Woman holding head in pain

Avoid These Migraine Food Triggers

There’s possibly nothing worse than getting a migraine.

Well, that may be a bit of an exaggeration, but still – migraines are truly awful! They make you want to simply curl up in a dark room and not leave until sound and light stop causing you pain.

If you’ve suffered from migraines, you know that there can be all sorts of triggers. And truly, the scope of triggers is quite vast. 

Now, there has been research which connects certain types of food with migraines. That means that you should at least reduce the amount of that food in your diet if you want to reduce the frequency and the intensity of your migraine attacks.

What Are Migraines?

Basically, migraines are extremely painful headaches, which can be accompanied by sensory sensitivity. Symptoms can vary from one person to another and can last anywhere from 4 to 72 hours, and sometimes even longer.

Some common symptoms of migraines include:

  • Headache
  • Disturbed vision
  • Sensitivity to sensory information (i.e. to light, sound, smells)
  • Nausea and/or vomiting
  • Lightheadedness

However, migraines are usually also preceded and followed by other symptoms, so the impact of a single migraine attack can actually be quite long and debilitating. It can impact your everyday life to a significant extent, especially if you get them often.

Unfortunately, there is no medical cure for migraines currently. They are usually treated with other pain-relieving medication, or, in some cases, with preventive medication taken on a regular basis, which serves to reduce their severity or frequency.

However, there are things you yourself can do to prevent getting migraines. That may not completely eradicate your migraines, but it will certainly help significantly.

Migraine Triggers

Migraines are incredibly complex (they even used to be called complicated migraines). Even though there is plenty of research being done to see what causes them and to improve treatment, it seems that there is a long way to go still.

However, what most experts seem to agree on is that migraines are usually preceded by a specific trigger. The scope of triggers varies from one person to the next. While some triggers cause migraines in some people, they have no effect whatsoever on others, who are also suffering from migraines.

In any case, the scope of triggers is truly astounding. It involves things like hormonal changes, changes in sleep patterns, too much food, too little food, too much sleep, too little sleep, too much time in front of the computer, dehydration, and even the weekend.

Yes, even the weekend is a possible migraine trigger.

Many people suffer migraines due to the change in daily routine, which is why they experience a migraine at the weekend, when they should be relaxing.

Now that’s a pickle.

When it comes to food, there have been some studies that link certain types of food with the onset of migraines. However, because of its truly specific nature, scientists have been unable to find a common thread in all people who suffer from migraines.

That is why everyone should check their specific triggers. Here are some of the common food triggers that have been linked with causing migraines, which you might want to avoid. Now, this doesn’t mean you should stop consuming them completely. You simply need to control your cravings, and you’re on the right path.

Red Wine

Pouring red wine into two glasses

We know, we know.

This one hits home! How else are we supposed to (politely) manage all those boring dinners without getting (politely) tipsy on wine?

Well, if you’re a wine aficionado, we simply don’t know what to tell you.

And it’s not the wine’s fault, per se. Sulfites, which are used in red wine as preservatives, are, sadly, on the list of foods that may trigger migraines.

Additionally, alcohol in general is a major trigger. While you drink it, alcohol increases the blood flow to your brain and that, as you may have guessed, is known to trigger migraines.

Also – hangovers are simply the worst.

Dehydration, which is a common side-effect of the good ol’ hangover, can also cause migraines or, at the very least, a headache.

So, it might be a good idea to quit…

…fooling around and simply reduce the amount of alcohol you drink.

As they say, moderation is key.

Coffee

Woman holding a cup of espresso

Again, no need to completely quit coffee.

In fact, caffeine aids the absorption of many pain-relieving drugs.

However, if you’re used to several cups of coffee a day, when you don’t get the amount you’re used to, that’s when migraines appear.

Look into your daily consumption of caffeine, since it is not particularly healthy overall to drink too much of it. But, if you’re thinking about reducing the amount of coffee you drink, you have to do it gradually. So, no going cold turkey. Your body will not be happy.

According to most experts, daily intake of caffeine should be no more than 200 milligrams. The bad news is – it’s only one cup of coffee.

Chocolate

Dark chocolate truffles

When it comes to chocolate, many people have also said that it triggers their migraines. However, the jury’s still out on chocolate – some people who suffer from migraine headaches claim that chocolate helps ease their headache.

A study conducted at the University of California, San Diego analyzed oral and stool samples and found that people who experience migraines after eating chocolate have higher levels of gut microbes that modify nitrates.

Now, chocolate is full of nitrates.

The bacteria in our gut modifies and then its waste product, nitrites, become nitric oxide in the blood.

Nitric oxide is usually great for many things, including circulation, but it’s not particularly great for people who experience migraines.

So, again, while chocolate itself is not too bad, having too much of it can lead to headaches.

Tyramine

Sliced ham on wooden chopping board

Yeah, we bet you’re thinking you’ve never had tyramine in your life.

But, you have, you definitely have.

Except in other, sneakier (and tastier) forms.

Tyramine can be found in aged foods, as well as fermented foods, such as:

  • Cured meats
  • Aged cheese
  • Smoked fish

Tyramine is also found in some types of beer and even some fruits and veggies.

Food is more likely to have more tyramine if it is stored for long and if it isn’t kept in sufficiently cold environments.

An enzyme in the human body called monoamine oxidase (MAO) actually breaks down monoamines like tyramine. If you do not have enough of it in your system, it’s possible that you’ll get a migraine.

However, because it is such a complex issue, it’s still not completely clear how tyramine exactly triggers migraines.

Now, for some good news. There are actually types of meats and cheese which have higher and lower levels of tyramine. Here are some of them.

Meat/Poultry/Fish

Freshly cooked sausages and tomato dish, still in pan

When it comes to meat, you should avoid processed meat such as sausages, salami, as well as gravy (we know, this one’s hard for us, too). Another thing you should avoid is pickled fish, but we have a feeling not many people are dissatisfied with this one. However, this also includes smoked fish, so that might be a bit more difficult.

On the other hand, there is also meat which doesn’t have that much tyramine, such as fresh meat, fish, and poultry. Also, canned meats or fresh fish are also good for consumption and are not that likely to cause a migraine.

Cheese/Dairy

Freshly grated cheese on chopping board

Unfortunately, some of the best types of cheese are really high in tyramine. These include all sorts of aged cheese, cheddar, blue cheese, Camembert, Swiss cheese, Parmesan, Stilton, and even feta.

This one’s sad as sad can be.

Seriously, how can you have pasta without Parmesan?

But, people with migraines have to cool it with the cheese.

On the other hand, types like cottage cheese, farmer’s cheese and even cream cheese are good. Also, yoghurt, fresh milk and sour cream are low in tyramine, so you can have them whenever you want.

Fruit/Vegetables

Halved citrus fruits on wooden board

If you’re not a fan of sour fruit, then you won’t be too affected by this. Oranges, tangerines, grapefruit, lemons, limes and pineapple are higher in tyramine.

When it comes to vegetables, you might want to steer clear from beans and sauerkraut. Also, you should avoid fermented food. That doesn’t mean you should completely cut them out. It simply means that you might want to reduce the quantity. Fermented foods are otherwise incredibly healthy and they can have many other health benefits. However, if they trigger your migraines, you might want to cool it on the fermented food.

On the other hand, you can eat most vegetables – fresh, canned or frozen – and it is unlikely that they will cause any migraines.

How to Lower Tyramine in Food

Tyramine actually increases the longer food is held at room temperature. That is why you should store your food in the refrigerator.

When you thaw frozen foods, do it in the refrigerator or, if you have it, a microwave.

Another good tip for lowering tyramine is to cook or eat fresh meat or fish on the day you bought them. Otherwise, it’s best to freeze them.

Also, never ever eat something that has been kept in the fridge for more than a day.

Check Your Triggers

So, if you’re wondering whether food really can be a trigger for migraines, the short answer is – yes.

Your diet alone cannot cause migraines. It’s unlikely that you’ll always get migraines when eating certain food.

However, while there are types of food in general believed to be causing migraines, there is also food that specifically causes your migraine.

The best way to identify your triggers is to write a combined food/migraine diary. If you’re suffering from migraines, you already have a pretty good idea what may trigger yours. Migraines can occur a day after eating triggering food.

You should combine a food diary with a headache diary to see whether some foods cause headaches. Headaches themselves are not too bad. However, combined with other possible triggers, they may cause a full-blown migraine.

Then, the next step is to reduce the food that you’ve noticed has that effect on you. If you really like something, you don’t need to completely cut it out. But, it would be valuable for your overall health if you were to reduce it significantly.

There Are Beneficial Foods Too

Now that we’ve listed all the bad food, it’s time for a look on the other side. It has been proven that certain food is “pain-safe,” that is, it does not trigger any conditions.

Including, you might have guessed it – migraines.

Also, they are overall beneficial in reducing the frequency of your migraines and alleviating pain. The food and drinks that actually cannot trigger your migraines include:

  • Rice (especially brown)
  • Almost all vegetables
  • Fruit (which was not listed above)
  • Green tea, ginger tea
  • Fish
  • Chicken

Making ginger tea

There has even been research to show that a plant-based diet can really benefit people who suffer from migraines. So, if you want to get rid of migraines, you know what to do!

(No, you don’t have to go vegan. Simply adjust your diet a bit and you’ll see an improvement in time.)

Home Remedies for Migraines

There are ways to also naturally reduce the intensity of migraines once you get them. While they may not completely cure your migraines, these are known for helping with the symptoms. There are also cures to treat headaches, and they also might alleviate your pain.

Here is what you should do when you get a migraine:

  • Lie in a dark, quiet room. Due to sensory sensitivity, which can worsen your headache, it is recommended that you simply lie down in a room in which the blinds are drawn shut. If you live in a noisy part of the city, use earplugs to make sure the noise doesn’t bother you.

Woman sleeping soundly in bed

  • Cool your head down. Experts believe that cooling the head reduces the blood flow to the brain, which might lower the pain you’re feeling. When you get a migraine, you should put an ice pack on your forehead or neck. Or, if that’s too cold for you, use a washcloth that has been put under cold water and drained. The only problem is that you will have to rinse it often because it can heat up quite fast.
Father and daughter dancing on bed

Fun Family Exercise Routines

Obesity rates are a growing problem, especially among the new generations of children who prefer spending their days indoors behind a screen, rather than being active outside.

This is why exercising as a family is so important. It not only teaches your children the importance of staying physically fit, setting a good example for them, but it can also be such a fantastic bonding experience for the whole family.

Not sure where to start?

Here are some fun ways to exercise with your family that everyone will enjoy…

Get Dancing

Dancing is such a fantastic workout, and this is an easy one for getting the whole family involved.

All you need to do is put together a playlist of songs that your family love, turn up the volume and get moving! If you do this in the evening, adding in flashlights in lieu of strobe lights can make the activity even more special for young children.

You will likely find that this is an activity that your family could do for hours, enabling all of you to reap the many benefits of dancing, such as:

Walk the Dog

This may seem simple, but children tend to have such a fascination with animals.

An activity as basic as walking the dog will likely seem so much more exciting to kids than to you, making this a great way to get the whole family (as well as the dog) moving.

Family running with the dog

To keep things interesting, try to pick new routes and locations each day. Areas where your dog can run free and properly play and interact with the entire family would be a bonus.

Don’t have a dog?

Borrow a friend or neighbor’s dog instead. Even if you do have a dog, adding in an extra one can really change the dynamics of your walk.

There are also many apps out there that connect dog owners with people who enjoy walking them. This will give your family the chance to interact with many different pooches, although you would need to ensure that they are each child-friendly.

Commercial Break Workouts

Are there any television shows that the entire family watch together?

Well, since you already have everyone in the same room, this is a great opportunity to sneak some exercise in too.

How?

You will need to wait for the commercials to come on, but, as soon as they do, get everyone doing a certain exercise. From high jumps to planking to push-ups, this is a great way of ensuring that your children don’t end up too sedentary when watching TV.

You could also arrange for each family member to take turns being the “leader” of the workout for each commercial break. This will make things more interesting, as everyone will be able to have their say when it comes to exercises that they enjoy.

Jump Roping

Is jump roping something that your children do?

This simple activity actually brings with it a number of benefits, such as:

  • Improved motor coordination
  • Improved agility, speed, reflexes and balance
  • Provides cardio benefits
  • Helps with brain development and boosts creativity

Plus, the fact that jump roping is a low-impact activity means that it will not put any unnecessary pressure on the joints.

Family jumping rope in the park

There are plenty of jump roping games and rhymes to be found online, so equip yourself with some of these before introducing the activity to your family.

Grow Some Food

No matter what age you are, being able to grow something and then eat it gives you a huge thrill of satisfaction. The fact that you can also enjoy organic produce at a fraction of what you would have paid for it is an added bonus. 

This is something that your whole family can take part in, with each family member choosing a few of their favorite foods to grow.

Wondering where the exercise part comes in?

Gardening itself is actually a fantastic workout!

Did you know that gardening for an hour can burn as many calories as if you had jogged for four miles? 

Gardening requires your body to perform such a wide range of motions, from squatting and bending to lifting and digging, giving you the ultimate workout. It also triggers your brain to release feel-good endorphins, while teaching your children a sense of responsibility.

Wondering how to get started?

Have a family meeting to discuss the foods you want to grow. Then, go out and get some seeds or plants, and get growing!

Some easy foods to start off with include:

  • Peas
  • Carrots
  • Strawberries
  • Potatoes
  • Garlic
  • Different types of lettuces
  • Herbs

Don’t forget to teach your family how to properly warm up before gardening, especially if you have a few strenuous tasks ahead of you that day. Due to all of the muscles that are used when gardening, gardening-related injuries are actually more common than you would think!

Go for a Swim

Swimming is often referred to as the perfect exercise.

Why?

Because it provides you with all of the benefits of a full aerobic workout, but without putting any pressure on the joints. Swimming is an exercise that can be done by just about every member of the family, no matter their age. 

When it comes to deciding where to go for a family swim…

You can either opt for a local swimming pool or the sea, although this does depend on where you live. While the sea usually tends to be more fun, this can often be impractical in the colder months, so make sure that you have a few back-up options too. 

Can’t imagine your children getting on board with the idea of swimming laps?

Don’t worry, they don’t need to!

You can either just leave them to splash and play about in the water, which will bring them pretty similar health benefits, or you can get everyone involved in a family pool game.

Jumping or diving competitions are always fun, as is Starfish Tag. Younger children tend to love underwater mirror games, while balancing competitions on a floating mattress will get everybody’s muscles working.

Cycling Adventures

While it may be easy enough to cycle with your kids to school instead of driving them, or cycling to the shops on the weekends, this list is all about ways to make exercise fun.

The best way to do that when it comes to cycling is by turning the journey into a little adventure.

Family cycling outdoors

This means planning new routes and cycling through new areas, so that the views and scenery are different each time. Try to alternate between urban and rural areas, as this contrast will keep things interesting.

Planning your route so that there is something special and rewarding at the end of it will help to give your kids some extra motivation. Treating them to a hot chocolate at a cafe, or visiting a pond to feed some ducks, will help to make the activity even more special.

Turn Household Chores into a Workout

Ok, so the idea of turning household chores into a workout may not seem like much fun at first, but hear this out…

Just like with gardening, household chores require the body to perform such a wide range of motions, giving you a great workout.

The trick to getting the whole family involved is to make it fun, by adding in some music and a competitive edge.

The music needs to be energetic and fast-paced, and you should try to get each family member to contribute to the playlist, as everyone will have certain tunes that motivate them.

You need to make sure that you also time this chore workout well…

You don’t want to do it before a mealtime, when everyone is hungry and cranky. You also don’t want to do it after a meal, when everyone is full.

Wondering how to actually turn those boring chores into a competitive workout?

Here are a few ideas:

  • Wash the car within a certain length of time, competing to see whose side is the cleanest
  • See who can tidy away the most items in a certain amount of time, but make sure that everyone squats instead of bending down normally
  • Everyone takes a window or a wall to clean, competing to see who can do the best job the fastest
  • Play a guessing game with laundry items, before giving each family member their own items to fold
  • Get everyone making some bread, as the kneading process gives the arms a great workout
  • Use step trackers to see who takes the most steps when doing chores for 20 minutes. Many smartphones already have a step tracker in them, saving you from having to purchase dedicated trackers for each family member

Try Different Sports

Sports games can be so much fun, to the point where you often forget how long you have actually been exercising for.

Learning a new sport can be even more exciting, and there are so many different sports out there that you and your family could try.

In addition to providing some good ol’ fashioned fun, regularly playing family sports games will result in the following:

  • Better learning skills, and therefore better academic results
  • Improved problem-solving and teamwork skills
  • Gives the body a workout, keeping it healthy
  • Improved self-esteem and confidence
  • Reduced stress

So, which sports should you try playing with your family?

Well, that depends…

If there is already a sport that every member of your family enjoys playing, you could try to improve your skills in this. Sign your family up for a class, or enter yourselves into a local tournament.

On the other hand, if your family isn’t naturally inclined to sports…

Keeping things varied will help to make the activities more fun.

Try having each family member pick a sport that they would want to try, and then you could alternate which one you do each week.

A few ideas would be:

  • Cricket
  • Boxing
  • Baseball
  • Basketball
  • Soccer
  • Frisbee
  • Table tennis

Father and child playing basketball

Even something like bowling would still ensure that your family are on their feet for a few hours.

You could make things more interesting by having rewards for the winning team or “punishments” for the losing team. For example, the losing team would need to cook the family meal that night, or the winning team would be able to decide what to watch on TV for that week. This will give everyone the motivation to put their all into the activity.

Make Some Exercise Cards

Have you heard of exercise cards before?

They’re an increasingly popular way to plan a workout.

Each card in the deck would feature a specific workout, whether this may be a bodyweight exercise, a stretch, or anything else.

Exercise cards are available pre-printed, but since this is an activity that you are basing around your family, you may find it more useful to create your own deck of cards.

Why?

Because this way you can incorporate exercise that fit your family’s specific skills and requirements. You can add in plenty of fun games, such as the jump roping mentioned above, to keep your kids interested.

Once you have your deck of exercise cards together, set aside some time for your family workout. Then, get everyone in the family to pick one or two cards from the deck, before combining these all together to create your unique routine.

You can keep things interesting by alternating the location of your workouts. While there is nothing wrong with doing these at home or in your backyard, taking your deck to a local park or hiking trail will instantly make the workout seem so much more exciting.

Exercising is something that every family should be doing together, but it can definitely be tricky to find activities that the whole family can enjoy. Each of these activities will provide your family with a fantastic workout, while keeping them motivated and engaged at the same time.

Workout friends high-five each other, resting

Setting Realistic Workout Expectations

When it comes to working out, consistency is key. Pushing yourself too hard will only damage your motivation, making it far less likely that you will stick to a regular workout routine. 

This is why it is so important to set yourself realistic workout expectations, as this is what will give you the best results. 

How do you make sure that your aims and goals are realistic? 

Here are some tips: 

Smart Goals

When it comes to setting goals, SMART is an acronym that can really help you. 

What does SMART stand for? 

  • Specific – your goal should be clear and succinct. Read on for advice on choosing these specific goals 
  • Measurable – this basically means that you need to add a number to your goal. Make sure that there is a way to numerically track your progress 
  • Attainable – this is the tricky part. Your specific, measurable goal needs to be difficult enough to challenge and motivate you but attainable enough for you to actually achieve 
  • Realistic – make sure that your goal is realistic and relevant to you, and that it is the right time in your life to be putting your time and focus into achieving it 
  • Timely – give your goal a realistic deadline 

Infographic on SMART goals

Confused? 

An example would be “I will go running four days a week for an hour each time, so that I can lose 5% of my body weight in six weeks time.”

Choosing Realistic Goals and Expectations

For many people, especially those who are new to working out, the main goal tends to be weight loss. 

There is nothing wrong with this, but you do need to make sure that you are still being realistic…

How can you set a realistic weight loss goal? 

You need to first take into account your current weight, along with your body fat percentage. The heavier you are, and the more body fat you have, the faster you will be able to lose this. 

Once your body fat percentage and weight starts to decrease, it will then take you longer to lose the rest. 

For many people out there, a good expectation to aim for would be to lose about one percent of your body weight a week. 

How about for those who are trying to build muscle and strength? 

Well, as above, those who are new to strength training will make progress faster. 

Ideally, you should be able to add five pounds to the amount you lift each week. 

For those who are beginners, you could aim to increase your body weight by between 1% to 1.5% each year. Those who are intermediate lifters should aim for about 0.5%, while those who are experts should aim for around 0.25%. 

As you can see, there is quite a bit to take into account when setting your goal. You will need to do some research into making sure that your goal is a realistic one, so that you know that you will be able to achieve it. 

Measuring and Documenting Your Progress 

To begin with, you need to write your goals down. 

Why? 

Because not only does this make them more definite and real, but research shows that those who write down their workout plans and aims exercise around twice as much as those who do not. 

Once you get started with your workouts, it is important to keep monitoring your progress. This will go a long way when it comes to keeping you on track to accomplishing your goal. 

How should you monitor your progress?

Here are a few ideas: 

  • Keep a log book – your log book should contain the following information: your workout schedule, the actual exercises you have done, the amount of time you spent working out and numbers relating to your goal. This could be weight loss numbers, fitness levels, or anything else. Keeping track of your energy levels and your mood can also be beneficial 
  • Use an app – there are so many different workout apps out there that will help you to track your progress. Many of these can be accompanied by pieces of wearable technology, enabling you to obtain the highest in accuracy 

Checking watch and mobile phone app for workout statistics

  • Keep a calender – this is similar to a log book, but laying it all out on a calendar will make it easier to visually see your overall progress 
  • Take pictures – taking pictures throughout your workout journey will enable you to compare any aesthetic changes side by side. They will also provide you with extra motivation when it comes to continuing on to making improvements to your body. Posting these photos on a social media account can also help to keep you accountable when it comes to sticking to your aims and goals 

Sticking to Your Goals

For those of you who already regularly work out, you have likely had those days where you just can’t seem to muster up the motivation to exercise. 

Sticking to your workout goals can be tough, but here are a few tips to help you out: 

  • Reward yourself – set yourself mini goals and then reward yourself each time you achieve one of these. The rewards could be anything from a pampering spa session to a short break away, depending on how much motivation you need 
  • Keep your workout bag packed – this makes it easier to just “grab and go” before a workout, rather than having to waste time sorting through your belongings and packing your bag 
  • Work out with friends and family – this not only makes working out more enjoyable, but will also hold you more accountable to your goals 
  • Plan some form of exercise for each day – even if you only plan to work out in the gym four times a week, you should still try to plan an active exercise for the remaining days of the week. This could be as simple as a bike ride, a hike with the dog, or even an evening stroll around your neighborhood 
  • Go public – whether you simply announce your goals to your friends and family, or set up a social media account where you post your progress, putting your goals out there in the big wide world makes it much harder to ignore them when things are feeling difficult 
  • Work with a personal trainer – this will give you some extra motivation, while the advice given to you during your workout will help to make your workout even more effective 

Aligning Your Diet with Your Workout Goals 

You are likely already well aware of the fact that your diet will have a huge impact when it comes to achieving your workout goals.

Eating the right foods before your workout will give your body the energy it needs to really thrive and be active, while eating certain foods afterwards will help when it comes to building muscle and reducing fat. 

So, which foods should you be eating? 

Well, before a workout, try to eat foods that are low in fiber and fat, but contain a moderate amount of protein and carbohydrates. Stay away from anything fried, greasy or filled with sugar. 

Drinking plenty of fluids with your food is also important. 

Why? 

Because the water in these fluids acts as a cooling mechanism for your body, while also preventing it from becoming dehydrated. 

What about sports drinks? 

All you really need is water. However, if you tend to sweat quite a bit, or are working out in a humid environment, then a sports drink could be quite beneficial. Of course, if weight loss is your end goal, then make sure that the sports drink you choose does not contain too many calories. There are many diet versions of sports drinks available, so these may be better suited to you. 

What should you be eating after your workout? 

Ideally, you want to be eating foods that contain plenty of protein. This is what your muscles need in order to recover from all the exercise, as well as to grow. 

However, don’t go overboard…

Your body only needs about 10 to 20 grams of protein after a workout.

Do you struggle to stick to a healthy diet? 

Here are some tips to follow to make it easier: 

  • Eat smaller meals, but eat these more frequently throughout the day. This will help to naturally raise your metabolism, enabling you to burn more calories in the end 
  • Give food prep a try. Sorting your meals from before will make it much easier to stick to a healthy diet 
  • Try not to skip meals. This may seem beneficial in the short run, but it only means that you are much more likely to over-eat during your next meal 
  • A journal that documents your diet will help you to eat healthier 

Keep Your Workouts Enjoyable

Working out can sometimes seem a bit tedious, and this only makes it so much harder to achieve your goals and expectations. 

The key here is to make sure that you are keeping your workouts fun and enjoyable. 

How? 

Well, to begin with, choose some exercises that you genuinely enjoy. For example, if you hate going to the gym, then coming up with a workout plan that revolves around the gym isn’t something that is going to fill you with excitement. 

In fact, working out outdoors can really give you a mental boost. Spending time in nature is extremely therapeutic, and you will likely find that you have a much clearer head after an outdoor workout. Research shows that exercising outdoors is much more effective at reducing feelings of stress than exercising indoors.

Yoga group in the park, morning

Try to keep mixing your workouts up, so that you aren’t doing the same exercises day in and day out. There are so many new and inventive exercises constantly being put out there, and trying something that you’ve never tried before will not only help in stimulating your body and muscles, but also your mind. 

This is especially the case for those who haven’t been seeing the results that they have been expecting. This could be a sign that the exercises you have chosen aren’t quite right for your goal, and it would be worth exploring other options. 

Listening to music while working out can also really be a game-changer…

Music has been shown to improve performance while also boosting motivation. 

Wondering if there is a particular genre of music you should be listening to? 

This all depends on the type of workout you are doing…

If you are warming up, something with a slightly slower tempo would be beneficial, while speed or endurance exercises would require a faster tune. 

There are many BPM (beats per minute) calculators online that can help you to work out the tempo of a particular song.

Here are some guidelines to follow: 

  • Warming up – 100 to 110 BPM
  • Stretching – 90 to 100 BPM 
  • Strength training – 110 to 120 BPM 
  • Endurance, agility and speed training – anything over 120 BPM 

Another way to make your workouts more fun is to exercise with someone else. As mentioned above, this also has the added advantage of giving you some extra motivation while also making you more accountable to your goals. 

Don’t have any friends or family who want to work out? 

That’s ok because there are plenty of workout groups that you can join. Whether you join a more informal workout meet-up or an actual class, working out with others will give you a support system that will make your workouts so much more enjoyable. 

Not only can it be difficult to decide upon workout expectations, but then you also have to make sure that you stick to your goals in order to actually achieve your expectations. This is why it is so important that any goals or expectations you set for yourself are realistic, as setting yourself up for success is key when it comes to successfully making progress with your workouts. 

Tired woman at her work desk

What’s Causing Your Daytime Fatigue?

Do you often find it difficult to stay awake and concentrate during the day?

If so, you could be suffering from daytime fatigue, which is often linked to another medical problem.

Here are nine different causes of daytime fatigue, as well as tips on what you can do about them.

Hypersomnia

Hypersomnia is a condition that refers to either:

  • Excessive daytime sleepiness
  • An excessive amount of time spent sleeping

If you have hypersomnia, you will likely find yourself falling asleep at random points during the day, even while you are talking or driving.

Hypersomnia is extremely common, affecting around 40% of people at some point in their lives. 

What causes hypersomnia?

Here are a few of the most common causes of the condition: 

  • Sleep disorders, which will be explained in more detail below
  • Sleep deprivation
  • Alcohol or drug abuse
  • A head injury
  • Being overweight
  • Genetics
  • Depression and anxiety

So, if you have hypersomnia, what can you do about it?

You should first have this confirmed by your doctor, who will also be able to prescribe different drugs to help treat the condition.

You can also try to identify the cause of your hypersomnia, and then work to reverse this. For example, if it is caused by being overweight, losing weight can help, while changing your sleeping habits so that you get more sleep will prevent sleep deprivation from causing your hypersomnia.

Sleep Deprivation

Sleep deprivation is extremely common, and simply refers to a person not getting enough sleep

How much sleep is enough?

Experts recommend between seven to nine hours of sleep each night, although this does vary between individuals, and also changes with age.

While missing out on a couple of hours once in a while will not cause any harm, experiencing frequent bouts of sleep deprivation can definitely lead to daytime fatigue.

How can you overcome this?

The obvious answer would be…

Get more sleep!

Here are a few tips to help you to get more quality sleep:

  • Set a regular schedule – a regular sleep schedule will help to train your body clock into feeling tired at the same time each evening, while waking itself up at the same time each morning. Make sure that you stick to this schedule, even on the weekends
  • Stay away from caffeine or alcohol from late afternoon onwardsboth of these can hugely impact your sleep, as well as its quality
  • Don’t keep blue light-emitting electronics in your bedroomthe blue light that comes from the screens of these devices keeps your body awake for longer
  • Avoid daytime nappingeven if you feel tired during the day, avoid the temptation to nap, as this will only prevent you from falling asleep at the optimum time that night
  • Work out in the morningsyou may think that exercising would help you to fall asleep, but this actually raises the heart rate and triggers the release of adrenaline into your body, both of which will keep you awake. However, exercise done in the mornings, or even the afternoons, can actually help you to sleep better at night
  • Avoid eating two hours before bedthis sets your digestive system in motion, which can keep you awake

Infographic on how to get better sleep

Sleep Disorders

Sleep disorders cause you to frequently wake up during the night, which then interferes with the quality of your sleep, leading to you feeling chronically fatigued each day.

These are some of the most common sleep disorders:

  • Obstructive Sleep Apnea – the most common sleep disorder, affecting more than 20 million adults in the USA alone. This disorder consists of a blockage in the airways, meaning that the brain wakes itself up to send a signal to the respiratory system to continue functioning normally. This usually causes a person to stop breathing for about 10 to 20 seconds, and can occur hundreds of times throughout the night, without a person even realizing it
  • Narcolepsythis is an autoimmune disorder in which the brain is not able to properly control its sleep and wake cycles. This means that you experience the REM stage of sleep, which is when you are sleeping the deepest, at random points during the day
  • Restless Leg Syndromethis neurological disorder causes a person to feel an uncomfortable sensation in their legs, which leads to them moving their legs around to relieve this. Since this makes it difficult for a person to fall asleep, as well as stay asleep, the result is daytime fatigue

Treatments vary for each sleep disorder, and in some cases, especially for restless leg syndrome, these disorders can be a sign of a more serious medical condition. This makes it important to see a doctor if you think that you may be suffering from a sleep disorder. 

Depression

Depression is much more common than you would think…

Around 300 million people around the world, including 16.2 million adults in the USA, have depression. It is also believed that around 15% of the adult population will experience depression at some point in their lives. 

What does this have to do with daytime fatigue?

Research shows that people with depression are much more likely to experience daytime fatigue. Not only that, but people who already have daytime fatigue are much more likely to end up depressed.

As you can see, this results in a vicious circle that can be difficult to break out of.

When it comes to treating depression…

There are many treatment options out there, depending on the severity of your depression. This is something that only a professional can advise you on, so make sure that you speak to a doctor if you think that you may be depressed.

Too Much Caffeine

Coffee is commonly drunk to help people stay awake and alert, but, sometimes, it can have the opposite effect.

Woman holding a cup of espresso

While a cup or two won’t do any harm, drinking too much caffeine can lead to:

  • Increased heart rate
  • High blood pressure
  • A jittery feeling
  • Anxiety
  • Insomnia

What happens once the caffeine wears off?

You end up “crashing”, resulting in you feeling completely fatigued.

What can you do about this?

Well, let’s begin by what you shouldn’t do…

Drinking even more coffee in order to overcome this would be the worst way to deal with the problem.  

Instead, try to cut back on the amount of caffeine you drink.

Don’t worry, you don’t need to completely cut caffeine out of your life, because this will only leave you with withdrawal symptoms.

Try slowly weaning yourself off the coffee, as well as any other caffeinated drinks. Replace these with water or other drinks, so that you are consuming less caffeine each day.

A Poor Diet

The food that you eat fuels your body, so it only makes sense that your body will feel weak and tired if it is not being fed with the right nutrients.

Let’s begin with the most important meal of the day…

Breakfast!

So many people out there skip breakfast, not realizing just how crucial this meal is.

Why is it so important?

Because the food that you eat for breakfast helps to wake your body up, giving your metabolism a kick start for the day. Without breakfast, your energy levels will be lacking from the start of the day.

If you don’t have time for breakfast, or are simply too tired early in the mornings…

Try putting a small grab-and-go morning snack together the night before, and then slowly build up your new breakfast habit to encompass larger and more filling meals.

Now on to the rest of the food you eat…

Try to avoid large and heavy meals during the day, as these can often leave you feeling bloated and lethargic.

Make sure that your diet is a balanced one, featuring plenty of fresh fruits and vegetables, along with whole grains, nuts and seeds. 

Why is this important?

Because if you eat processed, high-sugar foods instead, this causes a spike in your blood sugar levels. Once this drops back down, it leaves you feeling fatigued and low.

Premenstrual Syndrome

PMS manifests differently in every single woman out there.

For many, daytime fatigue is one of the symptoms, and this is actually extremely common.

Your body produces a hormone called melatonin, which helps it to regulate its sleep cycles. During your premenstrual phase, as well as your menstrual phase, melatonin levels fluctuate, often decreasing. This then keeps you up at night, making you feel fatigued during the day.

Not only that, but the hormonal changes during your premenstrual phase can lead to an increase in the amount of deep sleep that you experience. However, this occurs during the day as well as the night, causing you to feel tired and sluggish.

Dehydration

Did you know that 75% of Americans are chronically dehydrated?

This is a condition that affects millions of people, even though it is so easily prevented.

How does this relate to daytime fatigue?

Because research shows that dehydration is the number one cause of midday fatigue.

How does dehydration cause this?

Due to the way in which a lack of water causes your blood pressure to drop. This then leads to headaches, fatigue and a loss of concentration. 

How much water should you be drinking each day?

This varies, not only depending on your weight but also your activity levels through the day. A good amount to aim for would be around two liters a day, but don’t forget that you will also be getting a small chunk of this from the food that you eat, especially if your diet is high in fresh fruits and vegetables. 

Infographic on daily water intake

Can’t seem to drink enough water during the day?

Here are a few tips to help you out:

  • Mix up a pitcher of fruit-infused water to give your water some extra flavor
  • Try to drink a full cup of water before every meal
  • Download an app to help you to track how much water you are drinking, as well as setting alarms to remind you to drink some water
  • If you are drinking a sugar-filled drink, try diluting this down with some water
  • Install a water filter, as this can help your water to taste better
  • Mae sure that you drink one glass of water for every alcoholic drink you consume

Remember…

If you are feeling thirsty, then this means that you are already dehydrated.

A Sedentary Lifestyle

More and more people are experiencing a sedentary lifestyle these days, and this is actually a common cause behind daytime fatigue.

How are the two connected?

Well, the lack of physical activity leads to your musculoskeletal and cardiovascular systems de-conditioning, while also depressing your mood. Both of these can then result in daytime fatigue.

There is so much research out there that backs up the way in which exercise is able to help reverse daytime fatigue, making this something well worth trying.

Hate the idea of exercise?

Physical activity doesn’t mean that you have to spend hours in the gym.

If you really think about it, you are guaranteed to be able to find some form of physical activity that appeals to you. Whether this may be a dance class, a group dog walk, a visit to the beach, a gardening session, or even blasting some music at home and dancing around the house, any activity that gets you up and moving regularly can help you to feel less fatigued during the day.

Daytime fatigue is extremely common, but so frustrating to deal with due to the way in which it impacts everyday life. In order to overcome your daytime fatigue, spend some time working out the cause of it, as treating the root issue will be the most effective way to deal with the problem.

Goji berries in a wooden bowl

The Vitamin Truth About Berries

If you’ve been paying any attention to the world of health and wellness, maybe you noticed how there isn’t a single health enthusiast out there who isn’t raving about the all-healing power of berries. From hearty oatmeal to colorful fruit bowls to body-charging smoothies, it seems berries have been finding their way into every health-conscious meal plan.

So, how are berries supposed to help our health and beauty, exactly?

Well, these bite-sized nutrients are nature’s very own stockpile of vitamins, which hold a number of immunity-boosting properties that can contribute to your overall well-being. By regularly supplying your body with vitamins, you can help ensure all your vital organs are functioning properly.

Moreover, having more vitamins in your diet doesn’t hurt on the beauty front, either. You heard that right – munching on berries can help you achieve healthy-looking skin, hair and even nails! Read on to find out exactly how.

Strawberries Are a Treasure Trove of Vitamin C

A bowl of fresh strawberries

Vitamin C, or ascorbic acid, is the undisputable star among body-boosting nutrients.

Even if you aren’t well-versed in health and wellness trends, you probably already know that Vitamin C can do wonders for improving your immune system.

However, the benefits of upping your Vitamin C intake go way beyond that.

For example, did you know that a regular consumption of this Vitamin can also improve your eyesight, fade your age spots and relieve stress?

And that’s only the beginning.

First of all, Vitamin C can be your best friend when you want to fight off those pesky symptoms of common cold, such as sore throat, coughing and fatigue.

Upping your Vitamin C intake will boost your immunity and help your body in the fight against damaging infections.

Consuming foods with high Vitamin C concentration can also be beneficial for keeping more serious illnesses at bay.

Increased stress levels can also deplete Vitamin C levels in your body, so redressing the balance may help with reducing stress-related symptoms such as over-irritability, fatigue and lack of sleep.

When it comes to beauty benefits, Vitamin C is crucial for the production of collagen, that special little substance that keeps your complexion plump and glowing.

By upping your daily Vitamin C intake, you can help smooth out fine lines, wrinkles, but also minimize dark spots and other symptoms of hyperpigmentation on your skin.

Moreover, Vitamin C can reverse the negative effects caused by free radicals and protect it from additional damage causes by UV rays, pollution and other kinds of harmful environmental factors.

So, how do you make sure you are getting enough of this magic Vitamin C in your day-to-day meals?

We have some good news for you: berries are packed with this immunity-pepping antioxidant.

b, everyone’s favorite springtime treat, make for a great source of this body-healing vitamin.

One serving (a cup) of this palate-pleasing treat contains 80 milligrams of Vitamin C, which is around the exact amount of prescribed daily intake.

Raspberries and blueberries are also rich in Vitamin C. To create a trifecta of this illness-fighting vitamin, combine a handful od strawberries, raspberries and blueberries into a delicious fruit bowl.

Vitamin K Found in Blueberries is a Powerful Antioxidant

Fresh blueberries

Vitamin K might have been flying under the radar in the past, but these days, all the health freaks are raving about it.

Why is this the case?

Well, this essential vitamin helps keep your body strong on several fronts.

For example, this nutrient can improve the functioning of your cardiovascular system. Since it can promote blood clotting, it is crucial for your body to be replenished with this vitamin in order to be able to heal from bleeding or bruising.

One of the most well-known benefits of Vitamin K is that it can strengthen your bones, and it does so by boosting the amount of protein needed to preserve bone calcium.

Optimal Vitamin K intake can help prevent occurrence of medical conditions such as osteoporosis and bone fracture.

Furthermore, increasing the presence of Vitamin K in your diet can help relieve PMS symptoms such as cramps and other types of discomfort. It can also help with excessive bleeding during periods.

In combination with other vitamins (such as A, C and D), Vitamin K can also help fight off the bacteria that accumulates on your teeth and gum. As a result, it can be effective in warding off tooth decay, cavities and various gum diseases.

One fruit that is especially loaded with vitamin K is blueberry.

A cup of these tiny nutritional powerhouses can contain up to 28.6 micrograms of Vitamin K, which is more than a third or prescribed daily intake.

And when it comes to introducing blueberries into your day-to-day meals – it’s as easy as it sounds.

You can carry a pack of this delicious fruit with you and snack on the go whenever you feel like a pick-me-up at work or after gym.

Blueberries can also be a great way to infuse your breakfast with the precious Vitamin K – simply throw them in your favorite oat meal and cereal and your dish will instantly become charged with antioxidants.

They can also add a kick of vitamins into your smoothies. They work well for sweetening more bitter ingredients like spinach or kale.

And in you need further inspiration, here’s an idea for a healthy smoothie where blueberry is the star ingredient.

In a blender, combine the following:

  • 1 cup kale
  • 1 cup blueberries
  • 1 cup almond milk

Mix until you achieve a smooth consistency. Voila, you’ve just made an ideal snack to kick-start your body and up your Vitamin K intake.

Vitamin A is Abundant in Acai Berries

Fresh acai berries

It is a well-known fact Vitamin A can be incredibly beneficial for eye health and good vision.

However, not many people know this component is directly or indirectly tied to regular functioning of all the vital organs in the body.

This is because Vitamin A has powerful antioxidant properties, which can assist your body in the purging of free radicals, those harmful agents that cause genetic damage to your cells and trigger a host of medical conditions.

Furthermore, optimal Vitamin A intake can fortify your immunity, which means your body will be better equipped to ward off various illnesses.

Vitamin A can be found in certain animal products, as well as plant-based food, in which case it’s known as beta carotene. 

And one ingredient that is especially rich in this organ-pepping vitamin is the acai berry, a dark-hued fruit that hails from the Amazon region.

Because of its notable medicinal powers, this tropical berry has been consumed by the native people of Brazil for centuries.

Recently, it has become increasingly popular in health and wellness-conscious circles, which hail it as the new superfood du jour.

And for good reason, too: not only does the acai berry have numerous benefits for your body, it can also improve the appearance of your skin.

Due to high concentration of Vitamin A and other antioxidants, frequent consumption of acai berry can stave off various ailments, improve your digestion and cardiovascular activity and boost your energy levels.

When it comes to skin, the active ingredients found in acai berry can help reverse symptoms of aging such as fine lines and wrinkles.

The vitamins concentrated in this Amazonian treat can also reinforce skin’s protective barrier, which will help protect it from harmful environmental factors, such as the sun, pollution, harsh weather, etc. 

Due to its rich, slightly bitter flavor, acai berry work well in combination with slightly sweeter ingredients.

It can be added to healthy dessert alternatives when you’re looking to add a punch of antioxidants to your after-meal treats.

The easiest way to consume the Brazilian berry is simply to throw it in a smoothie or breakfast bowl.

For added sweetness, chop up a banana or an apple, so your concoction isn’t too bitter.

Vitamin E in Blackberries Has Immense Reparative Properties

Fresh blackberries

When it comes to reversing aging processes, one antioxidant in particular can be incredibly helpful: Vitamin E.

To begin with, this component can be notably beneficial for your cardiovascular system.

Vitamin E can help balance cholesterol levels and reduce chances of it oxidizing, as well as preventing thickening of the arteries.

Because of its powerful antioxidant properties, Vitamin E can effectively help in the fight against free radicals. This will in turn reduce chances of your body developing all kinds of medical issues, from common ailments to more serious conditions.

Having more Vitamin E in your diet can also transform your skin, hair and nails – making them healthier and more resistant to outside harms.

Due to its reparative powers, Vitamin E can help rejuvenate and heal damaged and irritated skin. Since Vitamin E is potent at accelerating cell regeneration, it can be used to treat sunburnt skin, scars and eczema.

Frequent consumption of this antioxidant will also boost hair growth, but also make your strands thicker and better equipped to fight off environmental damage. It can also do wonders for an itchy, flaky scalp.

And if you’re looking for ways to increase your daily intake of this powerful nutrient, you can always go down the easy road and take supplements.

However, to get the real deal, you should know that this vitamin can only be found in plant-based foods.

Luckily, berries represent one of the richest sources of Vitamin E. 

Blackberries in particular pack a punch when it comes to Vitamin E concentration: one cup contains about 1.68 milligrams of this powerful antioxidant.

When it comes to meal ideas, blackberries can be consumed on their own and make for a great snack when you’re on the run.

However, if your mind the slightly sour flavor, you can always combine them with sweeter fruit (like mango or papaya, which also contain high concentration of Vitamin E) to make a delicious, antioxidant-packed smoothie.

You can also add blackberries to your favorite oatmeal or throw them in a fruit salad.

Other berries that contain high concentration of Vitamin E include:

  • Cherries
  • Strawberries
  • Blueberries
  • Raspberries

These mini bombs of antioxidants are bountiful during warm, sunny seasons and will make for a refreshing meal during scorching summer days.

Goji Berries are Rich in B Complex Vitamins

A bowl of fresh goji berries

By B complex vitamins, people usually refer to the following compounds:

  • B1 (thiamine)
  • B2 (riboflavin)
  • B3 (niacin)
  • B5 (pantothenic acid)
  • B6 (pyridoxine)
  • B7 (biotin)
  • B9 (folic acid)
  • B12 (cobalamin)

And you’ll be delighted to hear that goji berries, a nutritious fruit that originates form Asia, contain even four of these super-charging agents, including vitamins B1, B2, B3 and B12.

And each of these has its own set of benefits for your health and your body.

For example, Vitamin B1 contributes to healthy digestive tract, but can also improve your nervous system, as well as skin, eyes and hair.

On the other hand, riboflavin or Vitamin B2 helps prevent cognitive decline, and it can also minimize symptoms of depression.

Vitamin B12 found in goji berries is one of the most important components for the healthy functioning of your organs. Regular Vitamin B12 consumption will keep energy levels high, but also regulate your mood.

This particular vitamin also reduces the risk of neurodegenerative diseases.

Since goji berries are still somewhat mysterious to the casual health food enthusiast, you might be wondering how you can include them in your day-to-day meals.

Luckily, this task is a lot easier than you think!

Just like any other berry, goji can be a welcome addition into various health-oriented meals, including smoothies, breakfast bowls or oat meals.

It can also be consumed on its own; however, if you’re looking to pack a punch of antioxidants, combine your goji berries with a handful of nuts like almonds, cashews or walnuts.

Have you been convinced of berries’ immense vitamin powers yet? Next time you find yourself at the fresh produce section, make sure to stock up on these super-charging nuggets. Your body will soon be thanking you!

Young woman nursing her temples at work

11 Unusual Ways to Manage Stress

Between work, school and family obligations, it’s easy to crumble under the weight of our day-to-day lives.

And no matter how much you try to practice a healthy lifestyle and maintain a clear mind, you still can’t seem to catch a break.

Which is odd, because you already know all the well-established de-stressing mantras: eat less junk food, exercise more, drink at least eight glasses of water a day…

And while all of this is sound advice, something just hasn’t clicked for you yet.

Perhaps you need a fresh take on how to battle with everyday anxieties that are burdening you.

You’ve come to the right place, then!

We have prepared a list of unorthodox stress relievers that can reduce anxiety levels and help you achieve a calmer, more balanced everyday routine.

And if you’re curious to find out what they are, make sure to keep reading – who knows, you might just find the perfect stress-reliever for your needs!

Fill Out a Coloring Book

Did you notice that in recent years, bookstore shelves have been lined with a curiously large number of coloring books?

And not in the children’s section, either.

This is because adult coloring books have been shown to work wonders when it comes to reducing stress levels and practicing mindfulness.

You don’t need much – a simple book with sketches, a couple of coloring pencils and, voila, you’re ready to switch off and immerse yourself in a simple, yet rewarding activity that can take you mind off the everyday worries.

Coloring in coloring book using colored pens

When it comes to designs, coloring books come in all formats and themes: mandalas, botany, architecture, etc.

So, whatever your preferred visuals are, you can rest assured there’s a coloring book out there ready to become your stress-reducing project.

Chew Gum

Humans have been chewing on various things to improve their mood for millennia, all the way from the Ancient Greeks to the Maya.

Why is this the case?

Well, studies have shown that chewing gum can be immensely effective in minimizing stress and contributing to a more balanced mental state.

Moreover, if your mouth is preoccupied with chewing gum, your brain becomes more awake and perceptive, which can be very helpful in those stressful situations when you have to stay alert and focused.

And if you want to keep it on the healthy side, make sure to stash yourself with sugar-free gum. This way, you won’t have to worry about extra calories or carbs while you’re getting your dose of stress relief.

Dance Away the Worries

“Dance like no one’s watching” might sound silly, but this advice can be golden when it comes to reducing stress.

Just like it’s the case with any other physical activity, dancing will help you break sweat and boost blood flow, which will then release the endorphins – neurotransmitters that help alleviate symptoms of stress. 

Young woman dancing in the kitchen

However, unlike the more traditional forms of exercise like running or going to the gym, we tend to consider dancing to be something fun and liberating.

Moreover, if your work or school entails stuffy environments and ultra-professional behavior, dancing can be a great outlet for releasing the goofier side of yourself.

Finally, if you decide to make dancing a regular occurrence in your life, not only will you reap its benefits for the mental state, but you will also improve flexibility, build muscle and increase your stamina.

Moreover, if you’re looking to shed a few extra pounds but dread going to the gym, regular dancing can be a great fitness substitute.

Cook Your Favorite Meal

Sometimes, stress can be exacerbated by poor dietary choices.

When we’re swamped with work and other tasks, we tend to go for the least healthy, instantly filling foods, which often tend to be loaded with processed carbs and sugars. 

And these two are never good news for stress.

A good plan to avoid situations like these is to set aside some time to cook a meal from scratch.

You can do this either for yourself or even for your loved ones.

Make a list of all the groceries you need, prepare your favorite healthy recipe and get cooking!

And if you need inspiration on what are the best ingredients for a body-soothing meal, look into incorporating one or more of the following ingredients into your dish:

  • Nuts
  • Fatty fish
  • Leafy greens
  • Avocado
  • Carrots

Take your time to focus on every step of the cooking process and try to do so without distractions.

This will help keep your mind occupied on the task at hand and hand keep you distracted from worries that could otherwise infest your thoughts.

Not only will a cooking session take your mind off day-to-day problems, you will also have a healthy, replenishing meal at the end of it.

Hang Out with Your Pet

Our furry companions can also be amazing when it comes to diminishing stress levels.

Giving your beloved cat or dog a belly rub can give you an instant jolt of endorphins and dopamines, which in turn reduce stress.

Not just that, but having a four-legged friend with you at all times can help make you feel less lonely in case you live on your own.

Plus, when you have another living being to take care of, chances are you won’t have time to dwell on your concerns 24/7.

Woman playing with her cat at home

Moreover, if you have a pet that requires regular walks, this also means you have a reason to go out in nature more often than people who don’t own animals.

And when you do that, your body is replenished with many nutrients that can help improve your overall mood and well-being.

Chat with a Friend

When we’re alone in our thoughts, our worries can only grow bigger and more tangled.

In order to avoid this vicious circle, it’s important to reach out to people around us.

That’s why it could be a good idea to ring your friend when you’re feeling particularly overwhelmed.

Having someone close to talk to will make you feel less alone and caught up in your own mind.

Moreover, verbalizing your problems out loud will help you put them into context and help view them more realistically.

On the other hand, you don’t even have to talk about all your problems and worries if you don’t feel like it.

A light, breezy convo can do wonders for improving your mood just as well.

For example, you can reminisce about fun or meaningful moments you’ve shared or exchange your favorite inside jokes.

Go to a New Place

Feeling sluggish and anxious can sometimes be a result of lack of movement and stale surroundings.

A change of environment can greatly improve your spirits and make you feel more productive and alerts.

This doesn’t mean you have to book an expensive trip or go miles away from your home.

Simple things like taking a different route to work or visiting a park or neighborhood in your city you’ve never been to before can also do the trick.

Happy young woman cycling in the city

Spending time in unfamiliar environments will provide visual and mental stimulus for your brain. This will in turn help relieve stress and divert your attention to other things in your surroundings.

Moreover, if you decide to do a nature jaunt, this can also help boost your mood. Relaxing amidst greenery can calm the nerves, while the sun can replenish your body with Vitamin D, which can help lift your spirits when you’re feeling depressed and sluggish.

Sing, Sing, Sing

Stress can often become worse over time because we keep it buttoned up and hidden away from the eyes (and ears) of the world.

And if you’re not a particularly assertive or outspoken person, chances are you rarely speak up about things that concern or irritate you in your everyday dealings.

Did you know that singing can be a great way to release all the things you never get to verbalize?

It’s no wonder why so many nights out and business dinners often end in karaoke bars and rooms.

And if you feel too self-conscious to just start shouting at the top of your lungs in front of your family or housemates, you can do so when they’re out the house or while you’re in the shower.

Having your own mini-karaoke session in the bathroom or in your car can help you expel all the negative emotions you’ve been building up and start the day fresh.

Give Yourself a Facial

After a stressful day at work, in school or running errands, you just want to shut off from the world and unwind in the comfort of your home.

Why not elevate your relaxation to new heights and give yourself a little spa treatment?

This doesn’t have to be anything fancy; for example, a simple facial treatment can do wonders to relax your muscles and help you clear your thoughts.

Start off your mini-spa treatments by taking the day off with an oil or balm cleanser.

Once you wipe away all the makeup and daily grime, add another pump of your favorite face oil and start rubbing it into your face.

In the process, give yourself a face massage by moving the tips of your fingers in small, circular motions around your face.

Focus on your temples, your brow bone, center of the forehead and the jaw muscles, which tend to be very tense when we are stressed.

Once you’re finished with your face massage, treat yourself to a nourishing sheet mask infused with green tea, Aloe Vera or any other soothing nutrients.

Just slap one on and let it work its magic while you catch up on your favorite TV show.

If you want to treat yourself in the morning before work, you can also use pre-made ice cubes enriched with cucumber slices to awaken your skin and perk up your complexion.

Have a Glass of Orange Juice

In those moments when you’re feeling acute bouts of stress or anxiety, a refreshing glass of orange juice can do wonders for balancing your mood.

To make your own stress-annihilating drink, grab a couple of oranges and soften them up by rolling the fruit against a hard surface.

Cut them in half and squeeze them into a glass. Take a spoon and scrape off the pulp, then add it to your juice for more texture, fullness and nutrients. 

Your freshly squeezed citrusy concoction will be packed with Vitamin C, which can help diminish cortisol (stress) levels.

Father and son drinking orange juice in the kitchen

Not only will this zesty drink soothe your taste buds and calm your mind, it can also boost your immunity and even brighten up your skin.

Not only will this zesty drink soothe your taste buds and calm your mind, it can also boost your immunity and even brighten up your skin.

Sounds like an all-around win!

De-Clutter Your Office or Apartment

Sometimes, the cause for stress can lie in our immediate environment.

Think about it: how can you have an unencumbered, organized mind if your room or office space is a complete mess?

That’s why you might want to set aside some time to tackle the clutter and arrange your belongings in the most optimal way.

Not only will this help establish a clean canvas for your work or day-to-day life, the act of cleaning itself can have great therapeutic benefits for your mind and body.

To make the most out de-cluttering, arrange your things in such a way that all the items you use daily are easily accessible. Store the things that aren’t used as often in compartmentalized spaces. Finally, donate or get rid of all the things you absolutely don’t need anymore.

Freeing up your living and working space from unnecessary things will help you focus on the stuff that really matters. 

Arranging your apartment and office is not only liberating, it will also make you more productive and at ease.

Just make sure to maintain the order and you won’t ever have to worry about unwanted clutter in your life.

Hopefully, these tips can help you make the first steps towards clearing your mind and beating stress once and for all. With some luck, you will finally be able to have a fulfilling, worry-free daily routine.

Man running in the city against the sunset

9 Reasons to Give Running A Try

Running is one of the oldest and most effective forms of exercise, and many people today use it as their primary workout source or as a cardio-boosting addition to a more elaborate routine.

There are many reasons why running as exercise can be great: it increases stamina, tones the body and blasts calories. 

Furthermore, its benefits for mental health are not negligible either – running can help balance stressful schedules and help you center your thoughts.

Moreover, it’s practically free and can be done pretty much anywhere!

If this intro hasn’t made the case for running yet, let’s dive into all the reasons why this type of exercise might just be the ideal fit for you.

It Lowers Stress Levels

If you tend to exercise on the regular, you might already be aware of the fact that workouts can do wonders for your mood.

When we’re breaking sweat, our body releases endorphins, neurotransmitters which are incredibly beneficial in reducing stress and pain levels.

Even as little as 20 or 30 minutes of uninterrupted exercise can trigger the release of endorphins and contribute to an overall improved mood.

And running is a great way to squeeze in that precious endorphin-boosting session into your day-to-day routine.

Not only will running activate your muscles and get the blood flowing through your veins, it will also give you an opportunity to be focused on nothing but yourself and your thoughts.

This will help you clear your mind and re-balance yourself.

Moreover, if your daily schedule tends to be hectic and your sleeping pattern is all over the place, running can contribute to a more regulated sleep-wake cycle, due to release of serotonin and other sleep-facilitating hormones.

Finally, the more you exercise, the physically fitter you’ll get. Watching your body transform for the better will increase your confidence and make you feel more comfortable in your skin.

It Increases Your Productivity

Our day-to-day lives are riddled with all kinds of stressful situations.

Whether you are worrying about your job, studies or other obligations, sometimes it’s hard to focus and keep your priorities straight.

When your mind is frazzled, it’s easier to slip up and fall behind on your schedule.

With running, you will not only feel more energized and physically fit, you will also improve your concentration and sharpen your mental abilities.

You will feel revitalized and ready to take on whatever challenge is presented before you.

Moreover, if you turn running into a regular habit, you will feel motivated to arrange the rest of your schedule around it and stick to your routine.

It’s no wonder that so many great minds of our time were also enthusiastic runners.

It Will Make You Go Outside

Very few modern-day jobs require being on your feet or spending prolonged periods of time outdoors – the majority of people go about their day sitting behind screens in stuffy offices and cubicles.

This can greatly affect your mood and make you feel sluggish and devoid of energy.

And if you don’t often come up with an excuse to venture outdoors, running can be a great tool for readdressing this issue.

By exercising out in the open, you will find a way to reconnect with nature, which will instantly make you feel more happy and fulfilled.

woman running outside with dog

How is this the case?

Well, being out in nature is closely linked to feelings of accomplishment and happiness.

Moreover, running outside will also replenish your body with Vitamin D, which tends to decrease during dark winter months.

Vitamin D can also contribute to strengthening your bones, soothing your nerves and improving your overall immune system.

And when you mix the benefits of being out in nature with a body-boosting workout, it becomes clear why this combination can be so beneficial for your overall wellness.

It Doesn’t Cost a Thing

One of the main reasons why people are hesitant to take up exercising is the potential cost.

These days, even the most basic gym membership can put a strain on your wallet, not to mention the dizzying prices of tailored workout routines and personal trainers.

Furthermore, once you fall down the rabbit hole called the fitness sphere, you might start feeling that you’re not doing exercise right unless you’re shelling out big bucks for all the right equipment, workout gear, and state-of-the-art accessories.

It’s no wonder that the financial aspect of exercising turns people off physical activity.

Luckily, this is not the case with running.

To start running, all you need to do is get out of the apartment and get your two legs going.

OK, perhaps a pair of good running shoes might make your life easier.

Of course, if you want to enhance your running experience at a later date, you can always do so with various workout-facilitating accessories.

However, none of this is absolutely essential if you’re just looking to set your body into gear – which is what makes running one of the cheapest forms of exercise.

You Can Do It Anywhere

Sometimes, the hardest part about exercising is actually dragging yourself to the gym.

This is especially the case if you don’t live close to it.

And if you exercise at home, sometimes you’ll find this isn’t the ideal setting either, especially if your living space is cramped or if you share your apartment with other people.

If you decide to go running, you won’t have to worry about any of this.

And yes, while running on treadmills is very convenient and requires the least amount of effort (especially during cold winter months), going outside to run is even better and more beneficial for your mind and your body.

Is there really that big of a difference, you ask?

The answer is yes! Whether it’s in nature or an urban environment, trail running activates more muscles than running on a treadmill, since your legs and feet move at different angles, depending on the surface and incline.

Young woman running on the pavement in the city

Consequently, you burn more calories and become firmer in a shorter amount of time.

Moreover, you’ll be more mentally stimulated due to constant changes in your surroundings – as opposed to the faceless interiors of gyms and exercise studios.

It’s Great For Losing Weight

If weight loss is the primary reason why you have decided to take up running, then you’ll be pleased to hear that this type of exercise is extremely effective at burning those extra layers of fat.

Even a simple, slow-paced jog can speed up your metabolism and help you shed the pounds faster.

But if you take it up a notch and start doing high-intensity runs, your body will be able to melt those calories away even faster.

Another great thing about running is that your muscles have to keep on working even after your workout is over in order to recover. This is called “the afterburn effect”.

Even better, combine your running routine with a couple of weekly strength training sessions, and your muscles will turn into bona fide fat-blasting machines.

And if you want to fully maximize on the weight loss potential of running, try to maintain a balanced diet. Processed sugars and fats may slow down your calorie-burning journey, so it might be best to switch to a diet packed with whole grains, veggies and nuts.

It Tones the Body

So, we learned how running can be extremely helpful in shedding excess weight.

But this type of exercise can also be efficient in sculpting your body and firming your muscles.

When you run, your legs tend to do most of the work. With time, you will notice how your calves, your thighs and your hamstrings are becoming more defined.

If your workouts involve running on diverse terrain with plenty of inclines, you can also rest assured your glutes will become toned as well.

However, firming your body through running doesn’t end with legs.

If you work out continuously, you will develop a strong and resilient core, which will result in more sculpted abdominal muscles.

A stronger core will improve your posture and prevent the occurrence of injuries during future workouts.

If your main fitness goal is to tone your body, you should make the most of your running sessions.

The best way to do this is to keep them varied and interesting. Combing long-distance runs with high-intensity sprints; try to run on all kinds of surfaces with different inclines.

This type of exercise will activate a good chunk of your muscles and enhance your performance. Plus, you can rest assured your workouts will never be boring!

It Clears Up the Skin

Some benefits of running are skin deep.

But hey, who’s complaining? If you can achieve a glowing complexion in addition to a healthy, toned body, then all the better.

There are many ways in which running helps improve your complexion.

For one, running boosts your circulation, which increases the delivery of oxygen and other nutrients into your cells. This increases collagen production, which then results in plumper, firmer skin.

Moreover, when your skin cells are feeling energized, they are then motivated to shed your body of all the toxins and pollutants that can cause a host of different skin woes.

Moreover, when we exercise, the levels of stress hormone cortisol become gradually lower. And with lack of tension and stress, you lower the chances of developing stress-caused skin conditions, such as acne, eczema and psoriasis.

However, in order to maximize on all the perks running has for your skin, you need to take a couple of precautionary measures.

For one, when possible, try to avoid wearing makeup when running.

A combination of thick product and sweat may cause breakouts. A lightweight, salicylic acid-enriched cleanser should give you a clean canvas and reduce the chances of spots and blackheads.

If your skin is prone to breakouts, be that on your face or your body, you might want to invest in quality workout gear. Avoid anything that’s too tight and opt for nature-derived fabrics like cotton or hemp. This way, your skin will be able to breathe and you won’t have to worry about pimples caused by sweat-drenched clothes.

It’s Social

Exercising can often feel solitary.

Between the unfriendly hours and drab gyms, it’s hard to look forward to a good workout when you know you’ll be alone with your thoughts for the entirety of the time.

This doesn’t have to be the case with running, though!

If you find yourself an exercise buddy, you’ll never have to worry about your runs feeling dull or lonely.

Moreover, when you set plans to run with another person, it makes it harder to bail out on workouts. Plus, having someone to talk to and catch up with will definitely make you excited for every running session.

Social running group

Also, running with friends might awaken your competitive streak – by comparing yourself to another runner, you might feel extra motivated to do better with each running session.

And if you don’t have any friends who are willing to jog with you, you can always join a local running club. Not only will you have company during your sessions, you might make some new friends!

Finally, a great way to boost your performance is to join a race in your area. Half-marathons, marathons and charity races will inspire you to achieve better results and become a more accomplished runner.

Has this list convinced you to finally go for a run? With all the benefits running will provide for your body, you’d be foolish not to. Now it’s time to put on your best pair of trainers and hit the ground running!

Contemplative woman on a park bench

Afraid of Aging? Here’s Why You Shouldn’t Be

The idea of aging is something that many do not react well to, but why is this?

Well, it could have something to do with the physical changes that take place, or even the mental ones.

But while this may be the case, aging is really not something that you need to be afraid of. Here are just a few of the reasons why…

Aging Doesn’t Mean You Must Have Poor Health

Many people think that pain, illness and disease are all things that go hand-in-hand with old age.

But this is not true…

Yes, there are certain diseases that become more common as you get older, but, for many of them, there are actually quite a few preventative steps that you can take.

One of these is by paying attention to nutrition

colorful food nutritional benefits infographic

Malnutrition is becoming an increasing problem, especially amongst the elderly, and this can have a number of severe consequences:

  • Weakened muscles and bones
  • Higher susceptibility to diseases and infections
  • Risk of becoming underweight
  • Slower healing time

By ensuring that you are receiving all the nutrition that you need, you will be having a huge impact on your health in the future. A healthy diet now means that, as you age, you will not need to deal with the diseases and health issues that others face. 

Aging Means You’ll Have More Time

Imagine having an extra hour or two in your day…

How would you spend it?

The idea of having this extra time may seem ludicrous to some, but this is exactly what you will have as you get older.

How?

Because older adults need less sleep.

In fact, this is a sign of healthy aging.

So, how much sleep will you need?

Well, up until the age of 30, you need between seven and eight hours. After this, you need between six and seven. 

Of course, a lack of sleep can be damaging too.

How do you know if you are getting enough sleep?

Pay attention to how sleepy you feel during the day. If you are wide awake and alert, then this means that you have likely had enough sleep the night before. However, if you start to feel drowsy at some point during the day, then you may need an hour or two more each night.

Aging Makes You Happier

The concept of happiness has been at the center of so much research in recent years. 

One interesting result is the fact that seniors, out of all of the different age groups out there, are among the happiest of them all. This is especially the case when compared to those who are middle-aged. 

Wondering why this is?

Researchers believe that this could be down to better coping abilities. Since seniors have likely already been through quite a bit of hardship in their lives, they are much better able to deal with negative situations, and are also quite optimistic.

Aging Increases Marital Satisfaction

For those who are married, this may really interest you..

Many parents think that once the last of their children have moved out, a marriage will feel so much emptier.

But this is actually the opposite from the truth.

Research has shown that once all children have left home, there tends to be an increase in marital satisfaction.

senior couple walking together

Why?

Because often, couples find themselves drifting apart, or feeling disconnected, while going through all that it takes to raise children. However, once the children have left, couples are able to get back into touch with each other, rediscovering why they fell in love with each other in the first place.

Aging Allows You to Pursue Your Dreams

When you are in your teenage years, the passion to pursue your dreams is a strong one. However, as you continue on through life, this can often be dulled down. Many find themselves in jobs that they do not enjoy, spending years doing something that does not really satisfy them.

However, once retirement rolls around, this all changes…

How?

Well, retirement gives you so much more time, and this time can be spent pursuing some of those long lost dreams that you may have put on hold years ago.

Whether you wanted to travel to a foreign country to learn a new language, write your very first novel, or grow your own food, you will have so much time once you are retired to try all of these exciting things.

Ever wanted to start your own business?

Retirement is the time to do so. In fact, over the past ten years or so, the average age for an entrepreneur is between 55 and 64.

Aging Gives You More Family Time

grandfather and grandson playing in the grass

In addition to spending your retirement time pursuing your dreams, you will also have so much more time to spend with your family and loved ones.

Being able to see your children and grandchildren grow up is something that so many look forward to, and this time of your life may even be one of the highlights of all of your years.

Aging Teaches You Emotional Management Skills

In your younger years, you may often experience moments where your emotions seem to simply overwhelm you, leaving you feeling confused and unsure of what to do.

Fortunately, these moments decrease as you age…

Managing your emotions is actually considered to be a life skill that takes decades to master. The result of this is emotional stability, as well as the ability pay more attention to the good, and less attention to the bad. This could be another reason as to why seniors have a happier outlook on life than younger generations. 

Aging Can Boost Cognitive Function

There is no denying that aging commonly brings with it cognitive decline, but researchers are finding that, in some ways, cognitive function may actually improve with age.

There is still plenty more research to be done on the topic, but a study carried out by the University of Illinois examined the way in which older air traffic controllers carried out their job in comparison to younger generations of air traffic controllers.

Wondering what the results were?

Even though the older group was experiencing some short term memory loss, as well as a reduction in visual spatial processing, they still excelled at their jobs. When it came to navigating multiple aircrafts at the same time, and avoiding a collision, the older group was far superior

Aging Teaches You Not to Judge Others

In your younger years, you may have often cast judgement upon others. Whether due to material goods they did or did not have, or something superficial, such as the way in which they looked, judgement is something that just about everybody is guilty of.

Judgement may not be a huge evil in the big scheme of things, but it does often lead to negative emotions within the person doing the judging, which is no good for your mental health.

However, this changes with age…

As you grow older, you will learn not to judge other people, and will instead naturally begin to accept them for who they are.

Aging Doesn’t Mean Isolation

One worry that many have about aging is that they may find themselves isolated from all that is out there.

However, the world is becoming increasingly age-friendly.

happy senior people

In fact, the World Health Organization has started an initiative, in conjunction with a number of cities around the world, to make the world more age-friendly. 

What exactly does this mean?

Here are just a few of the ways in which cities are adapting to their elderly population:

  • Age-friendly transportation
  • New forms of education
  • New care and housing concepts
  • Age-friendly business workplaces and campuses

From Mumbai to New York, cities all over the world are embracing this initiative, determined to make the world a better place for those who are aging.

Aging Reveals Your True Identity

Many people spend their youth trying to discover who they really are, but very few find the answers…

Why is this?

Because discovering who you are is something that takes decades, and cannot be rushed in just a few years.

Each year, you will learn so many new things about yourself, whether this be related to your character, your beliefs or your abilities. You will learn both positive and negative things about yourself, and these discoveries will accumulate over the years, meaning that you will finally understand your inner nature in depth.

Aging Means You Have More Life Experience

The older you get, the more life experiences you accumulate.

Everybody goes through different things in their life, and these experiences make you who you are. 

While you may sometimes face negative experiences, these are just as important as the positive, as you will come out of them having learned something, even if it may not feel like it at the time.

All of these life experiences also means that you become much more interesting to others. You can use your experiences to guide and advise others, changing peoples’ lives for the better.

Aging Doesn’t Mean Giving Up Driving

A few decades ago, growing older meant that you would soon have to stop driving, but this is no longer the case.

Technology has advanced in huge leaps and bounds, and all of these innovations mean that people will be able to continue to drive, in a safe manner, as they grow in age.

senior woman driving

What are some of these innovations?

Everything from adaptive headlights, which pivot the light beam so that drivers can see better on curved roads, to assisted parking systems to rear cameras make driving so much easier.

Aging Doesn’t Mean Losing Your Independence

One of the aspects of aging that many fear is having to become completely dependent on others.

However, the chances of this happening are actually quite slim…

Let’s begin by taking a look at those between the ages of 65 and 74.

When it comes to everyday tasks, this age group barely differs from those who are middle-aged. This is especially true for those living in an age-friendly location, such as within easy walking distance of shops.

But yes, things do change slightly once you pass this age range…

However, unless you are suffering from a physical health problem, or a cognitive issue, you will still not need to be completely dependent on others. You may need some extra help from support services, but you will still be able to live in your own home and continue doing what you love.

Aging Gives You More Confidence

Along with age comes confidence.

Why?

Well, the answer has already been mentioned above, and this is down to all of the life experiences you will have acquired.

Each of these experiences will add to your sense of confidence, meaning that, as you reach the later stages of old age, you will have confidence in buckets! This confidence is something that really only does come with experience, but it can really change the lives of those who have suffered from a lack of confidence in their earlier years. 

Aging is a Privilege

You may not think it now, but aging is actually quite a privilege.

Wondering how?

Think about everything that people face on a daily basis…

From crime to pollution to politics to stress, there are so many people that do not even get to see the age of 60.

No matter how old you may currently be, think about all that you have seen and experienced in your lifetime. Every day really is a gift, so put your fear of aging behind you and make the most of all that life has to offer.

Woman massaging her temples due to a headache

Having Killer Headaches? Try These Cures

Headaches are the second most common form of chronic pain, and, when your head is truly pounding, it can be hard to concentrate on other parts of life, whether this may be work, driving, or even having a simple conversation.

Rather than reaching for the drugs, give one of these tips a try the next time you are having a killer headache.

Sip on Ginger Tea

Ginger has long since been used to treat a variety of ailments, by cultures all around the world. Now, thanks to a number of clinical studies that have been carried out with this ingredient, scientists are backing it too.

So, what exactly does ginger do?

It targets the blood vessels in the head, reducing inflammation and therefore reducing pain. This is especially useful for those who suffer from migraines, as migraines are caused by excessive dilation of blood vessels in the head.

The quickest and easiest way to make use of ginger is by steeping the root in some water to make a tea, adding in some fresh lemon juice if you would like an extra tang.

ginger tea

To use ginger topically, mix together a paste with some ginger powder and a couple of tablespoons of water, and apply this directly to your forehead for a few minutes.

Stretch It Out

Headaches are often caused by muscle tension, and this can sometimes be relieved through stretching.

There are a few stretches in particular that will help to target the muscles that often contribute to headaches:

  • Stretch your neck by moving your chin forwards, upwards and then towards each shoulder, before repeating
  • Shrug your shoulders upwards, and then forwards and backwards, before repeating
  • Press your palm into your forehead and hold it there for a few seconds, before pressing a hand onto each side of your head
  • Rotate your neck in clockwise and anticlockwise directions

Try to do these stretches twice a day, repeating each stretch three to five times, with a five second break in between each one.

Give Acupuncture a Try

Acupuncture is a form of Traditional Chinese Medicine that has been used for centuries to treat a wide range of different health issues, with thin needles being inserted underneath the skin, to rebalance the body’s flow of energy.

Sound painful?

It really isn’t. All you will feel is a slight tingling feeling when each needle is inserted.

However, there are only certain headaches that acupuncture can treat…

There are two main types of headaches out there; primary and secondary. Primary headaches include tension headaches and migraines, while secondary headaches are brought on by another health condition, such as a head injury or allergies.

Acupuncture is mainly used to treat primary headaches, whether this may be a frustrating headache that seems to return each day, or a migraine that seems to never completely disappear.

acupuncture

Each session lasts for around 30 minutes to an hour, and the cumulative effects of a few sessions can be a long-lasting way to prevent any future headaches.

Drink Up

Headaches are a common symptom of dehydration, and these can often be quickly cleared simply by drinking a few glasses of water.

This method can work for a variety of different headache types, from tension to cluster. Even if you do not feel dehydrated, drinking a few glasses of water is an easy method that is still definitely worth a try.

Beverages containing electrolytes are also a great way to boost hydration, and could help if plain water does not seem to be working quickly enough.

Take a Screen Break

If you have been spending a significant amount of time staring at a screen, whether this may be your computer at work, your TV at home, or your smartphone, this could be the reason behind your tension headache.

Try taking a break from your screen for a while, and seeing if that eases the pain.

Whether or not your screen is causing your headaches, you should really be taking regular screen breaks anyway, even if this is just for a few minutes at a time to have a drink of water or stretch your legs.

Use a Compress

Another easy method to soothe a headache away is to use a compress, holding this against the back of your neck.

hot compress

Wondering whether to go hot or cold?

If your headache is more of a dull pain, go with a hot compress, whereas if it is pulsating or throbbing, use a cold compress. This will help to lower the temperature of your blood before it enters your brain, reducing any inflammation.

Sniff A Soothing Scent

There are certain herbs out there that have scents capable of clearing even the roughest of headaches.

Here are a few to try:

  • Peppermint Oil – opens up clogged blood vessels in the head and regulates blood flow. Either mix some with water and rub this on the back of your neck, as well as your temples, or simply rub some crushed peppermint leaves on your forehead. You could also make a herbal tea with peppermint leaves, either fresh or dried, and sip this slowly, while inhaling the scent.
  • Lavender Oil this is another herb that is known for alleviating headaches, and can simply be inhaled straight to enjoy its benefits. Alternatively, mix a couple of drops in with some almond or olive oil and massage your head with this, or put a few drops into some hot water, and inhale the steam.
  • Rosemary or Thyme Oil rosemary and thyme oil have been used for centuries to treat headaches. For best results, dab a drop of the oil onto each temple, as well as onto your forehead, and massage this gently into your skin.
  • Basil Oil works as a muscle relaxant, so will clear headaches caused by muscle tension. Make a tea with fresh basil leaves, or simply chew on the leaves themselves. You can also place some fresh leaves into hot water, and inhale the steam.
  • Cloves contains cooling and pain-relieving properties, making them great for throbbing headaches. Crush a few cloves and wrap them in a clean cloth, before inhaling the scent repeatedly. Alternatively, mix some clove oil with coconut oil, as well as a bit of sea salt, and use this to gently massage your forehead and temples.

Try Yoga for Tension Headaches

If you know that your headaches are caused by tension, then yoga is something that you may want to try.

Why?

Yoga relaxes the muscles in your head, neck and back, while boosting circulation to your upper body and brain, all of which can quickly relieve a tension headache.

As soon as you notice the first sign that a headache is on its way, you should give a few of these yoga poses a go, as this will prevent your muscles from going into spasm:

  • The Simple Seated Twist
  • Gomukhasana Arms
  • The Side Stretch
  • Grabbing Opposite Elbows

Take a Magnesium Supplement

Magnesium used to be abundant in the plants and animals eaten by humans, but, due to a depletion in soil quality, natural sources of magnesium are hard to come by.

Why does this matter when you have a raging headache?

Because one of the most common symptoms of a magnesium deficiency is a headache, especially migraines.

Not only do people who experience migraines have lower levels of magnesium in their body than people who do not, but one study found that a regular intake of magnesium could actually lower the frequency of developing a migraine by 41.6%.

Wondering which is the best form of magnesium to take as a supplement?

Go for magnesium oxide, of which you will need between 400-500 milligrams each day. Even if your migraine has already started, taking a magnesium supplement immediately can help to soothe it.

Need some help right now, but don’t have any magnesium supplements to hand?

Try snacking on one of these:

  • Pumpkin seeds
  • Sunflower seeds
  • Blue poppy seeds
  • Cashew nuts
  • Almonds
  • Dark chocolate

sources of magnesium

See if these sources of magnesium help with your migraines; if they do, you can count on having them regularly.

Eat Some Headache-Busting Foods

There are certain foods out there that contain compounds capable of quickly soothing a headache.

Feel the pain beginning to come in?

Head on down to your nearest grocery store and stock up on these ingredients:

  • Cherries – contain a compound called quercetin, which is not only a strong antioxidant, but also has anti-allergy and anti-inflammatory properties. Quercetin helps the body to block out pain, reducing the severity of a headache. Eat around 20 tart cherries to experience the effects, or a glass of cherry juice.
  • Spicy Foods whether you go siracha or hot peppers, spicy foods will clear your sinuses, and therefore open up your airways. This alleviates any pressure and soothes the pain of a sinus headache.
  • Bananas bananas are packed with B vitamins, which increase the levels of serotonin in the brain, meaning that they work in a similar way to an anti-depressant. This then lowers the amount of pain that your body feels, reducing the severity of a headache.

While you are dealing with a headache, it is also important to avoid headache-triggering foods. From cheese to processed meats to artificial sweeteners, try to stick to a wholesome diet when healing your body.

Walk It Off

While you may not feel like exerting yourself too much when suffering from a killer headache, exercise is actually a great way to relieve yourself of the pain.

How?

Exercise triggers the body to release endorphins, which are basically the body’s natural painkillers. If you begin to exercise regularly, you will notice a reduction in the frequency and intensity of your headaches, as well as your migraines.

So, the next time you feel a headache coming on, step outdoors and take a brisk walk, preferably somewhere quiet. Even if this is only for ten minutes, this is still enough time to stimulate your brain to release the endorphins that will soothe your head.

Relaxation Exercises

While additional research in this area is still needed, current studies show that relaxation exercises could really help reduce the intensity of a headache.

What exactly are relaxation exercises?

They could be anything from listening to calming music, using mental imagery to unwind, or doing some deep breathing.

Try this the next time you have a headache:

  • Lie still, breathing in and out slowly
  • Think of a mantra and repeat this in your head, to stop your mind from wandering
  • Beginning with your toes, contract and relax your muscles one at a time, working your way up your legs through your body, until you reach your head.
  • Take your time with this, so that it takes around 20 minutes

Change Your Pillow

If you tend to wake up with a headache in the morning, this could be down to your pillow.

Pillows are designed to keep the head in line with the neck and spine while a person is sleeping, but if you end up with your head being misaligned, this can lead to headaches.

Pay attention to your pillow density, as those that are too soft do not provide enough support, while those that are too hard can lead to other problems.

How often should you be changing your pillow.

Every few months, or when they start to lose their original form. 

When suffering from killer headaches, it can be easy to just reach for the pills to numb the pain, but this is not something that you want to be relying on in the long run. By giving some of these methods a try, you may just find an easy, and completely natural, way to soothe a raging headache.

 

Your Tush Can Predict This

Ah, the big busted ladies. They have been an inspiration for great artists over the years. But, who would have guessed that when Sir Mix A Lot professed his honest admiration for ladies with extra padding, that his interest was purely intellectual? Recent studies have shown a correlation between big butts and levels of intelligence. Could it be possible to have brains and booty?

Recent studies for the University of Oxford and Churchill Hospital in the United Kingdom show that having a larger derriere may be tied to increased intelligence and lower risk of disease. Researchers believe it all has to do with fat distribution. Apparently, a little below the waist padding can help to prevent diabetes, heart disease, and conditions related to obesity.

Scientists in the Journal of Obesity write, “It is the protective role of lower body, that is thigh and backside fat, that is striking, The protective properties of the lower body fat depot have been confirmed in many studies conducted in subjects with a wide range of age, BMI, and co morbidities.”

Apple Vs. Pear
In the race between apple and pear, the pear comes out on top in this match. Individuals with an excess of belly fat tend to have more problems related to obesity than those who have extra weight on their thighs, butts, and hips.

According to Dr. Robert Kushner, of Northwestern Memorial Hospital, “There’s a lot of evidence that shows that the fat depots are not the same in the body. Belly fat is more metabolically active.” That is, the fat stored in the lower half of the body tends to be more stable compared to the fat stored in the upper half. Upper body fat has a greater effect on the overall body and can invoke proteins associated with the onset of diabetes.

Weight Gain and the Brain
Leptin levels are another factor affecting fat distribution. These levels, crucial for appetite regulation, are connected to derriere size as well. According to Elite Daily, obese individuals stop responding to the hormone completely, leading to leptin resistance, a condition similar to insulin resistance. Having a big butt, favors leptin levels in the body, causing the tissue to trap harmful particles and prevent cardiovascular disease.

Larger Butts Equal Larger Minds
As for the correlation between larger behinds and higher IQs, the maintenance of a big behind requires the storage of significant quantities of Omega # fats to boost memory, brain function, and cognitive abilities. Also, research shows that children born to wide hipped moms are smarter than those conceived by thinner mothers.

What do you think of this? More brains, more booty? Let us know!