Healthy Living

6 Signs You Need to Change Your Workout Routine

There should be nothing to a good workout. After all, you put in the work, you reap the rewards, right? Unfortunately, no. It’s not always quite that simple. You may be in the gym five days a week, giving it all that you have to give, and still be setting yourself up for disappointment. There’s a number of reasons why this might be the case, and in each one, the solution is to make a change. If you’re not getting the results that you want or expect out of your workout routine, here are some of the tell-tale signs that it’s time for you to try something different.

1. You’re Getting Bored With Your Workout Routine

One of the biggest factors that can hold you back is boredom. Think about it: if you just keep doing the exact same exercises, with the same weight, for the same reps, it’s probably only a matter of time until you get burnt out.

Once that happens, backsliding becomes less of certainty and more of an inevitability. How fired up are you going to be to hit the gym before or after work when your routine no longer excites you? That’s why boredom is one of the top reasons why people end up quitting their regimen altogether.

A good way to help prevent boredom is to connect your workout to a tangible goal.

So suppose you want to build up your lower body in order to handle a really challenging mountain back course. Not only will this give you a purpose to work towards, but with a specific goal guiding you you’ll have to make changes to your routine to target that goal effectively.

2. You’re Getting Hurt All of the Time

Injury is the worst-case scenario for any fitness routine. And while a little soreness is normal, even good, debilitating pains are a warning that you’re courting serious injury.

There are a few common culprits behind this. Assuming you’re always monitoring your form, the two most likely are too great a volume or pushing too aggressively.

By volume, we mean the sheer amount of work that you’re making a certain muscle group do. Either by doing too many reps or working a muscle too extensively, you can push it past the threshold fo safely working that muscle and cause injury.

The other common culprit is trying to make gains too aggressively, making jumps in exercise volume before you’re ready for them.

Workout related injuries can be serious, but if you’ve only overtaxed yourself a little then they can usually be remedied with ample rest and mild exercises to help ease the discomfort. For example, if you bit off more than you could chew the last time you did a set of deadlifts, check out our top yoga poses that can help alleviate back pain.

3. You’re Not Feeling the Burn Anymore

While you need to listen to your body to prevent injury, the inverse is also true. If your routine ceases to be a challenge and you’re not feeling any of that next-day soreness, it probably means it’s time to increase the intensity.

The soreness we associate with the day after the gym is caused by the microscopic tears that form in the muscle fibers from intensive use. This is a good thing, as your body responds to this wear and tear by building newer, stronger fibers to compensate.

By the same token, if you’re not feeling that soreness anymore, it means that your muscles have adapted to your current activity level and aren’t being stressed enough to drive new development.

4. You’re Not Getting Your Blood Pumping

If your goal is to burn fat or just improve your cardiovascular health, then your heart rate is the metric you want to look at. And as with building muscle, your body will eventually grow accustomed to the same level of activity over time.

In order to do vigorous, fat-shredding exercise, you should aim for a target heart rate that’s about 70-85% of your maximum heart rate. If you find that you can easily complete your average workout without ever getting up into that zone, it means that it’s time to increase the intensity if you want to continue to see progress.

5. You Actually Seem to Be Losing Strength

Though it’s pretty uncommon to spontaneously start losing strength, there is a reason why that can sometimes appear to be the case.

Usually, this is the same “too much volume” problem covered earlier than can lead to injury. People have a tendency to add exercise to their routine, the assumption being that more is better. So what started as a simple routine with five exercises can be gradually expanded to be twice as long.

When this happens, you start to appear as though you’re not progressing or even losing strength simply because your routine has become more exhausting.

Another common culprit is simply not getting enough rest between sessions. If you don’t allow yourself to fully recover, you won’t be able to perform at optimal levels.

6. You’re Not as Hungry as You Were

After a good workout, your body shifts into gear repairing all of the muscle fiber that was broken down during your session. In order to do this, it needs raw materials like protein and plenty of them. That’s a workout is one of the best appetite stimulants you can find anywhere.

When you stop seeing that spike in appetite, it usually means that you’re no longer taxing your body to the same level that you were. Less breakdown in muscle fiber means less protein is needed to repair it. It also means that you’re not making significant progress anymore.

So if all you need to satiate yourself after a full workout is a light snack, it probably means that you need to make a change to your routine.

Variety Is the Spice of Life

As simple as it would be, we can’t live off of a handful of exercises alone. In order to keep progressing, we need to continually challenge ourselves. And that means making changes to our workout routine every now and again.

It also means listening to your body and understanding when something isn’t working. Otherwise, we end up wasting time and effort at best and courting injury at worst.

Of course, many of us haven’t quite made it back into the gym just yet. If you’re still social distancing because of a pre-existing condition or just out of an abundance of caution, check out our tips on how to keep in shape at home while maintaining quarantine.

Works Cited:

8 Yoga Poses for Back Pain That Will Have You Saying Namaste (Thank You) – PricePro Pharmacy

Why do I feel pain after exercise? – The National Health Service

Exercise intensity: How to measure it – Mayo Clinic

6 Tips for Staying in Shape During Quarantine – PricePro Pharmacy

Eat Your Way to Healthier Skin by Avoiding These Foods That Can Cause Acne

About 80% of people had acne breakouts at some point between ages 11 and 30. But, to be honest, we are pretty sure that the other 20% is lying anyway.

What causes acne? Why do some people get it worse than others? Remember, our skin can be a reflection of many things, including our diet.

Acne is a part of life. However, there are steps you can take, including avoiding food that causes acne. Read ahead to learn more about how you can incorporate eating right into your skincare.

The Link Between Food and Acne

No matter how many people tell us it's normal, acne affects everybody differently. Some forms lead to scarring and fistulae. In order to occur, a number of factors come together.

It's hardly a surprise the acne treatment market is a multi-billion dollar industry. Treatments like benzoyl peroxide creams and antibiotics can be effective but they are not without cost.

Like so many medical conditions, there is an undeniable association between lifestyle and outcomes. There is no question that there are certain foods that can cause acne.

Where Does Acne Come From?

Zits, pimples, blackheads, whiteheads, and whatever other names you can think of are all different forms of acne vulgaris.

The factors that lead to acne formation and are numerous. They include sebum (oily secretion made by the sebaceous gland) production, thickening of the outer layer of skin (hyperkeratosis), inflammation, and microorganisms living on the skin.

Of course, genetics and other factors play a role but diet can is a variable that we can work with.

Treating the Source

A pound of prevention is worth a pound of cure. Dieting and practicing proper skincare should be part of everybody's daily routine.

People who want to take steps to control their acne or are taking acne medication should be extra careful with their diet.

Limiting Food that Causes Acne

Knowing that our food affects acne, what choices should we make to keep our skin looking its best?

Increased sebum production leads to oily skin, which can predispose to acne. Here are seven concepts to control your acne with diet.

1. Control Your Blood Sugar

Sweets and other things made with refined sugars can cause spikes in your blood sugar levels. The connection with diabetes and obesity is well known but it is a cause of acne as well.

When your blood sugar increases, your pancreas releases insulin to get it back down to a stable level. However, insulin has several other effects, including increase androgen and sebum production.

Counting Carbs

Many of us only associate sweet foods with sugar. However, it is important to understand that any kind of carbohydrate is broken down by the body to glucose. This will lead to insulin release.

This includes foods like noodles, pasta, white bread, and rice. Yes, that means bagels, too.

Limiting your carbs can help your skin cope. Even switching from white bread to high fiber bread can help control blood sugar (and cholesterol and blood pressure).

"Healthy" Breakfast Cereals

We all knew that if you wanted to "be like Mike", you had to eat your Wheaties. Despite the 'healthy' image a lot of these breakfast cereals portray, they might not be the best option.

This goes double if you are trying to control your acne.

They generally have little to no protein and are loaded with sugar.

Sugary Drinks

There is no question that sugary sodas are bad for you. This can then lead to blemishes and outbreaks.

However, just because it isn't soda per se, doesn't mean you are making a good choice.

Lots of commercially sold teas, sports drinks, and juices are loaded with refined sugar.

2. Omega-3 vs Omega-6

Omega-3 and omega-6 are two types of polyunsaturated fatty acids. Their chemical composition varies slightly.

However, diets high in omega 3 fatty acids have been shown to beneficial for people with acne. This is likely due to its anti-inflammatory effect.

People with seafood in their diet tend to have better. Otherwise, taking an omega-3 supplement can also improve acne.

3. Antioxidant Intake

Antioxidants are important for preventing a number of diseases, including heart disease and cancer. However, they can make your skin healthier as well.

Several studies have shown that people with acne can have lower levels of antioxidants in their blood.

Try a diet rich in nutrients, such as vitamin A, vitamin E, and selenium.

4. Think Zinc

Zinc is an important mineral that plays a vital role in skin health. Plus, it has been shown to limit the growth of Propionibacterium acnes (a bacteria that leads to acne).

Also, it may improve acne through an anti-inflammatory effect.

Oysters contain more zinc than almost any other food. Red meats, beans, nuts, and whole grains, are other good sources.

5. Fatty Foods

Fats and lipids, such as cholesterol play a vital role in nearly every bodily and cellular function. However, excess fats in our diets may lead to excessive sebum production.

The worst offenders are fast-food restaurants. Their 'meals' contain a ludicrous amount of cholesterol, carbohydrates, and sodium.

Sure, eating fast food can lead to outbreaks on your skin. Eat enough of it and that won't be your only problem.

6. Dairy Products

Milk and other dairy products have long been labeled as foods that cause cystic acne. There are a few studies to back this but the evidence is overall lacking.

However, dairy products can be high in fat so it might be worth limiting in some people.

7. Watch Your Allergies

Anyone can suffer from a food allergy. Some signs of an allergy are obvious.

However, there are food allergies that cause acne. Be aware of any breakout after eating certain kinds of food.

Healthy Plates, Clear Skin

Not being careful with the food that causes acne can make fighting breakouts a losing battle. You may be taking several steps and spending money to care for your skin.

So, be sure to get the most out of your time and money. You might notice your skin isn't the only thing looking better.

Visit our blog for more articles on health and medical news.

Works Cited:

https://www.prnewswire.com/news-releases/acne-drugs-market-size-worth-5-9-billion-by-2025-cagr-4-2-grand-view-research-inc--890655639.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4106357/

https://www.healthline.com/nutrition/foods-to-avoid-with-diabetes#section1

https://www.medicalnewstoday.com/articles/301506

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4884775/#:~:text=The%20association%20between%20diet%20and,iodine%20remain%20to%20be%20elucidated.

https://www.pricepropharmacy.com/blog/

9 Tips for Buying Acne Treatments Online Safely for Beginners

Vitamin Research: Do You Really Need Multivitamins?

Do you remember those chalky Flinstones vitamins that many families had stashed in their cupboards for their picky children to eat like candy?

If you’re an adult, they’re likely replaced by boring capsules, or, if you’re lucky, those sweet and chewy vitamin gummies for the adults who still like their supplements to come in candy form.

But how useful are these vitamins? Is it worthwhile to have a cabinet full of vitamins and supplements, or are you wasting your money?

We’re going to take you through a bit of vitamin research to learn about how vitamins actually impact the body and whether or not they need to be a part of your daily routine.

Keep reading to learn more.

What Are Multivitamins?

“Multivitamin” is somewhat of an umbrella term that encompasses any combination of vitamins and minerals in one easy-to-consume supplement. They’re generally pills or capsules, but they can also be chalky chewable candies, gummies, powders, or drinks.

Generally speaking, they contain all of the “essential” vitamins that the average healthy adult or child will need to take. Women’s’ multivitamins sometimes contain extra ingredients, like boosted folic acid. Multivitamins for seniors may have different amounts of each supplement.

Smaller kinds of vitamin combinations are also considered multivitamins, like pre-natal supplements, complexes, and trendy capsules or gummies made specifically for their intended purposes (like hair growth, bone strength, skincare, and more).

The vitamins that can be found in multivitamins can also all be found in the standard American diet.

Are Vitamins Actually Helpful?

Are there really any multivitamin benefits that you can’t just get from your normal day-to-day diet?

Well, maybe. There’s a lot of conflicting information. With the large variety of multivitamins available, research may not be consistent with your particular multivitamin of choice.

Some people are genuinely deficient in certain vitamins. This can happen with certain food aversions or intolerances, or even just from the body needing more of that vitamin than the average person.

Certain medications can inhibit the absorption of vitamins, meaning that you may need extra vitamins to pick up the slack. While you may think you’re only deficient in one, some vitamins only work (or work best) in conjunction with another.

For example, biotin works best in combination with zinc. Iron works best when you combine it with vitamin C. This means that in some cases, vitamins being combined into a multipack can be more helpful than taking them individually or consuming them through food.

Vitamins may also help you to avoid cancer and the future loss of memory with age. These studies, however, are inconclusive and require more research before anything is certain.

Who Needs Multivitamins?

In a perfect world, no one needs vitamins. We should all be getting everything that we need from the foods that we’re eating. In reality, this isn’t always the case.

There are several groups of people that can benefit from the use of vitamins.

Mothers and Mothers-to-Be

Future or new mothers can benefit from a multivitamin. Mothers-to-be need a lot of folate in order to grow and deliver a healthy baby.

Not getting enough folate can lead to low birth weight, birth complications, neural tube defects, heart defects, brain and nervous system damage, and even stillbirth.

This means that all future mothers should be taking a multivitamin geared towards them. Folate is so important that it should be taken from the time of conception, meaning that if having a baby is even on the table, it’s best to take a prenatal multivitamin to cover your bases.

The Elderly

Older adults should also consider taking a multivitamin. While many people get enough nutrients from their foods, the elderly eat less and require more vitamins to keep everything functioning as it should. Because of this, they often end up deficient.

Vitamins may protect the eyes, heart, and memory. It’s better to be safe than sorry, and taking the proper amount of each vitamin shouldn’t cause any harm.

Anemics

Those with iron-deficiency anemia should be taking vitamins. This should be done under the guidance of a doctor to ensure that the iron can be properly metabolized and can work in combination with the other vitamins.

Because iron does best in combination with vitamin C, a multivitamin might be a good choice.

People With Depression

This won’t necessarily be the case but talk about it with your physician.

Many people with depression would benefit from boosted vitamin D. Certain medications also make it difficult to absorb vitamins, requiring extra supplies.

For example, popular antidepressant Wellbutrin might inhibit the absorption of zinc. Instead of ditching the medication that you find helpful, try to supplement first.

Vegetarians and Vegans

Those with alternative diets that cut out animal products can live very healthy lives, but they may have a hard time finding certain essential vitamins without the use of supplements.

B12 is one example of something that’s difficult to find in vegan food (though it is present in dairy and eggs for vegetarians).

Some foods are fortified with B12, but to get it in proper amounts it’s far easier to take a supplement.

Can Vitamins Be Harmful?

It is possible to have too much of a good thing.

While taking a single supplement daily won’t be harmful, there are vitamins that, when taken in overabundance, can be toxic for the body.

For pregnant women, an extreme overabundance of vitamin A may cause birth defects. Even for non-pregnant people, vitamin A toxicity is a real risk.

In short, vitamins aren’t likely to harm you as long as you take them as instructed. The gummies might be good, but only take one or two per day.

We Did the Vitamin Research So You Don’t Have To

There’s a lot of vitamin research out there and we hope we helped to clear some things up.

While multivitamins aren’t absolutely necessary, they likely aren’t doing you any harm. If you have a healthy and balanced diet, you probably don’t need them.

If you’re in any of the categories that would benefit from vitamins, though (and ours was only a brief list), consider grabbing some gummy vitamins to add to your routine.

For more health posts or to find the medication that fits your budget, visit our site.

Works Cited

1. https://www.webmd.com/vitamins-and-supplements/ss/slideshow-best-ways-to-take-different-vitamins

2. https://pubmed.ncbi.nlm.nih.gov/16880453/

3. https://www.cdc.gov/ncbddd/folicacid/about.html#:~:text=Why%20folic%20acid%20is%20important,and%20spine%20(spina%20bifida).

4. https://www.pricepropharmacy.com/search/?drugName=Wellbutrin+SR+%28Bupropion+Hydrochloride%29

8 Yoga Poses for Back Pain That Will Have You Saying Namaste (Thank You)

A stiff and painful back can be debilitating. Your back is your support, so when it’s hurting, it can be hard to function.

You could see a doctor for medication or physical therapy, but when money is tight and you need instant relief that isn’t always an option. How can you ease some of this pain at home?

Yoga is a great way to stretch and release some of those back muscles and build some strength to get a stronger foundation. Strengthen and soothe your back and core while easing your pain.

Keep reading for our favorite yoga poses for back pain that you can add to your morning routine.

1. Child’s Pose

This is a foundational pose in many yoga practices. Yoga routines often start or finish with this pose (before corpse pose) and may disperse it throughout for a quick rest and release on the back.

It’s a wonderful stretch when you’re using yoga for back pain and you get to choose how much pressure you’re applying.

For this, sit on your knees with your feet underneath you. Spread your knees slightly and bring your torso slowly down to the earth with your arms extended. Your torso can rest on your thighs, or you can spread your knees wider to let it rest between them.

Bring your forehead and forearms to the floor if you’re able. Melt down into this pose and steady your breathing until you feel a release.

2. Cat-Cow

A cat-cow is less of a pose and more of a movement, but it’s another foundational piece of many yoga routines.

You’re going to come up to all fours with your shins and tops of your feet pressing into the earth and your finger knuckles supporting your arms (to try to alleviate pressure on the wrists).

When you breathe in deeply, bring your navel down as though you’re pushing it to the ground, making a dip in your back. You should feel the stretch in your shoulders.

On an exhale, round your back, pushing your navel up as though it’s being pulled by a string. Your back should be arched like a frightened cat.

Repeat as many times as necessary.

3. Upward-Facing Dog

For this, lay flat on your stomach with the tops of your feet pressing into the earth. Bring your hands into a tight push-up position around the middle of your ribcage.

Press up gently on an inhale, curving your back, as high as you are able. Don’t push until you feel pressure, just as far as you are comfortable.

Hold this pose for up to 10 seconds before you slowly release back to the floor.

4. Downward-Facing Dog

This is a great followup to upward-facing dog as it stretches the back in the opposite direction. This is also one of the better yoga poses for lower back pain.

This is also a great strengthening pose for the core and a good rest pose that still builds strength and flexibility.

From the floor (if you just finished your up-dog) push up into a high push-up position or plank. Instead of stopping in plank, send your hips up and adjust your hands and feet until you’re in a comfortable upside-down v-shape. Your head should be between your shoulders, giving your shoulderblades a nice release.

Pedal your feet if they’re unable to lie flat for an extra stretch.

5. Bridge Pose

This is a strengthening pose for the back, glutes, and thighs.

Lie on your back with your knees bent and your feet flat on the floor. Your arms can be flat at your sides or resting on your belly.

Push up through your feet until your hips are hovering as high as you can comfortably get them. You can hold this pose for as long as feels comfortable, or you can release and repeat for more of a pilates-style bridge.

6. Low Lunge

This is a slightly more advanced move, and those with lower back pain specifically may want to build strength first before moving towards it (though it can be released from this pose). Upper back pain should feel some relief.

Beginning in downward dog or all fours, bring one knee forward and plant your foot between your supporting hands (for beginners, this is a good time for blocks if you have them to elevate your hands). Bring both hands to the “inside” (meaning if your right foot is planted, your hands should be planted to the left of it).

Your other leg should stretch out slightly, toes pressed into the ground, knee either lifted or touching the earth depending on your comfort.

Bring your chest up, pressing your shoulders down away from your ears, and try to pull your torso and hips in opposite directions. You should feel a good stretch right above the hips and in your shoulders.

Repeat on either side or keep this pose as you go into #7.

7. Chest Opener

This is a great pose for a backstretch. We’re going straight from the previous pose.

Whichever foot is forward, Plant your hands on either side. From here, tighten your core for stability and bring the hand that matches the foot (meaning if the right foot is down, the right hand comes up) up towards the sky, opening your chest with it.

Your fingers should be outstretched as if they’re being pulled up by an invisible string. and your face and chest should face whatever side you’re lifting towards.

Repeat on either side.

8. Forward Fold

This is great for flexibility and it’s a common (and simple) position in many vinyasas.

Stand up tall with your feet hip-width apart. Bend your knees just slightly as you reach your fingers toward the ground. If they don’t touch, that’s okay. Be careful not to lock your knees, especially as a beginner.

Once your fingers are on the ground, grab each elbow with the opposite hand and release the tension in your upper body so it “hangs” over your legs. When you’re ready to come up, ease up slowly as if each vertebra is clicking into place.

These Are Our Favorite Yoga Poses for Back Pain

As with every stretch or exercise, if something doesn’t feel good, don’t push it.

If you feel pinching, save that move for another day. Yoga should be restorative, not painful. These yoga poses for back pain should help stretch and strengthen your back, relieving pain, and hopefully preventing pain in the future.

To learn more about health and restoration, or to find affordable medications for your ailments, visit our site.

Works Cited

1. https://www.pricepropharmacy.com/how-to-get-prescription-drugs-without-seeing-a-doctor/

2. https://www.spine-health.com/wellness/yoga-pilates-tai-chi/how-yoga-helps-back

3. https://www.issaonline.com/blog/index.cfm/2019/should-you-lock-your-joints-when-you-stretch

4. https://www.pricepropharmacy.com/products/

Craving Blueberries: Aren’t They a Superfood?

There’s something special about biting into a freshly baked blueberry muffin or popping a sweet, ripe blueberry into your mouth on a warm summer afternoon.

These dark purplish-blue berries are satisfying, sweet, and fantastically healthy. If you’ve been craving blueberries, you’ll be glad to know that they’re one of the most beneficial fruits you can choose to enjoy.

Not only do blueberries taste great, but they’re also full of antioxidants and helpful nutrients. The next time that you’re looking for RX coupons, take a moment to add blueberries to your shopping list.

Are Blueberries a Superfood?

Blueberries contain a variety of crucial nutrients and chemicals, making them a tasty and beneficial superfood. These antioxidant-rich berries contain essential vitamins and minerals, including Vitamin C.

Blueberries are also an excellent source of potassium and an insignificant source of calories. This makes them a worthwhile option for those attempting to maintain or lose weight.

However, boosted immunity and weight loss aren’t the only benefits of eating blueberries. But understanding the differences between the two major types of blueberries is imperative.

Wild Blueberry Benefits

There are several benefits associated with blueberries. They’re full of antioxidants, fiber, vitamins, and minerals. However, not all blueberries are alike. Most domestic species of blueberries fall into one of two categories.

1. Highbush Blueberry. These blueberry plants can grow up to eight feet in height. They render juicy fruit that is slightly less flavorful and sweet than the lowbush’s fruit.
2. Lowbush Blueberry. These only grow to two or three feet in height, but they produce dark, small berries that are often loaded with antioxidants and flavor.

Lowbush blueberries tend to thrive in warmer climates that experience very few frost days throughout the year. Highbush blueberry plants flourish in colder regions, and they typically produce far more berries than their southern counterparts.

Still, no matter which type of blueberry you decide to snack on, it’s bound to taste great and provide your body with much-needed nutrients. Some of the benefits of eating blueberries (of any type) include:

• Increased Antioxidant Levels
• Reduced Damage to DNA
• Lowered “Bad” Cholesterol
• Lowered Blood Pressure
• Improve Brain Function

If you’re looking for a tasty superfood to snack on, you may want to consider blueberries. Still, it’s vital to know precisely what blueberries contain and how beneficial they can be for you and your diet.

If you’re taking or ordering medications, be sure to check that blueberries don’t interact with your medicines. Consulting with a physician or health care provider could help you make a decision.

Wild Blueberries: Nutrition and Calories

Lowbush blueberries are sometimes referred to as “wild” blueberries. If you’re interested in reaping the most potent benefits from blueberries (and enjoying a more vibrant, stronger taste), you’ll want to invest in wild blueberries.

A cup of blueberries contains about:

• 84 calories
• 3.6g of fiber
• 1g of protein
• 144mg of potassium

Blueberries also contain Vitamin C, Vitamin A, calcium, and iron. Because they’re such a complex and nutrient-rich fruit, they’re often lauded as being a superfood. This leaves many wondering just how many blueberries they can eat each day.

How Many Blueberries Should I Eat Each Day?

While there isn’t a lot of information regarding how many blueberries a person should eat each day, you can still calculate an optimal amount of blueberries per day. The key to this process is considering the macro- and micronutrients in blueberries.

Using standardized nutritional information, you can decide on a healthy amount of blueberries per day. For example, the U.S. Department of Health & Human Services recommends that adults consume between 75mg and 90mg of Vitamin C each day.

A single cup of blueberries contains about 14.4mg of Vitamin C. This is well below the recommended daily amount, which may encourage you to consume more blueberries. At 84 calories per cup, there’s little reason not to imbibe on blueberries.

Blueberries are great for smoothies, pies, cakes, and day-to-day snacking. The possibilities are endless when it comes to blueberry recipes. Still, it is crucial to note that blueberries are high in natural sugars.

The average American adult should only consume between 25g and 38g of sugar per day. A cup of blueberries contains bout 15g of sugar, which accounts for half or more of a person’s recommended daily allowance.

Can You Eat Too Many Blueberries?

As with all things in life, it is possible to overindulge. Our bodies are complex biological machines that require hundreds of various vitamins and nutrients to survive, function, and flourish. Too much or too little of anything can be harmful.

While you aren’t likely to overdose on blueberries, you could cause your stomach to stretch by consuming too many blueberries in a short amount of time. You could also eat way too much sugar, forcing your body to release a massive amount of insulin.

Over time, this constant sugar intake could lead to issues related to insulin resistance, hypoglycemia, and diabetes. Even though blueberries are a tasty and relatively healthy treat, they shouldn’t be the only thing you eat throughout the day or week.

Are You Craving Blueberries?

Have you been craving blueberries and their sweet, dark wholesomeness? Don’t wait to treat yourself to one of the tastiest superfoods in existence, be sure to stop by your local farmer’s market or supermarket and enjoy some fresh blueberries today!

If you’ve enjoyed this information about blueberries, you’ll likely enjoy our related articles. Be sure to contact us today and keep learning about health and nutrition!

What Are Probiotic Foods and Why Should You Eat Them?

What are probiotic foods?

Even though you might not know the answer to this question (yet), they aren’t as much of a mystery as you might think. There’s a good chance you’ve been eating probiotic foods all your life. In fact, you probably even have some stored away in your kitchen right now. 

But what do these foods do and why should you eat them? We’ve put together this guide to help you understand what probiotics are, how they work, and how they can benefit your health. 

Make sure you keep reading below to learn more!

What Are Probiotic Foods?

Probiotic foods are packed full of live microorganisms, otherwise known as healthy bacteria. Eating these bacteria can benefit both your mental and physical health in a number of ways (which we’ll breakdown below). 

Most types of probiotic foods are fermented, such as things like sauerkraut or pickles, but you can also consume probiotics through supplements. 

How to Introduce This Food into Your Diet 

If you don’t like the taste of fermented food, an easy alternative is taking a probiotic capsule supplement. Make sure you read the directions on the packaging to learn the right dosage for your particular product; however, in most cases, you can take these supplements every day. 

Want to avoid supplements? 

Get creative with your meals and try to eat a new probiotic food at least once a day. Experiment with recipes until you find something you like. 

One of the easiest ways to eat probiotic foods (especially if you’re a picky eater) is to have a serving of yogurt for breakfast. Yogurt isn’t expensive, and you can find all different flavors and add things like fruit or granola until you find a mixture you’re excited to eat when you wake up. 

Different Types of Probiotic Foods

We’ve mentioned a few probiotic foods already, but there are a number of options out there you can try. These foods include things like:

• Beat kvass
• Cottage Cheese
• Certain types of cheese, such as cheddar, mozzarella, and Gouda 
• Green olives 
• Kefir 
• Kimchi 
• Kombucha 
• Miso 
• Natto 
• Pickles 
• Sauerkraut 
• Tempeh 
• Traditional buttermilk 
• Yogurt 

These are a few of the most common types of probiotic foods, and you may already be eating some of them on a normal basis. All you have to do is make a sandwich full of the right cheese, some pickles, and olives to reap the benefits of these foods. 

How Much Probiotic Food Should You Take a Day?

You should do your best to take anywhere between 1 billion to 10 billion CFUs (or colony-forming units) every day. This might sound like a lot, but you can get that amount quickly and easily through supplements or through a meal or two. 

Again, remember to always follow the directions on your supplement bottles. This will ensure you aren’t taking too much or not getting enough. 

But you have to take this amount every day for an extended period of time to see any results. Just eating a bowl of yogurt every once in a while (though still good for you) won’t give you all the benefits that come from eating probiotics in your normal diet.  

How Probiotic Foods Can Benefit Your Health 

Your body is full of bacteria, both good and bad. If there are more good bacteria in your body, your systems are often healthy. But if there are not enough good bacteria in your body, your health can start to suffer (you can develop digestive issues, obesity, allergies, and mental conditions). 

Since probiotics are good bacteria, they help balance out the bacteria in your body, which can keep you healthy. 

But you’ll see the effects of this in a number of different ways. Here’s a quick breakdown of some of the most common. 

Gives Your Immune System a Boost 

Because probiotics fill your body with healthy bacteria, it can help your immune system fight off any harmful bacteria. On top of that, probiotics have also been shown to produce natural antibodies, which is an important part of staying healthy.  

Reduces Digestive Disorders 

If you suffer from certain digestive disorders, you may benefit from taking probiotics. These healthy bacteria have been shown to reduce the symptoms of some of these conditions, including: 

• Crohn’s disease
• Ulcerative colitis 
• Irritable bowel syndrome 

Probiotics may also be able to prevent and treat frequent diarrhea.  

Helps Control Allergies 

Taking probiotics may also reduce symptoms of allergies. While probiotic foods may not get rid of your allergies altogether, they can make the condition much more manageable. 

Lowers Symptoms of Mental Conditions

Tired of living with anxiety or depression? Probiotics can work as natural remedies for these conditions. Eating this food or taking supplements can limit these types of mental health problems, which can help improve your quality of life. 

Improves Weight Loss

If you want to lose weight in a fast, healthy way, you should introduce probiotics to your diet. These types of foods prevent your body from storing some types of fat, meaning less work for you later. 

Change up Your Diet Today 

Are you ready to start taking probiotics every day? Try adding some of these probiotic foods to your normal meals or, if you prefer, taking supplements. 

Not sure where to find probiotic supplements?

We can help! Make sure you take a look at some of the products we offer, and if you have any questions, don’t hesitate to get in touch with us today! 

Works Cited:

https://www.health.harvard.edu/press_releases/benefit_of_probiotics_should_you_take_a_daily_dose_of_bacteria 

https://pubmed.ncbi.nlm.nih.gov/14557292/

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What Are the Benefits of Meditation?

If you’ve been tense and stressed out, you’ve likely heard this advice before from someone in your circle: “You should try meditating!”

This isn’t always the best advice to hear. It can feel dismissive and a little bit too new-age for people who are already dealing with stress. That said, there are some connections between meditation and mental health (as well as physical health) that you may want to look into.

So what are the benefits of meditation anyway? Do you really need to try something new that isn’t even medically-based?

Meditation won’t hurt you, and the worst that could happen is nothing. Why not give it a shot?

Let’s talk about it.

Keep reading for some of the benefits that meditation could offer you.

It Encourages Mindfulness

You’ve probably heard that word before. What is mindfulness anyway?

Mindfulness is an awareness of yourself and your surroundings. When you’re being mindful, you’re “present” in your current moment instead of allowing your mind to wander.

This can root you in reality and allow you to see things that you may not have seen before when you were so distracted by your busy modern schedule.

Mindfulness meditation can have benefits in several areas of your mental health.

Depression and Anxiety

If medication isn’t yet in your budget, or you have medication-resistant depression or anxiety, you may benefit from mindfulness training.

When you meditate for mindfulness, your brain gets quiet and dismisses the thoughts that want to interrupt your experience. Anxious thoughts are slowed down to a manageable level.

After you’ve been practicing for a while, mindfulness will be easier in your day to day life. When you begin to feel anxious or depressed, use mindfulness to ground you in reality. What do you see, feel, hear, and smell? What’s going on around you?

Getting out of your head in this way can ease some of the emotional effects of depression and anxiety.

Concentration

Many of us are easily distracted in our increasingly digital world that offers instant gratification and far too much to look at.

Attention spans have allegedly been lowered over time to instead make room for multitasking. While this doesn’t have to be a bad thing, sometimes you need to concentrate on specific tasks.

Mindfulness training allows for this concentration. When you feel distracted, your trained mind should be able to bring you back to the present so that you can complete your work.

Time Awareness

Does it feel like time moves way too quickly? You wake up in the morning, get some work done, and suddenly it’s time to cook dinner. Where did your day go?

This is a similar problem to the concentration issue. We often blind ourselves to the passage of time, getting distracted by work and the idea of whatever comes after it.

In this, we lose precious moments and contribute to our anxiety.

Mindfulness won’t literally slow the sands of time, but it will slow your mind so that you’re able to recognize time passing.

It Lowers Stress

Meditation is wonderful for de-stressing the mind and body. Taking a few minutes out of your day to slow everything down, practice your breathing, and empty your mind can offer a great release.

Stress doesn’t just impact your mental health. Stress is a key factor in your physical health as well. Let’s talk about it.

The Heart

Stress can contribute to future problems with the heart.

Chronic high stress will raise your blood pressure, damaging your arteries and making it harder for your cardiovascular system to function effectively.

Your heart may pound, causing it to work in overdrive.

These things can lead to an eventual heart attack, or just a weakened heart more vulnerable to problems in the future.

Immune System

Did you know that stress has an impact on the immune system?

Chronic stress ravages the immune system. It weakens its defenses, opening you up to disease.

When your immune system isn’t working effectively, you’ll get sick more often, likely causing more stress and perpetuating the cycle.

Reproductive Organs

If other benefits of meditation haven’t convinced you, maybe this will.

Different parts of our reproductive systems can be directly impacted by chronic stress. Stress can impact a couple’s ability to conceive.

Stress can contribute to erectile dysfunction and disruptions in the menstrual cycle. People with chronic stress may experience missed or delayed periods.

How to Start Meditating

If this is all convincing to you, it might be time to start your own meditation practice. You don’t need anything fancy to begin.

There are many guided meditations online, both in written and audio forms, but to get started you just need yourself and a quiet place to sit.

Sit down in a comfortable position and close your eyes. Begin slow and steady breaths either completely through the nose or in through the nose and out through the mouth. Your goal is to focus on those breaths.

As you sit, your mind will start to wander. It’s bored and it wants something new to latch onto! Instead, bring it back to your breathing, concentrating only on the breath until your mind is empty of everything else.

Repeat this every time your brain tries to find something new to pay attention to.

When you’re just beginning, a 5-minute meditation can be a great start. As you practice, you’ll work your way up.

This is a journey, so keep practicing!

What Are the Benefits of Meditation: Takeaways

Meditation isn’t just a woo-woo way to sit quietly for a while. So what are the benefits of meditation?

You can ease some of your anxiety, increase your ability to concentrate on tasks, and even protect your heart and immune system from harm.

Beginning a meditation practice is an easy way to get your body on track.

For more posts about physical and mental health, or to find affordable medications that fit your budget, visit our site.

Works Cited

1. https://www.pricepropharmacy.com/product/prozac/

2. https://time.com/3858309/attention-spans-goldfish/

3. https://www.apa.org/research/action/immune

4. https://www.pricepropharmacy.com/product/viagra/

5. https://www.mindful.org/how-to-meditate/

7 Mental Relaxation Techniques That Will Change Your Routine

If you struggle to sleep because of racing thoughts and an inability to relax, you’re far from alone. In fact, 30% of Canadians suffer from some form of sleep disorder!

Luckily, if this describes you, there are steps that you can take to de-stress and get some rest. Here, we’re going to give you some mental relaxation techniques that are sure to have you sleeping better in no time. Read on to help yourself become more healthy in both mind and body!

1. Stick to a Routine

Studies show that having a routine helps you to be more relaxed throughout the day. It also helps your body develop a rhythm where it knows that it’s time to sleep.

Make sure that you have a general routine that you stick to each day. Wake up and go to bed at a consistent time. This will train your brain that it’s time to sleep at certain hours.

You also should have a nighttime routine that you perform every night before bed. You’ll get used to falling asleep after the routine is over. Brush your teeth and take a warm shower. Get into bed, take your medication, and read a chapter of a book. You’ll be out before you know it.

2. Perform Deep Breathing Exercises

During the day when you’re feeling stressed, it can help to do deep breathing exercises. When you feel the anxiety start to creep up, take a little break from what you’re doing to be mindful of your breathing.

You can do deep breathing exercises no matter where you are. Get comfortable and breathe in through your nose until your stomach and chest fill with air. Exhale slowly. Repeat this until you’re feeling a bit calmer- it usually takes about 2-3 minutes.

You also can use one of the many breathing triangle gifs online and sync your breathing to its movement. These gifs are great for giving you visual input as well as a clear timeframe for inhaling and exhaling.

Deep breathing exercises increase mindfulness. They also increase the airflow to your brain and provide it with more oxygen. This ensures that your mind has space to relax and stop racing.

3. Mindfulness and Visualization

Speaking of mindfulness, it’s extremely important that you actively practice it.

Go sit in a place where you’re comfortable. Think about another location that feels calming to you. This can be a forest, a beach, a place from your childhood- really, anywhere that you feel at peace works.

Then, visualize that location vividly and take in as many sensory details as you can. For example, if you’re thinking of a Hawaiian beach, take in the smell of salt water, the sound of crashing waves, and the tactile feel of sand between your toes.

4. Enjoy a Massage

Professional massages can help to ease a lot of muscle tension, so you should book one if this is a possibility for you. However, if you can’t afford to go to a masseuse, there’s another option for you: a self-massage.

Here’s how it works:

• Knead the muscles at the back of your neck and shoulders with a loose fist
• Use your thumbs to maks small circles at the base of your skull
• Massage your scalp slowly with your fingertips
• Massage your face in tiny circles (with special attention to your jaw and temples)
• Finish it all off with some breathing exercises

The whole process will take 3-5 minutes.

5. Take a Warm Bath

Taking a warm bath is the perfect way to relax your muscles, and relaxing your muscles is the perfect way to relax your mind. Let yourself sit in the tub soaking up the water and the heat radiating around you.

You may also want to get some natural bath oils for an amazing experience. This will give you more sensory input, both visually and scent-wise.

These bath oils make for an amazing aromatherapy method. They also work to keep your skin soft and your pores exfoliated. You can then be comfortable enough in your skin to focus on your mental health.

6. Yoga

Stretching exercises and yoga are great ways to be more mindful of yourself, both physically and spiritually. This means that you will practice moving your body and stretching out while stationary. Yoga also incorporates deep breathing, which expands your repertoire of exercises.

In addition to lowering stress and anxiety, you also will become stronger, more balanced, and more flexible. For the best possible yoga experience, take a class or hire an instructor. You want to make sure that you learn everything you need to know before practicing alone!

7. Take Your Medication

Though there are many natural remedies for stress and anxiety relief, they’re best done in conjunction with the use of medication. Talk to your doctor about getting a diagnosis for anxiety or a sleep disorder. Once that’s done, you can begin to discuss treatment plans.

Once you get a professional prescription, it’s easy to get your medication at discount prices. Canadian online pharmacies are easy to order from and completely safe to use. You’ll be feeling better in no time at all!

Beyond Mental Relaxation Techniques

Now that you know the best mental relaxation techniques to relieve stress and sleep better at night, it’s time to get started.

Contact us with any lingering questions that you have about staying healthy and getting affordable prescription meds that work for you. Our experts are happy to help you relieve your anxiety so that you can feel better ASAP.

Works Cited

https://www.cbc.ca/news/canada/british-columbia/insomnia-women-world-sleep-congress-1.5290738

https://www.nm.org/healthbeat/healthy-tips/health-benefits-of-having-a-routine

https://www.webmd.com/balance/stress-management/stress-relief-breathing-techniques

https://www.lush.ca/en/bath/bath-oils/

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What Are the Benefits of Coffee?

Do you need a cup of coffee in the morning? You’re not the only one. About 64% of Americans drink coffee every day.

Whether you’re a coffee aficionado or drink it to wake up, you might be wondering, “what are the benefits of coffee?” Depending on the type of coffee you consume, the benefits might vary. But what are the most common ones you’ll get?

Don’t hold that thought in.

With this guide, you’ll learn the definite advantages of drinking a warm cup of coffee. Read on and find out more.

1. Coffee Improves Energy Levels and Make You Smarter

Everyone already knows the stimulating effects of caffeine in coffee. But how does it work, exactly? The answer is that your bloodstream absorbs the caffeine and travels to your brain, where it blocks adenosine.

Once this happens, the levels of neurotransmitters like dopamine and norepinephrine increase. This results in improving your neurons’ performance. This means your brain functions improve, which include:

• Memory
• Vigilance
• Reaction times
• Overall mental function

With improved energy levels, you’re also lifting your mood. That means you’re also likely to feel better after drinking a cup of coffee.

2. Coffee Burns Fat

Did you know that about 25% of Canadian adults suffer from obesity? The good news is that almost every fat-burning supplement sold in the market contains caffeine. This isn’t surprising since it’s one of the few naturally-occurring substances that help burn fat.

Lots of studies prove that caffeine boosts your metabolic rate by up to 11%. For obese people, the rate of fat burning increases by a maximum of 10%. For lean people, this rate is almost tripled at 29% but can decrease if you drank coffee for a long time.

3. Coffee Improves Physical Performance

With coffee stimulating your nervous system, your fat cells will break down your body fat. This results in an increase of epinephrine levels in your bloodstream. This hormone prepares your body for impending intense physical activities, also known as your fight-or-flight hormone or adrenaline.

That’s why it’s common for caffeine to improve your physical performance. If you’re heading to the gym, have a strong cup of bean juice beforehand. The ideal time is half an hour before you leave.

4. Coffee Has Essential Nutrients

Finished brewed coffee often retains much of the nutrients found in coffee beans. Here are some things you’ll find in a single cup of brewed coffee:

• 3% of the RDI Reference Daily Intake (RDI) manganese and potassium
• 11% of the RDI vitamin B2
• 6% of the RDI vitamin B5
• 2% of the RDI magnesium and vitamin B3

At first glance, the number of nutrients found in coffee isn’t lifechanging. But take note, the majority of people who enjoy coffee drink several cups each day. These amounts will rapidly add up and improve health in the long run.

5. Lowers Type 2 Diabetes Risk

This is a major health issue affecting millions of people globally. Its symptoms include higher blood sugar levels because of insulin resistance. It also happens when your body’s ability to secrete insulin decreases.

But coffee drinkers have a much lower risk of developing type 2 diabetes. Several studies observed that the average coffee drinker will have a 23-50% lower risk of developing this illness. Some studies showed that the decrease can go as high as 67% instead.

Are you looking for the most common prescription drugs around? If so, read this list and learn ones you’ll most likely encounter.

6. Coffee Increases Your Resistance Against Alzheimer’s Disease and Dementia

Alzheimer’s disease is the leading cause of dementia across the world, making it the most common neurodegenerative illness around. In most cases, people over 65 get this condition without the hope of a cure. But you have lots of options to avoid getting the illness, like healthy eating and exercising.

Now, more studies are proving coffee to be effective too. If you drink coffee regularly, you have up to 65% lower risk of getting Alzheimer’s disease.

7. Coffee Can Lower Your Parkinson’s Disease Risk

Right behind Alzheimer’s, Parkinson’s disease is the second most common neurodegenerative disorder. The primary reason for this disease is the death of your brain’s neurons, specifically the ones that make dopamine. It has no known cure, meaning you must put in more effort to prevent it from happening.

If you’re a coffee drinker, you’re in luck. You’re likely to have a lower chance of getting Parkinson’s disease.

Are you enjoying decaf better? If so, you should reconsider since the primary reason for this reduction is caffeine. It means drinking decaffeinated coffee won’t lower your risk of getting this disorder in the future.

8. Coffee Can Protect Your Liver

The liver is a vital organ since it does hundreds of important bodily functions. But lots of diseases can plague it, including fatty liver disease and hepatitis. Most of these will lead to cirrhosis, meaning your liver will become mostly made from scar tissue.

An interesting discovery is that coffee can protect you from cirrhosis. If you drink four or more cups each day, you can get up to an 80% lower risk of developing this condition.

9. Coffee Fights Depression

This serious mental illness will significantly lower the quality of your life. It’s also common, meaning almost anyone can get it. That’s where coffee comes in since people who drink at least four cups a day will have a 20% lower chance of getting depressed.

10. Coffee Lowers the Risk of Certain Cancer Types

Recent studies found that coffee promises to lowering your risk of getting two types of cancer: colorectal and liver cancer. The former ranks fourth as the leading cause of cancer mortality worldwide while the latter ranks third.

But for coffee drinkers, you get a 40% and 15% lower risk of liver and colorectal cancer, respectively.

What Are the Benefits of Coffee: More Than One Would Think!

What are the benefits of coffee? We hope our list here provided all the answers you seek. Use this to motivate yourself and start drinking more.

Get the most out of your daily cup of Joe!

But why stop with coffee when there are so many more medical options out there? Do you need help with getting medicine in Canada? If so, contact us and we’ll help you out.

Works Cited:

https://finance.yahoo.com/news/10-countries-highest-coffee-consumption-045444069.html

https://www.canada.ca/content/dam/phac-aspc/migration/phac-aspc/hp-ps/hl-mvs/oic-oac/assets/pdf/oic-oac-eng.pdf

https://www.healthline.com/nutrition/coffee-increase-metabolism

https://www.webmd.com/diabetes/news/20120113/why-coffee-may-reduce-diabetes-risk#:~:text=Previous%20studies%20have%20found%20that,of%20Agricultural%20and%20Food%20Chemistry.

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How to Get Better Sleep

Are you having trouble getting a good night's sleep? Do you want to know what's causing your poor sleep and how you can fix it?

Learning how to get better sleep is more than about staying comfortable. It’s crucial for maintaining your health too!

Well don't worry, we've compiled a few essential things you need to change and improve in your life to get the better sleep that you want.

Stick to Your Body's Natural Sleep Cycle

Taking control and fixing your sleep schedule is one of the best ways to get better sleep. If you stick with your natural sleep cycle, you'll be feeling more energized and refreshed. You'll need to set a proper sleep cycle and sleep at the same times every day.

Your body will start optimizing your internal clock if it recognizes that you sleep and wake up at the same time. It will improve the quality of your sleep if you sleep at times when you're most tired. If you've got the right amount of sleep, your body should wake up naturally as well.

As much as you can, try and avoid sleeping in, even on the weekends. If your sleep schedules during the weekdays are different from that of your weekends, it will disturb your natural sleep cycle.

If you need to catch up on lost sleep, napping is better than snoozing your alarm. Try and limit them to around 15 to 20 minutes, or you might start having trouble sleeping at night. If you get sleepy throughout the day, try and get yourself doing something active.

This is especially so after dinner if you start feeling drowsy or tired. If you sleep too early and give in, you'll find yourself waking up later in the night. Do your best to stay in sync with your body's natural sleep cycle.

Control Light Exposure Throughout the Day

Your circadian rhythm or your body clock is what helps regulate your sleep schedule. Getting exposure to natural and bright light during the day helps keep that circadian rhythm healthy. When you wake up, you'll want to get as much light as possible.

Whether it's opening up your curtains or staying outside for your morning coffee. Not only does the light tell your body that its time to wake up, but it also helps you feel more energized as well.

Try and extend this to your other activities during the day like taking breaks or exercising outside instead of indoors. If you do have to stay indoors, try and keep all your curtains and blinds open to let in light.

When it comes time to sleep, this is when you'll want to avoid bright lights. Try not to stick to screens 1-2 hours before you sleep, whether it's watching TV before bed or reading a backlit ebook on a bright tablet.

If you do use your device, use one with smaller screens like your phone and make sure it's on a low brightness level. When it's time for you to sleep, make sure that you're room is dark by closing the curtains or wearing a sleep mask. If you do need a bit of light, think about installing small night lights in the corner of your room.

Eat and Drink Right

Caffeine can stay in your body for up to 10 hours. Therefore, try and limit your caffeine intake, especially in the afternoons.

You'll also want to avoid eating big meals right before you sleep, especially anything spicy or acidic. If you're someone who enjoys midnight snacks, it's time to kick the habit. Getting up in the middle of the night to eat will not only mess with your sleep schedule but keep you awake when you go back to bed.

Some snack before bed can help others promote their sleep. If you're one of these people, just make sure that the snack you're eating isn't sugary or full of refined carbs. Stick to light foods like fruits or yogurt.

Make sure that if you're drinking a lot of drinks in the afternoon, that you take a regular bathroom break before bed. The last thing you'd want is to wake up at night because you need to go.

Evaluate Your Room

A key part of getting a good night's sleep is by improving your sleeping environment. Make sure you're sleeping on something comfortable, like a soft mattress and light bed covers. Experiment with the firmness of your pillows and find which one supports you best.

Your room should also be properly ventilated and at a cool temperature. Anything too cold or too hot will interfere with your sleep and might cause you to wake up randomly at night.

If you can, try and keep your surroundings quiet and free from any kind of outside noise. If you have noisy neighbors or live next to somewhere with a lot of traffic, you can try earplugs or masking the sound with a white noise machine.

Relax and Wind Down

Going to bed while you're full of stress won't make for a comfortable sleep. You'll want to get rid of any anger, stress, anxiety, or worry you have from your day before you go to sleep.

Find something that you find relaxing and include it in a bedtime routine. Start reading a good book, take a relaxing bath and skincare routine, or try listening to soft music.

Whatever it is, make sure it helps you clear your head and remove anything negative. Do what you can to unwind to ensure that you don't get poor sleep quality.

Check here if you want more tips on how to be mindful of your mental and emotional health.

Now You Know How to Get Better Sleep

There are a lot of factors that affect the quality of your sleep, not only before bedtime but during the day too.

We hope that reading this article gave you a better idea of how to get better sleep as well as what causes poor sleep. Make sure that you change your habits for the better and use this guide to help you.

Do you feel like you need medical assistance to get some sleep? If you do and you want to save money doing so, we’re here to help. Get in touch with us right here and let us help!