Self-Care Steps To Heal Back Pain Flare-Ups

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Courtesy of PRWeb and Harvard Health Publications….feel free to share your comments below…..

humanbodyHot and cold compresses, physical activity, exercise, and safe lifting techniques help men to heal and to prevent low back pain. For pain control, acetaminophen (Tylenol) may have limited benefit, but is still worth trying.

For many men, low back pain gets better over time, often within a few weeks. Pain control is important, especially early on. Although recent studies have questioned the effectiveness of acetaminophen (Tylenol) for back pain, this over-the-counter mainstay is still worth a try, reports the July 2015 Harvard Men’s Health Watch.

A review in the medical journal BMJ found little evidence that taking acetaminophen relieved pain or shortened the duration of back pain flare-ups. But not all back pain is the same, so acetaminophen could still be helpful for some men.

“Taking acetaminophen for three to five days is all you need to find out if it will work,” explains Dr. Jeffrey N. Katz, professor of medicine and surgery at Brigham and Women’s Hospital and editor of Back Pain: Finding solutions for your aching back, a Special Health Report from Harvard Medical School.

In addition to pain relievers, these other steps should be part of any recovery plan for low back pain:

* Ease pain with cold or heat. Both can reduce reliance on pain relievers.

* Stay as active as possible. Extended bed rest is not helpful; continuing to do usual daily activities, to the greatest extent that you can, speeds healing.

* Develop back-safe techniques. For example, lift heavy weights with the leg muscles, not the lower back.

Read the full-length article: “Best bets for back pain”

Also in the July 2015 Harvard Men’s Health Watch:

* How effective is the new DNA stool test for colon cancer?

* Not all processed foods are unhealthy

* Some men can safely delay treatment of low-risk prostate cancer

* Glaucoma: A common cause of preventable vision loss

The Harvard Men’s Health Watch is available from Harvard Health Publications, the publishing division of Harvard Medical School, for $20 per year. Subscribe at or by calling 877-649-9457 (toll-free). Contact us for a complimentary copy of the news letter.

Snoring Problem In Kids And Effective Steps To Overcome Them

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By Dan Reid

kidsIs your kid a noisy sleeper? Snoring is a pretty common problem that can happen to anyone- young or old, usually caused by blockages in the nasal passage. But oftentimes the seemingly harmless light snores can lead to some serious medical consequences. So if your child is suffering from any such sleeping disorder, it is time you consult a doctor.

Good food and a good night’s sleep is the secret to a happy and healthy life. And proper rest is all the more necessary for kids to regain their energy after a hectic day full of activity. Persistent snoring in children might be a symptom of sleep apnoea or worse. Mentioned below are some simple remedies you can try at home to curb your child’s snores:

Why do kids snore?

Listed below are some common reasons behind snoring in kids:

• Common cold, allergies and nose blockages

• Swollen tonsils or adenoids

• A crooked septum (i.e. the tissue and cartilage present in between the nostrils)

• Obesity (the throat muscles and tongue close down upon the air passage)

• Down Syndrome (i.e. the slopping chin might result in blockage)

The threats of sleep apnoea:

Occasional light snoring is pretty common among children but if the problem persists then it might be something serious. Some symptoms and threats presented by sleeping disorders are:

• Risk of strokes and heart attacks

• Morning crankiness and lack of concentration

• Swollen puffy eyes, headaches

• Restricted body growth

Snoring solutions:

Constant headaches, dark circles and daytime fatigue are among the most common symptoms of sleeping disorders. If your child shows any such signs such as irritable behaviour, hyperactivity or has trouble concentrating consult his paediatrician. You can even try out these simple solutions to help your child sleep better:

Nasal spray and strips:

A major cause behind those restless nights is troubled breathing, allergies, common cold or other infections often result in mucous accumulation in the inner linings of the nasal passage, leading to blockages. Nasal sprays and vaporizers are among the easiest options to overcome this problem. Available in almost every medical store, nasal sprays contain medicated liquid that clears the mucous linings in the nose. Spraying a cool misty vapour inside the nose opens up the air way helping your child rest better. Also nasal strips that look pretty much like a bandage enhance breathing as the miniscule plastic protruding clears the nose.

Correct sleeping position:

How your child is sleeping also determines the quality of sleep he gets. Sleeping in uncomfortable positions not only results in painful sprains but might also cause a stuffy nose. Sleeping on the back can trigger snoring as the throat muscles close down restricting the air flow. Try rolling your kid gently to his side at night, if that doesn’t work you can even add extra pillows under his head, elevating his head a bit higher assists in breathing. A bit of an inclination opens up the nasal passage thus reducing snoring.

groupkidswbgAir purifiers and dehumidifiers:

Oftentimes allergies are triggered by the invisible dust particles hovering about the house that stick in the air and tickle the nostrils. But no matter how vigorously you clean, these miniscule particles remain. Installing air purifiers in the central air conditioning system is a smart way to overcome this issue. Air purifiers and filters suck out the microscopic bacteria and dust particles leaving the air pure and fresh. Also consider installing dehumidifiers in your house if you are living in a hot and dry climatic zone. It balances the moisture content in the air helping you sleep better at night.

Some lifestyle changes:

A major cause behind sleeping disorders can be the irregular lifestyle and obesity. As a parent ensure that your kid goes to bed early and lives a routine life. Fixed sleeping hours help mould the body clock accordingly leaving you refreshed the next morning. Also monitor your child’s diet and daily activity. Obesity is a major problem among kids that if ignores can grow into something even serious. Add fresh fruits and veggies to his meals and try limiting the junk food intake. The fat accumulation in the throat restricts the breathing passage and

Comfortable and peaceful surroundings:

Some other small but significant changes that can be made are:

• Paint the kid’s bedroom in light soothing colours
• Keep the windows open at night to allow fresh air
• Ensure that the mattress and pillows are soft and comfortable
• Dust the bedroom regularly
• Regular clinical check-ups and visits to the doctor

The bottom line

Watching your child suffer is perhaps the worst thing you’d have to endure as a parent. Spare your children from the discomfort of restless nights follow these above mentioned tips to curb snoring problems in your kid.

6 Practical Steps To Overcome Back To School Stress

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By Kellie Lupe-Smith

schoolbusSchool is about to start up again and for many kids a variety of emotions begin to surface ranging from excitement, nervous anticipation to all out dread and panic. Starting a new school year is about, making new friends, meeting new teachers, buying new clothes, book bags, facing bullies, learning a new curriculum and of course – homework. In the year 2015, going back to school brings a host of new stresses that many parents and teachers didn’t have when they were growing up. In the digital age kids are getting less and less sleep because their minds are over stimulated by electronics and lack of sleep can create a number of problems, mood swings, weight gain and brain fog. Kids are also suffering from overwhelming stress due to social anxiety, sports pressures and even weight gain due to stress eating.

The good news is, there are tools that can have an immediate impact on adolescents in stressful and uncomfortable situations. Here are the top six techniques that parents and teachers can use to help students (and themselves) stay relaxed this back-to-school season.

1. Breathe deeply and correctly. When the human body encounters stress of any kind, our chest constricts causing more shallow breathing to occur. In this way we only utilize a small portion of our lung capacity and typically we only use the upper part of our torso. This allows the sympathetic nervous system to be activated thereby creating a fight-or-flight response. Instead, if you breathe deeply involving the lower part of the lungs and diaphragm you can activate the parasympathetic nervous system creating a rest-and-digest response.

2. Elevate the feet. Another way to stimulate the rest-and-digest response is to elevate the feet. One of the best and most effective ways to do this is lying on your back with your legs resting on a chair or against the wall. In yoga this posture is called Viparita Karani.

3. Hypnotherapy. Hypnotherapy offers a solution that can have benefits that last into adulthood. Hypnosis is a method of getting one’s mind into a state of concentrated awareness so they can find resolutions within themselves and create change in a positive and lasting way.

4. Remember you’re not alone. Sometimes knowing that every other parent and student out there is experiencing something similar, can relieve you from feelings of isolation. Remember that we are a community of people with a common goal of being the best student, parent, or teacher we can be.

kids5. Think more about what you want. It astounds me how many people when asked what they want can only name me a list of what they don’t want. The fact is that the subconscious mind cannot process negatives directly so whenever you think “I don’t want to stay awake all night” or “I don’t want to eat too much candy” your brain only hears “stay awake all night” and “eat candy.” The subconscious mind if left to its own devices is like an unruly child, doing whatever it wants, whenever it wants. It needs direction. So when you can tell the mind exactly what you want, it knows what to do and can do it. The subconscious mind loves to follow orders. In essence what you think about you bring about.

6. Change your perspective. Lastly and most importantly, gain a broader perspective of your life. Imagine you can see into the future and know something good is coming. Imagine that you already knew everything works out in the end, you get through the school year and actually have a lot of fun along the way. Remember your life one year ago and recognize all that you have accomplished in that year. Do you even remember the things that worried you one year ago? Now imagine your life five years from now. How do you look back and see your life differently looking back toward today? The small detail of starting schools seems smaller and more manageable when you know the big picture.

Have a wonderful 2015-2016 school year! May this be your best school year yet.

Kellie Lupe-Smith is a certified Hypnotherapist and Yoga Teacher. She is the owner of Studio City Hypnosis and creator of Hypno Yoga LA. Her mission is to help those who suffer from stress, weight issues or breaking bad habits so they can live the life they deserve. Her background includes Neuro Linguistics, Mindfulness Meditation, Yoga Philosophy and Advanced Hypnosis.

5 Steps To A Healthy Heart And A Healthy Brain

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By Kac Young PhD, ND, DCH

grandparentchildIf you knew 5 things you could do to prevent Alzheimer’s and Dementia, would you do them?

In a recent interview, Dr. Peter V. Rabins, acclaimed author and geriatric psychiatrist at Johns Hopkins posed the question: “Do you know what is the best way to protect your memory and prevent dementia?”

If you answered, stay heart healthy, you’d be right. According to Dr. Rabins, controlling high blood pressure and cardiovascular disease are absolutely critical to cognitive function. Fresh evidence based research reported in the Annals of Neurology suggests that people who closely follow a Mediterranean type diet have a 40 percent lower risk of Alzheimer’s disease. Instead of relying on pills and supplements, follow a heart-healthy diet rich in vegetable, fruits and low in saturates fats, salt and sugar The food you eat, not the pills you take, can prevent or slow the rate of cognitive decline.

The second thing he mentioned was getting enough rest and sleeping enough hours. While many of us have trouble sleeping at night we may think it’s no big deal — right? New studies show that getting adequate sleep plays an essential role in learning new information, relating to names, recalling dates, faces, facts, specific events and overall cognitive function – in short forming memory.

Exercise is another key to protecting the memory and reducing the risk of dementia. The Mayo Clinic tells us that physical activity seems to help the brain not only by keeping our blood flowing but it also increases chemicals that protect the brain and tends to offset some of the natural reduction in brain connections that occur with aging.

Exercising several times a week for 30 to 60 minutes may:

• Keep thinking, reasoning and learning skills sharp for healthy individuals

• Improve memory, reasoning, judgment and thinking skills (cognitive function) for people with mild Alzheimer’s disease or mild cognitive impairment

• Delay the start of Alzheimer’s for people at risk of developing the disease or slow the progress of the disease

seniorwoman2We all know that living a stress-filled life is unhealthy. Turns out stress is worse for us than we thought. Johns Hopkins researchers have linked high levels of the stress hormone cortisol with poor cognitive performance in older adults.

New research, published in the Journal of Neuroscience, suggests that the dramatic changes which occur in the brain when under stress are linked to our emotions and scattered memory.

Chronic stress affects two important areas of the brain when it comes to memory: the hippocampus and the amygdala. In this new research, electrical signals in the brain associated with the formation of factual memories weaken while areas in the brain associated with emotion, strengthen.

According to these researchers, with increasing stress, our brains are wired to discount factual information and to rely heavily on emotional experiences.

If you don’t want your emotions to get the better of you, then reduce your stress. Take time to learn to meditate, get out for a long walk in nature, spend time with a pet, care for others, volunteer, whatever it takes to get you away from the pressures and stressors. Schedule it and just do it.

It’s no coincidence that heart-health and brain health or directly related and require the same kind of attention. Truly the heart-brain connection is crucial not only to cardio vascular health, but also to preventing memory loss and sustaining healthy brain function. Keep your brain and your heart healthy at the same time by taking positive steps to nourish them.

If you opt to start doing just these five things and do them faithfully and regularly, you have a high probability of preventing the onset of a heart attack, Alzheimer’s and dementia.

Kac Young, a former television director and producer, has earned a PhD in Natural Health and is a Doctor of both Clinical Hypnotherapy and Naturopathy. She is the author of 10 books. Heart Easy is a system of nutritionally sound, delicious meals that promote heart health, long life and taste great. In the Heart Easy Cook Book sound nutritional advice is followed by family favorites that have been turned into heart healthy meals anyone can make and everyone will love.

Steps You Need To Follow To Make Your Kids Self Reliant

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By Diana Maria

twokidsunYou often would come across certain parents that linger over their kids and jump over even at some of their slightest things they do in their daily chores. They simply do not expect and forgive their simplest mistakes they commit and such parents are in large numbers. On the other side you have powerful parents who very well understand that their children would learn while they commit any small or big mistake in their lives. Speaking in terms of development it is fair to see kids becoming more and more reliant and independent with their growing age. Parents need to find midways and balance their lives to up bring their kids in order to make them self reliant. If you are worried as a parent as to what steps you need to follow to make your kids independent, check out these steps as discussed below:

Let your kids take some decisions

Even kids have the power of making good decisions provided you give them some opportunities. For instance, allow them to decide between the blue and red shirt or in between the cheese sandwich or the butter sandwich. As kids grow you can ask them to take few decisions with certain small or without any guidance. They can even express their desire to get engaged themselves for instance they can easily decide on hiring a math tutor for them or to which friends they should stay together, etc. You may be discouraged to allow your kids taking these decisions; however, allowing them sometime can really help them to grow. Even though if they commit mistakes while taking such decisions but doing this will certainly help them in learning from the same.

Motivate your kids to try out certain jobs on their own

Though it may sound a big strange but kids are supposed to get engaged in some responsible tasks as well. In this way they would learn from the given responsibility. This could include things like packing their own bags and making their own beds. These things could be the best ways to begin with. The older kids can be given bigger tasks as well, like cooking or making them responsible for doing their own homework without the parents checking. With these things you can see children coming one step ahead and asking to participate in different things you do, however, you need to be smart enough to decide which tasks to allocate and which one to avoid. By adding responsibility over their shoulders can really help them to grow and even learn from their mistakes.

Become your kid’s coach instead of being his sage

If you see your kids asking questions about certain things to do or asking the action plan for any particular situation, at times instead of replying them certain answers, asking questions can prove fruitful to you. You can pose the same question to your child and just try to know how they would react at that particular situation. By doing this, you can certainly help your kid to unlock a number of answers in the brain of your kid. Hence the next time when you see your kid approaching you with certain situation, he would certainly try to use his brain and put his step forward to become self reliant.

Try to be a good support system of your child

groupkidswbgAt times this can prove out to be a cheering thing for your kids while rest of the time it can mean to motivate them to try once again. Indeed the kids when they really need your help should realize the fact that they can easily count on you. So make sure you teach them to seek your help whenever they feel they really require it. This is only possible when you make them as your friend, which can help them to share all the things they do in their daily chores. At such junctures, they will never hesitate to share even something challenging and dangerous things as well with you. So, when they finally come to ask your help you are supposed to be their perfect support system as it helps in making them feel more protected.

Motivate them for healthy risk taking things

Assure your kid that making certain decisions on their own is okay to you. We all know doing certain things the first time may not be a perfect thing at one go, which even applies for the adults. However, it shouldn’t deter you to allow your kids to try out the healthy risk taking things. It may be natural to see parents shielding their kids for certain risky taking tasks, however, if you do so you are actually snatching away the opportunity to become confidence and self reliant.

Final words

Seeing a self-reliant child in this fast and busy world has become a compulsion rather than obligation for the modern day parents. The above steps can really help them in becoming a self reliant kid.

– Diana Maria is a freelance journalist who has been writing about mobile technology, customer relationship management and women’s health for more than a decade. These days she is busy to contributes on

8 Steps To Staying Healthy In The Winter Season

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By Stephanie Ingram

jogsnowThe sudden drops in temperature take its toll via flu and cold during winter. Though it’s impractical to think to avoid the changes, precautions may aid in avoiding the sniffing all the time. Winter needs specific strategies to boost energy and feel hale and hearty throughout the season. Prevention is the best strategy to go through the flu season prolifically. There is no need to take all those antibiotics and other medications in order to live well in cold season. It’s not much hard to avoid that sort of despair that spreads around with winter. Enjoy the time of celebration and holidays safely with some simple steps to staying healthy.

1. Consuming Vitamin C

Boosting the intake of vitamin C is an utmost demand of cold season. The importance of vitamin C is commonly known but people overlook it often. Vitamin C enhances the immune system and its anti oxidant benefits the asthmatic persons specifically. All citrus fruits are loaded with vitamin C and the antioxidant properties slow down the rate of oxidation. Vitamin C aids in reducing the hazards of common cold, chest infections, lung infections, pneumonia, bronchitis etc.

2. Drinking Water

Drink ample amount of water in winter too. People feel less thirsty in cold season but it doesn’t mean that your body doesn’t need it. Keeping yourself hydrated is imperative throughout the season in order to allow your bodily functions working well. Don’t let the cold season lessen your required water intake.

3. Exercising Regularly

Regular exercising keeps you fit, active and healthy throughout the year. It reduces the count of sick days. Workout should be included in daily routine in order to keep a healthy body and strong immune system.

4. Going Out

Going out in snow and cold may feel out of the context but believe me going out in winter is also in favor of your health. It’s healthy and effective to come out from the hibernation mode and walk out for breathing in fresh air. It’s effective in burning more calories as your body needs to work more to stay warm. Don’t forget to put on extra layers of clothing.

5. Sleeping Enough

SleepingWomanAdequate sleep is imperative throughout the year and specifically it aids in preventing winter blues. The body becomes vulnerable to illnesses if not get 7 to 9 hours of sleep daily. Your immune system affects by your mood which is directly related to getting sufficient rest. Relaxation makes you feel better and enhances the strength to go through in hand chores.

6. Moisturizing More
Cold and chilled breezes take off the glow and shine of the skin. Following a moisturizing routine is too essential to prevent the irritated and unsightly skin conditions. Moisturize too often in order to retain the skin freshness and shine.

7. Eating Well

Eating well balanced diet is also a particular need to stay healthy in winter season. Consume a combination of fruits, veggies, herbs, spices, nuts, grains and lean meat to get essential nutrients. All menus should contain fiber rich carbs, fresh veggies, quality protein and essential fatty acids.

8. Dressing Appropriately

Winter wears play a big part in keeping you safe and healthy during winter. Dropped temperature needs you to dress appropriately in order to keep your body warm. In snowy areas proper dressing aids in preventing hypothermia and frost bite.

– Stephanie Ingram is a blogger, writer and an enthusiast to spend her efforts and time in learning, applying and writing fitness articles, health care and green living. She has been passionate about learning and sharing the ways to improve fitness and maintain optimal health in order to live an active life. For more credible information about Health & Fitness visit our website:

10 Steps To Getting Your Child To Stay In His Own Bed

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cutekidsFamilies who are transitioning away from co-sleeping or even those who are new to dealing with a child who won’t stay in his own bed after moving to a toddler bed that’s easy to escape are no stranger to the challenge that is mastering the full night’s sleep. There are as many reasons why kids won’t stay in their beds as there are kids themselves, and as many motivations for coming to find a parent after waking abruptly as there are sleepless nights. Finding a method that works for your family may require a bit of trial and error, but with a bit of dedication, you’ll find your child sleeping the night away in his own bed before you know it.

* Find the Root of the Problem – The first step to getting your child to successfully spend the night in his own bed is to find out why he’s having trouble doing so in the first place. Some kids will get out of bed at night because they’re afraid of imaginary monsters, other because they’re simply awakened by something and aren’t able to self-soothe until they fall asleep again. To solve this particular problem, you’re going to need to uncover the root of it and work around what you discover.

* Start a New Routine – Allowing a bit of wiggle room in your child’s bedroom routine can have a major impact on the success or failure of your ability to keep him in his bed at night, especially if he’s getting up because he’s having bad dreams or is afraid. Make room for a “monster check,” take the time to work a bedtime story into the routine, or allow him to wind down a bit by starting the routine earlier and working towards the goal of getting in bed with less pressure.

* Encourage Self-Soothing – If part of your child’s established routine includes you spending time in his bed or in his room until he falls asleep, it may be time to rethink your strategy. After all, a child who’s dependent upon you in order to get to sleep will naturally come searching for you when he wakes up and can’t accomplish the task on his own. Start working on helping your child to fall asleep on his own and you may find that the bulk of your problem is already solved.

* Keep Your Language Positive and Optimistic – When you talk to your child about staying in his bed, make sure that your language is upbeat and positive, rather than stern or overly authoritarian. Make spending a night in his bed sound like the major milestone it is, not something he must do because he’s afraid he’ll be punished or you’ll be disappointed.

kids* Work Gradually Towards Your Goal – You may not be sleeping in a child free bed the night you start working towards that goal. You may not even be there a week from starting your routine. It’s important to keep the end game in mind, though, rather than focusing on immediate results. After all, you want a lasting solution, not one that’s temporary.

* Get Kids Involved in the Process – Giving your child a bit of ownership over the situation by letting him pick out new sheets, select a special animal to sleep with or even have a bit of say in his bed time can go a long way when you’re trying to reach an understanding about sleep. Let your child know that you want him to be excited about this new chapter in his “big boy” life, and give him some control to reflect that status.

* Make a Game of The Situation – If you set up a system of rewards for every successful night in bed or make each night seem like a fun, new challenge, you may find that you’re having better results than if you’re just trying to lay down the proverbial law to your struggling child.

* Maintain Consistency – When little feet come padding into your room in the wee hours of the morning, it can be easier to just let it slide than to get out of bed and meet the challenge. Consistency is key, though, because you don’t want to send mixed messages to your child. Just get up, lead him back to his bed and avoid engaging with him along the way. With consistent repetition, your child will learn that coming to your room is not a means of getting the results he had in mind.

* Be Patient – It’s not easy to keep your cool when you’re sleep deprived and frustrated, but losing your patience and lashing out is a surefire way to inspire a setback. Make a concerted effort to be patient and understanding, rather than exasperated and angry.

* Reward Successes, Don’t Punish Setbacks – Instead of shaming your child or punishing him when he’s struggling, make a point of rewarding his successful efforts. Understand that your child wants you to be proud of him, and wants to earn your approval, even though the change you’re asking him to make is a big and sometimes scary one.

– Submitted by Ethel Wooten of

Simple Steps To Curb Bad Health Habits

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By Dr. Mario Pary

obeseboyvectorbellyChildhood obesity is verging on an epidemic in the United States. According to the American Heart Association (AMA), one in three children or teens is considered obese or overweight. When compared to numbers from the early 1960s, the rate has nearly tripled. If your child is on the wrong side of these statistics, they could be at risk for some serious health problems – both now and later on in life. High blood pressure, increased levels of cholesterol, and type two diabetes are all heavily correlated with this condition, according to the AMA. Depression, low self-esteem, and a negative body image are not as tangible, but still very serious factors that can arise from being obese.

To avert these potential issues and get back on the right track, there are several things your children can do to move towards a healthier lifestyle. However, this process isn’t just about them. As the parental figure your actions and guidance helped cause this situation. Those same factors can just as easily change the standards and the environment, creating a healthy and sustainable future for your children.

Limit Access to Unhealthy Offerings

Proximity to unhealthy foods plays a big role in the process. If your house is loaded with sweets, fried foods, and other high-calorie offerings, it is unrealistic to assume that your child has the willpower and foresight to police their own eating habits. As the parent, you can negate this issue at its source. When grocery shopping, avoid purchasing these items and place an emphasis on fresh foods and healthy snacks. Doing so can avert bad decision-making and allow your child to develop better eating habits. If you want to have treats for special occasions, that is also fine. Just make sure to keep them separated and designated as such.

Make Exercise Fun

kidsexercisevectorAnother major problem facing children is the fact that exercise isn’t always as fun as playing with toys, video games, or watching TV. Unfortunately, most parents simply concede defeat and allow these sources of entertainment to rule their kid’s free time. If you want to switch up this standard, incorporate fun and healthy activities into a daily routine. Playing sports, like soccer and basketball, with other children, as well as taking trips to the beach or a nature trail, can be a great way to exercise while also keeping your child interested. Evaluate their interests and try to build some outdoor activities around these subjects to keep them excited and engaged.

A Healthy Family

Perhaps the most important change in your child’s health starts with helping yourself. If you are overweight or obese, think of the example you have set. If you are not satisfied with this standard, shifting your priorities and getting healthy by following many of the same concepts listed above can create a shift across the entire family. Eating healthy and exercising together is a great way to stay motivated and active. This process can also promote strengthened bonds and relationships among members of your family, leading to better emotional health as well.

– Dr. Mario Pary is a dentist in Shreveport, LA who focuses on providing patients with the best possible dental care. In his free time, he writes dentistry related articles and publications to educate people on how to maintain a healthier mouth.

Smart And Effective Steps To Help You Lose Weight With Hypothyroidism – Part 2

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By Avelina Kongoi

Continued from part 1 of this article…..

broccoli2. Start To Eat More Healthy, and Nutritious Meals That Are Rich in Vegetables and Protein

After getting yourself checked out by your local doctor the next most important thing you are ever going to do is make sure that you begin to eat really healthy meals. This means that every meal you make should contain a good portion of vegetables and also a good portion of protein.

You might be surprised to hear that protein is the most satisfying of all the macronutrients out there… even more than fats and carbohydrates. But the other benefit of protein is that it will help to maintain that muscle mass which is very important to keeping that metabolism revved up!

But as with anything out there, not all protein sources have been created equal. The best out there is Whey protein and the one that I’d recommend simply because it contains a lot more branched chain amino acids (BCAAs) which are very, very good for your muscles. On top of that this protein is a lot more satisfying to your hunger than the others that are out there.

3. Begin To Eat Foods High in Fiber and Avoid Foods Filled With Sugar

If you’re absolutely serious about losing that excess weight then you’ll want to do whatever you can to avoid eating sugary foods because they will completely destroy your chance of losing weight! On top of that they are just bad for your overall health, which is never good!

Instead of consuming junk foods you should instead focus your time and effort on eating foods that are high in fiber. The reason for this is because not only are they far more satisfying but they will also help to prevent any sort of constipation to come about as a result of your hypothyroidism.

4. Exercise As Often As Possible

joggersEven if you’re the busiest person in the world you don’t have any excuse because you can still dedicate 10 minutes a day to doing some form of exercise. You literally only need 10 minutes a day, every single day to help boost up your metabolism. Do so consistently and you will begin to shed those excess pounds in no time at all.

Not only are you going to start to see the benefit of shedding weight from completing your fitness routine but you will also notice that your muscle mass will begin to increase slowly but surely. And as a lot of you already know the more muscle mass you have on your person the higher your base metabolic rate will be.

And of course the higher your metabolism is the more calories you are going to be burning over time. On top of that you are going to start to look really amazing too, so much so that you will begin to notice that people will start to compliment you on how great you look.

So you see, while it may be a little harder for you to lose weight when you have hypothyroidism… it isn’t at all impossible and if you just stick with the process and put in the hard work every single day!

Guest article written By Avelina Kongoi of

Smart And Effective Steps To Help You Lose Weight With Hypothyroidism – Part 1

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By Avelina Kongoi

scaleFrom personal experience I can tell you with confidence that you are only ever going to be able to truly appreciate how hard it is to shed weight when you have hypothyroidism is when you’re actually suffering from the disease yourself. You won’t just be limited to weight related issues when it comes to having an underactive thyroid. In fact you’ll more than likely end up suffering from many other symptoms too.

There are an estimated 30 million individuals across America right now who are actually suffering from the disease right now. But even more shocking that this fact is that there are many, many more individuals across America and the world who have yet to be told officially that they have the condition.

Another disease that is getting even more common among normal people is something that is known as subclinical hypothyroidism. A person who has this condition will experience a lot of the symptoms of hypothyroidism without actually suffering from the disease itself. This usually occurs because of poor nutrition, and simply improving their diet will totally change things around.

If you have hypothyroidism it essentially means that your metabolism will have slowed right down which means that you will burn far fewer calories than a normal individual. It really is as simple as that.

You will basically run into weight related issues when you have thyroid glands that aren’t working as they should be. The reason that this happens in the first place is because your thyroid glands are not producing enough thyroid hormones (T3 and T4) which are largely responsible for maintaining your bodies metabolism and also making sure that every cell in the body gets the energy that it needs to get through the day properly. So you can say that these hormones are largely responsible for helping your body burn the calories they need to burn.

Not having enough thyroid hormones basically means that you will not burn as many calories as a normal individual. This is the very reason why people with an underactive thyroid find it so difficult to lose excess weight.

Easy To Follow Tips To Help You Shed Weight With Hypothyroidism

1. Ensure Your Local Doctor Officially Tests, Diagnoses and Treats You

The most important step of all is to make sure that you get yourself down to the local doctor to get officially tested and given a proper diagnosis. This is the first and most essential step of all to get your health back on track.

The most important step of all is to make sure that you get yourself down to the local doctor to get officially tested and given a proper diagnosis.

Your doctor will basically give you a blood test, which will measure the amount of T3 and T4 in your system. On top of this, the blood test will measure the amount of thyroid stimulating hormone (TSH) that is running about in your body. If the final results that come out show that you have high levels of TSH and low levels of T3 and T4 then it’s a good sign that you may be suffering from hypothyroidism.

If it is known that you’re actually suffering from hypothyroidism then your doctor will more than likely prescribe you with something that is known as levothyroxine. In essence this is a synthetic form of T4, which will help to slowly but surely build up your thyroid hormones back to the level they should be.

Stay tuned for part 2 of this articles shortly…..

Guest article written By Avelina Kongoi of