Surviving Cancer

Marital Social Support Can Increase Cancer Survival Rate

Today, cancer is a big deal. In fact, it’s a huge industry under big pharma that manufactures and distributes chemotherapy drugs. However, even with the continued effort on researching cancer therapy drugs, and development of more sophisticated testing procedures still cancer is a big hit for the majority of the people. NIH, on the other hand, reported that cancer survival rates have increased. Sadly, survival rates have a different meaning for different people. It’s because, even though NIH says cancer survivors have increased, it only means the patient have survived cancer for a period of 5 years, which is kinda disappointing because what we expect about survival is becoming cancer-free.

The good news, there have been previous studies found cancer patients who are married have a higher rate of surviving cancer. One particular study back in 2013 published at Journal of Clinical Oncology concluded;

Even after adjusting for known confounders, unmarried patients are at significantly higher risk of presentation with metastatic cancer, undertreatment, and death resulting from their cancer. This study highlights the potentially significant impact that social support can have on cancer detection, treatment, and survival.

And, just recently another study suggests being married can have positive impact on cancer survival. The researchers attributed to the increased in survival rate due to emotional support rather than economic advantages.

The researchers were using the California Cancer Registry for this study in which they identified 783,176 patients with cancer and 386,607 patients died of cancer. The researchers assessed economic resources using data from health insurance and neighborhood socioeconomic levels. Based on those collected data, the researchers determined the percentage of mortality between married and unmarried individuals; and they found that risk of death among unmarried men was 27% compared to married men while unmarried women have 19% higher risk of cancer death compared to married women. Scarlett Lin Gomez, lead author of the study said;

Across different racial and ethnic groups we were able to analyze whether economic resources played a role. In fact, they play a very minimal role. It points more to social support as the defining factor.

In the recent study, marital advantages are across all cancer types. However, there are certain variations like unmarried men with prostate cancer was found to have 33% higher mortality rate than married men, and when it comes to stomach cancer, the mortality rate is lower as researchers found 12% higher risk for unmarried men compared to married men.

Women, on the other hand, the researchers found significant differences on breast, uterine, and non-Hodgkin’s lymphoma cancers between unmarried and married women.

Get Married To Survive Cancer

Is this really what you should do just to survive cancer for those who have it already, or as a prevention? Well, while marriage is considered sacred and a lifetime bond between a man and woman, it may not be a good idea to get married just to increase chances of surviving cancer. Keep in mind, marriage is also a union between two individuals who have an intimate connection and not simply to take advantage of the other as it may not be helpful at all when it comes to survival.

Instead, try to look at the history say around 100 years ago and beyond that time frame. You’ll be able to find that cancer during those times almost does not exist. During the past 5 or 6 decades, there have been significant changes to our environment and the food supply. In a distant past, most people were eating quality foods particularly whole foods as during those times there were no processing of foods that strip most of the nutrients. Not to mention, the various pollution we have today in the soil, air, water.

The plants used in agriculture today to feed us are not that nutritious anymore compared to 100 years ago. These days, a large percentage of agricultural land have been polluted due to rampant used of synthetic fertilizers, pesticides, herbicides, and irresponsible disposal of waste from some huge industrial-scale factories and farms. Therefore, it is vital to eat whole foods that are organic and use technology like cellphone responsible in order to avoid cancer. In addition to all these, the GMO era has arrived more than a decade ago and recent studies found it can be very bad for human health, and cancer is just one of its long-term side effect.

In order to raise your level of awareness, educate yourself about the disease. One of the best ways to learn more about cancer, chemotherapy and alternative treatments that are safe is through the documentary series Truth About Cancer : The Global Quest, which has an upcoming FREE viewing fo the entire 9 Episodes. Therefore, take advantage of this by watching all the 9 Episodes as it’s a great way to be aware and learn more about cancer and that it can be avoided and even cured.

The Truth About Cancer: A Global Quest Docu-Series(Official Trailer)

Click Here To Sign-Up and Watch The Documentary For FREE

Another good way to prevent cancer is to eat and stick to a plant-based diet, but then again, opt for organic and avoid the genetically modified produced. Maintaining and practicing a healthy lifestyle can boost the immune system as researchers and experts found most cancer patients have a suppressed immune system. It is also worth noting that a plant-based diet is not only helpful and beneficial for the heart but have a positive impact on men with prostate cancer. Therefore, make it a habit to eating more plant-based foods preferably organic. Of course, for smokers, it’s time to quit smoking and aim for a smoke-free life.

Common Painkillers Risks

Common Painkillers Are Linked To Serious Side Effects

Certain drugs like psychotropic drugs have known bad effects. Recently, researchers from Aarhus University found serious side effects of taking common painkillers. The study is published in European Heart Journal. This is not the first time in which painkillers are reported dangerous. Two years ago, ABC News reported the dangers of painkillers, as well, but it was due to abuse.

The difference in this latest findings is that aside from being known to cause fluid retention and increase blood pressure in which both are factors for risk of cardiovascular disease including heart failure, researchers are worried about gastrointestinal bleeding through used of these painkillers. Additionally, this latest study shows that medications for arthritis are particularly dangerous for people with heart poblems, plus older arthritis medications appear to be dangerous for the heart.

Annually, over 15% of the population living in Western countries recieved a prescription for NSAIDs(Non-Steroidal Anti-inflammatory Drugs). According to Morten Schmidt of Aarhus University in Denmark;

It’s been well-known for a number of years that newer types of NSAIDs – what are known as COX-2 inhibitors, increase the risk of heart attacks. For this reason, a number of these newer types of NSAIDs have been taken off the market again. We can now see that some of the older NSAID types, particularly Diclofenac, are also associated with an increased risk of heart attack and apparently to the same extent as several of the types that were taken off the market. This is worrying, because these older types of medicine are frequently used throughout the western world and in many countries available without prescription.

NSAIDs are not just simple as relieving pain, but with complex reaction when it’s taken. Therefore, prior to taking any painkiller, make sure to talk to your doctor so you can be guided accordingly and prescribed with the right painkiller. Of course, you should avoid reaching for it every time, but to some extent find some safer and more natural ways to relieve and even eliminate the pain for good like meditation, for example.

Well, that sounds great, but one study finds meditation does not really ease the pain on the participants. However, there’s more to explore within this area as one just can’t meditate when pain occurs. Meditation is a practice, and should be done on regular in order to have a harmonious connection betwen the mind and body. If you’re in pain right now and looking for natural ways to ease and even eliminate the pain for good, try practicing meditation.

Practice meditation daily, and you should practice it either in your good and bad times. It is in the good times when you practice meditation you’re able to connect your mind and physical being in harmonious manner. On the other hand, practicing meditation during the occurrence of pain makes you able to apply what you’ve learned on establishing that mind and body connection to ease the pain. This may sound silly initially, but with constant practce, one may be able to achieve great results.

For those who have difficulty doing it, combining regular meditation practice along with the doctor’s painkiller prescription could be a good idea, and may help reduce the dosage until meditation can entirely replace the medication.

Cancer Diet and Lifestyle

Cancer Prevention Through Plant-Based Diet and Healthy Lifestyle Changes

According to the National Cancer Institute, statistics for cancer patients have improved, and recently a team of experts shared some information regarding cancer and diet at The Forum at Harvard T.H. Chan School of Public Health. Experts agree that a plant-based diet is a potential approach for tackling cancer, and there had been reports that showed a plant-based diet is helpful for men with prostate cancer, as well as reduce the risk of developing prostate cancer.

The panel of experts also covered the new dietary guidelines for Americans, and Frank Hu, Professor of Nutrition and Epidemiology at Harvard T.H. Chan School of Public Health pointed out the positive changes in the guidelines, as well as the missing or omitted but important things to consider in the dietary guidelines. Among the positive he pointed out includes the limitation of added sugar consumption, no more upper limitation of fat intake as long the fats are coming from natural and healthy sources, and more emphasis on healthy eating patterns that include fruits and vegetables in a diet.

And, Frank Hu also pointed out some omission that should be included in the dietary guidelines including no recommendations on explicitly cutting back on red meat consumption, and soda recommendation is diluted and there are no specific recommendations on limits for its consumption. Soda contains a high amount of added sugar that can easily exceed the current recommendation.

Edward Giovannucci, also a Professor of Nutrition at Harvard T.H. Chan School of Public Health talked about dietary recommendations on preventing obesity through a plant-based diet approach while excluding processed starches and sugar. He also mentioned about red meats and processed meats can cause colorectal cancer. An increased in consumption of red meats also increased the risk of colorectal cancer. Every 50 grams of red meat equates to 22% risk increase of developing colorectal cancer. In fact, red meats and processed meats are in the Group 1 carcinogen category as recommended by IARC. Red meats and processed meats have been covered extensively in this forum. It has also been mentioned that red meats and processed meats are bad for the gut health.

Frank Hu mentioned, when red meats and processed meats are broken down by the gut bacteria it produces a bad compound called TMAO, which is associated with inflammation, insulin resistance, atherosclerosis and cardiovascular disease. Switching from a meat-based diet to a more plant-based diet has been shown to improve the condition of the gut microbiome, which means cutting back on red and processed meats boosts gut health. This makes sense because it is in the gut where the immune system is developed that protects the body against sickness increased risk of cancer.

At the closing of the discussion, they’ve concluded that the earlier to start a healthy lifestyle including clean and healthy eating plus regular physical activity is better. Walter Willett, Chair. Department of Nutrition at Harvard T.H. Chan School of Public Health also emphasizes that older people are more vulnerable to cancer and that healthy lifestyle shift is vital. However, he also emphasized that one should not wait to be in older age to start a healthy way of life and that the earlier, the better.

The discussion is pretty interesting and informative regardless of whether you have cancer or a healthy individual. It makes the public aware on what to do in order to start taking full responsibility on his or her health. The audience both online and studio were also given an opportunity to ask questions towards the end, and among the questions were asked include supplementations like antioxidants and calcium on its effectiveness as cancer prevention, but Edward Giovannucci referred to the one of the recommendations for cancer prevention by American Institute For Cancer Research not to use supplements as a means of cancer prevention.

Final Thoughts

While the experts on this discussion recommended a plant-based diet approach for preventing cancer, it is also vital to know that not all fruits and vegetables are totally clean and healthy. Certainly, going on a plant-based diet is helpful. You may not be a fully vegan or vegetarian, but cutting back on red and processed meats help. And when it comes to eating a plant-based diet, also aim to go organic produced, the ones that are produced authentically without harmful chemicals or genetically engineered.

When it comes to red and processed meats, the processed meats should be avoided while cutting back significantly on red meat. It is also important to know that red meats from animals that are raised organically are far better and healthier compared to those animals raised on a confined farm feed with genetically modified corn and feed with a level amount of antibiotics. In short, only eat authentic organic plant-based foods and minimal red meats from animals that are organically raised.

Lastly, women who want to have an early detection of breast cancer should opt out for mammograms and instead of choose thermal test as explained on this video…

Immune System Boosting Foods

8 Simple and Doable Tips To Maintaining A Strong Immune System

At this time of the year during the cold months, anyone can be vulnerable to cold and flu. However, if you want to elude from it, there’s no better way than having a healthful diet with immune system boosting foods. These foods are gut health friend, and it’s important to eat these foods in order to maintain a healthy gut bacteria as it in the gut where immune system starts.

Include the following foods in your daily meals for better health and strong immune system. In fact, not only at this time of the year, but eat them all year round to stay protected with a strong immune system.

1. Fruits and Vegetables

Fresh fruits and green veggies are amazing. Fruits can be surely be consume as whole fruits, while there are vegetables that need to be cook and others are excellent for salads. Unfortunately, a major portion of the population not only in America but around the world don’t get enough amount of fruits and vegetables in their daily diet. This cold season could your best time to start thinking on adding more fruits and vegetables in to your meals making it a nutrient-packed meal that makes your immune system alive, happy, and strong.

They’re not difficult to prepare. Of course, most people are accustomed to ready-to-eat fast foods, but unfortunately, these foods are unhealthy, damage your gut microbiota and eventually wane your immune system making you vulnerable to common sickness. So, with breakfast, add fruits and green veggies to your protein shake or smoothie. You might be thinking this is odd, but the reality is…it’s healthy, and even the taste of the greens is not noticeable, but the nutrients are there.

Another breakfast tip is to add peppers, sauteed onions, spinach, and mushrooms to your breakfast, which is a great side dish to eggs, or cook them all with the eggs. Adding some berries to your oatmeal is also a good idea, if you like eat oatmeal in your breakfast. For lunch, instead of buying fast foods, make your own sandwich in which you can add tomatoes, lettuce, onions, and avocado as replacement to mayonnaise making you lunch nutrient-rich. And, during dinner, make sure you cover a good portion of your plate with vegetables particularly greens.

2. Garlic

Garlic contains an active ingredient called allicin, which is its active ingredients helpful for fighting bacteria and infection. In fact, numerous studies have found those who regularly eat garlic are less prone to getting colds. Don’t be fooled by the strong flavor and aroma of garlic. This is what some people don’t want to eat garlic, but if you incorporate regularly incorporate garlic in your regular dishes, it’s delicious and healthful. Add garlic to your soups, and salad dressings. In fact, if you finely minced garlic, you can add it to any dish. Even better, if you can get a garlic powder, the possibilities are endless because you can even add it to your smoothies. Weird? Well, not at all.

3. Onions

Just like garlic, onions also contains allicin and another active component called guercetin, which help breaks up mucus in the chest and head while at the same time making your immune system strong. Onions especially red onions are strong for most people, but if you allow yourself to practice eating raw onions, it’s a healthy idea. If the flavor is too strong for you, put a little vinegar preferably apple cider vinegar with little salt and pepper, and if you can add a little olive oil into it. This combination lowers the strong flavor making the onions taste a bit sweeter, but packed with nutrients.

4. Chicken Soup

When you cook chicken just as in chicken soup, it releases an amino acid known as cysteine, which is chemically similar to acetylcysteine, a drug for bronchitis. One study(1) shown that chicken soup can mitigate inflammation. The findings of the study was included in The Great Food Almanac, and also cited on many articles. Another great thing about chicken soup, you can add additional healthy ingredients into it that are cold-fighting like ginger, garlic, onions, and even mushrooms plus the various herbs like cilantro, etc. Watch the video below to the end as chicken soup recipe is revealed, the one used in the study.

The present study, therefore, suggests that chicken soup may contain a number of substances with beneficial medicinal activity. A mild anti-inflammatory effect could be one mechanism by which the soup could result in the mitigation of symptomatic upper respiratory tract infections.

5. Probiotics

Probiotics are considered the gold standard as foods for the gut microbiota. The best source of probiotics are fermented foods like kimchi, unpasteurized pickles, and sauerkraut; and fermented drinks like miso, kefir, and kombucha. Probiotics are also available in supplement form, but it is highly recommended to take the natural way because it’s more effective. However, for some reasons, supplements can be helpful, but always aim to take the real foods and don’t rely on supplement-based probiotics for long-term.

6. Mushrooms

Mushrooms are fungi, yet when you eat them, your body’s white blood cell production and activity increases, which is a good thing when it comes to protection against infection. Some popular mushrooms include maitake, reishi, and shiitake mushrooms. They’re also considered the best choices. You can add them on soups like chicken soup, roasted and sauteed vegetables. If you’re a fan of making chiken broth, add mushrooms into it. It’s not just delicious, it’s also packed with nutrients.

7. Shellfish

Shellfish are rich and abundant source of selenium allowing our body to produce cytokines, which is helpful for getting rid of the flu virus. Among the shellfish you can enjoy includes crabs, clams, lobsters, and oysters. Selenium is also available in supplement form, which you can take, but again, it’s always recommended to eat the real foods and take only supplementation as part of your whole foods diet. For those who are looking for boosting their sex drive during cold season, shellfish is known to be an aphrodisiac as it contains zinc, as well. Some dietary male enhancements include zinc as part of their main ingredients.

There are many of these dietary pills that contain zinc. Check Amazon’s list of supplements that contained zinc. It may be for general health, or sexual enhancement purposes. For men, it could be a good addition to a penile hydrotherapy routine.

8. Beef

Beef meat is rich in zinc, which is vital for the production of white blood cells in the body. While it’s easy to get beef, it is vital to take note on getting only grass-fed beef. The reason for this is that, the majority of the farm raised beef has been feed with GMO corn and antibiotics, which is not a good thing for human health. On the other hand, if you’re not a meat-eater, don’t worry as there are many other foods rich in zinc including the previously mentioned shellfish, plus yogurt, and pork. Again, with pork, you wanna make sure it’s not loaded with antibiotics and feed with GMO-based feeds.

For plant-based, here are among the rich sources of zinc; spinach, lima, sesame and kidney beans, flax, watermelon and pumpkin seeds, garlic(mentioned earlier), peanuts, egg yolks preferably from organic and cage-free chickens, chickpeas, brown rice, mushrooms(previously mentioned), plus many others.

What’s More To Know?

Eating these foods mentioned here on a regular basis can certainly help make your immune system strong. However, it is also essential to note, there are certain foods to avoid as they can suppressed the immune system including foods that contain high amount of added sugars, refined carbs from white flour that includes products like crackers, pasta, bread, and many other highly processed foods.

Also, mentioned is GMO or genetically modified organisms, or simply genetically modified produced because these products have not been proven totally safe for long-term consumption. Unfortunately, majority if the food products you can buy in supermarkets contain some GMO products from their ingredients. You may not be able to completely eliminate it for now, but do your best to minimize exposure by opting to eat real or whole foods. Also, since during winter the sun barely show, it’s always a good idea to include supplementation like Vitamin D3 along with these foods.

Sleep Myths

3 Sleep Myths Revealed By Experts

Two experts from Johns Hopkins revealed the 3 sleep myths that many people believed to be facts. Sleep is a natural need for a human being. It’s our way of re-recharging from a long day of work. In fact, even without much work during the day, we still need to sleep. It’s necessary. Sleep can’t be considered an indulgence or luxury with the exception fo the kind of sleep place. Some have luxurious bedrooms, while many have a typical sleeping place, and even others don’t have that very ideal place to sleep. Regardless, the important thing that matters is sleep and not the place of sleep, although it plays a certain role on the quality of sleep to some degree, but not always.

Two sleep experts from Johns Hopkins also noted, we humans are willing to deprive of sleeps. Other animals don’t do that. If it’s time to sleep, they sleep without questioning and sleep well. In addition, having the habit of less than optimal sleep can have health implications ranging from a simple weight gain to high blood pressure and metabolic illness like diabetes. These two experts revealed the 3 myths of sleep, and hopefully, it can enlighten many people out there who believed these myths are facts, but in fact, they’re not.

MYTH #1: 5 To 6 Hours Of Sleep Nightly Is Fine

Most people including myself thought having a 5 to 6 hours sleep is already enough. And, while it’s probably true for me that I can go on my entire day without feeling sleepy or lousy, there are people who can’t. According to experts, 7 to 9 hours is the optimal sleep for most adults. If you’re sleeping 5 to 6 hours or even less and you observe yourself feeling low and tired while on meetings, commuting on a train, or even while watching your favorite TV program during the day, it’s a signal your body telling you’re sleep deprived.

Of course, it’s possible to compensate, however, the accumulation of the negative effects can easily catch through health issues, lack of focus, irritability, and even increased in a tendency of getting involve in accidents.

MYTH #2: Sleep Aids Are Great For Achieving Good Quality Sleep At Night

Sleep aids are useful, but are they really that useful? The answer according to experts is Yes and No. Taking a sleep aids regardless if it’s over the counter or prescription comes with certain risks and when taken regularly on long-term can lead to dependence. In addition, our brains experience a series of cycles while we sleep naturally that cannot be replicated with sleep induced with medications or supplementation. So, what this means? It means we won’t be getting the full restorative benefits from sleeping. No wonder people who used medications or take sleep aids feel sleepy and lousy even if they slept the optimum number of hours.

Sleep aids, on the other hand, have a suitable use during times when there is a need for temporary relief. However, it is still highly recommended to aim at sleeping naturally and experience that natural sleep cycle through the body’s internal biological clock. So, use sleep aids and stop using it when you’re able to gain full recovery of your circadian rhythm. If you want to learn more about circadian rhythm, watch this video;

MYTH 3: Exercise Interferes Sleep

The best time and place to do exercise is outside during morning with the morning sunshine. The reason this is ideal because it signals the brain to fully wake up. Additionally, seeing the morning sun also resets the circadian rhythm telling the brain it’s daytime and need to fully awake. On the other hand, a study done by John Hopkins found that working out at anytime of the day is beneficial for achieving good quality sleep.

Another research found that a day of having moderate exercise can provide a measurable effect on the sleep quality on that particular night. Therefore, allocate time to exercise whenever you can. If you don’t have time to exercise during the day, have a short Yoga session at night prior to bedtime.

Hopefully, these myths may somewhat give you some enlightenment. Of course, what you eat also plays a vital role on your sleep quality. And, when it comes to exercise, it’s not just about getting sleep quality, but a study finds regular exercise can help you live longer, probably because regular quality sleep can result to better health and wellness. Furthermore, if you need more help, check out these sleep secrets and tips, which also mentioned exercise and certain foods that can have sleep-inducing property.

Morning Energizers Without Coffee

7 Morning Routines That Will Help You Stay Energized and Awake Throughout The Day Without The Caffeine

Most people men and women, young and old drink coffee in the morning. In fact, over 50% of adults in the U.S. alone drink a cup of coffee every day according to Harvard. Well, it’s not bad especially when consuming the right amount. In fact, drinking coffee particularly sugar-free and black has been linked to lower risk of depression in women, improve erectile function in men, as well as fights certain cancers according to the American Cancer Institute. In fact, one study reported by New York Times that drinking coffee can reduce risk of colon cancer.

However, what if you’re someone who is not into coffee, or consuming caffeine in general? Are there any alternative that can help yourself energize during the start of your day without the need to drink coffee? Fortunately, there are many other ways that will help you keep going, and certainly not energy drinks. So, what are your options? Regardless of you trying to cut back on caffeine consumption, or simply not into taking it, below is a list of proven energy booster without the caffeine that can sure mow down sleepy mornings.

1. Do Some Energy-Boosting Stretches

Yoga poses and stretches have been proven by modern science to improve health and well-being including better sex. One particular pose that that is energy-boosting is the fish pose. Here’s how to do a “fish pose” yoga pose;

2. Eat An Apple

As the old saying says, an apple a day keeps the doctor away. Apple is an energizing fruit, and delicious, too. It contains natural sugars and simple carbohydrates that helps stabilize the body’s blood sugar level. In addition to apples, fruits like oranges and bananas are also both energizing, and healthy. To make the apple more delicious and provide more boost, pair it with a good protein source like Greek yogurt.

3. Rise Early and Exercise

There’s no better than waking up earlier and get yourself exercising either running, or doing some light cardio workout, or better do a short HIIT(high-intensity interval training) for 5 to 10 minutes. Exercise has been shown to boost energy levels, and doing it in the morning makes the rest of the day easy as it not just level up vitality, but boosts mood, as well. When you exercise, endorphins is release, which in turned make you feel happier and relax which both vital to face the day. Plus, doing regular exercise may help you live longer according to science.

If you choose to do HIIT, there is a well-established set of workout sequence that will only take you less than 10 minutes to perform, and it’s an all-body workout. It’s called the scientific 7 minute workout. Watch and follow the video below for the exact sequence.

4. Breath Of Fresh Air And Morning Sunshine

Some people don’t like to exercise in the morning for some reasons, but waking up early is a good thing to go outside for fresh air and see the morning sunshine. The famous saying of breath of fresh air has been found to reduce stress. In fact, being surrounded by nature is a new prescription for better mental health according to Standford. Additionally, having regular exposure to morning sun is linked to an elevated mood and lower BMI, whic is a great news for those who are in the process of losing weight.

5. Have A Regular Cold Morning Shower

It may sound a miserable experience to having regular cold showers every morning, but it’s worth it. According to science, the sudden change in temperature particularly cold showers and other means can induce alertness. The cold water that hits your body has a stress-relieving effect that is natural. If you’re not get into having cold shower, develop the habit and start splashing your face with a bit of cool water, and eventually you’ll be able to develop the habit and it’s easy to have consistent cold showers every morning.

Additionally, for men there’s more benefit as having cold showers has been reported to improve fertility and boost testosterone, which are both vital to feel manly and confident. Unfortunately, for men doing hydro pumping routine that requires warm water, you may postpone the routine and do it instead at night time.

6. Have A Glass Of Ice Cold Water

Cold temperature triggers the adrenaline hormone, which is very stimulating that makes the heart pumps stronger and boost blood flow to the brain, which is quite relaxing and stress-relieving Moreover, a glass of water can help revitalize dehydrated cells due to long hours of sleep-induced dehydration that is known to cause staleness.

7. Drink Tea

If you’re trying to reduce coffee consumption, or perhaps looking for something that you can swap if you’re trying to eliminate coffee in your morning routine, try sipping a warm cup of tea. You may not be able to completely eliminate caffeine as tea has caffeine but far less than what coffee has, but it has a well-known effect to lower blood pressure and boost the immune system.

So, whether you’re trying to minimize or stay away from drinking coffee, you still have a lot of choices to boost your energy upon waking up. In fact, these routines are just among the many, but these are the one’s tha are easy and commonly done by many people who don’t like coffee to kickstart their day.

Health At Workplace

6 Tips To Staying Healthy At Workplace

Maintaining health and wellness at work is very important. In the previous article, we’ve covered some wellness ideas for employees; and in this article, we’re going to learn some tips about how to stay healthy while at the workplace.

One systematic review published at the Lancet, one of the most prestigious online journal found that people who are working long hours are vulnerable to developing coronary heart disease and even stroke.

On the other hand, researchers were not certain on link between long hours of work and cardiovascular risk. They theorized it may be due to hormonal changes like an increase in cortisol, a stress hormone. Furthermore, a link might be due to unhealthy lifestyle during extended hours of work. Individuals who work for long hours tend to engage in unhealthy habits like too much alcohol, cigarette smoking, less exercise, and eating without paying attention to foods they eat resulting to an unhealthy diet.

The reasons why overwork and cardiovascular risk are linked are not entirely clear. Hormonal factors, such as elevated levels of “stress” hormones like cortisol and epinephrine, may be involved. Overwork and work stress are also associated with many cardiac risk factors. Those who work long hours tend to have unhealthy lifestyles, with less exercise, worse diets, and higher consumption of alcohol and tobacco.

Tips To Stay Healthy At Work

  1. Avoid stress eating or eating too fast; instead eat mindfully.
  2. Minimize or avoid sugary beverages and foods from vending machines; instead bring your own meal and snack consisting of healthy foods like fruits, vegetables, and healthy nuts.
  3. Whenever you can even while at the office, think of how you can incorporate physical activity without slowing you down at your tasks. For instance, use the stairs instead of riding the elevator. During lunch time, or mid-afternoon break, do some stretching. It’s easy to incorporate some office yoga without you appearing nuts to your office mates.
  4. Avoid excessive sitting, and this may somewhat contradicting for someone working at the desk. But know this, excessive sitting has been linked to cause metabolic diseases like obesity, high-blood pressure, diabetes, etc. If you can work while standing, do so, or request your boss to provide standing desk. If that’s all seem not possible, get up from your chair at least once in an hour to drink water or go to the toilet. If you need something from a colleague to the next room, stand up and be physically at his/her office instead of sending an internal email.
  5. Laugther is the best medicine, and I think you’ll agree, and it’s a great way of practicing emotional health, as well. So, joke around with your colleagues, but be careful not to joke on people who don’t like to be joked. But if the workmates around like the idea, then why not do it. Just make sure while you’re talking humorously, your productivity stay high.
  6. Always prioritize health by making sure you don’t have high blood pressure which is a major risk factor for heart-related issues. That’s why it’s important to always engage in mindful eating to make sure your good cholesterol level is well-maintained and avoiding the increase of bad cholesterol. In short, make sure everything is under control.

For employers and managers, keep in mind that low-stress in the office means high productivity. This kind of workplace is not only supports the employees’ health, but the health of the business, as well.

Emotional First Aid

Building Up Emotional and Psychological Resilience Is Just As Vital As The Physical Aspect

Have you ever thought of practicing emotional and psychological resilience? Most people don’t care about emotional and psychological fitness. It’s very obvious today we see gyms and fitness club where we can do physical strength training to become physically fit. Although, fitness training can lead to mental fitness, it is not always the case and we’re still stuck with our emotions and various psychological matters.

Guy Winch, PHD and author of the book Emotional First Aid teaches us several things on how to become emotionally and psychologically resilient. In this video below explains…

7 Common Psychological Injuries

  1. Failure
  2. Rejection
  3. Guilt
  4. Loneliness
  5. Brooding and Rumination
  6. Loss and Trauma
  7. Bouts of Low Self-Esteem

Are these familiar to you? I’m sure you are because people including yours truly experience these day by day whether it be from guilt, rejection, failure and even loneliness. When most people are lonely and depressed, they simply reach out some psychotropic drugs for help instead of facing what’s causing the problem, which is the right approach. However, being unaware on how to approach it appropriately, most people don’t do that and even don’t seek any professional help except going to a psychiatrist that prescribed drugs. Although, pills may help, it should not be taken as a primar solution.

Although I haven’t read the entire book, I’ve come across of the author’s talk at Google where he explained how bad it is not being able to recover from emotional and psychological crash. Achieving a good level of health and wellness, is not just about the feeding and training the physical body, but also involve mental, emotional, and psychological. A body’s well-being work in a holistic way and not separate from each other, and that means all should work in harmony.

Regular practice of meditation and mindfulness along with Yoga can help a lot, but it should be practice very often and consistent. A good level of emotional fitness can served like a buffer as the author said, and if you think of it very closely, it make sense. For instance, the negative effects of loneliness in the long run is just as deadly as the effect of long-term cigarette smoking.

The author also mentioned the potential damages in which the psychological injuries caused such as;

  1. Emotions and mood
  2. Perception, thinking and cognition
  3. Behavior
  4. Mental and Emotional Well-Being
  5. Physical Health

Benefits Of Practicing Emotional First Aid

To recap the positive benefits of practicing emotional first-aid, Guy Winch mentioned the following;

  1. Eases emotional pain
  2. Restores cognitive functioning
  3. Minimizes risk of infection and damage to long-term mental health
  4. Minimizes risks to physical health
  5. Increases emotional resilience

To Whom Does Emotional First Aid Applies?

The short answer is for everyone from moms, dads, employees, even for a man doing sexual health recovery, employees, employers and bosses that they may able to create wellness at work.

Get To Know More About The Author

Here’s an interview with author. Note that, the introduction is not in English, but the entire duration of the interview is in English.

If you want to have a copy of his book Emotional First Aid, it’s available at The editorial reviews are very interesting, and here are a few of them;

Dr. Guy Winch’s practical, clever and clear-headed book offers proven remedies for the myriad pains of daily life. Timely application will prevent small and medium-size emotional ills from becoming bigger ones—and that’s just what the psychotherapist ordered.

—Jeanne Safer, PhD, author of Cain’s Legacy: Liberating Siblings from a Lifetime of Rage, Shame, Secrecy, and Regret

The advice Winch offers in this refreshingly useful book is both practical and practicable — down-to-earth techniques that really can bring relief when things feel like they’re falling apart.

-Anneli Rufus, author of The Big Book of Low Self-Esteem

Hopefully, this is useful for you specially the two exercises the author shared in the video, and I’m particularly interested on self-affirmation he mentioned. I’m already doing that when I do my journal every morning and it’s powerful. There’s really a power in writing and we should not forget it because we have keypads and keyboards.

Psychotropic Drugs

Are Psychotropic Drugs Safe And Effective As Treatment For Mental Disorders?

What do you know about psychotropic drugs? These are drugs prescribed by psychiatrists for treatment of mental disorders from depression to anxiety. However, these drugs have side-effects and even new or so-called second generation psychotic drugs still have side-effects associated as reported by ABC News. Back in 2012, Dr. Mercola published an article on psychotic drugs linked to an increased in car crashes. This raises many concerns especially that these types of drugs are also prescribed to men experiencing premature ejaculation.

Digging a little deeper into psychotropic drugs, more information are uncovered and even doctors have exposed its dangers to health and how it alters or affects the brain. Dr. Gary Kohls explained in the video below;

SSRIs and How It Affects The Brain

Unfortunately, even though many doctors and health professionals know the numerous health risks from taking it, psychotic drugs are very popular prescription prescribed by health professionals particularly psychiatrists. If you’ve been diagnosed with some sort of mental disorder, think again before taking another drug. Do your research and to further give you the interest into digging deeper on this topic, here are are a few documentaries about on psychiatry and psychotic drugs. Experts who are concern share information, which are valuable(in my opinion) for someone who want to maintain better health especially when it comes to brain health.

Well, these are just a few of the many documentaries with real experts in it exposing the real dangers of psychotropic drugs. If you’ve watched any of the documentaries above, you may have learned there are natural ways to restore balance in the brain like regular exercise and proper diet. There may be certain times when you want to take some supplementation; that’s fine as long as it’s naturally formulated dietary supplements. Men with sexual issues relating to premature ejaculation as mentioned earlier have option to choose natural solution including doing penile exercises for improving stamina or regular use of hydro penile therapy.

Regular practice of Yoga is also helpful especially when combined with meditation can be effective in resolving stress and mental related issues.

MIndful Eating Tips

Mindful Eating Tips For Weight Loss And Staying Healthy

For most people, mindless eating is a challenge specially when there is an overwhelming stream of things happening in life. Listed below are 7 steps to to mindful eating that can hopefully help overcome the issue of overeating. Overeating is just one of the many issues resulting to weight gain and eventually to obesity.

Learning mindful eating is a helpful step towards losing weight and eating healthier that are both key to achieving better health.

Veggies First

  • First, eat the salads or vegetables. You want to eat these foods that are low in calories, filling and contains fiber for quicker satiety.
  • Second, serve the main dish from the stove instead of bringing the foods on the table. Doing this allows one to stand up when wanting additional food.
  • Third, replace large dinner plates with smaller one like 9 to 10 inches wide. Eating in a smaller plate is one effective portion control; hence eating less.
  • Fourth, prior to sitting on the able for eating, turn off the television, and if television is accessible in the dining area, transfer or remove it from there. The reason, majority of people tend to eat more unknowingly when eating while watching television. So, no watching television while eating. Be mindful while you’re eating and enjoy the food.
  • Fifth, keep fewer or better don’t keep sugar drinks inside the refrigerator.
  • Sixth, maintain a well-organized kitchen counters.
  • Seventh, put all snack foods in a separate cupboard.

Hopefully, this simple guidelines can help those who are eating mindlessly, yet willing to shift towards mindful eating but no idea how to get started. Getting started as early as you can means you’ll be able to reach your goal of achieving healthier lifestyle, and happier due to an improved quality of life.