Healthy Living

Blue Light Effects: What Your Smart Devices Are Doing to Your Brain and Body

You love them, but your smart devices are likely harming your health! It can be hard to imagine that the tiny light coming from your phone or computer, can be causing you harm. It’s just light after all, right? Nope.

Over the decades since the invention of electricity, we have been lengthening our exposure to light. Now, we are extending it to lengths that are doing damage to our brains and our bodies. The blue light from your smart devices can significantly affect the health of your brain and body. As average smart device usage increases, so does the harmful blue light effects of your screen time. With a few adjustments, you can curb your blue light exposure and improve your health.

What Is Blue Light and the Blue Light Effect

Blue light is a short wavelength light (versus red light, which has a longer wavelength). Because it is a short wavelength light it can affect your brain and body. The blue light effect is not all negative, you need it, but too much of it can be harmful.

Light waves emit energy that ranges in its strength and length. The shorter wavelengths have more energy than the longer wavelengths. The short wavelength of blue light affects your body and brain in several different ways.

Natural blue light from the sun is helpful. It can help keep you alert, mentally focused, boost your mood, and give you a sense of well being. But, blue light coming from your smart devices can be harmful. Blue light can overstimulate your nervous system. It can also cause mood disorders, sleep disruptions, eye strain, headaches, and fatigue.

The use of smart devices is dramatically increasing every year. As is the blue light effect on your brain and your body. You can increase your physical and mental health by understanding harmful blue light. Learn where it comes from and how to reduce its effects.

The Sources of Blue Light

Blue light is found all around us. It naturally comes from the sun and artificially from fluorescent bulbs, LED lights, TVs, ebook readers, and smart devices. It has consumed almost every waking and, now sleeping, moment of our lives.

You can cause a cascade of health issues by reading on your blue light emitting devices in the evening. The negative health effects start with trouble falling asleep. They also contribute to poor quality of sleep and less REM (rapid eye movement) sleep.

Why Our Circadian Rhythms Are so Important

When you don’t get enough sleep, you are adding stress to your body. Stress on the body can cause disease, illness, and mood disorders. Sleep quality will either help improve or increase your daily stress. Adequate and quality sleep is essential to your well being. Blue-light emitting devices threaten your sleep.

Sleep is critical to your health, making sure you have practices in place to sleep enough and to sleep well. Sleep is dependent on your 'circadian rhythm'.

Your circadian rhythm is a natural body process that regulates your daily sleep-wake cycle. Disruption of your circadian rhythm can lead to issues such as slower thinking, weight gain, mood swings, depression, and obesity.

The primary hormone blue light affects in our circadian rhythm is melatonin. If you are lacking melatonin it can lead to insomnia and poor sleep. Melatonin is produced in the body and helps you sleep.

The more darkness you are exposed to, the more melatonin you produce. The more light exposure you get (including blue light exposure), the less melatonin you will produce. Low melatonin levels will signal your body to stay awake. You can ease the negative effects of blue light by limiting exposure to your devices. This can increase your ability to have a better quality of sleep.

Beneficial Effects of Light

Bring on the light and bright! As humans, we tend to want lots of light in our homes and offices. Light helps to boost our productivity, our mood, and as an aesthetic of our environment.

There are many benefits you get from light and we need to have sunlight exposure. Sunlight aids in producing vitamin D, which is a required nutrient for health. It aids in strong bones, mental clarity, energy, and muscle function.

Natural light and darkness help us to thrive. The natural light cycles help maintain our natural circadian rhythms.

Harmful Effects of Light

Too much of a good thing is a bad thing. When the homeostasis of your body’s systems is disrupted, it sends your health into a downward spiral. The negative effects are more than a poor night’s sleep, they are accumulative and can be devastating.

Sleep and Stress

Not enough sleep upsets your circadian rhythm and causes physical stress on your body. This stress is a chemical response, intended to protect you from a physical threat. Sleeplessness and daily stress are not a physical threat. A mountain lion attacking is a physical threat. This stress response builds up over time and tells your brain to make this a default setting.

Having a stress response as a default-setting creates yet another negative cascade effect.

Digital Eye Strain

Eye strain traditionally comes with age. But, now we are seeing it with kids as well as adults. Digital eye strain is coming from prolonged electronic screen use.

Circadian Rhythm Disruption

Circadian rhythms are essential for regulating your nervous system. It also aids in the rest and restoration of the body and the brain. Increased blue light exposure has a direct negative effect on your circadian rhythm. Lack of sleep can lead to diabetes, heart disease, and obesity.

Depression

The blue light effect on your brain can be significant. Overexposure to blue light can trigger the release of your stress hormones. Your primal brain thinks you need to be awake and alert for a potential physical threat. This triggers a stress response in the body and releases stress hormones.

This chemical response, when chronic will cause systemic inflammation in the body. These stress hormones also affect the brain and can lead to mood disorders, such as depression, anxiety, or mental fog.

Your stress response limits your access to brain function. This limitation makes it more difficult to work through depression and anxiety. You can reverse these effects by reducing blue-light exposure from screens. Creating habits to calm your nervous system will further help reverse these effects.

Macular Degeneration

Macular degeneration is an eye disease in which part of your eye is damaged. You can have permanent vision loss. Studies have shown that chronic exposure to blue light can increase your chances of macular degeneration and other eye diseases.

Tips to Limit Blue Light Exposure

You are not likely to give up your smart devices, and that is not even realistic in your life. However, you can take action to limit the amount of blue light effect on your brain and body. The following are some steps you can take now to reduce the blue light effect and get better sleep.

Limit Screen Time

Limiting your screen time is probably the most difficult, but when done in small steps can be achievable. Set times for when you’ll log off and shut down screens, such as two to three hours before your bedtime. This will also have a side benefit of helping you get to bed on time to get enough sleep for your day. You also can set up new activities to enhance your circadian rhythms. Meditation is also a useful tool for sleep and stress relief.

Use Dim Red Lights for Evening lighting

Unlike white (day) or blue (screens) lights, red light (or even yellow or orange) does not affect our circadian rhythms. Use a red light in the evenings for ambient lighting around the home.

Blue-Blocking Glasses

Blue-blocking glasses are glasses that block blue light. This can either be a coating or as tinted glasses. You can wear them in the evenings and anywhere there is artificial lighting. The glasses are especially helpful for night-shift workers, or if you’re working late on your computer or another type of screen or smart device.

Night Shift Settings

Most screens on your smart devices now come with a setting called ‘Night Shift’, which creates a yellow light, helping to reduce the blue light effect. The night shift setting can be set to specific times or often it allows you to select a sunset/sunrise setting and automatically adjust the screen’s color output.

You can also adjust the screen brightness, dim it in the evenings to reduce the amount of blue light coming at you.

Natural Sunshine

Get real sunshine exposure during the day. Daylight will help your circadian rhythms in a natural balance, which will help you to sleep at night. Daylight exposure also has a side benefit of helping boost the mood. Be conscientious about when you are taking in light (natural or artificial) and help your brain and your body to maintain its natural healthy state.

Reset Your Circadian Rhythm

You can be proactive in your health by creating habits to support your natural circadian rhythm.

Make sure to consume nutrient-dense foods and stay well hydrated to support your stress response. Lack of nutrients can signal the brain that you are in a state of survival, and will trigger a chemical stress response in your body.

Actively work to reduce stress with exercise during the day and calming stretching before bed. Keep sleep schedules. It is common to skip on a full night’s sleep with the idea of “catching up” on the weekend. However, regular sleep is supportive of your natural rhythms. Meditate before bed to calm your brain’s stress response and prepare your mind for restful sleep.

Other Tips

• Reduce or dim ambient lighting so there is less blue light coming at your eyes.

• Keep your screen clean and free of dust to reduce screen glare.

• Take frequent breaks, such as a break every 20 minutes, and look at anything other than your screen. This will give your eyes a break and help strengthen your sight by focusing on objects at varying distances.

• Blink more often. Blinking gives your eyes a fresh coat of tears, which also cleans and moistens your eye, helping to sharpen your vision and reduce strain.

• Change your lightbulbs to a warmer tone (yellow or ‘soft’ light bulbs) to help reduce the amount of blue light disrupting your circadian rhythms.

Setting Boundaries on Your Screens for Your Health

Our brains and bodies are fine-tuned machines. We can adapt and change; however, we are still biological creatures with basic biological needs. Our daily screen habits can have a significant impact on the health of our brains and bodies. Monitoring and reducing average screen times can help give us the needed break from blue light effects and improve our health.

The harmful artificial blue light coming from our smart devices is increasing with your use. It disrupts natural circadian rhythms, can cause mood disorders, reduce brain function, cause inflammation leading to disease and illness. Limiting your exposure, especially in the evenings, can significantly help reduce these dangers and help restore stronger physical and mental health.

Learn more about health and wellness on our blog.

 

Works Cited

1. Sleep and obesity:  https://www.health.harvard.edu/blog/weekend-catch-up-sleep-wont-fix-the-effects-of-sleep-deprivation-on-your-waistline-2019092417861 
2. Insomnia https://www.pricepropharmacy.com/categories/insomnia/
3. Vitamin D: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ 
4. Smart device usage: https://www.marketingcharts.com/digital/non-mobile-connected-devices-111854 
5. How the timing of light affects us: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5299389/
6. Harvard eye study. https://www.health.harvard.edu/blog/will-blue-light-from-electronic-devices-increase-my-risk-of-macular-degeneration-and-blindness-2019040816365 
7. Diabetes: https://www.pricepropharmacy.com/categories/diabetes 
8. Depression: https://www.pricepropharmacy.com/categories/depression/  
9. Meditation: https://www.pricepropharmacy.com/what-are-the-benefits-of-meditation/
10. CDC.gov https://www.cdc.gov/niosh/emres/longhourstraining/color.html#:~:text=Exposure%20to%20white%20light%20during,or%20orange%20light%20at%20night
11. Harvard Health: https://www.health.harvard.edu/blog/weekend-catch-up-sleep-wont-fix-the-effects-of-sleep-deprivation-on-your-waistline-2019092417861 
12. Night shift setting work: https://blutechlenses.com/blog/does-apples-night-shift-feature-block-blue-light/#:~:text=Apple's%20latest%20feature%2C%20Night%20Shift,blue%20light%20your%20device%20emits.&text=While%20it's%20a%20significant%20step,efficiently%20block%20all%20blue%20light. 
13. Blue Light Exposed: http://www.bluelightexposed.com/#what-is-bue-light

 

 

 

Feeling Anxious? How Stress Weakens Your Immune System and What You Can Do About it

Did you know that the number of Canadians with anxiety has increased this year from 5 percent to 20 percent?

There are plenty of reasons for this huge increase, including the Covid-19 pandemic and rise in unemployment, but it hasn't come as a surprise. For years, anxiety, stress, and other mental health issues have been on the rise. 

But what a lot of people don't know is how anxiety and stress can affect physical health. In particular, they can have a large impact on your immune system, weakening your body's natural defenses and making you more prone to sickness.

To find out how stress weakens the immune system, read our complete guide. 

What is Your Immune System?

Before getting into how stress and anxiety affect your immune system, let's take a look at what it is and why it's an essential part of your health. 

Your immune system is your body's number one defense against bacteria and viruses. It's how your body protects you from sickness and helps you take on the world every day. Without an immune system, your life would be a whole lot worse!

A huge wealth of cells and organs make up your immune system, including white blood cells, your spleen, and your lymphatic system. Just like every part of your body, everything works in perfect harmony to protect you from sickness. But, when other areas of your body aren't working so well, it can have a knock-on effect on your immune system. 

Good Stress and Bad Stress

At some point or another, we've all experienced stress. Your body needs stress to help you perform better under certain situations, like if you're in danger. It can help you become more efficient with your tasks and boost your memory, which definitely isn't bad! 

In fact, you can even feel a type of stress when you're excited, known as eustress. Have you ever felt butterflies when you're about to go on a date or be reunited with someone? That's actually stress, but you wouldn't know it.

But there is a certain type of stress can become bad for your body; chronic stress. 

Chronic Stress and Anxiety

Anxiety and chronic stress go hand in hand. Sufferers of anxiety often see increased levels of chronic stress. 

Anxiety can be caused by a whole range of things, including past trauma, your personality, other mental health disorders, and alcohol or drug misuse. If you have blood relatives with anxiety, this can make you more likely to suffer from it, too. It can also be the sign of an underlying health condition, such as chronic pain or diabetes. 

Some symptoms of anxiety include:

• Feeling nervous or in danger
• Increase in heart rate and rapid breathing
• Sweating and shaking
• Having trouble sleeping

As you can see, the symptoms of anxiety are quite similar to those we associate with stress. The two can be very similar and sufferers of anxiety usually have increased stress levels. 

How Anxiety and Chronic Stress Weakens Your Immune System

If you're wondering how stress weakens the immune system, here's what you've been waiting for. 

Anxiety and stress have a pretty complicated relationship with your body and, in particular, your immune system. When something triggers your anxiety or stress, your body releases multiple different hormones, such as cortisol. These are designed to help your body prepare for the threat it's perceiving, but they also start to suppress your immune system. 

When you have chronic stress, your immune responses changed and your body becomes less effective in fighting off bacteria and viruses that enter your body. This was first discovered when animal studies linked increased levels of stress to higher rates of infection.  In the 1980s, a new study began that looked at the effect of stress on medical students.

They found, between 1982 and 1992, that under the stress of the three-day exam period, their subjects had less natural killer cells, such as white blood cells, and their bodies almost completely stopped producing gamma interferon which boosts the immune system. They had less of a defense against viral infections and tumors. In short, their immune system had stopped functioning as it should. 

After this study came many more, and the general pattern discovered was that as stress increased, the immune system went down. With chronic stress, this was just unsustainable. The immune system was suffering too much wear and tear which led to it being ravaged by the hormones that are designed to protect you. 

If you have anxiety and suffer increased levels of stress regularly, it could be ruining your physical health. 

How Cortisol Weakens the Immune Systems

Cortisol has been identified as the main culprit in a weakened immune system due to stress, but what is it actually doing?

During periods of intense stress and anxiety, your body becomes flooded with cortisol which tries to reduce inflammation that can be caused by antibodies. It also switches focus from your body's ability to prevent diseases it already knows to fight off any problems the same way. Whilst this is helpful in short bursts, prolonged cortisol in your body starts to become more of an issue.

Cortisol suppresses your white blood cells and T-cells, which your body needs to fight infections. Whilst stress and anxiety continue and your body keeps producing cortisol, these cells remain suppressed and your immune system becomes weakened. 

Once you get sick, your body is going to have a much harder time fighting it off. This is the reason that people with stress and anxiety are more likely to be sick. 

What Can You Do? 

Luckily, there's a lot of stress and anxiety relief out there that could help you. Here are some coping methods you might find helpful. 

Medication

If you suffer from anxiety, medication can help you cope with the symptoms and get back to normal life. Some different medications you can take for anxiety include:

• Ativan
• Zoloft (Sertraline)
• Klonopin
• Prozac (Fluoxetine)
• Xanax
• Celexa (Citalopram)
• Librium
• Valium

If you're thinking of taking medication for anxiety, be sure to talk to trained pharmacists or a doctor. They can help you pick the right medication for you, monitor its effectiveness, and keep you on the right track. 

Exercise

Exercise can help you relieve anxiety and stress naturally. It releases chemicals in your brain that have a positive effect on your mood and health and can burn off the excess energy you have that can develop into stress and anxiety. It can also take your mind off of your worries, which is sometimes all you need to calm yourself down.

Exercise has also been shown to naturally boost the immune system. This can counteract the effects of cortisol and keep you healthy. 

Healthy Eating 

Whilst drinking more water and eating healthily won't cure your anxiety, it could help the symptoms. By keeping your body healthy you might find the side-effects of anxiety and stress becoming less intense. These are also two super important things to do if you want to improve your natural immunity, so keep a close eye on your diet in times of stress!

Meditation

Meditation is well known for relieving anxiety and helping to relieve stress. This gentle exercise teaches you to focus on your breath and let thoughts come in and out of your head without having an impact. For sufferers of anxiety, this sort of control over your thoughts probably seems like a dream!

Of course, meditation isn't easy. You'll need to practice it for some time if you want to become an expert and you might think it's useless at the beginning. But, just keep going and you should start to see some of the many positive effects. 

Aromatherapy

Some scents can help calm your mind and relieve anxiety. Aromatherapy is actually thought to activate receptors in your brain that are responsible for reducing feelings of anxiety, so give it a go! Try relaxing scents like lavender, sandalwood, and chamomile. 

Journalling

In recent years, journalling has been brought to the forefront of mental health treatments. By simply writing down your thoughts and feelings regularly, you might learn how to manage stress and anxiety and take back control of your life. Again, this won't cure you of generalized anxiety disorder, but it can go a long way to helping you manage it. 

Know Your Triggers

Everyone has different triggers that cause flare-ups of stress or anxiety, from a stressful job to certain tasks, like driving. By knowing what triggers your anxiety, you can help reduce the amount you're exposed to the thing or action, helping keep your stress to a minimum. You can also start to work on coping mechanisms that will make these situations easier to manage, reducing the intensity of your reaction. 

See a Trained Therapist

Anyone with a mental health illness should see a trained therapist. These are the people who are going to have the biggest impact on getting your illness under control and helping you get back in the driving wheel of your life. They can also teach you more about anxiety and chronic stress, helping you understand it and your reactions better. 

Make sure you find a therapist you feel comfortable talking to openly. It's vital you feel comfortable with your therapist and their methods if you want to see success from your sessions. When you find the right one, they'll do wonders for helping with your stress and anxiety relief.

Other Effects of Anxiety and Stress on the Body

Now you know everything there is to know about anxiety and stress on the immune system, as well as coping mechanisms to help you deal with your emotions, it's time to look at other effects anxiety has on your body. If you weren't already sure you need to work on getting your anxiety under control, this should convince you!

Weight Gain

Cortisol doesn't just weaken your immune system. It can also increase your hunger, making you eat more and gain weight. It throws your blood sugar levels out of whack and wrecks havoc with your metabolic system. 

This can also increase your chances of diabetes, which definitely isn't good! Keep your body looking and working just as you like it by getting your anxiety under control. 

Heart Problems

If you've ever experienced anxiety, you'll know that it can have a big effect on your heart. From increasing your heart rate to causing uncomfortable and worrying palpitations, it isn't kind to your cardiovascular system. If you already suffer from heart disease, over time this could actually increase your risk of a coronary event. 

Digestive Problems

Anxiety is well-known for causing stomach problems. From stomachaches to diarrhea, it really isn't pleasant when your stress turns it's attention to your tummy. If you've ever been nervous, you've probably experienced churning in your stomach, but stress and anxiety take it to a whole new level. 

There may also be a connection between anxiety and IBS (irritable bowel syndrome), which is a very unpleasant illness. To avoid stomach issues, try and focus on the methods above for reducing your anxiety. 

Get the Help You Need

Knowing that stress weakens the immune systems, along with a whole hoard of other nasty physical side-effects, should be enough to encourage you to get the help you need. From looking at anxiety medication from Pricepro Pharmacy to taking a medication class, there are plenty of ways you can work on getting your emotions under control. Once you do, you can get back to living a life you love.

If you're interested in medication from Pricepro Pharmacy, be sure to check out our full range today. 

Managing Migraines: Do Showers Help Headaches?

If you don't sleep enough, you may get a headache. If you forget to eat, you may get a headache. If you're stressed or annoyed, you may get a headache.

Migraines and headaches are some of the most common disorders people develop and nearly everyone experiences. It's believed that 50% of adults have an actual headache disorder while 30% of people report migraines.

People who have them often seek methods to ease or get rid of them.  For example, do showers help headaches? If you want to find out if the daily ritual works, keep reading.

Do Showers Help Headaches?

Showers are soothing and the combination of warm water may help you find headache relief. Heat therapy application works for headaches because it helps relax the surrounding muscles. Those who suffer from tension headaches may find it the most helpful among the types of headaches.

However, it may be a better idea to use cold water if you are dealing with additional side effects such as nausea or dizziness. The heat may make you feel worse. You can alternate between hot and cold water, known as hydrotherapy, too to alleviate pressure.

Once you determine which temperature works best for you, add essential oils. Among the variety of essential oils you can choose from, peppermint oil, lavender oil, rosemary oil, Chamomile oil, and Eucalyptus for the most common. You should never apply essential oils on the skin directly.

Diluting it in carrier oils, like coconut or almond oil, or inhaling it is the proper way to use it. For example, you can use a shower disk and combine the essential oil(s) of your choice with water.

Adding Epsom salt helps provide stronger headache relief, but you can also use it on its own. Epsom baths help relax the muscle and contain magnesium, which helps lower inflammation. Place the shower disk on the floor of your shower, and the mixture will disperse in the air so you can breathe it in as you shower.

If you plan on washing your hair, you can add the essential oils in your shampoo instead, while focusing on the target area. If you want to be low-maintenance, you could roll on your essential oil mixture at the back of your neck or chest before hopping in the shower.

The warm water will create steam and carry the invigorating aroma throughout the shower.

Trying Other Tips to Relieve Headaches

There are other ways to combat headaches when they come or prevent it. Headaches and migraines may be painful enough to prevent you from completing even the simplest task. By adopting several methods, you have better chances of success and preventing recurrences.

Massage Therapy

Massages aren't only therapeutic for relaxation. They can do wonders for a headache or a migraine. If you notice you seem to get headaches as a result of tension, massage therapy can treat it.

Chronic headaches, such as those that arise after an intense workout or due to poor posture can go away if you apply pressure to the area you experience pain. Massaging at home is perfect enough for most, but you should also go to a professional to get the job done, potentially, with a better outcome. Add essential oils or caffeine to enhance results.

Medication

Pharmaceutical drugs offer proven results when it comes to relieving headaches and migraines. If you experience a mild headache, nonsteroidal anti-inflammatory drugs (NSAIDs), Advil, Naprosyn, or Tylenol are the best medications to take.

People who experience more severe forms or may require opioid analgesics instead. These opioids include Vicodin, Tramadol, Codeine, and Oxycodone. These drugs ease pain by either dilating the blood vessels or blocking the pathway in the brain that senses pain.

Acupuncture

Acupuncture is another proven method one could use to relieve headaches. Sharp, fine needles are applied to certain areas on the body as a way to promote energy flow.

Another reason acupuncture may also work so well could be because the needles help stimulate the body's pain-relieving compounds in a natural way. Following proper breathing exercises with acupuncture offers an excellent outcome.

Simple Diet Changes

Don't overlook the benefits of adding or changing a few things to your diet has on a headache. Drinking more water and staying hydrated is of particular importance. You're more likely to suffer from headaches when dehydrated. Reducing your alcohol intake can help prevent dehydration.

You may also want to avoid overconsuming caffeinated beverages such as coffee, chocolate, or soft drinks. Caffeine in moderation is fine, but the good it does will turn bad when taken in excess.

Other things to avoid in your diet include MSG, Nitrate, and Tyramine-containing foods. Monosodium Glutamate (MSG) is a preservative that may cause headaches as a side-effect of consumption. Nitrates (as found in deli and processed meats) and Tyramine (a byproduct of the amino acid, tyrosine) may also do the same.

Faster Headache Relief with Medicine

Most people seek alternative ways to relieve their headaches or migraine. If they deal with it often, people try to use different things to see what works best for them. Do showers help headaches? What about the other methods?

It all lies in the individual, and these methods either will or won't work for you. While it isn't a good idea to rely on medicine, it's the best weapon in your arsenal in having fast headache relief.

We provide affordable brand name medication to help. Rather than make a trip to the Pharmacy you can create an order online to get treatment at a fraction of the cost.

If you are a first-time customer, we invite you to take advantage of our coupons to help you save even more.

Works Cited

Migraine – Diagnosis, Symptoms, and Treatment

How to Order Your Prescription Drugs Online from Canada

RX Coupons: Discounted Prescription Drugs For Even Less

https://www.healthline.com/health/headache-hacks#diet

https://health.clevelandclinic.org/7-things-you-probably-didnt-know-about-epsom-salt/#:~:text=Epsom%20salt%20helps%20relax%20muscles,reducing%20inflammation%20in%20internal%20organs.

https://www.mayoclinic.org/diseases-conditions/migraine-headache/in-depth/migraines/art-20047242

https://www.onegoodthingbyjillee.com/shower-for-headache-relief/

https://www.healthline.com/health/essential-oils-for-headaches

https://www.healthline.com/health/acupuncture-how-does-it-work-scientifically

https://www.who.int/news-room/fact-sheets/detail/headache-disorders#:~:text=Globally%2C%20it%20has%20been%20estimated,or%20more%20have%20reported%20migraine.

https://www.webmd.com/migraines-headaches/understanding-headache-basics

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/