Suggested Uses for Palmarosa Essential Oil

Native to India, palmarosa oil has a rose-like scent, which makes it a popular ingredient in soaps, perfumes, and cosmetics. Palmarosa oil also has a variety of therapeutic uses, and is especially beneficial in skin care because of its moisturizing properties. It stimulates cell regeneration and regulates sebum production, giving it age-defying properties. Additionally, palmarosa oil is great for the digestive system, and was added to Indian curry dishes and West African meat dishes to kill bacteria and aid digestion. Aromatherapists love palmarosa for its skin conditioning properties, and its calming, floral scent.
Therapeutic uses:
Acne, colds and flu, cuts, eczema, fatigue, fever, fungal infections (like athlete’s foot), intestinal infections, nervousness, physical exhaustion, scars, stress and stress-related conditions, tissue regeneration and wounds.
Essential Oil Applications:
For acne, eczema, and fungal infections, mix 2-3 drops in 1 ounce of carrier oil. Use a cotton ball and swab on affected area. Can also be used neat. (Essential oils are highly concentrated plant oils. Read and follow instructions for use carefully.)
To ease the discomfort of colds and flu, use 2-3 drops in a diffuser.
To accelerate healing of cuts and wounds, place 2-3 drops on a wet cotton ball and dab gently on affected area. This method will also help alleviate scarring.
For fatigue, nervousness, physical exhaustion, stress and stress-related conditions, use 2-3 drops in a diffuser. Can also use 8-10 drops in a bath or 2-3 drops in 1 ounce of carrier oil and massage into body.
To cool a fever, use 2-3 drops in a cold compress. Can also use 8-10 drops in bath.
For intestinal infections, use 3-5 drops in a steam inhalation.
To stimulate sebum production in dry or mature skin, use 2-3 drops in a carrier oil, and dab gently on skin. Can also be used neat. (Essential oils are highly concentrated plant oils. Read and follow instructions for use carefully.)
Mixes Well With:
Bergamot, cedarwood, clary sage, clove, geranium, ginger, grapefruit, jasmine, juniper, lavender, lemon, myrrh, orange, patchouli, rose, rosemary, sandalwood, tangerine, thyme and ylang ylang.
Extraction Method:
Steam or water distillation.
Parts Used:
Fresh or dried grass.
Safety Information:
No known contraindications, however it’s always best to use a patch test before using on skin.
More Info:
The Power of Aromatherapy
Getting Started with Aromatherapy
The Choosing, Blending and the Caring of Your Essential Oils
iHerb sells hundreds of Essential Oils.  Click  here to see our selection of products. If you’re new to iHerb, use Coupon Code WOW123 to get $5 off your first order.

Pyruvate for Possible Weight Loss

Looking for a supplement that may help with weight loss that you can take in conjunction with eating right and exercising? Preliminary studies have shown that Pyruvate may be something to look into. Pyruvate supplies the body with pyruvic acid, which is a natural compound that contributes to the manufacture and use of energy. It isn’t an essential nutrient since your body makes more than enough of its own; however, for weight loss purposes, an additional supplement is needed.

While there are pyruvate-only products on the market, some pyruvate products also contain a related compound called dihydroxyacetone. The body converts dihydroxyacetone to pyruvate and the combination of both products is known as DHAP.

A couple of studies found evidence that pyruvate or DHAP can aid in weight loss and/or improve body composition. When higher dosages of pyruvate are combined with an exercise program, there were significant decreases in fat mass and percentage of body fat as well as an increase in muscle mass. Another study also showed that pyruvate can block a regain of fat weight.

While this news is exciting, large studies with 100 or more participants are still needed to firmly establish pyruvate’s weight loss benefits. Please consult with your doctor before using any supplements or before making any changes in prescribed medications.

12 Coconut Oil Tips (as submitted by iHerb customers)

Coconut oil is definitely something that has many uses, both edible and non-edible.  So when we asked iHerb customers on our Facebook page for quick and easy tips on how they use coconut oil, we were amazed by some of the suggestions.  In fact, we loved what our iHerb customers had to say about this versatile product so much, we are sharing 12 of our favorite tips below.

I melt coconut oil in a warm glass container and add a couple chocolate chips or even just powdered cocoa, a couple drops of vanilla stevia or xylitol, then I pour it into a small plastic tray and freeze. In half an hour you have healthy chocolate brittle. Break into pieces and enjoy throughout the day. Curves the sugar cravings and coconut oil boosts metabolism! ~Simone A.Coconut oil is wonderful for applying on cuts and scratches in lieu of antibiotic ointment. After washing the area with soap and water, dry and gently rub on some coconut oil and cover with a bandaid. Coconut oil soothes the skin and its unique properties heal. ~Tarryn R.I’ve been buying this product for years!

My Tip: When needing to grease a pan for baking cakes or brownies, instead of shortening or cooking spray, use some coconut oil rubbed thoroughly on the pan and you can even flour dust over it. I used it for a bundt cake pan and even with all the ridges I was scared it wasn’t going to come out intact….and when i flipped the cake over, it was absolutely beautiful. ~Jennifer G. It’s a good insect repellent. I mix coconut oil with peppermint oil extract and rub it all over exposed skin. It keeps insects off. ~Fung Yah H.I mix coconut oil with a little bit of lemon juice to polish wood furniture. However, I recommend you test it first on a very small, unobtrusive part of your furniture to make sure it works the way you’d like. ~Sai T.I use it for so many things, but my favorite is as a face wash. I rub it in all over my face massaging it in for a few minutes, then take a warm wet cloth and wipe it off. It leaves a thin moisturizing film that is lovely. I haven’t washed my face with soap or cleanser in over 5 years! ~Shannon L.I use it to my outdoor cats paws, it is absolutely great and when cats lick them they’ll get all the good inner benefits also.

Coconut Oil is excellent for your feet! After a foot bath, rub generous amounts of coconut oil on your feet, put them in separate plastic bags, then put on a pair of socks and go to bed. After a good night’s sleep your feet will be amazingly soft and nourished. ~Hanne T.I use it as a gentle eye make up remover, works much better than anything I’ve ever tried and it takes it off fast! ~Christy G.It’s excellent when used as a hair pre-wash conditioner. Apply to the scalp 20 – 30 minutes before washing or, for best results, leave on overnight (placing a clean towel on your pillow to protect it) and wash out the oil in the morning with a toxin free shampoo. ~Wai Ha Y.Just this week, I discovered coconut oil works to relieve and clear up pink eye! Our boys came down with pink eye and I warmed some oil and used it as drops in their eyes. Their eyes have not bothered them and the goop cleared up. It’s great stuff! ~Rebecca W.We use it for “oil swishing”~take a spoonful and swish it around in your mouth like mouthwash for 20 minutes a day. Helps with tooth decay, gum disease, and is supposed to pull toxins out of your body. My sons doesn’t have tooth aches anymore since starting and it removed a bunch of tartar buildup for me. ~Spunky D.

Are Starch Blockers From White Kidney Beans a Viable Weight-loss Aid?

In the past, white kidney bean supplements have been widely promoted as a type of “starch blocker”, a weight loss aid said to work by interfering with the digestion of starch. There’s a substance in white kidney beans that inhibits the enzyme, amylase, which is used by the body to digest carbohydrates. Simply, there is a theory that if a portion of the carbohydrates one consumes are actually not digested because of a starch blocker, a reduced calorie intake would occur.

Unfortunately the majority of older published studies had failed to prove this theory to be true. While a handful of studies did report some positive results, they were never published in complete form and therefore, they didn’t make any scientific impact. However, things started looking up for white kidney beans in 2007. That year, a relevant trial was published in its entirety in an international journal.
The trail was a double-blind, placebo controlled study where 60 slightly overweight subjects were given either a placebo or a highly concentrated white kidney bean extract once a day, a ½ hour prior to a carbohydrate-rich meal.

During the course of 30 days, it was seen that the white kidney bean extract did lead to a significant body fat reduction when compared to the placebo. Reduction in regards to waist, hip and thigh measurements as well as that of both body mass index and fat mass were also documented.
These results are quite promising so far. However, more large trial studies need to be done in order to give more leverage to the effectiveness of white kidney beans as a starch blocker.
If you wish to try out white kidney bean supplements, be sure to consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications.

Exercise for Chronic Disease Relief

Suffering that comes from chronic disease can sometimes be eased simply by exercising. While being physically active in general can certainly do good, there are actually types of exercises that can be beneficial to those with specific chronic diseases.
Currently, there are three basic categories of exercise:
Aerobic Exercise helps raise your heart rate through repetitive movement of large muscles. (e.g. walking, swimming, etc.)
Strength Training Exercise helps increase the power, tone and efficiency of individual muscles by contracting isolated muscles against resistance (e.g. weight lifting)
Stretching helps improve or maintain the flexibility of your muscles.
One or more of these different types of exercises can help with the following:
Heart Disease (Aerobic)High Cholesterol (Aerobic)Diabetes (Aerobic and Strength)High Blood Pressure (Aerobic and Strength)Stroke (Aerobic, Strength Training and Stretching)Cancer (Aerobic and Strength Training)Lung Disease (Aerobic)
As always, please consult with your doctor before starting any exercise routine.

Heart Healthy Physical Activity

When it comes to your heart, it plays an important part towards your health and overall well-being.  It’s the heart’s job to push blood and oxygen to every cell in your body, giving you fuel as well as carrying waste away.  Your body simply can’t function without this process.

Considering that our heart averages between 60 to 80 beats per minute, it definitely works hard for us.  In return, we need to take make sure it stays strong and healthy. Since the heart can be affected by both physical and mental stressors, physical activity can help to decrease these stressors.

Adding any physical activity to most days can contribute to better heart health. In fact, just being active for at least 30 to 60 minutes most days of the week can help to ward off potential heart and health problems.  Something as simple as taking a walk can certainly do your heart and body good.

Regular physical activity can:
Improve the heart’s ability to pump bloodBurn calories which helps with weight loss or maintenanceHelp with stress management
…and so much more!

If you happen to have a heart condition, physical activity can help you to manage it by reducing the stress on a sick or weak heart as well as decreasing secondary risks like obesity and diabetes.

When it comes to adding physical activity to your routine, don’t wait too long. The key is to find an activity that you enjoy and can fit into your schedule.  Start slow because if you do too much too soon, the intensity may cause you to lose interest because it seems “too hard.”

Eventually, you should do more than just take a leisurely stroll.  Build up to a moderate intensity at least a few days of the week. Moderate intensity activity is enough to make you feel a little out of breath, but not exhausted when you are done and is needed if you really want to make any significant health changes.

Remember, long-term regular physical activity will count more than a brief and spectacular burst of activity. Work to replace some of your sedentary habits with more physical activities.  Eventually, being active becomes a big part of your lifestyle. So be sure to enjoy your activity for the daily benefits it can bring and know that your heart appreciates it as well.

Even if you are healthy, but have not exercised in a long time, you may need to talk to your doctor to make sure that you are in good physical condition to exercise.

How a Well Balanced Diet and 10 Tips Can Get Your Hair Growing Healthier, Thicker, and Faster

Now I can’t guarantee that I can get you Rapunzel-type hair, but I can offer some tips to get your hair to grow healthy, thick, and fast. What is ironic about health care is that we are technically spending an awful amount of time on hair, which is dead tissue1. This however is not a cause that is worth dropping. The hair that we praise so much on others because of the obvious factors of style and color serves a biological process as well, keeping your head warm and regulating body temperature. In order to keep this epidermal extension healthy for the time that it remains on your head, there are quite a few things you can do to keep your hair healthy, shiny, and thick. The phrase ‘we are what we eat,’ applies to not only our overall health, but also how hair reflects our eating habits. Fact is that since hair is essentially keratin, a protein, the nourishment your hair needs is not found only in shampoo and conditioner, but rather you need a well-balanced diet that includes a lot of protein and iron, and in some cases even fat.

Balanced Diet + 10 Tips Can Get Your Hair Growing Healthier and Faster


Protein Boost:

Most women are scared of consuming a large amount of protein in fear of developing muscles in places they don’t want them. What most women don’t know is that you should be more afraid of not having enough muscle than having too much. Previous studies have found that in the process of muscle loss, ‘sarcopenia,’ women on average lose a half pound of muscle each year beginning at 25. Less muscle slows down your metabolism, and can result in gaining fat. Now how this relates to hair health. Based on studies regarding women’s necessary protein intake, if women are not getting 35-50 grams of protein per day, you can get thinning hair. Consuming a large amount of protein from sources such as soy, dairy, nuts, certain lean meats, fish, and eggs can provide the protein as well as essential omega-3 fatty acids and Vitamin B12, two essentials thinning hair lacks.



Antioxidants:

You can’t say enough about antioxidants. From my previous articles I have dived into the diverse effects and benefits antioxidants can have on your body, and healthy hair is another one of its perks. It can keep your hair thick and healthy. Foods that fall under this category can be divided into four different bright color groups2. These include:

RED: strawberries, cherries, pomegranates, watermelon, tomatoes and peppers

ORANGE: apricots, cantaloupe, oranges, mangoes, peaches, carrots, sweet potatoes, butternut squash, yellow and orange peppers, and pumpkin.

GREEN: asparagus, spinach, broccoli, cabbage, green beans, grapes, and kiwi.

PURPLE: blackberries, blueberries, grapes, plums, prunes, and raisins.
The Top 10 Foods For Your Hair3:Food 1: Salmon – It is a high protein, high iron, high Vitamin B12, and high omega-3 fatty acid punch that can fight dry and unhealthy hair. Vegetarians eat flaxseed for some of the same benefits.Food 2: Dark Green Vegetables – These are usually high in iron, calcium, Vitamin A, and Vitamin C, the latter two of which and can help create sebum, the hair’s natural conditioner.Food 3: Beans – Provides large amounts of biotin, protein, iron, and zinc.Food 4: Nuts - For thick, shiny hair, nuts is the way to go. They contain selenium which is good for your scalp. Walnuts contain omega-3 fatty acids, and other nuts such as cashews, pecans, and    almonds can prevent shedding by having a large amount of zinc.Food 5: Lean Meats – Poultry and high protein lean meats can give you stronger hair as hair is made             out of keratin, a protein.Food 6: Eggs – They contain a good source of protein as well as Vitamin B12 and biotin.Food 7: Whole Grains – Most cereals and snacks contain a good source of iron, B vitamins, and zinc which all can help your hair grow thicker and longer.Food 8: Oysters, Lamb, or Beef – These contain large amounts of zinc.Food 9: Low-fat dairy products – They contain calcium which is also beneficial for hair growth and in addition whey/casein, two high-protein sources.Food 10: Carrots – Not only rich in Vitamin A for your eyes, but also for your scalp. This can help you get shiny hair.


Non-Food Related Tips for Your Hair:

Since long, healthy hair needs healthy hair to begin with, remove the damaged hair down to where the hair is smooth and healthy. Although healthy hair does not need to be trimmed as often as damaged hair, you should trim your hair often using effective tools. Working with the wrong set of instruments could end up in actually more split-ends than before. If your hair begins to show damage, trim once again, eat better, and use the following tips in order to get your hair healthier inch-by-inch.

Tip 1: Avoid Daily Use of Heated Appliances – the blow dryer, curling iron, etc. I know that it is impossible to stop using these appliances especially when going out clubbing or going out to a nice restaurant but it is absolutely a cause of damaged hair. Try to cut down as much as possible.

Tip 2: Don’t use chemicals daily in your hair or even for long-time use. Perms and peroxide are deadly, literally, to your hair and the addition of these results in unavoidable damage. If you must     color, make sure the peroxide use is minimal and use color-related shampoos and conditioners to try to keep your hair healthy while it is colored.

Tip 3: While your hair is rejuvenating, avoid the beach or pool. The chlorine or salt found in the pool or the beach can damage your hair. If you need to swim, use specifically-formulated shampoo that removes the chlorine or just buy a long-hair swim cap.

Tip 4: Avoid rough usage of your hair. Never braid too thin, straighten too often, or when wet, wipe your hair with aggression.  Before shampooing, remove knots in your hair and then use a boar bristle brush to remove loose hairs.

Tip 5: If you wash your hair often do not use the shampoo every time. You can use the conditioner to wash away surface contaminants but the harsh chemicals found in shampoo should only be used occasionally during the week.

Tip 6: Try invigorating your hair by rinsing it in cold water. Do not expose your body to it for a long period of time but a cold shower can improve the health of your hair and give you a refreshed feeling away from the heat outside.

Tip 7: Take 1 to 3 250 mg capsules of borage oil, evening primrose, or flaxseed oil 1 to 3 times per day because of their richness in omega-3 fatty acid.

Tip 8: Wrap wet hair gently in a towel to allow for some soaking before you rub your hair and create split ends.

Tip 9: Get dressed and put your makeup on before styling your hair. Hair is susceptible to most damage when wet.

Tip 10: Use a humidifier at night. Often it can get really dry, and this dry environment can prevent your hair from remaining soft and shiny.



Closing Remarks:

Basically, eat more cereal in the morning because of the large amounts of vitamins, minerals, and milk, all of which promote healthy hair. Eat more nuts for snacks throughout the day, an assorted variety (don’t eat TOO MUCH because they ARE high in fat) and for dinner heat more green vegetables, beans, and lean meats – fish is good for the non-vegetarian. In addition to these, reduce your stress levels, reduce the stresses your hair faces, and avoid dramatic weight shifts. Fasting or bingeing can result in unhealthy hair and so can weight cycling. So watch your whole body’s health, and the health of your hair will follow.

Having Trouble Falling Asleep? – A Daunting Task

Some nights, sleep can be a daunting task. Night after night, we have millions of thoughts racing through our head that we end up lying in bed agitated, frustrated, and stumped as to why the temperature isn’t just right, the position is a little off, or why our brain just won’t stop revving. Although the stimuli that our brain receives throughout the day is usually constant every day, some days, the food we eat, the mood we are in, and the environmental stimuli can contribute to the quality and quantity of sleep our body receives. Although we usually point to these specific instances, often it is a small change in daily routine that can cure your sleeping difficulties and give you the energy you need to stay mentally sharp throughout the day. In this article, I will be investigating the best way to get a good night’s sleep and the food that can contribute to providing your body with natural, healthy, and effective sleep-inducing substances.

Matching Your Circadian Rhythm

The key to getting a good night sleep is experimenting with the times you get to bed and how many hours you can get. By creating a consistent cycle, you can optimize your sleep by matching your natural sleep–wake cycle, your circadian rhythm. By matching this, you would be able to sleep the same amount of hours as you would any other day but feel much more refreshed and full of energy. By making your cycle consistent, going to sleep and waking up at the same time, you can make your body want to rest at a specific time, making you sleepy.

Adjusting Your Environment

Sometimes, it’s not you, but the environment that keeps you from getting your sleep. Having a noisy roommate or keeping the television or music on while sleeping can interrupt your sleep and cause you to wake up tired in the morning. Having a bed that doesn’t suit your body can also result in interrupted sleep and make you wake up to an aching back or neck. Another factor in getting sleep is getting the temperature right. In most cases, you should have a cold environment rather than a hot one, for a couple of reasons. When you are cold, you can easily snuggle up to a loved one or wrap yourself in one or more blankets. When you are hot, it’s a little harder cooling off and getting sleep. Sweat and heat are not your best friends when trying to sleep. Try not to wear socks, open the window a little bit, and keep the AC/fan on. Getting a routine going and seeing what works and what doesn’t will be the best way you can fight off the insomniac inside of you.

Don’t Bring Work to Your Bed

Associating the bed with times of stress or work can cause you to be unable to wind down when you want to. The constant worrying or stress can cause you to have racing thoughts that you can’t seem to control. By managing this stress and recognizing the cause of the stress, you should deal with it either with coping mechanisms or calming activities such as deep breathing, meditation, or yoga. These activities have been proven to ease your mind and get you to a more peaceful state of mind before falling asleep.

Exercise and Eating Healthy

One component of effective sleep that is not recognized as much is exercise. By getting a workout in the morning you may think that you are just making yourself tired, but in actuality, you would see that a repetitive cycle of exercise in the morning will give you much more energy throughout the day and a satisfying night of sleep. The foods to watch out for before you attempt to sleep are foods high in fat, acid, or spice. As an Indian, I know too well that spicy food makes you burn inside, and can make it difficult to find sleep fast. Foods high in fat take a while to be absorbed. It may help you to fall asleep faster because the blood travels to your digestive system, but the fatty foods you eat right before going to sleep are also the cause of excessive fat storage in the body. You should avoid drinks when trying to sleep because of the urinary trips you may have to take in the middle of the night. Specific drinks you should avoid are caffeine and alcohol. Caffeine, just like nicotine in cigarettes, is a stimulant and will keep you up. Alcohol, a depressant, will allow to you to fall asleep faster, but you will wake up often throughout the night and possibly even only after a few hours of sleep, wasting the entire next day due to fatigue.

Foods You Should Avoid Before Trying to Sleep

High protein foods without carbohydrates can keep you awake since the protein-containing foods also contain the amino acid tyrosine which stimulates the brain. Avoiding high-caffeine or stimulant drinks or foods will also help you find sleep faster as soda, coffee, tea, oranges, and pineapples can keep you awake.

Foods You Should Eat Before Sleep

Light snacks rich in tryptophan and carbohydrates are effective in achieving a peaceful state of mind prior to sleep. Tryptophan is the amino acid that is the basis of the formation of the sleep-inducers, serotonin and melatonin. Foods high in carbohydrates can allow for the release of insulin, clearing your blood of amino acids competing with tryptophan. In addition, combining tryptophan-foods with carbohydrates and calcium can help the brain to make melatonin. Thus, the sleep-inducing foods that may help you sleep when consumed in a small quantity one hour before bedtime are: Turkey, Peanut Butter, Granola, Whole-Grain cereals, bananas, dairy-products, soy-products, meats, beans, lentils, watermelon, eggs, nuts, hummus, rice, potatoes, honey, pumpkin seeds, sesame seeds, and ground sunflower seeds. Other popular nighttime snacks are apple pie with ice cream and oatmeal raisin cookies with milk.

Closing Remarks

Trying to find sleep at night isn’t always easy for me, but there are a few tactics I use to knock me out. Occasionally, I will read a book, watch some TV, stretch to relax my muscles, crack my back to release stress, or even take a hot bath. By changing the small things in your daily routine, you can find the combination of activities or foods that can get you to sleep well and make the most of your next day.

The Power of Hydration

This Article’s PDF! - The Power of Hydration

Introduction

One of the most critical components of an individual’s fitness is actually drinking enough water. We tend to neglect our own bodies by forgetting to drink water. Fact is that our body is made up of approximately 70% water and our muscles, lungs, and brain all are composed of a lot of water. Losing just 2% of that water causes dehydration and our bodies work less efficiently. Water performs many functions for our body from body temperature regulation to nutrient uptake and the removal of toxins. For people who are serious about getting healthy, water intake is just as important as how much rest they get and what types of food they eat. Since the American diet is the number one contributor to acidity in the body, it is important to replenish and detoxify your body by drinking enough quality water. If you increase your water intake, you will be able to see differences in your skin texture, your bodily functions, your mood, and your energy.Dehydration

Water intake is essential to healthy living and not drinking enough of it leaves the body dehydrated. Water loss occurs via sweating, urinating, and respiring. In addition to this, if you consume diuretics like coffee or alcohol, your body is forced to expel even more water. It is necessary to replenish this water otherwise you can lose your energy and see the negative repercussions of dehydration. Symptoms of dehydration can include pain in the muscles and joints, headaches, dry skin, fatigue, lack of coordination, weakness, nausea, confusion, dry mouth, or constipation. Even adding a little water to your diet can change your lifestyle in a major way. Drinking two glasses of water right after you brush your teeth can reduce constipation by stimulating peristalsis and can improve your blood circulation. If you drink water on an empty stomach, it is absorbed much faster than if you drank water on a full stomach. These small tips can reduce your chances of dehydration and can prove to be beneficial to your health.

The American Diet: Chockfull of Acidity

The reason why our bodies need more water than most other individuals around the world is not just related to weather, but rather diet. Americans on average eat a variety of foods that are extremely high in acid and thus Americans have high rates of food-related disease. The American diet includes meat (pork, beef, turkey, and chicken), dairy (cheese, milk, and butter), grains (rice and barley), drinks (coffee, tea, soft drinks, fruit juices), and simple carbohydrates (pasta, bread, potatoes), all of which are acidic. Having a large amount of acid in the body and not being able to reduce your body’s acidity is the chief cause of certain diseases or symptoms that include: acid reflux, high levels of cholesterol, heart disease, high levels of fat, arthritis, fibromyalgia, psoriasis, stroke, and many other inflammatory reactions.

What Can Water Do to that Acidity?

First of all, drinking room-temperature before a meal can increase your digestive capacity while at the same time make you eat less. This also serves to decrease the amount of water you drink during your meal, which hinders your nutritive absorption. This is an effective weight loss solution as drinking water will reduce the amount you eat and increase your metabolism. To combat acid, our body relies on fats. As much as we don’t like fat because of weight gain, it is one of the components that save us from the negative repercussions of excess acid. If you drink slightly alkaline water, your body releases some of your fat cells and reduces the acidity in your system. In conclusion, drink a lot of water and your body will reduce its acidity and keep you from excess acid buildup, the leading cause of fatigue in athletes!

How Much Water Should You Drink?

This is a question that has many different answers. It all depends on your lifestyle. It matters how much you eat, what you eat, how much you exercise, what you are doing to exercise, what the weather is, and how many toxins you put in your body. Ideally, drink a glass of water every 1 – 1½ hours. If you are out in the hot sun, drink a glass or two of water 2 hours before and 2 hours after you exercise. You should drink 5-9 oz. every 20 minutes during the exercise in order to properly refuel your water reservoir. Be mindful about how much water you are drinking because in the end the body can properly detoxify, replenish, and maintain your body’s health.

Closing Remarks:

Water has innumerable benefits and I can only name a few. A proper intake of water maintains your blood volume and keeps the concentration of your blood low, reduces the chances of cardiovascular diseases such as ; heart attacks, strokes, and high blood pressure. It also flushes the toxins out of your body through sweat and urination, minimizes your chances of getting colon, breast, and bladder cancer, and helps you to lose weight. Water is the masked cure that we all could use and we are the ones that can benefit from being aware, no one else. Stay healthy and drink some water!

Brain Power and Memory Improvement

The human mind is an extremely complex and intricate well-oiled machine very different and more advanced than computer technology. Our human brain has evolved over thousands of years to make us the most powerful (not physically, but mentally) living things on Earth. Sometimes however, it seems that it is hard for us to remember the simplest memories or associations. How our mind can be improved naturally has to do with exercise, diet, and the way in which we learn. The most important fact we need to take away is that we need to be able to move our formulations, associations, and short-term memories, into the expanded spaces of our brain where long-term memory can be stored and created. Our brain is constantly making new connections and associations and it is important for your memory to continue to make these connections to stay healthy.

The Four Laws of Memory1

The four laws are how the human brain chooses to make a long-term memory. They include and are not restricted to: association, images, intensity, and repetition. You may be familiar with two or three of those but I will quickly explain what they each mean and how they relate to your brain processes.

Association: You can improve your memory by noticing how you remember certain things. By associating an experience or an object with something very similar, it is easy for you to remember that originally hard-to-remember object.

Images: When you think of a memory, what first comes to mind? An image. Human memories are seen like a slideshow in our heads and that is why it is much easier to use vision to remember certain memories. The more senses you use however, the stronger the memory becomes.

Intensity: When thinking of important days in history, it is much easier to remember what you were doing that day than the day before or after. An example is 09.11.01 – you remember that day, but do you remember what you did on the tenth or the twelfth?

Repetition: This is the test-takers answer to a better score. Repeating facts and figures or experiences in your head can get you to memorize and store the experience in your long-term memory. Recalling a phone number after 20 times saying it can be easier that recalling it if you only said it once.

Exercise, Sleep, and Memory:

Although I am advocating exercise to improve your memory, do not exercise and study at the same time. Exercising can increase the blood flow to your brain but it also relegates a lot of blood to the working muscle. Thus, you do not have your body’s full attention, just like if you eat a large meal and the blood goes toward your stomach to help you absorb and digest the contents. Therefore, I would exercise at a given point during the day, and study after you recover or before you start, thus getting the best of both activities. Skimping on exercise is one thing, but it is absolutely essential to get enough sleep. Studying when you are tired doesn’t work and when we are at that stage our creative processes and critical thinking skills are at a minimum. Sleep is when we retain most of the information we received that day and it is when the connections and associations are made and strengthened.

Laughter is Always the Best Medicine but Stress? I Think Not: 2

Having fun is an important activity, even to strengthen the power of your brain.  In a study by Harvard researchers, the people that were the most social creatures were the ones that had the slowest memory decline. Interact with people and the more you socialize, the more you are staying active on the memory-front. Another important factor for memory improvement includes the ability to laugh. Laugh at yourself, laugh with others, and associate with people who can make you laugh!

Stress can be the biggest memory buzz-kill. Stress can kill brain cells, and that’s a fact. Activities such as yoga and meditation have recently been able to show that your brain chemistry actually changes so that you are able to have more connections in areas that bring you joy and peace, the left prefrontal cortex. Meditation can improve your body’s ability to fight off depression, anxiety, diabetes, and even high blood pressure.



Food and Memory:2

When talking about brain boosters and memory-loss preventers, omega-3 fatty acids are beneficial for your brain’s health. Also added to this list are green vegetables! Produce has antioxidants, just like red wine, that can prevent your neurons from being damaged. Leafy vegetables like spinach, broccoli, romaine, and arugula can act as brain superfoods that benefit your brain’s ability to maintain and retain memories.

As a practice that has been going on for years, many ancient civilizations used a variety of herbs to increase brain power and memory. Some of these spices include Cinnamon, Ginger, and Turmeric, all of which can be easily incorporated into your diet. Cinnamon can lighten your mood, Turmeric helps in memory improvement, and Ginger has an ingredient known as Zingerrone that defends your brain cells, aiding in memory loss prevention.1

As much as I wouldn’t want you to overly exercise this habit, caffeine actually helps to boost memory. By heightening your sense, coffee, chocolate, and soda act as a stimulant and allow your brain to retain more in a given period of time. Also to improve memory, try eating foods that have a high amount of antioxidants, fiber, vitamin B6, vitamin B12, vitamin C, iron, calcium, and healthy fats.

When talking about foods to avoid, think saturated fats. They have been linked to neuron damage and dangerous disorders such as dementia. Avoid red meat, whole milk, butter, cheese, sour cream, and ice cream, as these are all foods that are high in saturated fat. See the September 4th article, Facts About Fats: The Good, The Bad, and the Essential.

What You Can Do On Your Own to Improve Memory:

There are quite a few activities that you can do on your own or with a friend that can sharpen your senses and improve your brain power/memory. One of these is playing cards (even Monopoly DEAL) or games that challenge your brain, like Sudoku. Another is by playing an instrument. By reading the notes and making associations of sounds with notes, you are actively exercising your brain and effectively improving your memory. Another way you can improve your brain power is by taking notes by hand, rather than typing. You spend more time looking at the word you are writing and thus you can remember it better. The last and most important thing to improve memory is to drink enough water! Dehydration can cause your mental capacity to be lower and your memory to be impaired.

Closing Remarks:

As you try to figure out ways to improve your memory, sometimes we forget to perform the simplest activities that can boost your brain power. Drink lots of water, eat a good diet, exercise, and mentally challenge your brain once in a while. By strategizing, you can exercise your brain, and by focusing on living life optimistically and without stress, you can see a drastic improvement in your will to learn. For studying, association and repetition is key, and consuming stimulants in proportion are efficient memory boosters. Sleep well, eat well, exercise yourself (mentally and physically), and you will notice a boost in your brain power! Good luck!