17 Ways to Start Eating Healthy and Stick With it

A new year has just begun, which for many people means setting new fitness goals and making an effort to improve overall health. If you’re looking to make healthy lifestyle changes in 2021 and want to get started by eating well, you’re in the right place. Read on for some invaluable healthy eating tips that will help you get started and stick to a balanced diet.

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  • Start for the right reasons – and with realistic expectations

Eating a balanced diet has many health benefits including the potential for weight loss, but it’s important to start your journey to eating well for the right reasons. Eating right is about so much more than shedding pounds, and if you go into your journey focusing only on your weight, you may put too much pressure on yourself to make quick changes to your body. Setting realistic, achievable goals that don’t centre around losing a lot of weight in a short space of time will prevent you from getting discouraged, and will also help you to make meaningful, maintainable lifestyle changes that will keep you healthy long-term.

  • Remember your motivators

The journey to eating well can be difficult and sometimes it does get tempting to fall back into old habits. Staying motivated is the key to success, so it’s vital that you remember what made you change your diet in the first place. It would be beneficial to make a list of reasons why you want to get healthier, whether it’s to manage a health condition, get in shape or improve your overall mood. Refer back to this list whenever you’re struggling to stay motivated and it’ll help you stay on track.

  • Keep junk foods out of the house

Sometimes you just get cravings for junk food, but these will be less prevalent and much easier to fight if you’re not surrounded by unhealthy options at home. Avoid buying fatty or sugary foods at the supermarket to prevent temptation, and if your family will still be eating these types of foods, encourage them to keep these hidden. Seeing your favourite unhealthy snacks sitting on the counter only makes it more difficult for you to resist.

  • Buy high quality ingredients in advance

To replace the junk foods in your home, try to keep the kitchen stocked with fresh, high quality ingredients that make you feel excited to eat well. A meat box delivery service is a great option to get you started, as this gives you access to the best cuts of meat at a competitive price. Eating high quality meat is a good source of protein, which is essential to fuel your body, maintain bone and muscle health and even reduce appetite. Investing in a meat box means getting lean, locally sourced produce delivered to your door, which you can prepare in a huge variety of ways to create delicious meals.

  • Plan your meals

To help you stay on track, plan your meals in advance and make sure your cupboards are full of the nutritious ingredients needed to create a good range of healthy options. Whether you get ahead by batch cooking on the weekends or prepare each meal on an evening, knowing what you’re planning to cook in advance will speed things up and help you keep track of what you’re putting into your body. Remember to account for leftovers in your meal planning, too – cooking more than you need on an evening makes it easy to eat healthily at lunchtime the next day, even if you’re really busy.

  • Maintain balance

The key to an attainable healthy diet is balance, which means it’s okay to indulge in a treat every now and then. If you’re too strict on yourself from the beginning, you may lose interest in your new diet and turn to your favourite snacks for comfort. Allowing yourself a few off-plan foods is fine and will make it easier to maintain a healthy lifestyle, as you’re less likely to feel overly restricted and lose motivation as a result. Treat foods are okay in moderation and won’t undo all your hard work, as long as you balance them with a good range of healthy and nutritious options.

  • Have a partner join you

If someone close to you is also trying to improve their health, have them join you in your healthy eating and exercise plan. This way, you can hold each other accountable, celebrate your wins together and motivate one another to keep going. Having your partner or spouse join you may be particularly beneficial, as couples are inclined to follow one another’s lead and the two of you can share the responsibility of food shopping and preparing healthy meals.

  • Measure your progress

When it comes to both healthy eating and exercising, tracking your progress can be extremely beneficial. Try inputting the foods you eat into an app or diary to keep track of what you’re eating and measure your exercise with a phone or smartwatch, as this will allow you to easily look back on your progress. When you need an extra push to keep at it, there’s no better motivator than seeing how far you’ve already come.

  • Have a high-protein breakfast

When trying to lose weight, many people make the mistake of skipping breakfast altogether, but a well-balanced breakfast that is high in protein can actually prevent you from overeating later in the day. A protein-rich breakfast helps you stay full and keeps your blood sugar levels in a healthy range, making you feel more satisfied and less likely to snack.

  • Pack healthy snacks when on the go

When you’re in the middle of a hectic day, it can be hard to stick to a healthy diet, especially if you’re away from home and don’t have easy access to healthy foods. To prevent you from grabbing whatever processed food is available at the time, plan ahead and carry healthy snacks with you to tide you over. Nutritious, high-protein snacks such as mixed nuts, seeds, natural yoghurt or protein bites will satisfy your appetite until you’re able to sit down for a proper meal.

  • Up your exercise

While you don’t want to make your new routine overwhelming or too difficult to maintain, increasing the level of exercise you do at the same time as making changes to your diet will give you the best results. These two healthy lifestyle changes reinforce one another, and you may find it easier to make both changes simultaneously than starting with one and adding the other to your routine further down the line.

  • Have a plan before eating out

Don’t let a meal with friends or family stress you out – after all, a get-together with loved ones is supposed to be fun! If you’re worried about eating healthily when dining at a restaurant, try to prepare by looking at the menu ahead of time, or by picking out the restaurant yourself so you know there’s something you’d be happy to eat. You can also limit the impact of a meal out by drinking water instead of alcohol.

  • Prepare before travelling

If you’ll be travelling away from home, you may feel anxious about what you’ll eat while in unfamiliar territory. Don’t be afraid to go slightly off plan during your trip, but if you’re determined to stay on track as much as possible, there are some ways to make this easier. If possible, pack some healthy non-perishable foods such as dried fruit, nut butters, wholegrain crackers and trail mix, as these will be a healthy snack or light meal option if you find yourself stuck.

You can also prepare by researching the restaurants and supermarkets in the area ahead of time, giving you a better idea of the kinds of foods they’ll have available and what you can expect.

  • Be patient

When eating well and exercising, you must be patient with yourself. Expecting to see significant changes right away, whether that’s in how you look or how you feel, can demotivate you quickly and massively restrict your long-term progress. If you don’t see immediate changes, don’t lose hope – have faith in the process. Stay motivated by tracking your diet and exercise, as this will reassure you that you’re on track and that the changes you’re working towards will come with time.

  • Be forgiving

If you veer off track and cave to a takeaway or a sugary snack, don’t beat yourself up about it. As mentioned earlier, it’s all about balance, and one unhealthy choice doesn’t mean your journey to better health is over. It’s common for people who are trying to stick to a new diet to give in to temptation every now and then, but the important thing is to not treat this as a failure and proceed to overindulge in unhealthy foods for the rest of the day or week. Rather than considering your progress ruined or undone, take a breather, remember your reasons for improving your diet and put the past behind you. This mentality will help you get back on track more quickly and have you feeling positive in no time.

  • Avoid fad diets

A new fad diet seems to pop up every week and although their promises of instant results may seem amazing, the reality is that this type of eating and weight loss tends to be unsustainable and unhealthy in the long run. Fad diets are promoted as being a way to lose weight quickly, but they are typically very restrictive and make it incredibly difficult to maintain your new weight long term. This leads to a dangerous cycle of yo-yo dieting, where people lose weight only to gain it back shortly afterwards.

Finding a sustainable diet plan that works for you and gives your body the nutrients it needs is a much healthier choice to make, so avoid those fad diets and understand that to achieve lasting results, you need to have patience and take it slow.

  • Figure out what works best for you

There is no ‘one size fits all’ approach to healthy eating and exercise, and what works for a friend or family member may not be the best way forward for you. When beginning your journey to better eating and good health, don’t be afraid to try a few different things, especially if you’re not enjoying or getting a lot out of your current method. The key to maintaining a healthy diet is to find a way of eating that you enjoy, that isn’t overly restrictive and that you find sustainable. Then, when it comes to sticking to it, you’ll realise that it isn’t even a chore.

This guide to eating healthy and sticking with it was brought to you by experts at The Dorset Meat Company, who offer nationwide butcher meat box delivery. With a fantastic range of grass-fed, ethically reared meat available for you to choose from on their website, you’re sure to find delicious healthy meal staples to help you on your journey to eating well.


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What is Reproductive Health?

Reproductive health is an encompassing term that looks at all areas of health when it comes to conceiving a child. Understanding what it means to truly be reproductively healthy can help you plan and make the right choices for you.



What is Reproductive Health?

The WHO defines reproductive health as not just the physical health of the parents but also the mental health and well-being of the couple in question. Rather than just a strict view that only includes the possibility for a woman to get pregnant, the WHO defines reproductive health as the ability to have safe and satisfying sex and the freedom to decide to get pregnant when, and how often they wish to.

With this encompassing view on reproductive health, it can feel more daunting, but the fact is only when your physical, mental, and emotional health are in line with one another can a baby be born that can be completely supported and cared for. Women’s health clinics and gynecologists like gcaus.com.au offer services to support this definition of reproductive health and can help everyone either get pregnant and have a baby or stop themselves from having one entirely. The ability to choose and control reproductive health is a right that all humans should have.

What Factors Affect Your Reproductive Health?


Many people focus solely on the physical factors that may affect your reproductive health, and they are certainly the biggest obstacles to the act of conceiving itself. From genetics, age, to even the vices you partake in (smoking or drinking, for example) can all cause issues with conceiving and with fetus health. If you find yourself pregnant, getting help from a clinic can help improve the fetus’ health and life expectancy should you want to keep it, or else terminate it in its early stages. It is important to remember that such abortion clinics also offer many health services you will need should you decide to carry your baby to term, regardless of whether you keep it or put your baby up for adoption.


There are many mental health factors that will impact reproductive health. Mental illness is one of the most prominent. Pregnancy can make many mental illnesses worse, and not only that but the medication necessary for those with these mental health conditions can interfere with a pregnancy and cause severe complications. Working with a doctor and clinic can help those with mental health concerns create a working plan of action that will allow for a healthy pregnancy should they want one, or alternatively can provide better solutions (like an IUD) if things like taking birth control pills are difficult.


Young parents can be emotionally compromised or not yet responsible to carry a baby to term, much less raise one. There are many different factors that will help a person decide if they are ready to be a parent, from learning and other mental conditions and age to even past trauma.

Getting Help and Guidance

Regardless of whether you are planning for a child or need help after finding yourself pregnant, it is key to get help and guidance from a health clinic. Knowing your options and having the support they provide is essential for your health and well-being.


Top Tips for Looking after your Health and Wellbeing

Whether you are busy running your home, looking after children, running errands or simply trying to do all of these things, then it is important to remember to take care of yourself both mentally and physically. Making yourself a top priority, even if only for 20 minutes a day, is necessary. You need to ensure you maintain your strength and determination to carry on, no matter what is thrown at you.

Ensuring you are mentally and physically healthy and strong will ensure that you can face anything that the day may bring. So, just how do you look after both your health and mental wellbeing?


Having some me-time to exercise, even if it is just for 15 minutes a day, is so important. Your body needs to be strong and powerful, and to achieve strength and power you need to exercise and eat healthily. You do not have to visit the gym to exercise, simply pull out the yoga mat or go for a 10 minute jog.

Eat right

Your diet needs to be packed full of goodness, which includes a good variety of fresh fruit and vegetables. Cut out the fat, reduce your sugar intake, and reduce the amount of salt you have with each meal. Balancing carbohydrates, protein and fat will ensure your body looks fantastic and that your skin looks and feels great too.

Look at alternative therapies

Consider using alternative therapies and medicines. Take a look at using CBD and how it could benefit you on a day to day basis. Visit The CBD Supplier for a range of products to suit any use and budget. Investigate alternative and holistic therapies such as reiki healing and aromatherapy. See how alternative therapies may be able to benefit you and your life. Research and find out if they will alleviate some of the stress and pressure you find yourself under.

Take Time out

Start reading that book you keep meaning to read. Do a word search or take a nice long hot bath. Take time out for yourself and do something that is all about you. Do something that will benefit your wellbeing and mental health and try getting to bed earlier. Try and turn off your phone and all sources of news so that you can disconnect and take yourself away from the madness of the world that surrounds you. Ideally, if you can, it is essential to clear your head of any thoughts or feelings that may be weighing you down. Lose all of the negative feelings and energy and only focus on the positive, good stuff.

Take a walk out in nature and absorb all of the beauty that is around you. It may sound like a cliché but you need to look around and appreciate everything that is in your life and be grateful for everything you have, including family and friends, and your inner happiness will show leaving you looking and feeling fantastic.


Are Small, Rural Hospitals Putting Patients at Risk?

A 2015 Wall Street Journal study of small, rural hospitals found that these facilities are putting patients at risk by providing surgical services that they are not competent in for financial gain. The outcomes of this medical malpractice are serious complications, hospital-based infections, and even death for some patients.

Rural Hospital Closures

Most rural hospitals are located in the South and Midwest and handle older patients. Many are on the brink of closing due to significant financial constraints. Some may merge with bigger hospitals or other neighboring rural facilities to remain in operation. Despite that, hundreds of rural hospitals have had to shut their doors since 2010.

One of the reasons these facilities are facing financial challenges is dwindling populations in rural areas, translating to fewer patients occupying hospital beds. While populations in urban centers have been growing since 2000, those in rural neighborhoods have declined.

Dwindling populations also worsen other dangers to rural facilities’ finances. For instance, the demand for outpatient services is higher than that for inpatient services. While rural hospitals do have outpatient sections, they compete for patients with nonhospital outpatient facilities and clinics.

High Risk of Death in Small, Rural Hospitals

Billing records reveal that these rural facilities are doing inpatient orthopedic surgeries more frequently. Surprisingly, the growth rate of these procedures in rural hospitals is higher than that of more general medical centers that have performed these surgeries for decades.

This means that an otherwise ordinary procedure that should involve little or no complications could potentially cause death because it was done at the ‘wrong’ medical facility. Patients undergoing one of the routine orthopedic procedures at small, rural hospitals had a 34% risk of dying within a month between 2010 and 2013. If a medical practitioner exacerbates severe car accident injuries during treatment, a victim may sue him or her for medical negligence and file a separate personal injury claim against the person responsible for the car accident with the help of an attorney.

Why Elective Orthopedic Surgeries Have Increased in Rural Hospitals

A 1997 program designed to help rural medical facilities keep running by offering them higher financial incentives for orthopedic surgeries than their larger counterparts has contributed to the rise of these kinds of surgeries in rural hospitals. Although some of the smaller medical facilities insist that they will improve with time as they perform more surgeries, the death rates have remained high.

Getting Legal Help

When a patient receives substandard medical care, he or she can file a medical negligence lawsuit against the responsible person or entity. A medical facility shouldn’t perform a specific procedure unless it has the required qualifications and equipment. For instance, if a patient had complications during delivery that resulted in a birth injury due to medical care that was below the required standards, an injury attorney can review the situation and advise her on the best legal option for the family. The attorney will also gather enough facts to develop a strong legal case, negotiate a fair settlement with an insurance company, and file a lawsuit on the patient’s behalf if necessary.


4 Signs Your Child May Have a Food Allergy


Most parents can admit that their children are picky eaters in one way or another, especially when it comes to things like vegetables or certain meats. However, pickiness is completely different from food allergies. There are some children who may be averse to foods because they make them feel ill. As a parent, it’s important to know the difference. Take a look at some of the most telltale signs that your child may have a food allergy.


Itchy Eyes and Running Nose


Parents of small children know that runny noses happen from time to time. Since kids are constantly putting things in their mouths, it’s not uncommon to have common trips to the family doctor for colds. However, in some cases, your child may have extremely itchy eyes and a runny nose due to an allergy.

If it seems like it’s an inconsistent cold that seems to flare up for no particular reason, then you might want to consider it may be a food allergy. Certain foods can give your child seasonal allergy-like symptoms that can be confused with a cold.




Some foods trigger eczema, which is a dry and scaly rash that usually appears during the first few years of a child’s life. Usually, a good portion of kids with eczema outgrow it over time. If a moisturizer doesn’t put an end to the scaly rash, then it’s a pretty good indication that it’s an allergy. However, you should always have it checked out by a professional who can give you their opinion.



Coughs aren’t uncommon for kids in general. However, if a child’s cough persists for more than a few weeks and also is accompanied by itchy eyes and a runny nose, then it’s a pretty big indication that something else is at play. Try and take note of when your child coughs. If it’s after being exposed to something that they eat, then you’re on the right track.

Eliminate all the possibilities before you can come to a final conclusion.


Stomach Aches


If your child complains of a stomach ache or even nausea after eating something, then you should start exploring whether it’s what they’re eating causing it. Usually, stomach-related food allergies will occur no more than a few hours after eating the item that there are allergic to. If it falls within that timeline and happens more than once, you can be sure that they are allergic to that food.




While there is still much research being conducted on food allergies, particularly in children, most experts agree that you’re better off being safe than sorry. Keep a close eye out for the most common signs of food allergies, and always talk to your child’s pediatrician when in doubt.




Pertinent Questions to Ask Before Buying CBD Online

Have you been wondering about buying CBD online and didn’t know how to go about it? It’s quite simple, and you need to check out the several brands available before choosing one that suits you best before placing the order.

However, before you place the order, you may have some pertinent questions for which you need the right answers. Did you know that CBD is one of the fastest-growing industries with several players in the market? However, not all may be safe, and you need to be cautious before buying.

Here are some questions to ask before buying CBD online:

Is the Product Tested by an Independent Lab?

One of the first questions you need to ask is whether a 3rd party lab duly tested the product. If it’s so tested, you should be able to view the lab reports. The lab report will give you information about the number of cannabinoids used and whether any contaminants were present.

Did a Certified Lab Perform the Analysis?

Another critical question is whether a certified lab performed the analysis. Labs that follow the prescribed procedures will ensure accurate analysis and reports. The lab has to be certified by the International Organization for Standardization (ISO). If the lab is certified by ISO, it meets the required standards. Some companies may have other certifications like ILAC; however, ISO certification is what is preferred.

Does the Report State there are no Contaminants?

The primary purpose of a laboratory report is to check if there are any contaminants present. Lab tests can detect the presence of metals or microbial contaminants like bacteria or mold, which are harmful to humans. If you check the “status” column in the report, you can establish whether the product has passed the test. If the contaminants exceed the safe limit, the report will say so, and the status will indicate “failed.” It is critical to understand how to read lab test results before buying CBD online.

Is the THC Content 0.3% or Less?

You are probably aware that THC is legal in a few states and illegal in many others. For a CBD product to be legal, it can contain only a specified amount of THC. The maximum permitted amount varies from 0.3% to 0.5%, depending on the state. This is the legally prescribed limit as it is considered safe and will not inflict any psychoactive effects of THC. It is always safer to pick a product that contains less than the specified amount of THC.

What Ingredients Go Into the Product?

Whenever you buy a product, it is advisable to look at the ingredients list. Manufacturers must list the ingredients the product contains, which need to be listed with the approx quantity.

Even if you can’t understand what each element stands for, it is easy to search online (Google search), get information about the ingredient, and find out how safe it is or whether it has any side effects. While at it, please check if the ingredients are natural and organic or have any additives that are not permitted.

What is the Source of the Hemp?

Hemp is the primary source from which CBD is extracted. It makes sense to know where and how the Hemp was cultivated. It is good to know if any chemical fertilizers were used while growing the Hemp and if any harmful pesticides were used to keep pests at bay.

Most manufacturers claim that the isolates they use were extracted from organic Hemp, which needs to be verified. If the manufacturer has a direct relationship with the Hemp-supplier/grower, they may have first-hand knowledge of the produce.

Summing it Up

Today’s world of e-commerce makes it easy to buy anything online. However, shoppers need to be cautious about the products they buy online and check their authenticity before buying. Most companies give details about the purity and potency of the ingredients used in their products, making them trustworthy.


Tips for Managing Menopause Symptoms

Until you’ve woken up in the middle of the night soaking wet for no reason, gone from a perfectly good mood to livid in under a minute, and considered stripping off your clothes in the middle of a retail store in public, you probably haven’t experienced menopause.

For those who have been through it or are just at the beginning of their menopause journey, these stories don’t sound so far-fetched. Like many young women love to trade labor and delivery tales, older and middle-aged women will often joke about how they manage the difficult time that is menopause. Here are just a few tips for managing menopause symptoms if they have begun happening to you.

Physical Symptoms


Not much different than puberty or pregnancy, menopause is a perfectly natural part of being a woman that can begin as early as age forty. A condition that shows up when natural hormone balancing becomes difficult for the aging body, the result is a wild ride through moods, physical symptoms, weight gain, hair changes, and more. Things like vaginal dryness, changes in the skin and bone density, and decreased sex drive are just a few of the things that pop up after a year of missed periods and that first hot flash.

But fear not. Because menopause happens to most women as a result of normal aging, there are a variety of treatments to help make these years easier. From testing to treating estrogen and progesterone levels to medications for hormone replacement therapy, there are many options for women in nearly every stage of this natural process. For example, there are plenty of vaginal dryness treatment options both over the counter and as a prescription from your healthcare provider. General use products like lubricants sold over the counter can help with this too and don’t need to be earmarked specifically for more mature women. When in doubt, talk to your health care provider. He or she will know what to do for you.

Mood Swings

One of the biggest symptoms women entering or going through menopause complain about is the mood swings that accompany their lack of interest in sex and other side effects of hormonal imbalances. But again, there are ways to manage this. There is no need to live in discomfort and anyone who believes their moods are dangerous or have just gone too far should see a doctor. Doctors can test for hormone levels in the bloodstream and may be able to help you with the same supplements used for other symptoms and/or prescribe antidepressants to get you through this rocky patch.

Others turn to support groups online and use the stories of other women, often funny, to pull them through a bad mood. There, there are also plenty of resources to manage menopause symptoms in a variety of ways that may work for you. It also helps to know you are going through any of it alone.


Relationships with friends and family will be impacted by your changing body and moods. These changes don’t have to be in the wrong direction. An open conversation about what you are going through and leaning on other women who have either been there or are going through it too will go a long way in helping you and your loved ones to understand menopause is only temporary.

As for your partner, he or she may struggle with your low libido. Remind him or her that this is only temporary and consider ways to keep intimacy alive in and out of the bedroom. Sex is not always intercourse. It may even be painful for some who suffer from dryness. Be creative in ways you connect with your partner and work as a team to see this thing through.

Hot Flashes

Perhaps the most talked (and joked) about menopause symptom is the dreaded hot flash. While stories about moments at the mall desperately running out of a store for fresh air can be funny to menopausal women, they certainly aren’t fun during the experience. Again, the great news here is there are tips and tricks for handling that out of the blue hot flash. Finding cold, fresh air like an air conditioner works even in wintertime. So too, do popsicles. Have them on hand at home.

You’d be surprised how fast they can cool you down. Ice chips, wet washcloths, and a cold shower will stop a hot flash in its tracks too. And remind yourself while you are going through it that it will be over soon. Believe it or not, this too shall pass and you will eventually come out on the postmenopausal end of this with stories, laughs, and sympathy for the women working to catch up to you.


Benefits of 3 Brain Boosting Supplements

Who does not want to be sharper mentally? A healthier brain that is focused, quick, and ready for a challenge. If a healthy diet that includes fresh fruits and vegetables, natural proteins, and whole grains, along with social outings and regular exercise, is not enough and a boost from outside sources is desired, supplements may be able to help. Some slow down the growth of significant mental health disorders, while others support better alertness, creativity, and memory. Vitamins B12 and D, as well as omega-3 fatty acids, are three supplements with brain boosting benefits.

Vitamin B12

Vitamin B12 has been shown to reduce depressive symptoms and help improve mood. Improved memory, increased memory, and the ability to learn new things easier are potential benefits of getting enough vitamin B12.

It is possible to get enough vitamin B12 from foods like high-fiber cereals and whole grains, along with dairy, fish, and poultry. For those who have trouble absorbing nutrients, are vegan or vegetarian, or are an older adult, vitamin B12 shots may be helpful.

Vitamin D

Like vitamin B12, vitamin D has numerous mental health benefits. It is also famous for helping prevent osteoporosis and supporting strong bones as well as healthy brain function. While more research is necessary to get a clear picture of how vitamin D affects the brain, it is known that healthy levels may ward off dementia, schizophrenia, depression, Alzheimer’s disease, and other mental health conditions.

Vitamin D is found in milk, cereal, egg yolks, and cold-water fish such as salmon, tuna, and sardines. In addition, 5-10 minutes of daily sunlight helps the body produce vitamin D, but it is estimated that around one billion people are deficient.

Omega-3 Fatty Acids

Omega-3 fatty acids are a nutrient that the body is not able to produce by itself and must come from outside sources. Soybeans, flaxseeds, nuts, fatty fish are good sources of the fatty acids. Benefits of healthy levels of omega-3 fatty acids include improved reaction times, brain function, and memory. It is also possible that they help stave off dementia and depression and may lessen the risk of Alzheimer’s disease.

Vitamins B12 and D, as well as omega-3 fatty acids, are three nutrients that, at healthy levels, have many brain boosting benefits. These benefits include an ability to learn new things easier, improved memory, increased energy, improved brain function, and reaction time. They can also help ward off depression, dementia, Alzheimer’s disease, and schizophrenia.


Benefits of Swimming to the Body and Mind

It is a recommendation by the experts that we engage in physical activities. Studies show that we need at least three hours of light and moderate exercises. When engaging in vigorous exercises, one and a half hours each week is sufficient for our wellbeing.

Swimming is a workout that involves the whole body. It offers a smooth way to work your body and avoid damage to the joints or bones. I appreciate the decision to facilitate swimming lessons for my kids as it helps burn calories faster than other kinds of physical exercises. Let us delve into details about the various benefits of swimming to our general wellbeing.

What are the Benefits of Swimming?

In some places, swimming is popular as winter sports. Many enjoy it during the summer. One thing for sure is that swimming has lots of benefits to our physical, mental, and emotional health. Below are the benefits of swimming;

It is a full-body exercise

Swimming is above other forms of physical exercise because of its impact on the whole body. Without putting strain on your body, swimming is a cardiovascular exercise. It helps in keeping the heart healthy for proper blood circulation. The exercise helps to build strength, muscles, and endurance. According to the type of stroke you do, you will work out different parts of the body.

It is a Stress Management Technique

Studies show that people undergoing stress and depression experience some form of relief after swimming. Those experiencing mild to moderate symptoms can recover fully from the mental disorders through regular exercises. However, it is essential to consult a doctor when the symptoms persist.

Improves Sleep

Individuals suffering from lack of sleep or irregular sleep at night can benefit from swimming. It is as effective as running, so adults are opting for swimming as an alternative. Doctors recommend aerobic therapy for adults who have insomnia. Swimming is the most accessible and safe option for senior citizens.

Safe for Pregnant Mothers

Swimming is the safest form of exercise for a pregnant woman and the unborn child. There is proof to show that chlorine has no impact on an expectant mother or the baby. Swimming keeps the women healthy as she prepares for childbirth. She is likely to experience minimal complications in the process. Throughout the pregnancy period, swimming remains effective and safe.

Efficient in Burning Calories

Swimming has a high impact on burning calories than other forms of physical activity. A person can burn sixty calories after swimming moderately for ten minutes. Swimming for thirty minutes at least three days a week is an efficient program to lose weight.

Improves lung capacity

There are several breathing exercises that swimmers can engage in. the lung capacity improves by holding the breath for a long while underwater. Ensure that you consult a medical practitioner to determine any allergies to the chemicals in swimming pools.

Tips to Staying Safe while Swimming

The first thing to do is to read the rules and regulations. Adhere to signs at the pool area since they are there for your safety. Here are other ways to stay safe;

  • Use the railings when getting in and out of the pool.
  • Running is prohibited while in the pool area. Slippery floors can cause accidents and injuries.
  • Survey the water before diving.
  • Avoid taking alcohol when going for a swim. It poses a massive risk for drowning.
  • Ensure that you wear protective gear.
  • Swim in areas that you are comfortable with. Avoid deep regions if you are a beginner.
  • When going to swim, tag your friends along. Children should be in the company of an adult while swimming indoors or outdoors.
  • Avoid dangerous games such as wrestling while swimming.
  • Watch out for traps underwater.


When going out swimming, carry sunscreen to protect yourself from UV rays. Take enough water during and after the exercise.


The Facts And Myths Of Acupressure

Alternative medicine is a much-contested field. The skeptics chalk it up to placebo effect and call it nothing but mumbo jumbo. However, there are many people who swear by the benefits of it; after all, science is an ever-evolving field. What is unfounded today might get recognized by the scientists as genuine, tomorrow.

Regardless of the debate, one has to concede to the practices that have been going around for centuries now. Chinese medicine in particular has many aspects that are still being practiced today, with much success. One such example is of acupressure.

What is acupressure?

According to Chinese mythology, there are zones or channels in the body through which the essential energy, which keeps the body alive, flows. The communication within the body is carried through these vital channels, and they connect one organ to another. Any blockage in these channels, or any deviation in them, leads to illnesses.

Acupressure thus sets to correct the issues with these channels in the body. The expert exerts pressure on these channels to set them right. Massage, stretching etc. are also recommended modes of healing in this process.

Many people resort to acupressure for fixing issues like chronic headaches. While acupressure itself does not pose a direct danger to health, it is better to also consult an expert neurologist in Islamabad when accosted with recurring headaches.

Is acupressure a hoax: exploring the facts and myths!

As there is lack of empirical evidence to back up the folklore, many people still have qualms about it. However, fact is, if acupressure has managed to survive so long, it’s not all delusion.

Many doctors and medical experts also recognize it as valid treatment. WHO and NIH recognize acupuncture, and by extension, Chinese medicine as legitimate form of treatment. It is therefore important to explore into the different myths surrounding acupressure.

Myth: Acupressure works as a placebo only

Fact: Acupressure is not merely in your head. It acts as a pain reliever as when the pressure is exerted at the correct point as it stimulates the release of endorphins. These are hormones that are natural painkillers and mood enhancers. This is also why acupressure is also great for emotional and mental health as well.

According to the study published in the Clinal Journal of Sport Medicine, acupressure was very effective for decreasing pain intensity in athletes in the aftermath of injury, as opposed to those who were given no acupressure or sham acupressure.

Therefore, acupressure is not a myth or mere placebo; it is a genuine treatment option.

Myth: Acupressure is about exerting more pressure for more benefit

Fact: Acupressure may not be a conventional medical treatment, but it is based on certain principles and has method to it. Hence, in order for the treatment to be effective, it is important to abide by the rules of the technique alone.

According to experts, exerting too much pressure for too long will result in more injuries. Instead oscillate between 30-60 seconds of pressure. If you feel stimulating at the pressure point, you are exerting just the right amount of force. Always thus aim for this feeling when exerting pressure and not mindlessly pushing.

Myth: It is just good for pain treatment

Fact: Pain relief is just one aspect of acupressure. It also is successfully used in treating vomiting and nausea, especially amongst the patients undergoing chemotherapy. It is also great for de-stressing.

Acupressure is also used for boosting energy levels as well.

Myth: Acupressure is painful

Fact: In actuality, acupressure is not supposed to cause pain. If you are experiencing pain in the sessions, you need to talk to your therapist about it instead!

Myth: It gives instant results

Fact: Acupressure is not flicking wand and chanting abracadabra. It is a proper science that needs to run its course. In acute cases, you can see almost instant results, but the process of healing is more sophisticated.

Alongside further sessions, adequate lifestyle changes also need to be made for a holistic healing of the underlying ailment.

Myth: Acupressure is entirely harmless

Fact: Well, not exactly. There are certain people for which acupressure is not recommended and thus even if the process itself is relatively innocuous, it produces effects that are not.

People who have arthritis to bone disease should steer clear of this process.

Similarly, women who are pregnant should not opt for acupressure as putting pressure on certain points can induce contractions. Those suffering from varicose veins are also ill-fitted for this treatment.

Cancer patients also are not recommended this treatment. Acupressure is also not safe for those suffering from spinal injury; in any case, patients should always first consult with the best neurologist in Islamabad before opting for experimental treatment for spine as it’s a very sensitive issue.

To go or not to go for the acupressure, at the end of the day, is at patient’s own discretion!