5 Effective Treatments for Alopecia

 Featured photo credit: Caroline Speranza via flic.kr

We may call hair loss alopecia when we want to be formal and scientific, but let us be straight. Losing your hair sucks. As someone who has had hair loss starting in his early 20s and has a family history of early hair loss, it is tough to see how your friends and family react sometimes. And while hair treatments can help your fight against alopecia, your hair is fighting a battle against Father Time. He always wins.

That sense of desperation creates a rich feeding ground for charlatans and crooks, and so some people do waste their money on unreliable treatments. But some remedies, both natural and chemical, can help the fight against hair loss. Here are a few tips which can make you look your best.

1. Think about nutrition

If you have ever lost a lot of weight at a time, you may have noticed significant hair loss. The Lindora Clinic notes that hair loss is a common side effect to periods of massive weight loss. This is because your body redirects nutrients away from nonessential functions like your hair and towards essential functions like your organs. A lack of protein, in particular, will create hair loss, as that is essentially what your hairs are made of.

Consequently, the first step towards treating hair loss is to eat right. A protein and iron-rich diet will provide the nutrients you need to stimulate your hair, so load up on fish, leafy greens, and chicken. These foods offer other health benefits and can help you slim down without starving yourself and cutting off the nutrients from your hair.

2. Minoxidil

You probably know this as Rogaine, but this drug does work and is one of only two drugs actually approved by the FDA to fight hair loss (the other drug, finasteride is alright). As WebMD notes, “Minoxidil belongs to a class of drugs known as vasodilators. Minoxidil solution and foam are used to help hair growth in the treatment of male pattern baldness. It is not used for baldness at the front of the scalp or receding hairline in men. The foam and 2 percent minoxidil solution is also used to help hair growth in women with thinning hair.”

But minoxidil will only keep your hair growth up for as long as it is administered. When you stop using it, all the hair which you will grow up to that point will fall off and possibly more.

If you want to use minoxidil, use the 5 percent treatment two times per day once in the morning and evening. Take care to really massage it in your head when it is dry and let it sit for a bit.

3. Oil massages

If you are interested in something more natural, then various oils such as coconut or castor oil massaged into your scalp can help your hair growth. These massages help for two reasons. First is that these oils can improve the blood circulation to the affected areas. More blood in your scalp means more nutrients to your hair that will help keep them healthy. Many of these oils also contain minerals and nutrients of their own which can improve your hair health when massaged in.

The second is the massage itself. Stress is one of the key factors behind hair loss and a good massage can relieve any tension you have. Other methods of relieving stress such as deep breathing or meditation are also excellent options.

4. Hair Transplants

Hair transplants are the most drastic but generally the most effective means of battling hair loss. While hair transplants have been around since the 1950s, advances in medicine have made the procedure less intrusive and do a better job at hiding the transplant.

In a hair transplant, a surgeon moves hair follicles from one part of your hair to the other and transplant them into the bald area. The transplanted hair will fall out quickly, but stimulates natural hair growth.

If you are interested in a hair transplant, you have to understand what it entails. First, a hair transplant will cost thousands of dollars and most insurers will not cover that expense. There are also additional medical risks such as an itchy scalp or swelling, as well as the fact that the transplant will fail a small percentage of the time.

Take care to discuss this surgery with a professional certified by the International Society for Hair Restoration Surgery before going under the knife.

5. Visit your doctor

Most of the time, hair loss is embarrassing but harmless. But sometimes, it can be an indication that something is wrong with you. Some examples of diseases which can be associated with hair loss include lupus, thyroid disease, and even HIV. For younger people, hair loss can also be associated with anorexia given the aforementioned link between hair and weight loss.

If absolutely nothing is working to fix your hair and you have other symptoms, you might want to visit your physician. He can confirm that nothing is wrong with you and can recommend other treatments which can help grow your hair back. More Info: lifehack.org

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Why We Need Professional Counseling

The world we live in today comes with a lot of pressure from all aspects of life; it could be work, family, health, the environment, politics and even problems from around the world. Whether you admit it or not, we often succumb to these pressures and wish that there was someone who could shoulder the burden for us. The best among us have to qualms sharing their problems with friends, family or even strangers. Unfortunately, there is another category of people who would rather take their problems to the grave than give an inkling to their suffering. This article may help change your mind.

Professional counseling

Even the boldest people in the society are often quick to dismiss the notion of seeking professional help to deal with certain matters. The idea of sitting in a counselor’s office going through the chapters of your life seems like a strange notion, and some people will even call it cowardly. They prefer to drown out their sorrows in a bottle of their favorite liquor and dance the night away hoping that their worries will find another victim. Well, victim or not, we all need to let off steam at some point in our lives. While some of us need it need more than others, there is no victim in the counseling room, only a winner determined to stay sane. So, what type of problems can counselors solve?

Common problems solved by counselors

Professional counselors do more than getting into your business; they listen with the intent to unearth the source of your issues in a bid to help YOU, deal with your issues better. After a round of counseling sessions, the patient signs off equipped with tools to cope with the particular issues. The most common problems that call for professional help are as follows:

1. Drug addiction and alcoholism

Many additions that plague today’s society ranging from television, the internet, gambling, food additions, etc. However, alcohol and drug dependency is top of the list of addictions that many citizens grapple with from day to day. Alcohol addiction can stem from childhood problems, the pressures at work, bad relationships with family or spouses, significant losses, etc. Whatever the source of the dependency, alcohol and drug addictions have ruined lives and shattered families for generations. If you need a chemical substance to cope with everyday responsibilities, seek professional help before you begin a downward spiral that leads to bigger problems such as failing health and even death. You may ask, why do people get addicted or hooked? The lucky among us can enjoy a sundowner every day or drinking binges while on vacation and still, resume our normal lives. Count your lucky stars because not everyone can manage this. A therapist with experience in this field will be the first to admit that treating alcoholism is an arduous journey that cannot guarantee results. It is common for patients to get ‘cured’ only to fall right back after a couple of months or years. The rule to surviving alcoholism is taking it one day at a time and staying away from triggers.

2. Stress and depression

Mental disorders are a common problem in society, but we tend to downplay them to avoid opening the proverbial Pandora’s box. We face everyday stressors such as work, family, business, endless bills, etc. While a little bit of stress is essential to keep up on our toes, too much of it can easily progress to something bigger. Mental health is a vital part of our general well-being, and it is for this reason why professional counselors will recommend distressing now and then. Take a few moments from your day to appreciate yourself and the amazing things you are trying to accomplish. This little break will not only relieve stress but also boost your enthusiasm to tackle tasks that lay ahead. Most people often interchange the term stress and depression. While the two may stem from similar issues, they are completely different animals. Depression is much more advanced and requires professional counseling to manage. Find the best therapist for you and stick to the program.

3. Relationship problems

This type of problem is all so familiar to many of us who have gone through bad relationships with lovers, siblings, parents, coworkers, neighbors and even the mailman! As professional counselors will tell you, our tendency to fall into a series of poor relationships can stem from our childhood. Your therapist will ask “What happened to you as a child?” If you are the recipient of this question, you may be tempted to think that the doctor is fishing for material to fill up the hour for billing purposes. Who can blame you? Your counselor is right to ask this question because our childhood has a lot do to do with how we relate to people in our adult life. More Info: lifehack.org

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8 Proven Tips for Sleeping Better

Featured photo credit: imsa.edu via sites.imsa.edu

The role of sleep in our lives is more well-recognized than ever before. Our cells literally undergo repair and our brain recharges while asleep. And without an adequate night’s rest, we simply aren’t our best the next day. If you’re having trouble getting enough sleep at night or simply want some easy rules to stick to, here are 8 things you can do immediately with ease.

1. Create a Bedtime Routine and Schedule

Consistency is a powerful tool when it comes to sleep, and performing a daily ritual before you lay down can make a huge difference in sleep quality. Your ritual could include taking a hot bath, doing yoga, meditating or reading a book. As long as you perform the task every day at about the same time, your brain will begin to associate that particular activity or ritual with sleeping.

2. Keep Your Bedroom Dark

Light has a strong effect on your body’s circadian rhythm, and the absence of light typically tells your body and brain that it’s time to power down. You can, therefore, trigger sleepy feelings by making your bedroom as dark as possible.

If streetlights or other light sources are visible from your bedroom window, make sure that your curtains are thick enough to block them. Even small lights, such as LEDs on your computer or other electronic devices, can keep you awake, so consider covering them with electrical tape.

3. Get More Exercise During the Day

You’ll likely have a harder time getting to sleep if the majority or your day is spent doing sedentary activities, such as sitting behind a desk for 8 hours. Try to spend at least 15 minutes every day walking or exercising. Activities that increase your blood pressure and heart rate for a short time use up energy reserves, helping you feel more tired at the end of the day.

4. Only Use Your Bed for Sleeping

If your bed is used for other activities, such as reading during the day or watching movies with your family, it’s often more difficult to associate the space with sleep. You should also avoid snacking or hanging out in bed, no matter the time of day.

5. Clear Your Thoughts Before Laying Down

“Concentrating on things” is the top reason people have trouble sleeping, according to the CDC, behind only “remembering things.” The mind can be difficult to shut down, so instead of laying awake worrying about the future or ruminating on the past, set aside a few minutes before bedtime to sort out your thoughts.

This could mean making a list of tomorrow’s tasks or jotting down what’s on your mind, both the good and the bad, in a notebook or journal. When you integrate the practice of writing down your thoughts and fears into your bedtime routine, you may find that you fall asleep more easily and wake up less often.

6. Change Your Eating Habits

Along with your mind, your diet may be contributing to inadequate sleeping patterns. While laying off caffeine halfway through the day may be a no-brainer when it comes to getting more sleep, you may need to alter your eating habits as well.

By integrating more fresh fruits, vegetables and whole grains into your diet and reducing sweets and high-calorie convenience foods, it may become much easier to fall and stay asleep. You should also avoid going to bed on either a stuffed or empty stomach.

7. Shut Down Your Screens Earlier

Many people unwind by watching a favorite TV program or surfing social media, but this habit can lead to restless nights. At least one hour before bedtime, turn off your screens and leave them off.

Additionally, resist the temptation to pick up your phone during the night. The bright screen may trigger feelings of wakefulness, even in the middle of the night.

8. Find Better Ways to Wake Up

Finally, you may need to alter the way you wake up in order to get better sleep. Fully committing to the day as soon as your alarm goes off may seem nearly impossible, but it can make a huge difference when it comes time to sleep.

Avoid hitting the snooze button, no matter how tired you are. Five or 10 more minutes of sleep isn’t going to make you feel more rested, and you may have even more difficulty waking up after the second alarm. Once you’re out of bed, open the curtains. Sunlight tells our interior clock that it’s daytime, making it easier to wake up and get going. More Info: lifehack.org

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4 Surefire Ways to Reduce Your Annoying Belly Fat

Are you sick of your belly fat?

Excess belly fat can be annoying. It can cause your clothes to stick in all the wrong places, and make sitting in certain positions quite uncomfortable. If you’ve ever been frustrated with your shape, you aren’t alone.

The dangers of an apple shape

Belly fat isn’t just irritating. It is also linked with an increased risk of disease. Scientists refer to those who carry a lot of weight around their midsections as having an “apple” shape. It turns out that a large waistline is associated with an increased rate of disease. Specifically, carrying fat around your stomach elevates your risk for heart disease.

If you’ve tried and failed numerous times to make lasting changes to your shape, know that there is hope! The following four methods form a holistic approach that when combined will make blasting your annoying belly fat a breeze.

Step 1- Focus on aerobic exercise rather than abdominal training.

If you are trying to lose fat from your stomach, you might conclude that your focus should be on abdominal training exercises. However, research shows that aerobic exercise such as swimming and running is actually much more effective at reducing levels of belly fat. There is no evidence that training your abdominal muscles will, by itself, have any effect on waist measurement or levels of stomach fat.

Step 2- Eat more protein and fewer carbohydrates.

The saying “Great abs are made in the kitchen, not the gym” has become well known in fitness circles for a good reason! If you want to reduce your belly fat, you will need to reduce your overall body weight by adopting a healthy diet coupled with a good exercise routine. One simple dietary adjustment you can make is to eat more protein and fewer carbs. Carbs are broken down more quickly relative to protein-rich foods, which means you will become hungry faster and less likely to make sensible food choices. Base your meals and snacks around lean proteins together with vegetables, with modest amounts of wholegrain carbohydrates as a side dish rather than the main component of a meal. For example, a good dinner option is a portion of lean fish, vegetables drizzled with olive oil, and a small portion of potatoes. Instead of carb-heavy snacks such as crackers, chips, or sandwiches, try fruit with a portion of protein. Apple and cheese slices are an appetizing option.

Step 3- Make sure you are not constipated.

Sometimes a distended belly is actually a sign of constipation rather than an excess of stomach fat. Follow these tips to prevent constipation and maintain great bowel health. Watch out for foods that encourage bloating in some people such as beans, lentils, cruciferous vegetables such as broccoli, and grains such as wheat and barley.

Step 4- Avoid drinks sweetened with sugar.

We all know that sugary drinks cause tooth decay but they also encourage the development of belly fat. Eating sugar in foods is bad enough, but ingesting it in the form of liquid is even worse. When you drink a sugary drink, your brain does not register the calories you have taken in, which means that you can consume hundreds of calories that do not fill you up yet still contribute to the development of excess fat. This means that you end up taking in a higher number of calories overall.

Take the four steps above and you can look forward to a flatter belly within weeks! It’s important to remember, however, that you will need to make these steps into ongoing practices if you want to keep your hard-earned changes. Commit to overhauling your lifestyle and you will soon see the benefits.

More Info: lifehack.org

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4 Eating Habits That Help You Relieve Annoying Migraines

Migraine can change your brain

Migraine suffers know what real agony is. Besides the excruciating, pounding headaches, victims must endure the nausea, vomiting and sensitivity to light and sound that most often accompany these headaches. All productivity ceases. To make matters worse, a new study discovered that migraines—specifically ones with aura—can permanently alter the structure of your brain.
Researchers from the University of Copenhagen in Denmark found that those who had migraines with aura showed a 68% increased risk of white matter brain lesions, compared with those who did not have migraines. This terrifying figure prompts us to face the problem of migraine squarely.

Only relying on migraine drugs may backfire

Taking drugs or painkillers is the usual way to deal with annoying migraines. However, most medications available in the market come with side effects, making the dilemma that much harder. In a recent study published by the journal Headache, two-third of the subjects reported symptoms like sleepiness, fatigue, racing heartbeat and difficulty thinking after taking prescribed medications. So is there a more effective way to relieve migraines than taking drugs? I am glad you asked.
The all-natural solution to preventing most migraines begins with your diet. Learning how to relieve and prevent migraines via your diet involves paying closer attention to what you consume and making a few simple lifestyle changes.

1. Be careful with foods with hormones

Be careful when choosing meats–especially beef and dairy products that contain hormones. Try to choose organic, fresh cuts of meat and avoid phosphoproteins. A group of phosphoproteins in milk called “casein,” which comprises nearly 80 percent of all the protein in milk, is a major trigger of migraines and other types of headaches. Doctors often seek to eliminate all sources of casein in a migraine patient’s diet. It is commonly listed as “sodium caseinate”, “calcium caseinate” or “milk protein” on many food labels.

2. Avoid foods loaded with simple carbs and processed sugar

Reactive hyperglycemia or a spike in glucose in the bloodstream occurring after you eat has been deemed one of the most surprising causes of migraines according to CNN Health. Excessive amounts of simple carbohydrates such as white sugar and pasta, can cause migraines. When you eat simple carbs, your blood sugar rises and your body then produces extra insulin to break down the sugar. This causes your blood sugar levels to drop dramatically. That spike and plummet of blood sugar can lead to headaches.

3. Stay hydrated but avoid stimulating drinks

It is common knowledge that dehydration can cause headaches and greatly exacerbates the condition in those who frequently experience migraines. Practitioners recommend that you drink plenty of hydrating fluids- especially water- and limit the amount of alcohol consumed. They also warn that you should avoid large amounts of tea, coffee, soda, and other beverages containing copious amounts of sugar and caffeine which can be triggers.

4. Consume cold food and beverages slowly

Ah yes…the dreaded brain freeze. We’ve all experienced it. It turns out that it is an actual medical condition. It’s called a “cold stimulus headache.” It is characterized by pain in the middle of the forehead or behind the eyes and nose lasting for less than five minutes after rapidly consuming cold food or drink. What’s even more surprising is that some researchers believe that this phenomenon can actually trigger a migraine, so try to take it slow or drink your beverages with less ice.
Research is definitive; migraine sufferers are more likely to have changes in their brains than are people who didn’t have migraines. By making a few simple dietary changes and being cognizant of your eating habits, you can greatly reduce the number of migraines experienced and minimize changes to the brain. More Info: lifehack.org

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How Yoga Changes Your Brain And Mental Health Tremendously

 Featured photo credit: Freepik via freepik.com

If you are a yoga fan, you are probably well aware of how many physical benefits this practice can bring. Studies in the past have shown that yoga can help with weight loss, muscle building and toning, joint flexibility and health and even chronic painful conditions like fibromyalgia and rheumatoid arthritis. But did you know how much this ancient practice could also improve your mental health and abilities? A recent study of adults with mild memory loss showed just how healthy yoga is for your brain.

The Study and What it Found

Researchers, well aware of the physical benefits of yoga, sought to understand more about the mental/cognitive benefits of this exercise regimen. In order to do this, they recruited a group of middle-aged and older volunteers who had, upon interviewing, expressed concerns about their memories and had in fact been diagnosed with a mild form of cognitive decline, a condition that can be a precursor to Alzheimer’s disease and other forms of dementia. These conditions, if they worsen, can have a serious and negative impact on a patient’s quality of life.

The researchers did a brain scan on all patients in order to establish a baseline for their mental activity/function. They then divided participants into two separate groups, one which received a one hour brain training session plus fifteen minutes of practice daily while the other received a one hour kundalini yoga session with fifteen minutes of at-home practice daily (in other words, both groups spent the same amount of time with these interventions each week).

At the end of this three month study, all the participants were given a brain scan again to see if the interventions had had any affect on their cognitive health. It was found that both groups of patients had experienced cognitive improvement in areas of the brain that affect memory and language skills. However, the group which participated in yoga also displayed improvement in areas of the brain which control concentration and attention; in other words, the yoga group also came out of this study with enhanced ability to focus and multitask, showing that yoga was superior to the brain training program to improve mental functions.

“We were a bit surprised by the magnitude of the brain effects,” noted Helen Lavretsky, the lead researcher in this study, when commenting upon the results.

The Study in Context

What is perhaps one of the most interesting parts of this study is that it does not stand alone. It is, rather, part of the growing body of evidence which shows that yoga’s mental/cognitive benefits may well equal or even exceed its physical ones.

In the past, for instance, similar clinical studies on yoga have found a positive link between this practice and depression and anxiety, attention deficit hyperactivity disorder (ADHD), post traumatic stress disorder (PTSD), and even serious psychotic disorders like schizophrenia. One study even found that this seemingly mild, gentle practice was actually better than aerobics at improving brain functions such as speed and accuracy of mental processing.

In short, this study on patients with mild cognitive decline is simply part of a growing body of clinical evidence which shows that yoga, in addition to improving the health of the body, is able to improve the health of the mind as well, not only for problems like memory loss but for mental health issues such as anxiety, depression, ADHD and even more serious issues like schizophrenia. In short, this practice is a truly holistic method to improve all aspects of your health, apart from bringing a high degree of enjoyment and satisfaction to those who participated in it on the daily basis. More Info: lifehack.org

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This Is How It Would Be Like If Physical Diseases Were Treated Like Mental Illnesses

According to WHO, mental illnesses affect one in four people today. Despite this terrifying statistics, it seems that the general public still tend to take physical diseases more seriously than mental illnesses. The possible reason may be that we can actually see the wounds or symptoms of physical diseases, while for mental illness, things can be elusive at times. But, just because everything seems to be fine on the surface, it doesn’t mean that the sufferers of mental illnesses aren’t going through a great amount of pain. Keep in mind that mental illnesses can happen to anyone, no matter how optimistic or joyful they look.

Mental illness mistreatment

One of the most widely spread misconceptions about people suffering from mental illnesses is that they lack the willpower to overcome their problems. This is as inconsiderate as telling the person who is on life support to get up, as is brilliantly portrayed in the comic Helpful advice by Robot Hugs.

By giving advice based on wrong assumptions, we are actually doing more harm than good. It makes the people suffering from mental illness to feel no one understands their struggle. So, in order to not seem too dramatic, or be a burden to their closest ones, they tend to withdraw even more and suffer in silence.

Another common wrong preconception about mental illnesses is that they manifest themselves in the same known way and that all sufferers behave in a socially unacceptable way and are completely dysfunctional. With many high functional types of the diseases, it is becoming even more difficult for family members, partners, co-workers and friends to recognize any symptoms, which lessens the chances for proper and timely treatment.

How we can offer help

Now, that we have new insights about the diseases, we should seek new ways to help the distressed. Scientists are proving that isolated mental facilities are not increasing chances for recovery, which gives smaller communities a chance to help in prevention and treatment alike.

This means that families and people closest to the patient can now have a major role in the recovery process. We should take the time to truly understand a person’s challenges without any assumptions and talk to them in a loving and compassionate manner, making them feel safe and supported. Professional help is required in most cases, yet the support a patient gets from family and friends along with the therapy is crucial for the recovery. It is also extremely important to make them feel a part of the team/family/community by including them in activities of their choice. 

More Info: lifehack.org

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Did you Know that You can Get Pregnant During your Period?

Pregnancy is one thing that frightens some women while others cherish it. It is a great phenomenon of the “Creator” who has blessed women with the power to give birth to another human being. This marvelous process is a genius creation and quite amazing how an egg gets fertilized and the rest of the processes take place, the gestation period starts, symptoms become quite visible and at the end of the gestation period, the delivery of the child takes place. Well, this seems a normal process to some but it’s a process that involves physical as well as emotional sentiments.

Can you get pregnant on your period?

Think of a woman who does not want to be pregnant for some time but unfortunately gets pregnant so what should she do? Should she abort the child? What if a woman who wants a child and gets pregnant but due to some abnormality the child does not grow and forces the mother to abort.

There is a story behind every pregnancy because all women have their priorities and plan for their to-be child. So there are numerous inquiries women ask their Gynae and some weird questions as well, like the most common question that is “can you get pregnant on your period”?

Many women find themselves in dilemma over the topic because they might misinterpret the symptoms their body is showing while the actual reasons may be different and there are chances that she might actually be pregnant. So what is the truth behind this? Lets us find out:

Well, the answer to this question is “YES” a woman can get pregnant if she had sex during her period. Want to know the reasons then read below to get your facts right.

The menstrual cycle

The menstrual cycle is defined as the loss of blood that occurs at the end of the ovulatory cycle, because of the result of an egg not being fertilized by a sperm. Every month women tend to release an egg on approx. 14^th day of her cycle. Before releasing the egg the hormone levels in a woman increases (thicken) to prepare the uterus lining if in case the egg is fertilized and pregnancy takes place. If fertilization does not occur, the lining of the uterus is sloughed off about 14 days later. This is Menstrual Cycle that most women know.

The duration of periods in most women extends from 2 days to eight days and occurs every 26 to 34 days. Ovulation generally takes place midway through the cycle and is the most fertile time in a woman’s menstrual cycle. Ovulation is a process when an egg is released from one of your ovaries. At this time the woman is most likely to conceive. The whole process is complex and hard to understand as a woman cannot track it.

A very short menstrual cycle

There are certain circumstances that need to be right to make this happen. A woman to get pregnant on her periods needs to have a very short menstrual cycle, which is generally the time from the 1^st day of one period to the 1^st day of the next period, or this can happen if a woman has long periods. Conception is likely to take place when sperm and egg meet in the fallopian tube.

Assuming that you have 28-day cycle of periods than between the 12^th and 16^th days the egg reaches maturity in one of the two   ovaries. The egg is then released into the abdomen and gets sucked by the tulip-shaped opening of the nearest fallopian tube. The egg can survive for about 24 hours after its release and if there is a sperm present in the fallopian tube at that time, it can fertilize the egg and lead to pregnancy. And if the egg does not get fertilized it gets out during the period.

This problem is more likely to happen with a woman who has a short menstrual cycle like 22 days. Because of this, they tend to ovulate just a few days after their period ends. And because the sperm can survive for up to six days and in between she has sex during her period, it is more likely that the sperm may still be present when she ovulate and fertilize the egg.

So the next time you think you are pregnant, do some self-check and find out. If this does not help, contact your Gynae. Your body is complex and so do its various processes.

Featured photo credit: netdoctor via netdoctor.cdnds.net

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Is Cutting Carbs Really The Answer To Better Health And Effective Weight Loss?

In the modern age, people are increasingly keen to reduce their carbohydrate intake in a bid to lose weight. As a result of this, a high proportion of contemporary diet plans are focused on cutting carbs and in some instances eliminating them entirely, although this is fraught with numerous risks and potential health concerns.

Not only do studies suggest that the human body should consume a minimum of 130 grams or carbohydrates each day, but cutting your carb intake is also thought to trigger health complaints such as low heart palpitations, headaches, low energy levels and a lack of mental focus.

This highlights the dangers of reducing your carb intake, while it also hints at an insufficient understanding of carbohydrates and their role within a balanced diet. So unless you are allergic to carbs, it would be unwise to eliminate them entirely from your diet.

Is Cutting Carbs The Best Way To Lose Weight?

One of the main myths surrounding carbohydrates (and therefore the biggest source of confusion among dieters) is that they are a primary and universal trigger of obesity. This is far from the case, and there are a number of compelling reasons for including carbohydrates as a key part of your diet.

Carbs are in fact the primary energy source for the human body, while there is also a clear distinction between ‘good’ and ‘bad’ carbohydrates. While ‘good’ or complex carbohydrates (such as those found in whole grains and legumes) contain longer chains of sugar molecules that provide a sustained source of energy, ‘bad’ carbs are usually laced with basic sugars and trans fats that are likely to trigger sudden weight gain.

This has a significant impact on your physical well-being, as not all carbohydrates should be considered as equal within your overarching diet plan. Studies have also proven that there are a number of additional factors that impact on the human tolerance to carbohydrates, including age, daily activity levels and the balance that exists elsewhere in your diet.

These facts not only hint at the benefits of consuming good carbohydrates, but they also suggest that attributing obesity to the consumption of carbs represents a huge oversimplification of a complex topic.

Above all else, all of the scientific evidence confirms that reducing or eliminating the consumption of carbohydrates arbitrarily and for the purpose of losing weight is not to be recommended in any scenario.

The Benefits of Controlling your Carbohydrate Intake

While it may not be advisable to eliminate carbs or minimise your consumption on an arbitrary basis, there is scientific evidence to suggest that carefully controlling your intake can deliver health benefits. Restricting your consumption according to national guidelines at the minimum threshold of 130 grams can enhance your mental performance and clarity of thought, negating the argument that eating fewer carbohydrates actually inhibits cognitive ability and the brain’s functionality.

Clearly, such an approach could have a highly positive impact at home and in the workplace, where lost productivity is thought to cost British businesses alone a staggering £29 billion ($35.1 billion) each year.

There are other benefits associated with sustaining a controlled carb intake, including a reduction of gastrointestinal stress and bloating around the abdomen. The human form can also benefit from enhanced good cholesterol levels, as typically we seek out high-fat alternatives that leave us feeling fuller when we initially eliminate carbohydrates from our diets).

The key to controlling your carb intake is to focus on consuming a predetermined amount of complex carbohydrates each day, while eliminating simple alternatives wherever possible. You must also prepare for an initial period of discomfort when you first begin to reduce your consumption to comply with health guidelines, as this may trigger a considerable change to your diet.

This can manifest itself in numerous ways, including a brief bout of depression as the brain’s serotonin levels plunge suddenly. You may also experience constipation, but these consequences can be offset by maintaining a high fluid intake and replacing any salt that is lost from your diet.

This will relieve the symptoms, which may last for a period of two weeks as your body adjusts to its new diet and carbohydrate intake.

Further Steps Towards Managing your Carbohydrate Intake

Regardless of whether you wish to simply enhance your diet or lose weight to fit into your dream wedding outfit, you will need to follow a number of steps when reducing and managing your carb intake.

Firstly, there is a need to calculate your desired carbohydrate intake per day, taking into account the factors that we have already discussed such as your weight, height and level of tolerance to carbs. Those with an intolerance to carbohydrates or the foods that contain them will need to manage their diet carefully, as this will help them to avoid any uncomfortable, allergic reactions.

It is also imperative that you calculate your daily number of carbohydrates in accordance with your activity levels, as carbs provide energy that the body uses throughout the day. Those who are largely inactive or work at sedentary jobs should aim for the minimum consumption level of around 130 grams, while those who partake in regular exercise should increase their intake depending on their existing level of fitness and the precise nature of the activity that they indulge in.

This is particularly true for body builders or those of you who are aiming to increase their muscle mass. Good and complex carbohydrates are crucial to achieving this goal, and it is recommended that serious athletes consume 1-3 grams of carbs for every pound that they are looking to add in muscle.

Once you have determined your daily intake, you simply need to maintain a consistent diet beyond the two week period of transition to see initial results.

Clearly, there is no single low-carbohydrate diet plan that is suitable for everyone, and arbitrarily choosing a diet plan or eliminating carbs entirely can be extremely damaging for your health. Instead, it is important to understand the function of carbohydrates within the human body, before calculating your required intake in line with a host of personal factors.

Then, you can manage your consumption to achieve desired fitness goals, while also maintaining a healthy body and mind in the process. More Info: lifehack.org

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5 Signs You’re Drinking A Little Too Much

A glass of wine with dinner, just one more beer for the road, a misty memory of the evening before. How do you know if the amount you are drinking is starting to get out of control?

Here are the five key signs that you are drinking to excess.

1. I need a drink…

You can’t say no to a drink, you crave alcohol and cannot wait for that 6 o’clock glass of wine or bottle of beer.

There is a point when having a social drink is not enough, you just need to have a drink. What started as a way to relax and put a stressful day behind you is now something you must do to relax.

2. I need to drink more to feel the same buzz…

Just that one drink is no longer enough, you need at least two or three beers to get the same effect or you find you are no longer putting the bottle of wine back in the fridge. As with any addiction you body will build up a tolerance and there is a risk you can slip into alcohol dependency.

There are different levels of dependence and it may not necessarily involve drinking excessively, you can start with a psychological dependence, the ‘I need a drink’ feeling  or believing ‘I cannot relax without a drink’. Sadly this can all too quickly become a physical dependence where your body will show physical symptoms including shaking, sweating or nausea if you do not have alcohol in your system.

3. I have a drink most days…

Social drinking is perfectly acceptable, but when you find you are drinking most days, you need to consider if you have a problem. The National Institute of Alcohol Abuse and Alcoholism states ‘”men should not exceed 4 drinks per day or a total of 14 per week and women should not exceed 3 drinks a day or a total of 7 per week”. The American Heart Association suggest even lower levels stating that “men should not exceed 2 units/day and women should not to exceed 1 unit/day to stay healthy.”

You need to be particularly careful when you drink at home, a single unit of alcohol is classed as a measure of spirits, half a pint of average strength lager or two-thirds of a 125 ml glass of wine. Outside of the controlled measures of a bar, it is easy to find yourself serving much more than a unit and slip into drinking more than you think you are.

4. I drink alone…

Finding yourself reaching for a drink when you are by yourself could be a sign of a problem. Research has shown that drinking alone can be linked to heavier drinking and a greater risk of addiction.

There is nothing wrong with enjoying a drink at home, but be aware when you find you are regularly drinking when you are alone.

5. I don’t have a problem with drink… Honestly…

Denial can be a big sign, if you find you cannot admit you are drinking too much. When you hear yourself saying ‘I’m not that bad…’ or ‘I just have a drink or two,’ consider if this really is the truth.

This is where friends or partners can be vital to help you. Admitting you have an issue is a massive step but can be helped by those around you helping you see your drinking is becoming an issue. If your partner or friend is in denial your role in helping them recognise and acknowledge the issue is vital. You can be pivotal in getting them on the road to recovery.

What are the risks of alcohol?

There are many health risks associated with long-term alcohol abuse. These include high blood pressure, risk of stroke, liver disease, fertility problems, impotence and an increased risk of cancer.

To understand the risks of drinking, the following is what will happen to your body as you drink more alcohol:

• Moderate drinking – 1 – 2 units

You may notice an increase in your heart rate and your blood vessels expand. You will become more sociable and talkative.

• 4 – 6 units

The alcohol starts to cause a reaction within your brain, with your judgement and decision making gets affected. You may start to feel more reckless and uninhibited. Your coordination and reaction time are reduced.

• Heavy Drinking –  8 – 9 units

Your speech begins to slur and you may suffer from blurred vision. The alcohol is unlikely to be out of your body overnight so you will most likely wake with a hangover.

• Excessive Drinking – 10 – 12 units

Your coordination will be seriously impaired and you are at a serious risk of having an accident. You may feel drowsy and depressed due to large amounts of alcohol in your bloodstream.

Of course, in addition, you need to consider the cost of alcohol and the large numbers of empty calories contained.

How to get back in control…

If you realise you are drinking too much you can take steps to recover, the first stage is to acknowledge you are drinking too much and to be willing to make a change. If you are at an early stage, you can look to reduce your alcohol intake and give your body time to recover.

Having a break from alcohol can help you greatly. Research by University College London has seen individuals who gave up alcohol for four weeks notice improvements to their liver function, blood pressure and cholesterol levels and were also at lower risk of developing diabetes and liver disease. A break from alcohol can be useful to ‘reset’ your drinking levels and detox. Your body and your wallet will thank you!

However, if you are alcohol dependent, you may find that a sudden reduction may cause withdrawal symptoms including nausea, sweating, a craving for alcohol and shaking. Here it is best to seek professional advice before attempting to cut down on your intake. In this way, you can be advised of a sensible programme to reduce and then eliminate your dependency safely.

Enjoy life, in control

Nobody is denying that a drink with friends or family is a great way to enjoy an evening, or that a glass of wine with a meal is anything but positive. However, it is all about recognising how much is too much and to enjoy yourselves without needing alcohol.

Learn more about drinking in popular culture with the sober drinking game, where you can learn what famous people from William Shakespeare to Dudley Moore said about drinking!

Cheers! More Info: lifehack.org

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 Featured photo credit: Jenn and Tony Bot via flickr.com

Becoming a dentist is not a very easy task. It needs a lot of hard work and dedication.

If you choose to become a dentist, you will have to work extra hard but remember that there are countless benefits of choosing the dental industry. It can open you to a lot of opportunities and you can get the chance to work in several different fields.

You can work one on one with patients while providing dental care to people on a daily basis. You need to go through years of education and training. After that comes the period of certification but once you get it, you can make most of your career. If you want a successful dental career, then you have to provide the best oral care to the patients.

Here are some tips for having a successful dental career.

1. Making the Practice Unique:

If you to run a successful dental place, then it is important that you establish you practice and create your reputation as one of the best in your area. You also need to identify the unique element of your practice, market it and protect it as well. Whether you are offering a variety of health services or you have certain specialty cannot just attract customers but also retain them.

To get the best out of your unique attributes you need to promote them regularly. You can promote them in your dental advertisements or while interacting with patients. You can look for unique and efficient methods for advertising like brochures, newsletters, and social media content.

2. Creating Office Culture:

Once you have determined the attributes that set you apart from other dental practices you can look forward to discovering the office culture. You do not need to develop a new office culture because it already exists.

Components such as your personality, expectations, systems, behaviors and communication of staff members together create the office culture. Knowing the unique method of things you can enhance the productivity while attracting good staff and the patients will continue to come back to your office.

3. Expanding the Services:

You can expand your clientele by looking for ways to increase your services. Expanding the services can result in improving the value of your services and also develop a reliable reputation among your contemporaries.

It is possible that the size of your office is a hurdle in the potential productivity. You can also buy the latest and best equipment. You can buy all the new supplies through online services as they can provide dental supplies worldwide.

4. Flexible Financial Options:

You want to retain the customers then it is important to provide a broad range of choices when it comes to payment. The patients will be more willing to get the treatment recommendations if there are more payment options. They are more likely to return for dental care if that is the case.

Apart from insurance coverage, credit, cash, personal check and special financing can make sure that individual financial circumstances do not interfere with the decisions regarding dental health.

5. Do not forget the Engage:

To make your dental practice a success you need to have a certain number of clients which are loyal and will always come to you for their oral check-ups. It is important to retain customers because it is less expensive as compared to getting new clientele.

If you want to have loyal patients, then you cannot just rely on giving common services. You need to improve the services, offer convenient hours, easily accessible location, etc. to gain the loyalty and trust of the customers. The digital age has provided several opportunities to dentists so that they can reach the potential patients.

6. Upgrading the Scheduling System:

The scheduling system can do much more than just booking the appointments. It helps in creating a better flow of patients and increases the productivity as well. It is highly helpful in decreasing the stress of patients and the staff.

It can help in making the services more efficient, and the patients will always be satisfied. It is important that the dental practice is efficient, flexible and keeping the scheduling software updated.

Professional training and continuous education are essential elements of running a successful and profitable dental practice. Apart from training, it is essential that the staff dealing with patients on the phone and during the visits is trained in how to interact with the patients. More Info: lifehack.org

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This Easy Breath Test can Help Discover the Cause of your Recurrent Abdominal Cramps

 Featured photo credit: www.rcemlearning.co.uk via rcemlearning.co.uk

 Living a healthy life has become an impossible thing in today’s ecosystem. With the polluted environment, people’s eating habits and diet have also become worse, which is affecting the digestive tract and making them sick with several gastrointestinal disorders. Well, it happens sometimes even when you are taking a healthy diet, rich in vitamins, protein, and minerals. Despite all this, your gut starts reacting badly to some of the meals you have.

This type of condition is generally recognized as the food intolerance. For instance, when a human body is intolerant to a specific sugar, and when you eat a food containing that specific sugar, then your digestive tract doesn’t absorb the sugar and it then passes it to the stomach where it’s malabsorption causes flatulence, diarrhea, abdominal pain, bloating, and several other symptoms of gut function disorders.

Why Doctors Suggest A Hydrogen Breath Test?

Is it your gut flora behaving abnormal or is it a specific sugar causing the problem? All can be diagnosed by a hydrogen breath test.  A healthy human body doesn’t produce hydrogen unless it is from the malabsorption of carbohydrate.

These are the bacteria in the colon, which produce hydrogen when comes into the contact with the unabsorbed carbohydrates. When the digestive tract finds difficulty in absorbing the sugar or carbohydrate in the small intestine, this unabsorbed sugar is passed into the large intestine where bacteria break down the sugar and produce hydrogen, which is absorbed in the blood and reached to the lungs. Humans thus breathe out hydrogen, where it is measured for the diagnosis.

What is the Hydrogen Breath Test?

This test helps in diagnosing the type of malabsorption you have. You can determine the intolerance to any sugar, such as fructose, lactose, sucrose, or sorbitol. Small Intestinal Bacterial Overgrowth can also be diagnosed through the same test. Bacterial Overgrowth occurs when a huge count of bacteria from the large intestine started moving into the small bowel and causes gut functional disorders, such as bloating, abdominal cramp, etc.

So, if you are facing the symptoms of gut functional disorders, such as bloating, diarrhea, abdominal pain, flatulence, constipation, etc., then you need to go for this non-invasive breath test.

Things to Consider Before the Test:

If the doctor has recommended you for the breath test, then he will definitely provide you with guidelines to follow before performing the test.

you should take this seriously and follow the pre-test requirement mentioned in the test kit manual. If you have gone through some medication or some surgery, then it is good to consult with the medical professional before the test.

Mandatory Pre-test Preparations

Here, we are listing a few pre-test preparations below, which are mandatory to consider:

1.    Stop taking antibiotic two weeks before the test.

2.    Avoid eating the food, containing carbohydrates before two days of the test.

3.    Avoid heavy and flavored meal a day before the test.

4.    Stop eating and drinking and smoking 12 hours before the test. Fasting before the test is necessary for correct diagnosis.

5.    Avoid smoking until the test is completed.

What is the Test Procedure?

In this test, you will have to blow the balloon exhaling your breath into it. After that, a small amount of sugar, such as fructose, lactose, sucrose, or lactulose is given to you for ingestion.

After ingesting this, the breath sample is collected again. This process will be repeated every 15 to 30 minutes. Once the test is completed, the different breath samples are analyzed and examined to interpret the results. If you experience any symptom of gut functional disorder during the test, this is also considered by medical professionals to interpret the test result.

The plus factor of this test is that you can order the test kit home and perform the test yourself for various carbohydrates. However, the test sample can be diagnosed by medical professionals only. More Info: lifehack.org

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