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7 EASY Health Tips You Can Start Now!

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7 EASY Health Tips You Can Start Now!
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1. Up Your Iron

No not as in lifting weights. Although that’s not such a bad idea either. According to the Mayo Clinic, an iron deficiency can leave you feeling sluggish, irritable, weak, and unable to focus.

Boosting your iron intake can also reduce your risk of anemia. You can up get more iron by eating lean beef, kidney beans, eggs, tofu, dark green vegetables, nuts, and peanut butter.

Or, if you have a strict diet or would rather keep things simple, you can also take a quick and easy Iron Supplement.

Vegitable

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2. Increase Your Fiber Intake

Research suggests that by eating 25-30 grams of fiber per day you can reduce the risk of developing heart disease and high blood pressure.

Which is great since heart disease the leading cause of death in the USA. You can increase your fiber intake by eating more fruits, vegetables, and beans. Just like taking an iron supplement, there are a plethora of fiber supplements and ways to increase your fiber intake if you don’t want to just do it through food.

I always get these really good fiber bars from the store but you could also get a powder supplement and mix it in with water or some other beverage you regularly drink.

3. Find Ways to De-Stress and Relax

Let’s face it; stress and anxiety are an unfortunate part of life. I think we all know the effects of prolonged stress. More prone to disease, lowered life expectancy, and so on. This is why it is paramount for anyone to learn ways to relax their mind and body when it feels like a NASCAR race is going on inside of your head.

A great tip I learned years ago is to re-frame stressful situations. I will ask myself what can I learn from this experience or how can this benefit me in the long term. I also re-frame the stress with the thought that yes this may be stressful, but it is stressful because it matters.

You can also take a minute and take deep calm breaths while trying not to focus on anything aside from your breathing. I’m really not an expert on meditation, but these guys are, and many my friends swear by practicing meditation daily. I really need to commit to the practice more. And finally, laugh more. Watching your favorite comedian on YouTube for a little bit can go miles for the way of how you will feel.

4. Cut Back On Processed Foods

If I could name 2 of my favorite things it would be doughnuts and crispy french fries. I’ll bet I love junk food just as much as you do. But the unfortunate reality is the less junk food we eat, the more likely we are to be happy.

According to a study done at the University College of London in 2009, the odds of depression in people who ate a lot of processed food was 1.58. Compare that to only 0.64 of people who identified themselves with eating more ‘whole foods’ like fruits and vegetables and lean meat.

5. Stay Optimistic

Optimism may just be the secret to long life. A study conducted at the University of Michigan linked optimism to lowering your risk of a stroke. Another study in the Canadian Medical Association Journal found that as an optimist ages, they tend to get fewer disabilities and live longer than optimists.

So if you don’t see the world as sunshine and rainbows, you can still change your view. Elizabeth Lombardo, PHD and author of A Happy You, argues that pessimism is a learned behavior; which means anyone can also learn to be optimistic. Similar to reframing stressful situations, you can, and should, Reframe your frustrations.

The University of Kent found that people who saw the positive side of things in an otherwise frustrating scenario were happier and more satisfied at the end of the day.

6. Walk Outside in Nature

I think we all know a good walk outside can clear your head. But now researchers have linked walking outside to have some great benefits to your mind and well being.

In several studies, volunteers were asked to go for two walks at the same time or distance. One of the walks was done inside, either on a track or treadmill, and the other walk was taken outdoors.

In almost all of the studies, the volunteers reported enjoying the outside walk more and, when the participants were given psychological tests at the end of the walks, scored significantly higher on measures of vitality, enthusiasm, pleasure, and self-esteem and lower on tension, depression, and fatigue after they walked outside.

7. Drink More Water

Water has the great benefit of having no fat, calories, sugar or carbs, and will curb your thirst and appetite naturally. Studies show that individuals who drink more than five to six glasses of water a day are 40% less likely to suffer from a heart-related death.

Lack of fluids in the body can also take a toll on your energy levels. According to Amy Goodson, a dietitian for Texas Health Ben Hogan Sports Medicine, being even slightly dehydrated, as little as 2% of normal fluid loss, takes a toll on energy levels. Scientists at Vanderbilt University Medical Center also discovered that water increases sympathetic nervous system activity.

Which is responsible for activating the body’s responses to stress, raising blood pressure, energy use, and alertness. When I first really focused on drinking water I partook in a lot of carbonated water. Which also seriously curbed my Diet Coke consumption (another benefit). Now I like to use those water flavors like these so I’m not going through a case of carbonated water in 3 days.

I am Sakibul Islam, a blogger and corporate professional. I've started devoting my time to write on issues like encouraging people to use organic products at home and making the home look beautiful on a low budget.

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Fitness

6 Muscle Building Exercises You Can Do While Sitting at Your Desk

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Muscle Building
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6 Muscle Building Exercises You Can Do While Sitting at Your Desk
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One of the concerns of people who have a regular eight hour job is the impossibility of choosing the best time to exercise. Most of the time, an overtime is required for you to finish the job before the set deadline. But you do not have to worry anymore because you can now exercise even while you are sitting in front of your desk. Yes, you read it right. You can stay fit and maintain flexibility without going out of the office.

muscle building

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Here is a list of the exercises that you can do.

Single-arm lateral raise

For this exercise, you just need to place your chair on the side of your cubicle or the nearest wall to your table. First, sit up straight with your spine in perfect upright position. Now, extend your right arm straight on the side. Maintain a shoulder height in extending. Make sure that your palm is reaching the wall of the cubicle. Now, push your palm against the surface. Push for 10 seconds and do it on the other side. You can do 6 repetitions for every side.

Biceps curl

All you need to do is to position your chair closer to the desk. The perfect position is when you can comfortably push up without feeling like you are not in control of your balance. Now, sit up straight, put both arms on the table. Close your fist and make sure that your elbow is at a 90 degrees angle. And finally, push against your desk. You can adjust the height of your chair to get to the most comfortable position. Ten seconds will be enough for a push. You can repeat this six times.

Triceps pushdown

The steps are almost the same with the biceps curl though the focus is the triceps. Move closer to your desk and adjust the height of your chair in a more comfortable position where you can easily rest your arm as you maintain a 90 degrees angle for your elbow. Put both arms on the table. Clench your fist and turn as if you are turning a hammer. Now, push up and focus on raising your triceps. Do this six times and that would be enough for the day.

Abdominal Crunches

Move your chair and leave enough space for a leg workout. If you can do it even with your desk in front of you, it would be better. But if you think it is easier within an open space, you can move away from the table. Sit properly; you can rest your hands on the sides of the chair where you can get control and support later on. Your focus should be on raising your feet but putting the pressure on your abdomen. You can do 4 sets of sixteen counts for this.

Neck extensors

This can be done even when you are resting your eyes and your mind for a very long period of reading. Just place both of your hands behind your head. Now, retract or try to push your head against your hands. Count for 10 seconds and stop. Rest and do it again. You can repeat this whenever you feel like you are already feeling tired of the position of your neck and your head.

Calf lifts

Lifting your calf is perfect if you have been sitting for few hours and you feel like the muscles in your feet are no longer as flexible as they are. If you are wearing stiff and sturdy shoes, you can loosen it up.  Just stand straight and gently raise your heel. Remember that this should be done gently. You can raise your heel as high as your flexibility can allow. Put it down gently and repeat for 6 times.

Muscle Building

Muscle Building © Getty Image

Your flexibility and your body condition changes when you do not pay attention to exercise. Keep in mind that the condition of your body is not only dependent on the food you eat but also on other factors such as your activities. Exercises should be added to every diet plan. This way, you will be able to achieve a holistic change in your body and even your emotional health. Always remember that a healthy body is a start to a healthier overall being of a person. Consider the different tips provided above and you do not have to worry about your health condition as you work full time in front of a lot of documents and your computer.

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Basic Nutrition Plan For Cyclist (Updated Information)

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Ride in the Scenic Forest
Ride in the Scenic Forest © Getty Image
Basic Nutrition Plan For Cyclist (Updated Information)
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People can see that when they go to the gym for doing the physical exercise training, there will be kind of training which cannot be separated from cycling although they only will do it on the static bike.

In fact, this training is really useful for the cardio training which is also great support be for people burning their fat. There is no question that people will not get the best support for their weight loss training program without the cycling training.

Maybe people will also think that it means that cyclists do not have to worry about their food consumption anymore since their job is riding a bike as like adult people do.

In fact, it will not be that simple because there will also serious goal which should be accomplished by cyclist and it will not be reached if they do not eat proper cycling nutrition.

Then, people can say that there is nothing better for cycling nutrition unless the food which can provide the cyclist with energy but of course not every source of energy will be good for them. For providing energy, the best nutrition will come from food with high carbohydrate and low fat meanwhile for hydration, fluid will also be needed.

Choice of Nutrition for Cyclist

People who have a diet program and also doing the physical exercise training for weight loss will find that they have to do the exercise which associated with the static bike and some of them will apply carbohydrate diet.

Ride in the Scenic Forest

Ride in the Scenic Forest © Getty Image

Carbohydrate for them is a scary thing but it will be totally different for cyclist because it is carbohydrate which will become the most crucial cycling nutrition which should not be forgotten for every cyclist.

When cycling, we can assure that energy will be used for all the time for moving the pedal so the simplest source of energy which is carbohydrate will be the best match for cyclist energy source.

Of course, people should be selective about cycling nutrition including for the source of the carbohydrate. We cannot deny that some carbohydrate source with bad reputation such as refined flours and simple sugar should be replaced with healthier carbohydrate cycling nutrition such as comes from fruits, vegetable, and beans for example. Pasta, rice, and whole grain bread can also be chosen for this.

It will be better to combine it with lean protein and fat in a small amount. Those are what people should eat for fulfilling their nutrition need as a cyclist.

Time for Consuming Right Nutrition

In diet program principal, it can be true that people should not only eat the right food but they also need to eat it at the right time because the eating at the wrong time will bring failure to the diet program. People will also find the same concept about cycling nutrition.

The choice of nutrition is important but it is also important for a cyclist to eat at the right time. Eating before riding is a must and it should be done an hour before the ride with a small meal of carbohydrate snack.

People must plan their cycling time and the necessity of consuming cycling nutrition of course. For sixty minutes ride, people will need to consume about 30 to 40 grams carbohydrate every thirty minutes in the first sixty minutes. Energy bar or sports drink can be consumed for this purpose.

Within sixty minutes, high carbohydrate snack or meal needs to be eaten. Besides this, cyclist also has to remind their selves to drink fluids before riding, during riding and also after riding to make sure that their body stays hydrated. Dehydration is a big failure for cycling success and also the safety of the cyclist itself.

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How to Choose Absolutely the Best Laser Eye Clinic

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How to Choose Absolutely the Best Laser Eye Clinic
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Are you worried about getting your eyes corrected? Then, first of all, you need to choose the right type of eye clinic. There you will be undergoing a plethora of tests so that it becomes easy for the specialist to recommend the best solution regarding the prevailing problem. Laser therapy is gaining high recognition and now through the laser treatment, you can get rid of your heavy spectacle permanently. The doctor attached with these laser eye clinics will implant the permanent lenses on your eyes and you do not need to wear the spectacle anymore. But before that, all you need is to choose the best laser eye clinic and for that, you can do your own research online.

How to Get the Best Treatment from an Eye Clinic?

Laser Eye Clinic

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You need to carry out research regarding optical professionals as well as the best eye clinic. The research must begin by speaking directly with the surgeons. Prior scheduling a meeting, you must jot down all questions that you need to ask and take note of their answers.

It is suggested to follow the treatment schedule for your laser treatment and if you do not visit the doctor on time then you will face some serious difficulty in future. A reputed clinic will definitely employ a well-known specialist, still some questions that need to be put up include:

  • License of the ophthalmologist
  • Ensuring right type of surgery center with adequate staff
  • Total years of experience
  • Various types of requests that need to be performed
  • Number of follow up visits required

Well Known Professional – Will Not Hesitate in Explaining Each and Every Detail:

You must not hesitate in putting up questions related to success rate by previous patients. It will help you to halt the best decision regarding moving further. In case the professional chosen by you hesitate to disclose any of the aforementioned details, feel free to switch on to the next professional. You can find some high paid advertisements on news papers and televisions regarding some eye clinics, but do not believe these advertisements blindly and always choose the best laser eye clinic which can provide you the best treatment and facilities.

Best Eye Clinic

© Getty Image

Additional Components to Keep into Due Consideration:

There are some additional components that need to be kept into high consideration at the time of choosing the most suitable eye clinic. Some of the vital ones include the following:

  • Reputable clinics will never ever ask for down payment. Hence, it is preferable not to give a single penny upfront.
  • Trustworthy physicians hardly guarantee fruitful results. Thus, it is advisable not to trust money back guarantee.
  • Feel free to ask for references. Top and highly reputable surgeons will never ever hesitate to present the proof regarding his rate of success.
Eye Clinic

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How Would You Find the Best Laser Eye Clinic?

  • You must not be afraid to ask for recommendations from other physicians and friends to find the best eye specialists. You can also check the local business bureaus and local directories to find the best laser eye clinic.
  • The internet has really made the entire world come into a clenched fist. By conducting an online research, it will become easy to halt to the best decision. Now you can find various laser eye clinics online and then you can check their facilities to choose the best one for your treatment.

Meet the specialist in person to clarify your doubts if any. A detailed discussion session will definitely prove to be of great help as you will be able to halt the best decision.

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Top 3 Massage Chairs Review in 2018

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Osaki OS-4000 Executive Zero Gravity
Osaki OS-4000 Executive Zero Gravity
Top 3 Massage Chairs Review in 2018
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Do you like to de-stress when you get home from work or do you simply want to relax your muscles without having to leave the house? The perfect solution for you is to go out and buy the best massage chair.

These incredible armchairs can give you the best massages without leaving home or spend money on a professional masseuse because with these devices you can have an experience very similar to what you could live in any spa.

Massage Chairs

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You can enjoy a massage, Shiatsu or just a little vibration to relax those muscles that have become a bit tense after so many hours of work. You can choose the best massage chairs; we have prepared the final comparative list.

In it you can find the top 3 best relax chairs of today, which come with different configurations of massage, reclining backs and, of course, the best materials so that you have the confidence of buying items of very good quality.

Osaki OS-4000 Executive Zero Gravity

The perfect personification of functionality, economy, and quality, the professional Osaki OS-4000 Executive Zero Gravity massage chair is one of the most positive evaluations of its category on the internet. Being a professional masseur, you certainly know how important it is to have a good massage chair to be able to practice your profession and offer your services in the most effective way.

This model of rollers works from your neck to the legs and feet, going through the shoulders, back, spine, buttocks, and thighs. It comes equipped with an excellent function that is the digitalization technology, which immediately detects the shape and size of your body to adapt to perfection and know exactly where to massage and where not.

Osaki OS-4000 Executive Zero Gravity

© Pexels

Apart from this, this electric relax chair offers 3D massage that protrudes up to 10 cm to accurately massage deep. It is also reclining for higher quality massages and has heating and music. The seat, armrest, sternum cushion and the expensive crib in the Osaki OS-4000 Executive Zero Gravity massage chair can be adjusted to different levels. Each of them is suitable for the height of the person sitting in the chair.

Some professional masseurs who bought Osaki OS-4000 Executive Zero Gravity chair say it works perfectly most of the time. The only flaw is informed that, although the chair supports heavy individuals, it is difficult to comfortably accommodate the tall ones even after trying to adjust the remains and the seat several times.

The literature package lacks instruction. But since the chair is already mounted, it is easy to decipher how to use it.

Read More: 6 Surprising Benefits of Best Massage Therapy in 2018

Inada Sogno Dream wave

If you are thinking about bringing a massage chair, it is the perfect opportunity to have one of these at home. Why ?: not only the users but also the specialists, have found this reference as one of the best in the market and undoubtedly the one with the most elements in order to provide comfort, safety and effective rest.

Inada Sogno Dream wave chair allows a large number of positions that can be modulated with their controls and other accessories, without much effort and always keeping integrity. It has a message system with more than 40 airbags, perfectly synchronized.

Inada Sogno Dream wave

© Pexels

It also has music therapy and progressive lighting that provides all the tools to make the environment as comfortable as possible and provide warmth while you are in it. As if all this were enough, the Inada Sogno Dream wave chair has within it, the Reflex therapy system that gives the opportunity to experience the sensation of Dream wave. This guarantees total relaxation. For more details you can check from here.

Full Body Shiatsu Chair Recliner Bed EC-69

A chair completely fair in its price-quality ratio, which differs from the others, in that it, accommodates the needs of each person, performing massages completely different from each other, according to a series of chosen characteristics.

Full Body Shiatsu Chair Recliner Bed EC-69

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The chair allows you to work for large muscle groups, making you get up from it, completely devoid of ailments caused by the usual work, exercise routine or daily life. It offers 5 automatic massage modes: full / back; waist/neck; shoulders; knead; and soft.

Read More: What is Superfood and the Most Delicious Types You Should Try

In addition to 3 modes of manual massage: complete, partial and fixed points, regulated in 3 important levels of intensity that allow giving maximum quality in each section.

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6 Surprising Benefits of Best Massage Therapy in 2018

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Massage Therapy
Getty image/ - Massage Therapy
6 Surprising Benefits of Best Massage Therapy in 2018
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There are limitless benefits that one can experience while availing a good massage therapy. It makes our body systems work at optimum levels without a lot of stress to any particular body part, etc. It is basically lubricating our bodies and re-energize ourselves to get back to work in quick time.  It reduces tension, any acute, chronic pain, leads to muscle relaxation and prevents it from any stress or tear. It also ultimately enhances emotional and physical well-being and make sure that our bodies more active and conduct different activities.  Yes, massages are the best way to get relaxed, but there are so many more advantages of massaged that one may not easily know. Some of these advantages of massage therapy are:

Massage Therapy

Getty image/ – Massage Therapy

1. Easing Surgical Effects

After any surgery, its recovery is a tedious process which may become too long and difficult, but massages are the best way to be back up on your feet by increasing blood circulation throughout the body and relaxing the right muscles without the use of any extra medication. It improves joint movement and flexibility throughout the body and reduces swellings on the body. Hence, if you’re looking for a natural way to help you in your post-surgery rehabilitation, then a massage therapy is the best possible way to do it.

2. Improves Sleep

In today’s fast-paced world, we are losing track of our sleeping patterns. Many of us are turning into insomniacs because of various different reasons like tension, lack of time, work pressure, etc. Not sleeping well takes a significant toll on our body and its further working. Hence, massage therapy should be considered as it promotes restful sleep through proper relaxation of our body muscles. Massages not only improve the sleep of adults, but even infants also have been responding positively to massages as they sleep more and cry less through it. Hence, if one is having any trouble in sleeping or sleeping disorder, then massages could be one of the e the right cures.

Massage Therapy

Getty image/ – Massage Therapy

3. Soothes Anxiety and Depression

Massages have been conventionally used for treating depressed patients or those who get anxiety attacks frequently. Its stress reduction mechanism works by proper relaxation of our body parts and helps people to feel more cheerful and peaceful, which in turn reduce the anxiety or any kind of depression. People have had lowers stress levels after massage therapy, and it gives them an aesthetic feeling of calmness in their minds. Hence, massage therapy is the best way to relieve oneself from stress and depression.

4. Headache Relief

Today, one is prone to a lot of stress and tension which frequently causes headaches. But more acute headaches like in case of a migraine may be caused by wrong body postures and less flexibility in the neck and spine and less sleep. But massages act as an efficient way to counter such headache. It promotes restful sleep and mental and physical relaxation which in turn reduces the effect of these headaches. It is believed that professional massage therapy can significantly reduce the risk of an acute headache.

5. Increases Flexibility

Massage therapy increases the flexibility of our body. It helps in the proper joint movement and enables proper muscle relaxation. This relaxation, in turn, increases our body’s flexibility. Adequate flexibility is necessary for us to remain pain-free, especially when we enter in our old age. Hence, massages should be considered in such cases.

6. Reduces Back Pain

Back pain is another common problem that several working professionals have started to suffer. People of all age group fall prey to this issue, but the best solution to it is not known to many. Massage therapy has been considered the best solution to it and is even better than acupuncture and other modes. Thus, by relaxing the muscles and bones of our back, massages therapy proves a very effective solution to any of this problem.

These are some of the reasons why massages can prove to be the best solution to many of our emotional and physical problems. Stay connect with Flix Expo for more health stuffs.

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