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11 Natural Health and Nutrition Tips That Are Evidence-Based

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Natural Health

In a health and wellness world where trends come and go, it’s important to stick with practices that stand the test of time. These herbal health and nutrition tips are backed by research. Follow them daily for improved energy, mental readability and overall wellbeing. 1. Avoid sugary beverages. Replace with water, tea and low-sodium fruit juices.

1. Eat More Fruits and Vegetables

Eating a variety of fruits and vegetables is essential for a healthy diet. Fruits and vegetables are low in saturated fat, salt and sugar and provide important nutrients.

Previously, the health message was five servings of fruit and vegetables daily, but today’s recommendation is to fill half your plate with produce on most days.

Choose produce that is a rainbow of colors for the greatest variety of phytochemicals.

2. Eat More Protein

Protein’s runaway popularity has a health halo, but research indicates that the source of protein and not its quantity is what matters most. Eating more protein from healthy sources like beans, nuts, fish and poultry is linked to a lower risk for disease and premature death.

Getting too little protein can lead to muscle loss and a weaker immune system. Aim for 7 grams of protein per day.

3. Eat More Eggs

Eggs are loaded with protein and other nutrients like omega-3 fatty acids, vitamins A, B5, and B12, iron, phosphorus, and folate. They’re also an excellent fat-burning food.

Registered dietitian nutritionists recommend consuming three whole eggs (yolk and white) per week as part of a balanced diet, as long as you don’t have cardiovascular disease or high cholesterol levels. They’re inexpensive and easy to prepare.

4. Eat Less Trans Fats

Even foods labeled “trans fat free” can contain small amounts. Check the Nutrition Facts panel and the ingredients list, and avoid fried foods, savory snacks, frozen pizzas and margarines made with partially hydrogenated oil (PHO).

Consuming too much artificial trans fats raises “bad” cholesterol levels and lowers “good” cholesterol. This increases your risk for heart disease. Replace these fats with healthy, natural fats such as olive, canola and safflower oils.

5. Eat More Whole Grains

Eating more whole grains is an important part of a healthy diet. Whole grains provide complex carbohydrates, B vitamins, antioxidants and trace minerals.

When choosing bread, pasta and cereal, look for the term “whole grain” in the list of ingredients. Also, check the label for added sugar and sodium. Eating more whole grains lowers inflammation and helps you control weight. The soluble fiber in whole grains helps promote regularity and prevents constipation.

6. Eat More Nuts

Nuts and seeds are nutritious snacks that can be a great addition to a heart-healthy diet. They contain healthy fats and fiber and may also provide plant sterols and L-arginine. Several large studies found that people who replace less healthful snacks with nuts have a lower risk of cardiovascular disease (CVD) over time.

Choose raw, unsalted nuts and avoid mixes that are coated in salt, sugar or other unhealthy additives.

7. Eat More Fish

Seafood is a healthy choice that is packed with protein, zinc and vitamin B12. Some varieties are also rich in omega-3 fatty acids. Choose fish that is low in mercury, like anchovies, salmon, sardines and tuna.

Eating fish helps reduce the risk of heart disease and improves brain function. It’s a great alternative to processed meats, which are often loaded with sodium.

8. Eat More Whole Grains and Lean Meat

Eating more whole grains is one of the best nutrition tips. Choose whole grain breads and cereals, brown rice, quinoa, corn and oats.

Ideally, you should consume six 1-ounce servings of grains each day, three of which should be whole grains. Look for the word “whole” before a type of grain and avoid refined grains. Also, avoid added sugar. Aim for natural sweeteners like honey and maple syrup.

9. Eat More Whole Grains and Lean Meat

RD-approved whole grains include those from cereal grasses (like wheat, barley and oats) as well as those from non-grass plants called pseudocereals (like quinoa and buckwheat). They provide heart-healthy fiber and important vitamins and minerals, including folate, B vitamins and iron.

The USDA’s MyPlate recommends six 1-ounce servings of grains daily, with half being whole grains. Try these RD-approved recipes to make the most of this carb-rich food group:.

10. Eat More Whole Grains and Lean Meat

The latest nutrition guideline MyPlate recommends six 1-ounce servings of grains per day, with half of those being whole grains. Grains are complex carbohydrates and pack a host of nutrients, including heart-healthy soluble fiber and the B vitamins thiamine, riboflavin and niacin.

Look for grains with the “whole grain” stamp and skip refined versions. Try these RD-approved recipes

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Health & Fitness

Weight Gain and Stress Management: Coping with Life’s Challenges

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weight gain

In our fast-paced and often high-pressure world, stress has become a common experience for many individuals. While stress is a natural physical and mental reaction to life experiences, its chronic presence can have profound impacts on health, including weight gain. Understanding the connection between stress and weight gain is crucial in developing strategies to manage both effectively.

Understanding the Stress-Weight Connection

Stress, particularly chronic stress, can lead to weight gain in several ways:

1. Hormonal Changes:

Under stress, the body releases cortisol, a hormone that can increase appetite. Elevated cortisol levels, especially when prolonged, can lead to overeating and weight gain.

2. Emotional Eating:

Many people turn to food for comfort during stressful times. This emotional eating, often involving high-calorie, sugary, or fatty foods, can contribute to significant weight gain.

3. Disrupted Sleep:

Stress can interfere with sleep patterns, leading to sleep deprivation. Lack of sleep is linked to weight gain, as it affects hormones that regulate hunger and appetite.

4. Reduced Physical Activity:

High-stress levels can reduce motivation and energy levels, leading to decreased physical activity and subsequent weight gain.

Strategies for Managing Stress and Weight

Managing stress effectively is a key component in controlling weight. Here are strategies to help balance both:

1. Identify Stress Triggers:

The first step in managing stress is to identify its sources. This could be work pressure, relationship issues, financial worries, or health concerns. Recognizing these triggers can help in developing strategies to cope with them.

2. Healthy Eating Habits:

Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Avoid using food as a stress reliever. Instead, try to maintain regular meal times and pay attention to hunger cues.

3. Regular Exercise:

Physical activity is a powerful stress reliever. Activities like walking, jogging, cycling, or yoga can help reduce stress levels and prevent weight gain. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, along with strength training exercises.

4. Mindfulness and Meditation:

Practices like mindfulness and meditation can help reduce stress. They encourage a focus on the present moment and can provide a break from stress triggers.

5. Adequate Sleep:

Ensure you are getting enough sleep. Establish a regular sleep schedule and create a restful environment. Avoid caffeine and electronics before bedtime to improve sleep quality.

6. Time Management:

Effective time management can reduce stress levels. Prioritize tasks, set boundaries, and delegate responsibilities where possible.

7. Seek Professional Help:

If stress becomes overwhelming, consider seeking help from a mental health professional. Therapy, counseling, or stress management programs can provide effective coping mechanisms.

8. Social Support:

Lean on family, friends, or support groups. Sharing your concerns and experiences with others can provide relief and help in finding solutions to stressful situations.

9. Relaxation Techniques:

Incorporate relaxation techniques such as deep breathing, progressive muscle relaxation, or guided imagery into your daily routine.

10. Hobbies and Interests:

Engage in activities that bring you joy and relaxation. Hobbies can serve as a healthy escape from everyday stress.

Overcoming Emotional Eating

Emotional eating is a common response to stress but can be managed with the right strategies:

  • Identify Emotional Triggers: Understand the difference between emotional hunger and physical hunger. Emotional hunger is often sudden and craves specific comfort foods.
  • Find Alternatives to Eating: When stressed, instead of reaching for food, try a hobby, talking to a friend, or going for a walk.
  • Mindful Eating: Practice mindfulness when eating. Focus on the taste, texture, and enjoyment of food, which can prevent overeating.
  • Healthy Snacks: If you need to snack, choose healthy options like fruits, nuts, or yogurt.

Incorporating Exercise into a Busy Schedule

Incorporating exercise into a busy routine can be challenging but is essential for stress management and weight control:

  • Short Workouts: Even short bursts of exercise, like 10-minute walks, can be effective.
  • Active Transportation: Consider walking or cycling to work or the store.
  • Exercise with Friends: This can provide social support and motivation.
  • Home Workouts: Use online resources for home workouts if you can’t go to a gym.

Long-term Strategies for Stress and Weight Management

Managing stress and weight is a long-term commitment. It involves lifestyle changes and consistent efforts.

Continuing from where we left off:

Long-term Strategies for Stress and Weight Management

1. Establish Routine:

Creating a routine can provide a sense of control and predictability, reducing stress levels. Include regular meal times, exercise, work, and relaxation in your daily schedule.

2. Continuous Learning:

Educate yourself about nutrition and stress management techniques. Understanding the science behind stress, eating habits, and exercise can empower you to make healthier choices.

3. Setting Realistic Goals:

Set achievable goals for both stress management and weight control. Unrealistic goals can lead to frustration and increased stress.

4. Monitor Progress:

Keep a journal or use apps to track your progress. Monitoring can help identify what works for you and areas needing improvement.

5. Celebrate Successes:

Acknowledge and celebrate your achievements, no matter how small. This can boost your motivation and help maintain positive changes.

6. Consistency:

Be consistent with your efforts. Managing stress and weight is an ongoing process, and consistency is key to long-term success.

The Role of Self-Compassion in Stress and Weight Management

1. Avoid Self-Criticism:

Be kind to yourself. Avoid negative self-talk, which can increase stress and lead to emotional eating.

2. Practice Self-Care:

Make time for self-care activities that you enjoy and that help you relax.

3. Acceptance:

Accept that stress is a part of life, and it’s normal to have ups and downs in your weight management journey.

4. Seek Balance:

Strive for a balanced approach to life, considering work, relationships, relaxation, and physical health.

Combating the Cycle of Stress and Weight Gain

Breaking the cycle of stress and weight gain requires a holistic approach:

  • Understand the Cycle: Recognize how stress leads to weight gain and vice versa.
  • Break the Cycle: Implement strategies to manage stress and make healthy food choices.
  • Seek Support: Don’t hesitate to ask for help from professionals or loved ones.

Conclusion

The relationship between stress and weight gain is complex but manageable with the right strategies. By focusing on stress management, healthy eating, regular exercise, and self-care, you can effectively cope with life’s challenges while maintaining a healthy weight. Remember, the journey to managing stress and weight is unique for each individual, and what works for one person may not work for another. Patience, perseverance, and a positive attitude are key to finding balance and achieving long-term wellness.

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Health & Fitness

Do Acne Scar Removal Creams Work?

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Scar Removal Creams

Acne scar removal creams are a non-surgical treatment for these types of scars. Acne scars may develop from poorly treated blemishes on the skin. And although acne scars develop from a severe attack of acne, they can result from normal outbreaks. Unfortunately, acne scars may cause psychological problems on a person especially when they occur on visible parts of the skin such as the face. Acne scars may present themselves in different shapes and sizes. Some may take a wavy shape while others may be large. These may have an ice-pick type of texture.

Acne scars may make us look dull and ugly. With that, you may lose your self-confidence and feel as if you are not being presented in the best way possible. Acne scars can also make you feel unattractive. This is especially when they are being viewed by everyone.

Scar removal creams

To remove acne scars from your body, you can use some acne creams on the market that are designed for just that. However, using the creams alone will not work as you just need to prepare your skin for treatment. Before using acne creams, you need to cleanse and care for your skin for days. You can use warm water and soap to cleanse your skin. Alternatively, you can use a water-soluble cleanser to wash your skin and free it from dust and grime.

After cleansing, follow an exfoliation process that involves the use of an astringent, a mask containing benzoyl peroxide, and salicylic acid. However, you have to be very careful when using benzoyl peroxide as it causes burning, irritation, redness, and flaking. Additionally, you have to take a sufficient amount of water daily to keep your skin well hydrated. Water will also flush all the toxins from your body. To crown it all, eat a well-balanced food that is rich in vitamins and minerals.

Apply a topical cream

The good thing is that you can use a topical cream that will help reduce the severity of scars and possibly eliminate them. These creams come with ingredients such as Redmond clay that has a drying and a tightening effect on the skin. Also, the creams come with white willow, a compound that has anti-inflammatory effects, aloe-Vera that soothes the skin, and green tea, which is a known anti-oxidant. You will also find that most of these products are loaded with vitamin A.

The use of acne scar creams can bring a lot of benefits to your skin and body. First, the cream could help you achieve healthy skin and complexion. There are scar creams that help you fight blemishes on the skin. There are acne creams that contain sulfur. Sulfur is important as it will read the skin of dead cells and bacteria. This will leave your skin clean and free of all blemishes.

When shopping for the best acne scar creams on the market, it is advisable to use trial and error before establishing the most suitable cream for your skin type and condition. Once you find a product that your skin responds best to, stick with it as it takes time to generate the desired results. Acne creams are a type of product that requires a lot of patience as they take very long to produce the right results. If you watch closely, acne scar creams will not only eliminate the scars but also have a difference in the texture of your skin.

Skin lightening creams

Skin lightening creams on the market contain ingredients such as hydroquinone, corticosteroid, and tretinoin. These compounds are very important in lightning dark spots that occur as a result of acne attacks. As the scarred part of the skin lightens up, the scar will begin to disappear.

Bleaching creams

Hydroquinone is the active ingredient in bleaching creams that has a major role in eliminating scars from the skin. For the best scar removal experience, you should continually use the product for several months.

Conclusion

You can never be very sure when it comes to scar removal as you can never predict how your skin is going to respond. You have a solution though. When shopping for the right acne scar cream on the market, choose the products with a money-back guarantee as these will ensure that you get your money back if the product does not work. With this kind of arrangement, you will have nothing to lose. Want to know more about does scar cream work? visit on hyperlinked site.

Remember, the main role of the acne cream is to revitalize the dead skin cells around the acne area. Acne leads to skin damage and once it subsides, it may cause some skin discoloration. Application of acne creams on the skin will speed up the healing process of your skin and get that radiant tone back. But as we have seen above, you can apply the scar removal creams twice a day for the best results. The best time should be once in the morning and the other right before going to sleep. Doing this will cleanse your skin and prevent bacterial and fungal infections.

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Health & Fitness

Scar Creams – Do They Work?

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Scar Creams

Scar marks may result from injury, acne, or pregnancy. These scars can cause a lot of stress on the bearer especially when they occur on a visible part such as the face. This is especially since acne can cause you to lose your self-confidence when in front of people. Unfortunately, not everyone can afford the expensive laser treatments and on the other hand, home remedies are not that effective at treating scars in a limited time. Therefore, many people are left wondering how to remove the scars as soon as possible.

A good place to start is to see a dermatologist or a skin specialist who will diagnose the scar and recommend a suitable scar removal cream for the job. The main role of scar creams on the market is to revitalize the dead skin cells around the affected area. Conditions such as acne leave patches of damaged skin with dark coloration. By applying scar creams on this area, you will get faster healing of the skin and a radiant tone back. To achieve the best results with the use of these creams, you should consider using the cream twice a day. Applying the cream early in the morning and right before going to sleep in the evening will give you the best result. The applicant of scar creams also eliminates fungus and bacteria from the skin.

Caution

The user should avoid over-applying scar cream on their skin as that can damage the skin and cause it to be oily. Therefore, users have to follow a strict application regime that adheres to the directives of the health practitioner.

Also, you should not use scar removal cream as you wish. This is especially if you have sensitive skin as the scar removal cream can worsen the affected area. For that, you would need something milder and lighter. It is therefore recommended for all people with sensitive skin to consult with a specialist before using scar removal creams. The good thing is that there are some good scar creams on the market that can work well with your type of skin.

Do scar creams work?

Back to our original question: Do scar creams work? This question is a bit difficult to answer because people’s skin reacts differently to various scar cream products on the market. However, it is important to note that the use of scar creams in the removal of scar is less expensive than other treatments such as microdermabrasion, clinical dermabrasion, or laser treatment. The good thing is that most scar removal cream products on the market provide product guarantees in case a user is dissatisfied for any reason.

Many people choose scar creams because as they are safer than other forms of laser treatments available. It is a fact that expensive scar treatment methods can have bad side effects that can leave your skin damaged. Fortunately, most scar cream products on the market are safe and gentle to use on all skin types. Furthermore, they have no known side effects. All approved scar removal creams on the market are generally made with natural ingredients with no harmful chemicals that could damage the skin.

Convenience

Unlike other scar removal treatments that will require you to book an appointment, visit the treatment center to have the procedure done as requested, the use of scar removal creams can be done at home and at a time of your choice. This provides a lot of convenience for the user especially since t will not interfere with their normal schedule.

how effective scar cream is going to be on you s purely dependent on how much you are willing to use it, how severe the scars on your body are and the result you are looking to get from the medication. Interested to know more about how does scar cream work? Click on hyperlinked site.

How scar creams work

Scar creams are formulated with ingredients that reduce tensions on the scar through:

  • Provision of moisture to soften the upper layers of the skin.
  • has a protective barrier that retains moisture
  • Helps cells regenerate and reestablish the connective tissue under the skin.

Conclusion:

Scar creams are designed to fight scars on different parts of the body including the neck, arms, neck, and other exposed areas. Most creams contain a special formula that provides the skin with proteins and vitamins.

Scar creams are designed to work on conditions such as discoloration, acne, pigmentation, and scars around the body. The creams are made of natural ingredients that help clear scars arising from various reasons.

When used correctly, research has shown that scar creams work most of the time. The creams are formulated with ingredients that help reduce and eliminate scars from the body. The creams have several vitamins and proteins that will start working on your skin immediately after application. These ingredients target scars and are not harmful to the body.

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