I Live Younger - February 2017

AVOIDING AND FIGHTING CANCER - A WALKTHROUGH IN 9 PARTS 

Issue 1 I February 2017 

8 Frequently Asked 

Questions On Proper 

ASTHMA CARE 

7 Principles To Make 

MASSAGE 

EASY 

6 WEIGHT LOSS 

MISTAKES 

6 YOU CAN’T AFFORD TO MAKE 

A 7-Part Guide To 

TREATING 

BACK PAIN 

Your 8-Part Checklist For 

BEATING STRESS 

8 FREQUENTLY ASKED QUESTIONS ON PROTECTIVE HAIR CARE

CONTENTS 

07 12 18 23 29 34 

07 23 

8 FREQUENTLY ASKED QUESTIONS 

ON PROTECTIVE HAIR CARE 

12 29 

7 PRINCIPLES FOR IMPROVING YOUR 

SLEEP APNEA 

18 34 

5 TIPS FOR KEEPING YOUR 

MEMORY SHARP 

AVOIDING AND FIGHTING CANCER 

- A WALKTHROUGH IN 9 PARTS 

A 7-PART CHECKLIST FOR REACHING 

PERSONAL GROWTH AND HAPPINESS 

6 WEIGHT LOSS MISTAKES YOU 

CAN’T AFFORD TO MAKE

CONTENTS 

39 45 50 55 60 66 

39 55 

8 EFFECTIVE POINTERS ON LIVING 

WITH ACID REFLUX 

45 60 

A 7-PART GUIDE TO TREATING 

BACK PAIN 

50 66 

YOUR 8-PART CHECKLIST 

FOR BEATING STRESS 

7 PRINCIPLES TO MAKE 

MASSAGE EASY 

8 FREQUENTLY ASKED QUESTIONS 

ON PROPER ASTHMA CARE 

5 MISTAKES THAT CAN 

WORSEN TINNITUS

LETTER FROM THE EDITOR 

Issue 1 

FEBRUARY 2017 

Editor 

Tess Kimble 

Writer 

Matthew Dubose 

Head of Creatives 

Nyvia Ross 

Graphic Designer 

Michael Juanson 

Digital Property 

Managers 

Maharlika Matutinao 

Layla Anaya 

Digital Property 

Assistants 

Krystine Sitjar 

Warren Nietes 

Online Presence: 

www.iliveyounger.com/ 

Facebook 

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For advertising concerns 

please contact KJ Ross at 

kjross@authoritativecontentllc.com 

Read Learn Know’s Magazine content 

cannot be copied or reproduced in any 

form without the written permission 

of the publishers. Read Learn Know’s 

editors and publishers shall not be held 

liable for any unsolicited materials. All 

prices and specifications published in 

this magazine are subject to change by 

manufacturers, agency and retailers. 

Welcome to the first issue of I Live Younger! As your editor, I’m happy to introduce you to our 

magazine and give a summary of what topics we cover. Ranging from depression, to women’s health 

to the drug industry, our team’s mission is to help you reach your health and wellness goals. 

More and more research is showing that the key to lifelong good health is what experts are calling 

“lifestyle medicine”. Simple changes in diet, exercise, and stress management can have significant 

results for just about anyone. But what about more serious ailments, health conditions and syndromes 

the average person may not suffer from? You certainly need the right knowledge in order to lessen 

symptoms when it comes to these issues, but you’ll also find that lifestyle medicine becomes all the 

more important in such a case. 

At I Live Younger, we offer you the keys to beginning your journey toward a healthier, more joyful 

existence. Life is an ongoing challenge, and sometimes, the things that get thrown at us can seem 

impossible to overcome. But you don’t have to take it all on alone! Our tips, guides, and overviews are 

here to help you along. You’ll be surprised how even the most minor of principles and pointers can 

make a huge difference over time. 

Thanks for reading, and be sure to check out our next issue! 

Regards, 

Tess Kimble 

TESS KIMBLE 

Editor 

I Live Younger Magazine 

6 Issue 1 • February 2017

8 FREQUENTLY ASKED QUESTIONS ON 

PROTECTIVE 

HAIR CARE 

by 

Tess Kimble 

Follow Us: 

From avoiding damage while wet to using the best care products, these are 

the answers to your questions about protective hair care. 

Hair care is one of the easiest ways 

to convey a certain message 

to those around you, whether 

it’s businesslike or casual. 

Washing your hair as necessary 

and avoiding damage from chemicals are 

two easy hair care steps. Find out more by 

reading the tips in this article for help! 

1 

WHAT’S THE BEST WAY 

TO WASH HAIR? 

You do not have to wash your hair multiple 

times in order for your hair to get really 

clean and stay very healthy. Washing 

your hair one time will do the trick if you 

take your time with the whole process 

and make sure that it is done thoroughly. 

Issue 1 • January 2017 

7

Never use hot water on your hair. 

Water that is too hot can dry out even 

the healthiest hair, leaving it dull and 

lifeless. Instead, rinse with cool water 

after you clean your hair. Not only is the 

temperature easier on your locks, it will 

tighten up the cuticle of the hair, helping 

to enhance shine. 

2 

HOW SHOULD I HANDLE 

MY HAIR WHEN IT’S WET? 

Hair is very fragile when it is wet. Avoid 

combing or brushing your hair when it is 

wet. It will more easily break and stretch 

out if wet and you try to brush it. At the 

very least wait until it is damp to brush 

your hair out; this minimizes damage. 

When your hair is wet, it is in a state 

where the most damage can be caused to 

it. This is why you should avoid combing 

or brushing your hair when it is wet. You 

should dry your hair thoroughly and then 

comb or brush it to smooth it out. 

3 

CAN HAIR BE BROKEN 

BY ROUGH BRUSHING? 

Do not put too much stress on your hair 

if you are going to pull your hair up into a 

pony tail or braid it; you should do it gently 

and not pull it too tightly. Also if you are 

going to brush it, do it gently and softly. 

If you have thick, wavy, curly hair, you might 

want to try living without your brushes and 

combs. This type of hair is so dense that 

brushing it can often do more harm than good. 

Instead, try using your fingers to comb through 

your hair and arrange it the way you want. 

4 

HOW CAN I BEST CARE 

FOR MY PRODUCTS? 

Make sure to clean out your brushes 

and combs, and wash them periodically. 

A good rule of thumb is to clean them 

with soap and water around once a 

week. This will minimize the amount of 

build up that you will incur on your hair 

follicles and you will have healthier hair. 


Check the labels on your hair care products. Make sure the products are right for your 

hair type. Nearly all hair care products are labeled specifically for dry, medium or oily 

hair. Using the wrong product can dry out your hair or leave it looking greasy. The labels 

are there for a reason. 

Your personal development never stops, and that’s why it’s important to keep learning. Use this checklist to 

bolster your efforts to be a better person. 

 

CLICK HERE TO LEARN MORE 

5 

HOW DO I REPAIR OR 

AVOID DAMAGED HAIR? 

Avoid habits that damage your body, 

as they will destroy your hair as well. 

Eating greasy foods, overwhelming 

stress, lack of exercise, smoking, 

and drinking excessively will make 

your body and mind ill. Your hair will 

reflect that by being oily or overly 

dry, having split ends, and dull color. 

Use leave-in conditioner on your hair on a 

regular basis. This is particularly useful for 

those who have dry and brittle hair. Using a 

leave-in conditioner is equivalent to using 

a daily moisturizer on the face. It will help 

keep your hair healthy and replenished 

and prevent damage. 

6 

WHAT ARE GOOD PRACTICES 

FOR APPLYING HEAT TO HAIR? 

Coat your hair with a protective conditioner 

or specially-made hair wax before using 

heat-styling implements. Heat can dry 

out your hair over time, causing breakage 

and split ends. Some hair product 

manufacturers make special formulations, 

created for heat styling use. Typically, 

you just rub or spray a small amount 

through your hair right before styling. 

Don’t pull out your blow dryer until you’ve 

done as much towel drying as you can. 

While blow dryers are convenient, the heat 

they produce can cause a lot of damage to 

your hair. Hair can look dull and damaged 

after excessive blow-drying removes 


9

the moisture and natural oils that keep 

individual strands of hair looking their 

best. Minimize the amount of blow drying 

you have to do by getting as much water 

out of your hair with a towel first. 

7 

HOW SHOULD I CARE FOR 

MY ROOTS AND TIPS? 

Make sure you only apply conditioner to 

your hair and not to your scalp. It is the hair 

shaft that needs to be conditioned and have 

the oils and moisture replaced. Applying 

conditioner to your scalp will only make it 

more oily and weigh your hair down. Start 

putting the conditioner on your hair from 

about midway down all the way to the tips. 

When split ends become a problem, the only 

rational thing for you to do is face reality and 

trim them off. Although there are products 

and processes that can allegedly fix split 

ends, they are temporary solutions at best. 

Using a harsh product to tame split ends will 

only damage your hair further. The sooner 

you can bring yourself to trim your split ends, 

the faster you can get back to your ideal hair. 

8 

HOW ELSE CAN I PROTECT MY HAIR? 

To protect your hair from sun damage, it may be wise to wear a hat or other head 

covering if you know you are going to be in the sun for an extended period of time. The 

sun causes your hair to dry out and damage, which is why it is crucial that you protect it. 

Do not forget sun protection for your hair. Over-exposure to UV rays can dry out the natural 

oils in your hair, leaving your hair dull, brittle, and unattractive. Be sure to wear a hat when 

you plan to spend a length of time in the sun. This will protect your face and your hair. 

Whether or not you’d like to spend an hour on your hair every day or five minutes, 

remember that the most important part of your appearance is liking how you feel. Don’t 

follow trends or expectations that others set if you don’t personally like it. Remember 

the tips in this article for great hair care! 


7 PRINCIPLES FOR IMPROVING YOUR 

SLEEP APNEA 

by 


Follow Us: 

If you exhibit the signs of this sleep apnea, here’s how you can learn what you 

can do to help yourself get a healthier night of sleep. 

Sleep apnea is a very serious 

condition and is much more 

than just snoring. Your 

breathing actually stops or is 

very shallow. Read on to see 

if you exhibit the signs of this serious 

affliction and learn what you can do to help 

you get a healthier night of sleep. 

1 

WEIGHT LOSS CAN LESSEN 

YOUR SYMPTOMS 

Sleep apnea can be connected to your weight. 

If you are overweight, consider going on a 

diet to lose a few pounds. Studies have shown 

that overweight people who suffer from sleep 

apnea were able to improve their symptoms by 

losing about 25 pounds in a year: give it a try! 

Maintaining a healthy weight can help 

you breathe easier, so losing weight and 

maintaining a healthy weight when you 

have trouble breathing is an obvious step 

in treating your sleep apnea. Losing a 

few pounds can also reduce the amount 

of pressure on your neck as you sleep; a 

primary cause of sleep apnea. Some people 

were even able to completely cure their 

apnea using this method. 


Getting a massage is a true joy worth experiencing. Feeling all of your tension just fade away from 

your body is an incredible feeling! 

 

2 

SLEEP IS ESSENTIAL FOR 

REDUCING SLEEP APNEA 

Always get enough sleep. When you fail to 

get a decent amount of sleep on a regular 

basis or fail to follow a normal sleeping 

pattern, your sleep apnea will worsen. 

Insomnia and sleep apnea go hand in 

hand. So, when you can successfully 

sleep regularly, your symptoms are less 

pronounced because you are well rested. 

If you do not know if your snoring is from 

sleep apnea or just simple snoring, try 

using a sleep diary. In this diary, you will 

need to record how much time you spend in 

bed, the number of times that you awaken 

each night, and how tired you feel when 

you arise in the morning. 

3 

CLICK HERE TO READ MORE. 

THE WAY THAT YOU 

SLEEP IS IMPORTANT 

If you are not sleeping with a partner, 

then it’s almost impossible to determine 

if you’re suffering from sleep apnea on 

your own. One way to see for yourself is to 

train a camcorder on yourself as you sleep. 

Make sure you include the audio, so your 

doctor can hear what sounds you make. 

Do you always sleep on your back? Try sleeping 


13

on your side instead. When you sleep on your back with your head propped on a pillow, 

your airways get narrower. Go to sleep on your side and use cushions to prevent yourself 

from rolling in your sleep. Your airways should remain open as long as you are on your side. 

Try to avoid sleeping at high altitudes. High altitudes can worsen sleep apnea. The air in 

high altitudes is much thinner and, consequently, more difficult to breathe. Sleep apnea 

is already causing your body to take in less oxygen at night. A high altitude environment 

can only exacerbate your condition. 

4 

TAKE CARE OF NASAL PROBLEMS 

If you suffer from sleep apnea 

and also suffer from allergies or sinus 

issues, treating the latter should be your 

first priority. Breathing during the night 

is already a challenge because of your 

apnea symptoms, and anything else is 

only compounding the problem. You 

really don’t want other factors to impact 

your air flow during sleep, so it is of the 

utmost importance to remove those. 

Treating nasal problems opens up your 

airways. With open airways, you will find 

that your air flow is better while sleeping. 

While this won’t completely solve your 

apnea symptoms, it will go a long way 

towards making them less pronounced. 

5 

STRENGTHENING YOUR TONGUE 

CAN REDUCE SYMPTOMS 

You can do tongue exercises to help 

minimize sleep apnea symptoms. Repeat 

vowels out loud over and over for 3 

minutes each day. Press your tongue 

tip to the back of your front teeth, and 

quickly slide it to the back of your mouth 

repeatedly for three minutes. Do both once 

per day. This can improve the strength 

of your tongue and throat muscles and 

decrease the chance that they will relax 

too much and cause breathing difficulty. 

Taking the time to exercise your jaw 

and stick out your tongue may seem like 

children’s play. In a recent scientific study, 

people who performed jaw and tongue 


exercises daily were able to relieve some 

of their sleep apnea symptoms. It may not 

work for everyone, but could be worth a 

try for a good night’s rest. 

6 

SLEEP WITH YOUR CPAP 

MACHINE EVERY NIGHT 

If you use a continuous positive airway 

pressure - CPAP machine - to treat your 

sleep apnea, sleep with it every night. 

Finding a solution to a problem that 

chronically ails you is a great thing. 

However, many people make the mistake 

of assuming that once they have had a few 

good nights of rest, their problem is solved. 

But if the CPAP machine aids your sleep 

apnea, not using it is signing yourself back 

up for more problems. When you take 

the mask off at night, your symptoms will 

return. Sometimes they might disappear 

for one or two nights, but then return. 

Wearing the mask every night prevents 

episodes of sleep apnea from occurring. 

7 

AVOID SMOKING AND SLEEP AID 

Quit smoking. Not only is it a good idea 

to quit smoking for your health in general, 

but it will also help with your sleep apnea. 

Smoking affects your lungs and respiratory 

system, causing your airways to swell and 


15

exacerbating your sleep apnea. By quitting, you allow your airways to return to normal and 

as an added bonus, you’ll also save a ton of money! Research shows that smoking can worsen 

sleeping problems such as snoring and apnea, so those who like to light up need to really 

look into themselves and decide what is more important, nicotine or a great night’s sleep. 

Even though you want to sleep better, do not take sleeping medication if you 

suffer from, or have a history of sleep apnea. What you may think will help will 

only make the condition worse by relaxing your muscles even more when you 

sleep. If you suffer from insomnia along with sleep apnea, speak with your doctor. 

As you have learned from the above article, sleep apnea is serious and needs to be 

treated. You have been given tips on what to look for and ideas on what can help, but 

always check with a doctor first and foremost. You don’t want to try to treat this on your 

own. Soon, you will be sleeping more restfully. 


5 TIPS FOR KEEPING YOUR 

MEMORY SHARP 

by 

Tess Kimble 

Follow Us: 

You don’t have to fear losing your memory. There are a lot of practical things 

that you can do to keep that from happening to yourself or to reverse it. 

If you have felt like you are 

starting to lose some of your 

memory or if you are worried 

about it happening to you in 

the future, this article will give 

you some tips on how you can keep your 

memory strong and resilient both now and 

in the future. 

1 

CREATE LOGICAL LINKS BETWEEN 

NEW AND OLD INFO 

One of the best ways to store new 

information in memory is to relate it 

to something else that you are already 

familiar with. Creating a logical link 

between the new information and 

something else that you already know 


will increase your chances of being able 

to successfully recall that information 

later. The link you create functions as 

a trigger to recall the new information. 

This is especially useful for students. 

If you’re a student trying to boost your 

memory for a test, the worst thing you can 

do is cram. Attempting to learn so much in 

too little time will not allow you to retain 

anything at all. You will only grasp bits 

of pieces of the material and will not be 

able to properly learn what you need to. 

Cramming is a very poor way to study and 

should be avoided. If you have to remember 

a fact, try doing smaller study sessions. 

Learning a large amount of information at 

one sitting is not an effective method for 

long term memory. Your brain cells can 

be overtaxed and reject the information, 

just when you need it. Use a spaced study 

schedule to maximize your brain’s ability 

to remember the material. 

It is much easier to cope with tinnitus for those who are equipped with the right knowledge. Here’s some 

advice that will help you cope with your tinnitus. 

 


2 

GIVE YOUR BRAIN THE FUEL IT NEEDS 

Protecting your cells is vital to keeping your brain healthy and active. Eating foods 

that are rich in antioxidants like blueberries, strawberries, and other fruits and veggies 

will give you a leg up in taking care of your brain. These antioxidants not only keep 

your brain working in optimum condition, they also may help slow the aging process. 


19

The foods mentioned above are only a 

few of the many that you should consider 

trying. Research shows that foods rich 

in antioxidants can also help reduce 

the chances of developing diseases like 

Alzheimer’s. So experiment with these 

foods, see which ones are your favorite, 

and then eat plenty of them! 

3 

GIVE YOUR BRAIN A 

CHALLENGE REGULARLY 

Regularly challenging your brain can help 

you improve your memory. Learning 

new, complex tasks such as a foreign 

language or how to play a musical 

instrument will help your brain stay active. 

Remember the old saying, “Use it or lose 

it?” The same thing’s true for your mind! 

If you have a large amount of information 

to commit to memory, a good strategy 

is to break the information down into 

many separate pieces. It is much easier 

to remember things in parts, than to 

remember them as a whole. As a simple 

example, when trying to memorize a 

standard United States phone number, you 

can memorize it as three separate parts 

consisting of area code, first three digits, 

and last four digits, as opposed to all ten 

digits together. 

4 

TAKE CARE OF YOUR TEETH 

AND GET ENOUGH SLEEP 

Be sure to visit a dentist and take good 

care of your teeth if you want to have a 

good memory. Tooth and gum disease 


have been known to clog your carotid arteries, which in turn decreases oxygen to 

the brain. Without enough oxygen, the brain cannot process and keep information. 

If you are finding your memory is lacking it may be because of a lack of sleep. As such, try 

getting more rest. Scientists believe that when we are asleep it is when our brain sorts 

through the events of our lives and files them away, like a librarian and a filing cabinet. 

They also believe this is why we dream. 

5 

FOCUS ON WHAT YOU 

NEED TO REMEMBER 

To improve your memory for the item 

you are studying, make sure it has the 

full focus of your attention. Memory 

works by taking important items from the 

present and storing them for recall later. 

If you aren’t focused on what you’re trying 

to learn, your brain won’t deem those 

facts important and won’t store them. 

Try not to keep memories in your head 

that are unneeded, such as information 

that you know you will never lose. It has 

been medically proven that getting rid 

of useless information frees up space 

in the brain for information that you 

are actually going to get use out of. 

If you feel that your memory is suffering, 

try to reduce stress, anger, and especially 

depression in your life. One of the primary 

symptoms of depression is actually an 

inability to concentrate, which makes 

it extremely difficult to acquire and 

retain memories. See a professional 

if you think this could apply to you. 

As you can tell from this article, you don’t 

have to fear losing your memory. There 

are a lot of practical things that you can 

do to keep that from happening to yourself 

or to reverse it if it has already started 

happening to you. 


21

AVOIDING AND 

FIGHTING CANCER 

A WALKTHROUGH IN 9 PARTS 

No matter how strong you are, cancer can easily break your spirit. 

Find out how to fight back with this walkthrough. 

by 


Follow Us: 

Some people in life have 

incredibly strong wills and can 

keep their chin up through 

the worst possible situations. 

Others cannot handle bad 

situations well at all and get confused and 

lost. No matter how strong you are, though, 

cancer can easily break your spirit. Find out 

how to fight back with these tips, as well as 

how to prevent cancer in the first place. 

1 

KNOW THE DANGER 

OF THE SUN’S RAYS 

The sun can be a major cancer causing 

factor for many people. The sun releases 

ultraviolet rays that enter the earth’s 

atmosphere. When we step outside, our 

skin is exposed to these rays, and too much 

exposure can cause skin damage that can 

lead to skin cancer. Be sure to protect 

yourself with sun screen to prevent this. 


23

Many people do not think to protect their lips when they are out in the sun. No matter 

the season or the length of time you are going to be in the sun, take the time to apply 

lip balm. Be sure that the balm that you choose has a good SPF level to protect your lips. 

The causes of back pain are as numerous as the cures, but this article has some simple ideas you can 

use to successfully combat back pain. 

 


2 

ADD FRUITS TO YOUR DIET 

Berries can be a very strong ally 

if you are trying to prevent contracting 

cancer. A wide assortment of berries like 

raspberries, blueberries and strawberries 

are full of anthocyanidins, phytochemicals, 

and other phenolic compounds that 

have cancer-fighting properties and 

antioxidant powers. Something as simple 

as a berry can help prevent cancer. 

Eating a diet high in grapes can help you 

to prevent certain types of cancer. The 

polyphenols and resveratrol contained in 

grapes can help prevent the damage of 

cells and also the growth of cancer. You 

can receive the benefits of grapes by eating 

them whole or drinking juice, but avoid the 

concentrated stuff with added sugar. 

3 

KEEP OFF EXTRA POUNDS 

Try to stay at a healthy weight. Being 

overweight and inactive can increase your 

chances of getting cancer. Excess weight has 

far reaching consequences and losing weight 

will do much more than lower your cancer 

risk. It will also lower the risk of heart disease, 

diabetes, stroke, and premature death. 


One way to help prevent cancer is to stay 

thin without becoming underweight. Being 

overweight leaves your body and its organs 

susceptible to many diseases especially 

certain cancers. Maintain a healthy weight 

and incorporate diet and exercise into your 

daily routine to stay healthy and cancer 

free. 

4 

VISIT YOUR DOCTOR REGULARLY 

Make sure that you are up-to-date on 

your immunizations. Viral infections can have 

an impact on certain types of cancer so ask 

your doctor whether you have received all 

the necessary immunizations. In particular 

find out whether you have the Hepatitis 

B and HPV immunizations; these can help 

prevent liver cancer and cervical cancer. 

You may be attending doctor’s appointments 

with your friend or family member who 

has been diagnosed with cancer. These 

appointments often involve long waits 

and can be a stressful experience. Write 

down important information that the 

doctor provides about their treatment and 

prognosis; your friend may have difficulty 

remembering what was said later on. 

5 

REMAIN IN TOUCH WITH YOURSELF 

Dealing with a devastating disease like 

cancer can cause many fears about life and 

death. A good way to help yourself overcome 

these feelings is to become more spiritual! 

Studies show that people who engage in 

regular worship and prayer fare much 

better and live longer than those who don’t. 

The life you had before cancer may seem like 

a distant memory as the battle wages on, but 

always cling to your past to remind yourself 

of what you have to look forward to in the 

future. Keep old pictures and old videos 

around to remind yourself that cancer is not 

all there is in life for you. A positive view of 

the future is good for your health. 


25

6 

DON’T LOSE SIGHT OF YOUR DREAMS 

Here is a helpful tip for anyone that 

is suffering from cancer. You should try 

your best to focus on your goals. Make sure 

you find time for your most meaningful 

activities and priorities, while focusing less 

on frivolous activities. By doing so you can 

conserve strength and be less stressed. 

One of the most critical things you can 

do to cope with your cancer diagnosis is 

taking the time to think about your goals 

and what you want from life. Participate 

in activities that you enjoy; they will make 

you feel happy and hopeful. Spend time 

with the people you love and don’t waste 

your energy on other things. 

7 

FIND A SUPPORT GROUP 

You may find yourself dealing 

with feelings of deep despair after 

your diagnosis. It is during this time 

that your friends and family will want 

to support you, but it may be difficult 

to let them. While your friends and 

family members have good intentions, 

it may be difficult to talk to them about 

certain aspects of your treatment. 

Seek out other people who have been 

diagnosed with cancer. They understand 

your situation and many of the feelings 

that you are having. There are a variety of 

local support groups and forums that you 

can find online. 


8 

DON’T ALLOW YOUR IRON LEVELS TO PLUMMET 

Avoid anemia during cancer treatments by eating foods rich in iron such 

as liver, green leafy vegetables, molasses and lentils. Iron is a very important 

substance to have in your body. When you are already fighting the uphill battle 

that is having cancer, the last thing you want is to weaken it in other areas. 

Red meat, seafood, and beans are all menu items you can boost your iron levels with. 

Dried fruits like apricots and raisins are also a good option. These foods will boost your 

iron levels allowing oxygen rich blood to be carried throughout your body and facilitates 

chemotherapy. 

USE THESE TIPS TO STAY STRONG 

When someone you love is battling 

cancer, it is important for you to 

learn as much as you can about his or 

her diagnosis. The better informed 

you are the better you will be able 

to help them in a way that is really 

supportive and encouraging. It will 

help you to not have to ask what 

they need but rather do the things 

they need without being asked. 

Whether you already have a 

typically strong will or if your willpower 

could use some beefing up, 

the tips you just read were provided 

by experts in the field of cancer 

in order to empower you to make 

the best decisions for you and this 

terrible disease. Do not assume 

that you can handle everything on 

your own. Use what you’ve read 

here to provide assistance. 

9 

GET INFORMED - AND SHARE THAT INFORMATION 

Ask your doctor plenty of questions. If you have just received a cancer 

diagnosis, make sure to get as much basic information as you can. Find 

out the type, if it can be treated, what the treatment would be, and if the 

cancer is spreading. The more you know the better chance you will have. 

It is important that you do not keep your cancer diagnosis from your boss. Especially if you 

are going to be receiving chemotherapy or radiation treatment. Your boss is going to start 

to wonder why you are missing so much and telling him the truth will probably make him 

more understanding. 


27

A 7-PART CHECKLIST FOR REACHING 

PERSONAL GROWTH 

AND HAPPINESS 

by 

Tess Kimble 

Follow Us: 

Your personal development never stops, and that’s why it’s important to keep 

learning. Use this checklist to bolster your efforts to be a better person. 

Making yourself 

a better person 

is the most 

important thing 

you can do in 

life. Taking an honest look 

at yourself, recognizing 

your flaws and changing 

them into strengths, is a 

journey that can take an 

entire lifetime. While you 

may never be perfect, here 

is a personal development 

checklist to assist you 

during your self-analysis. 

1 

WRITE A PRIDEFUL 

LETTER TO YOURSELF 

If you are working to ward off 

depression, the remedy is 

simple. Just take out a clean 

piece of paper and write a 

letter to yourself, outlining 

some past challenges and 

how you have worked to 

overcome them, and how 

proud you are of yourself. 

Once the letter is finished, 

review it and you will feel 

an instant surge of pride, at 

all that you have overcome. 


29

From avoiding damage while wet to using the best care products, these are the answers to your questions 

about protective hair care. 

 


Keep a list of all the times in your life when you 

felt big or incredibly strong. Try making this 

list every night before you go to bed. There 

are no things that are too small or silly; go 

ahead and list them. Use these remembrances 

to help draw on your inner strength and add 

those familiar feelings to who you are today. 

2 

FOCUS ON A GOAL AND WORK 

TOWARDS IT EVERY DAY 

Set a reasonable and achievable goal to focus 

on. From a personal development standpoint, 

you may want to set a short-term goal 

achievable in a few years and a long-term goal 

for the direction you want your life to go in over 

time. Whether your goals are professional 

or personal, having a clearly defined 

result helps you set a development plan. 

Take at least one step daily toward achieving 

your goal. This step can be small, or large, 

but it is necessary to take a step each day. 

Doing this keeps you on track, and helps you 

to remain focused. It also gets the necessary 

steps accomplished so that your end result 

comes closer and closer. 

3 

IDENTIFY ADVERSITY AND 

BELIEVE YOU CAN OVERCOME IT 

List all of your obstacles in life, both 

major and minor, long-term and shortterm. 

These can be hurdles from the past, 

present, or future. Explore the different 

ways that you were able to overcome past 

adversity, all of the possible solutions 

for your current issues or problems, 

and how you might prevent future 

hurdles or develop a contingency plan. 

Having faith is essential to the well-being of 

a person. Faith is believing without seeing 

and then acting on your belief. It’s not 

enough to say you believe; you must put 


your faith into action. This means instead 

of just thinking you can get better, claim 

that you have been made whole. Show 

some faith! 

4 

LIST YOUR STRENGTHS AND 

MAKE THEM EVEN BETTER 

Make a list of your strongest qualities 

and most desirable traits, then pick one 

and improve upon it as much as possible. 

Do you enjoy teaching other people to 

learn new skills? Consider taking noncredit 

courses or attending seminars 

that can teach you how to become a 

more effective leader and communicator. 

Write down a list of all of your most notable 

strengths and unique abilities, then select 

one or two and ask yourself how you can 

use that quality to improve some other 

person’s life. If you are a good listener, think 

of the different ways that you might help 

someone who might need a sympathetic 

ear. If you are a wonderful cook, surprise 

your co-workers with a home-baked treat 

for the whole office. 

5 

SEEK NEW CHALLENGES 

Always challenge yourself. If everything in life were easy, nobody would 

grow, improve or change. Challenges and adversity are the keys to growing as a 

person. Those who avoid challenges in life are the ones who have missed important 

lessons, while those who have learned those lessons are stronger for a reason. 

Try doing something that you are afraid of. You’ll be surprised how exhilarating it can be 

to surpass what you thought you weren’t capable of doing. The feeling of confidence in 

yourself when you conquer your fears can push you to new heights. In hindsight, you’ll 

recognize that you are now a different person - someone who is stronger, if only in a 

small way. 


31

6 

COPE WITH STRESSFUL SITUATIONS THE RIGHT WAY 

Learn to improve the outcome of almost any argument or conflict by using 

phrases that communicate empathy and understanding with the other party’s 

point of view - even if you do not agree with it. This practice can create a clear 

channel for negotiation and makes it easier to establish an attitude of respect. 

Learn how to breathe. It may seem like a natural thing to do, but if you take the time to 

learn different breathing techniques, you are surely going to be able to manage stressful 

situations better. Breathe in for a count of seven and breathe out for the count of eleven. 

One way that you can help yourself manage stress is to do progressive muscle relaxation. 

One at a time, tighten a muscle, hold it, and then release the tension. This helps to relax 

your body, and studies have shown that people’s mental stress goes down as their body 

tension is reduced. 

7 

MANAGE YOUR SELF- 

EXPECTATIONS AND NEVER QUIT 

When setting a self-help goal, it is important 

that you remain realistic in your expectations 

of yourself. The goals you set should 

be challenging, but not overwhelming. 

Making goals that are too easy or too 

difficult can cause unnecessary stress and 

make you less likely to follow through; 

reducing any progress that you would be 

able to make in your self-help program. 

When things get hard, don’t give up. 

On the path of personal development, 

quitting should never be an option. You 

need to stick with it all the way until the 

end. Quitting is the number one reason 

that people fail. You can not afford to fail 

yourself, so you need to be 100% committed. 

Your personal development never stops, 

and that’s why it’s always important to keep 

learning. Use this checklist to bolster your 

efforts to be a better person and a better you. 

Be gentle on yourself and if you find yourself 

going backwards, don’t despair. Being the 

best you that you can be will take some time, 

but you’ll like the person you become. 


6 WEIGHT LOSS 

MISTAKES 

YOU CAN’T AFFORD TO MAKE 

by 


Follow Us: 

When it comes to weight loss, there are a lot of mistakes that can be made. 

These tips have stood strong over the years, amongst all the crazy fads. 

There are many crazy weight loss fads that are always popping up throughout 

the years. Although they may be popular, they are not usually the healthiest 

choice or the easiest to maintain over a long period. This article will give you 

weight loss tips that have stood strong over the years, amongst all the crazy 

weight loss fads. 


Stress always seems to show up when you least need it. If you have problems with stress, this checklist 

may be able to help you get rid of it. 

 


1 

THINKING THEY 

CAN SKIP EXERCISE 

If you’re having trouble losing weight, 

try using some fitness DVDs to give you 

a structured weight loss routine. Jillian 

Michaels has some great, proven DVDs that 

with a little work each day, can have you 

achieving your dream body in only a few 

weeks. If you can’t afford a fitness DVD try 

following some fitness videos on YouTube. 

Start your day off with exercise and weight 

loss can be easy. Don’t wait until you’ve 

got the stress of the day weighing on you; 

wake up, do a workout, and start the day 

from there. That way you can’t complain 

that you don’t feel well and can’t exercise, 

or that you are just too busy. 

2 

GETTING ACTIVE, BUT 

NOT CONSISTENTLY 

In order to lose weight, you should be 

active for at least 30 minutes a day. 

This is a good start for those who are 

inactive. The exercise does not need to 

be strenuous, just enough to get you up 

and moving. You will feel better, digest 

your food better and have more energy. 

A great way to help you lose weight is to 

hop on the elliptical machine at your gym. 

The elliptical machine burns more calories 

when compared to other machines, 

such as, the recumbent bike or even the 

stationary bike. The elliptical machine is 

also low impact, so you aren’t putting that 

much strain on your joints. 


35

3 

IGNORING THE ADVANTAGE OF FRUITS AND VEGETABLES 

An apple can be a great tool to keep the doctor away, but it can also be a great 

aid in weight loss. Having an apple before a meal or as a snack can satisfy a craving 

for something sweet or crunchy while barely adding any calories. Apples are naturally 

rich in vitamins which will help you stay healthy while losing weight and pack a good 

punch of fiber which not only makes you feel full but also aids in healthy digestion. 

One simple way to help with weight loss is to invite an extra guest to the dinner plate. 

Simply adding an extra vegetable will introduce a low-calorie dinner partner that, literally, 

takes up more space on the plate, adds variety in taste and texture, and leaves you less 

room for the high-calorie foods. Of course, it also helps if you eat your veggies first, 

when they’re nice and hot. 

4 

NOT SUPPORTING THEMSELVES 

WITH SMART CHOICES 

Join a weight loss support group such as 

Weight Watchers or TOPS to help you lose 

weight. Getting support from others who are 

following the same path you are on helps you 

to stay on track. You can also meet people 

at these groups who have achieved their 

goals, helping you realize that it is possible. 

Make raw foods, especially raw vegetables, 

a cornerstone of any weight-loss diet. 

Cooking typically leaches vital nutrients 

and vitamins out of food. These losses are 

most evident with vegetables. Beyond the 

technical, nutritional benefits, a dieter will 

likely find that raw, fresh foods taste better 

than their canned, preserved or cooked, 

counterparts. 


5 

TAKING EVERYTHING THEY 

LIKE OFF THE MENU 

When trying to lose weight, don’t deny yourself 

your favorite food; make it lighter. You can 

still have pizza, but you can find ways to make 

it with less calories. Low fat cheese tastes just 

as good as regular cheese. Love ice cream? Try 

low fat frozen yogurt to satisfy your craving. 

A tip that may help you lose weight is to 

reduce the amount of carbohydrates you 

eat in every meal. Carbohydrates are very 

important because they give us energy, but 

it can be really easy to eat too many, and 

excess carbohydrates are guaranteed to 

be stored as fat. 

6 

THINKING QUICK FIXES WILL ACTUALLY WORK 

When trying to lose weight do not fall for the fads, gimmicks and products that are 

too good to be true. Healthy weight loss should be limited to about two pounds per week. 

This is about five pounds per month. Most people want a quick fix but the best way to be on 

the road to weight loss is to take the pounds off quickly and keeping your health in mind. 

If you want to get into shape, make sure you’re keeping a good balanced diet. You want 

to make sure your body is getting all the right nutrients and enough calories so that it 

can exercise and build muscle properly. If you’re not getting enough calories, you won’t 

have the energy you need to exercise. 

Healthy Lifestyles Will Beat Fads 

As stated in the beginning of the article, there are many weight loss fads that pop up 

throughout the years, but they also quickly fade away. Although these fads are popular for 

a short time, there are much healthier choices and routines out there. The tips from this 

article will help to set you up for long-term weight loss success that is easy to maintain. 


37

8 EFFECTIVE POINTERS ON LIVING WITH 

ACID REFLUX 

by 

Tess Kimble 

Follow Us: 

Without intervention, acid reflux can cause a deterioration of health. Here’s 

some advice to decrease the chances of the condition. 

Acid reflux is 

a condition 

that can affect 

people from 

a variety of 

backgrounds. It is caused 

when the sphincter of the 

esophagus is weakened 

and the stomach acid 

gets stronger. Without 

intervention, the condition 

can cause a deterioration of 

health. Here’s some advice 

to decrease the chances of 

acid reflux. 

1 

WATCH WHAT (AND 

WHEN) YOU EAT 

Drinking a large amount of 

liquid while eating can lead 

to acid reflux. You may not 

think about it, but liquids 

also add to the volume 

of food in your stomach. 

When the volume of food 

is too great, it overpowers 

your body’s resources to 

keep food in your stomach. 

Limit the amount of liquid 

you drink while eating, or 

only drink between meals. 


39

If you suffer from asthma, this article contains several valuable tips and information that can help you control 

your symptoms. Don’t let them control you! 

 


Try eating your last meal at least three 

hours before going to bed. If you retire to 

bed at 11pm, be done eating by 8pm. When 

you lie down with a full stomach, it puts 

extra pressure on the LES muscle. This, in 

turn, is what can cause the acid reflux to 

begin. 

2 

STAY AWAY FROM SPICY FOODS 

If you notice that spicy foods cause 

you problems, do not eat anything with 

peppers or chilies in them. This will help to 

prevent heartburn. At the very least, reduce 

the frequency with which you eat these 

items. You should notice an immediate 

difference in the way that you feel. 

You may find spicy foods to be tasty, but 

if you have acid reflux disease, you need 

to stay far away from them. The spiciness 

causes the stomach to produce too much 

acid, which of course, triggers acid reflux. 

If you refuse to give up spicy food, at least 

limit your intake. 

3 

FIGHT AGAINST GERD SYMPTOMS 

Did you know that losing weight can 

help tame the symptoms of GERD? There is 

scientific proof that having too much body 

fat leads to the release of chemicals which 

cause digestion not to function correctly. 

This can lead to acid reflux and its resulting 

suffering. Shed the pounds and feel better! 

It is important to avoid vigorous exercise 

if you deal with GERD. When you are 

compressing the stomach violently, you’ll 

find that acid makes its way up into your 

esophagus. Instead, engage in moderate 

activity which helps you lose weight, stay 

in shape, and yet ensures that acid stays 

where it belongs. 


4 

A LIFESTYLE CHANGE COULD BE WHAT YOU NEED 

Changing your lifestyle could decrease the discomforts you feel from acid reflux. 

Watch your diet so you can avoid foods that trigger the reflux. Reduce the stress you feel 

each day. Stress could cause the body to produce more acid. Shed a few pounds. The 

excess weight you carry could be putting pressure on your stomach and cause acid backup. 

When working out to help your acid reflux, be cautious of what and when you consume 

food and beverages. Eating too soon or eating and drinking the wrong things can negate 

the positive effects of exercise for your reflux. You should wait at least two hours after a 

workout to eat. Don’t drink sports drinks since their acidity can trigger your reflux. 

5 

MANAGE MEAL TIMES AND PORTION SIZES 

Eat small meals frequently, instead of indulging in larger ones. Eating fewer, larger 

meals can contribute to your acid reflux symptoms. A full stomach puts added pressure on the 

esophagus sphincter, which then allows acid to enter your esophagus. Stomach acid can then 

make its way back up into your esophagus. Instead, opt for small meals about five times a day. 

You should not eat within the few hours before you hit the sack. Your body has trouble 

digesting food when you are lying down. You will probably wake up with acid reflux if you 

go to sleep within three hours after your dinner. 


41

6 

UNDERSTAND THAT STRESS IS A TRIGGER 

Learn to manage the stress in your life if you’ve been experiencing frequent symptoms 

of acid reflux. A nervous stomach will certainly exacerbate your problem and make 

diagnosing the real causes difficult. Eat in a calm environment and savor each bite. Forget 

about the stress in your life at least during the meal; it’s better for your mind and body. 

Learn stress coping techniques. Being stressed out can cause you to tense up your body 

and this causes you to contract some, or all, of your stomach muscles, causing acid reflux 

symptoms. Learn how to better handle stressful situations and you’ll find out you may 

have much less stomach troubles. 

7 

IF YOU SMOKE, QUIT IMMEDIATELY 

Quit smoking immediately to prevent 

acid reflux from occurring. Smoking 

cigarettes can increase the nicotine content 

that enters your body, which can damage 

your esophagus. A damaged esophagus 

can lead to more acid buildup in your body 

and trigger acid reflux episodes. Also, not 

smoking will help you to live a healthier 

lifestyle and reduce esophageal cancer. 

If there are not enough reasons to quit 

smoking, here is one more. Quitting 

smoking will greatly reduce the likelihood 

of contracting GERD. The digestion 

process is slowed down by smoking and 

it also increases production of stomach 

acid. Smoking reduces the production of 

saliva which is the body’s defense against 

stomach acid. 


8 

TRY WEIGHT LOSS, BUT KNOW 

WHEN TO SEE A DOCTOR 

If you are overweight, try shedding some 

pounds. Being overweight can increase the 

severity of your acid reflux. This occurs 

because excess body fat can increase the 

pressure in your stomach and cause your 

lower esophageal sphincter muscle to 

relax, which causes food to come up. Lose 

weight and watch your acid reflux improve. 

If you have been having any acid reflux 

symptoms over an extended period of time, 

make sure that you go in to be seen by a 

doctor. You may think that this condition 

is not that serious, but if it is not treated 

it can lead to more serious health issues, 

including ulcers and gastritis. 

You Can Successfully Manage Acid Reflux 

As stated earlier, many people get acid 

reflux. Due to a combination of increased 

acidity in the stomach and sphincter 

weakening, the condition arises and 

causes pain for anyone who gets it. Rather 

than letting acid reflux take its toll on 

you, you can prevent it from happening. 

Remember this article and eat in peace. 

Acid reflux can be caused by a number of 

different things, not just the types of food 

you are eating. Look into your lifestyle, too, 

and see if you’re not pushing yourself too 

hard, under excessive stress, or otherwise 

need to take better care of yourself. Learn 

to relax, improve your diet and see if that 

doesn’t help. 


43

A 7-PART GUIDE TO TREATING 

BACK PAIN 

by 


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The causes of back pain are as numerous as the cures, but this article has some 

simple ideas you can use to successfully combat back pain. 

Back pain is something from 

which millions of people suffer, 

and just thinking about it can be 

stressful enough to cause even 

more back pain. The causes of 

back pain are as numerous as the cures, 

but this article has some simple ideas you 

can use to successfully combat back pain. 

1 

PROPER POSTURE WILL 

SPARE YOU A LOT OF PAIN 

Maintain proper posture in order to prevent 

back pain. It is important to stand, sit and 

walk properly so that your muscles and 

ligaments do not pull your vertebrae out 

of alignment and cause pain. Your head, 

neck and spine should be aligned properly 


45

No matter how strong you are, cancer can easily break your spirit. Find out how to fight back with this 

walkthrough. 

 


at all times to help prevent any pain. 

Some people have to work and stand for 

long hours at a time. If you must do this, 

then make sure you try and stand tall and 

straight. Try and allow your legs to rest too 

from time to time if possible, perhaps on a 

stool or bench if you are allowed to do that. 

2 

RELAX YOUR MUSCLES TO REDUCE PAIN 

If you are experiencing painful back 

spasms, you should attempt to relax them. 

One quick and simple method is to put a 

heat pack on these muscles and lay down 

for a while. It may also be a good idea to 

drink more fluids than usual and lower 

the sodium in your diet until the pain 

diminishes. This is to prevent dehydration, 

which can heighten muscle spasms. 

Utilize sources of heat for comfort against 

back pain. In most cases, back pain is caused 

by some sort of inflammation and applying 

heat will reduce this inflammation, offering 

more comfort against the pain. This is a 

very safe and effective method of relieving 

back pain and is very cost efficient as well. 


3 

TAKE ADVANTAGE OF ICE 

When it comes to back pain, ice is 

usually a very effective pain reliever. You 

may find that you need to wrap your ice 

pack in a cloth of some kind if the cold is too 

intense. Applying an ice pack for 10 minutes 

should allow the area to go numb, or at the 

very least for the pain to become very dulled. 

When an ice pack is applied shortly after 

an injury occurs or after any activity that 

causes pain, it can drastically help make 

recovery that much faster. Managing an 

injury as soon as it occurs will also reduce 

the amount of pain that you feel. The best 

combination is ice application and massage 

therapy used at the same time. 

4 

TAKE CARE OF YOUR BODY TO 

AVOID AND RELIEVE PAIN 

Developing a B12 deficiency can drain your 

energy and wreak havoc on your muscles, 

and this also means you’re at a much higher 

risk of severe back pain. So it’s important that 

you keep up with your intake of B vitamins. 

Try vitamin supplements and various meat 

sources to get the sufficient amount of B12. 

If you suffer from chronic back pain, getting 

a simple massage can help to eliminate 

the pain and muscle cramping. Whether 

you’re visiting a massage therapist or just 

relaxing in one of those massaging chairs, 

receiving a massage can help to loosen the 

muscles and subsequently relieve the pain 

of a back ache. 

5 

PHYSICAL THERAPY CAN 

HELP YOUR BACK 

If you can afford it, you should seek physical 

therapy. There are several options when 

seeking physical therapy. Many hospitals 

have a therapy department, or if you 

prefer there are stand alone facilities also 

available. It might be costly, but consulting 

with a professional can offer many benefits. 


47

A relatively newer type of treatment for back problems, low level laser therapy (3LT) may 

be a great way to help you get rid of back pain. These cold lasers are noninvasive and 

can help assist the problems at a cellular level. As little as one treatment can relieve the 

symptoms of back pain. 

6 

REST UP AFTER A BACK INJURY 

If you are suffering from back pain, you should always rest until the 

pain completely subsides. Some people will pop a few pills and attempt to 

muscle through the pain, but this actually causes a lot more damage and can 

turn sporadic back pain into chronic back pain. Be sure that you’re resting. 

Stay away from twisting motions if you have back pain. If your back is already sore, you 

don’t want to also bring your spine more pain, which is what any type of quick turning or 

twisting will do. If someone is behind you, don’t just turn your head to say something to 

them, make sure you turn your whole body. 

7 

SITTING CAN BE JUST AS HARMFUL 

AS STANDING 

It’s important to watch the way you sit as well 

as stand. Many people do not realize how 

much of an impact bad posture when seated 

has on the spine. It is important that your back 

is properly supported when you sit, especially 

if you spend a lot of time in an office chair. 

A lot of back pain is caused by insufficient 

support for the lumbar region, which is 

where your lower back curves. Purchase a 

pillow and place it behind your lower back 

for increased support. There are chairs 

designed specifically to support the back 

over the course of long periods, so if you 

are in need of added support and have the 

money, take a look at investing in one. 

Treating Back Pain Is Always Worth It 

The back of the human body is a complex 

network of muscles, so the causes of back 

pain can vary greatly. However, success 

in treating back pain is always the same 

in the end: you feel better. Keep the 

advice in this article in mind, and your 

back will start feeling better in no time. 

If the pain in your back is unbearable, you 

need to consult with your doctor so he can 

diagnose what is going on. Your doctor will 

run tests and take them into account along 

with medical history and other factors he 

may deem relevant to your condition. 


YOUR 8-PART CHECKLIST FOR 

BEATING STRESS 

by 

Tess Kimble 

Follow Us: 

Stress always seems to show up when you least need it. If you have problems 

with stress, this checklist may be able to help you get rid of it. 

One of the worst 

parts about 

stress is that 

it can arrive in 

many forms 

and show up at any time. 

Just when you think things 

are going well, you can 

enter into a bad situation 

and stress will piggyback 

right in on it. If you have 

problems with stress, this 

checklist may be able to 

help you get rid of it. 

1 

TONE DOWN YOUR 

DAILY STRESSORS 

To handle stress in your life, 

start by minimizing stress 

in your life. Something as 

simple as laying out your 

work clothing for the next 

day can give you a better 

start in the morning; it 

may give you a few extra 

minutes to relax as well, 

instead of running around 

looking for a stray shoe 

or favorite blue sweater. 

A great tip that can help you 

keep stress down is to turn 

off the television. Studies 

have shown that watching 


television actually increases our stress 

levels. You don’t have to stop watching 

it completely but you should definitely 

limit how much television you’re going to 

watch everyday. 

2 

TAKE CONTROL OF 

YOUR THOUGHTS 

A great tip that can help you keep your 

stress levels down is to be careful about 

which words you use to describe your 

stress. Avoid using negative words 

too much because they’ll influence 

your mood. Try to stick with positive 

or neutral words as often as you can. 

Rate how bad a problem that you are 

dealing with is on a scale from 1 to 10. 

Use a rating system to determine how 

important the stressful things in your life 

really are. While it can be hard, learning 

how to not allow minor things in your life 

to bother you can be a huge step towards 

a less stressful life. 

When it comes to weight loss, there are a lot of mistakes that can be made. These tips have stood strong over 

the years, amongst all the crazy fads. 

 


3 

INDULGE IN SOME GOOD OLD “ME TIME” 

Take some time for yourself. Always set aside a little time each day to devote to yourself. 

Whether it’s a little time in the morning before anyone else is awake or in the evening when 

dinner is over - try to relax. Some people find that meditation helps them, some like relaxing 

in a warm bath, whereas others like to destress themselves by going for a walk or a run. 

A great tip that can help you keep your stress levels down is to pray. Praying can help 

you feel at ease. It’s also great because you can do it almost anywhere. Just a little bit of 

praying each day can go a long way in keeping your stress down. 


51

4 

FIND A GOOD DISTRACTION 

If you are dealing with a lot of stress, do something that will take your mind off 

of it for a while. This could be reading a book or playing a video game. Then when you 

are sufficiently relaxed, go back to what you were working on and you will find it much 

easier to do with a clear mind. 

A great way to lower your stress level or beat it all together, is to find an activity or 

hobby that you enjoy. Whether it be a reading club, gardening, or bike riding, find 

something that will give you a place to get away from it all, and just have fun. 

5 

RE-EVALUATE YOUR 

RELATIONSHIPS 

If you have someone in your life who 

always leaves you feeling stressed out and 

run down, the best way to deal with the 

problem is either to distance yourself as 

much as possible from the relationship, 

or to cut ties all together. This can be 

incredibly difficult if the person is a friend 

or family member. However, in the long run 

it will be better for your overall health and 

well-being to reduce the stress associated 

with that person as much as possible. 

A good tip that can help you keep your 

stress levels down is to start forgiving 

people that have wronged you in the past. 

Holding onto grudges will keep you feeling 

stressed out. Get rid of all that negativity 

and start letting the past go. It can help 

you out a lot. 

6 

ENGAGE YOUR PHYSICAL 

SENSES TO RELAX 

Try aromatherapy for calming your nerves 

and reducing your stress levels. Citrus 

and lavender are both proven to do just 

this. You can use scented soaps in the 

shower, or try candles or heated oils 

in your home. If you surround yourself 

with peaceful scents you can reduce 

the amount of stress you feel at home. 


If you have tried other hobbies but found 

them unable to reduce your stress, then 

you may want to consider a handcraft. Even 

if you are a man, you can try out crossstitching 

or scrap booking. The people who 

do these activities say that they begin to 

enter a trance and ultimately, feel better. 

7 

DON’T BUILD YOURSELF UP TOO MUCH 

Try to be as humble as possible 

when you are around the people that 

you love and your co-workers. The more 

arrogant you are, the more you will have 

to live up to the expectations that you 

create. This will lead to additional stress, 

which should be avoided in the first place. 

Your mind can easily become cluttered, 

which is a fast track to stress, if you attempt 

to think about more than one thing at a 

time. Instead of focusing on many things 

that you need to do, focus on only one at 

a time so you will be able to accomplish it 

easier. 

8 

DISCOVER A NEW HOBBY - OR DO NOTHING AT ALL 

A good tip that can help you keep your stress levels down is to find a hobby 

that completely captivates you. Having a hobby that you can fully immerse yourself 

in doing can go a long way in fighting stress. It can also potentially lead to a career. 

Take a nice hot bath to reduce your stress levels. Few things provide as much instant 

and soothing relief to stress and tension as a good soak in a steamy bath. If you’re short 

on time, you can use mental tricks to get some of the same effects. In the bathroom, 

wash your hands and face with hot water while imagining yourself taking a hot bath. 

Stress has a tendency to show up when you least expect it and most certainly when you 

are expecting it. It’s funny that way; stress just loves to show up period. You can take 

control of your life, though, and fight those stressful feelings by using the tips you’ve 

read in the above article. 


53

7 PRINCIPLES TO MAKE 

MASSAGE EASY 

by 


Follow Us: 

Getting a massage is a true joy worth experiencing. Feeling all of your tension 

just fade away from your body is an incredible feeling! 

There are few things in this 

world that feel as good as 

a massage! If you have ever 

gotten a professional massage, 

you know just how relaxing 

they can feel. Your worries and cares 

seem to melt away. This article will outline 

some tips and pointers on this relaxing 

experience. 

1 

PREPARE FOR YOUR 

MASSAGE THE RIGHT WAY 

Before you give a massage, stretch all 

of the areas that you are planning to 

use. This means that you will need to 

stretch your fingers, arms, neck, back 

and legs so that you can reduce cramps 

during your massage and get all areas 

involved. If you are providing a long 

massage session, stretching is imperative. 

If you decide to get a massage in the 

comfort of your own home, take a hot 

shower first. The hot water will help relax 

your muscles through the penetrating 

heat. This will ensure that your massage is 

more comfortable and any aches or pains 

are eliminated before the start. 


55

If you exhibit the signs of this sleep apnea, here’s how you can learn what you can do to help yourself 

get a healthier night of sleep. 

 


2 

TAKE YOUR BATHROOM 

BREAK FIRST 

When you go for your massage, you 

are paying good money for a relaxing 

experience. Do not ruin your massage by 

not using the restroom before you begin. If 

you have the slightest suspicion you might 

end up needing to go later, you should go 

before your massage is scheduled to start. 

The best massages are continuous from 45 

minutes to an hour. If you have to take a 

break in the middle of the massage for a 

restroom break, you are not going to be 

fully relaxed at the end of your session. 

Just the process of getting up to travel 

back and forth could cause you to tense 

up again, undoing the work your massage 

therapist is doing for you - not to mention 

it wastes time! 

3 

COMMMUNICATE WITH YOUR 

MASSAGE THERAPIST 

When booking a massage treatment, 

choose a time which is easy for you to 

attend. You need to get there early, and 

you shouldn’t be in a rush to leave. Talk 

to them about their policy on cancellations 

to ensure you don’t get even more 

stressed out if you have to reschedule. 


When you arrive, let your masseuse know 

how you feel when getting a strenuous 

massage. While there isn’t any harm 

done by relaxing comfortably, it is also 

important to speak up whenever you 

feel uncomfortable. You don’t want to be 

injured, so keep your massage therapist 

informed. 

4 

KEEP THINGS QUIET 

AND BREATHE DEEPLY 

Try to limit all background noise when 

you are giving your massage, as the 

environment should be as quiet and calm 

as possible at all times. You will want the 

person you are massaging to relax their 

muscles so that your massage technique 

will work, as a quiet atmosphere helps to 

facilitate this. 

Regulate your breathing during a 

massage. It is not uncommon to feel 

apprehension or anxiety during a 

massage, particularly if you are new to 

receiving them. Remember that you are 

in a safe environment and dealing with a 

professional. You will not be able to relax 

if your breathing is not normal. 

5 

USE MASSAGE OIL, 

BUT NOT TOO MUCH 

The use of massage oil really does help 

usher in the extra feeling and sensation. 

This helps reduce tension and stress in the 

muscles. Technique is one thing, and having 

the right massage oil really does do the 

extra trick. Massaging the oil into the skin as 

you deep tissue massage is just wonderful. 

If a person wants a deeper massage, be 

careful on how much oil you use. Yes, oil 

feels great on a person’s back and causes 

less friction, but the latter is the problem 

for deeper tissue massage. Without that 

friction, you won’t be able to offer a deep 

massage, as your hands will constantly slide. 


57

Minimize this issue by using just enough 

oil for the massage to be comfortable, but 

not so much that you lose all friction. 

6 

KEEP IT SHORT TO 

AVOID BRUISING 

Try not to exceed 45 minutes when you 

are giving a massage. Remember that 

you are pressing down on someone’s 

body for a long period of time when you 

are massaging. Therefore, if you do it for 

too long you can actually cause bruising 

and pain, which you will want to avoid. 

The Japanese love to engage in a form 

of massage called shiatsu. This uses the 

pressure from the masseuse’s fingers 

pressed in a rhythm on your acupuncture 

meridians. The pressure is applied for a 

few to many seconds, boosting energy 

flow and returning the body to balance. It 

doesn’t leave you sore, either! 

7 

MASSAGE TECHNIQUES TO USE AT HOME 

A simple massage technique is using ankle rotations to help loosen up stiff joints. 

You can put your hand underneath the person’s heel and then grab the ball of the person’s 

foot. Finally, around your ankle area, turn your foot 3 to 5 times in both directions. 

It may be possible to reduce belly aches by massaging your stomach. When eating a big 

meal, put your hands on your stomach and begin to rub clockwise circular motions. This 

can aid in digestion. It is important, however, that you don’t apply a lot of pressure in the 

abdomen area until digesting has finished. 

8 

ENJOY YOUR MASSAGE SAFELY 

Never get a massage if your doctor advises against it. This may seem 

obvious, but often, people will get a massage because they feel that it will 

help soothe them and make them feel better. If you have muscle tears, 

this could actually make them worse with constant pressure on your body. 

Getting a massage is a true joy worth experiencing. Feeling all of your tension just fade 

away from your body is an incredible feeling. Although it can be a bit expensive, we think 

you will agree that it is well worth the cost for the serenity that it provides you! 


8 FREQUENTLY ASKED QUESTIONS ON PROPER 

ASTHMA CARE 

by 

Tess Kimble 

Follow Us: 

If you suffer from asthma, this article contains several valuable tips and 

information that can help you control your symptoms. Don’t let them control you! 

If you’re one of the millions of asthma sufferers who don’t think their medication 

is working, or is as effective as it should be, this article is for you. It contains 

several valuable tips and information that can help you control your symptoms 

and prevent it from controlling your life. 

1 

HOW CAN I CONTROL 

MY ASTHMA? 

Make sure you do not 

have any stress in your life 

because emotional anxiety 

may, in fact, trigger asthma 

symptoms. Proper rest, diet, 

and exercise are important 

for your overall health and 

can help you manage your 

asthma symptoms. Emotional 

health is as important as 

physical health in your life. 

Medications that will help 

you control symptoms 

when you have an attack 

are oral corticosteroids 

and 

bronchodilators. 

Bronchodilators, usually 

referred to as “rescue 

medications”, are usually 

inhaled but also come in liquid, 

tablet, or they are injectable. 

These are the most popular 

forms of ‘rescue medications’ 

that you can get. 


2 

WHAT IF MY MEDICATION ISN’T 

WORKING? 

If you are being treated for asthma and you 

find that your medication is not working, it 

is important that you talk with your doctor. 

The medication that you are taking may 

work for others, but it may not work for 

you. Your doctor may want to even add 

another medication to your treatment. 

Make sure you use the inhaler in the proper, 

prescribed method. Go to a quiet place, and 

be sure to follow all instructions from the 

manufacturer. The inhaler is only useful if 

the medication within it actually gets to your 

lungs. Spray the stated dose of medicine into 

your mouth as you inhale. It is then necessary 

to hold the breath for about ten seconds to 

give the medication time to work in your lungs. 

Without intervention, acid reflux can cause a deterioration of health. Here’s some advice to decrease the 

chances of the condition. 

 


3 

ARE THERE REMEDIES FOR ASTHMA THAT AREN’T MEDICINAL? 

Use natural remedies for your asthma. While doctor-prescribed medication 

might be necessary to prevent deadly attacks, a healthy diet will help to improve 

everyday life. Beta carotene’s promote healthy mucus membranes in your 

mouth and nose which help to reduce the chances of serious asthma attacks. 

Limit contact with animals, especially long-haired indoor/outdoor pets. Many people with 

asthma also suffer from diagnosed or undiagnosed animal hair allergies. Even if you aren’t 

allergic to animal fur or dander, long-haired animals that spend time outdoors will track in 

dirt and dust that can trigger an asthma attack or otherwise exacerbate asthma symptoms. 


61

4 

CAN LIFESTYLE CHANGES 

HELP MY ASTHMA? 

Keep dust and other particles out of 

the air in your home. This will not only 

reduce acute asthma attacks, but also 

help you breathe easier. In addition to 

dusting on a regular basis, you can also 

buy an air filter, which continuously 

sucks dust particles out of the air. 

If you suffer from asthma, avoid being 

around smoke. Breathing in smoke can 

trigger an asthma attack. Stay away from 

cigarette smoke, fumes, and vapors as 

much as you can. All of those things can 

trigger and aggravate asthma symptoms. 

If there are smokers around you, you may 

want to ask them if they will smoke in 

another area. 

5 

CAN LIFESTYLE CHANGES 

HELP MY ASTHMA? 

How Can I Treat Asthma On My Own? Ask 

your doctor to provide you with asthma 

information or where to look for it. The 

Internet has so much available information 

but not all of it is trustworthy. The more 

you know about asthma, the more you will 

understand how to treat your disease and 

find ways to alleviate your symptoms. 


Minimize the time you spend outdoors during the humid seasons to avoid asthma 

problems. If you have asthma difficulties, the most humid part of the year is also most 

likely the most aggravating one. Damp air is in itself bad for asthma sufferers, and it also 

tends to bring allergens and other irritants with it. Staying indoors whenever possible 

will keep you away from these threats. 

6 

HOW ELSE CAN I PROTECT 

MY LUNGS? 

If you have asthma troubles, make sure 

that you get a flu vaccination every year. 

Although this has no direct effect on your 

asthma, preventing the flu is in your best 

interests. Respiratory infections are more 

aggravating, more debilitating and harder 

to shake for asthma sufferers. Staying free 

of the flu can save you a lot of hassle.If you 

have asthma, you are especially sensitive 

to things you breathe into your lungs. It 

is important to avoid whatever triggers 

your asthma. In some people, this will be 

cigarette smoke. For others, it is chemical 

fumes or other vapors that can irritate the 

lungs and bring on an attack. 

7 

CAN I USE VAPORIZERS 

OR HUMIDIFIERS? 

You should not use a vaporizer or humidifier 

if you have asthma or allergies unless you 

are sure that it is clean. Not cleaning a 

humidifier allows bacteria to grow in the 

machine’s moist water tank area, and the 

machine will pump dangerous allergens 

into your environment every time you use it. 

It is important to avoid locations that have 

very cold air. Cold air is very hard to take 

in, and can leave you gasping at times. 

Thus, if you have asthma, make sure that 

this is taken into consideration when you 

are planning vacations or trips with friends 

and family. 


63

8 

CAN I STILL EXERCISE IF 

I HAVE ASTHMA? 

Keep your body in good shape to help 

you keep your asthma in check. Do lowimpact 

workouts such as gardening, 

walking or light housework to keep your 

body strong. The stronger your body is, 

the stronger your lungs will be. However, 

make sure not to push yourself too hard. 

You may need to make some lifestyle 

changes, especially if you develop asthma 

as an adult. If you are overweight or out 

of shape, do some light exercise every day 

and quit smoking, if you are a smoker. 

These changes may be difficult, but will 

lead to better health in the long run, and 

less problems with asthma. 

A Happy Life Is Possible With Asthma 

While this article contains useful advice, 

nothing will change if you don’t have a 

little persistence. Every day you should 

be keeping an eye out for any symptoms 

that appear worse and do what you can 

to be safe. Safety should be in the form 

of an emergency inhaler, just in case 

an asthma attack suddenly comes on. 

It is important to remain positive and 

optimistic as much as possible. Stress and 

worry can cause asthma symptoms to flare 

up. Make sure you try to keep your daily 

life balanced and stress free as much as 

possible. There will always be things that 

cause stress, but it is just important to do 

what you can to minimize stress and worry. 


5 MISTAKES THAT CAN 

WORSEN TINNITUS 

by 


Follow Us: 

It is much easier to cope with tinnitus for those who are equipped with the 

right knowledge. Here’s some advice that will help you cope with your tinnitus. 

Tinnitus can be a devastating and 

painful condition to deal with. 

Many people get extremely 

frustrated by their tinnitus but 

don’t know where to turn for 

solutions. Fortunately, it is much easier 

to cope with Tinnitus for those who are 

equipped with the right knowledge. This 

article contains advice that will help you 

cope with your tinnitus. 

1 

NOT UNDERSTANDING THEIR 

RESPONSIBILITY FOR THEIR HEALTH 

If you smoke, you should quit. Smoking 

narrows all of your blood vessels. When 

the blood vessels that bring blood to your 

ears and head are narrowed, it can make 

tinnitus worse. If you quit, you will be able 

to deal with tinnitus better. Not only that, 

but your health overall will be better, which 

helps any other health conditions you have. 


It is important to be as involved as possible with your own treatment when you have 

tinnitus. Nobody knows your body like you do, so you need to be an active part of your 

healthcare team. Communicate your feelings, symptoms and ideas openly and clearly to 

your doctor to give him all the information he needs to help you the best he can. 

You don’t have to fear losing your memory. There are a lot of practical things that you can do to keep 

that from happening to yourself or to reverse it. 

 

2 


REMAINING IGNORANT TO THE ADVANTAGES OF MODERN TECHNOLOGY 

The ringing in your ears caused by tinnitus can keep you up late at night, but technology 

can help. There are many white noise generators which provide a variety of sounds for you to 

listen to, from a rainstorm to nighttime in a forest, which can drown out the sound in your ears. 

One way to deal with tinnitus is to minimize the effect it has on you while you are at 

home. For some white noise, you can use the fan in an air conditioner or heat system 

and leave it on at all times. Place fans throughout your house, or a meditation fountain 

for instance. With pleasant sounds in each room, you’ll only have to put up with tinnitus 

when you’re out and distracted. 


67

3 

NOT USING DISTRACTIONS OR 

AVOIDING TRIGGERS 

When tinnitus starts to bother you it’s 

time to get up and do something! Find 

an activity which can get your mind off 

the sound, like washing the dishes or 

running the vacuum. Not only will this 

help you to get past the annoyance and 

get back to what you were doing, but 

you’ll leave your home a little cleaner! 

To prevent tinnitus from happening in the 

first place, or just flaring back up, avoid 

loud noises whenever possible. Travel with 

at least one pair of earplugs available. If 

worse comes to worst, use your fingers. By 

doing these things, you can protect your 

ears as they are and prevent your condition 

from worsening. 

4 

NOT ATTEMPTING ANY REMEDIES 

Use a properly fitted medical 

device to help relieve tinnitus. A hearing 

aid alleviates symptoms in about half 

of tinnitus patients who also have 

hearing loss. A “tinnitus masker,” a 

device worn in the ear which produces 

a low-level noise that helps cover the 

unpleasant ringing sensation, can also 

benefit patients without hearing loss. 

Vapor Rub has been proven to help 

some tinnitus sufferers if your tinnitus 

is related to sinus, pressure in the head 

and Eustachian tubes. Some patients have 

experienced a calming effect on their 

tinnitus with the use of the vapor rub. It is 

recommended that you apply some before 

going to sleep at night for best results. 


5 

ALLOWING STRESS TO CONSUME THEM 

Don’t let your life revolve around your tinnitus. Many patients have reported that 

when they first experienced tinnitus they were much more focused on it than later years 

when they learned to habituate and live with their condition. Tinnitus might not always have 

a cure and it is important that you develop a coping method of living with this affliction. 

Attempt as much semblance of organization in your life that you can, since stress is 

a proven exacerbant of tinnitus. Look for a new job which allows you to work the way 

you want to work, and start spending more low-key, relaxed time with those you love. 

As the beginning of this article has mentioned, tinnitus can be a very frustrating and 

difficult condition for people to manage. However, it is much easier to deal with tinnitus 

for people when they have the best information and advice available to them to help 

them cope. Apply the advice in this article and you’ll be on your way to managing your 

tinnitus more effectively. 


69

TUNE IN 

FOR OUR 

NEXT 

ISSUE! 

• SIMPLE TRICKS FOR MAINTAINING 

GOOD NUTRITION 

• REASONS YOU SHOULD START 

JUICING 

• TIPS FOR RELIEVING YOUR ACID 

REFLUX SYMPTOMS 

• AN OVERVIEW OF LESSENING THE 

EFFECTS OF TINNITUS 

• HOW TO COPE WITH HEMORRHOID 

DISCOMFORT 

• KEEPING YOUR TEETH AND GUMS 

HEALTHY 

• A GUIDE ON TAKING VITAMINS 

Follow Us: 

The March edition of 

I Live Younger Magazine 

will be available this spring

I Live Younger - February 2017

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