(NJS) Replacing your pillows regularly not only prevents allergen build-up, but it also enhances your sleep quality.
The National Sleep Foundation tells to plan on replacing pillows every year or two. Apparently they “absorb body oil, dead skin cells, and hair,” which can “create the perfect environment for common allergens.” They also recommend washing your pillows every six months and using a protective case between the pillow and pillowcase.
A 2005 study by the University of Manchester found 16 varieties of fungi in a single pillow. Your pillows don’t just invite dust mites, but there may be a host of other microorganisms thriving there. Replacing your pillows regularly may prevent allergen build-up.
Along with your mattress, your pillows should keep your spine neutral. Your pillow ensures that your head and neck are supported while being aligned with your spine.
But How do you know when it's time for a new pillow? Our pillows flatten and develop soft spots over time. You’ll know it’s time for a replacement when your pillows don’t
provide enough support.
“Fold it in half and see if it stays that way,” “If it does, it’s time for a new one.” A flat pillow can’t provide support to your head and neck. You wake up with neck pain frequently. So it’s better to replace your pillows every 1 to 2 years to support your head and neck properly and maintain good sleep hygiene.
Like all other bedding accessories, your pillows need care. Proper maintenance can extend your pillow’s life by a few years. You can check the instructions on the care label of your pillows to ensure you don’t ruin it while washing or drying. Not all pillows can be machine washed or hand washed. Some need spot cleaning or dry cleaning.
If your pillows can be machine washed, it’s best to wash them once every four to six months in hot water. The high water temperature kills allergens breeding in your pillows. Usually, pillows with down or down alternate synthetic stuffing can be machine washed.
Try using a mild liquid detergent to wash your pillows. Avoid washing your pillows with any other clothes or bed linens. Putting two pillows at a time inside the
washing machine eliminates the risk of overloading your machine.
A pillow made from the latest materials simply gives you a better night’s sleep. And, one of the best parts about buying a high-quality pillow is that good sleep will last longer. If you have the right pillow for you, it can lead to a fabulous night’s sleep.
( NJS ) It is not a secret that spending time in nature is good for you. For years, researchers have been detailing how people who live near green spaces — parks, greenbelts, tree-lined streets, rural landscapes — have better physical and mental health.
There are many reasons connecting with nature is good for the mind and body. Research also suggests physical contact with the Earth’s surface can help regulate our autonomic nervous system and keep our circadian rhythms — which regulate body temperature, hormone secretion, digestion, and blood pressure, among other things — synchronized with the day/night cycle. Desynchronization of our internal clocks has been linked to a number of health problems, as evidenced by research on shift workers.
Walking barefoot on grass not only strengthens our feet, ankles, cure chronic pains, inflammation, insomnia, improve the nervous system, eye-sight, immune system, controls blood pressure, hormonal imbalance but also improves your posture, relieve anxiety, stress, depression, protects your body from electromagnetic fields, slows down aging and also helps in healing injuries faster. Walking barefoot can improve both your mental and physical health.
We have lost much of our connection with Mother Earth due to modern living. But making an effort to spend more time barefoot in nature can provide more benefits than you would think.
Also called “earthing” or “grounding,” the simple act of walking barefoot offers so many benefits that often get overlooked by mainstream society pushing the importance of wearing shoes at all times. According to Dr. Mercola, walking with your feet directly touching the soil allows your body to absorb negative electrons through the earth, which helps to stabilize daily cortisol rhythm and create a balanced internal bioelectrical environment.
California foot and ankle specialist and orthopedic surgeon, Dr. Jonathan Kaplan states, “The most straightforward benefit to barefoot walking is that in theory, walking barefoot more closely restores our ‘natural’ walking pattern, also known as our gait.”
But this is not the only benefit of walking barefoot. According to a Healthline article “Does Walking Barefoot Have Health Benefits?” there are a number of advantages:
But why would walking barefoot be associated with foot pain?
With all these health benefits of going barefoot, “Without appropriate strength in the foot, you are at risk of having poor mechanics of walking, thereby increasing your risk for injury,” explains Kaplan. He emphasizes that this can be particularly important if you’ve worn shoes most of your life and suddenly start walking barefoot, as many have done during the stay-at-home provisions.
Although more studies say walking barefoot can provide many health benefits, it is always better to consult your doctor before starting to walk barefoort.
( NJS ) Vegetables are widely known to be very healthy foods in general.
From leafy greens to cruciferous veggies, produce is a little gift from nature to us humans. Filled with crucial immune-boosting antioxidants, fiber, B-vitamins, and minerals, they’re the "real deal" that can make a big impact on our health. The more we eat of all of them, the better off we are.
Since they contain lots of water, vegetables are also essential for hydration and digestion while also providing fuel for our body’s beneficial bacteria to survive and thrive. However, some vegetables have characteristics that make them more attractive than others for health reasons.
There are fourteen vegetables that should be added to every diet because they are able to reduce the risk of certain diseases or because they may prevent inflammation. These fourteen vegetables are spinach, carrots, garlic, broccoli, Brussel sprouts, kale, green peas, Swiss chard, ginger, asparagus, red cabbage, sweet potatoes, collard greens, and kohlrabi.
This leafy green tops the chart as one of the healthiest vegetables. One cup (30 grams) of raw spinach provides 56% of your daily vitamin A needs and your entire
daily vitamin K requirement. Spinach is rich in antioxidants that may reduce the risk of chronic disease, as it may reduce risk factors such as high blood pressure.
Carrots are packed with vitamin A, providing 428% of the daily recommended value in just one cup (128 grams). They contain beta-carotene, an antioxidant that gives carrots their vibrant orange color.
Carrots are also high in vitamin C, vitamin K, and potassium. Carrots are especially high in beta-carotene, which can turn into vitamin A in the body. Their high antioxidant content may help reduce the risk of lung and prostate cancer.
Broccoli is rich in a sulfur-containing plant compound known as glucosinolate, as well as sulforaphane, a by-product of glucosinolate. A 2010 study found that consuming broccoli sprouts could protect the heart from disease-causing oxidative stress by significantly lower levels of oxidants.
In addition to its ability to prevent disease, broccoli is also loaded with nutrients.
A cup (91 grams) of raw broccoli provides 116% of your daily vitamin K needs, 135% of the daily vitamin C requirement, and a good amount of folate, manganese, and potassium. Broccoli is a cruciferous vegetable that contains sulforaphane, eating broccoli may also help reduce the risk of chronic disease by protecting against oxidative stress.
Garlic has a long history of use as a medicinal plant, with roots tracing all the way back to ancient China and Egypt.everal studies have shown that garlic can regulate blood sugar as well as promote heart health.
The main active compound in garlic is allicin, a plant compound that is largely responsible for garlic's variety of health benefits Studies show that garlic may help lower blood triglyceride levels. Some studies have also found that it could decrease blood sugar levels and may have an anti-cancer effect, although more research is needed.
5. Brussels Sprouts
Like broccoli, Brussels sprouts are a member of the cruciferous family of vegetables and contain the same health-promoting plant compounds.
Brussels sprout consumption can help enhance detoxification as well.
In addition to that , Brussels sprouts are very nutrient-dense. Each serving provides a good amount of many vitamins and minerals, including vitamin K, vitamin A, vitamin C, folate, manganese and potassium. Brussels sprouts contain an antioxidant called kaempferol, which may protect against oxidative damage to cells and prevent chronic disease. They may also help enhance detoxification in the body.
Due to its high amount of antioxidants, kale may also be beneficial in promoting heart health. kale is well-known for its health-promoting qualities, including its
nutrient density and antioxidant content.
A cup (67 grams) of raw kale contains plenty of B vitamins, potassium, calcium and copper. Kale is high in vitamins A, C and K as well as antioxidants.
Studies show that drinking kale juice could reduce blood pressure and LDL cholesterol while increasing HDL cholesterol
7. Green Peas
Peas are considered a starchy vegetable. This means they have a higher amount of carbs and calories than non-starchy vegetables and may impact blood sugar levels when eaten in large amounts.Nevertheless, green peas are incredibly nutritious.
One cup (160 grams) of cooked green peas contains 9 grams of fiber, 9 grams of protein and vitamins A, C and K, riboflavin, thiamin, niacin and folate.
Because they are high in fiber, peas support digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements.
Green peas contain a good amount of fiber, which helps support digestive health. They also contain plant compounds called saponins, which may have anti-cancer effects.
8. Swiss Chard
Swiss chard is low in calories but high in many essential vitamins and minerals. One cup (36 grams) contains just 7 calories yet 1 gram of fiber, 1 gram of protein
and lots of vitamins A, C and K, manganese and magnesium. Swiss chard is especially known for its potential to prevent damage caused by diabetes mellitus.
Ginger root is used as a spice in everything from vegetable dishes to desserts.Historically, ginger has also been used as a natural remedy for motion sickness Ginger also contains potent anti-inflammatory properties, which can be helpful in treating inflammation-related disorders like arthritis, lupus or gout
Further research suggests that ginger could aid in the treatment of diabetes as well. In general. ginger could reduce nausea and alleviate inflammation. Ginger supplements may also help decrease blood sugar.
This spring vegetable is rich in several vitamins and minerals, making it an excellent addition to any diet. Just half a cup (90 grams) of asparagus provides one-third of your daily folate needs. This amount also provides plenty of selenium, vitamin K, thiamin and riboflavin. Asparagus is especially high in folate, which may help prevent neural tube birth defects. Test-tube studies have also found that asparagus can support liver function and reduce the risk of toxicity.
11. Red Cabbage
This vegetable belongs to the cruciferous family of vegetables and, is overflowing with antioxidants and health-promoting properties. One cup (89 grams) of raw red cabbage contains 2 grams of fiber as well as 85% of the daily vitamin C requirement Red cabbage is also rich in anthocyanins, a group of plant compounds that contribute to its distinct color as well as a whole host of health benefits. Red cabbage contains a good amount of fiber, vitamin C and anthocyanins. Certain studies show that it may decrease blood cholesterol levels, reduce inflammation and lower the risk of heart and liver damage.
12. Sweet Potatoes
Classified as a root vegetable, sweet potatoes stand out for their vibrant orange color, sweet taste and impressive health benefits. One medium sweet potato contains 4 grams of fiber, 2 grams of protein and a good amount of vitamin C, vitamin B6, potassium and manganese. It's also high in a form of vitamin A called beta-carotene. In fact, one sweet potato fulfills 438% of your daily vitamin A needs.
Specific types of sweet potatoes may also contain additional benefits. For example, Caiapo is a type of white sweet potato that may have an anti-diabetic effect. Sweet potatoes are high in beta-carotene, which may decrease the risk of some types of cancer. White sweet potatoes could also help reduce blood cholesterol and blood sugar levels.
13. Collard Greens
Collard greens are a very nutrient-rich vegetable. One cup (190 grams) of cooked collard greens contains 5 grams of fiber, 4 grams of protein and 27% of your daily calcium needs. Collard greens are one of the best plant sources of calcium available, along with other leafy greens, broccoli and soybeans. Collard greens are also high in antioxidants and could even reduce your risk of developing certain diseases.
Collard greens are high in calcium, which could reduce the risk of osteoporosis. The regular intake of collard greens has also been associated with a reduced risk of glaucoma and prostate cancer.
Also known as the turnip cabbage or German turnip, kohlrabi is a vegetable related to the cabbage that can be eaten raw or cooked. Raw kohlrabi is high in fiber, providing 5 grams in each cup . It's also full of vitamin C, providing 140% of the daily value per cup Studies have shown that the antioxidant content of kohlrabi makes it a powerful tool against inflammation and diabetes.
Though there are different types of kohlrabi available, studies show that red kohlrabi has nearly twice the amount of phenolic antioxidants and displays stronger anti-diabetic and anti-inflammatory effects. Kohlrabi is rich in both fiber and vitamin C.
From providing essential vitamins and minerals to fighting disease, it's clear that including vegetables in your diet is crucial for good health.
While the vegetables listed here have been extensively studied for their health benefits, there are plenty more vegetables that are also excellent for your health.
but any veggie can belong on your menu, so choose what you love and ensure that you're getting a good mix of vegetables in your diet and use the rest as inspo for future meals you can enjoy in flavorful ways.
( NJS ) The grapefruit diet has been in and out of dieting trends for the past few decades, but Dr. Oz recently declared that “grapefruit’s back for weight loss, and it’s better than ever!” The nutritionist’s new-and-improved grapefruit diet meal plan turbocharges fat-fighting compounds in the fruit using modern science and a host of other super nutrients.
The grapefruit diet was among one of the first fad diets to be introduced to the public. Popularized as the “Hollywood diet,” the grapefruit diet involves eating grapefruit or drinking its juice with every meal.
Supporters of the diet claim grapefruit can help burn fat, quickly leading to weight loss in as few as 12 days. But there’s limited research to support these claims.
If you’ve ever tried a restrictive grapefruit diet from the past, you might wince at the idea of putting the words grapefruit and diet together ever again. But unlike
’80s grapefruit diets that included little more than grapefruit and black coffee, “this is a way of doing it that makes sense and is smart,” Dr. Oz insisted. On top of that, women who have used grapefruit to jumpstart long-term healthy eating report losing up to 30 pounds in 12 weeks.
There are multiple versions of guidelines for the diet, but many sources claim it should last 2 or 3 weeks.
Exciting preliminary evidence from Japan shows that a compound called nootkatone, which helps create grapefruit’s aroma, may significantly reduce hunger and “can stimulate metabolism and ramp up weight loss,” Dr. Petrucci revealed. Every version is low in carbohydrates and calories and high in protein. In some versions, the diet calls for consuming no more than 800 calories per day.
Incorporating low calorie, highly nutritious foods like grapefruit into your diet is a smart and healthy choice — not just for weight loss if that’s your goal, but for your overall health. A single grapefruit contains over 60% of your recommended daily intake of vitamin C.
Vitamin C has antioxidant properties known to protect and strengthen your immune system. In addition to protecting your immune system, research shows that grapefruit consumption is associated with higher intake of magnesium, potassium, dietary fiber, and improved diet quality
Fiber and antioxidant-rich fruits like grapefruit may help protect against heart disease and stroke. Grapefruit’s fiber-rich content may also help you feel fuller and eat fewer calories throughout the day, which may help with weight loss.
Although grapefruit has long been associated with weight loss, more current research is needed to determine the connection between grapefruit consumption and weight loss. Low-calorie diets like the grapefruit diet may result in initial weight loss, but they have their share of health drawbacks. The restrictive diet is also unsustainable, limiting, and confusing. Since no clearly established guidelines for the grapefruit diet exist, it’s impossible to evaluate the full benefits of this diet.
According to the National Institutes of Health, grapefruit juice and fresh grapefruit can be part of a balanced, healthy diet, but it can also interfere with certain medications because it contains a class of chemicals called furanocoumarins. Studies show that furanocoumarins may increase the blood levels of over 85 medications. By slowing down how your body normally breaks down medications in your gut and liver, grapefruit can increase the side effects of these drugs, increasing your risk for complications. For other drugs, such as antihistamines, grapefruit may have the opposite effect, reducing the drug’s effectiveness.
Ask your doctor or pharmacist if you can have fresh grapefruit or grapefruit juice while taking these and other medications.
While nutritious grapefruit certainly can be part of a healthy weight loss plan, it contains no mysterious fat-burning properties. If you love grapefruit,
reap the benefits of this supernutritious food by enjoying a serving before meals. The addition of a half grapefruit or a glass of grapefruit juice before meals may help fill you up so you'll eat fewer calories at meals, potentially losing weight. For added nutrition, choose pink grapefruit, which is rich in beta-carotene.
Along with a well-balanced, calorie-controlled diet, try to include a regular dose of physical activity -- a scientifically proven way to burn fat and lose weight.
( NJS ) Many studies suggest that being physically inactive increases the risk of health issues. Experts have long warned about the potential dangers of a sedentary lifestyle.
However, the connection between being physically active and maintaining cognitive health has been less clear. Now, a new study from the University of Cambridge in the United Kingdom further emphasizes this uncertainty.
Desk and other sedentary jobs are often associated with poorer health, but that’s not an entirely accurate picture, according to a new study. Researchers have found that people who work desk-based jobs are less likely to experience cognitive decline as they age compared to others who work physically active jobs.
The research has found that people with desk jobs are far less likely to experience cognitive decline than those with physically active roles.
“The often-used mantra ‘what is good for the heart, is good for the brain’ makes complete sense, but the evidence on what we need to do as individuals can be confusing,” says lead author Shabina Hayat.
The research appears in the International Journal of Epidemiology.
The study is based on data from the Epic-Norfolk Cohort, a long-term project involving some 30,000 participants aged 40 to 79.
Across an average of 12 years, investigators assessed participants’ cognition, including attention, memory, and visual processing speed. Researchers also administered a reading-ability test that roughly captured each individual’s IQ.
Among the data collected was information regarding levels of physical activity during work hours and leisure time. Measurements of an individual’s physical activity in the Cambridge study combined the two. A total of 8,585 individuals from the Epic-Norfolk study served as the cohort for the new Cambridge study.
The study reports that those with desk jobs — which are typically sedentary roles — have a lower risk of cognitive decline. Moreover, people with lifelong desk-based careers were most likely to be among the study’s top 10% of cognitive performers.
Conversely, people whose jobs involve manual work have nearly three times the risk of developing poor cognition. The researchers also looked at the potential impact of education level on cognition but found little evidence that it was relevant. The team also looked into the relationship between leisure physical activity and cognition. They were unable to draw any strong associations, at least partially, because such activities were “confounded by education, social class, and occupation.”
Confusingly, the data also suggest that leisure physical activity may offer some cognitive protection, though this seems to contradict the study’s main finding that work-related physical activity does not.
The data “reveals a differential in the association between cognition and inactivity during work and leisure,” says the study. Though exactly what that remains unclear, particularly in light of the lower leisure-time activity levels reported by those with physical jobs.
People who were physically active during work were less likely to be similarly active during their time off. The study concludes with an argument for additional research:
“Further studies are needed, in particular, on inequalities across socio-economic groups and the impact of lower education, poor-quality work, particularly for manual labor, and the lack of opportunity and space to be physically active for leisure. All these are key drivers that provide fewer opportunities to build a cognitive reserve to protect for cognitive impairment and dementia in later life.”