Life Essentials Magazine - September 2017

13 EVERYDAY TIPS FOR BACK PAIN RELIEF 

Issue 21 I September 2017 

10 SELF-CARE STRATEGIES FOR 

MANAGING 

SLEEP APNEA 

9 BEAUTY TIPS FOR 

GORGEOUS HAIR 

AND SKIN 

13 STEPS FOR 

PERSONAL 

DEVELOPMENT 

SUCCESS 

12 THINGS YOU SHOULD KNOW 

ABOUT EYE CARE 

13 POINTERS FOR 

HEALTHIER 

SKIN 

13 DO’S AND DON’TS FOR MUSCLE September BUILDING 

2017 | 1

2 | September 2017

September 2017 | 

3

CONTENTS 

ISSUE 21 • SEPTEMBER 2017 

06 

EDITOR’S NOTE 

07 

13 SIMPLE WAYS TO 

DEAL WITH ARTHRITIS 

15 

13 TOP TIPS FOR 

GETTING RID OF 

CELLULITE 

24 


GORGEOUS HAIR AND SKIN 

30 

13 LIFESTYLE TIPS FOR 

DEALING WITH DIABETES 

38 

46 

54 

12 THINGS YOU SHOULD KNOW 

ABOUT EYE CARE 

13 STEPS TO BEATING 

INSOMNIA 

13 GREAT TIPS TO GET RID 

OF YOUR ACNE

CONTENTS 


MANAGING SLEEP APNEA 

62 

13 STEPS FOR PERSONAL 

DEVELOPMENT SUCCESS 

70 

13 DO’S AND DON’TS FOR 

MUSCLE BUILDING 

78 

13 STRATEGIES FOR 

COPING WITH TINNITUS 

13 EVERYDAY TIPS FOR 

BACK PAIN RELIEF 

13 NUTRITION 

POINTERS TO KEEP 

YOUR BODY HEALTHY 


HEALTHIER SKIN 

A 13-PART GUIDE ON 

HANDLING ALLERGIES 

86 

94 

102 

110 

118

Issue 21 I September 2017 

Editor 

Margaret Dunham 

Writer 

Jim Maranto 

Head of Creatives 

Nyvia Ross 

Graphic Designer 

Michael Juanson 

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 

Life Essentials Magazine content cannot 

be copied or reproduced in any form 

without the written permission of the 

publishers. Life Essentials Magazine 

editors and publishers shall not be held 

liable for any unsolicited materials. All 

prices and specifications published in 

this magazine are subject to change by 

manufacturers, agency and retailers. 

Welcome to the September 2017 issue of Life Essentials Magazine! 

Fall is officially on it’s way this month and we’re excited for what it 

brings. Together, let’s make this season the one that brings stubborn 

life issues to a grinding halt. 

In the previous issue, we took on easy ways to treat eczema, manage 

diabetes, steps to sustaining an ideal fitness lifestyle, and more. We 

touched on diet habits to improve your nutrition, dental care pointers, 

and steps for obtaining beauty from the inside. In this release, we’re 

all about handling allergies, pointers for healthier skin, coping with 

tinnitus, and more. 

Life Essentials Magazine is where you need to be to solve a myriad 

of headaches in your life. From chronic pain to 

medical conditions, to even just self-esteem, 

you’ve come to the right place. Thanks for reading, 

and be sure to have a look at our next issue! 

Regards, 


MARGARET DUNHAM 

Editor 

Life Essentials Magazine 

EDITOR’S NOTE 


13 SIMPLE WAYS TO 

DEAL WITH 

ARTHRITIS 

by 


Follow Us: 

Were you recently diagnosed with arthritis? Read this article for some useful 

tips on how you can cope with this painful chronic condition. 

Ar t h r i t i s 

diagnoses have 

risen quite a bit 

over the years. 

Arthritis is a 

condition that makes your 

joints swell up, causing large 

amounts of pain and making 

it hard to move around. 

This article discusses some 

useful ways to cope with 

arthritis so that you - a 

person - can maintain a 

good quality of life. 

1 

TRY YOGA AND GET 

PHYSICAL THERAPY 

Try going to yoga as a 

new hobby. Yoga is a 

great therapeutic practice 

for so many ailments 

including arthritis. The easy 

stretching of yoga relieves 

the aches and pains of 

people living with arthritis. 

Physical therapy is 

recommended to anyone 


7

If you want to improve your attitude towards life, then read these tips on how you can use personal 

development to achieve great success in life. 

 

CLICK HERE TO LEARN MORE 

who has arthritis. A physical therapist can 

develop workout routines with you that will 

improve joint flexibility and reduce the pain 

and inflammation associated with arthritis. 

Follow their directions to a tee, and you 

will be able to get your life back to normal. 

If your child is diagnosed with arthritis, you 

need to pursue all outlets of treatment, 

including pain relief medications, exercise, 

and physical therapy. It is imperative 

that youngsters with rheumatoid arthritis 

stay active and flexible while learning 

to prevent further damage or pain to 

their joints. 

2 

GET ADEQUATE SLEEP 

If you have arthritis, make sure to 

get a good nights sleep. Without enough 

of it, your body is compromised, and you 

will feel the punishing side effects. Get no 

less than eight hours of sleep. Get even 

more if the day was particularly stressful. 

When you wake up feeling rested, you will 

feel less pain and more energy. 

3 

KEEP A DAILY JOURNAL 

If you have rheumatoid arthritis, 

start a daily journal. Some events, foods, 

or activities can cause arthritis to flare 

up, and having a diary will let you know 

what the cause is. It can also work to learn 

what will help control your symptoms. You 

should also take this diary along when 

you visit your doctor so that he has more 

information to build a better treatment 

plan with you. Think of this diary as a very 

useful tool. 

4 

PAY ATTENTION TO YOUR JOINTS 

Arthritis pain can make everyday tasks 

appear to be insurmountable. If you need 

to move something, you should request 

some assistance. If no one is available 

to help, try sliding the object instead of 

lifting it. You can preserve the flexibility 


of your joints and avoid a lot of distress 

simply by being mindful of situations 

likely to cause irritation or flare-ups. 

If you are like the typical arthritis sufferer, 

you are likely trying new treatments and 

coping methods all the time. Take note of 

where your pain lies on the scale of 1 to 10 

before trying any new treatment. This way, 

you will be able to evaluate the treatment 

effectively. You’ll have a definite starting 

number for pain and will be able to tell 

whether that number has changed after 

the treatment. 

5 

DO HOT AND COLD TREATMENTS 

You need to reduce the swelling of 

your joint to ease the pain which is achieved 

by using both hot and cold treatments. Try 

these treatments periodically; over icing 

or intense heat can cause other issues and 

make pain worse. Strive for no more than 

twice each day. 

6 

GET RID OF WORN-OUT SHOES 

Get rid of any worn shoes or those 

that you have used for a year or more. 

Worn-out shoes do not provide the 

support and cushioning that your feet 


9

need, and that jarring and pounding reverberates through your body into your joints. 

This can lead to added pain for people living with arthritis. 

7 

USE TOOLS TO HELP WITH DAILY TASKS 

Be sure to get equipment that will help you with daily tasks. Getting the proper 

tools can help anyone who has arthritis perform any task. Shoe horns, zipper pulls, 

electric can openers, and special pens and knives are just a few examples of products 

out there for people living with arthritis to go about their daily lives. Spend some money 

on these and your life will quickly get better. 

8 

MONITOR YOUR VITAMIN LEVELS 

When you go to the doctor, have him 

check for vitamin or mineral deficiencies. 

Arthritic flare-ups are more likely when 

your body has low levels of iron or other 

vitamins, such as B12. By monitoring these 

levels and keeping them in check, you can 

avoid painful flare-ups. 

9 

WORK IN SHIFTS 

A great way to avoid arthritis pain 

is to work in shifts. Keep your eye on the 

clock and only work for a few minutes 

at a time. If, for example, you are doing 

some household chores, set the timer to 

no more than 10 minutes of hard labor, 

then give yourself a nice break. A lot of 

people will attempt to ignore their pain to 

complete a task in a single sweep, but this 

will probably hurt you. 

RUB CASTOR OIL ON JOINTS 

Castor oil rubbed into the joints 

is an age-old treatment for arthritis 

pain. Castor oil has a lot of benefits for 

the joints; it can help you a great deal! 


However, even the act of massaging 

the oil has its own benefit. Massaging 

reduces swelling and pain and increases 

blood circulation. Castor oil is excellent in 

helping overcome stiffness. 

QUIT SMOKING IMMEDIATELY 

Smoking can aggravate the swelling 

and the pain of arthritis, so it is best to 

stop. Some studies show a relationship 

between smoking and arthritis. Smokers 

have more issues with joint swelling and 

arthritis pain than nonsmokers. If you 

currently smoke, consider quitting to help 

improve your symptoms. Doctors can give 

you medication that can help if you’re 

having trouble stopping on your own. 

STAY PRO-ACTIVE 

Staying pro-active is important for 

you and your arthritis, you want to make 

sure you create a good arthritis therapy 

program. With millions of people who 

suffer from arthritis and so many kinds 

of arthritis, there are endless variations 

in pain levels, symptoms, and needs. Take 

time to do research on techniques that 

might alleviate your specific issues. 

SEE A NUTRITIONIST 

Make an appointment with a 

nutritionist to discuss an anti-inflammatory 

diet. It should include a lot of Omega 6 

and Omega 3 fatty acids. Talking with a 

nutritionist can also get you started on a 

plan to maintaining an ideal weight. You 

should educate yourself on all the foods 

you should eat when you have arthritis. 

As stated before, the number of people 

with arthritis has risen in recent years. 

It could be because of society’s poor 

exercise and diet coupled with a growing 

population of older citizens. Implementing 

the advice found in this article can help 

you treat arthritis and the various effects 

it has, while also improving the quality 

of your life. 


11



13


13 TOP TIPS FOR 

GETTING RID OF CELLULITE 

by 

Jim Maranto 

Follow Us: 

If you’d like to get rid of your cellulite, then make sure you take the time to 

read these 13 tips on how to battle this orange-peel skin. 

What gets you so worked up 

you could scream? If it is the 

constant battle with cellulite, 

then you are about to get 

some much-needed advice 

that can help. The advice shared here can 

help you fight your battle. 

1 

DRINK MORE WATER 

This works best when it is done 

as a preventative measure. Drinking 

plenty of water helps to hydrate your 

skin. Toxins cause cellulite; water helps 

to flush the toxins from your body. Work 

on drinking no less than six glasses daily. 

Because there isn’t too much that can 

be done to rid yourself of cellulite, 

you should concentrate on your skin. 

Drinking water and getting enough 

vitamins can boost elasticity and help 

it appear smoother. Because men have 

thicker skin, they are less prone to 

cellulite when compared to women. 

Eat foods that include healthy oils and 

stay hydrated. Do you know the reason for 

this? It’s because the dimpling emblematic 

of cellulite is mitigated by good hydration. 

With the right hydration, your body 

“plumps” up your skin so that those 


15

Allergies are triggered by a lot of different factors. If you want relief, read this article for some tips on 

reducing your allergy symptoms. 

 

CLICK HERE TO READ MORE 

dimples aren’t as easy to see. It is simple 

and effective. 

2 

SWITCH TO GREEN TEA 

If you are a tea drinker, try 

moving over to green tea to help you 

battle cellulite. It contains many great 

ingredients that can help boost the 

body’s fat-pocket breaking abilities. This, 

of course, means you’ll have to deal with 

less cellulite. If you’d like, you can also 

purchase capsules of green tea which are 

even more powerful! 

3 

HAVE A HEALTHY DIET 

Make sure that your diet is healthy 

if you want to combat cellulite. High fiber 

foods, especially whole grains, are all good 

at helping your body eliminate toxins that 

make cellulite worse. Drinking water can 

also rid your body of these toxins. 

4 

EAT FOODS RICH IN LECITHIN 

Eat food that contains lecithin in 

order to repair dermal cells. Lettuce, soy, 

and apples contain abundant amounts of 

lecithin. Having a salad with these foods 


is a great choice for a very healthy lunch. 

Improving the quality of your diet can 

help you to reduce and keep cellulite from 

happening. Foods rich in lecithin help 

diminish cellulite. Eggs, lettuce, peanuts, 

and spinach have lecithin in them so your 

skin can be kept smooth. Do not eat fast 

foods and junk foods during the day. 

5 

QUIT SMOKING FOR GOOD 

Smoking is not good for your body 

or your cellulite. If you already have 

cellulite, smoking makes it worse. Not only 

does smoking introduce toxins into your 

skin, but it also makes it tougher. Cellulite 

becomes worse when the skin is not 

flexible. Smoking also worsens wrinkles 

and other aging symptoms. If you have 

trouble quitting, talk to your doctor, and 

he or she can help you figure out a plan. 

Your smoking habit needs to end. Smoking 

can make it difficult for the body to break 

down toxins. Your skin won’t be elastic, 

which is what causes cellulite. Find a way 

to eliminate smoking from your life to 

fight cellulite, as well as to improve your 

overall health. 

6 

USE NATURAL TREATMENTS 

You can create a natural anticellulite 

treatment using brown sugar, 

coffee grounds, and olive oil. First, you 

would apply the olive oil to your skin; then 

you would apply the brown sugar and 

coffee grounds on top of that. You want 

to massage it into your skin and then use 

warm water when rinsing. This moisturizes 

the skin and staves off cellulite. 


17

7 

CONSIDER TANNING YOURSELF 

Tanning is a great way to hide 

cellulite. Tanning isn’t going to make things 

disappear, but it can hide it. Because too 

much sun can be dangerous, consider 

using a self-tanning lotion. Always be 

smart and aware of which brand you use. 

8 

ADD CARDIO EXERCISES 

TO YOUR WORKOUTS 

Add cardio exercises to your daily 

workouts. If you are only doing low 

impact exercise, you may not be doing 

all that you can to combat cellulite. Highimpact 

cardio is necessary, even if you 

do them a little bit throughout the day. 

These exercises can tighten up your skin 

and rid your body of fat. 

9 

DITCH THE BREAD AND TABLE SALT 

Remove the bread from your 

daily diet for a month if cellulite is a 

problem of yours. Bread is turned into 

sugar by the body, which can then be 

deposited onto your problem areas as 

cellulite. Try eliminating it completely 

from the table, and see if it makes a 

significant difference in your cellulite. 


Toss out the table salt if you are battling 

cellulite. Because salt leads to water 

retention, this compounds the problems 

associated with cellulite. Try to find lower 

sodium salts or just use sea salt. It is 

tastier than table salt. 

TONE PROBLEM AREAS 

Tone the muscle groups on your 

thighs, buttocks, and legs if you wish to 

diminish the look of cellulite. Lunges, 

squats and other simple exercises can 

tighten the skin in those areas and make 

them stronger. Exercising can slim and 

strengthen these areas if they have lots of 

excess fat. 

UNDERGO A DETOX PROCESS 

Your entire body will feel great 

after undergoing a detoxification process. 

There are many ways you can go about 

this; you simply need to find one that is 

suitable. Removing the toxins from your 

body can do wonders for helping your body 

work right. 

NEVER EAT CARBS BEFORE 

WORKING OUT 

You could diminish the fat release in the 

body during exercise if you do. This can make 

things worse in terms of cellulite. The best 

time to eat carbs would be around 5 minutes 

after completing the exercise routine. 


19

AVOID EATING TOO MUCH 

SATURATED FATS 

Cheese, cream, and butter all have 

saturated fat. Your body is not able to 

break these foods down very easily. Also, 

these foods can lead to cellulite along 

with other more serious health problems. 

To help rid yourself of cellulite, pay 

attention to how you live your life. Many 

people will try to sell you quick fixes for 

cellulite, but not all of these are proven to 

be effective. The best way to avoid cellulite 

is to eat a well-balanced diet and exercise 

regularly. Try not to stress yourself out 

too much as stress can affect hormone 

production and lead to more cellulite. 

With the personalized tips in this 

article, it is hard to go wrong. People 

who have battled cellulite on their own 

have compiled the given tips. You just 

have to be committed and use what you 

have learned. 



21



23


GORGEOUS HAIR 

AND SKIN 

by 


Follow Us: 

If you want a more confident and beautiful you, then this article will give you 

some advice on routines that will make you a beauty pro in no time. 

Many people would 

like to look their 

best the vast 

majority of the time. 

Nothing is better 

than looking at yourself in the 

mirror and being proud of what 

you see. All kinds of products 

and advice exist when it comes 

to beauty. The article below 

provides some of these things. 

1 

EXFOLIATE BEFORE 

TANNING 

Exfoliate your skin before you 

apply a fake tan. This will make 

your skin more smooth and will 

get rid of any dead skin. Your 

tan will look even and far more 

natural this way. It keeps the 

look fresh for longer, too. 

2 

AIR DRY HAIR 

WHENEVER POSSIBLE 

Keep your hair soft by avoiding 

heat damage. Let it naturally 

air dry whenever possible. 

Blow dryers, straighteners and 


curling irons wreck havoc with the natural 

moisturizers in your hair and drys out the 

scalp. When a blow dryer is a necessity, use 

it on the lowest setting. Doing this ensures 

your hair will remain soft and smooth. 

If you use a blow dryer to style your hair, 

use a styling product that protects your 

hair from the heat. You can find this in 

generic stores like Wal-Mart or Target. It’s 

used to prevent split ends and help your 

hair dry quicker. It is used to lock in the 

moisture, and it smells great, too! 

3 

USE COLORS THAT HIGHLIGHT 

YOUR EYES 

If you desire to emphasize your gorgeous 

deep green or hazel eyes, use colors 

that will highlight these colors in a way 

that they look like candlelight. Some 

suggestions are purple, silver, and 

light brown. 

Read these tips on how to manage diabetes so you can continue living a healthy and happy life. 

 


4 

USE TINTED MOISTURIZERS 

During the winter months, use a moisturizer that has undertones of pink or gold. 

You can achieve a radiant, glowing effect by using a cosmetic sponge to distribute the 

product to the cheek bones and brow bones. Keep this effect simple for the best results. 

5 

USE HEAT-ACTIVATED HAIR PRODUCTS 

Use hair products that are activated by heat when styling your hair using an iron 

or other heating tools. Your hair can be damaged by using these tools too long or too 

often. If you use heat-activated hair products, they will reduce the negative effects of 

the heat and improve hair texture. 


25

6 

KEEP YOUR MAKEUP PENCILS SHARP 

It is important to keep all of your 

makeup pencils sharp. This removes 

buildup or bacteria between each use. A 

handy trick to help make sharpening of 

make-up pencils easy is to put them into 

the fridge or freezer for around 10 minutes. 

7 

USE CURRY LEAF CHUTNEY 

OR ROSEMARY OIL 

To prevent your hair from graying, 

consume some curry leaf chutney each 

day. Only a single teaspoon is necessary. 

It allows the hair pigment to stay strong 

as you age. Also try adding some scented 

rosemary essential oil to your hair, 

which similarly keeps your scalp and hair 

healthier and colored. 

8 

USE FOUNDATION AS CONCEALER 

Use the foundation under your 

makeup cap as a concealer. If you’re out 

of concealer, use some of the foundation 

that’s under the cap. This will help to 

cover the more visible imperfections 

on your face. 

9 

REMOVE EXCESS LIPSTICK 

After you use lipstick, in a dark shade especially, make sure to poke a finger 

in your mouth to pull the skin out while making a letter “O” shape with the mouth. 

This ensures that excess lipstick from your lips does not end up on your teeth. 

If you would like to look your most attractive, this article will help you do just that. 

That feeling of inner security when you find yourself attractive, are comfortable in your 

skin, is unmatched. You’ll feel good about yourself when you look in the mirror after 

using these tips. 



27



29

13 LIFESTYLE TIPS FOR 

DEALING WITH DIABETES 

by 

Jim Maranto 

Follow Us: 

Read these tips on how to manage diabetes so you can continue living a healthy 

and happy life. 

Some believe that living 

a normal life is almost 

impossible with diabetes. 

These tips will help manage 

diabetes and help you function 

as normally as possible. You’ll have to 

follow these tips consciously. 

1 

TAKE CARE OF YOUR 

TEETH AND GUMS 

If you have diabetes, it’s important that 

your teeth receive attention to prevent 

gum disease. Brushing should occur at 

least twice daily. You should also floss at 

least once daily also. 

2 

LOAD UP ON PROTEIN 

If you have diabetes, it is 

recommended that you include more 

protein in your diet. You can eat various 

protein foods like beans, tofu, eggs, and 

dairy. Change it up often to give your 

mouth a treat. 

3 

DIABETES IN CHILDREN 

IS COMMON 

If your child has diabetes, it can be hard, 

but you can deal with it. Diabetes is a 

common enough problem today that with 

proper treatment, your child will have a 

normal life expectancy. Keep in mind that 


people with diabetes are living into their 

80s, and the oldest diabetic is 90. Your 

child need not be the exception. 

4 

FOLLOW A TESTING ROUTINE 

If you do the same task the same way 

each time, your life will be more organized 

and easier. One example of this might be 

putting your meter in a special place every 

time you are done using it so that you don’t 

have trouble finding it next time you need 

to test. Keep to the same routine every time 

you test, so you never miss a step, and you 

don’t have to think twice about recording 

your levels. 

5 

HAVE YOURSELF TESTED 

FOR SLEEP APNEA 

You should test yourself for sleep apnea if 

you have diabetes. Treating sleep apnea can 

improve your overall health. This will also help 

you manage your diabetes more effectively. 

Taking care of your skin is not difficult. Read these 15 pointers and find out how you can get the 

beautiful, glowing skin you’ve always wanted. 

 

6 

CLICK HERE TO READ MORE. 

WORK OUT REGULARLY 

Exercise aids your body in handling insulin, thus keeping your blood sugar 

stable. Every person with diabetes should include regular exercise in their weekly 

routine. Exercise is a healthy way to lower blood sugar levels by increasing your insulin 

sensitivity. For the best results, do both aerobic exercise and resistance training. 

You can lose weight and fight against your diabetes by going for a run. Try doing chin ups on 

the jungle gym. You can also lift weights using canned goods or fabric bags full of heavy items. 


31

7 

DITCH UNHEALTHY SNACKS 

If you have diabetes, and you 

like to snack, it might be hard to walk 

by the vending machines at work or 

the wonderful tasting snacks in your 

pantry. Pass up the Pop Tarts, though, 

and eat a veggie or fruit instead. 

Almonds are full of protein and can help 

regulate the release of glucose. Unsalted 

almonds are full of fiber, protein, and other 

nutrients, which are extremely healthy for 

you to ingest. Keep a bowl by the couch so 

you can grab some for a snack while you 

watch TV. 

8 

WATCH WHAT YOU EAT 

If you have diabetes, you need 

to watch carefully what you eat. Foods 

change blood sugar levels differently 

in different people, so it’s up to you to 

keep track of how foods affect you. When 

you eat a bigger meal, you will need a 

larger insulin injection, and a small meal 

will require less. By keeping an eye out 

on what you put in your body, you can 

effectively monitor your glucose levels. 

Rather than ditching the foods that you 

love, try altering them in healthy ways. For 

most, the restrictive diet that is necessary 

to control diabetes is the most difficult 

part of dealing with the disorder. They 

believe that they must eliminate their 

favorite foods from their diet. Others will 

continue to eat their favorite, unhealthy 

foods. A great idea is to make substitutions 

for your favorite dishes; lots of foods are 

converted into diabetic-proof favorites 

with small ingredient alternatives. 

People with diabetes should include 

healthy carbohydrates in their diets. 

Strenuous low-carb diets are not a good 

choice for people with diabetes since they 

do not provide the body with the quality 


nutrition and fiber it needs. Making sure 

that you consume the right amount of 

carbohydrates will help you maintain your 

energy throughout the day. 

9 

EAT SMALL, FREQUENT MEALS 

People with diabetes should eat 

modest portions, more often as often as 

six times a day, instead of three. By eating 

regularly during the day, you will be able 

to stabilize your blood sugar. Eating more 

frequently also helps to decrease the risk 

of binging, as you will feel more satisfied. 

Skipping meals can cause blood 

glucose levels to rise because the liver 

releases glucose to give your body 

the fuel it needs to function. This can 

negatively impact a diabetic’s health. 

Eating regularly and eating snacks with 

carbs could decrease glucose. 

GESTATIONAL DIABETES 

IS NOT YOUR FAULT 

If you develop gestational diabetes, don’t 

blame yourself. It occurs often and is not 

something you can control. Don’t become 

too stressed, and think positively of your 

young one and yourself. 

CONSIDER TAKING 

GLUCOSE TABLETS 

As a person diagnosed with hypoglycemia, 

make a point to consult with your physician 

about the possibility of taking glucose tablets. 

These tablets might be very beneficial for 

you because they are portable and easier to 

digest than sugary foods. This might prove 

helpful when you need to take something 

that will increase your glucose level quickly. 


33

KEEP A SUPPLIES BAG WITH YOU 

Keep a complete set of supplies 

in a bag you always have with you. But 

keep extras handy also so you are never 

caught without the supplies needed to 

treat your blood sugar, whether it is too 

high or too low. The bags should contain 

insulin, syringes, and meter hooks, so you 

are always equipped to handle any sudden 

fluctuations. 

KNOW YOUR EMPLOYEE RIGHTS 

Some people worry about 

the bearing their diabetes will have 

on their employment. It is against 

the law for an employer to bar 

applicants based on someone having 

an illness, such as diabetes. Thus, it 

is not necessary to inform anyone 

about your medical issues up front. 

Diabetes awareness has grown over the 

past decade. This will reduce the stress 

and shame associated with the diagnosis, 

and just make your life easier. The tips 

above should have given you a good idea 

of the little things you can do to manage 

your diabetes and have a fulfilled life. 

There is no reason for you to live less of a 

life than you want to live. You are the only 

person who can control the type of life you 

have whether you have diabetes or not. 



35



37

12 THINGS YOU SHOULD 

KNOW ABOUT 

EYE CARE 

by 


Follow Us: 

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

these 12 tips on how to keep your eyes healthy. 

Do you know how 

to care for your 

eyes to maintain 

their health as 

you age? How long 

has it been since you visited 

the optometrist? If it’s been 

a while, or you don’t take 

good care of your sight, now’s 

a good time to reconsider 

your attitude. 

1 

KNOW YOUR FAMILY 

EYE HEALTH HISTORY 

Eye diseases are quite often 

hereditary, so knowing this 

information ahead of time will 

help you. For this reason, it is 

important to know if anyone in 

your family has been affected 

by them. If you know about 

it, you can make sure you 

are checked out thoroughly. 

Be aware of a family history 

of problems with the eyes. 

This will help you take the 

best care of your eyes. 


If you want to get lean and build muscles, then read this for training strategies that will help you increase 

muscle size, strength, and definition. 

 


Many eye problems are hereditary and 

can be taken care of beforehand if the 

condition is known by your eye doctor. 

The earlier a diagnosis can be made 

the sooner you can get treatment for 

it, which can make a huge difference. 

Knowing about any family history for eye 

disease is important. Many times these 

eye diseases are hereditary conditions, 

so knowing the risks ahead of time can 

allow proper treatment from your doctor. 

Talking with the elders in your family can 

give you insight into the eye issues that 

you may face as you get older. 

2 

PROTECT YOUR EYES 

WITH SUNGLASSES 

Wear a quality pair of sunglasses. They 

can keep your eyes safe from harmful 

ultraviolet rays. They will block out all 

UVA and UVB rays from the sun. If you’re 

frequently driving, you may want polarized 

lenses. They help to reduce glare. Lastly, 

even if you are a contact lens wearer who 

gets some protection from your lenses, 

wearing sunglasses is still a good idea. 

Wear sunglasses for eye protection. UV rays 

can damage eyes even when it’s cloudy. 

Look for glasses that offer UV protection. 

They might cost a little bit more, but 

your eye health is worth the extra cost. 

Each pair of sunglasses is different, and 

some do not protect your eyes that well. The 

ones you wear should completely block all 

UVA and UVB sun rays. Even if you only want 

to find glasses that look good, buying cheap 

ones can have a bad effect on your sight. 


39

3 

WATCH WHAT YOU EAT 

Believe it or not, what you eat can 

play a role in preventing many eye care 

problems. Look for foods with vitamin 

C and E, as well as foods that have zinc 

and omega-3 fatty acids. They can ward 

off things like macular degeneration and 

cataracts. Foods like beans, nuts, leafy 

green veggies, and salmon all contain 

these nutrients. 

4 

BE CAREFUL NOT TO 

STRAIN YOUR EYES 

Staring at a computer too long can strain 

your eyes. When you feel your eyes drying 

out, blink frequently to help. Try not to 

stare at your screen too often. You may 

want to buy an anti-glare screen. Keep 

the monitor at the same level as your 

eyes. You should look down on the screen. 

Take short breaks from your work and walk 

around if it is anything that results in eye 

strain. By getting up and moving, you will feel 

better and get your blood moving. This brings 

blood to the eyes and lessens the strain. 

5 

EAT FOODS RICH IN OMEGA-3 

Omega-3 fatty acids are great for your 

eye health. Food that is healthy and contains 

proper nutrients is good to maintain eye 

health. These foods include salmon, halibut, 

tuna and leafy, dark green vegetables. 

Try to eat at least a serving each day. 

As you get older, it is natural for your eyes 

to dry out more often. It is helpful to have 

a diet which includes Omega-3 fatty acids. 

Also, avoid extreme temperatures. Make 

sure you don’t have air blowing in your 

eyes, causing dryness. 


6 

GO EASY ON THE EYE DROPS 

Use eye drops sparingly if you must 

use them at all. While they do provide 

relief, overusing them can cause other 

issues. Persistent problems require 

a medical examination and possibly 

medication. 

7 

DISCARD MONTHS OLD MAKEUP 

Do not use the same makeup for 

more than a few months. The reason is 

that bacteria builds up when you keep the 

same makeup. After awhile, you’re rubbing 

brushes bathed in bacteria around your face 

and eyes. Not only can it affect your eyes but 

also the skin that surrounds your eyes. 

8 

REDUCE PUFFY EYELIDS 

If you have puffy eyelids, use 

cucumber to reduce water retention. Cut 

them into quarter-inch slices, and put 

them on your lids as you relax for about 

15 minutes. A green tea bag that has been 

soaked in cold water is also effective at 

reducing puffiness and inflammation. 

9 

TREAT CONTACT LENSES 

WITH GREAT CARE 

Unfortunately, a great number of people 

do not take proper care of their contact 

lenses. This may lead to infection, 

irritation, and possibly vision loss. Never 

moisten your lenses with saliva, always 

saline. Your mouth contains bacteria that 

can result in infections. Also, rest your 

eyes a bit by ditching the contacts and 

wearing glasses at least once weekly. 

USE AN EYE SCRUB 

If you get eyelid inflammation 

from makeup, debris, or oils, have an eye 

scrub nearby. Removal is eased through 

the lightly sudsing formula that gathers 

loose particles. Use a scrub whenever you 

feel irritation, or as a regular preventative 

method to avoid irritation. 


41

USE HYPEROSMOTIC 

SOLUTION OR OINTMENT 

Use a hyperosmotic if you have corneal 

swelling. This type of solution or ointment 

will help to draw water from the cornea 

which is the main cause of the swelling. 

Seek out a product that has only two 

percent sodium chloride; some people 

find that the five percent solutions are too 

harsh on their eyes. 

KICK THE SMOKING HABIT 

Most people know that smoking 

is bad for the lungs. It can affect your 

sight also. There is a link between 

cigarette smoke and certain eye issues, 

like optic nerve damage, cataracts, and 

macular degeneration. These conditions 

can make it hard to see in the future. 

You can have bad eye health for many 

different reasons. Knowing what eye care 

is all about is crucial. After you’ve read 

through here, you can understand why it’s 

important to seek this information to help 

you better understand the world. 



43



45

13 STEPS TO 

BEATING INSOMNIA 

by 

Jim Maranto 

Follow Us: 

Are you struggling to get to sleep? Then read this article for some tips on how 

to beat insomnia and sleep better. 

Seeking out advice for insomnia 

is no easy matter. You might 

feel too tired and stressed to 

even do anything at all. You 

can’t follow unhelpful advice. 

Follow the expert advice presented here 

to be certain of learning effective methods 

of conquering insomnia. 

1 

SET YOUR ALARM 

EARLIER THAN USUAL 

This may leave you feeling groggy for the 

morning. However, it should help you 

when you need to fall asleep later that 

night. Getting up that extra hour earlier 

will mean you will be ready to get to 

sleep quickly as soon as you go to bed. 

Restrict your sleeping time to no more 

than five hours. Go to sleep at ten o’clock 

at night and get up at three o’clock in the 

morning. Do not take any naps. Soon after, 

your body will sense that the bedtime you 

set is the bedtime that’s expected. You can 

then add time to your sleep gradually to 

get to 7 or 8 hours a night. 


If you’d like to get rid of the ringing in your ears, then make sure you read these 13 tips on how to 

manage tinnitus. 

 


2 

EAT A LIGHT SNACK IF HUNGRY 

Most people advise against eating 

before bed, but sometimes hunger can 

prevent you from sleeping well. Have a 

small snack, such as an apple, to tide you 

through the night. 

3 

ASK YOUR DOCTOR 

ABOUT SLEEPING AIDS 

If you’ve been troubled by your insomnia 

for more than a few nights, consider 

paying a visit to your doctor. A medical 

issue can be the root of the cause. Talk 

to your doctor to get a full check up. 

Sleep aids may be tempting. However, 

make sure you don’t get addicted to it. It 

is a smarter choice to consult your doctor 

about your sleep problem and ask if he or 

she can help. 

4 

KEEP A HEATED WATER 

BOTTLE NEARBY 

This heat can relieve tension. That might 

be the trick to getting rid of your insomnia. 

A great starting spot would be resting the 

bottle of water on your stomach. As the 

heat warms your body, practice deep, 

controlled breathing. 


47

5 

STAY AWAY FROM DISTRACTIONS 

All of your computers and electronic toys need to be banned from the bedroom. 

These devices will keep you up if you bring them in the bedroom. Turn these devices 

off about an hour before bedtime for the best results. Give your body time to relax. 

It is a common belief that distractions such as TV, computer screens or music disrupt 

your ability to get to sleep. However, listening to classical music may be an exception 

to that rule. Lots of folks have reported that they fall asleep to classical music. Classical 

music soothes and relaxes most people, so it is the perfect way to get to sleep. 

6 

FOLLOW A BEDTIME ROUTINE 

Go to your bed at a set time each 

night. Whether you’re aware of it or if you’re 

not, you’re a person that has routines. 

You will do a lot better if your body has 

a schedule. When you sleep at a set time 

each night, your body starts to relax. 

You can be negatively affected by 

insomnia. Establishing a bedtime routine 

can help. Try to get up and lay down at 

a predictable time every day. Even if you 

still feel tired, get out of your bed at the 

usual time. Doing this will let you get into 

a rhythm when it comes to sleeping. 

7 

CONSIDER COGNITIVE THERAPY 

If you are having a problem 

with insomnia, think about cognitive 

therapy. Through this form of therapy, 

disturbing thoughts and ideas are 

targeted, that may be causing you to 

lose sleep. It also gives you information 

about changing your sleep patterns and 

how much sleep you should be getting. 

It can be hard to fall asleep when you have 

so much on your mind. Try focusing on 

peaceful thoughts or imagining peaceful 

scenery. Allow the peaceful ideas you’re 

thinking of to occupy your whole mind and 

put any other concerns out of your mind. 

8 

RELAX WITH AROMATHERAPY 

Some people are only able to 

sleep when they can breathe properly 

in their bedroom. Try using essential 

oils with diffusers that release them 

into the air. Other individuals may 

appreciate the effects of purified air 

using an air purifier as it helps with 

proper breathing during the night. 


Aromatherapy relaxes both the mind and body. One of the best relaxing aromatherapy 

scents is lavender. Put a sachet of it beneath your pillow, smell it, and go to sleep. 

9 

LISTEN TO MUSIC OR AN AUDIOBOOK 

Do you remember getting bedtime stories as a child? This is a useful method for 

grownups, too. A great way to relax as you try to sleep is by listening to an audiobook. 

Soft music also works. 

KNOW WHEN TO HAVE SEX 

The effects of sex vary for each person. If you are alert after romantic encounters, 

engage in them earlier in the day. If it makes you tired, do it at bedtime. 

AVOID EXERCISING 

BEFORE BEDTIME 

Avoid vigorous exercise before you go to 

bed. Exercise makes your body flow with 

too much adrenaline. Adrenalin helps 

deliver energy to the body and should be 

avoided within 3 hours of bedtime. 

MAXIMIZE YOUR 

SLEEP ENVIRONMENT 

Monitor your room’s temperature and 

ventilation. You will likely struggle to 

sleep if your bedroom’s temperature 

is warm. This can make sleep tougher. 

The best room temperature for a restful 

sleep is 65 degrees. Also, remove excess 

blankets so that the room is not too hot. 

Your bedroom environment makes a 

big difference in the way you sleep. 

Light shouldn’t come in through the 

window. Some blinds do not shut out 

light completely. Install dark curtains 

that help your blinds block out extra 

light. If that is too expensive, try tin foil. 


49

Lower the lights or use a dimmer switch to create a more restful atmosphere. This 

simulates the sun going down and causes your body to realize that bedtime is night. You 

should find yourself relaxed and becoming drowsy. Once the lights are completely off, 

sleeping should not be an issue. Television can disrupt your sleep pattern and disrupt 

your ability to get your body clock on schedule. 

SLEEP WELL AND LOSE WEIGHT 

It is important to sleep well and plenty when you are attempting to lose weight. If 

you don’t sleep enough, you’ll be hungry all day. And also generally eat more junk food. 

Starting today, use these tips to change your life. It is not easy to change, but it can 

usually solve a problem. Take charge and make positive changes in your life that will 

help you sleep. 



51



53

13 GREAT TIPS TO 

GET RID OF 

YOUR ACNE 

by 


Follow Us: 

Educate yourself and learn the right way to care for your skin, so you will be 

well on your way to being free from your acne. 

Acne is generally 

seen as a 

problem teens 

deal with, but 

many adults 

have it. The following piece 

is a great start for anyone 

interested in learning 

about why acne occurs 

and what can be done to 

eradicate it. If you know 

why you have acne, you 

can treat it in the right way. 

1 

DON’T POP 

YOUR PIMPLES 

While tempting, don’t pick 

or pop your pimples! Make 

sure you use an ointment 

or topical cream instead. 

You run the risk of infection 

and scarring if you pick 

your pimples. It can also 

cause skin discolorations 

which can last a long time. 

Make sure to never pick 

at the acne on your face 


If you want to get lean and build muscles, then read this for training strategies that will help you increase 

muscle size, strength, and definition. 

 


and body; this will make scars where they 

wouldn’t have appeared normally. Picking 

your scars can further damage your skin 

and even make your breakouts worse. 

Speak with a dermatologist regarding 

reducing the appearance of acne scars. 

2 

CHANGE YOUR 

PILLOWCASES REGULARLY 

You are more prone to acne breakouts if 

you sleep on dirty pillows. Carefully think 

about this. Realize that this is what you are 

rolling on night in and night out. Avoid this 

by washing pillowcases on a regular basis 

and putting a clean one on your pillow 

every night. 

3 

STAY AWAY FROM MAKEUP 

Your acne-prone skin might benefit 

from a vacation from 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 may 

clear up the problem. 

4 

USE CHAMOMILE TEA OR HONEY 

Use the herbs from chamomile tea 

for a wonderful acne remedy. A tea bag 

that has been cooled down can reduce 

redness if it is placed on the affected area. 

Chamomile can provide antioxidant, antiinflammatory, 

and antibacterial benefits. 

A popular home remedy for acne is honey. 

Combine a small amount of honey with a 

bit of cinnamon. After mixing, dab it on 

problem areas and allow it to sit for about 

10 minutes. After cleansing, your face 

should be smoother and free of toxins and 

waste products. 

5 

GET SOME SUNSHINE 

To get rid of your acne, try spending 

more time outside under the sun. The 

exposure to the sun will help the oils to 

dry. When starting sun treatment, your 

blemishes may worsen for a while as the 

oil moves up towards the surface of the 

skin. Later, the skin will get drier. Within a 


55

week or two, your drier skin may not show 

as much acne. 

6 

USE TOPICAL ACNE TREATMENTS 

If you use an acne cream, apply it 

everywhere instead of focusing on the area 

with acne. Acne can hide under your skin, 

so prevent its appearance on your face by 

putting medication all over. Don’t forget 

to apply medications to your forehead. 

In a panic, some people decide to aggregate 

topical acne treatments in the hope 

that they will work effectively together. 

Note that some skin-care ingredients do 

not play nice together. Because these 

treatments all contain strong ingredients, 

you could make your skin worse. 

7 

TAKE ZINC SUPPLEMENTS 

Zinc is great for fighting acne, as it 

reduces free radicals beneath your skin. If 

you have cystic acne and want to reduce 

the bumps on your face, try taking a zinc 

supplement once a day. This will destroy 

your acne from the inside out. 

8 

CLEAN YOUR CELL PHONE 

Did you know that using your cell phone 

may be responsible for your acne? Since your 

face and hair touch your cell phone, your 

phone ends up with oils that stick on your 

face. You can avoid this by wiping your phone 

off with alcohol. Also, try to hold the phone 

away from you when talking. 

9 

KEEP YOUR STRESS LEVELS LOW 

Controlling your stress level can 

lessen the severity of acne. Stress alters 

hormonal levels that can negatively 

impact your general wellness, as well as 

the clarity of your skin. There are lots 

of ways to reduce stress in your life, 

like listening to music or meditating. 


Stress has been shown to increase 

acne breakouts so make sure that 

your stress is under control. Stress can 

strongly affect your acne, so do what 

you can to stay relaxed and stressfree. 

Getting overwrought about each 

blemish is likely to make them worse. 

Try and live as stress free as possible. A 

lot of acne is actually caused partially 

by stress. Try to meditate and exercise 

daily. Workouts combined with periods of 

relaxing, will not only relieve stress - they 

also bring fitness and clarity of mind. 

WEAR COMFORTABLE CLOTHES 

Try to wear only natural fibers and 

dress for conditions. Both high humidity 

and man-made fibers trap the heat close 

to your skin and can really agitate existing 

acne. Being overheated can stress your 

body and worsen acne breakouts. You can 

reduce stress caused by temperature by 

wearing the right clothes. 

EXERCISE AND SHOWER 

SOON AFTER SWEATING 

Regular, daily exercise is key for reducing 

acne. When you exercise, you are 

increasing blood circulation, which helps 

to get rid of toxins in your body and also 

deliver nutrients and oxygen to different 

parts of your body. You need to exercise 

to keep your body healthy and able to 

fight off acne. Research has shown that 

exercise also helps to reduce stress, 

which is a huge culprit that causes acne. 

Do not allow sweat to stay on the body for long 

periods if you do not want acne. Sweat will clog 

your pores and will cause acne. Take a warm 

shower after working up a good sweat. 


57

FOLLOW A DAILY FACE REGIMEN 

You need to be strict about following your daily face regimen. Set aside time 

during the day for washing and moisturizing your face to make sure it is getting the 

attention it needs to keep acne away. Wash your face every morning and evening with a 

cleanser that is appropriate for your skin type. Do not go overboard with washing your 

face or you could make things worse. One of the most important steps you can take 

against acne is regular facial cleansing. 

KEEP YOURSELF HYDRATED 

Stay hydrated by drinking 

water to clear your acne, and keep 

your face looking clean. Dry skin is the 

result of dehydration, and that leave 

dead cells on the skin’s surface which 

clog the pores. This will accelerate the 

symptoms of your acne. Drinking the 

recommended amount of eight glasses 

of water each day can help hydrate your 

skin and shed dead cells from your skin. 

As previously stated, acne is not something 

that only affects teens. It can continue well 

into the adult lives of many individuals. 

This article can help you change your skin 

care routine and help solve your acne 

problem, getting it under control for good. 



59



61


MANAGING SLEEP APNEA 

by 

Jim Maranto 

Follow Us: 

Not getting enough shut eye? Read these 10 pointers on alleviating some of the 

disrupting symptoms of sleep apnea and get a good night’s sleep again. 

Many people are under the false 

assumption that if they feel 

tired after waking up each 

day, there’s nothing they can 

do to correct it. Sleep apnea, 

a disorder from which many people suffer, 

is severely underdiagnosed. The following 

article will teach you basic information 

about sleep apnea. 

1 

ASK YOUR DOCTOR 

ABOUT CPAP MACHINES 

Getting a CPAP machine is no cause for concern 

or embarrassment. You will need to quickly 

get used to using it in front of those who are 

closest to you. Remember that CPAP machine 

use is in your long-term best interests. If anyone 

teases you, they should probably exit your life. 

You must use your CPAP at least 4 hours 

nightly after receiving your unit. Although 

it can be difficult to become accustomed 

to wearing a CPAP, it is an important tool 

in improving sleep apnea. Nonetheless, it 

will not be effective unless you wear it for 

a minimum of 4 hours nightly. Using it for 

the minimum of four hours a day will allow 

yourself to slowly transition to full-time use. 


If you want a more confident and beautiful you, then this article will give you some advice on routines 

that will make you a beauty pro in no time. 

 


To help with your sleep apnea, you need 

to consult with your doctor about the best 

CPAP machine to use. Not all machines 

are alike, and you may need one that has 

a humidifier or a certain type of pressure. 

Some machines can be quite small and be 

very quiet. Your doctor will be aware of 

the best machines. 

2 

DITCH NICOTINE AND ALCOHOL 

Are nicotine and alcohol a part of 

your life? Break these unhealthy habits 

right away. Both of these substances 

have a negative effect on your ability 

to breathe while sleeping. Smoking and 

alcohol combined can definitely cause 

sleep apnea. If you cannot get rid of these 

habits for good, make an effort to avoid 

smoking or drinking before you go to bed. 

Avoid drinking alcohol, especially before 

bed. Alcohol can worsen a lot of sleeping 

disorders, sleep apnea included. It slows 

down your central nervous system, making 

the conditions of sleep apnea worse and 

also could prevent you from waking up 

should you stop breathing. When this 

happens, death could result quickly. 


63

3 

EAT A HEALTHY DIET 

Sleep apnea can benefit from a good 

diet that results in your losing weight. It’s 

surprising how much an unhealthy diet 

can affect sleep apnea. People that eat 

unhealthily are more likely to have worse 

sleep apnea. 

4 

SLEEP ON YOUR SIDE 

If you want to beat your apnea and 

get a healthy dose of sleep, roll onto 

your side the next time you go to sleep. 

Sleeping on your back can obstruct 

your airways and cause apnea. Make a 

conscious effort to fall asleep on your side, 

and that will probably reduce some of the 

symptoms caused by your sleep apnea. 

Make sure you don’t back sleep if you 

suffer from sleep apnea. Sleeping on your 

back does not allow enough air to get into 

your airways, making sleep apnea flare up. 

This is why sleeping on your side is the best 

option, that way nothing gets in your way. 

Many people that have sleep apnea sleep 

on their backs. You may wish to consider 

a different sleeping position. Many studies 

indicate that if you sleep on your side, it 

will help with your sleep apnea. 

5 

TREAT YOUR SINUS 

PROBLEMS AND ALLERGIES 

Treat your allergies or other sinus 

problems when dealing with sleep apnea. 

It’s already hard for you to breathe 

when you sleep due to your condition. 

The last thing you need is something 

else interfering with your airways while 

sleeping. You’ll experience a better night 

of sleep and reduce the odds of running 

into serious breathing difficulties if 

you take care of nasal and sinus issues 

without delay. 


6 

SEE YOUR DOCTOR 

FOR OTHER OPTIONS 

If you are not getting relief from your 

sleep apnea treatment methods, consult 

your physician for more serious options. 

Some people have poor luck with typical 

sleep apnea treatments and resort to a 

surgical treatment. Such surgeries entail 

the removal of the adenoids and tonsils, 

or the enlargement of the airway. 

7 

SHED THE EXTRA POUNDS 

To decrease your risk of sleep apnea 

symptoms, lose some weight. Sleep apnea 

symptoms can be reduced or eliminated by 

taking off those extra pounds. Losing even 

a little weight can allow you to breathe 

more freely and get a good night’s sleep. 

If you shed some weight, it will likely help 

with apnea. Sleep apnea is correlated with 

being fat and having a large neck. Weight 

loss makes a big difference in the amount 

of pressure put on your airways and can 

improve your breathing. 

8 

DO THROAT AND 

TONGUE EXERCISES 

If you do tongue exercises, you will 

alleviate sleep apnea symptoms. For three 

minutes, press your tongue up to the roof 

of your mouth. That will make your tongue 

and throat stronger and cut down the 

likelihood of those muscles relaxing and 

blocking the airway while you’re asleep. 

Many people find that throat and tongue 

exercises are highly beneficial for sleep 

apnea treatment. This is because when 

you exercise your throat, it becomes 

stronger, allowing them to let air through 

them easier. A great example is to press 

your tongue against the top of your 

mouth, holding it there for three minutes, 

and releasing it. Do this exercise once 

each day. 


65

9 

STICK TO A REGULAR SCHEDULE 

Those with sleep apnea may need to 

find simple solutions to get a good night’s 

rest. Stick to a regular, set schedule and go to 

bed at the same time each night. Keep your 

bedroom comfortable and calm for the most 

satisfying sleep. Insomnia is a real danger if 

your sleeping arrangements are sub-par. 

SLEEP AT A LOWER ELEVATION 

The true meaning of sleep apnea is 

not having enough oxygen as one sleeps. 

Therefore, it is good for anyone with sleep 

apnea to stay away from higher altitudes. 

It is important to get treatment for your 

sleep order before your body goes without 

oxygen for too long. Therefore, aim to 

sleep at a lower elevation if possible. 

If you have been feeling tired for some 

time now, it is best to speak with a doctor 

to see what the cause of the problem 

is. Don’t continue to suffer from this 

condition. Reach out to others with apnea 

and share your experiences and successes 

in dealing with it. 



67



69

13 STEPS FOR 

PERSONAL DEVELOPMENT 

SUCCESS 

by 


Follow Us: 

If you want to improve your attitude towards life, then read these tips on how 

you can use personal development to achieve great success in life. 

Make sure you 

know how to 

use personal 

development to 

your advantage. 

There are tons of ways to 

jumpstart your personal 

growth. Below, you’ll find 

some excellent ones with 

which to begin. 

1 

GET TOGETHER WITH 

SUPPORTIVE PEOPLE 

Get together with others that 

share your point of view. 

They’ll help you stay on track 

by being good role models 

for positive behavior. You’ll 

better balance any negative 

energy you get from people 

who aren’t as supportive of 

your self-improvement goals. 

2 

TAKE MORE BREAKS 

There are things you 

can do throughout the day 

to accomplish more work 

while at your job. One trick 


Were you recently diagnosed with arthritis? Read this article for some useful tips on how you can cope with 

this painful chronic condition. 

 


to doing this is to take more breaks. It 

may seem counterintuitive, but you can 

actually increase your productivity by 

taking frequent breaks. That way, you will 

be refreshed when you return to work 

and motivated to produce at a much 

higher level. 

3 

CARRY A SMALL NOTEPAD 

WITH YOU ALWAYS 

Anytime and anywhere, be ready for 

when your ideas strike. Carrying a small 

notepad with you everywhere can be a 

great idea. Making quick notes about the 

inspiration as it strikes you will jog your 

memory and add to the potential that you 

will later incorporate into a thoughtful, 

creative process. 

4 

CORE PRINCIPLES AND 

PERSONAL VALUES 

Use your core principles to guide you as 

you begin to take action. Everyone has 

certain beliefs that reinforce their sense of 

self at the core. Having a good foundation 

based on your core principles will benefit 

your sense of self-esteem. Even better, 

when you act on your principles, you 

will become more consistent without 

having to make any effort to do so. This 

is an excellent trait to be cultivating. 

Identify your personal values to help you 

determine your personal development 

plan. You will not be happy or motivated 

if your plan goes against what you believe 

in. Focus on what makes you a happier 


71

person and what needs to be improved. 

By doing this, changes that you choose to 

make will be much easier to adhere to. 

5 

FOCUS ON LEADERSHIP 

When considering your own personal 

development, focus on leadership. Most 

people believe that leadership and 

influence are synonymous. Examine the 

events in your life related to leadership. 

Are there any events that have had an 

impact in your life? How did these people 

and events change you as a person? What 

is the key element that makes you behave 

as a team player? If you explore the 

possible answers to these inquiries, you 

will become more capable of functioning 

effectively in a team setting. 

6 

LEARN FROM YOUR FAILURES 

Failure can be a harmful and large 

blow to your ego and self-esteem when 

working on personal development. 

Failure is just a learning experience 

incognito. Failure is just one more way 

to become cognizant of your weaknesses 

and strengths. If you think of it that way, 

you can find pride in failure, because the 

experience has revealed another facet of 

your character. 

7 

GET SOME EXERCISE 

AND EAT A HEALTHY DIET 

The key to personal development is being 

good to your body. If you feel sick, see your 

doctor to find out what the problem is so 

it can be corrected. Listen to what your 

body has to say. Once you do this, your 

body will be better able to aid you for the 

long term. Leading an unhealthy lifestyle 

will lead to premature aging and illness. 

Exercise is not only for people wanting to 

lose weight. There are so many different 

physical and emotional reasons to exercise. 

When you exercise, your body is stimulated 

to produce hormones and chemicals that 

work together to keep you calm and happy. 


8 

DON’T SPLURGE AND HAVE 

AN EMERGENCY FUND 

Do not shop for comfort. If you do a hobby 

versus raising your credit card bill, you won’t 

have to stress over those bills. You will also 

end up having less clutter at home to clean. 

Begin today setting some money aside 

regularly for emergencies. It appears as 

though every time something unexpected 

happens, you charge more to your credit 

cards. If you save a couple of dollars 

each week, before long, you will have an 

emergency fund. Emergency funds help in 

the short-term and the long-term, as you 

begin to bring your total debt down. 

9 

KEEP CALM AND STRESS LESS 

Everyone needs a sweet, salty or 

starchy treat sometimes. Allowing stressful 

situations to build can be as harmful as 

eating an unhealthy diet. Therefore, it is 

important to remind yourself to maintain 

perspective and your calm at all times. 

PUSH YOURSELF AND HAVE A GOAL 

During the day, try to find ways to push yourself to the limit. Discovering 

new challenges is a great way to open yourself up to new possibilities. You can pick 

up some new skills during the learning process. You might even make yourself a 

role model for others. Do something new and unique, instead of copying others. 

Decide what you want and take actions toward this goal. Sitting and thinking about the 

life you want will not get you that life. Take action, and turn your dreams into reality. 


73

LEARN TO LISTEN 

Many people say that listening and 

speaking are equally important. Listening 

definitely applies when developing 

yourself. Remember to also listen to your 

own words when you are expressing 

them. When you do not hear yourself, 

you will lack the ability to know what you 

really need, and this makes it difficult to 

improve yourself. 

KNOW THAT YOU 

DESERVE THE BEST 

The realization that you deserve only 

the best is one of the more important 

things that you will need when on the 

path to personal development. You 

must realize that doing your best is 

what you deserve. When your journey 

is complete, you will realize how 

important it was to give things your all. 

There will usually be a difference in where 

you are in life, and where you want to 

be. This is the beginning to starting a 

journey to a better you. If you are unable 

to recognize this need, you will not be 

effective in developing yourself to your 

highest potential. 

WISH OTHERS WELL 

Maintaining benevolent wishes for 

others can lead to an increase in the good 

things you bring into your own life. Make a 

decided effort to hope for the best in those 

around you. By having positive emotional 

energy, you’ll be less likely to experience 

being pulled down by negative feelings. 

Part of personal development is expanding 

your knowledge. It is important however, 

that you apply this knowledge. There 

are numerous ways that you can start 

to grow as an individual. Once you start 

using these tips, you’ll start to feel better 

about yourself. 



75



77

13 DO’S AND DON’TS FOR 

MUSCLE BUILDING 

by 

Jim Maranto 

Follow Us: 

If you want to get lean and build muscles, then read this for training strategies 

that will help you increase muscle size, strength, and definition. 

Muscle growth does not just 

happen overnight. Long 

term dedication and focus is 

required. This article will give 

you some proven advice to 

help you successfully build muscles. Take 

heed of the expert advice presented here, 

and apply it to your regimen for results 

you and others will notice. 

1 

DO EAT ENOUGH CARBS 

Don’t forget carbohydrates when 

you are working out. Your body needs 

the energy carbohydrates provide, and 

if there aren’t enough, your body breaks 

down protein and uses it for energy. Eat 

enough carbohydrates so that your body 

can function, and you will be able to make 

it through your workouts. 

2 

DON’T BULK UP WHEN 

DOING CARDIO 

Don’t try to bulk up when doing extensive 

cardio training or preparing for a marathon. 

Cardiovascular exercises are necessary 

for fitness but may interfere with your 

attempts to bulk up by strength training. 

When you do build up your muscles, you 

want to make sure your efforts are focused 

on strength-training regimens. 


If you’d like to avoid bad eye health then make sure you take the time to read these 12 tips on how to 

keep your eyes healthy. 

 

3 

DON’T FORGET TO STRETCH 

Stretch well after each workout, so your 

muscles can repair and grow. Hold a stretch 

for about thirty seconds if you are under 

forty years old. Someone over 40 should 

hold their stretches for at least 60 seconds. 

Following these guidelines will help prevent 

injuries after muscle-building exercises. 

Try to make sure you integrate a good 

stretching program into your regimen. 

Stretching will help you a lot. Stretching can 

help prevent soreness from developing, 

keeping you from heading back to the 

gym. Including stretches in your exercise 

regimen make your whole exercise routine 

more effective by helping you extend your 

muscles’ range of motion. 

4 


DON’T INCREASE PROTEIN 

INTAKE ABRUPTLY 

Several people mistakenly increase protein 

intake when building muscle mass. This 

can cause excess calories to accumulate. If 

those calories aren’t burned while working 

out, fat gain may result. Ease your way into 

a high-protein diet so that your body has 

a chance to adjust. Gradually raising your 

intake by two or three hundred calories 

at two- or three-day intervals is wise. 


79

You need to eat enough protein before you 

begin any workout. Before each workout, 

try to consume a minimum of 20 grams 

of whey protein. This helps your muscles 

recover more quickly and minimizes the 

chance that your body will use muscle 

protein as energy while you work out. 

When trying to increase muscle mass, 

snack on protein-rich foods before 

working out, and again after you finish. So, 

do things like taking in around 15 grams 

30 minutes before you train, then take in 

another 15 when you’re done. To give an 

example, one to two cups of milk has 15 

grams of protein. 

5 

DO KNOW YOUR LIMITS 

Know where your limit is, and push 

yourself to it. Every time you do a set, 

don’t give up until you are exhausted and 

can’t lift the weight even one more time. If 

necessary, spend less time on each set as 

your body tires. 

6 

DO CHEAT EVERY NOW AND THEN 

When lifting weights, it’s alright 

to cheat now and then. Using just a 

little of your body to pump out an extra 

couple of reps is an excellent method of 

increasing the volume of your workout. 

Though, be mindful that you do not do 

this often. Make sure that you keep 

your rep speed controlled. Do not 

compromise your form. 

7 

DO FOLLOW A SCHEDULE 

Having a smart schedule focused 

on muscle building workouts will help 

you grow muscles while keeping you from 

injury. Anyone who is new to weight lifting 

should work out only 2 times a week, while 

those who are more experienced can work 

out 3 times or more each week. 


8 

DO SQUATS, DEAD LIFTS, 

AND BENCH PRESSES 

If you want to bulk up, you have to 

focus on squatting, dead lifts, and bench 

presses. All these exercises will assist 

you in getting in the best shape as fast 

as possible and build muscles. You can 

add different exercises to your routine, 

but these three should be at the core. 

Mix up your grip. Use staged or mixed 

grips when doing rack pulls or deadlifts so 

that you can build strength more easily. A 

staggered grip helps you twist this bar in 

a single direction while your underhand 

grip twists this bar in the other direction. 

This stops the bar from rolling all over 

your hands. 

9 

DO INCREASE WEIGHT GRADUALLY 

The goal of any workout where 

muscle building is the focus is to create 

stronger muscles. Being stronger means 

that you will be lifting increasingly heavier 

weights. In the beginning, you should 

increase your lifting capability about 5 

percent every two sessions. If you have 

not been achieving your goals, then take a 

closer look to see if there is something you 

are doing wrong. Perhaps your muscles 

have not recovered from your previous 

sessions yet. 

DO USE HEAVY WEIGHTS 

WITH CAUTION 

Some exercises should not be performed 

with heavy weights. You can risk serious 

injury by doing neck work, dips, and split 

squats which can involve dangerous joint 

positions. More weight should be reserved 

for bigger exercises such as rows, presses, 

dead lifts, and squats. 

DO TAKE CREATINE 

SUPPLEMENTS 

Adults who are looking to build their 

muscle should look into a supplement 

called creatine. Creatine boosts muscle 

building efforts by increasing your 

energy level. It’s been an important 


81

supplement for a long time for weight 

training. So do your best to stay away 

from supplements, if you feel like your 

body is still in the process of growing. 

The supplement creatine could help you. If 

you take creatine along with a protein and 

carbohydrate rich diet, it will enable you 

to train harder and longer. Consult your 

doctor to see if creatine supplements are 

a viable option. 

DO ANALYZE YOUR BODY 

To ascertain what you can do, 

analyze your body. This is your starting 

point; establish realistic goals for 

yourself. Two of the key factors to look at 

when making this sort of evaluation are 

composition and body weight. 

DO EAT BEFORE WORKING OUT 

Try to eat some food before and 

after working out. In the beginning, have 

some high-protein snack. As you get 

further into muscle building, you may find 

it useful to plan your meals even more to 

optimize your muscle building abilities. 

The article above has some powerful 

information for you to use now in creating 

an effective muscle building routine. You 

should know how you can strengthen and 

build muscles correctly. Keep on track, 

and you will see the progress. 



83



85

13 STRATEGIES FOR 

COPING WITH 

TINNITUS 

by 


Follow Us: 

If you’d like to get rid of the ringing in your ears, then make sure you read 

these 13 tips on how to manage tinnitus. 

If you are 

looking for 

information 

on tinnitus, 

then you have 

arrived at the perfect 

place! This article contains 

basic information about 

tinnitus, so you should be 

able to use this information 

to make an informed 

judgment about whether 

or not you have tinnitus. 

1 

TURN ON ANY 

WHITE NOISE 

When you have a flare up of 

tinnitus, turn on anything 

that will create a dull 

background noise, such 

as the radio or a fan. This 

noise can mask the noise 

caused by tinnitus, so it’s 

not quite as bothersome. 

A lot of the time tinnitus 

is all you can hear, and 

it can be annoying. 


Are you struggling to get to sleep? Then read this article for some tips on how to beat insomnia and sleep 

better. 

 


Purchase a sound generator and place it 

close to your head when you sleep. These 

generators are high quality and provide 

white noise that will help you focus on 

other sounds rather than the tinnitus. The 

white noise helps you fall and stay asleep. 

Buy a white noise machine, or put a fan 

in your room, to help you fall asleep while 

dealing with tinnitus. Run through several 

types of noise to discover the one that 

relaxes you the most. White noise can 

block out the noise from your tinnitus and 

allow you to drift off to sleep. 

2 

SEE A DOCTOR TO FIND 

OUT THE CAUSE 

If ringing begins to occur in your 

ears, do not panic but remain calm. 

It’s probably temporary and isn’t 

anything serious. See a doctor to find 

out what is causing this ringing noise. 

You may have several doctors, but you are 

the important caregiver. Nobody is more 

qualified than you to know if a treatment 

is working, or when it may be time to 

try something else. It’s important that 

you consider yourself a partner in your 

treatment with your doctors, so you get 

the best care possible. 

3 

HAVE A RELAXING 

BEDTIME RITUAL 

Implement a calming, relaxing routine 

that you perform before bed each night. 

Many people with tinnitus have trouble 

falling asleep or staying asleep. A 

relaxing bedtime ritual can be very useful 

in alleviating this frustrating problem. 

Also, consider trying out some stretching 

and breathing techniques. You will feel 

calmer and more relaxed afterwards, 

and your blood pressure will go down 

a bit, too. 


87

4 

HAVE YOUR EARS CLEANED 

Get your ears cleaned by a medical 

professional at the first signs of tinnitus 

symptoms. When you have an excessive 

build up of wax in your ears, tinnitus can 

become worse, and this can lead to cotton 

swabs compacting against one of your ear 

drums when used. 

5 

DISCONTINUE YOUR 

PRESCRIPTION DRUGS 

Consider your prescription medications 

when you are looking for the cause of your 

tinnitus. A wide variety of prescription 

drugs has been known to cause tinnitus. 

By discontinuing your dosage of such 

drugs, your troubles with tinnitus might be 

resolved. If you can, and under a doctor’s 

watchful eye, try stopping each drug one 

by one for a week to see if your hearing 

problems also stop. 

6 

KEEP YOUR STRESS LEVELS LOW 

Stress can make tinnitus seem 

worse, so keep stress levels under control 

by staying organized and de-cluttering 

your life. Find a less stressful job, and 

spend time relaxing with those you love. 

Tinnitus can be directly affected by your 

stress-levels, so it is best to keep them 

under control when possible. You should try 

using common stress-reduction techniques 

when suffering tinnitus symptoms. Stay 

away from things that can cause stress in 

your life, such as overworking yourself, 

spending money excessively, or dealing 

with things on an emotional level. People 

have realized that if they are calm, collected 

and cool, it helps to manage their low blood 

pressure, and as a result, they no longer 

have a whooshing sound in their ears. 

7 

TRY TO MEDITATE 

Try using meditation if you are 

feeling stressed due to tinnitus and its 

symptoms. Meditating is popular for the 

way that it helps relax the mind as well as 

the body. It teaches the brain how to focus 

while screening out distractions. This can 

help those who suffer from tinnitus to 

finally get some sleep. 


8 

BRING UP YOUR 

CONDITION OFTEN 

Don’t assume that your doctor will always 

remember that you suffer from tinnitus; 

bring it up often. Many medicines can 

make your condition worse. A gentle 

reminder will help medical professionals 

keep your condition in mind when treating 

other issues with medications. 

9 

DIVERT YOUR ATTENTION 

Try filling your days with things you 

like to do, or that you’re interested in. 

You will be able to keep your attention 

off of the tinnitus. Many people allow this 

condition to control their lives, but you 

don’t have to. Go out and have fun and 

keep yourself distracted. 

GET ENOUGH SLEEP 

Never underestimate the value of 

solid sleep and rest if you are dealing with 

tinnitus. Try to avoid getting fatigued or 

overtired. You need to sleep for at least 

eight hours every single day to prevent 

your tinnitus from becoming worse. A 

short nap may be required as well. 

LISTEN TO MUSIC 

If you’re attempting to work but 

your tinnitus is frustrating you with its 

sounds, put some music on. Instrumentals 

are often preferable, as songs with 

lyrics can sometimes be distracting in 

themselves. Not only are you relaxing, but 

now you can get onto working also. 

CONSIDER HOMEOPATHIC REMEDIES 

If you’re going to try homeopathic 

remedies to treat your tinnitus, you 

need to do so under the supervision 

of a medical professional. Any 

supplements you decide to take 

should be recommended by a medical 

professional, not an unlicensed 

person, such as a relative or friend. 


89

Many people with tinnitus fully endorse ginko biloba. Although these 

effects aren’t scientifically proven, it won’t hurt you to try ginko biloba. 

Just ask your doctor to monitor your health once you’re on this herb. 

If acupuncture frightens you, consider trying acupressure. Acupressure follows the same 

general principles of acupuncture and even provides parallel levels of tinnitus relief, but 

the application of it doesn’t require being stuck with multitudes of metal needles. 

FIND OUT WHAT TRIGGERS 

YOUR TINNITUS 

Since many things can trigger tinnitus, 

finding out what is causing yours can be hard. 

Consulting specialists and trying various 

treatments, until you find what works best, 

will be part of your journey with tinnitus. 

Once you alleviate a significant amount of 

your tinnitus symptoms, you can then just 

focus on figuring out what was the cause. 

Hopefully, the facts that you have learned 

will allow you to know more about tinnitus, 

and if it is something that you may have. 

Just apply the information you just learned 

to the best of your ability, and your 

decision should be a good one when you 

deal with tinnitus. 



91



93

13 EVERYDAY TIPS FOR 

BACK PAIN RELIEF 

by 

Jim Maranto 

Follow Us: 

Chronic back pain can be bothersome. Hopefully this article will help you care 

for your fragile back so you will be pain free in no time. 

If you’re suffering from back 

pain, don’t feel alone. So 

many folks are suffering from 

back pain these days. The tips 

presented in the article below 

are created to help people treat a wide 

range of back pain conditions. The tips in 

this article can help you reduce the pain 

you experience from your aching back. 

1 

CHOOSE THE RIGHT MATTRESS 

Avoid back pain by making sure 

your mattress is not too soft. It’s agreed 

that mattresses that are too soft are not 

beneficial to backs. Firmer mattresses 

work well, but a too-firm mattress can 

also cause problems. It is highly likely that 

you will need to visit a variety of stores, 

to test out various brands, and sizes, of 

mattresses to find the right one for you. 

2 

CHECK YOUR SLEEPING POSITION 

When you have a backache, try 

laying on your back with your knees and 

hips at a 90-degree angle. This position 

helps reduce back stress than many 

sitting positions. Nonetheless, if you 

feel comfortable, most likely whatever 

position you are in that moment, it 

is the best. 


If you’d like to get rid of the ringing in your ears, then make sure you read these 13 tips on how to 

manage tinnitus. 

 


3 

RELAX AND KEEP STRESS AT BAY 

Relaxation is a great remedy 

when it comes to back pain, and proper 

breathing techniques can also help 

people in this condition as well. Do some 

research on what kind of breathing 

techniques will help with your back pain, 

and then learn them. These techniques 

will help alleviate some of your suffering. 

Stressing out about back pain only 

worsens it. You must learn how to relax 

properly, so you don’t increase the risk of 

developing muscle spasms. Make yourself 

comfortable and use heat packs on your 

back to help with the pain. 

4 

BOOST YOUR VITAMIN B12 INTAKE 

Try to increase your intake of vitamin 

B12. Vitamin B12 deficiency can lead to 

back pain. Consuming foods rich in B12, 

like vegetables, can eliminate your back 

pain. If you’re unsure about your vitamin 

B12 level, ask your doctor to perform a 

simple blood test to check it. 

5 

GET SOME EXERCISE 

A common misconception is 

the notion that those with back pain 

should steer clear of exercise. Back pain 

sufferers may think that working out 

can worsen their pain when it actually 


95

helps. Tight muscles in your back can 

contribute to or even cause back pain. 

Exercising can help stretch your back 

muscles and reduce pain. The best time 

to stretch your muscles to help eliminate 

back pain is while your muscles are still 

warm. After exercising, stretch them when 

cooling down. 

6 

USE A CHAIR WHEN 

BREASTFEEDING 

Breastfeeding is best done when sitting 

in a chair, not on a couch. Strain can 

be placed on the back if you choose an 

inadequate position to breastfeed. Don’t 

forget to rest your back against a pad 

while breastfeeding. 

7 

USE GOOD POSTURE 

WHEN SITTING 

If you have bad posture you will strain 

your back when you do not have to! 

Having a chair with good back support is 

necessary for anyone required to sit for 

extended time periods. Buying an exercise 

ball to sit on will strengthen your back and 

your posture. 


8 

USE HOT AND COLD METHODS 

Attempt to alleviate your back pain 

with both hot and cold methods. Ice 

relieves pain and reduces inflammation. 

On the other hand, warmth will relax your 

muscles by increasing the blood flow. You 

can also apply heat by using an electric 

blanket or soak in a tub of warm water, 

but take care not to go to sleep while using 

either of these methods. 

9 

LIFT HEAVY ITEMS WITH CAUTION 

Individuals from all backgrounds 

suffer from back pain. Using improper 

lifting techniques when picking up hefty 

items can exacerbate it further. Always be 

careful when lifting objects. 

AVOID BACK PAIN AT WORK 

A bad computer set-up is a very 

common cause of back problems. If you 

suffer from back pain and if you work at 

a computer, position your keyboard and 

screen directly before you, and make 

sure the screen is eye-level. If your job 

requires you to sit for long periods of time, 

consider propping your legs up on a little 

foot stool. When pain strikes, put your 

feet on the stool. The elevation should 

work to eliminate your pain before it can 

get worse. 

GET TOUCH OR PHYSICAL THERAPY 

Make a visit to a massage 

therapist. Touch therapy is one of the 


97

most common and least invasive forms 

of back pain treatment. A massage may 

loosen tight back muscles, and it will 

also help provide relaxation and relief 

from pain. If someone chooses to get a 

massage once a week they should be able 

to feel tremendous relief in their back. 

If you can afford it, the best technique 

to be rid of back aches is to get expert 

physical therapy. If your local hospital 

doesn’t have a therapist, they can help 

you find one. Although costly, a physical 

therapist provides excellent help to you. 

HAVE SOME RED WINE 

Although drinking alcohol in excess 

is not something that is good for back health, 

consuming a glass of wine can help give 

you some back pain relief. Red wine is great 

for relieving the tension in your muscles, 

including your back. In small amounts, it is 

also fantastic for helping you fall asleep. This 

might be a great remedy for an ailing back. 

WEAR PROPER, COMFORTABLE FOOTWEAR 

Keep proper footwear on your feet, and your chances of back pain 

will be lowered. Your posture is affected by the footwear you choose. When 

shoes are ill fitting or make walking difficult, they cause you to have poor 

posture, which can translate into more back pain. If you must wear them, 

place insoles inside them and try to wear them for as short a time as possible. 

Many times when people have back pain, it is in their lower back. This is also 

the 2nd most popular reason that many people have to visit the doctor. You can 

do things differently to avoid pain in the lower back, but you need to change 

some habits. Nowadays, it seems like lower back pain is a common occurrence, 

so it makes sense that you would do what you can to try and prevent it. 

It’s clear that many ways are available to treat back pain. It may not happen overnight, 

but applying the advice you learned here can set you on a path to relief from your 

chronic pain. You need to live a good life without back pain, so hopefully, this 

article’s suggestions help. 



99



101

13 NUTRITION POINTERS TO 

KEEP YOUR 

BODY HEALTHY 

by 


Follow Us: 

If you want to live a healthier life, then read these 13 tips to learn more about 

nutrition and to find out which foods to add to your diet. 

Good nutrition is a 

24/7 effort. Your 

body requires you 

to be educated in 

this arena. There 

are so many foods and plans 

that require research, work 

and a knowledge of your 

personal nutritional needs. 

Do you have what it takes? 

It’s not that hard! Just follow 

these handy tips. 

1 

GO FOR WHOLE 

GRAIN PRODUCTS 

Use whole grain products 

instead of refined white flour 

foods. Target whole wheat 

and grain products as better 

sources of fiber and protein, as 

opposed to refined products. 

Whole grain foods will keep 

you much fuller and will help 

lower your cholesterol. Check 

the nutritional facts to ensure 

that a major ingredient is 

listed as “whole.” 


Educate yourself and learn the right way to care for your skin, so you will be well on your way to being free 

from your acne. 

 


2 

TAKE IT SLOW 

Slow down when you are eating. 

A lot of people, especially those who are 

stressed out and hurried, rush through 

their meals. Instead of rushing through 

each meal, take your time. Be deliberate 

and savor the food. You will have a 

fuller feeling quicker this way. It will also 

be much less likely that you overeat. 

If you are trying to eat healthy, begin 

slowly. You won’t change overnight. 

You also do not want to disrupt your 

health and internal chemistry with 

overconsumption of foods that you might 

not even care for. Spread out the time that 

you introduce yourself to new meals so 

that you can gradually come to crave them. 

You shouldn’t attempt to change all the 

bad foods you’re consuming all at once. 

You need to put together the things you 

want to change into a list and analyze 

each one individually. Start with obvious 

offenders like fried dishes and carbonated 

beverages. After these, you should be 

empowered to tackle harder issues. 

3 

LOAD UP ON PROTEIN 

Proteins are very valuable nutrients to 

consume each week. Pick fish and skinless 

poultry. Eggs are a great provider of protein. 

Studies show that eating a single egg every 

day is not likely to adversely impact your 

health. Try going a whole day without eating 

any meat once a week. Use beans, peas, nuts, 

seeds or peanut butter in your meals instead. 

High protein, low-fat foods are a must in a 

diet intended for heart health. Poultry like 

turkey and chicken can fit this quota, but 

that is only if the skin is not eaten. Make 

sure never to fry your chicken. Usually, 

white meat is leaner than dark meat. 


103

4 

EAT FOODS RICH IN 

ZINC AND OMEGA-3 

To get well sooner after being sick, 

eat anything with good levels of zinc. 

To avoid illnesses, you can use zinc to 

help strengthen your immune system. 

Strawberries, peaches, pumpkin 

seeds, and wheat germ are all good 

sources of zinc. Also, most of these 

foods also help fight free radicals. 

Some certified nutritionists are in favor 

of a diet which substitutes fish for meats, 

such as beef, pork, and chicken. Good 

doses of the Omega-3 fatty acids are 

found in fish, which helps your nervous 

and circulatory systems. You can eat all 

different kinds of fish, and they all have a 

different taste as well as texture. 

5 

SWITCH TO GROUND TURKEY 

Switching out your ground beef with 

ground turkey has a ton of health benefits, 

though many people complain about 

the dryness. Try using olive oil and some 

onions to increase the juiciness of your 

turkey. You will be eating less fat in your 

meat and still get an excellent flavor. 

6 

APPLY OLIVE OIL ON SKIN 

Olive oil can be great for your skin. 

Olive oil is gentle and effective in sealing 

in moisture on your face and hands. 

It can also fight aging since it’s full of 

antioxidants. You only need to apply a thin 

layer two times each day. 

7 

INCLUDE VEGETABLES 

IN YOUR DIET 

Veggies are most certainly a smart and 

healthy choice when it comes to your 

diet. They fill you up while providing you 

with important vitamins and minerals. 

Remember to consume several servings 

every day by including vegetable 

soup or a fresh salad into your diet. 


A common staple to many meals is potato 

products, like french fries. Many people 

are used to eating starches like potatoes, 

rice, and bread with every meal. Reduce 

hundreds of unnecessary calories each 

day by eating veggies instead of potatoes. 

8 

DO NOT RELY ON MULTIVITAMINS 

Multivitamins are supplements, not 

replacements. You need whole foods to 

get optimum nutrition. Never have more 

than one multivitamin per day unless 

instructed otherwise by a doctor. Taking 

lots of vitamin supplements can throw off 

your body’s homeostasis. 

9 

AVOID SNACKS WITH 

SATURATED FATS 

Stay away from snacks that have lots of 

saturated fats. This doesn’t just mean 

meat, but also any products that are 

cooked with vegetable oil. These oils are 

surprisingly high in undesirable saturated 

fats, often more so than what you would 

find in animal fats. Saturated fats can raise 

the fat levels in your body. Even products 

that say they do not contain cholesterol 

can elevate your cholesterol. 

DO NOT SALT BOILING WATER 

Don’t put salt in your boiling water. 

When you boil water, you can decrease 

the time to reach a boil, but you are also 

increasing the sodium in the foods you 

add to that water. The salt is unnecessary, 

so skip it and juts wait a few minutes for a 

rolling boil in the water. 

CURB YOUR APPETITE 

BY SMELLING FRUITS 

Try smelling peppermint, bananas, 

and apples. These foods are known to 

help suppress your appetite. There is a 

possibility that by smelling these foods 

you are tricking your brain into thinking 

that you have eaten them. This is actually 

a great way to curb your appetite and aid 

in weight loss. 


105

HAVE SOME SWEET POTATOES 

Sweet potatoes will satisfy your 

craving for starch without overloading you 

with a lot of carbohydrates. Sweet potatoes 

can be mashed or turned into tasty fries. 

Eat them with some butter and a small 

quantity of sugar. Where potatoes can 

increase inflammation in the body, sweet 

potatoes work as an anti-inflammatory. 

GET A NUTRITION PARTNER 

It may be beneficial for you to 

adopt a partner in your new diet. An 

experienced mentor or someone that 

is experiencing the same things as you 

are your best options for support. What 

is important is that you have someone 

with whom you can discuss things. 

As you have undoubtedly learned now, 

proper nutrition for your body involves a 

bit more than devouring the obvious fresh 

fruits and vegetables. You must educate 

yourself and get motivated to stick to 

your healthy new diet. These suggestions 

should help you along the way. 



107



109


HEALTHIER SKIN 

by 

Jim Maranto 

Follow Us: 

Taking care of your skin is not difficult. Read these 15 pointers and find out how 

you can get the beautiful, glowing skin you’ve always wanted. 

People make taking care of their 

skin more difficult than it needs 

to be. Before trying to repair your 

skin, there is a lot of information 

you need to know. Take some 

time to read this article so that you can learn 

how to care for your skin properly. 

1 

KEEP STRESS AT BAY 

Reduce your stress levels and stay 

relaxed. Stress is bad for your health, 

and it damages your skin. You can 

avoid a poor complexion by reducing 

the amount of environmental and 

emotional stresses. Stress relief improves 

your life overall, not just your skin. 

Surprisingly, you can improve your skin 

by simply finding new hobbies. Skin can 

flare up when you are stressed. If you 

take the time to partake in an enjoyable 

hobby, the brain’s oxygen flow will 

increase, resulting in fewer blemishes. 

When you are stressed out, your skin is 

more likely to suffer from problems like 

acne. Try to relieve stress from your life 

to improve your skin’s health. Do not take 

on too much at once and spend some time 

relaxing if you want healthier skin. 


Read these tips on how to manage diabetes so you can continue living a healthy and happy life. 

 


2 

CHECK FOR ALCOHOL 

OR FRAGRANCE 

Scented moisturizers contain ingredients 

that may cause skin damage, so try to avoid 

them. Skin lotions and creams typically 

contain alcohol, which can be very drying to 

your skin. Many creams and lotions contain 

this drying ingredient. If the list contains 

alcohol or a fragrance, don’t use that product. 

3 

DO NOT USE WET 

SOCKS OR GLOVES 

Avoid wearing socks or gloves that are wet. 

These can easily irritate your skin. This can 

also cause itching, cracking, or eczema. 

4 

DON’T GET A TAN 

Tans are the trends right now, but 

tanning is not good for your skin. If you feel 

compelled to show off a suntan, opt for 

lotions that darken your skin, rather than 

unhealthy tanning booths or lying in direct 

sunlight for hours at a time. The ultraviolet 

light emitted by the sun and salon booths 

greatly increases your risk of skin cancer. 

Stop tanning if you’re trying to look good. 

A lot of people want to get tan so that they 

can look younger, but it ends of having 

the opposite effect. Tanning creates 

premature aging and can damage the skin. 


111

If you think tanning will help you look 

younger, don’t believe the hype. 

5 

USE VITAMIN B3 

If your skin is blotchy, try using 

vitamin B3. Vitamin B3 protects skin from 

irritants and improves the ability of your 

skin to lock in moisture. After using it 

regularly for a few weeks, you will notice a 

difference in your skin. 

6 

DO A TISSUE TEST 

One simple way to determine your 

skin type is to do a tissue test. Whenever 

you first get out of bed, gently press a 

tissue on your entire face and observe 

the pattern of oil left behind. This will 

be a good indicator of the level of oil or 

dryness or combination of both, revealing 

your specific skin type. You will be able to 

pick the right skin care products once you 

know your skin type. 

7 

USE SUNSCREEN REGULARLY 

One way to maintain youthful and 

healthy skin is to use sunscreen regularly. 

The sun is deemed one of the greatest 

threats to skin. You can prevent damage 

from the sun by wearing sunscreen under 

your makeup. SPF protecting foundation 

is also a helpful form of sun protection. 

Reapply your sunscreen as needed 

based on the instructions found on the 

bottle. There are sunscreens that come 

in brush-on powder form if you are 

looking for an easier way to apply the 

stuff. The container itself is compact, so 

you can carry it in your pocket or purse. 

Apply sunscreen for sun protection. 

Make sure you are covered by applying 

sunscreen at least twice. It will ensure that 

every part of your skin is covered. Apply 

sunscreen twice each day to your face. 


8 

USE FABRIC SOFTENER 

Use fabric softener when doing 

laundry. The softer you make your clothes, 

the better they will interact with your skin. 

Dry areas need this even more. 

9 

USE ARGAN OIL AND 

JASMINE EXTRACT 

A lower-cost treatment for psoriasis is 

nutrient-rich plant oils. Many people find 

that argan oil works well for them, and 

it is natural, so there is no risk of having 

new problems from using it. The argan 

oil helps the red, scaly patches that are 

caused by psoriasis to be not so apparent. 

Jasmine extract makes a great skin care 

product for facial use. This plant increases 

the softness of your skin and has many 

antioxidants. Dermatologists often 

recommend it to patients. 

MOISTURIZE SKIN REGULARLY 

A moisturizer has the best effect 

when used after bathing, while the skin still 

has moisture. The steamy water will open 

your pores, and that will help it absorb the 

moisturizer more easily. If you do this on 

a daily basis, you will surely prevent the 

possibility that your skin will become dry 

and itchy, even during the winter months. 

A twice-daily moisturizer is the solution for 

a child with dry or irritable skin. Try to find 

a moisturizer that is geared for children. If 

the problem persists, switch to medicated 

moisturizer or give the pediatrician’s 

office a call. 


113

USE COLD SPOONS 

FOR PUFFY EYES 

You can either place two spoons in the 

freezer or in ice. Put these spoons over 

your eyes for around 6 minutes. Doing 

this can help significantly improve puffy 

eyes. There are many causes for this 

condition, including your genetics or salt 

consumption. When you can’t remedy 

the cause, use cold metal spoons to treat 

the symptoms. 

SOFTEN HAIR BEFORE SHAVING 

If you want your face to be less 

irritated before shaving, make sure that 

you get your face and your beard wet 

with warm water about five minutes 

before shaving. One great way to do this 

is by soaking a washcloth in warm water, 

wringing it out, and placing it over your 

lower face. You can also shave right after 

bathing. The point is to soften the hair for 

easy cutting and avoid irritating your skin. 

DON’T FORGET TO 

MOISTURIZE YOUR FEET 

When caring for your skin, be sure not 

to neglect your feet. If your feet become 

neglected and dry, it’s hard to fix them. 

You can avoid dry and rough feet by using 

body butter cream before bed. You will be 

without calluses and your feel will be soft. 

Having great skin is not difficult. Knowing 

how to properly care for your skin is 

the first step to correcting problems. 

Use the advice offered in this article to 

get you started. 



115



117

A 13-PART GUIDE ON 

HANDLING 

ALLERGIES 

by 


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Allergies come in different 

forms. Certain forms can 

be lethal, whereas some 

simply cause runny 

noses. There are allergic 

reactions that can come about from 

food, insect bites, prescriptions, or 

even beloved pets. Knowing how 

allergies operate can give you the 

information you need to successfully 

manage them. 

1 

Allergies are triggered by a lot of different factors. If you want relief, read 

this article for some tips on reducing your allergy symptoms. 

ELIMINATE RUGS 

AND CARPETS 

You might find your allergies easier 

to deal with if you can eliminate 

rugs and carpeting from your living 

space. It is next to impossible to 

get carpet completely clean since 

the fibers act as a trap for many 

allergens such as dust mites, 

pollen, and pet dander. Choose 

a flooring that is easy to sweep 

and mop. A good way to reduce 

allergy symptoms is by dusting 

every week. Polishing furniture will 

remove dust which will reduce the 

amount of allergens in the home. 


If you’d like to get rid of your cellulite, then make sure you take the time to read these 13 tips on how to battle 

this orange-peel skin. 

 


It is possible your carpet is an allergy 

culprit. Carpet is terrible for allergies 

because it tends to gather up lots of 

pollen, dust, and dust mites. If you are 

one of those people who have carpet 

from wall-to-wall, think about switching 

to laminate, wood or tile, if you can afford 

it. There will be a substantial difference in 

how much allergens you breathe in. If this 

isn’t possible, vacuum daily. 

2 

KEEP BATHROOM CLEAN 

AND WELL VENTILATED 

Make sure your bathroom is always clean. 

Bathrooms often have mold or mildew, 

which means they need to be cleaned 

weekly. A great way to fight mold is to keep 

the walls cleaned with water and bleach 

solution. This prevents mold from growing 

and increasing the symptoms of allergies. 

Ensure that your bathroom is wellventilated 

to keep mold and mildew at 

bay. These types of allergens live and 

grow in warm, damp environments. Air out 

towels well immediately after use. If you 

use a sponge or cloth in the shower, air 

them out well, and launder them often. If 

there isn’t a fan, try cracking a window to 

get some fresh air circulation. 


119

3 

KEEP YOURSELF HYDRATED 

Make sure you’re properly hydrated 

to treat a bronchial allergy. If the body 

lacks fluids, mucosal membranes can 

grow dry and irritated. Lack of sufficient 

hydration also affects the bronchial tubes 

by causing your mucosal glands to produce 

secretions that are difficult to break-up. 

4 

AVOID OLIVE TREES 

Olive trees have become popular 

in many western states. These trees, 

however, do have one drawback: they are 

veritable pollen factories. Knowing what 

this tree looks like can make it easier to 

avoid places that contain a lot of them. 

Some olive tree owners have found that 

wetting their trees down with a hose every 

day can help cut down on the amount of 

pollen they put into the air. 

5 

CONSIDER OTHER 

ALLERGY TREATMENTS 

There are many allergy treatments, so don’t 

throw in the towel after only a couple of 

tries. If oral allergy medications are not 

effective, you still have a number of other 

options. Other medical solutions you can 

try include prescription drugs, such as 

leukotriene blockers and nasal steroids and 

basic OTC alternatives such as antihistamine 

eye drops and nasal saline sprays. 


6 

TRY NATURAL REMEDIES 

Natural treatments do exist for those 

with allergies. These natural remedies can 

help you fight allergic reactions to lots 

of common allergens. These remedies 

treat swelling, itching, runny noses, and 

sneezing naturally. However, be sure to 

talk to a doctor first because they can 

sometimes interact with other medication. 

Allergies that cause an excess of drainage 

can leave you with a sore throat. Try 

gargling salt water. Combine warm water 

with a few teaspoonfuls of table salt, then 

gargle and swish (but don’t swallow) the 

mixture for a minute or so. Doing this will 

relieve your pain almost instantly. 

7 

KEEP YOUR WINDOWS 

CLOSED DURING SPRING 

A great tip in the springtime is to keep your 

windows closed to keep the pollen out. By 

opening windows, you allow free-floating 

pollen to come into your house and trigger 

your allergy symptoms. Additionally, keep 

clean filters in your air conditioner and air 

vents to keep potential triggers away. 

8 

PACK YOUR CHILD’S FOOD 

When vacationing with a child that 

suffers from food allergies, make sure to 

bring your own safe foods along, especially 

for travel to foreign countries. Sometimes, 

certain foods will contain foods that 

often cause allergic symptoms, such as 

nuts or soy. 

9 

KEEP STRESS AT BAY 

Try to avoid becoming too stressed. It 

is not widely known that stress levels play a 

large role in allergic reactions. This is even 

more true for asthmatics. Stress levels in 

people living with asthma is something 

that should be closely watched. Although it 

won’t cure allergies, it will help the amount 

of allergic reactions experienced. 


121

CHOOSE SKIN PRODUCTS WISELY 

When deciding on a new type of 

deodorant or skin care product, choose 

wisely. Many common ingredients are very 

harsh chemicals which can aggravate skin, 

and if you are prone to allergies, these may 

be even harder on you. You can take better 

care of your skin by avoiding antiperspirants 

with these kinds of ingredients. 

AVOID HAIR STYLING PRODUCTS 

During peak allergy season, it is 

best to style your hair naturally without 

the use of gels, sprays or creams. Spending 

time outdoors usually means returning 

home with pollen and airborne allergens 

trapped in your hair. Styling products 

typically attract pollen which makes you 

essentially allergic to your own hair. 

INFORM SCHOOL ABOUT YOUR 

CHILD’S ALLERGY 

If your child suffers from severe allergies, 

a doctor may prescribe emergency 

medication to use in response to a lifethreatening 

reaction. Your doctor should 

provide a note along with the prescription 

to help your school understand your child’s 

allergies. Give the school a couple of doses 

of his medication in case of emergency. 

Your child and their school should also 

have a list containing any allergens that 

may affect your child. 

DON’T RUB YOUR EYES 

If allergies make your eyes itchy 

or dry, don’t rub them. Try using an eye 

drop of antihistamine for treating the 

symptoms. If you use your hands to rub 

the area around your eyes, eyelash follicles 

may become irritated. As a result, you 

may experience recurrent allergic styes. 

Educating yourself about allergies and 

how to treat them will make your life 

easier. There is a wide variety of medicines 

available to address allergic symptoms 

and even suppress allergies entirely. Make 

certain you read as much as you can on 

the topic. 



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125

TUNE IN 

FOR OUR 

NEXT 

ISSUE! 

• BEAUTY TIPS AND ADVICE FROM 

INDUSTRY EXPERTS 

• SOLID INFORMATION ABOUT ARTHRITIS 

• HOW TO LIVE YOUR LIFE WITH DIABETES 

• HELPFUL TIPS FOR SOOTHING THE PAIN 

OF HEMORRHOIDS 

• PUT AN END TO YOUR ALLERGY 

SYMPTOMS 

• HELPFUL ADVICE TO QUIT SMOKING 

• TIPS TO SUCCESSFULLY COPE 

WITH TINNITUS 

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The October edition of 

Life Essentials Magazine 

will be available this fall.

Life Essentials Magazine - September 2017

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