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Ease Sciatica, Lower Back, and Hip Pain With These 11 Piriformis Stretches

Sciatica pain is a serious health issue, characterized by intense, debilitating pain, tingling, numbness, and inability to properly move or do even the simplest activities during the day. The pain and discomfort stretch all along the sciatic nerve, down to the feet.

It can be caused by injuries, ruptured disc, spinal stenosis, psychical inactivity, etc. Yet, the pain can be effectively relieved due to a combination of useful body stretching exercises.

Unfortunately, the pain may spread to the lower limb and the feet. This happens because the femur and the spine are connected with the help of the sciatic nerve.

Moreover, the piriformis syndrome is a common issue that occurs when the sciatic nerve goes through the muscle, causing pain in the lower back and the hips.

Numerous people commonly use painkillers to soothe the pain, but these can cause numerous severe side-effects.

However, a set of specific stretching exercises can help you treat the pain and discomfort in a completely natural and safe way. Health experts claim that such exercises can externally rotate the hip to relieve the condition. Yet, remember that you should warm-up with walking.

The following 11 exercises will help you relieve hip, back, and sciatica pain:

Supine Piriformis Stretch

Lying on the floor with the knees bent, cross one leg towards the chest, and hold the knee with one hand. Hold the ankle with the other, draw the leg upfront, and hold for half a minute.

Supine Piriformis Side Stretch

Lye on the floor, with the back straight, and the legs flat on the floor. Tilt the painful leg, put the foot on the outside of the other leg, close to the knee, and drag the knee across the middle line of your body.

The shoulders and nips should remain in the same position on the floor. Hold for 30 seconds, and do the same with the other leg. Do 3 repetitions.

McKenzie Press Up

Rest a few minutes while lying on the floor, with the face down. Then, place the elbows on the floor to lean on, inhale deeply, and hold. Go down again, and relax for a few more minutes.

Standing Piriformis Stretch

Stand up, and place the affected leg over the knee of the other. Lower the hip at 45 degrees, tilt the body, and extend the arms to align them with the grounds. Hold for a minute with the spine straight. Repeat with the other leg.

Outer Hip Piriformis Stretch

While lying on the ground, bend the affected leg, while keeping the foot close to the knee of your other leg. Curl the leg to the opposite side, touching the floor with your knee, and extend the left leg.

Place the right hand on the knee while lifting the left hand. Try to touch the ground with the shoulder, and lower the arm in the opposite direction of the knee. Hold for 20 seconds, and repeat with the other leg.

Side-Lying Clam

Start lying on the side of the affected hip, and tilt the legs back in order to form an L shape, while the legs are parallel and one foot is over the other. The hip should be elevated and the spine straight. Lift the top knee and hold for a few seconds. Do 15 repetitions.

Hip Extension

Start with the knees and hands on the floor, and the hands aligned with the shoulders. Tilt the knees, and lift the painful leg, and lower it. Repeat for 15 times.

Long Abductor Stretch

Sit and extend the legs out and far apart. Bend the body upfront, and place the hands on the ground, in an attempt to touch the floor with the elbows.   Hold for 20 seconds.

Short Adductor Stretch

While sitting, with the feet in front of you, use the left hand to hold the right foot ankle, and the right hand to hold the opposite foot ankle. Push down the knees, and hold for half a minute. Wave with the legs for 10 more seconds.

Bottom Stretch for the Piriformis Muscle

Start on all fours, with the foot of the painful leg under the stomach. The, curl it towards the opposite side, near to the hip, and the knee should be directed toward the shoulder. Touch the floor with the forehead. The pelvis should remain straight, and you should extend the other leg. Push the hips toward the floor, and hold for 30 seconds. Repeat 3 times.

Seated Stretch

Sit on a chair, with the painful leg crossed over the other one. The chest should be upfront, and the back straight.  Take 2 breaths, and bend slowly. Hold for 30 seconds, and repeat with the other leg.

Signs Of Vitamin B12 Deficiency You Should Never Ignore

Over the years, the body loses its ability to properly absorb vitamin B12. The role of this vitamin is to help the production of red blood cells and DNA.

Yet, the human body cannot make it on its own, so we need to consume it through dietary sources. This is the reason why there are numerous people who suffer from vitamin B12 deficiency.

Moreover, it can also be a result of an imbalance of gut bacteria or medication given during chemotherapy. These are the symptoms of this health issue that you need to know in order to be able to act on time and prevent additional complications:

Fatigue- If you are feeling tired even after getting 8 hours of sound sleep, you might suffer from this deficiency. The low red blood count reduces the amount of oxygen carried throughout the body, leading to tiredness.

Dizziness: Low vitamin B12 levels can lead to frequent episodes of dizziness and vertigo

Pins and needles: Low oxygen levels in the body can lead to a feeling of electric shock waves and numbness

Shortness of breath: This is another symptom of pernicious anemia, caused by a B-12 deficiency

Mood changes, anxiety, depression: Due to the reduced levels of serotonin and dopamine

Difficulty walking: Chronic B-12 deficiency can cause damage to the nervous system, which affects the way one walks and moves.

Heart palpitations: The reduced red blood cells and hemoglobin often cause heart palpitations

Hair and nail issues: Due to the deficiency in this vitamin, the hair may become prematurely grey or fall out, and the nails can turn brown-gray.

Memory loss: The insufficient amount of red blood cells reduces the flow of oxygen and this causes foggy memory

Weak muscles: The muscles feel weak since they need oxygen, and the lack of this vitamin impedes its proper transfer throughout the body.

Red, Smooth Tongue: The little bumps on the tongue, called papillae, are lost in people suffering from B12 deficiency, leading to loss of taste.

Eye Issues: Severe vitamin B12 deficiency can damage the optic nerve and plug up the blood vessels directly in the retina, leading to blurry vision, double vision, or even vision loss.

Pale Skin: The release of bilirubin due to the breakage of red blood cells makes the skin yellowish.

In order to optimize vitamin B12 levels in the body, you need to make the needed dietary and lifestyle changes:

  • Increase the intake of vitamin B12 sources, such as fish, chicken, and lamb, as well as chicken and beef liver
  • Take vitamin B12 supplements, such as Methylcobalamin and Cyanocobalamin
  • Avoid inflammatory foods, like fried, fast foods, packaged foods, food additives, and low-quality meats
  • Take high-quality probiotics, like kefir, dark chocolate and kombucha.

The Ginger, Apple, and Lemon Mixture Flushes Pounds of Toxins from the Colon

A toxic colon can be the reason behind numerous health issues and serious health problems, including constipation, hemorrhoids, diarrhea, GERD, and inflammatory bowel disease.

An average person can have 10-15 pounds of fecal matter in the colon without extra body weight, but if these deposits increase due to allergies or stress, the function of the colon is gravely impaired.

The waste buildup leads to colon toxicity, which results in balance disorders, various chronic problems, and digestive issues.

The accumulated deposits of fecal matter in the colon can lead to numerous health issues, such as:

  • Poor heart function
  • Poor sleep
  • Premature aging
  • Poor absorption of vitamins and other nutrients
  • Dehydration
  • Weight gain
  • Muscle weakness, fatigue, and low energy
  • Skin issues and conditions
  • Worsened medical conditions due to the presence of parasites and bacteria
  • Lung irritation

This is the reason for the importance of colon cleanses. They boost overall health and offer the following health benefits:

  • Make the digestive system more effective and prevent digestive issues
  • Boost nutrient absorption
  • Prevent constipation and maintain regularity
  • Lower the risk of irritations, hemorrhoids, and varicose veins
  • Lower the risk of colon cancer, polyps, and cysts
  • Rejuvenate the body and prevent skin issues
  • Fight chronic fatigue and tiredness, and boost energy levels
  • Improve circulation
  • Improve sleep quality and relax the body
  • Boost concentration and alertness
  • Help weight loss
  • Boost fertility
  • Maintain a healthy pH balance in the bloodstream

The following colon detox recipe will help you boost the function of the colon, and prevent the symptoms listed above.

Here is how to prepare it:

Lemon – Ginger – Apple Colon Cleanse


  • 1 tablespoon of organic ginger juice
  • 1 cup of organic apple juice
  • 2 tablespoons of fresh lemon juice
  • ½ a teaspoon of sea salt
  • ½ a cup of purified water


In a saucepan, heat the water and as soon as it boils, remove it from heat. Add the sea salt, and stir. Then, add the remaining ingredients.

Then, drink a glass of the drink every morning, as soon as you wake up, on an empty stomach. Make sure you drink plenty of water during the day.

The effectiveness of this remedy is due to the medicinal properties of its ingredients.

Ginger is rich in anti-inflammatory and anti-spasmodic constituents, like gingerols and shogaols, that have a positive effect on the gastrointestinal system. It will also fight bloating help digestion, boost circulation, and help the cleansing of toxins.

Apple juice will improve the healthy function of the colon, while the citric acid in lemon juice will boost digestion and help the secretion of digestive juices.

The salt will trigger the detoxification and help digestion.

For best effects, we suggest the following useful tips before starting a colon cleanse:

  • Make sure you do not eat at least 12 hours before the colon cleanse
  • Make sure you consume plenty of pressed juices from fruits and vegetables prior to the colon cleanse
  • During the cleanse, avoid specific types of foods that can be hard to digest or contain toxins and chemicals

The Essential Oil That Slows Aging, Stops Stomach Ulcers & Treats Hypothyroidism

Myrrh is native to Egypt and has been valued and used for centuries, since biblical times. Myrrh is mentioned 152 times in the Bible, and it was one of the three gifts given to the baby Jesus by the three wise men.

In that time, it was used as a natural remedy, spice, and a way to purify the dead. The essential oil of myrrh is extracted from resin.

It has been a popular traditional healing remedy for millennia and was commonly used in various therapies and religious ceremonies. During the history, it was used as a food flavoring, as fragrance, for embalming, as a hay fever treatment, and as an antiseptic to clean and treat wounds, and stop the bleeding.

This oil is popular until modern times, and it is commonly used to treat various ailments, mostly due to its powerful antioxidant activity and the potential anti-cancer properties.

It has a smoky, sweet or even bitter smell, and a yellowish, orange color. The word “myrrh” comes from the Arabic “murr” meaning bitter.

The main components of this essential oil are terpenoids, sesquiterpenes, alpha-pinene, cadinene, limonene, cuminaldehyde, eugenol, cresol, heerabolene, acetic acid, and formic acid.

Its two primary active compounds, terpenoids and sesquiterpenes, offer strong anti-inflammatory and antioxidant effects. Sesquiterpenes ensure our balance and keep us calm, by affecting the emotional center in the hypothalamus, and both offer amazing antibacterial and therapeutic benefits.

The myrrh essential oil has strong antimicrobial, antiseptic, immune booster, astringent, expectorant, antifungal, stomachic, anticatarrhal, diaphoretic, vulnerary, circulatory, tonic, anti-inflammatory, antispasmodic, stimulant, and carminative properties.

Here are 12 of the health benefits of myrrh oil:

Fights Infection and Inflammation

Myrrh oil has strong antibacterial, and anti-inflammatory properties. Therefore, pour a few drops to a cold compress and apply it to the affected or inflamed area.

Fights Fungal Infections

Myrrh essential oil is a powerful fungicide and can be used both, internally and externally, to fight fungal infections.

Treats Digestive Problems

This oil destroys parasites and relieves tummy troubles, like indigestion, upset stomach, and diarrhea.

Boosts Perspiration

Myrrh essential oil boosts perspiration and cleanses the skin pores and body by eliminating toxins, extra salt, and excess water.

Helps Heal Ulcers

This essential oil boosts the function of white blood cells, reduces the risk of stomach ulcers, and accelerates their healing.

Relieves Spasms

This oil relieves muscle cramps, as well as muscle and joint pain.

Helps Prevent Gum Disease

The anti-inflammatory and antibacterial properties of myrrh oil soothe gingivitis and treat mouth ulcers. Use it as a mouth rinse, and it will also fight bad breath.

Treats Hypothyroidism

Myrrh reduces the stress on an overworked thyroid and naturally reduces the symptoms of hypothyroidism.

Relieves Upper Respiratory Problems

It has powerful expectorant that eliminates phlegm and excess mucus and relieves congestion from the respiratory tract. You can inhale it or diffuse to treat common colds.


Myrrh oil has potent antioxidant properties and thus slows down the aging process and rejuvenates the skin. Before you apply it to the skin, you should dilute it with some carrier oil, like coconut, jojoba, or almond oil.

Air Freshener

To freshen up the air and add a rich fragrance, blend it with some other essential oils, like lemon, grapefruit, or bergamot oil.

List of 20 Foods You Should Eat Daily for Clean Arteries

Cardiovascular issues affect millions of people around the world, and clogged arteries are one of the main causes of these problems. Blood vessels carry nutrients and oxygen from the heart to the rest of the body, so they need to be strong, flexible, elastic, and free of deposits.

Yet, when they get clogged and narrowed due to the accumulated deposits of cholesterol and fat, and condition known as atherosclerosis, the flow of blood that goes through the arteries is significantly reduced. This is usually caused by a poor diet and bad lifestyle habits.

To prevent such issues, you should increase the intake of the following foods that maintain the flexibility and function of the arteries:

  1. Asparagus

Asparagus cleans the arteries, prevents the formation of blood clots, and lowers the blood pressure. The high vitamin B content lowers the levels of homocysteine and C-reactive protein. Moreover, it stimulates the production of glutathione, which fights inflammation and prevents damaging oxidation that might cause to clogged or blocked arteries.

Asparagus also contains vitamin K which prevents hardening of the arteries and ensures calcium is out of the arterial linings.

  1. Garlic

Garlic is a rich source of antioxidants that prevent free radical damage and effectively cleanses the arteries. The regular consumption of garlic lowers the LDL cholesterol levels in the blood, boosts the blood circulation, prevents the hardening of the aorta, and widens the blood vessels.

According to the findings of a 2016 study published in the Journal of Nutrition, aged garlic extract helps in reducing coronary plaque volume in patients with metabolic syndrome. Therefore, add it to various meals, and eat 1-2 cloves of raw garlic every morning on an empty stomach.

  1. Turmeric

The active ingredient in turmeric, curcumin, supports heart health and offers powerful anti-inflammatory and antioxidant properties. Curcumin prevents blockages in the arteries and lowers the LDL cholesterol levels.

  1. Pomegranates

Pomegranates are rich in antioxidants, reduce the fatty deposits in the arteries, and stimulate the body’s production of nitric oxide, which keeps the healthy flow of blood and the arteries open.

This prevents the accumulation of plaque and the formation of blood clots in the arteries.

Their powerful atheroprotective effects reduce oxidative stress and inflammation in the vessel walls. You should eat a few fresh pomegranates on a daily basis, and drink a glass of freshly extracted pomegranate juice once daily.

  1. Salmon (or Other Fatty Fish)

Fatty fish like tuna, salmon, mackerel, herring, are abundant in omega-3 fatty acids, and their regular consumption lowers the risk of heart disease by decreasing inflammation and lowering triglyceride levels. Moreover,  it may even elevate the HDL levels.

  1. Persimmons

Persimmons are rich in polyphenols that lower the levels of LDL cholesterol and triglycerides.

  1. Green Tea

Green tea is high in catechins, which are antioxidant plant phenols which inhibit the absorption of cholesterol during digestion.  The regular consumption will reduce the blockage of the arteries, improve the blood-lipid levels, support cardiovascular health, boost metabolism, and help the weight loss process.

  1. Avocados

Avocados are rich in healthy fats and other important nutrients which lower LDL and elevate HDL levels. Moreover, they are also high in vitamin E, which prevents cholesterol oxidization, folate, which lowers homocysteine levels in the blood, and potassium, which lowers blood pressure.

  1. Broccoli

Broccoli is loaded with vitamin K, which prevents calcification or hardening of arteries. Broccoli is rich in antioxidants and vitamins that prevent oxidation of LDL cholesterol, and fiber, which stabilizes blood pressure and lowers stress that might cause tears in arterial walls.

  1. Spirulina

This blue-green algae relaxes the artery walls and normalizes blood pressure. Moreover, it supports the function of the liver to balance the blood fat levels.

  1. Cinnamon

Cinnamon is rich in antioxidants that lower bad cholesterol levels, reduce fats in the bloodstream, and prevent plaque buildup in the arteries.

  1. Cheese

Cheese lowers blood pressure and the consumption of three servings a day of low-fat dairy effectively lowers the systolic blood pressure, as found in studies.

  1. Watermelon

Watermelons contain a powerful amino acid, L-citrulline, that lowers blood pressure and helps the production of nitric oxide, that widens blood vessels.

  1. Apples

Apples are rich in pectin, which is a type of fiber that lowers bad cholesterol levels in the bloodstream. Moreover, they are high in flavonoids that lower the risk of heart disease and other cardiovascular conditions. Magnesium and potassium in levels lower high blood pressure.

  1. Spinach

Spinach is abundant in nitric oxide, which prevents contraction of the arteries,  plaque, and blood coagulation, and thus lowers the risk of strokes and heart attacks.

Spinach is rich in vitamins C and A, which prevent bad cholesterol from adhering to the arterial walls, as well as potassium and folic acid, which lower high cholesterol and blood pressure.

  1. Chia Seeds

Chia seeds are the richest source of omega-3 fatty acids. They are also high in fiber, and lower high blood pressure and bad cholesterol levels, and keep the arteries clean.

  1. Cranberries

Cranberries are rich in antioxidants that lower LDL and elevate HDL cholesterol levels. The cranberry juice is actually the richest fruit juice in terms of antioxidants.

  1. Olive Oil

Olive oil has been found to lower the risk of stroke and other health issues. However, according to Megan Madden, a registered dietitian in New York, NY,  ” although it’s a healthier option, remember to use these oils sparingly, as all fats still contain the same number of calories.”

  1. Nuts

Monosaturated fats in nuts lower the levels of bad cholesterol in the blood and reduce the risk of strokes and heart disease. Madden says: “Almonds are very high in heart-healthy monounsaturated fats, vitamin E, and fiber, while walnuts are a great plant-based source of an omega-3 fatty acid called alpha-linolenic acid.”

  1. Orange Juice

Studies have shown that the consumption of two daily cups of 100-percent orange juice lowers diastolic (resting) blood pressure and improves blood vessel function.

  1. Flaxseeds

Flaxseeds are loaded with alpha-linolenic acid (ALA), and clean the arteries, lower blood pressure, fight inflammation, and improve heart health.

The Magic Onion: Things You Didn’t Know Onions Could Do

Onions are commonly added to numerous traditional meals all around the world, and despite their distinctive flavor and delicious taste, they have powerful medicinal properties.

Onions are rich in sulphur, which provides strong antibiotic and antiseptic properties, boost the immune system, and are one of the best natural vomiting remedies.

They treat common colds and the flu and relieve coughs, bronchitis, and respiratory infections. Moreover, the high amounts of the antioxidant Quercetin in onions prevent free radical damage, and along with sulphur, regulate blood sugar, cholesterol levels, and prevent arthritis, and heart disease.

Here is how to use onions to treat various ailments and health issues:

Vomiting- Grate a white and yellow onions, squeeze the juice, and wrap them in a cheesecloth. Brew some peppermint tea, and leave it to cool. Next, drink 2 teaspoons of the onion juice and wait 5 minutes, and then drink 2 teaspoons of the cool peppermint tea. Repeat several times to treat the vomiting, and you will need about 15 minutes to soothe nausea as well.

Fever- Rub some coconut oil on the bottom of the feet, and then place onion slices on the foot arch. Wrap the feet, and put on socks. This will detoxify the body and treat fever.

Breakup chest congestion- Prepare a paste by mixing crushed onions with some coconut oil, and apply it on the chest. Cover with a towel, and put on your top.

A cough- Peel the onion, slice it in half, and cover the halves with brown sugar. After an hour, you can eat the halves to relieve a cough.

Cuts- The transparent film of the skins of onions has powerful antiseptic properties, and immediately stops the bleeding

Make Skin Glow- Mix 2 tablespoons of gram flour, 1 1/2 tablespoons of onion juice (freshly extracted), 1/2 teaspoon of milk, and a pinch of nutmeg, and apply the paste on the skin and neck to make it glow.

Fight The Effects of Aging-Massage the skin with fresh onion juice to boost blood circulation and

Reverse Gray Hair- add 5 onions to a liter of water and boil for about 10 minutes. Then, strain, leave it to cool, and apply the mixture to the scalp along with the shampoo.

Treat freckles- Rub onion slices on the freckles to reduce their appearance and eliminate them

Hair loss- To stop hair loss, and stimulate the growth of the hair, rub some onion juice on the scalp

Purify the air- On several plates, place onions slices, and put them all around the house to cleanse the air from viruses and bacteria.

Ear pain/infection– In a sock, place the chopped chunks of an onion, tie it, and place it on the painful ear.

Colic- The Cherokee Indians boiled some diced yellow onion in water, left it too cool, strained it and gave the babies a teaspoon on every hour to treat the symptoms.

Here are some of the health benefits of the consumption of onions:

--    Improve Immune System

--    Promote Respiratory Health

--    Improve Heart Health

--    Enhance Eye Health

--    Lower Blood Sugar Levels

--    Improve sleep

--    Helps digestion

--    Improve bone health

--    Increase energy levels

--    Relieve menopause symptoms

--    Reduce oxidative stress

--    Boost brain health

--    Improve oral health

--    Prevent the formation of blood clots

--    Improve Sexual Health

Start consuming and using onions on a daily basis, and you will reap all their benefits!

If You Suffer from Diabetes, Hair Loss, Heart Problems and Joint Inflammation Try This Powerful Fruit

Tamarind fruits are native to Africa and Asia, and are commonly used in the Indian cuisine. Their cultivation of tamarind has now spread to most of the warmer, drier regions of Mexico and Asia, as well as India and Sri Lanka.

These fruits have a distinctive flavor and offer a myriad of benefits for the health.

Here are several reasons why you should start eating these fruits more often:

Inflammation within the joints and connective tissues

As the years are passing by, we all start to suffer certain issues due to inflammation and pain inside the connective tissues. Yet, this fruit has powerful anti-inflammatory properties that soothe the pain and protect the connective tissues, as well as antibacterial properties that prevent infections. This fruit is full of nutrients that boost the immune system and detoxify the body.

Improves eyesight

The high vitamin A content of these fruits improves the eyesight and lowers the risk of age-related macular degeneration and other eye issues.

Treats hair loss

Tamarind is one of the best anti-hair loss natural treatments. Boil it in some water until it softens, strain, and use the mixture to rub the scalp for a few minutes. Then, leave it to act for an hour, and rinse with lukewarm water.

Treats diabetes

This fruit is highly beneficial since it effectively regulates blood sugar and treats diabetes.

Supports heart health

This fruit is full of essential minerals and vitamins that support the heart health. Moreover, the high fiber content regulates cholesterol levels and prevents various heart issues and heart disease. The ancient Ayurvedic medicine has used this fruit to boost cardiovascular health for centuries.

Here are some additional benefits of the consumption of tamarinds:

  • Tamarind prevents cancer
  • Regulates cholesterol levels
  • Treats constipation
  • Has potent antiseptic properties
  • Tones and moisturizes the skin
  • Eliminates the dark rings around the neck
  • Helps weight loss
  • Soothes mouth ulcers
  • Stimulates blood circulation
  • Soothes pain
  • Reduces fever
  • Helps digestion and prevents digestive issues
  • Is beneficial during pregnancy
  • Treats malaria
  • Treats Bilious Disorders
  • Purifies blood
  • Treats Jaundice
  • Boosts respiratory health
  • Treats piles
  • Improves the function of the nerves
  • Lightens Skin
  • Exfoliates the skin
  • Treats cellulite
  • Treats acne
  • Eliminates pigmentation
  • Has potent anti-aging effects

These benefits of tamarind have been well-studied and confirmed.

Therefore, try to consume this delicious, sour and sweet fruit as much as possible, and you will enjoy its incredible culinary and medicinal properties!

Grandparents Who Babysit Are Less Likely To Develop Dementia And Alzheimer’s

Being a grandparent is a real blessing, and many people enjoy the benefits of their new status. Grandchildren are cute, and grandparents have the opportunity to ‘raise’ the babies as if they were their children. However, babysitting turns out to be more than a blessing, as confirmed by the latest studies.

The journal of the North American Menopause Society confirmed that grannies who babysit their grandchildren managed to have higher scores on their cognitive stress. This wasn’t the case of grandmothers who don’t babysit their grandchildren.

But, scientists confirm that moderation if of utmost importance. Believe it or not, grandparents who babysit the babies of their children have low scores on the same test.

Although the whole theory of babysitting requires more research, scientists say that social interaction is really important for seniors and their lifestyle.

The National Institute on Aging confirmed that there’s a “strong correlation between social interaction and health and well-being among older adults.” The Institute noted that babysitting helps seniors improve their overall health and physical activity.

So, now is the best time to call your children and tell them to go out and have fun. Who will be babysitting their children? You, of course.

What Causes Water Retention, Bloating And How to Avoid It

Sometimes, the extra body weight might be a result of the water retained in the body. The body can accumulate fluids in the circulatory system or in the body tissues, due to various reasons.

It might be a result of a change in the pressure inside the capillaries, or excess fluid in the lymphatic system, which causes swelling in the legs, ankles, feet, or any other parts.

Water retention might also be caused by:

--  Certain medications

--  Prolonged periods of sitting or standing

--  High sodium intake

--  Flying in an airplane

--  Menstrual changes and fluctuating hormones.

Additionally, consistent water retention might indicate some serious health condition like fibroids in women, deep vein thrombosis, or pulmonary edema.

The body contains from 55% to 75% water, while the rest of our body is a mixture of fat and muscles. Therefore, if you experience big fluctuations in the weight in a day, it is probably water weight.

In this case, here is what you need to do to lose it:

  1. Lower the Sodium Intake

The high sodium intake leads to bloating and water retention since water molecules are attracted to sodium. Therefore, try to reduce the intake of sodium and thus prevent this issue. The recommended daily range of sodium for adults is lower than 2,300 mg.

  1. Reduce the Sugar Intake

High sugar intake leads to increased insulin levels, that cause water retention. Instead, focus on fiber and protein, and lower the consumption of sugar-rich foods.

  1. More Water

Water retention is often a result of the dehydration in the body, so make sure you drink plenty of water during the day.

  1. Cardio exercises

Doing cardio exercises regularly will increase the heart rate, boost metabolism and burns any residual toxins in your body that might retain liquids.

  1. A healthy diet

To flush out the excess water from the body, you should consume more fruits and vegetables that are rich in antioxidants that will eliminate free radicals.

  1. Increase the intake of potassium- and magnesium-rich foods

Such foods will help you lower the sodium levels in the body and treat water retention. Therefore, make sure you consume the following foods on a daily basis:

  • Tomatoes
  • Sweet potatoes
  • Bananas
  • Avocados
  • Leafy vegetables, like spinach
  1. Vitamin B-6 supplements

Researchers claim that the increased intake of vitamin B-6 can significantly relieve the symptoms of water retention developed as a result of PMS.

By eliminating the extra fluids from the body and losing body weight, you will boost numerous functions in the body, and thus significantly improve overall health.

Do You Wake Up Every Night at The Same Time? This is What it Means

Our body is a combination of our physical and spiritual health, and its internal clocks often send important signals to us. Do you wake up at the same time every night? If this happens to you, it means that your body is trying to tell you something.

The ancient Chinese Medicine Body Clock maintains that our energy runs through different meridians at different times of the day, in a cycle of 24 hours. These meridians serve as channels that send energy to body organs and thus promote vitality and health.

Yet, in case these channels are blocked, energy is not able to arrive at the organ, so it starts to accumulate and leads to sleep disturbances.

The traditional Chinese medicine believes that waking at the same time at night indicates some imbalance in the organ or the corresponding meridian. These obstructions in the energy flow can be both, spiritual and physical.

The following list divides the night into five periods of 2 hours, and explains their connection with the meridians in the body, in order to help you find the underlying cause of your symptoms:

9 pm To 11 pm

Most people go to sleep at this time, and it is when the endocrine system restores its balance and the enzymes start refilling.

The role of the endocrine system is to regulate the hormones, so if you wake up at this time of the night, your body might be in a flight or fight mode, or you are too stressed. This might also be a result of a poor diet or a heavy meal later in the day.

11 pm To 1 am

The yin energy is converted into yang during this period, so this might be a sign that you are judgmental with someone or yourself, or you are disappointed.

This might also indicate the inability of the gallbladder to properly break down fat, so you should reduce the intake of fatty foods. Try to forgive and accept others, in order to bring positivity in your life.

1 am To 3 am

The liver is detoxifying the body and cleanses the blood, so waking up at this time means that it is overstressed and cannot function properly. On a spiritual level, this is a sign of anger and frustrations, which are spiritual toxins.

3 am To 5 am

This is the time when the lungs repair, as they receive a flow of energy. Therefore, waking at this time is a sign of a blockage and an inability to relax. This might also signal sadness and grief.

Moreover, this can also be caused by appetite changes, lucid dreaming, sensitivity to unusual sounds, or long periods of feeling cold.

5 am To 7 am

This is the time of the activation of the large intestine, which breaks down toxins and eliminates from the body.  The function of the large intestine might be impeded, or this might also symbolize an emotional blockage or restriction. In this case, try to release the feeling of guilt and relax.