Life Essentials Magazine - December 2016

16 TIPS ON HOW TO MAKE ROOM IN YOUR LIFE FOR GOOD NUTRITION 

Issue 12 I DECEMBER 2016 

15-PART WALK-THROUGH ON 

YEAST INFECTION 

13 STEPS TO 

FRESHEN UP 

YOUR SKIN 

11 STEPS TO 

QUIT SMOKING 

ONCE AND FOR ALL 

14 THINGS EVERYONE SHOULD 

KNOW ABOUT 

AGING 

10 POINTERS TO GET 

RELIEF FROM 

SLEEP APNEA 

17-PART GUIDE TO QUICK AND SUSTAINABLE WEIGHT LOSS

CONTENTS 

ISSUE 12 • DECEMBER 2016 

06 

EDITOR’S NOTE 

07 

15-PART WALK-THROUGH 

ON YEAST INFECTION 

15 

10 SOLID TIPS ON EYE CARE 

THAT ANYONE CAN EASILY 

UNDERSTAND 

23 

13 TIPS ON DEALING 

WITH ECZEMA 

31 

11 STEPS TO QUIT 

SMOKING ONCE AND 

FOR ALL 

39 

47 

55 

14-PART GUIDE FOR DEALING 

WITH PANIC ATTACKS 

13 STEPS TO FRESHEN 

UP YOUR SKIN 

13 TIPS TO HELP 

MANAGE ANXIETY

CONTENTS 

17-PART GUIDE TO QUICK 

AND SUSTAINABLE 

WEIGHT LOSS 

63 

12 POINTERS FOR PEOPLE 

EXPERIENCING CANCER 

71 

10 HELPFUL TIPS TO DEAL 

WITH ASTHMA 

79 


KNOW ABOUT AGING 

12 POINTERS ON 

CHIROPRACTIC CARE 


RELIEF FROM SLEEP 

APNEA 

16 TIPS ON HOW TO MAKE 

ROOM IN YOUR LIFE FOR 

GOOD NUTRITION 

10 GREAT WAYS TO GET 

RID OF YOUR ACNE 

87 

95 

103 

111 

119

Issue 12 I December 2016 

Editor 

Margaret Dunham 

Writer 

Jim Maranto 

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: 

Facebook 

Google+ 

Twitter 

Tumblr 

Pinterest 

For advertising concerns 

please contact KJ Ross at 

kjross@authoritativecontentllc.com 

Welcome to the December 2016 issue of Life Essentials Magazine! On behalf 

of the entire team, I’d like to wish you happy holidays. The new year is coming, 

and with that comes the perfect opportunity for you to get a jump start on 

improving yourself in a variety of areas. 

In this issue, get ready to learn about freshening up your skin, dealing with 

panic attacks, managing anxiety, and more. You’ll receive useful tips for eye 

care, relief from sleep apnea, and a host of other common issues. With these 

guides and overviews, you’re sure to gain the upper hand over these ailments 

and finally take back control. 

At Life Essentials Magazine, we understand the importance of comfort. Even 

the slightest bout of acne, headaches, back pain, or even weight gain can 

have a profound impact on your day to day contentment. 

That’s why we provide the answers you seek in order to 

make the difference in your own life. Thanks for reading, 

and be sure to check out our next issue! 

Regards, 

EDITOR’S NOTE 

Life Essentials Magazine content cannot be 

copied or reproduced in any form without 

the written permission of the publishers. 

Life Essentials Magazineeditors 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. 


MARGARET DUNHAM 

Editor 

Life Essentials Magazine 

6 | December 2016

15-PART WALK-THROUGH ON 

YEAST INFECTION 

by 


Follow Us: 

Read this article on yeast infection and learn how you can manage the 

uncomfortable symptoms when they pop up. 

It can be very hard dealing with 

a sensitive subject like yeast 

infections. Women often think 

that it’s taboo to talk about 

yeast infections and so they 

won’t even see a doctor. It is important 

that you familiarize yourself with the 

symptoms and the treatments so you know 

what to do if you develop this condition. 

1 

DO NOT DOUCHE 

It might seem like you are cleaning 

your genitals, but it actually makes things 

worse. Making changes to your natural 

balance can result in a yeast infection. A 

bit of soap is all you need to stay clean. 

December 2016 | 

7

The best way to improve your general health is through good nutrition. Read this article and learn how you 

can make room for a healthy diet. 

 

CLICK HERE TO LEARN MORE 

2 

MAKE YOGURT A 

STAPLE IN YOUR DIET 

If you begin to feel yeast infection 

symptoms, like itching or burning, eat 

some yogurt. Acidophilus is a healthy 

bacteria in yogurt. This gives your body 

the healthy bacteria it needs to diminish 

the yeast. 

3 

PRACTICE PROPER HYGIENE 

To prevent yeast infections, it is 

crucial that you practice proper personal 

hygiene. Make sure to be precise when 

you are cleaning the vaginal area. When 

finished thoroughly dry the area. Yeast 

tends to grow in moist environments, so 

the drier, the better. 

4 

WEAR COTTON UNDIES 

Always wear cotton undies to keep 

from getting yeast infections. Synthetic 

fabrics trap moisture, making it easy for 

yeast to thrive. Choosing garments that 

are 100% cotton eliminates the moisture, 

and exchanging them for a fresh pair after 

physical exertion continues to keep things 

clean and infection-free. By staying dry, 

you are more likely to remain healthy and 

infection-free. 

5 

DITCH SCENTED PRODUCTS 

Do not use perfumed or scented 

products on your vagina. In fact, it changes 

the pH. This can result in itchiness and 

dryness. When this happens, you create 

the perfect place for yeast organisms to 

grow. Seek out products that do not give 

off a scent, and also look for items that 

do not cause burning and discomfort. 

Avoid scented feminine protection, 

deodorant spray or scented products 

in an intimate area. These can disrupt 

the pH around the area of the vagina, 

causing a yeast overgrowth. What’s 

more, scented products can mask the 


smell of a serious bacterial infection 

in your vaginal area and cause you to 

delay seeking professional treatment for 

such an infection at your doctor’s office. 

Avoid using tampons that contain any type 

of fragrance. You might feel cleaner, but 

the ensuing irritation and infection won’t 

be worth it. Such irritation may cause 

problematic yeast infections. Try using 

unscented feminine products to avoid this 

uncomfortable condition. 

6 

CHANGE INTO DRY CLOTHES 

Change clothes immediately after 

your workout. Do not wear sweaty or wet 

clothing for long periods of time. These 

conditions encourage yeast to grow. 

After working out, change into clean, dry 

clothing. Make sure you change out your 

underwear as well. 

7 

CHANGE YOUR LIFESTYLE 

Changing your lifestyle a bit can help 

you manage a yeast infection. While one 

yeast infection can be easily cured, if you 

have ongoing, or chronic, yeast infections, 

you really need to consider taking some 

preventative measures. Understanding 

yeast infections is your best defense for 

combating the symptoms and keeping 

them from reoccurring. 

8 

TRY APPLE CIDER VINEGAR 

Apple cider vinegar is a great natural remedy to help with your yeast infection 

symptoms. Drinking it can bring you a lot of relief, but it can be applied externally, too. 

Direct application should be avoided however, as it can sometimes burn. Instead of this, 

try a bath that’s warm and add one cup of apple vinegar to the water. 


9

9 

ORAL YEAST INFECTION 

If you have a yeast infection in 

your throat or mouth, your saliva will be 

infected, too. While you are suffering 

from the infection, use disposable cups 

and silverware and avoid inserting other 

items in your mouth. Also, disinfect or 

purchase a new toothbrush to prevent 

recurring infection. Never kiss another 

person within seven days of your 

infection’s disappearance. 

CONSIDER TAKING GARLIC 

Look to garlic for great benefits 

in your fight against yeast infections. If 

a high-intake of nasty garlic is not your 

preferred route, there are always capsules 

that contain needed doses located at local 

pharmacies and grocery stores. The pills 

can be inserted into the body rather than 

consumed if you like. 

KEEP YOUR VAGINAL AREA DRY 

Dry your vagina well after 

washing. Moisture is the main cause 

for an infection as that is the condition 

where yeast thrives. A dry vagina is a 

happy vagina. If you are comfortable, 

take a blower, put it on the lowest setting, 

and be certain you are completely dry. 

It is essential to prevent too much 

moisture near your vagina if you have a 

yeast infection. Cotton undergarments 

are the best choice to allow the area to 

breathe. Satin, synthetic or other sorts of 

undergarments tend to trap moisture and 

heat, exacerbating your infection. 

DROP A VISIT TO YOUR PHYSICIAN 

Go to your physician right away to see if they have a cream they can 

prescribe to you. This can soothe the irritated feelings and enable you to return to 

your normal activities. 


USE COCONUT OIL 

AS MOISTURIZER 

Here is a tip for treating the painful rash 

that a yeast infection can cause, sooth 

your skin with coconut oil! When you are 

done bathing, just put the coconut oil 

on like a regular moisturizer. Coconut 

oil should make the itching go away and 

prevent the infection from spreading. 

HYDROGEN PEROXIDE 

AND WATER SOLUTION 

Hydrogen peroxide mixed with warm 

water is a great mix to use to wash 

when you have yeast infections. You can 

reduce or eliminate yeast infections by 

using hydrogen peroxide. You can simply 

add three cups of peroxide to a bath of 

warm water. 

GO EASY ON CAFFEINE AND SUGAR 

Woman who actually have different diseases that harm their immune 

system, diseases like diabetes, are more prone to yeast infections. Make sure that 

you maintain a decent blood sugar level. This will reduce the chance of an infection. 

Consuming large amounts of caffeine and sugar can make you more prone to 

developing yeast infections. Experts have all agreed that eating too much of either 

can contribute to the generation of extra yeast oftentimes resulting in infection. 

Cut your consumption in half, and you might experience fewer occurrences. 

With a little homework, you can do yourself a lot of good when it comes to dealing with 

a yeast infection. The more you know, the easier it will be for you to manage things 

when they do pop up. Keep what you have learned here in mind to get rid of those 

uncomfortable symptoms. 


11

10 SOLID TIPS ON EYE CARE 

THAT ANYONE CAN EASILY UNDERSTAND 

by 

Jim Maranto 

Follow Us: 

If you’d like to avoid bad eye health then make sure you take the time to read 

these 10 tips on how to keep your eyes healthy. 

Are you educated when it comes 

to keeping your eyes healthy? 

When have you last seen 

your eye doctor? If you have 

neglected your eyes or have 

not seen an eye doctor in awhile, now is 

the time to take action. 

1 

GET A COMPREHENSIVE EYE EXAM 

Make sure you see only qualified eye 

care professionals for prescriptions and 

checkups. See if those you know can give 

you the name of a good eye doctor they 

have used. A recommendation can ensure 

you get the best care possible. 

2 

INVEST IN A GOOD 

PAIR OF SUNGLASSES 

Wear sunglasses for eye protection. You 

should purchase high quality sunglasses 

that offer effective protection from 

ultra violet rays. Have them with you 

every time you venture out. The sun can 

cause damage to your eyes. Never take 

needless risks with your ability to see. 

Invest in a pair of sunglasses. Wearing 

good sunglasses help keep your eyes 

safe from harmful rays. You’re going to 

need to stay away from this to not get 

macular degeneration or the problem 


15

with cataracts. Get a pair that block 

both UVB and UVA rays to get the best 

protection. Wraparound shades will keep 

your peripheral vision protected, too. 

You need to pay attention to the type of 

sunglasses you are using, since many of 

them are not the same. You will want to 

block all types of dangerous rays as some 

poorly-made sunglasses may actually hurt 

your vision. Sunglasses should be worn 

year round. In the winter the sunlight 

reflects off of the snow making it very 

bright. Even if it is not snowing, the sun 

emits enough light to make the sky and 

clouds bright. 

Read these 11 steps on quitting smoking and avoid the the ill effects that it causes your body. 

 

CLICK HERE TO READ MORE. 

3 

CHECK YOUR FAMILY HISTORY 

Find out if you have a family history of eye problems. This will let you 

learn if you have an issue that can help your doctor treat you. This way, you 

will get the right treatments and medicines to properly care for your eyes. 

Learn about your family’s history in eye health. Many eye conditions and diseases 

are genetic. This is why you should know your family’s vision problems. Knowing 

your family history can protect your eyes from vision problems in the future. 


Assess whether there is a history of eye 

conditions within your family. This will 

allow for early diagnosis. If there is a 

hereditary eye condition in your family, 

you can anticipate it before it strikes and 

obtain regular testing. Knowing about 

an illness in the early stages is always a 

benefit. 

4 

OMEGA-3 ACID SUPPLEMENTS 

The eyes tend to become dry 

when you get older. Eating a diet 

that is full of Omega-3 fatty-acids is 

a great idea for helping to promote 

good eye health. Also, avoid extreme 

temperatures. Make sure that the vents 

in your car are not directly on your face. 

Omega-3 supplements play an important 

role in eye care. It’s a great idea to eat 

foods that have omega-3 fatty acids in 

them. Leafy greens and fish are great ways 

to get these fatty acids. Eat a minimum of 

a serving daily. 

5 

TEMPERATURE AND HUMIDITY 

You want to think about the 

temperature along with the heating and 

cooling aspect of your home. Heaters can 

contribute to drying out the air in a room 

and poorly maintained air conditioners 

can spew mold spores in the air. Turn on a 

humidifier to help put moisture in the air. 

Moist air prevents dry and irritated eyes. 

6 

ELIMINATE COMPUTER EYE STRAIN 

Staring at a computer all day isn’t 

easy on your eyes. Make sure that your 

prescription is up to date, whether you 

are using glasses or contact lenses, and 

that it is adequate for work on computers. 

If you use the computer often, you need 

to know you could be hurting your eyes. 

If your eyes are feeling dried out, blink 

rapidly to refresh the layer of moisture on 


17

them. You also want to try and reduce any 

screen glare. You can get a special antiglare 

screen, if need be. Also make sure 

to angle your screen so that it is at eye 

level and doesn’t cause you to strain your 

neck at an unnatural way to look at it. You 

should look down slightly at the screen. 

When working on documents, computers 

or anything else that causes eye strain, 

take short breaks to walk around. If you 

walk around during these breaks, you 

increase blood flow and also re-energize 

yourself. This will deliver more oxygen and 

blood to your eyes and relieve their strain. 

7 

HAVE YOUR EYES 

CHECKED REGULARLY 

Good eye health depends on getting eye 

examinations on a regular basis. If you 

are an older adult, your eyes should be 

checked more often. As your body ages, 

you may be more at risk for eye problems 

such as cataracts or glaucoma. Letting an 

optometrist check your eyes closely will help 

prevent problems or catch them in advance. 

8 

KICK THE SMOKING HABIT 

Stop smoking. You know how 

smoking can affect your lungs. This 

action will deteriorate your vision 


over time. Smoking has been linked to 

certain eye diseases, such as macular 

degeneration and cataracts. This sort 

of condition can lead to vision loss. 

Smoking can cause blood vessels to 

constrict. Additionally, smoking causes 

problems such as cataracts, macular 

degeneration and optic nerve damage. 

Cut back and stop smoking in order to 

protect your vision. 

9 

REDUCE EYE PUFFINESS 

If you have eyelids that puff out, 

cucumber slices can help reduce the 

puffiness. Place cold cucumber slices on 

your eyelids for about ten minutes. You 

can use a soaked tea bag to help reduce 

any inflammation and eye puffiness. 

KEEP YOUR HEALTH IN CHECK 

It is important to focus on your 

health concerns to ensure your eyes 

stay healthy. Conditions such as high 

cholesterol, diabetes and hypertension 

can affect your eyesight. If these things 

are allowed to go untreated, you 

may experience eye damage, among 

other things. An eye condition called 

diabetic retinopathy is a condition 

that is caused by increased blood 

pressure, cholesterol and sugar and can 

damage blood vessels within the eyes. 

You can have bad eye health for many 

different reasons. Knowing all that goes into 

good eye care is an important topic. Now 

that you have read this piece, you know 

what it takes to keep your eyes healthy. 


19

13 TIPS ON 

DEALING WITH 

ECZEMA 

by 


Follow Us: 

Eczema can be frustrating and very uncomfortable; however, it is manageable. 

Read these 13 tips on what you can do to deal with it. 

Eczema sufferers can 

definitely tell you how 

discomforting the 

condition can feel. 

The only way to really 

deal with eczema is through the 

help of people who have dealt 

with eczema in the past. This 

article is going to help you know 

what to do concerning eczema. 

1 

WEAR SOFT, NON- 

IRRITATING CLOTHING 

When it comes to eczema, what 

you wear is important. This is 

important if you want to be 

comfortable, however. You should 

put on clothes that fit loosely and 

which are made from natural fibers 

like cotton. Avoid coarse materials 

like wool against the skin. Wash 

everything you buy right away 

in a mild, natural laundry soap. 

Wear clothes that do not 

irritate or scratch your skin. 

Certain types of fabrics can 

contribute to flare ups. Cotton 


23

clothing is what you should wear when you have an eczema problem. Be certain 

to wash new garments before wearing them. Use a detergent that’s mild for this. 

Try to eliminate the tags and seams from your clothes. These items can scratch skin and 

make eczema worse. Try to get clothing that is tagless. Avoid clothing with thick seams 

that could be uncomfortable if worn for extended periods of time. If you have seams in 

your underwear, think about simply turning those garments inside-out. 

2 

GET RID OF STRESS 

Try to reduce the stress 

in your life. Eczema often flares 

up when you are under stress. 

Relieve any stress with meditation 

or exercise. You may be able to 

minimize your eczema flare up. 

3 

WEAR SUNSCREEN 

When choosing a sunscreen, 

look for something that is PABAfree. 

This is an ingredient that has 

a reputation of making eczema 

worse. You should always take 

your time to look at the ingredients 

carefully to see if it’s PABA-free. 

If you can’t find a PABA-free 

sunscreen that you like, then speak 

to your doctor about the options 

you have available. 

4 

MAINTAIN SKIN 

HYDRATION 

Eczema sufferers like you must 

always maintain proper skin 

hydration. This is the most effective 

way to control flare-ups. Keep your 

skin moisturized, especially when 

you are done showering. Avoid 

harsh chemicals and additives, 

and use only unscented products. 

Use moisturizer after a shower. It 

is essential to lock the moisture 

in your skin. Showering gets the 

pores opened and your skin is left 

damp. Your body retains moisture 

for approximately three minutes 

following your shower. Apply your 

thick cream or ointment moisturizer 

and enjoy hydrated skin. 

Read these 13 tips on pampering and freshening up your skin 

to avoid the signs of aging and damaging when you get older. 

 



5 

AVOID RAPID TEMPERATURE CHANGES 

Maintain comfortable temperatures 

in your home if you are suffering from 

eczema. If it is too hot or too cold, then 

your eczema will flare-up. Invest in a 

good air conditioner and keep your 

furnace in tip top shape, plus add a 

humidifier to it. Using a humidifier 

will prevent the skin from drying. 

Avoid being around temperature changes 

that are rapid. These temperature changes 

can really be bad for sensitive skin. Also, 

you will increase your level of stress. 

Therefore, pay attention to the weather 

and think ahead. 

6 

KEEP SWEAT AT BAY 

Keep sweating to a minimum 

when experiencing a flare-up. Sweating 

a lot or getting overheated may make 

eczema symptoms worse. Cool off quickly 

after physical exertion. Try showering 

as soon as possible after working out. 

Avoid clothing that is too tight. Any sort 

of friction causes irritation. This will make 

eczema more likely. Therefore, choose non 

friction causing clothing. This also helps to 

eliminate sweaty areas that can cause an 

eczema flareup. 

7 

KNOW YOUR TRIGGERS 

AND IRRITANTS 

Familiarize yourself with the things that 

trigger your eczema. Learn from experience 

the things or situations that may be 

triggering your eczema symptoms. If you 

know that such things as certain chemicals, 

detergents or dust mites cause flareups, 

you can take steps to avoid these triggers. 

What triggers are causing your eczema to 

flare up? Some things that can trigger an 

eczema flare up include perfume, soap, 

some fabrics, and detergent. Maybe you 

always have an outbreak after you sweat 

too much. After you determine what your 

triggers are, steer clear of them. 


25

8 

WEAR HAND GLOVES 

If your hands have eczema, wear 

gloves. You must protect those hands. If 

you are washing dishes, wearing rubber 

gloves can help. You should try wearing 

a new pair of cotton gloves when you are 

doing work around the house or when 

you get outside in the cold weather. 

Wool fabric close to the skin should be 

avoided. This fabric will cause you to 

become uncomfortable. 

9 

GET RID OF CARPETING AND RUGS 

Avoid lots of carpeting or rugs 

in your house. Rugs hold dust that can 

aggravate eczema. It is likely better to 

have only hardwood floors or tile floors. 

AVOID EXCESSIVE 

SUNLIGHT EXPOSURE 

Patients with eczema are advised to avoid 

excess sunlight. It’s known that getting 

a lot of sun can be bad for the skin and 

may burn it, too. That being said, eczema 

could actually be caused by a deficiency 

of vitamin D. This vitamin D deficiency is a 

result of not getting enough sun. The main 

thing you should try to aim for is about 15 

minutes of sun every day. 

TRY USING OINTMENTS 

Try using ointments when you 

moisturize. They work quite well because 

they add a protective layer to the skin. 

Creams or lotions don’t offer that same 

protection. Ointments are much more 

helpful when dealing with cracked skin. 

Moisturize your skin as often as possible. 

Find a moisturizer that works for you, and 

keep it on hand. You might even find a 

small container and bring it with you. Your 

large container can then be used to refill 

your smaller ones. 


TAKE EVENING PRIMROSE OIL 

Eczema sufferers can find relief by using evening primrose oils. This supplement 

is usually taken as a pill. This oil has gamma-linolenic acid, which is rare and helps keep 

the skin healthy. It also will reverse skin lipid deficiencies, which can reduce inflammation 

of the skin. 

APPLY OLIVE OIL 

Olive oil can help with eczema 

issues. It can be applied copiously on 

affected areas. Leave it on for several 

minutes. After putting it on, lay a 

hot cloth on the area until it cools 

down. Then, wash the skin carefully. 

Although eczema can be frustrating and 

upsetting, it can be manageable. The best 

defense for anyone dealing with eczema 

is to get some expert knowledge about it. 

It is hoped the tips provided in this article 

will help in that area. 


27

11 STEPS TO QUIT SMOKING 

ONCE AND FOR ALL 

by 

Jim Maranto 

Follow Us: 

Read these 11 steps on quitting smoking and avoid the the ill effects that it 

causes your body. 

Smoking can harm your health, 

and alter your lifestyle. 

Not only does it affect how 

you smell and feel, it also 

affects your appearance and 

clothing. The worst part is that it harms 

you physically. Fortunately, you can avoid 

these ill effects of smoking, simply by 

quitting. If quitting seems impossible, 

the tips in this article can help to make it 

easier for you. 

1 

SHIFT YOUR FOCUS 

In the event that the urge to smoke 

melts your resolve, at least attempt to put 

it off as long as possible. Make yourself do 

some other activity first, even just taking 

a walk around the house or drinking a 

cup of tea. This will help you to reduce 

your temptations and shift your focus 

elsewhere. If you do end up smoking a 

cigarette, at least you will have smoked 

one less cigarette that day. 


31

2 

GIVE HYPNOTHERAPY A TRY 

When you are trying to quit smoking, consider trying hypnosis. A licensed hypnotist 

will provide you with tools which can’t be found elsewhere. The hypnotist will induce a 

deep trance, and then repeat positive affirmations that will lodge themselves in your 

mind. These affirmations will be in your subconscious, which will aid you on your way to 

quitting smoking. 

If you’d like to avoid bad eye health then make sure you take the time to read these 10 tips on how to 

keep your eyes healthy. 

 


3 

TELL YOUR FAMILY AND FRIENDS 

Let your family and friends in 

on the secret that you want to quit 

smoking. By letting them know, they 

can give you the motivation you need. 

This could be the nudge in the right 

direction you need to quit smoking. 

Make your family and friends aware of your 

intention to give up smoking. They will be 

there for you, and they can be a major force in 

reminding you why you are quitting smoking. A 

good support system is an essential tool. Setting 

up your support system helps you be much 

more likely to achieve goals related to quitting. 


4 

CREATE A LIST 

Make a list and itemize all the 

methods you will use to make this lofty 

goal. Take time to create a list of ideas that 

fits your own lifestyle and habits. Different 

approaches work for different people. It is 

important that you find a formula that is 

manageable and comfortable. That’s the 

purpose of making a personalized list. 

5 

GET SOME EXERCISE 

Start exercising. Not only will it 

help you get into shape, it can help you 

stay busy and avoid cigarettes. Exercising 

can help ease stress. If you are currently 

not in the best of shape, begin with 

short walks or an easy routine and build 

up from there. Speak to your physician 

before beginning an exercise routine. 

If you feel like a cigarette, exercise instead. 

After working out, the body releases 

endorphins. These make you feel better 

and are a great distraction from cigarettes. 

When you stop smoking, it changes your 

body metabolism, which can cause you to 

gain weight. However, exercising can help 

you avoid this problem. 

6 

CONSULT YOUR PHYSICIAN 

Make an appointment with your 

doctor if you are experiencing trouble 

with giving up smoking. There may be 

prescription medication that can help 

making quitting easier, including some 

antidepressants. Your doctor can probably 

also steer you toward other resources, like 

support groups or hotlines, that can help 

you quit for good. 

7 

DIVERT YOUR ATTENTION 

To maintain your willpower, 

despite intense cravings and withdrawal 

symptoms, look for healthy outlets for 

your stress. You could exercise once 

a day, find new hobbies or perhaps 


33

get massages. When you do have some free time, occupy yourself with lighthearted 

distractions such as reading, chatting with a friend, or playing a game that is new to you. 

Try and find ways to keep your mouth and hands occupied as a way to quit smoking. Try 

rolling up a piece of paper and using it as a fake cigarette. Sucking on toothpicks also 

works well. Gum, candies, nuts and seeds are also a great alternative. Be careful not to 

use most food items for this purpose, however, you don’t want to gain weight. 

8 

CUT DOWN GRADUALLY 

Reduce the number of cigarettes you 

smoke a little each day. This is the first step 

in your journey on the way to quitting, and 

even cutting back a little can give you a 

boost of confidence and motivation. Do not 

smoke in the first hour when you wake up 

if you are planning on having a cigarette. 

As you try to kick the habit, it may be 

helpful to allow yourself to cut back by only 

smoking half of each cigarette. 

9 

JOIN A SUPPORT GROUP 

Ask for support online through 

groups or forums. Many websites exist 

solely to help people quit their tobacco 

habit for good. Learn what approaches 

have worked well for others; it may help 

to model your own after these methods. 

Furthermore, you can rest assured that 

the people you discuss your issues 

with will understand where you are 

coming from. 


STAY AWAY FROM TEMPTATION 

Think about the places where 

you used to regularly have a cigarette, 

and then avoid them. You need to change 

your routine if smoking is a regular part 

of your life. If you smoke while you drink 

your coffee or while having cocktails with 

friends, you may need to stop doing those 

things. Having coffee in your car, or staying 

out of smoky bars, can replace your craving. 

KEEP A JOURNAL 

It’s very hard to stop smoking and 

is quite an emotionally challenging feat. 

Your cravings will be intense and it will 

be difficult to say no, so document your 

cravings, including times, strength, and 

triggers. Artsy folk have found that writing 

down one’s thoughts in a stop-smoking diary 

can improve the odds of success. People 

often smoke in order to calm down and 

relax their nerves. Keeping a daily catalog 

can also help you relieve issues of anxiety, 

depression and stress; even better, it is free. 

Don’t be surprised by cravings, even if 

you’ve quit for years. It is crucial that 

you don’t indulge in even a single puff. 

Remember how difficult quitting was 

the first time, and question whether you 

really want to go down that road again. 

It may seem impossible to quit smoking, 

but it is well worth the effort when it comes 

to the benefits it will offer. Reviewing 

the advice in this article has hopefully 

motivated you to be optimistic about 

your capacity to completely quit smoking. 

Choose your favorite bits of advice and 

craft a quit plan today! 


35

14-PART GUIDE FOR 

DEALING WITH 

PANIC ATTACKS 

by 


Follow Us: 

If you’re looking for info on how to deal with stress and anxiety, then these 14 

valuable tips will help you manage and fight panic attacks. 

Panic attacks shouldn’t 

be something that you 

have to live with for 

your entire life. Keep 

reading to discover a 

variety of tips that have proven 

useful for managing panic attacks. 

1 

BREATHING AND 

RELAXATION TECHNIQUES 

The most common way for any 

person to control a panic attack is 

by using concentrated breathing. 

Not only does deep breathing keep 

your mind occupied and relaxed, 

it also lowers blood pressure and 

pulse, boosts circulation and eases 

tension. One way to gain control of 

frequent panic attacks is to learn 

certain breathing exercises and 

relaxation techniques. By educating 

yourself on the ways to control 

your breathing so that it returns 

to a relaxed state, you will be able 

to have a better grip on panic 

attacks as they occur in the future. 


39

Aging is inevitable and it may be challenging to stay self-sufficient. Make sure to read these 14 tips to help you 

find a positive approach on aging. 

 


One crucial element in controlling the 

escalation of an anxiety attack is breathing 

deliberately and slowly when you start 

hyperventilating. Make sure you control 

your breathing because this will help 

make the attack end sooner. You can gain 

control fairly easily by breathing deeply 

and evenly. 

2 

CREATE A SUPPORT GROUP 

If you’re alone, it can be difficult 

to deal with anxiety problems. Create a 

support network of friends and family to 

help you work through your panic attacks 

and moments of high anxiety. That is why 

having friends is so important. 

3 

DIVERT YOUR ATTENTION 

Immediate distraction is key when 

a panic attack is imminent. Focus on 

some music, sing songs, even do some 

housework. Do whatever it takes to distract 

yourself from the panic. If you do this, it will 

stop the panic attack in its tracks, helping 

you to feel calmer much more quickly. 

Direct that energy towards a different item. 

Use the pent-up energy brought on by the 

panic attack to engage in something that 

will free your mind from what’s happening. 

Try cleaning up the yard, or exercising 

while you watch anime. By channeling the 

energy into something positive, you will 

soon find that the panic passes. 

4 

DO NOT BE OVERWHELMED 

Allowing the symptoms of a panic 

attack to overwhelm you is the worst 

thing you can do. Don’t add stress to the 

experience by trying to fight it, but rather 

try to focus on something more relaxing. 

Use your imagination to pretend that the 

sensations are flowing around you rather 

than through you. Breathing is important. 


Remain calm as you inhale and exhale slowly 

and evenly. Once your blood pressure starts 

to lower, your body will relax. 

5 

IDENTIFY THE ANXIETY TRIGGERS 

Keep a very close eye on your 

anxiety levels. Neglecting your stress will 

cause more instances of panic attacks, 

as you must nip the problem in the bud. 

When you know what situations increase 

your anxiety level, you can learn how to 

control your emotions and take actions 

to reduce tension. Being more self 

aware can lessen the intensity should 

you have any future anxiety attacks. 

If you are dealing with a loved one who 

has panic attacks, learn what triggers 

them and know what to do if they have 

one. A few of the most common symptoms 

are short, erratic breathing, dizziness or 

fainting, trembling, chills, and nausea. 

Before you treat the event as a panic 

attack, you should first ensure that the 

symptoms are not being caused by a lifethreatening 

condition like a heart attack. 

6 

TALK TO YOUR CHILD 

If your child has frequent panic attacks, you should investigate further by talking 

to them. A child may have a weighty problem in their life, but not know how to express it 

except through panic. It is important to talk to your child openly and honestly. 

7 

DO NOT OVER-THINK 

It is best not to worry too much about panic attacks and the feelings associated 

with them. Try not to dwell on your symptoms and feelings, and how you will handle an 

attack. These thoughts oftentimes will bring on a panic attack. It’s the same idea as being 

told “don’t think about purple elephants”. Once someone says that, you can’t help it. 


41

8 

SHARE YOUR KNOWLEDGE 

Write down your knowledge of 

dealing with panic attacks to share 

with others. You could begin writing 

a blog, e-book or just lead a speaking 

engagement that allows you to share 

your knowledge with others. Doing this 

will help you to beat those panic attacks 

once and for all. 

9 

ALWAYS THINK POSITIVE 

Most people can succeed at ending 

or controlling panic attacks just by simply 

understanding how they feel. Remember, 

the attack is just a feeling. The feeling 

itself cannot hurt you. Come up with a 

short, effective mantra or affirmation you 

can repeat over and over to occupy your 

thoughts and help you relax. 

KEEP A JOURNAL 

Know when there are panic attacks coming on by knowing the feelings associated 

with it. Take note of what thoughts you are having prior to an attack by keeping a journal. 

Look over your journal at least weekly, so you’ll start to know what triggers your attacks 

and how you can stay away from them. 

TRAIN YOUR MIND AND CULTIVATE CALM 

Don’t let the anticipation of a panic attack elevate your anxiety. It is important 

that you look at the attack rationally and understand that you are not in any danger. 

Stay calm, and remind yourself that you won’t be hurt. Training your mind to disregard 

the fear will allow you to concentrate on the feelings that matter. 


KNOW THAT THE 

MOMENT WILL PASS 

During the onset of an attack, don’t fight it 

in a strenuous way as this could exacerbate 

the condition. Rather than resisting what 

is happening, just tell yourself steadily 

that the episode will pass momentarily. 

It helps to focus on something soothing, 

such as calm breathing, pleasant music or 

an activity that you enjoy. Your attacks can 

last longer and symptoms can be worse if 

you struggle with them. 

GO FOR A DRIVE 

Try to drive all hours of the day 

and night. Get in your car and just sit 

there, thinking positive thoughts and 

knowing how much you love to drive. This 

will help you confront your fears head on! 

GET A GOOD STRETCH 

Roll your head from side to side, 

or stretch out the muscles of your face. 

Shoulder rolls can help you relieve tension 

in your arms and upper back. Light 

stretching can help prevent a panic attack. 

Have you reached the point of wanting to 

find relief from panic attacks? Don’t you 

deserve to live a life free of panic attacks? 

Understand that there are many valuable 

resources at your disposal as you move 

forward. Use this article as a starting point 

in your fight against stress. 


43

13 STEPS TO 

FRESHEN UP YOUR SKIN 

by 

Jim Maranto 

Follow Us: 

Read these 13 tips on pampering and freshening up your skin to avoid the signs 

of aging and damaging when you get older. 

If you fail to take proper care of 

your skin when you are young, 

your skin will show signs of 

age and damage when you are 

older. When you pamper your 

skin now, it will reward you by looking 

great, even as you age. Read on to find 

out what to do to provide the best care 

possible for your skin. 

1 

DO NOT DRY SHAVE 

Do not shave your dry skin. In 

addition, make sure you work up a good 

lather before you shave. If you shave and 

your skin is dry you could get ingrown 

hairs or your skin will develop razor burn. 

After you shave, use lotion on your skin. 

This will soothe irritation and provide 

much needed moisture to your skin. 

Be incredibly careful when shaving. The 

razor blades are really sharp and if it’s 

not used properly, irritation or damage 

could happen. Lubricate your skin using 

shaving cream, lotion or gel to give it 

some protection. A clean razor will give 

the closest shave. Shave with the grain of 

your hair to get the smoothest results. 


47

Eczema can be frustrating and very uncomfortable; however, it is manageable. Read these 13 tips on 

what you can do to deal with it. 

 

2 

GET SOME SUN 

Spend more time outside if you 

have acne. Go to the park during lunch, or 

figure out a way to go outside every day. 

The rays of the sun allow your body to 

make more vitamin D, an essential vitamin 

for healthy, beautiful skin. 

3 

DON’T FORGET TO EXFOLIATE 

Exfoliate at least three times a week 

to keep your face in top shape. Use a 

facial scrub if you want the best possible 

results. If you have sensitive skin, search 

for moisturizing exfoliants. Exfoliating the 

skin will clean pores and slough off dead 

skin. Increased exfoliation will result in 

more radiant skin. 

4 


GET SOME SUN PROTECTION 

Apply sunscreen on your face with 

a sponge instead of your hands. Using 

a sponge allows it to get into your skin 

deeper, making it work a lot better. In 

addition, this method can prevent the 

sticky feeling you may experience by 

applying an over-abundance on your face. 


5 

FORGET ABOUT TANNING 

Stop tanning if you’re trying to look 

good. There are far better ways to get that 

bronzed look. Tanning beds are especially 

harmful to your skin and causes premature 

aging. If you really want to look your best, 

look somewhere else. 

6 

KEEP YOUR LIPS MOISTURIZED 

Do not forget to protect your 

lips with moisture, too. Especially in 

the winter months, the air will be very 

dry. In these conditions, painfully dry 

and cracked lips are a common issue. 

You can avoid this problem by using lip 

balms, lip glosses or lipsticks that contain 

moisturizing ingredients. 

7 

USE GENTLE AND 

HYPOALLERGENIC PRODUCTS 

Do not use detergents or body lotions 

that contain a strong perfumed scent. In 

addition, make sure all your clothing is 

made of cotton. If you are wearing synthetic 

fabrics or wool, you will have a negative 

reaction. Last, but not least, be sure that all 

of your makeup products are hypoallergenic 

and are made for sensitive skin. 


49

8 

HAVE A SKIN CARE ROUTINE 

Follow your skin care routine consistently. The product will work a lot 

better if you use it on a frequent basis. If you need a reminder to perform your 

skin care regiment diligently, keep your products in plain sight. For example, 

work on establishing a nighttime routine by keeping those products by your bed. 

If you find that you have sensitive skin, try to find the most gentle products for your 

face. The best way to avoid breakouts, rashes or other skin problems is to use products 

without coloring, scent or other additives. 

9 

BE STRESS FREE 

Hobbies and fun pastimes can 

actually be a boon to your skin care plan. 

Stress can cause your skin to breakout. By 

learning to relax, you can help reduce the 

amount of blemishes that pop up. 

REMOVE MAKE UP BEFORE SLEEPING 

You should always take off all your 

cosmetics before sleep, if you want to 

preserve the health of your skin. Getting 

rid of your makeup prevents harmful 

bacteria from growing and also gets rid of 

excess oil. Your skin, like the rest of your 

body, is rejuvenating itself while you sleep, 

and it can do so better when you clean it 

beforehand. 

DITCH HARD SCRUBS 

AND HOT WATER 

To combat dry skin on the legs, you ought 

to steer clear of germicidal cleansers, hard 

scrubs and very hot water. Oil is stripped 

by harsh soaps. Hot water and harsh scrubs 

can not only rub off the outer dead skin, it 

can damage the healthy layers underneath. 

Use warm water with a mild soap and rub 

gently to keep dry skin at bay. 


DON’T FORGET TO MOISTURIZE 

One of the most valuable allies 

in the fight against wrinkles is using 

a daily moisturizer with sunscreen as 

part of your daily skin care routine. Fine 

lines and wrinkles are often caused 

by overexposure to the sun. Put on a 

moisturizer containing sunscreen to easily 

protect against these damaging rays. 

When your child gets itchy and dry skin, 

put a moisturizer on them two times a day. 

Use gentle, fragrance-free moisturizers 

that will not irritate your child’s skin. If the 

lotions don’t remedy the problem, consult 

your doctor to see if they can recommend 

a medical grade moisturizer. 

USE A GENTLE SHOWER SCRUB 

Persons with sensitive skin should 

avoid using harsher shower scrubs to 

lightly exfoliate their skin. Instead, gently 

use a clean, dye-free organic cloth to 

lightly rub your arms, legs, back, and 

shoulders immediately after a warm bath. 

This ensures that you remove dead skin 

cells without risking irritation from harsh 

chemicals or abrasive scrub particles. 

Don’t forget that your skin is not just your 

wrapper- it is a part of you. Skin is the 

largest organ in the human body. Your 

whole system affects skin health. If you’re 

in good shape physically, it’ll show in your 

numbers at a doctor’s office and in your skin. 

If you don’t want to have to deal with very 

damaged skin from years of improper skin 

care, make sure you have the information 

and apply it in order to properly care for 

your skin. This article has provided you 

with the information, now it is up to you 

to make sure you do the best you can for 

your skin. 


51

13 TIPS TO 

HELP MANAGE 

ANXIETY 

by 


Follow Us: 

Anxiety can bring negativity in a person’s life, but this can be dealt with in a 

healthy way. Read and find out how you can manage anxiety with ease. 

Introverts frequently 

suffer from social 

anxiety. Regular physical 

exertion and deep 

breathing techniques 

may be effective in helping people 

deal with anxiety in a healthy way. 

Having a lot of anxiety can be 

very negative in a person’s life. In 

many instances, individuals who 

are facing anxiety choose a life of 

isolation just so they can cope. If 

anxiety bothers you, you are not 

alone. There are numerous ways 

to reduce anxiety; further reading 

can help you recognize some of 

the ways. 

1 


To help you with anxiety 

daily, keep stress away. As 

stress levels increase, anxiety 

increases. Try delegating tasks 

and relieving your responsibilities 

and pressures at home or work. 

Be sure to also take time to 

decompress daily. 


55

2 

LISTEN TO MUSIC 

Music is terrific for relieving anxiety. 

When you find yourself feeling stressed 

or anxious, listen to a favorite album. 

Concentrate on the tunes themselves. Soon, 

you will be able to forget the things that are 

making you anxious. Keeping your mind busy 

really can be beneficial in dealing with anxiety. 

3 

SKIP THE NEWS 

Limit the time you spend on reading 

or watching the news if your anxiety is 

caused by external triggers. Keep up with 

current events for just a short while each 

day to stay generally informed. However, 

do not dwell on such matters to the point 

that they drain you emotionally. 

Read these 12 pointers and you will come to understand what causes back pain and how chiropractic care 

can give you relief. 

 


4 

POSITIVE SELF TALK 

Try using positive affirmations in the morning before you start your day to get off 

on the right foot. Speak aloud, give voice to how you envision your day progressing and 

the things that you want to accomplish. You then have to try your best to have your day 

go that way. 

5 

SET DAILY GOALS 

Have clear goals each day. This goal can help keep you focused throughout the 

day and to remain up beat. This will keep your mind occupied and prevent you from 

thinking negatively and causing anxiety. 


6 

DEEP BREATHING TECHNIQUES 

Pay attention to the way you breathe when you feel stressed. Your 

breathing will become more erratic and the breaths will be shorter and quicker. 

When you feel anxious, you can easily forget how to breathe correctly. The 

human body, however, needs adequate amounts of water, food and oxygen 

in order to function. Focus on your breathing if you have an anxiety attack. 

To help control your heaving breathing during anxiety, you should perform deep 

breathing techniques. Certain individuals tend to hyperventilate during periods of 

anxiety, and it is important for those people to focus on diaphragmatic breathing 

instead. Just taking slow, deep breaths can lessen your anxiety significantly. 

7 

EAT A BALANCED DIET 

Diet is always an important factor. 

This is more important when you’re dealing 

with anxiety. When a diet is balanced, it is 

full of beneficial nutrients that can help 

your body to cope with stressful times. 

8 

KEEP YOURSELF OCCUPIED 

A great method of minimizing your 

anxiety is keeping yourself constantly 

busy. If you sit around all day, not doing 

anything, your mind usually wanders and 

it might begin focusing on your anxiety. 

Simple things such as cleaning the house 

or washing your car can be really effective. 

When you feel anxiety coming on, find an 

activity to distract yourself. Try being around 

others and do activities you enjoy. This will 

help you stop thinking about things that are 

likely to make your condition worse than it 

already is, and allow you to start relaxing. 


57

9 

GET UP AND MOVE AROUND 

Avoid long periods of sitting in your 

day. If you sit a lot at work, move around 

and get exercise on breaks. It is also good 

to stand up once in a while. When at home, 

try remaining active, taking walks and 

reducing how much you watch television 

and sitting time. Everyone’s body needs to 

rest, but when you relax too much it can 

actually start to increase your anxiety. 

KEEP A THOUGHT DIARY 

If you have a hard time relaxing 

and cutting down racing thoughts when 

you are trying to sleep, try keeping a 

journal or a diary. Taking a short while to 

write down all the thoughts and worries 

that are crowding your mind can be a sort 

of release, and you’ll be better able to sleep 

and not obsessing about them. Make your 

writing a nightly habit or use it as needed. 

KNOW YOUR ENEMY 

An excellent way to get a handle 

on anxiety, is to locate the source of it. For 

instance, do you seem more stressed when 

you’re at work? Try working on different 

projects if this is the case. When you know 

what causes the anxiety, you can get rid of it. 

Know the things that trigger your 

anxiety, and name them. This helps 

you make more sense of the triggers, 

giving you more of a conscious decision 

in dealing with them, as they come up. 

Reflect on the things which cause you 

stress and list them out. You should put 

the things that you can change on one 

side, and the ones that you cannot on the 

other. Focus on changing things that you 

are able to, and try not to worry so much 

about anything that you can’t change. 


CONSULT A PROFESSIONAL 

Although most anxiety is triggered 

by outside events, some people are 

more apt to becoming anxious than 

others. If you think that this is your 

situation, you might want to consult a 

professional in order to know if there 

are any medications that you can take. 

If you are dealing with your anxiety 

problems with medical assistance, it is vital 

that you give feedback to your professional 

during the course of your treatment. It’s 

your physician’s responsibility to give 

you good advice and medications. It’s 

your responsibility to communicate to 

them any problems with your treatment. 

Unfortunately, your doctor has many 

other patients and cannot be by your side 

every day, so you must help by tracking 

your symptoms so that your doctor can 

make any necessary adjustments. 

GET AN ACUPUNCTURE THERAPY 

Acupuncture is helpful in 

managing anxiety. This kind of therapy can 

help relax your entire body. And, because 

this is for medical purposes, your insurance 

may cover the visits to the acupuncturist. 

As aforementioned, when you have high 

anxiety levels, your very existence can 

be pretty miserable. Luckily, the anxietybusting 

guidelines listed here could really 

help you. So, whenever you’re feeling a bit 

anxious, keep the tips from this article in 

mind, as they are sure to help reduce your 

anxiety to a more manageable level. 


59

17-PART GUIDE TO 

QUICK AND SUSTAINABLE 

WEIGHT LOSS 

by 

Jim Maranto 

Follow Us: 

If you’d like to lose weight quick, then make sure you take the time to read 

these 17 tips for advice on how to shed the stubborn extra pounds. 

You have been through countless 

diets and tried numerous work 

out routines, but you have still not 

lost weight— sounding familiar? 

That’s because it happens to a 

lot of people. A lot of people do not stay with 

losing weight because they get bored. This 

article will give you new and interesting advice. 

1 

DO NOT SKIP BREAKFAST 

Eat your breakfast. This will keep 

your metabolism in check, and you won’t 

be tempted to reach for an unhealthy midmorning 

snack. Having breakfast each 

day prevents your body from storing away 

calories excessively. 

2 

GO LOW CALORIE AND SALT FREE 

You do not have to sacrifice flavor 

to lose weight. Food that was prepared 

specifically for dieting used to be lowsugar 

fare that was very tasteless. That 

is no longer true, thanks to low-calorie 

sweeteners and salt-free seasonings. Try 

this out if you’d like to keep eating food 

that you enjoy. 


63

It takes dedication and hard work to get clear skin. Check out these 10 tips on how to get rid of 

your acne. 

 


3 

HAVE YOUR MAIN 

MEAL FOR LUNCH 

Eat your largest meal of the day for lunch 

rather than dinner. For example, if you 

only eat soup, a sandwich or a salad for 

lunch, try eating your dinner for lunch 

and a sandwich for dinner. This allows 

your body to burn more calories because 

your metabolism is higher during the day 

compared to the evening. 

4 

KEEP YOURSELF BUSY 

When trying to lose weight, keep 

yourself busy so you have less free time 

to devote to eating or thinking about food. 

When you are sluggish, you tend to spend 

more time thinking about food and use it 

as a boredom buster. Keeping busy will 

stop this from happening. 

5 

LIVE A GENERALLY HEALTHY LIFE 

Try to live a healthy life instead of 

being focused on shedding pounds. This 

may sound like a contradiction, but when 

you focus on your health positive thoughts 

will follow. The idea of losing weight as the 

main goal can lead to cravings because of 

a feeling of lack that dieting can induce. 

Lots of diets get left behind because 

people try to do too much too fast. Gradual 

transition to a healthier lifestyle is the key 

to successful weight loss. 


6 

DO NOT EAT 3 HOURS 

BEFORE SLEEP 

A good tip to aid in weight loss is not to 

eat before you go to sleep. You aren’t 

going to burn off the food you ingest 

right before going to bed. It will instead 

become stored fat. That’s why you should 

eat supper at least 3 hours before sleep. 

Never eat right before going to bed. 

If you typically go to bed at 10, then 

no more food after 8. If you must eat 

something, stick to vegetables and water. 

It may not always be possible to follow this 

suggestion, but your best effort to follow 

this guideline is important. Inactive bodies 

store calories and fat. 

7 

GO FOR A WALK 

Walking is a great way to effectively 

lose weight. Losing weight is great for 

your cardiovascular system and it will 

help to build muscle strength. In one 

hour of walking, your body could burn 

off the calories of a small meal, which is 

approximately 500 calories. 

8 

EAT A VARIETY OF FOODS 

Provide yourself with a variety of 

foods. Eating the same thing every day is 

not only boring, but it is also unhealthy. 

Always eat lots of different foods to keep 

your diet balanced. 

9 

GET MOTIVATION AND 

ENCOURAGEMENT 

Many people who are trying to lose 

weight make the mistake of keeping it a 

secret from others. You are likely to get 

motivation and encouragement that will 

make your efforts a bit easier, if they are 

aware of what you are working towards. 

Also, they can offer you healthier food and 

beverage choices. 


65

HAVE OATMEAL FOR BREAKFAST 

Starting the day with oatmeal can 

keep your weight down. Oatmeal is great 

because it has lots of soluble fiber, some 

protein and is very filling. You’ll fill up 

and feel great. 

TRY A DIFFERENT DIET PROGRAM 

If you are struggling to lose weight 

with traditional weight loss programs, try 

an alternative like “Alli”. This substance 

prevents your body from absorbing all of 

the fat in the food you eat. Rather than 

being absorbed, the excess fats are simply 

passed out of your system when you have 

a bowel movement. This can be just the 

boost some people need to lose weight. 

REMEMBER THE 15-MINUTE RULE 

If you are hungry, think about 

waiting fifteen minutes or so before eating. 

Sometimes you may feel like eating when 

actually your body is really dehydrated 

or you are bored. Go for a fifteen minute 

walk and have a glass of water. If you are 

hungry after trying this, you should eat. 

SWITCH TO HEALTHY SIDES 

Fatty and salty dishes are served 

at most restaurants, but you can ask for 

a healthier side. Sub out a butter-laden 

baked potato for a salad, or sub out fried 

sides for tasty veggies. If you are a big fan 

of salad dressing, switch it up with olive 

oil or vinegar. This will eliminate a lot of 

calories and fat from your diet. 

TRY OUT CLOTHES 

When you go to the mall try on 

clothes that you would love to buy even if 

you cannot afford to buy them right away. 

Try on ten outfits, which is five tops and 

five bottoms. This is an easy way to burn 

off about 60 calories with minimal effort. 


MOVE AROUND THE OFFICE 

Be sure not to gain weight when at 

your job. It’s common for jobs to involve 

very little or no physical activity. You 

should try getting up and delivering papers 

yourself instead of having someone else 

do it. Not only will you feel better, but 

you will be able to maintain a healthier 

weight as well. 

KEEP A FOOD JOURNAL 

Think about keeping a food log 

or dairy, as it can help you monitor your 

caloric intake. If you keep a record of what 

you’ve eaten, you may discover problems 

in your diet that you never knew existed. 

Because everything ads up, seeing your 

food consumption will help you see what 

items you should cut back. 

USE A SMALLER PLATE 

Using a smaller plate is a good way to encourage yourself to eat 

smaller portions. Big plates seem empty when there isn’t much on them. 

A dessert plate will let you do the same but with a much smaller portion. 

As stated above, you may not be able to lose weight if you are bored with the methods 

you’ve been using. That is why it’s vital that you try new things all the time. In this article 

you were provided with new knowledge which you didn’t have. Hopefully the information 

learned here will help you attain your weight loss aspirations. 


67

12 POINTERS FOR 

PEOPLE EXPERIENCING 

CANCER 

by 


Follow Us: 

If you’re looking for info on how to deal with cancer, then these 12 tips will 

help you understand your options for managing this disease. 

Helping a loved one 

through cancer, or even 

dealing with it yourself, 

can be difficult. Use the 

powerful advice in the 

article below to better understand 

your options for managing cancer 

in the most effective way. 

1 

GET TESTED AND SCREENED 

Detecting cancer at the 

earliest possible stage is key when 

it comes to beating cancer. Always 

keep a regular schedule of tests 

and screenings so you can catch 

any existence of cancer cells at 

an early stage before it becomes 

worse. When possible, it’s also good 

to give yourself a self-examination, 

such as a breast or testes exam, to 

see if anything seems abnormal. 

Some screenings detect cancer and 

some find issues that can help you 

prevent cancer. Time flies by, and 

it is highly important to make sure 

you do these screenings and tests 

whenever its time. 


71

Read these 12 pointers and you will come to understand what causes back pain and how chiropractic care 

can give you relief. 

 


2 

QUIT SMOKING IMMEDIATELY 

It is important to quit smoking 

immediately if you are diagnosed with 

cancer. One of the worst things you can 

do after being diagnosed with cancer is 

to continue smoking or using tobacco 

products. There is no sound basis for 

assuming that continuing this unhealthy 

habit is justified by illness. Smoking 

and the poisons in the cigarette smoke 

will decrease the effectiveness of your 

treatment and make it difficult for your 

body to recover properly. 

3 

PREPARE YOURSELF FOR 

THE SIDE EFFECTS 

Before your treatment begins, make sure 

that you have a good understanding 

of how your body may change. You’ll 

be in far better mental position to 

cope with what lies ahead because 

you know and expect it. If you will lose 

your hair due to chemotherapy, discuss 

options like getting a wig with those 

who have gone through it before you. 

As you are treated for cancer, you will 

undergo many physical changes as a result 

of the treatment process. Prepare yourself 

for this. Discuss the side effects of any drugs 

or other treatments with your doctor. If 

your appearance makes you uncomfortable, 

due to lost hair or pale complexion, then 

consider wigs and makeup. 

4 

ADDRESS PEOPLE’S CONCERNS 

A lot of people are ignorant or rely 

on outdated information about cancer. 

For example, you will run into plenty of 

people who believe cancer is somehow 

contagious. Address other people’s 

concerns as honestly as you can, and don’t 

be afraid to share your own feelings about 

what you’re going through. 


5 

BE KIND AND EXPRESS YOURSELF 

Let people know how you are feeling. 

If it seems like your friends and family 

are not supporting you enough, politely 

bring up this topic with them. Be kind, but 

also specific, about what you need from 

them because they may be looking for a 

cue from you. Don’t be abusive, though. 

These are very trying circumstances. Try 

to make people act out of love. Do not 

have any regrets. 

6 

STAY STRONG AND FIGHT 

Fear of fighting the disease can 

add damaging stress to your life. Don’t 

forget, this is your life you’re fighting for. 

You will be in the best winning position if 

you refuse to give up and stay strong and 

ready to face the war. 

7 

DITCH ANYTHING WITH CAFFEINE 

Don’t drink coffee if you suffer 

from an upset stomach from your 

cancer medication or treatment. The 

caffeine in coffee will exacerbate these 

types of problems, so it is best to 

stay away from the drink completely. 

You should also try to avoid any 

other sources which contain caffeine, 

including soft drinks, tea and chocolate. 

If your cancer medications are causing 

diarrhea, then you may have to cut 

your caffeine intake, or add a food or 

supplement to counter this side effect. It 

helps you feel more awake, but it is also 

adding to the diarrhea you are trying to 

fight. To lesson the symptom, stay away 

from caffeine. 


73

8 

SHARE POSITIVE ENERGY 

If a loved friend or close family member has become a patient of cancer, don’t flip their 

entire life around and begin treating them entirely differently than you normally would. 

You will need to give cancer patients some positive energy, this will make them feel hopeful. 

Make sure you tell your family member with cancer that you love them as much as you 

can. Putting that love into words is just as necessary as helpful actions. This is a great 

way that you care and they are not alone in their fight. 

9 

DO NOT ISOLATE YOURSELF 

Do not try to conceal your diagnosis 

from your family or friends. This is not 

a time to pretend that there is nothing 

wrong and isolate yourself from the 

necessary support of loved ones. Open 

communication can provide a strong 

bond that will benefit both you and 

your loved ones. 

GET ENOUGH SLEEP 

You should try to sleep around 

eight hours each night. Treatments 

such as chemotherapy or radiation put 

extreme physical stress on you, so you 

need adequate rest to recover from 

these treatments. You can feel a lot more 

energized, and heal a lot faster, with 

a good sleep. If you need to, take a nap 

in the daytime. 

STICK TO YOUR 

REGULAR ROUTINE 

Try to remember that although you are ill, 

you are still alive and life moves on. Stick 

to your regular routine and activities for as 

much time as your body allows. If you are 

able to and your body will allow you to do the 

things you love, keep doing them because it 

will greatly increase your spirits. The pleasure 

you derive from pursuing your interest will 

help you stay upbeat and positive. 


MAINTAIN A HEALTHY LIFESTYLE 

Keeping a healthy lifestyle, even after cancer diagnosis, is a sound first step 

in coping. Being healthy includes having a balanced diet, exercising, and being 

well rested. If you can keep your body in good shape, you will have more energy to 

fight your cancer, and hopefully you can make a quicker recovery after treatment. 

Regardless of your personal circumstances, cancer is never an easy ride. Cancer is a 

killer worldwide, and has such a negative connotation attached to it that it is one word 

and can create massive fear in all people. Again, you aren’t fighting cancer alone. There 

are plenty of resources available to help you. The tips you just read about are a good 

starting point if you are feeling overwhelmed by your cancer diagnosis. 


75

10 HELPFUL TIPS TO 

DEAL WITH ASTHMA 

by 

Jim Maranto 

Follow Us: 

If you’re looking for ways to deal with asthma, then these 10 tips will help you 

manage your symptoms and cope with your condition. 

Asthma is a chronic condition 

that leads to difficulty 

breathing and can limit the 

types of activities you can 

participate in. However, you 

should know that most of the symptoms 

can become manageable if you combine 

several coping strategies along with 

effective medication. This article gives you 

tips on how to do this. 

1 

IDENTIFY YOUR ASTHMA 

Do you know what sub-type of 

asthma you’re plagued with? Being aware 

of your specific condition will help you 

combat the effects it has over your body 

day in and day out. If you have exercisedinduced 

asthma, for example, you’ll want 

to bring your inhaler with you to the gym 

or other locations where you might be 

involved in physical activity. When you 

know what triggers your asthma, you 

will be more prepared to stop attacks 

before they begin. 

2 


If you are suffering from asthma, 

it is essential that you quit smoking 

cigarettes. Smoking is unhealthy for 

everyone, however it is especially 


79

ad for asthmatics. Your lungs are already compromised from the asthma and 

adding smoke to that will cut off the vital oxygen supply your lungs need to breathe. 

Cigarette smoke will make your asthma worse. Asthmatics should also never smoke. 

Do not breathe in the vapors or any other chemical fumes. More often than not, smoke 

is going to trigger an unavoidable asthma attack. Never visit a home or establishment 

where people will be smoking, and if people start to smoke, walk out. 

Read these 10 pointers on alleviating some of the disrupting symptoms of sleep apnea and avoid the 

frustration of not getting enough sleep. 

 


3 

GET AN ALLERGY SHOT 

Know that your asthma treatment or 

medication may have to be increased a bit 

if you are suffering from allergies, hay fever 

or a cold. The side effects of many illnesses 

can flare up your asthma so bad that you 

have to have an increase in treatment. 

Your doctor might add additional 

medication until your sickness gets better. 

If you are an asthmatic who also has 

allergies, injected allergy medication may 

be just the thing you need to get relief. 

For example, Omalizumab can be used to 

keep your allergic reactions to a minimum 

and your asthma under control. 


4 

PROPER USE OF INHALER 

Take the time to understand the 

proper usage of your asthma medication, 

particularly any that is labelled as rescue 

medication. A typical asthma treatment 

plan is daily medication backed up with 

an emergency inhaler. Because you will 

have asthma for the rest of your life, it is 

important that you take your maintenance 

medication properly, and that you use 

your emergency medication correctly. 

Use the inhaler the right way. Find a good 

place and follow all of the directions that 

have been provided by the maker of the 

product. The medicine in the inhaler 

only works if it actually makes it to your 

lungs. While inhaling air, spray required 

dosage in your mouth. Be sure to hold the 

mist in your lungs for about ten seconds. 

Proper use of an inhaler is crucial if you 

suffer from asthma. You need to know that 

you can’t lightly inhale as you just spray 

it inside your mouth. Once you spray the 

inhaler you must take deep breaths for 

a couple of seconds. An inhaler is not of 

much use if you aren’t taking it correctly. 

5 

KEEP YOUR PRESCRIPTIONS 

CURRENT 

Talk to a social worker if you’re not eligible 

for any health insurance and you’re an 

asthma sufferer. Asthma medications 

are a necessity. A social worker can help 

you find an affordable way to keep your 

prescriptions current. 

6 

INVEST IN A DEHUMIDIFIER 

A dehumidifier is an excellent 

investment for asthma sufferers. When 

your home has less humidity, there are less 

dust mites, and that minimizes the chances 

of an asthma flare-up. Dehumidifiers 

cause the air in your home to become dry, 

which means less humidity. 


81

7 

KEEP YOUR HOUSE CLEAN 

Using a wet mop is superior to using 

a broom to clean your floors. Sweeping 

can cause the rise of dust and dander, 

which may trigger an asthma attack. 

Dusting with a damp cloth rather than a 

feather duster can be a considerable help 

in reducing the amount of dust and other 

things that might start an attack. The use 

of multiple (more than four) household 

cleansers can cause an increase in 

asthma attacks. Try organic cleaners 

that are free of irritating chemicals. 

Dust, pollen, allergens and other asthma 

aggravators tend to collect in bed linens. 

You can eliminate or reduce these inducers 

by washing your pillowcases and sheets 

weekly in hot water. Having fresh bedding 

will let you breathe more easily and have a 

more restful night. 

8 

JOIN A SUPPORT GROUP 

Think about becoming a member 

of a support group, whether it is online 

or somewhere local. Asthma can be quite 

debilitating, especially if the asthma is 

severe, and this condition can interfere 

with daily life. A support group will help 

you have a good time and forget about 

your condition once in a while, as well 

as as keep you informed about the 

latest innovations. 

9 

KEEP YOURSELF WARM 

Wear scarves, shawls and mufflers 

to cover your noise and mouth during 

colder weather. Proper winter wear can 

keep cold air from agitating your lungs. By 

breathing in cold air, it has been proven 

that it could trigger an asthma attack more 

so in children that are younger and suffer 

from severe to moderate asthma. 


SEE YOUR PHYSICIAN 

Asthma takes a long time to 

develop and doesn’t yield obvious 

symptoms. In fact, some people who didn’t 

even realize they had asthma died as a 

result of their initial attack. If you often 

have difficulty breathing or a persistent 

cough, it would be wise to make an 

appointment with your physician, so he or 

she can confirm whether you have asthma. 

If you do, your doctor can then prescribe 

medications to manage or treat it. 

Go to several doctors. Your primary 

physician should always be your first 

stop when dealing with asthma, but you 

may find it helpful to add a specialist’s 

knowledge. Pulmonologists, allergists, 

asthma centers and nutritionists can 

help you take advantage of the many 

treatments available to those with asthma. 

Like this article has said, if you don’t keep up 

with your symptoms, asthma can become 

life threatening. To always protect yourself, 

make sure you have an emergency inhaler 

on you at all times, and watch for allergens 

or excessive air pollution. Use the tips laid 

out here to conquer your asthma, and stop 

it from cramping your freedom. 


83


KNOW ABOUT AGING 

by 


Follow Us: 

Aging is inevitable and it may be challenging to stay self-sufficient. Make sure 

to read these 14 tips to help you find a positive approach on aging. 

Everyone ages. At 

some point in your 

life, it may become 

difficult to remain 

self-sufficient. At 

this time, it may be prudent to 

decide upon a nursing home to 

move into. Sometimes this is 

not what is wanted, but it is the 

only solution to ensure that a 

person receives the care they 

need and protect them from 

harm. Here you will get quality 

care from licensed professionals 

when it becomes too difficult 

to take care of yourself. 

There isn’t a one-size-fits-all 

aging plan, but learning some 

basic practical ideas will help 

you formulate an individualized 

plan that suits you. Make 

living longer your goal. Aging 

is perceived as negative only 

if you decide to approach it 

from this perspective. The 

following tips will help you find 

a positive approach. 


87

If you’re looking for info on how to deal with stress and anxiety, then these 14 valuable tips will help you 

manage and fight panic attacks. 

 


1 

GET ENOUGH SLEEP 

Make sure to get enough sleep 

daily. The average adult needs eight solid 

hours of sleep to feel refreshed. Lack of 

sufficient sleep can lead to depression and 

raise your risk of cardiovascular disease. 

Make sure that you get enough sleep at 

your age. You have to sleep eight hours 

every night to reduce your stress and 

balance your hormones. You may find 

yourself more irritable without the proper 

levels of sleep, and you won’t enjoy life to 

the fullest. 

2 

GET SOME EXERCISE 

Increase your physical activity by 

beginning a new exercise program. As 

you get older, your body requires more 

time and energy to maintain its strength 

and flexibility. Take at least five 30-minute 

walks each week. Add variety with strength 

exercise a couple of times a week. This 

keeps your body in shape and assists in 

keeping other aging issues at bay. 

3 

COZY AND COMFY HOME 

When you age, you often do not 

want to leave the home because it is safe. 

Your house should reflect the things that 

make you feel happy and secure with an 

emphasis on your comfort. It is comforting 

to know that your home is always there 

for you as a place of peace and relaxation. 


4 

DITCH RED MEAT 

One simple way to reduce your risk of heart disease is to eat less red meat and 

start eating more fish. Red meat contains more fat than fish. This fat sticks to the inside 

of your veins which causes plaque build-up. Fish does the complete opposite, so add it 

to your diet, and minimize your intake of red meat, as it really will help you live longer 

and healthier. 

5 

ALWAYS STAY HYDRATED 

Keep hydrated every day with adequate amounts of water. Older people are more 

likely to be dehydrated. It is very important to make sure you drink 8-10 glasses of clean 

water everyday. 

6 

LOSE THE EXTRA POUNDS 

The majority of people gain weight as 

they age. Staying on the thin side will reduce 

your risk of a host of different ailments, 

including type 2 diabetes, arthritis, and heart 

disease. You will be able to lose fat and stay 

thin, thanks to a better diet and exercise. 

7 


If you are a smoker, you should do 

whatever is necessary to kick the habit so 

that you can look your best. Smoking can 

increase the amount of wrinkles on your 

skin and will thin your lips, which will make 

you look less attractive. Smoking can also 

take years away from you, and that can 

cause you to age quicker. 

8 

HAVE AN EMERGENCY FUND 

Save up money in order to retire at 

the right time. Also save money in case 

of emergency health issues. You should 

always have an emergency fund available 

for health issues that arise in your life. 


89

9 

KEEP YOUR IDENTITY SAFE 

Do not allow yourself to be a victim of 

fraud. Con artists often target older people 

who can be vulnerable or too trusting. Always 

keep your identity safe by only letting your 

bank know your account info, shredding 

important papers with your information and 

requiring that strangers show ID before they 

come into your house. This may help protect 

you from fraud and identity theft. 

KEEP YOUR HORMONE 

LEVELS BALANCED 

When you are dealing with problems from 

aging, you should look into your hormone 

levels and how you can fix them. Hormone 

levels decline with age and can result 

in lower levels of energy, stamina and 

libido. Your doctor can help you decide 

whether hormone replacement therapy is 

right for you. 

SEE YOUR PHYSICIAN REGULARLY 

Visit your physician for check-ups often. Seeing your physician for 

a regular exam can help identify any major health concerns or potential 

diseases. If a health issue is caught early, it is usually easier to treat. 

Do not be too concerned with numbers. Your doctor is watching those 

numbers like a hawk and will alert you if something is off. If you focus entirely 

on your age, your weight, and your height, you are almost guaranteed to 

overlook the remarkable aspects of life that will sustain your mind and body. 

If your physician recommends further testing, you should follow his or her directions. 

This will keep the doctor abreast of any medical changes and concerns. It can also catch 

any serious problems early. The sooner you catch a problem, the easier time you will 

have dealing with it and fixing the situation. 



Stress can be a factor in the aging 

process. Staying relaxed and calm can help 

with premature aging. Physical activity 

also gives you a natural rush of energy and 

endorphins, making it a necessary part 

of every day. 

HEALTHY, BALANCED DIET 

One of the crucial things to keep 

in mind as you age, is what you eat every 

day. You should have a balanced, healthy 

diet that contains lean proteins, vegetables 

and fruits, healthy fats and whole grains. 

Don’t eat processed foods. Usually these 

don’t give you any worthwhile nutrients 

and it doesn’t help the aging process. 

Smart food choices are integral to 

your overall health. When you eat 

healthy foods, you will age much 

better. By choosing natural foods 

instead of junk food, it’s possible 

to feel great even as you get older. 

It doesn’t matter which method you apply 

from the above article. You should realize 

that you can handle any aging issues 

you have. It is your decision now. Don’t 

let things just happen, instead follow 

some good advice and plan for these 

changes ahead. 


91

12 POINTERS ON 

CHIROPRACTIC CARE 

by 

Jim Maranto 

Follow Us: 

Read these 12 pointers and you will come to understand what causes back pain 

and how chiropractic care can give you relief. 

Many people are interested in 

chiropractic care, but lack the 

knowledge of where to begin. If 

you want to learn more about 

it, this article can help. In this 

article, you will find some invaluable tips 

about chiropractic care. 

1 

PROPER SLEEPING POSITION 

To improve your back, think about 

how you sleep. You should also have a 

pillow to cushion not only under your head 

but your shoulders as well. Towels that are 

rolled can help support the curves of the 

body. Your bed must be quite comfortable. 

If you have problems dealing with 

chiropractic issues, you have to be sure 

you’re sleeping in the right position. 

Before bed, put a cervical pillow or rolledup 

towel underneath your neck. This 

technique allows you to maintain posture 

while you sleep. 

2 

GET OUT OF BED PROPERLY 

Get out of your bed in a proper 

manner. Start your ascent with a nice 

stretch and then slowly rise out of the bed. 

Use your arms to support yourself as you 

move your feet to the floor. This will help 

lessen the chance of injuring your spine. 


95

If you’re looking for info on how to deal with cancer, then these 12 tips will help you understand your 

options for managing this disease. 

 


Upon waking, you need to allow the back 

to wake gradually, especially if you suffer 

from skeletal problems. Stretch your arms 

and legs, rise to a sitting position slowly 

and lower your feet gently to the floor. 

3 

FINDING A RELIABLE 

CHIROPRACTOR 

Ask your doctor. Check if they know 

of a reliable chiropractor to whom he 

can refer you. Even if you don’t need a 

referral for insurance purposes, they 

can lead you in the right direction. 

Finding a chiropractor isn’t hard work. 

As a matter of fact, there are more than 

60,000 chiropractors in the U.S. at this 

very second. Chiropractic care is ranked 

number two when it comes to the largest 

healthcare professions. It is growing fast, 

too. There are more than 60,000 practicing 

chiropractors in the US. On top of that, 

as many as 10,000 students or more 

are learning the practice themselves. 

When you are seeking a good chiropractor, 

schedule a free consultation before you 

make an appointment for treatment. 

Visiting a chiropractor can have a big impact 

on your life quality. A bad one can make 

your back worse, however. Make sure to see 

someone you know is trustworthy. You want 

to personally meet up with a chiropractor 

prior to scheduling any services. 


4 

EXPECTATIONS ON FIRST VISIT 

Prior to manipulating your body in 

any way, you should have an MRI or x-rays 

to make sure there are no existing issues, 

like a bone fracture. X-rays will make sure 

that you’re ruling specific things out. If this 

doesn’t happen on the first visit, don’t let 

them manipulate your spine. Instead, find 

another chiropractor. 

5 

SWITCH TO YOGA 

If you have extreme back pain and 

do strength building exercise like sit-ups or 

crunches, you may need to replace these 

exercises. These exercises could make the 

pain worse. You might be better off trying 

yoga exercises to build core strength. 

6 

WORK-RELATED BACK ISSUES 

Perhaps you think that those who do 

hard labor are more prone to back issues 

than those who work in an office; this is 

false. One thing that can make your lower 

back hurt are your hamstrings that are way 

too tight. The hamstring tugs the pelvis 

when you stand up, and that can lead 

to lower back pain. By stretching these 

muscles, you can help prevent back pain. 

The thoracic part of the spine communicates 

stomach functions and digestion. If 

these nerves are pinched or otherwise 

irritated, digestive upset can follow. 

Chiropractic care helps fix misalignments 

so stomach function gets better. 


97

Put your knees slightly higher than the 

hips while sitting. Avoid being too straight 

or too slouched. Support that natural 

curve your body has. Using chairs with 

wheels can help you adjust position often 

and keep excessive strain at bay. 

7 

BOOST YOUR IMMUNE SYSTEM 

Are you aware that a chiropractor 

can boost your immune system? When you 

have a spine that’s in the wrong position, 

it can make your nervous system act 

wrong and that’s bad for your immune 

system. When a chiropractor does a spinal 

alignment, the blood volume increases in 

your nervous system. The improved blood 

circulation assists in your body’s ability in 

fending off infections. 

8 

COMPUTER MONITORS 

AND SMART PHONES 

To prevent issues with your neck at back, 

be sure your computer’s monitor is at eyelevel. 

Leaning over to stare at the lowered 

screen of your laptop or your smartphone 

places all of the weight of your head 

onto the sensitive muscles in the neck. 

You probably love your smartphone. It 

may actually be hurting your neck every 

time you use it. When you are constantly 

looking down at your screen, you are 

putting your head’s full weight on your 

neck muscles. Instead, your smartphone 

should be lifted so you can see it at your 

eye level. 

9 

SLEEPING POSITION MATTERS 

Sleep is an essential part of helping 

your body heal after visiting a chiropractor. 

There are many things you need to know. 

First, don’t use pillows that brings your 

chin forward and causes back pressure. 

Also, avoid sleeping on your stomach. 


BEST SHOES FOR YOUR BACK 

Wear shoes that help with back 

pain. Some people don’t wear the right 

shoes for certain activities. If you run, it is 

critical that a person wears the appropriate 

kind of footwear. The same applies to work 

situations. Shoes that are comfortable and 

that support your back are what you need. 

Finding a store that offers proper customer 

assistance can help you locate the best 

shoes for your back. 

KNEEL AND PICK UP 

Whenever you need to pick 

something up, always avoid bending forward 

from your waist. You should actually kneel 

down and pick it up. You can also kneel on 

one knee, pick up the item and rise slowly 

holding the item close. You may also just 

bend at both of your knees while having 

your feet flat to get the item picked up. 

SHOP AROUND FOR 

CHIROPRACTORS 

When you need a chiropractor, shop 

around. There are many different 

chiropractors out there. Once you find the 

ideal one, try doing a price comparison. 

Contact each office and request a 

quote. Be sure you get a complete fee 

schedule so you don’t have any surprises. 

This article has provided you with helpful 

chiropractic care advice. Remember to 

work hard and always be aware of the 

condition of your back and spine. Do not 

be afraid or live with the pain any longer. 

Schedule an appointment today. 


99


RELIEF FROM 

SLEEP APNEA 

by 


Follow Us: 

Any disturbance to 

your sleep can be 

a nightmare, but 

sleep apnea is 

one of the worst 

problems a person can face. 

Thankfully, there are lots of 

different ways a person can 

go about dealing with this 

situation and help to alleviate 

some of the disrupting 

symptoms. Read the tips 

provided below in order to 

achieve an excellent night of 

sleep. 

1 

Read these 10 pointers on alleviating some of the disrupting symptoms of 

sleep apnea and avoid the frustration of not getting enough sleep. 

EAT HEALTHY AND 

WATCH YOUR WEIGHT 

Be sure to eat well and 

maintain a proper weight 

to help control your sleep 

apnea. Most people would 

find it surprising to know 

that your diet can be a 

factor in managing sleep 

apnea. People that eat 

unhealthy are more likely 

to have worse sleep apnea. 


103

If you’re looking for ways to deal with asthma, then these 10 tips will help you manage your symptoms and 

cope with your condition. 

 


Weight loss can make a huge difference 

in sleep apnea symptoms. For people who 

are overweight, sleep apnea is much more 

prevalent especially people with a larger 

neck circumference. If you shed some 

pounds you will see that your airways will 

not be as constricted. 

2 

CHANGE YOUR SLEEPING POSITION 

How you sleep can determine how 

many sleep apnea occurrences you have. 

Having a proper sleep position is necessary. 

Use a foam wedge or body pillow to lift your 

upper body. Alternatively, you can elevate 

the upper portion of your bed a few inches. 

Sleep with your body perpendicular to the 

bed. Many people who have sleep apnea also 

sleep looking straight up. The tissue in your 

throat and mouth can wind up obstructing 

your air passage when you sleep on your back. 

Side-sleeping can improve your breathing. 

If you usually sleep on your back, make a 

conscious effort to change your ways. 

3 

DON’T TAKE SLEEPING PILLS 

Avoid sleeping pills when you find 

out you realize you are diagnosed with 

sleep apnea. You will relax your throat 

muscles this way and you will not get as 

much from your sleep. These pills can lead 

to a very dangerous situation if your case 

is bad, especially when tempted to try and 

get a good night’s sleep. 


4 

GET A CPAP MACHINE 

Getting a CPAP machine is no cause for concern or embarrassment. You will need to 

quickly get used to using it front of those who are closest to you. Using this machine is for your 

own good, and anyone who pokes fun at you for needing it should probably not be your friend. 

If you’re a sleep apnea sufferer undergoing CPAP treatment, don’t forget to take your 

machine along if you’re going to the hospital. If the hospitalization was planned or for an 

emergency, you should still be sure that your CPAP and your mask are brought with you 

to be used while you’re there. It already has your pressure settings dialed in, and your 

mask is something your used to wearing at night. Doing so will make your hospitalization 

easier because you can continue to do your CPAP therapy. 

5 

ADDRESS SINUS OR ALLERGY ISSUES 

If you have sinus or allergy issues, 

this may be causing your sleep apnea. 

Sleep apnea is already robbing you of 

your ability to breathe well during your 

sleep. There’s no reason to compound 

your troubles by suffering through 

other problems that make it harder to 

breathe. Addressing nasal problems 

ensures you a better chance at sleeping 

from dusk until dawn problem-free. 

Use nasal spray if you have a nose issue. 

It may offer a couple nights of relief. 

However, you should not use these sprays 

for an extended period of time to avoid 

irritation. Head to your pharmacy to see 

what your options are to deal with your 

nose bothering you in your sleep. 

6 

REDUCE YOUR SNORING 

Devices intended to prevent 

snoring may be of some use. While apnea 

involves complete blockage of the airways, 

snoring is similar in that partial airway 

obstruction is what causes it. As you can 

guess, devices that help one will help with 

the other. Your sleep apnea may benefit 

from the use of a stop snoring device. 

People that snore or have sleep apnea can 

play a musical instrument to help. This not 

only can help soothe your body, but it can 

also reduce the symptoms of sleep apnea. 

Taking up an instrument can help you with 

controlling your airways. 


105

7 

DO TONGUE EXERCISES 

Certain tongue exercises can 

decrease sleep apnea symptoms. Try 

pressing your tongue to the top of your 

mouth and holding it there for a minimum 

of three minutes. This should strengthen 

both your tongue and throat muscles, 

which helps them to not relax while 

you’re asleep. 

8 

RELAX BEFORE SLEEPING 

Sleep apnea can often cause anxiety; 

if this affects you, consider taking a bath 

before bed every night. Taking a hot shower 

or bath can help relax you and alleviate 

some of your sleep apnea symptoms. This 

will make it easier to fall asleep and get the 

good night’s sleep you deserve. 

9 

TREAT AND CORRECT 

YOUR SLEEP APNEA 

Take action and find a treatment for your 

sleep apnea. Sleep apnea can be potentially 

dangerous if it left untreated. Do not let it 

get worse. Go to a doctor and follow his 

or her recommendations. Sleep apnea 

can be controlled with proper attention. 

Certain cases of sleep apnea can be treated 

with corrective oral devices. Sometimes, 

a person’s jaw is genetically shaped to 

encourage sleep apnea. When a device to 

re-align the jaw is used during sleep, more 

air can be allowed in. 


SLEEP ON YOUR SIDE-SLEEPING 

Sleep apnea patients should 

not sleep on their backs. A common 

sleeping position for most people 

suffering from sleep apnea is on 

their backs. As a result, it’s easy for 

airways to get blocked. Prop yourself 

on your side using pillows or cushions. 

Sleep on your side in order to get 

some better sleep. When sleeping on 

the back, throat and tongue muscles 

are more likely to block your airway. 

Try to fall asleep on one of your sides 

to see if your symptoms get better. 

Stay in touch with your doctor after you 

are diagnosed with sleep apnea. Your 

physician can give you information, tips 

and suggestions about dealing with the 

apnea. If you plan on attempting a new 

treatment, meet with your doctor a month 

after trying it to discuss its effectiveness. 

In these busy times, you need all the 

energy you get to push through the day 

and meet all of your obligations. Try not to 

let sleep apnea affect your daily routine. 

Use what you’ve learned here to help you 

begin to feel better. 


107

16 TIPS ON HOW TO MAKE 

ROOM IN YOUR LIFE FOR 

GOOD NUTRITION 

by 

Jim Maranto 

Follow Us: 

The best way to improve your general health is through good nutrition. Read 

this article and learn how you can make room for a healthy diet. 

People who believe adopting 

a healthy diet is too hard are 

often the same ones who 

know absolutely nothing 

about nutrition principles. 

Find out the facts first, and move forward 

from there. Use the tips in this article to 

improve your diet. 

1 

CHOOSE A LOW-CALORIE 

SALAD DRESSING 

Salad is widely known as a health food, 

however its benefits are often completely 

negated by calorie-laden dressings. There 

are many creamy dressings that contain 

much fat and not enough nutrients. Instead, 

choose a vinaigrette dressing or make your 

own with vinegar and olive oil. Walnuts can 

also inject taste into your salad, along with 

other fruits and vegetables. 

2 

LOAD UP ON VITAMIN B12 

Get proper amounts of vitamin 

B12 to have adequate red blood cell 

production. Vegetarians and seniors are 

often deficient in this important vitamin. 

People suffering from anemia are also at 

risk. Healthy, natural breakfast cereals 

often contain B12, and of course, you can 

always take a supplement. 


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Read this article on yeast infection and learn how you can manage the uncomfortable symptoms 

when they pop up. 

 


3 

DRINK MORE WATER 

Remember to encourage them to 

drink plenty of water during the day. Milk 

or juice is fine occasionally, but water is 

the best go-to-drink. Milk and juice when 

consumed during the day tends to make 

kids not as hungry during meal time. 

4 

EAT FOODS HIGH IN ZINC 

To get well sooner after being sick, 

eat anything with good levels of zinc. Zinc 

helps dramatically enhance your immune 

system, which helps your body feel better 

faster and protects it from any potential 

illnesses. You can find zinc in wheat germ, 

peaches, strawberries, and pumpkin 

seeds. As an added bonus, you’ll get loads 

of antioxidants, which are essential for 

getting rid of free radicals. 

5 

COOK MUSHROOMS WELL 

Mushrooms must be properly cooked 

before they are consumed. This assists 

in breaking down the carcinogens which 

mushrooms are made of. Unfortunately, this 

could harm your body. It’s important to stay 

as healthy as you can, as this can directly 

affect fat burning abilities in your body. 


6 

GO EASY ON THE CORN SYRUP 

When looking for ways to reduce 

your sugar intake, you should focus on 

avoiding foods and beverages that are 

loaded with corn syrup. There are many 

foods and condiments that include corn 

syrup so make sure you take the time to 

read the ingredient lists on food labels. 

7 

SWITCH TO HEALTHY SNACKS 

It is much better to snack on fresh 

fruits and vegetables. Low fat foods are 

usually full of sugar substitutes. If a food is 

low in calories, see what they used instead. 

Learn to limit sugary snacks and substitute 

healthy ones. Better nutrition starts with 

cutting down on foods that are not healthy 

for you and then, replacing them with 

better options. Establishing a specific limit 

will help you attain your nutritional goals. 

8 

GET MORE BROCCOLI IN YOUR DIET 

For a tasty side dish to any meal, 

consider broccoli. It has properties that 

are known to prevent cancer and it has 

plenty of other important vitamins and 

minerals. Be careful in how your prepare 

it. A quick steam or a little time in the 

microwave will do. Once overcooked, all 

nutritional value is lost. 

9 

CHECK THE LABELS 

Be wise when shopping for wholegrain 

foodstuffs. Color should not, by itself, 

give you the impression that something is 

whole grain. Many times companies will 

label products as whole grain when they 

aren’t. This is why you should carefully read 

the nutrition information on the package. 


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SUBSTITUTE POTATOES 

WITH SWEET POTATOES 

Use sweet potatoes instead of potatoes 

to get that starchy, comforting flavor 

without all the carbohydrates. You can 

mash them or use them to make fries. You 

should serve them with sugar and butter 

on the side. They also have healthy, antiinflammatory 

qualities. 

DO NOT UNDER EAT 

You must be sure you eat enough 

food. Many people concentrate on not 

eating too much, but eating too little 

can also be dangerous. Under-eating 

drops your blood sugar levels and makes 

you susceptible to cravings. Be sure 

that you eat six times every day to keep 

things regular. 

UPGRADE YOUR BREAD RECIPE 

Give your bread recipes a 

nutritional upgrade by substituting whole 

wheat flour for half the flour the recipe 

calls for. This will give your bread a good 

nutritional boost without sacrificing 

lightness of texture. You can also make 

bread more nutritious by cutting back on 

the sugar used, and switching shortening 

out for applesauce. 

NOURISH YOUR SKIN 

Zinc, selenium and L-Carnitine are not widely known nutrients that are good for 

the skin. L-Carnitine must be taken in capsule form. Zinc is present in popular foods like 

eggs, nuts, whole grains and mushrooms. Selenium is often found in the soil that grows 

vegetables. Hydroponically grown plants might not necessarily contain selenium at all. 

By eating a balanced diet of naturally grown foods and supplementing with L-Carnitine, 

you can provide yourself with a good nutritional balance. 


FIVE A DAY 

The cornerstone to good nutrition 

is based on the number five. You should 

eat that many servings of vegetables 

and fruits in a day. That may sound like 

a lot, but a serving is probably less than 

you think. A single 8 ounce glass of 100% 

orange juice is one full serving. 

STAY MOTIVATED AND FOCUSED 

Be motivated in order to have 

your diet and work out work for you. If 

you have these two things, you should 

find success. If you’re motivated to 

stay with your program, you’ll find it 

less difficult to workout consistently. 

You should make time every day to 

exercise; it is also important to try and 

work out at the same time each day. 

Decide on a time that works for you, 

and pick exercises that you like to do. 

Being strong willed, focused, and persistent 

all impacts your ability to work out. These 

things aren’t about physical strength, but 

mental strength. In that regard, you can see 

that how you perceive exercise contributes 

greatly to how successful you will be. It is 

important to keep your brain stimulated in 

order to live a long healthy life. 

ALWAYS EAT HEALTHY 

The best way to improve your health is through good nutrition. Try eating 

plenty of fish, whole grains and produce. You will be healthy by eating these foods. 

Like many areas of life, the key to learning to eat a healthy diet is getting the right 

knowledge. Understanding proper eating makes attaining a healthy lifestyle simpler 

than you may have imagined. Heed the advice found here, and your food quality will 

improve along with your general health. 


115

10 GREAT WAYS TO 

GET RID OF 

YOUR ACNE 

by 


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It takes dedication and hard work to get clear skin. Check out these 10 tips on 

how to get rid of your acne. 

Take back your 

self-esteem and 

skin health by 

following some of 

the helpful tips 

below to banish acne from 

your face forever. Having 

clear, acne free skin takes 

dedication and hard work. The 

beautiful results that you end 

up with will make your hard 

work worth it. 

1 

DON’T TOUCH, PICK, 

OR POP YOUR PIMPLES 

Your hands contain dirt 

and oils, so whenever 

possible avoid touching 

your face. Break yourself of 

unconsciously bringing your 

hand to your face, as well. The 

dirt becomes trapped in the 

pores causing inflammation 

that can lead to breakouts. 

Acne symptoms may be 

reduced if one can avoid 

touching one’s face. Never 


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If you’d like to lose weight quick, then make sure you take the time to read these 17 tips for advice on how to 

shed the stubborn extra pounds. 

 


pop any pimples that have already 

developed. If you avoid touching your 

face, you will avoid transferring bacterias 

from your hands to your face and reduce 

the production of oil. By keeping your 

fingers and hands away, you can help to 

avoid the painful irritation and infection 

that can result. 

2 

DRESS FOR CONDITIONS 

Extreme temperatures, especially 

heat and humidity, can prompt acne 

breakouts. When it is warm outside, 

your body will sweat more. Sweat 

clogs pores and irritates your skin. 

This can result in an acne flareup. 

Cold weather can sap moisture from 

your skin. Both of these situations 

are detrimental to your skin’s health. 

Try to wear only natural fibers and 

dress for conditions. With a combination 

of increased humidity or extreme 

temperatures and man-made fibers that 

keep heat and sweat trapped close to your 

skin, acne outbreaks can occur for many 

people. Weather can really wreak havoc 

on the skin, but proper clothing can help 

reduce acne problems. 

3 

GO AU NATUREL 

Want to reduce your break-outs? 

Skip your makeup for a few days. If you 

must wear make-up, avoid oil-based 

makeup. It is tempting to try and hide 

acne under layers of make-up, but it tends 

to cake and clog pores. Staying away from 

makeup all together is the best way to 

keep your pores clean and healthy. 


4 

CLEAN TOWELS, WASHCLOTHS, 

AND BEDDINGS 

In an effort to prevent acne, take care 

to wash items that come in contact with 

your skin, such as towels, washcloths 

and bedding. Linens have the ability to 

trap bacteria that can be the cause of 

your acne symptoms. Also, do not wear 

the same clothes for very long otherwise 

harmful bacteria will start to form. 

Changing your linens on your bed can have 

amazing effects on your acne problems. 

These oils get on your pillowcases and 

sheets. They then find their way back to 

your skin. Wash linens often to stop this 

transfer loop. 

5 

USE NATURAL REMEDIES 

Switching to natural facial products 

is the best option if you are constantly 

struggling with acne. The problems with most 

store bought products are the chemicals 

they put in them which may cause your skin 

to become worse. This will cause the pores 

to become blocked, which, in turn, causes 

more acne. Some natural products have an 

antibacterial effect, which can heal the skin. 

A good home acne treatment you can try 

is honey. Mix some honey with cinnamon 

and put it on your face. After about 10 

minutes, rinse it off. It will give your skin a 

smooth appearance and get any waste or 

excess oil off of your face. 


121

6 

FOLLOW A CLEANING ROUTINE 

To keep your face acne free, you 

have to commit to a strict cleaning 

routine. You must schedule the time 

to keep your skin as clean as possible. 

Cleanse your face every morning and 

each night using a cleanser appropriate 

for your skin type. Do not go overboard 

with washing your face or you could 

make things worse. Keeping a clean face 

is one of the best defenses against acne. 

Tea tree oil can prevent acne from forming 

when applied to acne-prone areas. A 

natural astringent, tea tree oil will not 

dry out your skin. If you suffer from acne, 

choose a skin care product containing 

salicylic acid. When combined with beta 

hydroxyl acids, the salicyclic acid helps 

cause skin cells to shed more rapidly, 

revealing the clear skin underneath. 

7 


Chances are good that your 

acne is related to stress. That is why 

it is so important to take the time out 

to relax sometimes. Taking part in an 

enjoyable activity will help with hormonal 

balance and reduce stress, which can 

aggravate acne. Acne suffers should 

also cut back on cigarettes and caffeine. 

Try to avoid unnecessary stress. Stress 

actually worsens acne. You will want to 

include a form of stress-fighting exercise, 

such as meditation, into your daily routine. 

Exercise can help relieve stress. 

8 

BALANCED DIET AND 

DAILY WATER INTAKE 

Drinking plenty of water is an important 

part of protecting against acne problems. 

A person’s body requires a lot of water, 


a minimum of eight glasses per day. 

Dehydration is caused by an insufficient 

water intake. Dehydration makes acne 

problems worse because when the skin 

lacks moisture, dead skin cells remain on 

the skin. The accumulation of dead cells 

can lead to flare ups if they stay on the skin. 

A diet that contains fruits, vegetables, lean 

protein, and whole grains will help your 

body get rid of acne. Also, you should drink 

a lot of water. This will help moisturize 

your skin and keep your system detoxified. 

Also, get a moderate amount of sunshine 

every day. About 10 minutes is enough. 

9 

USE ICE CUBES 

An ice cube wrapped in a washcloth 

and applied to the skin for 20 minutes can 

help with pimples. The cooling properties 

of ice are effective for treating redness and 

swelling. Also, ice can numb any painful 

blemishes you may have. Ice is a workable 

alternative to chemical-based topical antiinflammatory 

creams because no potential 

irritants are being added to your skin. 

DON’T PICK YOUR PIMPLES 

Above all, don’t make your acne worse. Resist the temptation to pick at it. Use 

one of the many acne treatments that are available. You risk infecting your acne and 

causing a scar if you bother your pimples. You could also get scars or discoloration. 

Don’t pick at pimples on your face, as it can make your affliction worse. Popping your 

pimples can cause bacteria to spread to other areas of your face. If you pick the same spot 

often, you can wind up breaking the skin and once the spot heals you will be left with a scar. 

As was mentioned in the above article, acne can become one of those things that lowers 

your self-confidence and takes over your life. If you apply some of these tips to your life, 

you should experience some positive results. 


123

TUNE IN 

FOR OUR 

NEXT 

ISSUE! 

• 7 PRINCIPLES FOR STARTING A 

HEALTHIER DIET 

• 6 TIPS FOR TAKING PROPER CARE OF 

YOUR EYES 

• 7 METHODS FOR EASING YOUR 

ARTHRITIS PAIN 

• AN 8-PART OVERVIEW OF WHY YOU 

SHOULD START JUICING TODAY 

• 7 TIPS FOR LIVING COMFORTABLY 

WITH ASTHMA 

• AN 8-PART GUIDE ON DIABETES AND 

MANAGING YOUR CARE 

• 9 SOLUTIONS FOR YOUR WORRIES 

ABOUT INSOMNIA 

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The January edition of 

Life Essentials Magazine 

will be available this winter.

Life Essentials Magazine - December 2016

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