Health & Beauty

Beauty Benefits of Vitamin C 

 

Time and time again, we hear experts sing the praises of vitamin C. Why is it so incredibly essential? Well, Rianna Loving, founder of organic skincare brand ORGO Beauty, says the nutrient is responsible for creating and maintaining collagen-the "glue that holds the body together." Specifically, this antioxidant strengthens blood vessels and gives skin its elasticity and strength.However, vitamin C is water-soluble. Meaning: Your body doesn't store or accumulate it. That's why daily intake is highly important, says Loving. Not convinced? See how a daily dose of vitamin C can improve your hair, nails, and skin:It Promotes Hair HealthVitamin C is one of the most effective nutrients to help grow and strengthen hair, says Loving. To give your locks a vital dose of vitamin C, blend a partially-boiled sweet potato, a half-cup of gooseberries, three strawberries, and half a small red bell pepper until you get a creamy smooth mixture. Then apply it to your scalp and hair. Leave the mask on for 15 to 25 minutes, then rinse it off with warm water.It Makes You Look (And Feel) More EnergizedIn your diet, vitamin C plays a vital role in iron absorption-and iron contributes to your overall beauty and wellbeing, says Elisa Zied, author of Younger Next Week: Your Ultimate Rx to Reverse the Clock, Boost Energy and Look and Feel Younger in 7 Days. "When you deplete your iron stores, you can develop anemia and experience fatigue and weakness," she says. "That certainly won't help you look and feel vibrant or energized."It Promotes Nail Growth"Vitamin C helps maintain the integrity of our nails by strengthening our skin, connective tissue, bones, and blood vessel walls," says Loving.It Helps Prevent HangnailsBecause vitamin C strengthens nails and helps them grow, it can also prevent hangnails. Ingesting vitamin C is the best route for optimal nail health, so be sure to eat citrus fruits often.It Wards Off Signs of AgingA 2007 study published in the American Journal of Clinical Nutrition found that middle-aged women who consumed more vitamin C from food sources appeared to have fewer wrinkles and less skin dryness. Experts suggest that vitamin C might delay the signs of aging due to free radical damage.For a vitamin C-rich facemask, blend one kiwi and a half-cup of papaya, and apply the mixture to your face. After 15 to 20 minutes, wash it off with cold water

Tips for Voluminous, Healthy Hair

 

Hair is the one part of our body most of us wish were a little fatter. And while some women are born with thin hair, many will develop it over time. "Usually, women have breakage or hair loss caused by chemical treatments or flatiron abuse, but a health condition like anemia or a thyroid problem can also be the culprit," says Francesca Fusco, MD, an assistant clinical professor of dermatology at Icahn School of Medicine at Mount Sinai School of Medicine. Other common causes include stress and hormonal shifts (women may shed hair for up to a year after having a baby). If you notice dramatic or unexplained hair loss, see your doctor. Everyone else: Try these simple mane-thickening moves!Products and TreatmentsKeep It CleanThe squeakier fine hair is, the better (and bigger) it will look. "Like your facial skin, scalp tissue holds a lot of bacteria, and when combined with oil, it can weigh down the hair and impede healthy growth from your follicles over time," says Elizabeth Cunnane Phillips, a trichologist at the Philip Kingsley Clinic in New York City. Shampoo daily with a clarifying formula. Try: L'Oreal Professionnel Volumetry shampoo ($ 23.50, at salons), which contains antibacterial, deep-cleansing salicylic acid. Chase with conditioner applied to the mid-shafts and ends only.Do a Scalp MassageYour scalp is the bedrock of your hair-keep it healthy, and your hair will grow in healthy, says Phillips. Once a week, swap your usual shampoo for one with mint or menthol, which is thought to help stimulate circulation, and massage it into your entire scalp (sides, nape, and crown) with the pads of your fingers for two minutes, then rinse . Try: Pantene Pro-V Weekly Deep Cleanse ($ 5, at drugstores), which contains mosa mint oil.Deep-TreatBeing married to your flatiron or getting highlight-happy can put you on the fast track to thin hair. "High heat and chemical overload can weaken and dry out the hair, leading to breakage called trichorrhexis nodosa, and can put a strain on hair follicles and prevent healthy hair growth," says Fusco. Once a week, after shampooing, thoroughly rub a rich treatment mask into your scalp and hair, and rinse after three minutes. Try: Clear Scalp & Hair Deep Hydrating Treatment Mask ($ 5, at drugstores), which contains vitamins B5 and E and proteins to help strengthen hair over time, making it less likely to snap off.Be Picky About ProductsThickening sprays and mousses are like puffer jackets: They give the illusion of bulk. "Both contain polymers that coat the hair and make it seem bigger," explains Phillips, who recommends a spray formula for straight hair, and a mousse to add definition to waves or curls. If using a spray, distribute it evenly through damp hair from roots to ends. Try: Rene Furterer Volumea volumizing conditioning spray ($ 26, at salons). For mousse, rake an egg-size dollop through damp hair, then style. Try: Garnier Fructis Style Sky-Hi Volume Mousse ($ 4.29, at drugstores).Bring on the Hair SprayIt does more than simply lock your style in place. "Hair spray is very buildable, plus, you can brush it out as you go, and it gives hair this amazing thick, nonsticky feel with a little lift," says Benjamin Mohapi, a Los Angeles hairstylist. Try: Oribe Thick Dry Finishing Spray ($ 37, oribe.com), which has panthenol to swell the hair shaft as you spritz.Style SecretsGet Bigger BunsDoughnuts help increase your size in more ways than one. When used on your head, the foam kind "can fool everyone into thinking you have a ton of hair," says New York City hairstylist Natasha Leibel. Try: Conair Bun Maker ($ 5, at drugstores). Make a high ponytail and secure. Place the doughnut around the elastic, lift the pony straight up, then slide the doughnut to the tail's tip. Roll it toward the base, distributing the hair evenly around the doughnut as you go.Feel the HeatHot rollers are perfect for creating not only big waves but also root lift and bounce, which curling irons can't usually do. "Plus, they don't get as hot, so they're far less damaging on fine or thin hair," says New York City hairstylist Tommy Buckett. Lift sections of dry hair at your crown, wrap your ends around the roller, and coil it down toward your scalp. After 15 minutes, remove, run your fingers through your hair, and finish by misting hair spray all over (make sure you blast your roots for extra lift). Try: T3 Voluminous hot rollers set ($ 99, at Sephora).Brush UpA round, natural-boar-bristle brush-a thick-haired girl's dream for smoothing and polishing-is kryptonite for the fine camp. "It pulls the hair so taut that it makes the cuticle flat and skinny, while a round ceramic one lets you shape hair and maintain a little bit of volume and texture," says Buckett. To do a mega-body blowout, wrap each section of hair around the brush, lift, and aim your blow-dryer at the roots. Try: Goody Style Gwl Hot Round Brush ($ 6.89, at Target).Color and CutsGo Streaking"Seeing things" isn't usually good, unless it's more hair you're seeing. . . and highlights can make that happen. "Tonality and depth create shadows and a 3-D effect, so hair looks thicker," says Kyle White, a colorist in New York City. Have your colorist paint chunky highlights on the front of your hair that gradually get thinner toward the crown, and leave underlayers untouched for the most natural effect (ask your colorist about using an oil-based lightening agent, which contains up to 70 percent oil and gently lifts color while conditioning hair and preventing breakage, says White). Top highlights with a gloss, which adds shine and also-surprise!-Imparts a nice volume boost. "Glosses deposit pigments onto your hair's cuticle, which can help it appear fatter," says White. Hit the salon or use an at-home version. Try: John Frieda Colour Refreshing Gloss ($ 13, at drugstores) weekly.Find a Happy Medium (Hue)Blonde-aholics, take note: "Very light hair colors can trick the eye into thinking it's seeing scalp, which makes hair look thinner," says White. But ultra-dark hair doesn't do you any favors either, because the contrast makes even the tiniest glimpse of scalp more noticeable. The best shade, says White, is a light to medium brown, which will make hair look denser without drawing attention to the scalp.Start SnippingA simple trim can also buy you some bounce. "Fine hair is easily weighed down, so I always tell my long-haired clients to lose a couple of inches for instant body," says Buckett. If your hair is thin from damage, get a blunt cut to remove broken ends and make the bottom of your hair look thicker. If allover oomph is what you're after, add long layers (short ones can appear straggly).

Foods That Are Secretly Staining Your Teeth

 

If you want a perfect smile, you need to keep your pearly whites, well, white. And while there are plenty of products you can use to keep your teeth in great shape, there's a much easier way to prevent stains from the get-go: Avoid these seven foods that stain teeth:Berries: Berries are juicy and nutritious fruits, but their richly colored pigments can stick to your enamel and leave a filmy coat on your teeth.Beets: You know how badly beets can stain your clothes? Just imagine what they can do to your teeth. Brush your teeth immediately after you eat beets to minimize the damage.Crackers: Who would've thought? Many crackers are made of refined carbohydrates, which turn into sugar and become feeding ground for tooth-staining bacteria.Balsamic Vinegar: Deeply pigmented and full of acid, balsamic vinegar is bad news for your teeth. Try to limit your intake to just salad dressing-the lettuce creates a barrier that makes the vinegar less likely to stain your teeth.Pickles: Sorry, pickle fans: The sour taste you love is actually acidic. Meaning? It can erode your enamel and cause staining.Coffee and Tea: Whether you're a cappuccino girl or a tea lover, overdoing it on your favorite hot beverage can cause staining. That's because the pigments in both coffee and tea can stain your teeth yellow.Tomato Sauce: Because tomatoes are highly acidic and brightly colored, tomato sauce and ketchup can cause staining and enamel erosion. The fix: Eat these foods in moderation

Tips for Thicker, Fuller Brows

 

Blame it on Cara Delevingne, but we're seeing a ton of thicker, fuller eyebrows lately. "Bigger brows have been in for a couple of seasons now, and they're definitely not going anywhere," says New York City makeup artist Mari Shten. "It's a more natural and youthful look, and everyone looks better with fuller brows."So what if you've already done serious damage with a pair of tweezers and your brows aren't bouncing back? Shten shares her tricks of the trade:Fill Them in With Powder or PencilUse a brow shadow (like eye shadow, but for your brows) to fill in brows for a natural, soft look, says Shten. Using an angled brush, apply the shadow on and right around your brows, without straying too far from your natural hair line. If you have any bigger spots that need filling in-like around a scar-use an eyebrow pencil instead. Apply in thin, light strokes in the same direction your hair grows, almost like you're drawing in the hair, says Shten.MORE: Eyebrow Shaping 101Find the Right ShadeWhether you're using a shadow or pencil, you'll obviously want to pick a color as close to your natural eyebrows as possible (which isn't necessarily the same as the hair on your head). But if you can't find the right match, use a shade lighter, says Shten. This will look more natural than a too-dark hue.MORE: 8 Weird Things You Never Knew About Your EyebrowsStep Away From the TweezersIt happens all the time: You go in to just clean things up a bit, but end up going a little (OK, a lot) overboard. Unfortunately, it can take eyebrows anywhere from six to eight weeks to grow out, says Shten-so you should try to abstain from tweezing if you're going for a fuller look. Refrain from using hair dyes on your lashes, too-they can damage the hair even more.Opt for OilShten suggests rubbing a little coconut oil on your brows a few times a week before bed. It's great for skin and hair, and it can help protect those tiny strands from damage

An Easy Way to Eat Less

 

You've heard that when something's out of sight, it's out of mind-but new research suggests that putting something out of sight could help keep it out of your mouth, too. A study from St. Bonaventure University in New York, published in the journal Appetite, found that the farther away your food is, the less likely you are to want to eat it-regardless of how much you love its taste.Researchers gathered 56 participants in one room and divided them into two groups. They placed apple slices within arm's reach of one of the groups and put buttered popcorn about seven feet away from them-meaning those group members had to get up and walk to get the popcorn. But they switched it around for the other group, putting the popcorn within arm's reach and the apples farther away. And in the end, even though the participants said they liked the popcorn more, on average, they ended up eating more of the food that was right in front of them. As a result, people ate the least amount of calories when the popcorn was placed far away.It comes down to the fact that we, as humans, are inherently lazy. Even if we like junk food more, researchers say we're less likely to go on a mission to get it if it's far away (ie, requires getting off the couch). The munchie moral: Take advantage of your sloth-like tendencies by keeping good-for-you snacks closer to you at all times. That way, when the urge to munch strikes while you're watching New Girl, you'll be too comfy to get up and go raid the pantry for cookies-so you'll settle for the apples, which will be much sweeter in the end.

How To Increase Chest Size?

Show Off your assets to their best advantage! In this step by step guide we will discuss a number of different natural ways you can do it

Step 1: Underwear tricks 

Get a proper bra fitting and then splash out on a Push Up or Plunge bra as they're designed to push your breasts up and out. Foam, air, and gel inserts are made to be inserted into your bra but if you do this, make sure the fit isn't too tight and it doesn't look like you've been shot in the back by a couple of cruise missiles. Silicone inserts are good here as they look more natural than other inserts.

Step 2: Over time

Strengthening and toning the pectoral muscles helps make them look bigger by making them sit higher and more evenly on your chest. Start doing some daily pectoral exercises like press ups and pull ups.

You can also try massaging in circular motions each day to help stimulate circulation and tone-up the fatty tissue. Sesame seeds are also very effective. If this regime still hasn't made any difference then you should move to defcon four ....

Step 3: Spruce Yourself Up

Horizontal stripes with a high neckline are a good, but you should also try experimenting with ruffles and frills to draw attention to all the right places!

Wearing spaghetti strap tops and accessorizing with low hanging pendants will draw more attention to the area. If you're wearing a low cut top, apply eyeshadow or blusher, a shade darker than your skin tone, to the middle of your chest to suggest shadows. A touch of shimmery glitter on top will highlight the rounded top and make your chest look fuller

How to Get Healthy Skin?

If you want to have soft, clear skin, follow the steps below. If you're still having issues with your skin after doing so, see a doctor, the issue you face could be acne, allergies, or something more severe

Steps1

Decrease your sugar intake. Not to say cut sugar out of your diet, but try to cut back on "false" sugars, like in soda and in candy. Contrary to popular belief, chocolate isn't bad for you, it's all the added sugars that harm your skin. "Natural" sugars, like sugar cane sugar, aggravate the magnesium in your body, making it difficult for your body to keep itself healthy. From your skin all the way down to your blood cells, your body will thank you if you eat MORE fruit and less candy

Steps2

Get some sun. Recent studies have shown that Vitamin D prevents many types of cancer. Obviously too much sun is bad for you, just as too much of anything is bad for you, but in moderation the sun can be your best friend. In fact, depression has been linked to lack of Vitamin D

Steps3

Eat nuts and fish. Both create oils that are good for cleaning out the bad oils that come from both your environment and from that hamburger you ate last night. Specifically, almonds have the calcium and magnesium in them that your body needs to protect your skin from the harmful effects of your environment. Soy milk is pretty amazing for that as well. The omega-3's in Salmon alone help keep your hair shiny, you nails and teeth strong, and your skin clear

Steps 4

Experiment with facial cleansers. Find what works for you and stick with it.However if you are prone to eczema you should not do this as your eczema will deteriorate

Steps5

  Drink water, even when you're not thirsty. Thirst is not the first sign of dehydration, but it is a good way of knowing you're not getting enough to drink

Steps6

Don't over wash your face. Point blank, once a day should be good enough.

Steps7

EXERCISE! Sweating helps your skin, and the strength you feel internally will start to show on your face. Make sure to wash after you exercise, even if it means wiping your face with a warm water in a wash cloth without any cleanser

Steps8

Stop using concealer. When you wash all that make-up off your face, you're also washing away all of your skin's defenses from bacteria that can clog your pores

Steps9

Look for sunflower seed oil in lotions for your body.

Steps10

Keep your pillowcase clean and put your hair back at night. Your hair and pillow case can spread grease to your face. Wash your pillow case every 9 days and keep your hair clean

Steps11 

 
Stress less or workout more. Your body has natural defenses against stress, and you need to flush it out of your body as if it were a toxin or it will become physically visible

Steps12 

 Finally, cut back on acidic fruits like oranges. Apples have just as much Vitamin C, without all the side effects oranges can bring. Acids from certain fruits have also been found to weaken your bones and muscles. Not to say oranges are bad for you, but as said before, too much of anything is never a good idea

Tips to make your teeth (and smiles) looks good 

How often do you smile ? Smiling people look like people are happy and it's sad to know that a lot of people hide a smile because they do not like their teeth . The smile is one of the most influential aspects of visual communication , and if your teeth are not as white as they can be , can affect the self-confidence and the way we communicate . Here are some tips to help prevent keep your teeth white so you can embrace your smile and face the world with confidence !There are many reasons for it to smile on any given day . Here are my five tips to help you keep your teeth white - most of these are simple and easy. I hope it will help you start smiling with confidence and show the world that beautiful white teeth .

Why should I smile?Have you ever heard someone say , " So and so could light up the room with his / her smile ? Well there is a reason for this to say ! Was told that smile is a gesture of rights is important because it can lift your mood , and moods of others and bring a sense of positivity . Smile often one of the first features of note , and keep your teeth white is a big part of smiling confidently.The smile can also help you get rid of tension because it refers to the brain that you are in a good mood ( even if you do not !) . Another good reason to smile is because it leads to laughter , and who do not feel good after the laughter ?Now that you know the reasons to smile , let's talk about how to put the best smile given by keeping your teeth healthy and white !How to keep your teeth whiteThere are professional ways to get whiter teeth , but you can always insert some simple steps in your daily routine to help keep your teeth white . I'm talking about the prevention of the day ... if you take good care of your pearly whites your own , you may not even need to go to a professional measures !- Teeth White Tip 1: Be persistent about dental healthMost dentists recommend brushing your teeth at least twice a day and floss your teeth on a daily basis . Not only will this be good for the health of your teeth , but it can also help to keep your teeth white by removing the building .- Teeth White Tip 2 : Avoid drinks that cause spotsAs a general rule for this party is that if it can stain the white cotton T-shirt , it can stain your teeth . Some common culprits in this category are coffee , tea, red wine , dark sodas and fruit juices . I'm not saying to cut these drinks out completely, but be mindful about how much you consume to keep your teeth white .- Teeth White Tip 3 : Do not light upIn addition to causing many other health problems , and can also cause discoloration of the teeth smoking . It is known that some of the ingredients in cigarettes such as nicotine and tar to cause brown stains teeth . Smokers also often have reduced the flow of saliva into the mouth , saliva and works as a natural cleanser of the teeth .- Teeth White Tip 4 : Rinse after eatingEating fruits and vegetables ...... then rinse your mouth with water when you're done ! Colored fruits and vegetables have a dark exceptional nutritional benefits , but can also stain your teeth . So , be sure to eat foods such as grapes , beets , but just rinse your mouth after that to help prevent tooth stains.- White tooth tip 5 : Choosing the Right Lip ColorThis tip is for women, and get whiter teeth can be as simple as choosing the right lip color ! Choose the color blue with tones and shades and this confrontation against any shade of yellow found on the teeth . These include shades of rich reds , berries and colors , pinks with a cool color , or nude colors . Avoid lip shades that are bright orange or reds with warm tones because it can increase the severity of teeth stains.How to keep your teeth white : Prevention is the key!Now that you know how to keep your teeth white , and can smile with confidence and go out and enjoy all the benefits of smiling ! I would love to hear some tips to prevent tooth discoloration . Share your thoughts with me in the comments section ... and just for fun , tell me what made ​​you smile today!

Halitosis annoy millions and easy to treat

 

Ida Alvarez talks to avoid nearby, because of halitosis , a problem afflicting along with Ida about 90 million dollars , maybe they can change that fact in a simple manner .

Says Alvarez , 31 years old , "This is an embarrassing situation there was always a bitter taste in my mouth , but I did not want to ask anyone if my breath smells bad because I was afraid of a negative response ."

The specialists say that the first treatment of the problem is identified, the first thing you need is to know if the person 's breath smell good or bad , most people have a fetid breath odor , but they do not know it , because the brain adapts to the smell of one's personal .

There are ways to self- diagnose the first choice of the tongue , and find out what is the color ? If bright and rosy , it refers to the same well , but the tongue and peeling white in appearance refers to bad breath , according to Harold Katz, a doctor and founder of the clinic bacteria respiration , California.

The second test , according to Katz, is licking the back of the hand , and left to dry for a few seconds , and then try to smell the same place .

He said Katz, "It is important to remember that bad breath is usually not a sign of healthy teeth Valosinan corrupt make bad breath .. and the same for the San , " noting that it " has been found more than 600 species of bacteria in the mouth of the average person . " .

But what is the best way to fight the bacteria that cause bad breath ? According to experts , the dry mouth is the most important reason to target the bacteria , so it does not need to be a lot of fluids.

Katz says, " where oxygen saliva , making it the natural enemy of the foul-smelling bacteria , they can not live in the presence of oxygen , drinking water and even chewing sugarless gum can produce saliva and naturally get rid of bad breath ."

And popping pills sugar-free mints or mouthwash , a solution he says Katz It's not bad, but they are only temporary and will only mask the odor, but does not kill the bacteria that cause odor .

Katz says that " Green tea has anti-bacterial properties that cause odor , and cinnamon contain essential oils that kill many types of oral bacteria ."

Also, eating fruits and vegetables , such as apples or celery , offers the dual benefits of bad breath, and more of them chewing produces more saliva in the mouth , according to Katz , the melons and berries help in combating bad breath , too.

Food Tips to avoid bad breath

Is it possible that the quality of what we eat in the cause of bad breath ?Answer this question , Dr. Khaled Youssef , Specialist obesity and thinness , a member of the Egyptian Association for the Study of Obesity , a member of the American Society of obesity , saying :There are many reasons that can affect the smell of the mouth , including the quality of the food , eat some drugs or some other health problems , which is illustrated by the American Dental Association recently , and pointed out that what we eat affects the air we Nzverh . Accordingly, provided some important tips , including:1 - Avoid certain foods , such as garlic and onions during the day , and Braúanhma Known as pungent .2 - use toothpaste or mouthwash after eating spicy foods , garlic and onions to hide the odor temporarily .3 - Use the brush and floss daily to get rid of food particles in the mouth , which collect bacteria .3 - Avoid dry mouth , which may be caused by various medications or salivary gland problems , or continuously breathing from the mouth and advised here using saliva fur (can be described by the dentist ) .4 - candy or chewing sugar-free gum after meals.5 - to stop using tobacco products . Can consult a dentist about the best ways to quit the habit poor health .It is also possible that bad breath associated with the presence of a medical condition , such as inflammation in the respiratory tract , chronic sinusitis , use of nose drops , chronic bronchitis , diabetes , gastrointestinal disorders , or kidney or liver disease .

Orange juice and green tea are good ways to avoid bad breath

Halitosis cause many embarrassing situations and to get rid of this phenomenon once and there are some methods that can be followed by what she said Dr Wafaa Abdel Aziz Consultant of Dental Surgery and Dental University, Cairo , a careful always to clean the teeth and mouth at least twice a day to get rid of the foods accumulated inside the mouth that cause the growth of bacteria , in addition to cleaning the tongue with a brush , especially because the tongue contains bacteria and dead cells types are numerous and always be careful to drink water and juice moisturizing frequently so as not to leave the mouth dry for long periods of time , what makes the mouth smelly .The many people resort to eating beans or gum mint as it immediate and quick solution to get rid of the smell of the mouth , but it does not help to kill bacteria in the mouth because they contain sugar , which helps stimulate the growth of bacteria .In most cases, the components of certain foods , which are addressed in the daily meals are a major cause of the foul smell of the mouth , such as garlic , onions and meat that stick between the teeth , which are difficult to clean with a brush regular dental Vtthll between the teeth , causing that smell .It adds that the fulfillment of drinking green tea after meals of things to help get rid of bacteria in the mouth , as that green tea is good for decay -resistant , and can add a little cinnamon to a cup of green tea are a witch in disguise unpleasant odors of the mouth .Smoking is a major factor in bad breath , it also changes the color of the teeth and get rid of it distorted and treatment to get rid of bad breath.And foods that help get rid of this smell and deadly bacteria rich in vitamin C , strawberries, oranges , apples, carrots and celery .And complete fulfillment , saying : If you do not help these means to get rid of bad breath , they must consult a doctor because there are many diseases may be causing the smell and these diseases pneumonia and ulcers and lung viral hepatitis , where emitted from the mouth smell like the smell of mice , as well as diseases such as typhoid fever and diseases of renal failure and sinus infections with the presence of secretions Sididip and also diabetics when blood sugar rises from the mouth emits a smell like acetone.

Clastothrix and what you can do about it!

No, the above picture is not from National Geographic of newly found sea creatures of the deep but actually of hair shafts under microscopic view taking different forms of trichorrhexis nodosa. Trichorrhexis nodosa is basically fancy terminology for a type of hair breakage along the shaft which translates to mo problems, mo problems, mo problems! Trichorrhexis nodosa is a "defect in the hair shaft depicted by weak points or thickening (which is referred to as nodes) of the strand that cause the hair to break off easily. If a large population exist of this condition it will contribute to damaged hair, the appearance of hair loss, and temporarily stunting of growth. Say what!!! I did not stutter, yes lack of hair growth! Here is everything you need to know about trichorrhexis nodosa.Causes

    Trichorrhexis may be due to genetics but also can be induced by environmental components. These circumstances are directly correlated to environmental causes such as excessive chemical use (perming, relaxing, coloring, keratin treatment, etc), excessive heat use from curling or flatirons, hot combs, blowdryers, etc or excessive manual use such as overly abusive combing on tangled hair.
    Other factors of trichorrhexis nodosa may be caused by disorders or diseases such as argininosuccinic aciduria, Menkes' syndrome, Netherton's syndrome, argininosuccinate lyase deficiency, trichothiodystrophy and hypothyroidism.
    Trichorrhexis nodosa may also be due to malnutrition or especially iron deficiency.

  Symptoms

    Stunted Hair Growth: Hair may appear not to grow but under microscopic examination hair shafts can show signs of nodes or swellings near the scalp that break with ease. Hair growth is regular but is fracturing or breaking near the scalp which gives the appearance of "stunted" hair growth.
    Hair Shafts May Have Nodes from Within: As previously mentioned with symptom, "stunted hair growth" nodes not only appear near the scalp but can form anywhere along your hair shaft.
    Ends of Hair Thinned, Split and Break with Ease.Treatment

    Discontinue use of severe chemicals such as relaxers, texturizers, coloring, etc.
    Avoid direct heat from tools and appliances including blowdryers.
    Gentle brushing and combing especially when detangling.
    Harsh Shampoos which are chemically based should be used sparingly or avoided and replaced with a conditioner. Harsh shampoos can strip the natural oils from your already damaged hair and this is exactly what your strands do not need to be exposed to when on the road to recovery.
    Use of herbal / organic hair conditioners and all natural oils and butters.
    Make sure your hair is properly moisturized which means the use of water externally on hair and internal intake.
    A nutritional diet.Trichorrhexis nodosa is much worse than it really sounds and the great news is if the cause is environmentally induced most symptoms can be eliminated over time with the previous suggested treatments

The 10 Most Common Makeup Mistakes Women Make 

With so many beauty products on the market, it's little wonder that many women aren't sure how to find makeup that suits them. Even after tracking down the right lipstick, foundation, mascara, eyeliner, and other makeup, it's easy to apply it all incorrectly. In that case, the end result can be nothing short of disastrous.Every woman can learn how to apply makeup correctly. A great first step is learning the most common mistakes and avoiding them at all costs. Keep the following 10 mistakes in mind for a flawless finish every time.10 Makeup Mistakes to Avoid1 . Not Following a Good Skincare RegimenWhile it's true that makeup can be used to mask flaws, it shouldn't be used in lieu of a solid skincare regimen. The best makeup in the world can't make up for neglected skin. The following chart highlights the basic things that should be included in a skincare regimen.Don't smokeSmoking is unhealthy in general, and it can wreak serious havoc on the skin.Stay hydratedDry skin is more susceptible to fine lines and other signs of aging. Moisturize it from within by drinking plenty of water.Get plenty of sleepBurning the candle at both ends can lead to bags under the eyes and other skin problems. Nothing can take the place of getting plenty of sleep.Use sunscreenThe best makeup products have SPF skin protection built into their formulas. Many moisturizers also include sunscreen. Make sure that the skin is protected from the sun every day.Use moisturizerWithout moisturizing the skin daily, it will be difficult to keep it looking its very best. Using a moisturizer also helps to ward off fine lines and wrinkles.2 . Improperly Plucking the EyebrowsIt's easy to go too far when plucking eyebrows. In the heat of the moment, one stray hair may lead to the next until the eyebrows are reduced to two thin lines. That isn't a flattering look, and little can be done to mask the problem.After over-plucking the eyebrows, the only thing to do is to wait. The eyebrows should be left alone until they grow back in completely. While waiting for the eyebrows to grow back in, use liquid eyeliner to fill them in and make them look more normal. See a professional for eyebrow waxing. If there's not room in the budget for such services, go at least once to pick up a few tips.3 . Choosing the Wrong Foundation ColorAlways remember that foundation isn't bronzer. It's not designed to change the color of the skin. With that in mind, choose a foundation that closely replicates the natural color of the skin. It may not be possible to find a single product that does this effectively. For more natural results, buy two or three different shades and mix them to arrive at the right color.Throughout the year, different colors of foundation will be needed. Even the slightest change in skin tone can make it necessary to buy new foundation. Furthermore, some types of foundation oxidize throughout the day. Oils from the skin cause this to happen, and foundation that starts out looking fine can end up looking orange by the end of the day.To avoid mismatching foundation, start by using it sparingly. If minimal coverage is needed, a tinted moisturizer may be a better option. Use a translucent powder to seal in the foundation so that it keeps looking fresh throughout the day.4 . Using Makeup that's Not Age-AppropriateJust as there are certain fashion trends that are intended for teens instead of adult women, there are certain types of makeup that are geared toward specific age groups. A very common mistake is to apply makeup in a way that's not age-appropriate. For example, makeup with glitter isn't suitable for older women. Similarly, teenage girls should avoid slathering on too much makeup because it can make them look much older.As tempting as it may be to try different makeup trends, keep in mind that they are usually intended for young women and teenage girls. Make sure that it is suitable for the purchaser's age and natural appearance before proceeding.5 . Improper Blending TechniquesWithout blending makeup properly, it's not going to look natural. This applies to foundation, blush, and eye shadow, which all need to be blended in a smooth and seamless way. The right tools make this much easier to do. It's well worth it to invest in an assortment of makeup brushes. Latex wedges also make it easier to blend makeup for professional results. Just make sure to replace old brushes and wedges regularly. When they become too dirty, they can have a negative impact on the quality of the makeup that is used.6 . Too Much BronzerIt's nice for skin to have a healthy glow and the right bronzer can make that happen. However, it's easy to go too far with bronzer. When that happens, the skin can take on a strange, orange appearance. It is immediately obvious that bronzer has been used. When it's applied properly, however, it shouldn't be obvious at all.Bronzer that gives skin a healthy sheen is popular, but it's also tricky to apply. Matte bronzer may be a better option, but it should be applied sparingly as well. There are also spray-on bronzers on the market that are often easier to apply and produce more natural results.7 . Not Using an Eyelash CurlerIt only takes a few seconds to curl the eyelashes, and it can make an enormous difference. It's especially important when using mascara because it makes the eyes pop in an even more glamorous way. The right eyelash curler can make all of the difference, and it's well worth it to splurge on a decent one.Immediately before applying mascara, carefully curl the eyelashes. When it's done properly, curling the eyelashes will make it easier to apply mascara. Curled eyelashes help to open up the eyes and make them appear larger, which results in a more attractive appearance. Even if clear mascara is used or no mascara is used at all, this is one step that should never be skipped.8 . Too Much PowderNothing can make it look like makeup is caked on quite like going too far with powder. People who have oily skin are more likely to apply too much powder, but it can happen to anyone. An excessive amount of powder can make the skin look dry and unhealthy. Healthy skin has a natural glow to it too, and too much powder can eliminate that glow and produce an unhealthy and unnatural look.The best way to resist the urge to apply too much powder is by carrying a small compact throughout the day. Delicately reapply powder as needed. Use translucent powder, and use a light touch when applying it.9 . Using Lipstick that is Too DarkDark lipstick can be really aging. It is also difficult to apply properly. The worst option of all is dark matte lipstick, which can look especially unnatural. If dark lip color is an absolute must, use gloss or sheer lipstick to produce the most natural, youthful look possible. Never use dark lip liner. When applied properly, dark lip color won't stray beyond the natural boundaries of the lips, so lip liner is completely unnecessary.10 . Using Too Much Makeup in GeneralThe most effective way to use makeup is to apply it in a way that accentuates a single feature. For example, use a bright lipstick to play up the lips or smoky eye shadow to jazz up the eyes. A major mistake to avoid is trying to draw attention to every part of the face. Dressing up the lips, eyes, cheeks, and other parts of the face with too much makeup will look cartoonish

All-Natural Alternatives to Toothpaste 

All-natural toothpaste solutions are becoming more and more popular these days due to the negative effects toothpaste is believed to have. Just like the majority of industrial health and beauty items that you can buy, more and more toothpastes have been manufactured throughout the years, which means they now contains substances like artificial sweeteners for taste, fluoride which is not very good for your body, and even more chemicals that should not be in your mouth.Some of the toxic things that can be found in toothpaste are: Sodium Laureth Sulfate (SLES), Fluoride, Saccharin, Formaldehyde, Glycerine Glycol, and Paraffin. You can look these things up online - they are not healthy.There are many all-natural alternatives to toothpaste, but listed below are the some of the most popular ones.Essential Oils: These types of oils can be purchased from your local health store or from a trustworthy online shop. All you need to do is dip your toothbrush in these oils and brush. Ask an employee at the health food store for more information on what types of oils are best for your teeth.Sea Salt: Sea salt is a great alternative to toothpaste and very simple to use. Simply stick your toothbrush in the sea salt and brush as normal. You may also put the sea salt in water to soak and then simply dip your toothbrush into it before you brush.Coconut Oil: Coconut oil is yet another excellent alternative to toothpaste. It has anti-bacterial and anti-fungal qualities that are very useful in eliminating plaque in your mouth. Coconut oil works extremely well by itself as well as when combined with other ingredients listed.Natural Soap: Most people don't realize that you can brush using natural soap. It does indeed taste a bit soapy, however if you would like to give it a try then it would be a good idea to use a natural soap that has a peppermint-like flavor.Oil Swishing: Essentially all you have to do is swish around one tablespoon of oil, such as coconut, for a few minutes. After that, brush with plain water or with the other alternative solutions in this list.Herbal Powders: Herbal powders may be used instead of toothpaste. They do a great job of cleaning your teeth and gums. The herbal ingredients in these powders can also help to reduce swelling and pain if an infection has developed in your mouth.Baking Soda: Baking soda is one of the most well-liked natural alternatives to toothpaste. Much like sea salt, you can simply dip your toothbrush into the baking soda and brush as usual. You also have the option of dissolving the baking soda in water beforehand, after which you can dip your toothbrush in for a second and brush.Many people like to blend in a couple of drops of peppermint oil to provide your mouth with that fresh minty flavor we all love to experience after cleaning our teeth.Hydrogen Peroxide: Hydrogen peroxide is well-known for cleaning and whitening our teeth. In fact, a lot of people use it as a natural alternative to toothpaste. Simply dip your brush into the hydrogen peroxide and brush. It is more effective if you dip your brush in hydrogen peroxide first, and then in a blend of sea salt and baking soda for the best results.The only possible issue with hydrogen peroxide is that for those who have amalgam fillings, peroxide can pull out the mercury in your fillings which will be absorbed into your body.Tooth Soap: For those who do not like the idea of ​​using natural soap in their mouth, as mentioned above, there are brands out there that are especially created to use for your teeth. Make sure that you try to look for one without all those harmful artificial additives

Choosing The Best Nail Shape 

You can arrive at a variety of nail shapes during a manicure. The kind of shape that is suited for your nails depends on a few crucial factors. The shape and size of the nail beds in your fingers, the lunula or the half-moon pattern close to your cuticles, the current length of your nails, and the strength of your fingernails would determine the kind of nail shapes that are most suited to your nails.

There are several different nail shapes that you can choose from. Here is a list of the most popular shapes that woman choose for their nails.

The Round Nail Shape

This shape is most suited for women who prefer to keep their nails short. It is sometimes also preferred by men. You can arrive at a round nail shape by filing the sides of the walls almost parallel to each other first. Then you can round out the edges to get a smooth curve over the tip of the nails. Women with wide nails can adopt this shape to make their nails look narrower.

The Oval Nail Shape

Women with a curved lunula can go for this nail shape. But they also look nice on women who have wide or narrow nail beds. This is a very attractive shape that makes the woman's hands look truly elegant. This shape is achieved by starting off with filing the side walls as in the round nail shape. The nail tips are then filed into a rounded oval. You need to ensure that the sides are angled slightly before they become oval towards the tips.

Almond shape or pointed nails

Many celebrities wear this shape as it makes the fingers look sleek and slender. This shape is mostly used for acrylic nails or for nail art designs. This shape can also make short fingers look longer. You can wear this style for special occasions and parties. However, you would not want to use this shape on a daily basis.

A Square Nail Shape

This

The Square-oval or Squoval

As the name suggests, this shape is characterized by the elegance of the oval as well as the strength of the square. This is a very popular shape among most women. If you have a flat lunula and a wide nail bed, then you can go in for the square oval shape. You can arrive at this shape by filing the side walls parallel to each other and then filing the edges into a round or bevel shape.

As mentioned above, each shape suits a certain type of fingernail. You need to first determine the type of fingernails you possess and then choose the nail shape that is most suited for your nails.

Insomnia: relax ... and stop worrying about lack of sleep 

What is the solution to the torture of insomnia? Drugs? Therapy? Or are different sleep patterns natural? A new book investigates

Every night, about a third of adults have problems falling or staying asleep that aren't related to a persistent sleep disorder. As they lie in bed, many are caught in the classic paradox of insomnia: wanting sleep so badly that they can't get it. "The condition of sleep is profoundly contradictory," notes Emily Martin, a professor at New York University who has studied insomnia. "It is a precious good ... but it is a good like none other, because to obtain it one must seemingly give up the imperative to have it

For doctors, insomnia presents a chicken or egg problem. Is sleeplessness a result of another condition such as depression, or is the insomnia the root of the other problem? One report by the US National Institute of Mental Health found that depression rates were 40 times higher for patients with insomnia than those without sleep problems. Mental health experts increasingly view depression or anxiety as an effect, rather than a cause, of insomnia. Taking care of insomnia may therefore calm other aspects of a patient's life.And yet insomnia is a unique and difficult condition to treat because it is self-inflicted. The cause is often the brain's refusal to give up its unequalled ability to think about itself, a metaphenomenon that Harvard professor Daniel M Wegner has called "the ironic process of mental control". To illustrate this concept, imagine someone telling you that you will be judged on how quickly you can relax. Your initial reaction most likely is to tighten up. After he posed that challenge to research subjects, Wegner found that the average person becomes anxious as his or her mind constantly monitors its progress toward its goal, caught up in the second-by-second process of self-assessment.In the same way, sleep becomes more elusive as a person's sleep needs become more urgent. This problem compounds itself each night, leading to a state of chronic insomnia.Treating insomnia isn't easy. Part of the reason is that science, as a whole, has a fuzzy definition of what constitutes the disorder. One night of bad sleep because of a blaring car alarm or an upcoming stressful day at work doesn't classify as insomnia. Instead, it is generally thought of as a string of otherwise peaceful nights during which a patient can't fall asleep when he or she wants to. The US National Institutes of Health (NIH) identifies the condition as "difficulty getting or staying asleep, or having non-refreshing sleep for at least one month". The classic form has no known cause, yet is widespread. About one in 10 people in the US suffer from it during their lifetime.There is no medical test that proves whether someone is suffering from a temporary bout of sleepless nights or a more serious disorder. Some patients go to sleep labs and undergo tests to rule out conditions such as sleep apnea, but knowing what they don't have offers little help in treating what they do.Instead, doctors rely on self-reports from patients, which can be maddeningly vague, a result of the difficulty that we have with accurately noting how many hours we truly spent sleeping on any given night. Patients who have spent a night in a sleep lab, for instance, often complain that it took them more than an hour to fall asleep when a chart of their brain waves shows they were asleep within 10 minutes. Problems of self-reporting aren't limited to judging how long it took to get to sleep. Some patients wake up in labs claiming that they didn't sleep at all during the night, despite hours of video and brain wave evidence to the contrary.It is a part of the paradox that sleep presents to a conscious mind. We can't easily judge the time that we are asleep because that time feels like an absence, a break from the demands of thought and awareness. The times that we do remember are those that we wish we couldn't: staring at the clock in the middle of the night, turning the pillow over desperately hoping that the other side is cooler, kicking the covers off or pulling them up close. Those experiences, even if they last only three minutes, often become exaggerated in our minds and overshadow the hours that we spent sleeping peacefully, simply because we remember them.When insomnia starts to interfere with the routines of normal life, many people turn to pharmaceuticals.Medicines that help someone fall asleep, stay asleep, or be comfortable in between accounted for $ 30bn (£ 18.5bn) in 2010 in the US alone, which is more than what people around the world spend each year going to the movies.The sleeping pill market changed in 1993 when a French company now known as Sanofi introduced a drug called Ambien, also known by its generic name zolpidem. Ambien appeared safe enough for many doctors to break their long-standing refusal to prescribe a medication for run-of-the-mill insomnia. It quickly dominated the sleeping-pill market and rang up more than $ 1bn in sales a year. At one time, Ambien accounted for eight out of every 10 sleeping aids prescribed in the US, a near monopoly enjoyed by few other drugs in history.But here's the twist. A number of studies have shown that Ambien and other shorter-acting benzodiazepines, sometimes known as Z-drugs, such as Zimovane offer no significant improvement in the quality of sleep that a person gets. They give only a tiny bit more in the quantity department, too. In one study financed by the NIH, patients taking popular prescription sleeping pills fell asleep just 12 minutes faster than those given a sugar pill, and slept for a grand total of only 11 minutes longer throughout the night.If popular sleeping pills don't offer a major boost in sleep time or quality, then why do so many people take them? Part of the answer is the well-known placebo effect. Taking any pill, even one filled with sugar, can give some measure of comfort.But sleeping pills do something more than that. Drugs like Ambien have the curious effect of causing what is known as anterograde amnesia. The drug makes it temporarily harder for the brain to form new short-term memories. This explains why those who take a pill may toss and turn in the middle of the night but say the next day that they slept soundly. Their brains simply weren't recording all those fleeting minutes of wakefulness, allowing them to face each morning with a clean slate, unaware of anything that happened over the last six or seven hours. Some sleep doctors argue that this isn't such a bad thing. "If you forget how long you lay in bed tossing and turning, in some ways that's just as good as sleeping," one physician who worked with pharmaceutical companies told the New York Times, voicing what is a widely held opinion among the sleep doctors I spoke with.Serious problems can arise, however, when people taking a drug like Ambien don't actually stay in bed. Some have complained of waking up the next day and finding sweet wrappers in their beds, lit stoves in their kitchens, and bite marks on the pizzas in their freezers. Others have discovered broken wrists that came from falling while sleepwalking, or picked up their cell phones and seen a list of calls that they have no memory of making.Not long after a member of the Kennedy family blamed a car accident on the effects of Ambien, the US Food and Drug Administration issued new rules requiring pharmacists to explain the risk that taking certain sleeping pills could lead to things like sleep-eating, sleep- walking, or sleep-driving.Those warnings have done little to dent the popularity of sleeping pills, especially since the most popular one is cheaper than ever. Ambien went off-patent a few months before the FDA issued its new requirements. The number of patients filling a prescription for them remained steady. Many people who take sleeping pills find that their sleep quality reverts to its previous, poor state the night they decide to go without medication, a vicious cycle that increases their dependency on a drug approved only for short-term use. Facing a night of sleep without backup produces the same form of stress that originally caused the insomnia cycle to begin.Yet there is a way to treat insomnia without setting patients up for a letdown as soon as the prescription runs out. Charles Morin is a professor of psychology at Université Laval in Quebec. For more than 10 years, he has conducted studies into whether modifying behaviour can be as effective at treating insomnia as taking medication. His research focuses on cognitive behavioural therapy (CBT), a treatment that psychologists often use when working with patients suffering from depression, anxiety disorders or phobias. The therapy has two parts. Patients are taught to identify and challenge worrying thoughts when they come up. At the same time, they are asked to record all of their daily actions so that they can visualise the outcome of their choices.When used as a treatment for insomnia, this form of therapy often focuses on helping patients let go of the fear that getting inadequate sleep will make them useless the next day. It works to counter another irony of insomnia: Morin found that people who can't sleep often expect more out of it than people who can.Patients with insomnia tend to think that one night of poor sleep leads to health problems or has a severe impact on their mood the next day, a mental pressure-cooker that leaves them fretting that every second they are awake in the middle of the night is another grain of salt in the wound. In the inverted logic of the condition, sleep is extremely important to someone with insomnia. Therefore, the person with insomnia can't get sleep.In a study in 1999, Morin recruited 78 test subjects who were over the age of 55 and had dealt with chronic insomnia for at least 15 years. He separated his subjects into four groups. One group was given a sleeping pill called Restoril (temazepam), a benzodiazepine sedative often prescribed for short-term insomnia. Another group was treated with CBT techniques that focused on improving their expectations and habits when it came to sleep. The members of this group were prompted to keep a sleep diary and talk to a counsellor, as well as carry out other actions. The third group was given a placebo, and the fourth was treated with a combination of Restoril and the therapy techniques.The experiment lasted for eight weeks. Morin then interviewed all of the subjects about their new sleeping habits and the quality of their sleep each night. Patients who had taken the pill reported the most dramatic improvements in the first days of the study, sleeping through the night without spending any of the lonely hours awake they had come to expect. Subjects who were treated with CBT began to report similar results in sleep quality a few days later. Over the short term, sleeping pills had a slight edge in smoothing down the rough edges of insomnia.Then after two years, he contacted all his subjects and asked them about their sleeping habits again. It was a novel approach to investigating a disorder that often appears solved as soon as a patient sleeps normally for a few nights.Morin wanted to determine whether sleeping pills or therapy would do a better job of reshaping the underlying causes of persistent insomnia. Subjects who had taken the sleeping pills during the study told him that their insomnia returned as soon as the drugs ran out. But most of those who went through therapy maintained the improvements they had reported in the initial study. Lowering patients' expectations of sleep and helping them recognise what contributed to their insomnia combined to be more powerful over the long term than medication. "In the short run, medication is helpful," Morin told the New York Times. "But in the long run, people need to change their actual sleep habits - that's what CBT helps them do."Therapy is also helpful at breaking a person's reliance, either real or imagined, on sleeping pills. In a 2004 study, Morin found that nine of every 10 subjects who combined a gradual reduction in their medication with CBT were drug-free after seven weeks. Only half of those who tried to stop using the pills by reducing dosage alone were as successful. Further tests revealed that subjects who relied on therapy experienced better sleep quality as well, with longer amounts of time in deep sleep and REM sleep. A separate study the same year found that one out of two subjects who began a cognitive behavioural treatment plan no longer felt the need to take sleeping pills. The results from these and other CBT studies have been compelling enough for organisations ranging from the National Institutes of Health to the NHS to recommend therapy as a technique for treating insomnia.Yet some people with insomnia may never respond to therapy like this, simply because their sleeplessness isn't a reflection of the mind putting pressure on itself. Instead, it may be due to nothing more than age. As we get older, the structure of our sleep undergoes subtle changes. The amount of time that adults spend each night in REM sleep begins to decline at around the age of 40. At that age, the brain begins a process of readjusting its sleep pattern and devoting more time to the lighter stages of sleep. Soon the barking dog that someone was able to sleep through at the age of 25 is a nuisance that makes sleep impossible. These changes, a decade in the making, often become more apparent once someone turns 50. By the time a person reaches 65, he or she often settles into a pattern marked by falling asleep around nine o'clock at night and waking up at three or four in the morning.What many older adults call insomnia may in fact be an ancient survival mechanism. Carol Worthman, an anthropologist at Emory University in Atlanta, has argued that the modern comforts of silence, deep foam mattresses, and climate control have given us the expectation that sleep should always come easily. The wiring of our brains hasn't caught up with the comforts of our bedrooms, however. Early humans were at their most defenceless when they laid down on the ground for several hours in the middle of the night.Sleeping patterns that change as we age show that our brains expect us to be living and sleeping in a group, Worthman says. To illustrate this idea, she noted that the three basic stages of adulthood - teenage, middle age, old age - have drastically different sleep structures. Teenagers going through puberty find it impossible to fall asleep early and would naturally sleep past 10 in the morning if given the choice. Their grandparents often fall asleep early in the night, but then find that they can't stay that way for more than three or four hours at a time.Middle-aged adults typically fall between these two extremes, content to fall asleep early when circumstances allow it, yet able to pull an all-nighter when a work project calls for it. These overlapping shifts could be a way to ensure that someone in the family is always awake and keeping watch, or at least close to it. In this ancient system, it makes sense that older adults who are unable to move as fast as the rest of the family are naturally jumpy, never staying in deep sleep for long, simply because they were the most vulnerable to the unknown. Those survival instincts are of little help when life takes place in a bungalow in the suburbs

Can't Sleep?

Do you struggle to get to sleep no matter how tired you are? Or do you wake up in the middle of the night and lie awake for hours, anxiously watching the clock? Insomnia is a common problem that takes a toll on your energy, mood, health, and ability to function during the day. Chronic insomnia can even contribute to serious health problems. Simple changes to your lifestyle and daily habits can put a stop to sleepless nights.

Can't sleep? Understanding insomnia and its symptoms

 Insomnia is the inability to get the amount of sleep you need to wake up feeling rested and refreshed. Because different people need different amounts of sleep, insomnia is defined by the quality of your sleep and how you feel after sleeping-not the number of hours you sleep or how quickly you doze off. Even if you're spending eight hours a night in bed, if you feel drowsy and fatigued during the day, you may be experiencing insomnia.Although insomnia is the most common sleep complaint, it is not a single sleep disorder. It's more accurate to think of insomnia as a symptom of another problem, which differs from person to person. It could be something as simple as drinking too much caffeine during the day or a more complex issue like an underlying medical condition or feeling overloaded with responsibilities.The good news is that most cases of insomnia can be cured with changes you can make on your own-without relying on sleep specialists or turning to prescription or over-the-counter sleeping pills.

Causes of insomnia: Figuring out why you can't sleep

In order to properly treat and cure your insomnia, you need to become a sleep detective. Emotional issues such as stress, anxiety, and depression cause half of all insomnia cases. But your daytime habits, sleep routine, and physical health may also play a role. Try to identify all possible causes of your insomnia. Once you figure out the root cause, you can tailor treatment accordingly.

     Are you under a lot of stress?
     Are you depressed or feel emotionally flat or hopeless?
     Do you struggle with chronic feelings of anxiety or worry?
     Have you recently gone through a traumatic experience?
     Are you taking any medications that might be affecting your sleep?
     Do you have any health problems that may be interfering with sleep?
     Is your sleep environment quiet and comfortable?
     Are you spending enough time in sunlight during the day and in darkness at night?
     Do you try to go to bed and get up around the same time every day

 Sometimes, insomnia only lasts a few days and goes away on its own, especially when the insomnia is tied to an obvious temporary cause, such as stress over an upcoming presentation, a painful breakup, or jet lag. Other times, insomnia is stubbornly persistent. Chronic insomnia is usually tied to an underlying mental or physical issue.

     Psychological problems that can cause insomnia: depression, anxiety, chronic stress, bipolar disorder, post-traumatic stress disorder.
     Medications that can cause insomnia: antidepressants; cold and flu medications that contain alcohol; pain relievers that contain caffeine (Midol, Excedrin); diuretics, corticosteroids, thyroid hormone, high blood pressure medications.
     Medical problems that can cause insomnia: asthma, allergies, Parkinson's disease, hyperthyroidism, acid reflux, kidney disease, cancer, chronic pain.
     Sleep disorders that can cause insomnia: sleep apnea, narcolepsy, restless legs syndrome.

Insomnia cures and treatments: Changing habits that disrupt sleep

Some of the things you're doing to cope with insomnia may actually be making the problem worse. For example, if you're using sleeping pills or alcohol to fall asleep, this will disrupt your sleep even more over the long-term. Or if you drink excessive amounts of coffee during the day, it will be more difficult to fall asleep later. Often, changing the habits that are reinforcing sleeplessness is enough to overcome insomnia altogether. It may take a few days for your body to get used to the change, but once you do, you will sleep better

 

Some habits are so ingrained that you may overlook them as a possible contributor to your insomnia. Maybe your daily Starbucks habit affects your sleep more than you realize. Or maybe you've never made the connection between your late-night TV viewing or Internet surfing and your sleep difficulties. Keeping a sleep diary is a helpful way to pinpoint habits and behaviors contributing to your insomnia.

All you have to do is jot down daily details about your daytime habits, sleep routine, and insomnia symptoms. For example, you can keep track of when you go to sleep and when you wake up, where you fall asleep, what you eat and drink, and any stressful events that occur during the day

Adopting new habits to help you sleep

Make sure your bedroom is quiet, dark, and cool. Noise, light, and heat can interfere with sleep. Try using a sound machine or earplugs to hide outside noise, an open window or fan to keep the room cool, and blackout curtains or a sleep mask to block out light.Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends, even if you're tired. This will help you get back in a regular sleep rhythm.Avoid naps. Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 pmAvoid stimulating activity and stressful situations before bedtime. This includes vigorous exercise; big discussions or arguments; and TV, computer, or video game use. Instead, focus on quiet, soothing activities, such as reading, knitting, or listening to soft music, while keeping lights low.Don't read from a backlit device (such as an iPad). If you use an eReader, opt for one that is not backlit, ie one that requires an additional light source.Limit caffeine, alcohol, and nicotine. Stop drinking caffeinated beverages at least eight hours before bed. Avoid drinking alcohol in the evening; while alcohol can make you feel sleepy, it interferes with the quality of your sleep. Quit smoking or avoid it at night, as nicotine is a stimulant

Preparing your brain for sleep

Your brain produces the hormone melatonin to help regulate your sleep-wake cycle. As melatonin is controlled by light exposure, not enough natural light during the day can make your brain feel sleepy, while too much artificial light at night can suppress production of melatonin and make it harder to sleep. To help naturally regulate your sleep-wake cycle and prepare your brain for sleep:

     Increase light exposure during the day. Take breaks outside in sunlight, remove sunglasses when it's safe to do so, and open blinds and curtains during the day.
     Limit artificial light at night. To boost melatonin production, use low-wattage bulbs, cover windows and electrical displays in your bedroom, avoid bright light and turn off television, smartphone, and computer screens at least one hour before bed. If you can't make your bedroom dark enough, try using a sleep mask

Insomnia cures and treatments: Neutralizing anxiety when you can't sleep   

Insomnia cures and treatments: Neutralizing anxiety when you can't sleep

The more trouble you have with sleep, the more it starts to invade your thoughts. You may dread going to sleep because you just know that you're going to toss and turn for hours or be up at 2 am again. Or maybe you're worried because you have a big day tomorrow, and if you don't get a solid eight hours, you're sure you'll blow your presentation. But agonizing and expecting sleep difficulties only makes insomnia worse; worrying floods your body with adrenaline, and before you know it, you're wide-awake

Learning to associate your bed with sleeping, not sleeplessness

If sleep worries are getting in the way of your ability to unwind at night, the following strategies may help. The goal is to train your body to associate the bed with sleep, sex, and nothing else-especially not frustration and anxiety.

    Use the bedroom only for sleeping and sex. Don't work, watch TV, or use your computer or smartphone. The goal is to associate the bedroom with sleep and sex, so that when you get in bed your brain and body get a strong signal that it's time to nod off or be romantic.
    Get out of bed when you can't sleep. Don't try to force yourself to sleep. Tossing and turning only amps up the anxiety. Get up, leave the bedroom, and do something relaxing, such as reading, drinking a warm cup of caffeine-free tea, taking a bath, or listening to soothing music. When you're sleepy, go back to bed.
    Move bedroom clocks out of view. Anxiously watching the minutes tick by when you can't sleep-knowing that you're going to be exhausted when the alarm goes off-is a surefire recipe for insomnia. You can use an alarm, but make sure you can't see the time when you're in bed.

Insomnia cures and treatments: Harnessing your body's relaxation response 

Relaxation techniques such as deep breathing, meditation, yoga, and tai chi can help quiet your mind and relieve tension. They can also help you fall asleep faster and get back to sleep more quickly if you awaken in the middle of the night. And all without the side effects of sleep medication

Relaxation techniques that can help you sleep

It takes regular practice to master relaxation techniques but the benefits can be huge. You can do them as part of your bedtime routine, when you are lying down preparing for sleep, and if you wake up in the middle of the night.

     Abdominal breathing. Most of us don't breathe as deeply as we should. When we breathe deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage, it can help relaxation. Close your eyes and take deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth.
     Progressive muscle relaxation. Lie down or make yourself comfortable. Starting with your feet, tense the muscles as tightly as you can. Hold for a count of 10, and then relax. Continue to do this for every muscle group in your body, working your way up from your feet to the top of your head

Insomnia cures and treatments: Using supplements and medication wisely

 Insomnia cures and treatments: Using supplements and medication wisely

When you're tossing and turning at night, it can be tempting to turn to sleep aids for relief. However, no sleeping pill will cure the underlying cause of your insomnia, and some can even make the problem worse in the long run. Before taking any sleep aid or medication, talk to your doctor or pharmacist

Dietary supplements for insomnia

There are many dietary and herbal supplements marketed for their sleep-promoting effects. Some remedies, such as lemon balm or chamomile tea, are generally harmless, while others can have side effects and interfere with other medications.

They don't work for everyone, but two of the most popular supplements are:

     Melatonin - a naturally occurring hormone that your body produces at night. Evidence suggests that melatonin supplements may be effective for short-term use, especially in preventing or reducing jet-lag. However, there are potential side-effects, including next-day drowsiness.

     Valerian - an herb with mild sedative effects that may help you sleep better. However, the quality of valerian supplements varies widely

 Over the counter (OTC) sleep aids

The main ingredient in over-the-counter (OTC) sleeping pills is an antihistamine, generally taken for allergies, hay fever and common cold symptoms. OTC sleep aids are meant to be used for short-term insomnia only. Sleep experts generally advise against their use because of side effects, questions about their effectiveness, and lack of information about their safety over the long term

Prescription sleeping pills for insomnia

While prescription sleep medications can provide temporary relief, it's best to use medication only as a last resort, and then, only on a very limited, as-needed basis. First, try changing your sleep habits, your daily routine, and your attitudes about sleep. Evidence shows that lifestyle and behavioral changes make the largest and most lasting difference when it comes to insomnia

When to consider seeking professional insomnia treatment

If you've tried the insomnia cures and treatments listed above and are still having trouble getting the sleep you need, a doctor or sleep disorder specialist may be able to help. Seek professional help for insomnia if:

     Your insomnia doesn't respond to self-help strategies
     Your insomnia is causing major problems at home, work, or school
     You're experiencing scary symptoms like chest pain or shortness of breath
     Your insomnia occurs almost every night and is getting worse

Bring a sleep diary with you. Your doctor may be able to diagnose an illness or sleep disorder that's causing your insomnia, or refer you to a sleep specialist or cognitive behavioral therapist

Cognitive behavioral therapy (CBT) for insomnia

CBT is aimed at breaking the cycle of insomnia. Poor sleep tends to lead to stress and anxious thoughts about not being able to sleep. This in turn leads to stress and tension, which leads to poor sleeping habits, such as the use of sleeping pills or alcohol to sleep or taking daytime naps to make up for lost sleep. This leads to worsening insomnia and so on

The Vicious Cycle of Insomnia

As well as improving sleep habits, CBT is aimed at changing thoughts and feelings about sleep that may be causing stress and contributing to your insomnia.

While CBT can be a much safer and more effective insomnia treatment than sleeping pills, it's not an instant remedy but one that requires time and persistence. Your sleep may even get worse at first if your therapist recommends sleep restriction therapy, whereby you initially shorten your sleep time. The idea is that by limiting the time you spend in bed to the number of hours you actually sleep, say from 1 am to 6 am, you'll spend less time awake and more time asleep. As your sleep efficiency increases you'll gradually start going to bed earlier and getting up later until you reach your optimum sleep schedule

Online CBT for insomnia

 

For those who can't access or are unable to afford traditional cognitive behavioral therapy for insomnia, some online programs may offer a cheaper but viable alternative. Initial studies suggest that some online CBT programs can significantly improve sleep length and quality.

However, no online program can take the place of professional medical evaluation and treatment. It's important to first speak to your doctor for a diagnosis and to rule out any underlying medical condition or other sleep disorder that may be causing your insomnia. See Resources & References below to find an online CBT program for insomnia

 

Simple Steps to Get You Back to Sleep Fast 4 

We've all been there. You are wide awake at 3 am, your mind racing with a rising sense of panic about the difficult day ahead if you don't fall back to sleep.

What you're experiencing is a type of insomnia, says sleep disorders specialist Harneet Walia, MD, DABSM, of Cleveland Clinic's Sleep Disorders Center.

Many underlying health problems such as chronic pain, sleep apnea or acid reflex can cause insomnia. But if your difficulty in sleeping is not due to health problems, here are some tips that can help you get back to sleep.

    Stop watching the clock. Marking off the minutes only heightens your distress about being awake.

    Try relaxing your body to fall asleep. Working from your toes to your forehead, tightly tense each muscle group for five seconds, then relax.

    If you can't fall back to sleep within 20 minutes, get out of bed. Use your "mind clock," Dr. Walia says, to estimate how long you've been awake. After 20 minutes of wakefulness, get up and leave your bedroom. "Don't spend time in bed trying to fall asleep," she says. "You probably will start worrying about falling asleep and then learn to associate the bedroom with not sleeping well."

    Find an uninteresting activity. Read something uninteresting. Listen to relaxing music. When you start to feel drowsy, go back to bed.

You also can adopt daytime habits that will help you sleep better at night, Dr. Walia says.

    Create a consistent sleeping and waking schedule - even on the weekends and days off work. "What works best is going to bed at the same time and waking up at same time every day," Dr. Walia says.

    Avoid consuming drinks or food with caffeine before bedtime. Abstain from caffeine for at least five to six hours before you plan to retire, Dr. Walia says. "Caffeine can play a major role in getting a good night's sleep," she says.

    Make your sleeping environment comfortable. The room should have a temperature that is not too warm or too cold. Find a mattress and pillow with a firmness level that you find restful.

    One hour before bedtime, stop doing work or other mentally challenging tasks. Switch to something calming such as reading a book.

    Use your bed only for sleep or intimacy. Do not watch television or play with electronic devices while lying in bed. "Otherwise, we come to associate the bedroom with not sleeping," Dr. Walia says.

Chronic insomnia affects up to 20 percent of adults. Many adults don't seek treatment for it.

It's time to seek medical advice if you experience symptoms that last longer than a month or so. Ditto if lack of sleep interferes with your daytime activities, Dr. Walia says

Are You Suffering From Joint Pain?

Are you suffering from joint pain? Do your knees, hips, elbows, and hands cry out in discomfort? How often do your joints slow you down or stop you dead in your tracks?Joint pain hits you where it hurts the most. It steals your mobility and robs you of your freedom. Millions of Canadians suffer with the indignities of uncomfortable and stubborn joints.

Every movement your body makes puts pressure on your joints. Over time this wear and tear can lead to discomfort and sometimes more serious joint issues. Your joints age over time. And like the brakes in your car, they need regular maintenance to function best.But what's the solution? There are any number of gimmicky solutions and failed joint products on the market. Cheap Glucosamine capsules, cut-rate Chondroitin products, and sometimes a dozen versions of the same brand. The joint market is confusing, mystifying, and for millions of people it just doesn't work.

That's why a team of developers in Cambridge, MA have been working for years to create a single, complete joint solution. A product that works fast, is easy to use, and actually comforts your joints. After a substantial investment of time and resources, they finally created a compound that, according to the manufacturer, actually delivers as promised. The new proprietary compound is trademarked as "Instaflex Joint Support".Instead of tearing a product apart so a company can sell several versions of the same brand, why not create one perfectly balanced compound? No men's version, no women's version, no sports version, no adult version, no quick version, or any other knockoff versions. Just one version.

Instaflex was designed from the start to be an all-encompassing joint solution. Combining a wide array of ingredients carefully selected based on clinical research, into a single once-daily dosage that is suggested to:· Relieve and comfort your joints· Improve mobility and increase flexibility· Lubricate for healthy fluid movement· Protect and enhance your mobility· Sponsor of Arthritis Foundation


There are a lot of cheap joint products on the market, but very few premium joint brands. Many joint companies nickel and dime you. They keep throwing out different versions of the same low-grade product. So it's understandable that joint companies were skeptical when Instaflex launched a single high-end joint product. They didn't believe people would buy a first-class joint product.Instaflex proved them wrong. When GNC stores, the nation's largest specialty vitamin retailer, secured the exclusive retail rights to Instaflex's Canada launch, Instaflex had never sold a bottle in Canadian stores. In less than ten months, Instaflex became the number one selling joint product in Canadian GNC stores. Instaflex outsells not just every third-party joint product, but even GNC's own in-house brands.

The proprietary compound includes joint heatlh ingredients such as Glucosamine and Turmeric Root, but it's the fast-acting White Willow Bark Extract, Hyaluronic Acid, and Boswellia Serrata Extract that the manufacturer says provide the biggest kick. Instaflex's compound comes in three pills that are taken once daily in the mornings or evenings. Instaflex aims to comfort, relieve, and support your joint function.Now two years later, Instaflex remains a bestseller and is available in thousands of additional stores including Le Naturiste. Trials are available online to try right now. The trials arrive just a few days after ordering and include a full 14-day supply.
 If you're suffering with joint discomfort, then try Instaflex today, and feel the benefits in person. Trials are available right now in your city click here to see if you qualify.

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