Osteoporosis – Top 5 High Impact Exercises For Stronger Bones

Statistics has it that people above the age of 50 are nearly 50% more likely to develop an osteoporosis-related fracture, particularly in the spine, hip and wrist. One of the most effective ways to strengthen your bones is through engaging in regular exercises. You can start exercising today irrespective of your age or gender to prevent osteoporosis.  According to Nicole Dorsey, an exercise physiologist, your bones become more fragile as you age, and thus you should learn how to exercise safely. Since Osteoporosis makes your bones weaker, you are at an increased risk of fractures if you don’t exercise with care.


Here are top 5 high-impact exercises to strengthen your bones:


  1. Superman Exercise
Top 5 High Impact Exercises For Stronger Bones
Top 5 High Impact Exercises For Stronger Bones

Superman exercise involves Pilates-based moves that are specifically designed to stretch and strengthen muscles along your spine. They are great moves to stabilize your entire core and the back.

  • Lie face down on a mat and place your forehead lightly on a towel
  • Keeping your thighs together, extend your legs straight behind you while squeezing your      inner thigh muscles
  • Reach your hands overhead such that the pinkies are touching the floor with your palms facing each other.
  • Gently lift your right arm forward and off from the floor about 2 inches and hold this position for about 5 seconds before lowering and repeating with the other arm.
  1. Lifting Weights

Numerous researchers indicate that you can increase your bone mass, especially on your spine, through strength training workouts. About a 2009 research from Canada’s McMaster University, performing weight training exercises for one year can increase spinal bone mass by 9% in postmenopausal women. However, it should be done with a lot of care to prevent bone joint pain, especially in the arms, hips and back.

  •     Select a convenient weight and perform 8-12 slow and steady repetition in a row and stop.


  •     Take 30 to 60 seconds rests between sets. Beginners should perform a set thrice every week, and gradually work up over a couple of months.


  1. Standing Hip Abduction

This happens to be one of the most effective exercises that is also gentle for patients receiving psoriatic arthritis treatment. It involves standing leg lifts that strengthens the muscles around the hip while lubricating hip joints that are vulnerable to fractures in osteoporosis patients.

  • Place a firm, high-backed chair or bench about a foot from your left side
  • Hold the top of the bench with your left hand while standing with feet hip-width apart, your knees bent and belly tightly firm
  • Gently lift your right leg out to the side about 6 inches off the floor while keeping it straight.
  • Point your toe slightly and hold this position for 3 seconds before slowly lowering your foot to the ground.
  • Make 8-12 repetitions and switch to your left foot.


  1. Band Step-outs


Resistance band set-outs help to improve flexibility while strengthening muscles. They are ideal for preventing bone joint pain in patients suffering from osteoporosis as they don’t strain your joints.

  • Using a resistance band that sits loosely around your mid-thighs, place your arms alongside your body or on your hips
  • Bend you’re both knees while contracting your abdominals and gently lower your hips into a half-squat. Ensuring your belly muscles are firm, slightly contract your buttocks muscles.
  • Using your right foot, take a giant, slow step out to the right side
  • Stay in half-squat position for a while before stepping the left foot together with your right foot. Step out again slowly with your right leg and go on with the step-outs to the right side eight times.


  1. Standing Hip Extension


This is another great exercise for your hips. It involves moves that strengthen lower-body muscles that go a long way in making daily activities easier, such are rising from a chair or getting out of your car.

  • Stand about 2 feet in front of a firm bench of the high-backed chair. Place your hands slightly on the top of the bench for support
  • From your waist, lean slightly forward to shift your weight on your left hand
  • Slowly extend your right leg backward to bring it just beneath your hip height
  • Hold this position for 3 seconds ensuring you keep your belly muscles contracted.
  • Gently lower your right leg to the floor using controlled movements and repeat 8-12 times. Rest for 30-60 seconds and then switch to the left leg


There are plenty of high impact exercises that can strengthen your bones and keep fractures at bay. They should be performed with care if you are prone to conditions like osteoporosis and arthritis. It is important to contact your doctor before taking up and exercise routine, especially if you are at an advanced age. Exercise regularly for the sake of your overall wellbeing!




Author Bio

Meighan Sembrano is an author at Consumer Health Information. She has a keen interest in writing. She has contributed many beauty related articles in many popular websites. She has  done her Mass Communication degree. She now lives in Washington DC. She is a social worker who spends her free time searching about life, health, beauty, world news and lifestyles fitness related articles. She is fond of travelling and trekking. To know more about her, follow her on Facebook and Twitter.

The Benefits of Intrathecal Pump Therapy for People with Multiple Sclerosis – a guest post from Basic Home Infusion

There are a number of treatments available for  Multiple Sclerosis  patients suffering from stiff muscles, otherwise known as spasticity.  Some can be taken as a pill, but it is known to be more effective when taken directly into an area called the intrathecal space through an intrathecal pump.

Intratherapy - pumps and multiple sclerosis
Intratherapy – pumps and multiple sclerosis

The intrathecal pump delivers a small dose directly into the aforementioned intrathecal space, delivering the drug directly to the spinal cord. This is beneficial because a pill travels around the body first, which doesn’t allow the full dose into the spinal canal.

The pump will be programmed specifically for the exact dose a patient needs, and can even give different amounts at different points in the day. For example a patient who is having trouble sleeping could receive more at night in order to sleep through the night. It could also vary from day to day depending on a patient’s schedule, allowing the patient to receive more or less on days where they exercise.

Multiple studies show that it significantly reduces spasticity and spasms, as well as allowing the patient to become more independent. In addition, the pump can make life much easier on the caregiver, as there is no need to worry about taking a medication at certain times.

Basic Home Infusion is a company that greatly benefits patients who have chosen the pump. They will handle 100% of the pump management, including pump refills, dose adjustments, scheduling, bridge bolus and any other issues that may arise. Best of all, you don’t have to leave the comfort of your home, office, school or nursing home.

Patient Talk asks ” Have you used a pump like this to treat your MS?  If so please share your story in the comments section below”

Thanks very much in advance.

COPD sufferers urged not to ignore their symptoms this winter – find out more at our introduction to COPD

Last week saw World COPD Day – an awareness day for a little known pulmonary disease. Almost half (45%) of COPD sufferers in the UK, for example, describe their health as poor or very poor, with nearly the same (47%) suffering from shortness of breath every day.

COPD, or chronic obstructive pulmonary disease, describes a number of conditions affecting the lungs, including emphysema and chronic bronchitis.

World COPD Day is organized by the Global Initiative for Chronic Obstructive Lung Disease (GOLD), together with professionals and patient groups.

COPD Awareness
COPD Awareness

Recent research commissioned by GSK released earlier this year shows that the disease is still poorly understood – both in the number of sufferers in the UK and in the causes of the disease.

The disease can be very tough to live with – more than half (53%) of patients say they cough every day, while 46%[5] bring up phlegm and 47% suffer from shortness of breath.

Furthermore, 70% state that they always carry a rescue inhaler with them, with 29% saying they are sometimes too breathless to leave the house and at other times have to stop for breath after walking for just a few minutes.

1 in 5 respondents said that their health problems affected their ability to perform daily functions (like housework, shopping, childcare etc) by as much as 80 to 100 per cent, essentially taking away all productivity from their day.

It impacts the workplace too, with more than half (59%) of COPD patients who are still in the workplace saying their work productivity had been impaired within the last 7 days by their symptoms. Despite this hardship, 3 in 4 sufferers believe that with proper treatments they can lead a full and active life.

Dr Hamzah Baig spoke with us to look at some of the new research, and explain what COPD is and what we can do to help.

Patient Talk- So what is COPD?

Dr Hamzah Baig- COPD is a condition of the lungs stands for Chronic Obstructive Pulmonary Disease. Describes a number of conditions such as emphysema and chronic bronchitis, patients might suffer symptoms of cough, production of phlegm and shortness of breath and tightness of their chest as well.

Patient Talk- Why have emphysema and chronic bronchitis been conflated in this way?

Dr Hamzah Baig- Well, emphysema and chronic bronchitis are historical descriptors of this particular condition. Emphysema was more about the lung changes that caused the breathlessness in patients. Chronic bronchitis was more of the descriptors some of the symptoms such as the cough and production of phlegm. And as medical sciences advance we realize this is the same condition but often people might refer to them using the slightly older terms.

Patient Talk- What is the difference between the two?

Dr Hamzah Baig- It is mainly a difference between the sub-spectrum of the difference in patients might have but importantly it is the same condition. Some of the primary causes within this country is smoking which causes inflammation and causes damage to the lungs.

Patient Talk- What is the prevalence and incidents of the conditions?

Dr Hamzah Baig- Well it is quite a common condition in this country, I say common almost a million people suffer from the disease. GSK has conducted some research asking patients and asking doctors about this particular disease. Our research shows that actually that maybe a few hundred thousands more of these patients that don’t have the diagnosis, we do know that COPD is one of the top five reasons for admission into A&E in this country. So it is quite an important condition.

Patient Talk- How can the condition develop?

Dr Hamzah Baig- Well, it certainly develops with early on feelings of breathlessness and persistent cough. And if it is untreated and continues to smoke then the lung function continues to deteriorate and they’re able to do less and less. For example, able to walk less far, your ability to deal with things like coughs and colds, changes in the weather gets harder and harder. Eventually you may need to have oxygen actually as a long term treatment so plugged up to an oxygen machine.

Patient Talk- I think you pretty much mentioned smoking is the main cause. What other types of people get it and what other causes are there?

Dr Hamzah Baig- Well smoking is certainly by far the largest cause in this country, there are a few people who is susceptible to it due to genetic causes and in other countries the use of biomass fuels is certainly a big cause by that I mean you know people who live in less well-off countries that are using things like wood and coal in their living area to cook and they are exposed to that day in and day out. So that’s another cause but certainly in this it’s country by far and above smoking.

Patient Talk- What are the main treatments for COPD and how effective are they?

Dr Hamzah Baig- The treatments can include inhale therapy, so treatments deliver by an inhaler. Vaccination is very important part, so is pulmonary rehabilitation which is some exercises and physiotherapy that people manage their condition. And certainly about 66% of people surveyed have had a flu vaccine within the last 12 months, but certainly a little bit more could be done to do that. We also spoke to doctors asking them about what they thought about the treatments that are available for COPD and luckily about 87% think that the outlook is better compared to 10 years ago this is due to a lot of research and new treatments that are coming through.

Patient Talk- What advice would you give for a person just diagnosed with COPD?

Dr Hamzah Baig- Well certainly stopping smoking is a very very big and important one. In our survey we did note that 86% of patients recalled discussing the benefits of stopping smoking with their doctor in the last 12 months. Sticking to their medicines, adhering to the medicines they are given – that’s a big issue amongst patients and so maintaining that regimen and remembering to take your inhaler when you’ve been asked to by a doctor that could really really help some of the symptoms. And if your symptoms do get worse, you find that you’re actually not being able to walk as far as you could before having to make adjustments to your lifestyle and waking up in the middle of the night needing to use our rescue inhaler then please do seek medical help.

7 Things You Should Know about Brain Health

You’re good at taking care of your body, you eat healthy foods, and you exercise, and try to establish a healthy lifestyle. However, are you good at taking care of your brain? This article brings you all the important things you should keep in mind for optimal brain health.


  1. Physical activity is essential for brain health


Brain health
Brain health

Physical activity is important for overall health. It helps you lose weight or maintain the healthy weight you already have, and it’s good for your heart as well. But benefits of physical activity go beyond that, it’s of crucial importance for the optimal brain health. In fact, regular aerobic exercise boosts your daily intellectual performance and significantly lowers risk for dementia. Even just walking for 30 minutes can do the trick.

  1. Losing weight means keeping healthy memory

 What you eat directly impacts your brain as well. After all, your brain requires vitamins, minerals, and other nutrients to function properly. A healthy diet is associated with lower risk for dementia. Furthermore, healthy weight with a low ratio of body fat lowers your risk for memory disorders. And the best thing is you don’t need to buy some supplements or other products to improve your memory. You can do so by consumption of fruits, vegetables, and other healthy foods such as foods rich in Omega-3 fatty acids. Additionally, reduce consumption of alcohol and caffeine.


  1. Challenge your brain to improve focus

 We all experience loss of concentration and focus from time to time, particularly when we study for an important exam or try to finish an important work project. The truth is, healthy brain and focus go hand in hand. To be able to concentrate and focus on everything you do, you have to make sure your brain is healthy and strong to process information. One way to do so is through mental stimulation. To function properly, your brain needs to be challenged. You can train your brain and improve your focus in number of ways, such as:

  • Crosswords
  • Sudoku
  • Puzzles
  • Start with creative part of work or assignment or simply, do something creative e.g. draw, paint, create
  • Turn off all distractions
  • Learn a new language
  • Explore, investigate
  • Take up a new hobby
  • Go to a museum
  • Meet new people.


  1. High blood pressure is equally harmful to your brain as well

 High blood pressure is a quite common condition in which the long-term force of the blood against your artery walls is abnormal. Hypertension affects 74 million Americans, which is 1 in 3 adults. It is also responsible for every six deaths in American adults according to the Harvard Medical School. It is largely believed that high blood pressure has damaging consequences on your heart only.

Because hypertension involves heart and blood vessels, it is classified as a cardiovascular disease, but arteries are essential for the health of all our organs, which means that hypertension can be defined as multisystem disease.  It can impact your brain, kidneys, eyes, and especially the brain. One of the most severe consequences of hypertension is a stroke. Noticing symptoms of high blood pressure and consulting your doctor can save your life.


Symptoms of high blood pressure include:

  • Headache
  • Shortness of breath
  • Nosebleed in some cases.

In some cases, individual doesn’t even experience some symptoms of hypertension that is of extreme importance to control your blood pressure regularly. Furthermore, healthy lifestyle is the best way of preventing hypertension and possibly stroke.


  1. Know how to recognize symptoms of stroke


Learning to recognize symptoms of stroke in yourself or other people is highly important. Getting early treatment can minimize the damage and save your life. Symptoms include:

  • Sudden weakness
  • Sudden problems speaking or understanding
  • Sudden vision problems
  • Sudden dizziness
  • Sudden severe headache.


  1. Persistent dizziness shouldn’t be ignored 

Although dizziness doesn’t always mean something is wrong, in some cases it could be a symptom of the underlying problem. If you experience persistent dizziness make sure you see your doctor who will make a diagnosis and inform you whether the problem is your brain or some other organ in your body.


  1. Reducing stress and positive thinking are brain healthy

 Positive thinking isn’t just an excuse for motivational speakers to earn more money. Thinking positively can have a beneficial impact on your brain. If you believe you have a good memory or that you can improve it, then you will. Scientists explain this phenomenon with the fact that positive thinking reduces stress.

Chronic stress destroys healthy brain cells and disrupts your memory among many other things. Finding your unique way of keeping stress at bay is of extreme importance for your brain health.






To stay functional and healthy, our brain requires healthy lifestyle. Eating healthy foods and regular physical activity can protect the body and the brain from various diseases. Remember to challenge your brain to keep it sharp.



  1. https://www.consumerhealthdigest.com/brain-enhancement-supplements/profiderall.html


Author Bio


Kathy Mitchell was born and raised in the USA. She has done MA in English literature. She loves to write articles on health and beauty. Also she is contributing to consumer health digest since 2011.Her articles are both professional and creative. She loves to read health product reviews online. You can contact her on Facebook and Twitter.




17 Tips to Avoid Wrinkles after Turning 50

By the age of 50, a few wrinkles and fine lines already form on person’s face. But, just because some wrinkles do appear it doesn’t mean we can’t slow down their formation even after we turn 50. This article brings you a few tips about avoiding wrinkles that you should include into your beauty routine.

Causes of wrinkles

Getting rid of wrinkles
Getting rid of wrinkles

First, let’s discuss causes of wrinkles. All causes of wrinkles can be divided into biological factors – the ones we, simply, can’t avoid e.g. natural aging process, genetics etc. and environmental factors, the ones we can control. For example:

  • Exposure to the sun’s damaging UV rays – sun dries out our skin and breaks down collagen which is needed for elasticity of the skin.
  • Lack of hydration – in order to ensure smoothness of the skin you have to stay hydrated. Without hydration your skin doesn’t get moisture, nutrients, and other useful materials that prevent it from drying out and damaging.
  • Smoking and alcohol – reduction of blood supply and one of the most common lifestyle reasons why you have wrinkles
  • Air pollution – polluted air clogs your pores and, sometimes, causes various inflammations as well.
  • Sleeping positions – sleeping on the sides or stomach can cause wrinkles as well, regardless of the material of pillow or pillowcases. These sleeping positions put pressure on your face which in the long run causes wrinkles on cheeks, neck, and chin. Sleeping on your back is the ideal solution.
  • Yo-yo dieting and frequent changes in your weight – when you lose weight and gain lost pounds back constantly your skin stretches and eventually the elasticity of the skin is impaired which makes it unable to return to its previous position.

Types of wrinkles

Not all wrinkles are the same and differentiating wrinkle types can be done in different ways. For example, we have differentiation by their location such as forehead wrinkles, neck and chest wrinkles, and fine lines around eyes, on cheeks, hands etc. Wrinkle types also include static and dynamic wrinkles. Dynamic wrinkles are results of facial movements e.g. wrinkles around mouth due to smiling, forehead wrinkles due to frowning etc. On the other hand, static wrinkles are more severe and they occur without facial movements, usually a result of some serious damage in collagen or elasticity of the skin. Other wrinkle types are:

  • Surface lines – come in form of fine lines or folds on the skin. Most skin care products for treating wrinkles are directed to remove these wrinkles.
  • Deeper furrows – usually irreversible without surgery
  • And wrinkles that occur due to natural aging process.

Avoiding wrinkles

As you have already realized, most wrinkle types occur due to external factors i.e. factors we can control and thus prevent them from appearing or at least slow them down. Here is how to avoid wrinkles after the age of 50:

  1. Avoid sun exposure – sun is the main cause for your wrinkles. For example, about 80% of fine lines and wrinkles on your body, especially face, are the result of long-term sun exposure. Try to avoid staying out for too long, wear layered clothes, and always apply sunscreen before you go out (regardless of the season).
  2. Wear sunglasses – to prevent appearance of fine lines and wrinkles under eyes. Also, wear reading glasses to prevent squinting which causes wrinkles too.
  3. Don’t smoke or drink too much alcohol.
  4. Establish healthy sleeping habits.
  5. Sleep on the back.
  6. Eat seafood, especially salmon, and other foods rich in Omega-3 fatty acids.
  7. Eat fruits and vegetables and other foods rich in vitamins, minerals, and nutrients.
  8. Moisturize regularly by using most effective wrinkle creams.
  9. Don’t over-wash your face – doing it twice a day (morning and before bedtime) is enough.
  10. Massage your legs, arms, even face regularly.
  11. Exfoliate your skin two to three times a week.
  12. Avoid stress.
  13. Avoid eating junk food.
  14. Use olive oil, coconut oil, and honey to bring smoothness and moisture to your skin.
  15. Avoid using skin care products with alcohol or parabens.
  16. Don’t neglect your neck in your beauty routine, whenever you’re massaging your face and body, applying moisturizer, scrub etc. pay attention to the neck too.
  17. Use creams that contain Vitamin C, retinol (Vitamin A compound), hydroxyl-acids, coenzyme Q10, and various plant extracts.


Solvaderm Skin Care

Regardless of your age, 35 or over 50, you still have high chances to slow down appearance of wrinkles and have smooth and nourished skin. The key is to stay hydrated and introduce some lifestyle changes as most wrinkle types are results of environmental factors. With the implementation of these tips, your facial wrinkles or wrinkles around your eyes or cheeks will be reduced.


Watch this video: Want to Get Rid of Wrinkles? You Must Know This



  1. https://www.thebeautyinsiders.com/neck-wrinkles.html
  2. http://balancedbabe.com/anti-aging-treatments-10-home-remedies-for-wrinkles/
  3. http://www.goldenhealthreview.com/different-types-of-wrinkles-and-how-to-prevent-them/


Author Bio

Margaux Diaz is Health and Beauty Expert. She is an inspirational writer and has written numerous Articles related to Health and Beauty. Her main motive is to give information to readers through her Articles and she always feels free to help people by giving them proper guidance regarding Health and Beauty. Connect with her on Facebook and Twitter

10 Healthy Eating Habits People Don’t Know Can Lead to Orthorexia

Eating well is an important part of leading a healthy life. However when you become absorbed by your efforts to stay fit and balanced can lead to the development of orthorexia. You may not know what orthorexia is. No need to worry, we are about to tell you what it is and how it can affect your life.

So what is orthorexia?

Orthorexia - the "healthy" eating disorder
Orthorexia – the “healthy” eating disorder

Orthorexia is an eating disorder. If one does not seek treatment or therapy to counteract this eating disorder it could lead malnutrition and even death.

Individuals with orthorexia spend inordinate amounts of time thinking about and planning their meals, going to extreme lengths to avoid foods that could lead to negative effects when eaten in excess. However, even foods that contain fat and sugar are healthy to eat when eaten in moderation and the body needs both fat and sugar in order function properly. Orthorexia leads individuals to deprave their bodies of nutrition that they need in order to lead a healthy life.

It is a condition that is about what is put into the body but it stems from the mind. Low self-esteem, an extreme desire to achieve high standards of beauty, and obsessive personalities can all lead people to develop orthorexia. It differs from other eating disorders because it is not focused on the amount of food that one eats, rather the type of food that one eats.

One should seek to eat a diet that contains fruits, vegetable, and even supplements to aide weight loss such as Calotren. There are certain behaviors and healthy eating habits that one should be wary of.

  1. Counting your calories

You should be watching what you eat but counting your calories is not altogether necessary. As long as you are aware of the portions that you are intaking and the types of foods that you are eating you don’t need to count the calories that you eat in order to maintain a healthy, balanced diet.

  1. Measuring your food on a scale

Many people use scales in order to weight their food before eating a meal. This is another behavior that can lead to obsessive behavior.

  1. Keeping a food diary

Some keep journals that log every single thing that they eat throughout the day. You should be aware of what you are eating to avoid overeating, and sometimes those who have busy schedules keep food logs to stay organized but this is something that you should be cautious of.

  1. Reading food blogs frequently

Every person is different. Your age, level of fitness, height, and gender can all change the amount of food and types of food that you should be eating. Reading blogs and comparing oneself to others constantly can lead to negative consequences.

  1. Following an excess of healthy eating social media pages

Many of the insecurities that we face today stem from the constant connection that we now have to media thanks to technology. There are social media pages that are specifically dedicated to healthy eating. Overloading one’s mind with these images and mantras is another thing that could possibly lead to orthorexia.

  1. Avoiding all restaurants

When one has orthorexia they will avoid any foods that are not prepared by them because they do not have control over the ingredients that are in the food they are eating.

  1. Thinking of measures to improve your diet all the time

As previously mentioned, orthorexia leads to obsessive behavior and part of this is one’s mind being constantly on the food that they are eating and the effects that it has on their body.

  1. Making vows to cut out certain foods

If something is detrimental to your physical health then one could limit the intake of certain foods, but a person who is fixated on their diet may cut them out completely.

  1. Constantly researching foods

This is another trait that characterizes orthorexia or may lead to sudden weight loss. Wanting to know exactly what is in the food and how it will affect the body.

  1. Seeking to cut out all foods with fat and sugar

An individual with healthy eating habits will seek to manage their diet, but cutting out all foods that have fat and sugar could potentially lead to orthorexia.




Author Bio

Willo Conner is a Health and Wellness Expert. He loves to write on a variety of topics such as joint health, weight loss, beauty and skin care for blogs and online publications sites, also loves latest technology, gadgets fashion and style. Willo also takes pleasure in riding bikes, likes to eat, especially the fresh veggies and organic food. Follow him here – Facebook, Twitter, Google+


How does your gut feel? Expert digestive health tips

Watch our video featuring nutritionist, Ella Allred for helpful tips and advice on how we can keep our digestive systems healthy for everyday life.

Digesting our food adequately is vital for the absorption of vitamins and minerals which are required for all processes in the body. Improving digestion and repairing the lining of the gut (which can become damaged) is also key for increasing a feeling of energy and vitality.

Nutritionist Ella Allred shares her professional advice with us on the effects that a bad diet, stress, and other elements may have on our bodies. These symptoms can include bloating, slow metabolism, pain and stiffness, increased allergic reactions and other symptoms. She also shares remedies to help us avoid digestive discomfort.

Here are some steps to take to help your digestive system –

1. Feed it properly – Your digestive system is like a piece of fine machinery. Many different parts work together to process food. In order to get the maximum benefit, make sure the type of food you put into it is the best quality. We want the best digestive system so use the best fuel! To improve digestive health and maintain it, it is important to eat a balanced and varied diet.


Diets for weight loss
Diets for weight loss

Think vegetables! – Vegetables are packed full of nutrients to help your digestive system function properly. Focus on eating plenty of dark-green leafy vegetables such as broccoli, spinach and cabbage.

· Dried fruit, such as dates, figs, and prunes are good sources of dietary fibre. Fibre helps your digestive system function properly.

· Beans and legumes – if you don’t have time to cook dried beans, buy canned but make sure you rinse them thoroughly before cooking. Lentils and split peas are less gas-forming than other legumes.

· Ground flaxseeds are a gentle laxative.

2. Address any food allergies/sensitivities. Food sensitivities are behind many digestive disorders. Some people have an adverse reaction to certain foods which can place a stress on the digestive system. If you think this could be something you are suffering from, try keeping a food diary and match this with any symptoms. You could also consider an elimination diet whereby you remove certain foods from you diet for a while to see if symptoms improve. A food allergy test is also available.

3. Get enough water – Insufficient water intake is a primary cause of constipation. Carry a large bottle of water around with you and sip throughout the day.

4. Increase good gut bacteria – Not all bacteria is bad! There are over 400 different kinds of bacteria and yeasts in the digestive system. Of these, the bacteria Lactobacillus acidophillus and Bifidobacterium bifidum are considered good live bacteria because they can help to maintain intestinal health. Consider a good quality live bacteria supplement and eat yoghurt which contains live bacteria.

5. Practice Mindful Eating – Eat slowly and savour every bite.

6. Chew Chew Chew! – Digestion begins in the mouth so thoroughly chew each and every bite of food. Take smaller bites and put your knife and fork down between bites.

Top 7 Healthy foods that helps in Brain Enhancement – from Annie Lizstan

Provasil was a darling to me and it really turned my life around to the better. If coupled with the right nutrition and exercise, it can be your breakthrough as well. So, which are the right foods for memory? Read on to find out.

  1. Almonds

Perhaps it is the most conventional and famous brain food thus far. It came in handy during my exams and I took fistful of it during examination days. In deed it is true what they say about it being a super brainfood.

  1. Blueberries

Pescheria (fish market), Rialto Markets, Venice
Pescheria (fish market), Rialto Markets, Venice
These luscious and abundant blue gems are great natural sources of antioxidants. The feel-good factor about blueberries is that they’re welcomed by the taste buds too. Savor them with your tongue and make the brain thank you for them.

  1. Apples

An apple a day keeps the doctor away. The good old adage is quite right. Apples are packed with high levels of quercetin, which acts as a natural antioxidant that has shown great benefits against Alzheimer’s disease.

  1. Green leafy vegetables

Spinach, Broccoli, and other cruciferous vegetables have high levels of essential vitamins that come in handy when combating the buildup of toxic substances in the brain.

  1. Carrots

Bunnies’ favorite. They are a huge source of beta carotene, vitamin C and the B vitamins that slow down signs of ageing and have been linked to improved memory.

  1. Fish

They are not as bad as they smell. They contain high levels of essential omega-3 fatty acids that are beneficial for your body and help keep inflammation at bay and prevent high cholesterol buildup. These fatty acids have been associated with improved cognitive function.

  1. Eggs

These are very rich in Vitamin E, omega-3 fatty acids and B vitamins. B vitamins are known to prevent inflammation and play a crucial role in new brain cell development.

Top 4 Healthy Foods to Boost Your Brainpower

For the better part of my life, I have struggled with several cognitive impairments as I used to call them. This ranged from loss of memory, lack of concentration and focus, mental fatigue among many other unimaginable mental bad news. My life turned around when I really needed it to.

I had sat for my SAT exams back to back without success. Every time I failed I would apply for the next issue because I am not a quitter, what I didn’t know is that when you do the wrong thing so many times, you become an expert in failure… so I change my approach. I took the problem head on. My head was the problem.

I took Provasil brain enhancement supplement for six months prior to taking my last attempt on exams. I took the supplement diligently and without failure; day in day out. I was so determined that I had an application on my phone that reminded me to take the supplement. After the six months of Provasil and revision, I took my exams and scored almost double my previous highest score. It was mission accomplished.

Key ingredients of Provasil

Provasil contains a blend of natural ingredients that have been proved to have beneficial effects on the human brain and general health. These ingredients include; Vitamin C, Folic Acid, Vitamin B12, Biotin, Phosphatidylserine, L-Glutamine, Resveratrol, DHA, Choline Bitartrate, L-Tyrosine, N-Acetyl Carnitine, Bacopa, Ginkgo, Phosphatidycholine, Asian Ginseng

Benefits of Provasil

  • It is recommended by professionals for the rehabilitation of Alzheimer’s disease
  • It is an all-natural formula
  • Has benefits in several areas of cognitive health
  • The official product comes with a money back guarantee
  • There are numerous positive customer testimonials
  • All ingredients are listed and explained

Disadvantages of Provasil

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Author Bio

Annie Lizstan works as a health and beauty consultant for online websites and an independent researcher by profession. She had completed her studies from university of Arizona and live in Wasilla, Alaska. She always like to explore her ideas about health, fitness and  beauty . In her recent period ,she got an opportunity to explore brain health category and brain health supplement Neuroflexyn .She has experience researching as a passion as well as profession. You can also connect with her on Facebook, Twitter and Pinterest.

Fragile X – the most common genetic cause of Autism Spectrum Disorders. Find out more here!

Having spent the last six years of my life very closely involved with the autism community I often cannot see the wood because of the large forest surrounding me. Let me explain. Out son, John, has moderate ASD – indeed his autism has been described as “classic”. You know the sort of thing all the triad boxes ticked.

Which means that I have often ignored other types of autism and similar conditions on this blog.

Well today I want to rectify this. In this blog post we would like to focus on a condition related to autism called Fragile X Syndrome. They are related in so far as around 50% of children with FXS also have a diagnosis of autism. So I’d like to share the brilliant infographic below. If you could share it on I would be very grateful.

As you may know Fragile X Syndrome which is also known as Martin–Bell syndrome or Escalante’s syndrome is the most common genetic intellectual disability. According to most figures it affect 1 in 4,000 boys and 1 in 6,000 girls. Around 50% of people with FXS will also have a diagnosis of autism. There are also high rates of ADHD within the Fragile X community.

That being said one of the best ways of increasing awareness, acceptance and understanding of a condition is to get people to share their stories. It would be great if people with FXS or their loved ones would consider telling your story in the comment section below. Anything you would like to share will be of great interest but you might like to consider the following question:-

a) Do you have FXS or what is your relationship to a person with Fragile X Syndrome?
b) What were the earliest signs and symptoms of Fragile X Syndrome?
c) What treatments and therapies were used and how effective were they?
d) How many people in your family have Fragile X?
e) What one bit of advice would you give to a family who discovered they were carrying FXS?

Thanks very much for your help and can we ask you to share this blog post and infographic once again?

Fragile X Infographic
Fragile X Inforgraphic by the National Fragile X Foundation – See more at: https://fragilex.org/2013/foundation/fragile-x-infographic/#sthash.toNC99S0.dpuf


The skin is the outer covering of the whole body, and it is important to take care of it. A daily skin care routine is imperative for people who want to have a gorgeous and radiant look all the time. This is because the products and care given to the skin will help to determine the final results of how the skin will look. The simple ways of taking care of the skin will involve:

Have a routine


It is important to have a daily routine with the steps that are important to take care of the skin. Skin experts encourage individuals to have a personal list of the daily skin care routine that they use. This helps one to ensure that all the steps are done in the right way.

Wash the face

It is important to wash the face at least twice a day i.e. in the morning and before going to bed. This is even in cases where one washes in the morning, and they are not wearing any makeup. There are many germs and toxins that come into contact with the skin during the day. The face is more affected because it remains exposed throughout the day. People who wear makeup should remove it strictly before going to sleep to prevent it from clogging the pores and causing acne on the face. Washing is important, but it is not advisable to scrub the face as this can lead to chapping of the skin.

Use the right products

It is important to be careful about the products that one applies on the face. The right anti-aging products and the best skin brighteners will keep the face glowing and radiant for e.g Meladerm. It is advisable to apply an anti-aging cream when going to bed as this will continue working on the face as you sleep. The right products will work well on a clean face especially at night when one is without makeup.

Hydrate the skin

A night time lotion or cream is important to keep the skin well hydrated. It is important to slather the skin with a lotion immediately after birth to prevent it from excessive dryness. Proper hydration will also lead to longer and thicker eyelashes, and this will make one look more radiant. In addition to moisturizing the skin, it is important to take water daily at least eight glasses. Taking the right diet will also help to keep the skin in good condition and prevent symptoms of high blood pressure and other conditions.

Using a mask

There are many skin care masks that are available, and some are good for night time. The masks are loaded with nutrients and antioxidants that help to nourish the skin. The masks that are meant for night time are well suited for the night, and they do not mess the pillowcases. There are also others that are good for the day.

Sleep on the back

Sleeping on the stomach or the side will smush the face on the bed or the pillow and this can easily lead to the development of wrinkles. Sleeping on these sides will also remove the moisturizer and rub the face of its important nutrients. The skin experts encourage people to sleep on their back to prevent the early and premature development of wrinkles. It is advisable to practice sleeping on your back, and this will become a routine in no time. People who are just not able to sleep on their back are advised to use pillowcases made of satin as it does not smush the face as much as the other materials.

Proper health precautions

It is important to take the necessary skin care precautions to avoid the development of skin conditions. Most skin conditions are caused by bacteria and the presence of toxins on the skin. Practicing skin protection entails taking good care of the skin and being on the lookout for the things that come into contact with the skin. This helps to reduce the chances of the skin coming into contact with germs. It is also advisable to avoid touching the face with fingers and other items like telephone receivers. It is important to avoid sharing drinks with other workmates or friends as this can lead to the transfer of infections from one person to another.


It is important to take care of the skin for one to glow and look radiant. Having a routine for daily skin care is very important as it helps to prevent the occurrence of acne, skin conditions and other symptoms of high blood pressure and other chronic conditions. This article explains the seven simple ways of every day skin care.

Author Bio

Kathy Mitchell was born and raised in the USA. She has done MA in English literature, and she loves to write articles on health and beauty. She loves to read daily online magazine on health and beauty. Also, she is contributing to consumer health digest since 2011.Her articles are both professional and creative. You can contact her on Facebook and Twitter.