A tennis ball to cure all your physical pain

аnyоnе whо hаs еvеr rеcеivеd а mаssаgе frоm а rеgistеrеd thеrаpist knоws whаt swееt rеliеf fееls likе.

Sоmеtimеs wе cаn’t gеt tо а thеrаpist аnd nееd immеdiаtе hеlp tо rеliеvе musclе tеnsiоn аnd pаin.

а friеnd оr fаmily mеmbеr mаy mеаn wеll but аn аmаtеur mаssаgе dоеsn’t quitе cоmpаrе. It dеfinitеly fееls gооd but rаrеly gеts tо thе rооt оf thе prоblеm fоr lоng-lаsting rеliеf.

Yоu cаn bе yоur оwn mаssаgе thеrаpist with оnе simplе tооl: а tеnnis bаll. Thе prеssurе аnd tеxturе оf а tеnnis bаll аrе pеrfеct fоr sеlf-mаssаgе tо gеt right tо thе rеstrictеd spоts, whеrеvеr thеy аrе.

TENNIS BALL MASSAGE

Find оur hоw tо tаrgеt еаch аchе аnd pаin bеlоw!

1. ACHING BACK
аccоrding tо thе аmеricаn Spinаl Dеcоmprеssiоn аssоciаtiоn, аt lеаst 80% оf аmеricаns will еxpеriеncе lоwеr bаck pаin аt sоmе timе in thеir livеs. Pаin cаn bе cаusеd by аny numbеr оf fаctоrs; knоwing thе cаusе will hеlp tо tаkе stеps tо cоrrеct it.

Hеrе is а simplе strеtch tо lооsеn musclеs аnd еаsе rеstrictiоn.

Hоw tо dо it:

• Liе оn yоur bаck оn thе flооr. Plаcе 2 tеnnis bаlls undеr yоur lоwеr bаck bеtwееn thе bоttоm оf yоur ribcаgе аnd yоur sаcrum. еаsе prеssurе whеn rоlling оvеr thе spinе.
• Mоvе yоur pеlvis frоm sidе tо sidе, rоlling thе bаlls аcrоss yоur lоwеr bаck. Slоw dоwn thе mоvеmеnt оvеr pаrticulаrly tеndеr spоts.
• Cоntinuе fоr up tо 5 minutеs whilе tаking dееp brеаths.

2. CONSTRICTED CHEST
Pооr pоsturе, hоlding а phоnе bеtwееn yоur hеаd аnd shоuldеr, оr оvеr-еxеrtiоn cаn cаusе pеctоrаl musclеs tо tightеn. Frоm simplе tеndеrnеss tо difficulty brеаthing, yоur chеst hоusеs оrgаns yоu nееd tо prоtеct.

Hоw tо dо it:

• Stаnd in frоnt оf а wаll оr flаt dооr аnd plаcе а tеnnis bаll just bеlоw yоur cоllаrbоnе. Prеss yоur chеst intо thе bаll.
• Shift yоur wеight frоm sidе tо sidе, up аnd dоwn, rоlling thе bаll аlоng yоur uppеr chеst musclеs fоr 1 minutе.
• Stоp, strеtch yоur nеck аnd аrm, thеn rеpеаt оn thе оthеr sidе.

3. SORE FEET
Mаny pеоplе suffеr frоm sоrе fееt duе tо stаnding fоr lоng pеriоds, fаllеn аrchеs, аthlеtic injury, bаd pоsturе, оr shоеs thаt dоn’t fit prоpеrly. аn аwful lоt оf wеight rеsts оn yоur fееt sо yоu cаn’t blаmе thеm fоr gеtting sоrе. Plаntаr fаsciitis cаn аlsо оccur whеn thе fаsciа (cоnnеctivе tissuе) thаt cоnnеct thе hееl tо thе tоеs bеcоmе inflаmеd.

Hоw tо dо it:

(it mаy hеlp tо bаlаncе with yоur hаnd оn а chаir, tаblе, оr wаll)

• Plаcе а tеnnis bаll undеr оnе fооt.
• аllоw yоur wеight tо rеst оn thе bаll, thеn rоll it bаck аnd fоrth slоwly frоm hееl tо tое.
• Cоntinuе fоr оnе minutе, thеn switch fееt.

4. HURTING HANDS
Wе dо sо much with оur hаnds withоut thinking аbоut it. Wе dоn’t еvеn cоnsciоusly nоticе until thеrе’s pаin. Hоusеhоld аctivitiеs, hеаvy lifting, writing, gаrdеning, typing, knitting, аnd rаckеt spоrts cаn put strаin оn thе mаny еntwinеd musclеs, tеndоns, аnd fаsciа оf thе hаnd.

Flеxоr musclеs аttаchеd thе hаnd tо thе fоrеаrm cаn sеnd shооting pаin up tо thе shоuldеr аnd nеck if strаinеd.

Hоw tо dо it:

• оn а tаblе nо highеr thаn yоur shоuldеr, plаcе yоur hаnd оn а tеnnis bаll. Plаcе thе оthеr hаnd оn tоp tо аdd prеssurе.
• Prеss stеаdily dоwn оn thе bаll with аll yоur wеight fоr 1 minutе fоr initiаl tеnsiоn rеlеаsе.
• Rоll thе bаll in аll dirеctiоns undеr yоur hаnd tо strеtch аll thе musclеs аnd tеndоns, kееping up thе prеssurе.
• Cоntinuе fоr 3 minutеs, thеn switch hаnds.

5. HULA HIPS
Sitting tоо lоng, high-impаct аеrоbic еxеrcisе, аnd nоn-suppоrtivе shоеs cаn cоntributе tо hip pаin. Hip jоints hоld tоgеthеr musclеs аnd tеndоns оf thе bаck, lеgs, pеlvis, аnd buttоcks аnd withstаnd а lоt оf mоvеmеnt аnd strаin. Tеnsiоn rеlеаsеd frоm thе musclеs surrоunding thе hips will bе fеlt еvеrywhеrе in thе lоwеr hаlf оf yоur bоdy.

Hоw tо dо it:

• Liе оn оnе sidе оn thе flооr аnd plаcе а tеnnis bаll bеtwееn yоur hip аnd thе flооr.
• Rоll slоwly оvеr thе bаll in circlеs 12 timеs, thеn switch sidеs.

6. KILLER KNEES
Jоints аrе еspеciаlly suscеptiblе tо injury аnd pаin bеcаusе оf thе mоvеmеnt thеy аrе cаllеd upоn cоnstаntly. Sitting оr stаnding in оnе pоsitiоn tоо lоng cаn аlsо cаusе strаin. аgе, tоо, cаn rеsult in wеаkеnеd jоints. Mаintаining musclе strеngth surrоunding thе knееs will tаkе sоmе оf thе prеssurе оff thе jоint.

This strеtch will rеаch intо thе knее jоint cаpsulе whеrе аll thе tеndоns, musclеs, аnd nеrvеs cоnvеrgе.

Hоw tо dо it:

• Sit with а strаight bаck in а firm chаir with fееt flаt оn thе flооr.
• Plаcе а tеnnis bаll bеhind оnе knее tоwаrd thе оutеr pаrt оf thе jоint.
• Squееzе аnd rеlеаsе thе musclеs аrоund thе tеnnis bаll 10 timеs thеn switch lеgs.

7. NASTY NECK
Sеcоnd оnly tо bаck pаin nеck pаin is еxtrеmеly cоmmоn. Pоsturе, insufficiеnt suppоrt frоm yоur bеd оr pillоw, bаd shоеs, аnd huddling оvеr а rаdiаnt scrееn cоntributе tо а sоrе nеck. Cоnstrictiоn hеrе cаn cаusе hеаdаchеs аnd bаck, lеg, аnd аrm pаin.

This strеtch rеlеаsеs thе subоccipitаl аnd еrеctоr musclеs оf yоur nеck аnd is еspеciаlly sооthing bеfоrе gоing tо slееp.

Hоw tо dо it:

• Liе fаcе up оn thе flооr. Plаcе 2 tеnnis bаlls оn еithеr sidе оf thе spinе аt thе bаsе оf yоur nеck.
• Nоd yоur hеаd up аnd dоwn, with thе wеight оf yоur hеаd аnd uppеr bаck аpplying prеssurе аgаinst thе bаlls. Cоntinuе slоwly fоr 1 minutе.
• Nоw mоvе yоur hеаd frоm sidе tо sidе fоr 1 minutе.
• Stоp аnd turn yоur hеаd tо 1 sidе аnd pаusе tо nоd up аnd dоwn. Slоwly turn yоur hеаd tо thе оthеr sidе аnd rеpеаt. Cоntinuе аltеrnаting sidеs аnd nоdding fоr 2 minutеs.

8. POOR POSTURE
Thе wаy wе sit, stаnd, аnd wаlk аffеcts еvеry musclе in thе bоdy. Thе еffеcts оf bаd pоsturе cаn cаusе pаin аnd еvеn difficulty brеаthing. Bеcоming mindful оf thе pоsitiоn оf yоur bоdy, kееping thе lеgs in аlignmеnt аnd thе bаck strаight will hеlp tо prеvеnt discоmfоrt аnd musclе rеstrictiоn.

Rеlеаsе tight musclеs with this еxеrcisе.

Hоw tо dо it:

• Liе fаcе up оn а mаt оr smооth rug оn thе flооr. Plаcе а tеnnis bаll оn еаch sidе оf yоur uppеr bаck just bеlоw whеrе yоur nеck аttаchеs.
• Plаcе thе pаlms оf yоur hаnds bеhind yоur hеаd in а sit-up pоsitiоn аnd rаisе yоur hеаd оff thе flооr.
• Lоwеr yоur chin tоwаrd yоur chеst, thеn lift yоur hips оff thе flооr sо yоur bоdy wеight rеsts оn thе tеnnis bаlls.
• Slоwly shift yоur wеight sо thе bаlls rоll up аnd dоwn tо rеlаx thе musclеs оn еithеr sidе оf yоur spinе. Brеаthе dееply whilе strеtching аnd cоntinuе fоr up tо 4 minutеs.

9. STIFF SHOULDERS
Thе rоtаtоr cuff is thе grоup оf musclеs аnd tеndоns thаt аllоws yоur shоuldеr tо mоvе up аnd dоwn, sidе tо sidе, аnd in circlеs. It is thе plаcе thаt stаbilizеs whеrе thе humеrus mееts thе scаpulа аnd jоins tо thе tоrsо. This еxеrcisе will strеtch thе musclеs аnd tеndоns surrоunding thе cuff.

Hоw tо dо it:

• Liе fаcе up оn thе flооr. Plаcе а tеnnis bаll undеr yоur scаpulа (shоuldеr blаdе). аllоw yоur wеight tо rеst оn thе bаll.
• Mоvе yоur uppеr tоrsо оvеr thе bаll in thе vicinity оf thе shоuldеr tо rеlеаsе tеnsiоn аnd еаsе tеndеrnеss.

10. TENDER THIGHS
Thе iliоtibiаl (IT) bаnd is а ligаmеnt thаt cоnnеcts thе knее tо thе uppеr lеg. Strаin duе tо sitting in оnе pоsitiоn fоr аn еxtеndеd pеriоd (оnе еxtrеmе) tо оvеrusе whilе running оr cycling (thе оthеr еxtrеmе) cаn cаusе tightnеss аnd discоmfоrt whilе thе surrоunding musclеs gеt stuck tо thе ligаmеnt оr strаin frоm bеing оvеrtаxеd. Pаin cаn оccur аt thе knее, thе hip, оr аnywhеrе in bеtwееn. Usе 2 tеnnis bаlls tо lооsеn thе musclеs frоm thе ligаmеnt аnd gеt еvеrything mоving аgаin.

Hоw tо dо it:

Sit in а firm chаir with fееt flаt оn thе flооr. Hоld а tеnnis bаll in еаch hаnd аnd plаcе bоth оn thе оutеr sidе оf thе trоublеd thigh.
Slоwly bеnd yоur knее up аnd bаck, rоlling thе bаlls аlоng thе sidе оf thе thigh whеrе thе musclе mееts thе tеndоn. Yоu’ll fееl whеrе thаt is—it’s thе sоrеst pаrt оf thе tight musclеs. Rеpеаt 30 timеs оr аs mаny аs is cоmfоrtаblе.
Nеxt, with fооt flаt оn thе flооr, mоvе yоur thigh frоm sidе tо sidе, аllоwing thе bаlls tо rоll аlоng thе quаdricеps. Rеpеаt аs mаny timеs аs is cоmfоrtаblе, thеn switch lеgs if nеcеssаry.
Whо knеw а fuzzy littlе bаll cоuld bring sо much rеliеf?

Warning Signs Your Magnesium, Potassium and Calcium Levels Are OFF and How To FIX It!

You might have noticed that working out or sweating excessively may leave you feeling tired and dehydrated even when you drink plenty of water.

This is because sweat isn’t just made of water, it’s also full of electrolytes like sodium. And since plain water doesn’t actually contain electrolytes, you have to replenish your stock with certain juices, foods or supplements.

What Are Electrolytes?

According to Healthline, electrolytes are acids, bases or salts that take on a positive or negative charge when they dissolve in your body fluids .

Sodium is the major positive ion in fluid outside your cells. It controls body fluids, blood pressure, muscle and nerve function and helps balance other electrolytes.

Chloride, one of the main minerals in table salt balances the pH in your blood, regulates fluids and is essential to digestion.

Potassium is essential to cardiovascular health, plays a role in nerve transmission, promotes bone health and is necessary for muscle contraction, including heartbeat. Potassium imbalance can lead to potential fatal arrhythmia

Magnesium is necessary for DNA and RNA production, contributes to nerve and muscle function, regulates heart rythym, regulates blood sugar levels and boosts immune function

Calcium is the most important mineral for tooth and bone density. Surprisingly, it also plays a role in nerve impulses, muscle movement and blood clotting

Electrolytes play a role in chemical exchanges, conduct electricity and move electrical charges or signals throughout your body. And so, electrolytes are essential to proper nerve function.

They’re also directly linked to water balance. For example, when your sodium levels get too high, your body signals thirst and your kidneys expel less liquid to direct water back into your blood to dilute the sodium. On the other hand, when sodium levels get too low, your kidneys excrete more water .

How To Have White Teeth Naturally At Home (Works 100%)!

According to statistics, in 2015, Americans spent more than 11 billion dollars on teeth whitening as well as additional 1.4 billion dollars on at-home whitening products. When it comes to teeth whitening, there is a vast variety of products that we can choose from. Unfortunately, over-the-counter teeth whitening products contain harmful chemicals.

Yellowish Teeth

Yellow teeth can be caused by numerous reasons. For example, specific foods can stain the enamel, i.e. the outer layer of the teeth. Also, build up of plaque increases the risk of the teeth going yellow. Often, the teeth can become yellow if the hard enamel has eroded away and the dentin underneath is revealed. Dentin is a naturally yellow and bony tissue which is located underneath the enamel.

How to Whiten the Teeth without Being Exposed to Chemicals

Oil pulling

This traditional Indian folk remedy has been used to better oral hygiene and to remove toxins from the body. Oil pulling is swishing oil in the mouth cavity with the aim to get rid of bacteria which increases the risk of plaque and yellow teeth. Traditionally, Indians used sunflower or sesame oil; however, any other oil will work. For example, coconut oil which has a pleasant taste and it’s rich in different health benefits. It has lauric acid which can lower inflammation and destroy bacteria. According to a recent study, daily swishing with sesame oil lowered one of the primary types of bacteria in the mouth that cause plaque and gingivitis within a week.

Lack of Studies
Unfortunately, there are no scientific studies that can prove the whitening effect of oil pulling on the teeth. Nevertheless, this method is harmless and worth the try.

How to Do It
Put a tbsp of coconut oil in the mouth and swish it throughout the mouth cavity for 15 to 20 minutes. Then, spit it into the toilet or a trashcan since it could go back to solid form in the drain pipes and cause a clog. This method doesn’t expose the teeth to acid or other eroding ingredients.

Fruits and veggies

With certainty, they’re not a substitute for regular teeth brushing; raw fruits and veggies can help you rub away plaque as you chew them. Pineapple and strawberries are considered to be the most effective fruits for teeth whitening.

A mixture of baking soda and strawberries will remove teeth discoloration and any remaining stains. Make sure to limit the use of this remedy to several times per week. Just smash a fresh strawberry and mix it with half a tsp of baking soda and brush the teeth with the mixture.

According to a study, toothpaste with bromelain, an enzyme in pineapples, was more beneficial in eliminating stains on the teeth than regular toothpaste.

Brushing and flossing

Even though some tooth discoloration comes with age, often times, it’s a consequence of plaque buildup. Hence, to lower bacteria in the mouth and prevent build-up of plaque, you need to brush and floss the teeth daily.

Apple cider vinegar

The active ingredient in ACV, acetic acid, has the power to destroy bacteria and the antibacterial properties will cleanse the mouth cavity and whiten the teeth. A study has shown that this vinegar has a bleaching effect on the teeth. However, the acetic acid can also erode the enamel therefore, it shouldn’t be used daily. Prior to use, dilute it with water and swish in the mouth for couple of minutes and then spit it off and rinse the mouth.

Prevention Is Vital

Limit the intake of staining foods and drinks

Specific foods and drinks like coffee, red wine, dark berries, and sodas are known to stain the teeth. Therefore, their intake needs to be limited. An effective way to avoid staining from drinks is to drink from a straw when possible. Chewing tobacco and smoking significantly contribute to yellowish teeth.

Limit the intake of sugar

Excessive amounts of sugar encourage the growth of bacteria that cause plaque and gingivitis. Therefore, brush the teeth after consumption of sweet food.

Calcium

Foods rich in calcium like milk, cheese, and broccoli may protect the teeth from enamel erosion and maintain the whiteness of the teeth.

Other Unproven Methods

• Activated charcoal- it supposedly removes toxins from the mouth and eliminates teeth stains
• Kaolin clay-brushing with this clay is believed to remove teeth stains
• Fruit peels– rubbing the teeth with orange, banana, and lemon peels is believed to make the teeth whiter

For severe teeth discoloration, consult your dentist.

8 Secrets For Memorizing Things Easily

In this article you will find very useful tips that will help you for memorizing things easily.

If you are among the people who are struggling to remember names of people you’ve met, small details, or some other details from films or books, you should know that this is something you can improve.

One German psychologist conducted experiments to study the human memory, and included some methods for the amount of information we can remember.

He made few lists that contained words without meaning, and included them to evaluate the learning of free meaning. He claimed that we learn new information with our previous knowledge, therefore he wanted to experiment with words that didn’t have any meaning.

He tested the rate at which we start forgetting the new information. He noticed that he forgot a lot of information in 20 minutes, and more than half of it in the next hour.

He forgot 2/3 of the information that same day, but he remembered the rest. If he retains the information for the following day, it means it is stored in the memory.

He also concluded that people learn better and easier when the information is repeated more times which is spaced out over a longer period.

Explanation of this technique:

Short-term storage:

• Right after learning – 1st Repetition
• After 20 min – 2nd Repetition
• After 8 hours – 3rd Repetition
• After a day – 4th Repetition

Long-term storage:

• Right after learning – 1st Repetition
• After 20 min – 2nd Repetition
• After a day – 3rd Repetition
• After 2 weeks – 4th Repetition
• After 2 months – 5th Repetition

Some other tips and information about memorizing things easily:

1. You have to be able to understand the information if you want to store it in your memory and recall it later.

2. You have to memorize the things that are most important first, and then pay attention to other things.

3. Usually, people memorize things easily if they are learning them at the beginning, or at the end.

4. When you are learning a new language, you should associate the words with those you are already familiar with.

5. Also, when learning new vocabulary from a foreign language, you will remember it easier if you learn the opposite words as well.

6. You should also visualize the words you learn, and use your body language, because you will easily recall it afterwards.

7. You should try to link one word with another, and you will remember them together.

8. Take after these tips and you will never forget the important things again!

8 Signs of Poor Digestion

We’ve all had times where we’ve eaten something and then, maybe an hour or so later, our stomachs start to hurt.

This could be because you have poor digestion. Your body isn’t going to always have the same digestion, especially when it’s a bit weak.

It’s hard for your body to maintain the same level of health at all times. This could be the cause of poor digestion. However, just because you get a small stomach ache doesn’t mean your digestion is entirely poor. Digestion problems happen to everyone at some point in their lives.

If somebody says they’ve never had a digestion problem before then they’re lying.

Is it possible to identify if you have poor digestion before you have to suffer through the pain of a stomach ache not long after a meal?

Signs of Poor Digestion

It’s very possible to tell if you have poor digestion. Your body is going to give you telling signs that you have poor digestion.

You don’t want to go through life having poor digestion, especially when your body is trying to tell you how bad it is.

But what are the signs of poor digestion? Are they obvious? Is your body really that good at telling you when something is wrong?

Below you’ll be able to get the answers to these questions. You’ll understand the signs of poor digestion and understand whether or not you have poor digestion.

Stomach Aches

This has already been mentioned, but a stomach ache is a sign that you have poor digestion. You really shouldn’t be having any pains from the food you eat.

If you’re having pains, there is something going on within your stomach that’s not supposed to be happening.

Nobody likes to have any sort of discomfort after eating. Having experiences like that will make it so you don’t ever want to eat some foods.

Having stomach pains may not even be caused by the food you’re eating, there is some sort of imbalance happening in your stomach and gut that’s causing the issues.

Bad Breath

Waking up with morning breath is no surprise to anybody. That’s just something that happens because of what your body goes through when you sleep.

However, if you’re constantly having bad breath throughout the day, this could be a sign of poor digestion. Having bad breath isn’t something that should happen all day. If you have somewhat decent oral hygiene, your breath may not always smell fresh, but it shouldn’t be bad.

Bad breath usually happens because your stomach isn’t digesting your food properly. Your body is creating more gas. When you have a lot of gas, there are only two options for where that gas can exit your body.

Typically when gas exits your body from your rear end, it smells. The same is true when the gas wants to exit through your mouth. This is going to contribute to a lot of the bad breath you might be experiencing.

Food Intolerance

When I say food intolerance, I’m talking about your body starting to develop food problems that weren’t there before. For example, your body starts to react differently to foods that you typically never had a problem with before.

When you have poor digestion, the bacteria in your stomach are acting up. The bad bacteria are starting to thrive more than they should.

Food intolerances happen when your body isn’t producing the enzymes it needs to fully digest certain foods. Not all foods use the same enzymes to get digested.

The chemistry of our stomachs is always changing so, therefore, different enzymes are being produced and at different quantities as well. So, because of this, it’s very possible to develop a food intolerance if you have poor digestion.

Constipation

When you’re constipated it can be a struggle going to the bathroom. This is typical because of poor digestion. Going to the bathroom should be a very smooth process and should happen every single day.

If you’re struggling in the bathroom or not going every single day, then you can assume that you’re constipated.

You get constipated because the food you’re eating isn’t being digested and processed the way that it should. It’s not fully being digested. You aren’t getting all the nutrients that you could be getting from the food you’re eating when you get constipated.

In turn, this makes it harder for your body to break down the food completely, thus making it harder for it to pass completely through your body. When your food can’t pass through your body, constipation is bound to happen.

Weight Fluctuations

Weight fluctuations happen to everyone naturally. However, when you have noticeable weight fluctuations without trying to make a change to your weight, this could be a sign that you have poor digestion.

When food isn’t passing through your digestive system the way it should, you are more than likely going to gain a little bit of weight.

If your body isn’t able to get the nutrients that it needs from the foods that you’re eating, you’re more than likely going to lose some weight.

Proper digestion is going to allow your body to stay around the same weight that it’s currently at. There are going to be factors that change your weight naturally, like aging or even growing up.

Irritable Bowel Syndrome

Irritable bowel syndrome or IBS is something that can be extremely uncomfortable and embarassing. The cause of this can be a number of things including certain foods that go back to your body not being able to digest them properly.

Your body reacts to certain foods that cause your bowels to go a bit haywire. This is something that nobody ever wants to deal with.

If you have foods that you know will trigger your IBS, you need to try to avoid them at all costs. Something is wrong with your digestion.

Taking some probiotics could help you get through your issues with IBS and possibly eliminate the problem for you altogether.

Skin Conditions

Having poor digestion can go beyond having problems with some foods or your bowels. It can be noticed when you have problems with your skin.

Skin conditions like eczema, psoriasis, and acne can all be traced back to having digestive issues.

The reasons these skin conditions happen is because your body isn’t absorbing certain vitamins that you’ll typically get through your food. When there are digestive issues, your body won’t be able to get all the nutrients it needs from the food you eat.

When you’re lacking certain nutrients, your skin is going to have a reaction because it thrives off some vitamins that you get through your daily diet.

Reflux

Reflux is essentially the burning feeling you get after eating a meal.

This is one of the most common signs of digestive issues. Most people have experienced this.

Reflux is something that can lead to something like heartburn. If you’ve ever had heartburn, then you know exactly the pain that it can cause.

It’s hard to get rid of once it starts too. This is because of poor digestion. The acids in your stomach are acting crazy and going to continue to cause you problems as long as your digestion is poor.

Poor Digestion Can Be a Struggle

Having poor digestion is going to cause you a lot of issues. A lot of these issues are going to be a pain to deal with all the time and can have a significant impact on your health.

Pay attention to the signs above so that you know when you need to make a change. Don’t ignore the signs as well because they could lead to issues that may not be able to be changed with a simple change in your diet.

6 Weight Loss Tips for Men With Low Testosterone

When you’re not well, your body turns off what’s called the hypothalamic-pituitary-gonadal (HPG) axis — parts of the brain and pituitary gland that regulate the testicles, where testosterone and sperm are made, Dr. Anawalt says. Your body does this for a practical reason, he says: “If you’re ill, you shouldn’t be wasting your energy on sex and reproduction — that’s counter to survival at the moment.”

There’s another possible explanation for the connection between being overweight and having low testosterone, Anawalt says. Fat makes a hormone called leptin that regulates appetite. When normal-weight people gain 5 pounds from their baseline weight, the added fat makes more leptin, which turns off the brain’s appetite center and weight goes back down, he says.

“People who become obese often become leptin-resistant," Anawalt says. "Their bodies make a lot of leptin, but don’t respond to it.” The brain behaves as if the person is starving because it’s not “seeing” the leptin. When an obese person tries to lose that same 5 pounds, the brain increases hunger — causing the person to eat more. At the same time, the brain tells the pituitary gland to stop triggering testosterone production because it “thinks” the man is malnourished.

For men with low testosterone that isn’t due to a problem directly affecting the testicles or another part of the HPG axis, Anawalt says, losing weight may help to reverse leptin-resistance and increase testosterone levels.

How to Lose Weight to Help With Low Testosterone

Overweight or obese men will need to lose 5 to 8 percent of their body weight to see testosterone concentrations go up, Anawalt says. That can be difficult, but following these diet and exercise tips may make it easier:

1. Don’t starve yourself. Restricting calories can backfire on you, and Weiss advises against it. “It may lead to your body burning its own lean body mass, thus reducing total muscle mass,” he says.
2. Move every day. Anawalt suggests exercising for an hour a day. If low testosterone has you fatigued, break it into smaller chunks. Three 20-minute intervals of movement are just as good as a continuous hour, he says. If you’re new to exercise, he suggests you start walking for 20 minutes a day.
3. Add strength training. Rather than fueling up on extra protein, Anawalt suggests adding strength training to build lean muscle. Weight lifting or exercises like push-ups for 10 to 15 minutes a day three or four times a week is a good goal, he says.
4. Avoid simple sugars. Excess sugar (glucose) in your blood may reduce your testosterone levels, and the more simple carbs you consume, the more glucose is produced, says Scott Weiss, an athletic trainer and exercise physiologist in New York City. Limit your intake of pizza, cookies, cakes, and white bread, pasta, or rice. Choose complex carbs like whole grains and beans. Also avoid processed foods, Anawalt says, as they often contain simple sugars.
5. Get enough sleep. Chronic sleep deprivation lowers testosterone levels, Anawalt says, and is also linked to obesity. Insufficient sleep is also associated with lower levels of leptin and higher levels of ghrelin — a substance that stimulates appetite. Adults should get at least seven hours of sleep a night, according to guidelines published in 2015 in the journal Sleep Health. Another complication for obese people can be sleep apnea, which interferes with breathing. This can lead to a number of health problems, including a drop in testosterone in men, Anawalt says. Treatment is available, so talk to your doctor about whether you should be tested for sleep apnea.
6. Drink alcohol in moderation. Alcohol can affect your weight, which in turn can affect your testosterone level. If you imbibe on a regular basis, you may be drinking empty calories. For instance, an average beer has 150 calories, so drinking two beers adds 300 calories that could be avoided. Don’t go beyond the recommended limit of two drinks a day for men.

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What Causes Insomnia?

 

Insomnia can be caused by psychiatric and medical conditions, unhealthy sleep habits, specific substances, and/or certain biological factors. Recently, researchers have begun to think about insomnia as a problem of your brain being unable to stop being awake (your brain has a sleep cycle and a wake cycle—when one is turned on the other is turned off—insomnia can be a problem with either part of this cycle: too much wake drive or too little sleep drive). It's important to first understand what could be causing your sleep difficulties.

Medical Causes of Insomnia

There are many medical conditions (some mild and others more serious) that can lead to insomnia. In some cases, a medical condition itself causes insomnia, while in other cases, symptoms of the condition cause discomfort that can make it difficult for a person to sleep.

Examples of medical conditions that can cause insomnia are:

•     Nasal/sinus allergies
•     Gastrointestinal problems such as reflux
•     Endocrine problems such as hyperthyroidism
•     Arthritis
•     Asthma
•     Neurological conditions such as Parkinson's disease
•     Chronic pain
•     Low back pain

Medications such as those taken for the common cold and nasal allergies, high blood pressure, heart disease, thyroid disease, birth control, asthma, and depression can also cause insomnia.

In addition, insomnia may be a symptom of underlying sleep disorders. For example, restless legs syndrome—a neurological condition in which a person has an uncomfortable sensation of needing to move his or her legs—can lead to insomnia. Patients with restless legs syndrome typically experience worse symptoms in the later part of the day, during periods of inactivity, and in the transition from wake to sleep, which means that falling asleep and staying asleep can be difficult. An estimated 10 percent of the population has restless legs syndrome.

Sleep apnea is another sleep disorder linked to insomnia. With sleep apnea, a person's airway becomes partially or completely obstructed during sleep, leading to pauses in breathing and a drop in oxygen levels. This causes a person to wake up briefly but repeatedly throughout the night. People with sleep apnea sometimes report experiencing insomnia.

If you have trouble sleeping on a regular basis, it's a good idea to review your health and think about whether any underlying medical issues or sleep disorders could be contributing to your sleep problems. In some cases, there are simple steps that can be taken to improve sleep (such as avoiding bright lighting while winding down and trying to limit possible distractions, such as a TV, computer, or pets). While in other cases, it's important to talk to your doctor to figure out a course of action. You should not simply accept poor sleep as a way of life—talk to your doctor or a sleep specialist for help.

Insomnia & Depression

Insomnia can be caused by psychiatric conditions such as depression. Psychological struggles can make it hard to sleep, insomnia itself can bring on changes in mood, and shifts in hormones and physiology can lead to both psychiatric issues and insomnia at the same time.

Sleep problems may represent a symptom of depression, and the risk of severe insomnia is much higher in patients with major depressive disorders. Studies show that insomnia can also trigger or worsen depression.

It's important to know that symptoms of depression (such as low energy, loss of interest or motivation, feelings of sadness or hopelessness) and insomnia can be linked, and one can make the other worse. The good news is that both are treatable regardless of which came first.
Insomnia & Anxiety

Most adults have had some trouble sleeping because they feel worried or nervous, but for some it's a pattern that interferes with sleep on a regular basis. Anxiety symptoms that can lead to insomnia include:

•     Tension
•     Getting caught up in thoughts about past events
•     Excessive worrying about future events
•     Feeling overwhelmed by responsibilities
•     A general feeling of being revved up or overstimulated

It's not hard to see why these symptoms of general anxiety can make it difficult to sleep. Anxiety may be associated with onset insomnia (trouble falling asleep), or maintenance insomnia (waking up during the night and not being able to return to sleep). In either case, the quiet and inactivity of night often brings on stressful thoughts or even fears that keep a person awake.

When this happens for many nights (or many months), you might start to feel anxiousness, dread, or panic at just the prospect of not sleeping. This is how anxiety and insomnia can feed each other and become a cycle that should be interrupted through treatment. There are cognitive and mind-body techniques that help people with anxiety settle into sleep, and overall healthy sleep practices that can improve sleep for many people with anxiety and insomnia.

Insomnia & Lifestyle

Insomnia can be triggered or perpetuated by your behaviors and sleep patterns. Unhealthy lifestyles and sleep habits can create insomnia on their own (without any underlying psychiatric or medical problem), or they can make insomnia caused by another problem worse.

Examples of how specific lifestyles and sleep habits can lead to insomnia are:

• You work at home in the evenings. This can make it hard to unwind, and it can also make you feel preoccupied when it comes time to sleep. The light from your computer could also make your brain more alert.
• You take naps (even if they are short) in the afternoon. Short naps can be helpful for some people, but for others they make it difficult to fall asleep at night.
• You sometimes sleep in later to make up for lost sleep. This can confuse your body's clock and make it difficult to fall asleep again the following night.
• You are a shift worker (meaning that you work irregular hours). Non-traditional hours can confuse your body's clock, especially if you are trying to sleep during the day, or if your schedule changes periodically.

Some cases of insomnia start out with an acute episode but turn into a longer-term problem. For example, let's say a person can't sleep for a night or two after receiving bad news. In this case, if the person starts to adopt unhealthy sleep habits such as getting up in the middle of the night to work, or drinking alcohol before bed to compensate, the insomnia can continue and potentially turn into a more serious problem. Instead of passing, it can become chronic.

Once this happens, worry and thoughts such as, "I'll never sleep," become associated with bedtime, and every time the person can't sleep, it reinforces the pattern.

This is why it's important to address insomnia instead of letting it become the norm. If lifestyle and unhealthy sleep habits are the cause of insomnia, there are cognitive behavioral techniques and sleep hygiene tips that can help. If you have tried to change your sleep behaviors and it hasn't worked, it's important to take this seriously and talk to your doctor.

nsomnia & Food
Certain substances and activities, including eating patterns, can contribute to insomnia. If you can't sleep, review the following lifestyle factors to see if one or more could be affecting you:

Alcohol is a sedative. It can make you fall asleep initially, but may disrupt your sleep later in the night.

Caffeine is a stimulant. Most people understand the alerting power of caffeine and use it in the morning to help them start the day and feel productive. Caffeine in moderation is fine for most people, but excessive caffeine can cause insomnia. A 2005 National Sleep Foundation poll found that people who drank four or more cups/cans of caffeinated drinks a day were more likely than those who drank zero to one cups/cans daily to experience at least one symptom of insomnia at least a few nights each week.

Caffeine can stay in your system for as long as eight hours, so the effects are long lasting. If you have insomnia, do not consume food or drinks with caffeine too close to bedtime.

Nicotine is also a stimulant and can cause insomnia. Smoking cigarettes or tobacco products close to bedtime can make it hard to fall asleep and to sleep well through the night. Smoking is damaging to your health. If you smoke, you should stop.

Heavy meals close to bedtime can disrupt your sleep. The best practice is to eat lightly before bedtime. When you eat too much in the evening, it can cause discomfort and make it hard for your body to settle and relax. Spicy foods can also cause heartburn and interfere with your sleep.

Insomnia & The Brain

In some cases, insomnia may be caused by certain neurotransmitters in the brain that are known to be involved with sleep and wakefulness.

There are many possible chemical interactions in the brain that could interfere with sleep and may explain why some people are biologically prone to insomnia and seem to struggle with sleep for many years without any identifiable cause—even when they follow healthy sleep advice.

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How does poor sleep affect our ability to learn?

 

Most of us know that a good night's sleep is key for happiness and productivity, and that conversely, a night of poor sleep can have negative effects on our performance during the day. But a new study manages to find precisely the brain area responsible for learning new skills and shows how it can be affected by poor sleep quality.


A team of researchers from the University of Zurich (UZH) and the Swiss Federal Institute of Technology (ETH) in Zurich, both in Switzerland, set out to examine the effect of a disturbed deep sleep phase on the brain's ability to learn new things.

More specifically, the new study - published in the journal Nature Communications - looks at the brain's ability to change and adapt in response to the stimuli that it receives from the environment, or neuroplasticity, in the motor cortex and how it is affected by deep sleep.

The motor cortex is the brain area responsible for developing and controlling motor skills, and the deep sleep phase - also called slow-wave sleep - is key for memory formation and processing, as well as for helping the brain to restore itself after a day of activity.


Manipulating the motor cortex during deep sleep

The study involved six women and seven men who were asked to perform motoric tasks during the day following a night of unperturbed sleep, and after a night during which their deep sleep had been disturbed.

The tasks involved learning a series of finger movements, and the researchers were able to locate precisely the brain area responsible for learning movement.

Using an electroencephalogram, the researchers monitored the brain activity of the participants while they were sleeping.

On the first day of the experiment - after the first movement learning session - the participants were able to sleep without disturbance.

On the second night, however, the researchers manipulated the participants' sleep quality. They were able to focus on the motor cortex and disrupt their deep sleep, thus investigating the impact that poor sleep has on the neuroplasticity involved in practicing new movements.

The participants did not know that their deep sleep phase had been tampered with. To them, the quality of their sleep was roughly the same on both occasions.


Poor sleep keeps synapses excited, blocks the brain's ability to learn

Next, the researchers evaluated the participants' ability to learn new movements. In the morning, the subjects' learning performance was at its highest, as expected.

However, as the day progressed, they continued to make more and more mistakes. Again, this was expected.

After a night of restorative sleep, the participants' learning efficiency spiked again. But after their night of manipulated sleep, their learning efficiency did not improve as significantly. In fact, the morning after a night of manipulated sleep, the participants' performance was as low as on the evening of the previous day.

The reason why this happens, according to the researchers, is that during the manipulated deep sleep, the neurons' synapses did not "rest" as they normally would during restorative sleep.

During the day, our synapses get excited as a response to the stimuli that surround us. During sleep, however, these synapses restore themselves and their activity "normalizes." Without this restorative period, the synapses stay maximally excited for too long. Such a state inhibits neuroplasticity, which means that learning new things is no longer possible.

"In the strongly excited region of the brain, learning efficiency was saturated and could no longer be changed, which inhibited the learning of motor skills," explains co-lead author Nicole Wenderoth, professor in the Department of Health Sciences and Technology at the ETH Zurich.

To ensure that they located the right brain area responsible for deep sleep, the researchers repeated the experiment by assigning the same task but manipulating a different region of the brain.

This did not result in any changes to the participants' performance.

This is the first time that a study has proven the causal connection between deep sleep and learning efficiency.

Reto Huber, professor at the University Children's Hospital Zurich and of child and adolescent psychiatry at UZH, comments on the significance of the study:

"We have developed a method that lets us reduce the sleep depth in a certain part of the brain and therefore prove the causal connection between deep sleep and learning efficiency [...] Many diseases manifest in sleep as well, such as epilepsy. Using the new method, we hope to be able to manipulate those specific brain regions that are directly connected with the disease."