bhealth, Author at Better Health Solutions
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The Case For Drinking Coffee Is Stronger Than Ever

There are few things more more ritualistic—and to many, more sacred—than a morning cup of joe. 64% of Americans drink at least one cup a day—a statistic that’s barely budged since the ’90s. Despite warnings from doctors over the years that coffee may be hard on the body, people have remained devoted to the drink.

Luckily for them, the latest science is evolving in their favor. Research is showing that coffee may have net positive effects on the body after all.

Is coffee bad for you?

For years, doctors warned people to avoid coffee because it might increase the risk of heart disease and stunt growth. They worried that people could become addicted to the energy that high amounts of caffeine provided, leading them to crave more and more coffee as they became tolerant to higher amounts of caffeine. Experts also worried that coffee had damaging effects on the digestive tract, which could lead to stomach ulcers, heartburn and other ills.

All of this concern emerged from studies done decades ago that compared coffee drinkers to non-drinkers on a number of health measures, including heart problems and mortality. Coffee drinkers, it seemed, were always worse off.

But it turns out that coffee wasn’t really to blame. Those studies didn’t always control for the many other factors that could account for poor health, such as smoking, drinking and a lack of physical activity. If people who drank a lot of coffee also happened to have some other unhealthy habits, then it’s not clear that coffee is responsible for their heart problems or higher mortality...

But it turns out that coffee wasn’t really to blame. Those studies didn’t always control for the many other factors that could account for poor health, such as smoking, drinking and a lack of physical activity. If people who drank a lot of coffee also happened to have some other unhealthy habits, then it’s not clear that coffee is responsible for their heart problems or higher mortality...

6 Techniques to Help You Master Your Emotions

6 Techniques to Help You Master Your Emotions

When you learn to master your emotions, you can use them to motivate others, calm others, or do the same thing for yourself. The truth is, most of the time, as humans. We tend to mirror each other’s emotions. If you can become the moderator in the room, you will have an enormous amount of power over yourself, your circumstances, and others.

Get and Stay as Healthy as Possible

This is really a long-term plan, but it’s an essential component to mastering your emotions. Start eating right, exercising enough, and staying hydrated. Do the things that make you healthy from exercising to eating right to sleeping 7 to 9 hours a night most of the time, and you’ll find that you naturally have more control over your emotional life.

Learn to Set Better Goals and Schedules

Goal setting and using your ability to schedule work in smaller loads and chunks is also a great way to ensure that you don’t add issues that make emotional control difficult. Schedule both your work life and your personal life reasonably. Give yourself enough time to do things so that you can focus on one thing at a time. When you stop multitasking, you end up doing a better job at anything, whether it’s coloring with your six-year-old or organizing your next big event.

Work on Developing Emotional Awareness

One issue with emotions is having the ability to really feel each part of the emotion, including the sensations you have inside your body and the thoughts that run through your mind. The more you can dissect this and understand it, the more you can use these emotions for your benefit. When you note that you are feeling emotions take some time to analyze them and dissect them so that you can truly feel them in full. Don’t judge them as bad or good. Just note them.

Keep Learning and Experiencing New Things

The more experiences you have, the more learn about your world and environment, the better mastery you’ll have over your emotions. The main reason is that the more things you experience in life, the more emotions you’ll experience. There is nothing quite like living a full life with all the emotions you can handle that helps you learn to master them.

Focus on and Savor Positive Experiences

As you are experiencing and learning more in life, try to focus on the positives. Do things that make you feel fabulous, energized, hopeful, and thankful. The more you can heighten these experiences, the better you’ll be able to distinguish your emotions and even call on them when you need them.

Position Yourself in Wonderment and Awe

Even when things are not great and emotions are classified as “bad,” try to think about it with wonderment and awe. Nature is fantastic, and also, when something scary is happening, if you can see it in all, its incredible beauty and craziness, it can often be easier to master your emotions around something that is otherwise devastating.

Practice these six techniques every single day because mastering your emotions doesn’t happen overnight. You must work at it, recognize each emotion you feel, note how it affects you, and create a plan to navigate both positive and good feelings so that you can call on the feelings and emotions that you need when you need them.


6 Tips for Building a Better Body Image

6 Tips for Building a Better Body Image

Everywhere you look, body positivity is now the message being delivered. Whether it’s a Dove commercial or an episode of the Bachelor, everyone says the right thing. Accept your body as it is, stop comparing yourself to others, and love the body you have. That’s a lot simpler said than done, but with practice, you can love your body a lot more than you do now.

Change What You Can and Want To

If there are things about your body that you don’t like that are possible to change, it’s okay to change them. That doesn’t mean you don’t love yourself or that you have a poor self-image. However, do examine your reasons for doing anything, especially if it requires you to risk your life, such as with plastic surgery.

Learn to Dress for Your Body Type

Learning to dress according to body-type is likely one of the best ways to fix your body image problems. Most people just have no idea how to dress for their body type. Today you can find plenty of YouTube stars exploring how different types of clothing looks on them. You can also watch old episodes of ‘What Not to Wear’ to explore this idea.

Don’t Compare Yourself to Other People

For some people looking at Instagram, stars can cause them to suffer from low self-esteem, and it will damage their body image. If you feel bad after looking at people on Instagram or in magazines, you should stop looking at these images. They are not real. People are highly edited and highly made up and is not a good example of what real people look like. Go to your local big-box store to get a better idea of what real people look like.

Compare Yourself to Others

This may seem contradictory, but this is an important distinction to make. Sometimes you may have a seriously unrealistic idea of what a particular part of your body should look like. You can find a good sample of breasts, vaginas, hips, bellies, and more right online and discover that you are normal even as you are different.

Clean Up and Organize Your Environment

Amazingly, sometimes our body image tends to suffer due to our surroundings. Keep your environment organized and cleaned up, and your self-image, including your body image, will improve with your environment.


Become Health Focused

When you want to improve anything about your body, always put your health first. Everyone has a different shape, and that is a good thing, but as long as you’re eating enough calories and nutrition and moving every day, you’ll be healthy. Health itself is an excellent motivator for you to feel good about yourself.

Body positivity doesn’t mean that you should ignore your health. It does mean that you should accept the body that you were given by improving it, making it as healthy as you can, and living your life with joy.

Relaxation Techniques for a Healthier Mind and Body

Relaxation Techniques for a Healthier Mind and Body

If you find that you have a hard time relaxing, it’s crucial first to accept that it’s perfectly okay for you to relax, that you deserve to relax, and that relaxation is part of a happy, full life. Now that you have permission to relax let’s look at some tactics that you can use every day to improve your relaxation.

1.Breathe – Anytime you feel as if you cannot relax, try some different breathing techniques. One that works very well is to simply breathe in slowly through your nose and out your mouth by counting to four. Count, one, two, three, four, to breathe in, count one, two, three, four to hold the breath in, then count one, two, three, four to blow it out of your mouth.

2.Release Tension – One way to relax is to release the physical tension in your body by tightening up and releasing all your muscles. Start at your toes and move all the way up to your head or vice versa, depending on your preference. Tighten the muscles, then release them, one at a time.

3.Get Moving – Some people have extra tension in their bodies due to a lack of physical activity. Anyone who has anxiety or who cannot sleep at night should first try moving more to see how that works. Everyone should shoot for a minimum of 150 minutes of intentional moderately difficult movement, such as fast walking per week.

4.Get into Nature – Humans need nature. Even if you have allergies to nature, going outside to walk with your feet in the dirt or grass is a great way to encourage your body to relax. If you’re shut in for some reason, try looking at nature pictures online while moving.

5.Eat Right – Eating a healthy diet at least 80 percent of the time is an essential component of being able to relax because you need the vitamins and minerals in the food. If you have any deficiencies, it can show up as sleeplessness and anxiety.

6.Stay Hydrated – Most people are walking around slightly dehydrated. Humans need approximately 64 ounces of water every day unless you live in a dry climate, then you’ll need more. When you note the inability to relax, ask yourself if you’ve had enough filtered tap water today or not before you do something else.

7.Clean Up and Organize Your Environment – Studies show that living in a cluttered environment adds to stress and makes it harder to relax. Try working on one room at a time, starting with your bedroom and workspace. You’ll start feeling more relaxed as you get rid of the clutter.

8.Put Worries into Perspective – If you are concerned about something even if it’s severe, putting worries into their true perspective can aid you in lessening some of your fears. At the very least, help you develop a timeline when you can overcome it. Asking what is the worse thing that can happen and then visualizing that along with what is most likely to happen can help a lot.

9.Journal Away Your Worries – Using your journal to get worries out of your mind is a great way to use journaling. It also sets a time limit to giving thought and attention to the negativity that can get in the way of your relaxation.

10.Visualize Yourself Calmer – If you’re worried about finishing a project picture, it done. If you’re concerned, you can’t complete the marathon, picture yourself done. If you’re just worried for no reason find a calming visualization like being at the beach or holding an infant to help you calm yourself.

Being relaxed about your life is an important way that you can reduce stress, get more done, and be generally healthier. People who regularly relax and recharge tend to get more done than those who try to burn the candle at both ends if your goal is to be productive focus on adding daily relaxation to your schedule for best results. 

Steps to Make Better Decisions in Life and Business

Steps to Make Better Decisions in Life and Business

From the moment you wake up each morning, you’re faced with decisions. Should I snooze my alarm one more time, or do I get up? Do I eat a healthy breakfast, or do I go for coffee and skip it? Do I add emails to my marketing funnel, or do I watch television?

It may seem as if you have too many decisions to make to ever do a good job at it, but the truth is if you have a plan before you need to make choices and know what you want, you can do better at making decisions, and make them faster too.

Know Who You Are

It might seem silly that you need to know who you are to make decisions about your life, mind, body, and spirit, but it really does help. For example, if you have guiding morals and principles that define you looking to those will help you make much better decisions.

Define the Problem

When you understand your own values, then you can work toward defining the problem. Sometimes it can help to turn the problem into a question. What will change today if I hit the snooze button? What are my goals? All of this will help you determine what the real problem is and the right solution to choose from.

Determine the Ideal Result

It can often help to make your choices based on the result that will occur from the decision. For example, compare the effect of getting up late versus the result of getting up early. When you know how your choice impacts everything else, you can make better decisions to ensure that you’re creating the impact you desire.

Gather Relevant Information

When you know what the problem is, and you know the results you’re trying to achieve, it’s going to be easier to make a good choice. Do your research to find out all the relevant information you need to know. Remember that sometimes you don’t even know what questions to ask, so you’ll have to do research based on where you are in your own problem-solving in order to make better choices.

Note the Alternatives

Make a list of the decisions that you can make so that you have an idea of all the alternatives you have. For example, sometimes the choice isn’t just about getting up late, sometimes the option is between finishing something on time or choosing to do it later so that you can get another benefit. You might be sick, for example, so the choice might not always be as simple as you may think going in.

Weigh the Evidence

When you have a list of alternatives, you can note the probable impact of making those choices and then weigh the evidence to find out if that’s what you want to do. By determining if the facts you found are accurate or not, you can help yourself make even better decisions based on facts.

Choose One Choice

Once you’ve narrowed down the choices, make your decision, and then choose it. You don’t want to go back and forth on this. Make a choice based on the evidence and what you know right now. Realize that wavering here is just going to set you back.

Act on The Choice

Now that you know what your choice is act on it. Don’t wait around. For example, if you’ve decided that you’re going to refinance your mortgage because you’ve determined it’s an excellent financial choice, don’t wait. Start the action to implement the decision now.

Review and Adjust as Needed

Depending on what you’re doing, you can also analyze and review your choices to find out if you made the right choice. Some decisions can be changed once further evidence is presented. Others you’ll just have to learn from so you can do better next time.

When you know what type of results you’re looking for in your life, whether personal or work-related, it’s a lot simpler to make the right choices. You can simply look at the impact each decision you have creates, and then choose from there.

How to Be Inspired When Nothing is Going Right

How to Be Inspired When Nothing is Going Right

Everyone has times in life where it feels as if nothing is going right. Many people have times in life where truly nothing is going right, and it’s not even about feelings. It’s just true. It can be tough to find inspiration when bad things happen, especially if they’re truly out of your control. However, there are things you can do to be inspired when nothing is going right.

•Focus on Gratitude – It might seem impossible to you right now, but some people have it much worse than you do, and they find a way to see the bright side. This can be hard to accept, but anytime you feel put upon finding people who are worse off than you are so that you can focus on being grateful that it’s not worse.

•Allow Yourself to Feel – Even though you probably do have it better than others, it’s okay to feel your feelings. It’s perfectly fine to be angry, sad, or have any emotion you want to have regarding the situation. However, feeling an emotion doesn’t mean you have to act on it if it gives you negative results.

•Learn to Breathe – When going through bad times, it might surprise you to know that you are likely holding your breath a lot. Take time each day to simply breathe. The oxygen you take in will enable your mind to work better, and you’re going to feel better.

•Stop Asking Why – During hard times, the biggest question is often why. But that sometimes has no good answer. It just is. So, stop asking why and instead ask what. What can you do if anything to make either the situation different or the situation more livable? Then do that.

•Remember That Everything is Temporary – Nothing is forever, including you. That can sometimes seem super depression, but when you realize that the things you’re going through now will end eventually even if you don’t do anything, it can make it easier to get through it.

•Focus on Neutral Language – If you cannot bring yourself to practice positive self-talk right now, that’s okay. Instead, focus on making your thoughts and words neutral. Neutral can make you more positive because you’re not focused on the negative and is often easier to do when you’re in the thick of the problem.

•Disconnect for a While – For some issues, disconnecting from social media and the outside world for a bit can help. However, don’t isolate yourself away from people who are good for you.

•Focus on Mindfulness – Being super aware of what you are doing right now instead of what comes before or after is an excellent way to help yourself through a difficult time. Anytime you feel yourself getting anxious about what’s happening and losing your inspiration, double down on really experiencing and feeling what you are doing right now.

•Do Things You Love – If possible, even when everything else sucks, find ways to do things you love. If you’re stuck in the bed sick, watch movies, read, or just use your imagination to dream up unusual things.

•Hire Help – If you feel stuck in your lack of inspiration and it’s affecting your life, it will help you to find someone that can guide you. A professional life coach or business coach can really address these issues and even inspire you by guiding you.

It can be challenging to see the end of the road when life is weighing you down. However, nothing lasts forever. This really will pass. Even if you think it’s never going to pass because it feels like that at the moment, it really will. When you hold on to that and just take your time making it through the hard times, you can find inspiration in the smallest things if you just try.


If You’re Diabetic Get Plenty of Vitamin A for a Healthy Immune System

If You’re Diabetic Get Plenty of Vitamin A for a Healthy Immune System

While many people associate vitamin C with being the most important immune system vitamin, you shouldn’t forget about the other vitamins which can also play major roles in keeping you healthy.

Vitamin A is often overlooked when compared to vitamin C and D, but it has a lot of health benefits that you could be missing out on. One thing that vitamin A does for your immune system is that it helps you maintain healthy mucus.

While it does seem gross, and though you might not have known it, the mucus in your nose and throat is actually your body’s first line of defense against viruses. It’s meant to catch anything that’s not supposed to be there, which is why your body produces more of it when you get sick.

Another immune system boost that it gives you, which is also helpful for diabetics in particular, is its anti-inflammatory properties. Vitamin A can help quickly reduce and control inflammation, which helps your immune system.

Many diabetics experience inflammation, which is uncomfortable, so this will also help you feel a lot better in your day to day life. Vitamin A is often found with beta-carotene, something that helps improve eye health, which is definitely an important thing for diabetics.

Diabetes can greatly increase your chances of things like cataracts and poor eyesight, so taking care of your eyes is important. The best source of vitamin A and beta-carotene you’re going to find is carrots.

They’re a very diabetic-friendly vegetable since they’re so low in sugar, and they can be prepared in a ton of different ways. You can have carrots as a snack throughout the day, though you might want to stay away from sauces that might contain more sugar.

Just eating them raw will help you keep your blood sugar under control. They’re also great roasted in the oven or cooked up into a sauce, and you can also add them to soups for extra flavor. 

They pair well with almost any meat, and are also great in salads. You can also find a decent amount of vitamin A in foods like spinach and broccoli, though not in the same amounts. 

Still, if you don’t like carrots, broccoli and spinach are great ways to boost your cooking and can be eaten in whatever way you find most appealing. 

Diabetes can greatly increase your chances of things like cataracts and poor eyesight, so taking care of your eyes is important. The best source of vitamin A and beta-carotene you’re going to find is carrots.

They’re a very diabetic-friendly vegetable since they’re so low in sugar, and they can be prepared in a ton of different ways. You can have carrots as a snack throughout the day, though you might want to stay away from sauces that might contain more sugar. 

Just eating them raw will help you keep your blood sugar under control. They’re also great roasted in the oven or cooked up into a sauce, and you can also add them to soups for extra flavor. 

They pair well with almost any meat, and are also great in salads. You can also find a decent amount of vitamin A in foods like spinach and broccoli, though not in the same amounts. 

Still, if you don’t like carrots, broccoli and spinach are great ways to boost your cooking and can be eaten in whatever way you find most appealing. 

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Selenium-Rich Foods for Diabetics to Improve Their Immune Health

Selenium-Rich Foods for Diabetics to Improve Their Immune Health

Your thyroid gland plays an important role in your body, by managing hormones and helping regulate metabolism. A poorly functioning thyroid can lead to a number of problems, especially for diabetics who already have enough to deal with.

Unfortunately, diabetics experience thyroid problems at a higher rate, and the thyroid problems then make their diabetes worse. Since your thyroid helps regulate most other systems in your body, it can affect your immune system if it’s not working properly.

There are even cases where your immune system will damage the thyroid, making everything worse. However, to combat this, you should include snacks in your diet that give you a nice little boost of selenium, which helps your thyroids perform better.

By getting your thyroids under control and having them work better, you’re going to be able to control your blood glucose levels much easier, something that is crucial for diabetics.

Selenium doesn’t just help your thyroids, though. It’s also been found to help your immune system and even heart health, both of which are also very important for diabetics.

Now it’s just a matter of finding the right food to get your selenium from. You don’t need a lot at all - around 50-60 micrograms per day is fine. As long as you stay under around 400 micrograms you’ll be fine, but you shouldn’t go over that amount.

The first common source of selenium is chicken. Of course chicken can be cooked in a ton of different ways, plenty of which are fine for diabetics. You want to avoid fried altogether, but you can season it and pan sear or bake it instead.

You should also be sure to avoid sugary sauces like barbeque sauce. Selenium can also be found in eggs in decent amounts. Eggs are a good food for diabetics because they’re high in protein and fairly low in carbs, especially if you’re not adding in things like cheese to the mix.

Just having some sunny side up or scrambled eggs in the morning is a good way to get those nutrients in early on. Finally, the best source of selenium is Brazil nuts. Just 5 whole Brazil nuts is enough to give you your daily intake.

These can be eaten as a quick snack in the afternoon or along with another meal, and they’re low carb enough for diabetics to not have to worry about them. 

How Omega-3 Foods Bolster a Diabetic Immune System

How Omega-3 Foods Bolster a Diabetic Immune System

You may have heard of omega-3 fatty acids before, often times found on pill bottles of vitamins. Omega-3s are very good for you, with their primary benefit being heart health. They help improve blood flow and can reduce the symptoms of inflammation, making you much more comfortable and making your heart much healthier.

The main immune system benefit of omega-3s is that part of them help your white blood cells communicate better and make them stronger. If you’re not aware, your white blood cells perform a very important task in your body, which is finding and fighting foreign bodies such as viruses.

The white blood cells will alert the rest of the body when it finds a virus, and will start to break down the virus cells and dispose of them. If you want to have a good immune system, you need to have strong white blood cells that have all the nutrients they need, and omega-3s are an important component of that.

For diabetics, the best source of omega-3s that you’re going to find is fish. Fish are a great source of these fatty acids, while being fairly low carb at the same time. While salmon is the most common fatty fish that you’ll find, there are others that you might find to be better or more convenient to buy.

Something you need to be careful of is how the fish is prepared. Of course a fish isn’t going to be diabetic friendly if it’s been deep fried, but oven roasted or pan seared fish is great.

If you’ve never cooked fish at home before, don’t worry, because it’s very easy to do. If you’re buying a whole fish then you’ll need to remove things like scales, but if you just buy the fillets already precut, then it’s much easier and you don’t have to worry about cleaning it up nicely first.

All you need is some seasoning and an oven and you’re good to go! You should also avoid eating your fish with certain things if you’re diabetic. For example, many people like to put sauces on their fish.

These sauces can have tons of carbs or sugars depending on what it is, so you want to avoid those as much as possible. Additionally, you should avoid high carb side dishes, such as French fries, which are frequently served with fish.

Try some oven roasted vegetables or a small salad instead, both of which are much more diabetic-friendly options.

Pairing Protein, Fiber and Zinc to Boost Your Diabetic Immune System

Pairing Protein, Fiber and Zinc to Boost Your Diabetic Immune System

There are some often overlooked micronutrients that are key parts of your immune system. While everyone focuses on vitamins, they may forget that things like protein, fiber, and zinc are all very important parts of helping your immune system stay strong and competent, and call all be found in some great diabetic-friendly foods.

Protein is very important for your immune system. Many people may only associate protein with the stuff that weightlifters drink in order to get big muscles, but protein is actually the building block foundation of most cells in your body.

This includes your immune system. If you don’t get enough protein regularly, your body won’t be able to produce strong white blood cells, nor will those cells be able to use the other nutrients efficiently.

Zinc is used in most processes by your white blood cells. White blood cells are important because they’re your primary defense against viruses that are trying to take hold in your body.

If they don’t have things like zinc that they need to use to gain energy or communicate, then they won’t be as effective. It’s good for diabetics in general to get a healthy amount of zinc, because it helps mitigate some of the long term effects that diabetes can have on you.

Specifically, diabetes and high blood sugar can damage your heart as the years go on, but zinc helps strengthen your heart so that it’s not much of a problem. Finally, fiber has a much better use than just making sure you’re taking regular bathroom trips. 

It actually helps improve your gut bacteria health greatly, which is an important part of your immune system that handles contaminates that may be found in your food. Fiber is also great for diabetics, since it helps keep your blood sugar much more stable, and makes insulin much more effective.

If you really want to go for one food that will help you boost all of those things, you should look into hummus. It’s made with chickpeas, which contain all of those nutrients in good amounts, and it has been recommended to help diabetics boost their immune systems. 

Typically, people eat hummus with things like bread or crackers, but you can also use slices of raw vegetables and it’ll be just the same. You want something firm so that you can sort of scoop the hummus, such as long slices of bell peppers. 

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