Healthy Living

Your Health Guide: How to Choose the Best Vitamin D Supplement

Author , posted on December 6, 2021

Category: Healthy Living

best vitamin d supplement

Did you know that almost one billion people in the world have a deficiency in vitamin D? This vitamin plays a crucial role in your bone and immune health

Often dubbed the "sunshine vitamin", people can get vitamin D through foods, sunlight, or supplements. However, finding the best vitamin D supplement for you can be tricky - you want something that is safe, healthy, and beneficial to your health. 

Supplements are often marred by unhealthy ingredients, low vitamin levels, and improper regulation.

If you have an interest in learning about the best vitamin D supplement, then keep reading on for more information. 

Vitamin D 101

Vitamin D falls under the classification of a fat-soluble vitamin. You have likely heard the terms fat-soluble and water-soluble vitamins.

These are the two main categories of vitamins and all different types of vitamins will fall under them. 

Water-soluble vitamins will not stay in your system for very long - they have a difficult time being stored in your cells and organs. On the other hand, fat-soluble vitamins are stored for periods of time in your liver and fat cells.

You can find vitamin D in certain foods and through direct exposure to the sun. Supplements are also a popular option among many people who need more vitamin D. 

Essentially, this vitamin works in the body by undergoing two different transformations. The first happens in your liver and the second transformation occurs in your kidneys. 

Afterward, vitamin D is ready for use.

So - what exactly does vitamin D do once it becomes broken down? This critical vitamin has many roles and functions in the body, including:

  • Calcium absorption
  • Bone growth or remodeling
  • Decreases inflammation
  • Boosts immune system

It plays a crucial role in maintaining the health of your bones as children and adults and assists calcium in preventing osteoporosis. 

Sources of Vitamin D

The two main sources of vitamin D are sunlight and food. Supplements are helpful for those who have a deficiency or do not absorb enough vitamin D in their diet. 

If you live in a region where you don't get out into the sun very often - you also run the risk of not getting enough vitamin D.

The main sources of vitamin D in foods are:

  • Fatty fish
  • Egg yolks
  • Cheese
  • Mushrooms
  • Beef
  • Orange juice
  • Chicken
  • Milk
  • Cereal

Keep in mind - some of these foods do not initially have high levels of vitamin D and are instead fortified (vitamins are added in) to boost their levels. Additionally, each type of food tends to have different parts of vitamin D. 

Some foods, like mushrooms and animal products, only have vitamin D2 or vitamin D3. These are the two main components of vitamin D and both can increase this vitamin's levels in your body. Some studies show bias towards D3, stating that it does a better job at increasing overall levels, but these studies are still debated. 

One of the best ways of ensuring you are getting enough vitamin D is through sunlight. However, many people have a challenging time getting enough sunlight for adequate vitamin D levels. 

One study in Canada looked at ultraviolet radiation (UV), skin color, and time spent in the sun. They found it was extremely challenging for people to get enough UV radiation throughout the year for maintaining healthy levels of vitamin D. 

They also suggested that people with darker skin color may have a harder time. This study points out similar problems in the United States with people who live in northern regions where winter months are longer or those who do not have consistent opportunities due to work.

Signs of Vitamin Deficiency

If you fall under the category of lack of exposure to sunlight, then you are at a higher risk of a vitamin D deficiency. Who else is at risk?

  • Infants
  • Elderly
  • Dark-skinned individuals
  • Obese individuals
  • Inflammatory conditions

Some of the higher-risk individuals are the elderly. This happens for two reasons. First - they are less likely to go out into the sun as often. Second - their body does not synthesize vitamin D as efficiently.

Women who are post-menopausal are also at risk of vitamin D and calcium deficiencies. Ultimately, there are a few health risks associated with low levels of this vitamin including:

  • Osteoporosis
  • Osteomalacia
  • Fractures
  • Rickets (in children)
  • Cardiovascular disease
  • Cancer
  • Cognitive impairment

Your kidneys and intestines play a critical role in the absorption of vitamin D. People with inflammatory bowel diseases such as Crohn's or celiac disease might need supplements. 

Vitamin D Supplements

How can you determine if you need a vitamin D supplement? The best way for getting accurate results is by having your blood drawn. This can show you where your levels are exactly at and how much vitamin D you need.

There are basic guidelines for how much vitamin you need per age group. These terms are given in international units (IU) or micrograms (mcg).

  • Infants: 400 IU or 10 mcg 
  • Ages 1-70: 600 IU or 15 mcg
  • >70: 800 IU or 20 mcg

If you have a pre-existing condition of osteoporosis, you should aim for 400 to 1,000 IU daily. Older adults and high-risk individuals should consume between 800 to 2,000 IU daily.

Can you consume too much? Yes - there are upper limits in place for vitamin levels. Health experts advise a maximum of 4,000 IU or 100 mcg of vitamin D per day. 

If you practice a vegan or vegetarian diet, you will likely need more vitamin D. You should look for supplements that include up to 1,000 IU. However, if you consume animal products, then you might get away with a 400 IU supplement.

In general, most supplements will range between 400 IU and 1000 IU (10 to 25 mcg). Additionally, some supplements may break down their vitamin D levels into D2 or D3. Try looking for supplements that include D3 rather than D2 for better absorption. 

Best Vitamin D Supplement

Vitamin D3 supplements come from three main forms - algae oil, fish oil, and lanolin. Along with these different forms, you also have the option of choosing how you take your supplement. 

They can come in pills, oils, and sprays. There are a few things you should keep your eye out for when you search for the best vitamin D supplements. 

First - make sure you are buying a supplement that comes from a reputable company or manufacturer. Sometimes, going through small markets and side stores can give you non-disclosed and added ingredients that are detrimental to your health. 

Along those lines, be sure and pick something that doesn't have a lot of additives. You don't need a bunch of sweeteners or coloring mixed into your supplements. For fat-soluble vitamins, it is extremely important that you purchase something within the recommended daily allowance (RDA).

As mentioned earlier, this may change based on your age, risk, and comorbidities. These vitamins can build up in your system and put you at risk of toxicity if you consume too much.

When you are buying a supplement through Canada, there are two things you should look at for credibility. The Natural Product Number (NPN) or the Homeopathic Medicine Number (DIN-HM). 

This ensures that the product you have purchased meets Canadian health guidelines. Lastly, double-check the expiration and any ingredients that you may have an allergic reaction to. 

What Form of Vitamin D Is Best?

With so many different forms of vitamin D out there, it is sometimes challenging in knowing if you are getting the same benefit from oils or sprays compared to tablets. 

One study examined the effectiveness of oils and tablets over the course of a year. One group of participants took 1600 IU per day of vitamin D3. The other group used 1500 IU per day in the form of drops. 

They found that both groups responded favorably to the vitamin D supplements and they showed relatively equal results. 

Are 10,000 IU Supplements Safe?

Some of the best - and most recommended - vitamin D supplements are 10,000 IUs. Is this safe? The recommended daily intake in Canada and in the United States is 4,000 IU. 

However, experts suggest that although 4,000 IU is a safe number for the average citizen to follow, many people who are already at a deficiency could benefit from the increased dosage. 

Most people have been ignoring the 4,000 IU limit for years. Approximately 3% of people who take daily vitamin D supplements are ingesting more than 4,000 IUs.

A study in Canada looked at the safety and health risks of taking this high dosage. One group was assigned 400 IU/day, the other 4,000 IU/day, and the last group 10,000 IU/day. 

Then, the researchers analyzed the patient's calcium, creatine, and calcium excretion. They also assessed serum 25-hydroxyvitamin D which is the main form of vitamin D found in your bloodstream. 

It is the go-to marker that physicians and researchers look at when determining vitamin D levels. 

Overall, they found that all three levels were safe for use. Only a small percentage (less than 5%) had hypercalcemia. This was a greater risk in the groups taking higher levels of vitamin D supplements, but it was not significant.

This study helped show that 10,000 IU vitamin D supplements are safe for use. 

High-Dosage Vitamin D Studies

You already know that the best vitamin D supplements include the D3 component and can come in pill, oil, or spray form. The best supplements also provide you with the most bang for your buck - this means that they will offer higher levels of vitamin D that your body can absorb. 

While you do need to watch out for toxicity signs and symptoms, these are rare and most people can safely take up to 10,000 IU per day. 

Another study examined high-dosage vitamin D supplements and their role in inflammation with COVID-19 patients. People with COVID-19 and had deficiencies in vitamin D were divided up into groups.

One group received what is called "Pulse D therapy." This form of therapy gives patients extremely high dosages of vitamin D under a controlled setting. The researchers in this study administered 60,000 IUs daily for up to 10 days. 

The control group did not receive any added vitamin D supplementation and continued with treatments. After the course of treatment, inflammatory markers were significantly reduced in those who took high amounts of vitamin D. 

In the control group, the inflammatory markers did not show any significant changes. Additionally, there were no adverse side effects in the group who had received the vitamin supplement course of treatment. 

Buying Vitamin D Supplements

Where can you purchase affordable and quality vitamin D supplements? Canadian pharmacies are a great choice for finding affordable prescription and over-the-counter medication.

Additionally, by choosing a qualified online pharmacy, you can rest easy knowing that you are getting quality medications at a fair price. Supplements do not require a prescription and you can simply purchase them.

However, you can also save money on your prescription medications. Americans pay almost 3.5 times more on brand-name prescriptions than the rest of the world.

Canadian pharmacies can help save you hundreds of dollars on costly prescription medication and supplements.  

Find Your Online Pharmacy

Have you been searching for the best vitamin D supplement? You want something without added ingredients that provide you with high-quality vitamin D3 compounds. 

Additionally, high amounts of vitamin D have shown effectiveness in boosting vitamin D levels in the bloodstream and reducing inflammatory markers. In return, you can live a healthier, fuller life without the risk of bone density losses. 

If you have questions on finding the right medications or supplements for you, visit our website or contact us today. One of our representatives will be happy to direct you to the right medication for your health needs. 

Works Cited

15 Tips for Having a Healthy Relationship During a Pandemic

Author , posted on October 18, 2021

Category: Healthy Living

healthy relationship

All relationships always come with trials and tribulations. These can become even more challenging when external factors are added in. For many couples, the pandemic was this factor.

Experiencing lockdown hit a lot of peoples' love lives harder than they could have ever imagined. On top of the stress of the world, there were still regular relationship stressors to overcome. 

But it's not impossible to have a thriving relationship during these times─ even with pandemic worries. Keep reading to find out 13 tips for how you can maintain a healthy relationship during a pandemic.

1. Strengthen Communication

On any normal day, it's extremely important to have strong and open communication to keep a healthy relationship. But with the pandemic, you'll need to put even more effort into making sure you and your partner are on the same page. New issues have been added to your plates that you may have never experienced together before so it's important to share feelings around them.

Effective communication focuses on both verbal and nonverbal elements. Just because you might not have said you didn't like something your spouse did doesn't mean you didn't make a gesture or face of disapproval. Letting situations like these linger can turn small hiccups into big problems. 

Being aware at this level is important for also being able to identify poor communication. Signs of poor communication may include things like:

  • Being passive-aggressive
  • Being overly aggressive
  • Shutting down instead of expressing yourself openly
  • Using the silent treatment
  • Being dismissive
  • Being argumentative
  • Not listening to the other person

Eliminating these communication issues is just as important as building healthy habits around communicating. Also, remember to talk about issues that may be currently affecting your situation. Aim to be a nonjudgemental open ear for your partner when they need it.

2. Make Time For Each Other

The pandemic changed a lot of people's work situations which made it more difficult to make time for loved ones. Some people started working from home which is a huge change they needed to get acclimated to. Others are considered essential workers and actually needed to be at their jobs even more.

Both scenarios can cause wedges in your relationship. For instance, people who started working from home may have felt like this would allow them more time to spend with family. However, many employees found difficulty in working from home, such as setting boundaries to efficiently juggle family and home life.

If you don't live together, you'll need to be proactive about making space for your relationship. Make sure that you're utilizing different lines of communication including phone calls, texts, and video chats to fill in the spaces when you can't physically be together. 

Whether you're working from home or serving longer hours, there will need to be a discussion about setting aside designated quality time. This way your partner doesn't become intrusive when you need to focus. Meanwhile, they won't feel neglected and you won't be frustrated if you still have your time to rest.

3. Give Each Other Space

On the other side of needing to make time to see each other more, you have couples who are struggling with seeing each other too much. If you live together during lockdown then you already know how challenging it can be to spend copious amounts of time with someone. This doesn't mean that you love them any less─ but everyone needs alone time.

Both of you are well aware of the changes of how much time you'll be around each other. In this case, it shouldn't be awkward to set up some boundaries that allow for each of you to get the amount of time alone you need to reset and recharge. Understand that even if you partner asks for some space, it's more than likely not about anything negative pertaining to you.

4. Don't Take Things Personally

This is the perfect time to mention the next point. 84% of adults reported feeling at least one stressed-related emotion due to the pandemic. Evidence of these statistics can clearly be seen in many relationships around the country.

Try to be understanding about the fact that there may be things that you and your partner will need that you might not have needed before. You might also experience sides of them that you haven't really experienced before. A lot of this depends on how long you've been together.

But regardless of time together, it's important to understand how these trying times might affect them. It's best not to take things personally if your partner is stressed or anxious. Practice those healthy communication skills and figure out how you can support them through it.

5. Increase Self Care

Most couples don't have to worry about the pandemic just affecting their relationships. You also still need to consider your personal health. Neglecting your own needs can cause issues in how you show up as a partner.

One of the best tips for how to have a healthy relationship is to take care of yourself. The healthier, happier, and more balanced you are, the easier it is to pour into your relationship. Make sure you keep up with medical visits for your physical, mental and emotional health.

Also, be cautious if you go out of the house and follow your state's regulations for pandemic requirements. If you had medical issues prior to the pandemic, then it's even more important to set parameters in place that will keep you healthy. Here are some steps toward self-care you can take:

  • Schedule necessary medical appointments
  • Exercise regularly
  • Get some fresh air daily
  • Eat foods that boost your immune system
  • Take up fun new hobbies
  • Meditate often
  • Start journaling
  • Be intentional about the media you expose yourself to (TV, music, social media, etc.)
  • Rest when needed

Stay on top of self care and encourage your partner to do so as well. Doing so can help both of you to show up as your best selves even during a pandemic.

6. Schedule Regular Check-Ins

One way to build healthy relationships is to stay on the same page. Sometimes couples struggle with this because they don't communicate enough. But this doesn't have to be difficult.

You and your loved one can know exactly how the other person is feeling by doing regular check-ins with each other. Checking in regularly could be as simple as a weekly conversation about your thoughts and emotions. It can also be a quick daily question like "On a scale of 1-10, where are you emotionally today?".

Normalize regular check-ins so you both can navigate each other's daily emotional states more intentionally. Taking the other person's feelings into consideration can also strengthen trust in your relationship. 

7. Plan Fun Things Together

Some people may become overwhelmed and bored with the monotony of being in a pandemic. These emotions could turn into negative behaviors that leak into the relationship. You can avoid this by planning fun things to do together often.

Of course, there are restrictions during the pandemic. However, this doesn't mean you can't be creative and still have date nights. Think about some indoor or safe date options that you can your partner can enjoy to keep things exciting.

8. Go Outside

Many people don't think about the negative effects of staying indoors. Getting some fresh air is essential to how you function. Although this might not seem like relationship advice─it is. 

Again, the more you take care of yourself, the easier it is to be a good spouse. Giving yourself some time outdoors can be just what you need for a clear head and open mind. Staying inside too long can have negative effects on your mood, sleep partners, and overall emotional capacity. 

Avoid these symptoms affecting your love life by simply taking a quick walk or sitting outside your house daily. This could be a great opportunity for you and your partner to schedule some quality time. Also, remember to get adequate amounts of sunlight for Vitamin D needs. 

9. Develop Emotional Intelligence

Emotional intelligence is how we identify and manage our emotions, as well as those of others. Developing a keen sense of emotional intelligence can make you a more understanding, compassionate, and empathetic partner. It can also reduce a lot of frustration in the relationship overall. Here are some ways you can exercise your EQ muscle:

  • Becoming more self-aware
  • Being aware of how others around you feel
  • Doing self-evaluations regularly
  • Being realistic with yourself (and your emotions)
  • Practicing empathy and compassion
  • Being open and honest 
  • Taking care of your physical and mental states

Getting to a point where you have high emotional intelligence is a journey in itself. But you can make small efforts every day to improve your EQ. 

10. Use Social Media Wisely

Romantic partnerships in the digital age have become more complicated than ever before. Technology has added a new layer of worries for some couples which is mostly due to the usage of social media. The negative effects of cell phones are invading people's relationships before they even know it.

Recent studies show that 23% of participants say they've experienced jealously or uncertainty in their relationship due to how their partner interacts with others online. It's your responsibility to make sure that you don't provoke feelings of distrust in your partner. Stay hyperaware of how and how often you use these social platforms and be honest with your partner.

Another thing to watch out for is comparing your relationship to others. In the same study mentioned earlier, 28% of all social media users admitted to sharing things about their current relationship or dating life. You might be watching people thrive in their relationship but just know these are glimpses of their lives.

In reality, we never know what is happening behind closed doors of someone else's life. Avoid holding your relationship up to anyone else's standards but your own. Talk to your partner about the characteristics of a healthy relationship that you want to develop.

11. Be Intentional With Intimacy

Stress is a known killer of libido. At times when stress levels are sky high, it can be difficult to maintain healthy relationships. The need for intimacy is sometimes neglected by one or both people and this can cause a downward spiral.

Be proactive with making sure that you and your partner are tending to the romance that you both crave. Carve out time to be intimate and be understanding of each other's needs. If you're having issues with this, consider reaching out to a professional for counseling or ask a medical expert for tips and solutions.

12. Build a Solid Support System

The truth about relationships that many people get wrong is that you don't need to play every role for your partner. And sometimes you just can't. It's essential to have other supportive relationships around as well.

Keep in contact with family and have meaningful conversations with friends often. This is another great way to give each other space healthily. It's important to still have your own life.

As a unit, you and your loved one can reach out for professional support for the relationship. This could be someone like a marriage counselor or relationship therapist. Find someone who is a good mediator that you both can trust. You may also want to have separate mental health counselors to make sure you're continuing to stay balanced and grow as a person.

13. Stay Committed

Even when things start to get difficult, you must stay committed. Don't lose hope when things get a little rocky. As long as you and your partner agree to put in mutual effort things will turn out alright.


Having a Healthy Relationship During a Pandemic Is Possible

No matter how tough things may seem now, there are multiple ways to work through most situations. The most important part is that you and your partner both stay committed to building a healthy relationship. 

Use these tips as a starting point and remember to take it one day at a time. If you need assistance with your wellbeing and healthcare options at this time, feel free to contact us today.

Works Cited

Here are the Negative Effects of Staying Indoors Too Long

Author , posted on July 20, 2021

Category: Healthy Living

negative effects of staying indoors

Did you know that, according to SnowBrains, the average American spends more than 90% of their life indoors? About 6% of their time is spent in automobiles, with the other 87% spent inside. This only leaves 7% of their lives having been spent outdoors.

Even though it’s common, this doesn’t mean that it’s okay. If you’ve noticed that you’ve been spending too much time inside recently, you may have noticed some of the negative effects of staying indoors.

Have you been feeling sluggish or depressed? Does it seem like, when the sun is out, it isn’t actually out at all? Or maybe you keep getting sick and don’t know why.

All of these problems could be caused by your staying inside too long. But how do you know if that’s the cause? If you don’t know, you might feel stressed about your physical or mental health.

In this article, we’ll review the negative effects of staying indoors too long. We’ll also help you get back on your feet and outside. Finally, you can start feeling great again. Read on to learn more.

The Negative Effects of Staying Indoors on Your Mental Health

One of the reasons why you shouldn’t stay indoors too long is that it can have negative effects on your mental health. These effects can include sleep issues, mental health issues related to a lack of sunlight, mood swings, appetite changes, and more.

Sleep Issues

What happens when you stay indoors? One of the worst things that can happen is sleep issues. This is because you need exposure to sunlight so that your body’s circadian rhythm can function properly. Your circadian rhythm regulates things such as:

  • When your body wants to fall asleep
  • When your body wants to wake up
  • Your metabolism, hormones, and body temperature

When your circadian rhythm isn’t functioning properly, the time you fall asleep and wake up, as well as many of your essential functions, might be negatively affected. And your circadian rhythm is affected by darkness and light.

When it’s the daytime, your brain naturally releases signals in your body that tell your body to wake up. At night, the opposite happens, with it releasing melatonin, which helps you sleep. This is all regulated by the circadian rhythm.

Unfortunately, when you spend a lot of time inside, you aren’t actually getting the sunlight needed for this process to work.

As a result, your sleep schedule will be negatively affected, with you getting tired at the wrong time (or not getting tired at all and suffering from insomnia).

If you’ve found that you have this problem, now you have a reason why you should go out.

Start your day by going for a walk around the block, get some fresh air, and have the sunlight pouring in through your windows when you have to be inside.

Hopefully, this will help you with your sleep issues. If you continue to have them, you should combine going outdoors more with medication or treatments your doctor suggests.

Mental Health Issues Related to a Lack of Sunlight

If you’ve been feeling depressed lately, this could be because of a lack of sunlight from not going outdoors. Because the sun has the combined effect of improving mood, synthesizing vitamin D, and helping our internal clock, it’s essential for good mental health.

Of course, there are many other reasons you might be feeling depressed, whether it’s the stage you’re at in your life or clinical depression.

For this reason, it helps to combine going outdoors more with whatever your therapist or doctor recommends.

Mood Swings

When you’re less social and more sedentary, there’s an undeniable impact on your moods. If your serotonin is low, this makes you feel low, too. For your body to produce more of it, you need exposure to sunlight. So you won’t have much serotonin if you’re inside all the time.

To up your serotonin levels and your mood, step outside. Depending on how your brain produces serotonin, you might also have to practice yoga, see a therapist, or take medication to help boost it.

Appetite Changes

Another issue caused by being outside less is a change in your appetite. This is because the aforementioned circadian rhythm has an impact on your appetite. If it’s not regulated properly with the right amount of sun, your body will be confused about when it’s hungry.

This is only one of the ways in which staying inside too long has a negative effect on your appetite.

Additionally, when you’re inside for long hours, you’re often sedentary, staying in bed or sitting on the couch too long watching TV or spending time on your laptop.

This type of behavior can impact your appetite in two ways: you might lose your appetite or feel much hungrier than you usually would. You might find that you’re skipping meals or overindulging in junk food.

Whatever you end up doing, having an appetite such as these will eventually have negative consequences on your health. You could end up gaining weight or losing too much of it without gaining any muscle.

To deal with these problems, there are several things you need to do. First of all, change your eating schedule and diet so that you’re eating the right foods at the right times.

Then, remember to fight off the sedentary lifestyle by standing at your desk when you’re working or getting up to stretch.

Additionally, go outside much more often for exercise. This will reset your circadian rhythm and help you have your appetite back at the right time.

It will also be beneficial if you want to lose some of the weight you’ve put on from being inside too much.


The final negative mental health effect you can experience when not going outside is anxiety. If you start to feel like you’ve been cooped up for too long, you might feel restless or anxious. When this happens, you might feel more upset or irritable.

There are also issues with social anxiety. If you spend a lot of time indoors, only watching TV or on your device, you’ll start withdrawing from your family and friends.

This can make you feel isolated, which can in turn make you feel like there is no one to connect with. You might even start not wanting to leave the house and forgetting about how to take care of yourself properly.

To escape this negative anxiety cycle, it can help to go outside. By being out in the sun, you can wake up your body again. By exercising outside, you can start pumping out more endorphins, which will lift your mood.

Additionally, if you join friends outside, you’ll feel more connected to other people around you, alleviating the symptoms of social anxiety.

Remember that with mental health issues like anxiety, you should also speak with your doctor to talk about any underlying causes or whether there’s additional medication or therapy you should be using.

Negative Effects of Staying Indoors on Your Physical Health

In addition to being bad for your mental health, staying indoors can also be detrimental to your physical health. Issues you may experience include poor posture, lowered vitamin D levels, weakened immune system, and weight problems.

Poor Posture

When you’re spending a lot of time indoors, you’re usually sitting down in one place for an extended period of time. Unless you’re constantly doing HIIT workouts or yoga, this can have a very negative impact on your posture.

How does this happen? When you’re sitting still in one place, you’re putting a large amount of pressure on your spine, neck, and back muscles.

Of course, if you have an ergonomic chair that provides back support, this can help. But it still isn’t enough.

To keep your posture from suffering too much, remember to get up from your chair regularly when you’re at work. If possible, it can also help to use a standing desk.

But most importantly, get outside as often as you can. This will guarantee that you aren’t sitting around.

Instead, you’ll be going out for walks or exercising. You’ll also feel energized, which will keep you from slouching when you return home.

Lowered Vitamin D Levels

One of the biggest problems with staying indoors is that you aren’t getting the vitamin D you need from the sun to be healthy. Vitamin D is important for keeping your bones healthy, so if you’re older, it’s especially important that you spend some time outside.

Additionally, having low vitamin D can make it more likely that you would develop diseases such as diabetes or develop high blood pressure.

Even if it’s only for an hour a day, going outside a bit more to get a natural dose of vitamin D will have profoundly positive impacts on your physical health.

Weakened Immune System

Another issue caused by staying inside too long is a weakened immune system. This is because of the aforementioned issue with vitamin D. If you have a vitamin D deficiency, your immune system will end up being weaker.

As a result, you’ll end up getting sicker more often. This will also keep you inside, which can end up causing some of the additional problems we’ve listed in this article.

To protect yourself from this, start going outside more often. In addition to having an improved immune system, you’ll also have reduced inflammation levels, an added bonus of being out in the sun.

Weight Problems

If you stay inside too long, you’ll end up having weight problems. This is for several reasons. First of all, if you’re feeling sluggish and like you have low energy (or even depression) from being inside too long, the last thing you’ll want to do is exercise.

Additionally, you’re more likely to graze or snack when you’re indoors.

If you spend more time outside, then the times you eat will be more likely to be planned meals.

Eyestrain (and Related Issues)

When people spend a lot of time indoors, they inevitably spend hours in front of a television, their work computer, or a device such as a cell phone or a tablet. If you do any of these things for hours at a time, you’ll end up with eyestrain.

There’s the additional issue too of not having great mental health if you spend too much time on electric devices.

Whether you have a Facebook addiction or spend too much doomscrolling to catch up on negative news out there, you can end up feeling depressed or alone. It’s best to get outside and catch up with the great outdoors instead.

Meditation can help, too. Both your mental and physical health will end up thanking you.

Need More Information?

Now that you know about all the negative effects of staying indoors, you might need some additional information. Maybe you want to learn about tips you can follow to make sure you get time outside even if you have a busy indoor work schedule.

Or maybe you want to learn about fun, healthy outdoor activities you can do with the whole family.

Whatever information you need, we can help. At Pricepro Pharmacy, we’re experts when it comes to your health. We also offer the best medications you need. To learn more about how we can help, contact us now.



Works Cited

A Detailed Guide on the Importance of a Balanced Diet

Author , posted on July 17, 2021

Category: Healthy Living

importance of a balanced diet

When did you first go on a diet, how long has it been, and have you achieved the results you set out to yet? 

Chances are, it's been years, and you haven't reached your goal yet. Why? Over 80% of diets fail. It's time you focus on the importance of a balanced diet rather than fad diets and weight loss pills. 

But with a booming diet product industry, it's hard to sift the fact from the fiction. If you want to have optimum health and a body that supports you, the key is consistency, not extreme measures.

In times of desperation, it's easy to resort to a quick fix; it's time to learn about a sustainable approach to nutrition and health. 

Read this detailed guide to why you need a balanced diet for excellent health. 

What Is a Balanced Diet 

This may seem simple, but there are many components to a balanced diet that often get forgotten. A trend towards healthy eating is increasing, but this does not mean more people are eating a balanced diet. 

Orthorexia Nervosa is the focus on and obsession with eating healthily. However, many people with these tendencies end up eliminating entire food groups in an attempt to be healthy. Although many people may not have an eating disorder, many people exhibit tendencies towards this way of eating.  

This is not a balanced diet. 

You'll have heard the trends: 'carbs make you fat,' 'protein burns fat,' 'MCT oil boosts metabolism.' All these trends encourage you to limit or increase certain food groups. 

A balanced diet incorporates all aspects of natural foods. Ultra-processed foods aren't necessary for a balanced diet, but you shouldn't penalize them and eliminate them 100% unless you're happy to. Again, balance is key. 

How to Have a Balanced Diet 

So what does a balanced diet look like? You need to incorporate all the key natural foods and food groups as defined by the Dietary Guidelines for Americans. This includes: 

  • Protein (5.5 ounces per day)
  • Vegetables (2.5 cups per day)
  • Fruits (2 cups per day)
  • Whole grains (3 ounces per day)
  • Seafood (8 ounces per week)
  • Low-fat dairy (3 cups per day)
  • Oils (27g per day)
  • Refined grains (no more than 6 ounces per day)
  • Calories from processed/ultra-processed foods (no more than 270kcal per day)

This is only a basic list of recommendations, and for each group, there are extra considerations. The takeaway message from these guidelines is that a well-balanced diet is essential if you hope to meet the recommendations. 

The shift towards intuitive eating is good for the population; ask yourself if your meal is healthy, and you probably already know the answer.

Looking at your plate, you should be able to tell what each food is. The closer your meal is to the foods in their natural form, the better. If you have a meal with a list of ingredients you've never heard of, it's best to limit your consumption of these foods.

An easy way to make sure your diet is balanced is to visit the grocery store and add plant foods to half your plate in each meal. 

Balanced Diet for Weight Control 

Your calorie requirements are different depending on your age and sex; adult males need around 2500kcal, and adult females need around 2500kcal. However, this varies depending on your activity level. 

Obesity is nothing new to America; around 69% of Americans are overweight or obese. It's widely accepted that being overweight increases mortality, blood pressure, and cholesterol. If you're overweight, you're at higher risk of type 2 diabetes, coronary heart disease, stroke, and more. 

It's not that we're overeating; the problem is what we're eating. 

The typical American diet is high in calorie-dense, ultra-processed food. A switch to natural, whole foods would mean an increase in the volume of food eaten for most people while still consuming fewer calories. 

If you're trying to lose weight, incorporating balance into your diet is the single, best thing you can do. There is no need to be hungry, and you can eat a variety of foods that means you won't get bored with your diet. 

If you have constant cravings for sugary foods and feel like you put on 7lbs if you look at a hamburger, you may have problems with insulin and blood sugar; this makes weight loss harder. It's worth visiting a healthcare practitioner for a blood test. 

Balanced Diet for Gut Health 

One of the most groundbreaking areas of nutrition science in 2021 is gut health. Our gut has a direct link to our brain, affecting metabolism, immune system, happiness, health, and cravings. 

We have millions of bacteria in the gut that are well adapted to thrive on the foods that are most abundant in your diet. 

Whereas virtually every other area of nutrition is contested, everyone agrees that a diverse, plant-based diet is excellent for the gut microbiota. Fermented foods and immune-boosting foods will help nurture good bacteria and keep you healthy. 

A healthy gut will help you with digestion, weight loss, happiness, and general health. Don't underestimate the importance of looking after your gut; add plant foods to every meal you eat. 

Balanced Diet in Disease 

21st-century medicines and vaccinations and have decreased our risk of dying from plague and acute illness. However, our risk of developing chronic disease is increasing, many of which are directly attributed to an unhealthy diet. 

1. Type 2 Diabetes

As the prevalence of obesity increases, so does diabetes. Type 2 diabetes is when your body becomes resistant to insulin (the hormone that lowers your blood sugar), and you can't regulate blood sugar levels. 

If you have chronic high blood sugar, you'll experience tiredness, headaches, increased thirst, frequent infections, and vision problems.

A balanced diet low in sugar can help regulate your blood sugar and nurture the body into responding to insulin again. In many cases, diabetes is reversible with diet and exercise changes. 

2. Cardiovascular Disease 

Cardiovascular disease is an umbrella term for conditions that affect the heart and blood vessels. Fatty build-ups around the arteries usually cause it, and a high-fat diet is one of the main risk factors. 

Cardiovascular disease is one of the leading causes of mortality in America. 

Developing a balanced diet helps to regulate cholesterol and fatty deposits around the body. Increasing intake of vegetables and exercising is essential to managing cardiovascular diseases. 

If you're at risk of cardiovascular disease, you should take a careful look at how much fat and sugar you're consuming. 

3. Gastroesophageal Reflux Disease (GERD)

GERD is a dietary condition where stomach acid flows back up the esophagus; it's a common condition in America and can vary in severity. 

While a small amount of acid reflux is normal, you may have GERD if you're experiencing chest pain, regular heartburn, difficulty swallowing, or regular food regurgitation. 

A balanced diet is the best thing you can do to prevent GERD; you're unlikely to develop GERD if you're eating well. However, if you do have the condition, a specialist GERD diet plan can help to relieve your symptoms. 

This may include avoiding high-fat foods, citrus foods, spicy foods, coffee, and alcohol. However, GERD should always be treated by a dietitian or nutrition professional to ensure the plan is appropriate and safe. 

4. Irritable Bowel Syndrome (IBS) 

10-15% of Americans have IBS. The main symptoms of IBS are abdominal pain and difficult bowel movements. The exact causes are unknown, but the first-line treatment is always a dietary modification. 

Some people find that a healthy, balanced diet is enough to eliminate their symptoms. Others have specific trigger foods that they have to avoid. For almost all IBS sufferers, a balanced diet will help symptoms enough that a medicated approach isn't necessary. 

Barriers to Having a Balanced Diet 

No one is disputing the idea that a balanced diet is good, and everyone knows what they should be eating. But for some reason, we don't. The lure of fast, convenient, tasty food proves too much for many of us.

There are entire branches of science dedicated to behavior change, and food intake has been studied extensively. There are five key barriers to changing food habits that people battle with. 

1. Habit 

The first barrier to dietary behavior change is simple. We're not in the habit of eating a balanced diet. It takes ten weeks to make a new habit - that's a lot of meals, consistency, and motivation. 

Breaking a bad habit as fundamental as food choices is difficult. Don't underestimate what you're doing; it's not just a diet, it's a significant lifestyle change. 

Professional support can be exponentially helpful if you're changing your diet. A dietitian, nutritionist, or other health professionals can give you ongoing support and keep you accountable for the time it takes to build your new habit. 

Set yourself a 10-week goal, with 1-week sub-goals to remind yourself of the bigger picture when your motivation is low. 

2. Taste Preference 

Another common reason for failing to eat a balanced diet is a taste preference. People prefer junk food, and that's that. Or is it? 

Convenience food has been carefully engineered to keep us coming back for more. Our gut bacteria and taste buds become accustomed to the food we eat most often. It's the gut-brain connection that tells us we want that hamburger instead of a salad. 

Many people find that after 30 days of eating a diet without ultra-processed foods, they no longer crave these types of food—experiment with cooking with a range of foods, making gourmet alternatives to fast foods. 

If you crave junk food, it may be worth detoxing from it for a short time to see if your cravings change. 

3. Money 

The perception that healthy food is expensive is not always correct. Yes, some healthy food is pricey, but so is take-away. There are plenty of ways to make a healthy meal for almost no money. 

A quick google search for 'cheap healthy meals' will reveal many options you'd never thought of. A great way to make cost-effective, healthy meals is to bulk buy and freeze. Then you have leftover meals for when money is tight. 

4. Convenience 

The real beauty of ultra-processed food is the convenience - there's no denying it. However, there are ways around this.

First, preparation is critical. Plan your balanced meals at the start of the week, do the necessary shopping and food prep when you're feeling motivated. Next time you're about to stop at the drive-through, remind yourself of the food that you've prepped at home. 

5. Family and Friends 

Finally, the influence of friends and family is so important to acknowledge when you're changing a food habit. It's so challenging to eat well if people around you are doing the opposite. 

If your family are on board, that's great you can motivate each other. However, all too often, they aren't interested in making changes.

If you're the cook, try making a meal with two components. Half the meal can be nutritious and balanced; the other half can be whatever your family is craving. Then all you need to do is adjust the ratio of which parts of the meal are on each plate. It's a win-win for everyone at the table. 

Don't Underestimate the Importance of a Balanced Diet 

There you have it, a detailed guide to the importance of a balanced diet. Hopefully, you're feeling well informed and motivated to make a change. 

The only real barrier to behavior change is your own mindset; the sooner you shift it, the sooner you'll begin to feel better. 

If you're ready to be happy and healthy, there's no better time than now. 

Did you find this article helpful? Contact us today for more educational advice about protecting your health. 

Works Cited 


How to Have Meaningful Conversations, and the Benefits of Doing So

Author , posted on July 14, 2021

Category: Healthy Living

how to have meaningful conversations

Social interaction is an integral part of being human. Research shows that our mental health is reliant on social connection and having a support network. 

Part of making social connections is our ability to have good conversations. We've all been there at a business meeting or event and not had anything to say to someone we meet. 

You can avoid those awkward moments of small talk or speaking to pass the time. You need to know how to have meaningful conversations. 

Once you read our list of tips for meaningful conversation, you'll never want to run away from a terrible discussion about the weather or what you had for lunch ever again!

Why You Need Meaningful Conversation

A conversation that goes beyond surface-level is essential for our health and wellbeing. Connecting with others makes us feel accepted and understood. It makes us feel like we are not alone in this scary world. 

Meaningful conversations are comforting and critical for growth and self-development. One of the many benefits of meaningful conversations is that you are more likely to learn something you didn't know. 

If you have reflective conversations that aren't self-serving, you are more likely to feel fulfilled in life. 

We need deep conversations for our long-term happiness. Higher wellbeing is scientifically shown to be associated with less time alone and more time having meaningful conversations. 

How to Have Meaningful Conversations

Less time talking about pointless things, more time speaking with intention and finding meaning. Here's how to make conversation well: 

1. Be a Good Listener 

The first rule of any decent conversation is to listen. And we mean listen. Not just hear that the other person is talking, ready to go in with your next point. 

Listen to the message the person is trying to convey to you. Why are they saying what they are saying? Try to reflect more on the point someone made rather than immediately reacting to them. 

If you listen to understand, not just speak, you will find the quality of your conversations drastically improving. You will be fully present in discussions and give more thoughtful input. 

2. Ask Thoughtful Questions

Why are you making conversation with someone? Is it because you want to tell them all about yourself? Or is it because you are genuinely interested in what they have to say?

You can only really get to know someone if you ask them questions about themselves. But it would help if you thought carefully about the questions you ask. It's easy to ask someone something basic like 'what's your favorite color,' but more challenging to ask 'what is it about this color that draws you to it'. 

So instead of asking what your hobbies are, try asking what they like about those hobbies. Ask people what made them choose the job they have. 

If you always remember to ask why it will drive more meaningful connection. It would help if you did this in a subtle way that doesn't seem creepy, though. Be thoughtful and intentional about the questions you ask. 

Don't only ask questions because you think it will make you sound more interesting; ask questions because you are genuinely interested in the answers. 

Ask questions that will elicit a more thought-through response too. If you ask things that require a yes or no answer, you will kill the conversation before it's started!

3. Be Yourself

People can spot a fake a mile off. If you want to have meaningful conversations and build connections, you need to be yourself. 

You know how to be you; it doesn't take much effort. So don't try to pretend you are someone you are not or that you like things you don't like because you think it might impress someone you are talking to. 

Share your honest opinions and thoughts; it will make you come across as much more authentic. Remember that nobody's opinion is more important than another. 

People will like you for who you are, not for who you pretend to be. Not everyone needs to like you, and remember, that's completely ok. 

4. Remember Points From Previous Conversations

A great way to build a strong connection with someone is to bring up topics you remember they have previously told you about. 

If you remember, someone told you they love meditation and the benefits it has on their wellbeing. Bring that up in your following conversation; it shows you listened to what they had to say last time. 

Did they tell you about a special event or someone special in their life? Ask how that person is doing. It shows you took the time to retain the information they shared with you.  

5. Don't Waste Time

Don't have a conversation with someone for the sake of it. If you are trying to get something from the person or promote yourself, they will tell.  

Wasting people's time because you want to use them for something won't help you build meaningful connections. 

6. Make People Laugh 

Having a sense of humor is a life skill. Being able to make people laugh boosts your attractiveness and improves your ability to be a leader. 

Not only that, it is excellent for your mental health, increases the oxygen and blood flow in your body, and releases happy hormones. Who doesn't want to laugh!?

If you strike up a conversation with someone new, one of the best things you can do is make them laugh. Keep the joke appropriate to the situation and light. 

Making someone laugh immediately makes them feel relaxed. Laughter even lights up the part of the brain that improves attention span and decision making. 

Get practicing your jokes! Dad jokes aren't an approved way of making people laugh! 

7. Read the Room 

From the previous point, if you go into a room full of people discussing a serious topic, you can't start cracking jokes. It will come across as inappropriate and as if you haven't paid attention to the room's energy. 

Reading the room's tone and understanding what people are expecting from a situation is another great life skill. Knowing when not to talk is just as important as knowing when you should speak up. 

If someone tells you a close relative has died, you aren't going to start making jokes about death. 

Observe the situation you are in and act appropriately. If you are attending a business meeting, you will not start connecting with people by telling them about your sex life.

Keep the conversation appropriate, and you will be able to seek out meaningful conversation. 

8. Don't Boast About Yourself

People don't care what you have been up to. They love to talk about themselves. Given the opportunity, people will talk about themselves for hours; it's the topic they know the most about, after all!

So if you want to have better conversations, don't boast about your achievements. Your merits will naturally come up in conversation without you boasting about them. 

Stay humble, and people will gravitate towards you. Nobody likes a know-it-all who loves themself a little too much. 

9. Make People Feel Special

Another way to inspire exciting conversations and more profound connections is by making people feel special. If you can be genuinely happy for them and the things they have achieved, you will feel more connected to them. 

Maybe the person has something you have always wanted, like their own business or a great investment portfolio. Being envious of people who have something you want won't help you have a good conversation. 

Congratulate people on their achievements and see what you can learn from them about how they got to where they are today. 

If you can show people how special they are, they will appreciate you. 

10. Repeat Things They Say

As we already established, if you want to have great conversations, you need to be a good listener. You have two ears and one mouth for a reason, remember! 

A great way to show you have genuinely listened and retained something someone has told you is if you can repeat what they say to you. Ask follow-up questions about something they told you about earlier.

If you repeat points made previously by your conversation partner, it will prove you are present and engaged in the discussion. 

11. Let the Conversation Flow

Don't try to steer a conversation in a way that will serve you. Perhaps you want to tell someone something about yourself, so you try and send the conversation in that direction. Doing this won't help drive meaningful conversations. 

Let the way you speak with someone flow naturally and take the course it needs to. You never know; you may be surprised about the direction you go in. You could end up learning something completely new you never thought you would discuss. 

13. Find Common Ground

Another easy way to connect with people on less superficial levels is to find something you have in common.

Do you both have the same passions? Perhaps you both have children of a similar age? Maybe you have experienced similar hardships in life. If you can connect over a shared experience, you can quickly build a connection. 

How to find out about common ground? By asking questions, of course. 

14. Offer to Help 

Showing genuine interest in someone's life and struggles helps you to build a deeper bond with them. One way to show you care is to offer help to someone if they need it. 

We all want to find meaning in our lives, and offering service is a way to do this. If you can offer advice or support if someone is seeking it, you will become memorable. 

Perhaps your conversation partner is looking for a new job, and you know someone recruiting in their field of work. Offer to make an introduction. 

Remember, you can share your network with others, too; this will help them trust you and likely return the favor for you should you ever need it. 

15. Don't Act Superior

People don't like being talked down to or looked down on. Don't think or act like you are better than anyone else.  

Doing this is a surefire way to get people's backs up and not want to engage with what you have to say.

Think of everyone as equal. Job status, family status, wealth are all superficial measurements of importance in our society. We are all human, and the sooner we realize this, the kinder we behave towards others. The kinder you are, the more high-quality the conversations you have will become. 

16. Be Empathetic

On the same train of thought as the last point, try to express empathy in your conversations. If you make people feel understood, you can build a great rapport with them. 

Being empathetic doesn't mean you should make the conversation about yourself, though. You may feel like telling someone about a time you went through something similar is empathetic. It could make them feel like you don't care about them and want to talk about yourself. 

For example, if someone is telling you about how stressed they are, listen carefully and offer meaningful advice. 

17. Be Intentional With Your Body Language

Sometimes, you may be having a conversation and subconsciously doing something with your body language that doesn't match what you are saying. 

People use their assessment of body language to make assumptions about us much more than you would think. It is our brain's way to make us feel safe and understand the person we are talking to. 

Be aware of your body language and try to match it to your words. If you are trying to help someone open up to you, standing there with your arms crossed will not give the right message. 

Start Having Better Conversations 

Now you know all the advantages of meaningful conversation and how to have meaningful conversations, you can get started with giving more to your social interactions. 

If you change the way you converse, it can improve your relationships with those you are close with and new acquaintances. 

The most important thing to remember to have better quality chats? Be interested, not interesting!

Do you need more help and advice about wellbeing and your healthcare options? Get in touch with us today. 

Cooking Fish: The Different Types of Seafood Explained

Author , posted on July 11, 2021

Category: Healthy Living

types of seafood

So, you want to learn how to cook seafood. Great choice! Seafood is packed with important nutrients such as Omega 3 fatty acids that help you stay healthy. 

However, cooking seafood is a little bit different from cooking beef or chicken. And, there are so many different types of seafood that it can be confusing to know where to start!

Before you pull out the frypan and start whipping up some tasty seafood, let's take a look at all the different kinds of seafood there are. And, we'll even throw in a few seafood cooking tips to make your job easier. Let's dive in!

Wild-Caught Fish

One of the more well-known types of seafood out there is fish. There are many different varieties of fish, and all of them offer their own nutrient and vitamin profiles.

If you're looking to eat fish, however, it's best to choose fish that is wild-caught. Wild-caught fish offers more nutrients and has less chance of carrying disease due to poor farming conditions. 


Wild salmon is a popular choice for many people who enjoy seafood. It can be eaten raw or cooked, making it a great meal for people who enjoy a wide variety of recipes.

Salmon is rich in astaxanthin and omega-3 fatty acids. These are great for improving the skin and helping humans build up UV resistance.

Salmon contains many other nutrients, too, including:  

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin B12
  • Selenium
  • Niacin 

All of these vitamins make salmon a great choice for staying healthy.


Trout is another fish that many people enjoy, and as it's actually related to salmon, it has a similar appearance and flavor profile. Trout tastes similar to salmon but is a little milder. 

Like salmon, trout is low in mercury and high in omega-3 fatty acids. It's also rich in proteins, which is great for anyone wanting to boost muscle in their daily workouts. 

Trout contains important nutrients such as: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin B12
  • Phosphorus
  • Manganese

Atlantic Mackerel

There are several different types of mackerel out there, but the healthiest is Atlantic Mackerel. This affordable fish offers many of the same health benefits as salmon, but at a much lower cost. 

While Atlantic Mackerel is a great option for people wanting to stay healthy at a good price, King Mackerel and Spanish Mackerel aren't. That's because those two varieties of mackerel tend to contain large amounts of heavy metals.

If you're eating Atlantic Mackerel, you can expect to benefit from the following nutrients: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin B12
  • Vitamin D
  • Selenium


Herring is found mostly in the Pacific and Atlantic oceans and offers several nutrients that are great for staying healthy, reducing stress, and balancing hormones

Herring is a very oily fish, which is partly why it offers so many amazing nutrients. A few of the nutrients offered by herring include: 

  • Omega-6 fatty acids
  • Omega-3 fatty acids
  • Protein
  • Selenium
  • Vitamin D
  • Vitamin B12

This low-calorie fish is a great option for people who want to get their daily vitamins and nutrients. Plus, it's a low-cost option for getting your daily nutrients as well. 


Sardines are an extremely nutritious and also extremely affordable fish. One of the reasons why these fish are so healthy is because they're typically eaten whole, providing the benefit of their bones and organs. 

Thanks to this, they offer a number of important nutrients, such as: 

  • Omega-3
  • Omega-6
  • Protein
  • Vitamin B12
  • Vitamin D
  • Selenium 


Eel is a fish that often gets forgotten. And, it often gets mistaken for a water snake because of its long shape and snake-like appearance.

Today, eel is mostly eaten in China, Taiwan, Korea, and Japan. People who enjoy eating this fish can enjoy a number of vitamins and nutrients, such as: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin B12
  • Vitamin A
  • Vitamin D

Because eel contains high amounts of fatty acids, it may help boost your immunity. That makes it a great choice for not just being healthy in the present but for staying healthy in the long run, too!

Shellfish and Crustaceans

It's not just traditional fish that seafood lovers can enjoy. Another popular type of seafood that offers a range of health benefits is shellfish.

And, similarly are fish that have a shell but aren't shellfish. These types of sea creatures are known as crustaceans. Animals such as crab and shrimp fall into this category of nutritious animals. 

Either way, shellfish, and crustaceans both offer a healthy source of vitamins and nutrients. That makes them a great addition to any seafood diet. 


Oysters are shellfish that have a slimy appearance and are found in a shell. They're often eaten raw and many people will either love or hate this interesting mollusk. 

Because oysters are eaten whole, they are very high in nutrients. They offer many different vitamins and minerals, including:

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin D
  • Zinc
  • Copper
  • Vitamin B12


Another shellfish similar to oysters is abalone. These protein-rich shellfish are low in fat and offer iodine and other minerals that are hard to find in a natural diet. 

Iodine is important for getting a good night's sleep thanks to its ability to regulate your thyroid activity. Apart from iodine, abalone offers the following nutrients:

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Selenium
  • Vitamin B5
  • Vitamin K


Shrimp is a type of crustacean that offers a variety of micronutrients. These fish are extremely common and can help support a healthy diet by providing key nutrients that we may not get enough of. 

In a typical 100g serving of shrimp, you'll find few calories and carbohydrates but plenty of nutrients. Some of the nutrients you'll find in these sea creatures include: 

  • Selenium
  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Vitamin D
  • Phosphorus


Clams are small shellfish that have a salty taste and a soft texture. They can be eaten on their own on cooked into a soup. Regardless of how they're eaten, they offer some incredible health benefits. 

For one, they are a great source of vitamin B12. On top of that, they have several other nutritional benefits, such as: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Vitamin B12
  • Iron
  • Selenium

Their high iron content also makes them important for reducing stress and helping you get a good night's sleep. Iron is typically found in dark leafy greens but clams can provide a good source of this nutrient as well. 


Cockles are quite similar to clams. They are known as something called a bivalve mollusk. These unique sea critters can be found in saltwater and freshwater environments. 

It's fairly tough to find fresh cockles, but you'll often find them sold pickled. The good news is that pickled cockles offer the same nutritional benefits as fresh cockles do. 

A few nutrients that cockles provide are: 

  • Iron
  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin B6
  • Vitamin B12 

With many B vitamins, cockles are a great addition to any diet. They get you a large amount of your daily serving of these vitamins with just one 100g serving.


Another type of mollusk that is commonly eaten is mussels. Mussels are similar to clams and oysters in that they offer many health benefits. 

They contain a high amount of B vitamins and omega-3, making them a great addition to any diet. And, similarly to clams and oysters they have a salty taste that many people enjoy. 

Mussels offer many nutrients, such as: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Vitamin B12
  • Selenium
  • Manganese 

Manganese is an important addition to your diet because it helps promote healthy skin. It also helps boost energy and may be linked to weight loss.


One low-calorie crustacean that many people enjoy is crab. It contains very small amounts of fat, but still offers a lot of vitamins and minerals that we need to stay healthy. 

Many people suffer from shellfish allergies, however, so it's important to make sure that you can eat this shellfish before introducing it to your diet. If you are able to eat it, you'll be able to enjoy nutritional benefits such as: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin B12
  • Copper
  • Selenium

Crab contains metals such as copper and zinc that are essential for a healthy diet but that we don't always get enough of. Eating crab can ensure you get the nutrients you need to stay healthy. 


One of the more popular types of shellfish is lobster. Lobster is a crustacean that is very high-end and quite expensive. However, if you can afford the high price tag, you'll be receiving a number of key nutrients. 

Like crab, lobster has been associated with seafood allergies. That means that while it's highly nutritious, it can cause unpleasant reactions in some people.

Lobster is low-calorie seafood that offers many different vitamins and minerals. It is jam-packed with nutrients that you need in order to stay healthy, including:

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Copper
  • Protein
  • Selenium
  • Vitamin B12

If you don't have a seafood allergy, lobster is a great choice for getting your daily values of certain vitamins and minerals. Just make sure to take it slowly when eating this fish to be sure you don't have any reactions.  


Apart from fish, crustaceans, and shellfish, there are creatures that live in the ocean known as invertebrates. Invertebrates are animals that don't have a spine. 

A few of the more common invertebrates are often enjoyed as delicacies and can provide you with many important nutrients, too. For anyone wanting a well-rounded seafood diet, including invertebrates is a great choice. 


Octopus is a delicacy in Korea, Singapore, Japan, and several Mediterranean countries but isn't so commonly eaten in North America. That's not to say that it's not good for you, though!

In fact, octopus is one of the healthiest kinds of seafood out there. It offers a number of important nutrients, such as: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Vitamin B12
  • Selenium
  • Iron

Octopus is quite chewy and can be a bit of an acquired taste. However, if you do enjoy this seafood you'll be getting many health benefits from eating a single serving!


Another invertebrate that you may want to be served on your plate is squid. Squid can be prepared in many different ways. The method of cooking squid tends to vary depending on what country you are in.

Like the octopus, squid is served more commonly in Mediterranean and Asian countries. Still, it provides several essential vitamins and minerals, making it a healthy seafood choice. 

In a serving of squid, you'll enjoy key nutrients such as: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids
  • Protein
  • Copper
  • Selenium
  • Vitamin B12

This low-fat food is a great choice for people wanting to stock up on nutrients but not on calories. It provides you with many important minerals and vitamins that you need to stay healthy and to feel your best. 

Stay Healthy With the Many Different Types of Seafood

With so many different types of seafood out there, you're sure to be able to cook something that tickles your tastebuds. Plus, they're packed with plenty of nutrients that help you stay healthy. 

It's not just seafood that helps keep you healthy, however. It's also your prescriptions and vitamins that support a healthier body!

If you're in need of prescriptions, the team at PricePro pharmacy has got you covered. Reach out to us and we'll help you find all your prescriptions at the lowest cost possible.

Works Cited


How to Spot Overworked Symptoms and Treat Causes

Author , posted on July 8, 2021

Category: Healthy Living

overworked symptoms

Since 1950, the productivity level across the globe has increased by more than 400%. This isn't a problem for the companies you work for, but it is for those who work there that are showing overworked symptoms.

More and more people are finding themselves not only overworked but also overstressed because they're overworked. If you're not sure if you're exhibiting signs of being overworked, you've come to the right place.

Below you're going to find some signs of being overworked as well as some ways you can start recovering from being overworked.

Losing It

One of the first signs that you're overworked is losing your temper towards people that have done nothing to you. It can be something as simple as the waiter forgetting to refill your drink or your child leaving their dirty clothes in the bathroom again.

In hindsight, it's not anything worth being upset about, but because you're overworked and stressed, it's huge. In a split second, you've lost your temper and taken it out on the closest person to you before you even know what's happened.

You don't lose your temper at work because you know there are consequences if you were to go off on your boss. Therefore, you take it out during situations where there is no backlash for letting your temper loose.

Putting Work Off 

Another sign of being overworked is putting things off until the last minute. This usually occurs when you've done so much work that you can't bear to do anything else.

Instead, of taking care of some paperwork at the beginning of the week, you put it off until the deadlines loom over your head. Procrastination can also occur when you've been reprimanded for previous work you've done.

Doing work that will be scrutinized by those that are over you can be challenging and can cause you to feel negative about the work you do. Therefore, instead of completing more work, you continue to put it off because you're scared that your work will not be up to par.

The fear of disappointing your bosses can increase your stress when it comes to job performance.

Inability to Relax

When you're at work, you're trained to handle anything that comes your way. In your training manual, it's known as crisis management. You learn to respond to situations, minimizing the likelihood of upper-level staff having to step in and correct the situation.

Many people find themselves in a heightened state of always being ready to respond to things when at work and not turning that mindset off outside of work. Staying in this mindset long-term makes it harder for people to relax.

Relaxing is the best way to release the tension that builds in your body from work stress. You'll find that, when you're able to relax, it better prepares you to return to work the next day and complete the job you're tasked with.

Feeling Like You've Run Out of Time

Are you glancing at the clock every day, wondering how you're going to accomplish everything you need to get done before time runs out? It's common that, in most jobs, you're not doing the work of one person, but the job of multiple.

Although, the people that employ you understand you're doing the job of several people, it doesn't keep them from asking you to continue taking on the same amount of work every day. Because you've got the course load of an entire team, one of the most common signs of being overworked is having this feeling.

No matter what you do, you can never escape this feeling, and it can increase as you get closer to work deadlines that you must meet.

Laundry List of Things to Do

On top of looking at the clock and running out of time to complete your work, another sign of being overworked is having a long list of things to do. Even when you continue to cross things off your list, it never seems to get any shorter.

In fact, whenever you look at your list, it seems as if something else has fallen onto your plate to do. While you created a list to help you remain organized in your work at the beginning of the day, it never seems to help.

Decline in Health

You might be reading this thinking there's no way your health can decline due to being overworked. We're here to tell you that's not true.

Being overworked constantly can cause you to lose sleep. Or cause you to suffer from insomnia because of the stress you're experiencing at work.

Not only that, but if you're someone who finds comfort in food, it can cause you to experience an increase in your weight because you're turning to food for comfort.

Dangers of Overwork

We've discussed some of the signs that you're overworked; now we're going to detail the reason that overworking is dangerous. Some of these dangers you might have known already.

While there are others you've not even thought were possible.

Taking Medication 

Some people can't make it through a workday without taking some kind of medication. When you take medication to make it through the day, this could have dire consequences.

What might start as innocently taking medication can turn into dependence on that substance. You'll find that without taking medication, you feel worse and are unable to focus on your work.

Unknown Aches and Pains

As we mentioned earlier, constant stress and overwork of the body can lead to aches and pains. Without warning, you'll get ready for work and begin to feel a nagging pain in your back without being able to remember what you did that caused the pain.

As time continues feeling this pain will become a normal part of your everyday routine and something you live with. No one should have to deal with pain every day that's caused by overwork at their jobs.

Increased Fatigue

On days when you're not at work, are you tired? How is it possible that you can still be tired on days that you're supposed to have off?

The reason is that your body is doing its best to restore itself from the massive overwork that you've done and continue to do. No matter how many days you have off, you'll continue to think about work and never fully allow your body to get the rest and recovery that it needs.

Continuous fatigue can lead to you spending more time sleeping than participating in things you once enjoyed doing.

Elevated Blood Pressure

Blood pressure that spikes now and then is nothing to be concerned about, but blood pressure that remains elevated is cause for concern. When you see your doctor, they will advise you to do what it takes to decrease your blood pressure because it can lead to things like:

  • Weakened arteries
  • Kidney failure
  • Loss of vision 
  • Stroke

These are just a few of the consequences that can occur when your blood pressure remains elevated and goes untreated. If you're experiencing overwork regularly, it could be putting your health in danger.

How to Overcome Being Overworked

With all the information provided above, you're looking for ways to deal with being overworked by now. The main way to overcome being overworked would be to find a job that cares about its employees and understands that balance is truly needed to ensure an effective work environment.

However, we understand that this isn't always the case, and that's precisely why we're going to provide you with tips for avoiding overwork and dealing with it if it's currently happening.

Take a Vacation

The first thing we recommend you doing is taking some time off from work. There's nothing better than giving yourself time to relax and recuperate from the work that you've been doing every week.

40% of people will take at least one vacation each year, and if you asked them, we're sure they would tell you that they would enjoy taking more. Vacations give you a chance to forget the work you have to do and completely take your mind off things. 

When you get back to work, you'll be re-energized and able to dedicate more focus to the things you need to concentrate on.

Prioritize Your Work

Earlier, we discussed the list of things that never seem to end when you're at work. The best thing to do is prioritize the list of things you've got to do.

We recommend that things with a closer deadline or that will require the most work should be at the top of your list. The reason you want to put these things at the top of your list is that you can ensure you'll have the energy to tackle them at the beginning of the day.

Things that aren't as important or aren't due for a while can fall to the bottom of the list. It's also useful if you create a to-do list for different days.

Rather than having everything on one list and it being overwhelming, determine which days you're going to work on each project. Not only will it help you manage your time better, but it will also reduce the stress you have when you look at your list of things to do.

Take It One at a Time

When we know that we have multiple things to get done, the only logical thing to do is work on them at once, right? Wrong. While multitasking seems to be a great idea, it can increase the number of mistakes you make when doing your work.

It also creates a hectic and stressful atmosphere for those that are doing the work. We recommend taking things one at a time. This way, you can dedicate your focus to one task instead of spreading it over various tasks.

Trust us; your boss will be much happier with a project you put your all into versus a project that you did halfway.

Give Work to Others

Instead of taking on all the work yourself, find time to delegate tasks to other people. In a work atmosphere, you're likely going to have teammates working on the same project as you.

Don't decide to do everything on your own when there are people there that can help you. Before the project begins, review what needs to be done and split the tasks evenly amongst team members.

Each person will be responsible for a small part that will, in the end, make up the entire project. This increases project efficiency and reduces the amount of time it takes to complete a project.

Turn Off Work Notifications

When you're at work, your email and texts will start going off from the second you're in the building. It could be need-to-know information or simple emails that don't necessarily need a response.

We recommend while you're working to turn off the notification sound of your emails and texts. The reason for this is hearing those notifications can be overwhelming and distracting.

Instead of focusing on your work, you'll be busy scrolling through your email and reading through the daily newsletter, contributing to your procrastination. When you're taking a break, you can then open your email and see if there's anything you missed while you were completing your work.

Overworked Symptoms: Things to Know

If you feel like you're overworked, there are several overworked symptoms that you need to know about. If you've ever left work and lost your temper on someone without warning, that's one sign you're overworked.

Or if you're tired even on the days you have off; this is another sign. If your doctor prescribed you medication to help combat your high blood pressure caused by being overworked, contact Pricepro Pharmacy for your refill needs.



Work Cited,to%20vacation%20as%20people%20in%20the%20northern%20states.,for%20the%20delegated%20task.%20...%20More%20items...%20

Importance of Social Interaction to Health

Author , posted on July 2, 2021

Category: Healthy Living

importance of social interaction

Are you a person who likes a lot of social interaction, or do you prefer to be on your own?

The people you surround yourself with can have an effect on your well-being. Studies have shown the roles peers can play in the long-term health of others and the importance of social interaction. 

Read on to learn about the health benefits of positive relationships. 

Importance of Social Interaction

Humans have been together and relying on each other for millions of years. To survive as a species, we need to socialize with one another. That's how society keeps moving forward. Societies shape our personal identities.

Shared experiences and the need to work together form social bonds. Those social bonds, whether positive or negative, have an impact on your health. 

Being social and having a strong network of peers is vital to your life. It's essential for your physical and psychological health. Relationships are important for well-being.

Social Interaction has many benefits. It not only brings joy but can guide long-term health. 

Happier people have strong social support from family, friends, and their community. Someone with a strong social circle may have fewer health problems and live longer.

There are many benefits to having good emotional support. It helps in the reduction of stress, depression, and anxiety. It can raise your self-esteem and give you a purpose in life. 

Belonging Brings Security

Friendships can keep you motivated to fulfill your desires. They also help with trust, empathy, and openness. You also have someone to talk to and confide in. Even introverted individuals need social interactions. 

Family, friends, and community can have an effect on your biology and wellbeing. Positive social connections help you live a better and longer life. 

If you have someone to turn to, it fosters a sense of safety, belonging, and security. Social interaction benefits your mental health. This, in turn, can impact your physical health. 

People who have a diverse group of social ties tend to live longer. They tend to belong to different groups to suit different needs. 

People with a lack of social ties have a higher risk of anxiety and depression. That lack of strong relationships increases the risk of premature death.

25% of adults seek therapy for loneliness because they have no one to confide in. One-third of adults 45 and older feel lonely. One-quarter of adults 65 and older suffer from social isolation. 

Loneliness and Social Isolation

Loneliness is the feeling of being alone, regardless of the amount of social contact. Social isolation is the lack of social contact, which can lead to loneliness. 

Many elderly suffer from social isolation. As you grow older, your family and friends may pass away, which can lead to you being alone.

However, social interaction is very important for seniors. It can help with their physical and mental health while boosting their immune system. Being social keeps your brain active. 

Adults who are connected live longer than peers who are not. 

Parents and Children

Parents also need a good support system, especially with young children. A stay-at-home parent can find themselves alone and isolated. They lose their old social ties and their sense of who they once were, and some days the only social interaction they have is a crying baby. 

The stress this causes mentally is immense. Parents need to connect with others. It's vital not just for their mental health but also for the children's mental health.

One of the most important social ties is parents and their children. Parents have a huge effect on their children's mental well-being. Stressful family life can have a negative impact.

During adolescence, we face so much peer pressure in an effort to be liked by our friends. Teenagers with close friendships do better in school and have higher self-esteem. This can lead to lower anxiety and higher self-worth later in life. 

Effects on Health

Lack of social ties can lead to increased depression and anxiety. It can also cause cognitive decline later in life and may lead to dementia. 

Social isolation can lead to insomnia, which can lead to impaired function. This leads to accelerated cognitive decline. 

Loneliness increases the likelihood of mortality by twenty-six percent. Lonely people also tend to get more common colds. 

It can elevate stress and inflammation which can weaken the whole body. The lack of strong relationships increased premature death by fifty percent.

Disease Risk

No social engagement can increase the risks of diseases, such as cardiovascular disease, autoimmune disorders, and high blood pressure. It can also hinder cancer recovery and slow wound healing. 

Social isolation has been linked to poor survival rates in people with coronary artery disease. 

In one study, human leukocytes had inflammation and a decrease in antiviral response. This study also showed long-term fight or flight hormones, which can have negative effects on the immune system. 

Social Isolation can raise the chance of premature death in all cases. 

Lack of social connection is as bad as smoking fifteen cigarettes a day or if you had alcohol abuse disorder. It's also two times as harmful to physical and mental health as obesity. 

The risk of death is higher in those with fewer social ties. 

Stay Connected

Social isolation is equal to people with high blood pressure and lack of exercise. All these can lead to risks of early death. 

Social ties can reduce death among those with severe medical conditions. It can help improve memory and protect the brain from degenerative diseases. 

One study into super-agers and those in blue zones show the impact of social living. Their diets and lifestyles vary. The thing that they all have in common is that they all have active social lives. 

Maintaining close friendships and community help prevent mental decline and aid in health—even if you only get together for a few moments to talk about the stresses of the day. 

Sustaining close friendships over the teen years has been shown to have positive effects. You may have lower levels of depression and anxiety as you age. 

Being connected can also help with healthy habits. People who exercise in a group have lower levels of stress. They also have better physical and mental well-being. 

Be Social

People who take part in social activities have lower rates of type 2 diabetes. Those individuals that do not join in activities have a much higher rate of type 2 diabetes. 

Having a variety of social relationships can help reduce heart-related risks. These connections may also give you the ability to fight off germs and leave you with a positive outlook. 

Physical contact can trigger hormones and brain chemicals. These hormones can make you feel good and have biological benefits. Even simple hand-holding or hugging can trigger these. 

There is a lower rate of college freshmen who have supportive peers. They do better if they have someone to turn to.

Marriage and Health

Of all relationships, marriage is the most studied social bond. There are many health benefits when married. 

Some benefits are longer life and lower risks of stroke and heart attacks. You may also have a lower chance of becoming depressed. 

As a married person, you are more likely to catch cancer in its early stages and survive longer. You are also more likely to survive a major operation. 

Why is this?

Happy relationships seem to have a stronger immune function and lower cortisol. Married people take fewer risks and eat healthier. They also tend to keep their regular doctor appointments compared to single people. 

This does not mean that a marriage will get you these health benefits. If you're in an unhappy stressful marriage, you're actually worse off than a single person. Especially if that single person surrounds themselves with supportive family and friends. 

The benefits of marriage are more evident for men than it is for women.

Why is this the case?

For women, a large family network does not always lead to better wellbeing. These networks can place more duties and problems on them.

They are usually the caregivers and have more responsibilities in and out of the home, especially towards middle age. They usually have to take care of children, their spouses, and aging parents. 

Men do better with a large number of family and friends. Family networks don't place the same burdens on men as they do on women. 

Not All Relationships Are Good 

Social relationships, for the most part, are beneficial, but there are some that can be toxic to your health. 

It's not about the number of relationships but the quality of them. You could be surrounded by people and still feel lonely. You may also feel fulfilled with one person if it's a quality relationship. 

Poor marriage quality is a prime example. It can cause a compromised immune system and harm your physical health. It can cause stress, which leads to increased heart rate and blood pressure. 

These stresses can lead a person to partake in unhealthy behavior, such as drinking, over or under-eating, and smoking.

Stresses in relationships can make you feel like you've lost your personal control. It can also damage your mental health and that can lead to poorer health. 

Risky Behavior

Other social relationships can have unintentional negative health results, such as if your network of peers engages in risky behavior. 

If your peers drink alcohol or smoke, you may feel more inclined to do so. Having an obese partner or friend also increases your risk of being obese. 

Increasing Social Interactions

So you want to try to combat loneliness and social isolation?

There is not a simple cure for loneliness because there is no single cause. People can be lonely for many different reasons. 

Humans are social creatures that want to connect. Try promoting existing relationships. Schedule a call or meeting with a friend. 

Social media is great for reconnecting with people you might have lost touch with, but don't stay online. That can give you a false sense of connectedness. Physical in-person contact is needed. 

What are your interests? Baking or reading? Look for groups out in the community to join. Common interests can foster great friendships. 

Volunteering is another way to combat social isolation. Helping those in need could also help your well-being. 

Finally, starting a job and meeting new people could help for more interaction.

Meet People

If you're looking to expand your social circle, then break from your comfort level. If you're in a place where you know people but not well, engage with them. Branch out from your circle of friends.

Many find social interaction within their church or community. You can say hi to people you do not know. It'll get you comfortable talking to strangers and it may even help you find new friends.

Be more likable or pretend to be. You may not feel it at first, but the more you do it, the more it becomes normal to you. 

Smile and look at people when talking to them. Speak with confidence and ask questions about them. Get to know people over a few conversations, and don't be shy to talk about yourself. 

Consider Therapy

When feeling lonely or overwhelmed, don't forget to ask for help. The importance of social interaction is paramount during this time.

Contact a therapist to talk to and work on your mental health. Talk to your loved ones and explain how you are feeling. Maybe connecting will increase the interaction. 

When feeling stressed, you can exercise or try to use the benefits of meditation.

Being happier and living longer should encourage even introverts to get out and be around others. Use the tips of socializing and combat your social isolation. Your physical and mental health depends on it. 

Increase Your Social Interaction Today

As you can see, the importance of social interaction on your health is immeasurable.

Make an effort to stay connected to your friends and loved ones. Just reach out to one person a day and watch your life unfold in new and meaningful ways.

Also, don’t be afraid to explore all your options with your doctor today. There may be a certain medication out there that can help you lift your spirits as you make these important life changes.

Here at PricePro Pharmacy, we help Canadians order their prescriptions at discounted rates.  

Speak to your doctor and we’ll see if we can assist you with our wide range of prescriptions at unbeatable prices. 

Works Cited:,of%20developing%20coronary%20heart%20disease%20and%20stroke%20%5B3%5D,day%2C%20and%20greater%20than%20obesity%20and%20physical%20inactivity. 

This Is the Importance of Eating Healthy

Author , posted on June 29, 2021

Category: Healthy Living

importance of eating healthy

According to the Office of Disease Prevention and Health Promotion, 117 million U.S. adults struggle with chronic diseases because of inadequate nutrition. This is no surprise as 23 million U.S. adults lack access to healthy food. 

What is the importance of eating healthy? This guide will explain some of the most important reasons to improve your diet. Keep reading to learn more. 

It Protects Your Heart 

Heart conditions affect millions of adults. Heart disease is one of the leading causes of death in the U.S. Healthy eating can keep your heart healthy and prevent many of the symptoms that lead to heart disease, like high blood pressure. 

Eating an array of fruits, vegetables, and whole grains will help protect your heart. Limiting unhealthy fats found in red meats and dairy is another way to protect your heart. 

Eating Healthy Can Prevent Chronic Illness

According to the CDC, 6 in 10 U.S. adults struggle with a chronic illness. 4 in 10 adults have more than one chronic illness. Many of these chronic illnesses include chronic lung disease, kidney disease, or Alzheimer's disease. 

Eating a healthy diet early on can reduce your risk of developing many of the most common chronic illnesses. If you already struggle with chronic disease, changing your diet won't necessarily reverse your illness but it can make it easier to manage. 

Healthy Eating Helps Maintain a Healthy Weight 

Eating well-balanced meals can help you maintain a steady and healthy weight throughout your life. When you plan healthy meals you'll prevent yourself from eating too many calories which is what can lead to weight gain. 

Healthy, whole foods fill you up more than junk food. This helps you feel fuller faster and keep you from eating too much. When you eat what you're supposed to the extra calories won't turn into fat and make you gain weight. 

It Increases Your Lifespan 

The importance of healthy eating is that it can help you live a longer and better life. Healthy eating can prevent many diseases that can cut your life short.

Many of these illnesses make life more difficult so preventing them will also help you live a life free from pain. When you already struggle with a chronic illness, a better diet can reduce some of the symptoms you suffer from related to your chronic illness. 

Better range of motion and reduced joint pain are possible with the right foods. 

Your Body Needs the Right Nutrients

Your body needs the right nutrients to function. Eating the right foods will give you the energy needed to get through your day successfully. 

You won't get your daily dose of vitamins and minerals from eating foods that contain bad fats or too much sugar. What these foods do is cause you to eat more and drain you of the energy you need throughout the day. 

It Keeps Your Bones Strong 

The right diet will also keep your bones strong. Preventing diseases like osteoporosis can prevent a lot of pain and mobility issues when you get older. It'll also reduce your risk of falling and breaking your bones.

A diet high in refined carbs and sugar can also be damaging to your dental health. It can lead to tooth decay and eventually tooth loss. Getting the recommended daily dose of vitamin C can keep your teeth healthy and prevent dental health issues. 

You'll Cut Out Sugar 

If you're experiencing some of the signs of high blood sugar you need to make some changes to your diet. Some of these signs include tiredness, excessive thirst and urination, and increased headaches. 

The good thing about improving your diet is that you'll be eating less sugar. Whole foods are much lower in sugar than processed, unhealthy foods. 

This will make controlling your blood sugar much easier. Eating a diet with more fruits, vegetables, and nuts can reduce your blood sugar levels. 

It Can Increase Your Self Esteem 

Having good self-esteem is important because it can help you understand and express your needs while setting realistic expectations. The good thing is that eating healthier can increase your self-esteem. 

A big part of increasing self-esteem is having a positive image of your body. While weight or size shouldn't be the main factor in positive body image, taking care of your body should be. 

When you consume healthy foods you're taking care of your body and a healthy body is one you can look at in a positive light. 

Lowers Your Chance of Developing Cancer 

A healthy diet comes with reduced cancer risk. Healthy foods high in antioxidants reduce your risk of developing cancer because antioxidants prevent cell damage.

Free radicals that enter your body through food or the environment can lead to cancer but the antioxidants in your body help remove these free radicals.

Foods high in antioxidants include berries, dark leafy greens, and nuts.  

Healthy Foods Improve Mental Health

Good mental health is important because it can help you realize your full potential and cope with everyday stress. If you're looking for a way to improve your mental health one thing you can do is improve your diet. 

Since a well-balanced diet provides all the vitamins and minerals your body needs to function, you'll be able to power through your day with much more ease. 

This can reduce your risk of developing mental health disorders like anxiety and depression. If you already struggle with these illnesses, a better diet is a good way to manage them. 

You'll Be More Productive 

A better diet will also make you a more productive person. Quick and easy meals might feel like the best option when you lead a busy life but these can often include unhealthy food. 

Unhealthy food can slow you down when you need to move faster through your day. Healthy food choices can help you succeed in school or work.

Make sure you're eating a lot of vegetables and whole grains every day but especially before a big exam at school or a presentation at work. 

You Need Healthy Food to Grow 

This is especially important if you have children. The body needs healthy foods to grow. Foods with the essential vitamins and minerals stimulate growth hormones that increase height through the years. 

A bad diet can stunt growth. While you might think that it's too late for you, growth continues in the early years of adulthood. Changing your diet today can help you grow. 

Healthy Eating Improves Mood 

Healthy more balanced meals can improve your mood. If you find that you're always in a bad mood this can be related to inadequate nutrition. When your body isn't getting the nutrients it needs you won't be in the mood to do anything. 

When you're properly fueled you'll start seeing the world around you in a better light. This can improve your life in so many ways. 

It's Better for the Environment

While this reason for healthy eating isn't directly tied to your personal health, it's still important. Eating more whole foods creates a more sustainable world. 

Processed foods can create a lot of waste in the packaging of these foods and the greenhouse gases they produce. Buying more locally produced, real foods will reduce fuel consumption in transportation and decrease the energy used to produce food. 

A healthier planet leads to healthier human beings too. 

It Can Increase Brain Function

The better you eat the stronger your brain will get. Increased brain function is tied to eating more foods high in nutrients. 

Foods like blueberries, salmon, and natural teas can keep your mind sharp throughout the day. Preventing sluggishness will help you succeed in everything you do.

A healthy diet is also known to improve memory. This can protect your brain from common conditions that tend to occur later in life like dementia.

Make sure you're eating foods high in vitamin C and E. Foods high in omega-3 fatty acids like fish are good for brain health too. 

Healthy Foods Are Good For Your Gut 

Eating a healthy diet can also improve gut health. Eating a well-balanced diet will improve your metabolism and digestion. This is vital if you've ever struggled with digestive issues. 

A high fiber diet will keep your colon functioning as it should and reduce inflammation. Eating good food will provide the probiotics needed to keep the good bacteria in your gut. 

The best foods to eat for gut health include yogurt, legumes, and grains. 

You'll Save on Health Care

Since maintaining a good diet can prevent many of the most common illnesses it can also help you save on health care. Eating healthy, exercising, and seeing your doctor for preventative care will always cost less than letting health issues get worse. 

Reduce health care costs that can incur from bad eating habits that lead to developing serious health conditions. A healthy diet can also decrease the cost you pay in life insurance premiums when you apply. 

Eating Healthy Will Strengthen Your Immune System 

A healthy diet will also strengthen your immune system. A strong immune system is vital to preventing you from getting sick. When you have a healthy immune system you can fight back against viruses and bacteria that try to attack your body. 

The only way to strengthen your immune system is by taking care of your body. One of the best ways to do this is by incorporating more foods that boost your immune system. Some of these foods include citrus, berries, broccoli, spinach, and turmeric. 

Healthy Eating Is Great for Your Skin

Eating whole foods can improve the condition of your skin too. Eating less fatty, sugary, and processed foods can prevent you from developing or reduce acne. 

Eating more healthy fats like the ones found in avocados can protect your skin from harmful sun rays. Incorporating more beans, fish, and vegetables into your diet can reduce wrinkles by preventing the loss of elasticity in your skin. 

It Can Help You Sleep Better

Sleep is important whether you're a student or an older adult. Getting the right amount of sleep, between 7-9 hours a night, helps you maintain good health. Getting adequate sleep improves your concentration, helps you maintain a healthy weight, and strengthens your immune system. 

If you want to lead a healthier life and get the rest your body needs, consider changing your diet. Reducing the amount of alcohol and caffeine you drink can also help. 

It Can Open up Your Palate 

If you're wondering how to eat healthy, it starts with keeping an open mind. Healthy eating is an important part of a good life because it also teaches you to open up your palate to new flavors. 

This variety of foods you try each day is an exciting way to approach your meals. You'll get bored eating the same things every day but trying new healthy recipes can make eating fun. 

Try incorporating new ingredients you haven't tried into your meals. Squash, quinoa, or organ meats are interesting things to try. 

It Keeps Dieting off Your Mind

Choosing to eat healthily is different from going on a diet. A diet can make you feel restricted and lead you to obsess over weight loss. 

Eating more healthy foods should be about adding to your life not taking away from it. You'll develop a better mindset when you think about fueling your body with foods that provide nutrients.

When you eat with this mindset the weight loss you're looking for will come too. 

The Importance of Eating Healthy Explained

What is the importance of eating healthy? Some of the most important benefits of healthy eating are explained in the guide above. It helps protect you from developing heart disease and keeps your weight in check. 

If you're interested in learning more about healthy eating make sure to check out the PricePro Pharmacy Blog for more tips. 

Works Cited 

Get Moving: How an Active Life Improves Health

Author , posted on June 26, 2021

Category: Healthy Living

get moving

According to the U.S. Department of Health and Human Services (HHS), 80% of Americans aren't exercising enough. Of that number, 25% aren't exercising at all. 

With numbers like this, it's no wonder that we're feeling so unhealthy these days. 

Physical activity and mindful movement are crucial for wellness. Just a little bit every day can change how your body feels, moves, and responds to stressors like illness. 

With benefits like that, you might be wondering if this is something that is accessible to you and your lifestyle. Get moving with our tips for living a healthier, more active life. With our guide, anyone can become better than yesterday.

What an Active Lifestyle Looks Like 

Living healthy doesn't mean that you need to rise at 5:00 am every day to attend an expensive spinning class (although this kind of routine has its perks). For most, making small, consistent changes can change how your body feels and functions for the rest of your life. 

Move Everyday

You do not need to struggle through two hours of CrossFit in order to improve your health. Simply moving every day to get your heart rate up can work wonders for your cardiovascular and mental health. Get moving for at least 30 minutes every day-- we promise you'll feel it in your body. 

Do What You Enjoy 

Don't force yourself to show up to something that you dread or that impacts your energy for the worse. While it's important to push yourself, an active lifestyle should feel good. Find a physical hobby that you enjoy, and you'll be more likely to show up every day for that activity. 

Enjoying Movement Safely 

Like with any kind of physical activity, staying active can sometimes pose a risk to certain individuals. Make sure to choose an activity that feels good in your body, and be sure to warm up and stretch at the appropriate moments. A little bit of preparation and recovery can work wonders for injury prevention and residual soreness. 

Benefits of Staying Active 

The benefits of staying active are endless. These are just some of our favorites. 

1. Recreation 

Are you looking for more recreation-based movement in your life? Physical fitness is a rewarding and challenging pastime, one that can be shared with friends, family, and members of a time. Joining a gym or a recreational athletic team can work wonders for your social life as you meet friendly faces who share similar interests and goals. 

Even if you're just working out on your own, moving your body can feel fun. Following along to a guided workout routine or taking a walk around the block on a beautiful sunny day can be a great way to decompress for a lot of people. 

2. Get Stronger

When you challenge your body to move or work in ways it's not used to, the muscle goes through a change called hypertrophy. When you constantly ask the body to perform under this kind of challenge, the tiny fibers of the muscle will tear or become damaged. This is an entirely normal part of the muscle-building process. 

When the body repairs these tears, the muscles become large and stronger as additional fibers are fused together. This process can occur during most physical activity but is the most successful during: 

  • Strength training with free weights
  • Stationary weightlifting machines training 
  • Resistance band or bodyweight activities 

Consistency is key to becoming stronger. Even if you aren't interested in becoming a bodybuilder or competitive weightlifter, strength training can improve the general health of all participants. 

3. Mental Health 

Scientists have long studied the connection between physical and mental health. Illnesses like depression, anxiety, and other mental illnesses have been found to be better managed when movement is incorporated into daily life. Some doctors prescribe regular aerobic exercise as a type of treatment for depression and other mental illnesses. 

Why? Cardiovascular exercise suppresses the uncomfortable "fight-or-flight" response created by the sympathetic nervous system. These are typically considered to be "stress responses", and can be calmed and subdued by intentional physical activity. 

Exercise also increases the levels of "feel-good" neurotransmitters in the brain. These neurotransmitters--also known as endorphins--provide the "rush" that makes a person feel amazing after a run or an exercise class. 

4. Ward Off Chronic Illness

Along with supporting general heart health through aerobic and cardiovascular exercise, moving your body can help prevent a list of other chronic diseases. Some of these non-cardiovascular diseases include: 

If you're currently living with chronic illness, make sure you consult with your doctor before trying a brand new or high-impact exercise. It's best to start slow-- you don't worsen your symptoms or put yourself at greater risk for injury. 

5. Feel Confident  

We'll just come right out and say it-- moving your body can transform the way you walk through life and how you feel in your body. This confidence can then transfer over to many areas of your life, including work, relationships, and other hobbies or skills you may have learned (or want to learn!).

Increasing the amount of mindful body movement that you do will help to improve your movement patterns and your comfortability with any physical activity. Practicing consistent aerobic exercise will re-teach your body how to move and play like it could when you were a kid. It can increase your strength, flexibility, and confidence. 

While there are a lot of reasons to incorporate aerobic exercise into your daily routine, many people are attracted to the weight loss opportunities that movement provides. 

Weight loss occurs when the body reaches a caloric deficit. A caloric deficit means that the body burning more calories than it is consuming in order to sustain energy. When an individual reaches a caloric deficit, they typically lose weight and alter their body composition. This is because a caloric deficit requires the body to turn to its fat stores in order to generate energy. 

6. Brain Function 

Studies have shown that exercise has a high impact on improving brain function in adults. During exercise, the brain creates and releases proteins that are essential to growing nerve cells and connections in the brain. These neural pathways are essential for optimal brain health and performance. 

Exercise can affect the brain both directly and indirectly. By reducing stress and improving sleep, this type of exercise helps with one's memory and critical thinking skills. This type of movement will also help the brain work by challenging it with new skills and movement patterns that become muscle memory. 

Some exercises have been known to improve:

  • Planning and reacting
  • Working memory
  • Attention and focus
  • Problem-solving and critical thinking
  • Verbal reasoning

Like with most movement philosophies, you don't have to exert yourself beyond your abilities in order to reap the benefits. Taking a 30-minute walk during your lunch break is a great way to stay sharp for the rest of the workday. Regular practice may transform the way your brain is even able to function at work! 

7. Live Life to Its Fullest Potential 

Physical fitness and daily movement can get us out of our unhealthy routines and habits by mindfully prioritizing the body. When we show up for ourselves and honor our bodies every day, we begin to practice mindfulness in other areas of our life. 

Daily movement can encourage healthy eating, healthy relationships, healthy sleep patterns, and other healthy routines as we work to support our new hobby. It is a fantastic way to get your day started on a high note, and an even better way to encourage deep sleep after a long day of exertion. 

8. Lower Risk of Cancer 

Exercise is considered to be an effective daily supplement to lower the risk of many types of cancers. 

According to studies, exercise can contribute to the prevention of bladder, breast, colon, esophagus, kidney, stomach, and uterine cancer. 

Why? Exercise is truly a miracle drug as it works to reduce inflammation, blood sugar irregularities, and improves metabolism and immune function-- all risk factors for many types of cancer. 

For those diagnosed in the early stages of cancer, exercise is often prescribed to aid with symptoms of breast, colon, and prostate cancer. This is because exercise is often associated with increasing quality of life, and decreasing pain. 

9. Stress Relief 

Fitness and daily movement improve stress by reducing stress hormones and increasing the production of endorphins. Because it decreases the impact of the fight-or-flight response, an individual may not feel the effects of stress while they are performing an activity. In a way, it's almost like moving meditation! 

Any aerobic activity is best for increasing endorphins in the body, although activities like yoga and pilates have been known for their calming effects. This is because the breathing techniques that are required for such activities can help to regulate one's heart rate, and manage feelings of anxiety. 

In other words, movement puts you in control. 

Get Moving 

There is no perfect blueprint for how you should approach mindful, daily movement. There are endless options for those looking to improve their quality of life through exercise and physical recreation. 

Aerobic Exercises

Aerobic exercise is most commonly referred to as "cardio." It is cardiovascular conditioning that results in the increase of breathing intensity and heart rate. The benefits are usually associated with sustained activities, are most commonly associated with running, jumping, or anything that requires a little bit of respiratory or cardiovascular endurance. 

Examples of aerobic exercises include: 

  • Walking at a brisk pace (for heart benefits)
  • Water aerobics
  • Casual, social dancing or dance breaks
  • Gardening or light housework
  • Doubles tennis
  • Cross country skiing
  • Certain types of yoga

The word "aerobic" literally means "with oxygen." Unlike stretching and certain types of resistance training, aerobic exercise allows the lungs to take in more oxygen as one's breathing increases. 

Anaerobic Exercises 

Unlike aerobic exercises, anaerobic exercise involves short, quick bursts of movement and muscle engagement. These types of exercises are typically considered to be "high-intensity," as they are performed in much shorter blocks of time. 

Examples of anaerobic exercises include: 

  • High-intensity interval training (HIIT)
  • Heavy weight lifting
  • Plyometrics, jump squats, or box jumps
  • Sprints while running, cycling or swimming

Because anaerobic literally means "without oxygen," these exercises are meant to be performed in short bursts, followed by periods of rest. Due to the demands anaerobic exercise place on the body, these exercises are highly effective when it comes to speed and agility training, as well as weight loss. 

Non-Traditional Movement 

If you're looking for opportunities to get moving but aren't a fan of traditional exercise options, don't worry! With a little bit of research, you'll find that there are plenty of healthy options for everyone. 

Some of our favorites include: 

  • Rock climbing 
  • Solo dance parties in your room
  • Kayaking
  • Cleaning the house (we promise it counts) 
  • Non-traditional fitness classes like burlesque, floating mat yoga, silks class 
  • Hula-hooping

We encourage you to try one new type of fitness class or activity a month! Mixing up your fitness routine can work wonders for those who struggle to stay engaged. 

Start Today 

Get moving-- even it's just 30 minutes every day! We promise that your energy will feel better, your sleep quality will improve, and that you'll be setting up yourself for a healthier future. 

We know a thing or two about wellness. For more lifestyle tips on how to improve and maintain your health, check out our blog. It could be the best thing you can do for your health all day!


Internal Works Cited:


External Works Cited: