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Stress is unavoidable. You can never escape it, and that's for good reason: you're not alone in feeling stressed! In fact, according to surveys conducted before the pandemic hit 75% of Americans experienced stress - now we know how much higher this number has risen because of all these new factors coming into play post-pandemic.

One of the common types of stress that Americans experience is chronic stress. It will make you miserable and later develop health problems like high blood pressure, heart disease, anxiety, depression, and diabetes. But, what can you do to minimize stress? Are there any processes that you can do to relieve it? 

In today's fast-paced society, it can be difficult to find ways of relaxing and diverting your stress. Relaxation is important for reducing the body, emotions, and mind from any negative effects that are caused by anxiety. One way you could achieve this would be through meditation or deep breathing exercises because these activities help focus on a specific thought or object outside of yourself while simultaneously shutting out distractions like traffic noise in order to create peace within oneself which will lead to a more calm state of being after each session.

There are many different methods you can use when looking for relaxation tactics such as yoga classes where one learns techniques about improving balance and increasing energy flow throughout the muscles with controlled posture.

How Does Deep Relaxation Manage Stress

Can Deep Relaxation Cure Stress

Deep relaxation is an activity that allows you to reap a number of benefits. For instance, deep relaxation has been shown to improve your energy levels and digestion as well as maintain good sleep habits. This can also help reduce frustrations and increase self-confidence which improves decision-making skills; all these things contribute to improved mental health over time.

Meditation is a way of life. It's like exercise for the mind, and it can help you live in peace with yourself. This article outlines some deep relaxation processes to ensure your overall wellness by minimizing health risks that might occur in future years because they build up during stress periods.

It's important to invest time in meditation, even if it only lasts for one minute. Meditation is the first step towards relaxation and stress prevention. 

One of the primary contributors to stress is loneliness. Loneliness can lead to many health risks and problems because it leaves you without a support system when things get tough. It's important that we have someone who cares about us, so they are there for us in times of need - whether emotional or physical needs arise from our stresses on any given day. 

One way people cope with this type of stressful environment is by joining groups where they feel safe and belong; these supportive communities help them physically as well as emotionally deal with various types of daily stressors like schoolwork, long work days or family issues--whatever comes up! This kind of community helps create a warm place where one feels desired/wanted which translates into feeling relaxed every time you come home after work.

What are the four Principles to Relax Deeply?

Relaxation is something that you can try to develop and learn by yourself. It is not a talent, but instead an ability which anyone has the potential for if they practice mindfulness techniques with core principles in mind. 

When someone practices relaxation skills correctly, it will be much easier for them to achieve less stress throughout their life--and all without any help from outside sources! Prince Health & Wellness in Woodlands, Texas recommends you try any or a combination of these relaxation methods.

  1. Sleep is one of the most important things you can do for your health. Sleeping helps heal and recharge your body, but three out of five Americans still don't get enough sleep. It's not uncommon to feel stressed if you're sleeping less than eight hours a night; it will affect how well-rested and refreshed you are at work the next day as well as other areas in life like studies or relationships with family members.
  2. Balanced diet is one of the best ways to manage stress and keep your body healthy. Eating foods rich in vitamin C can help you get essential nutrients that maintain a balanced cortisol level, which reduces chronic health risks like developing heart disease or cancer from high stress levels. You will also have more energy when your adrenal glands are functioning properly! A good way to reduce cortisol production is by eating vegetables on a daily basis--they're an excellent source of vitamins and minerals for boosting immunity against infections while promoting cardiovascular wellness (and preventing diabetes!). On top of all this, they make food taste amazing so it's easy to stick with them even if you don't feel hungry at first glance!
  3. Learn to relax. Relaxation is a skill you can learn and it will make everything better. Know that when your mind stays calm, focused, and relaxed for longer periods of time; the benefits are endless! You'll be healthier mentally as well as physically--just think about all those amazing things just waiting on autopilot with this simple trick! Looking for good qualities in yourself or other people while managing whatever situation may arise brings an even greater sense of peace than before - so start living life feeling like something's easy instead of tough. 
  4. It is important to create some time for relaxation in your life. You should find ways to take a break from work, exercise and improve yourself so that you can look after both ends of the spectrum - mental as well as physical health
  5. A good way would be taking up an activity like Yoga or Meditation which will help you relax without having any adverse effects on your body.

Final Thoughts

Deep Relaxation is a priority that must be achieved in order to minimize stress and health problems. Being relaxed can improve your overall productivity and wellness, so remember the time when you choose yourself by improving healthy habits. You created an impact on both your body and mind!

With a change in mindset and the application of good habits, you can achieve deep levels of calmness. It is important to remember that stress will only steal your happiness if it's allowed to - take control now!

One out of nine men will be diagnosed with prostate cancer in their lifetime and it's happening more often than ever before because the population grows older at a fast rate. Prostate cancer develops from cells that are found near your bladder or rectal area.

Doctors have been searching for alternative methods other than drugs or surgery to prevent prostate cancer including chiropractic care; however, sometimes it's as easy as eating well-balanced meals and exercising consistently.

What Causes Prostate Cancer

Ways to Reduce the Risk of Prostate Cancer

Doctors have not yet come up with a concrete cause for prostate cancer. However, they think that it began in the cells around your prostate which altered its DNA. It's important to note that this DNA is used as storage of instructions throughout our body and provides direction on how to behave or function accordingly according to what those genes are telling them. Once the DNA in your body is disrupted, cells may be produced at a higher rate. In this process there's an increased risk that unhealthy and abnormal cells will live in your body. Unhealthy or cancerous cells can develop if not caught early on; they are called tumors which cause tissues to move abnormally making them hard to get around for everyday activities like walking or running. These tumors also have a high chance of spreading outside of the original site where it started from and destroying other parts of my body too such as lungs, liver, kidney and even brain tissue.

What are the Risk Factors Associated with Prostate Cancer

There are different factors that increase the risk of having prostate cancer. Here are the things that you must pay close attention to.

Old Age. The prostate is a gland that sits at the base of your bladder. It supplies fluid to help sperm travel during sex and urine flow when you urinate. Prostate cancer starts in cells which line these glands, called prostatic adenocarcinomas (PA). One report found that as men age their risk for this type of PA goes up from just 1% per year before turning 50 years old, to 2-3%.

The chance may be higher than previous estimates because more research has been done on it over time or simply due to better detection methods like PSA testing

Race. Black men are more likely to develop prostate cancer, and it's typically worse than in other races. Most people believe this is due to genetics or diet but there isn't enough evidence for either theory yet.

The percent of black American males aged 40-49 diagnosed with prostate cancer was 13% according a study by the National Cancer Institute found that African Americans have about an 80% chance of developing some form of prostatic disease during their lifetimes as opposed from the 75 % white guys; blacks also tend to get aggressive forms which grow faster than whites do (ref).

Family History. The chance that you will get prostate cancer varies according to your family's health records. If one of them has a history, then it is likely that they are at risk too and should be tested for the disease as soon possible.

Obesity. Prostate cancer can be fatal if not treated. Overweight men and women are at a higher risk of developing prostate cancer, so it is important to maintain your health by staying active and following healthy eating habits. 

What are the Symptoms of Prostate Cancer

 

Prostate cancer does not provide particular signs during its early stage. That is the reason why it is difficult to determine what causes it and people can experience these symptoms without even knowing they have prostate issues, so it's important that you know your body well in case there are any problems.

What are the things to do to Minimize the chances of Prostate Cancer?

In order to stay healthy and live a happy life, you need to take care of your body. Your first step is to eat well so that it can protect itself from diseases. The better the food choices are, the more likely your body will be able fight off those nasty illnesses. When we're eating right for our bodies' needs- which includes being physically active as often as possible--we feel confident about ourselves because there's no fear or worrying when things go wrong with us anymore. 

Manage your Bodyweight. Researchers are looking for a connection between cancer, exercise, and essential nutrition. Obesity is associated with prostate cancer risk but not good enough body nutrition.

Reducing your risk of prostate cancer comes with proper exercise and a balanced diet. You can start by maintaining a healthy weight and following the waist-to-hip ratio to measure this accurately.

What are the Complications Associated with Prostate Cancer

There are different complications that you will encounter associated with prostate cancer. Here are the things that you must note.

Prostate Can Spread Drastically. Keep in mind that prostate cancer can metastasize, especially in surrounding organs like the bladder or lymphatic system. Once it reaches your bones, you may experience pain and even break your own bones. 

Incontinence. According to the Mayo Clinic, prostate cancer can cause incontinence and lack of control in urination. This is because it may have spread into nearby tissues that are involved with bladder function. There isn't a one-size-fits all treatment for this condition, but treatments range from medication (where you take pills throughout your life), surgery (removing or damaging part of the prostate gland) or catheters which attach on both ends to help urine flow out more easily. 

How to Achieve up with Waist-to-hip Ratio

Having a healthy weight starts with measuring the waist-to-hip ratio, which is done by taking measurements of your stomach and hips for an accurate reading. You can find these measurement points on yourself using this easy guide: start at the thinnest part of your waist (usually around where it hits or dips inwards), measure up over both sides from there until they meet just below the widest point on either side of the hip area. Divide those numbers into each other for a final outcome.

A healthy waist-to-hip ratio is important for both men and women. Men who have more than 0.9 in their belly, and woman with a greater circumference of her hips are considered overweight according to scientific research To maintain your body, you must:

Maintain your physically active body. You can start participating in exercise or fitness programs both conducted in gyms or online. It is one of the best ways to keep your body active while you are at home on a rainy day. You can also enjoy these activities together with your family, which will make this process more fun and enjoyable for everyone involved. 

Eat Proper Meal. When you’re dieting or eating healthy, it is essential to regulate your food intake and make sure that the body stays active. Eating a balanced diet of vegetables, seeds, nuts and proteins will help sustain those foods which are necessary for the human body while also reducing any risk in diseases like prostate cancer.

Regulate the Carbs and Fats Intake. This is a really simple thing to do that can have some serious health benefits. All you need to do is switch your diet for the ketogenic one, which means cutting out any carbs and fats. It sounds pretty tough but it's actually not as bad as you would think since there are all sorts of great foods available on this type of diet like fruit or veggies or even full-fat cheese.

Minimize eating processed foods. Processed foods are dangerous and have the ability to cause prostate cancer. In order for you to maintain a healthier lifestyle, it is best that you minimize eating processed food as much as possible in your diet.

The new year is a time for resolutions, but it's not too late to make one that will really change your life. Don't just think about the short term and put off something you'll benefit from in the long run - start this resolution now!

It is true that achieving a healthy diet can be overwhelming but it's not impossible. The key to success isn't always making huge changes, sometimes the best solution is smaller habits such as eating one less sugary snack every day or drinking more water throughout the day which will help you get on track for your goal!

The keto diet is becoming a trend among people looking for quick, dramatic weight loss. The Keto on the MaxLiving Advanced Plan can help you change your bad habits into becoming a habit that will make life easier and healthier in so many aspects. Here are some tips to help you beat sugar cravings without difficulty, attain your best weight, enjoy stable energy levels and more!

Why Keto Works With The MaxLiving Advanced Plan

MaxLiving Advanced Plan

MaxLiving Advanced Plan is designed to help you change major habits that can make your 2021 the healthiest year ever. The plan includes a framework with proven results, and similar in many ways to MaxLiving Core Plans, but geared towards those who want maximum benefits from their current lifestyle changes or are trying out new behaviors like adding more healthy fats while eliminating unhealthy ones. Similar plans include Protein-diet from naturally raised animals which maximizes what they eat--whether it's fish on Friday or steak on Saturday!

What makes the Advanced Plan different from the Core Plan is that it eliminates all sugar, though little sugar comes in the form of low-sugar fruits and berries which are best consumed early in the day. This idea aims to reduce consumption of inflammatory foods by eliminating sugars and instead focusing on using fats for energizing purposes.

Generally, the Advanced Plan widens the core plan to help address the various health and metabolic challenges, including:

Change Your Habits

Losing weight is hard work and it can be a confusing process at times. But make sure you're not cutting out the carbs in your diet because that's just as bad for you! It takes patience to see results, but if you cut sugar intake while adding low-carb vegetables into your diet, then I promise good things will happen including achieving an ideal weight where stable energy levels are enjoyed by all who try this plan. This type of healthy lifestyle will lead to great health improvements overall too - so give it a chance now.

According to research, getting sufficient protein is a reliable way to ensure that the weight you gain from dieting isn't muscle but fat. The keto-diet can help with this by exchanging carbs for fats which balances insulin levels and reduces inflammation. Adding more healthy fats like avocado or nut butter will keep your energy stable while trying not too overdo it on unhealthy dietary choices as they could derail you in achieving your ideal body goal of losing weight.

If you're following a keto plan, and it requires 1500 calories per day, make sure to get the right amount of protein.

Carbs – 20-30 g = <30 x 4 = 120 cals

Proteins – 25-30% of cals (1500 x 30% = 480 cals per day) = 450cals / 4kcals/g = 112g protein

Fats – 60-65% of cals = (1500 x 65% = 975 cals per day) = 975/9cals/g = 111g fat per day

Step-up Your Keto Diet Resolution with the MaxLiving Keto Bundle

The Keto Resolution doesn't just work for the New Year. Changing habits can make you healthier in more ways than one, and a step-by-step plan is an excellent way to maximize your efforts with Maxliving's Keto Bundle that contains five different tools such as advanced keto options which will lead you on the path to success.

You can find that making minor changes in your goals, like mastering the Keto diet is an easy and sure way to create long-term changes. It's exciting when it makes a difference for the health benefits you'll enjoy later on!

Heart disease is one of the most common chronic medical conditions worldwide and is the number one cause of death in many countries, including the United States. This condition provides several warning signs, including chest pain, difficulty breathing, and excess pressure or tightness in the chest. Obesity, high cholesterol levels, and high blood pressure are the main risk factors leading to heart disease—and driving these is chronic inflammation.

Inflammation is often slow and lingers around and can stay undetected for months or years before its manifestations become noticeable. Chronic inflammation has a pivotal role in developing heart disease, leading to irritated blood vessels, excess plaque growth, trigger blood clots, and loosen plaque in arteries. Luckily, you can control and reverse inflammation by merely changing your lifestyle choices.

Follow the following methods to lower your inflammation levels and prevent heart disease.

Eat the Right Foods

Preventing Heart Disease: How to Lower Inflammation for a Healthy Heart

The food you eat is as important as the medications and supplements you're taking for your health since they're great at protecting your body against inflammation. Making generally better choices in your diet, including fresh vegetables and fruits, while reducing your intake of junk food filled with refined sugar and trans-fat, can make a big difference. It's best to add more fruits or vegetables and other foods rich in omega-3 fatty acids, like cold-water fish and flax seeds, to your diet to lower inflammation more efficiently.

One of the best diets for heart disease prevention is the Mediterranean diet, which lowers inflammation significantly. The diet mainly focuses on fruits, fish, whole grains, fish, and vegetables while limiting unhealthy fats like saturated fat and trans fat present in red meat, butter, and egg yolks. It also limits the intake of processed and refined sugar and carbohydrates.

Keep Blood Sugar Levels In Healthy Levels 

Limiting or avoiding simple carbohydrates, including processed white flour, refined sugar, white rice, any food products rich in high fructose corn syrup, can trigger inflammation. An easy rule you can follow and wouldn't forget is to avoid eating "white foods," including white bread, rice, and pasta, alongside foods made from white sugar and flour.

Make sure to make your meals revolving around lean proteins and whole foods rich in fiber like vegetables, fruits, and whole grains, such as brown rice and whole-wheat bread. When buying food, check its labels and confirm it uses whole wheat or whole grains as its first ingredient.

Be More Active 

When you don't overexert yourself, exercising can help prevent heart disease and lower inflammation by lowering blood pressure, helping you lose and manage your weight—reducing your risks for other chronic conditions like type 2 diabetes. Following a moderately leveled workout routine has a direct effect on inflammation, decreasing damaging inflammation.

Experts recommend trying to be physically active and engage in moderate workout sessions for at least 30 to 45 minutes every five or more days every week. Aerobic exercises and weight or resistance training are the best choices in lowering inflammation.

Never Neglect Your Teeth 

Not many people know this, but teeth play a huge role in inflammation. Inflammation in your mouth alone can expand to your body's blood vessels, making the maintenance of your teeth crucial. This scenario works as bacteria build up on your teeth, infecting your gums, causing them to become inflamed. Inflammation in your mouth then extends to your body's bloodstream, causing inflammation in the blood vessels.

That's why make sure you brush and floss your teeth every day and meet up with a dentist when you have red or bleeding gums.

Temporarily Stop Consuming Dairy and Gluten 

Gluten and dairy are components that don't usually cause inflammation or swelling in relatively healthy people unless they're suffering from an allergy, have high intolerance, or have celiac disease. However, dairy and gluten can be irritating when a person's already suffering from an existing inflammation. Some individuals find it beneficial to cut off dairy, gluten, or both for a set period, usually a few weeks, while indulging in an anti-inflammatory diet.

After the set period, you can slowly begin to consume gluten and dairy products again to see if it's still causing inflammation.

Relax 

No matter how active you are and how healthy your diet is, chronic inflammation won't go away entirely if your stress levels are through the roof—and even if stress isn't much of an issue in your everyday life, learning how to manage and cope with stress is crucial. That's why it's best to know how to handle pressure to prevent new inflammation. You can do this by finding healthy ways to escape or ease stress, such as practicing yoga, meditating, or going on a walk.

Following all those things, offer quick psychological relief and anti-inflammatory effects physiologically.

Go Fasting 

Although this isn't an ideal method for everyone, going "fasting" at certain times of the day is a great way to reduce inflammation. That's because intermittent fasting (IF) provides several anti-inflammatory effects due to its irregular eating patterns. You can approach fasting in many ways, but one of the easiest ways is starting with a 12-hour fast, meaning if you eat dinner at 7 pm, you can only drink water until 7 am the following day. Several studies have proven that regularly going on an intermittent fast can help reduce heart disease risks, improve insulin sensitivity, boost brain health, and prevent inflammatory bowel disease.

Be Gentle With Your Gut 

There's plenty of hype regarding probiotics when it comes to weight loss and general gut health. However, it would be best if you also considered those microbes already present in your body. It's best to protect these existing "good bacteria" by cutting out trans fat and sugars in your diet and opt for natural foods. Besides that, consuming probiotic-rich foods like yogurt, kombucha, and kimchi every day is a great way to take care of the good bacteria inside your body, as they're one of the many cornerstones to lowering inflammation long-term.

Opt for Green Tea Instead of Coffee 

If you love drinking a cup of joe every day, it's best to swap them with a cup of green tea instead. That's because green tea leaves are rich in polyphenol compounds, helping reduce free radical damage and stop further inflammation. Plus, several studies have suggested that regularly drinking green tea can help reduce one's risk of developing neurodegenerative diseases, including Alzheimer's disease and other medical conditions like cancer and joint issues.

Reduce Alcohol Intake 

If you're the type of person who needs to have a nightly glass of wine or cocktail, consider stopping for a couple of days. This method is temporary and doesn't need to be long-term. However, reducing your alcohol intake briefly alongside other anti-inflammatory strategies can help your body reduce existing inflammation naturally.

Additionally, several studies have suggested that moderate alcohol consumption can provide several benefits, but it's easy to cross the line from beneficial to harmful.

Spice Up Your Meals 

When preparing your meals or eating out, make sure you always have a bit of garlic or spice added. That's because fragrant and pungent-smelling spices can ease inflammation. There have been several instances where incorporating garlic and herbs or spices like turmeric, ginger, and cinnamon was shown to reduce inflammation that could eventually lead to heart disease and other medical conditions.

Have Enough Sleep 

Going to bed a bit earlier and getting more sleep can make a huge difference in your health and inflammation. That's because not getting enough sleep can trigger inflammation, even in the healthiest people, increasing risks for metabolic problems—leading to obesity and heart disease.

Inflammation Isn't Always Bad

Although excessive inflammation can result in chronic medical conditions like heart disease, it isn't always bad. For instance, when you cut your finger, your immune system will release white blood cells to heal and seal off the injury naturally. During this, you might experience redness, heat, swelling, and pain—and this type of inflammation is healthy and can be a lifesaver.

This type of inflammation will do its job and gradually calm down by itself. However, when it doesn't, it leads to chronic inflammation, which is responsible for numerous diseases and causes three out of five deaths, mainly due to obesity, diabetes, and heart disease—with the latter being the leading cause of death across the world. The good news is, with proper nutrition, exercise, and the good habits mentioned, you can reduce your inflammation that contributes to the many risk factors that, if left unchecked, lead to heart disease.

Remember that it can take a while for inflammation in the body to build and cause detrimental damage, meaning it won't go away overnight. However, switching to good lifestyle changes can help over time, giving you the best chance of living healthier in the future, and what better way to achieve this than having the assistance of a professional? Dr. Ashley Prince is one of the best chiropractors that can help with inflammatory issues.

Dr. Prince offers traditional chiropractic therapy and adjustments to reduce inflammatory agents. She also creates tailored treatment plans for each patient, helping lower inflammation and prevent heart disease—bringing natural wellness to you and transforming your life through sustainable health. Book an appointment with Dr. Prince today to achieve better health and wellness over time.

You can find toxins everywhere. Even when following a balanced and healthy diet, you can't avoid them. Nearly 70% of traditionally grown produce comes with pesticide residues. In other words, they often come coated with toxins. Besides food, other things people encounter daily, including electronics, personal care, and cleaning products, contain high levels of chemicals leading to several health issues, such as hormonal imbalance or reproductive problems. 

Superfoods: Top 10 Foods to Try and Boost Body Detoxification

Even the water you drink can be contaminated with toxins, ranging from arsenic to cadmium, including other chemicals that experts themselves don't know much about—and all these can create a toxic burden overwhelming the body's ability to detoxify. Although you can't eliminate toxins, you can reduce their impact, and the best way to do that is by eating real and natural foods. 

Here are the top foods that help in giving your detoxification a boost. 

Lemon

Lemon is one of the most famous foods in detoxification and is a staple of many detoxifying diets. This fruit is jam-packed with vitamin C, one of the best antioxidants for fighting disease-forming free radicals inside your system. Plus, its citrus properties provide an alkaline effect on your body. That means lemon can help restore your body's pH balance, improve your immune system and enhance its detoxifying abilities. 

The best way to reap the benefits of lemon is by drinking lemon-infused water every morning, helping flush out all the toxins in your system. Try to start your day with hot water and a slice of lemon, flushing out and cleansing your system first thing in the morning. 

Ginger

If you've been consuming too much junk food and it has caused your digestive system a couple of problems, it's wise to add some ginger to your diet. It's a great food that can reduce nausea and enhance digestion, minimize bloating, and reduce gas. The best part is, ginger is rich in antioxidants, making it an excellent food for detoxification and boosting the immune system. Many individuals use ginger water mixed with lemon juice as a detoxifying drink—but you can also try pre-made ginger tea or adding freshly grated ginger to your favorite juice. 

Garlic

Garlic is known initially to stimulate digestion and appetite, helping control stress, preventing stomach acid build-up that usually overproduces when a person becomes nervous. It's considered one of the most potent superfoods that help detoxify the body. In alternative medicine, garlic has long been famous for its many benefits to the heat. However, it's been recently discovered the pungent-smelling food is 

excellent at detoxification. 

That's made possible as garlic isn't only antiviral and antibacterial—but it also contains high levels of allicin, known to promote and improve the production of white blood cells to fight against toxins. The best way to eat garlic and garner all of its detoxifying benefits is by eating it raw, which you can do by adding crushed garlic to your salad dressing. 

Artichoke

If you've recently been having too many fatty foods and alcoholic drinks, adding steamed globe artichoke leaves to your daily meals is an excellent way to detoxify your body—helping it get back on track. Globe artichoke leaves are rich in antioxidants and fiber, helping your body digest fatty foods faster. Additionally, globe artichoke leaves are famous for their ability to stimulate and improve one's liver function, which is the body's primary toxin-fighting fool, making it an excellent superfood for detoxification. 

There isn't a specific artichoke detox diet, and you don't need to begin following a diet composed of artichokes. The best way to get optimal results and providing your liver with ample supply is by using different ingredients and nutrients alongside artichokes to boost its overall functions. Avoid following stringent and restrictive regimens limiting your balanced nutritional intake, as these can do more harm than good. Instead, follow a well-balanced diet consisting of foods from each major food group with artichokes in between. 

Green Tea or Hibiscus Tea

Although green tea isn't a food, this drink is worth mentioning as it one of the best sources for detoxifying properties. Green tea is one of the most famous healthy beverages worldwide, with many people consider it the go-to "good for you drink," and has been used as a medicinal aid for millennia. It's rich in antioxidants, helping to keep your body balanced and protecting you against free radicals known to cause aging and degenerative diseases. Due to its rich detoxification properties, green tea has frequently been shown to protect against different types of cancers. 

Another tea that provides ample amounts of detoxifying properties is hibiscus tea, aiding in faster weight loss. Drinking hibiscus tea can help you lose weight faster as the flavonoids in the hibiscus plant are known to be rich in antioxidants, counteracting bloating by influencing how aldosterone affects your body. Adding green tea or hibiscus tea to your diet plan is a great way to detoxify naturally. 

Beetroot

Beetroot is rich in betalains. It's a phytonutrient known to provide powerful antioxidant and detoxification properties. For a long time, beetroot has been known as the liver-protective food, acting as an excellent liver cleanser, helping in flushing out toxins. That's why for individuals looking for a quick health-boosting and detoxifying food option, you can never go wrong with beetroot. 

It's packed with magnesium, vitamin C, and iron and has been widely accepted as a superfood. That's because of the many health benefits it offers aside from its detoxifying properties. Not only is beetroot great in supporting liver detoxification, but it's also great for the skin, hair, and cholesterol levels. For the best results, add raw beetroot to your salads.  

Cabbage

Many celebrities have famously resorted to the cabbage soup diet whenever trying to lose weight and getting shape fast before attending a big event. However, cabbage isn't only great for weight loss—it's also a fantastic food for detoxification. Like most cruciferous vegetables, including broccoli and kale, cabbage is rich in the chemical sulforaphane. This chemical helps the body fight against toxins. Additionally, cabbage can supply the body with glutathione, an antioxidant that improves the detoxifying function of your liver. 

Fruit 

Fruits are rich in vitamins, minerals, fibers, and antioxidants, making them a crucial part of any detox diet. The best part is, they're relatively low in calories, meaning you can chow down on fresh fruits as much as you'd like. Increasing your intake of fresh fruits from different kinds, whether it's apples or berries, will result in brighter skin, silkier hair, and better digestion. 

Luckily, it's easy to incorporate fresh fruits into your diet, so try starting your day with chopped fruits, a smoothie, or a fruit salad. 

Watercress

Like many green herbs and vegetables, watercress is a great detox food, acting as an all-natural health booster. Watercress leaves are jam-packed with many detoxifying nutrients, ranging from potassium, zinc to vitamins B, C, and E. It also possesses natural diuretic properties, helping flush out toxins from your body. For you to reap the benefits of watercress leaves, add a handful of watercress leaves to your soup, sandwich, or salad whenever you're preparing your meal. 

Whole Grains 

If you're looking to cleanse your body and give your health a boost, it's best to cut down your consumption of processed foods and opt for healthier options instead. Try supplementing your diet with natural whole grains like brown rice and oatmeal, rich in many significant detoxifying nutrients, such as vitamin B, magnesium, phosphorus, and manganese. Brown rice is rich in fiber, ideal for cleansing the colon, and in selenium, which helps protect the liver and improve your overall complexion. 

Does "Detoxing" Really Help?

Detoxing has several uses. In natural health circles, it usually refers to dealing with environmental exposure to toxins, gastrointestinal issues, or autoimmune diseases—and is also used for general body cleansing and preventive care. This process can help in weight loss, improve digestion, and fight against inflammation, allergies, and fatigue. However, since detox has become such a famous health buzzword, many take advantage of it and use its name to sell products and services with no scientific basis. 

So, before you begin your detoxification journey, make sure to research before joining a regimen or program. Remember that the best and safest way to detoxify is by eating "real" and healthy foods, like the ones mentioned earlier. 

Although there's no solid way to eliminate toxins from your life, you can remove the chemicals that interfere with your system's functions and overall health, supporting your body's ability to detoxify naturally. Eating any of the foods mentioned can help give your detoxification processes a much-needed boost. If you're looking to bring your detoxification to the next level, consulting with Dr. Ashley Prince is your best choice. 

Dr. Prince is an experienced chiropractor who dedicates herself to providing 100% holistic treatments to ensure optimal health and wellness, ranging from chiropractic therapy to wellness care. She not only treats patients, but she also teaches you about the power of chiropractic—empowering you to live a longer, pain-free, and generally healthier life. 

Book an appointment with Dr. Ashley Prince today and achieve a naturally healthier life. 

Life can be immensely busy, especially for people who need to work hard for their future. It gets so busy every day that the direction and balance between life and work become unclear. Most people feel the need to juggle with their life and work, and it seems they need a few more hours to complete their tasks to make it work for them. It is considered a red flag already because it only means you are letting non-vital tasks take as your priority and forget what really matters. Fortunately, some know how to manage their day and time with a planning system. It's more beneficial in so many ways, even the simplicity of the most popular Eisenhower Matrix that some people are using today. It is named after the 34th US President, Dwight D. Eisenhower.

This famous matrix is based on the President's principle that defines, "the urgent are not important, and the important are never urgent." You will learn in this article how to start your day with the right exercise and how it helps you focus on what matters in life. This article will also deliver an exceptional range of physical and mental benefits with a list of successful habits that benefits all aspects of your life.

Improving Overall Well-Being And Mental Focus with Morning Exercises

Morning exercises start your day with what is vital.

Before you go to bed from last night, you have already scheduled an exercise routine for the next morning. It becomes then the first task of your day. It effectively follows the principle from the Eisenhower Matrix, stating "what's important and urgent, and what's important and non-urgent." So you will see that when you focus on essential things right after you open your eyes in the morning, it provides excellent benefits, resulting in an early wake-up call.

Nourish your brain for success through goal achievement.

The brain can supercharge even more if you only focus your day on what's essential. It is attained through the positive supports that accomplished goals or plans bring about. According to studies, goal achievement is connected to all other behavioral changes, increasing drive, desire, and motivation to work hard and attain different goals. As the famous quote says, "Success begets success, and lack of success reinforces more inactivity."

Starting your day with the right exercise will not only draw up your day with more positive views by attaining your first goal, but it will also lead to positive changes in character, mood, and drive. It will give you the fulfillment you'll bring throughout the day, as well as incredible changes in health, performance, and overall well-being.

Exercise advances the body and brain for performance.

Your body releases the neurotransmitters dopamine, or the "feel good" feeling and noradrenaline in the brain. Exercise, as everyone knows, helps burn fat chemicals called catecholamines in the body. It releases the fat from the body's storage place so it can be burned as fuel. The combination of exercise and underlying natural factors has proven to be the key to improving a person's physical and mental well-being without using any prescribed drugs.

The Best Foods For Your Morning Exercise Routine

It would be best if you ate first before doing your morning workouts. And the food to take may vary from individual to individual. Some manage to eat light food to withdraw the sense of having an empty fuel tank on their body. In the past, carbohydrates were the best. Still, researches are stating that eating portions of fats and proteins keep the blood sugar level of a person stable while limiting the insulin releases from carbohydrates. It hinders the fat-burning process.

If you got a sensitive stomach, you might want to try working out in a fast way using coffee, water, or unsweetened tea. These choices have no shown effect on the performance of an individual. To know the right balance, sometimes you have to experiment with the food you plan to be part of your pre-workout fuel. Remember that some options might work for others, but not for you. So, you have to find the food that suits your exercise routines as well.

The Type Of Exercise Bests For Morning Workouts

If you are on a diet, exercise comes next. You want to incorporate it with your diet plan or program to burn fats and improve muscles. But again, the exercise suited to a person varies to what his body exactly needs. Some fitness experts found better results when their clients skip the 20-min treadmill routine and do the combination of high-intensity interval training and weight resistance instead. Others still believe that getting into a treadmill is a big help.

High-Intensity Interval Training or HIIT is a training plan which is an alternative to the All-Out Intensity Training. It is followed by a Low-Intensity Workout or rests, at least for a short period. Researchers of HIIT found this option useful in losing fats and managing diseases (type 2 diabetes), and building muscle. According to one study, obese or overweight clients increase their muscle size during the 3-week HIIT plan.

If weight resistance training is something new for you, you need a personal coach who can guide you and help you with your resistance-training routine development. This routine corrects the weight level resistance and improves muscle gain in a safe and effective manner. Resistance workout routines improve strength, preserve lean muscle mass, and burn fat effectively. But that's not everything it offers. One study called Resistance training is medicine: effects of strength training on health” states that there are many other benefits of building muscles through lifting weights.

Why Exercise Is Considered One Of The Best Medicines

If you hear the news, you already know the protocol: wash your hands frequently, sneeze or cough into your elbow or a tissue, self-isolate if you believe you have the symptoms or in contact with someone who is infected, clean surfaces, and more. The drill and recommended precautions continue until a vaccine for COVID-19 is developed.

However, if you are on this page reading this article, the good news for you is that you are already concerned about your health and looking for ways to boost your overall health and immune system. And one best way to fight the disease brought by COVID-19 is to prepare your body through exercise.

If only exercise were a prescribed medicine pill, it would be a wonder drug. Yes, because it can be your best medicine. To the point that it's so powerful because of the many positive effects, it brings to a person. It improves everything from general well-being to cardiovascular issues to musculoskeletal problems, mental health, depression, and anxiety.

It only means that aside from getting yourself into shape and becoming fitter and more robust, it also impacts your overall health and performance.

The Benefits Of Morning Workout Routines

It powers your mindset with more positivity in life by achieving your first goal in the morning. You are able to start your day with what is truly important.

Goal achievement is linked to positive behavioral changes and nourishes the brain. It also increases life's motivation, desire, and drive to work hard and achieve all your goals.

Workout routines release natural factors that implement positive changes in someone's mood, fulfillment, and drive to get into physical performance and improve health and overall well-being.

By considering HIIT as your exercise choice, you will get the best and most efficient result with time-effective exercise routines in just a short time.

Starting your day with good workouts puts yourself into the right focus and brings you many physical and mental benefits. It lets you make all successful habits that improve all phases of your life.

What happens to your body when you exercise regularly

Exercise helps pump enough blood throughout your system and increases the heart rate. It's the reason why it raises the actual core temperature on your body. Having regular exercise helps your heart become stronger, and your body becomes more efficient. If you exercise, it lessens your heart's resting rate by 5 to 25 beats every minute. It is when endorphins are being released. It is a chemical your body releases when you do an exercise. The endorphins are linked with your brain receptor to lessen the perception of pain. The endorphins give you a happy feeling every time, accompanied by a more positive outlook in your life.

As your body temperature rises, the energy your muscle needs starts to develop, especially when you continue working out. The body will burn the calories from the carbs and fats you eat, which undergo a series of chemical reactions and produce essential heat your body requires. By this time, your heart gets even stronger. And if you have a stronger heart, you are at a low-risk of getting illnesses or any kind of disease.

One thing is for sure, exercise helps your brain to function well in the right way. According to studies, exercising levels up the size of your hippocampus. It is a term associated with learning, and memory occurs in your brain. In other words, getting regular exercise will also prevent you from the risk of getting early Alzheimer's and dementia.

What happens if you don't have proper exercise

Simple. If you don't exercise, your muscles will lose their bulk and weaken your whole system. Remember that you need your muscles for breathing, walking, holding things, and a lot more. Without exercise, you do less activity and become more breathless. If you continue to evolve inactively and remain still, you will feel worse about your life, that even the simplest thing will be hard to accomplish.

Integrative Medicine is the new health practice in one meaningful way, which is different from today's mainstream medicine practices. The mainstream of integrative medicine focuses on managing the symptoms and emphasizing the use of the body's healing power in a more natural way. The goal is to help rectify the leading cause of the disease.

Integrative Medicine Approach's 5 Essentials

The recommendations given are grouped into five essentials. It includes nutrition, exercise, mindset, minimizing exposure to toxins, and chiropractic care. These five essentials are exceptionally powerful because they center on lifestyle's simplicity choices to avoid illnesses and boost the main components of health. This article will give insights about these five essentials so everybody can reflect on how possible you can integrate health's essential factors this year and set yourself for better health goals in the coming years to come.

Chiropractic Care

There are many justifications why a lot of people are going to chiropractors. The ranges from the neck, joint pain, and back limit a person's mobility, to extreme headaches that drain your focus and ability on work and other commitments. These are some of the many issues why you need to visit a chiropractor. One annual visit to a chiropractor will serve as a preventative measure to keep you and your spine in good shape.

While the main focus of chiropractic is the manipulation of the spine, chiropractic care also includes other therapy like manipulative therapies, ergonomic training, exercise, and postural education. Chiropractic care is safe for most people. It is a non-invasive and drug-free treatment that helps your spine and other musculoskeletal issues. Yes, this is another type of alternative medicine that may benefit everyone.

Ask yourself the following questions below if you take stock of your chiropractic care this year.

Nutrition

It plays a vital role in your living lifestyle by knowing how foods affect your looks, feelings, and performance differently. Sometimes, the basis depends on the food you are eating. Having good nutrition prevents you from many diseases and promotes health. Your body needs different kinds of nutrients from the food you acquire, and it's divided into six categories. They are known as carbohydrates, proteins, fibers, fats, water, vitamins, and minerals.

Below are the primary lists outlined for a healthier diet that can help you evaluate the nutrition plan you need this year and make better choices in the coming years.

1. Your diet must include healthy fats and consume less of the damaged fats.

Healthy fats are food or supplements with Omega-3 in them like walnuts, salmon, and flaxseed. They are the kind of fats that exist naturally in food like seeds, eggs, avocados, nuts, coconut, and olives.

Damaged fats are those added trans fats and hydrogenated oils on food. It includes pasteurized dairy products like ice cream and cheese made from pasteurized milk.

2. Your diet must include proteins from animals raised without using antibiotics, growth hormones, animal by-products, or corn feed.

The cleaner the animals, the better source of proteins it can provide. It includes the essential amino acids. It gives excessive levels of healthier fats, free from antibiotics and growth hormones that may give the people metabolic dysfunction.

If you are buying for animal proteins, the key terms to know are:

- Range free or animals that are not stuck in their cages.

- Organic or those pesticide-free feed animals.

- Grass-fed or animals that consume little corn by-products.

- Hormone and antibiotic-free

3. The type of carbohydrates to eat while on a diet.

These days, many diet plans, like paleo, low carb, and keto, suggest carbohydrates reduction. But actually, there is still a place where you can include high-quality carbohydrates in your diet plan. And this is to focus more on vegetables and fruits as your primary source of carbs rather than sugar and refined grains. By this option, you will gain several health benefits, including:

- an increase in fiber intake to support digestive health, a healthy level of blood sugars, and a better way of eliminating body toxins

- a defense against stress as fruits and vegetables will serve as your body's nature front lines by providing a high level of antioxidants

- reduces damage to the body's cell components, including fats, DNA, and proteins

Mindset

Focus on the good and start your year with a clean and fresh perspective and mindset. How are you going to do this?

For the last year, make an honest evaluation of your mindset and how far you'll go this year in attaining your goals. For most people, last year has put them to a real test which gives a massive strain on their mental perspective. Their lives in the past year have influenced their capability to adapt to a healthier lifestyle. But to some, the challenges from last year forced them to attain a healthier mindset. It keeps them going and pursues their goals.

Below are some other key points one should reflect on:

- Was your health the number one priority you had last year?

- Did you manage to keep up a good relationship with your family and friends despite many problems?

- Did you have healthy sleep habits, or you've been stressed out, lethargic and anxious?

- From the reflection above, is there anything you'd like to change this year and make your living lifestyle healthier and impactful?

Exercise

Exercising helps reduce body fat, support brain health, and builds lean muscle. Many people realize now that exercise or having joined cutting-edge exercise programs allows them to facilitate their fitness and healthy lifestyle. In fact, you don't need to put a lot of hours into it. With minimal time, you can increase your body's performance and ability to fight anxiety, illness, and stress.

Here's to look back from the past year and evaluate if you have given yourself enough exercise.

- Did you have a regular exercise program, and were you able to maintain it?

- Did you keep, improve, and miss all your exercise goals?

- Was it difficult to schedule a time for your exercise program?

- Is there anything you'd like to change this year just to give more time for exercise and make it more productive?

Minimizing Exposure to Toxins

Every day, there are common toxins you can't stop from existing. But, you can be in control of minimizing it and removing your exposure from these body toxins. Yes, it's still possible to bring back your body's natural balance and attain its highest potential. The best way to do it is to discipline yourself and keep it away from these toxins coming into your system.

Below are the common toxins to watch out for and how they can affect your health.

- Plastics. It can damage your hormone receptors, cause fatigue, affect sex life, and the use of it might lead to serious diseases and illness. Good thing there are many ways to reduce your exposure to it by avoiding styrene products and PVC, choosing glass containers in storing food, avoiding drinking bottles with Bisphenol A, and by not heating food in a plastic container.

- Toxins from the Environment. It is called EEDs or Environmental Endocrine Disruptors. These toxins imitate hormones by altering and blocking hormone functions. They can also contribute to additional hormone-related illness cancers like prostate, breasts, and testicles. To reduce your exposure to these kinds of toxins, you should always wash and clean your hands frequently but avoid using antibacterial soap, choose to eat organic products as much as possible, and avoid using artificial fragrance products.

Grading Your Past Year and Areas Of Your Life To Improve This Year

Prove to yourself how well did you go so far. To be able to achieve a score on the 5 Essentials, go back to every section, ask and honestly answers the following:

  1. On scales of 1 to 3, how well do you comprehend the nutritional values of the living lifestyle component explained above?

- 1 = poorly

- 2 = good

- 3 = very well

  1. On scales of 1 to 3, how are your beliefs after knowing more about this lifestyle component?

- 1 = poorly

- 2 = good

- 3 = very well

  1. How willing are you to improve your lifestyle component in the current year, and what are the things you will do to justify your willingness?

By learning where to start with your health journey, you can create better health goals, as long as it is realistic, and execute the five essentials to attain the wellness you ever dreamed of. With the discussion above, it's easy for you to analyze where to improve yourself more through five essentials. It only requires your focus to balance your life in a more stable and meaningful way possible.

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