How to get started in healthy living — part 2

The benefits of leading a healthy lifestyle

In part 1 of this guide to healthy living, we looked at the overall picture of healthy living, and at some of the factors that contribute to a healthier lifestyle. But how do you go about making changes to your life without causing havoc and disruption? This section will show you how small changes to your lifestyle can equal big results.

Learn to cope with stress

Two-thirds of us feel under stress at work, according to a MORI poll — while outside of work, other factors like money worries, relationship and family problems, health issues and travel chaos send our blood pressure soaring. We can’t prevent stress (and how boring life would be if we did!) but we can learn todeal with stress better — and we should do so, for the sake of our health.

Chronic, uncontrolled stress produces high levels of a hormone called cortisol, which over time can affect our mental functioning and weaken the immune system. Stress has also been linked to the development of stomach ulcers and high blood pressure. A study led by the Johns Hopkins University School of Medicine found that men with the highest level of anger in response to stress were over three times more likely to develop premature heart disease than men who reported lower anger responses. They were also over six times more likely to have a heart attack by the age of 55.

Take action

• Learn what your stress triggers are so that you can avoid them as much as possible. Some classic triggers include leaving things to the last minute, taking on more than you can handle, being put on the spot when you’re not prepared, being late and having to cope with other people’s mistakes or failings.
• Find a healthy coping mechanism. Getting drunk or eating a whole packet of biscuits doesn’t count! Try a chat with a friend, some breathing exercises (see below), thinking of something funny, a 10-minute walk or a soothing hot drink. It’s even worth writing down what coping mechanisms work for you, as you may not always think of them at times of extreme stress.
• Don’t try to be perfect in everything you do. You’ll make life a lot less stressful if you sometimes accept things as ‘good enough,’ rather than striving to achieve 100 per cent.
• Breathe. One of the first things we do when we’re under stress is hold our breath, or breathe in a rapid and shallow manner. This prevents us getting fresh oxygen in, to fuel the brain and muscles. Start by breathing out as far as you can (ideally through your mouth). Exhale every last bit of carbon dioxide! Then allow your inhalation to occur naturally (ideally through the nose). Gradually lengthen the in-breath, but always ensure the out-breath is longer, to dissipate tension.
• Do the ‘sphere of influence’ test. This involves determining whether a particular stressor is within your control to change. If it’s not, then accept that there’s nothing you can do about it and that it isn’t your fault. If it is, then deal with it as best you can now and consider how you could avoid a repeat of the situation in future.
• Ensure you get sufficient levels of vitamin B and C, which chronic stress depletes. Zinc and magnesium levels can also be affected by stress — leaving your immune system vulnerable — so be vigilant with these or consider supplementation.

Get to grips with health checks and screening

Many of us only visit the doctor when something goes wrong — but healthcare is as much about prevention as cure, so it’s important to stay on top of regular checks and screening. When did you last have an eye test? When is your next smear test due? Have you had your blood pressure checked recently? What about that itchy mole on your back? Screening gives the experts a chance to identify problems while they are still minor and easily treatable, and yet, according to a survey by healthcare provider HealthSure, 57 per cent of men and 42 per cent of women have never had a health screen or wellbeing check. Start taking control.

Take action

• Get out your diary and write down when your important health checks are next due — for example a smear test, mammogram or cholesterol check. If you don’t know, then ask your doctor. If they don’t know, then start with a ‘clean slate’ and get checked now.
• Keep note of your test results. While, for example, your blood pressure may still be ‘normal’, you should still be made aware if it has gone up since the last time it was checked.
• Check your breasts each month — and men, check your testicles regularly so that you become aware of what feels ‘normal’ to you.
• If anything — a mole, your eyesight, back pain, your reproductive organs, a stubborn cough — is bothering you pick up the phone NOW and make an appointment to see the relevant professional. Ignored health problems don’t go away.

Get a good night’s sleep

There’s no doubt that sleep deprivation is a major health problem — women who sleep less than eight hours a night over a 10-year period have a slightly higher risk of heart disease, according to a study published in the Archives of Internal Medicine, though other studies say anywhere around seven to nine hours is ideal. The two major factors to tackle are poor quality sleep (insomnia, constant waking or difficulty falling asleep) and simply failing to get enough zzzzzs in altogether.

Take action

• To improve sleep quality, avoid caffeine for four to six hours before bedtime (depending on how ‘caffeine-sensitive’ you are). But a warm drink, such as hot milk, can help prepare you for slumber. Don’t take work to bed with you — which is likely to make you wakeful. According to The Sleep Council, a warm bath, some soporific music or gentle yoga can help get you wind down.  
• Make your bedroom sleep friendly: the ideal bedroom is well ventilated, completely dark and has an ambient temperature of 22ºC (72ºF), according to the London Sleep Centre.
• Avoid alcohol in the evenings if you wake up tired. While it helps you fall asleep faster, alcohol disrupts sleep quality and depth, and leads to more frequent awakenings and earlier-than-usual waking times.
• As far as hours in bed are concerned, you may not be able to stay in bed longer in the mornings due to your daytime commitments, but you can almost certainly go to bed a little earlier. If you constantly suffer from daytime fatigue, go to bed 30 minutes earlier each night for a week. If that doesn’t help, increase it to an hour. Maintain the same sleep patterns at weekends, too. The body likes routine.

Take care of your teeth

Many people balk at the cost of private dentistry — yet wouldn’t think twice about spending that amount of money on a haircut or highlights, or a new pair of glasses. Our teeth are integral not only to our appearance but also to the way we chew food and speak. Yet few of us are as conscientious as we should be of our dental health — leading to tooth decay and gum disease. According to the British Dental Association, most adults suffer from at least a mild form of gum (periodontal) disease, which can lead to tooth loss, and, in more serious cases, heart disease, premature births and chronic inflammation in the body.

Take action

• Floss once a day
• Rinse out your mouth after eating sticky sweet foods if you can’t brush them
• Don’t rinse your mouth out with water after brushing — as the fluoride in toothpaste helps protect your teeth.
• Replace your toothbrush at least every three months
• Clean your teeth for two minutes — not a perfunctory 10 seconds! Ask your dentist to show you how to brush properly if you’re not sure.
• See the dentist and hygienist twice a year for a check-up.
• Chew sugar-free gum after eating. Chewing gum after a meal stimulates the production of saliva, which helps to neutralize plaque acids and reduce the risk of tooth decay.

Stub out your smoking habit

While smoking prevalence is on its way down, too many people are still slaves to the evil weed. The average cigarette contains over 4,000 toxic chemicals — so it’s no surprise that smoking increases your risk of cancer and heart disease, respiratory problems, diabetes, eye disease, erectile dysfunction and hearing loss, not to mention making you age prematurely and putting those around you at risk of smoking-related conditions. Nicotine is such a powerful drug that no safe level has been determined. While cutting down helps, in the long run, there are no half measures with smoking. Unlike alcohol, stress or dietary fat — there is no amount that is acceptable for health.

Take action

• Set a date on which you are going to give up and get prepared for that day.
• Don’t expect giving up to be easy — it’s not. The first few days, when nicotine withdrawal symptoms are strongest, are likely to be tough, so prepare yourself for that.
• Work out how much money you will save between now and Christmas if you give up smoking tomorrow.
• Get help from your doctor, pharmacist or the NHS SMOKING HELPLINE: 0800 169 0 169.

Now you are well on your way to understanding the health jigsaw and how small changes can equal big results, check out How to get started in healthy living — part 3 to find out how to adjust your diet and activity levels for the better…

http://www.realbuzz.com/articles/how-to-get-started-in-healthy-living-part-2/

5 Scary Health Conditions Your Dentist Can Spot

[Rex]

“It’s becoming clear that we need to consider integrating oral and general health care,” says Steve Offenbacher, D.D.S., director of the Center for Oral and Systemic Diseases at the University of North Carolina at Chapel Hill. “The oral cavity is the mirror to the rest of the body, so we can pick up on systemic problems by simple dental examinations.” In other words, the state of your smile may shine a light on the rest of your body — sometimes even before other symptoms show up.

Case in point: Offenbacher once told a middle-aged patient he suspected she was pregnant, based simply on the redness of her gums. “The next week, she came back and said, ‘I went to the doctor, and yes, I am pregnant!’’ he recalls. In that case, Offenbacher was the bearer of good news, but not all of the secrets your mouth may reveal are so positive. Your teeth may also provide clues about these five health-threatening conditions:

Diabetes

Your dentist isn’t just worried about how white your teeth are. In a 2014 study, nearly two-thirds of dentists said they’d refer a patient with periodontitis (inflammation around the gums) for a diabetes evaluation. Why that’s a good thing: “Diabetes is not only a common problem, but it’s also highly under-diagnosed,” says Offenbacher. Read: Lots of people have diabetes and don’t know it, which means adding your dentist to your team of health detectives is a smart idea.

So what’s the dental-diabetes link? High blood sugar may be as damaging to your oral health as the sweet stuff in a can of soda. That’s because the condition can cause dry mouth, which increases plaque build-up, making people with uncontrolled diabetes more prone to dental problems.

“[Periodontal disease in diabetics] is usually severe for their age or for local factors, meaning they have pretty clean mouths, but they still have a periodontal problem,” says Offenbacher.

Two common oral signs of diabetes: multiple abscesses on the gums and bad breath. “It’s kind of a sour fruit smell,” Offenbacher says. “It’s ketones — metabolic products associated with poor glycemic control — in their bloodstream that you can smell.”

[Rex]

Heart disease

Your teeth may reveal what’s going on with your ticker. A 2007 study review found that people with periodontal disease are significantly more likely to develop heart disease than folks with good oral health. Among people who have both diseases, “if the periodontal disease is treated, the heart disease is greatly improved,” says Marjorie Jeffcoat, D.M.D., a professor and dean emeritus of dental medicine at the University of Pennsylvania.

The common thread? Inflammation. “When you look in a patient’s mouth and you see chronic inflammation, you know that it’s creating systemic stress,” says Offenbacher. 

Although there are no dental red flags specific to heart disease, “more severe periodontal disease is strongly associated with heart disease risk,” Offenbacher says. Signs include loose, shifting, or missing teeth, and increased probing depths, where the pockets around the teeth have deepened.

Dementia

Can tooth loss indicate memory loss? In recent British research, a lack of teeth was associated with mental decline, while a 2012 study found that older adults with poor dental hygiene were 76 percent more likely to develop dementia. This is a relatively new area of research, which means the link between the two isn’t entirely clear, says Jeffcoat. However, a small 2013 study detectedPorphyromonas gingivalis — a bacteria associated with gum disease — in the brains of people with dementia, suggesting that it may play a role in the inflammation associated with cognitive decline.

You expect your dentist to flag cavities, but did you know your drill-wielding doc might also be able to spot trouble that extends well beyond your pearly whites?

Osteoporosis

Osteoporosis won’t cause your teeth to decay — but your dentist may be able to spot bone loss in the surrounding structures, like the jaw, with digital X-rays, says Jeffcoat. Normal, healthy bone should be dense both at the edges and in the interior, and when that’s not the case, “the patient is more likely to have osteoporosis,” she explains.

In fact, in a 2013 study in the Journal of Research in Medical Sciences, the thickness of postmenopausal women’s jawbones — as measured with a panoramic X-ray — was correlated with the bone density of their spine. This means that dentists could potentially diagnose osteoporosis, which often goes undetected until a fracture occurs, in its early stages, the scientists say.

Acid reflux disease

You may feel heartburn most intensely in your chest, but its effects may be most obvious in your mouth. If you have acid reflux disease, the constant uprising of stomach acid could wear away at the enamel on your teeth, says Jeffcoat. “You’ll usually see it in the lower front teeth,” she says. “You’ll see erosion of the teeth — they get thinner. You can’t miss it.” Another sign you may be suffering from acid reflux disease: You have a persistent sour taste in your mouth, she says. 

In a 2008 study review, researchers found that about a third of adults with dental erosion also had gastrointestinal esophageal reflux disease, or GERD. Keep in mind, this erosion can happen even in the absence of chest pain — that is, you may have reflux without knowing it, until your dentist points out the damage to your choppers. 

https://uk.lifestyle.yahoo.com/5-scary-health-conditions-your-dentist-can-spot-140548144.html

9 Health Mistakes Women Don’t Realise They’re Making

Attention ladies; even if you think you’re a fitness and diet guru, we guarantee you’ll be making some of these health mistakes without even realising it.

Cut out these bad habits and you’ll be healthier before you know it.

Unhealthy friends?

Having unhealthy friends

Who you’re friends with can have a big influence on your health without you even realising.

Research published in the New England Journal of Medicine compared obesity to a virus. When your friends gain weight, you’re more likely to gain weight yourself.

That doesn’t mean you need to ditch your friends as soon as they put on a couple of pounds – study author Dr Nicholas Christakis suggests instead taking cues from your healthier friends.

Only relying on cardio

“I can’t work out with weights because I don’t want to bulk up!” you proclaim as you follow the familiar route to the treadmill for the thousandth time. But is there any truth behind this popular excuse?

In short, no.

Far from bulking you up, building muscle will help you to shed the pounds. Experts estimate that for every pound of muscle you gain, you’ll burn an extra seven -13 calories per day.

Any fears you have of looking like She Hulk can be put to bed. Because of lower levels of testosterone, women don’t bulk up anywhere near as quickly as men.

Overusing social media

We all enjoy a sneaky Facebook stalk every once in a while, but do it too often and you could become depressed, according to researchers in Germany.

They found that overuse of Facebook can pose a serious risk to our mental wellbeing.

Checking out other people’s holiday photos was the major culprit, with one in three study participants reporting that this made them feel depressed or lonely.

Twitter is no better, with a University of Vermont study finding that Twitter users gradually become more stressed and unhappy the more they use the site.

Relying on diet products

When your sweet tooth is crying out for sugar, it can be tempting to turn to sugar-free diet options. Sadly these substitute snacks aren’t as guilt-free as you’ve been led to believe.

In place of sugar, manufacturers will often use nasty artificial alternatives to provide that sweet taste.

Aspartame, commonly found in diet drinks, was found to increase your risk of obesity by 41 per cent in a University of Texas Health Science Centre study.

Psychologists in a separate study at Cornell University observed that phrases like ‘sugar-free’ can subconsciously trigger overeating. In some cases, this meant people ate twice as many calories as they would have done if they opted for the full-sugar version.Don't become fixated on your abs (REX)

Focusing on stomach toning

All too often we become fixated on trying to develop a rock hard stomach by performing endless crunches. If this sounds like you, you’re wasting your time.

Want to know just how useless crunches are? A Men’s Health study found that you’d have to do a staggering 22,000 of them to lose just a pound of fat off your stomach.

If you want to lose weight, focus on high intensity interval training instead.

HIIT increases your metabolic rate for up to 24 hours after you exercise, and boosts fat oxidation.

Wearing high heels too often

Who can resist a pair of killer hills for accentuated legs and an instant confidence boost?

Wear them too frequently however, and your feet won’t be thanking you.

Wearing four-inch heels increases the pressure on your feet by around 30 per cent, leading to damaged tendons, reduced circulation and bone and nerve deterioration.Swap heels for flats occasionally and your feet will thank you (AP)

Not getting enough calcium

A recent survey conducted by Creighton University Medical Centre showed that 85% of women don’t get enough calcium per day, which leads to an increased risk of osteoporosis.

It’s recommended that women between the ages 19 to 50 need a daily calcium intake of 1,000mg.

Topping up on calcium is easy with dairy products like milk and natural yoghurt. If dairy doesn’t agree with you, you’ll also find high levels of calcium in fish such as salmon and sardines and even leafy veg.

Using electronics before bed

That one last game of Candy Crush you squeeze in before you hit the hay could be ruining your sleep pattern, if researchers in Sweden are to be believed.

They observed that people who use mobile phones or tablets directly before going to sleep found it harder to doze off, causing lasting health issues.

As well as displaying signs of insomnia, these pre-sleep tech-addicts suffered from headaches throughout the day.

Eating what your date eats

Next time you’re on a hot date, psychologists suggest you need to spend more time checking what’s on your plate than staring into your partner’s eyes.

University of Birmingham researchers have discovered a link between new relationships and weight gain, particularly in women.

According to their findings, when dining with a new partner you subconsciously mirror their portion sizes, which can lead to weight gain if they eat more than you’re used to.

https://uk.lifestyle.yahoo.com/9-health-mistakes-women-don-t-realise-making-090000295.html

http://blog.gotomeeting.co.uk/2014/08/14/9-top-tips-for-avoiding-stress-and-burnout.html?utm_source=Outbrain&utm_medium=cpc&utm_campaign=OB-avoid-burnout

When I started my first business several years ago, I found myself working around the clock to grow my client base as quickly as possible. My evenings and weekends were no longer my own. And since I worked from a home office, it just became second nature to wake up, turn on my computer, have breakfast at my desk and just stay there until almost midnight.

My mind and body never had a chance to unwind, and as a result, I hit a viscous cycle of insomnia. This crippling lack of sleep told me it was time to scale back, and while I did not reach total burnout, I certainly came close.

Now when workloads and stress levels start to pile up, I look back on that time — and the lessons I learnt — on how best to stop those negative feelings. Based on my trial and error, here are nine tips for avoiding stress and burnout.

 1. Begin a morning ritual.
So often we begin our day on the wrong foot, jumping out of bed after snoozing the alarm, eating breakfast on the go or at our desks, with no genuine concern for our wellbeing. You should instead try to get up with plenty of time to spare. Sit down and eat breakfast while catching up on the news or reading a good book, and give your body time to wake up slowly. If you have kids, make the time to have breakfast with them and chat about their day ahead. All of this will help you break the habit of beginning each day in a rush.

2. Watch your caffeine intake.
Caffeine can increase your body’s levels of cortisol, which is also known as the stress hormone. So if you’re already feeling stressed, and drinking a lot of coffee to remain alert, the two can elevate your levels of cortisol, leading to more stress and a range of other negative health effects. These can include mood swings, sleep problems, weight gain and heart palpitations. To avoid these problems, limit your caffeine intake to one or two cups of coffee a day, and only have caffeine before 2 PM.

3. Limit screen time.
Our bodies and brains weren’t built to stare at screens for hours on end. Recently, there has been a lot of research into the effect of LCD screens on melatonin production and its impact on sleep. To make matters worse, many of us have a habit of looking at the bright, back-lit screen of phones, tablets or laptops in bed, when we should be unwinding and getting ready for a good night’s sleep. So turn off all screens at least an hour before bed and give your body time to wind down and prepare for bed.

4. Write things down.
With work-related stress, it’s easy to get overwhelmed with your to-do list. But once you write down the actions that are troubling you, it’s easier to prioritise things. And suddenly things seem — and actually are — more manageable. Don’t keep old lists from previous weeks, which can be a depressing reminder of things not complete. Instead, start fresh each week with a clean page. I also find it helpful to keep a pen and paper next to the bed, so that if something is troubling me at night, I can write it down and just deal with it in the morning.

5. Read fiction.
At the end of a busy day, I find it very difficult to switch off my brain. I like to absorb myself in work, but this usually results in poor sleep. As a teen, I discovered the one way to deal with the insomnia was by reading fiction before bed. Allowing your mind to think creatively and wander off into another world is the best way to remove yourself from a work mindset.

6. Be flexible with your work.
A healthy work-life balance means different things to different people. If you’re a parent, it can mean the difference between enjoying quality time with your children each day and missing their bedtimes completely. Over the years I have worked hard to establish flexible working. While there are some things that can only be accomplished during office hours, such as meetings and phone calls, there are other things than can just as easily (and in my opinion, be better) done in the evenings, such as writing and presentations.

7. Make time to workout.
Exercise is a great stress reliever. It gets the endorphins pumping, which helps put you in a positive mental state. And if you can workout in the fresh air, that’s even better! Even a quick stroll in the evening can give you that mental and physical boost you need.

8. Set boundaries.
Being ambitious is great, but you should know your own personal limits. Be aware of your stress levels to avoid overextending yourself. I have always found it very hard to say “no” to things, but nowadays a warning bell sounds in my head when I know that it would be better not to take something on. Leave yourself with enough of a buffer to say “yes” to the things which really interest you and which you know you’ll enjoy doing.

9. Take stock of what you’ve accomplished.
Measure your productivity in terms of what you’ve accomplished on a daily basis. It will help you see the value of what you do and get a true sense of satisfaction from the number of tasks you’ve completed. If you’re looking for tips on how to be more productive, please check out the post, 6 productivity tips to help nail your to-do list.

However, be realistic and remember that work is never-ending. Try not to measure your productivity in terms of how much you’ve produced in a single day, as it’s not a true reflection of your value. There is always something to do, and it’s unrealistic to think we can get through everything in one day. That train of thought can lead to working excessively long hours, which is usually the main cause of burnout.

http://blog.gotomeeting.co.uk/2014/08/14/9-top-tips-for-avoiding-stress-and-burnout.html?utm_source=Outbrain&utm_medium=cpc&utm_campaign=OB-avoid-burnout

Green Vegetables Packed Full of Benefits for Nutrition

Whilst I encourage people to have a rainbow of colors on their plate, greens should dominate. Why?

The color green is actually associated with life, vitality and renewal. Greens are essential for ensuring certain cells in your skin as well as your gut function properly. Green leafy vegetables are among the most nutrient dense foods available.

An example of a green leafy vegetables list is:

Spinach
Swiss chard
Kale
Mustard leaves
Collard
Buk choy
Radicchio
Rocket
Lettuce
Watercress
Wheatgrass
Even your non-leafy green vegetables are packed full of nutrients and vitamins.

An example of a non-leafy green vegetables list is:

Asparagus
Broccoli
Celery
Beans
Okra
Peas
Brussels sprouts
Artichokes
Cucumber
At the end of the day regardless of whether you opt for green leafy vegetables or non-leafy green vegetables, they are both still great for you. One of my absolute favorite green vegetables is - spinach.

In the words of Popeye, "I'm strong to the finish when I eats me spinach." This is so true. I have spinach in salads, with my eggs for breakfast, in juices and smoothies. There are many more ways you can get the goodness of greens into you. You just need to find what suits you, and especially those of you who have children!

My young nieces weren't a huge fan of having greens when they were little. So I involved them by getting them to help me make my Green Power Smoothie. Adding some sweet fruits to the mix is great for kids as that's what they love - something sweet! So not only did they have fun, they had some greens to get the essential nutrition.

Greens are high in Iron, Magnesium, Calcium, Potassium, Phosphorous, Zinc, vitamins A, C, E, K, Folate, Chlorophyll, enzymes and many other phyto-chemicals or plant nutrients.

Greens really bring so much to the table to help support your inner ecosystem. Green vegetables benefits are vast. They have been shown to:

Boost immune function
Provide steady energy
Promote healthy intestinal flora
Improve liver, kidney and gallbladder function
Help reduce inflammation
Keep disease away
Help clear congestion
Purify the blood
Improve circulation
According to a study published in the International Journal of Cancer, researchers found that increasing intakes of green leafy vegetables were associated with a 41% decrease risk of skin cancer. The study also showed that people who previously had skin cancer had a 55% decrease in skin cancer by increasing their intakes of green leafy vegetables.

Disease flourishes in an acidic body. The ability to alkalize our body is one of the most powerful and important ways of interrupting carcinogenic incubations. Green leafy vegetables have that ability as they alkalize the body. That alone should have you piling the greens on your plate.


http://ezinearticles.com/?Green-Vegetables-Packed-Full-of-Benefits-for-Nutrition&id=8773856

9 Health Mistakes Women Don’t Realise They’re Making

Attention ladies; even if you think you’re a fitness and diet guru, we guarantee you’ll be making some of these health mistakes without even realising it.

Cut out these bad habits and you’ll be healthier before you know it.

Unhealthy friends?

Having unhealthy friends

Who you’re friends with can have a big influence on your health without you even realising.

Research published in the New England Journal of Medicine compared obesity to a virus. When your friends gain weight, you’re more likely to gain weight yourself.

That doesn’t mean you need to ditch your friends as soon as they put on a couple of pounds – study author Dr Nicholas Christakis suggests instead taking cues from your healthier friends.

Only relying on cardio

“I can’t work out with weights because I don’t want to bulk up!” you proclaim as you follow the familiar route to the treadmill for the thousandth time. But is there any truth behind this popular excuse?

In short, no.

Far from bulking you up, building muscle will help you to shed the pounds. Experts estimate that for every pound of muscle you gain, you’ll burn an extra seven -13 calories per day.

Any fears you have of looking like She Hulk can be put to bed. Because of lower levels of testosterone, women don’t bulk up anywhere near as quickly as men.

Overusing social media

We all enjoy a sneaky Facebook stalk every once in a while, but do it too often and you could become depressed, according to researchers in Germany.

They found that overuse of Facebook can pose a serious risk to our mental wellbeing.

Checking out other people’s holiday photos was the major culprit, with one in three study participants reporting that this made them feel depressed or lonely.

Twitter is no better, with a University of Vermont study finding that Twitter users gradually become more stressed and unhappy the more they use the site.

Relying on diet products

When your sweet tooth is crying out for sugar, it can be tempting to turn to sugar-free diet options. Sadly these substitute snacks aren’t as guilt-free as you’ve been led to believe.

In place of sugar, manufacturers will often use nasty artificial alternatives to provide that sweet taste.

Aspartame, commonly found in diet drinks, was found to increase your risk of obesity by 41 per cent in a University of Texas Health Science Centre study.

Psychologists in a separate study at Cornell University observed that phrases like ‘sugar-free’ can subconsciously trigger overeating. In some cases, this meant people ate twice as many calories as they would have done if they opted for the full-sugar version.Don't become fixated on your abs (REX)

Focusing on stomach toning

All too often we become fixated on trying to develop a rock hard stomach by performing endless crunches. If this sounds like you, you’re wasting your time.

Want to know just how useless crunches are? A Men’s Health study found that you’d have to do a staggering 22,000 of them to lose just a pound of fat off your stomach.

If you want to lose weight, focus on high intensity interval training instead.

HIIT increases your metabolic rate for up to 24 hours after you exercise, and boosts fat oxidation.

Wearing high heels too often

Who can resist a pair of killer hills for accentuated legs and an instant confidence boost?

Wear them too frequently however, and your feet won’t be thanking you.

Wearing four-inch heels increases the pressure on your feet by around 30 per cent, leading to damaged tendons, reduced circulation and bone and nerve deterioration.Swap heels for flats occasionally and your feet will thank you (AP)

Not getting enough calcium

A recent survey conducted by Creighton University Medical Centre showed that 85% of women don’t get enough calcium per day, which leads to an increased risk of osteoporosis.

It’s recommended that women between the ages 19 to 50 need a daily calcium intake of 1,000mg.

Topping up on calcium is easy with dairy products like milk and natural yoghurt. If dairy doesn’t agree with you, you’ll also find high levels of calcium in fish such as salmon and sardines and even leafy veg.

Using electronics before bed

That one last game of Candy Crush you squeeze in before you hit the hay could be ruining your sleep pattern, if researchers in Sweden are to be believed.

They observed that people who use mobile phones or tablets directly before going to sleep found it harder to doze off, causing lasting health issues.

As well as displaying signs of insomnia, these pre-sleep tech-addicts suffered from headaches throughout the day.

Eating what your date eats

Next time you’re on a hot date, psychologists suggest you need to spend more time checking what’s on your plate than staring into your partner’s eyes.

University of Birmingham researchers have discovered a link between new relationships and weight gain, particularly in women.

According to their findings, when dining with a new partner you subconsciously mirror their portion sizes, which can lead to weight gain if they eat more than you’re used to.

https://uk.lifestyle.yahoo.com/9-health-mistakes-women-don-t-realise-making-090000295.html

5 shocking sex facts

Sex can help you give a great speech

Before you get carried away, we are not suggesting you hop into bed with your boss or sleep with the entire audience. However, having sex can help ease those all too familiar and very dreaded pre-speech nerves. This theory was developed by the psychologist Stuart Brody, who asked 22 women and 22 men to keep sex diaries about their bedroom antics. The group of men and women then had to undertake stressful tasks, like public speaking and mental arithmetic tests. Brody found that the couples who had had penetrative sex were less stressed and their blood pressure levels returned to normal at more speed that the others. Sadly though, those who “did it” alone did not reap the calming benefits, so buddy up before your next big speech.

A couple kissing

The Victorians were filthy

It turns out that the Victorians weren’t the tight-lipped prudes we once imagined. In fact it would seem that the Brits of the nineteenth century were a rather fruity bunch. Not only was this the age that heralded the vibrator as a cure for hysteria, but it also saw a rise in kinky behaviour and tools, such as nipple piercings, pubic wigs and some rather gruesome looking sex chairs. The sauciness doesn’t end there though. Although it is still disputed, it’s thought that the term blow job also derives from this “prudish” period where people would speak about a ‘below job’ and referred to prostitutes as ‘blowsys’.

We kiss to inoculate

Researchers at the University of Leeds believe that humans kiss to inoculate. Women who catch cytomegalovirus typically cannot carry a baby to term. However, if women are exposed to the virus in small doses then they become inoculated. And how can you inoculate against the virus? Why, through swapping saliva of course. Therefore, the brain boxes at the University of Leeds have concluded that we don’t jump into bed with each other straightaway because if we did we might infect women. Therefore we kiss to protect women from catching cytomegalovirus. So pucker up and stay healthy by smooching.

Giving oral is as good as the gym

Sadly girls, giving oral will only benefit you if you’re the giver not the taker. A study has found that pleasuring a guy and swallowing can lower women’s blood pressure and reduce their risk of getting pre-eclampsia. However, if you don’t have the stomach to tackle your man’s area in this way there are other ways you can lower your blood pressure. Another study found that having regular sex with a partner you lived with could lower your diastolic blood pressure, whilst another study found a link between cuddling and reduced blood pressure. So, although you shouldn’t give up on the gym altogether, ladies, it might be worth swapping your sports kit for something a little slinkier once in a while.

Sperm is a great face cream

Although it’s not a great idea to bottle your man stuff and give it to your girl as a present, it turns out that sperm contains protein, which if applied to the face has the same anti-wrinkle benefits as moisturising creams. Apparently the white stuff can tighten skin and give you a little surgery-free facelift. Interestingly, this isn’t the only benefit sperm has to offer. It also contains zinc, magnesium, calcium, potassium and fructose. Plus, if you’re still not convinced that sperm is super, a recent study in Albany found that women who had sex without condoms had fewer signs of depression than women who used condoms or did not have sex at all.

https://uk.lifestyle.yahoo.com/5-shocking-sex-facts-090000217.html

25 ways to improve your health

Healthy living tips

There are many ways you can improve your health and just a few small changes can give big results. Here's a list of 25 straightforward ways to improve your lifestyle and well-being.

Reduce your fat intake

The effect of fat on our arteries and general health are pretty well known, so you should try to reduce your fat intake by changing your cooking methods. Try grilling, baking, steaming or poaching, rather than frying.

Improve your sleep

If you’re having trouble sleeping, try cutting out alcohol or caffeine and other such stimulants, as this can help you to nod off and get a good night’s sleep. Also, adding a few drops of lavender oil onto your pillow at night has been shown to have relaxing effects.

Cut down on your salt intake

To reduce the impact of salt on your blood pressure, cut down on your salt intake. We suggest using herbs and spices such as oregano, nutmeg and paprika to season your food, rather than always adding salt. You may eventually find that you don’t need to add salt at all!

Enjoy a glass of wine

Drinking just one or two glasses of wine a day is thought to cut your risk of heart disease by up to a third. Make sure you go for red or rosé variety, as they contain much higher levels of antioxidants than your average glass of white wine.

Be good to your bones

A diet high in calcium and vitamin D will lead to strong bones and healthy nerves and muscles. Good sources of calcium and vitamin D include egg yolk, broccoli, oily fish and direct sunlight.

Eat a high fiber diet

Fibre aids the digestive system by helping to speed up the passage of waste material through the body — thereby ensuring that cancer-causing substances do not stay long enough in the bowels to have any damaging effects.

Have a good laugh

Laughing can help to boost blood flow by more than 20 per cent, and researchers say it may reduce the risk of developing heart disease. Laughing can also help to fight infections, relieve hay fever, ease pain and control diabetes.

Fruits for immunity and blood pressure

Fruits such as oranges, lemons, and grapefruit are a great source of vitamin C, which helps to boost the immune system. Also, citrus fruits and bananas are a good source of potassium, which can help to regulate blood pressure.

Eat more garlic

Garlic is a powerful cleanser of the body. Regular consumption of garlic (either in natural form or odourless capsules) promotes a healthy heart and good circulation by lowering blood pressure and cholesterol — and it also helps to fight infection and boost the body’s immunity.

Drink more water

The general recommendation is that we should drink around eight glasses of water a day. Taking in this amount of water will greatly enhance your digestion‚ nutrient absorption‚ skin hydration‚ and detoxification — as well as many other aspects of your health.

Drink more tea

There is general agreement that tea — both black and green — may contribute positively to your health. Tea contains antioxidants that can inhibit the growth of cancer cells, support dental health, increase bone density and strengthen cardiovascular health.

Keep your brain active

Doing a mentally challenging activity — such as reading a book or completing a crossword or Sudoku puzzle — will help to keep your brain functioning at a high level. People who do less mentally challenging activities generally show more brain degeneration earlier on in life — so get testing your brainpower!

Eat more wholegrain foods

Eating wholegrain foods such as bread, cereals and rice can reduce your cholesterol levels and greatly reduce your risk of getting heart disease. Make sure you take a look at the packaging on foods that are labeled as ‘wholegrain’ — especially cereals — to see which of them are actually the best sources of wholegrain.

Increase sexual activity

Sex may be the only real physical activity that many people get, and is a great CV workout! Having sex with your partner three to four times a week is thought to reduce the risk of having a heart attack or stroke by half! Sex can reduce stress and leads to greater contentment and better sleep.

Introduce olive oil to your diet

Olive oil is a monosaturated form of fat and helps to reduce levels of harmful cholesterol in the blood. You can use it as an alternative for frying foods, or use it in its uncooked form as a dressing on salads.

Improve your posture

Good posture is thought to help the flow of energy in the body — and so standing tall or sitting up straight is thought to help improve your energy levels. Slouching is a definite no-no!

Eat chillis

Chilli peppers contain capsaicin, which helps to stimulate blood circulation and therefore reduces the risk of clots. Spicy peppers also contain antioxidants, which can help to prevent cell damage.

Exercise in water

Exercising in water is a great way of getting a good workout without stressing the body too much. The water offers resistance, and so can help you to build your muscles and stamina — plus being in the water will prevent some of the impact on the joints that other land-based exercises would bring.

Eat oily fish

Eating more so-called ‘oily’ fish — such as herring, kippers, mackerel, salmon, sardines and tuna — will provide you with large amounts of omega-3 fatty acids. These types of fatty acids can reduce the levels of cholesterol in the blood — thereby reducing the risk of stroke.

Build stronger bones

Weight-bearing activities such as running or dancing are great for increasing your bone health. You could also introduce some bone-building herbs like parsley into your diet in order to gain maximum benefits.

Eat carrots to help your vision

Eating carrots will help to improve your eyesight. The beta-carotene in carrots converts to vitamin A in the body, which helps to improve vision. The vitamin A forms a purple pigment called rhodopsin — which the eyes need in order to see in dim light.

Always eat breakfast

Your body needs good quality fuel to wake up your metabolism — so always eat a good breakfast! If you eat a hearty breakfast you will subsequently burn more calories throughout the day. Eating a good amount at breakfast will also prevent you from getting that lull in the morning when your body is running on empty.

Dance your way to fitness

If you’re put off by obvious forms of exercise such as sports, then get your exercise on the dancefloor instead. Dancing will tone and strengthens your whole body, and can increase your flexibility and improve your coordination and rhythm. And most importantly, it’s more fun than going to the gym!

Avoid yo-yo dieting

The majority of crash dieters regain the weight they have shed and then maintain a continuous cycle of weight loss and gain. The answer is to avoid crash diets and develop sustainable diet habits — while avoiding high-fat products.

Think positively

Having an optimistic outlook on life can actually help you to live longer. Researchers have found that optimistic people decreased their risk of early death by 50 per cent compared to those who were pessimistic. Thinking positively lessens your chances of worrying, and therefore reduces stress — thereby lessening your chances of getting a physical and mental illness.

http://www.realbuzz.com/articles/25-ways-to-improve-your-health/