4 Nutreints that help you Sleep Better

Selenium

Selenium aids antioxidant proteins so they can function properly in your body.  Nuts, fish, turkey, chicken and pasta are good sources of selenium. This nutrient also plays a role in the immune system. If you have trouble sleeping, you may want to consider an adequate intake of selenium. Try increasing the content of selenium-rich foods and avoid supplements to be secure of any negative side-effects that affect sleep.  One may only need very small amount of selenium to get better sleep. Besides, too much of selenium from supplements may cause sleep abnormalities.

Lycopene

Lycopene is a naturally occurring chemical that gives fruits and vegetables the red colour. It is found in grapefruit, tomatoes, papaya and watermelon. Lycopene has been linked with better sleep, though not much is known about it.

Vitamin C

Vitamin C can be found naturally in a variety of foods, particularly oranges and other acidic fruits. Researchers have shown that vitamin C may have some benefits that indirectly improve the sleeping schedule and daytime energy levels.

Carbohydrates

According to a study in The American Journal of Clinical Nutrition, a small carbohydrate-containing snack before bed can keep you from feeling ravenous when you wake up the next morning; therefore, keeping you from overeating at breakfast. The right combination of foods including a source of carbohydrate can activate certain chemicals in your brain that relax and signal sleep.

Ashwagandha for Better Sleep

Getting a good night’s sleep may seem like a pipe dream in this day and age of stress, pressures at the workplace, balancing home, kids and career.

It is normal to turn to prescription drugs for a quiet and sound sleep. Sleeping pills can be addictive and their prolonged use often reduces the effectiveness. Hence, it is always better to try natural remedies and non- addictive herbs to combat the problems of insomnia and other sleep related disorders.

Ashwagandha – The sleep inducing herb

Ashwagandha, also known as winter cherry or Indian ginseng, is a herb that helps induce sleep. It’s Latin name Withania Somnifera translates to ‘sleep inducing’. There have been many studies to suggest that Ashwagandha has a positive impact on the brain. It has a tranquilising effect that reduces tension and irritability, relieves anxiety and relaxes muscles.

Moreover, for treatment of insomnia when stress is a contributing factor, it is necessary to stick to a routine at bedtime. Going to bed at the same time every day, taking warm milk at bedtime, and trying relaxation techniques like breathing exercises, yoga and meditation will help one to fall asleep.

How it helps you sleep better

Ashwagandha extract is an ideal treatment for anxiety and stress that contribute to sleep difficulties. The herb reduces cortisol release from the body’s adrenal glands. Cortisol has long been known to contribute to insomnia, high blood pressure and depression. These are all factors that lead to nights of tossing and turning. Ashwagandha’s ability to restrain cortisol release makes it an excellent natural remedy for sleeplessness.

Another reason why ashwagandha contributes to restful sleep is that this herb is beneficial in normalising the functioning of certain organs which for some reason are not working properly, or are malfunctioning.

How much you need to consume

One needs to take ashwagandha for at least 3 to 4 weeks to get results because the effect of this herb is cumulative. And to experience the full range of its benefits, it has to be taken for several months. However, some physicians recommend taking a break after two months or so.

The side-effects of ashwagandha root are rare. According to Peter Litchfield, who is a personal and professional coach and modern day ‘Sleep Hygiene’ expert, sleep inducing herbs will also cause dependency as medications. He says that one may benefit initially, but the potency of these herbs is limited by dosage and is easily adapted to by the body. So, one would need more and more as the effects become less and the dependency increases exactly like sleeping pills.

The advice is to use sleep herbs like Ashwagandha occasionally when you are especially anxious or worried and need a good night’s sleep before a big day.

5 Side-effects of Ashwagandha

Ashwagandha, medically known as ‘Withania Somnifera', and variously known as Indian Ginseng, Winter Cherry, is a plant in the Solanaceae or nightshade family like tomato with red berries and yellow flowers.

The entire plant including the root, leaves and berries are used in its herbaceous preparation. It is used in Ayurvedic medicine, an ancient medicine system of India, where it is known as a ‘rasayana’.Rasayana is a plant derived preparation that augments physical and, mental health. It increases resistance to diseases and revitalises a body drained of its energy. It is known to increase life longevity and improve sex life. It is reputed to strengthen the immune system and believed to be an effective remedy against multiple sclerosis, cancer and AIDS.

Ashwagandha has many antioxidant properties and used to treat fungal infections, tuberculosis, chronic upper respiratory tract illnesses and used in the treatment of gynaecological problems and male fertility and impotence.

While the claims of Ashwagandha’s efficacy in various curative properties, it is not entirely free of side-effects. Some of them are:

Drowsiness

After taking Ashwagandha for the first time, many people experience drowsiness, but according to certain experts, such effects may decrease over time. It is advised that if it is bothersome, you should take it before bedtime in doses of 3g to 5g. You may also take it at mealtimes or on a full stomach to reduce periods of drowsiness.

Stomach ache

Powdered leaf or root forms of Ashwagandha may be hard on some persons with a sensitive stomach leading to a sense of fullness or gas. Persons with ulcers should not take Ashwagandha alone, but in combination with other herbs or with food. Large amounts of Ashwagandha may also cause diarrhoea and vomiting.

Medication contraindications

You should always ask your doctor about using natural herbs like Ashwagandha as it may interfere with the effect of certain medications, like cyclosporine based medications, prednisone and azathiopene based medications.

Inflammatory conditions

Individuals diagnosed with inflammatory or muscular degenerative conditions should not take Ashwagandha. Such conditions include arthritis, multiple sclerosis and lupus. These are considered as autoimmune diseases and because Ashwagandha boosts the immune system, it may cause flare-ups of greater severity and frequency.

Body temperature

Some people have a rise in body temperature, like a fever after a week or two of starting the Ashwagandha routine and you should monitor yourself every day to check any other worrisome side effects and consult your doctor immediately.

Many herbalists have warned that people with diabetes, liver diseases, digestive disorders and ulcers should not take Ashwagandha. Pregnant and breastfeeding women should also avoid Ashwagandha for it has been suspected to cause miscarriages and poses a potential risk to the foetus and the infant.

Ashwagandha side-effects have vague evidences that are not clinically conclusive. Indian adults men, women and children have used it for centuries without any major problems. Yet taking in account the risks you should have Ashwagandha with your doctor’s advice.

Ashwagandha for Anxiety

As nature intended it, anxiety serves a useful purpose. Characterised by the fear or worry that something bad will happen,normal anxiety occurs occasionally in response to situations that threaten our sense of security. This helps us avoid harm and remember not to put ourselves in the same potentially dangerous situation in the future. Anxiety is a normal stress response that has been conserved throughout human evolution and is evident in all other animals.

However, when anxiety occurs inappropriately in response to normal everyday events, it can become a debilitating condition known as anxiety disorder. Anxiety disorders cause a person to be in a state of unrest and anxiety in expectation of an impending threat to their physical or psychological well-being. Symptoms  of anxiety disorders are often chronic, and include difficulty in concentrating, high irritability, tense muscles, disturbed sleep, and trouble overcoming worries.

Facts about Ashwagandha

Ashwagandha, a herb that has widespread use in Ayurvedic medicine has, been traditionally used to cure a variety of diseases. The plant’s roots, leaves and berries have been used in Ayurvedic treatments. Legend has it that Romans used to add it to their wines. Its Latin name is ‘Withania Somnifera’. It has been found to be efficacious in the treatment of anxiety, depression and other psychiatric disorders. The plant's roots, leaves and berries have been used for years in Ayurvedic treatments. Now scientific studies have confirmed that it has many medicinal properties. It

• Reduces anxiety.
• Acts as an antioxidant.
• Improves brain function.
• Has antibacterial properties.
• Lowers cortisol levels.
• Boosts sexual vitality.

How Ashwagandha Fights Anxiety

Modern life puts a lot of stress in high powered jobs and 80 per cent people feel that stress causes major difficulties in their lives; we need a healthy way to manage and reduce stress including cortisol levels. Cortisol is known as the death or stress hormone.
Ashwagandha is a natural and safe way to reduce anxiety and stress without any harmful side effects.

One study compared the use of Ashwagandha’s anti-depressant effect to prescription anti- anxiety and anti-depressants drugs like lorazepan and imipramine.

What is interesting is that these Ayurvedic claims have been validated by modern herbal research, which has found that its effect on anxiety and depression is comparable to modern drugs. In Manic depression, alcoholic paranoia and schizophrenia affected persons get relief at a dosage of 100 mg per kg.

Ashwagandha has been tested at the George Washington School of Medicine & Health Sciences and some other US testing centres using clinical trials to examine its safety and effectiveness. They established that Ashwagandha has anxiolytic and anti –depressant properties without any toxicity or side effects.

In a trial, 30 patients suffering from anxiety neurosis were administered a dose of 40 ml per day for a month. The test showed that most anxiety symptoms like panic attacks and phobia were much reduced.

Another trial by US psychiatrists found it to be useful in treating manic depressives, those suffering from alcoholic paranoia and schizophrenics at a dose of 4 capsules a day in between meals for 60 days.

Since many people have used antidepressants the natural treatment without side effects could positively affect the lives of millions of people. Ashwagandha can be the antidote for the stresses of the modern world.

Get Rid of Debilitating Toothache with Cloves

Toothaches can be so painful that you would want to pull out the tooth by yourself. Tooth pain can occur because of a number of reasons; it can be the result of a cracked tooth or gum infection, tooth decay, a sinus infection, food stuck in tooth and many more. If you find yourself in such a situation, you can resort to cloves for toothache.

You can’t always turn to the doctor when suffering from the worst toothache imaginable. For instance, you have nowhere to go if it’s 2 a.m.. Oil of cloves for toothache is one of the natural remedies that can give you immediate relief. You can pull a pain reliever out of the medicine cabinet, but natural solutions are equally effective. Clove oil for toothache is another way to lessen the discomfort or sometimes get rid of the pain completely.

How to Use Cloves for Toothache

Cloves – Clove is known to have antiseptic properties, which makes it effective in reducing pain. If pain in tooth is making you feel miserable, you can turn to dry cloves. There are two ways of using dry cloves for toothache. One is crushing them and placing the powder in the affected area. The other is making a paste by combining powder of clove and warm water. Apply the paste to the aching area and the warmth of the paste will reduce the pain.

Clove oil – Clove oil has been used as a natural remedy for many different medical conditions. When using clove oil for toothache, all you need to do is rub it on your aching tooth. You can either rub the oil with hands or saturate a cotton ball with clove oil and place it against the sore tooth. The remedy works even better when you have a broken tooth. The oil seeps into the cavity of the tooth and relieves the discomfort. Clove oil can be bought from drug stores and doesn’t need any prescription.

Now that you know that the oil of cloves for toothache work amazingly well, you don’t have to worry too much about tooth pain. These remedies won't work permanently and you may have to eventually visit the dentist, but they will be your saviour when a tooth ache strikes in an ungodly hour.

If your tooth pain lasts for more than a few days and cloves for toothache don’t seem to help, it is advised to make an appointment with your dentist. Consider using a clove remedy to get temporary pain relief. The debilitating problem may be caused by gum disease, or other more serious ailments.

8 Fabulous Foods To Improve Your Skin

You might be surprised to find out how many delicious products there are that can also be used to improve your skin. Healthy skin helps you look younger and much fresher despite your real age.

The quality of food that you eat every day and the amount of nutrients that you consume directly influence your health. Some people might think that healthy foods are always boring, which is not true. We have listed 8 foods that are not only healthy, but also incredibly tasty. Include them for beautiful skin, younger look, and overall health.

1. Purple and blue fruits
Skin loves blue and purple fruits. Eat berries, such as blackberries, blueberries if you want your skin to glow. These berries along with plums and other purple and blue fruits are rich in antioxidants which fight free radicals. It’s not always possible to completely avoid free radicals, especially those that come from the environment, but you can definitely improve the situation by making the right food choices.

2. Sunflower seeds
Seeds are a great source of vitamin E. This vitamin protects skin from sunrays and their negative effect. Sunflower seeds make an outstanding snack. They can be eaten on the go or added to salads, cereal and oatmeal. Whenever you prepare meal, be it a salad, meat, or fish do not put too much salt. Salt is not the best thing to consume if you aim for beautiful skin.

3. Chocolate
There is a myth to dispel! Some believe that chocolate causes acne. That’s not true. You can eat dark chocolate. The point is to consume it in moderation. The best thing about chocolate is that it boosts flavonol intake to perfect skin. If you are trying to lose some weight, make sure you do not overeat it, since chocolate contains a lot of calories.

4. Tomatoes
Take some time and do your own research to find out how beneficial tomatoes are for your skin beauty! Some people claim that tomatoes cause acne. What personally I believe is that due to antioxidants, such as lycopene, tomatoes, on the contrary, help your skin look better and improve skin tone. This fruit can be eaten raw, consumed as a snack or be added to salads. Pizza sauce and marinara can also be included in your menu because in cooked tomatoes the level of lycopene is even higher.

5. Yogurt
Who doesn’t like yogurt? But did you know that this delicious milk product is good for your skin? Yogurt consists of protein which prevents wrinkles and keeps skin firm and youthful. We are talking about natural plain yogurt only. Avoid fruity versions because they contain a lot of sugar. Simply add fresh fruit to plain yogurt if you do not want to eat it plain.

6. Red bell peppers
Make your skin look its best by eating red bell peppers. They can be eaten either raw or cooked. One pepper is enough to provide you with the daily minimum of vitamin C. Peppers are rich in vitamin B6, carotenoids, and fiber. All the above mentioned nutrients fight acne, wrinkles and increase blood flow to the skin which makes the skin look much younger. Peppers are low in calories which makes this veggie a great snack. Include red bell peppers in your diet if you want to maintain good shape and have good skin.

7. Salmon 
Oily fish is rich in omega-3 fatty acids. Eat salmon to hydrate your skin. Hydrated skin always looks younger and fresher than dry skin that lacks moisture. Include salmon in your menu to make your bones, hair, and heart stronger. Fish can reduce depression, anxiety and is a good preventative measure against colon cancer. Besides, it has been estimated that people who eat fish cope with intellectually challenging tasks much better. Finally, salmon reduces inflammation, protects skin from acne and wrinkle formation.

8. Spinach
It’s a fantastic plant packed with many nutrients, minerals and vitamins. Ignoring it would be a total mistake. There are not too many foods that would include folate, Vitamins E, A, and C, magnesium, chlorophyll, iron, and protein all at the same time! Antioxidants that spinach is rich in fight numerous kinds of skin issues. Eat this plant raw, make smoothies or merely add to salads.

Now it’s your turn to name foods that help you have beautiful skin.

10 Foods That Will Help You Burn Fat Faster

There are some certain foods that can help you burn calories. The nice thing about those foods is that not only are they healthy, they are also delicious. Include them in your menu and you will see great changes.

If you want to speed up the process, then you should also include exercise and make it your daily routine. Eat delicious and tasty products, work out, and get in shape in no time!

1. Grapefruit

Eating grapefruits is one of the best things to do to have a good figure. This fragrant fruit boosts metabolism and makes your body burn extra fat. More than that, it is a great source of fiber, which balances your blood glucose level. Eat fresh grapefruits, drink grapefruit juice, prepare smoothies, or add some to fruit salad.

2. Celery

The more celery you eat, the more calories you burn! This plant contains few calories and while digesting it your body burns more calories than it consumes. Celery is mostly made up of water, that’s why you should not exclude other products from the menu. Eat other vegetables and fruits to provide your body with nutrients, vitamins, and minerals.

3. Whole grains

It has been proved that refined grains are not as healthy as whole grains. Whole grains make your digestive system work harder and more actively. This in turn burns more calories. Besides, whole grains fill you up better and you do not feel hungry for a longer period of time. Include whole grains in your diet to lower the risk of getting a chronic disease.

4. Green tea

What you drink can be as important as what you eat. If you are on a diet trying to lose pounds, stop drinking sodas and make a cup of green tea instead. This beverage is recommended for those who want to boost their metabolism and burn some extra calories. Besides fat burning properties green tea is rich in antioxidants which prolong your life.

5. Omega-3 Fatty Acid

Omega-3 fatty acids that are found in oily fish, such as salmon, scomber, tuna, herring, are known to be good at regulating metabolic processes. This acid is not naturally produced by the human body, that’s why we should eat some certain products to provide our organism with omega-3. If you allergic to fish and cannot eat it, take special omega-3 supplement instead.

6. Coffee

For most of us drinking a cup of hot coffee in the morning has become our daily ritual. We really like this drink for its aroma and wake-provoking effect. Caffeine increases our heart rate and makes blood take more oxygen. The more oxygen will get into your body, the more calories you will burn. What you should not do is to add sugar or cream into your coffee.

7. Avocado

Alligator pears also known as avocados belong to berries and are botanically fruits. They are rich in nutrients, minerals, fiber, and vitamins. Avocado protects you from stroke and heart disease and restores energy-producing part of the cell. Eaten regularly avocados improve your vision and make your hair thicker and stronger. More than that, avocado effectively heals wounds and reduces cholesterol. Half an avocado mixed with tomatoes makes a great breakfast. Add avocado to your salad or prepare a delicious smoothie by combining avocado with coconut milk and cinnamon.

8. Spicy foods

There are plenty of spices that have been used by people for hundreds of years. Spices are usually added to make food taste different, but only few know how effective they are as fat burners. Sprinkle some cayenne pepper over your meat next time you eat. You can also add a drop of hot sauce but read the label first and make sure it contains the right ingredients.

9. Chia seeds

Chia seeds are a good source of omega-3 fatty acids, fiber, and protein. All of them boost the metabolism by activating glucagon. This hormone is responsible for burning fat. Chia seeds suppress the appetite, keep you full for quite some time and won’t let you overeat. Soaked for 15 minutes chia seeds will swell up to 10 times their original size.

10. Brazil nuts

As long as you are not allergic to nuts, we recommend you should include Brazil nuts to your daily menu. These nuts will boost your metabolism by turning the basic thyroid hormone into its active form T3. Brazil nuts improve the immune system and even fight cellulite.

Now you know what kinds of foods you should eat to lower you body fat percentage. Fighting extra weightwill be much easier if you include the above-mentioned foods. Healthy food choices and regular work out routine will help you look slim and trim in a matter of weeks.

Which Products Can Definitely Get Rid Of Your Cellulite?

We don’t really know much about cellulite. First thing is that no one can know it apart. The second – not only overweight people have it.

The last – if your mother has “orange skin”, it’s very possible that you will have it too. Shape and weight doesn’t matter, thin and thick women suffer from cellulite in the same way. So don’t be shy, you’re not alone in that!
We see many advertisements of wonderful lotions and potions to reduce cellulite and kill it in a moment. Surely, some are really useful, but not for long. None of the widely known products can make your skin become smooth again instantly.
Specialists told us some useful recipes of DIY body product to fight cellulite. It will help to make your skin more firm and beautiful. We also talked to them about the real working methods which can make your cellulite go away, if it’s possible at all.
If you are in the mood for DIY today, include coffee body scrub applying before using the magical body wrap they advised. Read more: Coffee Scrub vs. Cellulite

Get Rid Of Excessive Weight And Tension With These 5 Foods

Nowadays there are more and more people fighting stress, anxiety, and tension. Daily routine, hectic lifestyle and problems that we usually experience both at work and home make us sometimes seek professional help.

Some of us, of course, might need a psychologist to help us deal with our issues. However, most people can try and first do something on their own to release stress and tension. If you feel that lately you have been under pressure more often than usual, you might have also noticed then that not only do you feel worse than before, but, probably, have gained a couple of extra pounds. You are not the only one who has faced this problem. According to statistics, 39% of people tend to consume more unhealthy foods than they do when they feel happy and relaxed. Luckily, there is a way out and you can always improve your mental health as well as physical appearance.

Killing two birds with one stone – beating stress and extra pounds – is possible if you replace unhealthy snacks with these 5 foods:

1. Seafood
Seafood is the main food for most Japanese. Fish is one of the reasons why in Japan people live much longer lives. Fish is rich in omega-3 fatty acids which strengthen your cardiovascular system. Seafood also provides plenty of protein which is needed when losing weight.

2. Eggs
Eggs have traditionally been eaten for breakfast. Not in vain! Not only do they provide plenty of protein, they are full of vitamins and minerals. This food can stabilize your blood sugar level and you will feel full longer. Iron and vitamins B and D are just what you need to start a new day.

3. Pumpkin Seeds
Another great source of omega-3 fatty acids are pumpkin seeds. This wonderful food provides L-tryptophan. This hormone helps us fight insomnia and, as we all know, insomnia is the major side effect of high tension and stress. Pumpkin seeds are packed with magnesium – a mineral that effectively boosts your energy level.

4. Dark Chocolate
Indulging in desserts from time to time is healthy for both your mental state and body. Dark chocolate contains much less sugar that’s why it does not negatively affect your blood sugar. Those who prefer dark chocolate to milk chocolate are less prone to stress. Besides, flavonoids that are found in dark chocolate have a brain-boosting effect. This is one of the few treats you should not avoid.

5. Dark, Leafy Vegetables
It is not a myth but a real and proved fact that absolutely all vegetables are good for our health. Full of fiber and few calories, greens feed and heal us inside and out. Blend them and have a smoothie in the morning, eat vegetables in salads with your main course for lunch, prepare a vegetable soup for dinner. No doubt such a stress and weight reducing menu can be not only healthy but delicious as well! Be creative in the kitchen and invent your own vegetable dish.

Dispelling The 9 Acne Myths

There is no one best way to treat all acne right now and right here. Many areas of medicine have been trying to figure out how to combat the problem yet researches haven’t invented a means that would work 100%.

In some instances treatment is quite successful. It all depends on the cause of acne. The root of the problem is what we should look for. Still there are more questions than there are answers. That makes people wonder and guess why they suffer from acne. Here are the most common acne myths people believe in.

1. The Sun Fights Acne
There is a grain of truth in this. If you are of a fair complexion, then 20-25 minutes a day spent in the sun can improve your skin. People of darker skin might need 30-40 minutes to see some positive shift. Do not expect sunrays solve your problems completely. Sunbathing is healthy as long as you do not stay in the sun for too long – excessive exposure to UV rays can cause damage to your skin. Never go without sunscreen. Keep your skin protected and moisturized.

2. Avoid Chocolate
It hasn’t been proved that chocolate causes acne. Researchers do see some connection between foods with high glycemic index and acne. The problem is sugar rather than cocoa beans. What you should avoid is milk chocolate that contains higher amount of sugar, cookies that contain sugar plus fats. Products that contain wheat, such as white bread, flakes and processed foods are not good for skin either.

3. Adults Do Not Get Acne
Half of men and one fourth of women suffer from acne for various reasons. More than that, in the recent years there has been a steady increase in the number of adults suffering from acne. This phenomenon might have been triggered by the quality of food, conservatives, chemical, and artificial flavors that our food contains. Adult acne is treated using the same methods that are used to treat younger sufferers.

4. Do Not Squeeze Pimples
Picking pimples is not the best thing to do yet there is no scientific proof that popping pimples is the reason why people cannot get rid of them. As we have mentioned above, food can also greatly influence the condition. On the other hand, pimples with whitish content can be safely eliminated. Next time you cannot resist the temptation to pop a pimple make sure that your fingers and the area around the pimple is clean. That’s the least you can do. Although it will be better if you ask a professional to help you with acne removal in order to avoid possible permanent scarring.

5. Stress Causes Acne
True and False. A bad day at school or work won’t make your skin worse. However, stress influences production of some certain hormones, such as glucocorticoids. This hormone is known for its acne-inducing effect. Avoid stressful situations and get enough of sleep to keep lower glucocorticoid levels.

6. Proper Hygiene Eliminates Acne
Clean skin is always better, no doubt. Yet dirt is not the reason why you got acne in the first place. Pimples start growing at the bottom of pores and only later do they appear on the surface. Acne can be a genetic problem and genetics has nothing to do with hygiene. Wash and see if it helps to solve the problem. Clean your skin gently using neutral skin products. If you treat it harshly, rub it intensively, or use abrasives, the condition can become worse. 

7. Drinking Water Clears Skin
Water is essential for health. It improves blood flow. When blood circulates it washes bacteria out of your body. You stay hydrated and feel better but water does not remove pimples.

8. Sunscreens Cause Acne
It all depends on the content of the product. Any overly oily substance applied on your skin can worsen your acne. Grease clogs pores and does not let your skin breathe. There are plenty of different brands and their ingredients vary. Some include titanium oxide and zinc oxide. Sunscreens that contain these elements are called physical sunscreens and they should be avoided by people suffering from acne. Chemical sunscreens are recommended.

9. Acne Is Just Cosmetic
To some people skin problems cause psychological discomfort, they feel depressed and less self-confident. Apart from the psychological and cosmetic aspects, acne that are cystic can lead to infections and permanent scars. It is advised that acne should be treated by dermatologists who have all necessary skills and qualifications allowing them to interfere in order to help you solve skin issues.