Category: Health

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This Is Why I Don’t Buy My Salad Dressing At The Store

The idea that most store-bought salad dressings aren’t healthy may sound strange. “What about low-fat, fat-free or organic?” you’re probably asking. The shocking truth is that they’re almost as bad as regular versions!

1. The Fat-Free Trap

Fat equals flavor. I’m not saying you should eat full-fat dressings, just that they tend to be more flavorful. Food manufacturers know this.

Do you know what they do to compete with other brands? Instead of adding high-quality herbs or healthy ingredients, they put extra sugar and sodium in dressings marketed as low-fat or fat-free. All of that sodium is bad for your blood pressure and your heart.

Some dressings slap the word “organic” on the label to make it seem healthier than it really is. Calling something organic only means it hasn’t been grown without pesticides, but it doesn’t mean the ingredients are good for you. Many contain tons of saturated fats, salt and sugar.

2. “Healthy” Vinaigrettes That Aren’t

What about vinaigrettes and Italian dressing? Aren’t they supposed to be healthy? Well, when you make them at home, they’re absolutely amazing for your health. Most of the time, store-bought varieties aren’t.

All you need to do is take a quick look at the ingredients list for some of these dressings to understand what I mean. You’ll find preservatives, food colorings and other weird ingredients that can mess with your body. Like, what in the world are “calcium disodium EDTA,” “potassium sorbate” and “xanthan gum”?

These processed ingredients can make inflammation worse and trigger digestive troubles. If you have gout, arthritis, inflammatory bowel syndrome (IBS) or other types of chronic pain, tossing out prepared salad dressings should be at the top of your to-do list.

3. Organic Salad Dressings With Cheap, Processed Oils

Another trick I’ve seen manufacturers use is mixing a really healthy oil with a really cheap one. Extra-virgin olive oil is a nutritious, high-quality oil with healthy fats that protect your heart. It’s also expensive.

To make more money, companies put a little EVOO in the dressing and a bunch of cheap soybean oil or vegetable oil. The label has “EXTRA VIRGIN OLIVE OIL” in huge letters, but the dressing actually contains mostly vegetable oil.

Soybean oil and other highly refined vegetable oils are completely lacking in nutrients. They’re bad for your heart instead of good, and they increase inflammation.

What Should You Do?

Don’t get me wrong. My tastebuds jump for joy with a tasty salad dressing. These four practical tips let you have your salad dressing and eat it too:

  • Make your own salad dressing: Tossing together a vinaigrette with EVOO, herbs, and balsamic vinegar only takes a few minutes. You can find good recipes online for a huge variety of healthy dressings.
  • Choose dressings with simple ingredients: If you only have time for store-bought dressing, the fewer ingredients, the better. Cold-pressed dressings made with EVOO, fresh-squeezed juices, veggies and natural ingredients can be healthy.
  • Know what a serving size looks like: Put your dressing in a measuring spoon to see what that low-cal serving size really is.
  • Serve dressing on the side: You can get some dressing on each bite without overdoing it by dipping your fork into dressing instead of pouring on top.

A crispy, veggie-packed salad is the perfect complement for everything from turkey sandwiches to spaghetti. It's too bad that most bottled dressings undo the benefits you get from eating salad in the first place.

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When a Nosebleed Is Not Just a Nosebleed

Nosebleeds. Are they messy and inconvenient? Absolutely. Do they sound the alarm bells for people who experience them, or for parents of children who develop them? Usually not. Should they? In most cases, no. However, though nosebleeds are typically not causes for concern, some symptoms may develop that warrant a call to the doctor. Moreover, when nosebleeds occur frequently, it could be a sign of a bigger issue. Below you will learn about when a nosebleed is not just a nosebleed and when it should prompt you to call the doctor.

When Nosebleeds Become Cause for Concern

Most children and adults have experienced at least one nosebleed in their lifetimes. If you have, then you know that a few minutes of self-care should be enough to abate the bleeding and let you resume your daily activities with little break in stride. However, there are some instances when nosebleeds prove to be a little more troublesome. When these events occur, how do you know when to call the doctor?

When To Call the Doctor for Nosebleeds in Adults

You may be used to frequent nosebleeds, especially during certain times of year. However, just because they’re frequent visitors does not mean you should ignore them completely. Below are a few symptoms for which you should look:

  • A nosebleed that persists for more than 20 minutes despite your best attempts to suppress it
  • A nosebleed that causes you to lose more than a cup of blood, even if it lasts for less than 20 minutes
  • A nosebleed that is accompanied by bleeding from other areas of the body, such as from the rectum or ear
  • A nosebleed that is the result of a serious blow to the head
  • A nosebleed that results in gagging, breathing troubles or vomiting due to blood dripping down your throat

These symptoms may indicate a more serious health issue. Some conditions that cause nosebleeds include high blood pressure, blood clotting disorders and infections of the arteries, among others.

When To Call the Doctor for Nosebleeds in Children

If you’re like most parents, you may worry when your child experiences a nosebleed — not so much because of the nosebleed itself but rather, because of your little one’s comfort during an episode. However, the cause for your concern may shift — and should — if the following occurs:

  • A nosebleed that persists for 20 or more minutes despite you putting direct pressure on it
  • A nosebleed that arises as the result of a blow to your child’s face
  • A nosebleed that occurs as the result of an object stuck in your child’s nose
  • A nosebleed that is accompanied by headache, dizziness, vomiting, fatigue or breathing problems

If a nosebleed is accompanied by other symptoms, it could be an indicator that your child has lost too much blood.

If you or your child experience frequent nosebleeds, do not just chalk it up to environmental factors or genetics. Frequent nosebleeds may indicate that there is a problem within the nose, such as a nasal polyp or some type of growth.

More often than not, a nosebleed is just that — a nosebleed. However, if you or your child experience worrisome symptoms, contact your doctor if nothing more than to err on the side of caution.

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This Is Why Your Bladder Is Leaking

While embarrassing, bladder leakage is a legitimate health issue that numerous people experience in their lives. Urinary incontinence is also inconvenient, which is why the condition must be expediently diagnosed and treated by a medical professional.

This common urinary problem has numerous causes, some of which involve major medical issues. There are also lots of effective treatments and management methods available and finding the right one is key to improving your quality of life. Here are a few points to consider if you experience bladder incontinence.

Types of Incontinence

Bladder leakage has many distinct forms, including:

  • Urge Incontinence - An intense, sudden urge to urinate is accompanied by an increased frequency of urination. 
  • Stress Incontinence - Pressure on the bladder when lifting heavy objects, laughing, or coughing results in accidental urination. 
  • Overflow Incontinence - An inability to completely empty the bladder when urinating leads to leaks and increased frequency.

It's possible to experience two or more types of incontinence at once. In this case, you may be diagnosed with mixed incontinence. Incontinence can also result from a functional impairment that impacts a person's physical or mental abilities.

Common Causes of Bladder Leakage

Causes vary based on the type of incontinence you're experiencing. With temporary issues, it can result from overconsumption of caffeine or alcohol. When the condition is persistent, it may occur during pregnancy or after giving birth. Aging is another common reason why people experience bladder leakage due to menopause in women and prostate inflammation in men.

There are also a few risk factors to keep in mind. Carrying extra weight can put pressure on the bladder and weaken surrounding muscles. Women also tend to experience incontinence in greater numbers than men, particularly as they grow older. Family history also plays a role, as does medical conditions like diabetes.

How to Prevent Issues

Some instances of incontinence can be prevented depending on the underlying cause. Many menopausal women experience a weakening of the pelvic muscles as they grow older, which increases their risk of leakage. Performing specific exercises to strengthen pelvic muscles can often help women exert better control over their bladder.

Lifestyle changes can also help. If leakage is triggered by certain foods or drinks, cutting these items out of your diet can help you avoid bouts of incontinence. For example, alcohol is a common trigger for incontinence, so people who experience issues should greatly limit their intake.

A healthy diet is another key factor to improving bladder control. Maintaining a reasonable weight alleviates pressure on the bladder and reduces your risk of leakage. In this case, focus your diet on wholesome and nutritious foods and cut out processed snacks. You should also develop a fitness routine that consists of at least 30 minutes of activity every day.

Treatments for Incontinence

Most people require a mixture of lifestyle changes and medical treatments to overcome bladder issues. Doctors can recommend medications to improve bladder function by affecting the muscles that control urination. Medical devices can also be used to physically block the flow of urine during physical activities and other situations.

When other treatments are unsuccessful, surgery is the next option. Surgical mesh can be used to strengthen the muscle between the bladder and urethra and is often performed in conjunction with pelvic prolapse surgery. It's also possible to implant a device that fits around the bladder neck to control the flow of urine using a valve.

No one has to live with the inconvenience and embarrassment of bladder leakage. The right combination of treatments can provide a new lease on life, especially if the condition leaves you feeling socially alienated. The sooner you seek help, the sooner you'll feel like yourself again.

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4 Simple Ways To Make Yourself Poop

Everyone has a different frequency of bowel movements, but you can generally tell when something is off. If you need some help scooting things along, try a few of these simple tips to make yourself poop.

1. Go to Town With Fiber

Fiber is your best friend when it comes to pooping. Some types of fiber add bulk and signal your colon that it’s time to go. Other types of fiber act like a lubricating gel that absorbs water, softens your poop and helps it slide along smoothly.

Make sure you’re getting plenty of fiber by eating some of the following foods every day. Generally speaking, the more of these you eat, the more you poop:

  • High-fiber fruit: apples, pears, berries, bananas and papaya
  • Veggies: broccoli, avocados, leafy greens, carrots and beets
  • Legumes: lentils, green beans, kidney beans, chickpeas and split peas
  • Whole grains: rolled oats, whole wheat foods, barley, brown rice and popcorn
  • Nuts: almonds, sunflower seeds, pistachios, chia seeds and pecans

2. Grab a Big Glass of Water

Sometimes, constipation is caused by dehydration. Without enough water, poop turns into dry “concrete” in your intestines. You should be drinking plenty of water every day for good health anyway, but especially if you’re having trouble pooping. For the best results, drink a big glass of water at the same time you eat fiber, such as at breakfast.

3. Give Your Colon Some Gentle Encouragement

Did you know you can “push” poop through your digestive tract with a gentle massage? This technique is called colonic massage. It can provide many benefits including alleviating constipation, getting rid of gas and reducing the amount of effort you need while pooping.

Here’s how it works:

  1. Sit up or lie on your back with your knees bent.
  2. Massage your abdomen using your fingertips or palms.
  3. Follow the colon from the lower right in a clockwise direction.
  4. Put gentle pressure on the four corners of the abdomen, including under the ribs.
  5. End the circle by pressing gently under the belly and pulling up.
  6. Repeat from the bottom right again.

Some people make small circles as they massage around the abdomen. Others use small taps. The idea is to help your body “squeeze” poop through the intestine without having to strain your muscles.

4. Take a Hike (Literally)

Have you ever accidentally passed gas while working out? This is no accident. Exercise is great for stimulating bowel movements. As your body moves, so does the food in your gut. You decide whether to enjoy some high-intensity biking, a healthy jog or a laid-back walk.

Exercise also produces feelings of calm. Stress is a common cause of constipation, so relaxation can be an excellent remedy. If you live near an outdoor space, go for a hike. Physical activity helps your bowels and the fresh air helps your mind.

Make Time for Your Gut

The next time you’re having trouble with bowel movements, get up early the next day to make yourself a healthy breakfast. Enjoy some whole wheat toast with avocado, and make a smoothie with bananas and berries.

Put on some light music in the background. Take your time eating. Relax. Then, kick back and get ready for the show.

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How Oxygen Therapy Could Slow Down Aging

Aging is something none of us can escape. It’s a natural part of growing older and maturing. Like many of you, I’ve come to terms with the fact that I am no longer a youthful woman. But that doesn’t mean I want to run full-speed into old age, either. That’s why I decided to look for effective methods to stave off wrinkles and saggy skin for as long as possible. I may not be able to stop the hands of time, but I’ll sure do my best to slow them down!

During my search for elusive, Fountain-of-Youth strategies to slow down aging, I came across oxygen therapy. The more I learned about it, the more excited I became. Now, I am utilizing this therapy to help slow down my body’s natural aging processes. Here’s what I think you should know about this incredible type of therapy.

What is Oxygen Therapy?

Oxygen therapy is not new, but its potential uses for slowing down aging have only recently started being explored. Traditionally, oxygen therapy has been used to help people with certain injuries or lung conditions get the oxygen they can no longer obtain on their own.

As you probably already know, oxygen is a gas that’s essential for human life. It’s found in the air we breathe and is emitted into the atmosphere by trees and plants. During oxygen therapy, oxygen is typically delivered directly into the body via tubes, breathing masks, or injections. The primary aim is to increase the oxygen in your system, which can in turn feed your cells with more oxygen.

What Is Hyperbaric Oxygen Therapy?

Hyperbaric oxygen therapy is a type of therapy in which 100% oxygen is given to the patient at a pressure that’s higher than sea level atmospheric pressure. For this type of therapy, you don’t need to have oxygen injections or wear a special type of mask. Instead, you enter a special chamber that’s full of pure oxygen. It’s a noninvasive treatment that is often given to deep-sea divers and scuba divers who have been injured by the rapid change in underwater pressure.

How Is Oxygen Therapy Used to Slow Down Aging?

Research shows that hyperbaric oxygen therapy shows great promise for slowing down the aging processes in the body. It’s important to receive oxygen therapy from a licensed professional, as too much oxygen exposure can lead to oxygen poisoning.

One of the most unique things about hyperbaric oxygen therapy is that it’s a non-invasive treatment. You don’t have to be poked or prodded to experience anti-aging results. When done in a controlled clinical environment, a hyperbaric oxygen treatment can impact the telomeres inside your DNA to alleviate the effects of aging.

The cells in your body are constantly dividing. Each time a cell divides, a tiny portion of the telomere in the cell’s DNA is cut off. When this happens, the quality of the cell begins to decline and you begin to the symptoms of aging. The older a person is, the shorter his or her telomeres tend to be. Oxygen therapy helps slow down the aging process by promoting healthy telomere length and composition.

Other Benefits of Oxygen Therapy

In addition to its proven anti-aging benefits (which are remarkable on their own!), oxygen therapy can also benefit your body in the following ways:

  • Reduce the risk of infections
  • Stimulate collagen production
  • Assist in wound-healing
  • Destroy harmful pathogens

Exposing yourself to this innovative type of therapy regularly may help you live a longer, healthier and more youthful life. Why not try it today? You have nothing to lose and greater longevity to gain.

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Alcohol and Dementia: Is There a Link Between the Two?

It is well documented that alcohol has several adverse effects on both short- and long-term health. While organ damage is the most prevalent effect of long-term and excessive alcohol consumption, recent studies indicate there may also be a link between alcohol and dementia. However, the link is tenuous, and its strength depends on how much alcohol an individual consumes on a weekly basis.

Whether you’re a drinker or a non-drinker, or if you worry about your alcohol use, it may be helpful to understand how alcohol affects the brain. With an understanding of the link, you may gain the knowledge and motivation necessary to change your lifestyle for the better.

Is Alcohol Consumption a Risk Factor for Dementia?

Alcohol can be a risk factor for dementia, but it’s not always. Excessive alcohol consumption over a considerable length of time has been known to contribute to brain damage and eventual dementia. Per multiple studies from both the National Institute for Health and Care Excellence and Alzheimer’s Disease International, individuals who binge drink or drink heavily on a regular basis are more likely to develop Alzheimer’s or other forms of dementia than their moderately-drinking counterparts.

That said, there are no conclusive studies that show that, when consumed in moderation, alcohol increases one’s risk for dementia. Neither, however, is there evidence that suggests that moderate alcohol use protects the brain against damage and memory loss.

What Do These Conclusions Mean for You?

Unfortunately, the conclusions don’t tell you much. If you drink alcohol moderately, researchers don’t necessarily urge you to stop — at least, if your goal is to reduce your risk of dementia. Neither, however, do they encourage non-drinkers to start. The only thing researchers can safely conclude from existing findings is that, if you tend to drink heavily, your brain health may benefit by cutting back.

What Is “Moderate” Alcohol Consumption?

If you enjoy your nightly glass of wine or evening cocktail, you may worry that your alcohol use falls out of the “moderate” category and leans more toward “heavy.” Before you start to panic, know that “moderate” alcohol use is a generous term. Women who drink moderately consume one to 14 units of alcohol per week. Men who drink moderately consume one to 21 units of alcohol in the same amount of time.

Note that a unit does not refer to a single drink. Rather, a unit of alcohol is measured by the amount of pure alcohol in a given volume. For an idea of how much alcohol may be in your favorite beverage, consider the following:

  • One glass (175 mL) of wine is two units.
  • A single shot of spirits, such as vodka, whiskey or rum is one unit.
  • A single pint of low-alcohol beer or cider (3.6% or lower) is two units.
  • A single pint of high-alcohol beer or cider (5.2%) is three units.

What this means is that if you drink a single glass of wine a night or two cocktails per night, your alcohol consumption falls within the moderate range, and that your future brain health is likely A-okay.

What Should You Take Away From This Information?

The most conclusive findings indicate that excessive alcohol consumption does increase one’s risk of developing dementia later in life. That said, if you are to take anything away from this information, it is that you should keep your alcohol use in the fair to moderate range. If you struggle to do that, it may be best for your current and long-term health to cut alcohol out of your life entirely, at least for the time being.

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My Favorite Natural Energy Boosters (They Aren’t What You Might Think)

Lack of energy is a pervasive problem in America, with as many as 42% of adults claiming they regularly feel tired before noon. In addition, an astounding 65% of 2,000 people surveyed said they never wake up feeling refreshed and energized. These statistics may account for the hundreds of self-proclaimed energy-boosting products on the market today — some of which make no claims of being natural and many more that do. Regardless of whether “energy” comes in a can, herb or supplement form, the truth is that the best energy boosters are already inside of you. You just have to make a few lifestyle changes to help them do their work.

Fortunately, the changes you need to make are not big or difficult to implement. See for yourself — check out the top five natural energy boosters that actually work.

1.    Say “Yes” Less

A major reason for the fatigue epidemic in the U.S. is obligation overload. Not only do Americans tend to overwork themselves but also, many find it nearly impossible to say no to their bosses, friends, family members and social obligations. To avoid burnout, learn to say “yes” less. When someone asks you to do something — whether five minutes from the moment or six months down the road — consider whether it is something you really want to do. When the time comes to do it, would you still say “yes” to the commitment? If the answer is no or not a solid yes, don’t commit.

2.    Manage Your Stress

Stress is a major energy zapper. If you don’t yet have a stress-relief outlet, adopt one. Such an outlet can be a support group, a happy hour date with a BFF on Tuesday afternoons, a yoga class or a simple 20-minute walk each evening. There are no rules to how you must control your stress, but you must find a way to do so.

3.    Get Moving

Exercise has many proven benefits, ranging from improved brain health to decreased risk of major health problems. It makes sense, then, that exercise has several energy-boosting properties.

Exercise helps you sleep better at night. It also generates higher dopamine levels in the brain, contributing to a better mood. Finally, exercise gives the cells more energy to burn, which helps circulate oxygen and increase energy levels.

4.    Drink Caffeine Sparingly

Yes, coffee does provide a much-needed jolt of energy in the morning. However, when consumed in large amounts, caffeine may prove ineffective, and it could even have adverse consequences across several areas of your life.

If you drink too much, your body may build a tolerance to caffeine. Moreover, high caffeine intake can lead to insomnia and sleep deprivation, contributing to fatigue. Coffee can also dehydrate you, which leads to fatigue, and affect your blood sugar levels, which also causes feelings of tiredness.

The bottom line is that caffeine is great in small doses. Stick to one to two cups a day to reap the benefits of the world’s favorite beverage.

5.     Drink Water

Water is the one nutrient proven to enhance the performance of all but the most rigorous endurance activities. If your body is even slightly dehydrated, decreased energy levels will be one of the first signs.

If you’re tired of being tired, you don’t need canned energy or fancy supplements to restore your energy. You simply need to make a few lifestyle changes. Incorporate the above five changes into your life today for more energy tomorrow.

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Should Your Order Hormone Tests Online?

Medical advances now make it possible to undergo essential testing right in the comfort of your own home. This is especially true when it comes to hormone testing, as there are a variety of tests that can be ordered online and delivered right to your door.


Hormone levels have a major impact on many bodily functions. When levels are out of whack, people can experience a wide range of bothersome symptoms. Hormone dysfunction can cause extreme tiredness, digestive issues, depression, unwanted weight gain or loss, excessive urination and many other health effects.


When these symptoms arise, hormone testing can identify the underlying cause, which is the first step toward treating it. While convenient, you may be wondering whether online hormone tests are actually worthwhile. This guide provides important insights to help you make the right decision.

Types of Tests You Can Order Online

The body uses many hormones to perform its essential functions. As a result, problem hormone levels can cause a variety of health effects. There's a wide range of online hormone tests to choose from, including the following:


Menopause - These tests look for specific hormones that can indicate whether you've entered menopause. This is often the first step for getting help with bothersome issues like night sweats and insomnia.
Stress - Known as the stress hormone, cortisol is crucial for activating your fight or flight response. However, too much cortisol increases your risk of heart disease and other ailments, including headaches and nausea.

 
Genomics - Genomics testing studies your DNA, but not to find distant relations. Instead, this test looks for possible markers that could indicate a higher risk of certain diseases. By knowing these markers, you can make changes to your lifestyle to lower your disease risk.

 
Metabolism - Metabolism refers to the chemical reactions needed to convert food into energy. This test will measure the hormones necessary in the metabolic process to ensure they're working properly.


Thyroid - Your thyroid gland is also crucial for your metabolism, as it controls your metabolic rate. Some thyroids are underactive, while others are overactive. This test can help determine thyroid function and whether there are any issues you should be aware of.

Benefits of Online Hormone Tests

The biggest benefit offered by online hormone tests is the convenience they afford. Tests are sent directly to your home and contain easy to understand instructions to ensure you conduct testing appropriately. From there, you can send the completed test back to the lab and receive the results once they've been interpreted.


Online hormone tests can also be the first step to making healthy decisions regarding your life. For example, they can uncover the reasons for unintended weight gain, extreme fatigue and other issues that can get in the way of your quality of life.

Drawbacks of Online Hormone Tests

There are lots of reputable companies that offer hormone tests online, meaning you can trust the results provided. However, you must perform your due diligence to ensure you purchase from a reputable brand. Many of these tests are not approved by the FDA and may not be as comprehensive as the tests you would undergo in your doctor's office.


Additionally, you should get any new symptoms assessed by your doctor as they arise. Home hormone tests can provide insight, but you may still require treatment for the issues you're experiencing. Checking in with your doctor ensures you receive timely treatment to prevent bothersome symptoms and other effects.


Having greater control over your health and wellness is definitely a good thing. And when online hormone tests are used correctly, that's exactly what they provide.

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How Meditation Benefit Your Life?

It's hard not to feel stressed these days, whether you're concerned about work, family, or world events. It can also be hard to release stress and get your mind back on track, which increases your risk of experiencing a physical or mental health issue.

If you're looking for an all-natural method of relieving stress, meditation is the way to go. This guide explains more about the practice, as well as how it can benefit you.

What Is Mediation?

An ancient practice, meditation has been in use for thousands of years. The goal is to focus your mind and clear it of extraneous thoughts for improved mental wellness. It can entail deep breathing, repeating a mantra (a word or phrase that is supposed to help with concentration), or just sitting quietly.

Additionally, there are different types of meditation one can use. Visualization entails thinking about pleasing images to induce a relaxed and happy feeling. Conversely, mindful meditation involved being fully present and "in the moment" to boost self-awareness. While it's also a form of martial arts, tai chi uses gentle gestures performed slowly that can also have relaxing effects.

What Benefits Does It Offer?

When you make it a regular part of your lifestyle, meditation offers certain key benefits:

  • Stress can exacerbate certain medical conditions, such as anxiety and chronic pain problems. Meditation can reduce stress and have a positive effect on underlying medical conditions. 
  • Reducing stress can also have other physical effects, including decreased heart rate, reduced blood pressure, and enhanced sleep quality. 
  • When worried, meditation can help clear the mind and allow you to make decisions reasonably. 
  • Meditation also offers mood enhancement, which can boost the quality of life and improve relationships with others.

Is Meditation Right for Everyone?

Most people can derive some benefits from meditation. However, it can also be detrimental when used incorrectly. It can take some time to experience a peaceful and relaxed feeling, and people can sometimes become frustrated when it doesn't happen quickly. In this case, you must allow yourself time to get acclimated to the practice.

Additionally, meditation can be problematic for people who fall victim to procrastination. You can avoid this time trap by scheduling meditation at certain times each day, such as in the morning or later at night before bed. Keep in mind that each person is different, so it's important to find a strategy that works best for you.

How Can Beginners Get Started?

Getting started with meditation is often the most challenging aspect. Fortunately, there are some steps you can take to speed up the adjustment process. Begin by establishing a short time limit, such as five minutes. That way, you won't feel pressured if you're not able to get in the right frame of mind.

Find a quiet, comfortable place in your home, a place where you can fully unwind uninterrupted. Any position is acceptable, provided that you feel comfortable. For instance, some people choose to sit while others might lie down. The most important factor is that you feel relaxed.

Focus on your breathing when getting started. In the event your mind begins to wander, which is a natural occurrence when meditating, re-focus on your breathing. Don't get discouraged if your mind wanders frequently when first getting started, as this is a common occurrence for beginners.

In terms of how often you should meditate, that's a personal decision that you must make on your own. However, people derive the most benefits from the practice when they do it on a regular basis. Accordingly, try to take some time each day to meditate, even if it's only five to ten minutes.

Life can be pretty hectic and stressful for most people, but meditation is a great tool to have in your arsenal. Along with reducing stress, it can also improve your thinking and boost your overall wellness to enhance your quality of life.

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Overcoming Your Fear of the Weight Section at the Gym for a Healthier Stronger You

Walking into a gym is often intimidating, especially for a newb. To a beginner, there is nothing more frightening than the weight section, the place where all the muscled-up bods are flexing and grunting away, showing off their skill and physique. While this section of the gym can seem intimidating, it is also where you get lean and build muscle mass. In other words, it is the area of the gym that provides the most advantage to getting in the shape you want.

The weights section is not reserved for people with 0% body fat or who could win a Mr. or Ms. Universe pageant. It is an area for all gym members. Instead of fearing the section, embrace its potential. To embrace it, though, you need to understand where the fear comes from. For most people, the fear stems from believing they don’t belong or will make a mistake.

First, you absolutely belong; a gym is a space for all genders and body types. Second, you will probably do something wrong, but nothing bad is going to happen. You can’t expect to get everything right when trying something new. However, to help you minimize risks and optimize your odds of success, follow the straightforward four-step plan for overcoming your fear of the weight room.

1. Don’t Be Afraid to Ask for Help

The key to squashing your fear is to remember that everyone started where you are now. Sure, they might look like professionals now, but think about where they were years ago. Additionally, despite the intimidating physiques, most people at the gym are friendly and willing to lend a hand to a fellow member in need.

If you are unsure how to do an exercise or which exercise is best for legs, chest, back, or whatever, ask someone in the weights area. Most people will happily offer advice. However, even if the first person you ask is not that friendly, try the next. No harm will come to you, promise.

2. YouTube Is Good for More Than Cat Videos

If you want to get serious about lifting weights, check out YouTube for instructional videos. Many channels are dedicated to beginners, showing the proper form and techniques of several popular free-weight exercises. Many YouTube instructors will even talk about variations of specific exercises so you can focus on building the fundamentals before getting into heavyweights. However, make sure you check out the person’s qualifications to avoid bad advice.

3. Work With a Trainer

A personal trainer is an investment. Some people cannot afford a trainer right away, or they can’t justify the expense. However, when you can afford one, it is money well-spent. A trainer or teacher can help you develop a comfort level with the weight room. They will also help you design a routine for your body and capabilities. Remember, you do not have to keep a trainer forever; it is a temporary expense.

4. Remember, Your Experience Is a Shared Experience

Every bodybuilder, weightlifter, or average lean Joe started where you are starting. You cannot build muscle and a healthy exercise habit without embracing the weight room. Instead of shying away from the weights, look at yourself in the mirror and tell yourself you belong. Sometimes, a bit of self-motivation can go a long way.

The weight room is an intimidating place for most newbies, but you can get over your fear with practice, preparation, and knowledge. How did you overcome your fear of the weight room?