CBD PRE ROLLS - A BREAK FROM THE TRADITIONAL WAY OF SMOKING

Living healthy can get expensive but it’s worth the investment. That is if you’re purchasing the right goods. It’s only considered a waste when you’re buying ineffective things. If that were the case, you might as well have bought the ordinary version of it that’s way cheaper. Finding a product that delivers satisfactory results can be difficult being that the market is concentrated with different brands.

It’s difficult but it’s not entirely impossible. All you need to do is do your extra research before you start adding things in your cart. This doesn’t apply to everything, but giving in to the current trends can also lead you to promising items. You see, there can only be two reasons why something is suddenly blowing up. The first is because of the bandwagon effect and second, is that it’s producing good results.

An example of the latter is CBD. Cannabidiol (CBD) has been changing the game for natural remedies ever since it was introduced in the market. While some people assume that the existence of this substance was discovered in place of marijuana is illegal, this article says otherwise. Now, due to its rising popularity, it’s being produced by multiple brands, in different forms. One of which is the new best friend of tobacco and cannabis smokers, CBD Pre-rolls.

What Is CBD?

CBD is a substance derived from the sister plant of the famous marijuana, known as hemp. Cannabidiol can be extracted from both sources, the only difference is that marijuana contains THC at a higher level in comparison to hemp. THC (Tetrahydrocannabinol) is a component naturally found in Cannabis. It’s considered to be toxic for the reason that it’s producing the psychoactive effects or the so-called “high” among users. On the other hand, hemp can only carry a maximum of 0.3% THC, making it a safer origin.

Hemp-derived Cannabidiol has little to no trace of THC and still provides the same health benefits as the other Cannabis plant. These benefits include the following:

1.       It Helps Combat Cancer

2.       Manage Seizure Attacks

3.       Alleviates Chronic Pain

4.       Has Neuroprotective Properties

5.       May Reduce Skin Inflammation

6.       Reduces Anxiety

The plethora of benefits you’d be reaping has urged people to find creative ways to get the substance in their system (https://www.thegoodtrade.com/features/cbd-oil-beginners-guide). CBD can now be taken orally through oils, tinctures, capsules, pills, and edibles. There are also topical variations such as lotions and creams, lastly is through vaping or smoking it. Inhaling Cannabidiol is studied to be the fastest way to activate it because it travels directly through the lungs. With the high rate of CBD smokers, multiple companies are now selling pre-rolled Cannabidiol.

CBD Pre Rolls

Pre-rolled CBD is created by grinding high concentrated CBD hemp, placed on a paper, and then rolled. In short, it’s a joint made out of hemp flower that’s pre-rolled for the customer’s convenience. Manufacturers have cultivated a special breed of cannabis to create these products. The big difference between Cannabidiol joints and the typical marijuana stick is that the former doesn’t get you euphoric. This might come as odd since what’s the purpose of joints when you can’t experience the psychoactive effects.

However, these products are for individuals who aren’t a big fan of how their bodies reacted to cannabis. It’s also considered to be a great transitioning product for both marijuana and tobacco smokers. Unlike oils that come in heavy glass bottles, CBD pre-rolls are more convenient to carry around. Pre-rolls can come in different variations so that users aren’t limited to one type. They can be in the form of cones, joints, or cigars. 

Depending on your preference you can choose which of these you find yourself more comfortable in.

Tobacco

There are 1.3 tobacco users worldwide, and up to 8 million die each year. The alarming number of deaths has made tobacco one of the biggest health threat that humanity has ever faced. However, despite these claims, people are still keen on using it. Peer pressure, curiosity, relief from stress, and plain pleasure are among the common reasons why people indulge in this activity. What you thought was just a one-time thing became an addiction for life.

Tobacco is composed of an addictive drug known as nicotine. This substance can reach your brain seconds after a single puff. That’s why users found it impossible to stop once they’ve started. Not only is it difficult, but stopping would also mean experiencing withdrawal symptoms which is never pretty. It’s a good thing Cannabidiol was discovered or otherwise it would be a different situation for tobacco smokers.

When you find that you just can’t give up smoking, you can slowly transition over CBD pre-rolls instead of completely quitting. Not only can it satisfy your need to smoke but it also gives you the benefits of Cannabidiol.

9 COMMON SPORTS INJURIES AND HOW TO MANAGE THEM

Many people like sports so it’s not surprising that many people become the so-called ‘weekend warriors.’ Once these people finished their work duties, they look forward to spending some time outdoors to participate in some popular sports on the weekends.

However, some people risk getting injured during a friendly game, especially if there are many players aiming to win and the game gets really physical. If you do get injured, it would be helpful to know how to identify the point of injury so that you’ll know how to manage it.

That being said, here’s a list of the most common sports injuries and some tips on the best way to manage each injury:

1.      Strains versus Sprains

To clarify, a strain is an injury of the muscle tendons or muscle fibers. On the other hand, a sprain is an injury of the ligaments. Because the muscle fibers, tendons, and ligaments are not usually used forcefully, the sudden exertion can cause each of these to be pulled, or even torn, to the point of pain.

If this happens, you may need medical professionals to treat the injury site. However, if you’re far from the clinic, you should apply the PRICE Method:

·       Prevent the worsening of the injury by rendering the strained or sprained body part immobile until a doctor can take a look at it.

·       Refrain from moving the injured body part, even to walk a short distance.

·       Ice the location to prevent inflammation

·       Compress the injured body part with an elastic bandage, if you have it.

·       Elevate the injured location so that it doesn’t swell too much.

If there’s a lot of pain from the site of injury, you may take an over-the-counter pain reliever to manage it temporarily until you can consult a doctor. Take note that the PRICE Method may also be applied for other sports injuries when needed.

2.      Groin Injuries

Many amateur athletes experience groin injuries, particularly in sports such as baseball, football, soccer, and hockey. It’s the side-to-side movement in the game that can result in groin injuries. Sometimes, athletes may forget to do some leg and abdomen stretches, causing the injury.

The groin is made up of muscles within the inner thighs, near the urethra. When these muscles are strained, the pain will suddenly set in. To manage it, you should protect the injury site by rendering it immobile and apply some ice.

If the pain is too much, you can temporarily take some over-the-counter painkiller. Take time to rest so that you won’t be escalating the pain. To determine the extent of the injury, you’ll need to consult a medical professional, such as Walker Spine & Sport.

3.      Shin Splints

The front of the legs is where you can experience the injury known as shin splints. This usually crops up when the athlete is running a lot on a paved surface.

If there’s quite a lot of pain, you may have to see a doctor just to rule out stress fractures that may be causing the pain. A stress fracture is a break in the bone of the lower leg. Persistent pain may indicate the presence of a stress fracture.

Shin splints can be managed by complete rest, which sometimes lasts for a month.

4.      Patellofemoral Syndrome

This injury affects the tissues under the kneecap, characterized by constant friction between the patella (knee cap) and your thigh bone (femur). The injury can affect one or both knees. Basketball, volleyball, and running are common sports that are prone to patellofemoral injuries.

Once you have this injury, you may have to take a break from those sports mentioned above for around six weeks. In that time, you can rest, although your doctor may advise some mild, low-impact exercise as well as exercising your quadriceps to manage the injury.

5.      Epicondylitis

This injury affects the outside of the elbow, which is sometimes referred to as ‘tennis elbow.’ Hence, it’s common among tennis players but golfers can also have this injury.

The pain is caused by minor tears in the elbow’s tendons. Your doctor will recommend a complete rest of the affected elbow until the pain has dissipated.

6.      Dislocated Bones

This sports injury occurs when the end of one of your bones is suddenly forced out of its socket, which can happen to your leg bones or to your shoulder bones. If the bone is suddenly dislocated, you’ll instantly feel pain and there will be swelling of the injury site.

One of the most commonly dislocated bones is the shoulder joint since it’s often used in sports activities. The dislocation of the shoulder joint may be due to a lack of strength, reduced flexibility, or being unstable.

If you dislocate your joint, it’s advisable to rest and apply ice. Doing so will help reduce the pain and any swelling. If the pain persists for at least two weeks, you may need to consult a physical therapist.

7.      Fractured Bones

Any of the multiple bones of your body can be fractured, even during a friendly game. Some people should be careful about impact sports if they have a bone disease, like osteopenia or osteoporosis, since their bones can easily fracture.

If you have a fractured bone, you need to be rushed to a hospital emergency room for appropriate treatment.

8.      Concussion

Even friendly games may result in someone getting a concussion. This sports injury involves a blow to the head that can affect your brain, which can be quite harmful if left untreated. If you suspect you have a concussion, it’s best if you consult a sports doctor right away.

Here are the following symptoms of a concussion:

·       Inability to reply to questions right away

·       Confusion/feeling disoriented

·       Light sensitivity

·       Slurred speech

·       Feeling the urge to vomit, or actual vomiting

·       Feeling dizzy

·       Headache

If you do experience such symptoms, you should be brought to the emergency room right away. By using imaging tests, medical practitioners will examine your brain for possible internal bleeding or damage.

Remember, you shouldn’t return to the game after a concussion. You should also refrain from participating in future games until the doctor says you’ve recovered from it. It’s advisable to have adequate rest for and avoid using your mind in stressful work. Doing so will help relieve your brain until it has recuperated on its own.

9.      Sciatica Back Pain

Some athletes may develop a form of back pain known as sciatica. The pain may extend along the back of the legs and, sometimes, can reach the feet as well. This is caused by a pinched nerve or swollen disc in the back. There may also be some numbness and tingling sensations.

Some athletes, such as golfers, tennis players, and cyclists, are at risk for this due to the twisting of the trunk or keeping the back straight for extended periods of time.

Athletes who develop sciatica may be asked by their doctor to rest. As a form of therapy, the doctor may then recommend some stretching exercises for the hamstrings and back.

Tips in Managing Accidental Sports Injuries

The first and best way to address accidental sports injuries is to educate yourself about safe exercise practices before you take up a sport. This means doing the following:

1.      Get A Competent Coach

If you want your sports activities to be injury-free, it pays to have a guide for every game, session, or match. So, take your time looking for coaches who know how to train amateur athletes for a particular sport.

You may have to pay the coach but at least you won’t be easily injured as you take part in your favorite activities. To find reputable coaches, you can go to schools, like colleges and universities.

2.      Don’t Forget To Warm Up and Stretch

Many people who are new to sports aren’t taught to warm up first and do some stretching. Warming up and stretching are very important parts of any sports since they help your muscles and ligaments to be prepared for some exertion.

Refusing to warm up and stretch can result in painful injuries.

3.      Learn Safety Tips For Any Sport

Your preferred coach should be able to teach you how to safely take part in sports. For instance, if your preferred sport is diving, your coach should teach you the right way to jump off a platform and dive into the water. Divers may perform gymnastics moves during each dive, so part of their warm-up routine is to practice gymnastics on a safe surface in the facility.

If, on the other hand, you prefer a good old game of basketball, your coach should give you tips on how to actively look for an opening in the defense of the opposing team without falling and hurting yourself.

4.      Cool-Down and Stretch After the Game

As you let your body heat dissipate, it’s recommended that you do a lot of stretching as well. This allows your body to let the muscles, tendons, and ligaments gain some more flexibility, which is crucial for improving your muscle control skills. It also gives you time to assess how well you performed for that game, helping you evaluate whether you’re making progress in that sport.

Final Takeaway

It’s great if you have a favorite sport to pursue, especially during weekends when your schedule is lighter. Although, the drawback is that you might suffer some sports injuries that can leave you out of the game for a while.

To avoid sports injuries, you may need guidance from someone more knowledgeable and experienced. That way, you can still have fun without the pain and hassle of an injury.

HOW TO LOSE WEIGHT IN 30 DAYS

Let's be realistic: there's no one-size-fits-all solution to weight loss. Each person differs in genetics, metabolism, and a host of other biological and psychological factors. This makes drafting a single weight loss plan for everyone an impossible task.

That being said, to find a method of weight loss that works for your individual needs, you'll have to start with the basics. Some of the most proven tips that have produced excellent results for weight loss enthusiasts revolve around healthy eating and physical exercise. Many people make wrong nutritional choices, exacerbating their already deteriorating mental and physical health instead of cutting weight. Making small lifestyle changes can remedy this problem.

Below is a list of popular weight-loss strategies to help you lose weight within a month and take a big step towards meeting your fitness goals.

1.     Cut Calories

Some experts have a very simple answer to losing weight fast: if you consume fewer calories than you burn i.e., if you achieve a hypocaloric state, you lose weight. Sounds reasonable, right? Then, why are so many people not doing it right?

The problem is that weight loss doesn't follow a linear trajectory. You might get great results from cutting calories in the first week, and then tank bad during the rest of the month. That's because, in the initial period, most of what you discharge from your body is water weight and lean tissue. You need to continue cutting calories each week to maintain results. Moreover, a calorie isn't always equal. Two hundred calories from high fructose syrup don't affect your body in the same way as 200 calories of cabbage.

The key is to choose good calorie foods. Good calorie foods, such as vegetables and fruits, make you feel full for longer periods, and curb cravings. In contrast, foods such as candy, despite being low caloric, can set you on a very dangerous road to binge eating and derail your progress. You can also try a 30 day cut supplement to get good calories and keep your cravings at bay if you can't always consume whole foods.

Bottom line: To lose weight within 30 days, you’ll have to reduce your calories the right way to get optimal results.

2.     Cut Carbs

Another perspective of weight loss doesn't recommend cutting calories, but carbs. Your body uses glucose as a primary source of energy. This bodily preference shields fats and lets them accumulate inside your body, which can lead to obesity. Moreover, a carbohydrate-rich meal (French fries, rice, etc.) is known to cause insulin spikes. Insulin prevents fats from being utilized as fuel and produces more fat tissues to store leftover carbs. This also inevitably causes you to gain weight.

Most low-carb diet aficionados suggest substituting carbs with healthy fats and proteins. Some options include:

·       Fish

·       low-fat dairy products

·       leafy green and non-starchy vegetables

·       lean bird meat, such as chicken

·       Eggs

Whether you decide to slash carbs in your 30-day meal plan or not, you have to swallow the hard pill of removing sugars and refined carbohydrates from your diet. White bread, white rice, pizza, cakes, and artificial sweeteners are all obesity roots. It would be in your best interest to replace them with whole-grain substitutes, such as whole-grain wheat, brown rice, and brown sugar.

3.     Get Moving

Exercise doesn't just help you cut calories; its benefits extend way beyond. From increasing your metabolism to improving your mood and energy, regular exercise can change your entire outlook on weight loss.

A holistic 30-day weight loss program can never survive without a weight loss component. Do yoga, or stretch in the convenience of your home. If you can hit the gym to lift some weights — even better! It's extremely crucial to have some form of exercise to supplement your nutrition.

Here are some tips you can use to incorporate an exercise regimen in your busy routine over the next 30 days:

·       Don't have time for a proper workout? Ten minutes of high-intensity training (HITT) is just as good and effective as a 50-minute cardio session.

·       Remember, some progress is better than no progress. Start with little spurts of physical activity. As you lose weight, you'll have more strength and energy to take the next step.

·       Engage in exercises you have a knack for. Dancing, cycling, playing table tennis, or kicking a football around are also on the table.

4.     Stay Motivated

Even if you've curated the perfect fitness plan, you have to stay consistent with your good habits. To stay motivated:

·       Use apps to track your progress. Calorie trackers and other smartphone apps keep your mind on top of things.

·       Find a support network. Join a Facebook group of fellow weight loss enthusiasts. Share your progress through a YouTube Channel. The possibilities are endless.

·       Get a lot of rest and sleep. Sleep regulates eating habits. If you don't sleep well, you're going to feel agitated and stressed, and you're more likely to bypass your daily eating quota.

Final Thoughts

The widely agreed statistic is that 95% of people never get to maintain their weight loss results. While this isn't a scientific fact set in stone, many weight loss journeys are known to falter after the first few months. This is often the case because diets are too restrictive and hard to adhere to for longer periods.

However, this doesn't mean you’ll end up with the same fate. Any attempts to stick to healthy habits, such as daily exercise and eating a nutritious diet, will give you good results, even beyond the 30-day mark.

5 INCREDIBLE IMPACTS OF SPORTS ON EDUCATION

The theory of education has extremely changed over the years, whereby institutions, apart from focusing on daily classroom activities, are equally focusing on sports and co-curricular activities. These activities, in turn, are crucial in the all-round development of students.

Games also play a vital role in education, as they enable students to have inner strength as well as develop a fit and sound physique. Nonetheless, sports and extracurricular activities must be purposely designed and efficiently executed to deliver educational outcomes. That said, here’s a look at some of the positive impacts of sports on education.

Improving Academic Performance

Being confined to classroom walls every day can be very exhausting. Students become both bored, as only studying thoughts occupy his mind. As a result, he or she cannot be very productive in the classroom.

Unfortunately, it is commonly perceived that sports and extracurricular activities are a complete waste of time and that students should dedicate their time and energy to studying only. However, this should not be the case anymore, as sports has its major benefits.

Additionally, if a student is overwhelmed by classroom assignments, he or she can seek help from custom essay writing services and have the assignments done for them, so that they can maintain a balance is classroom work and physical activities.  

In conclusion, sports enables students to have a little escape from the norms of daily classroom activities, thus improving their academic performance.

Initiating Inclusive Participation in the Classroom

In every sport, team effort and collaboration is crucial for the success of every match. Taking part in sports and other physical activities give students a chance to interact with different people, thus building confidence, which in turn promotes active participation in the classroom.

Besides, extracurricular activities that are team-based are beneficial when it comes to overcoming divides. They enhance a shared feeling of:

·       Fellowship

·       Purpose

·       Identity among participants

Bettering Mental and Physical Health

Frequent participation in sporting activities by students from a young age reduces the risk of cardiovascular illnesses in teenage years through adulthood. Involvement in extracurricular activities is also positively related to the low abuse of drugs and alcohol in learning institutions.

Besides, incorporating sports and physical activities in education help in the reduction of depression, anxiety, and stress levels in students. As a result, scholars now can:

·       Make quick decisions

·       Better their problem-solving skills

·       Work well under pressure on the field

Paving the Way for Future Aspirations

Many students are passionate about sports. They often aspire to become sportspersons; thus, the integration of sports in education enables them to translate their aspiration into their profession.

Enhancing Concentration and Attention

High concentration and attention levels in the classroom are positively related to routine participation in sporting activities. This frequent participation in physical activities enhances the learner’s ability to grasp, remember, and utilize all subjects taught in the classroom.

Final Thoughts

Finally, it’s important to note that not all sporting activities automatically deliver positive gains. Therefore, to give positive academic outcomes, sports and extracurricular activities should be designed intentionally and effectively implemented.

5 WAYS TO PASS THE TIME WHILE WFH

We’re definitely living during strange times. We’re working from home, taking on a number of roles that we have never had to and we find that we’re always looking to change it up when it comes to adding a little variety to how we spend out time inbetween Zoom calls, projects and so much more. Pre COVID-19, we took our lunch break, popped by a neighbors cubicle or office to get a 5 mins escape or even took a moment at our desks. Being at home presents its challenges, but we have 5 ways that you can take a break while you’re WFH.

FITNESS BREAK

Sometimes we find that hours have gone by and we’re navigating projects, meetings and making note of what to do next. The day gets away from us and we realize that we’ve barely gotten up from our desk or couch and have been glued to our screens. It’s important to get up and walk around to ensure that you’re staying lucid as well as getting in a bit of fitness. Whether you’re doing stretches, meditation or 10-15 minutes of movement! We always have a number of apps that we enjoy using and when it comes to only using 7 minutes of your time, we suggest visiting 7 Minute Workout: Fitness App.

WATERCOOLER BREAK

It’s so important in this current time of social distancing and ensuring that you’re being safe as you navigate your life, to check up on those that you would usually see in person or who live away from you. As social people, it’s important to be able to laugh with one another, see one another’s faces and more. Whether you do a personal Zoom, Facetime or use Google Hangouts, this is a great way to make sure that you’re maintaining your relationships, continuing positive mental health and just getting back to basics with people that love you and know you. Make it as in person as possible – even though you’re virtual!

GAMING BREAK

Sometimes, you need to zone out for a few minutes or maybe a meeting was pushed back and you have more time on your hands. We’re all for playing responsibly so heading over to an online live casino is a great way to keep your mind engaged, play a variety of games and to keep yourself motivated throughout your day.

ORGANIZATION BREAK

It’s amazing how many of us have switched up our living spaces! Whether you’ve focused on enhancing your backyard, bedroom or other living areas in your home – making your space your own has become an essential since we spend so much time there. Sometimes, when we work from our desks, we find that piles of paper and other items begin to stack up. When you need a break, taking a few minutes to do a power clean allows your space to stay fresh while letting you come up for air throughout the day. For inspiration, we always enjoy looking at this feed to get home décor inspiration.

COCKTAIL BREAK

A great way to end the day is to have a cocktail. Once your work is done, it’s a nice way to transition from a busy day to your home duties. You can also see if other co-workers want to join you via Zoom or other friends that you know would be interested. If you are living with other people in your bubble, you can make this an event to connect to catch up on what you’re doing as well as upcoming plans. If you live in an area that has outdoor dining, this is also a great way to engage with others that are socially distanced.

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CAN MEDICINAL CANNABIS HELP YOUR WORKOUT SESSION

As an athlete or fitness enthusiast, you need to refuel your body and take supplements to boost muscle recovery after a long training and workout session. Also, injury prevention should be an important aspect of your exercise. Fortunately, CBD is a promising supplement that can assist individuals during their workout sessions.

While reliable scientific evidence concerning CBD's relevance to athletics hasn't been established yet, many researchers are finding pieces of the puzzle.

Take a look at what they have to say about how CBD helps in athletic activities:

1.      Helps in Alleviating Soreness

Delayed Onset Muscle Soreness (DOMS) is one of the usual effects of pushing yourself too much when working out. It happens because of stress and inflammation in the muscles, which makes it painful and stiff. Usually, nonsteroidal anti-inflammatory drugs (NSAIDs), such as Ibuprofen, are used to treat DOMS. However, it might not work all the time and may have detrimental effects due to long-term use.

With its anti-inflammatory and pain-killing properties, which don’t make you high, cannabis is believed to overcome the post-workout pain. Additionally, it's thought to treat muscle spasms linked with Parkinson's and multiple sclerosis diseases. Furthermore, it's safe to use and doesn't affect your performance as an athlete.

To ensure that they're non-intoxicating and non-psychoactive, always check the ingredients of your CBD supplement. Ideally, they shouldn't have THC content or at least less than 0.3%.

2.      Improves Metabolism

CBD is thought to boost existing fat cells' metabolism and prevent the formation of new ones. There are two types of fat cells: white adipose tissue that stores excess body fat, and brown adipose tissue, which is responsible for using the beneficial fats of the body and generating it into heat.

By consuming CBD-containing supplements, they can support the browning of the white adipose tissues, decreasing the percentage of excess fat in the body and allowing a more productive metabolism. However, more studies are still required for this to be definite, but the initial finding is promising for preventing obesity in the future.

Moreover, skipping your meal after exercising can increase your weight rather than cutting them down. Instead, you can inhale CBD vapors as it helps refuel your body.

If you don't want to smoke, incorporating CBD on your foods can help. An excellent example is making your own CBD flour by following this instruction from seed supreme, which can be used for baking and cooking.

3.      Speeds Up Recovery

Injuries are prone to happen while training or working out. To prevent these from happening, you have to pay attention to muscle strengthening. Fortunately, cannabis can benefit your muscles and help you take fitness seriously.

CBD is thought to respond similarly to an anti-catabolic supplement, which is done by strengthening the endocannabinoid receptors. Once the endocannabinoid system operates, it may help prevent muscle loss and speed up the recovery process. Also, high-quality CBD supports the endocannabinoid system and enhances its function.

4.      Improves Sleep and Induce Calmness

Peace of mind and comfort are paramount to having an effective workout session. Taking medical cannabis is a great anti-inflammatory substance that induces calmness and enhances sleep quality. This way, you can focus more on working out or doing your training because you're not bothered by the pain.

Furthermore, an adequate amount of sleep every day is essential for your overall well-being. Cannabis is believed to play a role in your sleep, including:

·       Enhance sleep quality and duration

·       Help people who are suffering from sleep apnea

·       Aid people with PTSD by suppressing their dream

·       Alleviate Rapid Eye Movement (REM)

·       Decrease daytime fatigue

·       Lessens stress and anxiety

Best Ways To Consume CBD

To enjoy the effects of CBD, your product and method of administration significantly matter. There are different ways on how you can use CBD, and you can experiment which is best for your workout sessions.

Edibles are one of the trendy forms as it has a good taste, but it may take hours before it kicks in. People who use edibles often take another one after consuming one edible, which doubles the dosage before the effects hit.

On the other hand, the sublingual route is one of the best ways to take CBD as it's more effective and acts faster. Another way is smoking CBD, but it could cause lung diseases, while vaping may involve residual solvents and chemicals that could be dangerous.

If you're not a fan of vaping or smoking, you can try topical creams where you can apply it to your painful joints and muscles. If you want to relax while soaking yourself after a grueling workout, bath bombs are also a good idea.

Takeaways

Consuming cannabis is believed to alleviate muscle soreness, improve metabolism, improve sleep, calm you down, and speed up your recovery during injury. However, studies backing up these claims are still insufficient. Thus, as an athlete or gym enthusiast, it's advised that you seek help from a professional before trying CBD to prevent unwanted outcomes, ensuring your overall well-being.

7 TIPS ON STRENGTHENING YOUR MIDSECTION

Whether you’re looking to gain strength or just feel better about the way you look, proper exercising is the key to strengthening your abdominals. If you want to have a six-pack, or you would just prefer a tighter and more toned look to your stomach, getting there involves strengthening your core muscles. Here are 7 workout tips to point you in the right direction.

1.      High-Intensity Interval Training

If you’re looking to shed fat around your midsection, this comes down to reducing your overall body fat percentage. High-intensity interval training, or HIIT, has been proven to be one of the most powerful ways to accomplish this. Basically, what you do is take just a few different core-strengthening exercises, and complete each one at a very high intensity. When switching from one exercise to another, resist the temptation to rest in between. This elevates your heart rate, and helps to rev up your metabolism.

2.      Use a Stability Ball

To see some definition appear in your ab area, try including balance work into your exercise regimen. Using a stability ball, or yoga ball is a great way to engage your core. When you exercise with a stability ball, you not only build strength in your midsection, your back and pelvis get stronger as well. Strengthening your lower back is important because if there’s an imbalance of strength between your abs and your lower back, you may experience an injury or back pain.  Some great exercises you can do with a stability ball to flatten and tone your stomach area, while protecting your lower back, include:

·       Ball crunch

·       Ball knee raise

·       Ball bicycle crunch

·       Ball tuck

·       Ball pike

These are just some of the types you can do to get you started.

3.      Exercise with An Inversion Table

Have you ever thought of hanging upside down to strengthen your core? This can be done by using an inversion table. Doing sit-ups with the force of gravity against you can really be an effective way of strengthening your midsection. The best inversion table will come with detailed instructions on how to get the most out of it, in regards to therapy and exercise.

4.      Take it Slow

When you perform your stomach exercises, are you tempted to just fly through them to get it over with? Chances are, this approach isn’t going to give you the results you want. The most effective method is to slow down and feel the burn. Doing so helps target specific muscles and works them in a more effective way, promoting greater strength and getting your stomach toned more quickly.

5.      Engage Your Abs

Engaging your abs means holding your abdominal muscles tight, as if someone were about to punch you in the stomach. The idea is that you want to maintain this constant tension the entire time you’re working out your abdominals. Doing so really gives your workout an extra punch. The great thing about flexing your abs is that you can do this anytime. Even when you’re at home doing the dishes perhaps, you can engage your abs and no one has to know!

6.      Just Breathe

Never hold your breath when you’re exercising, whether you’re performing strengthening exercises or doing cardio. Your stomach muscles need oxygen to perform at their complete capacity, so be sure to feed them enough with full, deep breaths. In general, it’s recommended that you inhale when you’re having to exert the least amount of force, and exhale when you’re putting forth the most effort.

7.      Mentally Focus on the Task at Hand

When you exercise, are you daydreaming about all of the things you need to get done today? Are you focused on watching your favorite series on Netflix? If so, it’s time to shift your attention to your body. This is important for several reasons.

First of all, being completely in the present moment, paying attention to the sensations in your body will activate the mind-body connection. According to research, when you focus on activating your core, muscle activity increases. The result of this is that the strength of your midsection maximizes over time.

In addition to this, you also need to be aware of any painful sensations in your body that may indicate a possible injury, as you could push your workout too far.

Final Thoughts

Gaining abdominal strength has many benefits, other than just cosmetic appeal. Having strong abdominals supports good posture, which makes you look taller, and feel more confident. Abdominal strength reduces back pain, and helps your back fatigue. Strong abs also help to balance and stabilize your body. While doing your ab exercises, try visualizing your stomach getting flatter, and feel your muscles getting stronger. Focusing your mind can help bring you the results you desire.

THE 5 BEST IMMUNE SYSTEM BOOSTERS

A weakened immune system is the last thing you want when you get sick, especially during the COVID-19 pandemic. While people can only do so much to prevent the spread of germs and bacteria, they can do certain things to boost their immune system to fight off sickness.

But what are the signs of a weakened immune system? How can you boost your immune system quickly? What is the best immune system supplement? Discover more as you continue reading. 

Signs of a Weakened Immune System

Many things can boost our immune systems, but many things can weaken them, as well. What warning signs do you have to show your immune system is weakening? See these four warning signs that can quickly indicate a weakened immune system. 

·       High-Stress Levels. When your body experiences high levels of stress, it decreases white blood cells known as lymphocytes that help to fight off infections. Your body is at a higher risk to catch a virus when you have low lymphocyte levels. 

·       Persistent Colds. While it is normal to have two to three common colds per year, any more than that indicates you have a struggling immune system. A common cold lasts seven to ten days because it takes your body three to four days to develop germ-fighting antibodies. 

·       Digestive Problems. Other signs of a weakened immune system include constipation and diarrhea. If you experience diarrhea that lasts more than two to four weeks, a weakened immune system may harm your small intestine's lining or your digestive tract. If you have difficulty with bowel movements, it may indicate your immune system is slowing down your intestine.  

·       Frequent Infections. Here, one of two possibilities exists. The first is that your body is incapable of making enough immune system cells to fight off infections. The second is that it is making enough cells, but those cells fail to properly function and are thereby unable to fight off infections.

Do Immune System Boosters Really Work?

People say immunity boosters can fight off annoying germs and bacteria, but do they really work? What ingredients do they have? Are they safe? Continue reading to learn more about immunity boosters, and what they can do for you.

Immune System Boosters Defined

Immunity booster products claim to do just that--support and boost your immune system to prevent you from getting sick. Though some vary, many immunity boosters have the same key active ingredients, including:

·       Vitamin C

·       Zinc

·       Magnesium

·       Vitamin D

The Effectiveness and Safety of Immune Booster Supplements

Are Immunity Boosters Effective? 

As homeopathic products or products that do not require approval from the Food and Drug Administration (FDA), many immunity boosters have no claim to proof of their safety, effectiveness, or quality. 

While rules exist for these kinds of products, safety is another element of concern. 

Are Immunity Boosters Safe?

Safety is a major concern for immunity boosters as FDA approval remains to be seen. Many immune system booster products on the market today come with alarming ingredients that cause nasty side effects. One example is a product that has Belladonna, nux vomica, and pulsatilla. 

Immunity boosters include many beneficial ingredients, such as vitamin B12 and vitamin D. While these are often necessary to have high energy and immunity levels, too much of any ingredient is unhealthy, and can even be dangerous. Large doses of things like vitamin C, zinc, and vitamin B6 can cause problems like stomach difficulties, copper deficiency, and nerve damage. 

How to Boost Your Immune System Quickly

The strength of a healthy immune system is primarily based on a healthy lifestyle. 

But what does a healthy lifestyle look like? An immune system can get stronger from maintaining a healthy lifestyle, but what does a staying healthy look like? 

Description of a Healthy Lifestyle 

·       No smoking.

·       A balanced diet complete with lots of fruits and vegetables.

·       A pattern of routine exercise.

·       Healthy weight.

·       Drinking alcohol in moderation.

·       Adequate sleep patterns.

·       Proactive steps to avoid infection.

·       Stress management. 

But how can you boost your immune system quickly? By incorporating the lifestyle described above in your daily routine. By making any necessary changes, you will quickly boost your immune system in both a healthy and natural way.  

Drinks to Boost Your Immune System

As a constantly active machine, your body's immune system needs the healthiest energy and strength it can get. By fueling your body with a healthy, daily dose of important minerals and vitamins, your body has a better chance of fighting off viruses such as the flu. These can include vitamin C, zinc, potassium, vitamin B-6, and more.

The list of drink recipes below come complete with healthy nutrients and minerals to boost your immune system. But before you try them, consider the following list of important minerals, nutrients, and/or vitamins they contain.

Immune System Boosting Drinks

·       Orange, grapefruit, and another citrus (potassium, vitamin A, vitamin B-6, vitamin B-9(folate), vitamin C, and zinc)

·       Green apple, carrot, and orange (potassium, vitamin A, vitamin B-6, vitamin B-9(folate), and vitamin C)

·       Beet, carrot, ginger, and apple (potassium, vitamin A, vitamin B-6, vitamin B-9(folate) and vitamin C)

·       Tomato (magnesium, potassium, vitamin A, vitamin B-6, vitamin B-9(folate), vitamin C, and vitamin K) 

·       Kale, tomato, and celery (magnesium, manganese, potassium, vitamin A, vitamin B-6, vitamin B-9, vitamin C, and vitamin K)

·       Strawberry and kiwi (calcium, manganese, phosphorous, potassium, vitamin B-1(thiamine), vitamin B-6, vitamin B-9(folate), vitamin B-12, vitamin C, vitamin D, vitamin K, and zinc)

·       Strawberry and mango (calcium, manganese, potassium, vitamin A, vitamin B-6, vitamin B-9(folate), vitamin C, vitamin D, and vitamin E)

·       Watermelon mint (arginine, citrulline, magnesium, vitamin A, and vitamin C)

·       Pumpkin seed (magnesium, manganese, potassium, and zinc)

·       Green apple, lettuce, and kale (iron, manganese, potassium, vitamin A, vitamin B-9(folate), vitamin C, and vitamin K)

Now that you have discovered some natural recipes for healthy immunity boosters, what about supplements? 

The Best Immune Booster Supplement

Whether you forget to run to the grocery store for your drink ingredients or are looking for a simple addition to your daily routine, nothing beats a quick and easy daily supplement. 

Made with pure ingredients and with an efficient distribution of minerals and vitamins from micronutrient-targeted technology, AdvaLife offers smart health from smarter technology.  

Multivitamins for men and women are available from AdvaLife. You can finally have a safe, effective, and budget-friendly immunity-boosting supplement to help you from getting sick. Get yours today!

MICROSOFT AZ-304 EXAM: GAIN EXPERT-LEVEL SKILLS WITH SIMPLE PREP TOOLS SUCH AS PRACTICE TESTS

To earn the Microsoft Certified: Azure Solutions Architect Expert credential, there are two new tests that you must pass. This is Microsoft AZ-303, which is also known as Microsoft Azure Architect Technologies, and Microsoft AZ-304, or Microsoft Azure Architect Design. Website In this article, we are going to discuss the AZ-304 exam so you can know everything you need to know about it.

If you asked anyone who has been in the IT industry for a while, they will tell you that the notion of survival for the fittest directly rules the IT job market. So, for one to make themselves a preferred candidate, they need to be updated in every domain, especially those that are relevant in their area of specialization. Author: HUGO S The certificate helps to validate your skills and knowledge to your superiors and helps you stand out in the crowd. In simple terms, the credentials in the IT industry have become a crucial part of job culture as they keep a specialist updated and ahead of others. Without much ado, let’s get into the finer details of the test.

What is Microsoft AZ-304?

An Azure solution architect typically partners with the clients, Cloud DBAs, and Cloud administrators to implement solutions. These specialists have various responsibilities, including advising the stakeholders and also translating various business requirements into reliable, scalable, and secure Cloud solutions. Author: LUKE V The candidates for the AZ-304 exam should have advanced knowledge and experience in IT operations, including disaster recovery, identity, security, networking, business continuity, governance, data platform, virtualization, and budgeting. This role basically requires managing how decisions in every area affect the overall solution. The applicants should possess the expert-level skills in Azure development. They must also have experience with DevOps and Azure development processes.

What details should you know?

The high-level list of the skills measured in the Microsoft AZ-304 exam is presented below:

·       Design Monitoring;

·       Design Data Storage;

·       Design Infrastructure;

·       Design Identity and Security;

·       Design Business Continuity.

The test became available at the end of June 2020. It consists of 40-60 questions that should be answered within 150 minutes. Certkiller >> The questions in this exam can be presented in different formats, such as multiple choice, active screen, short answer, review screen, build list, and best answer. The Microsoft Azure Architect Design test is given in the English language only and costs $165. As for the passing grade for Microsoft AZ-304, this exam is scored out of 1000 and the learners need to get 700 points or higher to pass it in order to obtain the associated credential.

To succeed in your endeavour, Microsoft offers two ways of learning: free self-paced or paid instructor-led courses. Author: MOHAMMAD R These two options are available right on the certification exam webpage under the block with the list of skills measured.

Conclusion

To sum it all up, anyone who wants to advance their career in Microsoft Azure, the AZ-304 exam should be one of the tests to clear. Discount 35% >>> With the latest exam dumps and practice tests used along with official prep options to polish the candidates’ knowledge and test-taking skills, this exam can be relatively easy to pass.

LOOKING FOR VINTAGE APARTMENT HOMES? CHECK THIS OUT!

There’s something so cozy and beautiful when it comes to vintage homes - some things just never go out of style! The hardwood floors, big and chunky windows, and antique furniture always look phenomenal and timeless. Why spend money every other season on new stuff when you can use what’s already good, right? But there are a few things to look out for when looking for an apartment.

Where to start

You might think that it is hard to find a good and livable apartment that fits all your needs, isn’t far away from your work or school but you’d be surprised how easy and available they are, you just need to do a little bit of research to find exactly what you are looking for. For example, if you’re looking for a place in DC, it’s not that easy to get a good price for a larger apartment. Some of the best apartments in DC are The Daro Apartments as they offer a good price-to-size ratio, but make sure to check out several options before going for the first one you find. Know what’s your priority, the price, the location, or the size — it can’t be all of the above (that’s why it’s called a priority, obviously). 

The pros and cons of a vintage apartment

Older apartments are built differently, with higher ceilings and generally bigger rooms! This might be appealing to anyone, but if you add the glamour and stylishness of the vintage apartments it gets even better! Original hardwood floors and gorgeous antique windows are timeless and never go out of style. But choosing an older apartment has its problems, and they might be a deal-breaker for some. You need to be careful with the state of the apartment, you might spend a lot of time renovating and fixing stuff, and that can take a lot of time and effort. 

Old vs. new

Choosing between living in an older apartment versus a more modern one can go either way, depending on what’s your priority, the main difference between these two is the condition they’re in. And that should be a good thing to consider before looking at the price, location, and number of rooms. Depending on what you need, this may differ, but at the end of the day, your health and safety should be a priority. Modern apartments are a little maintenance, but they are a bit smaller, while older apartments are bigger but probably have a lot of additional work and renovations. You should be honest with yourself about how willing you are to put in the work, is it worth the hassle? Why move into an old building when you can go the easier way and move into a modernized apartment without problems!

PHOTO CREDIT | Unsplash/Grant 

Furnishing won’t be a problem

Regardless if you end up going for a modern apartment or a true vintage one, you can always get rustic furniture and decorate it to your liking! Secondhand or flea market finds are a great way to bring a vintage flair into your new place, regardless of how old it is! This way you’ll even get good deals, and own rare and unique items nobody else but you have. So you don’t have to worry about not living in a vintage, old looking apartment, you can simply modify it to your liking!

Other things to look out for

The bottom line, you should put everything under consideration, from the size, storage space location, and of course the state of the apartment building itself. You want to get everything you desire, but you should be practical and reasonable - your health comes first! At the end of the day you can always re-decorate, do DIY projects, and furnish the place however vintage and rustic you want.

Read the latest issue of Athleisure Mag.

EASY WAYS TO STAY FIT IN COLLEGE

Many high school graduates start living in a college dorm with the opening of the academic year. They leave their parents and start independent living. The smell of freedom can be so strong that students can revolt and give up all good habits. They start eating junk food, forget about workouts, and turn into couch potatoes as much as their curriculum allows. Besides, the latter implies a sedentary lifestyle since students are studying most of the day, even if they turn to services that can help to write an essay or some other assignments. As soon as they face first health issues, they start asking themselves a question, “How to stay fit and improve my health condition?”

Drink more water

You might believe that you drink enough water during the day, but it can be far from the truth since sweet beverages are not the same as pure water. You can count the required water consumption based on your age and weight. Anyway, it will be about 2 liters per day. It is better to reduce the amount of coffee and replace it with water. At first, it can be difficult if you are not used to drinking water at all. Nonetheless, you should give it a try and buy a reusable water bottle to take it everywhere with you. And don’t forget to start your morning routine with a glass of pure water as well. Thus, you will "wake up" the gastrointestinal tract. If I am going to write my essay paper, I drink a glass of water all the time. 

Don’t skip breakfast

Many people are not used to having breakfast, and they completely forget about this healthy habit when they move to a college dorm. However, if you want to stay fit, you should create your healthy morning routine and necessarily include breakfast into it. Thus, you will get a boost of energy till lunchtime and get rid of a habit to eat junk snacks during the day. And if you cannot do without snacks, choose some fruits and a bottle of fresh water instead of a croissant with coffee. Besides, you will be able to save money and get my homework help when necessary. If you are slightly hungry, it is better to eat an apple, then to overeat during lunch or dinner.

Change your activities

The best rest is a change of activity. Your study is constantly connected with sitting at a table, so the best thing you can do during small breaks is to do some stretching or simple workout. And if you have a longer break, then instead of scrolling down your news feed on Instagram, go outside and take a walk. If you were doing some physical activity, then it would be better to turn on music and take a bubble bath or study speedypaper review and read a book. Changing activities, you avoid fatigue and restore your efficiency.

Get more sleep

College students are young and wild, they believe that they can do well without normal sleep, and it is better to hang out with friends if there is some spare time. However, it is a huge mistake. You should sleep at least 7 hours whenever you can. Otherwise, your health condition will leave much to be desired. Sound sleep is important for normal brain activity, emotional stability, and general efficiency. Maybe it is worth thinking about a strict schedule to allocate enough time to study and rest. Thus, you will not miss meals and workouts, and you will still be able to hang out with friends sometimes. I can pay someone to write my paper cheap if I need some alone time and stuff. I think it is a good investment in myself on equal footing with studying in a great college.

Get rid of bad habits and avoid stress

When you are bombarded with numerous assignments, it is hard to avoid stressful situations. However, you should put yourself first and maybe even cheat a bit if you feel exhausted. Your mental state affects your physical condition no less than bad habits. So, you should “clean up” all the areas of your life. Try to eliminate personal issues, get rid of bad habits, and people who bring mess into your life. Alcohol and cigarettes can bring only temporary relief, but they will worsen your condition in the long run.

Start doing something every day

When you are used to allowing yourself everything, it can be hard to get yourself together and start adhering to some strict rules. It is especially true for people who experience problems with time-management and self-discipline. There is no need to introduce all healthy habits at once and go jogging in the morning if you are used to staying late at night. It will not lead to anything good. For starters, you can try to get up a bit earlier and have breakfast. Then you can start walking while talking by phone and eat your favorite croissant 30 minutes before a workout. After a few weeks, when your body gets used to this routine, you can add some new habits and start doing sport. As they say, “If you don’t know what to do – start small and do at least something.” If you do abs and squats 10 times per day, it will be already better than doing nothing.

BEST SURF SPOTS IN SAN DIEGO

San Diego is one of America’s surfing meccas with its warm weather, sandy beaches, and breaks that create local icons. Surfing has been ingrained in San Diego’s culture for decades and the city draws the world’s top competitors. 

Some of the country’s most challenging surf breaks are in San Diego and massive crowds gather to watch pros show off their skills. From the seaside charm of Oceanside to the famous breaks of La Jolla, there’s something for every surf junkie in San Diego. 

We have listed 10 of the best surf spots in San Diego that guarantee surfers of any skill level a thrilling adventure. 

Pacific Beach

Surfers of all ages frequent the waves of Pacific Beach looking to get their first taste of the sport. With plenty of amenities and soft breaks, it’s one of San Diego’s most popular spots for beginners to practice. 

Though Pacific Beach is steeped in folklore for long-time surfing San Diegans, the town draws mostly a younger crowd today. Trendy bars, hip cafés, and stylish boutiques fill the main streets of the neighborhood, and it often feels like a party town. If you want to make all the rounds at Pacific Beach, stash your gear with a luggage storage service in Los Angeles first, to make it easy to get around.

PHOTO CREDIT | Unsplash/MontyLov

Oceanside

Newbies are welcome with open arms at beautiful Oceanside in North San Diego County. Oceanside is a quintessential surf community where local shops and restaurants are owned by surfers. 

Come with a laid-back attitude and you’re sure to find a helping hand for the first time you paddle out. The shifting sandbars create a variety of waves that accommodate surfers of all skill levels.

For extra guidance, book a surfing lesson with a veteran to learn the basics before trying to conquer the swells on your own. With plenty of lifeguards on duty, Oceanside is one of San Diego’s best areas to learn the sport.  

Mission Beach

Although Mission Beach doesn't have San Diego's biggest waves, it offers a chill vibe fantastic for surfers of all levels. If you’ve mastered the basics, this is a fun spot to attempt tougher swells. 

South Mission Beach Jetty is a favorite break for locals, but there are lots of quality spots to surf. Seasoned veterans may not find the world-class surf of nearby areas, but the right conditions can produce occasional big waves. 

PHOTO CREDIT | Pixabay /Jennifer Regnier

Tourmaline Surfing Park

Just north of Pacific Beach, you’ll find a spot solely designated for surfers. Tourmaline Surfing Park has breaks suitable for all levels and is frequented by longboarders, windsurfers, and kiteboarders. 

There are plenty of amenities to help you spend a full day at the park including fire pits, picnic tables, and restrooms. You can sunbathe on the sandy beach while taking a break from the waves and admire the rocky cliffs sitting above the shoreline.

Del Mar City Beach

Del Mar has consistent waves throughout the year that attract all types of surfers. Swells come from all directions and create intermediate surf conditions that are easily accessible from the street.

Due to the reliable surf, Del Mar becomes quite crowded and parking is limited in the area. Arrive early and be prepared to stay for the whole day for an enjoyable day of surfing.

If you need a break from the waves, gaze at the rugged cliffs bordering the sea or find a bite to eat in the trendy downtown area. 

PHOTO CREDIT | Pixaby/dfsym

La Jolla Shores

This is one of the calmer areas of La Jolla and is more suited for surfers still learning the basics of the sport. There are several places to take lessons if you’d rather get some expert advice before paddling out alone.

You’ll notice a low-key vibe in the neighborhood and all sorts of personalities flocking to the beach. Rugged sea cliffs form a picturesque backdrop and La Jolla Cove sits just past the beach.

Be aware of marine creatures when riding here since leopard sharks and stingrays are common in the area. 

Black’s Beach

One of the trickiest places to ride in San Diego, Black’s Beach is not the beach to attempt your first ride. A submerged canyon drives fierce swells towards the shoreline and waves can abruptly change direction. The unpredictable nature of the waves here makes it unsafe for first-time surfers. 

Although seasoned riders come here to make their mark, Black’s Beach is well-known for a different reason. It’s a nude-friendly beach, so don’t be surprised to see others baring it all. However, it’s mostly an older crowd who take advantage of this policy.  

PHOTO CREDIT | Pixabay /jpjenn26

Windansea Beach

There are dozens of places to catch a wave in La Jolla, but none possess the mystique as Windansea. Surfing veterans who grew up in San Diego have passed down traditions to their kids who maintain the vibe today.

You might want to sit back and watch how the locals run the show if you’re a beginner. The waves at Windansea have been brutal to inexperienced riders thinking they have what it takes. Don’t be surprised to have locals call you out if they spot you riding recklessly. 

Even if you choose not to paddle out, Windansea is one of San Diego's most picturesque beaches and worth the trip. Don’t miss the legendary Windansea Beach Surf Shack that was originally built by local surfers in the 1940s. 

Lower Trestles

Not just anyone can pop into “Lowers” and expect to get a slice of the action. This famous beach sits among San Diego’s most renowned surf spots and it’s a place that has created legends in the surfing world. Surfing icon Kelly Slater even ranks Lowers as his favorite place to ride. 

On a busy day, expect insane competition for waves and make sure you know the local customs before claiming a wave. Folks at Lowers won’t be afraid to call you out if you break surfing etiquette. 

If you’re a beginner or just not a fan of crowds, you may want to venture to one of the nearby beaches. You’ll be in a more relaxed space with much less traffic in the water. 

PHOTO CREDIT | Unsplash/Yuya Hata

Sunset Cliffs

Bring nothing less than your A-game at this set of reef breaks. Situated in Point Loma near San Diego Bay, this stretch of unspoiled coastline is a surfer’s dream. 

Steep cliffs tower above the Pacific Ocean and you’ll have to walk the cliffside trails to reach the line-up. Advanced surfers are the only ones who should dare attempt the long breaks and barrels here. Locals don’t take kindly to obnoxious behavior and things can get heated if you break surfing etiquette.

Be respectful and adhere to local traditions to have a pleasant experience at this hidden gem. 

TIPS FOR BRAHMI STARTERS

There are so many choices that you could get lost in a world of nootropics and a variety of articles about each of them. The same goes with beloved Bacopa Monnieri, so we will try to elucidate it from many angles.

Brahmi was firstly discovered a long time ago, about 3 thousand years back in ancient India. This white flower is known from Ayurvedic medicine, named after the Sanskrit word which stands for meaning knowledge of life and longevity. 

You have already got to know two of its names - Bacopa Monnieri and Brahmi. The third came from its nature to grow in the wetlands and thus you can also call it the Water Hyssop. Indians used this flower for anxiety treatment, some evidence also proves its usage for fever alleviation, urine promotion and even sexual stimulation. Learn more details about Bacopa Monnieri in this article.

Benefits of Bacopa Monnieri

Brahmi is a stress fighter, also known as an adaptogen. Bacopa interacts with our nervous system by turning off the stress signals and lightening up the mood, so nowadays scientists have agreed with ancient Indians about anxiety treatment.

According to some research, Bacopa Monnieri is capable to reduce symptoms of ADHD (attention deficit hyperactivity disorder) by suppressing both impulsivity and restlessness. 

Bacopa Monnieri contains antioxidants which fight with free radicals and protect your cells from damage. Free radicals can be more harmful than you think, those molecules cause serious diseases that are difficult to cure such as cancer. Brahmi neutralizes free radicals and prevents unwanted malaise.

Users have shared their experience with Brahmi regarding brain performance. By using Bacopa Monnieri, you may rather improve the memory and learning skills. At the beginning of use, you will notice some beneficial changes about your attention, Brahmi also has some anti-fatigue properties. After two or three months, the significant improvement regarding your memory will be more noticeable, so be patient. Visit the source here.

Brahmi might lend your immune system a hand while experiencing certain inflammation. Research proves Brahmi’s interaction with proinflammatory molecules and its anti-inflammatory effect.

And lastly, some scientists claim Brahmi can regulate blood pressure, particularly lowering high levels. Bacopa releases nitric oxide that expands blood vessels in regards to normal pressure.

Side effects of Bacopa Monnieri

Almost every nootropic has a risk of side effects appearing. Some of them are more likely, others aren’t. Bacopa Monnieri is one of those nootropics which can be considered as possibly safe as cases of side effects are rare (if, of course, you are following the dosage instructions).

Nevertheless, every user has to be aware of possible side effects, so have in mind that Brahmi slows down the heart rate and enhances bradycardia, also strengthens lung fluid secretions. If you have any disorders regarding heart or lung, such as Asthma, consider carefully before trying Bacopa Monnieri. We would even recommend discussing it with your doctor.

Among possible side effects, immune system refusal also should be considered. In spite of toxicity or unsuitable substance, you can experience nausea or diarrhea. Sometimes the benefits can be unnoticed because the supplement is not right for you.

Every supplement should be taken seriously. When starting a new one, try from the lowest dosage and then raise it gradually to ensure safety and avoid side effects. Always be patient, it takes some time for some of the wanted results to appear.

Dosage of Bacopa Monnieri

Dosage is the main ingredient for supplements to work properly. The toxicity could summon some side effects and withdrawal, and the little dosages could prevent benefits from appearing. The right dosage of Bacopa Monnieri depends on its percentage of pure extract.

If the percent is about 20%, the dosage per day varies from 750 mg to 1500 mg. If it's about 55 percent, the maximum amount would be 300 mg per day. 

Bear in mind the research regarding Bacopa Monnieri supplement covers only 3 months of usage. Potential memory changes are indeed notable after a few months, but we suggest you stick to the 3 months and do not overextend the period.

Withdrawal of Bacopa

Despite Bacopa supplement is possibly safe, a long time usage can induce withdrawal symptoms that you should be aware of. We already know that Bacopa improves memory after two or three months of use. 

Such a long term leaves an impact on our recall and mental condition, but when it's time to take a break from Bacopa, it may be challenging. Your mood can evolve into a depressing one, some users have experienced fatigue.

To avoid withdrawal symptoms, take care of your dosage. Plan your usage period, when it is going to an end, lessen amounts gradually to accustom your body. Start from short breaks till you reach the long one.

Combination with other nootropics

Users try to combine some of the nootropics to strengthen the wanted effects. Bacopa Monnieri also has some friends-nootropics that are usually combined with it. For instance, let’s take Ashwagandha.

Ashwagandha, as well as Bacopa Monnieri, has an adaptogenic feature. In the same, already mentioned, Ayurvedic medicine, Ashwagandha was also used as an anxiety attenuator and calmness provider. Together with Bacopa Monnieri, Ashwagandha boosts tranquillity and reduces stress much more powerfully than Bacopa could do alone.

Going further, both of them activate antioxidants to prevent cells from damaging and stimulate healthy brain function. The maintenance of memory improves as well when Ashwagandha and Bacopa are used as a combination.

Research shows that an effective combination turns out to be Bacopa Monnieri and Rosemary Antioxidant. Mixed together, these supplements significantly increased the activity of antioxidants. According to studies, the quality of cell protection is raised impressively, so if you are searching for a tool to enable antioxidants fully, this combination can be just the right choice. To learn more about the research click here.

Lastly, Bacopa Monnieri can be found in a form of tablet or powder, so feel free to choose whatever suits you. Get to know more about Bacopa supplement here at Raw Powders.

CYSTIC ACNE TREATMENT. EVERYTHING YOU NEED TO KNOW

Do you suffer from painful blemishes that lie deep under the skin? Red, painful sores in the skin are typical of cystic acne. In contrast to regular pimples, these blemishes often have no exit to the skin surface. Expressing it only worsens the inflammation. What Causes Cystic Acne And What Can You Do About It? Here you can find answers to these questions.

WHAT IS CYSTIC ACNE EXACTLY?

A cyst arises like an acne pimple from the sebum glands of the skin. Cysts usually form on the hair roots and use the hair canal to deliver a secretion to the surface. This sebum is responsible for protecting the skin. In all forms of acne, the sebum glands become blocked. The pent-up sebum becomes inflamed and blemishes. However, often the cystic acne comes on in flares. Large areas are affected by skin reddening. Cystic acne gets its name from the fact that the inflammation leads to the formation of cysts. The word cyst comes from the Greek expression 'kystis,' which can be translated as a bubble. In contrast to a regular pimple, a cyst forms a kind of sac of skin cells that surrounds it. The cyst is usually buried under the skin. You don't see a typical pimple with a yellow or white point of pus, but red, painful bumps and lumps. Squeezing or suctioning like a regular pimple will only make the inflammation worse. Cystic acne mostly affects the face and affects the shoulders, upper arms, back, and chest.

CYSTIC ACNE OFTEN LEAVES SCARS

It is one of the more severe forms of acne because the cysts often leave scars. Unusually pronounced types of acne are also called acne conglomerate. Pustular acne can appear like cystic acne when papules form deep in the tissue. However, inflamed blackheads on the surface of the skin are more common in this form of acne. If you suffer from cystic acne, you should consult a dermatologist. Do you suffer enormously from painful cysts? You are not alone in this. Acne is a cosmetic problem, but it is also often a psychological burden for those affected. This disease can make social contacts difficult, reduce self-esteem, and lead to depression. If cystic acne is making life difficult for you, speak to your doctor for professional help. Psychotherapy can help you cope better with the stress of cystic acne.

THE CAUSES OF CYSTIC ACNE

Numerous factors play together in the development of cystic acne. The male hormone testosterone appears to play an important role. Men suffer from this type of acne a little more often than women. However, a large-scale study published in 2018 recently showed that genetic predisposition should not be underestimated. British scientists examined a total of almost 27,000 cases and concluded that at least 15 genes could enormously increase the risk of acne.

RISK FACTOR NUMBER 1: HORMONE FLUCTUATIONS

Many dermatologists believe that hormone fluctuations are the leading cause of cystic acne. This is supported by the fact that cystic acne usually occurs during puberty. However, hormonal changes during and after pregnancy can also lead to severe forms of acne. Hormone fluctuations during the normal menstrual cycle, often associated with blemishes, are also an essential factor. That doesn't subside with puberty. Late acne after the age of 25 is widespread today. Experts in the US have found that acne has not been adequately recognized in adult women. It is unclear what the situation in Europe looks like. However, cystic acne does not only affect young people in this country.

DIET: CAUSE OR THERAPY?

How much diet affects cystic acne is uncertain. However, high glycemic index foods seem to increase blemishes. The glycemic index shows how much food affects the blood sugar level. The glycemic index of sugar, white flour products, starch, and white rice is particularly high. To regulate blood sugar levels, the body releases insulin. Over time, more and more insulin is required, and insulin resistance develops. Such not only increases the risk of diabetes. Insulin also increases sebum production. According to an Australian study, a low glycemic index diet improves the appearance of acne. Omega-3 fatty acids also seem to have a beneficial effect.

ANTIOXIDANTS HELP REDUCE INFLAMMATION

Aside from scientific findings: It seems logical that a diet high in sugar and junk food does nothing for your skin. On the contrary: an unhealthy diet increases oxidative stress due to a lack of nutrients. If you suffer from cystic acne, your body is already struggling to a greater extent with oxidative stress. The reason: every inflammation leads to the release of free radicals. These are molecules and atoms that lack an electron in their outer shell. They grab this electron wherever they can find it. Antioxidants render free radicals harmless. In addition to vitamins A and E, minerals such as selenium and zinc, as well as many secondary plant substances such as antioxidants, help reduce acne. In any case, you should eat as healthily as possible if you have problems with cystic acne. Antioxidants in fruits, vegetables, and other healthy foods cannot compensate for hormone fluctuations and genetic predisposition. But they can help your body cope better with inflammation.

TREATMENT OF CYSTIC ACNE

No home remedies work for cystic acne because the inflammation is buried under the surface of the skin. Even peeling agents cannot do anything against this form of acne. With cystic acne, a visit to the dermatologist is recommended. He can determine the appearance and severity and adjust the acne treatment accordingly. 

ACNE TREATMENT WITH ANTIBIOTICS

For severe acne, doctors often prescribe antibiotics for acne as well. These work against the bacteria that cause inflammation. However, medicines have a significant influence on the intestinal flora and the natural colonization of the skin with bacteria. Such weakens the skin's natural protective layer. If your doctor prescribes antibiotics, you should, therefore, pay particular attention to your intestinal flora. Fermented foods like yogurt help repopulate your digestive system with beneficial bacteria. Acne creams with antibiotics often contain anti-inflammatory substances as well. However, treatment usually lasts for several weeks before improvement occurs. Burning and reddening of the skin are among the side effects. Besides, bacteria can become resistant to antibiotics.

SKINCARE FOR CYSTIC ACNE

You should take care of your skin gently if you suffer from cystic acne. Treatment is usually done by taking medication. It is, therefore, advisable to avoid aromatic substances. A pH-neutral cleaning agent, such as cleansing milk or a cleansing foam, is usually sufficient. If your skin looks very oily, you can ask your dermatologist for a suitable cleanser. He can best tell you what is right for you. In no case should you use peelings or scrubs on your own? Such could make your acne worse.

WAYS TO MAKE YOUR GARDEN MORE ACTIVE DURING FAMILY GATHERINGS

Whether you have a large country garden or a small outdoor space in the city, the garden can be a pleasant space for family gatherings. Some key features will turn it from everyone standing around the BBQ getting annoyed with each other to something for the entire family to enjoy.

Children First

Children are often a forgotten afterthought when it comes to both interior and garden design, hailing back to the bygone era of “children are meant to be seen, not heard”. If you really want some peace at family gatherings, put the children first. Sophisticated playhouses can blend into the garden surroundings if you don’t have children of your own. If you have children, you may want to consider a playhouse with a slide or even one shaped like a rocket ship. Playhouses bring children hours of joy and keep them more active than the old colouring books and broken crayons. A playhouse will help the children feel part of the family so the adults can talk in peace.

Garden Furniture

There’s something a bit unnerving about the family sat at the picnic table with empty plates while waiting for the BBQ. Family fights get started that way. Regardless of the size of your outdoor space, there’s garden furniture for before and after the picnic table. There’s a selection of egg chairs and outdoor sofas to choose from so the grass can be saved for the game of football. Family members more inclined towards sitting can do so away from the picnic table and feel welcome.

Sports and Games

With the children and less active taken care of rather than expecting them to bend to your needs, the rest of the family can enjoy some active fun in the garden, whether that is before or after the BBQ. A simple football, away from any windows can present hours of daytime fun for the rest of the family with trying to get the ball past the goalie. If you come from a family of night owls, give the children torches for the playhouse if it isn’t wired for electricity and citronella candles for the family on the outdoor sofa and transform the patio into a dance floor.

The garden is an extension of the house. Family gatherings can be much more enjoyable if everyone’s needs are catered for. Even the smallest gardens can be transformed into a pleasant space for the entire family. Put the children first and they become less annoying and grouchy. Make sure the family members viewed as miserable have their own space and they suddenly become less miserable. That leaves everyone else free to be active and burn off the BBQ calories, whether that is sports in the grass or dancing on the patio. Don’t turn the garden into the dining room at Christmas. With everyone’s needs met, there’s less chance of a family argument. Meeting needs is easier to do in an outdoor space.

THREE OF THE MOST INTERESTING AND HISTORICALLY IMPORTANT PLACES TO VISIT IN PARIS

Even among those who travel extensively, Paris is often a favorite place to visit. A city of art and culture, it’s filled with beautiful monuments and historical treasures, making it the ultimate destination for a dreamy weekend away.  

From the famed Eiffel Tower to the incredible relics tucked away in the Louvre, there are so many spots to visit that it’s hard to fit them into the space of a few short days, which makes a pre-prepared itinerary a must.

Here are three of the most interesting and historically important places to include.

Musee de Louvre

PHOTO CREDIT | Image by Cuong DUONG Viet from Pixabay 

For those with an interest in art and history, the Louvre is a place of dreams. As one of the foremost museums in the world, its rooms are filled with ancient treasures, from Egyptian mummies through to masterpieces such as the Mona Lisa.

Holding over 35,000 relics from across the globe, you’ll find every period throughout Paris’ long history covered here, their stories told in intricate and immersive detail. Even the building itself is a renowned monument, having begun its life as a medieval fortress, before becoming a palace, public gallery, and finally museum.  

Les Catacombes

Those with an interest in the occult and supernatural have many ways to indulge their hobby. Some choose to commune with those who are gone, using websites like TheCircle to enjoy a psychic chat with lost loved ones; others go on organized ghost trips or visit monuments with an eerie history of ghostly happenings.

For those who fall into the latter category, one Parisian place that must not be missed is the city’s catacombs. Lying concealed beneath the streets, this network of bone-filled tunnels stretches for over 3,000 kilometers. Accessed via a series of steep steps that descend down into the darkness, it’s the final resting place for over six million people. Not only is the setting spine-chilling in and of itself, but it’s reportedly haunted by many of the ghosts of its long-dead residents too.   

Notre Dame Cathedral

PHOTO CREDIT | Image by Pexels from Pixabay 

For fans of Disney and/or the works of Victor Hugo, Notre Dame Cathedral – the famous setting of the Hunchback of Notre Dame – is another wonderful and historically rich place to visit. Soaring upward against the skyline, this incredible gothic structure was first constructed in 1163. Famed the world over for its stunning stained glass windows, grand scale, and exquisite architectural features, it’s sure to leave you spellbound. Built to honor the Virgin Mary, it’s also home to one of the most famous holy relics in existence: the ancient Crown of Thorns. Whether you’re religious or not, it’s well worth a visit.   

Ancient, beautiful, and known for its many fantastic landmarks, Paris is a city that every ardent traveler should see at least once in their lifetime. Filled with cultural treasures to sate even the most discerning palate, it’s a true wonderland of art and history. Should you be lucky enough to visit, be sure to take full advantage of every second you spend among its quaint cobbled streets and soaring buildings.   

GO GET SOME DIRT ON YOUR SHOES: THE JOYS OF TRAIL RUNNING

The Sun taunts me at dawn. Small beams of light sneak through the towering, quaking aspens as the late-summer sunrise unleashes its morning orchestra. For the last 30 minutes, my headlamp was my only light as I navigated over boulders, wet sand, and tree roots blocking the trail. My breath is heavy, but strong. I’m two miles into a 12-mile section of the Great Western Trail along the Wasatch Front in Utah. And now, with the sun finally breaking through the early morning, there are bends, hills, and summits to be conquered.

Six months ago none of this would have been possible. For starters, I seriously doubt I would have been up at 4:00 a.m.—unless I was still up from the night before. But a few months back, a friend began nudging me to go for an early-morning hike in the surrounding mountains. “What’s the point of living next to these beautiful mountains if you only look at them from your front porch?” he’d ask. I never had a good answer, so I laced up some old runners and headed out.

Sometimes good-natured bullying is just what you need to help with your fitness.

That first run was a combination of heaven and hell. The Wasatch Front is stunningly beautiful, littered with wildflowers, and I saw a moose. The downside—my legs were jelly the next day. Muscles I never knew I had ached like I’d been kicked by the aforementioned moose. But I felt strong. I liked having the fresh air in my lungs. And, I actually had something of substance to share on Instagram.

PHOTO CREDIT | Unsplash/Cameron Venti

Head for the Hills

The National Trail System Act of 1968 created a system of trails throughout the United States for citizens to explore, exercise, and enjoy the great outdoors while preserving the natural beauty of the nation. There are over 150,000 miles of trails crossing every state in the U.S., including Puerto Rico, Washington D.C., and the Virgin Islands.

You’ve probably heard of some of them: the Appalachian Trail, John Muir Trail, and the Hayduke Trail to name a few. And I’m certain you know local trails I’ve never heard of. This sense of discovery is why I’ve stuck with trail running. Every time I head out, there’s a chance to discover new trails, get some fresh air, and explore new scenery.

Not only is trail running physically exerting, there’s a wonderful balance between working out and clearing your head. You have to stay focused on the trail. If you’re not looking where you’re going, you’re going to roll an ankle, get clipped by a low-hanging branch, or sneak up on a rattlesnake (yep, I’ve done all three in the last six months).

PHOTO CREDIT | Unsplash/Karla Hernandez

The best part of trail running, when you get tired it becomes a hike. My friend who turned me on to trail running offered a great piece of advice. Near the beginning of our first venture out, I was hurting as we headed up a hill. He asked if I was doing okay. I told him my legs hurt. “Still having fun?” he followed up with a smile. I nodded yes. “It’s okay for it to hurt, just make sure you’re still having a good time while you’re doing it.”

Into the Great Wide Open

The first steps into trail running start with a map and a pair of shoes. Check out the Trail Run App. It’s loaded with enough GPS-certified maps to help you find a trail close by. Best of all, it’s free. Next is a decent pair of running shoes. Don’t worry about spending a ton of money on new shoes; find an old, reliable pair that will look good covered in dirt. At the gym I like ankle socks, but on the trail you’ll want longer socks to protect your calves. Scrub oak, poison ivy, and other vegetation can wreak havoc on your legs.

Check the weather report and dress for the conditions. Think in terms of layers. Bulky gear will ruin your run. And don’t forget, you’re going to be working up a sweat out there. Even if it’s cold when you get started, chances are you’ll heat up pretty quickly. A small backpack is perfect for carrying discarded layers.

Hydrate. Hydrate. Hydrate. Yes, I said it three times because you’re going to need ample fluids. Nothing messes up a good run like running out of water. And dehydration can be dangerous if you’re trail running in warmer/hotter weather. A good rule of thumb is four to six ounces of water for every 20 minutes. My rule is a liter an hour. And for extra incentive, I like to have an energy drink waiting for me back at the car.

Bring a friend. Not only is a second pair of eyes great for spotting wildlife, but a trail pal lends to navigation, conversation, and safety. Heading out with others is a chance to share the outdoors. It makes the drive out and home more enjoyable, and I like having the support in case something unexpected happens.

PHOTO CREDIT | Unsplash/Massimo Sartirana 

Ain’t No Mountain High Enough

Not only is trail running cheaper than a gym membership, it’s a great full-body workout. Here’s how it can shape and strengthen your body:

·       Core. Your core muscles engage for stability as you traverse a variety of trail surfaces. Obstacles like rocks and tree roots test your core strength as you navigate along the trail.

·       Quads. Trail running is great for your quadriceps. Your quads are your legs’ brakes, keeping you from spiraling downhill too fast.

·       Glutes. Uphill runs engage your glutes for power. You also rely on your glutes for lateral stability as you negotiate single track and trail obstacles.

·       Calves. Your calves propel you forward. Every step you take starts with the muscles in your calves. They help power your run and keep your feet nimble on the rocky trails.

·       Connective Tissue. The ligaments and tendons around your ankle, knee, and hips get stronger the more you run, becoming less prone to injury.

·       Joints. Softer trails (grassy fields, sandy beaches, hardpack dirt) are kinder on your joints. Running on unforgiving surfaces like asphalt or concrete compress your joints with every step. Trail running has more “give” to ease the impact on your joints.

·       Heart. Cardiovascular exercise is great for your heart. Mother Nature is going to throw you a lot of challenges. Your heart will need to work hard to get you up and over the horizon.

The biggest game changer for my runs has been adding a joint-support supplement to my daily regimen to proactively support my immune system and offer my joints protection.

The Scenery is Always Changing

Many sports take time to master. Trail running is definitely one of those sports, but it doesn’t take long to get pretty darn good. Like everything, you need to practice and be mindful of your progress. The moment drives the trail running experience. If I’m feeling ambitious, I can head further than usual. If I’m a little out of sorts (bad day at work or stressed), a light run/walk in the mountains or forest brightens my spirits.

PHOTO CREDIT | Unsplash/Guillaume de Germain 

It took practice to go from walking a mile to being able to run three. In time, I’ve been able to push myself to 10 miles. Even rocky trails are easier on my feet than running on concrete sidewalks or asphalt roads. Trail running has been a great sport to keep me active as I’ve gotten older. Unlike pickup basketball games, or even coed softball games, the only competition on the trail is found within myself.

A change in scenery will do you right. There are 150,000 miles of trails out there—go find yours.

About the Writer

Ben Raskin is a regional Shakespearean actor and taco fanatic. Follow him on Twitter @BennyRaskin. He once bumped into Robin Williams and a moose on two separate occasions.

Read the latest issue of Athleisure Mag.

HEALTHY EATING TIPS FOR A BUSY PROFESSIONAL LIFE

Are you struggling to eat healthily because of your work or often forget to eat because you have many things coming, and you stress your way through the day? If this is what bothers you, we have a few tips for you in this article today, that will change your life forever.

As a busy and successful person, you don’t always have time to enjoy your favorite meal or to have a nice relaxing lunch with all the nutrition you need. You quickly run to the nearest store and buy junk food, then go back to work. That is entirely normal; however, your health is at risk because of that, and you need to change it. Today we are giving you the top 5 tips for making your work-life healthier, making you happier, energetic, and successful.

1.     Supplements

The nutrients necessary for a healthy lifestyle are obtained from various foods, and the more diverse your diet, the more likely you are to get all the nutrients you need. To find out how well your body absorbs these nutrients, talk to your doctor. If you cannot get all the nutrients you need from food alone, ask a doctor if supplements are right for you. In some cases, fortified foods such as vitamins and minerals are the best way to ensure that you eat the vitamins and nutrients you need and other minerals regularly.

While most people can get all the nutrients they need from food, if you have a restrictive diet or need an extra boost, consider multivitamin supplements if they help you meet your needs. It is always preferable to obtain vital nutrients from whole food sources, but when you are a successful and busy man in your working place, and you don’t have time for a complete meal, it may be the case that food supplements are needed.

2.     Drink a lot of water

Water is an essential thing you should consume during your busy work hours. Many people who work for long hours drink a lot of coffee. That is not entirely wrong, but drinking water will benefit your body better than coffee. The best way your body will be healthy is by consuming a lot of water during your working hours.

Water not only quenches thirst and regulates body temperature but can also relieve bloating, prevent headaches, and keep the skin moist. The functions of water for the body offer a variety of vital functions for good health, and the benefits of drinking water are endless. The benefits of drinking water when it comes to staying healthy and improving physical performance are manifold.

3.     Meal delivery

Isn’t it better to be organized and standard order the healthy and nutritious meal at the same time for your lunch break? That is way better than eating some junk food in the nearest fast-food restaurant.

The food delivery service like Mealfan is just a few clicks away. While even the pickiest eaters love having a box of all the fresh ingredients they need to make relatively simple and healthy recipes arrive at their door, the food delivery service train has been on the move for a while.

Order from the best restaurants and enjoy your everyday meal to have the right energy for the upcoming working hours.

4.     Have a proper breakfast

Many doctors and nutritionists believe that breakfast is the most important meal of the day. When you take in enough nutrients in the morning for breakfast, you will be much calmer, more vital, and your mind will be cleaner. When you are busy, you tend to forget about breakfast, which can be very important for your progress throughout the day.

In order to have a proper breakfast, you need to know what types of food are the best in the morning. Here is a list of breakfast and meals ideas that are the most effective for the hard-working day:

●      Banana-yogurt smoothie

●      Spicy banana bread

●      Bircher muesli

●      Egg Florentine

●      Cinnamon fruit toast

●      Spinach muffins

●      Apricot muesli with toasted seeds

5.     Prepare your meals

There are many successful people who don’t have time to cook or buy fast food, so they prepare a meal the day before. The food can be put in a can, and when you want to eat it, just open it and enjoy it. The best thing about it is that you don’t have to prepare it every night. You can also prepare it, for example, on Sunday evening, and prepare for the whole week. It is more convenient and can save you a lot of time.

Ready meals can also reduce portion sizes and help you achieve your nutritional goals. Instead of eating the same meal repeatedly, make small changes to make each dish a little different. Over time, you will figure out how to prepare the meals, and it will be easier to make healthy meals for the family a regular event.

TOP 5 HEALTH BENEFITS OF HEMP OIL

Hemp oil can promote several benefits, thanks to its antifungal to an anti-inflammatory. Perhaps, the substance’s health advantages come from its constituents as the oil may have several terpenes (plant-derived chemicals) and phytocannabinoids. Continue reading to know five of the many health benefits of using hemp oil.

Hemp Oil May Improve Sleep

Do you find yourself tossing and turning in your bed at night?  Are you still wide awake even though the sun is already peeking at your window?  If so, you might need hemp oil.

One of the many benefits of using hemp products, like Synchronicity Hemp Oil, is to improve sleeping patterns. It’s because the substance may help relieve stress.

It would help if you understood that stress is part of daily life. For example, you might get slightly agitated if you accidentally step on dog poop in your yard. However, the stress increases if you're 30 minutes late for work because of traffic. These events may pile up during the day, causing you to feel flustered as you try to doze off. Hence, it might become more challenging than usual to fall asleep.

Consuming hemp oil helps relieve accumulated stress. A 2017 study from the Department of Biological Sciences at Konkuk University in Seoul, Korea, found evidence of the calming effects of terpenes on human health. The study results found that terpenes, particularly in hemp, may lower cortisol (the stress hormone).

Hence, hemp oil may help relax the body and mind, allowing you to experience a good night's sleep.

Hemp Oil May Improve Protein Deficiency

Protein is a macronutrient that’s vital to helping the body build and strengthen muscles. It's usually found in animal products, such as pork, beef, fish, and chicken. But, you can also find this macronutrient in other food products, like legumes and nuts.

Some people might be protein deficient. If your body doesn’t have sufficient amounts of this macronutrient, you may experience muscle loss, increased risk of fractures, as well as hair, nail, and skin problems. Fortunately, this condition might improve if you consume hemp oil correctly. Doing so will help the body consume appropriate amounts of this macronutrient.

It's because about 25% of the calories in hemp seeds tend to come from protein. According to a report from the Department of Pharmaceutical Chemistry at the University of Kuopio, hemp seeds can deliver similar protein amounts as beef and lamb. These seeds may also contain more protein than chicken.

Moreover, the protein in hemp tends to be a complete one, which is relatively rare in plants. So, if you’re a vegan, it can be tough to find complete protein sources as most plants may not have sufficient amounts of this macronutrient.

But, you can consume hemp oil regardless if you’re a carnivore, omnivore, or vegan. Use this organic substance to ensure your body stays away from protein deficiency.

Hemp Oil May Soothe Aching Joints

Inflammation is the body's protective response to invaders, like bacteria and viruses. However, some health issues, such as arthritis, trigger the body's immune functions to activate even if there are no invaders present.

In response, the immune system treats regular tissues as these attackers, causing damage and pain, especially to joints. As an anti-inflammatory, hemp oil may help alleviate the discomfort felt from conditions like arthritis.

A study from the Arthritis Foundation revealed that 79% of the proponents were able to manage arthritis symptoms with the help of hemp oil extract. Another research from multiple authors found that this natural substance may help manage cartilage breakdown or osteoarthritis.

The phytocannabinoids in hemp interacts with the body’s endocannabinoid system, an intricate network of cell-signaling receptors. These chemical compounds communicate with the CB1 and CB2 receptors in the ECS. The effect promotes balance in the ECS, allowing the body to normalize different imbalances, including adverse inflammatory responses.

Hemp Oil May Improve Energy Levels

Perhaps, you don’t have enough energy to finish work. Or, it seems that you’re always too tired to do anything. Fatigue may hinder you from achieving your goals. Consider using hemp oil to increase your energy levels.

One study from Peking University delved into the anti-fatigue properties of hemp seeds and other hemp-infused products. The investigation results found that administering hemp to laboratory mice helped improve the animals' energy levels.

Thus, consuming hemp oil may reduce the risks of specific health complications caused by fatigue. These health issues may include obesity, as the lack of energy may keep you from following a regular exercise routine. 

Hemp Oil May Reduce Post-Menstrual Syndrome (PMS) And Menopause Symptoms

PMS affects several women about a week or two before their monthly periods. On the other hand, menopause is the event when a woman’s period stops completely. Although these areas of concern tend to be different in several aspects, they share some symptoms. Some of these symptoms may include (but are not limited to) hair loss, mood swings, and hot flashes.

Using hemp oil may reduce PMS and menopause symptoms, thanks to the substance's high gamma linolenic acid (GLA) content. GLA, an omega-6 fatty acid, helps maintain different body functions, including cognitive, skeletal, metabolic, and reproductive health.

Scientists at the College of Health Sciences and Medicine at Wolaita Sodo University believe that these symptoms tend to come from prolactin sensitivity. This hormone is a protein that enables mammals to produce milk after childbirth. 

On the one hand, a study conducted by the Science & Technology division of Bioriginal Food & Science Corp. Found that women with PMS who took about one gram of essential fatty acids experienced a significant decrease in PMS symptoms. Furthermore, the proponents reported a decrease in breast pain, fluid retention, and irritability.

These effects take place because hemp interacts with the body’s prolactin sensitivity. Thus, using hemp oil-infused products may help women manage PMS and menopause symptoms more effectively.

Conclusion

Hemp oil may provide several benefits to both the body and mind. Some of these incentives may include improved sleep, better pain management, and reduced PMS and menopause symptoms. These advantages might only be a few of the many benefits you can get from hemp-infused products. Consider asking your doctor to check what other health advantages are in-store for you when consuming hemp oil.

9 WAYS EXERCISING EASES ANXIETY AND DEPRESSION

Mental health conditions are becoming increasingly commonplace amongst people. On average, one out of every four people will suffer from a mental health disorder in their life. These statistics prove how psychological health problems are becoming increasingly prevalent.

But worry not, because exercising can help you release stress. It’s so beneficial that some doctors have stated that a regular exercise regimen can help an individual significantly in combating symptoms of anxiety and depression.

However, if you’re not sure whether you’re suffering from anxiety or depression, visit https://apibhs.com/ for reliable mental health resources, and to learn more about symptoms related to these conditions.

Int this article, we discuss different ways in which exercise serves to reduce feelings of both anxiety and depression.

1.     It Channels Your Clogged-Up Feelings

Constant, prolonged feelings of stress in the brain can translate into physical changes in your body. You may not be aware of it, but feeling anxious all the time can cause a person to tighten or clench their muscles subconsciously.

Exercise helps because it provides a method through which you can healthily channel these feelings and relax your body. Exercise is particularly useful after a long day of work or after an especially stressful event or experience. Moving your body can help you calm your mind and control those feelings.

2.     It Helps Distract You From Negative Thought Patterns

A key feature of anxiety is that it starts off with a single nervous thought which leads to another, and another. Before you realize it, you're caught up in terrifying anxiety-inducing thoughts, making it seem impossible to get out of.

Exercise can act as a potent antidote to this problem, because it keeps your brain distracted and prevents these thoughts from emerging and multiplying, causing an overwhelming state of anxiety. When exercising, it focuses your mind on your body’s movements and will have less time to focus on stressful thoughts.

3.     It Releases Endorphins

A common coping tactic amongst those diagnosed with depression is the use of drugs or alcohol, which helps in ‘numbing’ the feeling of depression temporarily. But it’s very dangerous. This habit can result in a destructive cycle of addiction and lead to life-threatening health problems, such as kidney failure and neurological issues.

However, when you exercise, your body releases endorphins, or the happy hormones. These hormones are responsible for uplifting your mood and inhibiting nervous- and tension-causing emotions.

During exercise, endorphins are released rapidly. This makes you more resilient to depressive feelings. This means you’re less likely to resort to substance abuse as a coping mechanism against your depression. If you feel anxiety building up, take a 15-minute break and do a physical exercise, such as stretching or taking a brisk walk. The endorphins released will almost immediately cause you to feel better.

4.     It Helps Your Sleep Better

Anxiety and sleep have a counterproductive relationship. Each adversely affects the other. Many people show symptoms of anxiety when they don’t get enough sleep for prolonged periods. Conversely, stress can prevent people from falling asleep because continually emerging negative thoughts make it difficult for your brain to rest.

Exercise helps you solve both these problems. Since exercise is a physically taxing activity, it causes your muscles to become sore and tired. As a result, you will find it easier to fall asleep at night. Exercise can also benefit people with anxiety. Since it helps reduce their negative thoughts, it becomes easier for them to relax and fall asleep.

5.     It Helps You Detox

Exercise speeds up the blood flow throughout your body. This is especially important for your kidneys and lungs, as they’re responsible for eliminating toxic materials in your body. With increased blood flow, your body can work more effectively to remove toxins. This detoxing can have a significant impact on your overall wellbeing and help in lowering feelings of anxiety.

6.     It Gives You An Energy Boost

One of the primary symptoms of depression is extreme fatigue and lethargy. Exercise helps combat this since it raises your heartbeat and flushes adrenaline throughout your body, increasing your energy level.

If you’re not too keen on joining a gym, you can always do your daily exercises in the comfort of your home. Work out an exercise plan that helps you challenge all parts of your body—for example, stretching and resistance training.

7.     It Improves Your Self-esteem

Exercise requires discipline and consistency. Showing these attributes every day and achieving the goals you set for yourself can dramatically raise your self-esteem.

When you exercise regularly, your body also starts getting more into shape, which improves your self-image and motivates you to continue exercising. These factors play a pivotal role in fighting depression and anxiety, which both cause low self-esteem.

8.     It Improves Your Cognitive Functions

Depression affects the brain negatively. Constant negative thought patterns can affect how you think and slow down your cognitive processes. This can lead to forgetfulness and difficulty in concentrating. This, in turn, can negatively affect your productivity at work and put a strain on your family relations.

However, if you exercise regularly, it can act as a remedy to this problem because it helps generate new brain cells and boosts cognitive functions, increasing your concentration and memory.

9.     It Helps You Socialize

When you’re depressed or anxious, you naturally shy away from people, even those closest to you. But being isolated for a long period can worsen symptoms of depression and anxiety.

Exercise is an excellent solution, especially if you're going to the gym, since it allows you to surround yourself and interact with different people. Another helpful tip is to have a gym buddy. Have your most trusted friend go to the gym with you.

Moreover, if you’re around good company and engaging in meaningful conversations, it will stop negative thoughts from intruding.

Final Thoughts

Exercise is a beneficial activity for individuals who are struggling with anxiety and depression. It’s a powerful method to combat these mental health conditions and to improve your overall wellbeing.

If, however, you suspect that you have a severe case of depression or anxiety, it’s important to seek professional help. Educating yourself and consulting with knowledgeable people will equip you to enjoy life to the fullest, despite living with these conditions.