Changing Your Thinking Habits

Changing Your Thinking Habits

Day or night, there are some psychological approaches that can make pain easier to live with. Adjusting your outlook could have an impact on your physical symptoms and your sleep. Try these strategies: Think positive Physical pain can affect your mood and add to your 

Adjusting your Sleeping Habits

Adjusting your Sleeping Habits

Your health hinges on the quality of your sleep, it’s that simple! And yet a large percentage of adults in the US don’t get enough of it. A good range is 7-9 hours but you’re the only one who can determine what amount of sleep 

Keeping your gallbladder healthy

Keeping your gallbladder healthy

You’ve probably heard plenty of advice about how to take care of your heart, but how often do you think about your gallbladder? This little organ rarely makes headlines, but it’s important for your digestion and overall health.

Its main job is to store bile and add it to the food in your small intestine so your body can break down fats. Most complications arise when cholesterol builds up and creates gallstones that block the duct between the gallbladder and the intestines.

Fortunately, caring for your gallbladder is mostly a matter of following the same habits that make up any healthy lifestyle.

Healthy Fats

Here’s a quick guide to your gallbladder and you:

Limit saturated fat

A diet high in saturated fats puts a heavy burden on your gallbladder, so cut back on fried foods, red meat, and butter. Unsaturated fats have the opposite effect. Try to get most of your fat calories from sources like olive oil, salmon, and nuts.

Increase fiber

Dietary fiber provides many health benefits including lowering the LDL type of cholesterol that can block your intestines, as well as clogging your arteries. 

Feast on fresh produce and whole grains

The health benefits of fresh produce is no secret or surprise with all the information available online. Make sure you have your recommended daily intake of fruits and vegetables.


How about preventing those Gallbladder Conditions? Here are 4 tips on prevention:

Focus on vitamins

In addition to fiber, many fruits and vegetables contain essential micronutrients that help fight gallstones. Add more vitamin C and E to your diet with cantaloupe, kiwi, and spinach, as well as almonds and shrimp.

Drink up

You’d probably guess that water could help empty your gallbladder, but so can coffee and alcohol. Be sure to use them in moderation to avoid any unwanted effects.

Stay active

Regular exercise can help you stay lean and trim abdominal fat that interferes with digestion. Move more throughout the day and work out for at least 30 minutes most days of the week.

Cleanse naturally

Save your money if you see ads for special gallbladder cleanses. They may be harmful, and your body already detoxifies naturally.


Premenopausal women are at the highest risk for gallbladder conditions due to hormonal factors. Age, genetics, and lifestyle can all increase your risk.

It’s important to understand the symptoms. More than 80% of gallstones are harmless and require no treatment, but if a gallstone starts to block the flow of bile, you may notice symptoms including abdominal discomfort, bloating, vomiting, and jaundice.

At this point, it’s vital to see your doctor. He/She can run tests to confirm if you have gallstones. These tests will usually include blood tests and abdominal ultrasounds. If your symptoms are mild, they may be manageable with a low-fat diet, but more serious complications are likely to require surgery to remove your gallbladder.

You can live without a gallbladder as bile will move from your liver to your intestines without being stored anywhere in between.

More than 25 million adults in the U.S. experience gallstones but changing your diet and other lifestyle habits can reduce your risks. Avoid gallbladder attacks by cutting back on saturated fat, eating more fiber, and exercising regularly. 

Common Chemical Food Additives You Want to Avoid

Common Chemical Food Additives You Want to Avoid

Wait! What’s in that delicious muffin you’re eating? Maybe, a lot more than you thought! Chemical additives are used to affect flavors or preserve products, and they have other uses. But these additives can also negatively affect your health, so it’s important to pay attention 

6 Key Food Safety Tips to Stay Healthy

6 Key Food Safety Tips to Stay Healthy

How frequently do you clean out the fridge and cabinets in your kitchen? Keeping your kitchen clean is but one step in the process of safe preparation, handling, and storage of food. If food safety and hygiene are not prioritized, you could become seriously ill 

Essential Superfoods for Senior Citizen Diets

Essential Superfoods for Senior Citizen Diets

If you’re a senior citizen, your body requires additional nutrients than when you were younger, due to different metabolic needs. There are essential foods that can help you feel better and fight diseases at the same time. 

These superfoods are easy to incorporate into daily meals and snacks: 

Family meal


They’re easy to find in any grocery store, and they’re one of the top superfoods for senior citizens. Apples have fiber, vitamins, and antioxidants. They’re also a good source of potassium and can help you feel full longer. In addition, apples can help prevent heart disease and several types of cancers. 

Butternut squash

This squash is a superfood because of its high level of beta carotene. Beta carotene is essential for healthy eyes and helps prevent heart disease. Senior citizens can also benefit from eating butternut squash because it has fiber and vitamin C. 

Fava beans

These beans are superfoods for senior citizens because of fiber and vitamins. Fava beans are linked to better memory and higher energy levels. They contain large amounts of L-dopa, which is also known as L-dopamine, and this amino acid may reduce the symptoms of Parkinson’s disease.

Vitamin D

Superfoods can help prevent disease and provide important nutrients. Take advantage of these foods to help you stay healthy and energetic well into your later years.


This grain has essential amino acids along with other vitamins. It’s a superfood because of the high amount of nutrients it provides. Quinoa is a good source of protein for senior citizens. In addition, it can help people with diabetes by lowering blood sugar levels and reducing blood pressure. The grain can also help you feel full for a longer period of time, so you’re less likely to eat junk food. 


This common vegetable is a superfood because of its high vitamin K levels and other nutrients. Kale has a high level of antioxidants that are important for senior citizens. These antioxidants fight cellular damage and keep cells healthy. They can also prevent diseases such as prostate cancer and breast cancer. 


This superfood has fiber, vitamins, and antioxidants. It’s considered to be a nutrient-dense food that provides many benefits, and has been found to help prevent and fight tumors. 

Ways to Stay Upbeat When You Have Chronic Pain

Ways to Stay Upbeat When You Have Chronic Pain

Living with chronic pain affects your emotions as well as your body. Prolonged discomfort can make you feel sad and irritable, and those feelings can make the pain worse. Breaking the cycle is challenging, but it will enhance your quality of life. Your daily choices 

8 Ways to Eat Healthy without Compromising Taste

8 Ways to Eat Healthy without Compromising Taste

While you may be very interested in changing your diet so you can enjoy better health, you’re probably a bit concerned about having to eat food that tastes terrible. However, eating healthy doesn’t automatically mean eating without flavor! Thankfully, there are several ways you can 

Preventing and Treating Muscle Cramps

Preventing and Treating Muscle Cramps

Sometimes your muscles can spasm for no obvious reason. More often, you can avoid activities that are likely to cause cramps or make the symptoms worse.

Try these solutions:

Pace yourself

Overexertion while working out is one of the most common situations where cramps occur. Start off slow and increase the intensity gradually. Be especially careful on hot days when your body perspires more.

Warm up

Spend your first ten minutes preparing your body for exercise. You might walk in place and swing your arms. You can also do reps with light weights or any gentle movement similar to what you’ll be doing for the rest of your session.

Cool down

How you end your workouts counts too. Give your body time to adjust back to a resting state.

Stretch your muscles

Training for flexibility reduces the risk of cramps. You can do stretching exercises during your cooldown or any time your muscles are adequately warmed up. Stay within a comfortable range of motion and hold each stretch for at least 15 seconds.

Stretch those muscles

Drink water

Your body needs to stay hydrated. Drink water before, during, and after exercising. Sip it throughout the day, along with herbal teas. You can also eat foods high in water content, which includes most fruits and vegetables.

Monitor electrolytes

When you perspire, your body loses essential minerals as well as water. Consume foods and beverages that contain calcium, potassium, and magnesium. You may also need supplements.

Limit caffeine

Cutting back on coffee may help too. Check labels for caffeine levels in other products like energy drinks and chocolate.

Take extra care

There are times in life when you may be more prone to cramps. Your muscles are more vulnerable when you’re pregnant and as you grow older.

When treating muscle cramps, patience and self-care are usually enough. However, there may be times when you need medical care, or want to find quicker relief for muscle cramps.

Try these strategies:

See your doctor

Get a checkup if your cramps are frequent, severe, or accompanied by other symptoms like numbness and weakness. In rare cases, these could be signs of spinal damage or other issues that need treatment.

Consider medication

Your doctor may prescribe muscle relaxants temporarily. It’s also important to let them know if you take any over-the-counter pain relievers or other drugs.

Massage is a great option

Massage the area

For quick relief, gently rub the area. Press firmly and move your fingers in small circles. You may also try pinching the painful spot for a few seconds.

Apply heat

Warm compresses can be another quick solution. Use a heating pad or a damp towel. Leave it on for up to 20 minutes at a time.

I’m hoping this post helps you to manage and quickly overcome the inconvenience of muscle cramps. Let me know how these tips worked out for you!

Natural Pain Relievers

Natural Pain Relievers

Experiencing pain? Medication doesn’t need to be the first and only thing you reach for. Let’s explore the options available to get your pain under control. RICE (Rest/Ice/Compression/Elevation) Use RICE. The traditional formula is still the recommended first response for sprained ankles and other minor