Top.me http://www.top.me Get stronger, healthier and more confident. Thu, 18 Oct 2018 07:05:49 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.8 Slippery Elm in Daily Diet Is the Way to a Good Health http://www.top.me/health/slippery-elm-in-daily-diet-is-the-way-to-a-good-health-12034.html Wed, 17 Oct 2018 11:09:21 +0000 http://www.top.me/?p=12034 Have you been struggling with constipation, diarrhea and other digestive issues? We are introducing you to the herb that has been used by Native American since centuries because of its numerous health benefits. What Is Slippery Elm? Slippery elm or Ulmus rubrais native to eastern Canada, eastern and Central America, it is commonly found in […]

The post Slippery Elm in Daily Diet Is the Way to a Good Health appeared first on Top.me.

]]>

Have you been struggling with constipation, diarrhea and other digestive issues? We are introducing you to the herb that has been used by Native American since centuries because of its numerous health benefits.

What Is Slippery Elm?

Slippery elm or Ulmus rubrais native to eastern Canada, eastern and Central America, it is commonly found in Appalachian Mountains. The tree is known for its dark brown bark and it can reach the height of 60-80 feet. It was Native Americans who recognized the benefits of the slippery elm obtained from the inner bark of the tree.

Native Americans found that when the back of this tree is mixed with water, a sticky substance known as mucilage is generated and this substance has been found to have many therapeutic capabilities which have many benefits.

What Makes Slippery Elm Effective?

Its inner bark makes it an effective remedy for many ailments, the formation of mucilage content after mixing Slippery Elm is one solution to many problems.

This Mulilage is capable of trapping water and swell itself to develop into a gel-like substance, this gel is found to be very beneficial to heal wounds and reduce inflammation.

Slippery elm has also been used by the American soldiers during The American Revolution to heal the gunshot wounds.

Benefits of Slippery Elm

1. Fights Constipation, Bloating and Diarrhea

Slippery elm helps in smoothening the lining of the stomach and intestinal walls that benefits in better bowel movement and it also helps in reducing the stomach inflammation and irritation.

One clinical study found that Slippery elm can help treat the symptoms of inflammatory bowel diseases like Crohn’s disease, ulcerative colitis, and irritable bowel syndrome.   

2. Lower Stress and Anxiety

Slippery elm contains phenolics, it is an aromatic benzene ring compound that helps in reducing the stress levels.

3. Cures Sore Throat

Slippery elm is a proven remedy of a sore throat, it has been found in many commercial brands to reduce throat soreness. Slippery elm contains mucilage, it’s a sticky mixture of sugar that coats the throat to reduce soreness.

Slippery elm is also believed to be cough suppressant, that doesn’t just help in reducing soreness but also relieve the symptoms of other respiratory problems like bronchitis and asthma.

4. Heartburn

Slippery elm is also found to be an effective remedy to cure heartburn, technically heartburn is known as acid reflux that occurs when stomach acid flows back to the esophagus and irritates the inner lining.

Because of the mucilage, Slippery elm is an effective herbal remedy of gastroesophageal reflux disease, mucilage coats the inner lining of the esophagus which prevents and further irritation and inflammation due to acid reflux.  

5. Irritation in the Urinary Tract

Slippery elm is also known for its positive effects for the people who experience unexplained inflammation on the urinary tract. Slippery elm is also known to have soothing effects on the inner lining of the urinary tract, but its always advisable to see your doctor if you experience a persistent pain in the urinary tract.  

How to Use Slippery Elm

Slippery elm can ordinarily be found at your nearby wellbeing store in various forms, including tea, tablets, lozenges, poultice, and concentrate. Simply approach the nutritionist to find what works for you.

Here are the common uses:

Diarrhea: treatment by ingestion of cases, tablets, tea, tincture and concentrates

A cough: treatment by tablets, tea, tincture, and concentrates

Heartburn: treatment by tea, and concentrates, you can consume 2 tablespoons of slippery elm with some warm water after your meal.

Constipation: Tea prepared of the extracts of the back is quite beneficial.

Conclusion

Although Slippery elm has been used as a herbal remedy for many years, there are still many clinical studies need to be done for it.  Slippery elm contains many nutritional factors including calcium, iron, vitamin C, magnesium, thiamine, zinc, and potassium, making it an excellent herb to be used as a cure for many diseases.

Due to the formation of gel-like structure, it may restrict the absorption of nutrients in the stomach lining, pregnant women are also not advised to consume on the daily basis, this herb is not supported by many scientific evidences and you should always consult your physician before its use.

The post Slippery Elm in Daily Diet Is the Way to a Good Health appeared first on Top.me.

]]>
5 Best Booty Bands to Put Your Glutes on Fire http://www.top.me/deals/5-best-booty-bands-to-put-your-glutes-on-fire-11995.html Wed, 10 Oct 2018 12:55:31 +0000 http://www.top.me/?p=11995 Want to add resistance to your butt and leg workouts to make them slimmer and tighter without using dumbbells and barbells? Then you need booty bands.  A hip band or booty band is a cheap and versatile device that can effectively target not only your glutes but strengthen the whole body on the go or home. […]

The post 5 Best Booty Bands to Put Your Glutes on Fire appeared first on Top.me.

]]>

Want to add resistance to your butt and leg workouts to make them slimmer and tighter without using dumbbells and barbells? Then you need booty bands

A hip band or booty band is a cheap and versatile device that can effectively target not only your glutes but strengthen the whole body on the go or home.  There are bands that are made of latex rubber and some are made of elastic cotton and so they work in different ways.

This booty bands review will help you to choose the best for you. But before making your choice, check this ultimate resistance band guide to find out how this small whilst powerful device works and what criteria to pay attention to. 

5 Best Booty Bands  

1. FITGIRL Soft & Non Slip Resistance Hip Band

This workout accessories was made by women for women, so you can be sure it will solve many of the women’s body issues. Tested by many of the fitness bloggers this fitness band proved to be a very comfortable to use and effective. It’s made of high quality material, suits all levels of fitness enthusiasts and can be used alone or in any complex workout. 

FITGIRL Resistance Hip Band is a great way to bring your workouts to the next level.

Peach Bands | Premium Pink Resistance Hip Band with Carrying Bag | Thick and Non-Slip Design (Sports)


List Price: $25.99 USD
New From: $25.99 USD In Stock
Used from: Out of Stock
buy now

2. Set of 2 GLADIATOR Gym Gear Hip Bands

These 2 bands are designed for the most explosive workouts both for men and women. Working out with GLADIATOR bands you’ll get the beach body you deserve in no time. You’ll target and strengthen legs, glutes, thighs, calves, quads, hamstrings, core, love handles, saddle bags, abductors, hips and even arms. Build, burn and tone your body with with this high quality device. 

3. Fit Simplify Resistance Loop Exercise Bands

Don’t underestimate these simple loop exercise bands as they are heavy duty resistance bands perfect for any workout – stretching, strength training, power weight programs. Buying these loops you are getting a complimentary instruction guide and 41-page E-Book and a lifetime guarantee. Are you still thinking to get the bands or not? We wouldn’t!

4. Booty Belt – The Patented Booty Building System 

You’ve got already your booty bands and now are looking for something serious to build, lift and tone your glutes? How about booty belt? This is a patented booty building devise that promises you a perky butt and strong abs. The booty building system includes adjustable velcro belt, booty bands of different resistance and neoprene logo mat. Additionally you are getting an instructional brochure and a DVD. All this beauty goes in a tote bag that you can take anywhere with you. 

5. Authentic BootyCo Booty Building Band 

Stop dreaming about a Brazilian butt! Now you’ll have it with BootyCo booty. This band strengthens and builds all three glute muscles – Maximus, Medius & Minimus to help you rapidly develop a perky, lifted and firm butt and thighs without making them bulky. You don’t even have to think what exercises to do as you are getting a full printed workout guide and a booty program. We all know though we can’t build a lean body and a perky butt without a eating healthy. So, be happy, girls, as you are getting a nutrition guide in the pack as well. What else can a woman dream about? 

The post 5 Best Booty Bands to Put Your Glutes on Fire appeared first on Top.me.

]]>
How to Stay in Shape While Traveling http://www.top.me/health/how-to-stay-in-shape-while-traveling-12005.html Tue, 09 Oct 2018 15:14:59 +0000 http://www.top.me/?p=12005 If you want to escape your obligations, worries, and deadlines for a while, and relax a bit, traveling is a perfect solution for your problems. We all know that dealing with demanding bosses and clients, deadlines, and working on important projects can be very stressful, and have an adverse impact on the quality of our […]

The post How to Stay in Shape While Traveling appeared first on Top.me.

]]>

If you want to escape your obligations, worries, and deadlines for a while, and relax a bit, traveling is a perfect solution for your problems. We all know that dealing with demanding bosses and clients, deadlines, and working on important projects can be very stressful, and have an adverse impact on the quality of our lives. It is especially true if we are going through all this on a daily basis.

Sooner or later, dealing with high levels of stress regularly can take a toll on our health and well-being. If we want to prevent something like this, it is an excellent idea to take at least a few days off work once or twice per year. You need to take your mind off worries and give it a chance to relax a bit if you want to stay healthy. We all need to relax and stop thinking about worries and obligations at least for a while as it is critical to our well-being.

Traveling is a perfect solution for people who are exposed to high levels of stress on a regular basis. It gives them a much-needed break that they deserve. Traveling is ideal as it can give you a chance to leave all your worries behind, and just enjoy free time alone, with your friends or family. As you can see, it provides numerous mental health benefits. However, the benefits don’t end here, as traveling can also improve your physical health.

It can especially help you if you are struggling to get rid of the excess weight, or if you simply want to stay in shape. However, you should also keep in mind that it can contribute to weight gain if you spend the entire day locked in a hotel room. The effect of traveling on your weight depends on your choices and habits. We will suggest a few tips that will help you stay in shape while traveling, and you should try to include them in your daily routine.

Staying in good shape is critical to your health, and traveling can help you achieve this goal while having fun on the way. No matter if you are visiting European countries, planning a trip to Canada, or just want to visit a new state in the U.S., the benefits will be the same as long as you stick to a few simple tips.

You Should Walk a Lot

If you want to stay in shape while on vacation, one of the best solutions is to walk a lot. Luckily, it will be easy as you will be encouraged to do this. When we travel to a foreign country, we want to see everything that it offers, and something like this is not possible if we don’t walk around a lot. We won’t get familiar with a new destination and see different and interesting sights that it offers if we stay in our hotel room the entire day. As you can see, you are bound to engage in physical activity when traveling. Walking can help you burn many calories, especially if you are active the entire day, and as a result, it will help you stay in shape. You just need to wear a pair of comfortable sneakers, and after that, you will be ready to explore the new destination.

You Should Stay Hydrated

Another thing that will help you stay in shape when on vacation is drinking plenty of water, especially before meals. You won’t be at risk of eating too much food if you drink at least a glass of water half an hour before your meal. Additionally, staying hydrated throughout the day will help you avoid the lack of energy, hunger, and headaches. As a result, you will be less likely to reach for unhealthy snacks. You should always have a bottle of water with you when sightseeing if you want to stay properly hydrated.

You Should Eat Light

Staying in shape can be difficult if you tend to enjoy fast and unhealthy foods too much. If you want to maintain your weight and be in good shape, you should stick to eating light while traveling. Also, you should avoid overeating. Don’t worry, you can choose from a wide variety of tasty light food while on vacation that will help you stay in shape and prevent you from gaining extra weight. You also won’t have to worry about digestion problems as your body will digest this type of food easily.

You Should Follow the 3-Bite Rule

Of course, traveling is all about having a great time and indulging, and it is not always possible to stick to light food as you may be tempted by unhealthy food choices. In these situations, you should keep in mind that moderation is the key. If you can’t resist the temptation of trying unhealthy meals but want to stay in shape, you should follow the 3-bite rule. This rule implies that you can eat whatever you want, as long as you limit yourself to only three bites. Taking three bites of anything, no matter how unhealthy it is, won’t ruin your diet, and will provide satisfaction.

The post How to Stay in Shape While Traveling appeared first on Top.me.

]]>
Why Is Creating Art Good for Your Mental Wellbeing? http://www.top.me/mind-motivation/why-is-creating-art-good-for-your-mental-wellbeing-12000.html Tue, 09 Oct 2018 14:54:38 +0000 http://www.top.me/?p=12000 There are many different forms of art, such as painting, playing music, sculpting and even writing. Each of these forms contributes to one’s physical and mental wellbeing. When it comes to art and mental health, it’s interesting to mention how art and emotion are linked together. Many artists believe that creating art is the only […]

The post Why Is Creating Art Good for Your Mental Wellbeing? appeared first on Top.me.

]]>

There are many different forms of art, such as painting, playing music, sculpting and even writing. Each of these forms contributes to one’s physical and mental wellbeing. When it comes to art and mental health, it’s interesting to mention how art and emotion are linked together. Many artists believe that creating art is the only way for them to express their feelings and emotions. Giving people a means of safely releasing emotions and emotional tension is why art benefits mental health.

In order to use art as a form of therapy or as a means of expressing your feelings, you need very little training. All you need is to be open and honest with yourself. It is important to know that you don’t have to be good at art in order to create it because the process of creating the artwork is what matters, and not the final product. When you think about it, it’s not the picture or the tune that produces the benefit, but the process of practicing an artistic form of expression. The act is actually what heals you.

Here are 5 reasons why creating art is good for your mental health.

Why Is Art Good for Mental Health?

Art is always fun, relaxing and joyous activity. Also, numerous studies confirm that art can improve one’s mental health and wellbeing. Scientifically proven mental health benefits of art include stress reduction, enhanced creative thinking, improved brain connectivity and plasticity, increased self-esteem, and increased empathy. Let’s take a closer look at each of the mentioned benefits.

Stress Reduction

When you take some time out of your day to create art, you just stop thinking about the world around you as well as everything that bothers you. You stop worrying and thinking about yourself and focus merely on the artistic process. Engaging in creative activities helps to reconnect with yourself and be more aware of the present moment. Art provides similar stress relief as mediation and allows you to ‘escape’ your daily problems. While creating art, you will focus on the details, and simply block everything else out.

Creative Thinking

Creative forms of expression such as painting, dancing or playing music require using different parts of your brain at the same time. The process of creative thinking engages your mind in different ways and produces brain chemicals that are very different from the ones created when you are applying logical thinking. Therefore, creating art is a good exercise for your brain. When you adapt to creative thinking, you can apply to other areas of your life, not only to creating art. Potentially, this may help you find alternate solutions to your problems and see things from a different perspective. In art, there is no right or wrong answer – everything is subjective. Due to this, you will open your mind to considering alternate solutions. Practicing creative thinking through art will improve your mental health by preparing your brain to tackle new problems and issues in different ways and by using out-of-the-box thinking.

Brain Connectivity and Plasticity

Thanks to art, your brain’s plasticity can improve and grow new connections over time. Developing new brain connections and ability to create new thought patterns is helpful for your mental health because it allows you to recover faster from bad experiences and emotional traumas. For example, in PTSD and addiction, in order to recover, it’s crucial to find a way to work around old pathways that are no longer useful to you. Engaging in artistic activities creates new pathways in your brain between cells.

Increased Confidence

Each type or form of art requires different skills such as drawing, ear training, eye-hand coordination and similar, and practicing art can help you improve those skills. Over time, you will notice improvements in the overall quality of your work, and that will certainly provide you with a sense of accomplishment and boost your confidence. Finishing a piece of art means you were able to manage the medium and express your own vision which will further provide satisfaction and increase your confidence.

Increased Empathy

Looking at art, whether it’s your own or someone else’s work evokes certain emotions. Studies actually show that these feelings emerge at the same parts of your brain where you sense romantic love. Through brain chemicals and neuroscience actually increases your feelings of love and empathy for others. Empathy is very important for strengthening our connections and relationships with one another, and it can, therefore, improve mental health. When you understand and empathize with the people around you, you are less likely to experience stress as a response to one’s words or actions.

So, as you can see, mental health benefits of creating art are numerous. Since creative activities are so healthy and beneficial for you, there is no reason not to bring them more into your life. Start by visiting your local art gallery or buying a sketchbook to create artwork of your own.

The post Why Is Creating Art Good for Your Mental Wellbeing? appeared first on Top.me.

]]>
HGH Deficiency in Adults http://www.top.me/health/hgh-deficiency-in-adults-11975.html Mon, 24 Sep 2018 20:06:49 +0000 http://www.top.me/?p=11975 A growth hormone deficiency is uncommon and, when it does occur, it usually affects children. It’s especially rare for adults and eldery individuals to experience the condition, which results from the pituitary gland’s inability to produce sufficient levels of growth hormones. The pituitary gland is small, located just at the base of the skull, but […]

The post HGH Deficiency in Adults appeared first on Top.me.

]]>

A growth hormone deficiency is uncommon and, when it does occur, it usually affects children. It’s especially rare for adults and eldery individuals to experience the condition, which results from the pituitary gland’s inability to produce sufficient levels of growth hormones. The pituitary gland is small, located just at the base of the skull, but it’s responsible for producing eight different hormones. These hormones regulate a number of different bodily functions, including thyroid activity and body temperature. As the name of the condition suggests, a child may be suffering from GHD, if their growth and weight seem abnormal. Failure to diagnose and treat the condition isn’t life-threatening, but it can result in inhibited growth and it may delay puberty.

What Causes Growth Hormone Deficiency

Typically, GHD is the result of genetic defects that are present at birth, which result in a poorly formed pituitary gland. It’s currently unknown what causes the birth defect to occur, but the condition is observed in 1 out of every 7,000 births. Since the condition results in an abnormally formed pituitary gland, it most often results in children born with low birth weights. Additionally, infants born with cleft lips or cleft palates may have the condition.

Acquired Growth Hormone Deficiency, or AGHD, can affect adults and the eldery, as well as children. This condition is caused by external factors, usually resulting from infections, head injuries, or from radiation therapy. These conditions can cause a tumor to develop near the pituitary gland, or near the hypothalamus, which is also located in the same area of the brain. As the tumor grows, it may press on the pituitary gland and inhibit its ability to function properly.

Symptoms of HGH Deficiency

The symptoms of GHD can be seen almost as soon as the child is born, particularly in observing a lower than average birth weight. This may be accompanied by an abnormally small penis (micropenis) in males. As the child begins to age and develop, he or she may be diagnosed with hypoglycemia, or low blood sugar. Facial bones may not develop properly, teeth may take longer to develop, and long bones may not lengthen as they should. GHD may also inhibit the growth of hair and nails in children.

For an adult, the symptoms may not be as prominent. Common symptoms of AGHD include increased fat mass, while muscle mass decreases. They may also feel less energy, while anxiety and depression will become more common. Additionally, they may have higher than normal LDL-cholesterol and triglyceride levels, because the condition affects the body’s production of lipids.

How to Diagnose HGH Deficiency

GHD is often diagnosed through observation. Your child’s doctor may suspect the condition, if the child isn’t meeting typical growth patterns for the child’s age. If the doctor suspects GHD, he may take a deeper patient history to confirm this diagnosis. This involves asking the parents about their own growth and puberty development, as well as inquiring about the development of the child’s siblings.

To confirm the diagnosis, the doctor will run a number of tests. Blood tests aren’t always accurate, because the level of growth hormones in the body can fluctuate. For this reason, he may also test the patient’s kidney and thyroid function to observe the use of hormones in the body.

How to Treat HGH Deficiency

The condition can be treated efficiently with hormone replacement therapy, also called HGH therapy. In the past, hormones were extracted from deceased donors and injected into patients suffering from the condition. Today, HGH therapy primarily involves the use of synthetic hormones, which are injected into the patient in the same manner. The hormone is injected into the body’s fatty tissue, most commonly in the buttocks, thighs, or in the arms.

Typically, children with GHD will need the treatments on a daily basis, until they pass through puberty. In most cases, the pituitary gland can supply enough of the hormone that adults need, once their childhood and adolescent development has run its course. In some rare instances, the patient may need to continue taking daily HGH therapy injections throughout their lives.

The post HGH Deficiency in Adults appeared first on Top.me.

]]>
The Four Best Types of Fish for Fitness Enthusiasts http://www.top.me/nutrition/the-four-best-types-of-fish-for-fitness-enthusiasts-11962.html Wed, 19 Sep 2018 15:54:29 +0000 http://www.top.me/?p=11962 When it comes to healthy eating, extolling its virtues to fitness enthusiasts is a case of preaching to the choir. Every single individual with an interest in staying healthy knows that exercise alone is not enough, so we won’t insult your intelligence by explaining it to you again. What we’re going to do instead is […]

The post The Four Best Types of Fish for Fitness Enthusiasts appeared first on Top.me.

]]>

When it comes to healthy eating, extolling its virtues to fitness enthusiasts is a case of preaching to the choir. Every single individual with an interest in staying healthy knows that exercise alone is not enough, so we won’t insult your intelligence by explaining it to you again.

What we’re going to do instead is look at a particular type of superfood: fish. Tasty, versatile, and filled with lots of fantastic vitamins and minerals, it makes a great addition to a balanced diet, but some types are better than others.

So, interested in getting the biggest possible benefit from fish dishes? Then here are four varieties to incorporate into your daily meal plans… 

Sablefish

Containing 5.8 grams of protein per ounce, sablefish is great for building lean muscle. Also known as black cod, this tasty treat hails from the deep waters of the North Pacific, and is exceptionally high in healthy omega-3 fats. Eating it not only has the benefit of decreasing inflammation associated with certain types of exercise, like weight training, but also acts as an anabolic agent in the body, activating muscle protein synthesis. It can be served either steamed, boiled, baked, or seared, and is especially delicious dressed with salsa and mixed with leaves.

Rainbow trout

 

We’ve always loved salmon, especially served in teppanyaki form, but it can be expensive. Luckily, rainbow trout is a great and slightly more economical alternative. Delicately flavoured and sweet, it contains an abundance of essential amino acids, which are needed to accommodate the repair and growth of lean body mass. Not content to stop there, it also provides plenty of omega-3 fats, which are really important for heart health, as well as B vitamin niacin, which helps to convert food into usable energy. Our favourite way to eat it is roasted, with a sprinkle of salt and pepper for added tastiness. If you want to experiment further, try stuffing it with aromatics like herbs or lemon slices and cooking it on the grill.   

Prawns

Although they might not strike you as the most obvious type of superfood, prawns make a great addition to diets, whether you take your inspiration from Japanese cuisine and eat them yaki udon style or incorporate them into a salad. Good for the heart, bones, muscles, skin, and even your energy levels, they have a list of health benefits as long as your arm and are versatile enough to eat every day of the week. We can’t extol their virtues enough!

Canned sardines

Containing a whopping 6.9 grams of protein per ounce, canned sardines offer incontrovertible proof that good things really do come in small packages. Meaty, flavoursome, and filled with impressive amounts of omega-3 fats, protein, and vitamin D, they’re the ideal dietary addition for gym bunnies everywhere. A word of advice before you eat them though: with Greek, Moroccan, and Spanish populations heavily overfished, it’s always best to select their North American cousins if you can. 

Isn’t it time to start making some fish-focused meal plans? 

The post The Four Best Types of Fish for Fitness Enthusiasts appeared first on Top.me.

]]>
The lifestyle Choices We All Find It Difficult to Stick to http://www.top.me/health/the-lifestyle-choices-we-all-find-it-difficult-to-stick-to-11957.html Wed, 19 Sep 2018 15:36:46 +0000 http://www.top.me/?p=11957 We all make resolutions in January, but often we’ve forgotten them by February. Sometimes we make resolutions to drink less alcohol, eat more vegetables or drink more water. These are all valid resolutions, but they often don’t make it out of the starting gate because we have no strategy with which to tackle them. Simply […]

The post The lifestyle Choices We All Find It Difficult to Stick to appeared first on Top.me.

]]>

We all make resolutions in January, but often we’ve forgotten them by February. Sometimes we make resolutions to drink less alcohol, eat more vegetables or drink more water. These are all valid resolutions, but they often don’t make it out of the starting gate because we have no strategy with which to tackle them. Simply telling yourself that you will drink more water is useless unless you carry around a water bottle, and telling yourself that you will stop drinking wine during the week will never work if you keep going to the Tuesday pub quiz with your mates. Here are some simple ways to tackle your habits and keep them in check:

Eating More Fruit and Vegetables 

It can be easy to stick to order a takeaway or throw a ready meal in the microwave, especially if you’re a busy person. However, if your body is lacking in essential nutrients, it won’t perform correctly, which can leave you feeling lethargic and unproductive. If you want to boost your vitamin intake, prepare fruit and vegetable smoothies on a weekend, by chopping up your ingredientsand portioning them into freezer bags. When you wake up, just throw your pre-prepared bag into the blender with a little water or even coconut water and you’re ready to go. Managing your free time will mean that it is easier to prepare and build habits instead of having to spare an extra hour every morning to make a smoothie. 

Taking Care of Your Eyes

If you’re the sort of person who needs to wear glasses, you’ll also likely be the sort of person who never has their reading glasses with them, or forgets to wear them. This may seem harmless, especially when you’re heading out for the evening with friends and your glasses aren’t doing your new dress any favours. However, you should be looking after your eye health. After all, your glasses are there to help you. If you find that you’re not wearing your glasses, you might want to look into contact lenses. There are many popular contact lenses, and you can choose between daily or monthly subscriptions. As well as this, it’s advisable to keep your eyes hydrated with eye drops and take regular breaks from screens. Wearing glasses can be a pain, but eye health is incredibly important, and you should take them as seriously as any other part of your body. 

Getting More Exercise 

When we think about resolutions, talk can quickly turn to exercise; before you know it, you’ve agreed to run a half marathon with Karen in September and you don’t even own a pair of running shoes. By the time September rolls around, you’ve cancelled on Karen, and you still haven’t managed more than a speed walk with the dog. We often miss our goals because we set them too high, or we have to change too much at once. If you’re not used to running, don’t push yourself. Taking exercise isn’t just about going for a jog; you could join a dance class or try kick boxing.  Getting fit doesn’t have to be a punishment, you can enjoy yourself too and see what works for you. 

Making resolutions is easy when you find a strategy which helps you stick to them. Make sure your resolutions have a clear end goal and you have a path for how you’re going to get there, with any luck you’ll have kept to them for next year! 

The post The lifestyle Choices We All Find It Difficult to Stick to appeared first on Top.me.

]]>
Schools Should Offer Only Healthy Foods and Drinks http://www.top.me/health/schools-should-offer-only-healthy-foods-and-drinks-11950.html Thu, 13 Sep 2018 11:46:47 +0000 http://www.top.me/?p=11950 A healthy nutrition of schoolchildren is designed to promote good functioning and proper development of the young organisms. A balanced menu of canteens in educational institutions, which includes all the necessary useful products, should fully meet the child’s needs for energy and vitamins. The Importance for Students to Eat Healthy Food Food has a special […]

The post Schools Should Offer Only Healthy Foods and Drinks appeared first on Top.me.

]]>

A healthy nutrition of schoolchildren is designed to promote good functioning and proper development of the young organisms. A balanced menu of canteens in educational institutions, which includes all the necessary useful products, should fully meet the child’s needs for energy and vitamins.

The Importance for Students to Eat Healthy Food

Food has a special role in the growth and development of the child. It strengthens the body, directly affects the academic performance and diligence. When there are not enough useful elements, the body begins to malfunction, health problems appear.

Diseases of the gastrointestinal tract very often develop in children aged six years. A peak of the illnesses can be observed in 12-18 years. One of the important reasons that leads to disturbances in the digestive work is irregular and improper nutrition. If the child consumes a lot of peppery and fried food, marinades, canned products, sweet drinks, there will be problems, especially when the right regime of the day is not observed, and there is a habit of eating fast.

School meals should be varied, moderate and balanced. These are the most important rules to consider. It is necessary to think about the energy value of the consumed products. It should be not higher than the energy expenditure of the organism. An optimal ratio of proteins, carbohydrates, fats, vitamins, and amino acids should be observed.

Secrets of a Healthy School Nutrition

There are certain rules which should be taken into account when compiling a school menu that should provide a normal development of the young organisms. If they will be observed, kids will grow strong and healthy. Such recommendations are useful to all heads of educational institutions.

  1. There should be no fast food, hamburgers, chips, French fries, carbonated drinks in the school canteen. Such food is harmful not only for children but also for adults.
  2. Pupils need to eat several times a day, four or five. Two meals are usually consumed at school (breakfast and lunch). It is especially important to always eat at the same time.
  3. Excessive consumption of dry food contributes to the development of gastritis and gastrointestinal problems.
  4. High-protein products (meat, eggs, fish) should be given to the schoolchildren in the first half of the day, that is, at school time, because they have a long digestion period and stimulate the activity of the nervous system.
  5. The diet should contain fat: both the brain and nervous tissue need it in the same way as the body. If children often suffer from respiratory diseases, this indicates a lack of fat in the diet. Its amount should be comparable to the amount of protein (on average, from 80 to 120 g).
  6. Each meal should contain a product with fiber: bread, potatoes, cereals, pasta, vegetables and fruits.
  7. It is useful to eat bread and bakery products if the wholegrain flour was used for their production.
  8. Kids should consume a lot of vegetables, fruits, juices every day. It is better to alternate several kinds, since each contains a certain set of nutrients.
  9. It is desirable to limit the salt use when preparing food. The only exception is its iodinated variety, which may be used for the salting after cooking.
  10. It is better to exclude spices and condiments, sauces, mayonnaise, vinegar from the menu.
  11. Sugar and confectionery should be consumed in limited quantities. Of course, sometimes, schoolchildren should get cakes and candies (not to create the impression that they are in prison), but sweets cannot be included in the diet for every day.
  12. Dishes should be steamed or boiled. It is important not to overdo it with heat treatment. Otherwise, all useful substances will be lost. It’s better to eat the fresh fruits and vegetables during the season of their growth.
  13. A growing organism needs calcium, so dairy products must be included in the menu in the form of two glasses of milk, or 200 g of cottage cheese and products with it, yogurts and hard cheeses. At least 60% of the protein in the diet should be of animal origin. In a week, child should eat 4-5 boiled or fried eggs.
  14. As a source of antioxidants, it is good to use red grape varieties, tomatoes and cabbage (especially sauerkraut).
  15. To stimulate blood circulation and enhance the antibacterial properties of blood, 2-3 cloves of garlic should be included in the daily ration. Fresh onions may be used in the same way. They are both natural antibiotics, which destroy pathogenic bacteria and improve the tone of blood vessels.
  16. It’s worth excluding coffee from sale in school canteens, as many researchers call this drink a drug.
  17. It is also necessary to ensure that kids drink a lot of clean water.
  18. It is strictly forbidden to drink after eating to avoid deterioration of fermentation in the stomach.

Kids should acquire the right feeding habits. It is important for the authorities not to save funds on their health. Although a well-balanced diet can be compiled not only from expensive products. It is not difficult to find healthy and cheap options on the market. The main thing is a varied diet and competent cooking. Just don’t be lazy and fill the lunch box not with ready-made sandwiches but with some healthy bites

For breakfast, it’s worth preparing something hot. It can be porridge, potatoes or pasta. Fruits and vegetables are a great addition. Or better check these 21 healthy breakfast recipes. Suitable drinks are tea and juice. Teachers should not hurry pupils if they eat slowly. And it is also not recommended to use a forcing tactic. Then, in the future, there will be no problems with weight.

Natural juice without preservatives and sugar, sandwiches, fruits, cookies may be used as a snack before a lunch. After several hours, it’s worth eating a hot dish. It can be a light cream soup with herbs – tasty and healthy. Also, it is necessary to serve the second dish with vegetables, for example, stew.

It is very important to choose the right size of portions. School nutrition should be qualitative and full-fledged, but overfeeding is also harmful.

Observation of these simple and important recommendations will help kids to be healthy, energetic, strong and happy. If you study on the specialty of a nutritionist, you can raise the relevant issue of school feeding in an essay or thesis. To get high-quality and interesting work, it is better to turn to a reliable essay writer service.

The post Schools Should Offer Only Healthy Foods and Drinks appeared first on Top.me.

]]>
Life Hacks for People Who Work Too Much http://www.top.me/mind-motivation/life-hacks-for-people-who-work-too-much-11942.html Tue, 11 Sep 2018 10:14:09 +0000 http://www.top.me/?p=11942 There is a well-known phrase, coined by Bridget Jones herself, that when one part of life is going well, the rest falls spectacularly to pieces. It is no wonder, when we have the world at our fingertips, that we don’t actually have time to do what we need. If work is going well, it is […]

The post Life Hacks for People Who Work Too Much appeared first on Top.me.

]]>

There is a well-known phrase, coined by Bridget Jones herself, that when one part of life is going well, the rest falls spectacularly to pieces. It is no wonder, when we have the world at our fingertips, that we don’t actually have time to do what we need.

If work is going well, it is probably a given that you haven’t had a date in months or that you’ve been living off Chinese food in your tiny apartment, where you can’t see the floor for boxes of clutter. However, with these few simple life hacks, you can get back on track and begin to live your best life – how it.

1. The Date 

Online Dating

If you’re excelling at work, the likelihood is that you’re far too busy and fulfilled to even consider taking on a partner. Who has time for another person when they’re smashing their targets in the office all day? There is no headspace for distractions when you’re on the road to success. However, some part of you is secretly thinking about how nice it might be to come home to someone who has cooked dinner instead of ordering cold sesame noodles for the fifth time this week. If you’re wondering where to start, your local bar probably isn’t an option if you haven’t got time to leave the office. You could start with a dating app: Badoo has a function which allows you to search for people nearby, so you can grab a quick bite to eat on your lunch break and – who knows – you could meet the one.

2. The Diet

It can be easy to fall into the trap of eating fast food when you’re working 24/7. It is convenient, tasty and, if you’re in the right part of town, you can even find healthy, vegan-friendly fast food. The point is, it cuts out the shopping and prep time. But you’ll begin to find it’s taking a major toll on your bank balance. It’s estimated that Americans spend an average of $3000 per year eating lunch out. Think of the holiday you could have if you invested in a bit Tupperware and batch-cooked lunches in advance! Cook meals in bulk on the weekend and split into portions so you can grab and go during the week. If you’re more of a salad eater, turn your fridge into a salad bar, by prepping all of your salad ingredients and filling a Tupperware box in the morning before you leave. You’ll still get the convenience of eating what you enjoy and you’ll save a lot of money at the same time. If you find that you’re spending money on coffee every morning, invest in a coffee machine and press the button before you leave for work!

3. The Body

You’ve been working so hard that you haven’t seen the gym in months and you’re probably paying a lot for membership. The running trainers you bought in January are still in the box and the monthly mail order running kit is piling up in the corner of your room. Working out regularly is easier said than done, especially when you have a busy worklife. However, regular work outs will positively affect your performance in the office and they can restore your work/life balance. Try heading for a ten-minute jog during your lunch hour or walk to work instead of taking the subway.

If you have the space for some home exercise, try doing ten minutes every evening as you catch up with your favourite Netflix show. You may find that you’re heading back into the office feeling calmer and more energised. It’s easy to joke about exercise, but it’s incredibly important to fit in the recommended 30 minutes a day in order to live a healthy life. You can also try having a CBD oil body massage as it is something that can relief the tiredness as well as soreness. 

4. The Work

You have no time for anything else in your life because you’re working. This is great if you love your job, but consider whether you’re undervalued in your role. If your colleagues are relying on your expertise, you may want to consider having a chat about how they can help you out. If you feel as though your work is far outweighing your pay grade, it may be time to have the dreaded conversation with your boss about a raise. Know your value and don’t be afraid to assert yourself. After all, there is little point in working if it leaves you no time for yourself – especially if you do not feel fulfilled. If you feel overworked and you don’t enjoy your job, consider a career change. It’s nice earning lots of money, but what use is it if you cannot enjoy yourself? If there is something that you have always wanted to try, take the plunge and change tack: you may struggle for a while, but you’ll reap the benefits in the end.

5. The House

You may be years away from buying your dream house, but that doesn’t stop you from sprucing up your fifth-floor walk up. Use Pinterest to create mood boards for different rooms and create space using handy space-saving ideas. Take some time to throw out anything you no longer use. As a general rule, anything that you haven’t worn for 12 months should be donated to the thrift shop. You’ll instantly free up space in your apartment, making the space feel as though it is a place in which to live during your downtime. Finish your transformation with some fairylights and scented candles for a truly relaxing home. 

Sometimes life can feel like you go to work, eat, sleep and repeat. With a few little hacks you can make some more time and begin to live your best life. Try to fill your life with new things, a little bit at a time, and don’t put so much pressure on yourself to work harder. Spend time with friends and do things which make you happy, after all – work is never going away.

The post Life Hacks for People Who Work Too Much appeared first on Top.me.

]]>
The Damaging Effects Of Alcohol http://www.top.me/health/the-damaging-effects-of-alcohol-11919.html Mon, 27 Aug 2018 09:36:15 +0000 http://www.top.me/?p=11919 Alcohol abuse can negatively affect your body, your mental wellbeing and personal relationships. What makes alcohol abuse, and alcoholism so complicated to treat is that despite the long con list, alcohol is very much mainstream and alcohol abuse has been celebrated and glamourized for decades. When it comes to addiction, drugs are more feared than […]

The post The Damaging Effects Of Alcohol appeared first on Top.me.

]]>

Alcohol abuse can negatively affect your body, your mental wellbeing and personal relationships. What makes alcohol abuse, and alcoholism so complicated to treat is that despite the long con list, alcohol is very much mainstream and alcohol abuse has been celebrated and glamourized for decades.

When it comes to addiction, drugs are more feared than anything else. We’ve all seen films like Trainspotting, which show what a drug like heroin can do to you. Many of us have loved ones who have become addicted to drugs, and the terrible effects are difficult to hide.

Alcoholism, on the other hand, is easier to hide and far more socially acceptable. Some studies indicate that one in eight adult Americans is an alcoholic. It’s a problem that cannot be swept under the rug, as it impacts our whole society.

I’m not reactionary about this. I harbor no illusions that we should go back to the days of the “Prohibition.” Alcohol can be used in moderation as part of a balanced lifestyle, and a glass of wine every so often is possibly very good for your health.

However, it is important not to underestimate the damage that alcohol can do, to your body, your mind, and your relationships.

Many people are unfortunately all too aware of what alcoholism has done to a loved one. It can damage an individual and those around them in a number of ways.

Binge Drinking is Dangerous

It is easy to think yourself immune from the damaging effects from alcohol if you are not dependent on it. Unfortunately, many lives have been ruined by people who were not addicts, but who indulged in binge drinking.

Binge drinking is not the same as simply getting drunk. One can party and get very drunk without binge drinking.

Binge drinkers are those who, once they start drinking, don’t stop, even if they planned on having just one drink. They get drunk very quickly and without regard for possible consequences. This is very dangerous, because if you did not consider the consequences before you got drunk, it’s very easy to make very bad decisions.

You might destroy relationships by saying things you would never have said if you were any less drunk. And there are far worse possibilities. People who believed they would never even consider driving drunk have ended up ending their own lives or those of others after binge drinking.

Responsible drinking is easy for some, but may be near impossible for others. If you know that you can’t drink without binge drinking, it may be necessary to stop drinking, or at the very least ask those close to you for help controlling it.

Alcohol and Your Body

Your body may be a temple. But that doesn’t mean regular wine offerings will do it any good.

Over an extended period of time, abuse of alcohol can damage your entire body. It can shrink the frontal lobes of your brain. It can lead to throat or mouth cancer, heart damage, liver damage, and lung infections. It increases your risk of pancreatitis. It can also lead to frequent diarrhea.

Sexual dysfunction, infertility, and birth defects caused by alcohol have broken the hearts of many potential parents. Thinning bones and coordination issues can make it difficult to lead a normal, active life.

Again, these problems occur when one abuses alcohol, but need not prevent you from drinking in moderation. However, if you do have liver problems, issues with your heart health, or a history of pancreas complications, you should consider quitting or moderating your intake even further.

Alcohol and Your Mind

As mentioned, alcohol can affect the very size of your brain, and can therefore have a major impact on your mind. This can lead to behavior changes, shorten your attention span, disrupt your capability for abstract thinking, and cause memory impairment.

With even small changes, your way of life can suffer. Coming in late to work because of hangovers, struggling to get things done as quickly as before, and an inability to concentrate during meetings can lead to you losing your job. Finding another one while still suffering from the effects of alcohol abuse will be even more difficult.

Ultimately, it makes it difficult to be a contributing member of society. Relationships fall apart, careers falter, and happiness is hard to come by. Many alcoholics began drinking because it made them feel good, but continue drinking to try and stop feeling at all.

Alcohol abuse can be as damaging as abuse of any hard drugs. It is far more easily accessible, which would not be a major problem if society was more attuned as to how dangerous it can become. It is crucial for those who have been lucky not to have a loved one suffer from alcoholism to realize that no one is immune. The worst case scenario is not an ill-thought-out tattoo or a bad hangover. It’s a complete breakdown of body, mind, and way of life.

Author’s Bio 

Dr. Nancy Irwin is co-author of “Breaking Through, Stories of Hope and Recovery” and a Primary Therapist at Seasons in Malibu World Class Addiction and Mental Health Treatment Center.

The post The Damaging Effects Of Alcohol appeared first on Top.me.

]]>