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The spine is one of the most important bones in the body. It is what helps us stay upright, stand, walk, and move around. However, many do not give importance to the spine because they think it will remain healthy and strong even as we age. Truth is, as we grow old and put our body to a lot of physical stress, the spine, as well as all the bones in our body, loses its flexibility and become brittle over time. It is, therefore, very important to take care of the spine to avoid back and spinal problems that are more difficult to fix when already present.

As chiropractors deal with a lot of patients complaining about unhealthy, misaligned spine, here are some ways on how to properly care for the spine as suggested by expert chiropractors themselves.

  1. Maintain good posture at all times. Your posture will play a significant part in shaping your spine. If you are always slouching, then, eventually, your spine and back will also be bending. To avoid this from happening, practice sitting up straight and standing with both feet on the ground. When your work requires you to sit down for long hours, make sure that use a comfortable, ergonomic chair, and stand up once in a while to avoid back pain.
  2. Practice deep belly breathing that can help you maintain a healthy spine. You can do this by placing your hands on your abdomen and feeling your belly move when you inhale and exhale. Perform this type of exercise a couple of times a day to achieve a good posture and improve your overall spinal health. It is also ideal to reduce spinal and back pain and provide a sense of well-being.
  3. Engage in regular exercise. This will not only strengthen your body overall, but improve your muscle, bones, and nerve functions. According to studies, exercise is key to achieving a healthy spine and preventing lower back pain due to immobility. The ideal frequency of exercising is once a day for 30 minutes to one hour. You will be surprised with the result that your body will feel better, more flexible, and less susceptible to injuries.
  4. Sleep using supportive pillows and mattress. The type of material you sleep on affects your spine’s health. Lying down on a mattress that is too hard or too soft can add stress to your spine and may lead to back ache and/or stiff neck. Choose pillows and mattresses that support your back and provide comfort whichever sleeping position you choose.
  5. Visit your chiropractor regularly. Chiropractic care aims to align the spine and removes any vertebral subluxations or damage in the nervous system. When the spine is aligned and the nervous system is free from any injury, you will feel balance among your body organs and achieve optimal health.

Remember, your spine plays an important role in your mobility and overall function. And as it is connected to the brain, your mental ability may also be affected if your spine gets injured or damaged. By following the tips above, you can be sure that your spine will remain healthy and well.

Slipped disc is a condition where the vertebral disc has been misaligned, displaced, or partially protruded, pressing the nerves close to it and causing back pain. Most people experiencing slipped disc will start to feel pain on one side of the body and gradually worsening over time. Additionally, the pain worsens when one sneezes, coughs, or sits down.

Slipped disc usually happens when the connective tissues around the vertebral disc breaks down. However, the actual causes of the break down have not yet been identified. Common assumptions and beliefs say that aging and wearing and tearing of the body organs may be the reasons why people experience slipped disc.

As one gets older, the spinal discs become more brittle and less flexible, thus, they can easily get displaced. Plus, with these other factors and habits that add pressure to the spine, slipped disc will indeed be a possible ill-condition to aging and physically fatigued individual:

  • Bending and twisting the body awkwardly
  • Doing jobs that involve heavy and/or awkward lifting
  • Doing jobs that involve sitting for long hours, such as driving and office work
  • Being obese or overweight
  • Smoking
  • Playing sports or doing exercises that involve carrying heavy weights
  • Suffering from a traumatic back injury, such as falling or being in a car accident

As chiropractors deal with many patients suffering from slipped disc and do spinal adjustments, they provide the best advice on how to deal with such condition. If you are enduring the pain caused by slipped disc, here are some of the most effective ways to manage it as recommended by expert chiropractors:

  1. Identify and avoid pain triggers. There may be some activities or movements that when you do, can worsen the pain. You have to know what these activities are and avoid them as much as possible so that you can limit the pain.
  2. Reduce stress. When you are stressed, fatigued, or tired, your body weakens and the pain magnifies. Just relax and do some breathing exercises that will help you calm your mood and avoid feeling additional pain.
  3. Increase your fluid intake to reduce the inflammation. Additionally, make sure you are eating healthy foods and balanced diet, and, as much as possible, avoid fibrin consumption with proteolytic enzymes.
  4. Engage in heat and cold therapy to help stop pain spasms, improve range of motion, and enhance blood flow.
  5. Maintain correct posture by doing regular stretching and exercises that target specific muscle imbalances.
  6. Therapeutic massages, physical therapy, and rehabilitative exercises and significantly improve your condition and reduce pain. Consult with an expert first to identify the right massages and exercises for your condition.
  7. Have a regular visit to your chiropractor. Chiropractic care specifically aims to restore spinal and nerve functions. Make sure that you engage in regular spinal adjustments that will align your spine and remove vertebral subluxations that cause pain. You will be surprised that, in no time, you will be back to your active and healthy self.
  8. Finally, if your condition is somehow affecting your mood and perception, you may also consider seeing a mental health counselor. He or she will help you rethink and recognize your beliefs and expectations about yourself.

By following the above smart and practical pieces of advice, you will be on your way to fast recovery and health restoration.

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A healthy spine and nervous system is the key to your overall health and wellbeing. All it takes to give your spine the care it deserves is consciousness, determination and discipline. Let your spine be working for you in the most beneficial way. Here are ten simple and commonsense tips on how to care for your spine:

Make exercise a vital part of your everyday life.

Our spines have been designed for movement. Through regular exercise that consists of stretching and movements to strengthen the back, abdominals and hamstrings, we can maintain a healthy spine. When in top shape, our spines are able to efficiently distribute nutrients into the vertebral discs and soft tissues, keep the spinal discs, joints, muscles and ligaments healthy and accelerate the healing process in our body.

Maintain good posture especially when sitting.

Did you know that your spine carries 300% more load compared to when you are standing? This should alert you to not spend long hours sitting even when you are at work. Slouching for long hours can result to muscle tension, lower back pain and even leg pain, or sciatica. Even if your work requires eight hours on your desk, be sure to get up and do simple stretching at least every 30 minutes. Also, since sitting in front of your office table almost the entire day is your daily routine, be sure you use an ergonomically-friendly chair and have an ergonomic office setup.

Use comfortable walking shoes.

Walking brings a lot of benefits to your spine. It strengthens the muscles keeping the body upright, aids in nourishing the spinal structures with the necessary nutrients, strengthens the bones and improves flexibility.

It is therefore wise to use a flexible and comfortable pair of shoes while walking. Your shoes also serve as a stable and firm base for your spine to stay in proper alignment.

Use heat therapy for relaxation.

After a long working day, your back and neck may feel sore. Applying heat therapy can greatly help in soothing spinal discomfort and relaxing before going to sleep. This may be done by using heating pads, warm gel packs, wraps, hot water bottles or taking a warm bath or shower.

Use a supportive pillow and mattress when you sleep.

We spend on the average nearly one-third of the day to sleep. Sleeping also serves as the time for our spine to take a rest after working hard throughout the workday. Using mattresses and pillows that are not supportive of the spine can only lead to stress for the spine and result to back ache and stiff neck in the morning.

Consider a mattress and pillow that provide correct support. Also suit your sleeping position to your preference and comfort to avoid back and neck pain.

Eat healthy food.

Your diet can spell the difference between your body’s overall health and illness. It also has a significant impact on the health of your spine. Whole foods or natural foods, such as vegetables, fruits, grains, legumes, dairy and meats are very good for your bones and spine, and for your whole body systems, for that matter. Make eliminating all processed foods in your diet and eating only whole foods your goal.

Eat foods high in calcium for improved bone mass and strength. Also include in your diet foods rich in other nutrients and vitamins. They can effectively prevent osteoporosis and other bone conditions, even as you age.

Maintain your body’s ideal weight.

Proper diet and exercise can also control your body weight and prevent extra weight that can put additional pressure to your spine, particularly your lower back.

Go for massage therapy and chiropractic care.

Massage and chiropractic care are legitimate treatments for back pain as shown by many studies. They offer many benefits, including improving circulation, restoring range of motion for the spine, helping with insomnia, and improving energy level. Read my extended take on chiropractor’s view of the problem here.

Stop smoking.

Studies show that smoking leads to the development of degenerative spinal disorders and back pain, among other detrimental effects. Smoking causes damage to the spinal joints and discs’ vascular structures.

Lift correctly.

Lifting heavy objects improperly put very high risks to your lower back muscles due to their abnormal positions. It can lead to painful muscle strains, locking of the spinal joints and the rupturing of the spinal disc, or herniated disc.

To correctly lift a heavy load, involve the knees, keep the weight as close as possible to your body, keep the chest forward and lead with the hips, not with the shoulders.

Give your spine the proper attention and care it deserves for your own benefit and before it is too late to address any serious consequences that will affect your quality of life. The best time to start implementing changes in your lifestyle habits to take care of your spine is now.



Disc herniation or slipped disc is sometimes mistakenly identified to be the source of back pain. This began with the development of x-ray technology. When images of disc herniation first emerged, medical professionals started to point to the slipped disc as the cause for many back pain complaints. For decades, it was commonly assumed that if a person has back pain, slipped disc is the culprit. Unfortunately, because of this wrong assumption, many unnecessary surgeries were performed.

Complementary and alternative medicine options such as chiropractic treatment and massage therapy are now being recognized as very effective in helping provide pain relief from slipped disc.

Massage Therapy for Slipped Disc

Massage may provide relief for chronic low back pain. It involves kneading, stroking and manipulation of back tissues. These movements can increase blood flow, through which higher amount of oxygen and nutrients are delivered to the muscles. More blood also conducts away waste byproducts in the body that may increase over time.

There are over 100 different massage technique types. A technique described as deep tissue massage, for example, uses slow strokes and direct pressure to penetrate and soothe deep muscle layers and bring relief to chronic muscular tension. In contrast, Swedish massage utilizes long strokes to activate the superficial layers of the muscles. An experienced massage therapist will be able to determine the specific type of massage that will be most beneficial to your pain.

Massage is not a known treatment for slipped disc. Massage therapists are still confronted with the issue of appropriateness of doing massage on somebody with slipped disc. And although it is generally safe and does not cause side effects, it is good to get a doctor’s clearance before proceeding with the massage treatment. A standard rule of safety to note is that anything that causes further aggravation of the patient’s neurological symptoms needs to be stopped immediately.

It is not advisable for patients who suffer from certain conditions such as osteoporosis, skin infections, deep vein thrombosis, arthritis or open wounds in the area that will be massaged to get massage treatment.

It is in your interest to let the massage therapist know other conditions you may have besides pain from slipped disc. It is also important for you to know that massage therapy is most effective when it complements or works in combination with other conventional medicine treatment methods.

Chiropractic Treatment for Slipped Disc

Chiropractic adjustment or chiropractic manipulation is a common and effective therapeutic treatment for lower back pain. A chiropractor, a skilled and trained professional, applies manipulation to the spinal bones or vertebrae and surrounding structures that have abnormal functions or movement patterns. The goal of the chiropractic treatment is to reduce nerve irritation, increase range of motion and improve function through the correction of subluxation or abnormality in the spine.

There are several manipulative techniques that can be used in chiropractic. A certain level of skill and “art” are involved with each different adjustment or manipulation technique.

Many studies confirm the effectiveness of the manual therapies used by chiropractors not only for lower back pain but for many other conditions including neck pain and lumbar herniated disc.

Except for two notable exceptions that chiropractors will not treat, most slipped disc conditions work well with chiropractic care. These two serious cases associated with the intervertebral disc injury are cauda equine syndrome, a disc injury where the patient loses control of bowel or bladder, and another is a slipped disc condition where the patient has advanced loss of muscle strength, sensation and reflexes.

Between the two complementary/alternative medicine therapies, chiropractic care is better suited to help relieve pain from slipped disc and even to address its symptoms and cause.

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People with a narrow view of chiropractic think that the only conditions chiropractic care can help treat are those that are directly linked to the spine, such as back pain, neck pain and perhaps headaches. It is difficult for them to believe that chiropractic care is an effective therapy for other disorders that are not obviously and directly spine-related.

On the other hand, patients who visit chiropractors for their headaches, back pain, and neck pain who present with other health conditions that are to them not supposedly chiropractic in nature are surprised to see the symptoms of their other conditions relieved or eliminated. Chiropractors do not claim to cure or treat these conditions. They, however, know that many health conditions are symptoms of nerve interference. They understand the spine and the nerves’ relationship to the body’s internal organs. That is why they pay attention to the spine and the nerves that may relate to the condition of the internal organs.

It will be helpful for us to take a look at an “Autonomic Nervous System Chart” or a Merck Chart, visual representations showing the relationship of each element the spine, the nerve system and the body’s organs. The Merck Chart, in particular, also called Hoffman Chart, is developed based upon many years of actual clinical experience. You will be amazed at how chiropractic care can be beneficial in helping treat practically all disorders of the organs of the human body.

Can an Unhealthy Spine Really Affect the Internal Organs?

This is exactly the question that Dr. Henry Windsor, a Doctor of Medicine wanted an answer to, as he questioned chiropractic then. He wanted to confirm whether there is truth to the chiropractors’ claim that by adjusting the vertebrae, they can help relieve conditions such as ulcers, stomach troubles, constipation, menstrual cramps, kidney disease, thyroid conditions, lung, heart and other diseases. He decided to conduct an experiment where he would dissect human and animal cadavers to check if there was any relationship between diseased internal organs, which were determined during autopsy, and the part of the vertebrae and nerves connected to the organs. With the permission of the University of Pennsylvania, he performed his experiments, consisting of a series of three studies wherein he was able to dissect a total of 75 human cadavers 72 cat cadavers. Of these, he found 221 structures that were diseased, aside from the spine. The results from his studies showed an almost 100% correlation between vertebrae minor curvatures and disease of the organs. Here are some of the results, listing the disease categories and the location of the misalignments observed in the vertebrae:

  • Lung disease: Total of 26 cases, all showed misalignments in the upper thoracic area of the spine (upper back)
  • Heart Disease: Total of 20 cases with heart and pericardium conditions, all showed misalignments in the thoracic vertebrae (T1 – T5)
  • Liver disease: Total of 13 cases, all showed misalignments in the mid-thoracic area of the spine (T5 – T9)
  • Stomach disease: Total of 9 cases with stomach conditions, all showed misalignments in the mid-thoracic area of the spine (T5 – T9)
  • Gall bladder: Total of 5 cases with gallstone disease, all showed misalignments in the mid-thoracic area of the spine (T5 – T9)
  • Spleen: Total of 11 cases with spleen disease, all showed misalignments in the mid-thoracic area of the spine (T5 – T9)
  • Pancreas: Total of 3 cases with pancreatic disease, all showed misalignments in the mid-thoracic area of the spine (T5 – T9)
  • Kidney: Total of 17 cases with kidney disease, all showed misalignments in the lower thoracic area of the spine (T10 – T12)
  • Prostate and bladder: Total of 8 cases with prostate and bladder disease, all showed misalignments in the lumbar vertebrae (L1 – L3)
  • Uterus: 2 cases with uterine conditions, showed misalignments in the second lumbar

The findings from Dr. Windsor’s studies were published in “The Medical Times” (November 1921, 49, pages 267 – 271). Since then, other researchers have come up with their studies confirming Dr. Windsor’s discovery. Also, many literatures on medicine at present include many experiments upholding chiropractic’s theory and proving its effectiveness. Studies also abound validating the relationship that exist between the spine and nerves and the internal organs.

It is clear how chiropractic treatment can be effective not only in relieving common spinal disorders like back pain and neck pain but a lot of other disorders of the body’s organs and health issues.


The primary goal for the treatment of herniated disc or more popularly known as slipped disc is to help relieve the pain and symptoms associated with the condition. To be able to achieve this goal, the treatment plan should therefore be individualized for each patient and should consider where the pain is coming from, its severity, the extent the disc has slipped out of position, and the specific symptoms that the patient has. What works for one patient may not necessarily be effective for another patient.

Except in cases where there is imminent serious consequences from nerve root pinching from slipped disc, conservative or non-surgical care is tried first.

Conservative Treatment Options for Slipped Disc

The different conservative approaches for the treatment of slipped disc, which are normally used through the first month to six weeks of pain and discomfort for lumbar slipped disc are:

  • Non-steroidal anti-inflammatory drugs (NSAID) – Ibuprofen, COX-2 or naproxen are examples. These are inhibitors for the relief of pain. The usual first step medical doctors advise patient is to rest and take NSAIDs.
  • Oral steroids – They are steroid drugs taken to decrease inflammation and relieve pain.
  • Narcotic pain medications – They are oral drugs that are stronger than over-the-counter treatments taken for the relief of severe pain.
  • Nerve pain medications – These are strong medications like duloxetine or gabapentin that physicians may prescribe.
  • Muscle relaxers – They are prescribed medications to relieve muscle spasms.
  • Epidural injections – They are options to decrease inflammation for the relief of pain.
  • Ice and heat therapies – These methods are used for pain relief.
  • Physical therapy, gentle stretching and exercise – These methods are used to relieve any pressure that may be present on the nerve root. An exercise program that allows stretching and strengthening of the back and the surrounding muscles can typically relieve pain from slipped disc. A physical therapist can recommend exercises for strengthening the back while reducing the slipped disc pain.
  • Chiropractic manipulation

For cervical slipped disc, physicians tend to use conservative methods of treatment for the first two to four weeks before they consider surgical options.

Surgical Treatment for Slipped Disc

If after the typical treatment periods using conservative approach and the pain nor any of the other symptoms from the slipped disc is not improving, the physician may recommend surgical option. Another important consideration a physician will consider surgery as an option is when the slipped disc is affecting muscle function. In cases when a patient’s arms or legs are showing progressive major weakness resulting from a pinched nerve root from a slipped disc, surgery may be timely to cause any neurological progression to stop. The surgery may also help create an optimal condition for the nerve to heal and recover.

Microdiskectomy is the surgical procedure of removing the protruding part of the disc or the damaged disc. Laminectomy the other surgical option is used in more serious cases of slipped disc. Here, an artificial disc may replace the damaged disc or the affected disc may be removed and the vertebrae fused together. Laminectomy improves the stability of the spinal column.

Chiropractic Care for Slipped Disc

Most slipped disc cases work well with chiropractic care. The treatment plan a chiropractor develops may include spinal manipulation or adjustments and other specialized techniques to help ease and address symptoms of slipped disc. Examples of these chiropractic techniques for slipped disc treatment are:

  • Flexion distraction technique – This involves gently stretching the spine, isolating the affected area and flexing the spine. This allows the center portion of the disc to return to its original central position in the disc.
  • Pelvic blocking techniques – This involves the use of cushioned wedges placed under the pelvis and with gentle exercise, allows the separation of the disc and the nerve it may be impinging on.
  • Manipulation under anesthesia (MUA) – This procedure done at a hospital or ambulatory care center, lets a patient’s body be in a relaxed condition through sleeping then allows the chiropractor to perform manipulative treatment of the affected area.

Two cases when a slipped disc patient is not advised chiropractic care treatment are:

  • When the patient has cauda equine syndrome, a condition in which the patient loses control of bowel or bladder, together with a disc injury
  • When the patient has advanced loss of sensation, strength and reflexes or other abnormal neurological conditions.


Chiropractic care is natural, effective, safe and non-invasive unlike most of the other conservative and most especially, surgical approaches to slipped disc treatment.


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Have you ever felt as if you are so tense that you are about to snap? This is your body’s reaction when you are subjected to big amounts of stress or is subjected to stress constantly. When stress is constant, the effect of stress pile up so that it becomes almost impossible for the body to cope with the demand placed upon it. Each additional demand becomes more and more stressful.

Relaxation as Stress Reliever

To relieve the body, as well as the mind, you must learn to relax. Relaxing need not take more than ten to twenty minutes out of your busy schedule and can make you more productive during the rest of the day. To relax, find a quiet place where there are no distractions. Experiment with the techniques available and find one that suits you best. The effects of the relaxation technique will not be dramatic and will probably be unnoticeable at first, however, keep at it and you will begin to feel subtle changes in your body.

The Benefits of Meditation

One way of relaxing the mind and the body is through meditation. Meditation is the act of contemplating and reflecting. It is to think deeply or to empty the mind of inconsequential things and concentrate on nothing to simply be aware of yourself as you sit there. The ultimate goal of meditation is to achieve ephemeral inner peace and happiness called “nirvana”.

Meditating has various advantages to the mind and body, which includes the following:

  • It releases stress. It gives you the opportunity to detach yourself from your environment with all its demands and problems.
  • It helps you stay focused. Meditation trains your mind to zoom in on specific things.
  • It produces constructive thoughts. A 10-15 minute breathing meditation gives you enough time to shrug off negative thoughts and usher in positive thoughts.
  • It helps you tap on your inner strength.

Take time to meditate. The best way to solve problems is not to escape from them, but to face them head on with a clear and healthy mind.

While there may be a variety of ways to fight stress as advertised by the media, you need not spend on medications, massages, and other expensive stress relievers. As long as you know how to properly relax your mind and body, you can easily fight off and prevent stress from ruining your day.

Going to a gym is nothing really complicated. Many people go to gyms for various reasons: some want to tone and enlarge their body muscles; some want to burn the unsightly extra fat in bulge areas like the waist, hips, and legs; while others just want to sweat it out, especially if they do not have the luxury to go outdoors.

Gyms have become the regular after office hours place for working professionals. Some families even go to the gym together. If you are thinking of enrolling in a gym to fulfill your physical fitness needs, the first and most important step you need to do is find the right gym for you and your workout needs. These essential tips should help you find the perfect match:

  1. Know why you want to go to the gym. People who go to gyms are aware of their physical fitness needs. Set your goal first. Is it for weight loss, muscle toning, or body building? Your purpose in enrolling in a gym would help you know which fitness center could provide you with your needs.
  1. Look for a decent gym you can go to on a regular basis. Look up in the directory for gyms near your area. Be sure to sign up in a gym that is accessible to you at all times. Traveling far just to go to a gym may be too tiring and discouraging. Gyms are sprouting everywhere so you have the best choices to pick. Make a shortlist of your prospects and take note of the addresses. If they have a website, you can check it out online for references and comparison.
  1. If you want to see for yourself what your prospective gyms are offering, try to make a brief call and set an appointment for your visit. This will ensure that the staff will prioritize you when you visit. Thus, on your visit, you will have more time to look, experience, and think about their services.
  1. When you visit their branch, take note of their amenities. Ask for a brochure if they have one, so you can review and compare your notes when you get home. You may also ask for testimonials and references from friends and colleagues.
  1. If possible, try out their equipment. Looking is good, but trying it out for yourself is better. This will help you decide whether to stick with them or look for other prospects.
  1. Know their physical fitness trainers. Get acquainted and establish comfort with each other in case you are planning to get a personal trainer to help you get fit.
  1. Consider your budget. If there are any, you may ask for promo packages or discounts. Review your goal and your budget and stick to the mode of payment within your limit.

After you do all these and finally decide where to work out regularly, the next move you should make is to head to the store and shop for appropriate and comfortable shoes and gym wear. Just bear in mind, fitness comes with a price and, of course, perseverance.

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These days, a good night’s sleep can be considered a luxury for working women who are always on the go. Sometimes, there just isn’t any time to get some sleep anymore. Be it an unfinished project, office paper work, or household chores, sleep is often sacrificed. But do you know that being sleep deprived can lead to certain physical and emotional changes in a person? You can become irritable, ill-tempered, weak, sluggish, lethargic, and lacking in self-confidence the next day. The list of negative effects of not having complete sleep is almost endless.

Hence, if you want to stay beautiful, poised, and active every time, the first – and best – thing to do is to always get a good night sleep. Here’s how.

Make time for sleep

To be able to sleep, make sure you have time to do so. And to make time means to manage your time effectively in order to organize your schedule. Everything must be done and finished beforehand. After that, all of it should be set aside. Anyway, you won’t be able to work well if you’re already drowsy because you’ve been deprived of sleep.

Learn to relax

When going to sleep, it’s important that you clear your head with thoughts and worries, and simply learn to relax. You won’t be able to sleep well if you’re still thinking about what you left unfinished or if you’re worrying about a problem. Do a little meditation or listen to soft music if you find it difficult to doze off.

Take a nice long bath before going to bed

Upon coming home after a long day at work, take a nice long bath to freshen you up and help you relax. Scented candles in the bathroom and bubble soap in the tub can add to the feeling of rejuvenation that will help you get a good night’s sleep.

Make yourself comfortable

Before going to bed, change into some fresh clothes and prepare the room you’ll be sleeping in. You could pile up pillows, change the sheets, or light some scented candles – anything that will help you to be comfortable. Adjust the air conditioning unit, too, depending on the temperature you want.

Put distractions aside

TV, laptop, tablet, and cell phone should be put away if you want to get a long and comfortable sleep. If you want to read a book first, do so, but remember to put a limit to your reading because you might end up not sleeping at all after being engrossed with what you’re reading.

There no feeling like waking up the next day after a good night’s rest. Remember, the no. 1 secret to being beautiful and fabulous is getting a complete rest for the body, mind, and soul.

How to Look and Feel Young at All Times

Being old is not necessarily a bad thing, because it brings with it experience and knowledge. However, people look and feel old sometimes, even if they are not actually old. With the constant grind people go through every day, it takes its toll on them both physically and mentally. All the pressure and stress just sap the energy out of a person. There is no drive anymore, no more motivation. A person is unable to push themselves further a little bit more just to get something done. One feels old, weighted down by the problems they constantly encounter.

If you can relate to any of the given situations above, then these tips are for you. Know the secrets on how to look and feel young in spite of the many worries and problems in life that surround you.

Rediscovering youth

In order to combat this, you have to develop the feeling of “being young” again. There is a need to reinvigorate your mind and your body to feel energized once again. There is a need to bring more enthusiasm and vigor into your life. It may be impossible to turn back time physically, but at least when you feel young again, all things seem to be a lot easier because you have the energy and confidence to deal with anything.

The role of good diet and exercise

Physically, a lot can be done to bring back youth. A good diet and exercise will allow the body to become stronger and will build up resistance to sickness. Many people often abuse their bodies, engaging in lots of activities which are harmful to their health, like excessive smoking and drinking. There comes a point when the body can take no more and just gives up. Only then will people realize how important it is to live a healthy lifestyle.

The significance of sleep

Another important thing to consider is the amount of rest you should have. People have a tendency to push themselves to the limit – mentally, physically, and emotionally – which may cause permanent damage sometimes. Proper rest is necessary for the body to recover. Oftentimes, sleep is the first to suffer, with busy people staying up all night to study or finish work. It’s important to get the right amount of sleep very night. Nothing refreshes like a good night’s sleep. If it can’t be avoided, at least take some short naps during the day. And once in a while, take a vacation. This will be good for both the body and the mind. The body, like a machine, needs a time to rest. Otherwise, it will breakdown altogether.

Taking care of the mind

Pampering the body will not suffice if the mind is not well taken care of. Positivity, mental alertness, and humor can help significantly. Remember to always look at the lighter side of things and do not let yourself be weighed down by tough situations. This helps create a more positive atmosphere and, in such a case, solutions will come more easily. After all, life is meant to be enjoyed, not to be spent worrying about problems that we have no control over.

Looking and feeling young again will give a person a sense of renewal, and a new resolve to perform better in any sort of activity they engage in. What other beauty and health tips can make a person look and feel young?

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Do you know that music therapy is part of the treatment programs in many hospitals, health clinics, and rehabilitation centers? This is because music has been proven to heal the body, mind, and soul of individuals who are ill-conditioned, depressed, and addicted to drugs and alcohol. Find out how music heals.

Music is a universal language. It could transcend languages, time, and cultural differences. It can make you laugh, cry, renewed and smile. But more than affecting your mood and mental performance, studies reveal that music have therapeutic benefits. Called the music therapy, it could significantly lessen blood pressure, reduce pain and anxiety, enhance relaxation, communicate with brain-damaged patients and even set the pace for gait training.

Scientists believe that listening to music stimulates the release of natural chemicals in our brains called endorphins that causes the “high” feelings because they block pain signals from the nervous system. Also, endorphins are believed to boost the immune system, reduce stress and pain.

Music reduces stress because in addition to lowering heart rate, skin temperature and muscle activity, it facilitates the identification and feelings associated with stress and express these in positive ways.

For people with physical disabilities, music can be utilized as motivation for movements or structure exercises. Background music enhances physical exercise, develops and maintains joint and muscle function and increases muscle strength. Those with speech problems can use music or singing to improve breathing control, articulation, pronunciation and rate of speech.

Studies also reveal that listening to music for hours helps the patients heal faster. It distracts them from pain and worry, improves their appetite and sleep and helps them cope with their illnesses. This is believed to be beneficial for patients undergoing chemotherapy or radiation therapy who suffers from nausea and vomiting from medication. It may not be the cure, but the peace of mind and relaxation music brings to both the cancer patients and the families can already make a major difference.

Music can really do wonders for the mind, the soul, and the body. So, if ever you feel down and depressed, you just have to turn on the radio and get lost with music.

The Importance of Good Health

When it comes to achieving utmost comfort and contentment in everyday living, the importance of good health cannot be overstated. Heath is wealth, and this will always be true.

Benefits of Good Health

Primarily, we need good health to be able to perform our work and duties well every day. With a sound and healthy body, we can wake up every morning peacefully and accomplish our personal tasks until the evening, no matter how demanding they can be.

A healthy person is an asset to himself and to the people around him. When a person is healthy, he has enough energy to live completely, as opposed to merely existing in this world. And it is this tremendous energy and radiance that allows him to do abundant deeds and accomplish greatness, enabling him to live longer and up to the maximum. Having good health, therefore, starts with having a body and mind that are free of any sickness and ill-condition.

Good health not only promotes quality of life, but extends the living years of an individual. Many social science researches have proved the positive relationship between good health and aging. From the Handbook of Aging and the Social Sciences 6th Edition by Robert H. Binstock and Linda K. George, health is so pivotal to the aging experience because it enhances quality of life over the life course, thereby reducing the likelihood of premature morbidity, disability, and death of a person.

Being healthy, in other words, is one of the important pillars of achieving happiness and having a long, accomplished life. It is, therefore, everyone’s responsibility to strive to have and maintain good health.

Prevention is the Key to Good Health

While there is always a solution to any problem, preventing the occurrence of a problem is a wiser, life-changing move. Same goes for health. By engaging in preventive health, one can eliminate the manifestation of diseases and infections in the body. Prevention wards off the use of medication to treat illnesses brought by bad nutrition and improper lifestyle, along with possible medical and hospital expenses.

Scientific research continues to confirm that prevention, which mainly comprises of good nutrition, exercise, and supplementation, can positively impact one’s health and overall well-being, because it aims to strengthen the immune system of the body and avoid it from acquiring negative health conditions,

Preventive health, therefore, must be planned and executed ahead of time, especially when illness is not yet present in the body. Diseases should be prevented early on, or at least delayed in their onset until a ripe old age is reached. When the body is free of any ill condition and well-balanced with the mental, emotional, and spiritual aspect of life, good health is attained. And this starts with prevention and taking good care of the body.

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Do you always find yourself giving a sigh while glancing at those women’s magazine featuring beautiful girls with glamorous, sexy, and almost perfect feature? Do you secretly wish that you can be like them too and strike a pose so that everybody will see how beautiful you are?

Well, here’s a bit of advice – not all boys prefer girls with a supermodel body or a girl with a “qualified-for-magazine-cover” look. Most men prefer a girl with substance, cuteness to beauty, and most specially, a personality that rocks.

The Role of Good Posture

Self-confidence is believing with what you have and being contented with what you look like. This can be well demonstrated with proper posture. To look and act confident, you should stand up straight, walk tall, and look across, not being too conscious about what people around would say about you. Walking sluggishly with head looking down, on the other hand, gives out an impression that you are shy, afraid, and reluctant with whoever you might bump into.

Thus, maintaining good posture is the first step in projecting confidence and self-assurance.

Other Ways to Build Self-Confidence


Here are other secrets on how you will develop your beauty inside and out:


  1. Work with your assets. Try to assess yourself in front of a mirror. Look for something that you know will help you to stand out. Stop concentrating only on those zits on your skin, dark complexion, or flat chest. If you have beautiful eyes, enhance it by applying make-up, or if you have a sexy butt, wear jeans that will enhance it, too.
  1. Stop comparing. You have your own feature that distinguishes you from others. But sometimes, you ask for something that you see in other people, not knowing that there are people who wish to have something that you have. You should learn how to value and appreciate what you have.
  1. Be healthy. Research shows that, in general, men are attracted to healthy women. Having a healthy lifestyle greatly influences your looks. Taking a bath daily, brushing the teeth 2 to 3 times a day, right diet, and exercise are all essential in developing a superb self-confidence.
  1. Feel sexy. The best way to look sexy is to feel sexy. If you feel that you are sexy, it will shine outside and other people will see it. For you to feel sexy, wear clothes that are comfortable and look good on you. Remember, it’s not about the brand or the label. More importantly, it’s in the way you carry yourself.

Remember, what’s important is not transforming your look, but feeling good about yourself.

Do You Consider Yourself Healthy?

Health practitioners and experts at the World Health Organization agree that “health is a state of complete physical, mental, and social well-being.” Being healthy, therefore, means that one has a perfect balance of all these aspects of life; that his state of fitness not only reigns over his body, but in his mind, heart, and spirit, as well.

Unfortunately, society has significantly influenced people’s mind about the concept of being healthy. Media teaches us that good health is often equated to having a slim figure or a muscular body. Hence, people strive to achieve this even if it means skipping meals or taking in non-prescribed diet pills. These approaches, even with the right objectives, will actually do more bad than good in the body.

Being healthy, as described by health and nutrition experts, is the achievement and maintenance of physical fitness and mental stability. It means absence of physical illness, diseases, and mental distress to help you achieve and maintain an excellent quality of life.

What Influences Our Health?

How do we know then when a person is in good or bad health? The World Health Organization determined three factors that influence the health of an individual, namely: society and economy, physical environment, and the individuals’ personal characteristics and behavior

  1. Social and economic determinants of health. The society we live in and the economy that govern us can dictate our health. These are the conditions or situations in which we live and work day to day that influence how healthy we can be in a particular social environment. Some of these determinants include social norms and attitudes, type of governance, exposure to crime and violence, occurrences of natural disasters, exposure to mass media and technology, discrimination, public safety, and quality of education. These circumstances are highly influenced by the availability of money and presence of resources in a particular society.
  1. Environmental determinant of health. The physical environment, or the place where we live, is another determinant that affects our health and the quality of life we have. The factors that help in distinguishing whether you can stay healthy or not in a particular place include the natural environment (including weather, climate change, and presence of plants and animals), architecture, recreational settings, neighborhood, type of food available, exposure to pollutants and toxic substances, transportation options, and residential segregation habits.
  1. Physical and behavioral determinant of health. Lastly, our own individual characteristics and behaviors also determine how healthy we can be in a given situation. Typical behaviors that can affect our health include smoking, alcohol use, drug abuse, physical activities, food consumption, oral health behavior, sexual behavior, and sleep patterns. Our health is at our fingertips. What we are and what we normally do greatly affect the quality of our body conditions. Unlike the first two determinants of health which we cannot fully manage, we have control over the behavioral factors. We can decide about being healthy and work on achieving good health if we want.

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Do you always find yourself looking at women’s magazine and admiring those beautiful girls with glamorous, sexy, and almost perfect features? Do you constantly wishing that you can look like them, too, without putting on so much effort

Well, here’s a tip of advice: not all men prefer girls with a supermodel body and not all jobs hire the most gorgeous-looking applicant. Instead, they prefer a girl with substance and a personality in which that stands out from the crowd. Here are simple but effective tips on how you can develop your beauty inside and out.


Work with your assets

The key to developing self-confidence is accepting what you are and what you are not. Try to assess yourself in front of a mirror. Look for something that you know will help you stand out and ignore those that won’t. If you have beautiful eyes, for example, you can further enhance them by applying the right eye makeup. Or if you have a sexy butt, wear jeans that will flaunt your curves.

Stop comparing yourself with other people

We all have features that distinguish us from others. But most of the time, we still ask for something that we see in other people, not knowing that there are people who would die just to have something that we have. Learn to value and appreciate what you have, and you will start to see yourself in a different light.

Stay healthy

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What to Do When You Can’t Sleep

Sleeping is a vital activity that every man and woman should achieve completely. Not only does it energize your body and keep you active the whole day, getting a good night’s sleep can also enhance your brain functions, improve your motor skills, and bring out your natural beauty.

However, for many different reasons, a lot of people complain that they can’t sleep. Some try to go to bed early, but find themselves unable to close their eyes even after being in bed for over an hour. Others find it difficult to sleep all throughout the night, and find themselves waking up every hour or so. If you are one of these people who are experiencing trouble in sleeping, here are some sound suggestions on what you can do when you can’t sleep.

Take a warm bath or a shower before going to bed

A bath is always relaxing. To help you calm your active mental and emotional states, take a warm bath at night. You can even put in your favorite bath salts and oils so that you would feel more refreshed before you go to bed. If you don’t have a tub at home, a luxurious and long shower would do.

Read a few pages of your favorite book

Read one to three chapters of a book before going to bed. However, don’t finish the whole book in just one sitting. Otherwise, you would end up losing more sleep than before.

Drink warm milk

The warm sensation of delicious milk in the stomach could lull you to sleep.

Say no to coffee in the afternoon

Avoid drinking caffeinated drinks a few hours before you go to sleep. Caffeine is a known stimulant that can keep you up and running the whole day. Examples of drinks to avoid include coffee, chocolate, tea and soda.

Make your bed comfortable

It pays to have a good mattress, good covers, and good pillows. You might be having trouble sleeping because of the surfaces that you sleep on. Make sure that your mattress suits your needs. Soft comforters and warm blankets also help facilitate sleep, especially during cold nights.

Sleep consistently

Try to sleep at the same time each night. Once your body becomes accustomed to a certain routine, you would, more or less, fall asleep at the same time everyday, regardless of where you are or what you did for that day.

Avoid long naps

Try not to take very long naps during the day. Naps should be limited to a maximum of about 45 minutes. This helps you maintain your sleep schedule.

Free you mind

Try to keep your mind thought-free before you go to sleep. When it’s time to sleep, try not to think about things like work, money, friends, or anything that worries you. If you can’t seem to help but think about something, imagine a blank black wall. You would probably fall asleep soon after.

Sleep should never be compromised no matter how busy you are. What is your favourite approach to fall asleep at night?

general, men are attracted to health woman. Having a healthy lifestyle greatly improves your looks and the way you feel about yourself. Make it a habit to exercise daily, eat healthy food, take a bath daily, brush your teeth every after meal, and live a positive life.

Feel good about yourself

The best way to look sexy is to feel sexy. If you feel that you are sexy, it will shine through and other people will notice it. For you to feel sexy, wear flattering and comfortable clothes and treat yourself with things that you love. You don’t have to spend a lot to feel good about yourself. It is simply a matter of having the right perspective and attitude towards yourself.


You do not need to radically transform your appearance to feel beautiful inside and out. The important thing is to accept yourself for who you are and feel good about it.

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Self-image has two facets: the ideal self-image or what we want to become and the perceived self-image or what we think or observe as whom we are. The key to a healthy lifestyle is bridging these two together to build a strong self-concept and learn to accept and love our selves.

There are two ways to achieve this goal. First is to adjust your ideal self-image or expectations to fit who you are in reality. The second option is to match who you are with who you expect to become. The primary and hardest hurdle in achieving your goal is self-acceptance or recognition. How do you accept who we are?

Love your body.

Physically, this is who you are. Strip down and look at yourself in the mirror. Know your contours, your scars, your moles. Accept your beauty and imperfections. Only then can you move on and find ways and means to improve your body.

Take care of yourself.

Do not abuse your body by drinking too much alcohol, smoking excessively, or eating unhealthily. Learn to exercise, eat right, and constantly feed your mind by reading or talking to people.

Improve your attitude towards yourself.

More often than not, it is not your body or you which have the problem. It is your perception of beauty and your loathing for yourself for not conforming perfectly to that standard. This is the reason you do not like who you are. Improve your outlook to improve the way you look.

Acceptance is the key.

Accept how people react to you. Create a space where their reaction will not affect how you see yourself.

Be confident.

There is an ongoing power play between your self-image and your actual self or your physical appearance. And it is your self-image which should be winning this battle. Have confidence in your appearance and capability. Do not be thrown off-balance by other people’s standards of beauty and personality.

Most importantly, do not feel guilty about self-appreciation. The best judge of who you are is you. Learn to validate yourself. Do not feel guilty about saying that you did a great job.

The essential vitamin E is gaining popularity these days because people associate it with youth, beauty, and healthy skin. However, vitamin E can do more wonders for your body, other than make you pretty and healthy outside.

Vitamin E, which is often believed as a fertility vitamin, is fat soluble and acts as an antioxidant. It protects the red blood cells, essential fatty acids, and the vitamins A and C from damage by free radicals. Vitamin E contains a family of 8 antioxidants, composed of four tocopherols and four tocotienols. The only form of vitamin E that stays in the human body is alpha-tocopherol. This is the reason why alpha-tocopherol is the form of vitamin E found in the largest quantities in the blood and tissue.

Also, vitamin E functions in our body as a fat-soluble antioxidant. All throughout the body, it is located in tissues containing fat, even the protective membranes surrounding cells and their nuclei. It protects cells and other body components from the attacks of free radicals. Take note that when left unchecked, free radicals damage cell constituents, particularly those containing polyunsaturated fatty acids. In the end, this could lead to mutation that may be carcinogenic, inactivation of proteins and enzymes, and even cell death or changes in the response of cells to hormones and neurotransmitters

It has a direct chemical function by inhibiting the conversion of nitrites in smoked, cured, and pickled foods to nitrosamines in the stomach, which strongly promote the growth of tumors. It regulates gene expression and is believed to control the proliferation of smooth muscle cells involved in the development of atherosclerosis.

Studies indicate that those with high levels of vitamin E have shown lower incidence of infections because it inhibits cancer initiation through better immunocompetence. It could also lessen the gravity of prostaglandin-mediated disorders like premenstrual syndrome, circulatory irregularities, and inflammation.

Deficiency in vitamin E leads to various illnesses like beriberi, pellagra, scurvy, rickets, premature infants, fibrocystic breast disease, night cramps in the calves, and fat malabsorption syndromes to name a few. Over a long time, insufficient vitamin E has been linked to degenerative diseases such as atherosclerosis and cancer.

However, one has to be careful in taking vitamin E since over dosage could lead to toxicity.

Bottom line is, one need not overlook the benefits of vitamin E. Remember, health and beauty is not complete without “E”!