Take control of your healthcare! Your doctor knows a lot but it’s always best to explore all your healthcare options, including alternative treatments to be sure that you get optimal and comprehensive care.
A holistic medicine practitioner offers women a well-rounded program to ensure the health of mind, body, and spirit.
Meditation, aromatherapy, tai chi, visualization, yoga and massage as well as herb and vitamin supplementation can add life to your years by keeping you mentally and physically fit.
A woman’s weight, diet, and level of physical activity influence whether or not she develops breast cancer. These are controllable risk factors, which can be modified in the hope of preventing the disease.
Overweight women have an increased risk of developing breast cancer. This becomes more likely following menopause. Excess body weight encourages the body to secrete higher levels of estrogen and insulin, which can contribute to cancer growth.
Massage does more than feel good. It relieves pain, provides relaxation, and improves sleep. It also strengthens immune function, helps alleviate PMS symptoms, improves mental alertness and clarity and eases headaches and decreases headache frequency.
Moreover, it improves appearance of hair and skin, relieves stress, anxiety, fatigue, and depression, and increases and improves circulation in the body. It also eases muscle tightness, knots, aches, pains, and enhances energy and feelings of well-being.
Black cohosh, wild yam, licorice, chasteberry and ginseng herbs are widely used in Traditional Chinese Medicine to alleviate perimenopausal and menopausal symptoms.
Phytoestrogen rich foods like alfalfa, almonds, beets, cabbage, cashews, chestnuts, hummus, miso, oats, olive oil, olives, papaya, peas, soybeans, and soy sprouts naturally help menopausal symptoms.
Exercise and mind-body activities like meditation, yoga, and tai chi relieve stress and ease menopausal symptoms
Many swear by the effectiveness of raising their self-esteem in establishing their independence. Have you been curious as to what this could do for you and how you could work to boost your self-esteem? Let us help!
In this article, you’ll learn the following:
How raising your self-esteem can help establish your independence
How raising your self-esteem can help ensure you retain your independence
How to raise your self-esteem – basic practices to get you started
Raising Self-Esteem Boosts Your Confidence
The major way that raising self-esteem can make you independent is by boosting your confidence. The more confident you are, the more independent you’re going to want to be. It will inspire you to not only insist on your independence but demand you get it.
As you boost your self-esteem and you become more confident, you’ll find that you have more of a command over your independence.
Raising Self-Esteem Establishes What You Deserve
With higher self-esteem, you’ll find that you have a better understanding of what it is that you deserve. You’ll find yourself settling less and less and truly going after what it is you want in life. You won’t let others control you, treat you poorly, or take advantage you.
Understanding what it is you deserve in life will help you become more independent. You deserve to make your own decisions, live your life how you want to, and enjoy your independence. When you have higher self-esteem and a better understanding of what you deserve, you don’t settle for anything less.
Having Higher Self-Esteem and More Confidence Helps You Retain Your Independence
When you have higher self-esteem and the influx of confidence that comes along with that, you demand that you retain your independence. You don’t stand for people taking control over what you want, what you do, or any part of your life. You demand the independence you worked so hard to gain.
Working to raise your self-esteem helps to not only affirm your independence but also ensure that it doesn’t go anywhere and no one infringes upon yours.
How to Raise Your Self-Esteem
Now that you know what raising your self-esteem can do for you, it’s time to put the work in to actually raise it. The following are great starter practices to turn into a routine that will boost your self-esteem in no time:
Affirming Your Worth
Throughout your day, give yourself a pep talk in the mirror. Tell yourself what you’re worth, who you are, and what you deserve. Remind yourself that you are strong, incredible, and valuable. You’re a unique person with great, unique things to offer this world; remind yourself that regularly.
Refusing to Settle
You deserve nothing but the best in life. You don’t deserve to be treated worse, have less, or be in any way lesser. You must absolutely refuse to settle for anything less than you deserve if you ever hope to affect a change in your self-esteem, confidence, and independence.
Sticking to Your Guns
You have to stick with these efforts and routines for a longer period of time if you ever hope to accomplish your goals in raising your self-esteem and claiming your independence once and for all. Don’t let yourself back-petal. Maintain the progress you’ve made and continue pushing forward.
Raising your self-esteem can most certainly help you boost your confidence, claim your independence, and retain it. Through the efforts made to improve your self-esteem, you will see a vast improvement in your quality of life and mental health. So what are you waiting for? Get started today.
Strength training may be regularly thought of as a masculine activity. Weight benches are often occupied by men and when you think of weight rooms, you probably imagine a lot of guys hanging around working on their triceps, biceps, calves and quads.
However, weight training is certainly not just for men, and women can engage in this exercise and enjoy the various results. Whether in the gym or at home, women can start their own strength training routine that can help tone muscles, increase endurance, burn fat, and of course, enhance strength.
Why Strength Training
While many think of strength as having big muscles and the ability to lift tons of weight, it is actually much more than that.
Strength is represented by your endurance, your ability to keep going both mentally and physically, your sense of purpose, and of course, the power of your muscles and how much you can lift.
Weight is equivalent to growth, meaning that the more you practice, the more you can take on, and the better you become.
For women, strength training is a skill of freedom, power, safety, and control.
It gives them a sense of independence and allows them to better themselves both mentally and physically.
Strength training is also the fastest way to improve your muscles and your physical endurance, and it can help you perform everyday tasks.
However, the very best part about strength training is that it helps you to use muscles you never have before, which helps you strengthen your body even in the places you didn’t needed toning up.
Strength training for women is incredibly useful and impactful. As a woman, there’s a lot of heavy lifting in your life. You work, you create, you lift your children in to the air for an embrace, you carry briefcases to and from the office, and you do so much more.
Even everyday activities that seem mundane like cleaning or reaching up to grab something off of a shelf or bending low to put something away can work muscles you didn’t know you had, and strength training supports this type of functional fitness.
Also, keep in mind that the more lean muscle mass you have, the more fat you will burn, even when at rest!
Strength training also supports and promotes healthier aging, since the human body loses about 1% of a 1/3 pound of muscle mass every year after the age of 30. One study also showed that quality of muscle degrades, meaning that strength declines faster than actual muscle mass.
Whether you choose bodyweight exercises, weight machines, or free weights, a ripped toned body, healthy weight management, functional fitness, healthier aging, strength, and endurance are waiting for you!
Try these moves and search for others to continue your strength training and journey and discover just how fit you can really be.
Moves To Strengthen Your Mind And Transform Your Body
The Side Shoulder Raise: You perform this by beginning with your arms hanging in front of your thighs with elbows slightly bent and your palms facing one another.
Then, raise both of your dumbbells outward to the height of your shoulders while still keeping your elbows bent. Lower to the first position and start again. Do this 5, 10, 15 times in row, slowly working your way up as you build strength and muscle.
The Upright Row: This one helps to tone the shoulders, neck, and upper back. To begin, take a stance similar to the one for the side shoulder raise: arms in front of your thighs with palms facing towards the thigs and hold the free weights close together. From here, you keep your palms close to your body and slowly raise the dumbbells up until they are touching your chin. Lower and repeat.
The Biceps Curl:
To build up your biceps, begin with your arms hanging at your sides with your palms facing away from you.
Make sure that you keep your elbows tucked close to your sides and curl the dumbbells upwards to your shoulders. Lower and repeat—you should feel a slight strain or pull in your upper arms to tell you that it’s working.
Alternating Dumbbell Press:
This last move is designed for your front and outer deltoids. To perform, sit on the weight bench with a straight back.
Raise your dumbells to your shoulder height while keeping your palms and elbows in. Then, press one dumbbell straight up by extending your arm completely.
Lower, and do so with the other arm. Be sure not to lean or swat with the motion, but rather stay rigid and be sure to move with your breath: inhale as you raise the arm up, exhale as you bring it back down.
Be sure to do the majority of the work using your shoulders and arms and keep your body planted and strong as you work.
Baring your midsection to hundreds of strangers isn’t easy when you aren’t completely confident about the way you look. Never fear, there is still time to beautify your abs for bikini season.
Keep in mind that while ripped hard abs look great, there is more to having a healthy core. The core section of the body is the anchor that keeps everything else working at its best. A strong core, prevents lower backs, improves posture, boosts athletic performance and it actually underscores everything you do every day:
Bending to tie your shoes
Work that involves twisting, lifting and standing
Promotes a healthy back that can handle life
Housework, fix-it work, and gardening that often involves bending, lifting, twisting, carrying, hammering, and reaching are all improved by a strong core
Balance and stability is also boosted by core strength because it stabilizes the body and allows it to move in any direction, so core strength decreases risk of falls
Of course, you are already doing all you can in the diet department, that is eating lots of greens, staying away from processed foods, and portioning well-balanced meals. Without a healthy diet, you can’t really see any progress from any of these exercises, even if you did them until you were blue in the face. So eat right and do these workouts 3 times per week.
There are three main sections to the abdominal muscles and they all need to be worked in order to have a perfect stomach.
The exercises are broken down by each section with two moves for each section. You can choose to perform all these exercises in one day or spread them out throughout the week. Don’t be discouraged if you can’t complete all rounds or all reps, just keep at it, and work your way up to the recommended amount. Have fun!
1. Scissor Kicks With Pull-Ins – These are done sitting on the floor with your elbows propped behind you sitting back. Using your elbows for support, lift your legs off the floor about a foot and hold them up using your lower abdominal muscles for strength. Scissor your legs slowly and methodically for 30 seconds, rest for 15 seconds. Repeat three times.
2. Pike Plank – This workout is done in elbow plank position. Start in a strong straight line from head to toe then bend at the waist and stick your butt in the air keeping your knees and spine straight. Bring your butt back down slowly and realign your body from head to toe using your abdominal muscles to hold yourself from going all the way down. It’s harder than it sounds. Do 15 reps three times.
1. Weighted Crunch – Everyone knows how to do a crunch but make it powerful by adding weights! Hold a three to five pound weight in each hand close to your chest while you lie on the ground. Crunch your chest up and jab your right arm across your body. Lower yourself back down and then repeat, this time jabbing with your left arm. Do 30 repetitions alternating arms.
2. Toe Touches – Lie down on your back with your arms and legs extended. Bring your arms and legs up towards the ceiling not bending your elbows or your knees. Bring your fingers as close to your touching your toes as you can. Straighten back out down to the floor. Repeat 30 times.
1. Bicycle – This is a classic. It works all the muscles of the abs but it is really good for the sides or obliques. Get your body in a v-sit up position. Alternate bringing your left elbow to your right knee then your right elbow to your left knee, never touching the ground with your shoulders or your feet. Keep this up at a moderate pace for 30 seconds. Repeat 3 times.
2. Side Plank Bends – Lie on your left side on the floor and prop your upper body up on your left elbow. Using your obliques lift the rest of your body off the ground in a straight line. Hold your body up for 10 seconds then pulse your hips down halfway to the ground 8 times. Lift back up again and hold for 10 more. Repeat 8 more pulses halfway down with your hips and hold up again for 10 more seconds. Repeat this exact same thing on the right side. Man, you really feel those afterwards!
These six moves will get your core ready to bare in a bikini this summer and also strengthen the entire mid-section of your body.
Remember to hydrate well before and after the workouts and eat a healthy diet to ensure the most well-rounded and optimal results for your core and your overall fitness.
Long gone are the days where skinny women are considered the best looking. Society has finally woken up to the fact that strong women are sexy.
However, because of our chemical makeup, it can be hard for women to get a lean and trim body.
If you are determined to whip your body into shape, all you need is to follow this guide and you’ll see success.
Start By Evaluating Your Lifestyle
The best way to start is by making small lifestyle changes that can make a BIG difference.
Make sure you get at least 7 hours of sleep every night, especially after a good workout. Your muscles will need that time to repair.
Manage your stress levels through a hobby, meditation, or yoga. As women, hormones make a big difference in our ability to burn fat. Stress is the evil enemy in this regard. Do whatever you can to diminish the sources of stress in your life.
Look for ways to increase you activity level, especially if you have a desk job. Schedule fun outings with friends that include sports like beach volleyball or ultimate Frisbee.
You would think that the most important part of getting good muscle mass is your workout but without providing your body with the right fuel, you’d be wasting your time with even hour long workouts (You do not need hour long workouts to get fit, so don’t freak out!).
So, how are your eating habits?
In order to shed fat and reveal muscle you need to have a calorie deficit.
To do this you need to calculate your BMI and daily caloric need to achieve this weight in a steady and consistent manner.
The number you calculated is the amount of calories you need to maintain your current weight. You need to shave off around 500 calories to lose a pound per week.
Add in the calories burned through your workout and you’ll see a healthy loss of about 2-3 lbs per week. If you eat right this weight loss will be pure fat.
A healthy diet to create a lean body needs to have plenty of protein, about 80-90 grams of lean protein per day. Chicken breasts, fish, and vegetable proteins are good sources of lean protein.
Next, you need to calculate your carbohydrates, which should be complex carbs at all times, no processed yucky stuff.
The rest of your nutrition should come from fruits and vegetables with a few healthy fats from nuts, seeds, and healthy oils. Always hydrate your body with at least 64 oz. of water.
Finally! It’s about time we get to your workout, right? The absolute best workouts for busy women to effectively sculpt a beautiful lean body would be quick, include cardio, and work every major muscle in the body.
I know what you are thinking, but this workout does exist!
It’s called High Intensity Interval Training. I’m sure you heard of it. It’s very popular and for good reason.
It can take as little as 20 minutes and will leave you feeling like you’ve wrestled a lion. This workout is a sample of what the perfect workout will look like. You can vary your workout constantly to include your favorite bodyweight moves and focus on any of your trouble zones.
Just follow this formula for circuits and timing and you can’t fail!
50 seconds burpees
50 seconds jump squats
Repeat 4 times
30 seconds push-ups
30 seconds butt kicks
30 seconds side plank pulses (left)
30 seconds high knees
30 seconds push-ups
30 seconds jumping jacks
30 seconds side plank pulses (right)
30 seconds butt kicks
Rest 1 minute
Repeat 2 times
Love to run? Try this interval workout after a quick warmup:
2 min 65% max speed running
30 sec 90% max speed
1 min of bodyweight exercise of choice
Repeat 6 times
Increase muscle mass by making it to the gym once or twice a week for heavy lifting.
Don’t worry, this won’t make you bulky, but it will set fire to your metabolism and have the fat melting off your body like butter.
There’s an obsession with counting calories and checking serving sizes that has been driving us all insane. And instead of helping us lose weight, and help us become fitter and leaner, it has pushed us closer and closer to the brink of an epidemic which is known in the medical world as obesity.
Young and old, obesity has infiltrated our lives in one way or another; affecting us personally or a loved one. And it isn’t just about the numbers popping up on the scale. Obesity increases your risk of heart disease, diabetes, osteoporosis, arthritis, and many other types of chronic illnesses. Obesity is one of the trickiest obsessions to stem because everyone loves food, It provides comfort for the hungry and the lonely, and there in lies the truth, food is used emotionally as well as physically. Physical as in the need to eat to live, and emotional, as in the obsession to live to eat. https://www.youtube.com/watch?v=aXLfAZQzTKE
Serving vs. Portion
Let’s start by differentiating between serving, or serving size, and portion.
A serving is what can be found on a food product’s food label, or Nutrition Facts, on the side of the package. It’s a suggestion of how much you should eat of that particular food product. Each product has different serving sizes and uses various measurements, such as cups, grams, ounces, slices, or pieces. There’s also a servings per container on the label which gives you an idea of how many servings are there in the entire package.
A portion is the amount of food you eat per meal. It could be directly from the box, or how much food is on your plate at home or at a restaurant. More often than not, the portion of food you decide to consume won’t match the serving size provided for you on the food label.
Knowing what to eat is easy. We all know what’s good for you and what’s not; what we should eat 80% of the time and what we can indulge in 20% of the time without feeling any guilt. The problem now, however, has become not what to eat, but how much should I eat? Even healthy foods should be eaten in moderation.
How much food we can consume at each meal is different from one person to the next based on age, gender, weight, metabolism and how active that person is. If you work out regularly, you’ll need more calories than someone who leads a more sedentary lifestyle. Or if you’re in your twenties, your metabolism will be working faster than someone in their fifties, which means you can eat larger portions without worrying all that much.
Here are a few tips to help you quickly figure out your portion sizes both at home or on the go:
Use smaller dishes. It may sound simple, but you’ll be amazed at how easily your brain accepts that you’re eating less. And you won’t even feel you’re doing it.
Use your plate as a measuring tool. For example, if you’re eating salad, that should take up ½ your plate. Protein and complex carbs should take about a quarter of your plate. And if you’re eating foods high in fats, that should only be ½ a tablespoon.
Use your hands. It’s not an exact science, but the size of your hands usually corresponds to the size of your body. So, protein should be roughly the size of 1 palm for women and 2 palms for men; vegetables and foods rich in carbs should be about a fistful for women and 2 fistfuls for men; high-fat foods should be about the size of a thumb for women and 2 thumbs for men.
Avoid eating straight from the container. Measure out the serving size in a bowl instead.
Always start each meal with a glass of water.
Avoid eating while standing up or while you’re being distracted by something, as a phone call or the TV
Always focus on how your food looks, smells, tastes as you purposefully chew each bite. Practicing mindfulness will help you reevaluate your relationship with food. It will also feel full quicker, and most importantly, satiated and content.
The bottom line is that it’s important to have a healthy relationship with food. Just like in any relationship, neither side should have the upper hand. There should be a sense of balance and respect without that negative hold that food can sometimes have on you.
Life is indeed a beauty to behold every other day for a person with the right mindset and an enabling lifestyle that promotes robust wellness. In fashioning perfect days for the long run, there is a certain standard you have to uphold. Today your vital organs could be at their best, but it is not a guarantee of perfect health tomorrow. With the right practices however, your days can be glorious.
Wholesome health does not only entail responsible eating habits and maintaining a physical workout routine. Without an enabling attitude to life and a positive mental disposition, most days will be doom and groom stealing the fulfillment that comes with hard work.
Sustainable Sleeping Patterns
Sleep cycles have to be consistent for your body to be invigorated before embarking on your daily routine. Without enough sleep, your vital organs get into overdrive which leads to fatigue and loss of mental sharpness. This makes you ineffective in any work environment and a couple of hours end up feeling like a lifetime.
Poor sleeping patterns often cause people to binge eat leading to complications like obesity, diabetes and heart diseases in the long run. It will definitely show on your physique with visible bags under your eyes, grogginess and premature aging. A good night sleep for a minimum of 7 hours goes a long way to set your day straight.
Not everybody is a morning person and for most people, they struggle to wake up and when they do, they are like zombies around the house. Stretching is beneficial for different muscle groups and joints. It also improves blood circulation to the entire body and stimulates a pleasant mood.
According to the American College of Sports Medicine, stretching lets you start your day with a burst of energy, makes you more flexible and also enhances your coordination. Stretching is an instinctive response for all human being and helps you attain a great posture.
Wholesome Meals and Hydration
How you feel through the day is greatly influenced by the food you eat. Balancing between proteins, fiber, nutritious carbohydrates, fats, and vitamins readily found in fruits will sustain your energy levels all day. If your hours only allow for one complete meal a day go for a heavy breakfast as it will keep you full for the better part of the day.
It is Important to plan ahead for meals to avoid fumbling over menus or stuffing yourself with junk food. There is no nutritional value in eating processed food and due to their high salt content, they leave you susceptible to high blood pressure. Junk foods, on the other hand, overwork your vital organs and make you feel hungry and fatigued after a short while.
Your healthy diet should include proper hydration throughout the day. Drinking 2-3 liters daily is not only refreshing but also elevates your moods. All organs depend on water to function smoothly and great days demand efficiency from all your systems.
Workout is the secret to a long happy life. It also improves the quality of your lifestyle. Having an exercise routine that you actually enjoy gives you the vigor to handle any challenges coming your way and lets you look good while at it. Exercising also increases your bone density and boosts your overall immunity. Breaking a sweat after a long day in the office is a great way to unwind and stay healthy.
An active life is often characterized by stress which may take a toll on you if you lack functional coping mechanisms. There are multiple ways of dealing with stress as it happens. Breathe regularly and stay composed to have a clear mind that can solve problems rather than escalating the situation.
A great day is the sum of all the little efforts that create the right environment for you to thrive. It is vital to maintain a positive self-image and treating yourself like loyalty as loving yourself makes life worth living.
I’d never say don’t got to doctors but i will say, before we had access to doctors as we do today we used many homeopathic treatments and lived perfectly health. So you don’t always want to go to the doctor when your illness isn’t bad or have to take harsh medicines to treat them when it seems unnecessary. For many, the answer to this problem is natural home remedies. These remedies are typically easily concocted in the home to cure common, everyday illnesses and ailments.
We’ve researched the absolute best home remedies that are actually effective in treating certain illnesses. If your ailment is not on this list, it doesn’t mean there isn’t a natural remedy for it. Research may show you creative and effective options for a wide variety of other ailments.
Natural Home Remedy for Anxiety
If you suffer from anxiety, there is a home remedy that’s getting a lot of attention for its effectiveness. If you make a turmeric lemonade using filtered or sparkling water, honey, fresh lemon juice, and freshly grated or powdered turmeric, it not only tastes delicious but will also help with your anxiety.
Turmeric has proven to be highly effective in treating both depression and anxiety naturally. Its antidepressant and anti-anxiety properties allow it to reduce your stress hormones and increase the happy hormones like serotonin.
Natural Home Remedy for the Common Cold
A simple combination of local raw honey, cinnamon, and a pinch of either pink or gray sea salt taken two times a day for a period of three days should shorten and ease your cold symptoms. This combination can also help to cure other illnesses as well, such as bladder infections.
A 2015 study found that just a tablespoon of cinnamon each day could help to prevent or even eliminate colds in humans. Honey also contains healing and antimicrobial properties that help to shorten colds and other illnesses. Together, the combination leads to a cure the common cold doesn’t stand a chance against.
Natural Home remedy for chesty cough
Known as Rattle rod because of its pods containing small seeds that rattle when you shake the tree, the leaves are drawn in hot water for 5-10 minutes and drunk for excessive mucus in the chest. I must say its not everyone cup of tea because its rather bitter, however when one realizes the benefit of this bitter liquid, any one wanting rapid relief would sacrifice the pain for the gain.
It grows wild in the cooler parts of the year in many Caribbean islands and although its not known but the younger generation the older ones cant help but remember their experience with it.
Natural Home Remedy to Help Digestion
A concoction referred to as “apple cider vinegar detox tea” is said to be magical in promoting healthy digestion. This concoction isn’t really tea at all; it’s a mixture of apple cider vinegar, fresh lemon juice, warm water, honey, a generous dash of cayenne pepper, and some cinnamon.
Apple cider vinegar has long been known to help reduce gas and help your body to better break down its food. The acidity in apple cider vinegar helps to raise the acid levels in the stomach, easing digestive issues.
Natural Home Remedy to Treat Eczema
You can make your own, all-natural eczema cream in your own kitchen. All it takes to make this effective topical treatment is coconut oil, shea butter, vitamin E oil, organic oats, and lavender oil. It’s safe to use on adults and children alike but be sure to dilute the essential oils you use when the treatment is intended for children.
Similar to the idea behind oatmeal baths as a soothing treatment for chicken pox, the oats in this homemade eczema cream contain zinc which helps to speed up skin healing and repair. The oils contained in this cream also help with healing dry and cracked skin.
Natural Home Remedy to Treat Insomnia
Many of those that favor natural remedies swear up and down that drinking homemade banana cinnamon tea one hour before going to bed will work better to cure insomnia than a sleeping pill. You make this tea by submerging a peeled banana in a small pot of boiling water. You add a pinch of cinnamon and then strain.
Potassium and magnesium are well-known natural muscle relaxants, both of which are found in bananas. The cinnamon works to regulate the blood sugar in your body so that you can fast the whole night through.
You don’t always want to go to the doctor when you’re sick or have to rely on harsh medicines and antibiotics if it’s not that big of a deal. That’s where natural remedies come in. All of the remedies we mentioned above are entirely natural, effective, and easy to make on your own in your own home.
If we didn’t mention your ailment in this list, that doesn’t mean that there isn’t a natural remedy that will work for it. We were limited on our space and included only the top six all-natural at-home remedies that are actually effective. More research may lead you to interesting, creative, and effective at-home remedies for all sorts of ailments.