I Live Younger March2018
In the March 2018 issue of I Live Younger, prevent aging the smart way, feel good about smiling with whitening tips, manage tinnitus, and more. Our team hopes you enjoyed February and are excited for the conclusion of winter. With spring right around the corner, it's a great time to take care of some of life's issues that can slip through the cracks.
In the March 2018 issue of I Live Younger, prevent aging the smart way, feel good about smiling with whitening tips, manage tinnitus, and more. Our team hopes you enjoyed February and are excited for the conclusion of winter. With spring right around the corner, it's a great time to take care of some of life's issues that can slip through the cracks.
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12 BASIC TIPS FOR MAINTAINING STRONG AND HEALTHY TEETH<br />
Issue 14 I March 2018<br />
9 CHIROPRACTIC<br />
TIPS AND TRICKS<br />
YOU CAN USE TODAY<br />
10 Surprisingly Easy Ways To<br />
MANAGE<br />
11 Skin Care Keys For<br />
Smoother<br />
Skin<br />
Without<br />
Acne<br />
A 13-Part<br />
Walkthrough On<br />
Healthy<br />
EATING<br />
A 10-PART GUIDE TO<br />
UNDERSTANDING<br />
S L E E P<br />
A P N E A<br />
Issue 14 • March 2018<br />
1<br />
10 POINTERS FOR CREATING AN EFFECTIVE FITNESS PROGRAM
2 Issue 14 • March 2018
Issue 14 • March 2018<br />
3
CONTENTS<br />
08 15 22 29 37 45 53<br />
07<br />
LETTER FROM THE EDITOR<br />
08<br />
A 10-PART GUIDE TO UNDERSTANDING<br />
SLEEP APNEA<br />
15<br />
12 BASIC TIPS FOR MAINTAINING<br />
STRONG AND HEALTHY TEETH<br />
22<br />
11 GREAT JUICING TIPS FOR<br />
BETTER NUTRITION<br />
29<br />
10 POINTERS FOR CREATING AN<br />
EFFECTIVE FITNESS PROGRAM<br />
37<br />
11 HELPFUL TIPS TO BOOST<br />
YOUR MEMORY<br />
45<br />
12 STEPS TO PREVENTING AGING<br />
THE SMART WAY<br />
53<br />
10 SURPRISINGLY EASY WAYS TO<br />
MANAGE SNORING
CONTENTS<br />
61 68 76 83 91 99 107 115<br />
61<br />
9 CHIROPRACTIC TIPS AND TRICKS<br />
YOU CAN USE TODAY<br />
91<br />
10 TEETH-WHITENING OPTIONS TO<br />
FEEL GOOD ABOUT<br />
68 99<br />
A 13-PART WALKTHROUGH ON<br />
HEALTHY EATING<br />
76 107<br />
8 PRACTICAL OPTIONS FOR<br />
MANAGING TINNITUS<br />
83 115<br />
13 SELF-HELP PRINCIPLES FOR<br />
COPING WITH DEPRESSION<br />
11 SKIN CARE KEYS FOR SMOOTHER<br />
SKIN WITHOUT ACNE<br />
10 PERSONAL DEVELOPMENT HINTS<br />
TO IMPROVE YOUR LIFE<br />
11 STEPS FOR KICKING YOUR<br />
CIGARETTE HABIT FOR GOOD
6 Issue 14 • March 2018
LETTER FROM THE EDITOR<br />
Issue 14<br />
MARCH 2018<br />
Editor<br />
Tess Kimble<br />
Writer<br />
Matthew Dubose<br />
Head of Creatives<br />
Nyvia Ross<br />
Lead Graphic Designer<br />
Michael Juanson<br />
Graphic Designers<br />
Rogelio Castino, Jr.<br />
Leonard Rosendo Inciong<br />
Quality Assurance Editor<br />
Nicole S. Ross<br />
Junior Editor<br />
Keeneth Ross<br />
Digital Property<br />
Managers<br />
Maharlika Matutinao<br />
Layla Anaya<br />
Online Presence:<br />
www.iliveyounger.com/<br />
Facebook<br />
Google+<br />
Twitter<br />
Tumblr<br />
Pinterest<br />
For advertising concerns<br />
please contact KJ Ross at<br />
kjross@authoritativecontentllc.com<br />
I <strong>Live</strong> <strong>Younger</strong> Magazine content cannot<br />
be copied or reproduced in any form<br />
without the written permission of the<br />
publishers. I <strong>Live</strong> <strong>Younger</strong>’s editors<br />
and publishers shall not be held liable<br />
for any unsolicited materials. All prices<br />
and specifications published in this<br />
magazine are subject to change by<br />
manufacturers, agency and retailers.<br />
Welcome to the March 2018 issue of I <strong>Live</strong> <strong>Younger</strong>! Our team hopes you enjoyed<br />
February and are excited for the conclusion of winter. With spring right around the<br />
corner, it’s a great time to take care of some of life’s issues that can slip through<br />
the cracks.<br />
In the last issue, you uncovered the keys to boosting your memory, getting rid of<br />
cellulite, managing stress, and more. We talked about keeping extra fat off, improving<br />
your overall self-help, and stopping hair loss. In this issue, prevent aging the smart<br />
way, feel good about smiling with whitening tips, manage tinnitus, and more.<br />
At I <strong>Live</strong> <strong>Younger</strong>, our goal is to make you feel like you’ve hit the jackpot. Many self-help<br />
resources overlook some of the more simple struggles that many of us go through,<br />
such as asthma and acne issues. We don’t underestimate just how amazing it feels to<br />
take control of these problems. Thanks for reading, and don’t forget to check out our<br />
next release!<br />
Regards,<br />
Tess Kimble<br />
TESS KIMBLE<br />
Editor<br />
I <strong>Live</strong> <strong>Younger</strong> Magazine<br />
Issue 14 • March 2018<br />
7
A 1 0 - PA R T<br />
G U I D E<br />
T O<br />
U N D E R S TA N D I N G<br />
SLEEP APNEA<br />
by<br />
Tess Kimble<br />
Follow Us:<br />
Sleep apnea is a very unpleasant<br />
condition, causing discomfort,<br />
interrupted sleep, and other<br />
symptoms. Use these tips to create<br />
your treatment plan.<br />
Sleep apnea is frustrating and<br />
annoying, and it can also be<br />
fatal. Anyone who suspects<br />
they have sleep apnea needs<br />
to get it diagnosed, and those<br />
that have it need to consistently learn<br />
about it and follow up with all treatments<br />
for the sake of their health. By continuing<br />
to read the article below, you can begin<br />
the journey towards understanding your<br />
sleep apnea.<br />
8 Issue 14 • March 2018
Although gaps in memory and general forgetfulness can be extremely frustrating, you can work to overcome<br />
these annoyances. These tips will help.<br />
<br />
CLICK HERE TO LEARN MORE<br />
1<br />
PLAY A WIND INSTRUMENT<br />
Learning how to play a wind instrument<br />
is something which can help ease the<br />
symptoms of your sleep apnea. Research in<br />
Germany has shown that playing an instrument<br />
called the didgeridoo can train the<br />
muscles in your upper airways and strengthen<br />
them. These particular muscles impact<br />
your airway dilation and control how stiff<br />
your airway walls get. Because weaknesses<br />
in these muscles can cause apnea, playing<br />
regularly may help you sleep better at night.<br />
Playing a wind instrument is helpful. You<br />
are going to have a good time with the<br />
music, and you get to give your mind a<br />
workout. However, you are also working<br />
out your throat muscles that regulate<br />
breathing. Working these muscles make<br />
them stronger, and help you control them,<br />
especially when you sleep; this will reduce<br />
your sleep apnea.<br />
2<br />
USE A FITTED MOUTH GUARD<br />
Fitted mouth guards were designed<br />
for people who suffer from sleep apnea.<br />
It’s a good way to get around having to use<br />
a CPAP machine and feels better to wear<br />
throughout the night. The soft tissues are<br />
given the support that they need to keep<br />
the airways open.<br />
3<br />
TAPE YOURSELF IN YOUR SLEEP<br />
If you don’t have someone to sleep<br />
next to you, it might be hard to tell if you<br />
suffer from sleep apnea. Try taping yourself<br />
at night to see if you do. Make sure<br />
you have audio on your video so you and<br />
your doctor can hear the noises you make<br />
in your sleep.<br />
Issue 14 • March 2018<br />
9
4<br />
KEEP A SLEEP JOURNAL<br />
To help diagnose your sleep apnea, your doctor may ask you to keep a sleep log.<br />
You simply log the number of hours you’re sleeping each night and mention other symptoms,<br />
too. If your sleeping partner is telling you that you snore or jerk in your sleep, you<br />
may have sleep apnea. All these will assist your physician in making a formal diagnosis.<br />
5<br />
USE ANTI-SNORING DEVICES<br />
Try using a device made to eliminate<br />
snoring. Snoring is caused by your airways<br />
being blocked with minor airflow, and apnea<br />
involves them being shut completely<br />
with no airflow. One device can help with<br />
both. Anti-snoring devices help you reduce<br />
apnea as you sleep.<br />
6<br />
LOSE THE EXTRA POUNDS<br />
If you shed some weight, it will likely<br />
help with apnea. People who are overweight<br />
or have a larger than normal neck<br />
circumference may be prone to sleep<br />
apnea. Pressure on the neck is reduced<br />
with weight loss, making breathing easier<br />
while sleeping.<br />
7<br />
TRY SOME SELF-HELP TREATMENTS<br />
Always discuss your sleep apnea<br />
problem with your doctor, but also try<br />
some self-help treatments. It’s always a<br />
good idea to stop drinking and smoking<br />
and lose weight. It is doubly so if you have<br />
sleep apnea. You should stay away from<br />
alcohol, anything caffeinated, and even<br />
heavy meals within the hours leading up<br />
to bedtime.<br />
10 Issue 14 • March 2018
8<br />
DO NOT SLEEP ON YOUR BACK<br />
Try not to sleep on your back if you<br />
have sleep apnea. Most apnea sufferers<br />
are chronic back sleepers, and this position<br />
leads to a collapse of the soft tissue in<br />
the throat and blocks the air passage. Try<br />
using a pillow or some cushions to keep<br />
yourself propped on your side when you<br />
are in bed.<br />
9<br />
TALK TO YOUR DOCTOR<br />
Talk to your doctor before using a<br />
humidifier, mouth guard, or nasal strips in<br />
conjunction with your CPAP sleep mask. If<br />
the air you are taking in is moist and warm,<br />
you will have a better night’s sleep. Many<br />
of these machines now include humidifiers,<br />
and your doctor can probably prescribe<br />
one for you.<br />
DISCUSS SYMPTOMS WITH YOUR DOCTOR<br />
Make sure you remember that you aren’t going to always notice sleep apnea<br />
during the night. You need to let your doctor know if you have excessive daytime sleepiness,<br />
frequent exhaustion or episodes of falling asleep at the wheel. These symptoms may<br />
be indicative of sleep apnea, despite the fact that you don’t struggle to breathe at night.<br />
It is agreed upon that sleep apnea is a very unpleasant condition. Discomfort, interrupted<br />
sleep, and other symptoms make this condition hard to deal with. Use the tips in the<br />
article above to create your treatment plan.<br />
Issue 14 • March 2018<br />
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12 Issue 14 • March 2018
Issue 14 • March 2018<br />
13
14 Issue 14 • March 2018
12 Basic Tips For Maintaining<br />
STRONG AND<br />
HEALTHY TEETH<br />
by<br />
Matthew Dubose<br />
Follow Us:<br />
You may end up having some problems<br />
in the future if you don’t have great<br />
dental hygiene. Get into a healthy<br />
routine with this advice.<br />
It can sometimes be a challenge<br />
to take good care of a healthy<br />
smile. They can yellow or even<br />
decay if left uncared for. If you<br />
ignore your dental hygiene,<br />
you may end up in pain. There are things<br />
however that’ll prevent issues from happening.<br />
Continue reading to learn some<br />
helpful tips for dental care.<br />
Issue 14 • March 2018<br />
15
It is important to treat depression correctly if you wish to overcome it. Remember these tips so you can get rid<br />
of your depression.<br />
<br />
CLICK HERE TO LEARN MORE<br />
1<br />
LOOK FOR A DENTIST<br />
WHO SUITS YOUR BUDGET<br />
Try different sources to look for a dentist<br />
who is within your budget. When you don’t<br />
have insurance, it’s sometimes best to go<br />
with a college that offers discounted work.<br />
Visit your dentist two times a year to prevent<br />
any serious problems from occurring.<br />
2<br />
PRACTICE RELAXATION<br />
TECHNIQUES<br />
When visiting the dentist for a procedure, if<br />
you get anxious, learn relaxation methods,<br />
like deep breathing. When you’ve come up<br />
with a helpful method, practice it before<br />
your appointment, during it, and after it.<br />
It should make the visit go more smoothly.<br />
3<br />
VISIT YOUR DENTIST REGULARLY<br />
Visit your dentist every year. This will<br />
help you keep your teeth in good shape. It<br />
will also save money because issues can be<br />
caught and fixed before they become expensive.<br />
You can prevent small problems<br />
from developing into major ones if you<br />
take care of them while they’re still small.<br />
Fast treatment is important for your wallet<br />
and your mouth.<br />
16 Issue 14 • March 2018
4<br />
BRUSHING ALONE IS NOT ENOUGH<br />
For healthy teeth, you must do more<br />
than brush them. It’s also imperative to<br />
floss daily and use a suitable mouthwash,<br />
too. Mouthwash can get rid of the germs<br />
that you miss when brushing, and floss can<br />
get rid of food and plaque between teeth.<br />
Do all three of these things.<br />
5<br />
BRUSH WITH<br />
HYDROGEN PEROXIDE<br />
Hydrogen peroxide is often used as a tooth<br />
whitener. To help whiten your teeth, brush<br />
your teeth with hydrogen peroxide twice a<br />
week. Brush gently and do not get any hydrogen<br />
peroxide on your gums. After you<br />
are done brushing with the hydrogen peroxide,<br />
go ahead and brush with your regular<br />
toothpaste.<br />
6 CONSIDER<br />
RESTORATIVE DENTISTRY<br />
Your teeth can make you look old. But you<br />
can look to restorative dentistry to improve<br />
your smile. A bad smile can add years to<br />
your appearance. So to look younger, go to<br />
the dentist and fix those ugly teeth.<br />
7<br />
PEDIATRIC DENTIST FOR KIDS<br />
The dentist may be scary to children.<br />
To allay your child’s fears, explain that healthy<br />
teeth are very important and that the dentist<br />
only wants to help. Pick a pediatric dentist<br />
that has a friendly waiting room for kids to<br />
make them feel more comfortable.<br />
8<br />
USE FLUORIDE SUPPLEMENTS<br />
You can make your teeth stronger by<br />
using fluoride supplements. If you notice<br />
your teeth are losing their whiteness, or<br />
that your gums are giving you problems,<br />
you may have to take some fluoride. Yellow<br />
spots appear on teeth from too much<br />
fluoride. If you see this happening, discontinue<br />
the supplements and do away with<br />
things in your diet that contain fluoride.<br />
Issue 14 • March 2018<br />
17
9<br />
CHOOSE THE RIGHT LIPSTICK SHADE<br />
Lipstick can be used to detract from the yellowness of teeth. Either a light red<br />
shade or medium coral lipstick helps to give the teeth a much whiter look than they<br />
might be. The opposite effect happens with a lighter lipstick. They can make your teeth<br />
seem yellow even if they are white!<br />
FLOSS AFTER BRUSHING<br />
You should floss at least once a<br />
day. Flossing does make a difference. Use<br />
the floss to dislodge leftover pieces of<br />
food that have become stuck in between<br />
your teeth. Use a motion that goes back<br />
and forth. The floss should be near the<br />
gum line, not under your gums. You want<br />
to ensure that the tooth’s back plus each<br />
side is cleaned carefully.<br />
READ YOUR<br />
TOOTHPASTE LABELS<br />
Make sure you read all toothpaste labels<br />
before making a purchase. The toothpaste<br />
for you should contain a good<br />
amount of fluoride. Other ingredients will<br />
more than likely include abrasive agents<br />
to whiten your teeth. If your gums hurt<br />
when you brush your teeth, you should<br />
find a toothpaste that does not contain<br />
these abrasive ingredients.<br />
TRY FLAVORED TOOTHPASTE<br />
There are alternatives to mint<br />
toothpaste if you don’t like the taste.<br />
Toothpaste is available in lots of other flavors<br />
that kids and adults enjoy. Try different<br />
flavors until you find one your kids like.<br />
You can even find alternatives in a health<br />
food store or directly from your dentist.<br />
It’s not simple to perform correct dental<br />
care. You may end up having some problems<br />
in the future if you don’t have great<br />
dental hygiene. Get into a healthy routine<br />
with this advice. Be sure to follow this advice<br />
for healthy teeth.<br />
18 Issue 14 • March 2018
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20 Issue 14 • March 2018
Issue 14 • March 2018<br />
21
11 Great Juicing Tips For Better<br />
nutrition<br />
by<br />
Tess Kimble<br />
Follow Us:<br />
Stop depriving yourself of<br />
essential nutrients. Check out<br />
how you can make juicing a part<br />
of your daily routine so you can<br />
achieve your maximum health.<br />
Many people do not like the<br />
taste of vegetables, so<br />
they just avoid them altogether.<br />
By juicing vegetables,<br />
you are still benefiting<br />
from their vitamins and minerals.<br />
Read the tips here to learn the ins<br />
and outs of juicing. There are<br />
a few things to consider.<br />
22 Issue 14 • March 2018
The key to being healthy and feeling good about yourself is getting in shape. Follow these tips and get the<br />
maximum results of your fitness program.<br />
<br />
CLICK HERE TO LEARN MORE<br />
1<br />
ADD MORE GREENS<br />
When juicing for health, you should<br />
use dark leafy green vegetables as your<br />
juice’s base. The juices should be 50 or 75%<br />
spinach, broccoli, chard, or other green for<br />
the best health benefits. The rest of your<br />
juice should be made up of fruits you like.<br />
2<br />
USE THE BEST APPLES<br />
Use ripe, sweet apples to make great<br />
tasting, fresh apple juice. If your apple is<br />
bruised, cut the bruise off. Rome, Gala,<br />
Red Delicious, and Fuji apples are the best<br />
to use due to their sweet juice.<br />
3<br />
ENJOY YOUR JUICE<br />
You should avoid chugging juice<br />
blends too quickly, no matter how delicious<br />
the recipe might be! Enjoy the taste, and savor<br />
the different flavors. Let saliva mix with<br />
your juice in order to begin digestion.<br />
4<br />
CONSIDER IT A COMPLETE MEAL<br />
Juice can be considered an entire<br />
meal. After you’ve been juicing for some<br />
time, this will come naturally to you, and<br />
you will soon realize just how much food<br />
is contained in one glass of juice. Drink<br />
the entire glass as if it is a meal, so the<br />
nutrients and vitamins reach your bloodstream<br />
more quickly.<br />
5<br />
JUICING FOR KIDS<br />
Juicing vegetables is another way<br />
for you to get your kids excited about<br />
healthy foods. As many parents know,<br />
children usually avoid vegetables. So<br />
instead of forcing the vegetables on<br />
them, you can juice some fruits as well<br />
as vegetables and combine the juices.<br />
They will enjoy drinking the juice<br />
and not even realize that they are<br />
consuming vegetables.<br />
Issue 14 • March 2018<br />
23
6<br />
MIX AND MATCH<br />
Before you create any concoctions, do some research on your fresh produce. There<br />
are many differences in nutrients that are offered from the fruits and vegetables. Mix up<br />
the products that you use in your juicing routine so that your daily nutritional requirements<br />
are met. This will give you some interesting tastes as well as offer you a variety of<br />
different vitamins and nutrients.<br />
7<br />
FILTER THE PULP<br />
If you find pulp getting into your<br />
juice, you can use a coffee filter to remove<br />
it. Use this if you don’t like the pulp created<br />
by some juices. A coffee filter can get<br />
rid of most of the pulp.<br />
8<br />
ADD LEMON JUICE<br />
Juicing ahead of time to store in the<br />
refrigerator is always convenient, but too<br />
much time in there and your juice may become<br />
discolored. People are naturally going<br />
to assume that brown juice is bad. To<br />
prevent the mix from turning brown, add<br />
a few teaspoons of lemon juice. The juice<br />
will stay bright longer. The lemon juice will<br />
help the juice retain its bright color, and it<br />
will not significantly alter the flavor.<br />
9<br />
PICK YOUR JUICER CAREFULLY<br />
When you select a juicer, make sure<br />
that the one you choose can be quickly<br />
and easily dismantled and cleaned. Some<br />
juicers take over 25 minutes to assemble,<br />
disassemble, and clean. Add the<br />
time it takes to juice, and you may just<br />
want to buy juice instead. If you do not<br />
clean the juicer immediately after each<br />
use, the pulp may dry out and become<br />
difficult to clean.<br />
24 Issue 14 • March 2018
CHECK FOR ANY REACTION<br />
Notice the signs that the body gives off after drinking certain fruit and vegetable<br />
juices. Many people have trouble with some juices and can react badly. If you drink a<br />
new juice and feel queasy or experience stomach churning, check the ingredients list and<br />
see if there’s something you don’t drink often. Once you’ve determined this, use a small<br />
amount of the ingredient, and train your body to get used to it.<br />
PERK UP BY JUICING<br />
Feeling sluggish, possibly because<br />
of age? Try making juicing a part<br />
of your life to give you that extra pep you<br />
need. There are many nutrients in the<br />
juice that can keep the body in top shape<br />
by repairing any damage and giving you<br />
energy. Use the tips from the article you<br />
just read to help you get started in the<br />
nutritious world of juicing. By making<br />
juicing a part of your daily routine, you<br />
can stop depriving yourself of the essential<br />
nutrients you need to achieve maximum<br />
health. If you don’t like the taste of<br />
vegetables, juicing is an excellent<br />
option. Happy juicing!<br />
Issue 14 • March 2018<br />
25
26 Issue 14 • March 2018
Issue 14 • March 2018<br />
27
28 Issue 14 • March 2018
10 POINTERS FOR CREATING AN EFFECTIVE<br />
Fitness<br />
Program<br />
by<br />
Matthew Dubose<br />
Follow Us:<br />
The key to being healthy and feeling<br />
good about yourself is getting in shape.<br />
Follow these tips and get the maximum<br />
results of your fitness program.<br />
Increasing the level of your fitness<br />
is a worthwhile goal. As<br />
daunting as this may seem,<br />
with some assistance, it is possible.<br />
The ideas and tips in the<br />
article below will set you on the road towards<br />
achieving your fitness goals. Your<br />
health will be better, and you are going to<br />
feel amazing!<br />
Issue 14 • March 2018<br />
29
1<br />
FOCUS ON A GOAL<br />
The goal that you create for<br />
your fitness program can be a very effective<br />
tool in motivation. You become<br />
focused on beating obstacles, not how<br />
hard it will be. When you have a goal,<br />
it is much easier to stay motivated<br />
with fitness.<br />
Is snoring ruining your sleep? Then read on for some natural solutions that can help you get the uninterrupted<br />
sleep that you’ve always needed.<br />
<br />
CLICK HERE TO LEARN MORE<br />
30 Issue 14 • March 2018
2<br />
SPLIT YOUR EXERCISE ROUTINE<br />
Are you short on time for exercising?<br />
Make two smaller workouts by splitting<br />
your ordinary exercise routine. Instead<br />
of boosting the overall time you exercise,<br />
simply split your current minutes into<br />
parts. Instead of jogging for an hour, jog<br />
on 2 separate occasions for 30 minutes<br />
during the day. If you would rather not go<br />
to the gym twice in a day, try doing just<br />
one workout at the gym and then a later<br />
session outside or at home.<br />
3<br />
TIME YOUR WEIGHT<br />
LIFTING ROUTINE<br />
Complete your weight lifting routine in<br />
30 to 45 minutes. Plus, your muscles get<br />
too much wear and tear after an hour of<br />
working out. Therefore, keep an eye on<br />
the clock when you’re working out with<br />
weights, and limit your time to 60 minutes<br />
or less.<br />
4<br />
CRUNCHES ALONE DON’T WORK<br />
Don’t do crunches as your sole abdominal<br />
exercise. You only burn 1 pound<br />
of fat for every 250,000 crunches you do,<br />
according to a recent university study.<br />
It’s safe to say that crunches alone are<br />
sufficient to produce the desired results.<br />
Find other ways to exercise your<br />
abdominal muscles for the best results.<br />
Crunches aren’t going to give you a sixpack,<br />
no matter how many you do. You<br />
can use abdominal exercises to make<br />
muscles more strong, but the belly fat<br />
will remain. For six-pack abs, do lots of<br />
cardio, resistance training, and changing<br />
your diet.<br />
Issue 14 • March 2018<br />
31
5<br />
WORKOUT WHILE WATCHING TV<br />
Working out while enjoying your favorite TV show can take your mind off the exercise<br />
and increase the number of calories you burn in a day. When the commercial comes<br />
on, stand up and do a few jumping jacks or a bit of stretching. It’s possible to perform<br />
many exercises without even leaving the sofa. Find any way that you can to keep moving<br />
while doing what usually is a sedentary activity.<br />
6<br />
SET YOUR BICYCLE SPEED<br />
You should aim for a bicycling speed<br />
between 80-110 rpm. You will increase<br />
your endurance when you do this and experience<br />
less strain. To determine your<br />
pace, count how often your right leg rises<br />
during a ten-second interval, and multiply<br />
that number by six. If your RPM is too low<br />
or high, adjust it.<br />
7<br />
GET STRONGER FASTER<br />
Exercise should be done daily.<br />
However, it does not have to take a long<br />
time. Doing extra things like taking the<br />
stairs can help you burn extra calories.<br />
You can get stronger faster by doing the<br />
same amount of exercising in ten percent<br />
less time. This will cause your muscles<br />
to work harder and will, at the same<br />
time, improve your endurance. For instance,<br />
if your full body workout normally<br />
takes 30 minutes, aim to finish in<br />
27 minutes instead.<br />
8<br />
SEE THE RESULTS<br />
OF YOUR EFFORTS<br />
It is perfectly normal to need to see the results<br />
of your dieting efforts in order to fuel<br />
your level of motivation. Instead of stepping<br />
on the scales, keep some tight-fitting<br />
clothes around. You will know how much<br />
you are changing if you make a habit of<br />
trying these clothes on from time to time.<br />
32 Issue 14 • March 2018
9<br />
INCREASE YOUR<br />
WORKOUT INTENSITY<br />
To speed up your weight loss, try increasing<br />
your workout density. The more exercises<br />
you can fit into a shorter time, the better<br />
your weight loss results will be. Complete<br />
a bunch of exercises in a short amount of<br />
time, and you should notice your endurance<br />
and metabolism build. You will see<br />
the effectiveness as the weight melts off.<br />
DO SOME BOX SQUATS<br />
To build some muscle in your<br />
quadriceps, try doing some simple box<br />
squats. If you want to have explosive power,<br />
try doing box squats. You will need to<br />
stand in front of a sturdy box. You perform<br />
the squat as you normally would, but you<br />
pause when you are seated on the box.<br />
Getting into shape and achieving your fitness<br />
goals is key to being healthy and feeling<br />
really good about yourself. It is possible<br />
to succeed, even if you are a former<br />
couch potato. Take the information you<br />
just learned and use it to help increase<br />
your level of fitness so you can be in the<br />
best possible shape.<br />
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36 Issue 14 • March 2018
11 HELPFUL TIPS<br />
TO BOOST YOUR MEMORY<br />
by<br />
Tess Kimble Follow Us:<br />
Although gaps in memory and general<br />
forgetfulness can be extremely<br />
frustrating, you can work to overcome<br />
these annoyances. These tips will help.<br />
A<br />
s<br />
you age, you will notice<br />
your memory skills are not<br />
as good as before. How can<br />
you keep your mind sharp<br />
as you age? Look to the tips<br />
in this article to improve your memory.<br />
Issue 14 • March 2018<br />
37
1<br />
KEEP A JOURNAL<br />
Try writing things down to make it easier to remember.<br />
This exercise causes blood to flow to the area of the brain which<br />
is responsible for memory. You may significantly increase your<br />
ability to remember important things by making a habit of letter<br />
writing or journaling.<br />
Sleep apnea is a very unpleasant condition, causing discomfort, interrupted sleep, and other symptoms. Use<br />
these tips to create your treatment plan.<br />
<br />
CLICK HERE TO LEARN MORE<br />
38 Issue 14 • March 2018
2<br />
TAKE SHORT BREAKS<br />
Taking as little as a 5- to 15-minute<br />
break when studying or working at your<br />
desk allows your mind to refresh itself. Doing<br />
so will benefit your memory. This can<br />
also help your brain absorb information<br />
much better.<br />
3<br />
CHANGE YOUR STUDY LOCATIONS<br />
There is much to learn and then remember,<br />
so try studying the information<br />
in various locations. This prevents you<br />
from associating the information with one<br />
particular setting, which helps to instill it<br />
more deeply within you. Simply put, learning<br />
things in different locations makes<br />
it much easier for your brain to convert<br />
information into long-term memories.<br />
If you are studying, one way to improve<br />
your memory is by changing the<br />
environment in which you are studying.<br />
A change of environment refreshes the<br />
mind, and makes long-term memory more<br />
effective. Changing your routine stimulates<br />
your brain so that it is more alert<br />
and ready to absorb information. Your<br />
brain works more effectively after this kind<br />
of stimulation.<br />
4<br />
CLEAR YOUR MIND<br />
Paying attention is one of the best<br />
things you can do to improve memory. You<br />
may entertain yourself with ideas that you<br />
are paying adequate attention, when you<br />
are actually daydreaming. A wandering<br />
mind is not absorbing new information at<br />
optimal levels. Do the best you can to clear<br />
your mind so that you can focus on what’s<br />
being shown and said. Think hard about<br />
your subject and burn the information into<br />
your memory.<br />
Issue 14 • March 2018<br />
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5<br />
HAVE A POSITIVE OUTLOOK<br />
Stop focusing on the negatives, and your memory will become faster and clearer.<br />
People who suffer from depression are stressed out or have a negative outlook on life<br />
don’t remember things as well as people who are basically happy. Ask your doctor about<br />
ways to get rid of stress.<br />
6<br />
IMPROVE YOUR<br />
MEMORY WITH ASSOCIATIONS<br />
Association is one of the secrets to a<br />
great memory. If you’re trying to remember<br />
something, associate it with a<br />
funny image, song or phrase. A humorous<br />
association tagged onto someone’s<br />
name will help you remember it later on.<br />
To supplement memory, try rehearsing or<br />
relating the material you wish to remember<br />
with what you already know. For example,<br />
you can link information to a more familiar<br />
concept. Over time, this process will<br />
make it easier to store information in your<br />
long-term memory.<br />
7<br />
CONSIDER TAKING<br />
PRESCRIPTION DRUGS<br />
One especially scary aspect of aging is<br />
the loss of memory. Prescription medication<br />
is often used to help fight off signs of<br />
memory loss and dementia. Ask your doctor<br />
about prescription medications to<br />
boost your memory.<br />
8<br />
DON’T STOP<br />
LEARNING NEW THINGS<br />
Even if you’re not currently in college or<br />
school, take time to learn some new things.<br />
When you don’t try to learn new things,<br />
you aren’t exercising the area of your brain<br />
which controls memory. When you don’t<br />
stretch your memory on a regular basis, it<br />
is more likely that you will lose the ability.<br />
9<br />
GET PLENTY OF SLEEP<br />
Studies have shown that sleep is important<br />
to keep your memory in tip-top<br />
shape. A lack of concentration will lead to<br />
a great deal of difficulty in turning present<br />
happenings into permanent memories. Try<br />
to work on your sleep schedule so that you<br />
get more shuteye.<br />
40 Issue 14 • March 2018
SWITCH TO A HEALTHIER DIET<br />
Your memory, and your brain work best when you are receiving proper nutrition.<br />
One of the best ways to keep your mind sharp is to consume healthy fats. Get<br />
plenty of these healthy fats by eating foods such as fish and walnuts and using flax<br />
seed oil and olive oil instead of trans fat.<br />
LISTEN TO<br />
CLASSICAL MUSIC<br />
To improve your memory, try to put<br />
on classical music if you can. In general,<br />
music that is soothing will assist<br />
in bringing you to a more relaxed<br />
state, resulting in better memory.<br />
A great time to use this kind of music<br />
is during relaxing baths, with<br />
scented candles burning on the side.<br />
Remember, although gaps in memory<br />
and general forgetfulness can be extremely<br />
frustrating, you can work to<br />
overcome these annoyances. Ensure<br />
you stick to the advice given in the<br />
above article, and you’ll discover your<br />
memory skills improving at a very fast<br />
rate. With a concentrated effort on<br />
your part, you could easily end up with<br />
memory skills that you never thought<br />
you had.<br />
Issue 14 • March 2018<br />
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44 Issue 14 • March 2018
STEPS TO<br />
PREVENTING<br />
AGING<br />
THE SMART WAY<br />
by<br />
Matthew Dubose<br />
Follow Us:<br />
The aging process<br />
doesn’t need to be a bad<br />
one. Take good care of<br />
your body and mind and<br />
you can still have an<br />
active and vibrant life!<br />
Everyone knows<br />
that people get<br />
older. But how<br />
quickly your<br />
body and mind<br />
show their age is partly up<br />
to you. By incorporating<br />
some new ideas, you can<br />
increase your longevity and<br />
have happy and healthy<br />
golden years. You will stay<br />
happier for many years to<br />
come by employing advice<br />
like that found below.<br />
Issue 14 • March 2018<br />
45
Living healthily isn’t nearly as difficult as you may believe. Use this advice to become a happier and<br />
healthier person.<br />
<br />
CLICK HERE TO LEARN MORE<br />
1<br />
SPREAD PEACE AND JOY<br />
Whenever you can, spread peace and<br />
joy. If you can make someone else smile,<br />
you will smile yourself. A simple smile or<br />
a kind word is enough, and you should notice<br />
that other people treat you better.<br />
2<br />
ADD A PERSONAL<br />
TOUCH TO YOUR HOME<br />
As you get older, you may find that you<br />
are not living in the place that you once<br />
thought was going to be home for the<br />
rest of your days. Your new place will become<br />
familiar and home-like once you<br />
bring your own touches to it. Bring out the<br />
photographs or paintings, cushions, and<br />
decorations that gave your former home<br />
an air of comfort. They will make this new<br />
place feel like home too.<br />
3<br />
STOP WORRYING ABOUT NUMBERS<br />
If you are worried about aging, stop<br />
focusing on the numbers in your life. Focusing<br />
on numbers like height, weight,<br />
and age will distract you from what’s important.<br />
Let your doctor worry about the<br />
numbers, and they will tell you if you need<br />
to focus on anything; instead spend your<br />
time focusing on more important and<br />
fun things.<br />
46 Issue 14 • March 2018
4<br />
LOSE THE EXTRA POUNDS<br />
As metabolism slows down, many people gain weight with age. As you most likely<br />
know, there is a long list of diseases that are caused by excess weight. You can be a<br />
healthy weight if you keep moderately exercising and eating the right foods.<br />
5<br />
TAKE CARE OF YOUR EYESIGHT<br />
As you age, be careful with your eyes.<br />
Some minor loss of eye sight happens as<br />
you age, but make sure you regularly visit<br />
a doctor for eye exams to catch any more<br />
serious eye-related diseases to keep your<br />
eyes at their best.<br />
6<br />
LOOK AT THE BRIGHT SIDE<br />
See the bright side of aging. Age<br />
has its privileges, and you should focus<br />
on them rather than worrying about lost<br />
youth. Think of new and interesting ways<br />
to enjoy life, and be sure to take advantage<br />
of every opportunity that comes your way,<br />
living life to the fullest.<br />
7<br />
MAINTAIN HEALTHY<br />
BONE DENSITY<br />
Take care and wear well-supported shoes<br />
to avoid falling down. Seniors, whose<br />
bones are fragile, are most susceptible to<br />
serious injury from a fall. If you take 30<br />
minutes to walk about 3 times a week, you<br />
will help your balance and also maintain<br />
mental and physical fitness. Other strategies<br />
to maintain healthy bone density and<br />
avoid fractures include vitamin D and calcium<br />
supplements along with some basic<br />
strength training.<br />
Issue 14 • March 2018<br />
47
8<br />
EAT MORE FISH<br />
Eat less red meat and more fish to<br />
prevent heart disease! Meat can clog your<br />
arteries, along with contributing to heart<br />
disease and other ailments. Fish, on the<br />
other hand, breaks up the cholesterol, so<br />
it is a great addition to your diet.<br />
9<br />
MAKE NEW FRIENDS<br />
A true, lifelong friendship offers energy,<br />
love and emotional sustenance to<br />
live happily. You are never too old to create<br />
new friendships. Take any opportunity<br />
to go out and make new friends, and you<br />
will enjoy life to the fullest.<br />
CHECK YOUR BLOOD PRESSURE REGULARLY<br />
The silent killer refers to high blood pressure because many people have no<br />
symptoms to alert them to this dangerous condition. As your cardiovascular systems<br />
deteriorate over time, it is of the utmost importance that you monitor your blood pressure.<br />
You will have an easy time noticing a problem when you are monitoring your blood<br />
pressure and will be able to address it quickly.<br />
48 Issue 14 • March 2018
TAKE UP AN OLD HOBBY<br />
After you retire or after the kids<br />
have left home, take up an old, beloved<br />
hobby again as a way to enjoy one of the<br />
benefits of the aging process. Now that you<br />
finally have plenty of time to focus on yourself,<br />
it is important to renew your interest<br />
in the things you once enjoyed. Hobbies not<br />
only keep you active but also fill those times<br />
when you may feel lonely or overwhelmed<br />
with what to do with yourself.<br />
CONSIDER SETTING GOALS<br />
Take time to enjoy living. Set goals<br />
for yourself. This way you will feel like you<br />
have risen.<br />
In conclusion, the aging process doesn’t<br />
need to be a bad one. You can still have<br />
an active and vibrant life provided that<br />
you take good care of your body and<br />
mind. Find ways to fit these tips into your<br />
daily life.<br />
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52 Issue 14 • March 2018
10 Surprisingly Easy Ways To<br />
Manage Snoring<br />
by<br />
Tess Kimble<br />
Is snoring ruining your sleep?<br />
Then read on for some natural<br />
solutions that can help you get the<br />
uninterrupted sleep that you’ve<br />
always needed.<br />
Follow Us:<br />
Tired of snoring? Just about everyone<br />
snores now and then,<br />
but snoring that interrupts<br />
sleep, damages life quality.<br />
The advice in the following article<br />
will help you minimize or even eliminate<br />
your snoring issues.<br />
Issue 14 • March 2018<br />
53
1<br />
SLEEP ON YOUR SIDE<br />
Try to sleep in a different<br />
position. Most people<br />
snore when they are lying on<br />
their backs because gravity<br />
forces their head down, and<br />
your throat may slightly close<br />
up. If you sleep on your side,<br />
it will be easier to breathe;<br />
this also places less strain<br />
on the muscles of your neck.<br />
To reduce your snoring, try<br />
sleeping on the left side of your<br />
body. Hours and hours of snoring<br />
is enough to push your bed<br />
mate over the edge. Sleeping<br />
on the left hasn’t been proven<br />
scientifically to be better<br />
than sleeping on your right.<br />
Anecdotal evidence does exist<br />
to support side-sleeping and<br />
its ability to open airways and<br />
minimize snoring.<br />
The key to being healthy and feeling good about yourself is getting in shape. Follow these tips and get the<br />
maximum results of your fitness program.<br />
<br />
CLICK HERE TO LEARN MORE<br />
54 Issue 14 • March 2018
2<br />
KICK YOUR SMOKING HABIT<br />
Smoking can be a factor in your snoring<br />
levels. Quitting can ease this. Smoking<br />
causes the tissues in your throat to become<br />
irritated, which in turn causes your throat to<br />
swell. Swelling of the throat is the main contributor<br />
to the reasons that snoring occurs.<br />
Smoking can exacerbate snoring; therefore,<br />
it is important to quit smoking. If you<br />
find it impossible to stop smoking, then at<br />
least cut it off in the hours that precede<br />
sleep. Smoking causes your throat to swell<br />
up and your air passages to get much narrower.<br />
Narrow air passages mean you will<br />
snore more. Not smoking before bed will<br />
mean that your airways stay more open.<br />
3<br />
SKIP THE SLEEPING PILLS<br />
Sleeping pills can contribute to snoring,<br />
so you might get a better night’s sleep<br />
if you avoid them. Sleeping pills work by<br />
helping your muscles relax. As the muscles<br />
holding your nasal passages open relax,<br />
the passages narrow. This leads to snoring,<br />
not the result you were looking for!<br />
4<br />
UNCLOG YOUR NASAL PASSAGES<br />
If you wish to prevent snoring, you should ensure that your nasal passages are<br />
open. A nose that is clogged or constricted may be one of the causes of snoring. If you<br />
catch a cold try and unclog your nose by using vapor rubs, humidifiers, or steam showers.<br />
Nasal strips may also be tried as they help to lift open the nose, which allows more<br />
air to flow through.<br />
Issue 14 • March 2018<br />
55
5<br />
CONSIDER USING NASAL STRIPS<br />
Nasal strips can help limit snoring.<br />
These strips resemble bandage strips.<br />
Their function is quite different from a<br />
Band-Aid, though. These strips open your<br />
nasal airways automatically. This can make<br />
it simpler to breathe through your nose,<br />
which can prevent snoring.<br />
6<br />
BUILD UP YOUR THROAT MUSCLES<br />
Some doctors believe that building<br />
up the muscles in your upper throat can<br />
end snoring problems. One doctor has suggested<br />
that singing can help reduce snoring<br />
because singing builds muscle in the throat<br />
and soft palate. A good muscle tone means<br />
your nasal pathways will not get narrower<br />
when you sleep and cause you to snore.<br />
You have the ability to improve snoring<br />
though implementing exercises. Try exercising<br />
your throat muscles for up to a half<br />
hour a day to strengthen the muscles and<br />
prevent nighttime collapses. Weak muscles<br />
can be strengthened by vocal and tongue<br />
exercises, thereby improving the capacity<br />
of upper portions of your respiratory system<br />
to develop.<br />
7<br />
DO NOT EXERCISE<br />
SOON BEFORE SLEEPING<br />
Avoid exercising during the last hour before<br />
bedtime. Physical exercise can take<br />
your breath away when you lie down. This<br />
will lead to constricted airways and excess<br />
snoring throughout the night.<br />
8<br />
WATCH WHAT YOU EAT AND DRINK<br />
Think about what you’re eating and<br />
drinking right before going to bed. Some<br />
foods and beverages can make you snore.<br />
Alcohol, muscle relaxants, and other medicines<br />
can cause your throat muscles to<br />
weaken. As these muscles become relaxed,<br />
they compromise your airway. As a result,<br />
you snore loudly. Drinking water is the best<br />
way to keep yourself properly hydrated as<br />
you sleep.<br />
56 Issue 14 • March 2018
9<br />
SHED THE EXTRA POUNDS<br />
You probably get tired of hearing<br />
this, but getting thin will probably make<br />
you snore less. Excess weight will accumulate<br />
all over the body, and this includes the<br />
neck area. By putting pressure on the airway,<br />
it can lead to snoring.<br />
GET ENOUGH SLEEP<br />
The proper amount of sleep can help<br />
to reduce your snoring. Having a consistent<br />
sleep schedule will also play a key role in<br />
the quality of your sleep. You should head<br />
for bed at the same time every night and<br />
get up around the same time each morning.<br />
There is a lot that you can do to reduce<br />
your snoring. Try a few of the tips offered<br />
here, and you might find that your snoring<br />
habit disappears. Stop snoring from<br />
ruining your sleep, and allow both you and<br />
your partner to get a better night’s sleep.<br />
Issue 14 • March 2018<br />
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60 Issue 14 • March 2018
CHIROPRACTIC TIPS AND TRICKS<br />
YOU CAN USE TODAY<br />
9by<br />
Matthew Dubose<br />
Follow Us:<br />
People who suffer from back pain<br />
may seek relief from chiropractic<br />
care. Read on to learn how to<br />
maximize the healing benefits of the<br />
chiropractic process.<br />
Chiropractic care is extremely<br />
beneficial to back pain. Do you<br />
know anything about chiropractors?<br />
If you’d like to learn<br />
more to get help, read on.<br />
You’ll find tips that will help you through<br />
the chiropractic process.<br />
Issue 14 • March 2018<br />
61
Living a better life may not be as difficult as you may think. Read on for some personal development tips that<br />
you can use to better yourself!<br />
<br />
CLICK HERE TO LEARN MORE<br />
1<br />
PAY ATTENTION TO<br />
THE WAY YOU SLEEP<br />
When you’re having chiropractic issues,<br />
be sure you’re focusing on sleeping in<br />
the right position. A cervical pillow placed<br />
under your neck as you sleep can help.<br />
These will let your head lay even as opposed<br />
to being pushed up by a pillow.<br />
Making adjustments to your sleeping position<br />
can help your back. Consider positioning<br />
a pillow beneath your head and shoulders.<br />
Next, place rolled-up towels beneath<br />
your neck and your knees. Doing this helps<br />
to stabilize the main areas of your body<br />
that curve. Also, if your mattress is old,<br />
you may want to replace it.<br />
2<br />
CHIROPRACTORS AREN’T<br />
MIRACLE WORKERS<br />
You surely might get some relief immediately<br />
after a session, but you can only<br />
heal after extended care. If your chiropractor<br />
says you need to follow a certain<br />
regimen, then you need to follow that<br />
advice to see good results. If you don’t<br />
follow the regimen, you may not like the<br />
results of your treatment.<br />
62 Issue 14 • March 2018
3<br />
DO YOUR RESEARCH<br />
Before seeing a chiropractor, do as<br />
much research on them as you can. There<br />
are lots of sincere chiropractors, but there<br />
are some who try to sell you all kinds of<br />
non-chiropractic merchandise. Always<br />
search online for reviews and references.<br />
When you are researching potential chiropractors,<br />
be sure to ask what types of conditions<br />
they treat. Chiropractors that are<br />
treating things other than back discomforts<br />
or other musculoskeletal problems<br />
are going outside of what will be seen as<br />
effective. Practitioners who just stick to<br />
the basic areas are more reliable.<br />
4<br />
KEEP YOUR WALLET<br />
IN YOUR FRONT POCKET<br />
You shouldn’t use your back pocket to carry<br />
a wallet. Carrying a wallet in your back pocket<br />
can negatively affect your lower back.<br />
It will cause pressure in your lower back,<br />
colon, and bladder. To ease this pressure,<br />
the wallet should be kept in the front pocket.<br />
If you carry a wallet, try to avoid putting<br />
it in your back pocket. Surprisingly<br />
enough, this is a source of lower back<br />
pain. This puts pressure on your lower<br />
back and the nerves that are connected to<br />
your colon, reproductive organs, bladder,<br />
and back of legs. Put your wallet in front<br />
pockets instead.<br />
5<br />
SEE YOUR PHYSICIAN FIRST<br />
Always see your regular doctor before<br />
you see a chiropractor. It’s a good<br />
idea to get a doctor to try and figure out<br />
what kind of issue you’re dealing with. This<br />
also allows your chiropractor to better understand<br />
how your particular issue should<br />
be handled. It is entirely possible that a<br />
chiropractor won’t offer the type of treatment<br />
that you need. There may be other,<br />
better alternatives.<br />
Issue 14 • March 2018<br />
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6<br />
SLEEP ON YOUR BACK<br />
If your back causes your problems, avoid sleeping on your stomach. When you<br />
sleep this way, it can cause your spine to slip out of the position it should be in. Instead,<br />
you should be sleeping on your back, and you should place pillows under the shoulders<br />
and knees. Also, put a rolled-up towel behind your neck. These strategies protect the<br />
primary spine curves.<br />
7<br />
SET UP A CONSULTATION<br />
MEETING BEFOREHAND<br />
When selecting a chiropractor, set up a<br />
meeting with them before you schedule<br />
an appointment. Visiting a chiropractor<br />
can dramatically improve your life. However,<br />
a bad chiropractor can make your<br />
life miserable. Trust is key, especially with<br />
your chiropractor. Always have a consultation<br />
before you begin any treatment<br />
or manipulations.<br />
8<br />
STANDING MAY<br />
STRAIN YOUR BACK<br />
Your back may become strained if you<br />
stand for too long. Putting a foot on a little<br />
stool, a low shelf, or a bar installed for this<br />
purpose can provide relief of stress to the<br />
lower back. If this is impossible, try to frequently<br />
shift your body’s weight.<br />
9<br />
STRETCH BEFORE GETTING UP<br />
If you have back issues, allow<br />
your back to wake up on its own schedule<br />
in the mornings. Stretch your body<br />
gently before getting up slowly. Do this<br />
while supporting your body with your<br />
arms as you swing your legs to the floor.<br />
Now that you know about the benefits of<br />
proper chiropractic care, you are ready to<br />
experience it for the first time. This article<br />
should have answered some questions<br />
that you may have had. You’re going to notice<br />
all kinds of changes; it is definitely a<br />
healing experience.<br />
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66 Issue 14 • March 2018
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67
A 13-PART WALKTHROUGH ON<br />
HEALTHY EATING<br />
by<br />
Tess Kimble<br />
Follow Us:<br />
Living healthily isn’t nearly as<br />
difficult as you may believe. Use<br />
this advice to become a happier and<br />
healthier person.<br />
really healthy lifestyle can’t<br />
A<br />
be complete without paying<br />
some attention to proper<br />
nutrition. You may want to<br />
be more healthy, but do you<br />
know how to take the first step? Living<br />
healthily isn’t nearly as difficult as you<br />
may believe. Use this advice to become a<br />
happier and healthier person.<br />
68 Issue 14 • March 2018
The aging process doesn’t need to be a bad one. Take good care of your body and mind and you can still have<br />
an active and vibrant life!<br />
<br />
CLICK HERE TO LEARN MORE<br />
1<br />
INCLUDE GARLIC IN YOUR DIET<br />
Add a garlic supplement to your daily<br />
diet, about 600-900mg per day. Garlic is<br />
a powerhouse antioxidant that has proven<br />
to be an effective tool in the fight against<br />
cancer, diabetes and heart disease. Garlic<br />
also has anti-fungal and antibacterial effects<br />
to help your organs. Try using cloves<br />
or garlic extracts in your food each day.<br />
2<br />
SNEAK SOME NUTRITION<br />
INTO YOUR NORMAL FOOD<br />
The stealthy way is by putting more nutritious<br />
items when cooking your normal<br />
food. This trick is often used on picky eating<br />
children, but you can use it to your own<br />
benefit, as well. Some things you could do<br />
would be to fortify blended concoctions<br />
with dry milk or to insert about one-half<br />
cup of white beans when you’re mixing<br />
something to bake. Everyone in your house<br />
will get some extra nutrition, and they will<br />
not even know about it.<br />
3<br />
AVOID FOOD WITH<br />
HIGH TRANS FAT CONTENT<br />
You should stay away from foods which<br />
contain a high amount of trans fat, like<br />
highly processed foods. You could be risking<br />
heart disease if your diet contains<br />
too many foods that are rich in trans fat.<br />
You need the kind of cholesterol referred<br />
to as HDL. Eating trans fat lowers the<br />
amount of HDL.<br />
4<br />
TAKE DAILY MULTIVITAMINS<br />
Eat a daily multivitamin to supplement<br />
your nutrition. This gives you an insurance<br />
policy in terms of your daily nutritional<br />
requirements. It is important to take<br />
multivitamins just in case your diet is lacking<br />
in something.<br />
Issue 14 • March 2018<br />
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5<br />
DO NOT SKIP BREAKFAST<br />
When constructing a healthy diet<br />
plan, make sure that a good breakfast is<br />
part of the plan. Breakfast begins your day.<br />
Breakfast also starts up your metabolism<br />
after sleeping all night.<br />
6<br />
WHIP UP A FRUIT SMOOTHIE<br />
Few things are as healthy and delicious<br />
as a fruit smoothie. There is an<br />
easy way to make your average smoothie<br />
even more tasty and nutritious. A good<br />
addition to any smoothie is cocoa powder<br />
because it is rich in antioxidants.<br />
Also, consider adding flax seed oils full<br />
of omega-3 acids. These can give you the<br />
nutrients that you need while providing<br />
antioxidants as well.<br />
7<br />
DO NOT SLEEP<br />
SOON AFTER EATING<br />
If you have trouble sleeping, your diet could<br />
be a factor. There are many foods with contrasting<br />
effects, from calming to energizing.<br />
It makes sense to allow the body to rest<br />
from eating before going to sleep.<br />
8<br />
OPT FOR NATURAL FOODS<br />
One good rule is that if it has to be<br />
microwaved, then it is probably not very<br />
nutritious. Skip microwaveable food if you<br />
would like to lose weight and improve your<br />
appearance. Eat natural foods as much<br />
as possible.<br />
9<br />
GO EASY ON POTATOES<br />
These days, potato foods, like french fries, are considered satisfying. We usually<br />
add a simple starch to every meal. Dropping potatoes and having vegetables instead<br />
could mean you are eating a lot less calories than you were.<br />
70 Issue 14 • March 2018
STOCK UP ON<br />
FROZEN VEGETABLES<br />
Always keep a good supply of frozen vegetables<br />
in your freezer so you will always<br />
have some to use. They are great for making<br />
quick, nutritional meals, when you<br />
don’t have time to prepare fresh produce.<br />
Freezing them prevents them from spoiling<br />
before you can use them.<br />
SWITCH TO FRESH BEETS<br />
While canned beets aren’t the<br />
healthiest of foods, fresh beets are very<br />
good for you. Fresh beets contain a ton<br />
of fiber and minerals, but the canned<br />
variety contains lots of salt. Steam the<br />
greens from the beets and add the beetroot<br />
to a salad.<br />
EXPLORE NEW FLAVORS<br />
To keep yourself interested<br />
and engaged in healthy eating habits,<br />
make an effort to explore new recipes<br />
and flavors. The challenge and novelty<br />
of mastering new dishes encourage<br />
healthy variety and keeps a diet from<br />
becoming repetitive and unappealing.<br />
It is also a way to make healthy eating<br />
fun and adventurous rather than boring<br />
and obligatory.<br />
Issue 14 • March 2018<br />
71
KNOW YOUR SALAD<br />
Understanding salad is a good way<br />
to improve the diet you have. There is more<br />
to a salad than just dressing and lettuce.<br />
You can have a fruit salad or a grain salad.<br />
Be creative. Salads can easily be the main<br />
course, both cold and hot, without you<br />
feeling dissatisfied or hungry. Yes, salads<br />
can be a bit bland even when using your<br />
favorite dressing. This is why it’s a good<br />
idea to change up your flavors a bit and try<br />
new ones or create your own. Try adding<br />
some new fixings to your salads, such as<br />
dried fruit, napa cabbage, peanut butter,<br />
ginger, fresh herbs, berries, nuts, tahini,<br />
and more for a lively and nutritious meal.<br />
As you can see, being healthy is an easy<br />
lifestyle that is possible for anyone. Proper<br />
nutrition is vital to good health, and the<br />
food you eat is sure to have a huge impact<br />
on your overall sense of health. Using<br />
these nutrition tips, you can remake yourself<br />
into a vibrant, healthy person.<br />
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74 Issue 14 • March 2018
Issue 14 • March 2018<br />
75
8 PRACTICAL OPTIONS FOR<br />
MANAGING TINNITUS<br />
by<br />
Matthew Dubose<br />
Follow Us:<br />
The constant ringing in your ears<br />
can affect your everyday activities.<br />
Here are some tips on how to manage<br />
tinnitus and gain control over your<br />
life again.<br />
Tinnitus can be difficult to deal<br />
with. The constant sounds in<br />
your head can severely limit<br />
your everyday activities. However,<br />
there is hope for relief. In<br />
this article, you will be provided with some<br />
good advice that can help you.<br />
76 Issue 14 • March 2018
There’s no need for discolored, yellow or stained teeth these days when there are whitening solutions available.<br />
Here are a few of those solutions.<br />
<br />
CLICK HERE TO LEARN MORE<br />
1<br />
LISTEN TO WHITE NOISE<br />
Turn on a machine that creates background<br />
noise, such as a radio or fan, when<br />
your tinnitus flares up. The background<br />
noise will help decrease the amount you<br />
notice the tinnitus. If the only noise you<br />
hear is tinnitus, it’s easy to fixate on the<br />
sound and become more aggravated by it.<br />
Do not deal with the suffering of tinnitus<br />
while you are at home. Turn on the fan<br />
from the cooling and heating system in<br />
your home as this provides a white noise<br />
effect. Other options are a little space fan<br />
or a gentle meditation fountain in each<br />
room. If you have background noise in<br />
every room of your house, you’ll only have<br />
to worry about tinnitus when you’re away<br />
from it. Wherever you’re going, there will<br />
probably be plenty of distracting noise.<br />
2<br />
TRY GOING TO BEHAVIOR THERAPY<br />
Ultimately, your goal will be to find<br />
ways to avoid fixating on the ringing or<br />
buzzing. Professional therapy can help<br />
you work through issues that may exasperate<br />
your tinnitus symptoms. Doing this<br />
means you are better able to cope with<br />
and manage your affliction. If you allow<br />
your tinnitus dominance over your life,<br />
finding happiness is going to prove a hard<br />
task to accomplish.<br />
Issue 14 • March 2018<br />
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3<br />
KEEP STRESS AT BAY<br />
Tinnitus can be exacerbated<br />
by stress, so maintaining an organized,<br />
low-stress lifestyle is important.<br />
Seek work you can do in a non-stressful<br />
manner. Also, make sure to relax<br />
an ample amount with those you love.<br />
Get rid of anything stressful in your life to<br />
help treat your tinnitus. Become aware of<br />
the stress you are experiencing, and learn<br />
to understand how it will affect any of<br />
your ailments, including your tinnitus. As<br />
your stress level increases, you will find it<br />
more difficult to deal with the discomfort<br />
of your tinnitus symptoms. You can better<br />
deal with tinnitus if you aren’t so stressed<br />
out about other problems.<br />
4<br />
ADD ANTI-INFLAMMATORY<br />
FOODS TO YOUR DIET<br />
There is scientific data suggesting that<br />
tinnitus may be linked to inflammation. It<br />
makes more sense to have an anti-inflammatory<br />
diet for controlling your tinnitus.<br />
This means you have to eat more fruits<br />
and vegetables, more salmon, as well as<br />
flaxseed oil.<br />
5<br />
KEEP VOLUMES AT SENSIBLE LEVELS<br />
Keep the volume reasonable when you watch television and listen to music. Loud<br />
music may sound good, but continued exposure to loud noises can cause hearing loss,<br />
as well as putting you at risk for developing or worsening tinnitus. Always carry earplugs<br />
when you will be participating in activities with an excessive noise level, and keep the<br />
volume at a sensible level on the listening devices you use.<br />
78 Issue 14 • March 2018
6<br />
JOIN A SUPPORT GROUP<br />
Try finding other people with tinnitus. Joining a support group or two can help you<br />
deal with negative emotions associated with your tinnitus. You are definitely not alone<br />
in the struggle with this condition, and by talking to other people who are dealing with it,<br />
you can learn a lot of potential treatments to try out on your own case.<br />
7<br />
GO EASY ON THE BOOZE<br />
It is common practice to drink alcohol<br />
when celebrating something or just to<br />
calm one’s nerves. The dilation of blood<br />
vessels, which results in a more forceful<br />
blood flow, is something you should keep<br />
in mind. This can create the noise that you<br />
hear all the time in your ears. So, try your<br />
best to reduce the amount you drink to<br />
help alleviate any tinnitus symptoms you<br />
may be experiencing.<br />
8<br />
GO FOR A WALK<br />
Walking outdoors can help relieve tinnitus<br />
symptoms. You might get some relief<br />
from fresh air, and you can relax if you stay<br />
active. During your walks, pay attention<br />
to how the world around you affects your<br />
tinnitus. Certain loud sounds may worsen<br />
your tinnitus. It may help to list sounds that<br />
aggravate your tinnitus. That way you can<br />
be sure and try to avoid them in the future.<br />
What you’ve read should have provided you<br />
with some of the answers you were seeking,<br />
along with some tips you wouldn’t have<br />
even known you should be looking for. No<br />
one has to let that constant ringing ruin<br />
their life. See which of these tips can assist<br />
you in gaining control of your tinnitus.<br />
Issue 14 • March 2018<br />
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82 Issue 14 • March 2018
13 SELF-HELP PRINCIPLES FOR COPING<br />
WITH DEPRESSION<br />
by<br />
Tess Kimble<br />
Follow Us:<br />
It is important to treat depression<br />
correctly if you wish to overcome it.<br />
Remember these tips so you can get<br />
rid of your depression.<br />
There are more types of depression<br />
than people know about<br />
generally. You can have chronic<br />
depression, atypical depression,<br />
and even major depression. No<br />
matter which type you have, though, it’s important<br />
that you work to defeat it. Below are<br />
some tips that can help you deal with and<br />
endure depression.<br />
Issue 14 • March 2018<br />
83
You may end up having some problems in the future if you don’t have great dental hygiene. Get into a healthy<br />
routine with this advice.<br />
<br />
CLICK HERE TO LEARN MORE<br />
1<br />
EXERCISE ON A DAILY BASIS<br />
It has been proven that those who<br />
workout each day feel better. It can help as<br />
much as a medication can. Using the stairs<br />
and walking to the store can be great ways<br />
to increase your activity and appreciation<br />
of the world around you.<br />
2<br />
CONSIDER DOING MEDITATION<br />
Use meditation to help you deal<br />
with the symptoms of your depression.<br />
Research on meditation has proven that<br />
it can really have a positive influence<br />
84 Issue 14 • March 2018<br />
on your mood, as well as decrease your<br />
blood pressure.<br />
3<br />
UNDERSTAND THAT<br />
YOU AREN’T CRAZY<br />
Depression is an actual condition that<br />
ought to be looked at as other conditions<br />
are. Your body is telling you something<br />
is not right, whether you have unresolved<br />
emotions or your brain has a<br />
chemical imbalance. Your body feels overwhelmed,<br />
and it is saying that it needs to<br />
get some help.
4<br />
BEAUTIFY YOUR HOME<br />
Your home is a key player in setting the right mood. If you can, decorate your home<br />
in a positive, upbeat manner. This will enhance your naturally brighter self.<br />
5<br />
LEARN TO BE SUPPORTIVE<br />
Be supportive of friends and family<br />
members suffering from depression. Your<br />
loved one who is depressed needs comfort<br />
and reassurance during their hard times.<br />
Seek out the advice of books, online advice<br />
and more to learn how to be a good friend<br />
to a person coping with depression.<br />
6<br />
FOLLOW YOUR<br />
MEDICATION SCHEDULE<br />
Take your anti-depressants on a consistent<br />
schedule, ideally each morning. If you adhere<br />
to a schedule, you will remember to<br />
take your medicine. By taking your medication<br />
first thing in the morning, you are<br />
preparing yourself for the day ahead.<br />
7<br />
START A NEW HOBBY<br />
You may need a hobby if you feel depressed.<br />
Starting a new hobby can help to<br />
keep your mind busy and provide a reason<br />
to feel good about yourself. Building birdhouses,<br />
refinishing old furniture, and journal<br />
writing are all hobbies that can help<br />
you to feel motivated again.<br />
Issue 14 • March 2018<br />
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8<br />
REMEMBER THAT YOU ARE NOT ALONE<br />
If you are depressed, you should remember that you are not the only one suffering<br />
from depression. When you feel all alone and like no one can understand what you are<br />
going through, this will make your depression worse, even if it is not true. Somebody out<br />
there is either dealing with the same thing or will help you manage your issues.<br />
9<br />
FIND A SUPPORT GROUP<br />
Online forums can offer you support.<br />
The anonymity surrounding online discussion<br />
forums can help you open up. Many<br />
different sites have groups available.<br />
UNDERSTAND YOUR DEPRES-<br />
SION<br />
Try to know what your depression is about.<br />
Depression can manifest itself in both physical<br />
and psychological ways. When stressed<br />
for long periods of time, your brain ends up<br />
producing lower amounts of serotonin. A<br />
reduction in seratonin can cause your feelings<br />
of depression to increase dramatically.<br />
A doctor may prescribe antidepressants as<br />
part of your treatment plan; many of these<br />
medications work by stimulating your brain<br />
to produce more serotonin. There are other<br />
natural ways to make your serotonin levels<br />
higher. Minimize your use of caffeine and<br />
alcohol, be sure to get plenty of sleep, exercise<br />
regularly, and eat a proper diet.<br />
86 Issue 14 • March 2018
KEEP STRESS AT BAY<br />
When battling depression, it is<br />
important to keep stress in check. Feeling<br />
stressed out can intensify the feelings of<br />
depression. Examine what is happening<br />
in your life, and then determine what it is<br />
that is causing you stress. Once you have<br />
identified your stress triggers, you can<br />
create a plan for avoiding them.<br />
SWITCH TO ORGANIC FOODS<br />
Try treating your depression by<br />
going green. Today’s foods carry many<br />
toxic additives. These can have a negative<br />
effect on both mind and body chemistry.<br />
Eating organic foods is one great<br />
tip to helping you cope with depression.<br />
You can find organic products all over<br />
the place.<br />
IDENTIFY YOUR DEPRESSION TRIGGERS<br />
One basic strategy that can help you manage depression is to attack<br />
the individual problems that are triggering your depressed feelings. Knowing<br />
what your triggers are will make it easier to determine what is causing your depression.<br />
When you spot a trigger, do what you can to get rid of it or change it.<br />
There are many ways to treat depressions of all kinds. It is important to treat depression<br />
correctly if you wish to overcome it. Remember these tips so you can get rid of<br />
your depression.<br />
Issue 14 • March 2018<br />
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90 Issue 14 • March 2018
10 TEETH-WHITENING<br />
OPTIONS TO FEEL<br />
GOOD ABOUT<br />
Follow Us:<br />
by<br />
Matthew Dubose<br />
There’s no need for discolored,<br />
yellow or stained teeth these<br />
days when there are whitening<br />
solutions available. Here are a<br />
few of those solutions.<br />
It is time to start smiling<br />
more! You will not have<br />
to hide your stained<br />
teeth anymore. You are<br />
lucky because today<br />
there are a lot of treatments available<br />
that will give you a nice white<br />
smile. Whether you want professional<br />
treatments, or a do-it-yourself<br />
home kit, you can choose from<br />
several different options to get a<br />
beautiful smile.<br />
Issue 14 • March 2018<br />
91
The constant ringing in your ears can affect your everyday activities. Here are some tips on how to manage<br />
tinnitus and gain control over your life again.<br />
<br />
CLICK HERE TO LEARN MORE<br />
1<br />
CONSIDER CROWNS<br />
OR OTHER DENTAL WORK<br />
When deciding whether or not to have your<br />
teeth whitened, consider whether or not<br />
you have crowns or other dental work. Natural<br />
surfaces are affected to a much greater<br />
degree by the whitening process than are<br />
synthetic surfaces. These products are not<br />
effective at whitening artificial teeth surfaces.<br />
This includes veneers, fillings, crowns,<br />
or any dental implant. If you have artificial<br />
surfaces in your mouth and attempt teeth<br />
whitening, the natural teeth will whiten,<br />
while the other surfaces will not.<br />
92 Issue 14 • March 2018
2<br />
WHITENING PRODUCTS<br />
MAY CAUSE SENSITIVITY<br />
It is possible for teeth to become sensitive<br />
to whitening products. The sensitivity will<br />
be temporary, but you will have a lot of<br />
discomfort. If this occurs, make sure you<br />
set an appointment with your dentist. They<br />
could possibly give you alternative products<br />
that won’t have such poor side effects.<br />
While you are using a teeth whitening product,<br />
if you feel your teeth getting sensitive,<br />
stop the treatment immediately. Continuing<br />
to use the product can damage your<br />
teeth, and you should get the advice of a<br />
medical professional. Visit your dentist to<br />
find the best options available.<br />
3<br />
KEEP A TOOTHBRUSH WITH YOU<br />
A toothbrush will come in handy<br />
when you enjoy a sticky sweet treat; such<br />
foods are bad for the teeth, likely to cause<br />
stains, and, worst of all, sticky enough to<br />
hang around for a while. After you eat the<br />
sweet treat, brush your teeth for two minutes.<br />
Toothpaste is not necessary in this<br />
instance, just scrub well and rinse with a<br />
lot of water.<br />
4<br />
SKIP THE WHITENING STRIPS<br />
Whitening strips are popular among<br />
those who want a brighter smile. However,<br />
some whitening strips are only as effective<br />
as the leading whitening toothpaste. Ask<br />
your dentist if he or she sees better results<br />
with a particular brand of toothpaste.<br />
5<br />
DON’T FORGET TO DRINK WATER<br />
To keep your teeth white, drink water<br />
after consuming beverages that can stain<br />
your teeth. By drinking water after drinking<br />
dark liquids like tea or coffee could<br />
help stop your teeth from being stained by<br />
pigments. Another option is to drink these<br />
through a straw or use non-skim milk with<br />
your coffee.<br />
Issue 14 • March 2018<br />
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6<br />
ASK FOR A WHITENING HOME GEL<br />
Ask your dentist if he offers an at<br />
home gel that will whiten teeth. The dentist<br />
will give you a mouthpiece that is filled<br />
with gel, so you should wear it each night<br />
for a few hours for approximately two or<br />
three weeks. A whitening gel can improve<br />
the whiteness of your teeth by up to eight<br />
shades.<br />
7<br />
VISIT YOUR DENTIST REGULARLY<br />
Routine dental visits are a great way<br />
to improve the whiteness of your teeth.<br />
Regular dental cleanings are one of the<br />
easiest and best ways to whiten teeth. You<br />
should visit your dentist at least twice a<br />
year for cleanings.<br />
8<br />
USE BAKING SODA AS A WHITENER<br />
Combine baking soda and water to<br />
create a paste which will help to whiten<br />
your teeth. Although baking soda is an<br />
abrasive, it is very gentle and can effectively<br />
remove stains, leaving your teeth clean<br />
and bright. Dip your toothbrush in water<br />
and then in baking soda so that the powder<br />
will stick to it.<br />
9<br />
BRUSH YOUR TEETH OFTEN<br />
To get white teeth, you ought to brush your teeth as soon as you wake up each<br />
morning. You should also brush your teeth before you go to bed at night. Dry mouth occurs<br />
at night because this is when bacteria and plaque grow.<br />
94 Issue 14 • March 2018
INVEST IN AN<br />
ELECTRIC TOOTHBRUSH<br />
An electric toothbrush is a great investment<br />
if you want to whiten your teeth.<br />
These brushes are ideal for removing<br />
tartar and plaque from the teeth. This will<br />
help to rid your teeth of yellow staining.<br />
Keep your expectations realistic<br />
when you whiten<br />
your teeth, whatever<br />
method you<br />
use. If you expect<br />
a lot when whitening<br />
your teeth, you<br />
might feel let down<br />
if you can’t get them as<br />
white as you hoped. There<br />
are many variables that affect<br />
the color of your teeth, and<br />
they play a big role in any whitening<br />
methods used. Speak to your dentist<br />
before doing any whitening so<br />
you will know what you can expect.<br />
There’s no need for discolored, yellow<br />
or stained teeth these days when there<br />
are whitening solutions available. All of<br />
the different solutions that exist, like<br />
whitening toothpaste, home kits, and<br />
dental treatments, make whitening<br />
teeth easy. Many of the products are<br />
affordable and only take a short time<br />
before you see results.<br />
Issue 14 • March 2018<br />
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98 Issue 14 • March 2018
11 Skin Care Keys For<br />
Smoother<br />
Skin<br />
Without<br />
Acne<br />
by<br />
Tess Kimble<br />
Follow Us:<br />
Acne isn’t just a problem experienced by<br />
teenagers. By using these tips, you will<br />
be knowledgeable enough to control<br />
your acne and minimize the impact.<br />
Acne is often seen as a teenage<br />
problem, but many adults may<br />
suffer from the effects of acne<br />
as well. In this article, you will<br />
learn how to identify the cause<br />
of your acne to resolve it. By educating<br />
yourself about the causes and treatments<br />
of acne, you will suffer less from its effects.<br />
Issue 14 • March 2018<br />
99
1<br />
AVOID TEETH<br />
WHITENING PRODUCTS<br />
Consider temporarily avoiding products<br />
that are made to whiten teeth. If<br />
you have frequent breakouts near your<br />
mouth, the situation may be related<br />
to products used on your teeth. Tooth<br />
whitening products of all descriptions<br />
can cause acne problems. Your lips and<br />
the surrounding skin is a sensitive area<br />
prone to breakouts.<br />
2<br />
KEEP STRESS AT BAY<br />
Avoiding stressful situations is<br />
the best way to manage the stress in<br />
your life. Stress doesn’t cause acne<br />
by itself. However, it can exacerbate<br />
existing acne.<br />
3<br />
GET SOME SUN<br />
Getting more sunshine might be<br />
just the trick if you want to get fewer<br />
blemishes. Exposing skin to the harsh<br />
heat of the sun will cause your skin to<br />
dry up. This can worsen your acne at<br />
first because it will all come to the surface.<br />
Within a few weeks, you should<br />
experience clearer skin.<br />
Deciding to quit smoking might be a very difficult one, but it is an ultimately rewarding decision that you will<br />
never regret. Use these suggestions.<br />
<br />
CLICK HERE TO LEARN MORE<br />
100 Issue 14 • March 2018
4<br />
SWITCH TO NATURAL<br />
SKIN CARE PRODUCTS<br />
If you are experiencing a hard time ridding<br />
yourself of acne, try some skin care products<br />
that are made with natural products.<br />
Sometimes the complex chemical ingredients<br />
in many products can aggravate your<br />
skin and worsen an acne condition. This can<br />
block your pores and increase your acne.<br />
Natural products can help your skin heal because<br />
they contain antibacterial products.<br />
Only use all-natural skin products if you have<br />
acne. Many other products have chemicals<br />
in them that can cause your skin to become<br />
irritated. If you are using a product which<br />
contains these harsh chemicals, it’s likely<br />
that they will absorb too much oil from your<br />
face, leaving it dry and stiff. Your skin will react<br />
by trying to replace the oil, which throws<br />
it out of balance and can increase acne.<br />
5<br />
KEEP YOUR PHONE<br />
AWAY FROM YOUR FACE<br />
Did you know that talking on your cell<br />
phone might be the cause of a breakout?<br />
Cell phones collect oil from your face and<br />
hair and then puts it back on your face.<br />
Clean your phone gently with an alcohol<br />
wipe to remove facial oil buildup. To keep<br />
the oil from getting back on your skin,<br />
don’t put your phone right next to your<br />
face while using it.<br />
6<br />
NEVER POP YOUR PIMPLES<br />
One should avoid popping pimples<br />
and touching their face if they plan to<br />
improve their acne. Touching your face<br />
transfers oil and debris from your hands,<br />
which is a major trigger for breakouts. Additionally,<br />
popping blemishes is risky and<br />
can sometimes result in pain, infections,<br />
and scarring.<br />
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7<br />
USE PRODUCTS WITH SALICYLIC ACID<br />
Skin care products containing salicylic acid work best to treat acne. In fact, salicylic<br />
acid is one of the most commonly seen ingredients on the labels of acne treatment<br />
products. When salicylic acid is combined with beta hydroxyl acids, the cells of skin<br />
shed quickly.<br />
8<br />
AVOID TOUCHING YOUR FACE<br />
You might want to scratch or touch<br />
your face. However, the hands have dirt and<br />
oils on them that will go on your face. The<br />
dirt becomes trapped in the pores causing<br />
inflammation that can lead to breakouts.<br />
Do not touch the areas that are breaking<br />
out. Touching your face can only make your<br />
acne worse by spreading the dirt and oil<br />
that is causing it. Make an attempt to keep<br />
your hands away from your face. Gestures<br />
like propping up on your hands and rubbing<br />
your nose can worsen acne problems.<br />
9<br />
DO NOT USE OIL-BASED MAKEUP<br />
If at all possible, refrain from applying<br />
oil-based makeup. Oil-based makeup<br />
tends to clog the pores and cause acne<br />
breakouts. Oil-based makeup is the main<br />
cause of various acne problems. Even<br />
though some products claim they are oilfree,<br />
they may not be. These products contain<br />
chemicals that cause breakouts.<br />
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KEEP YOURSELF HYDRATED<br />
If you stay hydrated you will be<br />
more prone to get rid of your acne. Make<br />
sure you drink adequate water daily. 6<br />
to 8 glasses per day is recommended.<br />
The dead skin can cause blockage of<br />
your pores and lead to more acne.<br />
WIPE AWAY YOUR SWEAT<br />
When trying to prevent acne,<br />
it is vital not to let sweat stay on your<br />
body for too long. The longer your body<br />
has sweat on it, the greater the chance<br />
your pores will get clogged, which can<br />
lead to acne. If you sweat a lot then<br />
you should take a brief warm shower.<br />
As stated, acne isn’t just a problem experienced<br />
by teenagers. It can continue<br />
well into the adult lives of many individuals.<br />
By utilizing the information provided<br />
here, you will be knowledgeable<br />
enough to be able to control your acne<br />
and minimize the impact.<br />
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106 Issue 14 • March 2018
10 PERSONAL<br />
DEVELOPMENT HINTS TO<br />
IMPROVE YOUR LIFE<br />
by<br />
Matthew Dubose<br />
Follow Us:<br />
Living a better life may not be<br />
as difficult as you may think.<br />
Read on for some personal<br />
development tips that you can<br />
use to better yourself!<br />
Personal development can<br />
help you live a better life.<br />
Is living a better life something<br />
that you would like to<br />
accomplish? Follow the tips<br />
below on how to better yourself.<br />
Issue 14 • March 2018<br />
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1<br />
READ A BOOK ON<br />
PERSONAL DEVELOPMENT<br />
Always read from multiple sources on personal<br />
development. A good personal development<br />
book can give you great advice<br />
and ideas that can change your life. Pick<br />
out a book that has gotten good reviews<br />
because there are some books about personal<br />
development that are not written<br />
very well.<br />
People who suffer from back pain may seek relief from chiropractic care. Read on to learn how to maximize the<br />
healing benefits of the chiropractic process.<br />
<br />
CLICK HERE TO LEARN MORE<br />
108 Issue 14 • March 2018
2<br />
GET SOME EXERCISE<br />
Exercise can benefit almost anyone,<br />
even those who are not trying to shed excess<br />
weight. There are many reasons you<br />
should do physical exercise. Exercise stimulates<br />
the production of substances in<br />
your body that help calm you.<br />
3<br />
LEARN TO COMPLIMENT<br />
Give others compliments. Try to replace<br />
any negative comments with positive<br />
ones, and see if this helps you become<br />
more positive as an individual. Instead of<br />
boasting about trophies, awards, and medals,<br />
try asking others about their achievements.<br />
You will then find out things what<br />
others have done to accomplish their<br />
goals, and you will get some insight.<br />
4<br />
SEEK PROFESSIONAL HELP<br />
Whereas trying to fix your problems<br />
yourself is always a great idea, sometimes<br />
you might have to seek out professional<br />
help. Sometimes it takes a professional,<br />
outside perspective to identify the<br />
real source of a problem and this cannot<br />
be found in self-help books. Sometimes,<br />
success happens by simply talking<br />
problems through. Books can’t talk back<br />
like a trained professional, after all.<br />
Arrange a meeting to speak with a counselor<br />
or clergy member. Spiritual and secular<br />
counselors are licensed, trained and<br />
experienced in dealing with a number of<br />
different issues. You will find that they<br />
are eager to hear what you have to say<br />
and assess your situation in such a way<br />
that will further your personal growth.<br />
Talking out your problems with a professional<br />
can make you much happier<br />
and healthier.<br />
Issue 14 • March 2018<br />
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5<br />
SWITCH TO A HEALTHIER DIET<br />
When dealing with depression issues, altering your diet to include a greater intake<br />
of complex carbohydrate may help. Serotonin can be depleted without enough complex<br />
carbs in your diet. Raw vegetables along with fresh fruits, whole grains and nuts are good<br />
sources of complex carbohydrates.<br />
6<br />
WATCH A MOVIE WITH A FRIEND<br />
A great self-help tip to deal with anxiety<br />
is to accompany a friend to the movies.<br />
Movies are wonderful ways to socialize without<br />
feeling like you have to carry on a conversation.<br />
You will also begin to get comfortable<br />
being around large groups of people.<br />
7<br />
ORGANIZE YOUR LIFE<br />
Don’t be disorganized anywhere in<br />
your life. If you can get your life organized<br />
and keep it that way, you will see a real<br />
boost to your self-confidence. Better yet,<br />
you will no longer worry about finding necessary<br />
things or dealing with the stress<br />
that comes with living in a cluttered environment.<br />
The knowledge that everything is<br />
located in its proper place is calming.<br />
8<br />
LEAD A HEALTHY LIFESTYLE<br />
The way that you feel mentally<br />
has a large effect on how you feel physically.<br />
Develop a regular fitness routine<br />
and follow a nutritious, satisfying<br />
diet plan. If you wish to have a body<br />
and mind that are healthy, you need to<br />
know that they depend on each other.<br />
You will be healthier and you will go<br />
further than you ever thought possible.<br />
Everyone feels better when they are<br />
healthy. Your mind is less cloudy, and<br />
you can even gain more free time and<br />
cut down on expenses because you won’t<br />
need to visit the doctor as frequently.<br />
Make better choices, dedicate yourself<br />
to it.<br />
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9<br />
LOOK FOR NEW WAYS TO<br />
CHALLENGE YOURSELF<br />
New challenges can create many possibilities.<br />
You may learn new things and learn<br />
new skills. You may even want to achieve<br />
something that has never been done before.<br />
Rather than following in other people’s<br />
footsteps, try doing your own thing<br />
and forging your own path.<br />
LEARN TO LISTEN<br />
Someone might have told you<br />
that listening skills are just as essential<br />
as speaking skills. This rule is equally important<br />
to personal development. When<br />
your situation is telling you that you need<br />
to do something, listen and make the<br />
necessary changes. Listening to what you<br />
tell yourself will help you know what you<br />
need and how to best improve yourself.<br />
In conclusion, living a better life may not<br />
be as difficult as you might think. Take<br />
the bull by the horns and put some effort<br />
into changing things about your life that<br />
need to be more desirable. You will soon<br />
see that the rewards will be too numerous<br />
to mention.<br />
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114 Issue 14 • March 2018
11 STEPS FOR KICKING YOUR<br />
CIGARETTE<br />
HABIT FOR GOOD<br />
by<br />
Tess Kimble<br />
Follow Us:<br />
Deciding to quit smoking might be a<br />
very difficult one, but it is an ultimately<br />
rewarding decision that you will never<br />
regret. Use these suggestions.<br />
Many people feel that it is hard,<br />
or that they lack the willpower<br />
to quit smoking successfully.<br />
Each time you resist a craving<br />
to puff, you’re one step closer<br />
to stopping cigarette use for good. The tips<br />
and techniques from the following article<br />
will help you take that crucial first step to<br />
a smoke-free life.<br />
Issue 14 • March 2018<br />
115
Acne isn’t just a problem experienced by teenagers. By using these tips, you will be knowledgeable enough to<br />
control your acne and minimize the impact.<br />
<br />
CLICK HERE TO LEARN MORE<br />
1<br />
CONSIDER GETTING A HYPNOSIS<br />
Might hypnosis work for you? Seeing<br />
a licensed hypnotist can be effective<br />
and has proven successful for many people.<br />
After you are placed in a deep trance,<br />
the hypnotist will offer you positive affirmations<br />
that remain embedded in your<br />
memory. After the trance is broken, you<br />
may find that cigarettes hold little appeal,<br />
which puts you even closer to your<br />
goal of quitting.<br />
2<br />
TAKE EACH DAY AS IT COMES<br />
Giving up nicotine is a slow process.<br />
Don’t waste your time thinking about next<br />
year, next month, or even next week. Today<br />
is all you should be worrying about,<br />
so make sure you’re not smoking right<br />
now, and your todays will start adding up<br />
to forever.<br />
3<br />
EXERCISE ON A REGULAR BASIS<br />
Commit your free time and energy<br />
to exercising more, both as a means of<br />
improving your health and as a means of<br />
avoiding cigarettes. Exercise can also act<br />
as a stress reliever. Do not let your lack of<br />
exercise impede you. Start small and move<br />
forward from there. Make sure to discuss<br />
any exercise routine with your doctor before<br />
beginning it.<br />
4<br />
TRY NICOTINE<br />
REPLACEMENT THERAPY<br />
Some people don’t like the idea of quitting<br />
cold turkey, so they give nicotine replacement<br />
therapy a try. These over-the-counter<br />
medications supply your body with nicotine<br />
while you work to break the habit.<br />
This helps you stave off the worst of the<br />
physical withdrawal symptoms.<br />
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5<br />
STAY AWAY FROM TRIGGERS<br />
As you work on quitting, steer clear of the things that you mentally link with<br />
smoking. Consider alternate activities during the times you normally would have had<br />
a cigarette. Look for a positive alternative to fill the time and distract your mind.<br />
Stay away from trigger activities or symptoms in which you would normally smoke. For<br />
example, it may be necessary to switch up your daily routine, especially if your routine<br />
includes dedicated smoking times. If you don’t go to happy hour, you may be able to<br />
avoid the cravings.<br />
6<br />
STAY COMMITTED TO YOUR GOAL<br />
Before starting to quit smoking, be<br />
able to stay committed to quitting for good.<br />
Most people who quit do so because of a<br />
lack of willpower. You can strengthen your<br />
resolve by reminding yourself constantly<br />
of the many reasons that make it important<br />
for you to quit.<br />
7<br />
PROTECT YOUR FAMILY’S HEALTH<br />
People exposed to secondhand<br />
smoke are at higher risk of developing some<br />
different cancers and other conditions. By<br />
quitting, you not only improve your health,<br />
but you are also helping the people around<br />
you as well. This means that not only will<br />
quitting make you healthier, but it will also<br />
make your loved ones healthier, too.<br />
8<br />
INFORM YOUR<br />
FAMILY AND FRIENDS<br />
Let your loved ones know that you want to<br />
stop smoking. They will push you to continue<br />
with your quitting journey. A support<br />
system of family and friends is the best<br />
thing for you. This will boost your chances<br />
of finally being smoke-free for life.<br />
9<br />
THOROUGHLY CLEAN YOUR HOUSE<br />
If your home smells of smoke, thoroughly<br />
clean it. Get your carpet and upholstery<br />
professionally cleaned, remove residue<br />
from the walls, and run your drapes<br />
and curtains through the wash. This will<br />
make it so you aren’t reminded of smoking<br />
each time you come into your home because<br />
it will have a clean, fresh smell.<br />
Issue 14 • March 2018<br />
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FIND A SUPPORT GROUP<br />
Find support by joining online forums<br />
or communities for those who are trying<br />
to quit. There are quite a few websites<br />
entirely focused on helping smokers give<br />
up their habit. It might help you to compare<br />
quitting strategies and coping mechanisms<br />
with others. Furthermore, people<br />
who are quitting alongside you will understand<br />
the unique emotional struggles that<br />
accompany this journey.<br />
LEARN TO SAY NO TO EVEN ONE<br />
PUFF<br />
Make your goal to smoke not even one<br />
puff. It is easy to tell yourself that one<br />
cigarette will be fine, but it may undo all<br />
of your dedication and hard work, and<br />
it isn’t worth it in the long run. One puff<br />
will lead to one cigarette, one pack, one<br />
carton; one puff is one puff too many!<br />
Deciding to quit smoking might be a very difficult<br />
one, but it is an ultimately rewarding<br />
decision that you will never regret. That’s not<br />
to say it’s impossible, however. Of course, it<br />
is a process that requires time, perseverance<br />
and commitment. The more knowledgeable<br />
you are, the better equipped you will be to<br />
attain your goal. Use the suggestions outlined<br />
above, and being smoke-free could be<br />
right around the corner for you.<br />
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120 Issue 14 • March 2018
Issue 14 • March 2018<br />
121
TUNE IN<br />
FOR OUR<br />
NEXT<br />
ISSUE!<br />
• INSOMNIA TIPS THAT WILL PUT<br />
YOU TO SLEEP<br />
• THE EXPERT ADVICE ON PERSONAL<br />
DEVELOPMENT YOU NEED<br />
• PREVENTING AND MANAGING<br />
PANIC ATTACKS<br />
• USEFUL ADVICE FOR<br />
CANCER PATIENTS<br />
• THE IMPORTANCE OF NUTRITION<br />
IN YOUR LIFE<br />
• SIMPLE AND EASY TO USE<br />
BEAUTY TIPS<br />
• WHAT ALL ALLERGY SUFFERERS<br />
NEED TO KNOW<br />
Follow Us:<br />
The April 2018 edition of<br />
I <strong>Live</strong> <strong>Younger</strong> Magazine<br />
122 will be available this Issue spring. 14 • March 2018