Health and Fitness


5 Changes That Will Boost Your Healthy Lifestyle Choices

Simple Ways To Supercharge Your Healthy Lifestyle Choices
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When it comes to leading a healthy lifestyle, we will all have our own ideas and preferences that will make it happen. But when you’re not really sure what you need to do to be fit and healthy, it’s hard to work out what it is best for you. When this is the case, you need to know what kind of options you have. If you’re focusing on your diet and exercise, then you’re getting off to the right step. But maybe you want to take things that little bit further and see what you can do to boost the healthy lifestyle choices that you’re making. So if you’re ready to make a few changes to your lifestyle, here are five that you may find the most beneficial.

  1. Drinking Water In The Morning

What do you do when you first wake up? Reaching for the coffee might be most natural to you, but it’s not always going to be the best for your health. Sure, it will give you energy, but the best thing for you first thing in the morning is to drink water. If you’re able to drink ice water when you wake up, or hot water with lemon, it’s going to give you a lot of energy and help to improve your energy too. The lemon water, in particular, is a great detox drink for first thing in the morning.

Lime Water
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  1. Utilizing Natural Beauty Alternatives

If you’re someone that heads to the beauty aisle and picks up the latest names and brand, you’re not alone. But not everything you see in drug stores or high-end boutiques will be the best for you. Because really, you can’t beat natural beauty alternatives. There are lots of different coconut oil uses that work well for your beauty routine. From your skin to your hair, you should find that opting for something natural is much kinder to your body.

  1. Slowing Down

Next up, you should really think about slowing down. There are so many reasons to slow down, but doing it for your health is the most important. If you suffer from a lot of stress, slowing down can help with this. You’ll be able to calm your mind, and resting more can often alleviate any physical symptoms that you experience too.

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  1. Focusing On Plant Power

When it comes to your diet, what are your focusing on? As well as looking to avoid processed foods as much as possible, you should look to focus on plant power. Plant-based foods are some of the best out there. If you want to get the most out of your diet, going plant-based could be exactly what you need.

  1. Increasing Your Daily Fresh Air & Sunlight Exposure

Finally, there’s also a simple change that you could look to utilize – and that’s getting enough fresh air. Not only will fresh air help to boost your mood and help you to sleep, but getting some sunlight exposure will top up your vitamin D levels. Overall, your mind will feel calmer, your energy levels will increase, and you’ll feel a bit perkier in yourself.

Managing Diabetes for Life, It Can Be Done

Diabetes may stay with those that are diagnosed with it for life, but that doesn’t mean that those people who are diagnosed with cannot manage it for life. Yes, those that are diagnosed with diabetes can manage their diabetes for the remainder of their life, whether they are diagnosed with it early on or later on.

So, if you are a diabetic, make sure to never give in in regards to it. And, make sure to take heed of the diabetes managing advice below, too. By doing so, you might just save your life.

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First of all, learn all about it

If you are a diabetic, whether recently diagnosed or not, then you simply must learn everything there is to learn about diabetes. You must do so because you are the most important member of your health care team, and thus that means that you must know everything that you are dealing with. You must know the difference between the types of diabetes: Type 1, Type 2 and Gestational. You must know as much as you can about blood sugar levels and how they are impacted by diabetes and all of the medicine taken to combat it. You must seek more info on medicines such as Januvia, even if you’ve never heard of it before. And you must know your diabetes ABCs: A is for the A1C test, B is for blood pressure, C is for cholesterol.

Once you know all of these things and everything else there is to learn about diabetes (and there’s a lot more, believe me) you will be well on your way to managing your diabetes for life. And, fear not because if you, for whatever reason, find yourself struggling when trying to learning all of these important things, then you can learn more about diabetes by involving yourself with support groups on the matter.

Surround yourself with a health care team

As previously mentioned, you are the most important member of your health care team. And, as the most important member of it, it’s down to you to actually form it. It’s down to you to put the others members of it in their place and it’s up to you to actively seek their help.

What your health care team should consist of is a bunch of experts in their respective fields who will be able to provide you with the knowledge and help you need to successfully circumvent and manage diabetes. These experts should be: your dentist, a diabetes doctor, a diabetes educator, a dietitian, an eye doctor, a foot doctor and a pharmacist. You should surround yourself with this crack team of experts in your health care team because they will each provide you with specific assistance that you need to manage each specific area of your diabetes.

But, it’s not just experts in the field of health provision that you should be surrounding yourself with. No, you should also be surrounding yourself with loved ones who are going to support you through your diabetes, especially during the earliest stages of it, in order to keep you on the straight and narrow in regards to it. Yes, you’re going to need someone to tell you to cut back on the chocolate every now and again and you’re going to need somebody to help you stay fit and healthy, and that’s why you need a strong network of support surrounding you. So, don’t be afraid to talk to your loved ones and don’t be afraid to ask them for their help.

Take your condition seriously

As strong as your supporting network is, and as helpful as they may be in regards to keeping you on the right path in regards to managing your diabetes, ultimately it all comes down to you. It all comes down to you to manage your situation and to do all you can, all the time, to bettering it. And, the only way you are going to do this is if you take your condition seriously.

When taking your diabetes condition seriously, the first thing that you should engrain into your head is that diabetes is SERIOUS. There’s no such thing as a ‘touch of diabetes’ — diabetes is serious and can kill you. Therefore, you need to take it seriously, you need to take your food choices seriously, you need to take your weight seriously, you need to take your sugar levels seriously and you need to take the taking of your medicine seriously. If you don’t, seriously, you will put yourself in grave danger.

Learn how to cope with your diabetes day by day

Seriously, as a diabetic, every new day that you get to see and live through unscathed is a blessing. And, if you want these blessings to continue in your life way into your future, then you need to be doing all you can, at all time, to cope with your diabetes.

The first thing to do when coping with diabetes day by day in order to ensure a bright, long future for yourself is to learn how to lower your stress levels. You see, stress can be detrimental to blood sugar levels and can raise it through the roof, and that’s why you need to practice your breathing and find something in your life that calms you. The second thing to do, of course, is to eat well. And, this doesn’t just mean eating well for one or two days of the week, this means eating well seven days a week. This means doing things like making a diabetes meal plan for yourself and only ever indulging on foods that are low in calories and saturated fat. Quite simply, this means coping with your diabetes day by day, not one day on one day off.

Diabetes can be managed, and it can be managed for life. But, it can only be managed for life if the advice above is taken into consideration and those that are diabetic vow to do all they can to keep themselves healthy.

Alternative Ways to Stay Fit and Healthy

If you just can’t stomach five pieces of fruit or veg a day and couldn’t think of anything worse than going to the gym either before or after a long, hard day at work, then you should know that there are alternative ways to stay fit and healthy. And, these alternatives ways of staying fit and healthy are themselves healthy and safe courses of action to take, so don’t be afraid to take them!

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LCHF diets

If you feel like you are being held back from living a fit and healthy lifestyle because you don’t have the motivation or self-discipline to stick to a traditional form of dieting, then a low carb, high fat diet could be exactly what you’re looking for simply. It could be what you’re looking for, quite simply, because it rewards overindulgence on fatty, fulfilling foods!

These sorts of diets, such as the Ketogenic diet, replace the consumption of carbohydrates with the consumption of fat in a bid to acclimatise our bodies into burning the fat that they consume for energy rather than the carbs that they consume, and when this happens weight is shred in as quick and as a healthy time as possible. And, as stated on, these kinds of diets are also good because they make us feel far more full far more often, meaning picking at food throughout the day (the true enemy of weight loss) is instantly eradicated.

So, don’t be afraid to embrace an unconventional diet that falls into the category of LCHF, despite what anybody might tell you about dieting and how it is done ‘properly’.

Bring the gym to your home

Don’t let a pure hatred of the gym stop you from working out and reaching your optimum fitness levels — bring the gym to you!

When you do so, and when you starting using all of the things in your home that can be used as gym equipment as gym equipment, you will put yourself in the best position possible of boosting you fitness performance without having to pay for gym membership and without having to wait for others to be done with the equipment before you can have a turn. For instance, you can use your bathtub as a piece of gym equipment, and what’s more you can use it as a piece of equipment that will train and strengthen many different area of your body. Well, you can strengthen your core by doing planks in your tub, you can build you triceps by doing seated side bends on your tub and you can add muscle mass to your pectorals by using your tub to do push ups on. And, when you’re done working out, you can draw yourself a nice hot back to relax in!

So,  don’t be afraid to turn that food pyramid upside down and don’t be afraid to season your dishes with things that might increase their fat levels, and don’t be afraid to avoid the gym completely, because doing so might just keep you fit and healthy.

Taking Care Of Your Smile For Your Physical & Mental Health

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There are so many things that can mess with your mental health – and a lot of those things can be how you see yourself. Insecurities can play on your mind constantly, and when you team that with potential health issues, the stress and worries can be really detrimental to your mental and physical health. A smile can say so much about a person, but when you’re constantly conscious of your teeth, it can quickly get in the way of your happiness. Luckily, there are things that you can do to look after your teeth and to correct any issues you might have.


Many people think that the more that you brush, the whiter your teeth will be. But that’s not true. The toothpaste that we use contains the right chemicals to kill bacteria, but it also counteracts the natural, protective chemicals that we produce to keep the enamel on our teeth strong. This can easily be managed by brushing your teeth twice a day, which is enough to kill bacteria and keep the mouth clean, and to allow the natural hardening of the enamel. Team your brushing with a regular floss and mouthwash routine.


Your diet plays a huge part in looking after your teeth. Calcium is one of the most important things that you need to ensure the strength of all your bones, so if you have a dairy intolerance then you might need to look into supplements for your diet. Sugar is the enemy of your teeth – it eats away at the enamel and reveals the porous, yellowish dentin underneath, allowing cavities to form. Caffeine and carbonated drinks have a similar effect, but caffeine will also stain the enamel brown and yellow. Another thing to steer clear of is smoking – the tar rots and stains the tooth, and can cause gum disease. Just because you’re presenting with a list of ‘don’t’s’ doesn’t mean that you can’t enjoy any treats, simply all in moderation, and if you do have a high amount of sugar or caffeine, then slip in another quick brush. Switch to drinking and fizzy drinks through a straw, and swap you gum to sugar-free.


Having regular check-ups should be something you don’t miss. They can see a lot more than you can and can identify potential issues before they have time to take hold. They can also be the answer to fixing any issues you might have with your teeth. Corrective surgery for damage done to the teeth is pretty routine, and you can opt for extra procedures if your insecurities are too much. And there isn’t any shame in that. If you have any major concerns – and not just for your physical health, but also concerns that affect your mental wellbeing, then go to your dentists, like Trolley Dental practice, and talk to your dentist and get advice on what can be done to help you.

Fighting The Big C – Why Chemo Isn’t Enough

Unfortunately, whether you know someone who’s going through a hard time trying to beat it or whether the disease that has so far left your relatives untouched, there’s no denying that you can’t ignore cancer any longer. Risks are everywhere, from the air you inhale to the food you consume, and it’s why it’s so important to spread awareness. As February is the national cancer prevention month, there is no better time to discuss the risks and the get informed about this deadly disease. Indeed, thanks to science and constant medical progress, nowadays a cancer diagnostic is not synonymous with a tragic end. In fact, early detection can save many lives, which is why it’s so important to listen to your body and react fast. The most feared element, when it comes to the fight against cancer, is the chemotherapy treatment, which can be straining for the mind and the body. More importantly, it’s not the only thing you can do to help your body to heal.

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Yes it’s great, but it’s not a miracle cure

While it is a conventional treatment for cancer, it doesn’t mean the chemotherapy is safe and easy for the body. In fact, most patients face serious side effects, from hair loss to fertility issues. However, there’s an important fact about a chemo cure, and it’s that it’s not perfect. Indeed, while it destroys cancer cells, its effects are more often than not only temporary. Stem cells that survived chemotherapy can create a new tumor growth later down the line. That’s precisely why it’s important to adjust your health routine to ensure lasting results. Eating carrots can help to reduce the risks of pancreatic cancers, and it can lower the risks of gastric cancer too. Tomatoes can protect men from prostate cancer, but they can lower the risk of any cancer altogether. Finally, broccoli is one of the most powerful cancer-fighting foods as it can stop the formation of blood vessels in tumors.

There’s one major side effect: nausea

There is currently no other treatment that offers the same level of success across the board than chemotherapy. While radiations are effective, their use is limited to certain types of cancer. Consequently, most patients have to deal with unpleasant side effects, especially nausea and vomiting. That’s precisely why more and more oncologists prescribe medical marijuana strains to help reduce the negative impacts of chemotherapy. Marijuana provides indeed one of the most powerful relief cures against nausea, which can significantly improve the everyday life of countless of patients.

It’s difficult to relax

Finally, mood swings and irritability are expected consequences of the chemotherapy treatment. More patients record high levels of stress and frustration for the entire duration of the treatment, even with the support of additional medication to limit side effects. It’s essential to help your mind relax with soothing activities, such as yoga which can influence your mood positively. Breathing techniques and restful postures are crucial to help regain control of your mind and let go of your worries.

Fighting the big C is not an easy fight. But it’s important to know that cancer doesn’t define you. You are still in control, and there are plenty of things you can do to beat it.

Five Common Genetic Health Issues

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Your family, and particularly your parents, can be seen as an indicator of your health in the future. While genetics are not an absolute predictor of health conditions you may face, they nevertheless are a huge contributor to the issues you may experience over the course of your life.

While this may sound worrying, it’s actually a good thing. Knowing your family history is incredibly beneficial when it comes to all health conditions, from the minor to the major. If you have a genetic link to conditions, you can be on the lookout for these, and can help doctors finetune the diagnostic process specific to your exact family history.

Below is a list of the some of the most common genetic illnesses. If you have any of these in your family history, it’s important to mention it to doctors if you are experiencing symptoms or health ailments– the genetic component could be the deciding factor in terms of diagnosis.

Pattern Baldness

Most of us may think of pattern baldness as a male condition, but it affects women too. If you find that your hair is thinning or falling, knowing that there is a history of pattern baldness in your family can help your doctors decide if there might be an underlying cause, or just a continuation of a family trait.


Short-sightedness, formerly known as myopia, tends to run in families. If you experience problems with blurred vision, the medical professionals you work with will find it beneficial to know if there is a history of short-sightedness in your family. Blurred vision can have many causes, so the genetic component will be taken into account. If you do discover you’re myopic, then treatments like Lasik can help correct the issue relatively simply, but other causes of blurred vision may require further investigation.

Breast cancer

Breast cancer is a very common hereditary cancer. If you have any breast cancer in your immediate family, then this is something doctors need to know about. There are even genetic tests you can have done to identify if you carry the genes that have been found to be responsible for breast cancer, which is a test you may want to consider if many female relatives who have suffered from the condition.

Huntington’s Disease

Huntington’s Disease causes neurological impairments, such as loss of memory, speech problems, and cognitive disturbances. You will usually be aware if there is a family history of Huntington’s Disease as it tends to appear dominant in a family line; you can then discuss with doctors to see if you want to be screened for the condition yourself.


Endometriosis is a condition that causes the uterine lining to grow outside of the uterus, causing pain, heavy bleeding, and potentially fertility problems. Recent research has shown that endometriosis may have a higher genetic component than previously thought, so if you suffer from these symptoms, your doctor will want to prioritize endometriosis as a possible diagnosis.

In conclusion

When you know you have these conditions in your family, it can be daunting, especially for the more severe conditions. However, it’s important to see that knowledge is power, and that the secrets hidden in your DNA could help to unlock a diagnosis — and thus successful treatment — as quickly as possible.