EARLY SUMMER SALE! UP TO 50% OFF ENDING SOON

1. So Many Yummy Flavors

Who doesn’t love ice cream? With FrostyJoy, you can make your very own fruitilicious ice cream flavors. It’s like being a mad scientist in the kitchen, but way tastier! From strawberry to mango, and even crazy combos like watermelon-lime or blueberry-pineapple, you’ll never run out of scrumptious options!

2. Super Easy Peasy To Use!

No need to stress about complicated instructions or messy cleanups. FrostyJoy is as easy as 1-2-3! Just pour in your favorite fruits, add some cream, and turn it on. Ta-da! You’ve got homemade ice cream in a jiffy. It’s so simple that even your little brother or sister can help!

3. Family Fun Time

With FrostyJoy, making ice cream becomes a super fun family activity. Gather everyone around, let each person pick their favorite fruit, and create a flavor that’s uniquely yours. It’s a sweet way to bond with your loved ones and make memories that will last a lifetime. Plus, you’ll have delicious ice cream to enjoy together!

4. Stay Cool, Beat the Heat

Summer can get really hot, but with FrostyJoy, you’ll stay cool as a cucumber. Imagine having a bowl of refreshing homemade ice cream whenever you want. It’s like having your own personal ice cream parlor right at home! No more waiting in long lines or settling for store-bought options. FrostyJoy is here to save the day!

5. It's A Healthier Treat

We all love treats, but sometimes we worry about too much sugar. Well, FrostyJoy has got you covered! Since you’re making your own ice cream, you control what goes into it. Use fresh fruits and natural ingredients to make healthier, guilt-free treats that still taste amazing. It’s a win-win for your taste buds and your well-being!

6. And It's A Total Party Pleaser

Throwing a summer party? FrostyJoy is the ultimate party pleaser! Surprise your guests with a variety of fruity ice cream flavors that will make their taste buds jump for joy. Whether it’s a birthday bash, a BBQ, or a simple get-together, FrostyJoy will make your party the coolest and most delicious one in town.

7. Get Creative

With FrostyJoy, the sky’s the limit when it comes to creativity. Experiment with different fruits, add some sprinkles or chocolate chips, and create ice cream masterpieces that look as good as they taste. You can even make colorful swirls or layer different flavors. The only limit is your imagination!

8. It Will Give You A Summer To Remember

Calling all pet owners! We know that dealing with pet hair can be a never-ending battle. But fear not, because VacuumGo Pro is here to save the day (and your furniture)! Its powerful suction and specialized pet hair attachment make light work of those pesky furballs that seem to find their way onto every surface. Say goodbye to those embarrassing moments when your friends leave covered in pet hair, and hello to a fur-free home that’ll make your four-legged friend wag their tail in approval!

So there you have it—8 awesome reasons why everyone adores VacuumGo Pro. From its dust-bunny-defeating powers to its cordless convenience, this mini vacuum cleaner is a game-changer. So why wait? Embrace the cleaning revolution and let VacuumGo Pro take your cleaning routine to a whole new level of awesome!

The Biggest Sale Yet!

Unlock Your Discount Today

Over 4,314+ Excellent Reviews

• Easy To use
• Free Shipping
• Satisfaction Guaranteed

CLIK TO GET YOURS NOW

The post 8 Reasons Why You Absolutely Need FrostyJoy in Your Life This Summer! first appeared on Healthy Gab.

The post 8 Reasons Why You Absolutely Need FrostyJoy in Your Life This Summer! appeared first on Healthy Gab.

You deserve the best tools to track and improve your health effortlessly. The Advanced Smart Ring offers a compact, stylish way to monitor vital signs and fitness stats without interrupting your daily routine. By wearing this innovative device, you gain real-time insights that empower you to make informed decisions about your wellness. In this article, you’ll discover five key reasons why integrating the Advanced Smart Ring into your lifestyle can elevate your health monitoring and fitness tracking experience to the next level.

Click here for more information

Transformative Data at Your Fingertips

Wearing the Advanced Smart Ring revolutionizes how you access and utilize health data, placing transformative insights directly at your fingertips. This sleek device continuously gathers detailed information about your body, empowering you to make informed decisions to enhance your well-being and fitness journey. Here’s what you gain when you wear the ring:

• Instant access to vital health metrics

• Seamless integration with your digital lifestyle

• Personalized feedback tailored to your unique needs

The result is a powerful tool that turns complex data into actionable intelligence, helping you stay in tune with your body every day.

Real-time Health Insights
The Advanced Smart Ring delivers real-time health insights that keep you updated on your physiological status throughout the day. As you go about your activities, the ring monitors key indicators such as heart rate, oxygen levels, and sleep patterns, providing immediate feedback. You gain a clear understanding of how your body responds to exercise, stress, or rest, enabling you to adjust habits proactively for improved health outcomes.

Continuous Monitoring for Optimal Performance
With continuous monitoring, you obtain a comprehensive view of your health and fitness that’s unmatched by traditional wearable devices. The Advanced Smart Ring tracks your metrics around the clock, capturing subtle changes that help identify trends and opportunities for growth. This persistent data collection supports tailored recommendations, ensuring you optimize your workouts, recovery, and overall performance.

Continuous monitoring means your progress is always visible and evolving. By analyzing fluctuations in your heart rate variability, sleep quality, and activity levels, the ring helps you fine-tune your lifestyle choices with precision. Whether you’re training for a marathon or improving daily fitness, this ongoing insight provides the foundation for smarter, more effective health management strategies designed specifically for you.

Seamless Integration into Daily Life

The Advanced Smart Ring is designed to effortlessly blend into your everyday routine, ensuring you stay connected to your health without any disruption. Its lightweight design and intuitive functionality mean you can wear it throughout the day without it interfering with your daily activities. Whether you’re working, exercising, or relaxing, the smart ring operates quietly in the background, continuously tracking your fitness and wellbeing in a way that feels natural and unobtrusive.

Discreet Wearability for All-Day Use
The smart ring’s sleek and minimalist design allows you to wear it all day without drawing attention. Unlike bulky fitness trackers, it fits comfortably on your finger and pairs with any outfit, making health monitoring a seamless part of your style. Its discreet presence ensures you won’t be tempted to remove it, helping you capture comprehensive health data from morning until night without hassle or discomfort.

Compatibility with Other Devices and Apps
You can easily connect your Advanced Smart Ring with a variety of smartphones, tablets, and health platforms, creating a unified experience for tracking and managing your wellbeing. This compatibility enables smooth data synchronization, allowing you to view comprehensive reports and insights from multiple sources in one convenient place. By integrating with popular fitness and diet apps, the smart ring enhances your ability to monitor progress and make informed decisions.

Expanding on its compatibility, the Advanced Smart Ring supports major operating systems such as iOS and Android, ensuring broad accessibility. You gain the flexibility to link your ring with leading fitness apps like Apple Health, Google Fit, and Fitbit, seamlessly merging your activity, sleep, and biometric data. This synchronization empowers you to tailor your wellness routine based on detailed analytics, making it easier to achieve your fitness goals with actionable feedback delivered through your preferred devices and platforms.

Empowerment Through Personalization

The Advanced Smart Ring puts you in control by offering personalized health insights and fitness tracking tailored to your unique lifestyle. It adapts to your specific needs, making monitoring effortless and relevant. This level of customization ensures that the data you receive aligns with your wellness goals, empowering you to make informed decisions and stay motivated on your health journey.

Customizable Health Goals and Alerts

You can set personalized health goals directly on the Advanced Smart Ring, creating a system that supports your individual aspirations. The ring sends timely alerts and reminders, helping you stay on track without overwhelming you. These custom notifications keep you engaged, ensuring your progress is consistent and aligned with what matters most to your well-being.

Tailored Fitness Plans Based on Personal Metrics
The Advanced Smart Ring uses your unique health data to design fitness plans that match your current condition and ambitions. By analyzing metrics like heart rate, activity level, and sleep quality, it provides guidance that’s specific to your body’s needs, making your workouts more effective and safer.

Because the ring continuously collects and evaluates your personal health information, it adjusts your fitness plans in real-time as your performance and recovery improve. This dynamic adjustment keeps your routines challenging yet achievable, maximizing results while minimizing the risk of overtraining. By focusing on your individual metrics, the ring offers a truly customized experience that evolves with you, supporting sustainable progress and long-term fitness success.

Building Accountability and Motivation

Wearing the Advanced Smart Ring helps you stay accountable to your health and fitness goals by providing real-time data and personalized feedback. This constant monitoring keeps you aware of your progress and encourages you to maintain or improve your habits. With clear metrics at your fingertips, you gain the motivation needed to push through challenges and celebrate milestones, making your wellness journey more structured and focused.

Social Sharing Features for Community Support
The Advanced Smart Ring allows you to share your achievements and daily stats with friends and fitness communities. Engaging with others who have similar goals fosters a sense of belonging and support, which can boost your motivation. When you connect socially, you gain encouragement, helpful advice, and friendly competition that help keep your commitment strong and your progress consistent.

Gamification Elements to Encourage Consistency
The ring includes gamification features like badges, challenges, and rewards that make tracking your health fun and engaging. These elements turn everyday activities into motivating tasks, encouraging you to meet and exceed your goals regularly. By incorporating gamified incentives, you’re more likely to develop consistent habits, making wellness an enjoyable part of your daily routine.

Beyond basic tracking, the gamification elements in the Advanced Smart Ring provide a dynamic, interactive experience that transforms routine monitoring into an engaging game. As you achieve milestones, unlock achievements, and compete in challenges, you receive tangible rewards that reinforce your efforts. This system helps you maintain long-term consistency by tapping into your natural desire for achievement and progress, ultimately supporting sustained improvements in your health and fitness.

To wrap up

Now that you understand the 5 reasons to wear the Advanced Smart Ring for Seamless Health Monitoring and Fitness Tracking, you can see how this innovative device enhances your daily wellness routine. By offering continuous health insights, convenient fitness tracking, discreet design, personalized data, and easy synchronization with your digital life, it empowers you to take control of your health effortlessly. Incorporating this smart ring into your lifestyle allows you to stay informed and motivated, making your wellness journey both efficient and enjoyable.

Click here for more information

The post 5 Reasons to wear the Advanced Smart Ring for Seamless Health Monitoring and Fitness Tracking first appeared on Healthy Gab.

The post 5 Reasons to wear the Advanced Smart Ring for Seamless Health Monitoring and Fitness Tracking appeared first on Healthy Gab.

The lower back and the hips must be checked when a person feels sciatic nerve pain for some time. Stretching can help a lot.

Unfortunately, it’s a type of pain which can spread towards the lower limb as well as the feet. The sciatic nerve actually connects the spine with the femur. It’s the most important muscle we need to move our hips, feet as well as upper legs.

Doctors can recommend the usage of aspirin, ketoprofen, muscle relaxants, acetaminophen, antidepressants, as well as many other painkillers.

Still, we’re here to recommend you a better way to recover from the pain. You could use some interesting exercises that will prevent you gaining the side-effects you get when you take painkillers. It is very important to visit a doctor before you decide to start with the exercises.

Warm up before you do them and take a look at the videos for further instructions!

1) Supine Piriformis Stretch

This exercise is done while lying down with bent knees. The leg that hurts should be crossed and the other leg should be facing up and going towards the chest. Hold your ankle very strong using one of your hands. Use the other hand to hold the knee.

After that, you need to align the shoulder with the ankle. Stay like this for 30 seconds. You need to have a feeling of extended glutes and bottom.

2) Standing Piriformis Stretch

Stand up and then put the leg that hurts above the knee of your other leg. After that, lower your hip while you’re at an angle of 45 degrees. The torso should be bent upfront. The arms should be extended and aligned with the ground.

Make sure the spine is straight. Remain like this for 30-60 seconds. Repeat the movement with your other leg.

3) Outer Hip Piriformis Stretch

Lie down. The leg which hurts should be bent. The foot should be close to the knee of the other leg. Curl the leg towards the opposite side and use your knee to touch the floor.

During the extending of the left leg, the right hand should be put on the knee and the left hand should be raised. Try to touch the floor using your shoulder. The arm should be lowered in the opposite direction of your knee.

Remain like this for 20 seconds. Repeat the same movement using your other leg.

4) Long Abductor Stretch

Sit down. The legs should be extended and far apart. The torso should be bent upfront. The hands should be on the floor. Use your elbows to touch the ground. Remain like this for 20 seconds.

5) Short Adductor Stretch

Sit down. Close the feet together in front of you. Use the left hand to hold the right foot ankle. The right hand should be used to hold the left foot ankle.

The knees should be pushed towards down. Remain like this for 30 seconds. Use your legs to wave rapidly for 30 seconds.

6) Side-Lying Clam

Lie on the side where your hip hurts. The legs should be tilted back forming an L shape. The feet should be one on top of the other. The legs should be in a parallel.

The hip which hurts should be kept high, but don’t tilt your spine or body. Keep the feet close. Use the top knee to raise it and stay like that for several seconds. Repeat the same movement for 15 times.

7) Hip Extension

The knees and the hands should be placed down. The hands should be in the same line with the shoulders. The leg that hurts should be raised and the knee should be kept tilt. After that, use the leg to lower it once again. Repeat the same thing for 15 times.

8) Supine Piriformis Side Stretch

Lie on the floor. Make sure your legs are flat and your back is straight. The leg that hurts should be tilted up.

The foot should be placed outside your other leg which should be close to your knee.

The knee of the leg which hurts should be dragged across the middle line of the body. Don’t raise your shoulders or your hips. Make sure they’re on the ground. Remain like this for 30 seconds. Repeat the same thing with your other leg. You can do it 3 times.

9) Bottom Stretch for the Piriformis Muscle

Stay on all fours. The foot of the leg that hurts should be placed under the stomach. It should be curled towards the opposite side, but make sure it’s close to the hip. The knee should be directed towards the shoulder.

Use your forehead to touch the ground. Make sure you have your pelvis straight and your other leg extended. Push your hips towards the floor. Remain like this for 30 seconds. Repeat the exercise for 3 times.

10) Seated Stretch

Take a chair. Sit. Then, cross the leg which hurts over your other leg. Make sure the chest is upfront. The back needs to be straight.

Breathe deeply twice. Then, bend slowly. Stay like that for 30 seconds. Breathe deeply twice. Then, bend slowly. Stay like that for 30 seconds. Repeat the same exercise using the other leg.

11) McKenzie Press Up

Lie down on the floor. Your face should be facing the floor. You can rest your head for 2-3 minutes on any side you want to.

The elbows should be on the floor. Try to lean on.

Breathe deeply for several times. Go down. Relax for 2-3 minutes. Watch the video to see the following position.

The post Relieve Sciatica Lower Back And Hip Pain Using These 11 Piriformis Stretches! first appeared on Healthy Gab.

The post Relieve Sciatica Lower Back And Hip Pain Using These 11 Piriformis Stretches! appeared first on Healthy Gab.

 

When you hear the word ‘detox’, a range of ideas may come to mind. Perhaps immediately your thoughts wander to strange herbal concoctions or pungent wheatgrass shots! Perhaps you’ve tried a detox program before and found the initial symptoms to be unpleasant. Or perhaps you have experience with detoxing on a frequent basis and are aware of the incredible physical, mental, emotional, and spiritual benefits of a deep cleanse. Either way, it’s important to dispel common myths around what a detox is, and to truly understand why it’s important to give your body a break from time to time.

So, Why Should I Detox?

Our body is constantly working to dispel toxins and unwanted matter from its various systems. Over time, the body gets run down from unhealthy food choices, alcohol, caffeine, drugs, stress, and environmental toxins that are a part of modern day life. No matter how healthy your diet or lifestyle may be, external factors still require us to give the body a chance to recharge and dispel anything that may be holding us back from experiencing superior health and long lasting vitality. When our vital organs are placed under too much pressure and unable to work efficiently, this is when illness and disease can appear. Taking time to cleanse the body and nurture these vital organs goes a long way in prevention, and also has immediate effects – greater energy, clearer skin, better digestion, mental clarity, and so much more.

Is your body screaming out for a detox?! Here are 11 tell-tale signs:

1. You constantly feel fatigued, stressed and overwhelmed
   
   
2. You experience frequent headaches and/or lack of mental clarity
   
   
3. You often have skin breakouts and blemishes and/or a tired, dull and lack-luster complexion
   
   
4. You seem to pick up colds, flus, bugs and viruses easily and are often on medication
   
   
5. Your digestion is troublesome, uncomfortable and irregular
   
   
6. You slip into making less-healthy food choices and often have fried foods, processed meat, dairy, gluten, processed foods, refined sugar or fast food
   
   
7. You frequently have coffee, alcohol, drugs (prescription or otherwise) or cigarettes
   
   
8. You are exposed to common environmental toxins such as carbon emissions, cigarette smoke, herbicides, pesticides, artificial fragrances and household chemicals
   
   
9. You are carrying excess body weight
   
   
10. You often feel emotionally unstable, depressed, unmotivated and lacking energy and enthusiasm for life
    
    
11. Your breath and BO seem to have an alarming stink, no matter how much deodorant or toothpaste you use 

A detox is your opportunity to give your body a break and allow your own self-cleansing and self-healing processes to kick into gear. Your body is innately intelligent and a period of cleansing is the perfect way to hit the reset button and start on a path to a healthier, happier, more vibrant you!

Here are just some of the benefits of a holistic, natural detox:

• Prevention of chronic diseases
• Stronger immunity
• Assistance in losing stagnant weight
• Improved quality of life
• Increased energy
• Radiant, glowing skin
• Bright, clear eyes
• Mental clarity
• Balanced emotions
• Improved self-confidence and empowerment
• New healthy habits and routines
• Improved longevity

What Is A Detox?

Most of us tend to agree that detoxification or ‘detox’ diets are short-term interventions designed to eliminate toxins from the body, promote health and assist with weight loss. 

But in essence, it is really just creating the perfect conditions to support our body in doing the job it was already made to do… “Detox”. 

Here are some great tips to help you out when doing a total body detox and why these tips are so important for your overall, long-term health:

Hydration 

Importance: Elimination of toxic particles and the rejuvenation of cells. 

Tip: Aim to drink between 1-3 L of water per day.  
How to make this happen:  

• Use meal times as a reminder to hydrate. Drink 500ml water (with lemon juice if you prefer) upon rising, and repeat half an hour before lunch and dinner. Carry a water bottle with you throughout the day. 
• Replace your 3pm coffee with herbal tea.

Exercise 

Importance: Strengthen your lung capacity/ability. 
 
Tip: Aim to move your body regularly throughout the day 
How to make this happen:  

• Break exercise into smaller chunks of time. Take 10 minutes in the morning to stretch, go for a half hour walk before heading to work, or take the stairs instead of the elevator in your building.
• Incorporate being active into your social life; catch up with friends for a walk, run or gym session instead of a coffee or cocktails.

Real, Live FOOD!

Importance: Specific foods assist with deactivating toxins and removing them from the body (specifically heavy metal build-up).
 
Tip: Aim to incorporate as many fresh fruits and vegetables in your diet as possible.
How to make this happen:  

• Juices, smoothies and salads are a perfect place to start. Incorporate chlorophyll-rich foods such as wheat grass and barley grass, as well as herbal teas and sea plants such as nori. 
• Coriander, and foods containing citric and malic acid (grapes, oranges, lemons and other citrus fruits) as well as selenium-rich foods (such as Brazil nuts, mushrooms and sunflower seeds), have been shown to assist with the removal of heavy metal build up within the body. 

Sleep

Importance: Sleep assists with the rejuvenation of cells and helps with the healing and repair of your heart, muscles and blood vessels.
 
Tip: Aim to sleep 7-8 hours per night 
How to make this happen:  

• Be aware of the importance of sleep hygiene (avoid caffeine before bed, allow 2 hours between your last meal and bedtime, use dim lighting).  
• Make a conscious effort to wind down before rolling into bed. Put your phone down, turn off the TV, free yourself from distractions and make your sleep space as comfortable as possible.

Get Outside

Importance: Breathe fresh air into your lungs; receive your daily dose of vitamin D and boost your mood. 
 
Tip: Eat more meals outdoors; every once in awhile, exercise outdoors instead of in a gym or studio.  
How to make this happen: 

• If you’re going to be inside all day, take your breakfast outside to a sunny place.  
• Instead of eating lunch at your desk, go for a walk outside and sit in a comfortable, relaxing space.  
• Breathing in fresh air and feeling the sun’s warmth on your skin can help to both clear your lungs and boost your mood.  

So there you have it! Detoxing is not as confusing or restrictive as you may have thought. By assisting your body’s natural detoxification system, chances are a little boost of self-care will be a relaxing and enjoyable experience for you! Plus, the benefits of feeling amazing afterwards make it all so worthwhile.

 

The post 11 Signs Your Body Is Screaming for a Detox first appeared on Healthy Gab.

The post 11 Signs Your Body Is Screaming for a Detox appeared first on Healthy Gab.

 

Lately it seems as though everyone is doing a juice cleanse, experimenting with fasting, or living off raw food. If you’re like me, and have a history of disordered eating, battles with countless diets, or struggles with body image, a typical “detox” may do more harm than good.

This doesn’t mean that you can’t reap all the positive benefits of detoxing your body, mind, and spirit. Here are my top eight tips to detox, free of fasting, juicing or restricting.

1. Consume whole foods as close to their natural state as possible.

Detoxifying the body doesn’t have to mean a crazy restrictive diet. By choosing whole foods, your body will be able to digest and metabolize them with ease, leaving more time for natural detoxifying to take place. Think fresh fruits and vegetables that are in season, organic free-range chicken or turkey, wild-caught fish, cage-free and organic eggs, naturally gluten-free whole grains, beans, nuts and seeds.

2. Eliminate trigger foods such as caffeine, sugar and gluten.

Foods like these can wreak havoc on your digestive system, zap your body of energy, and become addictive over time. By easing up on these choices, your body will naturally improve digestion and energy levels, and will learn to crave natural whole foods instead.

3. Hydrate.

Drink up pure filtered water, green tea and hot lemon water first thing in the morning. Staying hydrated can help cleanse your body of toxins, boost metabolism, clean up your skin, and do so much more. Hot lemon water can help to release toxins as well as bacteria from your skin.

4. Sleep well and often.

Getting enough sleep — and getting enough quality sleep — is crucial to a healthy body. Detox baths with Epsom salt and lavender can improve quality sleep and help you stay asleep. Turning off technology and using earplugs and eye masks can also aid proper sleep.

5. Practice slow eating and eating without distractions.

Eating slowly and without distractions will give your body time to register that you’re eating, will prepare you for proper digestion, and will allow your body to hone its natural hunger cues. This will teach you to eat what your body needs, and to stop when you’re full. Put the fork down between bites, savor your food, and limit distractions when you’re eating.

6. Move your body in ways that are restorative.

Be sure to move your body daily. This doesn’t always mean an intense workout. Sometimes your body will crave relaxing movement, such as a walk, jog, hike, yoga, or a dance class. By moving in such ways, you’re able to release tension and improve recovery and repair of your body.

7. Diminish stress.

When you’re stressed, your body kicks in with a fight-or-flight response. This means that any crucial actions within your body are halted as you fight your stress. This leaves little time for detoxing, cleansing, digesting, or pretty much anything other than combating the stress of the moment. Practice activities to diminish stress, whether it’s yoga, meditation, or watching a funny movie; whatever works best to manage your stress.

8. Eat three square meals a day and minimize snacking.

When your body is constantly metabolizing food, you leave little time to do anything else, including detoxifying, cleansing, and repairing. By eating three meals a day without snacking in between, you allow yourself time to fully digest your food. Plus you leave time to detox and heal your body.

 

The post 8 Tips To Detox Without Fasting, Juicing Or Restricting first appeared on Healthy Gab.

The post 8 Tips To Detox Without Fasting, Juicing Or Restricting appeared first on Healthy Gab.

 

Do you want the secret to health and wellness?

Sure you do, everyone does. Everyone is looking for the miracle supplement, workout or tip that can change their lives seemingly overnight. Well such a thing does exist, is available to you anytime, and will cost you nothing.

It’s sleep — specifically deep sleep.

The Epidemic of Chronic Sleep Deprivation

If you’re like the majority of the population, you are probably depriving yourself of it on a nightly basis.

Sleep has been called the “force multiplier” in that it has the ability to enhance, or worsen, whatever state that you’re in.

If you are eating well, controlling stress, and exercising often, then getting good sleep on top of all that will help enhance the benefits of all those healthy things that you’re doing.

On the other hand, if you are eating poorly, not exercising, are constantly stressed, and overdoing it with medications or other substances, a lack of sleep is going to compound and multiply everything.

It’s like being kicked while you’re down

And when you are chronically sleep deprived, it really does a number on you. A lack of sleep can keep your body in a constant state of stress and over time this can get pretty ugly. Elevated stress hormones can be involved in creating a bunch of pretty nasty conditions including the following^[1]:

• Anxiety
• Headaches and dizziness
• Weight gain
• Depression
• Stroke
• Hypertension
• Digestive disorders
• Immune system dysfunction
• Irritability

How to Get the Best Deep Sleep

Deep sleep is so important for not only your body, but your mind. Here are 10 ways to get the best deep sleep possible:

1. Start Going to Bed Earlier

You’re going to bed too late each night. I get it though, there are too many distractions that can keep you up late.

First among all those is entertainment. The amount of programming through cable and streaming services could sink a battleship. It’s like there isn’t enough hours in the day to consume it all.

And let me tell you, there isn’t. When you combine this with the distraction of social media, you can find yourself still scrolling at 2 am.

You would be doing yourself a favor by putting off all those shows for another time and allow yourself to get to bed earlier. Trust me, those shows aren’t going anywhere and we’ve become content consumers, thinking it’s like an assignment to finish that next series on Netflix.

There is no assignment, those things are there for your enjoyment. So enjoy them on your on terms and don’t let them interfere with getting deep, consistent sleep.

2. Create a Wind Down Routine

This is key in getting deep sleep. Your body craves routine and responds favorably to it.

You want to create a wind down routine that you start at the same time each night and follow the order of. This wind down routine will allow your body to know that sleep is coming. This is going to allow you to fall asleep sooner and get that valuable deep sleep.

It doesn’t matter really what type of routine it is, but find out what works best for you and stick with it. It may be taking a shower and then reading or it may be some yoga and then listening to music. The key thing is that its important to create some structure for your body to help unwind with to eventually get that deep sleep.

3. Turn down the Light

Remember all that entertainment all around you? It may be seriously degrading your ability to get deep sleep.

We live in a 24/7 artificially lit world. As the sun sets, the opposite happens and your house springs into action. Lights are blaring, T.V’s are on, screens are being fully used. All this artificial light is disrupting your circadian rhythms and throwing off your ability to get deep sleep. The blue light emitted from electronics has the ability to prevent melatonin release from the brain which is crucial in your sleep cycles.^[2]

So turn off those electronics 1 to 2 hours beforehand and you’ll be surprised at the positive impact this can have.

4. If You Really Have to Use Those Electronics, Make Use of These Tools

There are going to be times when being on your laptop is required or you do have to use your phone. Fortunately, along with your modern technology, comes some ways to make them have a less harsh impact.

The first one is a tool for if you need to be on your lap top doing work. It’s called F.lux. This takes away that blue light from your lap top screen and gives it a more natural warm and orange glow. It can replicate the brightness all the way down to candle light and embers from a fire. Reducing the blue light is going to help you avoid the sleep disruption it causes.

I’m actually using it right now as I write this.

If you use an iPhone, you can switch on the night shift mode which also takes away from some of that harsh blue light. If you have to be up watching T.V, at least switch it into “movie” mode on your picture settings. Most T.V’s have “standard”, “dynamic”, and “movie” mode. Movie mode will give it a bit of warmer glow and cause less of that blue light disruption.

5. Keep Your Room Dark

This goes along with all this melatonin/blue light we’ve been talking about.

Just as blue light prevents your brain from secreting melatonin, darkness helps to produce it. When it gets dark, your body realizes the cycle of the day is ending and your sleep cycles should match up with that. Your sleep cycle involves this melatonin secretion so you want to help encourage it by keeping your room as dark as possible.

This can be tough in our modern world but your best friend in this situation are black out curtains. These are available most everywhere from Walmart to Amazon. They help to eliminate all that outside light to keep your environment as dark as possible. These are what hotels use and you may have noticed how dark those rooms can be compared to the amount of light that is usually prevalent outside.

6. Keep Your Room Cooler

Again, our modern environments create overly bright, overly warm living situations. This warmth is great but is not the most conducive to sleep.

Sure, warmth may make you drowsy but doesn’t promote that deep sleep you’re looking for. You want things to be a touch on the cool side to promote better sleep.

When you’re asleep, your body temperature actually drops and by creating a cool environment you can actually speed up the process of getting to sleep. Your body senses the coolness and can transition easier into sleep while also engaging in deeper sleep.

If you can control your room temperature, the sweet spot seems to be at around 5-10 degrees cooler than your average daytime temperature. At the very least, your sheets should feel cool to the touch, then you’ll know you’re in the right range.

7. Don’t Eat Too Much Before Bed

It’s hard to go to bed hungry and a little snack can be o.k, but you want to avoid heavy meals later in the night. This keeps your body up digesting and doesn’t allow you to naturally wind down and get that deep sleep.

Also, just the discomfort and bloating makes it tough to get settled. At the same time, your body can think it’s in the middle of the day as the focus appears to be on digestion and absorption as opposed to sleep. This can cause some more havoc with your body clock which hasn’t been allowed to naturally do it’s thing.

If you’re up all night eating and exposed to bright lights from screens, in your bodies mind, is like being outside in the middle of a bright sunny day. Sleep is the furthest thing from its mind in this situation and it doesn’t know the difference between it being noon or three in the morning.

8. Check out What You’re Sleeping On

There’s a bit of a science to your bed and mattress and getting it just right is pretty crucial.

If you think about the majority of purchases in your life; house, car, schooling, etc your mattress needs to be right up there. Seems kind of ridiculous but it’s where you spend 1/3 of your life – or 1/2 of it if you have teenagers – so it should be considered a significant purchase.

The usual idea is going for the softest mattress possible. There are a lot of options for that now with memory foam mattresses and super soft mattress toppers. To get the best deep sleep possible, you’re going to want to go for more of a medium-firm one. The same way I like my steaks…

If you like the softer pillow top mattresses at least go for a firm mattress underneath for better support. A firmer support will give more support and cushioning to your spine and this is important for helping you sleep.

When things are too soft there is a lack of support for you spine and body and even slight movements can be disruptive to your sleep.

9. Watch out for the Caffeine

No surprise here that caffeine can keep you up but you might not know how long it can cause this to happen.

Caffeine can kick in around 10 to 20 minutes on average, and the noticeable effects can last for 2 to 3 hours in your body. If you over consume caffeine, it can take more and more of it to feel its effects to the point you’re injecting espresso.

It would seem to make sense that you want to cut caffeine out 2 to 3 hours before bed but this probably won’t do the trick. Caffeine has what’s called a “half-life” meaning its existence, and effects in the blood stream, can last longer. This half life can last around 5-6 hours,^[3] so you might have to do some new math as to when it will be best to have your last coffee of the day.

10. Easy on the Alcohol

It seems like I’m taking all the fun away but caffeine and alcohol can really disrupt your sleeping patterns.

Alcohol may knock you out quick but it prevents you from getting that deep quality of sleep you are looking for. We’re looking at that body clock getting screwed up again with alcohol.

Alcohol turns on a brain pattern called “alpha activity”. This type of brain pattern doesn’t usually happen when you’re asleep but when you’re awake and alert. This now disrupts your circadian rhythms and in turn can block your REM sleep.^[4]

Add this all up and you may pass out after all those Jager bombs but your body is not going to get any benefit or deep sleep from it. All you’ll have to show for it is the inevitable hangover the next day.

Final Thoughts

In society today, many people seem to wear their lack of sleep like a badge of honor. There’s this sense of “sleep being for the weak” and the desire to burn the candle at both ends.

Not only is this not a sustainable way to live, you may be causing a lot of damage to yourself while you’re at it. The ability to get deep sleep on a continuous basis is critical for your body and mind to be at their best.

In this article, you’ve seen some things that you can start doing tonight to start getting better sleep. From making a more suitable environment, to watching out for the things that you consume, hopefully you have a better idea now of how your body responds to all these.

The best part is that most of these tips are easy and won’t cost you anything but are only going to enhance your health and wellness.

 

The post The Importance of Deep Sleep and 10 Tips on How to Get It first appeared on Healthy Gab.

The post The Importance of Deep Sleep and 10 Tips on How to Get It appeared first on Healthy Gab.

 

About a third of US adults don’t get enough sleep.

And sleep deprivation has serious consequences for your brain and body.

Many people think they can get by on less than seven to nine hours a night — the amount of sleep doctors recommend for most adults — or say they need to sleep less because of work or family obligations.

The Tesla and SpaceX CEO Elon Musk recently acknowledged in an interview with The New York Times that his long work hours were taking a toll on his well-being and raising concerns among his friends.

That prompted Arianna Huffington to post an open letter to Musk about his sleep schedule, telling him that he was “demonstrating a wildly outdated, anti-scientific and horribly inefficient way of using human energy.”

Musk posted his response on Twitter at 2:30 a.m. ET. “I just got home from the factory,” he said. “You think this is an option. It is not.”

Musk seems to understand that working 120-hour weeks is harmful. As Matthew Walker, a neuroscientist who’s an expert on sleep,previously told Business Insider, “The shorter your sleep, the shorter your life.”

Most adults need seven to nine hours of sleep, and kids have to get even more, though needs do vary from person to person. Some incredibly rare people can actually get by on a few hours of sleep per night, while others on the opposite end of the spectrum are sometimes called “long sleepers” because they need 11 hours nightly.

But regardless of your body’s clock, a lack of sleep will cause your physical and mental health to suffer.

Here are 30 health consequences of sleep deprivation.

Sleep deprivation is linked to a higher risk for certain cancers

Skin doesn’t heal as well from damage when you are tired, leading to skin aging

Poor sleep quality is strongly correlated with chronic skin problems, according to research from the University of Wisconsin. Studies have also found that when skin is damaged by the sun or other factors, it doesn’t heal as well in poor sleepers, so those people wind up showing more signs of skin aging.

Tired people have a harder time controlling their impulses, potentially leading to unhealthy behavior and weight gain

People feel lonelier after sleepless nights — and being lonely makes it harder to sleep well

Being sleepy makes it harder to learn and disrupts short-term memory

Sleepiness has long been a problem for students. Delaying school start times an hour for middle-school kids has been found to significantly increase standardized test scores, and it may have an even bigger effect on teens, who naturally tend to be night owls.

But it’s not just kids — sleep deprivation also wrecks adults’ short-term memory. Several studies have found that sleep-deprived adults have more difficulty remembering words they’ve learned and have a harder time improving newly learned skills.

Long-term sleep deprivation also seems to damage long-term memory

Sleep disruptions for elderly people can lead to structural changes in the brain associated with impaired long-term memory. Sleep-related memory deficits have been observed in the general adult population as well — as early as 1924, researchers noticed that people who slept more forgot less.

A growing body of evidence links bad sleep with signs of Alzheimer’s in the brain

Heart disease risk rises with sleep deprivation

There’s plenty of evidence that sleep deprivation has a negative effect on the heart. When researchers kept people awake for 88 hours, their blood pressure went up (no big surprise there). Even participants who were allowed to sleep for four hours a night showed an elevated heart rate when compared with those who got eight hours. Concentrations of C-reactive protein, a marker of heart-disease risk, also increase in people who are fully or partially deprived of sleep.

Sleepiness leads to irritability

Sleep-deprived people have slower reactions

Thats not all! Here is a list of more problems derived from sleep deprivation:

At any given time, people who haven’t gotten the right amount of sleep are more likely to die

Many health problems are associated with sleep deprivation and poor sleep, but here’s the big one: People who consistently do not get seven or eight hours of sleep a night are more likely to die during a given period.

Put more simply: We all die eventually, but sleeping too little— or even too much— is associated with a higher risk of dying sooner than you might otherwise.

original/complete article can be found on https://www.businessinsider.com/sleep-deprivation-effects-on-your-body-brain-2018-8

 

The post Sleep deprivation can kill you — here’s 10 things that sleeping less than 7 hours per night does to your body and brain first appeared on Healthy Gab.

The post Sleep deprivation can kill you — here’s 10 things that sleeping less than 7 hours per night does to your body and brain appeared first on Healthy Gab.

 

A recent survey found that more people are sleeping less than six hours a night, and sleep difficulties visit 75% of us at least a few nights per week. A short-lived bout of insomnia is generally nothing to worry about. The bigger concern is chronic sleep loss, which can contribute to health problems such as weight gain, high blood pressure, and a decrease in the immune system’s power, reports the Harvard Women’s Health Watch.

While more research is needed to explore the links between chronic sleep loss and health, it’s safe to say that sleep is too important to shortchange.

The Harvard Women’s Health Watch suggests six reasons to get enough sleep:

1. Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.
2. Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.
3. Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
4. Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
5. Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
6. Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.

 

The post You Need To Sleep! Six reasons not to cut back on sleep first appeared on Healthy Gab.

The post You Need To Sleep! Six reasons not to cut back on sleep appeared first on Healthy Gab.

About 54% of people complain of having some kind of back pain. 26% of these people have accepted that the reason behind the back pain could be from a lack of exercise or from physical work.

1. Hamstring stretch

Steps:

1. Lie on your back with one leg bent.

2. Grab behind your right knee and pull your right leg up into the stretch position. Your knee can be bent a little as you pull your leg back.

3. Stretch it as much as it’s comfortable but keep your tailbone on the floor and stretch your knees to feel the strain on the muscles.

4. With an ideal pose, you should feel the stretch on the back of your thighs and your calves if you pull your toes back.

5. Hold it for 10 seconds and repeat it twice with both the legs.

6. If you have tight hamstring muscles, you’re likely to be more prone to injuries in daily life. Tight hamstrings can affect the movement of your pelvis, which increases the strain on your lower back. Hamstring stretches will give you strong, flexible, limber thighs which support the rest of your muscle groups too.

2. Double leg knee to chest

Steps:

1. Lie on your back.
2. Bend both the legs and hold your one hand with another behind your knees.
3. Now, pull it closer to your chest using both hands. The more you stretch, the more you can feel the strain on the lower back and thighs.
4. Hold the position for 20 seconds and repeat it twice.
5. This exercise, in particular, increases the range of motion of your lower back muscle. Muscles with a bad range of movement are prone to spinal cord arthritis and spinal cord stenosis. The exercise also ensures that the blood supply is healthy and assists the nutrients in that particular area.

Alternative:

Steps:

1. Lie on your back.
2. Bend one leg and then bend the other just below the knee of the first leg as shown in the illustration.
3. Hold your hands together behind your knees.
4. Now, pull it closer to your chest using both the hands.
5. This exercise will affect only one side of the body depending on the leg, so hold the position for 20 seconds and repeat it twice with both legs.

3. Knee stretch to the chest

Steps:

1. Lie on your back.
2. Bend your right leg and hold it with your hands.
3. Now, pull it closer to your chest to feel the stretch on the hips and thighs.
4. Hold the position for 20 seconds and repeat it twice with both legs.
5. It has the same effects on the body as the double-knee to chest stretch. This one, however, uses the partial weight of the body to relax the thigh muscles while correcting the backbone and related muscles.

Alternative:

Note:
Steps for the alternative version are the same, but in case you are not able to keep your other leg straight, this one could be used as an alternative.

4. Psoas stretch

Steps:

1. Stand straight.

2. Move your right leg forward while keeping your left leg back. Bend your right knee and keep the upper body straight.

3. Hold on to this position for a few seconds and then lower the left knee close to the floor.

4. Keep both hands on your right knee for support and move the upper body forward. This exercise will affect the psoas.

5. Hold the position for 30 seconds and repeat it twice with both legs.

6. The psoas is the most important and biggest muscle in the hip flexor muscle group. They ensure the movement of the thigh and torso in coordination. This helps in daily activities like bicycling, weight training, running, etc.

5. Spinal stretch

Steps:

1. Lay on your back and stretch your arms perpendicular to your head.

2. Raise your right leg up and use your left hand to pull it over your left leg to the ground on the left side.

3. Turn your head slowly toward the right side while feeling the stretch on your back and thigh respective to your leg, all while keeping your hands perpendicular to your head.

4. Hold the position for 30 seconds and repeat it twice with both legs.

5. If you sit in the office or classroom for hours, sit behind the wheel of a car or simply stand with poor posture, the spinal cord suffers, causing bad back pain. A spinal stretch or spinal twist stretch ensures the mobility of your spinal muscles, helping you to maintain good posture.

6. Quadriceps stretch

Steps:

1. Stand straight.
2. Stand on your right leg and hold the left foot with your right hand. You can use both hands if one isn’t sufficient.
3. Try to touch your heel to your butt to stretch the hips, quadriceps, and back.
4. Hold the position for 30 seconds and repeat it twice with both legs.
5. The quadriceps stretch increases blood circulation in that particular area. As a back to knee connecting muscle, a poor or stiff pair of quadriceps can lead to back or knee pain.

7. Downward facing dog against a wall or chair

The post 7 Exercises to Relieve Back Pain in 10 Minutes first appeared on Healthy Gab.

The post 7 Exercises to Relieve Back Pain in 10 Minutes appeared first on Healthy Gab.

 

There are many ways to lose a lot of weight fast.

However, most of them will make you hungry and unsatisfied.

If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.

The plan outlined here will:

• Reduce your appetite significantly.
• Make you lose weight quickly, without hunger.
• Improve your metabolic health at the same time.

Here is a simple 3-step plan to lose weight fast

1) Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs).

When you do that, your hunger levels go down and you end up eating much fewer calories (1Trusted Source).

Now instead of burning carbs for energy, your body starts feeding off of stored fat.

Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight.

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight or obese women.

The low-carb group is eating until fullness, while the low-fat group is calorie-restricted and hungry.

Cut the carbs and you will start to eat fewer calories automatically and without hunger.

Put simply, cutting carbs puts fat loss on autopilot.

2) Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables.

Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20–50 grams per day.

Protein Sources

• Meat: Beef, chicken, pork, lamb, etc.
• Fish and Seafood: Salmon, trout, shrimp, etc.
• Eggs: Whole eggs with the yolk are best.

The importance of eating plenty of protein cannot be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day.

High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day — just by adding protein to your diet.

When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables

• Broccoli
• Cauliflower
• Spinach
• Tomatoes
• Kale
• Brussels sprouts
• Cabbage
• Swiss chard
• Lettuce
• Cucumber

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20–50 net carbs per day.

A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.

Fat Sources

• Olive oil
• Coconut oil
• Avocado oil
• Butter

Eat 2–3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, as trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

To see how you can assemble your meals, check out this low-carb meal plan and this list of 101 healthy low-carb recipes.

3) Lift Weights 3 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3–4 times a week. Do a warm-up and lift some weights.

If you’re new to the gym, ask a trainer for some advice.

By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat.

If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.

Optional — Do a “Carb Refeed” Once Per Week

You can take one day off per week where you eat more carbs. Many people prefer Saturday.

It is important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruit, etc.

But only this one higher carb day — if you start doing it more often than once per week you’re not going to see much success on this plan.

If you must have a cheat meal and eat something unhealthy, then do it on this day.

Be aware that cheat meals or carb refeeds are NOT necessary, but they can boost some fat-burning hormones like leptin and thyroid hormones.

You will gain some weight during your refeed day, but most of it will be water weight and you will lose it again in the next 1–2 days.

What About Calories and Portion Control?

It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.

However, if you really want to count them, use this calculator.

Enter your details, and then pick the number from either the “Lose Weight” or the “Lose Weight Fast” section — depending on how fast you want to lose weight.

There are many great tools you can use to track the number of calories you are eating. Here is a list of 5 calorie counters that are free and easy to use.

The main goal of this plan is to keep carbs under 20–50 grams per day and get the rest of your calories from protein and fat.

10 Weight Loss Tips to Make Things Easier (and Faster)

1. Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day.
   
   
2. Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight.
   
   
3. Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.
   
   
4. Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly foods on earth.
   
   
5. Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glaucoma can also help.
   
   
6. Drink coffee or tea. If you’re a coffee or tea drinker, then drink as much as you want as the caffeine can in them boost your metabolism by 3–11%.
   
   
7. Eat mostly whole, unprocessed foods. Base most of your diet on whole foods.
   
   
8. They are healthier, more filling and much less likely to cause overeating.
   
   Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones.
   
   
9. Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time.
   
   
10. Get a good night’s sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.

 

The post 3 Simple Steps to Lose Weight Fast, Based on Science first appeared on Healthy Gab.

The post 3 Simple Steps to Lose Weight Fast, Based on Science appeared first on Healthy Gab.