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11 Simple Tips for Stress Relief

Posted on March 13, 2018 by Georgia Berry

Our mental health is very important. Millions of Americans are suffering from mental health conditions every year. Based on the data from the National Alliance on Mental Illness, one in 5 American adults are affected by mental illnesses. One of the major root causes of mental health conditions is stress. It is important that we avoid stressful conditions and environment to keep our mind healthy.

Let us know 11 tips on how to effectively reduce stress:

Eat right

Eat fruits and vegetables. Avoid sugary and salty snacks. Foods that are rich in omega-3 fatty acids can keep your heart healthy.

Exercise

Cardiovascular exercises are proven to relieve stress. It is important that you move your body and muscles to avoid stress. Walking is the most perfect and easiest choice.

Listen to music

Listen to relaxing music. According to studies, slow-paced music can help lower blood pressure and can lower the levels of cortisol, the hormone that is linked to stress.

Drink tea

Tea contains caffeine which makes our brain feel relaxed and calm. They are also rich in antioxidants that get rid our body of toxins.

Meditate

Research suggests that daily meditation make your brain stronger in fighting stress. To meditate, you just have to sit up straight, close your eyes and recite a mantra.

Breathe deeply

According to a study, deep breathing can counter the effects of stress by lowering the blood pressure and slowing the heart rate.

Laugh

When you are happy, the brain boosts chemicals called endorphins which help lighten your mood and give you a relaxing feeling. This will also decrease cortisol levels which are related to stress.

Sleep well

Your mind and body need rest. It is important that you achieve at least eight hours of sleep every night. Sleep is very vital in maintaining your blood pressure. Lack of sleep is also seen as the major cause of stress.

Call a friend

When you’re feeling stressed, do not hesitate to talk with your friend. Through this, you can release the tension and the pressure that keep you stressed.

Unwind

Always maintain a balance in your life – work, family, and social life. During weekends, consider going out of town or going to the beach just to unwind and refresh your mind.

Evaluate yourself

Take five minutes and evaluate how you are doing. Check if you can still manage the stress. It is important that you are aware of your own mental health.

Infographic by: www.theglobalsuccessacademy.com

8 Reasons Why You Need Cardio Exercises

Posted on December 14, 2017 by Georgia Berry

Health is wealth. We need to eat healthy foods that are rich in vitamins and nutrients to keep our body healthy. But apart from diet and proper nutrition, we also need to exercise. The Department of Health and Human Services recommends that an average human should get at least 150 minutes of moderate cardiovascular exercise every week. There are a lot of forms of cardiovascular exercise – running, biking, and swimming, among others.

Cardiovascular exercise or aerobic activity plays a vital role in keeping our body healthy. Here are the 8 reasons why you should start doing cardiovascular exercises now!

Lose weight

Cardio exercises are perfect if you want to lose weight. A pound is equivalent to 3,500 calories. Based on the table provided by Harvard Medical School, a 185-pound person loses 355 calories from running with speed of 5 meters per hour in just 30 minutes. Thus, the individual can lose a pound in two weeks of consistent cardio.

Burn belly fats

Cardiovascular exercises are also perfect to eliminate belly fats. The burning effect depends on the intensity of the aerobic activity. According to a study, postmenopausal women lost fats in their belly and other parts of their body when they performed 300 minutes of cardio exercises per week.

Improves heart health

Apparently, aerobic exercises promote cardiovascular health. The American Accreditation Healthcare Commission found out that cardiovascular exercises can reverse some heart disease risk factors. Moreover, regular cardio exercises the heart, increasing its rate level which promotes proper blood circulation.

Enhances brain function

The Harvard Health Publications have found out that cardiovascular exercises can enhance brain function. According to one study, aerobic activities increase the size of the hippocampus, the portion of the brain which is related to learning processes and verbal memory.

Boosts energy

Engaging in physical activities increases your stamina. With this, cardio exercises can prevent you from fatigue syndromes and the feeling of getting tired easily. When your body is exposed to cardiovascular exercises, it will adapt to the demands of the activity.

Alleviates depression

Cardio exercises also uplift the mood. According to a research, 156 depressed participants saw how aerobic activities changed their view in life. In 16 weeks of consistent cardio, 70% of the total participants were no longer diagnosed with major depression. The research found out that cardio provides an alternative medicated approach in treating depression.

Promotes sound sleep

According to a study, people who perform 150 minutes of cardio per week experience 65% of improvement in their sleep. Based on the findings of the National Sleep Foundation, cardio exercises do not just manage depression, but it can also treat insomnia. Aerobic activities have great effects on the circadian rhythms (body clock).

Prevents chronic diseases

Physical activities can strengthen your immune system which prevents you from acquiring chronic diseases, including heart disorders, premature death, obesity, and type 2 diabetes. Performing cardio exercises decreases blood pressure, reduces body compositions, and balances insulin levels, among others.

The 14 Healthiest Vegetables in the World

Posted on November 15, 2017 by Georgia Berry

The vegetables are among the greatest gifts of the Earth to humans. They are rich sources of all the essential vitamins and nutrients. However, according to U.S. Centers for Disease Control and Prevention, only one out of 10 Americans eat fruits and vegetables.

If you want to achieve a longer life, reconsider these 14 healthiest vegetables in the world to be included in your diet:

Spinach

30 grams of spinach provides 56% of your daily vitamin A and K requirement. A spinach is also rich in antioxidants which can prevent you from certain chronic diseases, especially cancer.

Carrots

Probably the richest source of vitamin A is the carrot. One cup of carrots provides 428% of the daily recommended value of vitamin A. It is also a powerhouse of antioxidants, vitamin K, and potassium.

Broccoli

Broccoli is loaded with Sulforaphane, a significant substance that is proven to reduce the production of breast cancer cells. Eating broccoli also lowers your risk from acquiring heart disorders.

Garlic

Garlic is considered the best defense against heart disorders. It also has the potential of reducing your risk of certain cancers, diabetes, and digestive problems.

Kale

A cup of raw kale provides calcium, copper, potassium, and B vitamins. It also contains vitamins A, C, and K, and antioxidants which are beneficial in promoting good heart health. Another study suggests that it can lower blood cholesterol and sugar.

Green Peas

Green peas are loaded with essential nutrients – fiber, protein, vitamins A, C, and K, folate, niacin, riboflavin, and thiamin. They are effective in supporting digestive health and eliminating cancer cells in the body.

Ginger

Ginger is used in curing nausea and vertigo. It also contains anti-inflammatory properties which can treat disorders like, gout, lupus, and arthritis. Other studies suggest that ginger can treat body pains and even diabetes.

Asparagus

Vitamin K, selenium, thiamin, and riboflavin are plenty in asparagus. Half a cup of asparagus also supplies your folate needs. Asparagus is recommended for pregnant women.

Swiss Chard

The most notable strength of Swiss chard is its potential of preventing damages caused by diabetes mellitus. It contains fiber, protein, manganese, magnesium and essential vitamins.

Red Cabbage

A red cabbage is a rich source of anthocyanins which can help decrease cholesterol levels. Red cabbage extracts can also strengthen the heart and liver from inflammation and damages. It is also a good vitamin C source.

Red Bell Pepper

Red bell peppers are very rich in beta-carotene and vitamins B and C. They also contain lutein which helps prevent cataracts, macular degeneration, and other eye vision problems.

Beet Greens

A rich source of vitamin K is the beet greens. They are proven to decrease your risk of getting type 2 diabetes. It is also a very good provider of iron for strong immune system.

Sweet Potatoes

Sweet potatoes are perfect sources of fiber and protein. They also provide vitamin A, B and C, manganese, and potassium. They can decrease your risk of certain types of cancers.

Collard Greens

Collard greens can decrease your risk of getting osteoporosis. According to a study, eating collard greens per week can help prevent the development of glaucoma that can lead to blindness.

Among these 14 super vegetables, which is your favorite?

Take Care of Your Eyes with These 10 Effective Ways

Posted on September 17, 2017 by Georgia Berry

The eyes are very important. It provides humans access to the world. Thus, everyone is required to take care of their eyes. Apart from again, we need to be cautious of our actions and our environment. In the statistics, there are over 250 million suffering from vision problems, including Computer Vision Syndrome. In the United States, more than 43 million people will suffer age-related eye disorders by 2020, according to the American Academy of Ophthalmology.

To prevent vision problems, take care of your eyes with these 10 effective ways:

Proper Nutrition

In order to achieve good eye health, one must eat foods that are rich in Omega-3 fatty acids, zinc, lutein, zinc, and vitamins E and C. They prevent vision problems, including cataracts and macular degeneration. Foods like salmon, tuna, eggs, nuts, and beans are good for the eyes.

Quit Smoking

Cigarette smoking increases your risk to acquiring cataracts. The smoke can also damage your optic nerves which will develop to macular degeneration, uveitis, and other eye problems.

Protect Your Eyes

Protect your eyes from extreme UV rays by wearing the right pair of shades. Too much exposure to UVA and UVB rays can cause macular degeneration. Specialized coatings in lenses are also available for specified eye health benefits.

Avoid Rubbing Your Eyes

Rubbing your eyes is never the solution to ease the itch. Rubbing can cause friction in your eyes which will lead to redness and irritation. If you experience itchy eyes, wash your eyes with warm water or buy prescribed eye drops.

Wash Your Hands

In certain cases, your hands may be in direct contact with your eyes – putting contact lenses, removing eyelashes or putting makeup. It is important that you keep your hands sanitized before you touch your eyes to avoid the spread of bacteria.

Stay Hydrated

When we get dehydrated, one part that is affected is our eyes. Our eyes need moisture, and one way of keeping the moisture is by drinking a lot of water.

Exercise Your Eyes

According to American Academy of Ophthalmology, regular exercise can delay the onset of macular degeneration. But apart from exercising our body, it is also important to do eye exercises to strengthen your eye muscles.

Get Adequate Sleep

Our eyes need to rest, too. According to Centers for Disease Control and Prevention, our eyes are required to have at least five hours of sleep to replenish. Lack of sleep may cause eye spasms and can lead to serious vision problems.

Give Your Eyes a Break

Remember the 20-20-20 rule. If you are using the computer, make sure that you give your eyes a break every 20 minutes, then look at an object that is 20 feet away from you for 20 seconds.

Visit Your Eye Doctor

Lastly, it is very important to meet your eye doctor once a year. The ophthalmologists will check if you have eye problems. They will also recommend you eyewear that will aid your vision. Moreover, they will prescribe you some vitamins and supplements that will keep your eyes strong.

10 Ways to Manage Your Children’s Use of Technology

Posted on June 16, 2017 by Georgia Berry

Being a parent in the digital era feels like you are obliged to provide your children a smartphone or any digital gadget. Technology changes how our children learn and develop. Through gadgets, they are exposed to various learning opportunities. On the other hand, overuse of technology provides negative health effects to our children.

According to U.S. Centers for Disease Control and Prevention, children spend 8 hours a day just watching electronic screens. From 26% in 2012, children using tablets increased to 55% in 2016 (Influence Central, 2016).

As parents, you are responsible for regulating your children’s use of technology. Here are our ten ways on how to effectively manage your children’s exposure to gadgets:

Limit Screen Time

Specify the time that you allow your parents to use smartphones and other devices. It is recommended that they use technologies for about two hours daily only. A study suggests that children like the idea of having a schedule for their phone use.

Engage Children in Physical Activities

Encourage your children to play outdoors with other children. This will prevent them from obesity and will improve their social skills, very essential for their development.

Make Sure They Sleep on Time

According to research, children should sleep about 10 hours a day. Make sure that they go to bed and sleep as early as 8 in the evening. Do not allow gadgets within their reach during sleep.

Monitor Their Digital Activities

Always monitor what your children watch on TV, apps they play on their tablets, and content they access on the internet so you can avoid them from violent and sexual contents.

Let them Practice the 20-20-20 Rule

It is important that they take a break from using technologies. Let them practice the 20-20-20 rule – take a 20-second break every 20 minutes and focus on anything about 20 feet away.

Don’t Let Gadgets Do the Babysitting

Most parents now rely on smartphones to entertain their babies. However, exposing your toddlers to technologies at an early age affect their cognitive development and other areas of their health.

Use Gadgets with Good Lighting

Discourage them from using gadget at very poor lighting conditions. This will cause them computer eye syndrome or eye strains and even headaches. Make sure you enable the auto-brightness mode.

Educate them on the Consequences

As parents, it is your primary duty to educate them about the health consequences of using technologies. Let them realize that real social interaction is still healthier than just looking at their tablets.

Consider Signing a Contract

Some parents also consider signing a contract with their children. The contract specifies the time or duration the children are allowed to access their smartphones and gadgets. If you need a guide, there are several cell phone contracts available on the web.

Spend Time with Your Children

Most importantly, do not ever lose time with your children. How your children grow depends on how you raise them. Be a responsible parent to have a responsible child.

10 Ways Technologies Are Affecting Your Children’s Health

Posted on May 15, 2017 by Georgia Berry

In this modern era, children are exposed to television, computers, smartphones, and gadgets at an early age. Technology is seen as a tool to aid their learning and development. According to Influence Central, the average age of children owning a smartphone is 10.3 years old. Tablets have been the most popular device among children. 64% percent of the total children population in the United States have access to the internet through their tablets.

Despite the ideal goal of gadgets for children, scientists and researchers warn on the possible negative effects of gadget use to children’s health.

Here are ten reasons why gadget use in children should be regulated:

Impaired Learning

According to Pagini (2010), overexposure to technologies, including smartphones, TV, and the internet has been associated with impaired learning among children. It also contributes to children developing increased impulsivity, speech development delay, and attention deficiency, among others.

Delayed Development

Small (2008) suggested that the use of technology in children promotes delay in their cognitive development. Children should be exposed to the real environment. Thus, gadgets are detrimental to children learning and development (Rowan, 2010).

Epidemic Obesity

Since children are busy with their gadgets, they are less exposed to physical activities, like playing outside or sports. According to a survey, one out of four children in the U.S. is obese because of their inactivity. They are at risk for an early heart attack.

Sleep Deprivation

According to a study, children spend 6 or more hours using their gadgets. 60% of parents do not restrict their children from using technology. With this, Kaiser Foundation (2010) found out that children are sleep deprived which affects their grades in school.

Mental Illness

The use of technology also increases the risk of children from acquiring mental illnesses, especially depression. Technology overuse may also contribute to the rising rates of children with attachment disorder, autism, bipolar disorder and more.

Computer Addiction

When children cannot control their use of technology, they are gradually entering the addiction phase. According to Gentile (2009), one in 11 children is addicted to technology. Less parental supervision on children contributes to their addiction.

Radiation Emission

Smartphones and other wireless devices are categorized by the World Health Organization as “2B risk” due to radiation emission. Thus, they issued a cautionary warning to parents to regulate the use of technology among children in 1 to 2 hours per day only.

Digital Dementia

Gadgets steal the attention of children. They lose responsiveness to the external environment. Thus, overuse of technology can contribute to attention deficiency and decrease in memory and concentration.

Anger Problem

TV and the internet are sources of violent media content. According to Anderson (2007), young children are exposed to sex, murder, rape, torture and other violent acts which causes them to develop aggression and anger problems.

Not Sustainable

Rowan (2010) suggests that technology is no longer sustainable for the children. With too much attention on gadgets, they lose vision for the future. They even cannot keep in touch with the real world.

As early as now, it is advised that parents supervise their children in using technologies.