Life Essentials Magazine January 2018

12 USEFUL TIPS TO HELP YOU AVOID THE SCARS OF ACNE 

Issue 25 I January 2018 

13 TIPS TO 

SNORE 

LESS 

& 

SLEEP 

BETTER 

A 13-PART GUIDE 

ON MANAGING 

DIABETES 

11 ALLERGY TIPS 

THAT CAN MAKE 

A DIFFERENCE 

12 BEAUTY POINTERS TO HELP YOU 

11 USEFUL TIPS TO HELP 

A 9-PART GUIDE TO FOODS THAT HELP WITH MEMORY LOSS

CONTENTS 

ISSUE 25 • JANUARY 2018 

07 

EDITOR’S NOTE 

08 

13 TIPS TO SNORE LESS 

AND SLEEP BETTER 

17 

12 BEAUTY POINTERS 

TO HELP YOU LOOK 

GREAT 

25 

A 13-PART GUIDE ON 

MANAGING DIABETES 

33 


RELIEVE STRESS 

41 

49 

57 

12 USEFUL TIPS TO HELP YOU AVOID 

THE SCARS OF ACNE 

11 ALLERGY TIPS THAT 

CAN MAKE A DIFFERENCE 

12 BASIC PRINCIPLES 

OF JUICING

CONTENTS 

13 MUSCLE BUILDING 

KEYS THAT ANYONE 

CAN USE 

A 9-PART GUIDE TO 

FOODS THAT HELP WITH 

MEMORY LOSS 

65 

74 

11 EYE CARE POINTERS 

FOR BEAUTIFUL EYES 

13 USEFUL PRINCIPLES 

FOR FIGHTING 

DEPRESSION 

12 SKIN CARE HACKS 

TO KEEP YOU LOOKING 

YOUR BEST 

A 13-PART GUIDE 

TO DEALING WITH 

ARTHRITIS 

10 TIPS FOR DEALING 

WITH YOUR PANIC 

ATTACKS 

A 13-PART GUIDE TO 

LOCATING THE RIGHT 

CHIROPRACTOR 

81 

89 

98 

106 

114 

122

Issue 25 I January 2018 

Editor 

Margaret Dunham 

Writer 

Jim Maranto 

Head of Creatives 

Nyvia Ross 

Lead Graphic Designer 

Michael Juanson 

Graphic Designer 

Rogelio Castino, Jr. 

Leonard Inciong 

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 

Magazineeditors and publishers shall 

not be held liable for any unsolicited 

materials. All prices and specifications 

published in this magazine are subject 

to change by manufacturers, agency 

and retailers. 

Welcome to the January 2018 issue of Life Essentials Magazine! I hope you had 

a wonderful Christmas and are ready to embark into the new year. Our team has 

some exciting things in store for you, so stay tuned. 

In the previous issue, you solved your cellulite problem, prevented memory loss, 

started eating right for a healthier you, and much more. We talked about managing 

your diabetes, dealing with yeast infection, and conquering panic attacks. In 

this release, get ready to fight depression, deal with arthritis, snore less and sleep 

better, and more. 

At Life Essentials Magazine, we know how important some of life’s simple comforts 

can be. Being able to look in the mirror and like what you see, being able to sleep 

well at night, being pain free on the regular - a lot of people take these things for 

granted. And if you’re denied the luxury of being one of them, 

you’re in the perfect 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 

January 2018 | 

7

13 TIPS TO 

SNORE 

LESS 

AND 

SLEEP BETTER 

by 


Snoring might seem like a small 

issue, but it can lead to many 

other health problems. Check out 

these 13 self-help tips to help you 

prevent snoring. 

Follow Us: 

Most people don’t realize that 

they snore. Typically, people 

who snore learn about their 

snoring from friends and family 

rather than on their own. 

Snoring can cause embarrassment or indicate 

a more serious problem. Take a 

look at the article below for some effective 

ways to deal with snoring. 

8 | January 2018

Building muscles is a healthy hobby. If you want a lean body stacked with muscles, then this article will 

help you reach your goal of being buff. 

 

CLICK HERE TO LEARN MORE 

1 

KICK THE SMOKING HABIT 

If you suffer from snoring and you 

smoke, consider quitting smoking. Smoking 

can irritate your throat, and cause it to 

swell. Swelling in the throat is one of the 

major causes of snoring. 

2 

KEEP YOURSELF HYDRATED 

Drink lots of water in order not to 

snore. Snoring can be caused by your nasal 

passages producing thicker mucus; this 

is caused by being dehydrated. Try to drink 

at least ten glasses of water a day to stay 

well hydrated, and keep snoring at bay. 

3 

AVOID ILLICIT DRUGS 

Do not take illicit drugs as these 

can cause you to snore. Marijuana can affect 

you the same way legal prescription 

medications do; it relaxes you. Of course, 

pain killers that you find on the street 

have these same relaxing effects as well. 

There are numerous reasons to avoid illegal 

drugs, and snoring is just one of them. 


9

4 

TREAT YOUR CONGESTION 

Congestion from allergies or other conditions which plug up your nose will 

cause snoring. When congested, your airways and nasal passages become congested, 

this may result in air being blocked and you end up snoring. Taking a decongestant 

an hour before bed can help to clear out your nose and allow you to sleep well. 

A first step towards the elimination of snoring is getting your allergies under control. 

If you suffer from allergies, it can block your nostrils, causing issues with your respiratory 

system. Also, many people with allergy inhale and exhale through their mouths, a 

practice that increases the likelihood of snoring. Take antihistamines and use a humidifier 

to keep allergies under control. 

5 

CHECK YOUR 

PRESCRIPTION MEDICINES 

Many prescription medicines can cause 

snoring, discuss if this is happening to 

you with your doctor. Certain prescription 

medications can cause snoring. Painkillers, 

antihistamines, sleeping pills, and muscle 

relaxers usually relax your muscles, causing 

a restricted airway. If your airway is 

reduced, you will snore. 

6 

DO TONGUE EXERCISES 

To reduce your snoring problem, try 

sliding your tongue against the back of 

your front teeth. Pull your tongue back 

towards your throat and then slide it forward 

up to your teeth, and continue this 

alternation for three minutes. By working 

on these muscles, you’ll help ensure your 

passageways remain as open as possible 

so that you can decrease snoring. 

7 

AVOID EXERCISING 

JUST BEFORE BEDTIME 

Do not exercise too much before you go 

to bed for the night. This is because your 

breathing can be interfered with by the 

exercise, just prior to you going to sleep. 

This can lead to airways which are constricted, 

and then comes the snoring. 


8 

TAKE A SPOONFUL OF HONEY 

Another option for snorers with a 

sweet tooth is to take a spoonful of honey 

before bedtime. While the reason honey 

helps is not completely clear, many people 

swear by this remedy to prevent snoring. 

When you consider honey’s many other 

health benefits, it doesn’t seem so strange 

that it can also help with snoring. 

9 

CHANGE YOUR 

SLEEPING POSITION 

Consider a change in your sleep position, 

if you are wanting to eliminate snoring. 

Snoring is quite common among the 

back sleepers. The throat muscles relax 

too much and fall together, impeding 

the airway. This can be prevented by lying 

on your side or front, which will allow 

you to get a better night’s sleep. 

It is believed that left-side sleepers snore 

less. Snoring can make anyone sleeping 

next to you go insane. It hasn’t been 

proven medically that sleeping on the left 

side of your body can reduce snoring; however, 

some people swear by it! 

SKIP THE DAIRY PRODUCTS 

Don’t eat dairy products close to 

bedtime if you want to prevent snoring. 

Dairy products encourage snoring by increasing 

mucus production in the mouth and 

nose. Your airways become blocked by mucus, 

which is what exactly makes you snore. 

Dairy products in your diet might be the 

culprit when someone who sleeps within 

earshot tells you that you have a snoring 

problem. If this is something you usually 

consume right before going to bed, you 

may want to consider stopping for a while 

just to see if your situation gets better. 

Dairy can cause mucus to build in the 

throat of some individuals. The increased 

phlegm may cause snoring. You can probably 

still enjoy dairy products, so long as 

you consume them early in the day. 


11

CONSIDER USING 

NASAL DILATORS 

Consider whether or not internal nasal dilators 

might help your snoring. Snoring 

normally occurs in the back of the throat; 

however, there are certain people who 

snore through their nose. These dilators 

fit inside the nose and prevent them from 

constricting. When the nasal passages are 

open, breathing is normal, and the snoring 

is eliminated. 

DO NOT RELY ON ALCOHOL 

AND SLEEPING AIDS 

You should never rely on alcoholic beverages 

or sleeping medication to cut down 

on snoring. These are central nervous system 

depressants, so they may help to relax 

your jaw and throat muscles. This muscle 

activity can cause you to snore. Be vigilant, 

however, because chemicals in these 

products can increase the likelihood of 

sleep apnea. 


AVOID EXCESS FOOD 

AND ALCOHOL 

To reduce the chances of snoring at 

night, limit your intake of excess food 

and alcohol for at least three hours before 

you go to bed. Both heavy meals 

and alcohol can relax your throat muscles. 

Snoring can follow, even for 

those who are not habitual snorers. 

Even though snoring might seem like a 

small issue, it can lead to many other 

health problems. It can cause lack of oxygen 

in your brain, contributing to high 

blood pressure. This can cause damage 

to the carotid arteries and add to the 

plaque build up in the arteries responsible 

for supplying blood to the brain; this 

can eventually lead to stroke. While this 

is not always the case, it is an important 

reason to prevent and cure snoring. 

A lot of people do not know that they snore 

while they are sleeping, unless a spouse or 

a friend tells them. Some people are even 

embarrassed of their snoring. If you snore, 

the advice in this article will help you make 

it a thing of the past. 


13



15


12 BEAUTY POINTERS TO HELP YOU 

by 


If you want a prettier and more 

confident you, then this read 

this article for some pointers on 

routines that will make you a 

beauty pro in no time. 

Follow Us: 

Ever wonder how some women 

always seem to look fab? 

Beauty can be perfected with 

the correct application. The average 

beginner can find that to 

be scathe, but the truth is that anyone can 

look great if they put their mind to it. 


17

Many people take their eyes for granted and end up with bad eyesight. Learn how to keep your 

eyes healthy with these 11 easy-to-follow eye care pointers. 

 

CLICK HERE TO READ MORE. 

1 

DON’T FORGET TO MOISTURIZE 

You could always fill a tiny jar 

with a favorite moisturizer. These containers 

can be carried in your purse or 

travel bag. When your skin starts drying 

up, apply a drop of moisturizer. 

Do you frequently experience dark circles 

under your eyes? If so, then there is a 

solution. Massage the skin around your 

eyes from the outside-in with the moisturizer. 

It also helps with lymphatic drainage 

and energizes the skin. 

2 

BUY YOURSELF A GOOD 

EYELASH CURLER 

It may have been so long since you used 

an eyelash curler that you forgot how good 

it makes them look. Curling your eyelashes 

brightens your eyes and makes them look 

bigger. You can even purchase a heated 

eyelash curler. Heated eyelash curlers say 

that they produce curls that last longer. 

3 REMEMBER 

TO EXFOLIATE 

A good skin care tip is to exfoliate your 

face. If your skin is dry or highly sensitive, 

you can exfoliate your face anywhere 

from one to three times per week; any 

less and you are missing out on an opportunity 

to reveal healthy skin cells underneath 

the top layer. Do this, and your 

face will look more glowing and dewy 

and will stop the buildup of dirt and oil. 

Try a basic loofah on areas of your skin 

that are problematic or blemished. Loofahs 

help with skin exfoliation and smooth your 

wrinkles, which will provide a smoother 

look. When you add an exfoliating treatment, 

like sugar and honey, the results are 

stellar. Use the loofah at least twice per 

week for best results. 


4 

USE A HIGHLIGHTER 

AND BRONZER 

If you want to brighten up your skin 

during the winter, consider a moisturizer 

or bronzer with warmer undertones. 

Both pink or gold ones work well. 

Apply the highlighter with a makeup 

sponge, dabbing it on your brows and 

fleshy part of your cheeks for a dewy 

look. Just apply a small amount as using 

more will make you appear shiny. 

You can use bronzer in your lotion to get a 

healthy glow without using a self-tanner. 

Then use that to self-tan and get the 

healthy, bronze color you want. This will 

allow you to achieve a personalized glow. 

5 

STORE YOUR BEAUTY 

PRODUCTS PROPERLY 

Many beauty products are better kept in 

your refrigerator. This is a great way to 

beat the summer heat. You can use your 

various lotions and toners more easily in 

the heat of the summer if you keep them 

in the refrigerator. The cooling sensation 

is sure to leave your skin feeling refreshed 

and chilled. 

6 

SWITCH TO A NATURAL MOUTHWASH 

Create an alcohol-free natural mouthwash with peppermint oil and purified water. 

For each ounce of water, add a single drop of oil. Boil water first, then put the 

oil drops into a ceramic or glass bowl or another container that is heat-resistant then 

pour in the boiling water. Use a clean cloth to cover the mouth of the container, then 

allow the mixture to cool. Pour the final mixture into a bottle, and make sure the bottle 

can be tightly closed. 


19

7 

USE A LENGTHENING MASCARA 

Make your eyelashes look longer 

and fuller with a long-lasting lengthening 

mascara. Many brands of mascara have a 

formula specifically devoted to boosting 

length and curl; however, these formulas 

are often very thick and heavy. They will 

weigh down your lashes. Only use a formula 

that is lengthening and waterproof. 

This can add more upward curls and volume 

to your lashes. 

8 

PRACTICE CAUTION 

AFTER WAXING 

Following a wax, it is important to steer 

clear of several things. Avoid using tanning 

beds or getting any exposure to direct 

sunlight. Also, don’t take steamy showers 

or baths. Your pores are still wide open 

during this period, so these activities are 

really risky. You will achieve a better result 

if you wait. 

9 

CLEAN YOUR TOOLS REGULARLY 

Regularly wash all your cosmetic 

brushes and tools to prevent breakouts 

and keep colors as brilliant as they 

were the day you bought the items. Fill 

your bathroom sink with warm water and 

a bit of gentle baby shampoo, working 

the soap through the bristles. Rinse each 

brush thoroughly and then allow them to 

dry overnight. By washing your brushes, 

you remove any residual makeup and prevent 

acne-causing bacteria from growing. 

PREVENT INGROWN HAIRS 

By using lotion to moisturize your 

skin on a daily basis, you may be able to 

prevent ingrown hairs. Always moisturize 

after you shave. Ingrown hairs can be 

caused by having excessively dry skin, so 

keeping skin moisturized is a must. Doing 

so will extract current ingrown hairs, and 

prevent future occurrences. 


PAINT YOUR NAILS BEFORE BEDTIME 

When it’s close to bedtime, apply your favorite base coat, a couple of layers of 

color, and your favorite top coat to all ten nails. If you get a little polish on your skin, do 

not fret. Scrape off the excess polish easily during your morning shower the next day. 

With these easy methods, you can do your own pedicure and manicure quite nicely. 

Use a professional quality top coat if you want your manicure to last. After you finish 

applying your nail polish, apply a topcoat. Follow up with another layer of topcoat 

every other day to prevent chipping. Your manicure will last longer if you take 

the time to apply a top coat. 

APPLY AN 

EGG MASK 

Some egg for your face can be great for 

beauty. You can use eggs to enhance your 

outward beauty too. Break a few eggs 

open into a bowl and apply them gently 

to your face. Use warm water to wash 

it off after roughly twenty minutes. You 

will not have oily skin after doing this. 

A good beauty regimen can quickly turn 

into a hard science, but it is still attainable 

by more than just the professionals. 

Nearly anyone with any skill level and enjoy 

this activity. The advice here can help 

anyone be better looking. 


21



23


A 13-PART GUIDE ON MANAGING 

DIABETES 

Follow Us: 

by 


Having diabetes means your body is no longer capable 

of controlling insulin production. These tips will 

make your daily living with diabetes manageable. 

In plain and simple terms, a diagnosis of diabetes 

means your body is no longer capable 

of creating and controlling insulin production. 

While this might seem easy to understand, the 

treatment involved in regulating insulin production 

and managing diabetes is actually very complicated. 

Nowadays people with diabetes are everywhere. This 

helps to reduce any shame or stress that accompanies the 

diagnosis. Use these tips to make it simpler. 


25

It’s easy to forget and it’s hard to recall every single detail. However, you can enhance your memory by using 

the pointers found in this article. 

 


1 

HAVE SOME ALMONDS 

Almonds are excellent for handling 

those hunger urges and won’t upset any 

diabetic levels at all! Almonds without salt 

contain protein, fiber, and other minerals 

and vitamins that are healthy to eat. Keep 

some near the computer so you can munch 

on them while you work. 

2 

BE CAREFUL WITH PEDICURES 

If you have diabetes, be very careful 

when getting a pedicure. Diabetes can 

increase your risks of getting foot infections. 

Make sure the tools are clean and 

be extremely careful if you cut yourself. 

3 

SWITCH TO A HEALTHIER DIET 

Changing your diet can be a great 

way to help lower your risk factor of contracting 

diabetes, and switching out fats 

and sugars with fiber is a great place to 

start. If you eat more whole grain bread 

and less white bread, you will lessen your 

blood sugar levels and will, in turn, lessen 

your risk of diabetes. Research has 

shown that people who eat more whole 

grain foods have a reduced risk of developing 

diabetes. 


4 

LEARN ABOUT 

GESTATIONAL DIABETES 

Talk to your doctor when you become pregnant 

and think you might have gestational 

diabetes. If you don’t control gestational 

diabetes, your health, as well as your baby’s, 

is in jeopardy. Not only can you get 

proper medications from your doctor, but 

he can let you know what dietary concerns 

you should know about. 

5 

HAVE YOUR 

EYES CHECKED 

Make sure you speak with your doctor if 

you are having vision problems and are 

diabetic. Diabetes can lead to many eye 

problems, including diabetic retinopathy 

and glaucoma. Cataracts can also be an 

issue. It is important to have these problems 

taken care of because the worse case 

scenario is that it can cause blindness. 

6 

AVOID UNHEALTHY SNACKS 

The chips and candy in a vending 

machine may seem to promise quick energy, 

but a diabetic should avoid these 

snacks. Keep these snacks out of your 

kitchen cupboard also. It’s crucial that you 

avoid these unhealthy snacks, and instead 

fill up on fruit and vegetables. 

7 

BLOOD SUGAR SPIKES 

It is normal for your blood sugar 

level to spike in response to low glucose 

treatments. A high blood sugar level can 

be caused by two factors: hormones that 

stimulate the release of glucose into your 

bloodstream and the influx of glucose 

from your food. Together the two sources 

may overload your body with glucose. 

When it happens, reduce the amount you 

eat or drink by half and then recheck your 

levels 30 minutes later. 


27

8 

FAST-ACTING INSULINS 

If you take fast-acting insulin, be sure 

to take it within 15 minutes before your 

meal. This may change depending on your 

prescribing physician’s instructions. Fastacting 

insulins work very well to maintain 

blood sugars, but they must be properly 

dosed for the individual. 

9 

WATCH WHAT YOU EAT 

If you have diabetes, you need to 

watch what you eat carefully. Different 

foods will affect your blood glucose levels 

in different ways, so you will want 

to monitor your food choices carefully. 

Bigger meals will need higher injections 

of insulin, and small meals might 

require less. If you watch your meals, you 

can actively manage your glucose levels. 

Add healthy carbohydrates to your daily 

diet. Diets that are very low in carbohydrates 

should be avoided since the body 

will be robbed of vital nutrients. Consuming 

the right amount of carbs keeps your energy 

levels up. 

SWITCH TO CINNAMON 

If you have diabetes, add cinnamon 

to your food as a way to spice up 

the flavor without adding sugar, sodium, 

or calories. Cinnamon helps you to highlight 

a food’s natural sweetness in place of 

glucose-raising sugar. There is some debate 

about whether cinnamon can lower 

glucose levels, but it is not harmful and 

can enhance many dishes. 

ASK ABOUT GLUCOSE TABLETS 

If you are diagnosed with hypoglycemia, 

make it a point to consult with your 

physician about the possibility of taking 

glucose tablets. The tablets are simple to 

take wherever you go. They also help elevate 

your glucose levels quicker and more 

efficiently than foods with sugar. 


BE SMART WITH SWEETS 

One popular myth on diabetes forums and elsewhere is that you can’t eat any 

sugar at all if you have diabetes. You don’t need to eliminate sugar completely, but you 

have to be smart with sweets. You will still be able to indulge in small servings of your 

favorite sweets on special occasions. Plan carefully and balance your splurge with the 

other carbohydrates consumed that day, preferably by bypassing them. 

EXERCISE AND AVOID 

BEING STRESSED 

Exercise regularly. Exercise improves 

the way the human body handles glucose 

and insulin and helps to keep 

blood sugar stable. Exercise should be 

a wonderful part of a diabetic lifestyle. 

Don’t get stressed out. When people with 

diabetes feel stressed, their blood glucose 

levels tend to rise. Research various 

ways to relax to aid in calming yourself. 

Yoga and meditation are two possibilities. 

Also, there are some breathing exercises 

that you can teach yourself. Since 

you can do them anywhere, they are ideal. 

Do not allow living with diabetes to become 

a complicated thing. Focus on the 

tips you’ve read in this article, in order to 

make living with diabetes a simple day-today 

routine that you can easily incorporate 

into your life. If you can follow these tips, 

you’re on your way to wellness. 


29



31



by 

Jim Maranto 

Follow Us: 

Avoid the frustration brought 

about by stress and anxiety 

in your life. Read this 

and learn 11 valuable 

tips that will help you 

calm down your life. 

Stress can 

keep you 

f r o m 

thinking 

clearly. 

Stress can easily 

paralyze you 

and cause you to 

want to go and 

hide. Fortunately, 

there are a lot 

of good stress 

beating methods. 

The following 

tips will help 

you rid your life 

of stress. 


33

1 

GET ENOUGH SLEEP 

Try your hardest to maintain a healthy stress level. You can cause yourself serious 

problems like heart disease, insomnia, muscle aches and depression if you are 

stressed. Getting the proper amount of sleep will help you avoid some of the added 

stress in your life, and will reduce the risk of these ailments. 

It’s easy to get rid of acne if you have the information to deal with them. Read this article and use the 

knowledge to win the battle against acne. 

 


2 

GO FOR A RUN 

Try going jogging with some friends 

in a park. You can relax your body by working 

your stress out through physical exercise. 

Run or jog the stress out from your life. 

Being active and exercising is usually 

a great way to relax and beat stress. 

Although this isn’t a permanent solution, 

it’s an excellent method of improving your 

quality of life. This can give you something 

you can be excited about the next day. In 

addition to relieving stress, exercise provides 

several other benefits. It boosts 

your confidence and makes you feel like 

you are in control. 


3 

KEEP A STRESS JOURNAL 

Living a stress-free life may seem like a dream, but it is something that is possible. 

Pinpointing the factors that lead to overwhelming stress for you can be the most 

important way to avoid them. It could also reduce the effect of stress on your life. 

Try and figure out how you are currently dealing with stress, so that you can see whether 

or not there are ways to improve. Keep a stress diary for a few weeks and write 

down how you handle different types of stressful events. By looking at how you deal 

with stress, you can figure out if you are dealing with it in the correct way. If you aren’t, 

then try to devise a new coping strategy that will help you to deal with things on 

a day to day basis. 

4 

HAVE A CUP OF TEA 

There are many herbal teas that 

help individuals to relax. Kava kava, passionflower, 

chamomile, and other teas are 

excellent stress relievers. To get the best 

results, let the tea steep for at least ten 

minutes before you drink it. A cup in the 

morning and right before you go to bed 

will help you feel more relaxed. 

5 

PLAY SOME VIDEO GAMES 

To most people, video games help 

to calm the mind. However, if you start to 

feel frustrated during your gameplay, you 

should quit the game immediately. After 

all, you are trying to ease your stress, not 

create more frustration. 

6 

SPEND QUALITY TIME 

WITH PARTNER 

Spending an intimate evening with your 

significant other. It can really be beneficial 

to your relationship and your stress 

levels. Your attention will be on your partner 

and how relaxed you are rather than 

on stressful events. 


35

7 

DO DEEP BREATHING EXERCISES 

To reduce stress, learn some deep 

breathing exercises. Stress makes people 

breath rapidly and shallowly, so focusing 

on taking deep breaths when you feel 

stressed will make it easier to calm down 

and relax. This is a good way to reduce 

stress, so it is great to use it daily when 

you wish to get rid of stress. 

8 

LISTEN TO MUSIC 

Certain types of music have been 

shown to have a calming effect on the 

nerves. Program your favorite song into 

your phone or make an upbeat iPod playlist 

to listen to whenever you feel stressed. 

This will give your mind a break from 

any feelings or events that are causing 

you stress. 

9 

FOCUS ON THINGS THAT MATTER 

Learning what things in your life 

are really important to you can help to 

deal with stress. Focus your attention on 

the most meaningful aspects of your life. 

Learn to let all the other minor issues go, 

you can dramatically reduce your overall 

stress levels. 


TURN THAT FROWN UPSIDE DOWN 

Smiling is one of the easiest ways to reduce your stress. Smiling typically happens 

when someone is happy. Smiling when you are stressed can cause you to feel 

more relaxed and happy. Force yourself to smile, and you will feel better after a while. 

You will feel calmer and centered when you can smile even during stressful activities. 

USE CALMING 

BODY PRODUCTS 

Purchase items like body lotion and 

body wash, that smell good. It may 

seem a bit trite, but smelling good can 

actually help you feel good, and feeling 

good will most certainly help relieve 

those stress levels. So, purchase 

the beauty products that you love the 

smell of, and you will have a more positive 

state of mind and less stress. 

Spending too much time thinking about 

your stress and problems will lead to 

stress consuming your life. Enhance your 

way of life by sending your stress packing. 

The 11 tips above are effective ways 

to reduce and manage stress. 


37



39


12 Useful Tips To Help 

You Avoid The 

S C A R S 

OF 

by 


It’s easy to get rid of acne if you 

have the information to deal 

with them. Read this article and 

use the knowledge to win the 

battle against acne. 

Follow Us: 

Acne that is left untreated will 

scar your face and make you 

look like a freak, which can interfere 

with your social life. 

Many teens suffer from acne, 

but it’s also common for adults to suffer 

from it. This article may help you see the 

causes and what you can do for treating 

and preventing breakouts. 


41

Avoid the frustration brought about by stress and anxiety in your life. Read this and learn 11 valuable tips 

that will help you calm down your life. 

 


1 

AVOID PICKING AT YOUR ACNE 

As you fight the battle against acne 

in your life, remember that touching areas 

prone to breakouts will work against 

your efforts. Accumulated residue from 

your environment will inevitably find 

its way onto your skin, making the issue 

more prominent and enabling infection 

to set in. Do your best to keep your 

hands away from your face. Don’t rub 

your nose or rest your face on your hand 

as these can worsen your acne problem. 

Do not give into temptation. Use a 

cream treatment instead. Picking at acne 

increases your risk of scars and skin infections. 

Picking at your acne can cause permanent 

skin discolorations. 

2 

DO NOT USE TEETH 

WHITENING PRODUCTS 

Cease and avoid using any products designed 

to whiten teeth. Harsh dental 

products may be causing your outbreaks 

if your acne is especially severe around 

your mouth. Some tooth whitening toothpaste, 

mouthwash, and tooth strips can 

sometimes cause acne. The skin around 

your lips is often more sensitive and 

prone to breakouts. 


3 

AVOID EXTREME TEMPERATURES 

Extreme temperatures, especially 

heat and humidity, can prompt acne 

breakouts. If the temperature is especially 

warm, you will perspire more. Excessive 

sweating can cause clogged pores. The irritation 

and clogging can lead to acne. If 

the weather’s cold, you may get dry skin. 

Neither thing is desirable. 

4 

REDUCE REDNESS WITH CHAMOMILE 

Chamomile is very efficient against 

acne. After drinking your nice cup of tea, 

apply the cool tea bag on the area affected. 

It should reduce the redness and swelling 

of the affected area. 

5 

KEEP STRESS AT BAY 

Steer clear of stress whenever feasible. 

Most people have experienced an acne 

flare up when stress in on the rise. Acne 

can worsen if you are dealing with stress. 

6 

GET SOME SUNSHINE 

Exposing your skin to the sun will 

help you get rid of acne. Sun exposure can 

have a drying effect on acne. In the beginning, 

you may find your acne getting 

worse because your body’s oils will penetrate 

to your skin’s surface. Don’t worry, 

the oils will clear up in short of a month, 

and you should see a noticeable decline 

in your acne. 


43

7 

SWIP SOME LAPS 

Do a lot of swimming during the 

non-winter seasons. When you swim, your 

body is relaxed, so acne is less likely to 

form. Chlorine might help reduce your 

acne. However, if you notice your acne is 

getting worse, you might be reacting to 

chlorine or another chemical. 

8 

CLEAN YOUR MOBILE PHONES 

Can you believe that an acne breakout 

can be caused by a cell phone? Cell 

phones collect oil from your face and 

hair and then puts it back on your face. 

Try cleaning the phone with a cotton ball 

dampened with alcohol to keep it away 

from these oils. When you are using your 

cell phone, do not let it touch your face. 

This helps prevent any dirt or oil on the 

phone from touching your face. 

9 

CONSIDER USING BLEMISH STICKS 

Blemish sticks are a wonderful way 

to conceal marks on your face. Blemish 

sticks allow you to pinpoint blemishes 

that you wish to hide. Blemish sticks use 

a lighter application to spot conceal irritated 

skin. 

ALWAYS STAY HYDRATED 

Make sure to stay hydrated as a 

means to control your acne. Make sure 

to keep hydrated daily by drinking plenty 

of water. Most people should drink six to 

eight glasses each day, at the very least. 

This can block pores and cause pimples. 


USE NATURAL SKIN 

CARE PRODUCTS 

Using skin care products that contain only 

natural ingredients are especially important 

if you’re acne prone. Harsh chemicals in some 

products can cause skin irritations. Products 

with chemicals tend to get rid of too much oil. 

The lack of oil and moisture will cause your 

skin to react oppositely and began to overproduce 

oil causing acne breakouts to occur. 

AVOID EXCESSIVE UV LIGHT EXPOSURE 

If suffering from acne, avoid excessive sunlight exposure and tanning beds. 

Your acne problem may worsen if you go into the direct sun. Any contact with UV 

light can cause acne to worsen. It’s simply not a good idea to tan if you have acne. 

As previously mentioned, acne can affect peoples’ social lives. You could also be scarred for 

life. The advice contained above should give you a basic understanding of what causes acne 

and how you can treat it to avoid scarring. 


45



47


11 

TIPS 

THAT CAN MAKE 

A DIFFERENCE 

by 

Jim Maranto 

Follow Us: 

Allergies are common, and its symptoms could be very irritating. Fortunately, 

it’s easy to deal with allergy if you just follow these 11 tips. 

Those who already suffer from allergies need no education on just how irritating 

the symptoms of the condition can be. You know this quite well if 

you have them yourself. Allergies are common, and they affect the lives of 

many people negatively. Thankfully, you have some options for dealing with 

them. Check out the following tips, all of which detail methods you can use 

to effectively reduce the severity of allergy symptoms. 


49

Not two people have the same panic attack triggers, so it could be difficult to handle the situation. 

Here are 10 tips to help you curb a panic attack. 

 


1 

SHOWER BEFORE GETTING IN BED 

Shower from head to toe before 

climbing into bed for the evening. It is possible 

for pollen to accumulate in the hair 

and on the skin, prompting allergic reactions 

during the night. A quick clean-up 

can prevent a nightly episode. 

2 

GET PETS WITH SHORT FUR 

If you want a cat or dog, but are allergic, 

find a pet with short fur. Any animal 

that you are allergic to can cause unpleasant 

symptoms, but those with longer fur 

make symptoms worse. To minimize allergic 

reactions to pets, forbid them from 

getting on the furniture or in your bed. 

3 

TRY SAMPLE PACKS 

Drugstore shelves are packed with 

dozens of allergy medications and antihistamines, 

but no product provides relief 

for every single allergy sufferer. Talk with 

your doctor about possibly getting a sample 

pack or buy the smallest size available. 

Using this method, you can try a different 

medicine without spending a lot of money. 


4 


A good way to alleviate bronchial 

symptoms is to maintain proper hydration. 

Your body needs fluids to function properly, 

so avoid letting your mucosal membranes 

from becoming inflamed or dry. A 

deficient amount of hydration also harms 

your bronchial airways which cause mucosal 

glands to secrete the fluid that is hard 

to break up. 

5 

TRY NATURAL REMEDIES 

There are some natural remedies for 

people who have allergies. Remedies such 

as honey can help manage the symptoms 

caused by many of the most common irritants. 

Holistic products can offer natural 

relief from symptoms like itchiness, sneezing, 

and swelling. 

6 

HUMIDIFIER AND SALINE SPRAYS 

People who suffer from allergies 

know that they should make use of a humidifier 

in their bedrooms for moistening 

their airways while they are sleeping. This 

procedure is not without potential drawbacks 

though. Increasing the room’s humidity 

can encourage mustiness and the 

mold growth in fertile areas like the carpeting. 

Instead of that, try spraying a saline 

spray every night before you go to 

sleep to keep nasal passages moist. 

7 

TREAT INDIVIDUAL SYMPTOMS 

If you notice the same symptoms 

show up each time you have allergies, try 

treating the individual symptoms. You can 

often do this effectively, rather than try to 

stay away from what caused the allergy in 


51

the first place. For example, if you suffer 

from a sore throat more than occasionally, 

it’s more convenient for you to use 

cough drops or cough syrup to soothe 

it. Likewise, folks with scratchy throats 

should always carry cough drops. 

8 

KEEP YOUR HOUSE CLEAN 

If you suffer from allergies, then 

try to limit what causes you the most 

trouble. If you are bothered most by 

dust, make certain to regularly clean 

your house and get rid of every bit of 

dust you can. Keeping your pets groomed 

and clean at all times may help your allergy 

to pet dander; another option is 

to find a new home for them. Cleaning, 

dusting, and vacuuming can help reduce 

the amount of pet dander that gets into 

the air, too. 


9 

READ PRODUCT LABELS 

Even the wrong antiperspirant can be an allergy nightmare. In many cases, these 

products are made with substances that are harmful to the skin and can even enter 

the body through the pores. Take care to read labels so that you can stay away from 

ingredients that cause your skin trouble. 

WASH RUGS AND CARPETS OFTEN 

The fewer rugs and less carpeting you have in your home, the better. Pollen 

and dust particles tend to cling to them. Washable rugs are a useful compromise if your 

decor demands a little softness on the floor. Just be sure to wash them frequently to 

minimize allergen build-up. 

GO FOR SYNTHETIC PILLOWS 

Synthetic pillows are far safer 

when it comes to allergens. Dust mites are 

far less likely to adhere to synthetic fibers. 

You have to wash them to get rid of allergens, 

but they are healthier to sleep with. 

When you have allergies, there are things 

you should do to lessen the way they affect 

your body. Take control of your allergy 

symptoms by using simple strategies. The 

tips and tricks you just read in this article 

will help you enjoy life without allergies. 


53



55


12 BASIC PRINCIPLES OF 

by 


Juicing is an excellent way of 

creating a tasty, healthy drink. 

Check out these 12 tips to help you 

maximize the effects of juicing on 

your lifestyle. 

Follow Us: 

You have discovered an article 

with some great hints on 

how to make the most of your 

juicing experience. Juicing is 

a wonderful way to add the 

much-needed nutrients, vitamins, and 

minerals to your daily diet. The juicing 

advice that follows is sure to aid you in 

maximizing the effects juicing can have 

on your lifestyle. 


57

1 

GET A MASTICATING JUICER 

Get more from your fruit and vegetables with a masticating juicer. These 

types of juicers utilize a gentler juicing method, which helps the juice retain 

more nutrients. Juice from masticating juicers also last longer in storage. 

Masticating juicers are the best juicers available. Masticating juicers come with extra 

features you won’t find on most other juices, such as features to grind, mill, and puree 

your juice. This allows you to change up your juicing routine in a delicious way. 

Many people take their eyes for granted and end up with bad eyesight. Learn how to keep your eyes healthy 

with these 11 easy-to-follow eye care pointers. 

 


2 

GO FOR 

GREEN VEGGIES 

If your primary reason for juicing is to become 

healthier, it’s best to use dark green 

veggies for your juice’s base. You will want 

your juice to be in the range of 50-75 percent 

chard, broccoli, spinach or any type 

of similar vegetable to achieve ultimate 

health benefits. You can use strawberries 

or another sweet fruit to even it out and 

to make sure that it’s a great-tasting mix. 

The healthiest vegetables for juicing are 

greens such as chard, spinach, kale, collard 

greens, and broccoli, amongst others. 

Use these vegetables often when juicing, 

with over a 50% concentration. Use other 

juices for flavoring. Juices made from 

fruit often have more sugar and fewer nutrients 

than those with leafy greens. 


3 

PICK THE BEST APPLES 

Always choose ripe and sweet apples 

for your juices. If you are going to 

use bruised apples, cut out the bad parts. 

Try apples, such as Fuji, Gala, and Rome 

for your juice. Those apples are some of 

the richest and sweetest tasting available. 

4 

MAKE JUICES WITH YOUR FAMILY 

Juicing vegetables is another way 

for you to get your kids excited about 

healthy foods. There are lots of kids who 

aren’t crazy about vegetables. When you 

mix vegetables with fruits in juice, it’ll 

taste delicious, and kids will have no 

idea that they’re drinking up vegetables. 

You can make juicing fun by getting the 

entire family involved in the process. Your 

children can wash the ingredients before 

you chop them. Drink your juices slowly, 

and enjoy the flavors. Take time to enjoy 

it, and taste everything in it. Enzymes in 

your saliva play an important role in the 

digestion process. 

5 

FIND AN EASY-TO- 

USE JUICER 

When buying a juicer, choose one that 

can be easily dismantled for cleaning and 

storage. If the process of assembling the 

juicer, juicing, dismantling the juicer, and 

cleaning it takes too long, you will never 

feel like juicing in the first place. You will 

have to take the time out to clean your 

juicer whenever you use it, though, to ensure 

that no mold begins to grow and the 

blade stays sharp. 


59

6 

OBSERVE YOUR 

BODY’S REACTIONS 

When it comes to juicing, observe your 

body’s reactions. It’s possible that certain 

juices just may not mesh with your body’s 

systems. If you experience queasy feelings 

or stomach churning when drinking a certain 

juice, you should check out the ingredients, 

and attempt to determine the items 

that are new and are rarely consumed. You 

can start to use that ingredient in smaller 

doses, acclimatizing your body to its 

effects. 

7 

MIX AND MATCH 

While green juices are known for 

their healthy properties, they’re also 

known for their unpleasant taste. This is 

simply false. Dark green vegetable juices 

can be mixed with other ingredients to 

improve their taste will still getting their 

nutritious goodness. Limes can make the 

juice sour; apples can make it sweeter. 

The taste of cranberries can be on the bitter 

side, however. Mix it with the sweeter 

juices of fruits like berries, oranges, and 

apples. Cranberries mixed with strawberries, 

blueberries, and cherries can be delicious! 

You can choose to include more 

cranberries to make the cranberry flavor 

the more dominant flavor in your juice or 

fewer cranberries to weaken the cranberry 

flavor of your juice. 

8 

ADD NEGATIVE CALORIE FOOD 

Include foods that are negative in calorie 

count to your juice regimen as often 

as you can to get maximum nutrition with 

minimum additional fat burning exercises. 

Negative calorie foods include choices like 

herbs, cabbage and dark greens such as 

broccoli and kale. Fruits that are high in fiber 

are another excellent choice; the body 

burns calories as it digests the fruit. 


9 

CHECK OUT YOUR 

LOCAL GROCERY 

Make it your goal to learn as much as you 

can about the diversity of vegetables and 

fruits available at your local grocery store. 

It’s easy to stick with known varieties, but 

there are a wide variety of vegetables and 

fresh fruits that you can try. If you pick up 

something new when you do your shopping, 

you can find great new flavors for 

your juices. 

RE-USE PULPS FOR 

FIBER CONTENT 

Juicing creates a lovely beverage, but it 

also creates a lot of pulp. Depending on 

what type of vegetables and fruits you use 

decides how much comes out. You can put 

it back into later batches of juice to boost 

their fiber content. 

AVOID EXTREMELY 

SWEET FRUITS 

Don’t use extremely sweet fruits when 

juicing. While sweet juice has a delicious 

flavor, it could play havoc with your blood 

glucose. As an alternative, choose some 

tasty vegetable produce and pop these 

into the juicer instead. It’s okay to add a 

piece of fruit, every once in a while, as a 

special treat, but on the whole, it’s best to 

avoid them. 

KEEP YOUR JUICER WITHIN REACH 

Create a healthy juicing habit. 

Keep your juicing machine on your kitchen 

counter or within reach at all times. 

By doing this, you are forced to think 

about all of the good nutrition you are 

not getting by not utilizing your juicer. 

After juicing, you should drink the juice 

as soon as possible. Ideally, you will drink 

your juice as soon as you make it. As this 

article shows, making your own juice is not 

only an excellent way of creating a healthy 

drink, it’s also very tasty! You can be a professional 

at juicing in no time with this advice, 

making sure you get the most from 

your money and time. 


61



63


13 MUSCLE 

BUILDING 

KEYS THAT ANYONE CAN USE 

by 

Jim Maranto 

Follow Us: 

Building muscles is a healthy 

hobby. If you want a lean 

body stacked with muscles, 

then this article will help you 

reach your goal of being buff. 

Developing your muscles 

is a fun and 

healthy hobby. 

Whatever your reason 

for wanting a fatfree 

body stacked with muscle, 

there is information you need 

to help you reach your goals for 

building muscle. This information 

will be laid out in the following 

paragraphs. 


65

Snoring might seem like a small issue, but it can lead to many other health problems. Check out these 

13 self-help tips to help you prevent snoring. 

 


1 

FOCUS ON THE TECHNIQUES 

A lot of people who exercise end up 

putting more emphasis on speed than they 

should and less emphasis on technique 

than they should. Try doing your usual routine 

slower to focus on the techniques. You 

will not benefit from quickly repeating as 

many exercises as you can. Just make certain 

to take your time, while making sure 

the exercise is being done correctly. 

2 

CHANGE YOUR 

ROUTINE AROUND 

Like anything else, if your routine becomes 

boring, you will be less likely to 

make time for it. Try varying the order 

of your routine from day to day, or focus 

on a different set of muscles each 

day. By changing your workout, you keep 

your workout fresh, and you’ll be more 

likely to stick with it. 


3 

TAKE CREATINE SUPPLEMENTS 

WITH CAUTION 

If you already suffer from kidney problems, 

creatine could make it worse. 

Additional known complications include 

muscle cramps and compartment syndrome. 

Creatine supplements have even 

been linked with heart arrhythmia. Using 

these sorts of supplements is especially 

dangerous for adolescents. If you do use 

the supplement, make sure you follow the 

recommended dosage and schedule. 

4 

CARBOHYDRATES AND PROTEIN 

Carbohydrates are needed to see 

success in muscle building. They give 

you the energy you need to perform 

your training. Individuals that are doing 

intense exercise are usually advised 

to take in approximately three grams of 

high-quality carbs per each pound of weight. 

Eating or drinking protein before exercising 

is just as important as having it 

after workouts. Before starting a workout, 

consume a minimum of 20 grams of 

whey protein. This can jump start the recovery 

of muscles so that it can decrease 

how much your muscles are used to fuel 

your workout. 

5 

COMPOUND EXERCISES 

AND FILL SETS 

Compound exercises are a great way of 

getting a full-body strength training session 

into a short amount of time. These 

kinds of exercises use a lot of varying 

muscle groups in a single lift. For instance, 

bench pressing helps you develop 

your shoulders, chest and your triceps. 


67

One issue that crops up for many bodybuilders 

is that different muscle groups 

grow unevenly. To target such problem 

groups, a fill set is a great idea. Completing 

25-30 reps of an exercise which targets 

that muscle group a few days after you’ve 

extremely worked it out will increase the 

visible mass. 

6 

DO AS MANY SETS AND REPETITIONS 

Fifteen lifts is a good number, with 

no more than a minute break between 

sets. This can help to increase the flow of 

lactic acids, which help muscle growth. By 

keeping the breaks to about a minute, the 

lactic acid doesn’t have a chance to dissipate; 

this will give the best results. 

7 

DON’T FORGET TO COOL DOWN 

Cool down with a short stretching 

routine to ensure that your muscles 

start the repair process from a healthy 

point. If you’re under the age of 40, hold 

each stretch for thirty seconds or more. 

However, if you are older than forty, you 

should try to maintain a stretch for about 

sixty seconds. Stretching properly protects 

you from injuries related to working out. 

8 

TRAIN OPPOSING MUSCLE GROUPS 

Training muscle groups which oppose each other, such as your chest and back, is 

a great idea. This procedure allows the muscle to rest while the opposing one is working. 

Using such exercises will allow you to increase the intensity and reduce the overall 

length of your workouts, allowing you to achieve your results while cutting back on 

your gym time. 


9 


Hydration is an important key to proper muscle building. Dehydrated muscles 

will be extremely prone to injury, and also won’t recover as quickly after 

you exercise. Also, hydration has a big part in maintaining your muscles and 

increasing them during workouts, so you need water for many different reasons. 

Watch your diet and what you eat when you want to build muscle. Your muscles are 

made of 70% water content. This means you need to stay hydrated while you work on 

developing your muscles. Avoid drinking too much alcohol, as it can degrade muscle 

tissue a lot. 

WORK YOUR MUSCLES 

TO EXHAUSTION 

To get the best results from your exercises, 

try to work your muscles to exhaustion. 

Leave nothing on the table. With every set, 

it is important to exert yourself to the point 

of being unable to go any further. This may 

require shortening your sets as your workout 

continues. 

PLAN A WISE 

WORKOUT SCHEDULE 

Planning out and keeping a wise schedule 

for your workout regimen means you 

can grow your muscles while minimizing 

your risk of injury. It is recommended that 

novice muscle builders workout only twice 

each week, while those with experience 

can do so three times each week. 


69

DON’T DROP 

CARDIO ALTOGETHER 

It may seem as though cardio would reduce 

mass, but it is an important part of 

muscle growth in that it strengthens the 

heart’s ability to cope with the extra load. 

Three 20-minute cardio sessions per week 

will help you maintain your heart without 

the risk of impairing your muscle growth. 

SKIP THE STERIODS 

Don’t get mixed up with anabolic 

steroids. Steroids work by replacing 

and overwhelming the naturally-occurring 

hormones in the body, which can 

have terrible effects. Besides that, steroids 

can cause liver damage, reduce 

your level of “good” cholesterol, and stimulate 

breast growth in men. Steroids have 

a harmful consequence on your mood 

which can lead to something called “roid 

rage” while also producing terrible acne. 

By building your muscles, you will become 

stronger. Ultimately, you should see an advancement 

in the amount of weight you 

can lift. When you begin exercising regularly, 

you should be able to add five percent 

more weight for every session. If you 

do not see such results, see if you might 

be doing something wrong. If your performance 

at the gym is faltering with every 

session, then you may not be giving 

your muscles enough time to recover. 

Now that you have read about new and 

helpful information on muscle building 

and weight lifting, you can apply these tips 

to your own routine. Review these tips regularly. 

You’ll definitely find new ways to incorporate 

the most useful ones into your 

workout routine. 



71



73

A 9-PART GUIDE TO FOODS THAT HELP WITH 

by 


It’s easy to forget and it’s hard 

to recall every single detail. 

However, you can enhance your 

memory by using the pointers 

found in this article. 

Follow Us: 

Unfortunately, accessing your 

memory is not as simple as 

just pushing a couple of keys. 

Sometimes, you forget the 

things you have learned. To 

develop recall, use the tips given here. 


Having diabetes means your body is no longer capable of controlling insulin production. These tips will 

make your daily living with diabetes manageable. 

 


1 

STUDY IN DIFFERENT PLACES 

If you’re studying, one of the things 

that you could do to improve memory is 

switching to a different area as you study. 

Changing your surroundings often keeps 

the mind alert, and improves recall from 

long-term memory. It does this by waking 

up your brain. When there are any changes 

to your routine, it makes your brain more 

alert. When your brain is more alert, it can 

absorb, retain, and recall more information. 

Study the information you are trying to 

learn in many different locations. This 

stops your brain from associating the information 

with one place and instead encourages 

more general recall. This means 

that when you learn information from 

several different locations, it’s more likely 

to stick to your long-term memory. 

2 

GET SOME EXERCISE 

Exercise is a great way to maintain 

memory function. When you exercise, the 

flow of blood and oxygen to the brain is improved, 

and this keeps your brain healthy. 

Because memory is a brain activity, maintaining 

a healthy body, and in turn, a healthy 

brain will help you maintain your memory. 

Exercise has the added advantage of lowering 

your risk of diseases like diabetes 

which impair memory as a secondary effect. 

Exercising on a regular basis will assist 

in improving your memory. Even working 

out a little bit each day can greatly help. 


75

3 

PLAY SOME MEMORY GAMES 

To make your skills sharper, you 

should play some memory games. There 

are lots of different memory games that 

are fun, cheap and improve your memory. 

These types of games also have the added 

benefit of improving concentration and 

focus. There are several games you can 

find on the Internet that do not cost any 

money to play. 

4 

INCLUDE FISH OIL IN YOUR DIET 

Have fish oil in your diet. If you are 

very forgetful, you may be forgetting to 

eat the necessary omega-3 fatty acids. 

Consider getting your dose through a supplemental 

pill. 

5 

GET INVOLVED IN 

SOCIAL ACTIVITIES 

To engage your memory and keep it working 

as well as it can, you need to stay socially 

active. Remaining socially active will 

keep your spirits up, and help you stay 

alert. When you spend a lot of time alone 

or are depressed, the brain stagnates and 

doesn’t form connections, which are vital to 

learning and memory. Engaging in spirited 

social outings with your friends and family 

can help you to maintain an acute mind. 


6 

HAVE SOME GINSENG AND GREEN TEA 

Ginseng is a good supplement to take to improve your overall memory. Ginseng 

has been shown to aid the brain in absorbing and retaining information. Not only that, 

but it is also great for maintaining your overall health. Green tea may also have compounds 

to improve memories and assist brain function. 

7 

TRY NOT TO DOUBT YOURSELF 

Lots of people believe that memory 

loss occurs as one ages. However, this is 

not always the case. If you simply accept 

that there is nothing you can do to prevent 

memory loss, you may make the situation 

worse. People calling out your memory, 

which is common, can make you start to 

question yourself. When you believe that 

there is nothing wrong with your memory, 

it helps it to be good. 

8 

CONSIDER REPHRASING 

OR REWORDING 

If you’re in a situation where someone’s 

told you something that you’re struggling 

to remember, you might want to reword 

it uniquely. This way, you can attempt to 

commit it to memory. It is difficult for 

people to form solid memories if they 

don’t completely understand what a given 

thought or concept means. 

9 

ORGANIZE YOUR LIFE 

Organize your life with memory 

aids, such as calendars, schedules, 

and to-do lists. Jot everything you need 

to remember on your planner or calendar. 

Have a schedule written down, and 

make certain to look at it now and then. 

By recording things on paper and reading 

over them, you will be aiding your mind. 

You won’t have to worry about remembering 

every item and will have the information 

handy when you do need it. 

In conclusion, if you want to improve your 

memory, there are some very simple exercises 

you can do. It’s hard to recall every 

single little detail. However, you can enhance 

and strengthen your memory by using 

the information found in this article. 


77



79


11 

EYE 

CARE 

POINTERS 

FOR 

BEAUTIFUL 

EYES 

by 

Jim Maranto 

Many people take their eyes for 

granted and end up with bad 

eyesight. Learn how to keep your 

eyes healthy with these 11 easy-tofollow 

eye care pointers. 

Follow Us: 

To have good overall health, 

you need to care for your eyes 

properly. Too often, people 

take their eyesight for granted 

until a problem creeps up. 

Read this article for great eye care advice. 


81

Juicing is an excellent way of creating a tasty, healthy drink. Check out these 12 tips to help you 

maximize the effects of juicing on your lifestyle. 

 


1 

INVEST IN A GOOD 

PAIR OF SUNGLASSES 

Sunglasses are important in the summer, 

but they’re just as crucial in the winter. 

It makes sense considering snow reflects 

a lot of light. Even on cloudy days, 

the sun can cause issues for your eyes. 

Wear shades in the sun. Ultraviolet rays 

are given off by the sun and can be very 

harmful to your eyes. UV exposure can 

cause cataracts and macular degeneration. 

Find ones that address UVB and UVA 

rays. Wraparound glasses are also helpful 

in protecting peripheral vision. 

2 

EAT FOODS THAT ARE 

GOOD FOR THE EYES 

What you consume affects your eye health. 

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. You 

can also eat leafy greens, salmon, nuts, 

tuna, oranges, and more to help fight 

off eye disease. 

3 


If you are a smoker, quit now. Though 

most people know about the potential lung 

damage from smoking, many miss that their 


eyes suffer as well. Anyone who smokes 

long term is at higher risk of eye damage. 

By stopping smoking, you can cut the risk 

of optic nerve damage and cataracts. 

4 

BOOST YOUR OMEGA-3 INTAKE 

Increasing the amount of Omega-3 

fatty acids in your diet is a great way to 

care for your eyes. It would be smart to add 

these acids to your diet. Foods like salmon, 

tuna, halibut and vegetables that are 

dark green leafy vegetables are good choices. 

Eat a minimum of one serving every day. 

5 

WATCH OUT FOR 

EXCESSIVE BLINKING 

If you blink a lot, you might have an eye 

problem. If you do not have dry eyes, consider 

that it may be a nervous tic as a result 

of stress. If stress is the cause, try 

relaxing. If you do not think it’s a tic, talk 

to an ophthalmologist. 

6 

AVOID COMPUTER EYE STRAIN 

If you use the computer a lot, realize 

the fact that it can be harmful to your eyes. 

When you feel your eyes drying out, blink 

frequently. Make sure you cut down the 

amount of screen glare. It is a good idea 

to attach a screen that prevents glare. Be 

sure you have the computer in a position 

in which the monitor’s top part and your 

eyes are on the same level. You need to 

be looking down at your screen just barely. 


83

7 

KEEP SALINE 

SOLUTION ON HAND 

It’s a good idea to have plenty of saline 

solution on hand. Be sure to wear goggles 

when you need to protect your eyes from 

flying objects or liquids. However, most 

people don’t wear goggles for cleaning up 

in the home. If something gets in your eye 

while cleaning, use the saline solution to 

rinse it out. 

8 

GET REGULAR EYE CHECKUPS 

Having eye exams on a regular basis 

is crucial. If you’re older, have your eyes 

checked more frequently. As you age, the 

likelihood of you having eye issues such as 

cataracts or even glaucoma are increased. 

Monitoring them closely will allow your eye 

care professional to catch any problems 

early. 

9 

USE EYE DROPS SPARINGLY 

If you soothe your allergy irritated 

eyes with eye drops, then make sure you 

use them sparingly. Even if they help you 

out, if you use them a lot you’ll have problems 

you don’t want to deal with. If the eye 

drops don’t soothe your eyes adequately, 

then you need to see an eye care professional 

to discuss more effective treatments. 


DISPOSE OF YOUR OLD MAKEUP 

Replace your old makeup with new every two months. Makeup builds up bacteria. 

After several months, your brush is full of bacteria that is then applied to your 

eyes and face. Unfortunately, there are numerous ways this bacteria-laden activity can 

harm your vision and surrounding areas. 

KNOW YOUR FAMILY 

EYE HEALTH HISTORY 

There are many eye conditions that are 

hereditary. This is why you should know 

your family’s vision problems. This will 

help your chances to prevent these issues. 

You would never be able to enjoy a sunset 

or watch your kids frolic without your vision. 

However, many take sight for granted 

and allow their good sight to become bad. 

Don’t let this happen to you! The above 

tips will prevent bad eye issues. 


85



87


13 USEFUL PRINCIPLES FOR FIGHTING 

 

by 


Follow Us: 

Depression negatively impacts how you feel, the way you think, 

and how you act. Use these 13 tips to fight depression and take 

control of your life again. 

Depression impacts more than mood alone. As you may know 

very well, your desire for fulfillment in life can change. It can 

make you have a hard time maintaining relationships as well. 

Read on to get some terrific ideas about skillfully navigating 

depression and finding effective treatments. 


89

1 

STAY AWAY FROM SUGAR 

During the times you feel down and depressed, keep away from all sugars, even 

the “healthy” ones like molasses, honey, and fruit juice. These sugars are incorporated 

into the bloodstream at a quicker rate than carbohydrates from things like whole 

grains. Though you get a quick blast of energy and spirit, it will quickly dissipate resulting 

in a feeling of malaise and depression. 

Keep your skin glowing and healthy for the rest of your life. Check out this article for 12 skin care 

tips that will help reveal your best skin yet. 

 


2 


If you know what the cause of your 

depression is, you should try to make 

some changes. When negative thoughts 

bring you down, start doing something 

physical. Create an exercise program for 

yourself that will keep you more active. 

Exercise is a great way to cope with 

depression. Studies show that those people 

that exercise for at least 30 minutes 

each day better respond to depression 

treatment. Exercise is sometimes just as 

helpful as a prescription anti-depressant. 

Just parking a little farther away, or opting 

for the stairs instead of the elevator can 

give great benefits not only to your physical 

health but to your mental health, too. 


3 

CHECK OUT OVER-THE- 

COUNTER OPTIONS 

Should you be facing mild depression, consider 

some simple, over-the-counter options. 

Grapefruit juice along with St. John’s 

Wort often helps improve the mental clarity 

of users. It will be of help to you and it is 

much cheaper than prescription medicine. 

4 

ACCEPT YOUR SITUATION 

Depression can be caused by many 

things, so it’s important that you put in 

the effort to pinpoint the cause of your 

depression. Once you have identified the 

source, it is easier to find a solution and 

to deal with the feelings when they occur. 

Accepting the fact that you are dealing with 

depression and seeking help is better than 

trying to deny your way out of it. Many 

people stuck in the depths of depression 

hang onto the false hope than some specific 

change, like more money or a new relationship, 

will solve their problems. Once 

you start accepting the current situation, 

you will feel better, but what’s more is that 

you will be able to form realistic plans to 

get those things you want. 


91

5 

LEARN ABOUT 

CLINICAL DEPRESSION 

Dealing with personal problems and getting 

them under control is often a big 

part of banishing depression. Any problem 

can hover over you, adding significantly 

to your depression. Take the time 

to fix as many of your problems as you can. 

Remember that clinical depression tends 

to cling, so don’t expect speedy results. 

This will be something you’ll have to deal 

with for a while in your life. For this reason, 

it is wise for you to educate yourself to be 

ready for the issues you will be facing. 

6 

KEEP A JOURNAL 

Writing in a journal can be helpful if 

you suffer from depression. Writing down 

your feelings and thoughts on paper might 

make you feel a whole lot better. Also, 

when you get bothered by your symptoms, 

writing down your feelings helps to see a 

pattern of what it is that’s bothering you. 

7 

FIND AND GIVE SUPPORT 

To deal with depression, join a support 

group. Just discussing life in general 

with others in the know can provide 

you with relief and much-needed empathy. 

You may also learn some new 

ways to manage your depression that 

you might not have otherwise considered. 

Along the way, you may be able to 

help someone else with depression, too. 

If you have a friend or family member who 

suffers from depression, try to be supportive. 

The person suffering from depression 

needs love and comfort while 

they weather this difficult time. There are 

resources that can help you. Read websites 

and books for information that can 

help you help your loved one feel better. 


8 

SURROUND YOURSELF 

WITH PEOPLE YOU LOVE 

When you feel depressed, do not alienate 

your friends. By surrounding yourself with 

people that love and care about you will 

help you to feel less depressed, even if it’s 

just for the time that you are around them. 

You won’t be as depressed if you’re going 

out more. 

9 

SET REALISTIC EXPECTATIONS 

Stay realistic about depression 

pain. Check to make sure your ideas 

about what you are capable of are realistic. 

If they are excessive, adjust them. 

By expecting too much, you set yourself 

up for disappointment, which contributes 

to more depression. 

DON’T SKIP MEALS 

If you are depressed, you should 

make sure you are eating three good meals 

a day. A loss of appetite can be a symptom 

of depression, but eating less or none can 

further depression and energy loss. You 

simply cannot function normally when you 

don’t have sufficient calories, and considering 

the battle you face with depression, 

you need all the help you can get. Your 

body gets it’s energy when you eat. 


93

FOCUS ON POSITIVE THINGS 

Fighting depression is extremely difficult. You can raise your spirits by counting 

all of the good things in your life. Depression makes you feel as though everything is 

going wrong, so it helps to focus on the positive and not let the negative things overwhelm 

you. This will improve your emotions and your attitude. 

STEP OUT OF YOUR COMFORT ZONE 

When finding yourself in a rut, 

it helps to go outside and do something 

you’ve never experienced. Being in a rut 

could cause the mind to stay in a continuous 

loop of depression. Venturing outside 

the norm can offer a new perspective. 

GET PLENTY OF SLEEP 

When your body gets enough 

sleep and rest not only does it help 

you physically, it also helps you mentally. 

Sleep deprivation can make the feeling 

of anxiety and depression much more 

severe. If you have insomnia, try meditating 

before going to bed, or speak with 

your physician about medications that 

may help. 

Depression is tough in a number of ways, 

and when people fail to understand or 

cannot give you support, things seem 

hopeless. Using the above tips, you can 

take control of your life and get a handle 

on your depression even if you don’t 

already have a strong support network. 

You can have a happier life if you work 

hard on it. 



95



97

12 

TO KEEP YOU LOOKING 

YOUR BEST 

by 

Jim Maranto 

Follow Us: 

Keep your skin glowing and healthy 

for the rest of your life. Check out 

this article for 12 skin care tips that 

will help reveal your best skin yet. 

You can take care of your skin 

as long as you know how to 

do it. By taking good care of 

the skin now, it is possible to 

keep a fresh, healthy appearance 

well into the future. The following tips 

will help you in your quest for healthy skin. 


Depression negatively impacts how you feel, the way you think, and how you act. Use these 13 tips to 

fight depression and take control of your life again. 

 


1 

EXFOLIATE BEFORE BATHING 

If your goal is to get better skin, 

use an exfoliator or dry bristle brush before 

bathing. This treatment will remove 

dead skin cells to present newer, smoother 

skin. Additionally, brushing increases 

circulation which helps reduce skin problems 

such as acne. It also helps remove 

toxins from your skin which will improve 

your overall skin quality. 

2 

MINIMIZE YOUR PORES 

Wash your skin with something acidic. 

Acids such as lemon juice can help reduce 

oil on the face. Your pores will close if you 

use lemon juice twice a week. 

3 

SCRUB AWAY OLD SKIN 

The best treatments to use when trying 

to acquire beautiful skin would be anything 

that contains alpha-hydroxy. Wine, 

milk, and fruits such as apples and citrus, 

all contain alpha-hydroxy acids or AHAs. 

These acids help to destroy the bond of a 

certain protein that holds old skin cells in 

place. By breaking these bonds, dead skin 

can easily be scrubbed away to show luminous, 

healthy skin. 


99

4 

CONSIDER USING BAKING SODA 

Baking soda is great for skin care 

purposes. Baking soda mixed with water 

forms a substance that can be used 

to moisturize dry skin or to draw out dirt 

and bacteria from pores. Also, you can reduce 

some of the gunk on your scalp with 

this formula. 

5 

PROTECT YOUR SKIN 

FROM UVB RAYS 

Every time you go outside, be sure to protect 

your skin. Apply a sunscreen with 

UVB ray protection about half an hour before 

going out in the sun. Pick the correct 

SPF for the area in which you live. 

Sunscreen with higher SPF levels are more 

desirable. Wearing sunscreen will help 

avoid sunburns and premature wrinkles. 

Sunscreen should be applied to the face 

with a sponge applicator. Using a sponge 

allows it to get into your skin deeper, making 

it work a lot better. This method is also 

helpful in getting rid of that sticky feeling 

that is often left when you put too much 

sunscreen on your face. 

6 


Healthy skin starts with drinking the 

proper amount of water. Beauty starts inside, 

and being hydrated is important for 

the health of your skin as well as your skin’s 

appearance. The softness and elasticity of 

skin are maintained with proper hydration. 

The amount of water a person needs to 

drink can change with body weight and activity 

level; however, the eight glasses a 

day rule is a good start. 


7 

TAKE VITAMIN H 

Vitamin H plays a significant role in 

the health of your skin. It makes your skin 

appear much more vibrant and luminous. 

Vitamin H also smooths your skin, giving 

it a more beautiful and even appearance. 

Vitamins are necessary for a healthy and 

glowing skin. 

8 

KEEP YOUR HANDS WARM 

Cold weather means wearing gloves. 

Your hand skin is extremely thin; therefore, 

it’s easy for it to become inflamed and 

crack. If you wear gloves, your hands can 

stay healthy and moisturized at all times. 

9 

GET ENOUGH SLEEP 

Sufficient sleep is key to having 

great skin. Losing sleep can help form 

under-eye wrinkles. Get at least seven or 

eight hours sleep a night. 

USE THE RIGHT FOUNDATION 

If you’ve got oily skin, try using 

a mineral powder or oil-free foundation. 

They have been specially designed to ensure 

that the skin’s excess oils are absorbed 

into it with a matte sheen result. 

Be wary of liquid foundations if your skin 

is oily since lots of them tend to exacerbate 

the problem. 


101

LIGHTEN SCARS WITH LEMON 

Use lemon juice as a natural bleach for your skin. You can use it on your dark 

spots and scars to lighten them naturally. It is not a permanent fix, and you will need 

to keep doing it over time to see the same results, but it is much healthier and safer 

than chemical alternatives. 

AVOID FORMATION 

OF HANGNAILS 

Moisturize your hands often to avoid 

the formation of hangnails. Avoid pulling 

at your hangnail. Even if it seems 

tempting, this behavior can lead to painful 

infections and ugly red fingertips. 

The information included here will help 

you keep your skin looking great for many 

years to come. Use what you’ve learned 

here to keep your skin glowing and healthy. 

You will look good for the remainder of 

your life! 



103



105

ARTHRITIS 

by 


Follow Us: 

If you have arthritis, it’s important 

to look after your joints to 

prevent further damage. Here are 

some tips to help you deal with 

this painful disease. 

If you have arthritis, you know 

how this painful disease can affect 

your daily life. Many people 

feel helpless in the face of 

arthritis-related pain and inflammation, 

but there are many things you 

can do to take back your life. 


Chiropractic care is essential for people who suffer from back pain. Check out this article for your guide on 

how to find the best chiropractor for you. 

 


1 


Do low-impact exercises. Exercises 

such as cycling, swimming, and walking 

can ease arthritis discomfort in your joints. 

Always check with a doctor if there are any 

concerns with your exercise plan. 

2 

KEEP A JOURNAL 

If you deal with rheumatoid arthritis, 

start recording brief notes every day in a 

journal or diary. Documenting your flareups 

in a daily journal may make it easier to 

identify possible triggers. It can be a very 

good tool to help you understand what is 

working and what is not working. Do not 

hesitate to contact a doctor for a professional 

opinion on the best healing options. 

It is a tremendous tool to have. 

3 

PRACTICE GOOD TYPING HABITS 

Catching arthritis, in the beginning, is 

extremely important. One way to prevent 

the onset of arthritis is to practice good 

typing habits. Simple fixes include leveling 

your fingers with the keyboard and using 

a pad that raises your hands to a higher 

level. This will take some strain away from 

your hands, and you will be able to use a 

computer keyboard comfortably. 

4 

LAUGH AND KEEP STRESS AT BAY 

Share jokes with your friends, 

sit down to watch a comedy, or giggle 

over a funny book. Laughter puts 

you in a better mood and leaves you 

feeling less stressed. Laughter can, in 

turn, help alleviate your arthritis pains. 


107

Find something that you like to do to 

manage your arthritis symptoms better. 

Whenever you are feeling stressed, your 

body releases chemicals that often cause 

inflammation, worsening your arthritis. 

Consider practicing new time management 

techniques or adding a light exercise routine 

to your daily routine to reduce the effects 

of stress. 

5 

ATTEND YOUR 

THERAPY SESSIONS 

People who have arthritis sometimes 

have problems being alone. Therapy can 

help you remember you’re not a helpless 

person. Depression can be an issue for 

people living with arthritis, and individual 

or group therapy can help alleviate 

those concerns. 

6 

CONSIDER JOINT SURGERY 

Talk to your doctor about joint surgery 

if you cannot find anything efficient 

against your condition. Joint surgery can 

be extremely effective in reversing the effects 

of arthritis. It can also help in eliminating 

pain and returning mobility and 

your full range of motion. 

7 

UNDERSTAND YOUR LIMITATIONS 

If you suffer from psoriatic arthritis, understand your limitations. You simply won’t 

have as much energy as you once did. Trying to pretend that they are will just cause 

your symptoms to worsen. Focus on subjects that you value most. Do not try to be everything 

that you think people expect of you, as it’s not possible. 


8 

USE HEAT THERAPY 

If your pain is causing you to feel 

tired, consider heat. Although many people 

think cold packs are most effective for 

any pain, this isn’t true for people who 

have arthritis. Warm treatments will restore 

your energy at the same time they 

reduce your pain. 

ALWAYS WEAR 

SUNBLOCK 

Protect yourself from UV rays. Those who 

have arthritis are more prone to adverse 

effects in the sun. It is important that 

you take extra care to cover up against 

the sun when you are outdoors to prevent 

further diseases and illnesses caused 

by your arthritis. 

FIND A SUPPORT GROUP 

Many people who have arthritis 

feel isolated and alone with the disease. 

The truth is, there are so many others in 

the same position. Find a support group 

you can attend. Either in real life or online, 

you can find support groups to connect 

with other sufferers who know what 

you’re going through. You can exchange 

tips and strategies to gain new knowledge 

on how to fight your arthritis. 


109

DON’T CARRY HEAVY LOADS 

Don’t weigh yourself down with excess 

baggage. Arthritis of the shoulders is 

very common. It is even more common in 

women. Carrying large shoulder or messenger 

bags can cause both neck and 

shoulder inflammation and swelling. Carry 

a bag which only has items you can’t go 

out without, and take it off your shoulder 

as often as possible. 


Avoid smoking cigarettes to decrease 

the pain and inflammation associated 

with arthritis. Studies have shown many 

non-smokers have fewer issues with arthritis 

pain and swelling than smokers. If 

you are a smoker, think about stopping 

as a means to alleviate your symptoms. 

There are medications prescribed by physicians 

that can facilitate quitting when 

you find it difficult to do on your own. 

There are lots of people who have been successful 

by using the tips found in this article. 

If you have arthritis, it’s crucial to look after 

your joints to avoid further damage. There 

are plenty of ways to deal with your pain. 



111



113

10 TIPS FOR DEALING WITH YOUR 

PANIC 

ATTACKS 

by 

Jim Maranto 

Follow Us: 

Not two people have the same panic attack triggers, so it could be difficult 

to handle the situation. Here are 10 tips to help you curb a panic attack. 

As a panic attack sufferer, you probably already know how difficult it 

is to handle this condition. Anything could cause an attack, and no 

two people have the same triggers. It can, therefore, be quite difficult 

to discover a working solution for each unique person. If you 

suffer from panic attacks, you are aware when you are on the precipice 

of experiencing one. The main problem is when you don’t know why they 

are happening, or how to curb them. 


Allergies are common, and its symptoms could be very irritating. Fortunately, it’s easy to deal with 

allergy if you just follow these 11 tips. 

 


1 

LISTEN TO MUSIC 

If a panic attack is coming on, put 

some music on that soothes you. Sit or lay 

down and just let the soft sounds wash 

over you. Let your mind focus on the words 

and the music instead of what is bothering 

you. Listening to music also distracts 

you from your bodily symptoms. Instead of 

worrying about your heart racing or your 

breathing feeling labored, you’re focusing 

on the music. This helps you calm down 

instead of spiraling further into panic. 

2 

FIND LOCAL SUPPORT GROUPS 

Look on the Internet for local support 

groups. You can chat with others who 

have the same condition as you. You can 

also release your feelings and thoughts to 

a support group. If it is possible at all, get 

them to come by and sit with you for a 

while. Doing this can expedite you in feeling 

better faster. 


115

3 

REFUSE TO GIVE IN TO FEAR 

Focus on your actions when you’re 

panicking to shorten the length of the panic 

attack. The more you refuse to give in to 

your fear, fighting whatever it tells you to 

do, the less likely your anxiety is to return. 

4 

CONCENTRATE ON BREATHING 

If you have a panic attack, stop 

what you are doing, take a seat, and 

concentrate on your breathing. Breathe 

in through your nose making your torso 

rise, and try counting slowly to five 

when you breathe inward and then 

again when you breathe outward. Count 

the total number of breaths. At 10, you 

should feel calmer and more relaxed. 

To maximize the effectiveness of breathing 

exercises during your panic attack, pay 

more attention to how you exhale than 

how you inhale. You will likely inhale rapidly, 

which is natural and just fine to do. 

The most important thing is to hold every 

breath and slowly exhale. 

5 

IDENTIFY YOUR TRIGGERS 

The first step in controlling panic attacks 

is discovering all the potential signs 

of them. Once you’ve figured out what triggers 

your attacks, you will have the ability 

to identify the symptoms of an oncoming 

attack. This can help you out immensely. 


6 

REMIND YOURSELF THAT YOU’RE FINE 

If you have a panic attack, remember 

to remind yourself of exactly what is 

happening to your body. Keep in mind 

that you are not going to be hurt; all that 

is going on is your nervous system is being 

overstimulated. By doing this, you will 

remind yourself that you are going to be 

fine and the panic attack will soon pass, 

which will help calm you. Yes, it is awful, 

and this advice is not meant to downplay 

that at all, but adopting this kind of 

thinking will help to negate at least some 

of the panic. 

7 

SHARE YOUR EXPERIENCE 

Share your knowledge of panic 

attacks with others in a written format. 

Write a book for digital distribution, 

post entries to a blog, or even start doing 

public speaking about it. Passing this 

knowledge on to others will solidify your 

progress and help you overcome panic 

attacks permanently. 


117

8 

LEARN TO ACCEPT YOUR THOUGHTS 

Here is a tip for calming panic attacks 

and stopping the racing thoughts 

that accompany them. Accept your feelings, 

even the negative ones. Bad feelings 

alone aren’t dangerous, and they can give 

you clues as to why you suffer panic attacks 

in the first place. If you can learn to 

accept your thoughts, you’ll have learned 

a lot about yourself in the process. 

9 

CONSIDER COGNITIVE 

BEHAVIORAL THERAPY 

Try to look into getting cognitive behavioral 

therapy if you have to deal with panic 

attacks. These sessions and treatments 

with licensed pros have already assisted 

many people, and you could be next. 

Research online to find those that specialize 

in cognitive behavior therapy, also 

make sure they’re accredited and experienced 

in working with those who have anxiety 

or panic disorders. 

DO SOME STRETCHING 

Roll your neck from one side to another, 

and stretch out your facial muscles. 

Get in a great back stretch, and focus on 

rolling your shoulders. These exercises can 

help stop a panic attack in its tracks. 



119



121

A 13-PART 

GUIDE TO 

LOCATING 

THE RIGHT 

by 


Follow Us: 

Chiropractic care is essential 

for people who suffer from back 

pain. Check out this article for 

your guide on how to find the 

best chiropractor for you. 

If you suffer from back 

pain, chiropractic care can 

help. Are you familiar with 

the general concepts of 

chiropractic care? This article 

will help you feel more comfortable 

making that first appointment. 

Increasingly, medical doctors are consulting 

with alternative therapists 

about a patient’s welfare. This makes 

it important to take a closer look at 

your insurance policy and see what 

back care therapies are covered. Such 

secondary care can help out your primary 

doctor’s healing. 


If you have arthritis, it’s important to look after your joints to prevent further damage. Here are some tips to 

help you deal with this painful disease. 

 


1 

IT TAKES MORE THAN 

ONE TREATMENT 

You should not expect one treatment at 

the chiropractor to solve your pain problem. 

You may experience some relief, but 

true healing occurs over time. If a certain 

program is recommended by the chiropractor, 

ensure you follow it carefully. If 

you fail to do this, you may not be pleased 

with the long-term results. 

2 

ASK FOR 

DISCOUNTS OFFERED 

See if your chiropractor offers repeat visitor 

discounts. It is not unusual for chiropractic 

treatment to require a number of 

visits. Sometimes the frequency can be 

several times a week over months. You can 

end up spending quite a lot of money over 

time. There might be a discount the more 

times you visit the doctor. 

3 

RESEARCH ABOUT 

YOUR CHIROPRACTOR 

Check the background of any chiropractor 

before scheduling an appointment with 

them. While there are chiropractors that 

really will care for you, there are those 

that may give you too many things regarding 

treatments. Be sure to get a referral 

from your MD and read online reviews 

of any chiropractor you are considering. 


123

Find out the different things chiropractors treat when you’re researching them. 

Chiropractors who try and heal issues other than back pain or musculoskeletal problems 

are going past their professional boundaries. It is the chiropractors who stick with their 

specialty who are the best in their field. 

4 

CHANGE YOUR SLEEPING POSITION 

If you have chiropractic issues, your sleep position needs not to cause or worsen 

them. You can try placing a cervical pillow or rolled-up towel underneath your neck 

when sleeping. Your head can drop with these items. A normal pillow causes the head 

to push forward. 

5 

KEEP YOUR WALLET IN 

YOUR FRONT POCKET 

Try to put your wallet in a front pocket, 

rather than the back. Men like to put 

their wallets in their back pocket, but they 

don’t realize it could cause problems for 

their lower back. It places pressure on the 

lower back, colon, and bladder. Keep it in 

front pockets to keep the pressure down. 

If you carry a wallet, try to avoid putting 

it in your back pocket. Carrying your 

wallet in the back pocket will eventually 

lead to pain in the lower back. The 

wallet puts pressure on the back, harming 

nerve connections to different areas 

of the body. Try keeping a wallet in 

your pocket towards the front to keep 

this from happening. 


6 

ASK FOR RECOMMENDATIONS 

Always go to a doctor first before going 

to a chiropractor. Be sure to get a medical 

diagnosis before visiting a chiropractor. 

Your chiropractor can come up with a better 

treatment plan. You may find that you 

do not need a chiropractor at all. Your 

doctor could give you an alternate option. 

Asking your physician about recommended 

chiropractors is a good way to start. 

This is a good idea even if an MD referral is 

not necessary for insurance purposes. 

7 

DO NOT ALLOW YOUR 

NECK TO BE SNAPPED 

When you’re going to see chiropractors 

don’t allow them to get your neck 

snapped. There are two arteries threaded 

through the vertebrae of the neck. This 

would normally be okay; however, if it is 

stretched and turned suddenly, the artery 

linings can be torn. You can form a clot 

and have a stroke. 

8 

GET A CONSULTATION 

BEFORE ANY TREATMENT 

When the time comes to choose a new 

chiropractor, schedule a meeting with him 

before actually scheduling a treatment. A 

visit with a chiropractor can change your 

life for good and offer some serious relief 

from pain. But, getting involved with a bad 

one can make the trouble much more significant. 

Make sure you feel you can trust 

them. Always have a consultation before 

you begin any treatment or manipulations. 

If you have problems with your back muscles, 

you should allow your back to slowly 

wake up when you arise in the morning. 

Do some gentle stretching and use your 

arms to support your body as you rise. 

Then let your legs swing down to the floor. 


125

9 

WATCH YOUR POSTURE 

Avoid sitting or standing in a hunched 

position for a long period of time. This position 

actually places, even more, stress on 

the back and spine, which are already under 

extreme pressure as it is. And, when 

having to sit or stand up for many hours 

in one position, be sure you take breaks 

and also try to switch positions often. 

Keep your knees a little higher than 

your hips when you are sitting. Never sit 

straight, nor slouch. Make sure your spine 

maintains a natural curve. Using chairs 

with wheels can help you adjust position 

often and keep excessive strain at bay. 

TRY SWITCHING TO YOGA 

If you have a lot of back pain and 

do a lot of situps and crunches for building 

strength, you need to find other exercises; 

those only make the pain worse. The 

yoga plank position is a good alternative 

and can help your back and core. 


IMPROVED STOMACH FUNCTIONS 

The thoracic part of the spine communicates 

stomach functions and 

digestion. If the thoracic area is irritated, 

you may experience heartburn, gas and 

acid refulx. The chiropractor can fix the 

alignment of this area and improve your 

stomach functions. 

DO NOT LIFT HEAVY OBJECTS 

Ask for assistance when lifting 

heavy objects. Try asking a friend or getting 

a device to help you. You can get help 

moving things by using a dolly. If you have 

to lift things a lot, a good dolly would be a 

great investment. 

GENTLE STRETCHING 

AND EXERCISES 

Stretch and exercise gently before you visit 

your chiropractor. Follow his or her instructions 

for after treatment care. These 

gentle exercises help strengthen your 

muscles. Ask which exercises are best between 

treatments. Gentle stretches, along 

with walking, can keep you in great shape. 

Do you feel ready to visit a chiropractor 

now? You no longer need to be worried 

now that you’re armed with knowledge. 

Be prepared to have a positive experience 

that will give you more energy 

and mobility. 


127

TUNE IN 

FOR OUR 

NEXT 

ISSUE! 

• GREAT ADVICE FOR ANYONE SUFFERING 

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Life Essentials Magazine January 2018

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