I Live Younger - May 2017

12 WAYS TO EFFECTIVELY COMBAT ACNE AND WIN CLEAR SKIN 

Issue 4 I May 2017 

9 SUGGESTIONS TO 

REDUCE YOUR 

TINNITUS 

TROUBLES 

14 HAIR CARE TIPS 

EVERYONE SHOULD KNOW ABOUT 

10 STEPS TO 

TAKE GOOD CARE OF 

YOUR EYES 

A 12-PART WALK-THROUGH ON 

CELLULITE 

ISSUES 

10 HELPFUL TIPS FOR 

BUILDING UP YOUR 

MUSCLES 

Issue 4 • May 2017 

11 SUCCESSFUL WAYS TO MANAGE YOUR DAILY BACK PAIN 

1

2 Issue 4 • May 2017


3

CONTENTS 

06 

07 14 21 28 35 42 49 

06 

LETTER FROM THE EDITOR 

07 

14 HAIR CARE TIPS EVERYONE 

SHOULD KNOW ABOUT 

14 

11-POINT CHECKLIST FOR SANITY 

WHEN DEALING WITH STRESS 

21 

9 SUGGESTIONS TO REDUCE 

YOUR TINNITUS TROUBLES 

28 

11 ANSWERS TO YOUR QUESTIONS 

ABOUT CHIROPRACTIC CARE 

35 

12 NATURAL REMEDIES FOR AGING 

42 

10 STEPS TO TAKE GOOD 

CARE OF YOUR EYES 

49 


CELLULITE ISSUES

CONTENTS 

56 63 69 77 85 92 99 106 

56 

10 THINGS YOU NEED TO KNOW 

ABOUT YEAST INFECTIONS 

85 

10 SURE WAYS TO 

PREVENT HAIR LOSS 

63 92 

9 STEPS TO YOUR JOURNEY 

TO A SMOKE-FREE LIFE 

69 99 

11 SUCCESSFUL WAYS TO 

MANAGE YOUR DAILY BACK PAIN 

77 106 

13 TIPS TO INCREASE YOUR 

LEVEL OF FITNESS 

12 WAYS TO EFFECTIVELY COMBAT 

ACNE AND WIN CLEAR SKIN 

11 BEST PIECES OF PANIC 

ATTACK ADVICE 


BUILDING UP YOUR MUSCLES

LETTER FROM THE EDITOR 

Issue 4 

MAY 2017 

Editor 

Tess Kimble 

Writer 

Matthew Dubose 

Head of Creatives 

Nyvia Ross 

Lead Graphic Designer 

Michael Juanson 

Graphic Designer 

Jerick Dalawangbayan 

Quality Assurance Editor 

Nicole S. Ross 

Junior Editor 

Keeneth Ross 

Digital Property Managers 

Maharlika Matutinao 

Layla Anaya 

Digital Property Assistants 

Krystine Sitjar 

Warren Nietes 

Online Presence: 

www.iliveyounger.com/ 

Facebook 

Google+ 

Twitter 

Tumblr 

Pinterest 

For advertising concerns 

please contact KJ Ross at 

kjross@authoritativecontentllc.com 

I Live Younger Magazine content cannot be 

copied or reproduced in any form without the 

written permission of the publishers. I Live 

Younger’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 May 2017 issue of I Live Younger! It’s my pleasure to give you a quick peek 

into what our team has put together for the latest release. When it comes to your wellness 

and overall health, you couldn’t have come to a better place. 

In the last issue, we covered principles for controlling your stress, tricks for letting your 

inner beauty shine, ways to get white teeth fast, and a lot more. You learned about coping 

with diabetes, ways to drop stubborn pounds, and pointers to guarantee a fit lifestyle. In 

this issue, get ready to learn successful ways to manage daily back pain, suggestions to 

reduce tinnitus troubles, steps to take care of your eyes, and more. 

Your mind is more powerful than you think. In the pursuit of overall wellness, your thoughts 

play a big role. The choice is yours to either put yourself on the path to success, or the 

road to failure. At I Live Younger, our goal is to not only give you the knowledge to fix your 

problems, but also to show you how to form a positive mindset. As you’ll soon find, this 

is the real key to turning a new leaf! Thanks for reading, and be sure to have a look at our 

next issue! 

Regards, 

Tess Kimble 

TESS KIMBLE 

Editor 

I Live Younger Magazine 


14 HAIR CARE TIPS 

EVERYONE SHOULD 

KNOW ABOUT 

by 

Tess Kimble 

Follow Us: 

The tips from this article have everything you need to make your hair look its 

best - silky, shiny, strong, and smooth. 

Caring for your 

hair isn’t the 

easiest thing 

in the world. 

There is much 

to think about when it 

comes to hair care, from 

the strength of the hair to 

the nutrients it receives. 

Luckily, you have the 

following article to guide 

you in proper hair care 

through a series of tips. 

1 

VARY THE POSITION 

OF YOUR PONYTAIL 

If you tie your hair in a 

ponytail often, try to vary 

the position of it. Even 

if you only use soft hair 

ties covered in fabric, it 

can cause stress to that 

part of your hair, and 

will eventually lead to 

breakage. Try to avoid 

tying your hair in a ponytail 

when it isn’t necessary. 


7

After reading these fitness tips, you should feel a bit more relaxed and ready to start your own routine. Give 

these a try! 

 

CLICK HERE TO LEARN MORE 

2 

EAT YOUR WAY TO HEALTHY HAIR 

If your hair is dull or does not have 

life, try changing the way you eat. Eating 

lots of foods which contain vitamin E, 

iron, fatty acids, omega-3 as well as other 

essential nutrients, is crucial to maintaining 

healthy hair. Taking a daily multi-vitamin 

can help to ensure that you are getting 

proper amounts of these nutrients. 

3 

TRY USING A LEAVE-IN CONDITIONER 

One of the best things that you can 

do for your scalp and the overall health 

of your hair is to use leave-in conditioner. 

This can help to improve the texture of 

your hair. This also allows you to engage 

in your everyday lifestyle without worrying 

about the quality of your scalp. 

4 

USE CLARIFYING 

SHAMPOO FOR DULL HAIR 

A clarifying shampoo can help hair that 

has become dull. Usually when hair gets 

dull, it is because there’s been a buildup of 

lots of different hair care products during 

a long period of time. Consider a clarifying 

shampoo to relieve your hair of grime and 

product residue. 

5 

DO NOT WASH HAIR EVERYDAY 

If you have oily hair, do not wash it 

everyday. Washing your hair two or three 

times a week is fine if it tends to get oily. 

Make sure you wash your hair thoroughly 

and rinse all the shampoo or conditioner 

out of your hair. If your hair stays oily, try 

different products. 


6 

CHECK YOUR HAIR 

PRODUCTS FOR ALCOHOL 

To keep your hair from getting dried out, 

avoid any hair care product that includes 

alcohol in its list of ingredients. They will 

only ruin your hair’s health, so be picky 

about exactly what you choose. Read over 

the labels, and be sure you’re using products 

that benefit your hair in a healthy way. 

7 

SHOWER WITH WARM WATER 

Do not shower with extremely hot 

water. Only set the temperature to nice 

warm water. This will help to keep the 

scalp from drying and becoming irritated. 

Once your scalp is unhealthy, your hair will 

quickly become unhealthy. If you take a 

hot shower, rinse your hair and scalp with 

cold water before getting out. This will 

reduce some of the damage done from the 

hot water. 

8 

TOWEL DRY HAIR THOROUGHLY 

Before blow drying your hair, toweldry 

it thoroughly. This will not only save 

you time when drying your hair, but it will 

also keep your hair in better shape. By 

using less heat on your hair, you will be 

avoiding extra damage by using too much 

heat used to get your hair dry. 

9 

DON’T FORGET THE CONDITIONER 

Always use a great conditioner. When you use a good conditioner, it moisturizes 

and protects your hair, and adds a lovely shine. When applying conditioner, spread it 

throughout your hair evenly, but try to avoid the roots if you have particularly oily hair. 

Always rinse it out thoroughly, as any residue left in your hair will leave it looking dull. 

INVEST IN A PADDLE BRUSH 

A large, vented paddle brush is an excellent investment for those whose hair 

is very long and very thick. Taming this type of hair requires plenty of brushing. Using 

a paddle brush will speed up the brushing process. A vented one will help the hair dry 

faster, preserving its volume and bounce. 


9

DON’T EXPOSE HAIR TO HARSH CHEMICALS 

To have the healthiest hair possible, stay away from exposing it to harsh 

chemicals. This includes exposure to hair-relaxing solutions (often lye-based), heatstyling 

products, alcohol based products, and even the chlorine in swimming pools. With 

prolonged exposures, these chemicals can really take the shine right out of your hair. 

DITCH YOUR SHAMPOO 

If you struggle with relentlessly dry hair, consider ditching your shampoo. Curly 

hair, in particular, adapts remarkably well to a no-shampoo routine. You can loosen 

and remove dirt, dead skin and other debris as you massage your hair and scalp with 

conditioner instead. It may take a period of transition for the routine to begin showing 

full benefits, but it is worth a try for those with very dry hair and skin. 

KEEP USING YOUR 

DANDRUFF SHAMPOO 

If you find yourself free of dandruff 

after using a shampoo for that purpose, 

keep on using it. If you stop using that 

shampoo, it is likely that dandruff could 

reoccur because of the fact that there is 

no cure for dandruff. The shampoo you 

are using is keeping it away, so you should 

keep using it. 

LEAVE IT TO THE PROFESSIONALS 

While you may find it cheaper 

to highlight, dye or perm hair at your 

house, generally it’s better to let a 

professional do it. You might be thinking 

that purchasing a home kit can save you 

money, but you may end up causing some 

severe damage to not only your hair, but 

also your scalp and follicles. Hair stylists 

are usually highly trained and can give you 

any type of look without causing damage. 

Although hair care isn’t particularly easy, 

it is still possible to achieve desirable hair 

through good hair care. The tips from the 

above article have everything you need to 

make your hair look its best, so you should 

be able to have silky, shiny, strong, and 

smooth hair that lasts. 



11



13

11-POINT CHECKLIST FOR 

SANITY WHEN DEALING 

WITH STRESS 

by 


Follow Us: 

It is vastly important to not let stress overtake your life. It can be controlled, 

and with the right advice, you can nearly eliminate it. 

You want to make positive 

changes in your life and know 

that one of the places that 

needs improvement is the 

stress that you deal with. It is 

important to keep on top of this and not 

let it overtake you. This article will provide 

tips on how to manage stress. 

1 

EXERCISE ON A REGULAR BASIS 

If you’re feeling stressed out try 

exercising on a regular basis. Exercising 

three to five times a week is a great 

way for your body to burn off excess 

energy and to clear out the stress. 

While you’re exercising, your mind can 

focus on that task at hand and you can 

forget about what’s stressing you out. 

A great tip that can help you fight stress 

is to simply exercise. Exercising is great 

because it releases chemicals in your 

body that will make you feel better. You’ll 

also be able to put your nervous energy 

to good use by exercising. Exercising is a 

fantastic way to keep stress down. 

2 

DO DEEP BREATHING 

Breathing works wonders for 

alleviating stress. Take a deep breath; 


Use this article for the best tips and tricks to help with your back pain. These could also aid you to 

take care of any loved ones. 

 

CLICK HERE TO READ MORE. 

this helps to oxygenate your blood and 

can help you to relax instantly. If you 

breathe shallow, it causes your heart to 

beat faster and your muscles start to get 

tense. Instead, breathe deeply, inhale 

through your nose, hold a few seconds 

and then exhale through your nose. 

3 

TURN YOUR FROWN UPSIDE DOWN 

Smile your way to being stress free. 

Smiling shows that you are happy. But did 

you know that smiling can also make you 

feel happy and relaxed. When you smile 

you transmit nerve impulses from your 

face muscles to the center of the brain 

that tells you that you are calm. If you are 

feeling overwhelmed or stressed take a 

minute to smile. 

4 

PUT IT IN WRITING 

In order to keep your stress level under 

control, try writing an extremely graphic or 

obscene letter on paper that releases all of 

your aggression verbally. Many people feel 

better after making sense of it by writing it 

out. Write as though nobody will ever read 

it, and write as vividly as possible. Destroy it 

thoroughly afterward. 


15

5 

SPEND SOME TIME WITH FAMILY 

A great way to fight stress is to 

spend some quality time with your family. 

If you’re feeling stressed out from the 

pressures of work, there’s really nothing 

better than spending some time with the 

family to recuperate. Focusing on good 

times with the ones you love will keep 

stress at bay. 

6 

KEEP UP WITH REPAIRS 

You can lower your stress level 

simply by keeping up with any repairs. 

This could be anything that needs to be 

done. Keeping up with repairs to your 

life will make things easier, and lessen 

your stress. 

7 

TRY TO BE RESILIENT 

A great tip that can help you fight 

stress is to be resilient. When things 

don’t go the way you want them to, you 

sometimes will consider ourselves to be 

a victim. This kind of thinking can make 

you stressed out. Instead, try to overcome 

difficult situations as best as you can. 

8 

LOSS THE EXTRA POUNDS 

One way to positively manage your 

stress is to lose some weight if you have a 

few pounds to lose. This could be beneficial 

to you because the boost in self-esteem 

will motivate you to accomplish more in 

your life. Hopefully, this will eliminate all 

that causes your stress as well. 

9 

LEARN TO OPEN UP 

A great way to manage stress in 

your life is to console in a loved one. 

It is important to seek the guidance of 

those who know and love you the most. 

While they might not have a professional 

background in stress management, they 

know what is best for you. 


CONSIDER DOING MEDITATION 

When it comes to dealing with 

stress consider meditation. This can be a 

great way to not only relax your body but 

also clear your mind of everything that 

might be causing you stress. Consider 

buying audio tapes or books to assist you 

with different ways of meditation. 

LOOSEN UP YOUR 

MUSCLE TENSION 

One great stress reliever is a massage. If 

you have a partner or close friend, see if 

they’re interested in trading massages. If 

not, pay to have one done professionally. 

Having the tension worked out of your 

muscles can have a profound effect on your 

state of mind and relieve a lot of stress. 

It is vastly important to not let stress 

overtake your life. It is something that can 

be controlled, and with the right advice and 

proper implementation, you can nearly 

eliminate it. Hopefully the information 

provided in this article will prove to be 

beneficial to managing your stress. 


17



19


9 SUGGESTIONS TO 

REDUCE YOUR 

TINNITUS TROUBLES 

by 

Tess Kimble 

Follow Us: 

Tinnitus is 

u s u a l l y 

associated with 

various noises 

and sounds 

that constantly irritate 

the eardrum. It may be 

something as simple as a 

little ringing, up to more 

lengthy and complex chirps 

or screeches. There is no 

real cure for the problem, 

but the information 

discussed in this article will 

certainly help. 

1 

There is no real cure for the problem of tinnitus, but the information 

discussed in this article will certainly help. Keep calm and read on. 

DO NOT PANIC 

If you suffer from 

tinnitus, it is important that 

you not panic. When people 

constantly hear ringing in 

their ears, they just assume 

that there is something 

wrong with them. However, 

tinnitus is not only a 

condition that is usually 

temporary, but it is also a 

condition that is not serious. 


21

If you are not properly informed, trying to build muscle can be a fruitless and frustrating endeavor. Utilize this 

information to ensure the opposite! 

 


2 

CONSIDER SWITCHING 

MEDICATIONS 

If you suffer from frequent ringing in the 

ears, be sure to speak with your doctor 

about the medications that you are 

taking. Many people do not realize that a 

variety of different medications can cause 

tinnitus. If your medication is the cause, 

you may want to consider switching 

medications. 

3 

JOIN A SUPPORT GROUP 

You may want to consider joining a 

support group if you suffer from tinnitus. 

Many people do not know that these 

groups exist, but they do, and they are 

there to help you. You will chat with other 

tinnitus patients, and you can all share 

tips and ideas with each other. 

4 

SEE YOUR DOCTOR 

If you have that constant ringing 

in your ear that is caused by tinnitus, it 

is important to see a physician to get a 

proper diagnosis. Tinnitus can be caused 

by a variety of sources such as head 

injuries, ear infections, loud noises, 

stress, vascular problems, and the side 

effects of medication. The treatment 

prescribed for tinnitus will be dependent 

upon what is causing the condition. 

Bring up your tinnitus to your doctor at 

your next yearly physical exam and ask 

to be referred to an ear, nose, and throat 

specialist. An ENT can look into the cause 

of your tinnitus, which is vital, if you are 

going to find a way to treat it. If you should 

begin hearing a constant ringing sound 

in one or both ears, you must stay calm. 

It is not always a sign of a condition you 

should worry about. If it doesn’t go away 

on its own, you may want to see a doctor, 

though it is nothing to freak out about. 


5 

GO EASY ON SODIUM 

Avoid a diet high in sodium to 

reduce tinnitus symptoms. The more salt 

you eat, the higher your blood pressure 

will be, increasing the sound of blood 

rushing in your ears. Try to eat a healthy 

diet rich in nutrients and you should 

experience less tinnitus symptoms. 

6 

CREATE AN ALTERNATIVE NOISE 

When you’re trying to work 

and tinnitus is making the silence 

unbearable, turn on some music! Try 

a peaceful instrumental arrangement 

that allows you to concentrate on your 

task at hand. Listening to instrumental 

music can relax you enough so that 

you can work. This type of music also 

distracts you from tinnitus symptoms. 

To get your mind off tinnitus, create 

an alternate noise to listen to. Recite 

poetry or mantras to yourself. Play a 

musical instrument. You can even chew 

gum. Singing and humming your favorite 

songs is always a pleasant way to get 

through your day and your mind off of 

the ringing. 

7 

DIVERT YOUR ATTENTION 

Try filling your days with things you like to do, or that you’re interested 

in. This will help you to keep your mind off of your condition. A lot of people 

let tinnitus ruin their lives, even though this does not have to be the case. 

You will feel better if you amuse yourself with entertaining distractions. 

Do not let tinnitus get you down. Find something you enjoy doing. If you are really 

having fun, you will not think about tinnitus anymore and you will not notice it as much 

when it occurs. You should not dismiss tinnitus as an insignificant issue, the constant 

discomfort could have a heavy toll. 


23

8 

END THE DAY WITH A CLEAN PLATE 

Be aware of your unfinished business 

throughout the early part of the day and 

try not to leave anything too important on 

your plate. That way, when you lay down 

at night, your tinnitus won’t be aggravated 

while you are consumed in thoughts about 

what you failed to complete throughout 

the previous day. 

9 

THINK POSITIVE THOUGHTS 

Do not focus on your problems or 

you will get depressed. Not only will this 

make things worse by making you focus 

on it, but also stress is a cause of the 

ringing. Think positive things, and you will 

not feel like you are consumed by tinnitus. 

Tinnitus is very widespread, and 

thousands of different outlooks or 

remedies have been attempted across 

the globe. The advice above is still 

recommended and known to have positive 

effects. The problem can be caused by 

various reasons, so it is often hard to 

address it properly. Remain calm and try 

to consider what may have brought it on 

in the first place. 



25



27

11 ANSWERS TO YOUR QUESTIONS 

ABOUT CHIROPRACTIC CARE 

by 


Follow Us: 

Time itself can 

wear at your back 

and bring pain. 

Chiropractors can 

offer some great 

treatments to help 

you get the help you 

need. Read on to 

learn how. 

There are so many things that 

can cause back pain that 

avoiding it takes living in a 

plastic bubble. Though you 

may not be able to avoid the 

pain in your back, you can find relief. 

Chiropractors can offer some great 

treatments to help you get the help you 

need. Read on to learn how. 

1 

STRENGTHEN YOUR 

IMMUNE SYSTEM 

One interesting fact is that good 

chiropractic care can actually strengthen 

your immune system. Spine issues can 

cause problems with the nervous system, 

which is linked to the immune system. 

Spinal alignment from a good chiropractor 

can increase blood flow to your body’s 

nervous system. This boosts your physical 

ability to ward off infections and disease. 

2 

TRACK YOUR PROGRESS 

If you are visiting a chiropractor 

regularly, track your progress over the 

first five sessions. If you aren’t seeing any 

improvement at all after just these first 

few visits, you are probably wasting your 

time. Look for another caregiver and then 

give them a try of at least three sessions. 


Ladies and gentlemen alike will be pleased to know that there are many things they can do to deal 

with yeast infections. Read on for more! 

 


3 


Try exercising on a regular basis 

if you are having problems with your 

back. Being lazy will only make the issue 

worse than it already is. While you want 

to increase your level of physical activity, 

refrain from things that may result in too 

much strain being put on that area. 

4 

CHIROPRACTIC CARE 

DURING PREGNANCY 

Did you know you can receive chiropractic 

care while you’re pregnant? Many women do 

not realize how beneficial this can be. The 

added pregnancy weight can put pressure 

on your back and neck causing discomfort. 

Studies have shown that manipulations by 

a chiropractor can relieve up to 85 percent 

of back pain associated with pregnancy. 

Being pregnant can lead to subluxation 

of the spine for a number of reasons. 

The sudden gain in weight and change of 

posture can cause problems and spinal pain. 

Additionally, when you are pregnant, your 

sleep habits and positions may change. On 

top of all that, your ligaments will naturally 

loosen to accommodate your growing baby. 

All this adds ups to some very good reasons 

for chiropractic care during pregnancy. 


29

5 

STIMULATE YOUR 

OVERALL HEALTH 

Chiropractic care supports nature in 

helping you attain vibrant health. Your 

body is capable of self healing when your 

skeletal structure is properly aligned and 

your central nervous system is in tip top 

condition. Your chiropractor knows how 

to make proper adjustments to stimulate 

excellent overall healing and health. 

6 

FIND A REPUTABLE 

CHIROPRACTOR 

Once you decide to take the leap and 

give chiropractic care a try, you want 

to do everything possible to verify the 

credentials of potential practitioners. 

Training and professional certifications 

can be a good indicator of the level of 

care you will receive. Thus, taking the 

time to check on these qualifications can 

help you have a better experience overall. 

To find a reputable chiropractor, ask 

about treatment methods. Chiropractors 

who use scientifically based methods use 

ice packs or heat as well as ultrasound 

treatments and similar strategies to those 

used by physical therapists. Along with an 

exercise program at home, this treatment 

should yield significant advancement 

within just a handful of visits. 

Beware of chiropractors who claim 

to fix all your problems with just one 

adjustment. This type of chiropractor 

will try to convince you that you do not 

need your OBGYN, doctor or psychologist 

because he can do everything for you. A 

good doctor will know their limit and will 

not mind working as part of an integrated 

group of doctors. 


7 

MAKE SURE TO BREATHE DEEPLY 

Breathe deeply while getting your 

chiropractic work done. It’s important 

that you don’t hold your breath! You want 

to breathe in and out with deep breathes 

to loosen up your body. This will make it 

much easier for the chiropractor to make 

the adjustments that are necessary for a 

successful session. 

8 

FOLLOW THE 90/90 RULE 

Try using the “90/90 rule” when 

working at a desk. Knees and elbows 

need to be bent 90 degrees. Keep your 

feet on the floor directly under your 

knees instead of under the chair. This 

prevents hamstring strain. The computer 

monitor needs to also be at or above 

your eye level. If you have to, prop some 

books under it to view it straight ahead. 

Looking down at the screen can strain 

your neck. 

9 

DON’T KEEP WALLET 

IN YOUR BACK POCKET 

When carrying a wallet, your back pocket 

is not where you want to put it. Carrying 

your wallet in the back pocket will 

eventually lead to pain in the lower back. 

It can actually put constant pressure on 

that area of the back, along with nerve 

connections to the colon, bladder, 

reproductive organs, and behind the legs. 

Put your wallet in front pockets instead. 

KNOW THE RISKS 

Know going in that there is risk involved with chiropractic. You are dealing with 

manipulation of the spine after all. It’s important to find the best doctor available to 

you for these sessions. Keep away from any clinics where you feel concerned about the 

quality care that’s available to you. 

CONSULT YOUR DOCTOR BEFOREHAND 

Make sure you see a doctor before a chiropractor. It is important for you to have a 

doctor assess the problem. This information will also be transferred to the chiropractor, 

which will help them better deal with your case. It could also mean that using a 

chiropractor isn’t ideal for your situation. Your doctor could give you an alternate option. 

No one can avoid many of the things in life that can lead to back pain. Time itself can 

wear at your back and bring suffering. Knowing what you have read here, you can begin 

to get your pain under control and find some proper help to relieve your pain and get 

you going again. 


31



33


12 NATURAL 

REMEDIES 

FOR AGING 

by 

Tess Kimble 

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It’s not easy getting old. Many things outside of your direct control can shape 

how you feel and what you can do. Here’s how to make the most of it. 

You want to 

be able to do 

everything 

under your 

control to stay 

young both in mind and 

body. While it becomes a 

harder task the older you 

get, there is still much you 

can do to ensure that you 

get the most out of your 

aging journey. Follow the 

tips provided in this article 

to help you out. 

1 

STAY AWAY 

FROM THE SUN 

If you worry about aging 

skin and wrinkles, stay away 

from the sun! Of course, we 

all like a little sun, but too 

much exposure can cause 

premature aging of the skin as 

well as increasing the risk of 

skin cancer. Tanning beds also 

pose the same risks, maybe 

even to a greater extent, as 

people tend to overuse them. 


35

Natural might just be the way to go for you and your skin problems. A simplified routine is easier to stick with, 

and your wallet will thank you. 

 


2 

SEE YOUR PHYSICIAN REGULARLY 

Go for regular preventive health 

check-ups with your local physician. 

As you get older, your body is more 

susceptible to disease and injury. By 

having regular check-ups, you could detect 

and treat small health problems before 

they turn into bigger problems. It is also 

recommended that you attend dental and 

eye check-ups as well. 

3 

DITCH THE CIGARETTES 

Try to quit smoking or reduce the 

number of cigarettes that you smoke each 

day. Smoking is one of the leading causes 

of preventable death. However, it is never 

too late to stop smoking, and as soon as 

you quit, your risk of having a heart attack 

decreases. By quitting you could also save 

yourself a lot of money. 

4 

GET ENOUGH REST 

Living can be very hard work. Even 

if you do not have a job outside of the 

home, it is going to take it out of you 

some days. Take the time to rest now 

and then. You could do this every day if 

your schedule permits but if it does not, 

be sure to rest and relax at least a couple 

times a week. 

5 

BE STRESS FREE 

Depression is a “hidden” risk for 

developing osteoporosis. Cortisol is 

a stress-related hormone related to 

depression that depletes the bones of 

minerals. Studies have shown that women 

with depression have lower bone density 

in their spines and hips. So, if you’re 

feeling down, see your doctor to find out if 

you have depression. 


6 

LET YOURSELF FEEL EMOTIONS 

Releasing endorphins is going 

to make you feel great. Laugh and cry 

but be sure to laugh more than you 

cry. If it takes a funny movie or a funny 

book to bring out the laughter, take 

the time to watch or read them. It is 

the body’s natural way to feel good. 

If you want to have the feeling of being 

forever young, then you will want to 

maintain a healthy lifestyle and laugh. 

Laughing reduces stress and stress is not 

good for anyone, whether they are young 

or old. Laughter also helps circulation, 

lowers blood pressure, reduces negativity, 

improves respiration and encourages 

digestion. These are all good things, 

when living a healthy lifestyle, so laugh 

and laugh often! 

7 


To slow down the aging process, 

exercise is extremely important. By 

exercising several times a week, you will 

help your body keep its muscle strength, 

stamina, balance and bone density. It 

is important to include cardio routines 

as well as strength training sessions, in 

order to keep the aging process from 

going too fast. 

8 

TAKE CO-ENZYME 

Q 10 SUPPLEMENT 

Consider adding Co-enzyme Q 10 to your 

daily diet to assist with the aging process. 

A dosage of 100 mg daily should suffice. 

Co-enzyme Q 10 can aid circulation, 

protect your heart and helps improve your 

body at the cellular level. It is a powerful 

supplement to add to your diet. 


37

9 

USE OLIVE OIL 

Using olive oil is a key to keep your 

body looking and feeling young. Olive oil 

is a versatile, delicious and healthy way to 

reap the benefits of good oil for your body. 

Over the years, oils have gotten a bad rap 

from nutritionists, but oils are essential 

for keeping a body healthy. 

TRY TO EAT A HEALTHY DIET 

Eat a well-balanced diet made up 

of lots of fruits, vegetables, fiber and whole 

grain and low in trans-fat, cholesterol and 

saturated fat. This way you will be providing 

your body with all the essential nutrients 

it needs to maintain optimum health. This 

will also fight off infections and disease. 

HAVE A LIST OF MEDICATIONS YOU TAKE 

This list is important whenever you need to purchase medication from a different 

pharmacy. You can use this list as a guide. In conjunction with your pharmacist, you can 

determine which medications will cause you side effects if taken together. 

AGE IS BUT A NUMBER 

If you want to age well, ignore the numbers that aren’t necessary for you to focus 

on. This means that you should not think about your age, your weight or your height. 

Your physician can keep track of those things and let you know if there are any problems; 

otherwise, you will feel better, younger and healthier if you don’t keep track of the numbers. 

In conclusion, it is not easy getting old. There are many things outside of your direct 

control that can shape how you feel and what you are capable of during this time in your 

life. Ideally, the advice in this article will help you to make the most of what you have. 



39



41

10 STEPS TO 

TAKE GOOD CARE 

OF YOUR EYES 

by 


Follow Us: 

It’s time for you to take necessary prevention measures so that your eye health 

is maintained in the future. Don’t skip this article! 

Finding out that there is 

something wrong with your 

eyes is bad news. If you have 

avoided this situation for now, 

then it’s not time for you to sit 

back and relax. Instead, it’s time for you 

to take necessary prevention measures 

so that your eye health is maintained 

in the future. 

1 

HAVE YOUR EYES CHECKED REGULARLY 

The best advice in eye care is to 

have regular eye exams. Especially if 

you’ve reached the age of 40, your eyes 

need more attention than ever before. 

Various diseases and conditions, such 

as diabetes, can have a very negative 

impact on vision. Regular examinations 

will ensure eye health is protected. 

Go to the eye doctor on a regular basis 

to check for any inconsistencies that may 

disrupt your vision and impact the quality 

of your sight. If you have any problems, 

this doctor can give you contacts or 

glasses so that you are not squinting 

during the day, which can cause painful 

migraine headaches. 


These methods can help you grow your hair back stronger than before. Take a few minutes to read 

how you can make it happen. 

 


2 

EAT HEALTHY FOODS 

Eat foods that are known to promote 

good eye health. This includes a variety of 

leafy green vegetables, such as collards, 

kale and spinach. Citrus fruits provide 

vitamin C, which can help to maintain 

your eyesight. In addition, protein sources 

such as beans, eggs, and lentils can prove 

beneficial to your eyes. 

3 

CHECK FOR EXCESSIVE BLINKING 

If you blink a lot, your eyes may 

have an issue. If your eyes are not dry, it 

may be some sort of nervous tic caused by 

stress. If this happens, try to relax. If a tic 

is unlikely, talk with your ophthalmologist. 

4 

MAINTAIN MOISTURE 

LEVEL OF HOME 

Take a look at the air conditioning and 

heating used in your home. When they 

are running often, like in the summer 

and winter, they can cause dry eyes. 

As opposed to not using them, use a 

humidifier to properly moisturize the air 

circulating in your home. The moisture 

level in the home will prevent your eyes 

from feeling irritation due to dryness. 


43

5 

WEAR GLASSES WHEN USING THE COMPUTER 

Staring at a computer can cause a lot of strain on your eyes, which can lead to 

a number of issues, such as migraines, dry eyes, and difficulty seeing. This is why you 

need to take proper precautions when you know you are going to be on the computer 

for awhile. Be sure your computer is at a position in which your eyes are on the same 

level as the monitor and if possible, wear glasses. 

6 

USE EYE CREMES 

Choose a thick, dense eye creme to ensure the skin around your eyes stays taught 

and firm. Make sure the product you choose includes essential fatty acids as they are a 

necessity for your most delicate skin. If you are a teen, the time is now to start, but even 

adults can benefit from starting later. 

7 

REPLACE CONTACT 

LENSES REGULARLY 

Remember to replace your contact lenses at 

least once every three months. Two months 

is actually a much better target, or even one 

month. Many people forget to replace their 

contacts as frequently as they should, which 

later leads to more serious problems in the 

eyes, such as irritation, ulcers, or infections. 

8 

TAKE FREQUENT BREAKS 

In order to minimize eye stress, 

take breaks when you have to spend 

long periods of time working in front of a 

computer. Even taking a two-minute break 

every half hour makes a huge difference 

when it comes to the toll that the work 

takes on your eyes, and you will be 

more productive. 


9 

LOAD UP ON ANTIOXIDANTS 

Antioxidants can help prevent many eye problems. Studies have proven that 

antioxidants can help curb some of the biological deterioration people who are aging 

experience. It is believed antioxidants help by preventing cell damage oxidation causes. 

You can consume antioxidants through certain foods or even take a supplement; but, be 

sure to consult with a doctor first before taking one. 

REPLACE YOUR MAKE UP 

EVERY TWO MONTHS 

The reason for this is that many contaminants 

can grow in these products and be 

transferred to the eyes leading to damage. 

You’re rubbing more and more bacteria on 

your face as time goes on. This will damage 

your eyes and the surrounding tissue. 

Figuring out eye health obviously can’t be 

done just on your own. You’re going to need 

to work in conjunction with an optometrist, 

and you’re going to have to follow the steps 

that have been outlined for you. If you do 

this, you’re going to be doing all you can to 

maintain proper eye care. 


45



47



CELLULITE ISSUES 

by 

Tess Kimble 

Follow Us: 

Many active and healthy women have cellulite, and many more folks have the 

problem, too. If you don’t want cellulite anymore, read this walkthrough. 

Both men and women can 

have cellulite, but women are 

more likely to be affected by 

it. The reason for this may 

be partly hormonal, or it 

may be the result of the type of fat and 

connective tissue females typically have. 

The condition is not well understood, 

and more research is required. 

Cellulite may be caused by poor diet 

choices that are high in fat, salt, 

carbohydrates and minimal fiber. People 

who smoke, do not exercise enough 

and sit or stand for extended periods 

of time are also more likely to develop 

cellulite. Genetics may also make some 

people predisposed to the condition. 

Most women think that cellulite tends to be 

one of the saddest sights on the body. While 

it is quite common, such dimpled skin can 

truly impact self-esteem. If you don’t want 

cellulite anymore, read these tips. 


49

These are the ideas and insights shared by others. They are those who once smoked, just like you do now, but 

do not smoke any longer, like you hope to be. 

 


1 

LOAD UP ON VEGGIES AND FRUITS 

Look to your diet to solve your 

problems with cellulite. Consume more 

veggies and fruits. These foods will leave 

an alkaline ash behind and make you look 

better. Juicing is a fun way to meet the 

daily serving you need. 

2 

PLASTIC SURGERY AS 

THE LAST RESORT 

For some people, plastic surgery is used 

to solve the problem of cellulite, but you 

should only consider this as your last 

resort. Such procedures are hazardous 

and generally quite unnecessary. 

Surgery should be your last option, when 

everything else has failed. 

3 

STAY AWAY FROM REFINED SALT 

Refined salt will dehydrate you and 

take valuable minerals from your body. Sea 

salt is a much better option, as it is good 

for your body and has a pleasing flavor 

as well. Most people do not even notice a 

difference in the two, so the switch should 

not affect you very much. 

4 

BRUSH AND MASSAGE YOUR SKIN 

If you have cellulite and want to 

diminish its appearance, try brushing 

and massaging your skin. Brushing and 

massaging your skin stimulates your 

lymphatic system and helps eliminate toxins 

from your body. Use a skin brush to target 

specific areas where you have cellulite. 

Brush skin in circular motions a few times 

a week to help break down fatty deposits 

responsible for the dimpled appearance. 

If you massage your cellulite areas with an 

exfoliating scrub or knobbed massager, 

it can help to break up the fat areas 

and distribute it more evenly. If you use 

soaps or scrubs containing caffeine, it 

can help tighten your skin and reduce the 

appearance of lumps at the same time. 


5 

LOSE THE EXCESS FATS 

One great way to get rid of cellulite 

is to lose excess fat that your body is 

carrying. Fat loss techniques vary, but 

one tried and true method is to take up a 

low carbohydrate diet. By increasing your 

intake of protein and fat and decreasing 

your carbohydrates, you can successfully 

burn off some of your stored fat and thus 

reduce cellulite formation. 

6 

SWITCH TO HEALTHY FOOD 

One of the best things you can 

do about cellulite is to watch what you 

eat. You need to eat a diet that has less 

processed foods and fats and more 

fiber, fruit and vegetables. Foods with 

chemicals, preservatives and such are not 

able to be fully flushed from your body. 

Make sure to eat a healthy diet. It’s important 

that your skin gets all the nutrients it 

needs. Foods rich in antioxidants will help 

produce collagen, which keeps your skin 

plump. Plenty of vitamin E, C, and omega-3 

fatty acids will greatly improve the feel and 

texture of your skin. 

7 

INCREASE ACTIVITY LEVEL 

Increasing your activity level can 

be a big help in the fight against cellulite. 

Cardio classes, strength training and even 

brisk walking all help to burn the fat that 

goes into making that ugly cellulite on your 

thighs. Increase exercises that tone your 

thighs to keep your skin elastic and smooth. 


51

8 

DO SOME CRUNCHES 

If you have cellulite in your midabdominal 

region, try doing some 

crunches. Each crunch will force your 

abdominal muscles to tighten up. The 

fat in that area is used to provide 

energy to this work out. What you will 

get is less fat in your abdominal region 

and a more toned mid-section. 

9 

KEEP STRESS AT BAY 

You may increase the amount of 

cellulite you have by getting stressed. Cortisol 

is produced when you are stressed. Cortisol 

causes your body to more readily store fat. It 

also thins your skin. Think about doing yoga 

and/or meditation exercises. Take a very long 

walk in the fresh air. Identify a calming habit 

and be sure to get lots of sleep. 

GIVE UP THE CIGARETTES 

Smoking is terrible for you in a 

variety of ways. It damages the elasticity 

of your skin and produces toxins that 

damage it. It cuts your skin off from many 

of the vital nutrients it needs in order 

to stay healthy. This can cause sagging, 

wrinkling, and even more cellulite. 

MOISTURIZE YOUR SKIN 

Try moisturizing and massaging 

your skin to fight off cellulite. Skin needs 

an extra hand from time to time. Help it by 

moisturizing it. Then, break down its fatty 

cells via kneading in the areas that are 

prone to cellulite. Combining these two 

methods tends to be effective. To boost 

results, apply moisturizer in a circular 

motion to boost circulation and cut down 

on fatty deposits. 

CONSIDER OTHER FACTORS 

When looking at your cellulite 

problem, it is important to know if you have 

a genetic predisposition. Gender plays the 

major part; however, factors such as race, 

metabolic rate and circulatory issues 

are involved as well. Being genetically 

susceptible to cellulite will have an 

impact on your approach to prevention. 

If you have to deal with cellulite, you 

don’t need to feel lazy or unhealthy. 

Many active and healthy women have 

cellulite, and many more folks have the 

problem, too. Using these tips will give 

you smoother skin. 



53



55

10 THINGS YOU 

NEED TO KNOW ABOUT 

YEAST INFECTIONS 

by 


Follow Us: 

Ladies and gentlemen alike will be pleased to know that there are many things 

they can do to deal with yeast infections. Read on for more! 

Many women understand that 

yeast infections are just part 

of being female. Few realize, 

however, that even a man can 

experience the discomfort 

and embarrassment of this unpleasant 

condition. Ladies and gentlemen alike will 

be pleased to know that there are many 

things they can do to deal with yeast 

infections. Read on for more! 

1 

CHANGE YOUR DIET 

If you are prone to recurring yeast 

infections, it may be time to attack the 

problem by making changes to your diet. 

The simplest way to do this is to consume at 

least eight ounces of yogurt every day. Opt 

for natural product or yogurt that contains 

live cultures like lactobacillus acidophilus. 

2 

WEAR COTTON UNDERWEAR 

If you are prone to yeast infections, 

always wear underwear made from 100 

percent cotton fabric, or at least make 

sure the crotch is cotton. Polyester and 

other synthetic fabrics can trap moisture, 

which allows yeast to thrive. Because 

cotton is breathable, it leaves you feeling 

drier and does not contribute to a yeastfriendly 

environment. 


Time itself can wear at your back and bring pain. Chiropractors can offer some great treatments to 

help you get the help you need. Read on to learn how. 

 


3 

TAKE CAUTION WHEN 

ON ANTIBIOTICS 

Talk to your doctor about your 

medications. If you suffer from frequent 

yeast infections, one of your medications 

may be to blame. A recent course of 

antibiotics is a common cause of yeast 

infections because it kills both the good 

and bad vaginal bacteria. Birth control 

or steroids could be another factor. 

If a routine course of antibiotics almost 

always leads to a yeast infection for you, 

ask for a prescription for Diflucan at the 

same time. This prescription anti-fungal 

medication can prevent the overgrowth 

of yeast that often occurs when the 

bacteria in your system are wiped out. 

You can also eat extra yogurt while 

taking antibiotics. 

4 

KEEP SCENTED PRODUCTS 

FROM VAGINAL AREA 

If you want to prevent yeast infections, 

you need to be careful of the products 

that come into contact with your vagina. 

Feminine sprays, bubble baths, and 

scented soaps can all irritate the area 

inside the vagina and increase the chance 

of a yeast infection. Anything that is 

scented or dyed should not come into 

contact with the vagina. 


57

5 

YOGURT AND GARLIC 

Garlic helps to prevent yeast 

infections. Many places now sell garlic pills, 

or you can add it to your diet. In addition 

to garlic, try to consume two cups of yogurt 

a day to help prevent yeast infections. 

To help combat a yeast infection, use 

yogurt. The good bacteria in yogurt can 

help you find relief from a yeast infection, 

either eaten or applied externally. Just 

be sure to get yogurt that is plain and 

unsweetened. Any variety with sugar is 

only going to make the condition worse. 

6 

DRINK APPLE-CIDER VINEGAR 

Drinking apple-cider vinegar should 

help your body fight the yeast infection. If 

you cannot stand the strong taste, mix the 

vinegar in some water and add sugar to it. 

Do not apply apple-cider vinegar directly 

to your skin: even though it will efficiently 

treat your yeast infection, it will worsen 

the burning sensation. 

7 

DO NOT DOUCHE 

If you have a yeast infection, you should avoid douching for a couple of weeks. 

You need to wait and let your vagina fight the yeast infection without washing off the 

good bacteria by douching. If you want to make the itching and burning go away, take a 

cold bath. 

8 

DRINK CRANBERRY JUICE 

Drink cranberry juice to treat your yeast infection. This juice is great for urinary 

tract issues, but it can effectively treat yeast infections, too. It will help flush out the 

bacteria and fungi that is causing the infection. Drinking a couple of cups a day for a 

couple of weeks can help get rid of the discomfort and infection. 


9 

TAKE SHORT, WARM SHOWERS 

A great tip to help prevent yeast 

infections from occurring is to keep 

your showers and/or baths shorter and 

with warm water instead of hot. Yeast 

organisms thrive in hotter, moister 

environments so a long hot shower can 

greatly increase the chances that you will 

end up developing a yeast infection. 

WIPE FROM FRONT TO BACK 

When you use the restroom, do 

not wipe from back to front. If you do, you 

could be spreading bacteria from your anus 

to your vagina. The bacteria could lead to 

serious yeast infections and other vaginal 

infections. Always wipe yourself from 

front to back with soft, dry toilet paper. 

If even one of the tips from this article 

brings you relief, it will be well worth your 

time. Hopefully you are now more confident 

that you know what it takes to get past this 

uncomfortable and common problem. Male 

or female, relief from the symptoms of a 

yeast infection is just around the corner. 


59



61


9 STEPS TO YOUR 

JOURNEY TO A 

SMOKE-FREE LIFE 

by 

Tess Kimble 

Follow Us: 

These are the ideas and insights shared by others. They are those who once 

smoked, just like you do now, but do not smoke any longer, like you hope to be. 

Tobacco freedom 

is an aspiration 

of most smokers, 

and yet also 

something that 

smokers attempt to gain 

and fail at repeatedly. If you 

smoke and have struggled in 

the past with putting them 

down for good, read on. The 

following paragraphs contain 

proven points from those who 

have succeeded. 

1 

DO PHYSICAL 

EXERCISES 

Stop smoking once and for all 

by replacing those moments 

that you enjoy a cigarette with 

physical exercise. Not only will 

it be a distraction to you, but 

you will also benefit in a huge 

way by developing a healthier 

and more attractive body. It 

may be hard at first due to 

the effects of nicotine in your 

system, but start small, with a 

walk around the block. 


63

2 

TAKE IT ONE DAY AT A TIME 

Smoking is a step-by-step process 

that should be done day by day. Instead 

of thinking about stopping forever, think 

about taking it one day at a time. Making 

shorter goals will make it easier for you to 

cope, both mentally and physically. Once 

you are committed to short term quitting, 

thinking about the long term will be easier. 

3 

DETERMINE WHAT MOTIVATES YOU 

To keep yourself motivated to 

quit smoking, be clear about why you 

want to quit. While there are many good 

reasons to quit smoking, you want to 

focus on your most powerful, personal 

reasons. Every time you feel tempted, 

remind yourself how much you want 

to improve your health, save money 

or set a good example for your kids. 

If you want to quit smoking, you need 

to identify factors that will motivate you 

to stop. Preventing lung cancer, tooth 

decay, gum disease and emphysema, 

or protecting your family are strong 

motivators. Showing respect for your 

body and for the gift of life is also a 

powerful motivating force. Whatever 

reason you choose, it needs to be enough 

to prevent you from lighting up again in 

the future. 

Many active and healthy women have cellulite, and many more folks have the problem, too. If you don’t want 

cellulite anymore, read this walkthrough. 

 


4 

KEEP YOUR TRIGGERS AT BAY 

When you are quitting smoking, you need to avoid the triggers that you always 

associated with smoking. For instance, if you enjoyed smoking in your vehicle or while 

reading a book, you must change this behavior while performing these tasks, so that 

you don’t automatically pull out a cigarette out of habit. Look for a positive alternative 

to fill the time and distract your mind. 


5 

DIVERT YOUR ATTENTION 

In order to prevent giving in to your 

nicotine withdrawal symptoms, discover 

healthier methods of dealing with this 

stress. You may find that some effective 

alternatives include exercising, keeping a 

journal, or treating yourself to a spa visit 

whenever your cravings are at their peak. 

Identify things you can do if you have 

unexpected downtime. Read an engrossing 

book or call a friend for example. 

6 

USE THE MONEY 

ON SOMETHING ELSE 

Take the money that you would usually 

throw away on your cigarettes and spend 

it on yourself on something that you really 

want. This is sort of like a reward for your 

hard work. Treat yourself to an expensive 

coat, a nice jacket or even that pair of 

shoes that you have been eyeing. 

7 

FIND AN ONLINE SUPPORT GROUP 

Find an online forum for quitters. 

This can provide you with a great amount 

of support and motivation, while still 

allowing you to remain anonymous. Online 

forums can be found everywhere, and you 

can typically join for free. They will help 

you to network with individuals all over the 

world, and you never know what kind of 

great stop smoking advice you might hear. 

8 

LOOK FOR NICOTINE ALTERNATIVES 

Don’t assume that a nicotine withdrawal medication has to have nicotine in it. 

While it is true that you can find an alternate source of nicotine and reduce your levels 

of it, you could just try a prescription medication that blocks your need for nicotine. 

Consult your physician about a medicine that might just kill your cravings. 

9 

HELP A FRIEND 

If you have a friend or loved one who is having a hard time trying to quit, then 

you should try sharing with them some of the painful truths about smoking. Try 

to be sincere and understanding as you relate this information. This will make them 

understand that you are trying to help them and that you are not trying to attack them. 

Now that you’ve come to the end of this article, you have read ideas and insights shared 

by others. They are those who once smoked, just like you do now, but do not smoke any 

longer, like you hope to be. Follow their ideas and you will soon follow in their success. 


65



67


11 SUCCESSFUL WAYS TO 

MANAGE YOUR 

DAILY BACK PAIN 

by 


Follow Us: 

Use this article for the best tips and tricks to help with your back pain. These 

could also aid you to take care of any loved ones. 

These days it seems as though 

you can hardly get through 

the day without experiencing 

some sort of back pain. It is 

useful to know how and why 

you are having this problem in order to 

live a healthy life. Use this article for 

the best tips and tricks to help with your 

back pain. 

1 

NON-PRESCRIPTION PAIN RELIEVERS 

Use over-the-counter pain relievers, 

such as ibuprofen and acetaminophen, 

to help relieve back pain. Taking oral 

pain medications can allow you to 

function somewhat normally when 

you are suffering from a bout of back 

pain. Be sure to follow the instructions 

on the package for best results. 

Over-the-counter products do work 

wonders for back pain, and one of the 

best you can get is a sports injury product 

called Icy Hot. This hot-and-cold treatment 

cream is really inexpensive and can be 

used for a wide assortment of musclerelated 

issues. If you have muscle-related 

back pain, this cream may help. 


69

2 

GET SOME REST 

You should rest after you experience pain to avoid further injuring yourself. If the 

pain goes away in those first few days, you are probably going to be fine. If your pain 

level increases or does not change at all, consult your physician for diagnostic tests. 

Also, it’s important that you do not rest too long. Resting longer than a two-day period 

may in fact cause the pain to get worse. Muscle atrophy may settle in. 

It is vastly important to not let stress overtake your life. It can be controlled, and with the right advice, 

you can nearly eliminate it. 

 


3 

ICE THE INJURED AREA 

In order to minimize back pain 

caused by injured or strained muscles, 

apply ice to the injured area. Although 

heat may feel better on the skin, it does 

nothing to reduce the inflammation, 

which is what is causing the back pain. Ice, 

however, will help reduce the swelling and 

inflammation. Reducing the inflammation 

relieves back pain. 


4 

AVOID PROLONGED SITTING 

In order to avoid back pain, avoid 

sitting for extended periods of time. 

Sitting is bad for your back. If you must sit 

at a desk all day, get up every so often and 

stretch or walk around. Likewise, if you 

spend a lot of time in the car, take frequent 

breaks so that you can stretch your legs. 

If you have to be in the sitting position for a 

large portion of your day, be sure that your 

chair has a comfortable pad in the back. 

This will help give your back the support 

that it needs, which in turn, will help to 

prevent any unnecessary back pains. 

5 

BALANCE YOUR LOAD 

How many times have you seen a 

woman carrying a heavy purse on one 

shoulder? How many times have you seen 

a student carrying his or her backpack on 

one shoulder? You should always make 

heavy loads proportionate, and also make 

sure to limit the amount of time you 

have to carry them on a consistent basis. 

Staying fit is always important for those 

who suffer from back pain. While there are 

many different causes of back pain, there is 

no doubt that carrying around extra weight 

on your body certainly doesn’t help matters. 

Shedding some pounds will go a long way 

toward alleviating your back pain issues. 

6 

GET A FIRM MATTRESS 

One important tip for those suffering 

from pack pain is to find the proper type 

of mattress to support your sensitive back. 

You do want a firm mattress, but going for 

too hard of a mattress can be detrimental 

to your back. Find a comfortable medium, 

a nice firm mattress with a little bit of sink. 


71

7 

STAY ACTIVE AND KEEP MOVING 

Back pain sufferers sometimes have 

a lot of trouble getting around, but you 

should still try to perform activities like 

swimming in order to relieve the pain. 

Swimming is really a full-body workout, 

and it definitely helps to stretch and 

loosen the muscles in the back. Plus 

the water is soothing for your back. 

Proper blood circulation throughout the 

legs and back is imperative if you’re looking 

to stop back pain, so it’s always a great idea 

to stay active. A good tip to use here is to 

purchase a small exercise cycler. If you’re 

sitting for long periods, pedal away for 10 

or 15 minutes every few hours. 

8 

BALANCE WHILE EXERCISING 

Balance while exercising is a great 

way to strengthen your back. Try to 

exercise with equal weight in each hand if 

you’re doing any type of lunges or similar 

exercises. This balance will ensure that 

one side of your body does not become 

stronger while the weaker side suffers. 

9 

WATCH YOUR ANGLE 

Think a 135 degree angle instead of 90 degree angle while sitting. Many people 

think the proper angle for sitting is 90 degrees, but researchers have found that the 

most optimum angle for sitting is actually 135 degrees. Sitting at 135 degrees puts much 

less strain on your back, which in affect will lower your back pain. 

SWITCH TO AN LCD MONITOR 

To decrease your back pain, invest in a LCD monitor. LCD monitors have much 

less glare and reflections than their CRT cousins. That glare is the cause of a lot of bad 

posture habits while people hunch over to read their computer screens. It may be costly 

to buy an LCD monitor, but it is well worth it for your health! 


DON’T READ FROM THE 

COMPUTER MONITOR 

If you need to do a lot of reading while at 

work, try to do it away from your computer. 

Extensive reading off of a computer screen 

tends to lead to hunching over and other 

bad posture habits. Instead, print out 

the reading material or save a copy on a 

tablet device; then, sit in a chair that is 

more conducive to good reading posture. 

In conclusion, you know how bad it 

can be to try to get through a day with 

terrible back pain. Hopefully, the above 

tips will help you manage the pain. These 

could also aid you to not only take care 

of yourself but also any loved ones who 

suffer from the same problems. 


73



75


13 TIPS TO 

INCREASE YOUR 

LEVEL OF FITNESS 

by 

Tess Kimble 

Follow Us: 

After reading these fitness tips, you should feel a bit more relaxed and ready 

to start your own routine. Give these a try! 

Looking for some fitness 

tips? Well, you have 

come to the right place. 

Listed below are tips for 

golfers of every skill level 

to partake of and use to better their 

routine. After all, fitness is an activity 

that anyone can enjoy doing. Now is 

your chance to enjoy it. 

1 

FOLLOW PROPER FORM 

Form is crucial in many of the 

exercises that you will be doing. Many 

people do not have the right form 

when they perform a squat. To do this, 

put a bench underneath you before 

you squat. Then bend your knees 

until your butt touches the bench. 

One way to stay healthy and fit when 

working out is to do all that you can 

to prevent neck injury. Never exert 

yourself without proper guidance and 

knowledge. Always use proper form 

when performing any type of strength 

building exercise. Be sure to stretch 

your neck properly before and after 

the workout. 


77

The tips from this article have everything you need to make your hair look its best - silky, shiny, strong, and 

smooth. 

 


2 

CONSULT WITH A PROFESSIONAL 

Consult with a professional before 

attempting a new exercise with weights 

or machine. Doing an exercise or using 

a machine improperly can negate any 

benefits you might get from it. Worse 

than that, you can sometimes even 

injure yourself, possibly causing longterm 

problems. 

3 

ADD MUSIC TO YOUR 

FITNESS ROUTINE 

Listening to music on your iPod while 

working out will keep you going for much 

longer than if you are doing repetitive 

exercises in a quiet area. Music will make 

you feel energized and help you keep 

pace by following the beat. Put together 

a specific fitness playlist, featuring songs 

that you know will keep you on track. 

4 

STRETCH BEFORE AND 

AFTER EXERCISING 

Stretches should be performed before 

you begin your exercise and afterwards 

to cool the muscle from intense 

performance. When stretching, it is best 

to hold a position for 15 to 30 seconds 

and try not to bounce during the hold. 

Bouncing will force the muscle to hit a 

tendon or body part unnecessarily and 

may cause injury. 


5 

INCREASE YOUR SPEED 

Are you looking to speed up your 

run? To increase the speed of your 

running time, make your actual running 

strides quicker instead of making your 

strides bigger. This will shave time 

off of your run. Push off with the toes 

of your trailing leg to get you going. 

If running is part of your fitness program 

and you are looking to increase your 

speed, take faster steps, not longer ones. 

The same stride length that feels natural 

and comfortable to you is also your most 

healthy. Your feet naturally fall into the 

best-balanced and safest stride. Pushing 

yourself to take longer steps, reduces 

your balance and increases your risk 

of injury. 

6 

DO NOT OVERWORK YOUR ABS 

When you are concentrating your 

fitness goals onto your abs, remember 

they need to rest. You will not do them 

any favors with daily workouts. You should 

limit your ab training to three days a week. 

You should never do more than four days 

of ab training in a week. 

7 

PLAY A GAME OF HIDE AND SEEK 

Join the kids at night for a quick game of tag, hide and seek, or some other 

physically active game. The time will fly away as you forget the troubles of the day and 

marvel in the energy that kids seem to just radiate. That energy is catching! Use their 

playfulness to your advantage in your quest to get fit. 

8 

DO AEROBIC EXERCISES 

If reaching your fitness goal is hindered by your excess weight or joint problems, 

try water aerobics exercises. In this case you use the swimming pool as your gym. As 

a result you reduce your body fat, burn extra calories and build lean muscles without 

putting extra pressure on your joints. 


79

9 

TAPE YOUR FINGERS 

If you have a finger or two that 

always seems to get jammed during sports 

or training, try taping them. All you do is 

tape them to a neighboring finger as a bit 

of added support. This added strength 

will be less likely to cause those fingers to 

bend at strange angles. 

GO SHOE SHOPPING 

IN THE EVENING 

When shopping for shoes for your fitness 

workouts, try going at the latter part of the 

day. This is because at the end of the day, 

your feet swell and are at their largest. You 

should leave at least half an inch between 

your toe and the end of the shoe. 

INCREASE YOUR RANGE OF MOTION 

Do your crunches with a rolled 

up towel or small exercise ball tucked 

under your lower back. You will work 

harder to keep your balance, which helps 

your body stretch. The chance you will 

get injured from this method is minimal 

as well. 


DON’T SPEND TOO MUCH 

Do not waste your time and money 

when trying to get to your fitness goals. 

There are many products and devices out 

there that will gladly take all that you will 

give. Why go for that when you have a free 

resource outside your front door? Your 

sidewalk is free to use and has no limit as 

to where it can take you. 

WORK OUT IN A 

DIFFERENT POSITION 

If you are one of the many people who 

sit at a desk all day, using a recumbent 

or regular bike for your workout may not 

be your best bet. Instead, try an exercise 

like running or soccer that gets you into 

an upright position and stretches out 

your muscles. Working out in a different 

position than you are accustomed to 

prevents the aches and pains that result 

from being in the same position all day. 

Hopefully these fitness tips were not too 

difficult to understand. They should have 

provided you with some insight into what 

you can expect from this activity. You 

should now feel a bit more relaxed and 

ready to start your own routine. Try using 

these tips when planning your routine. 


81



83


10 SURE WAYS TO 

PREVENT HAIR LOSS 

by 


Follow Us: 

These methods can help you grow your hair back stronger than before. Take a 

few minutes to read how you can make it happen. 

You can go bald for any one of 

a number of reasons. Whether 

you inherited the bad trait 

from your mother’s side of the 

family or unfortunately lost 

your hair due to chemotherapy, these tips 

below can help you grow your hair back 

stronger than before. Take a few minutes 

to read how you can make it happen. 

1 

AVOID HARSH CHEMICALS 

In order to prevent your hair 

from falling out, you want to consider 

avoiding hair relaxers. The chemicals in 

these products are known to make hair 

fragile and fall out. Also, avoid using 

rollers in your hair. They grab onto hair 

too tightly and could cause it to fall out. 

To help stave off hair loss be cautious with 

the types of chemicals and treatments 

you put on it. Many dyes have chemicals 

in them that are not good for your hair. 

Trust your hair to a licensed beautician, 

and you may be able to prevent some hair 

loss before it starts. 


85

It’s time for you to take necessary prevention measures so that your eye health is maintained in the 

future. Don’t skip this article! 

 

2 

GET ENOUGH VITAMIN C 

The role that Vitamin C plays in 

hair loss prevention cannot be ignored. 

Collagen, a protein essential in maintaining 

the body’s tissues and hair, is spurred on 

by vitamin C. If you are deficient in vitamin 

C, eat more citrus fruits or perhaps a 

candy drop with a high vitamin C content. 

3 

WASH YOUR HAIR DAILY 

Contrary to popular belief, it is 

important that you wash your hair daily. 

By not washing your hair everyday, you 

are allowing sebum to build on your 

scalp, which in turn, causes hair loss. 

If you are concerned about washing 

your hair daily, you could try using 

a gentle shampoo or conditioner. 

Some hair loss is normal, most people 

lose between 50 and 100 hairs each day. If 

you think your hair loss is beyond normal, 

speak to your doctor or dermatologist as 

they will be able to provide you with hair 

loss treatments. 

4 


BE CAREFUL WITH 

STYLING YOUR HAIR 

To prevent unnecessary hair loss, be 

careful with your hairstyles. Try also 


not to overuse styling products. Hairspray, gel, or mousse can damage your hair. 

Wearing your hair the same way all the time and pulling the hair tightly can cause hair 

loss — this kind is called traction alopecia. Tight hair rollers, cornrows, and pigtails can 

all cause this kind of hair loss. To prevent losing your hair this way, just stop pulling 

your hair tightly, and if you stop before your scalp scars, your hair will grow back. 

5 

LOAD UP ON CALCIUM 

Calcium is going to play a big role 

in whether you suffer from hair loss. Low 

levels of calcium in your diet could lead 

to weak hair follicles and hair roots which 

will cause your hair to begin to fall out. 

Increase the amount of calcium in your 

diet to prevent the hair from falling out. 

Calcium is a great supplement to receive 

if you’re looking to strengthen your hair to 

prevent further loss. Calcium is essential 

in creating and strengthening bones, nails, 

and even the substance hair is made out 

of, keratin. Make sure you’re including 

some calcium-rich foods or a calcium 

supplement in your diet. 

6 

EAT PROTEIN RICH FOOD 

Protein adds an excellent boost 

to your diet and helps the way your 

hair will look and grow. It strengthens 

hair and prevents it from falling out. 

Eat things like fish, meat and nuts for 

protein. You can also use a protein 

supplement in your drinks every day. 

In order to help prevent hair loss, make sure 

you are getting enough protein in your diet. 

To keep your hair as healthy as possible, try 

to eat plenty of protein-rich foods as often 

as you can. Some good sources of foods 

rich in protein include eggs, seafood, bean 

sprouts, almonds, and fish. 

7 

WATCH YOUR DIET 

To prevent hair loss, watch your 

diet and eat healthy foods. When you’re 

malnourished or lose too much weight 

too fast, you can prompt your body to 

shed hair faster than normal. That’s not 

a good way to be more attractive, so 

be smart about your eating habits and 

don’t be too extreme with your diets. 


87

Avoid eating too much salt and sugar. You should entirely eliminate both of these from 

your diet. Eating too much salt or sugar can contribute to hair loss and make it harder 

to grow your hair back. Most vegetables have their own sodium, so cut back on the salt 

and you will come to like them even more. 

8 

GET ENOUGH ANTIOXIDANTS 

To avoid thinning hair and hair loss, get enough antioxidants. Antioxidants are 

good for a lot of things, including improving the immune system and ridding the body 

of toxins, and when your body works better, it has more resources to devote to keeping 

every part of you healthy — including your hair. 

9 

TRY HOME REMEDIES 

If you have people in your family that 

suffer from hair loss, you may want to try 

this technique to prevent it from happening 

to you. Boil peach leaves, burdock, nettle, 

rosemary and sage together. Allow the 

mixture to cool and massage your scalp 

with it three times a week. 

CONSULT YOUR DOCTOR 

Talk to your doctor if you feel the 

hair loss you are experiencing 

is not normal. It is completely normal 

to lose between 50 to 100 hairs a 

day. If you feel like you are beyond 

the normal and are concerned about 

it, ask you doctor what you can do. 

The thing about hair loss is that it’s 

something that can happen to anyone. It 

doesn’t really discriminate. When you’re 

ready to fight back and to stop losing and/ 

or re-grow that head of hair you once 

had, you only need to use the tips you’ve 

learned above. They should definitely 

work for you. 



89



91

12 WAYS TO EFFECTIVELY 

COMBAT ACNE AND 

WIN CLEAR SKIN 

by 

Tess Kimble 

Follow Us: 

Acne is a 

frustrating 

and sensitive 

issue for 

many people. 

There are drugstore 

and supermarket aisles 

devoted to the vast array 

of chemicals designed to 

stomp out zits. So, why do a 

lot of people still struggle? 

The routines have become 

too complex over the years. 

Many people are making 

the switch to natural ways 

to combat skin issues, and 

you might benefit, too. 

1 

Natural might just be the way to go for you and your skin problems. A 

simplified routine is easier to stick with, and your wallet will thank you. 

KEEP YOUR 

FACE CLEAN 

Keeping your face clean 

is of vital importance in 

the fight against acne. 

Washing your face daily 

removes dead skin, excess 

oil and bacteria that 

can build up and cause 

break outs. Make sure 


It’s not easy getting old. Many things outside of your direct control can shape how you feel and what you can 

do. Here’s how to make the most of it. 

 


to use warm water and a mild cleanser 

that is designed for use on the face. 

Don’t wash your face excessively if you 

suffer from acne, as it can exacerbate the 

problem. Using lukewarm water, wash 

your face gently with a mild soap no more 

than three times a day, and pat dry. This 

will stop any bacteria that causes acne 

from spreading. Remember that you will 

not see an improvement overnight, but if 

you follow this regime your skin should 

soon return to normal. 

2 

KEEP SHAMPOO AWAY FROM FACE 

When you are in the shower 

and washing your hair, tilt your head 

back when cleaning off your shampoo. 

Shampoo can sometimes stick to your 

face after your shower, irritating your skin 

and creating more acne. Alternatively, you 

can wash your hair in the sink to establish 

more control and eliminate the soap from 

hitting your face. 

3 

DON’T LET YOUR PHONE 

TOUCH YOUR CHEEK 

Try holding your cell phone or house 

phone away from your cheek when 

talking. This will help you avoid 

reapplying the dirt and bacteria from 

your phone back onto your skin, which 

can clog pores and cause acne. This may 

seem hard, but after a few practices, it 

will be second nature. 

4 

TREAT ACNE DELICATELY 

When you are trying to care for your 

acne, it is important that you try it in a 

delicate way. The skin where acne forms 

becomes tender. If you do not treat this 

skin properly, then it can get damaged and 

may cause your skin to have permanent 

damage in the future. 


93

5 

TRY ACNE-CONTROL PRODUCTS 

If acne has become a problem then 

you may want to realistically start looking 

at products like proactive. Proactive 

works by controlling the PH level of your 

skin and as such creates an environment 

inhospitable to bacterial growth. It is 

important with Proactive however to be 

consistent with it’s use as non-routine use 

results in minimal results. 

6 

GO EASY ON CAFFEINE 

Avoid caffeine to keep your skin nice 

and clear. Caffeine triggers your body to 

produce more stress hormones. Stress 

hormones will cause your body to react 

in ways that will increase the amount of 

acne flare-ups. Stay away from caffeine 

containing products to help clear up your 

acne issues. 

7 

DO NOT PICK YOUR ACNE 

Resist the urge to pick areas on 

your face affected by acne. Scratching 

and picking acne with your nails, a 

needle or a pair of tweezers can cause 

further irritation and prolong healing 

time. By doing this you can also transfer 

harmful bacteria onto your face and can 

cause skin infections. 

8 

USE ORANGE PEEL 

Pimples can be cleared up with the help of an orange. Just peel an orange and use 

a rolling pin to roll it out. Apply it to the area with the pimples, and it can help to clear 

them up a bit quicker than they would on their own. 

9 

TRY A HOMEMADE MASK 

Mix lemon juice, yogurt, milk, and honey together in a dish. Apply it to your face 

and let it sit for about twenty minutes. Rinse your skin thoroughly. Do this daily and you 

will see a reduction in the amount of acne that you have. It is one of the best natural 

face masks to treat acne. 


DITCH YOUR ORAL 

WHITENING PRODUCTS 

If you are noticing that you are experiencing 

more breakouts around your mouth than 

usual, you may want to reconsider using 

the tooth whitening products that you 

have been using. Some of them have been 

found to cause acne breakouts. Give them 

up for a while and see if the area around 

your mouth clears up. 

WIPE SWEAT OFF FACE 

An important tip to consider 

when concerning acne is to be sure to 

wipe sweat away from the face during 

physical activity as often as possible. 

This is important to keep your skin clear 

and free from dirt, oil and bacteria. Be 

sure to try to use a towel so as to not 

introduce additional dirt, oil or bacteria 

from your hand. 

KEEP STRESS AT BAY 

Cortisol is released into your system when you are under stress. 

It is one of the big causes for an acne breakout. If you can find a way 

to reduce or eliminate stress you will find that you will not suffer from 

quite as many breakouts. Cortisol clogs pores and causes the breakouts. 

In conclusion, natural might just be the way to go for you and your skin problems. A 

simplified routine is easier to stick with, and natural products tend to go a long way 

for very little money. There’s even the added benefit of avoiding pushy salespeople in 

department stores as well. Your skin and your wallet will thank you. 


95



97


11 BEST PIECES OF 

PANIC ATTACK ADVICE 

by 


Follow Us: 

Panic attacks are an issue that many people deal with every day. Don’t lose 

heart; apply the information from this article that fits your circumstances. 

You are not alone. There are 

many people that deal with 

panic attacks every day. If you 

do, too, don’t lose heart. This 

article will provide you some 

tips to keep in mind when you feel an 

attack coming on, please read on. 

1 

MIND OVER MATTER 

Become the person you need to 

be to beat panic attacks. If you want to 

be a confident person, imagine you are. 

If you want to have more control in your 

life, BELIEVE that you have complete 

control. Whenever you feel the opposite 

way stop what you’re doing, clear your 

mind of the bad thoughts, and remember 

you are the person you want to be. 

When you begin to feel an attack coming 

on, you should try to dis-empower the 

attack. Tell yourself over and over that 

your attacks have never caused any harm 

to you and panic attacks have never hurt 

any one else. Tell yourself that it does not 

mean anything at all. 


99

The tips from this article have everything you need to make your hair look its best - silky, shiny, strong, 

and smooth. 

 


2 

KNOW THAT IT’S NOT JUST YOU 

Keep in mind as you have a panic 

attack that everyone has problems, and 

that everyone has an off day. Even the rich 

and famous have negative situations, and 

theirs are plastered on the front of papers 

around the world. Nothing is so bad that 

it’s worth letting yourself get worked up 

over it. Channel that energy into solving 

problems instead. 

3 

KNOW YOUR PANIC 

ATTACK PATTERNS 

You can better prepare yourself for an 

oncoming attack if you know your panic 

attack patterns. For example, some people 

have attacks of as short as 15 seconds 

while others may have single attacks that 

last for half an hour or more. Still other 

people can have multiple consecutive 

attacks in a small time frame. Knowing 

what triggers your attacks and how long 

they will last will help you to weather them 

as calmly as possible. 

4 

BE AWARE OF WHAT’S HAPPENING 

An important piece of advice to 

someone that suffers with panic attacks 

is they need to be aware of what is 

going on when an attack happens. You 


should keep in mind that you are feeling 

a momentary nervous system overload; 

you are not in any physical danger. 

This enables you to view the attack as 

less injurious, bringing about a measure 

of calmness, and may shorten the 

severity and duration of the attack. Panic 

attacks are horrifying, and this advice 

is not meant to minimize that. Simply 

remember that by re-enforcing positive 

thinking, you can at least alleviate some 

of the bad feelings. 

5 

DO BREATHING EXERCISES 

Breathing exercises can help you 

tackle anxious feelings. The simple act 

of deep regular breaths in the face of 

stressful or abnormal situations can 

bring much needed oxygen to the brain 

and alleviate these feelings. Controlled 

breathing will allow you to focus on the 

task you are confronting and allow you to 

push through calmly. 

6 

BE HONEST AND OPEN 

In order to help prevent panic 

attacks, you must tell others about your 

emotions. A lot of time people experience 

panic attacks when they can no longer 

handle their emotions. Sometimes it helps 

to talk to someone about these feelings 

when they start to arise; this can lessen 

the possible anxiety in a situation. 

7 

WALK IT OFF 

You are in a fight or flight situation 

during a panic attack and your adrenaline 

is pumping. Take a walk for a while to 

burn this energy as quickly as possible. 

You will regulate your system and slow 

the production of adrenaline by increasing 

your heart rate and bringing oxygen to 

your system quicker. 


101

8 

SHARE YOUR EXPERIENCE 

Write publicly about your panic 

attacks. Create a blog, write for an online 

magazine or give public lectures. All of this 

assists you in defeating panic attacks once 

and for all. 

9 

GET COGNITIVE BEHAVIORAL THERAPY 

This type of therapy has proven 

effective with many, there is no reason 

you can’t benefit, too. You should consider 

this therapy as treatment of your panic 

attacks. Check up on practitioners in your 

area that specialize in your problem, 

and look for one who has a good record 

and reputation. 

NEVER SKIP MEALS 

Never skip a meal if you are 

afflicted by panic attacks. The worst thing 

you can do is starve your body and set 

off your brain’s panic signals. If you don’t 

feel like eating you need to ask your body 

why. If it’s an issue of not having time, 

ask yourself if you have time for a panic 

attack instead. 

CONTROL YOUR FEAR 

As the fear of a panic attack 

begins to overtake you, think about 

whether or not there is something around 

you that should be causing you to feel 

that way. Will someone cause you harm? 

More likely than not, your fears have 

little or no chance of really happening. 

Realize that feelings are just feelings and 

that they can’t harm you while you’re 

having a panic attack. Stand still for just 

one minute and let the feelings drain out 

of your body. Try to blank your mind out 

and then replace those bad thoughts with 

positive ones about the people you love. 

If you’re having an especially bad panic 

attack you should remember that they are 

treatable, and you will get over it. Use the 

techniques you already know like deep 

breathing or adrenaline burning to work 

your way through it. Taking control is the 

only way to beat panic attacks for good! 

Panic attacks are an issue that many 

people deal with every day. If you are a 

sufferer of panic attacks it is important to 

remember that you are not alone; others 

have found some relief. Don’t lose heart 

and apply the information from the article 

above that fits your circumstances. 



103



105


BUILDING UP 

YOUR MUSCLES 

by 

Tess Kimble 

Follow Us: 

If you are not properly informed, trying to build muscle can be a fruitless and 

frustrating endeavor. Utilize this information to ensure the opposite! 

It can be very 

frustrating to try 

to build muscle 

without having the 

proper knowledge. 

If you are not prepared with the 

right information, you could 

end up devoting a significant 

amount of effort and time 

without making any progress 

toward your goals. This article 

offers a wealth of information 

and tips that will help you build 

muscle effectively. 

1 

DON’T FOCUS ON BOTH 

CARDIO AND STRENGTH 

Don’t try to focus on both 

cardio and strength at the 

same time. This is not to 

say you should not perform 

cardiovascular exercises when 

you are attempting to build 

muscle. In fact, cardio is an 

important part of physical 

fitness. However, you should 

not heavily train cardio, such 

as preparing for a marathon if 


There is no real cure for the problem of tinnitus, but the information discussed in this article will certainly 

help. Keep calm and read on. 

 


you are trying to focus on building muscle. 

The two types of exercises can conflict, 

minimizing effectiveness on both fronts. 

2 

THE BEST TRIO FOUNDATION 

Focus on the squat, the deadlift, and 

the bench press. This trio is thought to be 

the best foundation for muscle building 

success. Not only do they increase bulk 

and strength, but they increase overall 

conditioning. You should use each exercise 

in some manner every time you workout. 

Be careful to do squats correctly. If 

you are using a bar, then make sure 

that you are keeping the weight of it 

distributed widely. This makes your glutes, 

hamstrings and hips work harder, allowing 

you to squat and press more weight. 

At most, you need to complete between 

twenty-five and fifty reps for each body 

part, roughly two or three times a week to 

gain the most muscle mass. This is going 

to be very beneficial to serious lifters. If 

you strive to do more than this, you may 

be wasting your time because overdoing it 

can lessen the results that you see. 

3 

CONSIDER GETTING 

A PERSONAL TRAINER 

An experienced personal trainer can 

use their expertise to create a tailormade 

workout plan for you to follow, 

which will help you to build your muscles 

quickly and safely. If you continue 

to work out without professional 

guidance, it could take you much longer 

to get the physique that you desire. 

A personal trainer is trained in what specific 

exercises will help you build muscle. Your 

personal trainer will also help you with a 


107

variety of tips including things like what you should be eating as well as supplement advice. 

In addition to this, your personal trainer will push you when you need to be pushed to go 

that extra mile to help you build your muscles. 

4 

STRETCH AFTER WORKING OUT 

When you are done with a workout, stretching is very important, so that your 

muscles can repair themselves and rebuild. Someone who is under forty should hold 

each stretch at least thirty seconds. However, if you are over 40, hold the stretch for a 

little longer, 60 seconds at least. Stretching properly protects you from injuries related 

to working out. 

5 

WORK OPPOSING MUSCLE GROUPS 

See if you can work opposing groups of muscles within the same workout, using 

the chest muscles in conjunction with back muscles or hamstrings together with the 

quad muscles. This is a good way to let a muscle rest while you focus on another one. 

This method is also more efficient and allows you to increase your intensity since your 

workout is shorter. 

6 

INCLUDE DEADLIFTS IN YOUR ROUTINE 

Make sure that you are doing deadlifts in your workout regime. This exercise 

causes a very large amount of hormones to be released, which is needed for maximum 

muscle growth. The deadlift utilizes virtually every single major muscle group. Those 

people who start out doing deadlifts usually see muscle gains very quickly. 


7 

DO NOT OVERWORK 

YOUR MUSCLES 

If you are just starting to get in shape, 

you should not work out more than 

twice a week. This will give enough time 

for your muscles to heal and expand. As 

you get more experienced, add a third 

session every week. You should not train 

more than three days a week unless you 

become a professional bodybuilder. 

It’s very important that when trying to 

build muscle you get the proper amount 

of rest. You need to give your muscles a 

chance to recover so they can grow bigger. 

Ideally you want to give the muscles that 

you just worked on at least 48 hours 

of rest. 

8 

GO EASY ON THE SUPPLEMENTS 

Not all supplements are equal when 

it comes to helping you build the muscles 

you need. Try to avoid any supplements 

that have heavier substances. Most 

professionals recommend using nothing 

stronger than a basic whey protein so that 

you don’t cause any nasty side effects to 

your own body. 

9 

EAT LOW-CARB, POST-WORKOUT FOOD 

After you have worked out it is 

important to eat some low-carb protein. 

This means you probably want to avoid 

protein bars as they often have high carbs. 

Good sources of protein include lean cuts 

of meats and poultry as well as a cheesy 

omelet completed with some sliced veggies. 

DO COMPOUND EXERCISES 

Use compound exercises to more efficiently add mass to your muscles. Exercises 

that target a single muscle group are fine later on, but when you are trying to bulk up in 

general, it’s best to hit as many muscle groups as you can simultaneously. Pull-ups, chin-ups, 

squats, deadlifts and bench presses are all great exercises that work several muscle groups. 

If you are not properly informed, trying to build muscle can be a fruitless and frustrating 

endeavor. Muscle building requires a significant commitment of time and effort, and 

therefore it is important to make certain that you are doing it properly. Utilize the 

information and tips given to you in this article to ensure that your muscle building will 

be effective. 


109



111


TUNE IN 

FOR OUR 

NEXT 

ISSUE! 

• STEPS FOR FINDING THE NEW YOU 

• A GUIDE TO EVERYTHING 

ABOUT MASSAGE 

• SIMPLE TIPS FOR WEIGHT LOSS 

• HINTS FOR DISCOVERING YOUR 

MOST BEAUTIFUL SELF 

• HOW TO TAKE CONTROL OF YOUR 

DENTAL CARE 

• POINTERS FOR FIGHTING ARTHRITIS 

• PRINCIPLES OF CHOOSING 

HEALTH INSURANCE 

Follow Us: 

The June edition of 

I Live Younger Magazine 

will be available this summer. 


113

I Live Younger - May 2017

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