Health

ADHD is a prevalent health condition that’s affecting about 4.4% of the general population in the U.S. It comes with high rates of comorbidity (substance abuse, depression) and emotional, occupational, and social impairments, which affect both the patient and their families. When not treated, ADHD can cause problems throughout the patient’s life. 

It adversely impacts job performance, marital satisfaction and can even lead to divorce. Luckily, various treatment options ranging from prescription medication to behavioral intervention can help relieve the symptoms and make ADHD much less of a problem in running daily activities.

Read on for all there is to know about ADHD, including diagnosis and the treatment options available.

Treatment

Although there’s no specific adhd test to determine whether you have ADHD, your doctor can conduct a detailed assessment and make an accurate diagnosis. The assessment may include:

• Physical examination

• Series of interviews

• ADHD rating scales

• Information gathering, like personal and family medical history and current medical issues

Generally, the standard treatments for ADHD include medications, therapy, education services and guidance plus counselling. These treatment options can only relieve ADHD symptoms, but they won’t cure them. 

Medication 

Medication plays a pivotal role in ADHD treatment. Selecting the best medication for your condition can be a long trial-and-error process that’s related to the experienced side effects, your history, genetics, and unique metabolism. Fortunately, your medical specialist can help you figure out the right medication, dosage, and how often you need to take it. The following are the two main types of medication.

Stimulant medications

Stimulant drugs are considered the first-line prescribed treatment for ADHD. These drugs work by boosting and balancing the levels of brain chemicals called dopamine and neurotransmitters. In effect, these stimulants improve hyperactivity and inattention symptoms, thus helping you focus better. 

The most commonly used stimulants include:

• Amphetamines (Dextroamphetamine, Adderall, Dextrostat)

• Methylphenidates (Ritalin, Concerta)

• Dextromethylphenidate (Focalin)

Non-stimulant medications

Although stimulant medications effectively control ADHD symptoms in most patients, about 10%-30% of patients either have intolerable side effects or respond negatively to a treatment. In such cases, non-stimulant medications are your best treatment options. They include antidepressants such as nortriptyline, atomoxetine, and at times clonidine and guanfacine.

Side effects of ADHD medication

When trying and adjusting ADHD medication, it’s common to experience various side effects. Most doctors start with small doses and increase it gradually if the side effects are tolerable. However, if adverse reactions persist, your specialist can recommend another stimulant or a non-stimulant. 

The side effects of stimulant medications include:

• Stomach pain

• Sleep disturbance

• Headaches

• Decreased appetite

Side effects associated with non-stimulants include:

• Nausea

• Fatigue

• Dry mouth

• Nervousness

Psychosocial treatment

Every psychotherapy approach addresses specific problems that you face. These issues include impulsiveness, poor problem-solving skills, problems with self-esteem, poor time management skills, and much more. Therapy is also vital in treating additional issues like anxiety disorders that may come with ADHD. For psychotherapy treatment to effectively handle all the symptoms associated with ADHD, it should contain a psychoeducational component. 

It’s essential for long-term adherence and treatment compliance, beneficial for both patients and their significant others. Psychoeducation involves learning about your disorder, including how the condition affects different areas of your life, recognizing the symptoms, and treating it. Psychotherapeutic modalities that fulfil specific needs of ADHD patients include cognitive behavioral therapy, marital counseling and family therapy, and other interventions.

Cognitive-behavioral therapy

Through this structured type of counselling, you’ll acquire skills that will help you manage your behavior and change the negative beliefs that are causing issues in your life. You’ll be able to transform negative thinking patterns into more hopeful and realistic views. 

Another main focus of cognitive-behavioral therapy is on practical issues associated with ADHD like work performance problems, poor time management, and disorganization. It can also help address mental health conditions such as substance abuse and depression.

Family and marital therapy

Typically, most adults with ADHD have an unsuccessful family functioning and marital adjustment. In most cases, spouses without ADHD often complain about their partners being forgetful, messy, poor listeners, and unreliable. They also feel overburdened as they feel like all the family responsibilities lie on their shoulder. 

Equally, your partner may feel like you’re not making efforts to change your behavior. That’s why marriage and family therapy should involve your partner as well, irrespective of their health condition. By exploring these issues together and gaining a better understanding of the condition, you’ll be able to focus on constructive ways of communicating with each other and dealing with ADHD.

Lifestyle and home remedies

Some of the home remedies that can aid you to cope up with ADHD include:

• Keeping an appointment book

• Breaking down tasks into more manageable steps

• Using sticky pads to write reminders

• Keeping an appointment book to track deadlines 

• Following a routine

Relaxation techniques to treat ADHD

In addition to lifestyle and home remedies, taking other vital steps can help you manage ADHD. When practiced consistently, relaxation techniques can decrease impulsivity and depression while increasing attention and focus. They include:

Mindfulness meditation

Mindfulness meditation works by relaxing your mind and body and centering your thoughts. Over time, it will increase activity in your prefrontal cortex (a crucial part of the brain responsible for planning, attention, and impulse control). Aside from improving focus and helping you resist destructions, mindfulness meditation provides more control over your feelings.

Yoga

Like meditation, regular yoga routines help you relax and learn discipline, which assists you in managing your ADHD symptoms. By learning deep breathing techniques, you’ll become centered and cultivate balance and stillness. 

Parent training and education programs

Traditional childrearing is different from raising a child with ADHD. Here, normal household routines can become quite challenging, depending on the severity of your kid’s symptoms. Luckily, parent training and education programs will help you learn ways of adopting different approaches and limit destructive behavior.

Fostering your child’s development means modifying your behaviors and learning to manage their behaviors. Training and educational programs can help you understand the two principles of behavior management therapy. 

The first one, positive reinforcement, entails encouraging and rewarding good behavior. The second is about following bad behavior with appropriate consequences. And remember, these principles must apply in every sector of your child’s life, including classrooms and social arenas.

Seek medical advice

As you can see, effective ADHD treatment includes several approaches like medication, therapy, and behavioral measures. Just ensure you reach out to your doctor to get the proper treatment that will work best for your unique symptoms.

There are various reasons people love to hike. For some, they like the adrenaline rush that comes with it. Meanwhile, some find the view at the summit rewarding.

But are you aware that hiking also has a lot of health benefits? That’s because it is an excellent form of exercise that does not require you to go to the gym.

This explains why hiking is often an excellent example of a wellness trip.

If you are curious about what makes hiking a fantastic physical activity, you are in the right place. In this post, we will share six reasons hiking is one of the best exercises that you should try.

Hiking is Good for the Brain

Hiking allows you to walk in nature. And doing so is like exercising your mind as much as you work out your body. That’s because your brain releases Brain-derived Neurotrophic Factor (BDNF).

BDNF stimulates neurogenesis or the growth of new neurons in your brain. This explains why hiking makes your creative juices flowing.

And you may be physically tired afterward, but you are mentally refreshed when you return to the city.

Hiking Boosts Creativity

As mentioned previously, hiking makes your creative juices flow. That’s because you often unplug yourself when you are communing with nature. Of course, bringing your phone out to take an Instagram-worthy photo is an exemption.

Spending time outdoors allows you to be in the moment, which can increase your creativity and attention span by 50%. Mind you, these benefits can last long after your hike!

So, if you feel like life is dull, consider taking a weekend hike. Just remember to check the weather to ensure that it will be all bright and sunny. However, bringing a rain jacket is always advisable.

Hiking is the Best Cardio Workout

Hiking features all the benefits you can get from a cardio workout. That’s because it is like walking in nature, but it is on steroids.

What do we mean by that?

Hiking and walking use the same body mechanics. But there is a massive difference with what’s happening in your muscles, joints, and heart.

Walking on flat terrain requires minimal effort than doing so on uneven terrain. The latter provides a dynamic workout that increases your heart and metabolic rates. As such, you are burning calories faster.

Moreover, hiking pushes you to shift your weight and balance your body. This engages and strengthens your muscles, like your quads and glutes.

Hiking Helps You Lose Weight

Since hiking is the best cardio workout you can do, it is not surprising that it can help you lose weight. And the best part is that people who lose weight through walking and hiking are able to maintain it.

On average, walking enables you to burn 100 calories per mile. It increases up to 250 calories if you walk 2.5 miles per hour (meaning you are walking fast).

What more if you are walking in uneven terrain?

Nonetheless, losing weight through hiking should always be paired with a proper diet and exercise. After all, it is not always that you have the free time to go on a hike.

Hiking Reduces Risk of Cancer

Aside from making people physically strong, hiking is also believed to reduce cancer risks.

In a study by the National Institute of Health, oxidative stress was measured among women with breast cancer and men with prostate cancer.

The imbalance of antioxidants and free radicals in the body is called oxidative stress. It is also believed to be one of the causes of cancer.

On the other hand, hiking improves the antioxidant levels in the blood of people with cancer. Antioxidants help stabilize free radicals by donating an electron without destabilizing themselves.

Hiking Increases Life Expectancy

Here’s the thing: Any physical activity can increase your life expectancy. In fact, Harvard University researchers noted that a 15-minute exercise could boost your life span by three years.

That’s because regular physical activities are believed to slow down the aging process on a cellular level. In addition, people who work out around one hour per day, seven days a week, have a 37% lower risk of premature death.

But what if you do not have an hour to spare for a daily workout? Don’t worry.

What you can do is do a few minutes of workout a couple of times a week. And then do a long hike over the weekend. That way, you can still reap the benefits brought by long hours of working out.

Hiking is a fantastic way to be physically active while enjoying the beauty of mother nature. The varied intensity and ruggedness of the terrain can also impact the health benefits you can get from conquering a trail. So, if you like to exercise but do not like going to the gym, perhaps hiking is for you.

If you love to travel and simultaneously improve your health, we suggest going on a wellness trip.

If you have not heard of wellness travel before, it is a form of travel that focuses on improving or maintaining one’s health and wellness. Instead of traveling for leisure, wellness travel is about enhancing one’s physical and mental health. Nonetheless, you get to enjoy your new surroundings during such trips.

If you are still not convinced, let’s go more in-depth about all the crucial reasons why going on a wellness trip is something you would want to do.

1. Reflect, renew, and restore

Wellness travel or retreat like this can help you center yourself and get away from the usual commotion going on in your life.

First of all, wellness trips allow you to have a chance to reflect on everything that is going on in your life. You can also reflect on everything that has happened to you. 

Reflecting on your life is a great activity to do when you are away from your usual environment. That’s because it helps you look at it almost from an outsider’s perspective. 

Wellness trips can also be an opportunity to renew and restore your motivation, outlook in life, and many more. If you do some rest, it is also an opportunity to renew and restore your body.

After all, not everybody has the luxury of time to be entirely focused on nothing else other than your body, wellness, and health. 

By going on a wellness trip, you prioritize self-care that can impact your overall well-being. The best part? You get to travel!

2. Have some “me time”

It can be challenging to have some time for yourself when you are busy, and your home life, social life, and work-life distract you.

Although some of these can be good for you, there is still nothing quite like having that me-time to help you do things that you love while relaxing. Even when you sometimes travel with companions, you have to compromise on some items.

With a wellness trip, your sole focus will be yourself and the things that matter to your health and well-being during the journey. There is no need for you to worry whether your companion is entertained or not.

You also will not feel guilty about spending time with only yourself since this trip is for your mental and physical well-being.

3. Reconnect with nature

One of the critical parts of a wellness trip is to, in some way, reconnect with nature again. You likely live in the city, so it will not be a good wellness retreat if you are doing it in some facility out there. Therefore, it is a good idea if you find a way to reconnect with nature.

There are plenty of wellness retreat villages or centers, many of which are established close to nature. That way, you can enjoy the natural environment while having enough space to practice wellness activities.

Plus, there is nothing like the serenity and feeling of calm that you get when surrounded by nature. It can uplift your mood and gets you in the right mindset to work on your wellness without any distractions or negative feelings bogging you down.

4. Break old habits

Some people who go on wellness trips often book from a specific wellness retreat to provide you with a daily schedule. You might wonder if this is a good idea given that a wellness trip is supposed to be freeing, and having someone plan your day for you might not feel free.

However, this works well for many people out there, so you should consider it.

For people looking to break old bad habits, this is a great place to start. That’s because a planned schedule is in place to stop you from making harmful habits again. 

5. Reduce stress

Everyday life will always come with stress at some point. There are times when we can let go of stress and move on with our day, but sometimes it can also pile up inside us without us knowing.

For our mental health, we need to acknowledge that some sources of stress are still within us. So, we need to take time off to recognize and be able to move on from them. 

When you are in a stressful situation, it can be challenging to understand how you can move on from it. This is where a wellness trip can be helpful.

It helps you get away from your usual source of stress. That way, you can detach yourself from the situation and reflect on it objectively.

Luckily, you can go on wellness travel on a budget. You can do this by dialing down on wellness trips that you can afford. However, you should also look into the destination and activities that the organizer provides.

Some excellent examples are mindfulness trips. This is where you can spend the weekend on a mountain or near the beach doing mindful practices. Another is going on a winter journey, so you dip in a cold lake.

6. Long-lasting health benefits

Most trips and vacations revolve around overindulging. No wonder why sometimes you can come back from a holiday happy but sluggish and unwilling to go back to your usual.

With the wellness trip, you can get past that “vacation hangover” with ease. You may even find yourself motivated to come back to your everyday life.

Moreover, a wellness trip allows you to reap long-lasting benefits for your health. After all, you get to relieve your stress, enjoy new surroundings, and learn more about yourself after this journey. 

Conclusion

A wellness trip is more than a vacation. It allows you to get rid of distractions and focus on yourself, even just for a day. But it can certainly give you that feeling of fun and happiness afterwards.

Imagine being someplace else while improving your mental and physical well-being.

That said, consider going on such a vacation if you want to experience something different. That way, you can come back from this holiday energized and ready to take on anything.

Staying healthy has been a challenge for most of us. The temptation to give in to unhealthy, delicious food is the hardest to resist.

We get you. Most of us are guilty of cheating on our diets now and then.

But the question we have to face every year is this: How can we make our weight loss journey bearable and easy to stick with?

We all believe that losing some pounds off your body takes time and effort. While it is true, that does not mean it has to be a stressful process. Think about all the clothes that you can wear again once you lose weight.

When you keep on thinking about it, the more challenging it becomes.

Do not complicate the journey. There are natural ways on how you can lose weight.

Here are seven of the most proven means on how you can achieve your ideal weight. 

1. High-protein diet

A high-protein diet can reduce your appetite. These types of food can make you feel full in a matter of minutes. It can even curb your cravings.

That’s because protein is believed to contribute to our satiety. Meaning, consuming protein-rich foods makes you feel full for longer.

Your body understands that it has all the nutrients it needs from your high-protein diet. So the desire for an extra plate of that tempting dessert is no longer necessary.

Besides, such a diet can boost metabolism by up to 80-100 calories per day. It helps your body digest food intake even better and faster.

A high-protein diet should be your go-to meal plan when you want to lose weight without losing the nutrients. 

2. Low carb eating plan

Carbs are notorious weight gain enablers. They don’t stand down when it comes to adding a couple of pounds on the scale. So, it’s one of the meal groups you should avoid if you want to lose weight.

Your body breaks down carbohydrates and converts them into glucose. You would not want to add more sugar weight to your body. A low-carb eating plan is the best way to go.

Cut back on sugar and starches, which translates to skipping the rice and bread section of a buffet and opting instead for the healthier options. Go straight to the veggie cart or the fruit stand.

The question, however, is where to get the energy your body needs when you avoid carbs altogether? You can replace carbohydrates with fat. Go for virgin coconut oil or extra virgin olive oil as your top healthier choices.

3. Avoid processed foods

Processed foods are often high in sodium and calories, which are great contributors to weight gain. These food packs also contain fewer nutrients. When you want to lose weight, you would like to do it right and not cheat the process.

Don’t opt for processed foods when you have access to healthier options like greens, omega-3, and vitamin-rich meals.

It is the same with eating fast food. Fast food meals are often processed, so they aren’t your best choices when you go out. You can bring your meal or find a place that offers whole foods.

4. Include a high portion of fiber

High-fiber meals can aid in your digestion. It helps clean out your gut from toxins and unwanted cells. It can also make you feel comfortable after eating a full meal, knowing that you’ll flush the excess weight after a few hours.

You know how it goes when you’re so full from what you ate, and you can’t function properly? That’s precisely why we’re advocating to add a high portion of fiber to your meals.

You can get your fiber from fruits and vegetables like berries, pears, melons, broccoli, carrots, and sweetcorn.

5. Lemon juice and honey

Lemon juice and honey are home remedies to aid in weight loss. It’s a powerful combination that can help you achieve your target weight without much effort.

These two natural ingredients help in fat oxidation and lipid-lowering activities. Just make sure to include lemon juice and honey in your eating routine. You can use it as your drink for breakfast, lunch, or dinner.

Besides, they also taste good, so you won’t have to be stressed every time you drink a glass or two of this perfect combo.

6. Don’t skip breakfast

Skipping breakfast when you want to lose weight is a huge mistake. That is because you’re missing out on the opportunity to fill your body with essential nutrients. 

Not having the most important meal of the day will only make you hungrier throughout the day. It could lead you to more snacking time in the afternoon and, worse, through the evening.

Breakfast kick starts your metabolism. It can help burn your calories from the night before and the rest of your day. It’s a mighty meal that keeps your body’s rhythm right on track.

7. Stay hydrated

Hydration is essential when losing weight. It keeps your body functioning well even with the absence of high-energy giving foods. Besides, it’s also one effective way to avoid taking sugary drinks or alcoholic beverages.

Water may be a simple fix, but it sure can make a significant impact when it comes to helping you lose weight. It might be the most natural way to shed some pounds. It can help make you whole, thus making you eat less.

It’s even a great tool in flushing out the harmful bacteria living inside the body.

Conclusion

Losing weight should not be a problem. It should be a motivation to live a healthier lifestyle.

It should not be limited to choosing the better options when it comes to meal planning. Instead, make it a goal to give your body the best nutrients it can have.

Creating a habit could be hard at first. But once your body gets the hang of this new regimen, losing weight will be a bonus. A good meal plan plus a regular workout can do wonders for you, that’s for sure. 

By doing this lifestyle change, the primary benefit you can get is an overall better living experience.

The importance of hand hygiene is an age-old concept; however, people only realized its importance after the spread of the COVID-19 pandemic. A time when healthcare professionals advised every individual to wash and sanitize their hands frequently, allowing them to get rid of the virus, bacteria, infections, and other foreign germs. 

Probably, it was the first time when we saw that everyone is serious about hand hygiene practices. Bulk hand sanitizers and soaps were a common purchase in almost every household during this trying time. Almost every health advisory commission requested individuals to clean the hand if they have been in a public area or have coughed, sneezed, or had blown their nose. 

External practices and preventive measures focused on the use of sanitizers for their instant and easy use. While at home, the stress was on washing hands with soap and water for a minimum of 20 seconds. 

But, why is it important? Does hand hygiene really matter? Let’s have a closer look at various aspects associated with hand hygiene in your daily life. 

Why Hand Hygiene Matters? 

Are you aware that multiple illnesses and diseases are spreading through contact with familiar objects, people, and pets? The most innovative and effective solution is to prevent this spread through proper hand hygiene. This is why the ‘World Health Organization’ says, “Hand hygiene is not a luxury.” 

The common assumption of germs getting into our hands is while cleaning our home, toilet, working in the office, or cooking. However, relaxing with your friends, family, and pets can also attract germs. These potentially infecting viruses, bacteria, and dust can get into our system through physical contact, making precautions essential in such cases. 

These are a few known possible routes through which germs are spread:

• Touching nose, mouth, and eyes and then getting in contact with others. 
• Sneezing, coughing, blowing nose, and rubbing eyes.
• Touching raw foods like meat or fish.
• Touching foods with unclean hands.
• Touch and contact from pets. 

Now that you understand the significance of washing your hands, let’s have a look at the ideal ways you can clean your hands and maintain proper hygiene.   

Ideal Way to Clean Your Hands

Water alone is not sufficient to wash your hands and prevent infections. Cleaning your hands with a combination of water and soap has been affecting keeping away the infection. 

• Start with wetting your hands, preferably under flowing water. 
• Make sure you put enough soap to cover your hands and wrists adequately.
• Lather and scrub every part of your hands.
• Continue cleaning and washing your hands for a minimum of 20 seconds.
• Rinse your hands and wrists under running water. 

The basic idea of your hand hygiene is to clean all areas like hands, wrists, and fingers. The same guidelines are applicable when you are rubbing sanitizer in your hands. It needs to cover all the parts to clean the hands thoroughly. 

Hand Hygiene Practices and Tips

Most incidences when germs and infections spread are a result of human actions and inactions. Frequent hand washing and applying sanitizers are healthy hygiene practices that everyone needs to implement in their regular routine. However, you should be careful regarding your hand hygiene practices. 

• Keep Your Hands Clean and Moisturized

Hand washing or applying sanitizers to the hand is a good habit, but too much of it can have serious consequences. Washing your hands constantly with soap-based formulations can make them red, dry, and rough. 

It can make your hands cracked or bleed, exposing them to microbial loads. There are certain soap compositions that are harsh on the skin and make them dry. You can use glycerin or organic formula or use hand creams or lotions after wash.  

Hand sanitizers are not indifferent, and overuse can lead to serious health ailments like skin disorders, weakening the immune system, infertility, hormonal imbalances, etc. 

• Consider Soap Storage

Bar soaps are not suitable for hand washing as germs and infections can flourish on the surface. Instead, it’s better to use liquid soaps that are used through the dispensers. 

• Don’t Overboard

While practicing hand hygiene effectively combats infections, some people, including children, overboard the process. This can be a sign of anxiety or a condition known as obsessive-compulsive disorder (OCD). Both of these are symptoms that your mental well-being is hampered. 

Hand Hygiene in Everyday Life

Taking care of your hand is essential in times when everyone is battling the COVID-19 pandemic. Though hand hygiene is not exclusively applicable for this situation, it goes a long way to protect us from microbial activities in everyday life. Children should be trained and taught to clean their hands from their childhood, especially after toileting and before eating meals. 

Hand washing facilities need to be implemented in public places, including schools, malls, restaurants, cinema halls, and other places. It’s also the responsibility of businesses and organizations to introduce hand wash in public toilets and food service areas. Bulk toilet paper should be present in public toilets to prevent the spreading and breeding of microbial activities. 

Never Compromise on Your Hand Hygiene!

If you are making it a concern to wash and clean your hands regularly, it becomes second nature. Soaps and sanitizers are readily available in the markets, but it requires individuals to be mindful of their health and safety. 

It doesn’t take much effort to fight infections and diseases by pledging to practice hand hygiene consistently and frequently. It will safeguard from viruses and bacteria, including the deadly COVID-19 pandemic. 

Various cultures around the world have been brewing tea throughout their history, both for its healing properties or simply enjoying its rich variety and flavour. 

Many of these medicinal properties have been researched and found to have truth behind them, so here are 5 different teas from us at Carisma Spa and how they can help you enjoy long lasting physical and mental wellness.

Herbal Tea

Herbal teas exist in many forms, usually containing a blend of fresh or dried herbs, spices, fruits and even flowers. You can even make them yourself at home, with your favourite recipe and ingredients!

Peppermint or ginger teas are great for upset stomachs and digestion problems. Peppermint can also ease your headaches and migraines, while ginger helps with joint pain.

Hibiscus is an amazing diet helper, since it reduces cravings and lowers fat levels. In fact, this is a much better option than many of the teas commonly labeled as ‘diet teas’ in stores; these often only reduce your weight since they contain laxatives, which is a temporary and unhealthy solution.

The lack of caffeine in most herbal teas also make them soothing and perfect for bedtime, since they won’t keep you up. Chamomile is especially helpful at relaxing you and helping you sleep better. It can even soothe cramping pains like sports injuries, pulled muscles and menstrual pain that can keep you awake and uncomfortable.

Green Tea

Green Tea’s medicinal properties include anti-inflammation and boosting brain function. It contains caffeine, but unlike coffee the energy it provides allows for more focus and stable energy.

Studies also tentatively indicate that green tea may be good for brian health in the long term, reducing the chance of developing Alzheimers and Parkinson’s Disease.

Green tea also boosts your metabolic rate, making it great for calorie burning and weight loss. The caffeine in green tea also helps with physical performance by freeing fatty acids from tissue to be used as energy, so it’s a great workout companion.

Green tea also helps with cholesterol levels, making it a useful part of your diet if you are at risk for cardiovascular disease.

Black Tea

Black tea is one of the most common teas available; in fact, black tea is one of the most consumed beverages in the world! 

It’s a useful tea to consume regularly as it reduces levels of cholesterol and sugar in your blood. It’s great for your heart as well, as it can reduce blood pressure and the chances of developing heart disease or having a stroke. 

Black tea also helps with your gut health, since it promotes the growth of the good bacteria that keep you healthy while inhibiting the growth of bad bacteria and repairing the lining of your digestive tract.

White Tea

White tea doesn’t go through as much processing as other teas, which is why it is often said to be rich in antioxidants. This makes white tea a good choice if you want to slow or reduce the effects of aging, inflammation, a weak immune system and a wide variety of other diseases.

White tea can be enjoyed at any time of day, especially since it is low in caffeine and won’t have a disruptive effect on your sleep cycle. 

White tea can also be surprisingly good for your teeth and gums, strengthening them to be more resistant to sugar, bacteria and acid, while fighting off plaque buildup. This also helps with bad breath!

Oolong Tea

Oolong tea is one of the rarer teas on this list, but its health benefits are nothing to scoff at since it combines many of the benefits of dark and green tea.

It helps with diabetes, heart health and weight loss, making it a useful tea to consider including in your diet. 

It also shares the benefits to your brain function and focus, as well as in the prevention of Alzheimers’ Disease. You may notice benefits to your memory and attention as well. Additionally, it is a great stress reliever! Studies have found that Oolong has a calming effect that relieves feelings of anxiety within 1-2 hours after consumption.

In addition to helping keep your teeth healthy, Oolong is also good for your bones. By helping the material density in your bones, Oolong can reduce the risk of bone fractures.

Studies have even noticed that Oolong helps with symptoms of skin conditions like Eczema.

Concluding

While teas should never be a substitute for required medication and medical treatments, they can certainly help your body and do their part in preventing and curing various health concerns. Including a cup of tea or two in your daily routine is a simple, effective way to help your physical and mental health.

When we look and feel good, we feel confident about ourselves. We can face other people with a great smile on our face and even improve our day-to-day productivity. However, it’s not easy to look good every day with the work schedule and house responsibilities that we have. Stress can build up, and we become lost as life takes over.  

Nevertheless, no matter how difficult it gets, we can still choose to do something that can make us feel better. It should not always be something grand but simple steps to help improve our wellbeing. Here are the six best ways to look and feel your best that you can definitely do. Try making them a habit.

1. Eat healthily.

You are what you eat. What you put in your body will be used in the repair and replacement of cells, hormones and other body chemicals. Therefore, you should be careful with what you put on your plate. Eat well, and you’re making yourself fit and healthy.

Taking a lot of takeaways and fatty food will not give you enough nutrients. Instead, they will make you lethargic. This is the same when you consume too much sugar and carbohydrates. You will feel tired and sluggish. Better eat healthy with fruits and vegetables. They can make your skin look good and control weight easily. Eating healthy is a better way of looking good than having makeup or cosmetic surgery.

2. Exercise.

Be active and stay fit. This is probably the most effective way to look and feel great. You can certainly improve how you look with a regular intense, all-out exercise. So why not start googling for ‘CrossFit near me’ and enrol in their programme?

If you want a better posture, then you should keep your core muscles strong. If you dream of wearing your favourite sleeveless dress with confidence, then you should do push-ups. It can build your upper-body strength. Even simple consistent walking will strengthen your muscles and help you build bones, not to mention that it makes your behind shapelier. 

Sweating off also helps regulate hormones that are significant to the skin and prevents free-radical damage. The blood and nutrients pumped into your skin while exercising repair damage and then give you young-looking skin. With these and other benefits, you should give yourself some time to exercise.

3. Hydrate.

About 60% of the adult human body is water, so it makes sense why you should drink a lot of water. When you drink, you’ll feel fuller and you are less likely to snack on unhealthy food. Drinking an adequate amount of liquid also aids in the body’s digestion, circulation, absorption and even excretion. 

 Hydration is very much important when it comes to overall good health. When you are healthy, you are sure to look and feel great. However, there’s another aspect of looking great that’s influenced by drinking water. It’s for proper skin health.

If your skin won’t be sufficiently hydrated, it will turn out dry and flaky. This will result in less resilient skin that’s prone to wrinkling. It’s enough reason for you to drink a lot of water. You surely want skin that looks healthy, radiant and young-looking. 

4. Get enough sleep.

When it comes to looking and feeling great, having enough sleep is key. A good night’s sleep can make you look healthier, happier and attractive. How? While you’re sleeping, your body repairs itself and recovers.

Having a complete rest will let you wake up with brighter, less puffy eyes. Your skin will also glow because of improved blood flow. Additionally, the skin makes new collagen while you’re sleeping which prevents it from sagging and having wrinkles and dry skin. Who wouldn’t look and feel great if your skin is wrinkle-free and moisturised?

5. Work on your posture.

Stand up straight’. You’ve probably heard that a number of times already. It’s a timeless advice that’s dedicated to a good posture. 

Straight back, even shoulders, chin aligned at a relaxed angle. Whether sitting or standing, a good posture looks attractive. It makes you look slimmer and even decreases your stress in the body. Proper posture is also important to your body balance and helps you maintain a correct form.

6. Treat yourself.

For someone to look great, that person must be taking good care of himself. The routine may differ from one person to another, but treating yourself right must always be part of it. If not, you would look and feel wasted from the inside out.

Treating yourself means being a little kinder and not being too hard. Don’t beat yourself if you can’t go to the gym a certain day or even cook a healthy meal. Give yourself enough time. Do something that makes you feel good and happy like a day in the spa or simply reading in your nook. Take some time for yourself, and it will definitely help you feel good and look better.

Losing weight is not easy, and the abundance of information can overwhelm us. If you were planning to lose weight at the start of this year but feel discouraged at the progress (or non-progress) you are making; you are not alone. 

Your weight loss starts with your mindset, not food. It doesn’t matter when you start, as long as you start with the right mindset. Developing the right mindset will help sustain you in the journey and, in the long run, develop healthy eating habits.

Here are six simple ways to help you start with the weight loss journey.

Get Enough Sleep

Getting enough sleep will help significantly with your weight loss journey and prevent weight gain. When your body lacks rest and sleep, it will go into stress mode. This means your body needs extra calories to cope with the stress, and this will cause you to eat more. 

What’s more, poor sleep leads to dysregulation of hormones and appetite. Studies showed people who lack sleep are 55% prone to obesity. 

Increase Protein Intake

Protein is part of our macronutrients and is needed for a healthy body. The intake of protein is essential for weight loss. This is because the body burns more with protein. Individuals who are consuming more protein intake a day can burn up to 400 calories daily. 

Consume at least 1.6 grams per kilogram daily. Protein helps with satiety, making you feel full for longer periods. Aside from that, protein is difficult to be stored as body fat. However, if you have kidney disease, diabetes, liver problem, phenylketonuria, or gallstones, it is important to ask for your doctor’s advice. 

Be active

Staying active is another way to help burn daily calories. Aside from healthy food choices, being active puts unnecessary weight gain away. Nowadays, there are plenty of exercises that you can choose, either done online at the comfort of your homes like yoga or outdoor activities such as walking and hiking. 

Aside from burning calories, staying active benefits the mental and emotional aspects of yourself. It also decreases the risk of cardiovascular diseases. 

Moreover, when you are losing weight, you lose a lot of muscle mass. Exercising can help improve the loss. The loss of muscle mass can affect your metabolism. Keep your metabolism up, join the muscle nation to sustain your weight loss.

Drink plenty of water

Drinking a lot of water helps with weight loss. You probably read and hear this many times because water is vital for your body to function at its best. It helps burn calories as much as 30% when you are drinking 17oz of water. 

It also gives you a sense of fullness, thus promoting less caloric intake when consuming before meals. Instead of drinking soda and sugary drinks, opt for water. 

Whenever you think you feel hungry, instead of reaching out to find food, get a glass of water. The fluid stretches your stomach, sending a signal to that brain that you are not hungry.

Moreover, intake of water stimulates thermogenesis. When this happens, there is increased metabolism in the body thus burning calories in the body. Increased water intake means you are stimulating metabolism in the body. 

Assess your daily routine

If you are losing weight and want to keep the momentum going, you really need to assess your daily routine to create a more supportive environment for your body. When you are able to assess your routine, creating a more healthy lifestyle will be easy.

Examine your eating habits in your workplace. Do you love eating out with co-workers? Do you have unused time that can be replaced with exercises? When you are able to see patterns, it can help you plan for a healthier lifestyle. 

If you enjoy eating out, then you may suggest a place that offers healthy food. Saying no to after-work drinks and replacing them with an exercise routine. 

Redo your grocery list

Going for a healthy lifestyle means you need to redo your grocery list. Let go of your old comfort foods if they were unhealthy (chocolates, ice cream, junk foods) and start listing down all the healthy options you can afford. 

It doesn’t have to be something that is expensive or hard to find food. There are plenty of affordable food choices like vegetables, fruits, and grains. Replace chocolates with nuts, ice cream with fruit shakes or smoothies, and junk foods for apples or bananas. For sugary energy drinks, opt for coffee (sugarless!) or tea. 

Buy fresh produce and stock on healthy snacks so you’ll avoid the temptation to go out for snacks. You’ll notice how redoing your grocery list can push you towards the weight loss goal. 

These are a few simple things that you can do to start on your weight loss journey. Focus on small steps and celebrate your progress, no matter how small. As you are able to tackle the little things and see the result, you’ll feel empowered. It will be a motivation to continue, and soon you’ll realize it’s not just about weight loss; it’s about staying healthy and maintaining that lifestyle.

Attention deficit disorder (ADD) is a neurological condition that is associated with impulsivity, inattentiveness, and poor social interaction. Both children and adults can suffer from ADD, but in most cases, symptoms start from childhood. In fact, in some cases, ADD in childhood can persist into adulthood. According to the American Academy of Family Physicians (AAFP), more than 30 percent of adults diagnosed with ADD had suffered from the condition since childhood. Sometimes, the condition may have not been diagnosed until later in life. 

Children with ADD may experience learning challenges and are often struggling with disciplinary issues at school. Their desks and assignments may look disorganized. Teachers may assume that such students are rude or just lazy to follow through with their assignments. In adults, one may frequently miss deadlines. 

This condition is usually referred to as ADHD. The term ADD is often used to refer to someone with this nuanced neurological condition but without the hyperactivity component. Patients with ADD are generally non-disruptive in school or place of work. ADD treatment may therefore slightly differ from that of ADHD. 

ADD Diagnosis

Just like many mental disorders, ADD shares symptoms with several other conditions. Psychiatric conditions with similar symptoms include antisocial personality, learning disorders, obsessive-compulsive, anxiety, and depression. ADD can also share symptoms with medical conditions such as thyroid disease, learning impairment, sleep apnea, and lead toxicity. Likewise, some substances like antihistamines, caffeine, steroids, nicotine, and anticonvulsants may have similar symptoms. Thankfully, in 2013, the American Psychiatric Association released the fifth edition (DSM-V) of the Diagnostic and Statistical Manual of Mental Disorders. This edition adjusted the criteria for ADD diagnosis.  

A person with ADD may display the following symptom: 

• Avoid chores that require a lot of mental effort. When they a task, they don’t finish it
• Difficulties in paying attention. Even when one seems to be paying attention, he/she doesn’t focus on the details
• Disorganization
• Easily distracted
• Forgetfulness
• Struggle following instruction
• Often lose vital things 
• Doesn’t appear to be listening. They ignore the speaker even when he/she is speaking directly to them. 
• Appear disinterested
• Makes careless mistakes
• Daydreaming

While many children may display the above symptoms, that doesn’t necessarily mean they have ADD. In most cases of ADD, these symptoms should have persisted for at least 6 months. The symptoms should also have occurred in different settings, such as at home, in school, or when with friends. Perhaps even more important is that there should be evidence that these symptoms interfere with their normal functioning. That is why a compressive diagnosis is essential. 

To diagnose ADD, a patient needs to have a full medical examination. The medical evaluation may include vision and hearing tests, Neuropsychiatric EEG-Based Assessment Aid scan, and patient’s medical history check. Besides this, your doctor may also talk to your child’s teachers or school counselor. 

The psychologist will then analyze the results to see if they fit the criteria for ADD. From this point, ADD can be differentiated from other similar conditions. For adults, the symptoms should have occurred before seven years. Unfortunately, some adults may not recall their childhood symptoms. That is why the DSM-V symptom guide is usually technically irrelevant for adults. 

Diagnosing ADD in Adults

In some people, ADD may not manifest until adolescence, or sometimes even later in life. In fact, some adults might only recognize ADD symptoms when their children are diagnosed with the condition. In other cases, they might suspect they suffer from ADD only to find it is a mental disorder with symptoms similar to those of ADD. Based on this, sometimes it is not easy to diagnose ADD in adults.

Besides inattentiveness and lack of interest, adults with ADD may also have other underlying issues, such as 

• Anxiety
• Unemployment
• Forgetfulness and chronic lateness
• Short temper
• Restlessness
• Poor organizational skills
• Difficulty in finishing tasks
• Low self-esteem

These symptoms can range from mild to chronic. This depends on your environment and unique psychology. For this reason, some people may only be mildly inattentive when doing tasks they don’t like. Some of these symptoms may fade away with age. However, those who experience severe symptoms may have challenges with their normal lives. When neglected, these issues may cause occupational, academic, and social difficulties in adults. 

ADD diagnosis in adults can only be concluded after a careful clinical interview. For an accurate diagnosis, your doctor may have to perform the following evaluation: 

• Try to understand the history of your behavior since childhood
• Conduct a thorough examination like neurological testing
• Interview your parents, life partners, friends, and other close associates
• Perform psychological testing

ADD Treatment: Managing ADD Symptoms

After the diagnosis of ADD, your doctor may recommend several treatment options. But be sure to get the correct diagnosis from a specialist. Some general practitioners may overlook co-existing conditions. Some may not differentiate your situation from other conditions with overlapping symptoms. 

Add may be treated using stimulant drugs such as Ritalin. Some stimulant medications may help young learners to stay active and focused in school. The only challenge is that some stimulant drugs have been associated with side effects. That is why many parents are hesitant when it comes to using Ritalin to manage ADD. 

A majority of psychologists prefer behavioral intervention to stimulant medications. Behavior intervention plans should help a patent acquire some adaptive behavioral skills and minimize inattentive habits. Most people find this approach more helpful, especially when you consider that some patients diagnosed with ADD may not have the condition. Behavior intervention therapies will help anyone with undesirable behaviors, regardless if the person has ADD or not. Moreover, behavioral intervention strategies produce long-term results. Adjustment of habits may lead to a permanent improvement in alertness, something that drugs cannot offer. 

Closing Remarks 

Understanding your type of ADHD and its symptoms is just one step close to finding the right ADD treatment. So, if you have any of the above symptoms, talk to your doctor to give you an accurate diagnosis. For some cases, your primary-care doctor may recommend a psychiatrist trained in the idiosyncrasies of ADD. Whether you suspect you have ADD or have a history of the condition, early intervention will prevent any detrimental effects of ADD. 

If you are tired of traditional exercising and searching for a fun activity, you are in the right place! We love dancing and have teamed up with dietitians and dancing coaches to help you choose the right dance style for weight loss. Here you’ll find dance styles definitions and their benefits.

But why should you try your hand at dancing? Well, it’s been proven that even simple going with the flow is very beneficial for your health. Dancing for 30 minutes or an hour several times a week on the beat of great music can help you burn calories, reduce blood sugar levels and, of course, uplift your mood. You burn 400 calories when dancing for an hour which is the same as riding a bicycle or swimming. 

So, dancing is not just a form of entertainment, it’s also a very effective exercise routine.    

Zumba

Zumba is one of the most widespread dance style workouts all over the world for its convenience in style and brilliant output. It combines merengue, rumba, salsa, & hip hop moves, provides an excellent cardio workout, and allows to strengthen legs, arms, and abs. You won’t need a partner for the classes. Furthermore, if you pair Zumba classes and the best pre- or post-workout supplements, e.g. nitric oxide supplements, you’ll be able to achieve great results. Zumba should be done at least 2 to 3 days a week. You can easily find Zumba classes online, and also they are offered by lots of gyms across the country. The sessions are intended to make people enjoy dancing and working out at the same time.    

Freestyle

Many people like this great dance exercise style since it’s the easiest dance form that allows moving freely without bothering about body movements or dance steps. More than that, freestyle can be practiced by people of any age. If your goal is weight loss, then you should dance for 30 minutes every day. Practicing freestyle, you’ll not only lose weight but also you’ll become more flexible and energetic. Dance alone or with a group, just make sure music is motivating, fast-paced, and loud. 

Belly Dance

This dance exercise style is an ultimately beautiful, sexy, and effective way to shape the body and lose weight. You can burn up to 300 calories if you practice belly dancing just for an hour. Plus, it helps to maintain flexibility, strengthen, and tone such problem zones as abs, back, hips, and improve blood flow. Also, shaking a lower body shapes up your buttocks. If you suffer from back pain, belly dance is a perfect activity for you since it strengthens lower back muscles and improves posture. Furthermore, this dance style doesn’t impact feet bones like other workouts, thus, it enhances bone density. Belly dance can be practiced by going to special dance classes or watching videos. 

Hip Hop

Hip hop is one of the most popular, modern dance styles. It includes a quick succession of movements that exercises the entire body. Both beginners and veterans can perform this high-energy workout. If you want to lose weight, tone, and strengthen the abs and learn urban, street dance movements, hip hop will be the right choice for you. You’ll burn 250 calories while practicing hip hop for about an hour. 

Jazzercise

Jazzercise is one of the oldest dance styles, it was founded in 1969. This style combines strength training and jazz dance to burn calories and tone muscles simultaneously. You’ll be able to build muscles due to the use of dumbbells and barbells during exercising. Plus, the session includes yoga and pilates movements that lengthen your muscles, and, lastly, cardio boxing movements provide an aerobic workout. Jazzercise 

helps to burn about 600 calories in an hour. To lose weight effectively, you should practice this dance style 2-3 times a week.  

Pole Dancing

If you want to lose weight, tone your muscles, and shape your body, do try pole dancing! Climbing and rotating on the pole can work wonders for your body. Yes, it’s one of the most challenging and complicated dance styles, it requires flexibility and strength. However, if you join a class for beginners and will exercise regularly, soon you’ll achieve good results. By the way, 30 minutes of pole dancing equals 20 minutes in the gym.  

All dancing styles are great physical activities, they are very effective for weight loss and can help in almost all kinds of health-related issues. Dancing lowers stress, cholesterol levels, and blood sugar, it makes your body flexible and strong, lastly, it improves the quality of sleep. 

We hope that our list of dance styles will help you to choose the right one for you.