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Achieve Healthy Youthful Skin in 6 Effective Ways

Is your skin looking dull or pale? You’re not the only one. There was a point when my skin looked so dull I thought that I was sick. It turns out that I just wasn’t taking care of my skin properly.

If you’re having the same problem, then you’re in the right place. I’ve compiled the best skin tips that helped get my skin’s youthful glowing skin. Of course, there are other tips that can also help you out, but these are the very basics you should get right.

Ready to know what they are? Read on for all my tips.

1. Take a bath at least once a day.

Even if it’s cold, don’t forget to take a bath at least once a day. Sure, you didn’t sweat or you just stayed at home the whole time, but this doesn’t mean that you didn’t get dirty. Taking a bath regularly removes the dirt that stayed on your skin for the past 12 hours. Wouldn’t you want to get rid of the dirt, too?

2. Use a mild facial cleanser.

When it comes to your face, gentle products are the key. And every skincare routine starts with a cleanser. Finding the right facial cleanser will help you remove all the makeup, dirt, and oil that accumulated on your face the past few hours. While it may seem that the stronger product is the better, this can lead to irritation and breakouts.

It also helps to match your facial cleanser with the other skincare products you use so that they are all used to solve the same skin problems instead of clashing with each other’s chemicals.

3. Exfoliate twice a week.

Washing your skin with soap and water is not enough to remove all the dirt. That’s why you have to exfoliate at least twice a week. Doing so will help remove all the dead skin cells that stayed on your skin.

However, don’t forget to be gentle with your skin. Scrubbing too hard will be counter-effective because it might cause irritation. Just scrub it lightly with a body scrub or a loofah.

4. Moisturize every day even if you have oily skin.

Some people think that oily skin types don’t need moisturizer. That’s definitely wrong. Dermatologists advise that even if you have oily skin, moisturizers will help in regulating your face’s sebum production.

When you don’t put moisturizer, your skin will produce extra sebum (oil) which leads to more oiliness all throughout the day. If you’re worried that your face will look greasy, use a light moisturizer that is gel-based.

5. Eat foods rich in Vitamin A, C, and E.

One of the best tips ever shared with me is eating a healthy diet. It’s not obvious, but what you eat affects how your skin looks. If you lack certain vitamins like Vitamin A, C, and E, your skin will look dull and pale. No wonder why commercials always mention these vitamins to achieve glowing skin. They’re not lying!

You can get these vitamins from supplements, but you can also get them from vegetables and fruits. In other words, eating a healthy diet is very important if you want to “glow” from within.

6. Consult with a professional.

At first, I was hesitant to go to a skin clinic because I thought it would be expensive and it won’t be effective. As you would guess, I was eventually persuaded to go and I didn’t regret it! Going to a skin clinic will allow you to seek medical advice instead of reading so many blogs about different skin types.

What I love about going to a skin clinic is that they check your skin and they give solutions that are specific to you. Remember, people have different types of skin and varying lifestyles.

Those two alone sometimes make so many beauty advice ineffective. So if you want to know how to care for your skin, it’s best to see a professional. 

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Features to Consider When Choosing the Perfect Massage Gun for Recovery

I was already six months into my health-kick when I learned about massage guns – and let me tell you, I was really frustrated that I discovered them too late!

A massage gun is an excellent way to soothe the aching muscles and target specific areas right in your own home. As someone who has had some experience choosing the right massage gun, here’s what I want you to know:

Vibration or Percussion?

The primary difference between massage guns would be how they produce the power needed to massage the muscles. Vibration devices are just that – they vibrate and the resulting vibration causes the massaging motion.

Percussion devices on the other hand move in a forward-backward motion. Think like the arms of a boxer who jabs back and forth – this is what percussion massage guns do to produce the relaxing effect.

The difference between the two has to do with amplitude. Amplitude applies only to percussion types, specifically on how far the head would travel as it punches forward.

A higher altitude simply means that you’ll experience a deeper massage. This is perfect for serious athletes or those who already have layers of muscle and therefore need high amplitude to really press on the sore spots.

If you’re a beginner like me, however, the vibration type would be enough. It will give you just the right amount of massaging power to relax the muscles after a hard workout. If you want to deepen the massage, you’ll just have to manually push the massage gun deeper.

Revolutions Per Minute (RPM)

RPM is a specification that is present in both vibration and percussion massage guns. As the name shows, it’s all about the speed of the head of the gun. If it’s a percussion instrument – how fast does the head jab back and forth? If it’s a vibrating type – how fast is the vibration?

The good news is that RPM is often adjustable so this shouldn’t be a problem. Generally, the guns come in RPMs of 2000 to 3200 with a higher RPM also allowing for a finer or more intense massage.

My first massage gun was a vibrating type and had an RPM of 2000 and it already worked perfectly. Today however, some affordable units already have a maximum RPM of 3200.

Design and Attachments

If you’re using a massage gun on yourself, you’d obviously want to make sure that it has an ergonomic design. A good massage gun would allow you to pulse on different parts of your body independent of any help. It should be easy to hold and can be easily manipulated so that both the right and left hand can use it without any problems.

Attachments Available

Multiple attachments should also expand the capacity of the massage gun to provide relief to different body parts. Small attachments should always be part of the package since even smaller body parts may need the attention.

Power Source

Look for a model that can be plugged in or if not, something with a long battery life. This is really a judgment call on your part, depending on how often or where you would be using the massage gun. If you’ll only be using it at home, then a plugged type will offer you excellent reliability.

Final Thoughts

One thing to keep in mind is that the best massage gun you can buy in Australia doesn’t have to be the most expensive one. With the fitness culture being prevalent in the country, you can be sure that there are dozens of massage guns available for your perusal. Check them out and you should be able to find one within the budget you have.

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Ending My Pain with the Best Remedial Massage I Ever Got

As a weight lifter, muscle pain is not new to me. I could feel it in almost all parts of my body, from the legs to the shoulders. The tension as I attempt to raise a particular weight at a height level with my chest or shoulders can rip my muscles, leaving a dull ache that can last for days to months.

After each session, I ache all over, with some parts of my body more painful than others. The pain usually disappears after a few weeks. This year, however, the pain persisted and became so intense that just taking the right position to lift a weight has become laborious as the move causes a searing pain on every part of my body.

A Call That Changed My Life

I dreaded going to the gym for my regular workout. I started to miss a day, then two days, then almost a week because I couldn’t bear the pain anymore. I took all types of painkillers, went to several massage parlors, tried several therapists, and bought an electric foam roller massage but to no avail. I would stay home and wait for the dull pulsing pain increase intensity.

It was during those bad days when I was trying to watch TV to forget about the aches that I got a call from a fellow weightlifter. He is now living somewhere in Australia and works as a weight lifting coach. He invited me to spend a few weeks there and reminisce about the old days.

I eagerly answered yes. I made some preparations and off I flew to Brunswick in Melbourne, Victoria, Australia. I saw my friend waiting for me at the airport and I can feel that something good might come out of my visit. I can sense that something is about to change in my life.

Getting Around Brunswick

My friend took me to his flat and wanted us to try a new pub downtown but I refused. I was aching all over and all I wanted was to go to bed. I blamed it on jet lag. The next day, I was supposed to accompany my friend to the gym. When I refused to join him in his routine, he looked confused. He started asking question after question regarding my health and how I changed a lot since the time we met.

I never gave a clear answer and he stopped badgering me. It was during another drive to the gym that I spotted the Brunswick remedial massage clinic just a few blocks away from my friend’s flat. I heard a lot of success stories about this clinic from my colleagues in the weightlifting world. I said to myself there is no harm in checking this place out.

The next day, I tried to venture around Brunswick on my own. I made a visit to the clinic and a smiling receptionist inquired about my purpose in visiting. I told her that I heard a lot of good things about the clinic. I then mentioned about seeking help for the pain I am suffering from. She asked me if I want to make an appointment and I decided to see a therapist the next day. I was happy that I did.

Getting Remedial Massage

I had my first therapy session two days after I signed in. My therapist explained to me that my pain could have been caused by a lack of blood supply to my muscle tissues and joints. By stimulating smooth blood flow, tissues that have been damaged can be repaired.

After several sessions with my remedial massage therapist, I felt some relief from the pain. The healing was gradual but eventually, the pain had been reduced. After staying with my friend for six months, I was happy to go home and start my weightlifting training once again.

Today, I can still experience a dull ache but it never lasts. My enthusiasm and zest for life have returned. Getting that remedial massage has led me back to weightlifting and my normal life.

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How a Physiotherapist Can Help You Manage Shoulder Pain

For many people, popping a painkiller is always more convenient than visiting a healthcare professional. However, these treatments only relieve the symptom. It does not address the cause. When it comes to shoulder pain, there is only one I trust – my physiotherapist in Werribee. I know this may sound biased. Allow me to share with you how a physiotherapist can help you manage shoulder pain.

Everything Starts with a Comprehensive Assessment

You may ask why this is necessary when your complaint is about an aching shoulder. I also had the same question. As it turns out, the pain that we feel in our shoulders can be brought about by a variety of reasons. It can be because of poor posture related to our activities of daily living. Stress can also be a major contributor to the occurrence of pain.

Because these ‘things’ are not related to the shoulders, a physiotherapist has to obtain as much information as he can about your health. He will want to know any activities that you have done in the past that may have contributed to the development of shoulder pain. Any history of medication intake, medical or surgical procedures, and other therapies that you may have undergone in the past are also crucial. Everything has got to do with understanding the most likely reason for the shoulder pain.

Part of this assessment is the actual examination of your shoulders. He will look at the position of the shoulder blades. He will ask you to perform a number of movements with your shoulders. This will give the physiotherapist an idea of the limitations in the shoulder joints. He will also assess the strength of the shoulder muscles.

A Physiotherapist Plans Your Care that Addresses the Cause of the Problem

Based on the information obtained during the clinical assessment, the physiotherapist can now come up with a more accurate diagnosis. This is going to be the basis of the formulation of your treatment goals and objectives.

The best part of this is that the physiotherapist will share with you the treatment plan first. He wants to make sure that you understand the goal of treatment, including the different interventions that you are going to undertake.

I find this part to be very enriching. Being able to talk to a physiotherapist regarding how to manage shoulder pain is almost as good as popping a painkiller itself. I can always ask questions about certain things. This is important if ever you want your treatment to be successful.

Provides Appropriate Physical Therapy to Address the Problem

With the plan of care set, the physiotherapist can now focus his attention on your painful shoulders. Everything depends on the goal of the treatment and the main problems that he identified during the assessment phase.

In general, a physiotherapist can teach you how to perform the most appropriate exercises that will address the problem. This is one of the best parts of physiotherapy. There are no pills involved; no side effects to worry about. Best of all, you get to continue with these exercises right in your own home.

I know that many people don’t like the idea of ‘exercises’. However, this is important if you want to address the root cause of your shoulder pain. These exercises do not only relieve pain; they also strengthen the muscles of the shoulders and improve the range of motion of the joints.

In addition to teaching you exercises, physiotherapists can also provide a number of therapies. These can include strengthening exercises, soft tissue releases, and manual therapy. They will help address the pain and discomfort in the shoulders. They’re like your painkillers. The only difference is that you also get additional benefits such as a calmer mind and a more relaxed body.

Personally, I find our interactions very rewarding. I get to understand the reason why I have shoulder pain. I also get a better appreciation of the risk factors that can predispose me to shoulder pain. What I learned from my physiotherapy sessions is that there are some things that I have to modify in my life if want to be free from shoulder pain.

Sure, popping a painkiller is easier than going through the different exercises and lifestyle modification that a physiotherapist will recommend. However, this isn’t going to make the shoulder pain go away for good. Physiotherapy can.

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How To Find A New Indoor Sports Stadium After Moving To A New City

Settling in a new city is not easy if you do not have friends or family living close by. You can, naturally, search for new friends in the workplace, but finding people with the same interests and hobbies is much better.

As a sports enthusiast, playing various sports is a huge part of my life. In my hometown, I was a member of a few teams that also play competitively. Thus, when I moved, finding a new team or a sports venue where I can play was first on my agenda. Luckily, there are tons of indoor sports stadiums in Australia where I can begin my search.

While playing outdoors during summer is also great, these indoor sports stadiums are where newbies or aspiring players can connect with fellow athletes and teams. In my case, I wanted to play team sports like futsal or soccer. Thus, I needed to find a team to play with. In some stadiums, it is possible to just walk in and join any team playing at the time. However, since I wanted to play competitively, I wanted to be part of a team and local tournaments against other teams in the area.

Finding the right sports stadium is the first step because I wanted one that suits my needs and preferences. As I began my search for my new favorite spot in the city, here are some things I put in mind.

Location

Indoor sports stadiums can be found in many neighborhoods in Australia. Thus, it means you will not need to drive or travel an hour just to get to one. Start by finding the one closest to your place so that you will not waste so much time getting there.

Facilities

Some stadiums are bigger and offer quite a few courts. This means you can play different sports and they have more capacity for teams practicing or playing. First of all, if you prefer a specific sport, check if they have the facility for it or if you are more of a jack-of-all-trades, then opt for one that offers more sports. Another important thing to check out is the changing/shower/locker facilities, as you will naturally spend time there as well.

Opening Times

If you are a working professional, then you will need to check out the opening times to make sure you can still enjoy an after-work game regularly. Most indoor sports stadiums are open longer, which is a good thing. If you are more into going in the morning, then checking the opening times is a must as well. There are places that are more flexible than others, and this is best for those with busy schedules.

Atmosphere and Policies

Playing sports is all about learning teamwork and getting a good workout. Beyond that, it is all about fun. While some competition is important in getting you to play at your optimal level, too much aggression takes the fun out of the game. Moreover, it increases the risk of injuries and other untoward accidents.

I certainly do not want to have to go to work the next few weeks in crutches because of people playing too rough. Some stadiums have a non-aggression policy but even if they do not, you should try out a few games first to see how the people behave. If you feel comfortable with the other players, then you can consider signing up for the team long-term. The referees are also an important part of playing, so find a stadium that has fair ones that promote a fun and safe environment.

Depending on your location and your needs, you might find it easy to find your new “second home“ in the city. As for me, after a little search and trying out a couple of stadiums, I have settled in my new team and am back playing my favorite sports.

How a Pilates Reformer Machine Can Help You Improve Your Pilates Moves

If you’re like me who has been practising Pilates for quite some time now, there comes a point when you begin asking yourself how else you can improve on the various moves that this exercise and fitness system has to offer. You’d be glad to know that there are now platforms that can substantially improve the way we reap the many benefits of Pilates. Known as reformer machines, these contraptions can amplify the benefits we obtain from our classic Pilates moves. But, just how can a reformer machine help you?

Great for Strength Training

Not many people realise that Pilates can be a great regimen for strength training. But you can only achieve this if you use the right Pilates reformer machine. In selecting a Pilates reformer machine for such a purpose, you’d definitely want to get a machine that has resistance components. These can come in the form of resistance bands, tension cables or springs, and even weights.

The thing to understand about Pilates reformer machines is that they come with a movable platform which can be connected to a number of resistance mechanisms. While lying on the platform you can push with your feet to move the platform relative to a footboard. The springs or tension cables connecting the platform to the frame of the machine will try to prevent you from moving. As such, you will have to exert with all your might. Other systems also come with weights or even resistance bands for you to pull with your arms.

In both systems, you are strengthening the muscles of your legs and arms. And if you observe the principles of Pilates moves, you can also easily strengthen your core muscles. You can do these with a conventional Pilates mat or other contraptions, but the addition of resistance systems in a reformer machine enhances it.

Improves Range of Motion

One of the obvious benefits of Pilates is an improvement in joint range of motion which can easily translate to increased flexibility. When a Pilates reformer machine is used, the flexibility of the joints is further increased because of the addition of resistance systems.

It’s like the machine is inviting, encouraging you to work not only your muscles but also your joints. With the unique placement of the various reformer components, your limbs can be extended and maintained in a given position for a much longer time. If you use conventional Pilates equipment or devices, you may not be able to maintain the near-perfect alignment of the various tissues.

Stabilises the Core Muscles

The fundamental aim of Pilates exercises is the stabilisation and strengthening of the core muscles. I didn’t get this the first time I was practising Pilates, but now I understand. And when you use a reformer machine, the stabilisation of the core muscles can be further enhanced.

Again, the trick here is in the addition of resistance systems. You might think that putting the resistance at the lowest possible setting will be a lot friendlier to the core muscles. I found out that it does the opposite. Instead of your core muscles relaxing because of the lower levels of resistance where these muscles have to work against, the machine will try to disturb your balance. This effectively makes you want to control your balance by engaging more of your core muscles.

Believe me, it’s not easy trying to balance your body when something is trying to disrupt such a delicate balance.

Pilates reformer machines are ideal for those who want to up the ante of their Pilates moves. It stabilises the core, strengthens the muscles, and improves flexibility far better than conventional Pilates equipment.

Unpopular Benefits of Nail Treatments

I get you. You live a busy life, running errands for demanding bosses and attending to the needs of your family. You are also juggling two jobs just to make ends meet. You spend on your kid’s tuition, but you barely take time off to treat yourself to a good nail treatment. I feel you. But continually depriving yourself from life indulgences will only make you feel more undeserving and unappreciated. You and I deserve a break. I figured this out early and so I always set aside a budget for my monthly nail treatments. It’s a relief knowing that my preferred nail salon in Doncaster provides quality services at affordable prices.

Why focus on nails? Well, if you’re still doubtful about getting a relaxing manicure and pedicure session, I wrote this article so you can appreciate the benefits it brings.

Confidence

We all love to appear confident to the world and when creating confidence, every detail matters. Your nails, so to speak, matter. You don’t necessarily have to paint them with a bright red or a flashy royal blue. They just need to be decently trimmed. If you’re just like me who does not seem to have the talent to properly cut nails, I recommend you go to a trusted nail salon.

Relaxation

Nail treatments are not only for aesthetic purposes. They do not just complete your look, but also your whole being. Some nail salons offer massages while the specialists are still cleaning or painting the other hand or foot. Unknown to many people, our hands and feet contain nerves that are connected to vital organs and responsible for pain management. Thus, having regular hand and foot massage, alongside the manicure and pedicure session, is like hitting two birds in one stone. You look good and you feel relaxed.

There are other nail salons in Doncaster that offer a wide range of beauty services, including spa and hair services, perfect for those who want a back massage or a hair spa after having a bad day.  

Improved Body Circulation

Apart from psychological benefit of relaxation, you also experience an enhanced body circulation after a mani and pedi session. This consequently brings forth a host of other advantages. You feel more energized and your mood becomes more pleasant. Your productivity increases and your relationships improve because of your positive demeanor.

Improve Nail Health

We are often too conscious about the health of our hair and skin. But what about our nails? They, too, deserve our attention. With constant professional cleaning, infection caused by bacteria or fungi thriving in the sides of our nails will be substantially reduced. Remember that our hands are frequently exposed to dirt, sweat, chemicals, and other pollutants. The same is true for our feet; even when we wear closed shoes the bacteria thrive in damp and dark areas. So, if you ask me, it certainly is a great idea to regularly indulge in regular deep cleaning to eliminate dead skin cells and promote cell rejuvenation.

Nail and Skin Fix

Just because the nails appear fine, it doesn’t necessarily mean they’re healthy. It takes a professional to diagnose a nail problem. Have your regular nail repair, otherwise you’ll just one day wake up with a throbbing pain on the right toe because of an improperly cut side nail that caused an ingrown. Also we often neglect the outer skin surrounding our nails and before we know the skin has cracked, causing sores and scars. Keep your skin soft with a regular treatment.

If expenses are your main concern, take my advice and find an affordable nail salon. I found one in Doncaster and as an added precautionary measure, I try to bring my own tools whenever I can. You can vary your nail treatments to include scrub and massage from time to time. To save costs, you can avail a treatment once to four times a month.

The Benefits of Relaxing Meditation Classes

meditationLife can really be complicated and difficult. With the pressures of career and city living, you just get to a point when everything feels like it’s too much. Even when I strove for balance by going out with friends and having some alone time, I felt like it was not enough. 

A friend invited me to join her for a relaxing meditation class in Melbourne western suburbs. Curious, I decided to come and see how it can help me with my stress levels. I wanted a solution that not just dealt with the physical manifestations of the pressures of life, but at the same time, give me peace of mind. 

My purpose was not just to really quiet me from inside, and hopefully, that will help me better cope with what life throws our way. After all, there is really no way to completely run away from reality and hide from anything that can cause stress.

It has now been many weeks since my first meditation class, and I have really found the solution I had been desperate for. Taking the time to be quiet and still, clearing my mind of all thoughts, has really helped me find a balance. In three simple stages, I get to really detach from the stress of life and find a peaceful place. 

The first important stage of meditation is proper breathing. The key is to do it slowly and as quietly as possible. Once you have mastered this, it can help develop the power of concentration.

Concentration is the second stage. Especially in this day and age, it is difficult to really detach yourself from pressures of work, negative thoughts and emotions. But when you learn to concentrate, you are able to ignore these. You can focus your attention on one thing without being distracted.

The last stage is meditation, where you are completely at peace, silent and able to really pull yourself away from external things. This is the end goal of meditating for relaxation.

Although it might seem vague now, imagine being able to really separate yourself from stress. After all, most of the day you are bombarded by e-mails, deadlines, bosses, clients, sad news and all other things that actually weigh you down and affect your emotions. After mastering meditation, you will realize how much stiller and more tranquil you feel deep down inside.

If you are looking to try it, here are some tips for beginners:

  1. Participate in Group Meditation First

In the beginning, you will need the support of a guide. Joining a group can also help you get inspired and connect with other individuals on the same journey. It can eventually support your individual meditation when you eventually try it out yourself. In my experience, it helped me understand the main principles of meditation when I connected with other people. 

  1. Use Some Incense

The smell of incense will purify the air that you will be breathing in. At the same time, it creates an inspiring atmosphere that allows the body and mind to stay calm and still.

  1. Keep Your Spine Straight

When meditating, keep your spine straight and your body relaxed. Most importantly, try to be comfortable. However, do not lie down because you might fall asleep.

  1. Do Some Exercise Beforehand

If you feel a little restless before meditation, you can do some yoga exercises to help you relax and calm down. Or, you can also perform some breathing and stretching exercises.

  1. Try to Keep Your Eyes Open

If you are having trouble in the beginning, do not meditate with your eyes closed. You can choose an inanimate object to concentrate on the entire time. This way, you can improve your focus as well.

  1. Meditate Early in the Morning

This is the best time to do it, to be able to start your day right. For a beginner, try meditating for 15 to 20 minutes. Later on, you can do it for as long as you can concentrate.

  1. Choose the Right Music

The right kind will elevate your consciousness and create a positive environment for meditation. This can also help you tune out external noises that might distract you.

  1. Eat Afterwards

Meditating is easiest when you do it on an empty stomach, or at least two hours after your last meal. 

Meditation for relaxation has been key for me to survive the pressures of life, especially if you are in a demanding job. Being able to find balance has helped me become happier and even healthier. I could sleep better and felt less tension, this is why I decided to incorporate it into my weekly routine. So if you are feeling overwhelmed with life like I was, then go and sign up for a class right now!

Living with Diabetes and Keeping Oneself Healthy

Exercise for DiabetesDiabetes is a metabolic disorder that is characterized by the body’s failure to effectively utilize glucose for a variety of physiologic processes. For some individuals, they may have an inherently defective insulin mechanism where the body is simply not producing enough insulin to move glucose molecules from the blood and into the cells. In many other individuals, especially those towards their middle ages, diabetes is more a condition whereby the body’s insulin may be affected by other factors that severely undermines its ability to move glucose. For example, if the body produces sufficient amounts of insulin but has lost its ability to use insulin effectively, then the body is said to be in a state of insulin resistance. And this is what causes glucose to build up in the blood leading to a pre-diabetic state.

The relationship between diabetes and exercise is based on the physiology of glucose utilization. Cells need glucose primarily for energy. Studies show that sedentary lifestyle and faulty eating habits lead to obesity which is a major determinant in the development of insulin resistance. It is for this reason that, while hypoglycaemic medications can help reduce blood glucose, getting regular exercise and eating sensibly remain the cornerstone of diabetic management.

Physical exercise help burn fat to reduce the impact of insulin resistance. The more body fat that is lost, the better it is for insulin to perform its function. Furthermore, exercise can help reduce the stress which many diabetics have because of their condition. Cortisol, a major stress hormone, effectively blocks the production of insulin in an attempt to force the body to use glucose as fuel necessary for the fight or flight response during stress. Cortisol also has a constricting effect on blood vessels restricting the more efficient flow of blood. Diabetics who are in extreme stress are therefore, more vulnerable to the damaging effects of chronic hyperglycaemia. It is for this reason that exercise is needed to help bring about a more balanced sense of wellbeing and to mitigate the effects of stress.

One does not need to hit the gym in order to perform exercises. Any activity that can make you feel good about yourself and help you burn calories and lose weight are considered good for a diabetic. This means that you don’t have to really restrict your physical activity to those exercises in the gym. Here are some physical activities and exercises that are considered safe and effective even for diabetics who are already in their 40s and beyond.

  • Walking or jogging – Definitely one of the most practical ways to stay fit, keep your heart rate slightly elevated, and burn calories. Just make sure that you wear the correct shoes to mitigate the impact to your feet. One of the major issues of diabetics is the occurrence of problems in the feet. You need to make sure that you are not putting too much pressure on your feet.
  • Swimming – For diabetic individuals who may have serious weight issues, swimming is an excellent choice. The buoyant force of the water effectively minimizes the effect of gravity on body weight. Since the body is suspended in water, moving the different limbs can eliminate the impact on joints as well as the feet.
  • Water aerobics – For a more vigorous swimming activity, water aerobics will be a great way to stay really focused in burning those calories in a very efficient way. Aerobics in the water provides additional resistance training as the body attempts to move against the volume of water. This is something that is missing in an aerobic exercise in the gym.
  • Cycling – Whether it is a bicycle or a stationary or exercise bike, cycling is a fun way to help manage your diabetes. While the focus is on the leg muscles, it nevertheless helps in speeding the heart rate to develop cardiovascular endurance as well as improved muscle tone. Improving muscle tone can help in the more efficient burning of calories to help you regain control of your insulin functioning.
  • Tai Chi – While this may not really be considered a physical exercise in the strictest form, it does provide you an opportunity to be mindful of body movements. The goal is for you to manage your stresses, feel more relaxed and calm, and be able to mitigate the negative effects of cortisol on insulin functioning.
  • Dancing – You don’t have to dance the Zumba to gain control over your diabetes. Any moderate to high intensity dance can help you burn those calories while at the same time having fun. You are addressing both the stress component of your diabetes and the insulin resistance of your body.

There are other exercises that you can do if you are diabetic. The important thing to remember is to combine physical activity and good diet and you should do well in your diabetes management.

Foods that Defy Diabetes

diabeticsDiabetes is among the deadliest diseases in the world and more people are developing this condition yearly. The increasing number of cases is only a part of the disturbing facts about diabetes. A lot of the youth are having diabetes and this is very alarming. This shows that the disease does not choose what age, race, and gender of a person is before it attacks.

Food and Diabetes

It is a fact that the basic cause of diabetes is choosing the wrong kinds of foods in the diet. The simplest way, therefore, in combating diabetes is by making changes in what you feed your body.

The American Diabetes Association identified several food groups that give the most health benefits and this includes prevention of diabetes.

  1. Fiber- Rich Foods. A high fiber diet means inclusion of fruits, vegetables, whole grains, nuts, beans, and seeds. Not only do they make you feel full faster, they will also take those nasty oils and fats that accumulate in the bloodstream and eliminate them from the body. Fibrous foods can improve blood sugar control, lower the chances of having all sorts of heart diseases, plus make you lose weight by helping you not to overeat.
  1. Leafy Greens. Vegetables that come in a bright green hues means only one thing. They are laden with so many nutrients that are important in lowering the risk of getting diabetes. Experts have reported on the significance of green vegetables in the diet as they are associated with lowering HbA1c levels, one of the parameters used in determining diabetes.
  1. Non- Green Vegetables. Aside from the leafy greens, there are also vegetables that are full of nutrients despite being multi- colored. These are those non- starchy vegetables that are also proven good for diabetes prevention. Mushroom, eggplant, garlic, peppers, and onions are just some examples.
  1. Fresh Fruits. A good dose of fiber and nutrients won’t hurt, especially with those who want to avoid diabetes. Fruits are better alternative to sweet desserts so the risk is reduced further. There are even fruits like orange, melon, kiwi, and berries that have less sugar than others so glycemic effects will be minimized.
  1. Sprinkling some spice on your favorite food could help deter diabetes. Spices and herbs are rich with anti- oxidants that prevent some conditions that are associated with diabetes. Cloves and cinnamon will add more flavors, but will not increase blood sugar.
  1. Beans as Carbohydrates. Foods that are rich with carbohydrates are equal to consuming large amounts of sugar. With beans, carbohydrate is balanced with moderate protein and a lot of fiber. This means that the calorie content is reduced and less sugar is added on the blood. Diabetes can be avoided, but beans also serve as a great protection against colon cancer.
  1. Seeds and Nuts. For people who struggle with losing weight, a healthy serving of nuts and seeds may help. Seeds from pumpkin, sesame, and sunflower, plus macadamias, hazelnuts, pecans, and almonds are better choices than chips and other unhealthy snacks. They will also lower the chance of having insulin resistance which is a predisposing factor of diabetes.
  1. Healthy Protein. Most protein- rich meat in the market is laden with bad fat. There are healthy kinds of protein like salmon, sardines, and other kinds of fish that are rich with Omega- 3. Prawns and scallops too have this kind of healthy oil. For poultry, those that are organic or were fed with grass instead of feeds are the best.
  1. Green tea. Diabetics can drink coffee (no sugar). Although green tea has some amounts of caffeine, it can be tolerated and it has both detoxifying and antioxidant properties which are good for cleansing the body of everything bad including excess sugar.
  1. Some people love to munch on dried seaweed snacks. This is pretty good considering that seaweeds like nori, kombu, and wakami all contain minerals, protein, as well as healing compounds.

Once you are inflicted with diabetes, you suffer for the rest of your life. A lot of those who have it often regret their food choices prior to the condition. They relied on meat and unhealthy carbohydrate as their main source of energy. They got weak in the process and got diabetes in return. Worst is that diabetes is only the start. Pretty soon complications like heart ailments and kidney disease follow and managing the aftermath is made even harder.

This is why it is important to have some precautions that will lessen your chance of having it. Controlling what you eat can do wonders to your body, especially with maintaining a normal blood sugar. Giving your body superior nutrition is better than taking diabetes medication. Life expectancy will be improved, and a high quality of health is assured when you choose the right foods that defy diabetes.

Get the Best Hair Colouring Treatment at a Hair Salon

hair colourThe good thing about hair colouring is that you can choose from a wide range of hues in one colour. Whether you want light tones as opposed to dark or vice-versa, the options are endless. Your skin colour greatly determines how your hair colour will turn out. Our genetics are different to a certain degree, and consequently, the colours of our hair are influenced. Based on genetics along with the mix of generations in a family line, the hair colour of an individual will take form accordingly.

When it comes to hair treatments, people usually like to try new things out. Many will experiment with several hair colouring techniques. For example, combining highlights with lowlights, going brunette and then using some highlights, and so on. Deciding on a hair colour that is best for your skin tone or eye colour will help you in finding the right one, ultimately avoiding any hair disaster.

To pick a hair colour that best suits you, then you should make use of your skin tone as your deciding factor. There are some skin colours that do not look good with certain hair colours as they appear to be unflattering. Light has an important role in influencing the shades of colour, in which the skin provides the background to accentuate it. Before you select what really works for you, visit rakis.com.au for a hair colouring appointment and get a professional advice on which hair colours are most suitable.

Hair Colouring Basics

Hair colour generally comes in three types, which are the temporary, semi-permanent and permanent. The temporary hair colour usually lasts only for a couple of days. Semi-permanent colour is mainly used for highlighting hair, while permanent hair colour changes the hair pigment and thus can last longer. In case you are selecting the ideal hair colour to change your gray hair into a natural shade, then opt for a permanent colour as it stays for a longer period. Certain colours are especially made to cover and colour gray hair.

Tips in Choosing the Best Hair Colour Treatment

One of the simplest advices is to follow is that the colour of the hair has to be a shade darker than the colour of the skin. The following are some hair colouring ideas, according to your skin tone:

  • Fair Coloured Skin – Almost all colours work well with this type of complexion. Try to avoid choosing red hair colour if you have a pinkish skin tone. Also, those with yellow skin colour should not opt for golden or orange hair tone. Golden, caramel hues will look perfect.
  • Medium Coloured Skin – Mahogany, ash brown, golden brown, honey or chestnut coloured hair will suit best those medium coloured skins such as brown.
  • Dark Coloured Skin – For someone with a dark complexion, you can go for burgundy, dark brown or black hair colour. These hair tones will also go well with an olive complexion.

If you are interested in colouring your hair for fun, then go ahead. The options are plenty, and you can play with as many as possible with all the selection of shades available. A good hair colour treatment can help add character, shine and style to your hairstyle. However, if you are not that experimental and are searching for the perfect colour for your hair, you will want to inform yourself about the hair colouring basics. This would only avoid some frustrations and hassles.

More Tips

  • A vital thing to keep in mind is to not use a hair colour by merely referring to a photograph. It is best to talk to the hair stylist at the salon to check whether the colour will actually complement with your skin colour.
  • Do not apply extremely dark or light colour than your natural skin complexion, as it can give you quite an unpleasant look. For this reason, the blond hair colour is not suitable for most people.
  • Make sure to use only high quality hair colouring treatment products. Do not opt for cheaper versions as they could be harmful to your hair. This is also applicable to hair colour maintenance products and solutions.
  • It is always much better to choose your own natural hair colour for your skin colour. By doing so, you will not wind up spending a great deal of money for colour maintenance.
  • It is not a good idea to change from two different hair tones as it can drastically damage your hair. You must also not colour your hair quite often.

Basically, it is really easy with regards to choosing the ideal hair colour. The best hair colour treatment can make you look radiant and boost your spirits too. However, if you are a beginner at hair colouring, it is recommended that you get the job done from a well-known hairstylist. Even though it may prove to be a bit expensive, you can certainly avoid disasters that may happen if you attempt it in your own home.

5 Ways to Treat Back Pain at Home

back painThe many tasks at home and at the workplace that we have to accomplish everyday can cause us back pain at the end of the day. We always want to accomplish as many tasks as we want because we want to have a better life. However, acquiring back pains and not minding about it will cause us serious health problems in the future, which may put to waste our efforts why we work very hard today.

So, whenever we feel uncomfortable about our body, we should always take the necessary steps to help our body feel good again. When it comes to back pains, we could always rely on over the counter medicines. However, being too dependent on drugs has some side effects too in the long run. So, a better way to get rid of back pain is to consider home remedies that are safe and natural. Some of them are listed below:

Get Immediate Relief from Massage Cream 

When your back pain is no longer tolerable you’d want to have an immediate relief. This can be achieved using back massage. So, when you’re back at home ask your partner or parent to do the massage. The best way is to use a cream or ointment with menthol for that relaxing feeling. Use the cream to gently rub the area that aches.

But if you’ve been enduring the pain for days, it would be better to seek the service of a professional massage therapist. The therapist has the knowledge and skills on how the ease your back pain using massage techniques such as pressure. Since you most probably have time for a massage session after work, you can rely on an after hours physiotherapist in Prahran VIC.

Indulge in a Hot Bath 

One of the common reasons why we get back is because of the incorrect posture when at work. For example, sitting for longer hours at the office affect how we discipline our body in terms of following the right posture. So, to ease back pain that arose from this condition, taking a hot bath can be helpful. The hot water will relax the muscles and staying in the tub with hot water for around 20 minutes can be very soothing.

Women who are pregnant though should not stay too long in hot tubs. The high water temperature will also increase the body’s temperature, which is dangerous because it will most likely cause birth defects. It may even cause miscarriage.

Get Enough Sleep Every Night

One reason also why we get body and back pains is because we lack sleep or we abuse our body and sleep very late in the night while waking too early in the morning to catch up with the time in at work. With this, you have to always remind yourself that you need to be strict in disciplining yourself. Take at least eight hours of sleep every night. When the body lacks sleep and is faced with a lot of work the next day, it will fire back by giving your body pains.

Practice Yoga 

Treating back pain from the outside is just one side of the treatment. It is also necessary and actually more beneficial to treat it self-healing practices such as yoga. Doing yoga for a few minutes in the morning or anytime of the day you feel comfortable, your muscles are stretched in such a way that it brings a relaxing feeling to the body. It somehow loosens the muscles and breaks the stiffness of the tissues.

According to the “Annals of Internal Medicine”, a study published in Europe, the body experiences an improvement in its functions after taking one yoga class weekly for three consecutive months. This is a result that the conventional physical therapy and medicine cannot deliver. Just imagine when you do yoga more frequently.

Do Stretching 

This is not as complex as yoga but the right stretching technique can also give you immediate back pain relief. There are also studies that prove stretching is effective in relieving back pain. One way to do this is to stand straight behind the walls, raise your hands and hold them together at the top. Do this for a few minutes. You may repeat if you feel the need to.

With these natural home remedies, you can effectively relieve yourself of back pains. You need to take back pains seriously because it may lead to more serious back problems that may hugely affect your spinal cord or your whole body in general. Since back pain affects our productivity, it is a must to acquire treatment at the soonest time. Whether it be natural remedy or clinical intervention, spending into any of these is a good investment. It is a great advantage to pay attention to your health.