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A Beginners Guide to Flexitarian Diet

The terrific aspect of the flexitarian diet is it doesn’t pigeon hole into a single way of eating-neither; its too restrictive but offers more flexibility. The open-ended nature of this diet makes it easier to stick to. Flexitarian diet is not only pocket friendly but environmentally friendly too. 

What is the Flexitarian diet?

The name is a combination of the words Flexible and vegetarian -flexitarian.

Flexitarian diet is mostly an eating style that promotes plant-based food while allowing meat, fish, eggs, and dairy in moderation. It will enable more flexibility in eating than vegan or vegetarian diets. 

This diet is the brainchild of Dawn Jackson Blatner, a famous dietician. Her motto is to help people to obtain the health benefits of a vegetarian diet while eating animal products in moderation. 

Flexitarians are not considered vegans or vegetarians because they eat animal products. Flexitarian diet is more than a diet-its lifestyle. You don’t need to follow any dietary patterns or recommended calories to practice this diet. But it insists on some basic principals.

  • Concentrate on proteins from plants instead of animals
  • Mainly focus on vegetables, fruits, whole grains, and legumes.
  • Avoid processed foods and eat natural forms of nourishment.
  • Limit added sugar and sweets.
  • Include animal and meat products from time to time. 

Possible Health Benefits of Vegetarian Diet

Apart from being flexible, it offers some incredible health benefits.

Reduces risk of type 2 diabetes

Scientific literature states that a vegetarian diet was more effective in reducing the risk of type 2 diabetes. Since the flexitarian diet is more vegetarian friendly, this diet will be helpful for people with diabetes. 

In a study seventy-four research participants consumed the same number of calories for six months. Some followed a vegetarian diet while others followed a diet that stressed a reduction of fats, carbs, sugars, and cholesterol.

 Interestingly people who ate a vegetarian diet lost a lot of intramuscular and subcutaneous fat. The intramuscular fat can affect your insulin resistance and can even lead to diabetics. 

Another study states that flexitarians had a lower risk of diabetes when compared with non-vegetarians. 

May lower cancer risk.

Nutrients and antioxidants that fight cancer are present in vegetables, fruits, seeds, nuts, legumes, and whole grains. Research studies point out that vegetarian diets are linked with an overall incidence of reduction of cancer, especially colorectal cancer. A well planned plant-based diet is helpful in protection against various types of cancers.

Aids in weight loss

Flexitarian diet has a massive following because it helps you to follow a vegetarian diet without altogether avoiding meat. Studies show that plant-based eating plans help to lower the risk of stroke, heart disease, and high blood pressure. A research review points out that a semi-vegetarian diet leads to a reduced risk of type 2 diabetes, increased metabolic health, as well as short and long term weight loss. 

Another notable research study says that a low-calorie vegetarian diet helps reduce body weight and fat and improves heart health.

A recent research study published in 2018 notes that plant-based diets like vegetarian diets help to reduce the risk of diabetes while increasing the quality of life and psychological wellbeing of people living with diabetes.

Possible health risks 

The quality of plant-based foods is essential when it comes to healthy eating. However, there’s a hidden danger of nutritional deficiencies when people cut back on meat and other animal products. The risk of dietary deficiencies that may arise due to a flexitarian diet include 

  • Zinc
  • Iron
  • Vitamin B12
  • Omega 3 fatty acids
  • Calcium

Downsides to eating a vegetarian diet include risk of stroke, deficiency in choline that may affect brain health, hair loss, and mood problems. 

So how do you get started with a flexitarian diet

Actually, its relatively easy to shift into the flexitarian diet. Just follow these three steps.

Re-portion your plate

Experts advise you to downsize meat and grains while increasing the quantity of vegetables. Aim to include 25 percent from whole grains, for example, quinoa, brown rice, and whole-grain pasta—fifty percent from fruits and vegetables and the last 25 percent fish, meat, and poultry. 

Reinvent old favorites

Swap meat for chickpeas, lentils, or beans -these protein-rich foods are less expensive than pork, chicken, and beef. Also, you can use low sodium sauce, potatoes, mushrooms, green tea, and tomato sauce for enhancing the flavor of vegetarian foods.

Refresh your recipe repertoire 

Liven up your recipe collection by grabbing recipes from the internet, through various vegetarian magazines and cookbooks, ask your friends for their favorite dishes, and scroll through old family cookbooks. Call up your grandma or aunts for unique vegetarian recipes. Introducing a new flavor or cooking a different dish will unknowingly increase your vegetarian intake.

Foods to include

  • Proteins: legumes, lentils, tofu, soybeans
  • Starchy vegetables: peas, corn, winter squash, sweet potato
  • Fruits: oranges, apples, grapes, apples, berries
  • Non-starchy vegetables: bell peppers, greens, green beans, cauliflower, carrots
  • Whole grains: teff, quinoa, buckwheat, farrow
  • Plant-based milk alternatives: coconut, hemp, soy milk, unsweetened almond
  • Herbs, spices, seasonings: oregano, mint, thyme, basil, cumin, turmeric, ginger
  • Condiments: apple cider vinegar, mustard, salsa, reduced-sodium soy sauce, nutritional yeast, ketchup without added sugar
  • Beverages: tea, coffee, still sparkling water 

Also, add to your diet.

  • Free-range or pasture-raised eggs
  • Organic, free-range or pasture-raised poultry
  • Wild-caught fish
  • Grass-fed or pasture-raised meat
  • Organic dairy from grass-fed or pastured animals

Foods to limit

Avoid processed meat, refined carbs, added sugars and sweets, and fast foods.

  • Some examples are bacon, bounce, sausage,
  • White rice, white bread, croissants, bagels
  • Fries, burgers, chicken nuggets milkshakes
  • Cookies. Candies, soda, cakes, and doughnuts.

Is it easy to follow the flexitarian diet

It’s easy to follow, the secret is not about perfection, but all about progress. You don’t have to follow any strict rules. Luckily eating out is allowed in this diet. But don’t order foods that mention crispy, fried, breaded, creamy, scalloped, or sautéed. Instead go in for baked, broiled, grilled, roasted, poached and steamed. 

Flexitarian diet is flexible, easy to follow, helps you to lose weight, reduces your risk of cancer, diabetes, and heart disease. However, you need to plan and include high-quality plant-based food sources to prevent nutrition deficiencies. 

If you’re interested to know more about flexitarian diet you can buy it online on RedShelf.

Note: This post contains affiliate links.

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How to Aggressively Protect Your Sanity Amidst the COVID-19 Lockdown

You are fighting an unknown enemy: the COVID-19

An enemy so small that’s invisible to your naked eye. But this microscopic virus has put many countries in lockdown, killed thousands of people, and has infected millions.

Countries, leaders, medical fraternity, and practically everyone are finding ways to control this pandemic.

And you are quarantined, wondering how you’ll pass each day?

The first few days pass on thinking about the massiveness of this problem, considering how the medical staff is putting their lives at risk for the common good.

But slowly boredom creps in, you catch up on sleep but still miss your old active lifestyle.

Your think about the rigorous exercise routine, shopping sprees, and time spent with your friends.

Now?

Everything has come to a standstill.

You start to feel depressed.

Well, this article will help you to regain your sanity and live life to the fullest, even in these challenging times.

Be grateful

Gratitude arises from your heart and senses. Research studies show that being grateful is strongly linked with greater happiness.

Gratitude helps to acknowledge the goodness in your life. In this turbulent scenario of COVID-19 lockdown, you can be grateful to have a cozy place to stay in, work from the comfort of your our own home, catch up on that much-needed sleep and spend more time with family and friends.

Above all, be grateful to be alive and healthy. When you find the time, write a gratitude journal. Send beautiful thankyou notes via email, WhatsApp, or through social media sites. Spreading positivity cheers the person behind the other screen. If possible, call your friends or family and just give a word of appreciation and without knowing you would have made their day beautiful.

yoga gear

Meditate to stay calm

Hearing all the scary news about the coronavirus, the rapid death tolls, the downturn of the market, the layoffs can create a lot of stress and panic, plus staying inside the four walls with restricted outside movement can cause a lot of emotional stress.

Meditation is one of the keys to regaining your sanity. Research studies say that meditation can reduce stress and also the inflammation that it causes. Practicing meditation controls anxiety, reduces inflammatory chemicals, and boosts emotional health.

This practice increases self-awareness and reduces feelings of loneliness. If you’re self-isolating, meditation may be the best antidote for loneliness. Moreover, it improves sleep, reduces pain, and helps to spread kindness- which is the need of the hour.

Explore the world of music

Music helps to relax and calms your mind and soul. Research studies say that music makes you healthier; it’s not only entertaining but also has plenty of psychological benefits as well. Also, it’s a great stress reliever.

Scientific literature points out that music impacts human stress response, particularly the autonomic nervous system. Also, it helps to recover quickly following a stressor.

A phenomenal science-backed benefit of music is that it makes you feel happier. In these stressful times, where you hear the alarming death rates of people dying due to COVID-19 pandemic, this news is reassuring to hear. Listening to positive music instead of sad rhythms could make you a happier person.

Also, music enhances endurance and performance, reduces the symptoms of depression, improves motivation, and induces restful sleep.

Say a word of prayer

Prayer improves selflessness and makes you more concerned for the greater good than just yourself. With the lockdown of all religious places, it’s wise to spend a few moments in sincere prayer connecting with the Almighty.

It’s also an excellent time to teach your kids the importance of prayer. Connecting with a higher power gives us hope that we’ll pass these turbulent waters and be on the other side of the shore safe and sound.

Prayer relieves stress, maintains a positive outlook on life, improves attitude, and helps you to recover mentally and physically from a troubling situation. In your quiet moments, it will be helpful to pray for those affected by this COVID-19 pandemic, the departed souls, their families, the medical staff who risk their lives, and ultimately the mercy of God to end this pandemic and restore life to normalcy quickly.

Cook something delicious

Have you heard the term therapeutic cooking? Experts say that cooking acts as a creative outlet and boosts your mental health. It will be a healthy distraction during this COVID-19 lockdown. Cooking helps build a new skill and constructively channelizes energy. Also, its the best way to express emotions through a different medium.

Cooking improves your quality of life. When you cook, you’re in control of what you put in your body. Always choose nutrient-dense foods. Include lots of dark green leafy veggies, oily fish, legumes, and berries; it will significantly enhance your emotional health. Instead of watching the headlines all day, try your hand at cooking and enjoy healthy foods.

Cooking boosts creativity and makes you happier. If your friend or neighbor works long hours in the hospital, especially during this pandemic, you can show your appreciation by preparing delicious home-cooked meals for them. A steaming bowl of soup or some home-baked chocolate chip cookies just lets them know you care.

Grow organic herbs

Yea, the buzz word now is green therapy. Gardening can nourish your soul and bring heath and wholesomeness to your life. Research studies proves that surrounding yourself with nature has a positive effect on your mental health. Your brain starts to secrete the happy hormone serotonin and mood-enhancing endorphins when you spend time in nature.

Whether you have lost someone dear to you or are worried about the death toll that takes place all over the world due to COVID-19 pandemic- gardening is a soothing therapy for grief. When you sow some seeds and see the new sprouts, you’re filled with a sense of hope.

Growing some greenery even if it’s in your balcony offers you some physical exercise, precious natural light, and fresh air. Get dirty, dip your hand in the mud and plant some tomatoes, peppers, eggplant, and radishes and see the difference.

Pick up a new hobby

COVID-19 lockdown gives you all the time in the world to pick up a new hobby. Whether it is writing, singing, learning a new instrument, or a language, you can try and add a new feather to your cap. You can utilize this time to enhance your knowledge, sign up for some online courses, and spend your time positively in gaining experience.

A hobby fulfills your sense of purpose. Who knows it may also bring in some additional income. Since everyone is so concerned about the salary cuts and layoffs, learning a new skill boosts your self-confidence and self-esteem. Moreover, hobbies enrich your perspective, acts as a stress buster, improves your memory, keeps you physically healthy, and wards off depression.

Some great hobbies that help you fight depression include writing, photography, playing music, sculpting, drawing, painting, sewing, knitting dancing, cooking, doing yoga, and swimming.

Exercise

The best way to protect your sanity during this coronavirus lockdown is to exercise. You may be an outdoor person, would have gone for long jogs and walks. But now you’re quarantined, yet there is hope. You can do some great exercises from the comfort of your home. Practice yoga and do workouts that require no equipment.

Try a 20 minute HIIT workout, a plank based workout, full-body cardio, or a lower body workout with cardio. Find some great youtube videos and start those workouts. Indoor workouts are practically free of cost, improves mood, and fights depression. Indoor exercises like cycling burn calories, build strength, improves cardiovascular fitness, and significantly boost your mental power.

Touch base with friends and family

Though you may miss meeting your friends face to face, meeting them via technology is the next best thing to do. Just pick a phone and call your friend. Share some funny stories and have a hearty laugh. Videochat with your aged parents who may be miles away from you, always thinking about you and fearing for your safety.

Call them, encourage them, and enjoy some blissful family moments. Limit about the troubling scenario that’s gripping the nations. Try Google Hangouts, Zoom or WhatsApp. Start an online book club. Select new ebooks and set a date to discuss them with your friends.

Call your colleagues who have suffered job loss or are staying alone and enquire their safety and welfare. Who knows you may be their only source of hope. You can also send ecards to your friends and family. They’ll love this gesture, and it may even create a ripple effect.

Enjoy a cheat day

Amidst all these noises, heart yourself, think, and enjoy a cheat day. An occasional indulgence may boost your emotional health. Order in your favorite pizza or burger and enjoy eating it watching your favorite movie. Enjoy a cheeseburger, sugary cocktail, or a huge piece of double chocolate cake.

Be mindful and relish what you’re eating, stay hydrated. Cheating often may derail your dietary efforts, so enjoy a cheat meal rarely. Practice moderation; junk food is not filling, so include lots of salads and green vegetables. Bounce back and go back to your eating regimen the next day.

You can do this

Take one day at a time. Believe every day is a gift, spread positivity, kindness, and take good care of yourself. Soon everything would be normal-the world would be free of COVID-19 pandemic. And in the mean time you would have not only preserved your sanity but would’ve also gained much knowledge to live a healthier and a happier life.

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The Life-Changing Benefits of Taking Collagen Supplements

Are you worried about your wrinkles and sagging skin? And what about the worn cartilage which causes you joint pain?

The answer is pretty simple. Collagen is your mantra to stay fit and look young.

Supplementing your diet with collagen can help you to live a healthy and active life. What’s more, it will even nourish your skin and make it look plump and youthful.

So basically, what is collagen?

Collagen is a protein that supports the structural component of connective tissues. It’s responsible for skin elasticity and plays a role in joint and bone health as well. Naturally, your body can produce this protein but as you age, the production of this protein slows down. 

As a result, your skin loses its ability to bounce back. And soon, wrinkles begin to form. If you’re worried about wrinkles and want smooth, wrinkle-free skin, then collagen supplements are your best choice.

Nowadays, hydrolyzed versions of this protein supplement are becoming popular. Here the collagen is broken down to peptides making it easier for you to absorb.

Want to go the natural route? No problem! You can obtain it naturally from bone broth. Or else, avail it in the form of capsules, tablets, and powders. Be known, these supplements are even available online. 

Gold Mountain Beauty first purchase

Benefits 

Collagen has a host of health benefits. It keeps you looking young, increases muscle mass, improves joint health, and prevents bone loss. Having a thorough knowledge of this protein will significantly enhance your well being.

Skin health

Collagen makes you look young by increasing the hydration of your skin, reducing fine lines and wrinkles and makes your skin plump by increasing its elasticity. 

A research study says that some participants drank a mixture containing collagen, vitamins, minerals, and hyaluronic acid while the others drank a placebo. In comparison with women in the control group, the women who drank the nutrient mixture reported reduction in the depth of their wrinkles, and improvement in their skin’s hydration, and elasticity.

Collagen supplements stimulate your body to produce this nutrient on its own. Many people claim that taking these supplements prevents acne formation and other skin conditions. However, this claim is not proved by research. 

Increased muscle mass

Collagen is necessary to keep your muscles healthy and to function properly. In a research study, 25 frail-looking men consumed collagen for 12 weeks while participating in an exercise program. When they were compared with the control group, the men who consumed collagen gained more muscle mass and strength. 

Collagen may boost the synthesis of muscle protein creatine to increase muscle mass and also boosts muscle growth after exercise.

Improved joint health

This wonder protein helps to prevent the deterioration of joints in your cartilage. When you get older, collagen production gets reduced, and there are high chances that you may develop osteoarthritis. 

A study found that 73 athletes who ate collagen daily felt that their knee pain reduced to a great extent while walking compared to the rest of the group. 

Researchers theorize that supplemental collagen gets accumulated in your cartilage and stimulates the tissues to produce collagen. As a result, there is lower inflammation and improved support for your joints. So you’re free from joint pain.

Bone loss prevention

Collagen structures your bones and keeps them healthy. As your body ages this protein production gets reduced and so does your bone mass. This results in a condition known as osteoporosis, which leads to low bone density and high rate of bone fractures. 

In a research study, 66 women took 5 grams of collagen daily for a year. They had a 7 percent increase in their bone mineral density compared to women who did not supplement this protein.

How to enhance the natural production

The body makes this protein by combining amino acids. You can obtain amino acids from protein-rich foods such as chicken, beef, fish, eggs, beans, and dairy products. The process requires zinc, copper, and vitamin C, as well. As you age, your body loses its efficiency to absorb nutrients. So it would be best if you include protein rich foods or include dietary supplements.

Best collagen-boosting foods

To naturally increase the production of this protein, include bone broth along with healthy servings of proteins, vitamins, and mineral-rich foods. It’s always better to buy organic bone broth or make it only from the bones of organically raised animals. 

Adding a supplement is another great way to boost its levels. Hydrolyzed collagen powder has no flavor, and it easily dissolves in soups, smoothies, and beverages. Always check with your doctor before you add supplements.

As for your skin, which is the largest organ in the body, you can apply a cream with synthetic collagen. It adds a film like a layer to your surface and protects it from environmental elements. But it may not be the same as healthy eating. Nourishing your body with healthy foods is a great way to gain collagen. 

Are there any side effects

This protein supplement is generally safe. But, take this supplement as per the advice of a health care professional. Usually, the side effects include diarrhea, rashes, and a feeling of heaviness in the stomach. Otherwise, for most people taking these supplements does not pose any side effects.

Are these supplements vegan friendly

Most manufacturers make these supplements using bones and proteins of animals. However, vegan options are available online. This protein supplement is essential for those following a keto diet. Look for collagen supplements that mainly support the keto diet.

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Top Health Conditions That Affect Millennials – And How to Treat Them Naturally


As a millennial, you may be busy juggling your family, career, and other commitments, but may forget about your behavioral wellness. It seems millennials are affected by problems relating to behavioral health. Behavioral wellness helps to improve your self-awareness, make healthy choices, and achieve proper balance in all areas of your life. 

Blue Cross Blue Shield Association (BCBSA) says millennials may become less healthy as they age. Millennials are those born between 1981 to 1996. Although they may seem to have a more excellent investment in health and wellness than generations before them, they seem to be less healthy as they age. 

The research points out that they have a double-digit increase in the top 10 health conditions. Sadly they are affected mostly by behavioral health conditions with numbers skyrocketing in depression and hyperactivity.

So here are the top 10 conditions affecting the millennials.

Depression

Substance use disorder

Alcohol use disorder

Hypertension

Hyperactivity

Psychotic conditions

Crohn’s disease and ulcerative colitis

High cholesterol

Tobacco use disorder

Type 2 diabetes

Deborah Serani, PsyD, professor at Adelphi University and award-winning author of “Living with Depression,” explains in Healthline that the circumstances that millennials grew up may be the culprit.

Things such as technological advances, media overload, the school of thought that everyone wins, the two-income households, and undefined work schedules may have contributed to this scenario.

If you’re suffering from any of these conditions, visit your doctor immediately. Also, you can improve the quality of your life by making suitable lifestyle changes. Let’s see how we can treat most of these conditions naturally.

How to treat depression naturally?

Depression can thwart you away from your routine, so set up a timetable and follow a method. Set goals for yourself even though it’s minimal because depression increases a sense of worthlessness and makes you wander without a purpose. 

One of the best ways to treat depression naturally is through exercise. Exercise releases the feel-good chemicals endorphins and rewires your brain in positive ways. 

Foods also play a positive role in reducing depression. Foods such as salmon and tuna are rich in omega 3 fatty acids. 

 Folic acid, rich foods, such as spinach and avocadoes, are also beneficial. All these foods help to fight depression and boost your brain health.

Other helpful ways include rest and taking on challenges. Try to get enough sleep. Take on new responsibilities. When you’re depressed, you’ll want to shrink back from what life has to offer you. 

Staying involved will give you a sense of accomplishment. Try to do something new, such as visiting a museum, volunteering or participating in a race, etc. It will increase the secretion of dopamine, which improves enjoyment, pleasure, and learning. 

Schedule some time to do things that you enjoy. It may be cooking, gardening, or anything, just relax and have fun.

How to treat alcohol use disorder naturally?

Alcohol use disorder is not easy to control; just only by your will power. It’s a brain disease that makes changes to your brain, and leaving it becomes dangerous. To overcome it, get professional advice from your doctor. Give a complete detox to your body to remove alcohol from your system and allow it to heal naturally. 

Get the advice of a counselor or therapist. Build a reliable support system, manage your stress. Set goals and try to achieve them. Work on the behaviors that trigger you to drink alcohol. You can go in for focus counseling or one on one therapy session. 

Join a group therapy or a support group. The people you meet there will thoroughly understand your problems, and you’ll find people whom you can relate to. 

Recovery can take a long time. If the disorder relapse, never feel that you’ve failed. Visit your doctor, and continue to take steps to fight it, surely you will-just give yourself some time.

How to treat substance use disorder naturally?

Developing an addiction is not a sign of weakness, but it takes more than will power to overcome it. Decide you want to change. Keep track of the drug use.

 Addiction treatment options include detoxification, behavioral counseling, medication, long term follow up, or medical treatment. Whatever treatment options you chose first involve yourself in a sober social network, build up a support system of friends and family.

Keep your drug triggers and cravings in check. Move away from friends who use it, avoid clubs and bars, and practice caution while taking prescription drugs. 

Distract yourself by involving in a creative hobby. When you experience a craving, remember all the negative consequences of drugs. 

Build a meaningful life by enjoying nature, adopting a pet, getting involved in community activities, setting a goal, looking after your health, and enjoying arts.

How to treat hypertension naturally?

Hypertension can increase your risk of heart disease and stroke. You can lower your blood pressure even without medication. Exercise or walk regularly, reduce your sodium intake, include potassium-rich foods in your diet.

Reduce your alcohol intake, cut back on caffeine, reduce your stress levels, and eat dark chocolate. They are rich in flavonoids; they’ll dilate blood vessels, thus boosting blood flow and lowering blood pressure.

Reduce your weight, quit smoking, cut back on added sugar and refined carbohydrates. Practice meditation and deep breathing, eat a lot of berries, and include calcium-rich foods in your diet.

Natural supplements like aged garlic extract, whey protein, berberine, hibiscus, and fish oil can also prove beneficial. Adding magnesium-rich foods to your diet relaxes and lowers blood pressure. 

How to treat hyperactivity naturally?

Medications for hyperactivity has been increased in recent years. These medications may cause side effects, but alternative therapies can be a good option. Here are some natural ways you can control the symptoms of ADHD. 

Forego preservatives and food colorings. Avoiding potential allergens may improve the behavior of ADHD. So cut back chemical additives and preservatives such as BHT, milk and eggs, chocolates, and foods containing salicylate.

Join a yoga or taichi class. Research has shown that yoga has brought about significant improvements in anxiety, hyperactivity, and social problems in boys having ADHD. 

Spend some time outside in nature, just 20 minutes of breathing in the fresh air, enjoying the greenery, and being with nature can improve concentration significantly.

Behavioral therapy also gives good results. Likewise, treatment with supplements forms significant alternative treatment. Supplements such as L-carnitine, vitamin B6, zinc, and magnesium prove useful. Also, you can try herbs like ginseng, ginkgo, and passionflower to calm hyperactivity. 

However, supplementation can be dangerous without a doctor’s guidance, seek medical assistance before supplementation with nutrients or herbs.

How to treat Crohn’s disease and ulcerative disease naturally?

Pay attention to your diet. Beware of gluten foods such as bread, pasta, and sauces. Avoid spicy and fried foods and dairy. Include fiber-rich foods in your diet.

Probiotics help to improve your symptoms of digestion. So include probiotic foods such as kombucha, yogurt, kimchi, kefir, miso, pickles, tofu, and sauerkraut.

Prebiotics act as a healthy fertilizer and help in the growth of good bacteria. Including sources such as banana, asparagus, legumes, chicory root, dandelion greens, and Jerusalem artichokes helps to stimulate the growth of good bacteria. 

Go slow with prebiotics; if you’re experiencing any flareups. The fiber present in prebiotoics may worsen the condition. Include anti-inflammatory foods such as green leafy veggies, virgin olive oil, fatty fish, and fruits. 

Some helpful herbs to include are aloe vera juice, slippery elm bark, turmeric, and glutamine. If you have a flareup, give your body time to heal. 

Take a liquid diet and provide some rest for your bowl. Get some extra sleep, minimize stress, avoid intense exercise, and take adequate naps. 

Avoid large portions and eat smaller meals to put less stress on your digestive system. Drink lots of water to avoid dehydration, especially if you had a bout of diarrhea. Also, add electrolyte based fluids such as coconut water or broth. Steer clear of sweetened beverages and carbonated drinks.  

How to treat high cholesterol naturally?

High cholesterol is a significant risk factor for heart disease. A healthy lifestyle helps to manage your blood cholesterol effectively. To control cholesterol naturally, quit smoking, try to reduce weight, and exercise daily. 

Include foods that are rich in fiber and omega 3 fatty acids. Avoid foods that are high in saturated fats. Eliminate stress, drink alcohol in moderation, and avoid trans fats at all costs. 

Natural remedies for high cholesterol include Astralagus, hawthorn, flaxseed, fish rich in omega 3 fatty acids, garlic red yeast rice, and plant sterol and stanol supplements. Consult your doctor before taking any supplements. 

How to treat tobacco use disorder naturally?

Watch out for cravings; they usually last less than five minutes. During those times, keep your hands busy, go for a walk, do the dishes, or have a healthy snack. 

Exercise regularly, join a support group, eat regular healthy meals, identify your triggers such as people, places, or situations, and stay away from them. 

Alternative medicine treatments such as acupuncture, hypnosis, meditation, and herbs such as St. John’s wort and supplements such as the dietary supplements SAMe, silver acetate can prove beneficial. 

To stay smoke-free, practice positive self-talk, remain motivated, and don’t get discouraged even if you slip. Identify your primary smoking triggers and seek support. Similarly, set smoke-free boundaries, avoid alcohol, review the benefits you’re getting from being smoke-free and reward yourself. 

How to treat type 2 diabetes naturally?

Alternative treatments can be beneficial, but some may be harmful. Always talk to your doctor before you try any remedy. 

Acupuncture, biofeedback, guided imagery are beneficial alternative treatments to treat diabetes. 

Natural supplements like chromium, magnesium, vanadium, Coenzyme Q10 are helpful. Herbs such as ginseng have a sugar-lowering compound that may be useful. 

People with type 2 diabetes may concentrate on buckwheat, brewers yeast, broccoli, and other greens, cloves, cinnamon, coffee, okra, sage, fenugreek greens, and sage. 

Improve your diet, with fresh or frozen veggies, whole grains, lean meats, beans, and low fat or fat-free dairy. Eat nonstarchy vegetables like carrots, broccoli, and lettuce.

Avoid high glycemic index foods; they are usually processed foods. Likewise, limit fast foods and focus on healthy snacks.

Reduce especially your belly fat to help lower your glucose levels. 

Exercise regularly; the more intense you exercise, the better; instead of jogging, you could do high-intensity interval training. Also, control sleep apnea to manage sugar spikes and dips.

Reduce stress by practicing yoga and deep breathing before going to bed. Maintain a slightly cold temperature in your sleep environment. Block out all sound and noise and establish a sleep schedule. 

Discussed in this post are mostly lifestyle modifications; you must get medical treatment and supplement lifestyle changes to lead a healthy, optimistic, and happy life. 

What Successful Bloggers Know About Cloudways (That You Don’t)

Do you own a blog and is confused about which hosting provider to choose?

Your blog may be your source of income, and you don’t want your blog to suffer downtime.

Or you may not understand the complexity of managing your servers.

Whatever be the case, Cloudways is here to solve your problems.

So you can devote more time to the object of your love- your blog and massively grow your business.

User-friendly platform

If you know all the technical stuff about blogging, then well and good, otherwise, you’d be wasting your precious and limited time on confusing details. Alternatively, if you spend your time growing your blog, enhancing your writing, and taking new courses to expand your area of knowledge, then it would benefit you. Here’s where Cloudways steps in its platform is user-friendly, and most of your tasks can be done in a single click.

Faster page loads

The faster your site loads, the lower your bounce rate. If your site is faster, you have a high chance of ranking in Google compared with the slow sites. Your page speed also affects your conversion rate. Cloudways ensures speedier page loads, so your readers enjoy a quick service.

Automatic backups

Think and see it will be a nightmare if you lose all your data, years of hard work within a few moments. This is where automatic backups step in. Automatic backups give you peace of mind and save cost and time. Also, recovery from an online backup is easy. With automatic backups, you can sync data on different devices, enjoy enhanced security and data versioning.

Cloudways provides daily, weekly, monthly backups of your blog posts. This ensures your data is in safe hands and wholly protected. Also, you can save time and money using Cloudways backup services.

Excellent security

An unsecured blog is the biggest nightmare of every blogger. Managed security by Cloudways gives you superior protection, cost savings, and advanced technology. So you can focus on your business.

Cloudways secures your blog by providing a free SSL certificate. Also, you can use HTTP/2 to give prime protection to your data. Cloudways has a pre-installed malware detection system that updates the latest security versions from time to time.

Prevents blog crashes

Due to unexpected high volume of traffic, sometimes blogs get crashed down. Chances are you might have experienced this problem. The infrastructure by the hosting provider does not scale up, and this may cause your blog to shut down.

Alternatively, Cloudways promises scalable infrastructures. As a result, your blog scale up your server resources and avoids crashing down or suffer technical glitches. Kyup- The Cloudways container-based auto-scalable infrastructure removes your stress regarding a spike in website traffic.

Try Cloudways

Cloudways would be the best thing that you would have ever done to your blog. It offers unmatched managed hosting. Also, the Cloudways servers ensure security, scalability, and speed so you can grow your blog without any glitches.

The benefits do not end there

It offers a one-click installation, and your blog goes live in minutes. Cloudways offers ironclad security, speed, and smoother scalability. And the best part is it’s affordable.

Some of the critical features of Cloudways hosting for bloggers include

Pay for what you use. You don’t need to worry about long term contracts.

Dedicated support round the clock

Free SSL certificate

Optimized speed and performance

Managed backups.

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Note: This post contains affiliate links.

Electric Sit Stand Desk: 6 Phenomenal Health Benefits

One of the most significant threats of our modern lifestyle is being desk-bound. The medical fraternity terms this as the sitting disease. A sedentary lifestyle actively promotes a higher risk for diabetes, metabolic syndrome, heart disease, and early death. Accessorizing office space with the electric sit stand desk favors human biomechanics and significantly boosts employee performance and wellness.

What is electric sit stand desk

It’s a height-adjustable free standing desk that shifts its position up or down with the help of two electric motors. A simple control panel mounted under the desk surface helps to control its movement. These ergonomic moving desks help you find your ideal height with ease and have superb features to make your workday a breeze.

The electrical adjustment helps to raise and lower these desks much smoothly than manual options. Likewise, its anti-collision feature senses other objects and stops moving — a great addition to people with kids or pets that might come into their workspace.

 

The preset memory options allow you to program a preset button to your configured height-so the desk adjusts automatically to the set position. Likewise, the other unique features include the dual motor and the crossbar. 

A crossbar provides optimal balance preventing wobbling and shaking. Dual motors offer better stability, more weight-bearing capacity, and low noise levels while working, allowing you to enjoy your work experience.

Health benefits of height adjustable standing desk

Tweaking your sedentary lifestyle a little can bring life-changing benefits. Working in an environment that supports your biomechanics significantly enhances your wellbeing. Ergonomically produced standing desks boost your creativity, protect your posture, and keeps you healthy and productive. 

Boost productivity

Sedentary behavior kills productivity. Mind-body connection plays a crucial part in optimizing performance. The American Medical Association recommends that companies must offer sitting alternatives such as sit-stand work stations. Using such modern workspaces encourages movement while improving office culture and health. Such modern amenities help companies to attract and retain top talent – all the while enhancing productivity.

Lengthens your life

Standing more often can lengthen your lifespan. Research studies show a definitive link between increased sitting time and early death. A research study found that lowering your sitting time raises life expectancy by two years. 

The electric sit stand desk gives the employees the ability to sit and stand throughout the day with severe positive health implications. Prolonged sitting increases the risk of diabetes, heart disease, and early death; a sit-stand workstation encourages movement and increases lifespan.

Reduce back pain

Chronic back pain leads to severe emotional issues. Anger, depression, mood swings, and anxiety are some psychological aftereffects of acute pain. Because of hectic schedules, office workers usually complain of back pain. Experts have carried various research studies to find out whether standing desks could improve this condition. 

A study published by the CDC says that using sit-stand desks reduced upper neck and back pain by 54 percent in just four weeks. Removal of sit, stand desks reversed these positive health effects within two weeks.

Lowers risk of weight gain

Taking in more calories while burning fewer results in weight gain. Conversely, taking in fewer calories and burning more results in weight loss. Standing for three additional hours each day for a year helps you to burn up to eight pounds of fat and 30,000 extra calories. This vast sum is equivalent to running ten marathons. Choosing to stand instead of sitting can prevent weight gain.

A University of Iowa research study states employees using sit-stand desks stood 1 hour more per day than their sitting desk counterparts. Also, they burned 87 calories more per day than people who use sitting desks. 

Improves mood and energy levels

The adjustable height desk has a positive effect on your health and wellness. Moving your body breaks down the negative vibes of sedentary behavior and increases blood circulation. So the blood gushes through your system, bringing fresh oxygen, increasing energy levels, and releasing mood-enhancing chemicals. Reducing sedentary behavior and increasing movement promotes enthusiasm, motivation, and morale among employees.

Enhances brain power

Even a few minutes of sitting negatively impacts blood flow. It slows down circulation and increases the risk of blood clots. Conversely, standing increases blood flow and oxygen to the brain and facilitates the creation of new brain cells, enhancing brainpower. Sit-stand workstations break the monotony of seated work and boost concentration and promote greater on-task engagement.

Employee wellness a bonus

While it’s a well-documented fact that getting moderate amounts of physical activity promotes personal wellness, little thought is being given to encourage movement in most working environments. So employees have no choice but to sit at their desk all day. 

The efficient way to address this problem is to introduce sit-stand workstations. These height-adjustable standing desks are must-have modern office furniture. They optimize productivity, increase concentration, boost team spirit, and above all, produce ample health benefits.

Investing in height adjustable standing desks would be the best investment you’ll be making to encourage employee wellness because of which your company grows by leaps and bounds.

5 Golden Reasons to Shop at Instacart

*This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.

Imagine this scenario, you’re busy at the office and want to do some shopping for your kid’s birthday party, or else you are unwell and urgently need some groceries.

Instacart is your answer.

What is Instacart

Instacart is an on-demand delivery service that allows you to shop at your favorite grocery stores from the convenience of your home: using your tablet, smartphone, or computer.

You select the items you need and request a delivery. You can receive all your supplies required within an hour; on the contrary, you can also ask them to deliver your groceries later in the day.

Top reasons to shop at Instacart

Shopping is fun when you have loads of time. but it becomes a hassle when you are short of it. Instacart makes shopping easy and convinient.

Products you love

Choose from thousands of products that you already shop at.

Same day delivery

Whether you want your groceries in an hour or the same day, Instacart’s friendly shopper do all the shopping for you and deliver your supplies at the requested time.

Save time and money

You can find exclusive deals on popular products delivered right to your doorstep.

Enjoy shopping with coupons.

You can save tons of money by shopping with exclusive coupons on hundreds of products.

Browse products

You can find your regular items plus suggestions for lots of new products too.

Fresh produce

Instacart shoppers pick the freshest produce with perfect ripeness.

Instacart shopping is convenient, offers more variety and better prices. There are no crowds, no pressure, and above all, it saves time.