Category: Health

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Are All Energy Drinks Bad for You?

Energy drinks have been around for a few decades now, and they’ve exploded in popularity.
They’re a big hit with teens — around 30% of teens drink them regularly — but their biggest
audience is actually people 18–34 years old. It’s pretty obvious that these drinks aren’t “healthy,”
but the billion-dollar question is whether they hurt you or not.

Too Much of Everything

Are energy drinks good, bad or ugly? For the most part, they fall into the “bad” category. Some
take it to the extreme and land squarely on the “ugly” list. The main reason is that have way too
much of things your body doesn’t need:


  • Sugar
  • Artificial sweeteners
  • Caffeine

Did you know that most energy drinks are packed with more sugar than a can of cola? The American Heart Association recommends keeping your sugar intake under 25 grams for women and 37 grams for men. How much is in one can of Monster or Rockstar? Over 40 grams.


Now, there’s nothing wrong with enjoying some caffeine. Most adults can have up to 400 mg a day without any negative health effects. A regular cup of coffee has around 100 mg of caffeine,
although tall versions (24 ounces) may have as much as 300 mg. A 16-ounce energy drink clocks in at 160–200 mg.

The Marketing Hype Behind Energy Drinks

Energy drinks are big business. In the U.S., they bring in about 14 billion dollars every year. That means manufacturers are eager to downplay risks and get consumers on their side.

Have you seen ads that make it seem like energy drinks are what cool or creative people drink? It’s pure marketing speak. There’s nothing active or awesome about these sugar-laden drinks. Unless you’re preparing to run a marathon, you’re better off staying hydrated with water.

 What about the talk about ginseng, taurine and L-carnitine in many energy drinks? Well, these amino acids and herbal extracts can be good for mental focus, metabolism and energy. But mixing natural ingredients with junk food doesn’t miraculously make energy drinks healthy. That would be like putting vitamin C in a chocolate cake and saying the cake is good for your immune system.

The Real Effects of Energy Drinks

According to many studies, going overboard with energy drinks can have real consequences for your health:

  • Stress
  • High blood pressure and heart problems
  • Risk of type 2 diabetes
  • Stomach irritation
  • Problems sleeping at night
  • Alcohol dangers
  • Dehydration
 It’s not just the number of cans you drink; it’s also how often you have them. In just one year, energy drinks were connected to over 20,000 visits to the emergency room in the United States. Too much caffeine sends your heart into overdrive. Mixing energy drinks and alcohol is even more dangerous.

Healthy Drinks That Can Boost Energy Levels

The energy drinks mentioned above are bad because they combine excessive levels of caffeine and sugar. Other options for increasing concentration and energy can be perfectly healthy if used in moderation:

  • Brewed coffee
  • Green tea (matcha)
  • Yerba mate
  • Guayusa tea
  • Acai berry smoothies
  • Banana-protein smoothies
  • Turmeric lattes
  • Green juice with leafy greens, apples and oranges
 If you go the smoothie or juice route, choose options that are low in sugar. Some independent brands of energy drinks offer recipes with nutritious fruits and veggies, tea leaves, B vitamins and other energy boosters. Healthy supplements for mental focus give you even more flexibility.
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My Favorite Cheap Fitness Items for an Amazing Workout

For a lot of people, constantly chasing the next workout equipment fad turns into an obstacle instead of a solution. It makes exercise seem like a luxury instead of an essential part of your life. Fewer than 25% of people in the U.S. do cardio and strength training every week.

State-of-the-art exercise equipment can be awesome for burning calories, but you don’t need it to enjoy an amazing workout. Here are my favorite fitness items for any budget.

1. Jump Ropes (Weighted and Regular)

A trusty jump rope can quickly become your best friend for working out on the go. This inexpensive piece of gear has the power to strengthen your glutes, core muscles, legs, shoulders and arms. It gives you a full-body workout with huge cardio benefits.

The speed is entirely up to you. You can take it slow as a warmup to other exercises. When you’re doing upper body strength training, tossing in jumps is a great way to increase your heart rate for maximum fat burning.

Weighted ropes help you exercise your arms even more. On the other hand, lightweight jump ropes are easier to handle for side-to-side and backward jumps. Both types often cost under $10.

2. Battle Ropes

These thick ropes are a lot of fun for getting rid of stress, and they give you a bigger workout than you may think. Battle ropes are huge cords that you move up and down while performing other exercises.

If you want to save even more money, you can go the do-it-yourself route with these bad girls. Walk into the hardware store and ask for 50 feet of 1.5- or 2-inch manila rope or nylon cord. Wrap duct tape around the ends.

For your workout, head to your backyard and wrap the rope around a tree so you have two equal lengths. From there, you’re ready to do unilateral waves, bilateral waves and reversing circles.

3. Wearable Weights

Ankle weights and wrist weights can increase the burn from easy exercises. You can do leg lifts with ankle weights to strengthen your calf muscles and see better results.

For many people, wearable weights are more comfortable than gripping free weights, and they’re safer than swinging a kettlebell around. Using 1- to 3-pound weights can increase your calorie-burning significantly.

If you’re going for a relaxing walk, you can increase the heart benefits by strapping on some arm or leg weights. You shouldn’t use ankle weights for jogging or speed walking, though.

4. Resistance Bands

Another great way to do strength training without investing a lot of money is with a set of resistance bands. These elastic bands come in different pull strengths and sizes. The list of possible exercises is pretty huge:

  • Front and side taps
  • Leg lifts and thigh lifts
  • Squats
  • Lateral leg stretches
  • Triceps stretches
  • Biceps curls
  • Shoulder raises
  • Abdominal crisscrosses with foot band

It doesn’t cost much to have a range of resistance bands for exercises focused on building muscle. They can help you improve your balance and keep your body flexible.

The truth is that cheap fitness gear can give you a workout that's just as intense and effective. Plus, it requires less space and is fast and easy to use.

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5 Ways To Add Mindfulness and Meditation Into Your Busy Schedule

Most people know the benefits of meditation or mindfulness; they understand that regular practice can reduce stress and brighten the mood. Unfortunately, too many people cannot find the hours or minutes in their day to begin a new routine, especially one that does not mesh with the concepts of productivity and hustle. 

While work is vital to a successful professional life, if it is not fulfilling, it is not helpful to spiritual or balanced life. No one is saying quit your job. Still, it would be best to find ways to meet mental health needs throughout your day, which is the primary goal of meditation and mindfulness. Thankfully, meditation does not take hours, and there are several ways to fit it into even the busiest schedule. 

1. Create a Morning Time Allowance

When you wake up in the morning, do you need to rush from one activity to the next? Does it seem like your shower, coffee, and morning drop-off routines all blur together? If so, you are trying to accomplish too much in too little time. 

While no one like to hear it, turning back your clock 15 to 30 minutes can work wonders for morning stress. You can savor your breakfast and set aside a few minutes for a gratitude journal or some other meditative exercise with the extra time. 

2. Savor Coffee Breaks

Most businesspeople enjoy a cup of coffee on their morning commute. Do you drive to the office or take public transportation? Riding a subway train or bus to work can allow you to practice a mindfulness exercise without interfering with your day.  

As you ride the bus, put in your headphones and listen to relaxing music. Drink your coffee slowly, taking tiny sips. Take a moment to breathe in the aroma. Let the coffee sit in your mouth and allow the taste to settle on your tongue. Breathe deeply in and slowly out. 

3. Take a Stroll

What do you do on your lunch break? If you spend 30 minutes in a busy lunchroom or break room, consider taking your lunch outside. If you spend the time alone, you will likely eat faster. If you finish your meal in 15 minutes, that leaves you with another 15 minutes to enjoy a stroll outside.  

Studies show that spending even 15 minutes outside can re-energize you. Additionally, breathing in the fresh air can help you relax. Try to focus on the moment: the color of the grass, the feeling of the sun on your face, etc.

4. Practice Mindful Eating

Mindfulness is the practice of focusing on the present moment. The mindfulness ritual can help relieve stress, allowing you to become centered and balanced with your feelings. 

Mindful eating is an extension of mindfulness. You want to sit down for a meal or snack and focus only on the act of eating. Take in the smell of the food, its sight, texture, and taste. Allow yourself the time to explore and savor your meal.  

By focusing entirely on the meal, you can free your mind of other distracting thoughts. Staying in the moment allows stress to dissipate. 

5. Slow Down and Reflect Before Sleep

As in the morning, you want to set aside a few minutes at night for reflection. If possible, it is best to turn off any electronic devices and dim the lights in the hour before bed. Consider making an entry in a gratitude journal or another writing activity during this time. 


Meditation and mindfulness are beneficial practices. Incorporating the above techniques can help you establish a mindfulness routine.

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4 Key Skin Benefits of Dietary Vitamin C

If you're like me, you see vitamin C all over the ingredient lists of your favorite skin care products. If this nutrient can give you such an incredible glow through topical application, can consuming foods rich in vitamin C give the skin a similar boost? I reviewed the research to give you the scoop on whether a diet emphasizing citrus and other sources of C can revitalize your complexion.

Skin Benefits of Consuming Vitamin C

These are some of the key benefits of getting enough vitamin C in the foods you eat as well as in your skin care routine.

Supports Collagen Synthesis

Science shows that vitamin C supports skin health by synthesizing collagen, a natural substance that gives us a plump, supple, youthful appearance. This protein makes up most of our connective tissue and appears in muscle and tendon fibers. Collagen naturally decreases as we age, so boosting the body's production can smooth the appearance of fine lines and help blemishes heal more quickly. It's also a critical component of wound healing. When you add extra C to your diet, you may notice that your skin feels firmer and smoother than usual.

Reduces the Appearance of Wrinkles

Speaking of fine lines, studies suggest that oral vitamin C may also have a positive effect on the depth and appearance of facial wrinkles. In research published in the American Journal of Clinical Nutrition, people who had higher vitamin C intake and lower intake of carbs and fatty foods showed fewer signs of aging. The study authors noted improvement in age-related wrinkles, dryness and thinning.

Provides UV Protection

As an antioxidant, Vitamin C helps the body fight off the damaging effects of UV rays on the skin. Consuming this vitamin can also help sunscreen work more effectively, boosting its ability to shield your complexion from these disease-causing free radicals. Vitamin C can actually neutralize toxins and environmental pollutants such as cigarette smoke and remove these harmful substances from your body, shielding your skin from damage and reducing the risk of cancer.

Decreases Hyperpigmentation

Are you distressed by dark spots and patches on the skin? These areas of hyperpigmentation, typically caused by sun damage, can become more pronounced as we age. Research published in the journal Nutrients found that vitamin C can prevent melanin production, which can in turn prevent the appearance of these so-called age spots.

How to Get Enough Vitamin C

Most adults should get at least 1,000 mg of vitamin C per day, with a recommended maximum intake of 2,000 mg daily. Some people need more vitamin C to stay healthy, including individuals who have a limited diet, have chronic health conditions, or smoke or receive exposure to secondhand smoke. You can find this nutrient in a wide variety of fruits and veggies, including oranges, grapefruits, spinach, broccoli and strawberries. You can also take over-the-counter vitamin C supplements.

Although we need more research about exactly how this nutrient can reduce the impact of aging on the skin, we do know getting enough C correlates with a clear, healthy complexion. For best results, most experts emphasize the importance of combining a diet rich in vitamin C with topical application.

In rare cases, people who don't get enough vitamin C develop a deficiency called scurvy that causes fragile skin and slow-healing wounds, along with exhaustion, joint swelling and anemia. Lack of vitamin C can also cause uncomfortable skin problems such as atopic dermatititis, characterized by an itchy rash. Talk to your health care provider if you experience unexplained skin symptoms or have difficulty consuming enough dietary vitamin C. 

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Pedicure Spacers: Your Secret Weapon for Foot Pain?

If you've ever had a pedicure, you've experienced the sensation of colorful foam spacers between your toes. This tool is designed to gently hold them apart and keep your fresh coat from smudging. You might not realize, however, that specialized toe spacers can also provide relief from foot pain.

How Toe Separators Work

The mechanism behind toe spacers is simple. These devices align your toes to an ergonomic position to reduce stress and provide a gentle stretch to the hardworking muscles in this area. With regular use, toe separators boost the flexibility of your muscles and tendons, which can keep your feet from developing painful cramps.

Spacers can also help correct gait issues that lead to discomfort over time. While limited toe flexibility might seem like a minor inconvenience, it can actually change the way you walk. Eventually, the unnatural gait can cause pain in the legs, hips, knees and lower back thanks to added stress on your joints.

A 2018 study published by the Journal of the American Podiatric Medical Association found that using toe separators and doing stretching exercises for three months reduced pain and improved flexibility and range of motion for women with bunion discomfort. This confirmed earlier research findings published in Prosthetics and Orthotics International. In that study, toe spacers decreased bunion pain when combined with night splinting.

Types of Toe Separators

Toe spacers for foot pain look just like the ones you get at the salon. Instead of flimsy foam construction, however, these separators are made of sturdier rubber, silicone or plastic. Medical-grade silicone gel toe spacers are comfortable, long-lasting and easy to clean. Look for designs with added padding, especially if you have a painful condition like calluses or bunions.

You can choose from various colors and styles, but whether you pick purple or polka-dotted spacers, they must fit your feet correctly for effective pain relief. Select a pair that corresponds correctly with your shoe size. Additions like magnets, moisturizing infusions and aromatherapy scents are fun features but they don't have a proven impact on pain.

Full-toe separators cover the entire foot, but you can also find double-toe and triple-toe versions to separate either two or three toes only. Some styles are designed solely for wear while you're lounging on the couch, while others can be worn while walking and even add more stability to your stride if you need it. You can even purchase toe separators specifically for workouts.

Who Should Try Toe Separators

You might benefit from toe separators if you're a fan of fabulous shoes that force your feet into uncomfortable positions and leave you sore. Toe spacers can also work wonders for hikers, runners, dancers and people who spend a lot of time on their feet at work. I know my nurse friends swear by separators to soothe stiffness after a long shift.

You can also try spaces for relief from pain caused by bunions and hammertoes. In fact, some types of toe separators can even slow bunion growth.

At less than $25 per pair, toe spacers could provide affordable relief from foot pain. You might need to try them for just a few minutes at a time until you get used to the feeling of having your toes separated. For best results, work your way up to regular use.

Make an appointment with your foot doctor if you experience swelling, redness or discomfort that lasts longer than a few weeks or gets worse even with self-care at home. In this case, you may need treatment for an underlying condition such as bone spurs or osteoarthritis.

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How To Tell if You’re Doing an Exercise Incorrectly

Have you ever tried a new workout and ended up in pain for a few days with a pulled muscle or some other type of unexpected injury? Don’t worry, I’ve been there, too. It can be fun to try new workouts (hello, AcroYoga!) but if you don’t take extra care to ensure you’re performing the exercises properly, you can easily hurt your body.

To help you avoid injuries in the future, here are my top tips for recognizing when you’re doing an exercise incorrectly. (You’re welcome).

You Experience Pain

You know the old saying, “Pain is gain”? Well … that isn’t always the case. It’s normal to feel some physical discomfort when you exercise, but you shouldn’t feel pain. The minute your body sends pain signals your way is the minute you need to stop what you’re doing and analyze your form.

When I mention pain, I mean during the exercise itself, not afterward. Unfortunately, it’s almost impossible to avoid the muscle pain that inevitably develops after a good workout. But if you’re doing squats and your knees are screaming at you, there’s no reason to be a tough guy or gal and keep punishing them. Pushing through intense pain can cause long-lasting damage to your joints and soft tissues.

So the next time you feel like your shoulder is going to burst out of its socket while you’re doing lateral arm raises, stop what you’re doing. Your body is trying to tell you it can’t complete that motion right now. You might try other exercises that target the shoulder muscles or simply give your shoulders a break until they feel better.

You Feel Sore for Days After a Workout

Some muscle soreness is normal after a good workout and can be an indication that your workouts are delivering results. But if you’re sore for days after your sweat session, you’re probably working too hard and taxing your body too much.

Muscle soreness happens as a result of tearing your muscles down. The muscles then repair themselves (which is why getting sufficient rest after a workout is important). Don’t worry, the muscle tear-down process is normal and is the primary way to get stronger, more defined muscles.

While some muscle damage from a workout is normal and even desirable, you don’t want to tear your muscles down too much. If you’re feeling sore for days at a time after your workouts, you’re most likely tearing your muscles down more than you should. Try to cut back a little on your workout intensity until the soreness becomes less pronounced and long-lasting.

You’re Dreading Your Workout Sessions

Working out should feel good (even though it pushes your body outside of its comfort zone). Exercise releases endorphins and increases oxygen delivery to your body’s various tissues. Though it’s normal to feel a little bit lazy when your scheduled workout rolls around, it’s not normal to dread your workout sessions.

If you’re feeling anxious about working out, you’re probably pushing yourself too hard. At the end of a good workout, you should feel energized and accomplished, not exhausted and depressed. To bring the fun back into your workouts, go gentle on your body and don’t push it too hard. You can also make your sweat sessions more fun by inviting a friend to work out with you.

Make Your Workouts Enjoyable

You can’t enjoy a workout if you’re doing the exercises wrong, trust me. If you leave the gym feeling like you’ve just been beaten up, you’re most likely doing at least one of your exercises with improper form or too much intensity. Listen to your body and learn how to recognize the common indications that you’re doing an exercise wrong. Then stop the exercise or take the time to learn how to get your form right before you continue.  

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Dry Skin, Eczema or Both?

Eczema is one of the most common skin conditions in the United States, affecting over 31 million Americans. Despite that huge number, many people don't really understand what eczema is — even people who have it.

What Is Eczema?

Eczema is the medical name for skin inflammation. Chronic eczema is a long-term problem that produces itchy, red and dry skin that never seems to go away.

You may be surprised to learn that eczema doesn’t refer to a single disorder. It’s a group of skin conditions that can have different triggers:

  • Atopic dermatitis: This kind of eczema produces patches of inflamed, dry skin and red, itchy rashes. Some people have trouble sleeping at night because of the constant itching and pain.
  • Contact dermatitis: This condition causes a burning sensation and small blisters. It means your skin is experiencing a negative reaction to some chemical, fabric or metal. The rash that appears when you touch poison ivy is a type of contact dermatitis.
  • Seborrheic dermatitis: This type of eczema is connected to the oil-producing glands in your skin and scalp. It causes scaly, dry skin that flakes off. Dandruff is a symptom of seborrheic dermatitis.
  • Dyshidrotic eczema: This variety of eczema produces itchy, fluid-filled blisters on the fingers, palms and soles of the feet. These blisters can last up to a month before disappearing.

Is Eczema the Same Thing as Dry Skin?

Not really. Dry skin is one of the main symptoms but not the only one. Itching is another sign of eczema.

Many colds cause a runny nose, but that doesn’t mean that every time you have a runny nose it’s caused by a cold. Similarly, dry skin isn’t always the result of eczema.

What Else Can Cause Dry Skin?

There are many reasons why your skin can dry out:

  • Winter weather: Winter does a double whammy on your skin. Cool outdoor air has less moisture, so it dehydrates exposed skin. Indoor heating dries skin even more, frequently causing cracked lips and raw knuckles.
  • Dry climates: If you live in an area known for dry air, you need to up your moisturizing game for your skin.
  • Certain illnesses and medications: People who have diabetes, kidney problems or thyroid disorders may have to fight again severe dry skin. Some medicines, such as diuretics, can also cause dry skin.
  • Frequent hand washing: Each time you wash your hands, you strip away some of the protective layers that keep your skin hydrated.
  • Aging: As people get older, the body doesn’t produce as much of the hydrating oils that nourish skin and keep it soft and supple.
  • Harsh detergents: If you mainly notice extremely dry hands after washing dishes or doing laundry, one of the detergents you use may be too strong for your skin.
  • Vitamin deficiencies: The body depends on vitamin A, vitamin D, zinc, iron and niacin to produce healthy, hydrated skin. Low vitamin levels can cause dryness problems.

Is your skin naturally more sensitive? People who get dry skin a lot should make sure to moisturize several times a day.

What Is the Treatment for Eczema?

For minor eczema, the best treatment is often prevention. Try to avoid personal triggers, such as stress, strong fragrances, harsh detergents or overwashing.

If dry skin becomes painful or you have large break-outs, make an appointment with a dermatologist. Your doctor can determine the type of eczema you have and provide treatment that focuses on providing relief.

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Do You Drink Your Water Cold or Hot, and Does It Matter?

Drinking enough water daily is paramount to support bodily functions, including digestion. Many people underestimate the importance of drinking water, not realizing that it helps maintain body temperature, keeps tissues and organs healthy, and plays a vital role in the metabolism and getting rid of waste.

While one cannot debate the significance of water, there is some debate over the correct temperature for consumption. Some people argue that cold water is worse for the body than hot or warm water, while others argue temperature is unimportant. Who is right? What does the science say?

Is Cold Water Problematic?

The best temperature for water might have more to do with where you live or how you practice medicine than anything else. Ayurvedic medicine, based on Indian traditions, proposes that cold water can slow down the digestive process and cause an imbalance in the body.

According to the practice, drinking cold water affects the body's temperature, essentially dampening the "fire" or Agni that fuels the body's system and contributes to overall health. The debate is that drinking cold water drops your core temperature and forces your body to expend additional energy to re-establish it.

Western medicine and its practitioners do not hold the same opinions. There is little research to suggest that cold water has an adversarial relationship with the body. According to most practitioners of western medicine, all that matters is that you drink enough water, which most people do not.

Despite the differences of opinion, there was a small 2013 study that investigated the effects of water at different temperatures on six people. The participants performed exercises in a hot, humid chamber, effectively dehydrating themselves. Then, each person was given water at different temperatures to test their responses.

The results found that water at 60.8° F was most beneficial, but not necessarily for the reasons you might think. The water temperature appeared to encourage more drinking, which resulted in greater hydration and less sweating.

The results of the study are too small to state any universal truth. However, it is interesting that cool water seems to be the most appealing.

Cold Water Versus Hot Water for Digestion

Unfortunately, there is no definitive evidence to suggest that either cold or hot water is best for digestion. However, the primary and conclusive evidence of most research indicates that drinking an adequate amount of water daily is crucial to overall health.

When it comes to water temperature, in most cases, it depends on the preference of the individual. As long as you are drinking enough water to maintain optimum bodily functions, you are Ok.

However, some people might need to avoid drinking cold water for medical reasons. Some studies suggest people with conditions such as achalasia, affecting the esophagus, should avoid drinking cold water because it can affect swallowing.

Ultimately, your water temperature is less important than the amount of water you drink. Many professionals suggest drinking half your body weight in ounces; for example, someone weighing 150 lbs should drink at least 75 oz of water daily.

Water is crucial to bodily functions. While people like to debate the benefits of different temperatures, the important thing is that you drink enough.

What temperature do you like to drink your water? Comment below.

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Struggling to Sleep? Acupuncture May Help!

Sleep is essential for survival and optimal mental and physical function. But what if you can’t get the amount or quality of sleep your body needs to look and feel its best? What if you lay in bed for hours at a time and can’t get any shuteye? I’ve been there, and it made me grumpy, tired and discouraged (just ask my kids!)

Finally, I decided to try something crazy to help me sleep. Someone told me that acupuncture can help you get the best sleep of your life, and I decided I had nothing to lose by giving it a try. It changed my life and helped me finally get quality sleep at night. I decided it was shellfish to keep this secret to myself, so I’m sharing it with you. Here’s what you should know about acupuncture, what it is, and how it may help you get the sleep your body and mind need.

What Is Acupuncture?

If you’ve ever seen acupuncture depicted on TV, it might have made your stomach turn a little. Needles sticking out haphazardly from a person’s body isn’t a great look, right? I thought so, too. What I didn’t know is that those needles are very thin and you can barely feel them penetrating your skin. How deep they’re inserted into your body depends on the area being treated. In areas with a lot of fat, the needles can be inserted deeper than in areas with very little fat.

Another myth I believed about acupuncture is that the person administering the treatment randomly sticks needles anywhere they want until you look like a human pincushion. In reality, acupuncture is very purposeful and exact. The acupuncturist targets very specific areas of the body based on the symptoms you’re trying to relieve. It’s a gentle and precise practice.

How Does Acupuncture Help With Sleep?

I have to mention that acupuncture may not help everyone with their sleep issues, but it is an effective treatment for many. Some studies reveal that acupuncture is effective for treating insomnia. This is great news because acupuncture doesn’t have the side effects associated with many of the sedatives prescribed to people with insomnia.

A lot more research needs to happen before we understand exactly how acupuncture helps people sleep. However, it is believed that acupuncture releases melatonin in the body. This is the hormone primarily responsible for regulating the human circadian rhythm and making you sleepy.

Another theory explains that acupuncture may stimulate blood flow to regions of the brain that are associated with sleep. This is more likely when the acupuncture is done on the affected person’s scalp. These are just theories, but it’s clear that acupuncture somehow helps many people achieve deep and restorative sleep when they were at the end of their rope.

Sleep Pressure Points

There are certain pressure points in the body associated with sleep. They include the Shenmen point (located on the wrist, just below the hand on the pinky finger side), the Yongquan point (found near the center point of the sole of the foot), and the Baihui point (the highest point of the head). Good acupuncturists know how to target these points and insert the needles to the appropriate point for your needs.

It may sound crazy, but acupuncture is one of the best things I tried for my sleep issues. If you struggle to get to sleep at night or the quality of your sleep is poor, acupuncture may help. Of course, it’s also important to rule out other problems such as sleep apnea that may be obstructing your oxygen intake at night. But if there is no obvious cause for your sleep issues, you have nothing to lose by trying acupuncture, and you have great sleep to gain!

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How Many Steps Should You Take in a Day?

Everybody needs to move their feet. Walking can improve your blood circulation, protect your heart, reduce pain and improve your mood. According to several studies, people who walk every day spend less time in the hospital, have lower blood pressure and feel less depressed.

If you want to burn calories, you probably need to kick things up a notch to brisk walking, but even going for a calm, relaxed walk is good for you. How many steps should you aim for every day?

“Are You Serious … 10,000 Steps?!”

Many health professionals recommend reaching about 10,000 steps a day. That equals about 5 miles. If you feel a little shocked, you’re not alone. Most Americans only walk 3,000–4,000 steps on average, or around 2 miles.

Good news! A recent study says that you’re OK aiming for between 7,000 and 10,000 steps a day. It’s that 7,000-step marker that’s really important for your heart and your health.

Keep in mind that counting the steps you take looks at your physical activity throughout the day. It includes walking from place to place at work, walking around the store when you’re shopping for groceries and doing activities at home.

The Benefits of Walking More

Any physical exercise has a positive effect on your health, but hitting that range of 7,000–10,000 steps a day can make a major impact:

  • Lower risk of heart problems
  • Reduced risk of developing diabetes
  • Lower overall weight
  • Lower cholesterol levels
  • Reduced risk of cancer
  • Reduced risk of stroke

All of these benefits add up. People who walk every day are nearly 40% less likely to die compared to people who live a sedentary lifestyle.

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Tips for Upping Your Step Count

You don’t need a gym membership or expensive equipment to meet your step count goals. Here are a few tips for success:

  • Use a comfy pair of shoes: Walking shoes can help you enjoy your exercise more. The happier your feet are, the more likely you’ll get into a walking routine.
  • Set smaller goals: You don’t have to reach your magical number from one day to another. If you’re hitting 4,000 a day this week, aim for 5,000 a day next week.
  • Walk at work: Visit co-workers in person instead of sending emails or calling their extension. Physical activity does you good.
  • Go for a walk after lunch: Instead of heading back to your desk right away after lunch, take advantage of your time to go for a short walk outside. Plus, the fresh air is good for mental focus and mood in the afternoon.

Put on some music: An energetic tune gets you in the mood to move your feet without even thinking about it.

Ways To Stay Active During Cold Months

What if you can’t spend much time outdoors because of freezing temps? Instead of counting 7,000–10,000 steps, focus on doing moderate exercise for 150–300 minutes a week (20–40 minutes a day). Riding a bike, jumping rope, vacuuming your house, using an elliptical trainer and following a dance routine are examples of moderate-intensity exercise you can do at home. Remember that the main goal is just to increase your heart rate and get your muscles working!