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6 Natural Remedies That Will Help Motivate You to Reach Your Goals

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In 1988, a group of researchers looked into how people stuck to their New Year’s resolutions. They found that 77% were able to uphold their goals for at least one week. However, only 19% kept at it for two years.

The study also noted how even the successful group experienced at least one slip. The conclusion was that those slips were due to high levels of stress and negative emotions.

So, by eliminating or controlling those factors in your life, you may be able to reach your goals, too.

Fortunately, there are many natural ways to reduce the impact of those impediments. They all have to do with giving your brain and body what they need to stay healthy.

To that end, we created this guide on how to achieve your goals with diet, sleep, and exercise. Read on to learn how these natural remedies and strategies can help you stay on top of the things you want and need to do.

1. Get More H2O Into Your System

Scientific literature points out how dehydration can contribute to anxiety and depression. Granted, researchers are still studying what exactly the connection is. However, they found that low water intake seems to raise anxiety and depression risks.

For starters, the body requires a steady water supply for circulation and digestion. It also needs enough water to help lubricate joints and absorb nutrients from food. Moreover, it aids in keeping many parts of the musculoskeletal system nourished.

Keep in mind as well that 75% of the brain’s mass is water. So, it’s no wonder that dehydration can lead to impaired cognitive functions. By contrast, rehydration appears to counter these effects of fluid deficiencies.

All that shows how dehydration can affect your physical and mental well-being. At the very least, you’re likely to feel pain and fatigue; factors believed to lower one’s quality of life. Moreover, being in pain and feeling tired all the time can deter you from doing what you want and need to do.

So, there’s no doubt that water is one of the best natural mood boosters. Only a few things are as natural as water, which is a vital natural resource and makes up 60% of the adult human body. Drinking a glass or two of water when you’re feeling sour is also one of the fastest ways to be more positive.

However, make sure to drink no less than half a gallon (or about eight 8-ounce glasses) each day. Don’t forget to increase your intake if you sweat a lot, as you need to recover all that lost fluid.

2. Pack Your Meals With Serotonin-Boosting Ingredients

Were you aware that the term “gut feeling” is actually scientific and not just metaphoric? Scientists say those instincts and sensations are due to the gut-mind connection. So, it’s no wonder that when the brain takes on unpleasant information, it can cause a sinking feeling in the gut.

Another example of the brain-gut connection is serotonin production. Serotonin is a neurotransmitter that affects mood and stress, among many others. The gut, in turn, produces about 90% of this hormone.

The thing is, the body makes serotonin out of an essential amino acid called tryptophan. Essential here means that the body doesn’t produce the amino acid on its own, so you need to get it from your diet. Otherwise, your tryptophan supplies will drop, which can deplete your serotonin levels, too.

Research findings do suggest that tryptophan deficiency can lower mood. It may even increase aggression and contribute to a higher risk of depression. All these are maladies that can stop you from feeling healthy and well enough to reach your goals.

The great news is that tryptophan occurs in healthy, tasty food, such as nuts, eggs, chicken, and turkey. Pumpkin seeds, sesame seeds, and milk are also good sources of this amino acid. You can also get it from soy products like tofu and fatty fish like salmon.

3. Feast on Mood Food

Most types of comfort food have a lot of sugar and fat, both of which can stimulate the brain’s reward system. This is how such food options can make you feel more energetic or happier whenever you feel down. Ice cream, fried Oreos, or milkshakes are okay once in a while, but they shouldn’t always be your go-to comfort food.

Besides, many other mood food choices are healthier than those sugary, fatty options. Let’s take a closer look at some of them.

Omega-3 Fatty Acid-Packed Fish

Omega-3 fatty acids are essential fats you must get through your diet. Like tryptophan, these fats are essential since the body can’t manufacture them on its own. Of these, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) seem to affect mood.

Some studies associate DHA and EPA, both of which you can find in salmon and tuna, to lower depression levels. Moreover, omega-3s have roles in keeping the brain’s cell membranes fluid. They also seem to affect brain development.

Bananas

Bananas are rich in vitamin B6, which aids in the synthesis of some feel-good hormones. These include dopamine and serotonin.

Dopamine, like serotonin, also plays roles in emotions, mood, pleasure, and stress. It also has functions in blood flow, digestion, memory, focus, and even pain processing. As such, it can make you feel alert, focused, happy, and motivated, which are things you need to reach your goals.

Those are also the reasons scientists associate low dopamine levels with mood disorders. For example, studies suggest a relationship between dopamine deficiencies and depression.

As bananas help your body make more dopamine and serotonin, you’d want to add them to your diet. It also contains prebiotics, which are fibers that nourish the good gut bacteria.

Berries

Berries are rich in antioxidants, compounds that help reduce or prevent oxidation. Oxidation occurs whenever molecules called free radicals trigger reactions in the body. Having too many free radicals and not enough antioxidants can result in illnesses.

For example, excessive levels of free radicals can cause oxidative stress. Oxidative stress, in turn, can lead to healthy cell death and DNA damage. All these can then result in inflammation, diabetes, and nerve conditions, among others.

Antioxidants seem to help combat mood disorders caused by oxidative stress. Berries don’t only contain antioxidants; they also have phenolic compounds. Like antioxidants, phenolic compounds may also help counter oxidative stress.

Moreover, many berries are excellent sources of anthocyanins. Anthocyanins are the substances that give some berries their purple or blue color. A study found that folks who feast on anthocyanin-rich diets have a lower risk of depression.

Besides, berries are scrumptious and versatile, that you can snack on them or add them to salads. You can even make healthier salad dressings using various types of berries. Berry smoothies are also great if you need a quick, pick-me-up treat to help you stay on top of your daily goals.

Dark Chocolate

Dark chocolate’s sugar content can help boost your mood by giving your brain a quick fuel source. It also stimulates the release of feel-good compounds like caffeine and N-acylethanolamine (NAE).

NAEs are fatty acids with a chemical similarity to cannabinoids. Cannabinoids, which you can read more about here, seem to have positive effects on mood. NAEs’ similarities to cannabinoids appear to include these mood-boosting benefits.

Dark chocolate is also rich in flavonoids; substances said to raise blood flow to the brain. Its cocoa content may also help combat inflammation while helping improve brain health. Plus, dark chocolate in itself can be healthy comfort food, so long as you stick to one to two small pieces a day.

Beans and Lentils

Experts say that chili pepper may lower the risk of cardiovascular disease deaths by 26%. They also associate the consumption of this spicy fruit with a 25% decrease in death from any cause.

That should be enough reason to include chilis in your diet, paired with beans and lentils. A perfect example is a bowl of chili, which can be a warm, mood-boosting meal.

Beans and lentils are also excellent plant-based sources of fiber and proteins. They also contain many feel-good nutrients, such as B vitamins. B vitamins can raise the levels of hormones like dopamine, serotonin, and norepinephrine.

The B vitamins in beans and lentils also have roles in nerve signaling functions. So, it’s no wonder that there’s a link between being low on B vitamins and mood disorders.

4. Change Dietary Habits That Affect Your Mental and Physical Health

Fresh fruits and vegetables are among the densest in terms of nutritional content. They contain many of the essential nutrients that the body can’t synthesize on its own. Unfortunately, 90% of folks in the US don’t get enough of these healthy dietary must-haves.

A lack of fruit and veggie intake can lead to poor nutrition and even undernourishment. Both can make you susceptible to illnesses, such as immunity-related diseases. A lack of proper nutrition can also put you at a higher risk of weight-related disorders.

Either way, all these health conditions can hinder you from being and feeling your best. This may then disrupt your daily activities and result in you failing to reach your goals.

Moreover, being underweight or overweight often has the added effect of lowering self-esteem. This can then cause you to question yourself, and you may start feeling unconfident. A lack of confidence, in turn, can bar you from reaching your full potential, and thus, your goals.

So, as early as today, start eating two to three cups of vegetables per day. You should also take in at least a cup and half to two cups of nutrient-rich fresh fruits. Reduce your consumption of saturated fats, extra sugars, salt, and processed food, too.

5. Invest in No Less Than 7 Hours of ZZZs

An estimated 70 million adults in the US have a sleep disorder. Insomnia and sleep apnea are two of the most common of more than 80 types of sleep disorders. Most of these conditions result not only in more stress but also higher risks of other health woes.

Either way, sleep is such an essential function that a lack of it can impair your physical and mental health. For starters, it’s during sleep that the body produces signaling proteins called cytokines. These compounds play roles in combating diseases, infections, and inflammation.

The more deprived you are of sleep, the more irritable and less focused you can be, too. Your attention and concentration can also experience a significant drop. All these can fuel your stress further, and you’ll unlikely be able to achieve all the goals you set for yourself.

To start getting at least seven hours of sleep each night, limit your smart device usage. Scientists say that the blue light they emit impairs the body’s melatonin production. Melatonin is an essential sleep hormone that aids the body to enter sleep mode.

A good rule of thumb to follow is to stop using your screens two hours before bedtime. These include the TV, computer, smartphone, tablet, and video game consoles.

You should also set dinner time to be three hours before your usual bedtime. This is enough time for the digestive system to do its work of processing your last meal of the day.

6. Get Moving to Relieve Foul Moods

One survey revealed that more than half of adults said they felt good about after exercise. One in three also said exercising put them in a good mood or that they felt less stressed.

The better you feel and the less stress you deal with, the healthier your entire being can be.

Moreover, exercise stimulates the brain to release chemical messengers called endorphins. These neurotransmitters play interactive roles with the brain’s opiate receptors. It’s in this way that they can boost pleasure and feelings of well-being while reducing pain.

Exercise also helps trigger the production of dopamine, norepinephrine, and serotonin. Moreover, it helps you sweat things out and keep your weight under control.

Experts say that 150 minutes of moderate aerobic activity, such as walking, is enough for a week. You can go for 75 minutes a week if you do more vigorous activities like cycling, running, or swimming.

Reach Your Goals by Staying Healthy From Inside To Out

Enough water, healthy food, sleep, and mobility are critical to survival. As such, you’d want to pair exercise with hydration, nutritious meals, mood food, and sleep. Having all these present in your life is key to better health, which, in turn, is crucial for you to reach your goals.

Ready for more inspirational guides like this to help boost your health and wellness? Feel free to stick around then to check out our other educational resources!

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STIs: Personal Risk and Prevention

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risk of getting an STI

20% of people in the United States have an STI, making STIs common.  With this in mind, it is important to understand your risk, as well as how to protect yourself from infection.  Many factors can influence your risk of getting an STI, such as your background and sexual behaviors.  Luckily, there are also many preventative actions you can take to stay safe. 

Your background, whether it be your ethnicity or your income, contributes to your likelihood of contracting certain STIs.  For example, Hispanic/Latino and white people are more likely to get syphilis than gonorrhea, whereas black people are more likely to get gonorrhea than syphilis.  

When it comes to income, studies suggest that people with lower incomes are at a higher risk for STIs.  More specifically, research shows that people without health insurance, people who use public transportation, and people living below the poverty line are more likely to report an STI. 

Additionally, engaging in behaviors such as unprotected sex can increase your risk.  Other risky behaviors include using dating apps, sleeping with multiple people, and not using sufficient protection. 

Although everyone has different risk levels, there are prevention methods that are effective across the board.  For example, testing for STIs before sexual activity reduces your risk by 99.8%.  Using internal and external condoms reduces your risk by 98%.  Taking advantage of preventative options is vital when it comes to protecting yourself against STIs, no matter your personal risk.

What Are The Changes of You Getting an STD?
eNationalTesting.com
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How to Properly Clean and Care for Your Retainer to Make It Last

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woman smiling with her retainer

Once you’ve completed your orthodontic treatment, a retainer becomes your best friend in maintaining your new smile. Retainers ensure that your teeth stay in their proper alignment by counteracting natural shifts caused by biting, chewing, and speaking. But like any oral appliance, retainers need proper care to function effectively and last as long as possible. Neglecting to maintain your retainer can lead to unwanted wear, bacteria buildup, or even damage, cutting its lifespan short and potentially impacting your treatment.

This guide will walk you through practical steps to clean and care for your retainer, making sure it stays in top condition for years to come.

Why Proper Retainer Care Matters

Your retainer is a vital part of ensuring that your teeth remain straight and that all the hard work of your orthodontic treatment doesn’t go to waste. Whether you’re using a removable or permanent retainer, taking care of it should be a priority. Poor retainer care can affect not only the device but also your oral health by contributing to plaque buildup, bacterial infections, or tooth decay.

Types of Retainers

Retainers generally fall into two categories:

1. Removable Retainers

  • Hawley Retainers: Made of durable acrylic and a wire frame that clasps onto your teeth.
  • Essix Retainers: Nearly invisible and made from clear, plastic-like material molded to fit your teeth.

2. Permanent Retainers

These are custom-fitted and bonded to the back of your teeth. They’re more discreet but require meticulous cleaning to prevent plaque build-up.

Each type of retainer requires different cleaning and maintenance methods, so it’s important to understand your orthodontist’s specific recommendations.

Tips for Proper Retainer Cleaning and Maintenance

1. Always Use a Retainer Case

When your removable retainer isn’t in your mouth, it should live in its case. This simple habit can prevent numerous mishaps, such as damage, loss, or exposure to bacteria. Avoid wrapping your retainer in napkins, as this can lead to accidental disposal. Keep your case in a consistent, safe spot, and avoid placing it in excessively hot areas to prevent the retainer from warping.

2. Clean Your Retainer Regularly

Cleaning your retainer daily is a non-negotiable part of its care. However, it’s important to clean it the right way:

  • For removable retainers: Rinse your retainer with lukewarm water immediately after removal to prevent the buildup of dried residue. Use a soft toothbrush and non-abrasive toothpaste for a gentle scrub. Alternatively, soak it in an effervescent cleaner as recommended by your orthodontist.
  • For permanent retainers: Brush and floss around the retainer just as you would with your natural teeth. Consider using interdental brushes to reach areas around the bonded wire more effectively.

Avoid using harsh chemicals, hot water, or abrasive scrubbing tools, as these can damage your retainer.

3. Mind What You Eat and Drink

While wearing a removable retainer, always remove it before eating or drinking anything other than water. Food can get stuck in your retainer, and certain beverages like coffee, tea, or wine can stain it. For Essix retainers, liquids can seep into the device and become trapped against your teeth, increasing the risk of decay.

4. Handle Your Retainer with Care

Retainers are durable but not indestructible. Always handle them gently to avoid cracks or distortion. If you own an Essix retainer, beware of bending or twisting it during cleaning, as this can alter its shape.

5. Avoid Heat Exposure

High temperatures can warp retainers, rendering them unusable. Never leave your retainer in hot cars, near stovetops, or in direct sunlight. When cleaning, ensure you’re using only lukewarm, never hot, water.

6. Visit Your Orthodontist for Regular Checkups

Routine checkups are critical to ensuring your retainer is in good condition and fits your teeth properly. If you notice chips, cracks, or misshaping, consult your orthodontist immediately to avoid losing alignment progress.

7. Replace When Necessary

Even with proper care, retainers aren’t designed to last forever. Over time, they may show signs of wear and tear. If your retainer feels loose, looks discolored, or doesn’t fit properly, it might be time for a replacement. Your orthodontist can guide you in determining whether you need a new one.

Common Retainer Care Mistakes to Avoid

  • Skipping daily cleanings can lead to bacteria growth, bad odors, and potential oral health issues.
  • Improper storage increases the risk of losing your retainer, exposing it to harmful bacteria, or damaging it.
  • Using overly abrasive toothpaste or harsh chemical cleaners can degrade the material of your retainer, reducing its durability and effectiveness.
  • Wearing a loose or broken retainer can negatively affect your teeth alignment, undoing all the progress made during your orthodontic treatment.

The Success of Your Retainer Relies on You

A retainer is more than just a protective device for your smile—it’s an investment in maintaining the results of months or years of orthodontic treatment. Proper cleanings, mindful handling, and regular visits to your orthodontist can help ensure that your retainer stays in optimal condition.

Whether you’re wearing an Essix retainer or a permanent bonded retainer, remember that consistent care is key. If you’re concerned about how your retainer fits or have questions related to teeth alignment, learning more about the best types of teeth straightening might help you understand your options and inform your next steps.

By following these tips and treating your retainer with care, you’ll enjoy the benefits of your orthodontic treatment for years to come.

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Root Canal Warning Signs: How to Know If You Need One

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Woman undergo dental scaling treatment

Dental health is a critical part of overall wellness, but it’s easy to ignore the signs of trouble in your teeth until the pain becomes unbearable. While many oral issues can be treated with simple procedures, some require more extensive attention. One such procedure is a root canal.

Understanding the warning signs of when you might need a root canal can help you act quickly and prevent further complications. This article explores what a root canal is, why you might need one, and the key symptoms to be on the lookout for.

What Is a Root Canal?

A root canal is a procedure performed to save a tooth that is severely decayed, damaged, or infected. The inner part of the tooth, called the pulp, houses nerves and blood vessels. When this pulp becomes infected or inflamed, it can lead to severe discomfort and, if untreated, potential loss of the tooth.

During a root canal procedure, the infected pulp is removed, the inside of the tooth is cleaned and disinfected, and the space is then filled and sealed. This process prevents the infection from spreading and preserves the natural tooth, which is always preferable to extraction.

While many people fear root canals, advancements in dental technology have made the procedure far more comfortable than it once was. Recognizing the warning signs is key to receiving timely treatment and avoiding unnecessary pain.

Why Do People Need Root Canals?

Root canals are typically necessary when the inner pulp of a tooth is compromised by bacteria due to deep decay, repeated dental procedures on the same tooth, or a crack or chip in the tooth.

For example, if a cavity is left untreated for too long, the decay can progress past the outer enamel and reach the pulp, leading to infection. Additionally, even a minor crack or injury in a tooth can allow harmful bacteria to infiltrate and infect the pulp.

But how can you tell if you are at risk? That’s where it’s important to recognize the signs that you may need a root canal.

7 Warning Signs That You Might Need a Root Canal

Here are the key symptoms indicating it might be time to call your dentist for a closer look:

1. Persistent Tooth Pain

Tooth pain is one of the most common signs that something is wrong. While not every toothache means you need a root canal, persistent or severe pain that doesn’t go away could indicate an infection in the pulp of the tooth. The pain may be constant or come and go, but if it lingers, it’s worth having it evaluated.

This type of discomfort can often be mistaken for sinus pain or other oral health issues, making professional evaluation essential.

2. Sensitivity to Temperature

Are you wincing when sipping hot coffee or eating ice cream? Tooth sensitivity to heat or cold can indicate that the pulp inside the tooth is inflamed or infected. If the sensitivity lingers for a prolonged period even after the temperature trigger is removed, it may be a warning sign.

3. Swollen or Tender Gums

Swelling around the affected tooth is another potential indicator. The gums near an infected tooth may appear swollen, tender to the touch, or even discolored. This swelling can occur because harmful bacteria are spreading from the infected pulp to the gum tissue.

You may also notice a small, pimple-like bump on the gums near the painful tooth. This is called a dental abscess, which is a sure sign of infection.

4. Darkening or Discoloration of the Tooth

When the pulp of a tooth becomes infected, it can begin to die, leading to discoloration of the tooth. This often presents as a gray or dark appearance of the affected tooth. While tooth discoloration can have various causes, if it accompanies other symptoms like pain or swelling, it’s important to address it immediately.

5. Pain When Chewing or Touching the Tooth

If eating or simply brushing against a tooth causes discomfort, it may mean the tooth is infected. This kind of pain could be due to the inflammation of the pulp, which can also affect the surrounding ligament. Pain when applying pressure is a strong indicator that a deeper problem may require a root canal.

6. Cracked or Chipped Tooth

Sometimes, it’s not the symptoms but the actual condition of the tooth itself that indicates you may need a root canal. A chipped or cracked tooth provides an entry point for bacteria to reach the pulp. Even if the tooth doesn’t hurt immediately, it’s worth having it checked if you’ve experienced trauma or damage.

7. Loose Teeth

If a tooth begins to feel loose, it can be due to pulp infection. The infection produces pus, which can soften the bone supporting the tooth. While there could be other reasons for tooth mobility, it’s vital to rule out the possibility of infection requiring a root canal.

Why Early Detection Matters

Ignoring the warning signs listed above can lead to severe complications. Left untreated, an infected tooth can form an abscess, which is a pocket of pus produced by the body in response to infection. Dental abscesses can lead to facial swelling, bone loss, and in rare cases, the infection spreading to other parts of the body—a serious condition that can be life-threatening.

The good news? Acting early can save your tooth, eliminate your pain, and prevent further damage.

What to Do if You Notice These Warning Signs

Recognizing the signs you need a root canal is the first step, but the next critical step is seeking dental care. A dentist will evaluate your symptoms, perform imaging scans like X-rays, and determine the appropriate treatment plan.

If you’re experiencing any of the symptoms mentioned, it’s important to learn more about the treatment process. 

Final Thoughts

Although the idea of a root canal might sound intimidating, it’s a highly effective and routine procedure that can rescue a damaged tooth while ensuring your oral health remains intact. The key is to catch the problem early by understanding and addressing the warning signs.

If you’ve noticed persistent pain, sensitivity, or other troubling symptoms, don’t wait. The sooner you seek help, the faster you’ll be back to pain-free smiles.

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