Does Drinking More Water Boost Your Metabolism?

Does Drinking More Water Boost Your Metabolism?

Sounds crazy but, most studies show drinking water does boost your metabolism but by how much? According to a 2003 study published in the Journal of Clinical Endocrinology, participants showed a 30 percent metabolic increase that lasted between 10 and 40 minutes after drinking two cups of water. By drinking the recommended 8 cups per day, you would burn an additional 96 calories. Other studies support these finding, just not to this great of an extent.

Keep in mind, drinking water alone will not increase your metabolism enough to show any appreciable weight loss, but when added to your other weight loss efforts it will help, plus it will keep you from being dehydrated – a major nemesis to weight loss.

If keeping hydrated is part of a weight loss strategy, then why do 22 percent of us not get our 8 glasses per day? Because we falsely use thirst as our guide to drink.

Most studies have found that by the time you feel thirsty, you have already lost 2 percent of the water in your body. While that might not sound like much, it is huge when our body is made up of at least 50 percent water.

Tricks to increase your water consumption

There are a few hacks you can use to get the most metabolic increase from the water you drink:

Drink it cold: When you drink something cold, the body has to work harder to warm the liquid up to body core temperature. The warming process burns additional calories over drinking tepid to lukewarm water – water that is closer to body core temperature.

Add lemon to it: Adding lemon to your water does a couple of things – 1) it makes your water taste better and 2) one lemon has up to 40 percent of your daily requirement of vitamin C and provides the replacement of the electrolytes potassium, magnesium, sodium, and calcium lost during an exercise workout. All with the addition of only 15 calories.

Put a day’s worth of water in a pitcher: It is easy to lose track of how much (or how little) water you drink in a day. An easy way is to fill a pitcher with 64 ounces of water, add the juice of one lemon and put it in the refrigerator. All three hacks accomplished at once. Periodically throughout the day get a glass of water from the pitcher. Make sure it is empty by the end of the day.

Drinking an adequate amount of water not only speeds up your metabolism but is so important for good health. Make it a part of your daily regimen so that you ensure you are getting enough.

How Quickly Can You Get Fit After Years of Inactivity?

How Quickly Can You Get Fit After Years of Inactivity?

The short answer is “It depends!” because how fast you get into shape is directly relevant to your present physical condition and how fast your body reacts to physical conditioning. For example, someone 10 pounds overweight, but with no physical limitations, will get in shape a lot faster than someone 50 pounds overweight with Type II diabetes and bad knees.

Not only will it take the second individual longer to get in shape, but s/he will also need to use a different strategy. And the reality is the second person may never get to the fitness level of the first one. But it is not a competition, it is individual and doing anything is better than doing nothing.

Getting fit after years of inactivity is like taking a car out for a drive after it has been set for ten years. If you are a car aficionado, you know you wouldn’t get in it and see how fast you could max out the in every gear. You would baby it along and gradually get it up to speed. The body after years of “non-use” is the same way.

You want to start slow and gradually work your way up the fitness ladder. The American Heart Association recommends a good place to start is exercise three to four times per week, 30 to 60 minutes each time, with a target heart rate of 50% to 60% of your maximum heart rate. To calculate your maximum heart rate take 220 – your age (for men) or 226 – your age (for women).

For example, the maximum heart rate for a 50-year-old man would be 170. Sixty percent of that figure would be 102 beats per minute. Increase your level of activity over a 6-week period eventually getting your target heart rate up to 70 to 80% (80% would be 136).

A good place to start is with a mix of cardio and strength training. Walking, running, playing tennis, biking and swimming are all good cardio activities that will get your heart rate up to your target range. Of course before starting your exercise routine, be sure to warm-up with stretching both before and after working out.

If you have bad knees, then substitute an elliptical trainer for walking or running and don’t even think of playing tennis. With either cardio or strength training, adjust time/intensity and weight/repetitions to keep your heart rate in the appropriate range. With strength training, start out with light on weight and repetitions and work up.

The other half of getting fit is eating right. While you are at the doctor getting checked out to see if you are fit enough to start an exercise program, also ask about a nutrition plan. It will be different for you if you have to lose a lot of weight than it would be if you are already at the proper weight for your height and age.

Getting fit is about setting a goal and then gradually working up to reach that goal. Trying to reach your goal as quickly as possible is just asking for a debilitating injury which could set you back months.

Four Reasons To Get Fitter Starting Today

Four Reasons To Get Fitter Starting Today

People have a hundred and one reasons why they don’t start working on getting fitter today, most are not valid, including not having enough time, a common excuse. Everyone can find the time to exercise and eat right. It is just the motivation to get moving has to be greater than the excuses not to.

Usually some event, like a health scare, happens that creates the desire to start getting fit. But in the process, you’ll see these other benefits:

Lose weight

To lose one pound of weight in a week, you have to burn 3,500 more calories than you eat in that week. Most people get in trouble with their weight because they are eating far too many calories for the number of calories they burn. Excess calories are stored as fat.

If you break that 3,500 calories per week down into a daily amount – 500 calories – it is more manageable. Eat 250 fewer calories per day and burn off 250 more calories by doing some exercise. Skip the latte in the morning or the can of pop loaded with sugar and you probably reduced your calorie count by at least 250. Walk at 3.5 mph for an hour and you burn 298 calories. There is your 500 + calorie deficit with just those two small changes.


Strengthen your bones

As you age, you start to lose bone density at the rate of 10% by age 50 and if sedentary, another 10% every 10 years thereafter. By including some weight training into your exercise program, you can help slow bone loss as you grow older.

Tone up muscles

With toned muscles, not only will you look better, but your balance will be better and you’ll maintain flexibility in your joints. Weight training can help build muscle which will then help you burn more calories even at rest. And if you burn more calories, you’ll have an easier time maintaining your weight.

Reduce your risk for certain diseases

Your risk to develop heart disease, Type II diabetes and some types of cancers, including colon and breast, increase significantly if you are overweight and out of shape. As your Body Mass Index increases, so do your risk of a heart attack or stroke due to narrowed or blocked arteries.

And if your heart has to work harder to pump blood through narrowed passages, it increases your blood pressure, which causes health issues of its own.

If you already have Type II diabetes and you are overweight, the effects of diabetes will diminish (or in many cases go away entirely) if you lose weight. At the very least you’ll have to take less medication. The best case scenario is you can get off medication altogether.

You can make a change in your fitness level. But you have to start today; tomorrow may be too late.

The Benefits of Lavender Essential Oil for Better Sleep/ Improved Sleeping Habits

The Benefits of Lavender Essential Oil for Better Sleep/ Improved Sleeping Habits


                                     The Benefits of Lavender Essential Oil for Better Sleep and  Improve Insomnia

Natural pure essential oil has been utilized for therapeutic and medicinal properties.  Over 70% of the population suffer from insomnia during some times of their lifetime. Lavender essential oil is a natural, safe and cost-effective remedy for insomnia and to achieve better sleep.

Because our olfactory nerve is connected directly to the primitive part of our brain the amygdala, one would expect the fast onset of action from breathing in the essential oils.  Lavender oil has been demonstrated to help alleviate stress, anxiety, depression, irritability mental fatigue, panic attacks, and improving sleep.


History of lavender oil

Lavandula angustifolia has been grown over 2000 years in Europe and Mediterranean region. The name lavender is derived from the Latin word “lavare,” which means “to wash”. It has been widely used as an antimicrobial, anti-inflammatory and anxiolytic throughout history.

Lavender essential oils

Best way to deliver lavender is through essential oil through cold distillery to maintain their natural therapeutic effect.  By using undiluted pure lavender oil one can obtain high concentration medicinal quality rather the perfume quality. Organic quality free from environmental pollution and pesticides is also recommended since one will inhale the essential oil into the lung.


Benefits of lavender essential oil

Medical literature has documented lavender essential oil in eliminating harmful toxic bacteria, relieve muscle soreness & spasms, disinfect & soothe inflammation of the skin and relaxing effect on our central nervous system.

Lavender acts as a sedative by decreasing level of cortisol and DHEA.  By balancing these two important hormones often disrupted by stress, one feels a calming and relaxing effect needed for long-lasting deep sleep.



Easy Steps to use lavender essential oils for improved sleep & improved sleeping habits

  1. Go to bed early and set time. Your body will recognize this pattern and start the process of calming down to sleep.
  2. Take a warm bath or shower.
  3. Turn off all of your phones, television and all electronics.
  4. Add a drop of pure Lavender Oil and rub your hands together to release the aroma and take nice long deep inhales through your nose. Add a drop on your pillow.
  5. Focus in on your breathing and drift off to deep restful sleep.

What researches shows about lavender & sleep

Research shows that lavender oil has shown great promises in its natural power to alleviate stress, stabilize one’s mood and improve sleep.

One  Thai study with 20 participants demonstrated reduced blood pressure, heart and respiratory rates by inhaling lavender.   Furthermore, they felt their moods were uplifted and felt more relaxed. It was believed that this is due to a change in brain wave pattern.

A study from the University of Southampton in Britain, researchers compared sleep pattern of 10 adults using lavender essential oil and with almond oil for one week.   Result cleared demonstrated 20% improvement in the quality of sleep with lavender. week,  .

Lavender is one of the most popular essential oil.  Long accepted to induce sleep and reduces insomnia by research and history, here are some easy ways to harvest this property.  We recommend adding a few drops of pure undiluted essential oil to quickly induce restful sleep and maintain deep sleep while you continuous breath in through the evening from your pillow.


Benefits of Caviar on Aging Skin

Benefits of Caviar on Aging Skin

Aging can be a nightmare for us beauty divas dreading looking old.  The bad news is that the process of aging marches on.  However, the process can be significantly delayed to prevent premature aging so you can look younger than your biological age.



The most common signs of aging and the mechanisms behind them are listed below.

  • Wrinkles
    • The major cause of wrinkles is exposure to the harmful ultraviolet rays of the sun.  This results in a breakdown of collagen and elastin within the dermis. According to a recent study by Fleming, 80% of skin aging occurs due to UV exposure.
  • Dark Spots
    • The skin contains melanocytes which produce melanin when exposed to ultraviolet rays. Melanin is the pigment which gives the skin its dark color.  When exposed to UV rays, build up of uneven pigmentation causes age spots and melasma to make us look older.
  • Skin sagging from loss of volume
    • We start to loss adipose content of the skin Furthermore, the production of the proteins collagen and elastin also declines to result in a sagging and less elastic skin.
  • Dry skin
    • As you get older, the cell turnover rate decreases and the content of hyaluronic acid decrease.   This leads to less moisture retention within the skin and dry skin.

Caviar and its Anti-Aging Properties

Caviar is a collection of eggs extracted from large fish, most commonly sturgeon. It is processed, salted and then eaten. It’s considered a luxury food.

Caviar has incredible nourishing properties that help reduce the appearance of the signs of aging on the skin. It is loaded with amino acids, vitamins, antioxidants and essential fatty acids including omega-3 and omega-9 fatty acids.




The Role of Antioxidants in Preventing Aging

To understand the role of antioxidants, we need to understand first what free radicals are. Free radicals are highly-energetic molecules that damage cells of the body by oxidizing cellular contents.  It is surprising that free radicals are produced by our body from  In addition, external factors from radiation and air pollution also boost the production of free radicals. As a result, our body’s natural defenses against free radicals become overloaded and we need help from external antioxidants. The antioxidants prevent the free radicals from oxidizing and damaging body cells, including cells of the skin. As a result, less breakdown of the proteins collagen and elastin occurs, and they are produced at a greater rate than they are degraded. This improves the appearance of wrinkles on the skin.

A study published by ISRN Dermatology, it was found that external antioxidants do play a role in treating wrinkles and other signs of aging. [2] (Ruža Pandel, 2013)

In addition, antioxidants also have a role in preventing and delaying hyperpigmentation, which is the formation of dark patches on your skin and the appearance of an uneven skin tone due to excessive production of melanin.

The Role of Fatty Acids in Preventing Aging

The fatty acids in caviar promote skin hydration by forming a barrier against harsh environmental factors, preventing the loss of water from the skin. Better hydrated skin is firmer and fuller from the inside. Furthermore, hydrated skin heals quicker than dry skin and has a higher turn-over rate. As a result of these two factors, hydrated skin takes longer to age and the signs of aging in the hydrated skin are less apparent than those in dehydrated skin.

In a study, it was found that caviar promoted the production of collagen in the fluid between cells and increased mitochondrial function. [3] (Marotta F) The function of collagen is to stabilize the spaces between cells and forms a network of supportive meshwork in the deeper layer of the skin. Increased collagen produces stronger to reduce the appearance of wrinkles.

The Role of Collagen and Elastin in Preventing Aging

Proteins in our body, including collagen and elastin, are made up of subunits of amino acids joined together to form a long chain.  Elastin resides in the deeper layers of the skin and along with collagen and makes the skin flexible. By helping the skin to bounce back to normal position, elastin reduces wrinkles and expression lines.  As you age, your skin produces less elastin and loses the normal flexibility of younger looking skin.  and more of it is degraded.

When you apply growth peptides that penetrate into your skin, you send signals to cells to start producing new collagen and elastin synthesis. Along with applied and ingested amino acids, vitamins and anti-oxidants, you can regenerate younger looking skin.

Therefore, in lieu of the above facts and scientific studies, it can be concluded that caviar is, indeed, beneficial in delaying the onset as well as treating the signs of skin aging owing to its rich content of amino acids, antioxidants and important fatty acids that help uplift and rejuvenate the skin while simultaneously reducing the appearances of pores.  One can find caviar extract, anti-oxidants, and vitamins in MD Flawless Factor, MD Beauty Drink with collagen, hyaluronic acid, vitamins, and peptide.  All important signaling growth factor in MD Stem Cell Factor.



[1] Flament, F., Bazin, R., Laquieze, S., Rubert, V., Simonpietri, E., & Piot, B. (2013). Effect of the sun on visible clinical signs of aging in Caucasian skin. Clinical, Cosmetic and Investigational Dermatology, 6, 221–232.

[2] Pandel, R., Poljšak, B., Godic, A., & Dahmane, R. (2013). Skin Photoaging and the Role of Antioxidants in Its Prevention. ISRN Dermatology, 2013, 930164.

[3] Marotta, F., Polimeni, A., Solimene, U., Lorenzetti, A., Minelli, E., Jain, S., . . . Soresi, V. (2012). Beneficial Modulation from a High-Purity Caviar-Derived Homogenate on Chronological Skin Aging. Rejuvenation Research,15(2), 174-177. doi:10.1089/rej.2011.1274.

5 Benefits of Laser Hair Removal

5 Benefits of Laser Hair Removal

Getting rid of unwanted hair can be a daily frustration. Whether you rushed through shaving and cut your leg or you notice in the sunlight that you missed a spot, it can make you self-conscience. If the unwanted hair is on your back or somewhere on the body that is difficult to reach, you may find yourself changing your wardrobe or skipping the pool to ensure the hair stays covered up.

If this sounds like something that you would do, know there is a solution. Laser hair removal has helped countless people get rid of hair they don’t want and achieve smooth and lasting results. Here are the top benefits of laser hair removal, but you’ll discover more on your own after the treatment.

#1: Save time during your morning routine

beauty skincare woman touching perfect skin on face.When you find yourself running around to get ready in the morning, having to shave is just one more item on the list that takes up precious time. If you don’t have time to shave, you end up wearing more clothes to cover your body or leaving the house with small cuts due to a rushed shave job. With laser hair removal, you won’t have to worry about shaving in the morning. You can simply get ready without creams, razors, or waxing.

#2: Confidence increases with smooth skin

There is something about smooth skin that makes people feel more confident. Whether you have unwanted hair on your back, legs, or arms, you’ll love the look of your skin when it is hair-free. Let our doctor know what your goals are for hair removal, and we’ll find out if you are a good candidate.

#3: Laser hair removal is safe and effective

Lasers are designed to target the hair and not the skin, so you won’t have to worry about downtime like you do with waxing. The treatment is safe and effective, and the sessions easily fit in your day. Waxing pulls the skin and can cause redness and swelling. Shaving can result in cuts that have to heal, and creams aren’t always effective. If your skin has a bad reaction to any of these, it can be painful and frustrating.

#4: You save money on temporary hair removal treatments

There are a lot of treatments out there for hair removal. At-home creams, razors and shaving gels, waxes, and more. When you tally up the amount of money spent on these products over the years, it may surprise you! Laser hair removal is a lasting solution that can save money in the long run. Just imagine being able to go the store without having to buy expensive hair removal products.

#5: A laser hair removal consultation is free!

To learn more about laser hair removal and to find out if you’re a good candidate, schedule a free consultation. We encourage you to ask questions and let us know what your concerns are, and we will address these. We’ll also let you know what you can expect from the number of sessions it will take to get the best results, the cost of laser hair removal, and much more.

Benefits of Sachi Inchi for Healthy Hair and Scalp

Benefits of Sachi Inchi for Healthy Hair and Scalp

For hundreds of years, these plants have been cultivated in Brazil Amazon Forest.  The oil derived from these seeds is also highly popular because of its numerous health benefits including healthy hair growth and relieve irritated scalp.

Health benefits of Sacha Inchi

The health benefits of Sacha Inchi including diabetes, improving digestion, weight loss, reduce inflammation and Alzheimer.

  1. Skin: Sacha Inchi is loaded with natural anti-oxidants omega 3, 6 and 9 to sooth irritated scalp, eczema and psoriasis.
  1. Hair:  Did you know you need healthy oil for healthy hair? These healthy fats can help to add moisture to the hair, thereby preventing dry hair and split ends. It can also fuel hair growth and repair. Is also needed to get rid inflammation on the scalp like dandruff.
  1. Improves Digestion: Sacha Inchi seeds have a high level of dietary fibre, a critical element that aids normal digestive process.
  1. It improves Sleep: Tryptophan in Sahi Inchi is an essential amino acid for enhancing the release of serotonin. Magnesium and tryptophan-rich Saha Inchi help induce relaxation for a good night sleep.
  1. Lowers (LDL) cholesterol.
  1. Eye care. Sacha Inchi has high levels of beta-carotene and vitamin A to help boost vision health by slowing the onset of cataracts and macular degeneration.
  1. Prevent Diabetes. Sacha Inchi regulates the amount of glucose and insulin.


Benefits of Sacha Inchi for Healthy Hair and Scalp

This popular vegan oil derived from these seeds is also highly popular because of its numerous health benefits because of its uniquely high concentration of 94% unsaturated fatty acid. 33% Omega 6 (linoleic acid), 48% Omega 3 and 9% Omega 9.  Healthy and potent natural oil to nourish and sooth hair and scalp.


Why Sacha Inchi Oil for Healthy Hair and scalp

Sacha inchi oil has omega 3 to regulate oil production to soothe the irritated scalp.  Great for eczema and psoriasis of scalp causing scaly or itchy scalps. The oil is very light, making it easy for the scalp to absorb it quickly and hassle-free.


If you suffer from bad and damaged hair, try using Sacha Inchi oil to help improve their hair and keep it healthy.  Sacha Inchi oil is also beneficial for curly hair to control frizz. With the Sacha Inchi oil, your curls will remain beautiful and lovely as it should be.

Sacchi is an exceptional oil rich in vitamin E.  Let it strengthens your hair and soothe your dry scalp and brittle hair.

You can find Sacha Inchi oil in MD Revitalizing Shampoo and Conditioner.  So what more info do you want, when you can search for the product right away and get for yourself a fantastic hair and skin health booster? Get yourself a Sacha Inchi oil!

Are You Eating Too Much After Workouts?

Are You Eating Too Much After Workouts?

You often feel hungrier after your workout than you did before it. This makes sense, because you are burning more calories.

When you are sedentary and sitting you probably burn on average, between 1,800 and 2,300 calories each day. You did this simply by sitting in your office chair, walking to your car, reclining on your sofa while watching TV and just breathing, with little physical activity.

Those average calorie counts expended each day are typical for the modern adult man or woman. Now you have started to become active. That’s a great thing. Exercise combined with smart nutrition is an unbeatable way to get healthier from head to toe, mentally and physically.

When people start working out and exercising, they can become “health fanatics”. Again, this is a good thing. You are putting aside your sedentary lifestyle to improve your quality of life. Congratulations on that.

There is a problem though. Unfortunately, too many beginning exercise fanatics decide they will drastically limit their calorie intake at the same time. This puts your body in starvation mode, and can actually cause you to retain fat and not burn it.

Aside from limiting your results, it means you are hungry all the time. Especially after a workout, where you could have expended 300, 500 or 700 calories. Your mind is going to be screaming for nutrition, healthy fats, complex carbohydrates and calories.

If your exercise leaves you so hungry you could eat a horse, you may not be getting enough pre-exercise nutrition and healthy carbs. You may also believe that a single exercise session will offset a big-sized, fast food combo nightmare free of nutrition, tons of calories and unhealthy carbs.

Checking out the Science

A lot of people eat too much after working out. This is simply the truth. You may not even think you are overeating. However, science shows that for every 10 cal you burn, you have a biological compensation for 3 or 4 cal. This is referring to the time right after your exercise. You are going to eat another couple of times during the day at least, so you will eventually give your body the calories it needs to function properly, accounting for the fat-burning weight loss, muscle building or other physical benefits you are looking for.

A natural human tendency is to believe your fitness efforts are more successful than they actually are, you may think you have burned a lot more calories and fat than you actually did. Psychiatrists call this reward psychology. This is usually the mindset of beginners starting exercise for the first time, or returning to fitness.

The mindset is this.

I have just worked out strenuously for 60 minutes. If I reward myself with some type of tasty treat which may not be that healthy, that is a good thing. I am rewarding positive behavior, exercising. I am getting a taste of something I really love, even though it is probably not too good for me. All of my exercise will help offset that unhealthy reward, and then some.

The problem is the misconception of how much your exercise has impacted your body. In one important study, weight loss subjects were asked to report their own meal consumption and exercise efforts. Even with individuals who were not prone to overeating, the average subject believed he or she ate 47% less than they actually did. Those test subjects also claimed to be working out approximately 51% more than they did.

The only way to guarantee you are not eating too much after a workout is to keep a journal. Log every minute of your exercise efforts, and every single crumb that goes into your mouth. If your fitness efforts are not getting you where you want to be, and more importantly, if they are heading in the wrong direction, it may be because you are over-eating post-workout.

June is Migraine and Headache Awareness Month

June is Migraine and Headache Awareness Month

The National Headache Foundation ( estimates that more than half of those who suffer from migraines have not been diagnosed. What is migraine and how is it different from a tension headache?

Migraines are intense or severe and often have other symptoms in addition to head pain. Migraines can be accompanied by warning signs (“triggers”) that an attack is about to begin. Tension headaches are more common and do not have a warning phase. Tension headaches also don’t typically cause the more severe migraine symptoms.

Migraine symptoms can include nausea, pain behind one eye or ear, pain in the temples, seeing spots or flashing lights, sensitivity to light and/or sound, temporary vision loss and vomiting. The sensations typically occur anywhere from 10 to 30 minutes before an attack.

The Five Phases of Migraines: While migraines can vary, most sufferers experience these five phases:

  1. Prodrome: The early “warning signs”
  2. Aura can affect vision (some do not experience this). A “halo” or bright light appears and gives everything a strange glow. Blind spots, geometric patterns, flashing, colorful lights, or loss of vision in one eye have also been reported.
  3. Headache: Usually occurs on one side of the head (pain described as stabbing and throbbing). Visual disturbances can continue, including extreme sensitivity to light. Many feel nauseous and vomit. Migraine can last anywhere from 4 to 72 hours.
  4. Headache termination: Can sometimes be treated successfully with medication and lifestyle measures. Migraines usually go away by itself at some point, most often if the person goes to sleep. Even after it is gone, there still can be some lingering effects.
  5. Postdrome: Migraine sufferers have reported symptoms after the migraine ends, including a loss of appetite, problems with concentration, and extreme tiredness.

As bad as migraines are, there is hope. The more people diagnosed and report their symptoms, the more we learn about them and the causes. Knowing the signs/symptoms leading up to your migraines are the first steps towards getting effective pain relief. The best option is trying to prevent migraines from happening in the first place. The15 most common migraine triggers are:

  1. Food – aged cheese, salty and processed foods, and chocolate.
  2. Food additives – artificial coloring, flavoring and preservatives, monosodium glutamate (MSG).
  3. Artificial sweeteners like aspartame have been linked to migraines.
  4. Hunger – not eating regularly or too fast.
  5. Alcohol – alcohol such as wine is a known trigger.
  6. Caffeine – coffee, tea and so-called energy drinks like Red Bull have been linked to migraines.
  7. Stress – stress can lead to tension headaches and those prone to migraines are more at risk.
  8. Bright lights – bright lights (clubs and in video games) and too much sun (not wearing sunglasses).
  9. Loud music / noises – loud music at clubs, high sound levels at the movies, drilling and jackhammers.
  10. Strong smells – perfume, cologne and aftershave, paint, paint thinner and other solvents, and cigarette or cigar smoke.
  11. A lack of restful sleep – tossing and turning with insomnia, trouble staying asleep throughout the night, even too much sleep or jet lag.
  12. Physical factors – High levels of exertion like playing sports and after sexual activity.
  13. Changes in the environment – a change in the weather or barometric pressure can trigger a migraine.
  14. Medications – some medications such as oral contraceptives and heart-related drugs (like nitroglycerin) are known as triggers.
  15. Hormonal changes in women – changes in the hormone levels can affect frequency and severity (some report less and some more). Some known triggers are: before / during a woman’s period, pregnancy, perimenopause and menopause.

How Can You Reduce Your Migraine Triggers? Find out what your triggers are. Keep a headache diary notating what you were doing, (eating, taking medications, etc.) before an episode. Many triggers are food and drink related. Cook with fresh ingredients. Avoid diet foods and convenience foods. Don’t get so hungry that you feel stressed and make bad food choices. Steer clear of wine and caffeine. Make lifestyle changes to reduce stress, like light exercise, meditation, or doing something you enjoy to help you relax. Avoid strong-smelling products; air fresheners, scented candles, using potpourri and essential oils especially those loaded with chemicals. Use unscented toiletries if possible. Experts stress that people who suffer headaches should see a doctor for a prevention and treatment plan.

The Link Between Gardening and Fitness

The Link Between Gardening and Fitness

A recent study of participants mostly in their 40s who gardened in a community plot for at least a year had a lower Body Mass Index (BMI) than those who did not; lower by 1.8 points for women and 2.4 points for men. Put into pounds, that amounts to 11 pounds less for a 5’5” women and 16 pounds less for a 5’10” man.

That is a significant weight loss doing something gardeners love to do. Have you really thought of gardening as a fitness workout? Most likely not, but it is. Thirty to forty-five minutes per day reaps many of the same health benefits derived from other types of workouts, such as lowering blood pressure and the risk of diabetes, along with strengthening muscles, joints and bones. The stretching, bending over and lifting are all exercise.

Tasks done when gardening like digging, raking, weeding, mowing, planting and trimming overall burn approximately the same number of calories as walking, cycling, swimming and aerobics – over 115 calories per 30-minute session. Some gardening activities burn more calories than others. For instance, turning over a compost pile with a pitchfork for 15 minutes will burn 100 calories. Pushing a power mower for an hour burns 300 calories. Did you ever imagine that something you like to do is so good for you? Not to mention all of the good produce you can raise and eat with gardening.

Not only is gardening good for you physically, but mentally as well. Digging around in the dirt has a calming effect. Part of the reason is that as you work the ground, the hormone endorphins are released into your bloodstream, resulting in the same euphoric feeling most people experience after working out.

Prepare for gardening as you would any other exercise. Start with a warm-up with dynamic stretching exercises. Warm muscles are less likely to get injured than cold muscles. After gardening, do some static stretching as a cool down. If you lift anything heavy, be sure to lift with your knees and not your back.

You might not even think of gardening as a way to get fit, but make no mistake about it, it is as good a workout as many of the other fitness routines. Not only are you getting fit, but getting healthy fresh vegetables in return to eat as an additional reward.