and it has a filter capacity of up to 400 gallons. It is very easy to assemble, it even has video tutorials, and it has 24h-online tech support if you are not able to make it on your own.

Many people who’ve used this product said that they were impressed with the quality and the taste of their water. Besides that, all of them stated that they managed to save a lot of money by installing this product in their own homes.

…Would you try something like this?

4. APEC Water System Reverse Osmosis Filter System

Price: $199.95

Another water filter that uses reverse osmosis technology is this one from the brand Apec. Several customers said on Amazon that this is one of the best water filters that can be installed under the sink.

With the help of this great item, you can remove more than 1,000 contaminants that are not healthy for you, such as heavy metals, lead, chlorine, lead, arsenic, and so many other types of bacteria.

These filters are high-quality and are also long-lasting. You won’t need to worry that you will have to change them every few months. You can change the filters once a year and your water will taste fresh every single day.

5. Purewell Gallon Stainless Steel Gravity 

Price: $209

The last water filter and purifier on this list is this one from the brand Purell. This item can be placed on your kitchen countertop, or you can even take it with you when you are camping or spending a few days in nature or in the countryside.

This item’s system uses a gravity-fed method, which means that you don’t have to worry about dealing with pumps. It measures 8.9 x 8.9 x 20 inches and it can hold up to 4 gallons of water. This is ideal for families who have more than 4 members.

This water filter is perfect for getting rid of toxins such as mercury, chromium, and lead. It doesn’t use any electricity, so your bills will be safe.

…If you want to be informed regarding all health topics, we recommend checking this article out: 11 Hidden Signs Your Heart Sends You!

10 Things Your Doctor Doesn’t Want You To Do Before An Appointment

Doctor
Photo by S_L from Shutterstock

According to the Association of Medical Colleges, there are over 135 specialties and subspecialties in the medical industry in America. The variety is wide, from pediatrics to geriatrics, and it’s also broad, as you can go from general surgery to orthopedic surgery of the spine.

It shouldn’t surprise you that there are different tests and procedures. Given all that, sometimes patients might forget that there isn’t a blanketed approach to prepare for a doctor’s appointment or diagnostic test.

For some of them, you are obligated to fast. For others, you have to skip a part of your routine to go to a regular checkup. If you don’t know for sure what you need to know before a doctor’s appointment and you hate when you’re caught unprepared, read this article:

10 Easy Ways to Improve Gum Health

Gum health is essential for strong teeth. The gums are made of soft, skin-like tissue and cover the bones where the teeth are attached. They adhere tightly to the surface of the teeth, blocking the penetration of deep plaque bacteria.

Healthy gums have a pale pink or coral hue, but depending on ethnicity, they may contain other pigments. Changes in the gums, such as redness, inflammation, or bleeding during brushing or flossing, as well as their retraction, may be signs of gum disease.

Gum health
Photo by fizkes from Shutterstock

WHAT IS GINGIVITIS?

Gingivitis is a superficial inflammation of the gums. It is caused by bacteria and is the first stage of periodontal disease. Unlike the next stage, periodontitis, is reversible. If you leave it untreated, it can lead to a more serious condition and even lead to loss of teeth.
As for periodontal disease, it is the most common chronic inflammatory condition:

• 8 out of 10 people over the age of 35 have a form of gum disease;
• ranks 6th among the most common diseases;
• can lead to tooth loss and other damage to the whole body;
• does not cause pain or severe discomfort, and the most common symptom is bleeding gums.

MAIN CAUSES OF GINGIVITIS

Terrible oral hygiene is the reason for gingivitis in more than 70% of the cases. This promotes the accumulation of excess dental plaque and inflammation of the gums. Dental plaque is made of bacteria that settle on the surface of the teeth when food debris and sugar come in contact with the bacteria that are commonly found in the oral cavity.

As the plaque builds up and is not removed in time, it begins to harden. Dental plaque should be removed daily by brushing. Otherwise, it turns into tartar. In turn, tartar begins to accumulate bacteria and irritate the gums, and it can only be removed by descaling at a dental clinic.

The longer the tartar stays on the tooth surface, the more it will irritate the gums, which will become inflamed. Over time, the gums turn red and may bleed. If left untreated, gingivitis can lead to cavities, periodontal disease and even tooth loss.

Gingivitis can occur for any person who does not follow the rules of dental hygiene, but there are some other risk factors you should be aware of in the occurrence of this condition, such as:

• Smoking or chewing tobacco;
• Old age;
• Diet low in vitamin C;
• Dry mouth syndrome;
• Dental interventions that make it difficult to clean your teeth properly;
• Hereditary factors;
• Certain drugs.

As mentioned above, untreated gingivitis can lead to periodontitis and, in some cases, even tooth loss. Chronic inflammation of the gums has also been associated with respiratory illness, diabetes, rheumatoid arthritis or coronary artery disease.

Some studies suggest that the bacteria that cause periodontitis can enter the bloodstream through the gingival tissue and therefore other more serious health problems can occur.

Acute necrotizing gingivitis is a severe form of gingivitis that causes pain, infection, bleeding and even mouth ulcers. However, these cases are not common and occur only in exceptional situations. The main sign of gingivitis is gingival bleeding, which does not occur when we are talking about smokers.

Other signs of gingivitis include:

• Swollen gums;
• Gums that turn to a shade of dark red;
• Bleeding gums during brushing;
• Bad breath;
• Gingival retraction;
• Sensitive gums.

When these symptoms occur, it is recommended to go to the dentist. The sooner you treat gingivitis, the less likely it is to appear and also less likely to develop other complications. What is important to remember is that healthy gums are firm, have a pale pink hue and are fixed on the teeth, and any significant change can be a sign of a problem.

So let’s find out several things we can do to improve our gum health!

1. Brush your teeth every morning and every evening.

Brushing should take at least two minutes. This way, you will have enough time to brush every tooth surface. Make sure you brush your back teeth. Whether you use a typical toothbrush or an electric one, it is important to know that you need to change it every 3 months. If its brushes are bent and damaged, you can replace it sooner.

2. It’s very important to clean the spaces between your teeth, that you can’t reach with a toothbrush.

If you do not clean this area, food, tartar and bacteria will accumulate here. To clean the gums and those narrow spaces you can use dental floss or special cleaning devices, which release jets of air and antimicrobial mouthwash, removing the bacterial plaque that brushing cannot remove.

3. Use a fluoride toothpaste.

Fluoride protects tooth enamel and reduces the risk of cavities. To be effective, a toothpaste must contain a certain level of fluoride.

4. Use mouthwash.

Choose a mouthwash that contains fluoride. If you use fluoride mouthwash after brushing your teeth, it will help the fluoride to reach the enamel on the entire surface of the teeth. Swish the water around in your mouth for two minutes to allow it to effectively cover all your teeth.

5. Brush your tongue too.

The surface of your tongue isn’t smooth. For this reason, food and bacteria can accumulate on it. In this way, the tongue becomes a source of bacteria that can be transferred to the teeth. You can either brush your tongue or you can use a special tool to clean it.

Some toothbrushes have a hard rubber patch on the tail that you can use to clean your tongue. Rinse your mouth after you’re done.

6. Do not smoke!

Smoking will make your teeth yellow and increase your risk of getting oral cancer or gum disease. Even if we’re not talking about these kinds of severe conditions, smoking is still not indicated because it can cause dehydration and bad breath.

Cigarettes are addictive and common, affecting the nervous system, arteries, respiratory and circulatory system. Most people associate the harmful effects of smoking with lung cancer, without thinking about other forms of cancer, namely laryngeal, bladder, lip or gastric cancer.

7. Limit the amount of sugar you consume.

Sugar erodes tooth enamel because when it decomposes it produces acids that attack the enamel. This increases the risk of cavities. It is good to reduce desserts such as cakes, ice cream, sweet juices and coffee or very sweetened teas.

8. Eat less sticky foods.

Sticky foods refer to sweets like jellies, caramels, candied figs, chewing gum with sugar, etc. These sweets leave a thin layer of sugar over the teeth that are difficult to remove.

RELATED POST: 10 ‘Healthy’ Habits That Are Damaging Your Teeth

9. Reduce the amount of alcohol you intake.

Alcohol also damages tooth enamel. Like smoking, alcohol can cause dehydration and bad breath. Also, it can affect your stomach and your liver. Another unpleasant effect, dangerous for both you and others, is violence and other forms of aggression.

Under the influence of alcohol, you can misread a remark or gesture, which may lead to aggressive and violent behavior and that’s absolutely no secret.

10. Make regular visits to the dentist.

Prevention will always be a better solution than treatment. You don’t have to wait for a problem to go to the dentist. There are also preventative treatments that will make your teeth stronger.

7 Sources of Caffeine Other Than Coffee

What’s YOUR Main Source Of Caffeine?

Sleep deprivation is becoming a habit among many Americans. And experts say that more people are using coffee as an energy crutch than ever before.

But it’s not all bad news. In fact, 250mg of caffeine per day, that’s two to three cups of coffee, wakes up the brain and improves concentration. However, if your intake is turning into an addiction, you may begin to notice some side effects.

That includes dehydration, anxiety, and an upset stomach. To be honest, it’s hard to imagine a morning without a freshly brewed cup o’ Joe.

Universal as it may be, there are many OTHER natural sources of caffeine that can help you get your boost without all the extras found in that caramel macchiato.

Keep reading with us to find out what they are!

caffeine
Photo by Danijela Maksimovic at Shutterstock

Guarana

Guarana is created from the seeds of a Brazilian shrub found in the Amazon basin and is used as a tonic or stimulant. Amazonian tribes used to brew the guarana plant seeds to make an energy drink, and for hundreds of years, Brazilians have used it as a refreshing tonic.

The seeds possess four times more caffeine than coffee, making Guarana the most caffeine-rich plant globally. You can find Guarana in tablets and capsules, either on its own or combined with other ingredients, frequently with ginseng.

You will also find it in the form of drinks and smoothies. It contains up to six times the amount of caffeine or 200% of what is found in coffee beans.

If you’re looking for another natural source of caffeine besides coffee, Guarana packs a heavy punch. Its benefits include increased energy, weight loss aid, and decreased body fat.

Chocolate

Make no mistake, the stimulant levels in chocolate are not even close when compared to your regular cup of coffee. But it’s found naturally in cocoa beans, so any chocolate has a bit of that stimulant. Candy bars generally have less than 10mg, but the darker the chocolate, the higher the caffeine amount.

A Hershey’s Special Dark Chocolate Bar has a massive 31mg, almost as much as a can of Coke! Some chocolate is even fortified with added caffeine for an energy boost. Take the limited edition Snickers Charge for example, which has 60mg of caffeine, about the same as a cup of tea.

Soda

Many soda drinks come with our favorite alkaloid compound in them. If you’re a fan of Cola, then you are already consuming some extra caffeine without even knowing it. For every 350ml, you get between 30 and 50mg of that delicious alkaloid. Cola gets its flavor from the Kola nut, which contains caffeine naturally.

Other sodas like Mountain Dew are also well-known caffeinated culprits, but others play less apparent roles in your daily caffeine intake.

A few brands of root beer, such as Barq’s, even contain it. Both the regular and diet flavors have 23mg per 12oz can, just 12mg less than a can of Coke. Sunkist’s orange soda has a surprising 41mg of caffeine, and A&W Cream Soda has around 25mg.

Black Tea

Black tea is an amazing alternative to coffee. We already know that tea comes with a certain level of caffeine in it. But you can get around 30 to 70mg of caffeine per cup with black tea. Thanks to the level of antioxidants in black tea, you also get plenty of health benefits.

Black tea is excellent for improving your gut health, regulating blood pressure, and reducing your cholesterol. This tea is one of the most popular types of tea, and that’s why people frequently talk about the amount of caffeine in it.

Though the consistency of black tea fluctuates based on the time you soak it in water. Generally, most tea manufacturers don’t list down the amount of this stimulant on their labels. However, the Lipton regular has an exceptional case. They list their caffeine amount at 55 mg per serving.

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Photo by Danijela Maksimovic at Shutterstock

Matcha

This is a finely ground powder that’s made from green tea leaves. Unique in its development process, Matcha is shade-grown for about 3 weeks before it gets harvested, and the stems and veins are extracted in processing.

Matcha contains a unique polyphenol, EGCG, that has been proven to improve metabolism and help in weight loss. It contains about 30 to 40mg of caffeine per serving, with a less jittery and clean caffeine feeling than coffee.

The energy you get from Matcha is longer-lasting since it also contains the amino acid L-theanine. As with green tea, L-theanine slows the release of caffeine and induces a soothing, calming effect. Other benefits include: May reduce the risk of cancer and chronic disease. And can also improve your mental health.

Alcoholic Energy Drinks

A bunch of alcoholic energy drinks were reformulated, and some even pulled from the shelves after investigators deduced that the products were being marketed for underage drinkers.

The Center For Science In The Public Interest ended up suing MillerCoors in order to stop selling the beverage Sparks, which, according to a lab analysis commissioned by a Miami TV news station, contained a shocking 214mg of caffeine per 16oz can, about the same as 6 cans of Coke.

Anheuser-Busch stopped making fruit-flavored beer Bud Extra, which had 55mg of caffeine, about the same as a cup of tea, and also the malt beverage: Tilt.

Caffeine Mints

Mints are excellent when you’re looking for some refreshment. The ones with caffeine are even better because they can simultaneously provide you with that refreshment AND the stimulant you need.

Each of these mints contains up to 40mg of caffeine. So when you take in 2 energy mints, you can get the same energy you would if you were to gulp down one cup of coffee.

But be aware of the health risks involved. Don’t overdo it on the mints because it’s easy to go overboard on them.

You wouldn’t want to load your body with more alkaloids than what’s recommended. Jolt Cola, for example, which had the maximum amount of caffeine allowed in colas before it was reformulated as an energy drink, also sells caffeinated gum and mints.

Three of Penguin’s caffeinated mints also equal the caffeine content of a cup of coffee, and just one Foosh mint contains that same jolt.

caffeine
Photo by portumen at Shuttertock

Final Thoughts

Did you know that caffeine can be hidden? If you want to cut back, you’ve probably already reduced your amount of coffee, tea, and soda intake. But the sly stimulant can pop up in other unexpected foods and drinks.

Since the FDA doesn’t require manufacturers to list caffeine range on nutrition labels, it’s usually hard to tell whether a product HAS the stimulant and how much of it. And don’t be fooled by decaf. The name implies that this cup of joe has all the taste you love but without the added alkaloid.

Well, Consumer Reports state that they tested 36 cups of decaf coffee from six brands, including Starbucks and Dunkin’s. Compared to the caffeine you can find in a regular cup, generally around 100mg, the decaf samples had less, but some crammed in over 20mg.

So how’s YOUR coffee intake looking? While we’re all dependent on that delicious cup of Joe, we should consume it in moderation. And for those that can’t go a day without 12 cups, try a mint or two and see if you can’t get your consumption levels down!

If you found this article helpful, we also suggest reading: 10 Miraculous Disease Fighting Foods You’re Missing Out On

10 Miraculous Disease Fighting Foods You’re Missing Out On

Disease Fighting Foods

The way you eat is one of the most crucial parts of living a nutritious lifestyle. Cardiovascular disease is actually considered the number one killer in the United States, along with stroke, respiratory infections, diabetes, obesity, and many other chronic diseases that are rampant in our country.

Fortunately, most of them can be kept under control and are preventable. Eating the right kind of disease fighting foods will play a huge role in lowering your disease risk. Interestingly, in many other countries worldwide, chronic illness and cancer rates are much lower than in the Western world.

But suppose you were to bring those people to the United States and have them change up their diet for a standard Western one filled with sugar, salt, junk food, trans-fats, red meat, and fast foods.

In that case, their disease rates and risk of developing cancer will equal the American population within five years. Adding certain disease fighting foods into your daily meals can keep your body healthy, your mind sharp, and have you feeling fantastic each day!

Keep reading to see the 10 best foods you can add to your diet and prevent some of these terrible, life-threatening diseases before they take hold!

disease fighting food
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Disease Fighting Food: Fatty Fish

You’ll find plenty of Omega-3 fatty acids in fish like salmon and tuna. These are some disease fighting foods that can help lower your blood fat and prevent blood clots, which are associated with heart disease.

The American Heart Association advises eating at least 2 servings of fish, especially the fatty kind, at least two times a week. If you’re eating a diet rich in fatty fish, it will help you reduce the risk of cardiovascular disease.

And there’s another benefit to eating meals that contain salmon or tuna. You’ll reduce your potential intake of saturated fat from higher-fat entrees. So, fire up that grill or put a few pieces of fish under the broiler for a quick, delicious, and heart-healthy meal.

Tip: You can buy fresh, frozen, or canned fish. But fish with the highest content of omega-3 are salmon, mackerel, tuna steaks, herring, trout, anchovies, and sardines.

Disease Fighting Food: Eggs

It turns out that saturated fat, which eggs have very little of, plays a more significant role than the cholesterol in food promoting your blood cholesterol. Eggs are crammed with economical, high-quality protein and are an excellent source of the carotenoids lutein, choline, and xanthine.

Actually, eggs are one of the most amazing sources of dietary choline, an essential nutrient, especially for pregnant women. They have been known to supply nutrients that stimulate eye health and help prevent age-related macular degeneration, which is the highest cause of blindness in older folks.

The American Heart Association has given eggs the thumbs-up for healthy living. So, as long as you limit your average daily cholesterol intake to 300 mg, you can enjoy an egg each day. And they’re modifiable to every meal. You can enjoy eggs for a quick breakfast or even pack a hard-boiled egg for a tasty, high-protein snack.

Be sure to keep reading to the end for an amazing bonus recipe!

Disease Fighting Food: Berries

Include more berries in your diet for a potent dose of disease fighting foods. The U.S. Department of Agriculture has stated that blueberries are a top antioxidant-rich fruit, followed by cranberries, blackberries, raspberries, and strawberries.

They include an antioxidant called anthocyanin, which helps neutralize cell-damaging molecules that can help lead to chronic diseases, including cancer and heart disease. Berries, particularly cranberries, are also known to help ward off urinary tract infections.

You can enjoy a cup of fresh berries every day, as a snack, over your cereal or yogurt, in muffins, salads, or smoothies… or even as frozen treats. The possibilities are unlimited when it comes to berry recipes.

For a light snack, try this Tripple Berry Granola.

Disease Fighting Food: Whole Grains

Our grandmas used to urge us to start the day with a bowl of oatmeal, but did she know that the soluble fiber from oats helps lower blood cholesterol levels? Whole grains include the nutritional components which are typically deprived of any refined grains.

They contain folic acid, selenium, and B vitamins and are essential to heart health, weight control, and reducing the risk of diabetes. Their fiber content helps keep you feeling full between meals too, and promotes digestive health. Enjoy at least three servings a day of whole-grain goodness.

This includes whole wheat, quinoa, barley, rye, millet, brown rice, wild rice. But also whole-grain pasta, bread, and cereals. The American Dietetic Association says that the daily recommendation for fiber is 21-38 grams, depending on your sex and age.

Disease Fighting Food: Dairy

Dairy foods are the best food source of dietary calcium and are full of protein, vitamins, and minerals, which is key to fighting osteoporosis. Other calcium-containing foods include legumes, dark green leafy greens such as kale, broccoli, and collards if you can’t tolerate dairy.

And even calcium-fortified soy products, juices, and grains. Beyond strong bones, this disease fighting food can also help you lose a few extra pounds. Studies are ongoing, but some research has suggested that three daily servings of dairy, as part of a calorie-controlled diet, can help lower belly fat and improve weight loss.

Low-fat dairy foods make fantastic snacks because they include both carbs and protein. And they are an especially perfect snack for people with diabetes and everyone else because they help maintain blood sugar levels.

Whip up a quick smoothie with low-fat milk or yogurt, just a splash of orange juice, and a handful of those berries we mentioned for an energizing meal substitute or anytime snack.

Tip: Watch out for fruit or flavored yogurts, which contain a lot of added sugar. Buy plain yogurt instead and add your own fruit. Look for the ones with “live active cultures” such as Lactobacillus, L. acidophilus, L. bulgaricus, and S. thermophilus.
Bonus Tip: You can even use yogurt in place of mayonnaise or sour cream in dips or sauces.

Disease Fighting Food: Sweet Potatoes

This vegetable is probably an acquired taste, but one of the easiest ways to make a nutritious dietary change is to think “sweet” instead of “white” potatoes. These luscious orangy tubers are loaded with an abundance of antioxidants, phytochemicals, including beta-carotene, vitamins C and E, calcium, copper, iron, folate, and potassium.

The fiber in this disease fighting food stimulates a healthy digestive tract, and the antioxidants play an essential part in preventing heart diseases and cancer.

The natural sweetness aspect of them means a roasted sweet potato is delicious without any other additional fats or flavor enhancers. You can substitute sweet potatoes in any recipes that require white potatoes or apples to boost the nutrients in your meals.

disease fighting food
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Disease Fighting Food: Tomatoes

These juicy fruits of summer are bursting with flavor and lycopene, an antioxidant that can help protect against cancer. They also deliver a huge quantity of vitamins A and C, potassium, and phytochemicals, which have been known to reduce the risk of prostate cancer specifically.

High levels of lycopene can be found in other disease fighting foods such as pink grapefruit, watermelon, and carrots. But tomatoes are also a natural anti-inflammatory, which means that they can help fight joint pain and arthritis.

You don’t necessarily have to eat FRESH tomatoes, either. Dried tomatoes are also full of this super-healthy substance. Enjoy tomatoes raw, cooked, chopped, sliced, or diced as part of any meal or snack.

Bonus: Try stuffing a tomato half with spinach and top it with grated cheese for a delicious and colorful side dish.

Tip: Lycopene becomes more potent for your body to use when tomatoes are prepared and heated in healthy fat such as olive oil.

Disease Fighting Food: Nuts

You may have been staying away from nuts because they are high in fat. However, you only need a few to get the health benefits they have to offer. For example, almonds can lower your blood pressure naturally, and the high levels of vitamin E can keep the brain agile and your skin supple.

Almonds can even help you lose weight. Their high-fiber content will keep you feeling fuller, but they also stop your body from absorbing some fat. A study performed at Loma Linda University in California showed that people who snacked on almonds every day lost 62 percent more weight, and 56 percent more body fat than those who did not eat any at all.

Even though nuts are full of fat, they’re the healthy, mono- and polyunsaturated kind, which helps lower your cholesterol levels and help you prevent heart disease.

Also, they’re a good source of fiber, protein, selenium, vitamin A and E. Nuts will even boost your energy levels, helping dieters stay on track. So enjoy nuts, but just be mindful of your portion size. Try to limit yourself to one ounce a day. That’s about 28 peanuts, 14 walnut halves, or just 7 Brazil nuts.

Disease Fighting Food: Cauliflower

Studies have shown that eating more of this disease fighting food can significantly reduce the risk of developing numerous types of cancer, including breast, colon, prostate, bladder, and ovarian cancer. Cauliflower and its cousins, broccoli, kale, collards, and brussels sprouts, contain nitrogen compounds that may help prevent tumors.

This vegetable is also incredibly versatile. You can eat it raw, sautee it, boil it, steam it, or roast it. You can even mash it and replace potatoes for a less starchy and less carby side dish.

Blend it into a raw cauliflower creme soup or shape it into some spicy cauliflower potato burgers. You can also make a cauliflower Crust Pizza! But, one thing’s for sure. Cauliflower is outstanding when it comes to incorporating it into recipes.

Tip: Steam or stir-fry, adding healthy oils and herbs and seasonings for flavor. Try adding some cauliflower to soups, casseroles, and pasta dishes.

disease fighting food
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Disease Fighting Food: Grapes

Besides making that tasty wine we love so much, red grapes contain a phytochemical called resveratrol, which is a known anti-inflammatory. This cancer-fighting powerhouse is known to reduce the risk of developing chronic disease.

Along with being delicious, grapes contain a cancer-fighting phytochemical known as resveratrol. This phytochemical has anti-inflammatory and antioxidant properties to reduce the risk of infections.

So eat plenty of red grapes for snacks or enjoy a glass of red wine with dinner. However, just one glass because the alcohol will kill off any benefits of your overindulgence.

Bonus: Grapes, of course, can be eaten raw, but you should also try enjoying them roasted in this Thyme-Roasted Grapes recipe:
You’ll need:

  • 1 pound of red seedless grapes
  • 1 tbsp of olive oil
  • Salt
  • Pepper
  • 1 – 2 tsp coarsely chopped fresh thyme or rosemary

Directions:

  1. Preheat your oven to 425 degrees.
  2. Snip the grape bunches into small clusters using a knife or kitchen shears and arrange them on a baking sheet.
  3. Drizzle some olive oil over them and gently rub the oil onto the grapes to coat lightly.
  4. Finally, sprinkle with some salt and pepper to taste. Pop them in the oven and roast for about 8 minutes, then sprinkle with some coarsely chopped fresh thyme or rosemary, your choice.
  5. Return the baking sheet to your oven and continue roasting for another 3 to 5 minutes, or until grapes have softened and puckered or split a bit.
  6. Serve warm as a complement to cheese.

So how easy does this list look? Luckily, most of the items we’ve listed are already in your fridge or pantry. Be sure to let us know of any other helpful disease fighting foods you may know!

And if you’ve enjoyed reading this article, you’ll love: 11 Easy Sources Of Protein You Could Be Missing Out On

11 Easy Sources of Protein You Could Be Missing Out On

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Protein Matters?

Protein is a necessary element of a healthy and balanced diet. And it’s also one of the factors which often comes up when we discuss different TYPES of diets. Mainly plant protein choices that eliminate meat and animal sources. According to the Institute of Medicine, the current Recommended Dietary Allowance for this amino acid is 0.8 g/kg/day for adults over 18 years old.

The IOM defined this intake as the level required to meet sufficient daily needs for most healthy individuals. However, this recommendation is to prevent deficiencies rather than support optimal health.

Protein gets broken down into amino acid building blocks in your digestive tract, which is used to synthesize hormones, support proper organ function, repair damaged cells, and even generate new ones. But enough of the technical talk. Let’s see what protein in a healthy lifestyle looks like. Here are 11 important protein-packed foods you should be consuming.