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maintaining a healthy diet

7 Tips for Maintaining a Healthy Diet While Busy at Work

A busy schedule does not mean you can get away with being unhealthy. On the contrary, people under a lot of stress at work need to be very careful about what they put in their bodies, if they plan on progressing with ther career. Here are some tips on eating healthy for even the busiest CEOs.

1. Prioritize breakfast

A busy schedule makes it easy for most people to skip breakfast. But, a healthy breakfast first thing in the morning was proven to be beneficial for maintaining a healthy blood pressure, controlling blood sugar levels and balancing hormones. Going hungry also impedes proper cognitive functioning.

So, you see why it is crucial for you to have a well-balanced breakfast. If you are strapped for time, you can make yourself a quick smoothie in the morning, or even the night before, and drink it on the way to work.

2. Prep healthy snacks

Sometimes we can be so busy at work that we forget to eat all day long. The problem is, once your blood sugar levels drop, your body will instinctively crave sugary snacks, and you risk repeating the process all over again.

To avoid the temptation, pre-pack healthy snacking options, like chopped fruit, nuts, cottage cheese and whole-grain crackers, for a smarter pick-me-up. Avoid eating too much nuts and dried fruits in particular, since they are packed with calories and sugar, and you can find yourself wondering why your pants do not fit anymore.

3. Drink a lot of water

Another thing to note is that working in a stressful environment, like an office, can take a toll on your body. Anyone with a jam-packed planner will often forget to stay hydrated. Thirst is something that can easily be mixed up with hunger, so your body could be sending you signals that it requires water, but you might feel it as hunger.

Always keep a filled hydroflask, or a water bottle at your desk and drink at least two litres during your working hours, especially if you spend more than eight ours at the office. Drinking a lot of water is not only beneficial to your brain, skin, internal organs and mood, but it will make you stand up more and move (since you will be having a lot more bathroom breaks).

4. Order a healthy meal

If you are so busy that by the time you come home mealtime is the last thing on your mind, do not worry. You too can still eat a healthy, home-made meal. There are a lot of restaurant delivery services at your disposal, and I am not talking about fast-food.

You can order  a portion of freshly-baked boscaiola from your favourite gourmet restaurant, delivered to your work or home, all a click away. Pamper yourself from time to time and take a well-deserved break from cooking on particularly busy nights.

5. Cook and freeze batches

When you do find the time to cook a home-made meal, in the weekend or after work, make sure that you make a bigger batch, while you are at it. Double up your ingredients, and divide the meal into portions. You can freeze batches and defrost them during the week, whenever you need a quick healthy meal. Stews are your best friends, since you can cook a large amount at once, all in a big pot.

You can even invest in a slow cooker – just put in all the ingredients at once and cook overnight in low heat. You will have lunch ready in the morning. Make the effort to cook two different meals when you have time, and have a bit of variety in the following days.

6. Set a reminder

If you are someone who tends to forget to eat while working, think about setting a reminder to make a break and have a quick snack. As a result of skipping meals, your body will eventually go into starvation mode, and your metabolism may slow down eventually, resulting in tiredness, loss of muscle mass, weightgain, feeling cold, and moodyness and brain fog.

Most people tend to binge and overeat at the end of the day, when the hunger kicks in again, but some could end up malnourished. It is always better to at least have one healthy meal at work than none.

7. Prep ingredients

Cut up all your veggies and store them in tupperware, or freeze them, and have the ingredients ready for use. It is often the chopping, peeling, slicing that takes up most of our cooking time, but this way you can speed up the process significantly.

Just grab the veggies that you chopped in advance, throw them in a pan, add some chicken and spices – et voila, you have yourself a meal. You can even prep fruit in advance, slice apples, peel oranges, bananas, or mangoes or any other fruit and store them in tupperware. You will have a snack ready for work tomorrow. All it takes is a bit of time and effort.

Even though your planner may be full, that does not mean your belly should be empty. Follow these simple tips for maintaining a healthy diet while working a busy schedule. With a bit of planning, and choosing smarter options, eating a well-balanced diet at work is not so difficult.

benefits of drinking water for the skin
Beauty, Health

Top 10 Confirmed Benefits of Drinking Water for The Skin

Staying hydrated is one of the most important beauty tips you’ll ever receive. Aside from youthful, plump, and clear skin, water is necessary for a plethora of vital processes that keep your body functioning well and promote overall health.

Your skin is the largest organ of your body. It protects you, stores lipids, and retains water for thermoregulation. So, it’s reasonable to think that staying hydrated is the best way to keep your body healthy. This article will discuss the top 10 confirmed benefits of drinking water for the skin.

The Link Between Drinking Water and Healthy Skin

Healthy Skin

Drinking water is not some magical cure-all to heal all your conditions and problems, but it does make a major difference.

In fact, a lot of unhealthy skin conditions are often caused because of not drinking enough water or excessive loss of moisture. Water plays an important role in keeping your skin healthy.

It aids in nearly all bodily processes, from digestion and circulation to absorption and removal of toxins. All of these bodily processes have a massive combined effect on your skin health because your skin needs water and the nutrients it supplies for numerous functions like growth and repair.

10 Benefits of Drinking Water for Skin

Drinking Water for Skin

#1. Increases Skin Elasticity

Drinking water is essential for reviving your skin’s elasticity. This has been stressed by dermatologists, models, and celebrities whenever asked about skin health. Staying hydrated helps you retain the plumpness and bounciness of your skin. Not drinking enough water can lead to dry, inelastic, and rough skin.

#2. Helps With Skin Conditions Like Eczema

Eczema or atopic dermatitis is a skin condition characterized by itchy inflammations and reddening of the skin. Although the exact cause of eczema is not clear, a compromised immune system plays a big role.

A major key to dealing with eczema is hydration. Drinking lots of water can help strengthen your skin’s barrier function and will reduce your chances of developing painful skin conditions.

#3. Boosts Skin Glow

Your blood needs a constant supply of water to maintain proper circulation. Drinking lots of water boosts blood flow to your skin, giving you a radiant glow. It also improves the regeneration speed of your skin cells that helps even out your skin tone.

#4. Smaller Pores

Everyone has pores on their skin, and they’re necessary for maintaining healthy skin. While you cannot change the size of your pores, you can change how they look. If your body is dehydrated, it is bound to make your skin look dull and dry, thus making your pores look enlarged.

Drinking lots of water restores the balance of oil and water in your skin and reduces the appearance of your pores and it plumps up your skin.

#5. Prevents Acne And Pimples

Acne is a condition that occurs when the pores on your skin become plugged with oil and dead skin cells. You might be surprised to know that nothing increases the secretion of oils more than dry skin. Keeping your skin hydrated is one of the key skincare measures for dealing with acne.

#6. Reduces Wrinkles

Dehydration can cause your skin to become dry and lead to fine lines and wrinkles emerging on your face. Drinking lots of water can help you fight such visible signs of aging by restoring the plumpness and elasticity of your skin.

#7. Speeds Up Healing Process of Sunburns

Sunburns draw fluids to the skin’s surface, so drinking extra water can help you make up for the loss of moisture and speed up the healing process. Although drinking water alone may not be enough. You may also need to apply some form of ointment or aloe vera.

#8. No More Itchy Skin on The Face

Dryness can cause your face to itch and develop cracks or peeling. You can remedy this by staying hydrated, along with keeping your skin moisturized.

#9. Prevents Heat-Related Skin Eruptions

Water acts as a thermoregulator for the body and helps you maintain a healthy body temperature. Not drinking enough water can cause your body to heat up and increase your risk of developing a rash, fungus, or eruptions on your skin.

#10. Maintains Your Ph Balance

The average pH of the human body is somewhere between 7.35 and 7.45. Your skin’s barrier is slightly acidic to lock in moisture and prevent bacteria from entering. Even the smallest changes can have severe implications for your body.

A drop in the pH can make you more susceptible to inflammatory skin conditions, whereas an increase can make your skin look flaky and red. In order to maintain the ideal pH, you need to consume water regularly.

How Much Water Should You Drink for Healthy Skin?

How Much Water

A simple way to calculate how much water you need for healthy skin is to divide your weight (in pounds) in half and drink that amount of water in ounces. So, for instance, if you weigh 160 pounds, you should be consuming around 80 ounces of water per day.

Keeping yourself hydrated is important, but there is also such a thing as too much water. Drinking too much water, also called water intoxication, can cause the sodium content of your blood to become diluted. This condition is known as hyponatremia, and it can be life-threatening.

So how much water is too much? According to Medical News, drinking more than 0.8-1 liter per hour is when things might start to get dangerous.

What Kind of Water Is Good For Skin?

What Kind of Water

There’s not much difference between tap water and bottled water, so as long as you’re drinking clean and pure water, you should be good.

You can also try drinking lukewarm water for added benefits. Add a teaspoon of lemon juice to it to give you a vitamin C boost, which is also great for your skin.

Other Tips for Keeping Skin Hydrated

#1. Avoid foods with high saturated fat.

#2. Eat a well-balanced diet full of antioxidants and omega-3 fatty acids.

#3. Limit alcohol and tobacco consumption.

#4. Moisturize regularly.

#5. Consume lots of fruits and vegetables rich in water content, such as watermelon, cucumber, and zucchini.

#6. Get plenty of sleep.


Can Retinol Cause Acne? A Detailed and Informative Guide

Retinol is one of the best-known over-the-counter remedies for skin problems. It is a powerful active ingredient that is known to help with a range of skin issues. However, you may experience skin irritation or breakouts in the first few weeks of using retinol. This is part of the process of healing and is also known as the adjustment period or purge.

Wondering can retinol cause acne? If you’re experiencing breakouts or any other side effects from retinol use, don’t worry. Here’s a detailed and informative guide on why this is happening and what you can do about it.

Retinol Introduction

Retinol Introduction

Image source: Pinterest

Retinol is a form of retinoid and is a vitamin A derivative. It is often consumed as either a dietary supplement or used as a topical medication. Retinol is primarily used to treat skin concerns such as wrinkles, dark spots, and acne.

An important distinction to remember is that retinol and retinoid are not the same. Retinoid is much more potent and must be prescribed by a professional. Retinol is a type of retinoid that can be purchased over the counter. It has many potential skincare benefits, although there are also a few side effects you should be aware of.

What Does Retinol Do?

What Does Retinol Do

Image source: Pinterest

The molecules of retinol go deep beneath the layers of your epidermis to increase skin cell regeneration and stimulate the synthesis of elastin and collagen. The plumping effect this creates helps eliminate fine lines, wrinkles, and enlarged pores. Long-term use of retinol promotes fresh and younger-looking skin that’s free from blemishes and breakouts.

Retinol also helps to enrich the tone and texture of your skin by exfoliating the upper layers, or dermis. This helps address clogged pores, keeps your skin hydrated, and controls excessive sebum production. Experiencing the full benefits of retinol, however, can take time. It’s one of those “things get worse before they get better” situations.

What Is Acne?

What Is Acne

Acne is a form of breakout that occurs on your skin, often when excessive sebum production clogs your hair follicles.

Sebum is the oily substance your skin produces to moisturize and protect your skin. A combination of sebum, dead skin cells, dirt, and bacteria can trigger inflammation and infection, resulting in severe acne.

There are many types of acne, such as:

#1. Blackheads

#2. Whiteheads

#3. Papules

#4. Nodules

#5. Pimples

#6. Cysts

Acne tends to be a persistent condition that can not only scar the skin but also cause emotional distress. There are several treatment options available, of course, but the healing process is often slow.

Can Retinol Cause Acne?

Cause Acne

Retinoid medications are known to cause different side effects in the short term depending on the skin type.

Retinol is known to cause skin peeling, dryness, irritation, redness, and yes, acne too. It’s referred to as the “purge” phase, and it can last for up to six weeks. This happens because your skin needs time to adjust to retinol. There’s no other choice but to power through this phase, but the rewards are worth it.

However, if you have highly sensitive skin, you should approach retinol with caution. It usually works for most skin types but one size doesn’t fit all. Pregnant or lactating women are advised not to use retinol. People who spend a lot of time in the sun without any protection are also advised against using retinol.

Does Retinol Make Skin Worse Before Better?


Image source: Pinterest

Retinol will make your skin worse first. The skin cell turnover that retinol triggers can make your skin more susceptible to breakouts and different forms of irritation.

Once all the comedones are expelled along with any skin impurities, you will have fresh, younger-looking skin and experience significantly reduced breakouts in the future.

As retinol affects the deeper layers of your skin, it also makes your skin more sensitive and can cause dryness or inflammation. But these side effects usually subside within two to four weeks.

Should I Stop Using Retinol If Breaking Out?

Skin purging is a test of patience. Increased breakouts are a rare but normal side-effect in the short term when using retinol.

If you start experiencing breakouts, it’s a sign that the retinol is in action. So, don’t stop using it. You need to keep using it after the acne clears up too.

However, if you experience painful cystic bumps, it’s best to consult your dermatologist.

How To Use Retinol Products

It’s recommended that you seek a skincare professional to determine the right potency of retinol you should use. Ideally, you should start with the lowest concentration. Begin with a pea-sized amount of Retinol and spread it gently all over your face, avoiding your eyes and lips.

Use it once a week at first to allow your skin to get used to it. You can then increase the usage gradually.

As retinol also makes your skin photosensitive, using sunscreen is a must. Use an SPF of 30 or higher every day.

Side Effects of Retinol

Side Effects

According to Healthline, the typical side effects of retinol include:

#1. Acne breakouts

#2. Redness

#3. Dry flaky skin

#4. Peeling

#5. Irritation

The following side effects are rare but possible:

#1. Eczema flare-ups

#2. Swelling

#3. Skin discoloration

#4. Stinging sensation

The adjustment period is only a few weeks, after which the side effects should start to clear up.

How To Safely Use Retinol

Safely Use

If you start to experience extreme side-effects from retinol use, here are some additional measures you can take to alleviate the discomfort:

#1. Make sure you’re using a low concentration of retinol.

#2. Use a moisturizer twice daily to maintain your skin barrier.

#3. Avoid harsh sunlight when using retinol. Sunlight can cause an adverse reaction that exacerbates the side effects of retinol. Apply retinol at night and always use SPF in the day, even when you’re not using retinol.

#4. Try the buffering method by using a moisturizer first and then applying retinol to avoid irritation.

Treatment For Acne

Acne is generally treated by a combination of topical medications and skin care measures you can take at home. However, if you have severe acne, your doctor may recommend additional or alternative treatment options that include oral drugs and other therapies.

Topical Medications:

#1. Benzoyl Peroxide

#2. Salicylic Acid

#3. Azelaic Acid

#4. Retinoids

#5. Antibiotic Cremas

#6. Dapsone Topical Gel

Oral Medications:

#1. Antibiotics

#2. Oral Contraceptives

#3. Isotretinoin (A Strong Oral Retinoid)

Other Therapies:

#1. Laser Treatments

#2. Steroids

#3. Chemical Peels

dry crusty nose

Everything You Need to Know About a Dry Crusty Nose

Having a dry crusty nose can be an annoying situation, especially when you’re in a public setting. You have to fight the urge to pick because it’s unsightly and unsanitary. However, the discomfort and irritation can get overwhelming sometimes.

Want to know how to keep your nose clean and moist so you never have to pick? Here is a list of all the reasons why your nose might be getting crusty and some effective remedies.

What Is Dry Crusty Nose?


A dry crusty nose is an uncomfortable condition where the nostrils begin to produce sticky, dry mucus. Sometimes, this can even cause your nostrils to get clogged unless you remove the dirt manually.

Sometimes, the crust may even emit a foul odor that you can’t stop smelling since it’s right there in your nostrils. It’s a condition with many potential causes, some external and some internal.

What Other Symptoms Might Occur with Dry Nose?


Here are some of the symptoms that can occur with a dry nose; some of them are extreme conditions.

#1. Bleeding

#2. Redness

#3. Warmth

#4. Swelling of the nostrils

#5. Nasal congestion

#6. Foul odor

A dry nose can also be a symptom of an underlying medical condition. Here are some of the symptoms that have been known to accompany a dry nose, possibly due to infection.

#1. Drowsiness

#2. Infection

#3. Dry mouth

#4. Dry eyes

#5. Skin rashes

#6. Swollen salivary glands

#7. Loss of appetite

#8. Dry skin

#9. Fatigue

If you are experiencing any of the following symptoms along with a dry crusty nose, you should promptly seek medical attention:

#1. Blurred vision

#2. Difficulty in breathing

#3. High fever

#4. Irregular heartbeats

#5. Urine retention

Causes Of Dry Crusty Nose


#1. Air Conditioning

Cold air from your air conditioner can trigger the nervous system reflexes in your nose that cause glands and membranes to start producing mucus. This is particularly common in people with allergies. Normally, the mucus is runny, but if the air around you is dry, it can cause a crusty nose.

#2. Desert Climate

One of the main causes of a dry nose is a dry climate. Environments low in humidity can cause your nasal sinuses to become irritated and dry. This causes the mucus produced to become sticky and accumulate dirt from the air you breathe.

#3. Sauna Without Steam

A sauna without any steam is almost the same as being in the desert. If you’ve spent more than half an hour in a seamless sauna, that may be what’s causing your dry nose.
#4. Medications, Such as Decongestants, Antihistamines, And Anticholinergics

Many medications cause nasal dryness as a side-effect, most commonly antibiotics. If you’re on an antibiotic cycle or some other form of medication, your nose should start feeling better once you’ve completed it.

#5. Misuse Of Nasal Sprays

Over or underuse of a prescription nasal spray can irritate your nostrils and cause dryness. You need to follow the instructions provided on the bottle or by your physician when you’re using any kind of nasal spray.

#6. Sjogren’s Syndrome

Sjogren’s syndrome is an autoimmune disorder that causes chronic dryness in your nose by attacking the mucus and moisture-producing membranes of the body. This also causes dryness in the mouth and eyes. It needs to be treated by a medical professional.

Treatment For Dry Crusty Nose


1. Petroleum Jelly

Petroleum jelly, or Vaseline as it’s also commonly referred to, is a moisturizer that’s applied externally to keep your skin or lips moist.

Smear the petroleum jelly on the tip of your finger and apply it to the inner walls of your nostril. This will keep them moist throughout the day. And the jelly’s pretty thick, so you don’t have to worry about accidentally inhaling it.

2. Humidifier

Humidifiers are especially effective if you live in a dry climate. Humidifiers work by adding some much-needed moisture into the air, so that the air you breathe isn’t dry. It can help clear your sinuses, reduce inflammation, and thin mucus.

The effects of a humidifier don’t last long but it does provide instant relief if you’re ever experiencing tremendous discomfort.

3. Nasal Spray

There are a variety of over-the-counter nasal sprays available at your local pharmacy. They contain a small amount of salt and sterilized water and help to loosen mucus that’s trapped in the nose.

Just one spray in each nostril can give you a couple of hours of relief with no dryness or crustiness. It’s an effective solution to eliminate and prevent the crust from forming again.

Make sure you purchase the correct type of spray. They’re each designed to deal with a specific symptom.

  • Steroid Nasal Sprays – For calming inflammation, sneezing, and a runny nose.
  • Antihistamine Nasal Spray – For treating seasonal allergies.
  • Decongestant Nasal Spray – To cure stuffy nose.
  • Saline Nasal Spray – To keep the dry nose moist.

4. Steam Or Sauna

Inhaling warm moist air can thin the mucus in your nasal passageway and clear up your sinuses. There are also a number of other health benefits you can acquire with steam therapy.

5. Damp Wipes

A damp wipe or wet wipe can help you clean the inner walls of your nose and provide a coating of moisture to prevent dryness. It’s a much cleaner solution than picking your nose and lets you have the satisfaction of getting your finger in.

hazel eyes vs central heterochromia

Hazel Eyes vs. Central Heterochromia: What’s the Difference?

Similar to snowflakes, each human eye has its own unique and intricate iris pattern. Melanin content, melanin dispersal, and how light scatters throughout the eye (Rayleigh Scattering) determine eye color. Inspect your eyes using a mirror in natural lighting, wearing a white shirt in front of a white backdrop.

If you see more than one color, you may wonder if your eyes are hazel or if you have heterochromia. What are Hazel’s eyes, what is central heterochromia, and what’s the difference? Read on to know more about hazel eyes vs. central heterochromia.

Hazel Eyes

Hazel Eyes

With their exact color seeming to change in different lighting or clothing, hazel eyes are considered mysterious. Hazel eyes are a mixture of green, gold, and brown, setting them apart from the solid coloring of amber or green eyes.

Most often seen in Spanish, Brazillian, Middle Eastern, and North African descent, some celebrities with hazel eyes include Jada Pinkett Smith, Sofia Vergara, and Rashida Jones.

Central Heterochromia

Central Heterochromia

Image source: Pinterest

Heterochromia derives from the greek “hetero,” meaning different, and “chromia,” meaning color. Types of heterochromia include complete, segmental, and central, each defined by the appearance of two contrasting eye colors.

In central heterochromia, a ring of color in the center of the eye surrounding the pupil is different from the rest of the iris. For example, a person with green or blue eyes may have a ring of gold in the center of the iris around their pupil. Celebrities with heterochromia include Kate Bosworth, Mila Kunis, and Olivia Wilde.

How Are Hazel Eyes and Central Heterochromia Different?

The difference between hazel eyes and central heterochromia is the distribution of melanin (the pigment that gives eyes their color) throughout the iris. Hazel eyes may have a mixture of colors, but these colors all blend while moving outward from the pupil.

Under different circumstances, hazel eyes even appear to change color. In contrast, central heterochromia causes a constant ring of color around the pupil that is drastically different from the rest of the iris. Moreover, hazel is considered a normal eye color, while central heterochromia is a medical condition.

Which Is More Common?


Image source: Pinterest

Heterochromia is sporadic, with less than 200,000 people in the United States experiencing complete heterochromia. Researchers are uncertain of the rarity of central heterochromia, as, with its relatively normal appearance, it can be challenging to document.

However, the rarity of other types of heterochromia suggests it is rare as well. Hazel eyes are also rare, found in only about 5% of the population.

What Causes Central Heterochromia?

Vast differences in melanin distribution create central heterochromia. While the exact cause of central heterochromia is still unknown, it often randomly happens at birth.

When central heterochromia appears as a genetic trait, it’s typically linked to an underlying congenital disease like Horner’s syndrome. Central heterochromia that appears later in life can indicate medical complications such as injuries, diabetes, or infection.

How Is Central Heterochromia Diagnosed?


Image source: Pinterest

Central heterochromia is usually harmless and does not need a diagnosis. However, central heterochromia occurring later in life or as a genetic trait could indicate underlying health conditions or complications and requires a doctor’s attention.

An optometrist or ophthalmologist will complete a comprehensive eye examination consisting of a visual test and inspection of the optic nerve, peripheral vision, pupils, and eye pressure.

Occasionally the doctor will order an OCT or optical coherence tomography (a non-invasive eye imaging test) or blood tests and chromosome studies for those with genetic heterochromia.

Is Central Heterochromia Treatable?

The underlying cause determines the need for medical treatment and the treatment route. Usually, central heterochromia is a benign condition and does not require treatment. However, those with acquired and genetic heterochromias should seek a physician as the condition could be a symptom of a significant problem that needs treatment.

For cosmetic concerns, using colored contact lenses can correct differences in eye color.

health benefits of beets
Food & Drinks, Health

7 Health Benefits of Beets That You Need to Know

Although often overlooked, beets are a powerful superfood. From their distinct reddish coloring to their impactful earthy flavor, beets contain a unique and beneficial set of nutrients. Here are seven health benefits of beets that you need to know.

What Are Beets?


Beets are root vegetables full of water, carbohydrates, and fiber with a primary vitamin and mineral makeup of manganese, iron, potassium, folate, and vitamin C. Beet leaves, or beet greens are edible as well and full of B vitamins.

Distinguished by their unique colorings, coming in yellow, pink, white, or the most common dark red, there are many different types of beets. The dark red hue comes from the plant compound betalain, a red pigment containing many additional nutritional benefits.

7 Health Benefits of Beets


1. Blood Pressure

The high concentration of nitrates in beets helps lower blood pressure levels and stabilize overall heart health. In the bloodstream, nitrates transform into nitric oxide, sending relax signals to muscle cells near arteries which causes blood vessels to dilate and reduce blood pressure.

The nitrates gained from beets lessen blood pressure levels for a few hours, while regularly eating beets can exhibit long-term benefits.

2. Physical Performance

Nitrates can also improve physical performance. Once in the body, nitrates, transformed into nitric oxide, enhance stamina and boost oxygen by improving mitochondrial efficiency and widening blood vessels. Nitrate levels peak around 2 to 3 hours after ingesting beets.

3. Inflammation

Betalain, the pigment that gives beets their deep red color, can lessen inflammation, such as kidney inflammation. However, human studies would need to be conducted to confirm these results since most of the existing research is on rats.

4. Digestive

Digestive health is crucial to one’s well-being. Beets contain 3.4 g of fiber per cup and assist in regulating stools and preventing IBS flare-ups, diverticulitis, and constipation.

Additionally, ingesting enough fiber is shown to decrease the risk of certain diseases such as colon cancer. Further, the soluble fiber found in beets can help regulate blood sugar and reduce cholesterol levels.

5. Cognitive Function

A person’s cognitive function typically diminishes with the natural aging process. The loss of sufficient blood flow to the brain might be a significant contributing factor to this decline.

Research suggests nitrates could dilate blood vessels, leading to increased blood flow and, therefore, cognitive functioning. Increasing blood flow to the frontal lobe can influence higher-level thinking, working memory, and even decision-making.

6. Disease-Fighting

Beets may prevent and fight diseases with their high concentration of nitrates, antioxidants, and anti-inflammatory properties. Due to their previously discussed benefits, nitrates might lessen the chance of illness by boosting overall health.

Additionally, the natural antioxidant compounds in beets can increase cell protection. Beetroot extract has even shown the potential to slow tumor cells.

7. Weight Loss

While few scientific studies concern the effects of beets on weight loss, beets are 87% water and contain a low-calorie count, making them a diet superfood. Additionally, they have lots of fiber which lessens appetite and helps regulate the digestive system.

Successfully clearing the digestive system helps flush out any extra weight of waste build-up.

How to Incorporate Beets into Your Diet


There are many ways to add beets to your diet, as beets can be eaten raw, cooked, or pickled. You can even drink beet juice and eat beet leaves.

However, there are some cautions and considerations to make before adding them to your diet. Due to their deep red pigmentation, beets can cause urine to turn pinkish, which, although harmless, people often mistake the coloring for blood.

Beets contain oxalates, especially in their leaves, which have antinutrient properties and can lead to kidney stones if eaten in excess. Additionally, beets have FODMAPs which can irritate those with conditions like IBS.

how to get rid of a crick in your neck

How to Get Rid of a Crick in Your Neck: 4 Steps

“Neck cricks” are neck pains or stiffness and almost always bothersome. While only a specialist can determine the actual cause of most neck cricks, luckily, the majority of them can be cured at home. How to get rid of a crick in your neck? Here are four steps to help.

What Is a “Crick in the Neck”?


A crick in the neck can refer to many different neck or spine ailments but is typically the result of an injury in the general vicinity of the neck. Cricks are different from chronic pains, as chronic pains are frequently recurring. Additionally, cricks typically show more stiffness than distinct pain and sometimes restrict motion.

What Causes a Neck Crick?

While there are many possible causes for a crick in the neck, muscle spasms, injuries, or overuse are the most common. These injuries can occur from maintaining an uncomfortable position or poor posture, unusual stretching, or incorrect form while exercising.

Sometimes cricks are caused by existing conditions like arthritis. Other times cricks are the result of a herniated cervical disc in the spine or cervical spinal stenosis.

How Long Does a Crick in the Neck Last?


How long a crick in the neck lasts depends on the cause of the ailment. While most neck cricks resolve in hours to a couple of days, those caused by muscular injury can last longer. A person’s general health can also affect the endurance of a neck cramp.

Those with underlying conditions, such as arthritis, will often need to treat the underlying disease to relieve their neck problems. Neck cricks due to lifestyle habits also tend to reoccur if those habits remain uncorrected.

Can You Pop a Crick in the Neck?

It is never advisable to pop a neck crick because cracking it can create more problems. Typically neck cricks are due to muscular discomfort, so popping your neck will not address the issue. Additionally, the popping sound doesn’t indicate successful readjustment.

Generally, popping joints gives temporary pain relief only because it releases endorphins. Overall it is best to leave joint cracking to the professionals, and if you must do something, adopt stretches instead.

Getting Rid of a Crick in Your Neck

Getting Rid of

Often neck cricks will resolve on their own with time. However, there are at-home remedies to help progress the healing process and reduce discomfort. Below are four steps to help treat neck cricks. You may not need to complete all of them, but instead, find the one or two most helpful for your situation.

1) Treat with Temperature

First, treat the area with either heat, cold, or both. Heat relaxes muscles and regains lost motion range. Apply a heating pad, or a clean sock filled with rice (microwaved for 30 seconds), to the area for 8-10 minutes. Ice is best when trying to reduce inflammation.

Use a thick fabric, like a towel, as a buffer between the ice and skin and apply for 20 minutes a few times per day. For more complicated cricks, try alternating heat and ice or test out hydrotherapy.

2) Medicate

Treat intense pain and inflammation with an NSAID or acetaminophen medication. Common over-the-counter medications such as Aleve, Aspirin, or Ibuprofen can relieve pain and inflammation. Make sure to eat and take them with food to avoid potential stomach damage.

3) Rest

An obvious but necessary step is allowing your injury to rest so that it has time to heal correctly. Remember, the faster you recover, the quicker you will be back to performing at 100%. Rest cautiously, though, as too much rest can be more harm than good. The neck and back require a degree of liveliness to avoid deconditioning.

4) Make Small Daily Changes

Making small daily changes can alleviate pressure and pain as well as prevent further or recurring injury. Try changing sleeping positions and pillow arrangements to avoid awkward neck postures. Make adjustments when exercising to ensure you are executing movements correctly and avoiding damage-causing situations.

Sometimes, especially for chronic pain, it can be helpful to add neck exercises and stretches to your routine. However, if you experience sharp pain when stretching, stop immediately.

When to See a Doctor


If pain and problems persist for more than a few days or after applying home remedies, seek professional care. A chiropractor or regular physician will be able to pinpoint the problem and prescribe treatment. Most issues are handled with physical therapy, prescription pain killers, or corticosteroid injections.

More advanced cricks may require treating an underlying condition or even undergoing surgery. Extreme weakness, limb numbness, radiating pains, and co-occurring headaches are severe signs that the issue needs immediate attention and care.

why are my hands and feet always cold

Why Are My Hands and Feet Always Cold? Tips to Stay Warm

Getting cold hands and feet is common and usually happens due to changes in the weather. But the loss of warmth in your extremities can also be a warning sign or symptom of an underlying condition. And if you’ve tried warming them up over and over without any or only short-lived success, it may be because of a health issue.

Wondering why are my hands and feet always cold? Here are all the possible causes for your hand and feet always feeling cold and take a look at some useful remedies.

Why Are My Hands And Feet Always Cold: 7 Possible Causes

Possible Causes

#1. You’re Often in Cold Temperatures

Some people live in very cold environments and some others may be working in cold environments such as in a meat-packing factory. In such cases, especially because of the weather, having to deal with fingers and toes going numb is quite common. People in such environments need to wear special protective clothing otherwise they risk developing frostbite.

According to the Canadian Centre for Occupational Health and Safety, sometimes people do develop a tolerance and physical resistance to cold, but it’s still no reason not to wear thermals.

#2. Complications Of Diabetes

Diabetes can lead to poor blood circulation throughout your body that can make your extremities, in particular, feel cold. It also increases the risk of heart disease and narrowing of the arteries, thus constricting blood flow.

To avoid the risk of diabetes and heart disease, you need to watch your daily sugar intake as closely as possible and try to stay within the normal range.

#3. Hypothyroidism (Underactive Thyroid)

Hypothyroidism or underactive thyroid is a condition where your body doesn’t produce and release enough thyroid hormone into your bloodstream. This slows down your body’s metabolism rate and can make you feel tired, gain weight, and become more sensitive to temperature fluctuations.

It’s a very common condition in the United States. One of its common symptoms is a drop in the core body temperature, making your hands and feet more sensitive to cold.

#4. Raynaud’s Disease or Phenomenon

Raynaud’s disease is a rare disorder of the blood vessels that makes some areas of the body feel numb and cold. It causes the arteries that supply blood to the surface of your skin to constrict excessively in response to cold.

This limits blood supply to those areas making them extremely cold and turning pale or blue. It’s a chronic condition so it may even last for years or be permanent, but there are some treatment options.

#5. Anemia

Anemia is a common condition in the United States. It’s a condition that causes your red blood cell production and repair rate to drop. This can lead to dysfunctional red blood cells and reduced flow of oxygen to the body’s organs and tissues.

Anemia is typically caused by iron deficiency. Your body needs iron to produce hemoglobin, an iron-rich protein that can transport oxygen from your lungs to your tissues and organs. A lack of oxygen supply to your extremities can result in cold toes and fingers, especially when you’re in cold environments.

To avoid this, you could add some iron-rich foods to your diet, like fish, dried fruit, and green leafy vegetables such as spinach.

#6. Buerger’s Disease

Buerger’s disease causes your small and medium blood vessels to become inflamed, swell, and develop clots. It is a rare disease that can even damage or destroy your skin tissues, making them more prone to deadly infections and gangrene. Buerger’s disease first starts to show up on your hands and feet as black marks, which are dead skin tissue.

One of the common symptoms of this disease is cold hands and feet. Although no precise cause for this disease is known, studies have shown a strong correlation between Buerger’s Disease and smoking.

#7. High Cholesterol

Diets that are high in cholesterol can cause cholesterol to build up in your blood vessels. Cholesterol is a waxy substance that the body sometimes cannot expel. This obstructs the blood flow to your arteries and the rest of your body, making you feel colder.

Different Signs and Symptoms to Watch Out For

Signs and Symptoms

Here are some of the different signs and symptoms you should look for if you’ve been experiencing prolonged cold hands and feet:

#1. Changes in the color of the skin

#2. Numbness or tingling

#3. Open sores or blisters

#4. Tightened skin

#5. Inflammation

#6. Muscle stiffness

#7. Prickling sensations

#8. Chest pain

Ways To Warm Up Your Feet and Hands

Ways To Warm Up

#1. Wear Socks or Slippers

Wearing thermal socks and slippers is an efficient way to retain your body heat during the winters. Making a practice of wearing them indoors can also make a huge difference. Wool offers the most insulation of all fabrics, and it’s also light in weight.

#2. Exercise Every Day

Regular exercise is good for your cardiovascular health. It strengthens all your muscles including your heart, which will then do a better job of supplying blood to all your organs and tissues.

#3. Move Around Regularly

Sitting or sleeping for prolonged hours decreases the body’s metabolism rate and can cause fatty deposits to build up in your body over time. Fatty deposits can restrict the free movement of blood through your vessels and lead to a range of cardiovascular diseases. If you work at your desk all day, get up and move around every hour or so to keep your heart pumping.

#4. Use An Electric Heating Pad

If the cold becomes intolerable, an electric heating pad is an efficient way to stay warm. They might come in the form of a pillow or a strap, and you have some variety to choose from.

When To See a Doctor


If you’re experiencing intolerable cold in your extremities for prolonged periods, you should book an appointment with your physician. Especially if this is after you’ve tried everything you can for self-treatment/self-care.

Additionally, if you start to experience any of the following symptoms in conjunction with cold hands or feet, visit a doctor promptly:

#1. Pain during exercise

#2. Difficulty breathing

#3. Fatigue

#4. Dizziness

#5. Sores that aren’t healing

#6. Numbness