The importance of resistance training
The Importance of Resistance Training Resistance training is crucial for maintaining overall health and vitality, especially as we age. Women in their 40’s lose twice as much muscle mass as men. That’s about half a pound of muscle loss a year. Muscle loss also slows metabolism, and weight gain tends to increase. Maybe you already have an exercise routine that you’re comfortable with which is amazing, you’re ahead of the curve! While yoga, running, swimming and biking all have amazing cardio benefits, there are specific benefits to resistant training to consider as we age. Here are some reasons why resistance training and increasing muscle mass is important: Boosts Metabolism As we age, our metabolism tends to slow down. By increasing muscle mass, you can enhance your resting metabolic rate, which helps with weight management by burning calories even at rest which can aid in weight management. Supports Bone Health Building muscle isn’t just about aesthetics; it plays a vital role in bone density. Strength training stimulates bone growth and strong muscles protect your bones, reducing the risk of osteoporosis and fractures, especially as you age. Supports Joint health Strengthening the muscles around joints can provide better support, reducing the risk of injuries and improving overall joint function. Enhanced Flexibility and Mobility Many strength training exercises can improve flexibility and range of motion, contributing to better overall movement quality. Better Posture and Balance Strength training helps strengthen core muscles, leading to improved posture and balance, which can prevent falls. Increased Strength and Endurance Enhances physical performance in sports and everyday activities, leading to improved endurance and strength. Improves Functional Fitness Maintaining muscle mass enhances your ability to perform everyday activities, from lifting groceries to playing with grandchildren. This functional strength is essential for improving overall quality of life. Enhances Mental Well-Being Regular strength training is associated with reduced symptoms of anxiety and depression, boosting overall mood and self-esteem. Reduces Risk of Chronic Diseases Increased muscle mass can improve insulin sensitivity and overall cardiovascular health, reducing the risk of conditions like diabetes and heart disease. Promotes Healthy Aging Strength training helps combat the natural decline in muscle mass that occurs with aging. By prioritizing muscle health, you can age gracefully and maintain independence longer. Boosts Confidence Resistance training is the quickest way to improve your physique because you can target specific areas of concern to get results. Seeing progress in your strength and physique can significantly enhance self-esteem and body image, contributing to a more positive outlook on life. Incorporating strength training into your routine can significantly enhance both physical and mental well-being. Keep in mind, strength training is more than just lifting weights. To maximize your efforts in the gym, your body needs the support of the right nutrition, sleep, etc. for a holistic approach, consider the following: Strength Training Focus on Compound Exercises: Incorporate squats, lunges, bench presses, and rows. These work multiple muscle groups and stimulate growth effectively. Start with body weight if needed, to get form and balance down. Focus on form: Form is so important! If you are not doing the correct form for an exercise, with the proper range of motion, you could cause injury and won’t see the results you want. Once you feel comfortable with form, then gradually add weights as needed. Target full body: for balance and proportion. I used to work only on legs and neglected my upper body. At the time, I didn’t realize the affects on posture you can have with upper body training, not to mention how good it looks! Be intentional: try not to use momentum to get through a rep. Control both sides of the movement to work all muscles. Make every movement count. Progressive Overload: Gradually increase weights or resistance to challenge your muscles over time. The goal is to lift heavy to improve bone strength and density. Nutrition Protein Intake: Aim for at least 0.55 to 0.91 grams of protein per pound of body weight daily. This amounts to 73-120 grams for an average weight of 130 lbs. The body can metabolize an average of 20-30 grams of protein at one time, so getting a balance of protein across daily meals is ideal. Include sources like lean meats, fish, eggs, and/or plant-based proteins. Balanced Diet: Include healthy fats and complex carbohydrates to fuel your workouts and recovery. Recovery Rest Days: Allow muscles to recover with at least one rest day per week. This is crucial for muscle repair and growth. Sleep: Aim for 7-9 hours of quality sleep each night to support recovery and hormone balance. Hydration Stay Hydrated: Water is vital for muscle function and recovery. Aim for adequate hydration throughout the day. The general recommendation for water intake is an average of 90 ounces for women and 125 ounces for men per day. Listen to Your Body: Thirst is a good indicator; drink when you’re thirsty. Urine Color: Light yellow urine typically indicates good hydration. Special Considerations Active Individuals: If you’re exercising or sweating heavily, increase your intake to compensate for fluid loss. Drinking an additional 1.5 to 2.5 cups of water for every hour of exercise is a good guideline. Hot Weather: In warmer conditions, increase your fluid intake to stay hydrated. Supplements Consider Supplements: Consult with a healthcare provider about protein powders, creatine, or essential amino acids (EAAs) to support your regimen. Protein Powder helps build and maintain muscle mass, and support muscle recovery after workouts. Creatine helps regenerate ATP (adenosine triphosphate which is a vital molecule essential for sustaining life) during intense exercise, and enhances strength and muscle mass over time. EAAs (Essential Amino Acids) provide a comprehensive support system for muscle protein synthesis and overall health that includes all 9 essential amino acids that the body cannot produce on its own: leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine, tryptophan, and histidine. Stay Consistent Establish a regular workout routine that you can easily commit to and stick with it. Consistency is key to seeing results. For additional information on
The best beauty and wellness deals on October’s Amazon Prime Day!
The Best Beauty Deals on Prime Day! It’s Amazon Prime Day in October! If you’re not a Prime member, now is the time to join so you can take advantage of this once a year sale! Join here: https://amzn.to/3Nie9GQ Here are my top Amazon Prime day picks for beauty, health and wellness. Updates will be made to this list throughout the day: BEAUTY Oneskin Body OS-01 – 20% off! https://amzn.to/4eBpcXH This amazing age reversal moisturizer is vitamins for your skin! Oneskin Face OS-01 – 20% off https://amzn.to/47X5cMO Same age reversal moisturizer but formulated for the face COSRX Snail Mucin Repair – 48% off https://amzn.to/4exCCUx COSRX 6X Peptide Collagen Booster Toner Serum – 47% off! https://amzn.to/3BCyjZA Paula’s Choice Skin Perfecting Exfoliant – 20% off! https://amzn.to/3Yg9RpV Mediheal Official Tea Tree Essential Blemish Control Mask – 35% off! https://amzn.to/3YgcSGL Clean Skin Club – 20% off! https://amzn.to/4ePDtQ8 Lumineux: Lumineux Teeth whitening strips: https://bestbeautyhacks.com/lumineuxstrips Luminuex whitening pens with the strips, as you can get between your teeth better than the strips or trays alone. https://bestbeautyhacks.com/lumineuxpen Lumineux whitening toothpaste is also peroxide free, fluoride free and safe for sensitive teeth. https://bestbeautyhacks.com/lumineuxtoothpaste DRMTLGY Eye Masks https://amzn.to/4exO2aR these brightening masks feel amazing! DRMTLGY Pre Cleansing Oil https://amzn.to/3W5U0rB My favorite pre cleansing oil DRMTLGY Anti Aging Tinted Moisturizer SPF 46 https://amzn.to/4dAKp2F Top rated SPF for a reason! Light and dewy finish DRMTLGY Needless Serum https://amzn.to/47WLfFE #1 DRMTLGY product, with potent blend of peptides and ceramides DRMTLGY Peptide Night Cream https://amzn.to/47WlsgQ This can be used as a day moisturizer as well, as it’s light and absorbs well EltaMD UV Physical Tinted Sunscreen for Face, SPF 41 – 20% off! https://amzn.to/47YGk7c Skincare Fridge – 90% off! https://amzn.to/3BxEgam Facial Nano Steamer https://amzn.to/3U1MxcT Lumify eye drops https://amzn.to/4eSm1uw Whitens the eye and brightens the tissue around the eye Anastasia Beverly Hills Brow Wiz – 40% off! https://amzn.to/4gZ70sw Urban Decay Naked2 Eyeshadow Pallette – 30% off!https://amzn.to/4dFG8v0 Beautiful neutrals! HAIR CARE Ouai Shampoo and Conditioner set Sulfate free – 20% off! https://amzn.to/3zYhEPB Tea Tree Mint Shampoo and Conditioner – 46% off! https://amzn.to/3ZWTwrb Fights Hair Loss, Promotes Hair Growth WELLNESS Timeline Mitopure Cellular Renewal Longevity Supplement – 40% off! https://amzn.to/4dCdT0g Liver detox kit: https://bestbeautyhacks.com/liverdetoxkit HigherDose Infrared Sauna blanket https://amzn.to/3ZZshwf Oura Ring https://amzn.to/3zRfYHK Amazon Prime day is a great time to stock up on your favorites and try new products on your list at a significant discount. Happy shopping! Was this article helpful? *Disclaimer: This post is not intended to provide diagnosis, treatment or medical advice. Content provided is for information purposes only Please consult with a physician or other healthcare professional regarding any medical or skin related diagnosis or treatment options. The statements made about specific products throughout this blog are not to diagnose, treat, cure or prevent disease. It is important that you check labels to determine if a product is right for you. Before starting any treatment at home consult a health care or skin care professional to determine if it’s right for you. *Disclosure: some links may be affiliate links where I may get a small commission at no additional cost to you.
Top 6 Product Recommendations for September
Top 6 Product Recommendations for September Every month or so I provide reviews on some of the latest products I’ve been testing out and would recommend to friends and family. Below are my latest recommendations. Xylitol mints I’ve used aspartame free xylitol gum for many years, but didn’t realize there was a mint option until recently. Xylitol alkalizes your mouth, reduces damage of acidity and protects against dental plaque. It’s best to take after meals in small amounts, several times a day. This is my favorite for the cleanest ingredients: https://bestbeautyhacks.com/zellies Lumineux teeth whitening My first job while still in high school was a dental assistant, so suffice to say I have a thing about healthy teeth and gums. I’ve occasionally used whitening products in the past that contain peroxide to keep my teeth whiter, but my teeth are now sensitive when they weren’t before. I’ve been trying to find healthy alternatives to peroxide that still work. Lumineux is certified non-toxic and microbiome safe, with no preservatives, additives or artificial ingredients. https://bestbeautyhacks.com/lumineuxstrips I really like to use the whitening pens with the strips, as you can get between your teeth better than the strips or trays alone. https://bestbeautyhacks.com/lumineuxpen while we’re at it, the Lumineux whitening toothpaste is also peroxide free, fluoride free and safe for sensitive teeth. https://bestbeautyhacks.com/lumineuxtoothpaste Rebounder I posted this article a few months ago on rebounding, and the surprising benefits and effectiveness of it: https://bestbeautyhacks.com/10-reasons-why-you-should-be-rebounding/ Absolutely everyone can benefit from rebounding! Here is a great option: https://bestbeautyhacks.com/bungeerebounder Liver detox: castor oil wrap If you haven’t heard of this yet, it is a safe and gentle way to support the detoxification of the liver. There are countless uses and benefits of castor oil, but these are specific to liver detox: Supports detoxification of liver which is your body’s filtration system Supports digestion and increases/normalizes bowel movements (resolves constipation) Strengthens the immune system Supports lymphatic circulation Reduces bloating Reduces inflammation Improves sleep Apply castor oil to the castor oil wrap and directly on your skin on the right side of your abdomen, under your rib cage which is where your liver is located. Attach the wrap and wear it for at least 1 hour or ideally overnight which is when your liver is most active. This kit includes high quality, organic, 100% pure and hexane free castor oil, and an organic cotton reusable wrap, everything you need to get started: https://bestbeautyhacks.com/liverdetoxkit Hopefully these recommendations are useful and beneficial for you. If you have any questions or suggestions for product reviews, please let us know! Was this article helpful? *Disclaimer: This post is not intended to provide diagnosis, treatment or medical advice. Content provided is for information purposes only Please consult with a physician or other healthcare professional regarding any medical or skin related diagnosis or treatment options. The statements made about specific products throughout this blog are not to diagnose, treat, cure or prevent disease. It is important that you check labels to determine if a product is right for you. Before starting any treatment at home consult a health care or skin care professional to determine if it’s right for you. *Disclosure: some links may be affiliate links where I may get a small commission at no additional cost to you
Product Spotlight: Purity Coffee
Product Spotlight: Purity Coffee If you drink coffee and a healthy lifestyle is important, this article is for you. Studies on the health benefits of coffee have shown evidence of the following: Reduces risk of being diagnosed with dementia or Alzheimer’s by as much as 65% Lowers the risk of breast cancer Reduces the risk of depression Reduces the risk of heart disease Improves brain function Increases life expectancy in men up to 10% and 15% in women Reduces the risk of liver disease up to 23% Reduces the chance of getting Parkinson’s up to 25% Reduces the risk of developing prostate cancer up to 60% Reduces the risk of stroke in non smoking women up to 43% Reduces the risk of Type II Diabetes up to 9% But did you know, most coffee contains mold, toxins and other nasty contaminants? Introducing Purity Coffee. Consciously crafted for your health, without compromise. Purity Coffee rigorously tests for consistency and quality to meet their standards: Mold-free Mycotoxin-free Certified organic and tested free of pesticides and other contaminants Specialty grade for exceptional taste and highest quality beans Regeneratively and/or biodynamically farmed for sustainability Roasted for health to retain healthy compounds They offer a thoughtful selection of whole bean, ground and single serve, as well as subscription. I haven’t found another coffee that compares to the quality of Purity Coffee. If you would like to try Purity Coffee, use this code for a discount on your first order. Visit https://puritycoffee.com/bestbeautyhacks and enter code BESTBEAUTYHACKS at checkout. U.S. orders over $60 get free shipping. Was this article helpful? *Disclaimer: This post is not intended to provide diagnosis, treatment or medical advice. Content provided is for information purposes only. Please consult with a physician or other healthcare professional regarding any medical or skin related diagnosis or treatment options. The statements made about specific products throughout this blog are not to diagnose, treat, cure or prevent disease. It is important that you check labels to determine if a product is right for you. Before starting any treatment at home consult a health care or skin care professional to determine if it’s right for you. *Disclosure: some links may be affiliate links where I may get a small commission at no additional cost to you.
The best beauty and wellness deals for Amazon Prime Day!
The best beauty and wellness deals on Amazon Prime Day! It’s Amazon Prime Day! If you’re not a Prime member, now is the time to join so you can take advantage of this once a year sale! Join here: https://amzn.to/4d0HHDD Here are my top Amazon Prime day picks for beauty, health and wellness. Updates will be made to this list throughout the day: Beauty Lumineux Teeth Whitening Strips https://amzn.to/3WrpBWd Non toxic and peroxide free! Lumify eye drops https://amzn.to/4d2n0rc Whitens the eye and brightens the tissue around the eye COSRX Snail Mucin https://amzn.to/3Ls3msG If you haven’t tried this yet, now is the time at 62% off! COSRX 6 Peptide Skin Booster https://amzn.to/3Y7S18K a skin renewing essence with peptides to improve skin elasticity, fine lines, pores and radiance. Epionce Lytic Gel Cleanser https://amzn.to/3SbM8DX My favorite facial cleanser for acne prone skin Oneskin Body OS-01 https://amzn.to/4cHHVjs This amazing age reversal moisturizer is vitamins for your skin! Oneskin Face OS-01 https://amzn.to/3xN5WGM Same age reversal moisturizer but formulated for the face DRMTLGY Eye Masks https://amzn.to/3Y8j1F8 these brightening masks feel amazing! DRMTLGY Pre Cleansing Oil https://amzn.to/3W5U0rB My favorite pre cleansing oil DRMTLGY Anti Aging Tinted Moisturizer SPF 46 https://amzn.to/3WnfAJA Top rated SPF for a reason! Light and dewy finish DRMTLGY Needless Serum https://amzn.to/3Y1NYuN #1 DRMTLGY product, with potent blend of peptides and ceramides DRMTLGY Peptide Night Cream https://amzn.to/4bO2B8f This can be used as a day moisturizer as well, as it’s light and absorbs well Skincare Fridge https://amzn.to/4f4p9V4 This fridge is 90% off right now! Health Cymbiotika Magnesium L-Threonate https://amzn.to/3Lnqf0B I recommended this magnesium previously for liposomal delivery, great for brain fog and focus Cymbiotika Vitamin D3, K2 and CoQ10 https://amzn.to/4cJDp3Q Liposomal delivery for Immune support, heart health and bone health Cymbiotika Super Greens Supplement https://amzn.to/4bKzcvu Support your gut and immune system with daily superfoods BioOptimizers Magnesium Breakthrough https://amzn.to/4f5gx0k 8 kinds of magnesium in 1 product! BioOptimizers Mushroom Breakthrough https://amzn.to/3Y4W45B A comprehensive blend of mushrooms, collagen and superfoods for nootropic and sustained energy. Beekeeper Propolis Throat Spray https://amzn.to/3zM8JAA Great immune booster Lume Deodorant https://amzn.to/4f8O35N Aluminum free and skin safe, with 72 hour protection Wellness Beurer Insect Bite Healer https://amzn.to/3Y6nCrt This works so well, without chemicals or toxins! Intelligent Change 5 Minute Journal https://amzn.to/3Sbehel The best daily journal for gratitude and mindfulness Castor Oil Wrap for Liver Detox https://amzn.to/4cIbJfS Liver detox while you sleep! Queen of Thrones Castor Oil https://amzn.to/46aoVry Organic, premium grade and bottled in glass to maintain quality Renpho Eye Massager https://amzn.to/466vSJY A smart eye mask that relieves eye strain, migraines Massage Gun https://amzn.to/3LxXVZb Great for sore muscles and deep tissue massage Oura Ring https://amzn.to/4f2NE4V A smart ring that tracks sleep, heart rate, fitness Rebounder https://amzn.to/4bHT9TD Check out benefits here: https://bestbeautyhacks.com/10-reasons-why-you-should-be-rebounding/ Higher Dose Infrared Sauna Blanket https://amzn.to/4d693bN This portable blanket is great way to detox your body with infrared heat Amazon Prime day is a great time to stock up on your favorites and try new products on your list at a significant discount. Happy shopping! Was this article helpful? *Disclaimer: This post is not intended to provide diagnosis, treatment or medical advice. Content provided is for information purposes only Please consult with a physician or other healthcare professional regarding any medical or skin related diagnosis or treatment options. The statements made about specific products throughout this blog are not to diagnose, treat, cure or prevent disease. It is important that you check labels to determine if a product is right for you. Before starting any treatment at home consult a health care or skin care professional to determine if it’s right for you. *Disclosure: some links may be affiliate links where I may get a small commission at no additional cost to you.
10 Reasons why you should be rebounding
10 Reasons why you should be rebounding What is rebounding? Rebounding is an exercise that involves bouncing or jumping in a variety of movements on a mini trampoline, or rebounder. What makes rebounding so effective? Rebounding exercises are effective because they use the force of gravity, as well as the forces of acceleration and deceleration, which causes every cell in your body to adjust to a new environment every time at the bottom of a bounce as well as a weightless condition in the air. This in turn, improves lymphatic circulation which strengthens the immune system. There is 3 times the amount of lymphatic fluid than blood in the body, but there is no pump to circulate the lymphatic fluid. This is why it is critical to your health to increase lymphatic circulation through exercise. The more you move your body the more you circulate the lymphatic fluid. Poor lymphatic circulation is common in sedentary people and causes toxins to accumulate in the body, making them more susceptible to illnesses. Rebounding or jogging? While jogging is also good for lymphatic circulation, it’s hard on ankles, knees, hips and joints. A 1980 study by NASA concluded that rebounding is 68% more effective than jogging and requires less effort. For instance, 20 minutes of rebounding is equivalent to jogging for 30 minutes, making rebounding more effective than jogging. While there are many more benefits of rebounding, these 10 benefits listed below are significant enough to consider incorporating rebounding to improve your health: Increase lymphatic circulation Improve immune system Strengthen muscular system Increase bone density Reduces risk of osteoporosis Improve cardiovascular health Improve balance and mobility Increase energy levels Easy on joints Increases the effectiveness of other exercises Types of rebounding Below are some of the basic exercises you can do on a rebounder. Please note, this is just to get you started. There are full work outs you can do with a rebounder as you become more comfortable with it and want the challenge. The health bounce This is where the bounce is so slight, your feet don’t leave the rebounder. This is still effective at moving the lymphatic system. The basic bounce This is still a gentle bounce with your feet 2-3 inches above the rebounder. Great for lymphatic circulation but also helps with balance The strength bounce This is a stronger bounce where your feet are 8-12 inches above the rebounder and helps with muscle strength High knees This is where you hold your hands out in front of you at waist level, palms facing down. Lift 1 knee up to touch your hand and then the other. You can increase speed to a run for a cardio workout. How much rebounding should you do? Target rebounding sessions for 5-10 minutes at a time, and three to five sessions a day. This will keep your lymphatic system active throughout the day. What to look for in a rebounder When considering a rebounder purchase, look for a strong, sturdy frame, wear resistant materials, handle option for balance, weight capacity and warranty. Here are some recommendations: This rebounder uses high strength steel frame and springs, has an adjustable handle for balance and holds up to 440lbs. https://bestbeautyhacks.com/fitnessrebounder This rebounder uses durable bungees instead of springs to reduce the noise and vibration up to 85%, and holds up to 550lbs. https://bestbeautyhacks.com/bungeerebounder Hopefully this article has inspired you to research rebounding yourself based on your individual needs. It’s an easy way to improve your overall health with very little effort. Happy rebounding! Was this article helpful? *Disclaimer: This post is not intended to provide diagnosis, treatment or medical advice. Content provided is for information purposes only Please consult with a physician or other healthcare professional regarding any medical or skin related diagnosis or treatment options. The statements made about specific products throughout this blog are not to diagnose, treat, cure or prevent disease. It is important that you check labels to determine if a product is right for you. Before starting any treatment at home consult a health care or skin care professional to determine if it’s right for you. *Disclosure: some links may be affiliate links where I may get a small commission at no additional cost to you.
The 5 best (and worst) exercises for Osteoporosis
The 5 best (and worst) exercises for Osteoporosis Osteoporosis is an advanced condition characterized by reduced bone density or weakened bones, which makes them more porous, and prone to fractures. It’s so important for women of all ages to protect their quality of life by taking steps in preventing osteoporosis or managing osteoporosis if you’ve been diagnosed. Engaging in the right exercises can help maintain bone density and improve overall strength and minimize or prevent progression. 1.Weight-bearing Exercises: These exercises are excellent for osteoporosis patients as they require your body to work against gravity, thus helping to build bone density. Examples include walking, hiking, jogging, climbing stairs, and dancing. Resistance Training: Resistance or strength training exercises can be very beneficial. They help build muscle strength, improve balance, and enhance bone density. This could be lifting weights, using resistance bands or weight machines. Focus on full body, but especially the hips and legs to increase strength, mobility and balance, and upper back to help improve posture. Balance Exercises: One of the major problems with osteoporosis is the risk of falling and fractures. Exercises that improve balance can help you to stay steady, correct your alignment, and reduce risk of falls. These could include tai chi, yoga or simple standing-on-one-leg exercises. Pilates and Yoga: These low-impact exercises are fantastic for osteoporosis. They can improve flexibility, balance, and strength, as well as promote good posture. However, some poses may need to be modified, especially those that involve bending or twisting at the waist. Aquatic Exercises: Water-based exercises are another great option. The water provides resistance, which helps strengthen the bones and muscles, but it’s also gentle on the joints. Performing high-impact exercises is highly detrimental for people suffering from osteoporosis. These exercises include: High-impact sports: Skiing, snowboarding, football, hockey, soccer, and fast-paced running can put a high degree of stress on the bones and increase risk of falls which could lead to fractures. Jumping exercises: Physical activities that involve a lot of jumping or bouncing, such as basketball, volleyball, or certain aerobics exercises, can harm brittle bones. Heavy weight lifting: Lifting heavy weights puts a lot of pressure on the bones and joints, increasing the risk of fractures, particularly in the spine and hips. Sit-ups and twisting motions: Abdominal exercises like sit-ups, twists, or any exercise or sport that involves bending and twisting at the waist can have harsh impacts on the spine. This includes golf and tennis. High-impact yoga poses: Some yoga poses may involve twisting, bending, or putting pressure on the spine. Avoid forward folds or any pose that puts pressure on the spine. High-Intensity Interval Training (HIIT): These workouts often involve swift and powerful movements, which can increase the risk of fractures. Exercise can’t reverse or cure osteoporosis, but avoiding these exercises and opting for low-impact and bone-strengthening exercises like walking, swimming, and doing resistance training can help manage osteoporosis better. Remember, it’s crucial to consult with your healthcare professional before starting any new exercise routine to ensure it is safe and appropriate for your specific condition. Every individual’s health situation is unique, and what works best for one person might not work for another. Was this article helpful? *Disclaimer: This post is not intended to provide diagnosis, treatment or medical advice. Content provided is for information purposes only Please consult with a physician or other healthcare professional regarding any medical or skin related diagnosis or treatment options. The statements made about specific products throughout this blog are not to diagnose, treat, cure or prevent disease. It is important that you check labels to determine if a product is right for you. Before starting any treatment at home consult a health care or skin care professional to determine if it’s right for you.
Choose Gratitude
Choose Gratitude Do you find yourself in a rut when it comes to feeling or expressing gratitude? Are you writing the same things in your journal just to check the box to say you did it, but not really feeling the gratitude because you’re not feeling inspired? Sometimes the world around us can be daunting, and overwhelming, and you may feel like you’re carrying the weight of the world. Or you may be dealing with a devastating event. Or your life may be so busy and full of distractions that you just feel too exhausted to feel gratitude. Maybe tomorrow. or next weekend. Or next month. Gratitude requires you to pause for a moment or two, not only to focus on what you’re grateful for, but also to allow yourself to feel the gratitude well up inside you. Why is gratitude so important? Gratitude can actually have a positive impact on your health and overall satisfaction with life. For more on the importance of gratitude, check out: https://bestbeautyhacks.com/the-science-and-power-of-gratitude/ So how can you become more grateful? Gratitude is a mindset. Choose to be grateful for anything and everything. Literally. Really, truly grateful. the kind of gratitude that brings tears to your eyes. It might seem difficult at first, especially if you are experiencing raw emotions from an event, but the more you express gratitude, the easier it will be to be more grateful. Need some inspiration for gratitude motivation? Here are a few: · Gratitude for each day – there are no guarantees for tomorrow, so each day is truly a precious gift · gratitude for sunshine – who doesn’t love a warm, sunny day? Consider standing in grass in your bare feet and let the sun warm you. So many things to be grateful for! · Grateful for rain – coming from the PNW where it’s raining/cloudy 300 days a year, this might sound strange. But one of my absolute favorite things in life is fresh, clean, sweet air from rain. · Going through a break up – be grateful for the lessons you learned from the relationship. My personal favorite lesson from this has been, I would rather be by myself than be with the wrong person. Think “Flowers” by Miley Cyrus. · Suffering from the loss of a loved one – this is a tough one, for sure. Nothing is going to replace the loss, and the amount of time to process is an individual journey. But finding gratitude in beautiful memories shared can be very healing. Are you getting the idea? Here are some more: A good night’s sleep Birds singing Crickets chirping A warm shower A cold shower (cold therapy) A delicious meal A decadent dessert Your favorite coffee or tea Your favorite song or playlist Fresh, clean air A warm breeze Progress on a project A favorite outfit Your health Loved ones Friends A good laugh A great movie A good book A favorite pet A beautiful sunrise A beautiful sunset Cozy pajamas A comfortable bed If you’re looking for some tools to help with a gratitude practice, check out Intelligent Change. They have some great gratitude journals and affirmation cards, productivity tools, games, lifestyle tools and even versions for kids. Their summer sale is going on now, 20% off for a limited time : Intelligent Change – Tools to Positively Change Your Life Was this article helpful? *Disclaimer: This post is not intended to provide diagnosis, treatment or medical advice. Content provided is for information purposes only Please consult with a physician or other healthcare professional regarding any medical or skin related diagnosis or treatment options. The statements made about specific products throughout this blog are not to diagnose, treat, cure or prevent disease. It is important that you check labels to determine if a product is right for you. Before starting any treatment at home consult a health care or skin care professional to determine if it’s right for you. *Disclosure: some links may be affiliate links where I may get a small commission at no additional cost to you.
Top 7 Products for June
Top 7 Products for June Purity Coffee I rediscovered this coffee this month after initially trying it during quarantine. I didn’t really drink coffee back then, but I’ve learned to appreciate it more recently. What I love about this brand is, it’s organic, free of mold, toxins, contaminants, and it’s sustainable. And tastes delicious! Your first order with this link gets you 20% off. PurityCoffee.com and enter code BESTBEAUTYHACKS20 Cod liver oil https://bestbeautyhacks.com/codliveroil I’ve been wanting to add fish oil back in my diet for the omega 3 as I don’t consume salmon in my diet as much anymore. But after researching, I decided to go with cod liver oil as it has the benefits of fish oil plus vitamins A and D. And it helps clear up acne congestion systemically, as I’ve also had persistent congestion in patches on my face that I haven’t been able to clear up. I’ve been taking this for the last 2 months and I’m thrilled to confirm that my skin cleared up within 6 weeks, so this will continue to be a part of my daily intake. Magnesium L-Threonate https://bestbeautyhacks.com/magltheorate I’m currently taking L-threonate for brain fog and focus, and I found this liposomal delivery which encapsulates the magnesium to get through the digestive system so it’s absorbed more efficiently. For more information on magnesium, check out: https://bestbeautyhacks.com/understanding-magnesium/ Magnesium spray https://bestbeautyhacks.com/magspray This has helped boost my magnesium levels at night to eliminate the leg and feet cramps that happen during the night and the lavender scent helps to relax and sleep better. Hair fibers https://bestbeautyhacks.com/hairfibers https://bestbeautyhacks.com/fiberapplicator I’ve tried so many products to cover gray between treatments, and they usually don’t have good coverage and are always messy. This product is made of natural keratin fibers that are statically charged to blend with your hair for a natural look. It’s wind, rain and sweat proof, and washes out easily with shampoo. The applicator is optional, but helps with precise application. Collagen for skin and bone https://thepauselife.com/products/skin-bone-collagen?variant=44464049094895 You have probably heard of Dr. Mary Claire Haver, an OBGYN who specializes in menopause. If you aren’t familiar with her, consider looking her up – she is a wealth of information on the topic of menopause: https://thepauselife.com This collagen is from her product line, and she’s combined specific collagens to supplement skin and bone mineral density as we age. Osmosis Skincare EPIC Skin Tool https://bestbeautyhacks.com/EPICskintool This tool surprised me! It’s great for lymph drainage and depuffing, but also product penetration. It’s easy to use and it actually feels really good. Hopefully these recommendations are useful and beneficial for you. If you have any questions or suggestions for product reviews, please let us know! Was this article helpful? *Disclaimer: This post is not intended to provide diagnosis, treatment or medical advice. Content provided is for information purposes only Please consult with a physician or other healthcare professional regarding any medical or skin related diagnosis or treatment options. The statements made about specific products throughout this blog are not to diagnose, treat, cure or prevent disease. It is important that you check labels to determine if a product is right for you. Before starting any treatment at home consult a health care or skin care professional to determine if it’s right for you. *Disclosure: some links may be affiliate links where I may get a small commission at no additional cost to you.
Understanding Magnesium
Understanding Magnesium What is magnesium and why is it important? Magnesium is a vital mineral that is critical to maintaining overall health. Did you know, magnesium is involved in over 600 essential metabolic and biochemical functions in the body? Yet two thirds of the U.S. population are deficient in magnesium. Low levels of magnesium may contribute to health concerns like heart disease, type 2 diabetes and osteoporosis. Signs of low magnesium You may have low magnesium if you have any of the following symptoms: Constipation Night time leg cramps Numbness or tingling in legs or hands Nausea Headaches General body weakness Heart palpitations Benefits of magnesium Below are some of the many benefits of magnesium: Biochemical reactions: magnesium supports over 600 chemical reactions in the body, such as energy creation, protein formation, gene maintenance, muscle movements and nervous system regulation. Bone health: approximately 60% of your body’s magnesium is in your bones, supporting bone density and strength, and preventing conditions like osteoporosis. Low levels of magnesium is a risk factor for osteoporosis. Heart health: adequate levels of magnesium is linked to lower risk of heart disease as it regulates blood pressure, reduces inflammation and supports overall cardiovascular health. Exercise performance: magnesium helps transport blood sugar into muscles during exercise to boost performance, and clear lactate which causes fatigue and muscle soreness. Blood sugar control: magnesium assists with insulin function and glucose metabolism, which helps manage blood sugar levels. Symptoms of depression: magnesium deficiency has been associated with depression symptoms. Sufficient magnesium levels can contribute to mood stability and better mental health. Improved sleep: magnesium helps relax muscles and nerves, aiding in restful sleep and overcoming insomnia. Foods that contain magnesium Below is a list of some foods that contain magnesium. Keep in mind that food preparation (i.e. boiling) can significantly reduce the nutrients in the food. While getting magnesium from food is the ideal method, it may be difficult to get the optimal level of magnesium without supplementing. Green leafy vegetables: kale, spinach Fish Meat dairy Legumes: black beans Grains: oat bran, wheat germ, wheat Seeds: pumpkin, chia Nuts: almonds, peanuts, cashews Dark chocolate Types of Magnesium There are several different types of magnesium, and some support specific health conditions. Some types of magnesium are also more easily absorbed. Magnesium citrate https://bestbeautyhacks.com/magcitrate Magnesium that binds with citric acid. Magnesium citrate is one of the more common forms of magnesium as it’s easily absorbed. It can also help with constipation. Magnesium hydroxide https://bestbeautyhacks.com/maghydroxide Also known as Milk of Magnesia, this type of magnesium aids in constipation, upset stomach and heartburn. Magnesium lactate https://bestbeautyhacks.com/maglactate Magnesium that binds with lactic acid. This form of magnesium is easily absorbed and gentler on the digestive system. Magnesium lactate would be ideal for those that aren’t able to tolerate other types of magnesium, or if you need to take large amounts of magnesium to raise your levels. Magnesium malate https://bestbeautyhacks.com/magmalate Magnesium malate is easily absorbed and a great option for raising magnesium levels. It also has less of a laxative effect than other types of magnesium. Magnesium taurate https://bestbeautyhacks.com/magtaurate Magnesium taurate contains an amino acid called taurine, which can help regulate blood sugar levels and support healthy blood pressure. Magnesium L-threonate https://bestbeautyhacks.com/magltheorate L-threonate is a derivative of vitamin C, and magnesium L-threonate is used for it’s potential brain benefits as it increases the magnesium concentration in brain cells. Magnesium l-threonate may help manage some brain disorders such as depression, Alzheimer’s and memory loss. This particular recommendation is liposomal delivery for efficient absorption. Magnesium sulfate https://bestbeautyhacks.com/epsomsalt Magnesium sulfate is also known as Epsom salt, is dissolved in water and widely used to treat stress and sore muscles. Magnesium glycinate https://bestbeautyhacks.com/magglycinate Magnesium that binds with an amino acid called glycine which is known to improve sleep. Magnesium glycinate is easily absorbed and often used for it’s calming effects to treat anxiety, depression, stress and insomnia. Magnesium orotate https://bestbeautyhacks.com/magorotate This magnesium includes orotic acid, which is a natural substance involved in the construction of genetic material such as DNA. Magnesium orotate is easily absorbed, has less laxative effects and may improve heart health as it improves energy production blood vessel tissue. Magnesium Breakthrough https://bestbeautyhacks.com/magbreakthrough This product includes 8 forms of magnesium: glycinate, taurate, orolate, sucrosomial, citrate, chelate, malate and aspartate – in the optimal dose to support several bodily functions. Bonus item: Magnesium spray https://bestbeautyhacks.com/magspray I get regular leg and foot cramps at night, and this helps boost my magnesium levels enough before bed for more restful sleep. Dosage The recommended daily amount of magnesium for adults is 280-300mg for women and 270-400mg for men. You should always check the label for the daily dose as different formulations may vary. Magnesium should be taken with food. If taken on an empty stomach, it could cause nausea and/or diarrhea. Please note, for deficiency: your doctor will need to determine the individual dosage based on the severity of deficiency. Once your body has adequate amounts of magnesium, your body will excrete any excess in your urine. Note: your body is unable to store magnesium well, so daily intake of magnesium is optimal. Possible side effects While magnesium supplements are generally considered safe and well tolerated for most people, it is possible to have mild symptoms or even reach toxic levels with excessive doses. Symptoms may include: Diarrhea Upset stomach Nausea Vomiting Muscle weakness Lethargy Urinary retention Irregular breathing Always consult with your doctor before adding any supplements as they could have adverse effects with other supplements, medications or individual health conditions. Was this article helpful? *Disclaimer: This post is not intended to provide diagnosis, treatment or medical advice. Content provided is for information purposes only Please consult with a physician or other healthcare professional regarding any medical or skin related diagnosis or treatment options. The statements made about specific products throughout this blog are not to diagnose, treat, cure or prevent disease. It is important that you check labels to determine if a product