Health Benefits of Establishing a Winter Exercise Routine

by Head Health Nutter on November 25, 2015

Most people let their exercise routine falter during the colder months. Today’s guest post by Shelly Stinson describes why we shouldn’t let it go and maybe even give those of us who don’t already have a regular routine a few good reasons to establish one!

Have you ever noticed how much easier it is to exercise in the non-winter months? When the air is warm and the sun is shining on your skin, it actually feels good to get out and work up a sweat in the name of better health. However, when the snow falls, it’s just as easy to convince ourselves to stay inside instead.

Even working out at home becomes more difficult because the shorter days can quickly sap your energy. After all, when it’s dark when you go to work and dark again before you can get back home, it makes it extremely tempting to just curl up in a blanket on the couch and fall asleep early as opposed to throwing on your exercise gear and working up a sweat.

While this feeling is certainly understandable, there are quite a few health benefits of establishing a winter exercise routine. Here are three of the most important ones to consider:

#1: You’ll Lower Your Risk of Disease

Perhaps the number-one reason most people work out is to avoid obesity-related diseases and have better health, and this remains true when exercising during the coldest months of the year. Additionally, if you can exercise outside in direct sunlight even though the temperatures are more frigid, you can increase your body’s production of vitamin D. This vitamin is responsible for giving you stronger bones, protecting you from diabetes and cancer, and promoting healthy blood pressure.

(Editor’s Note: read Vitamin D Can Save Your Life!, for even more benefits.)

#2: You Burn More Calories

If you exercise outdoors, doing so when it is colder can help you burn a higher number of calories. Some experts suggest that this is due to your body working harder to regulate your temperature and others feel that it is the greater level of resistance from wearing additional clothing and making your way through the snow. Either way, you win with a smaller waistline and a healthier weight.

#3: You Feel Better Mentally

Another health benefit of establishing a winter exercise routine is that you feel better mentally. In fact, when you take your exercise routine outdoors during the daylight hours in the colder season, you’ll likely notice that you feel less depressed as a result. Something about the fresh, crisp winter air allows you to clear your mind of all your worries, enabling you to focus on issues and resolve them more effectively. (The release of endorphins helps too!) Even walking around the block once or twice can help improve your alertness.

How to Create a Winter Routine You’ll Love

To experience these benefits (and more), here are some ways to create a winter routine you’ll love:

  • Aim to workout outside during the daylight hours. If you can’t do this every day (or simply don’t want to), shoot for at least a couple times a week so you promote your body’s production of vitamin D. This also enables you to better see the ground below you, saving you from falling on the snow or ice.
  • Grab a friend so you’re not doing it alone. This suggestion is beneficial to your motivational levels because you’ll look forward to working out with a pal, but it is also good from a safety standpoint as well.
  • Create a schedule that works for you. This works with various life stages—whether you’re combating the Freshman 15 or aiming to get healthier in your senior years—in addition to seasonal changes. So, come up with a schedule that works for you and you’ll be more inclined to stick with it.

Exercising in the winter is good for you mentally and physically. Now, all you have to do is do it!

About the Author

This article was written by Shelly Stinson, an aspiring health writer. Follow her on twitter at:

Did Shelly miss any benefits to establishing a winter exercise routine? Tell us about it in the comments below.

Post to Twitter



A Healthy Mind Leads to a Healthy Body

by Head Health Nutter on November 23, 2015

Having trouble reaching your health goals? Maybe it’s because you’ve been focusing on your physical health first… Try reading today’s guest article by Joseph Green, and see if maybe you might benefit from taking his tips for a healthier mind in order to have a healthier body.

The body and the mind are inexorably linked together; you cannot separate one from the other. A healthy body allows you to accomplish what you need to accomplish; it lets the brain work for you, thinking better, processing information better and more.

It works the other way also; a healthy brain – one that is informed, curious, always learning – keeps a person feeling young and vital, and lets you exercise, move around, and be active.

healthy11A healthy mind keeps you vibrant. A healthy body keeps you free and alive. Both together makes a satisfying life.

We have all heard it said that stress will kill you, but in 2012 researchers proved it (Russ, et al, 2012). They found that people with high levels of stress or social dysfunction had a higher chance of dying from any variety of disorders, including heart disease and cancer (Russ et al, 2012).

Following are a few tips for things that you can do every day to keep both your body and your mind healthy, and live each day to the fullest:

Cut Down Your Stress

Stress is a healthy human response to serious situations; it tells us to run if being chased by a wolf, to get that big project done on time, or to go to the doctor when we have chest pains. Stress serves a purpose. But too much stress, and stress that is not well controlled, can lead to a variety of physical and mental disorders. As mentioned previously, stress can damage body systems.

The key is not to try to eliminate stress, but to learn to manage it. This can mean learning not to take on too much, learning to manage your time better, setting priorities and so forth. It can also mean working off “steam”, as they say by exercising or doing yoga to calm your mind.

One thing that can lead to stress is not accomplishing all that you need to do in a day. For the occasional sluggish feeling or lack of energy, energy supplements might be the thing to give you that kick, let you knock out your to-do list, and help you feel accomplished and stress free.

Build up a Spiritual Connection

One way that many people find effective for controlling stress is to build a spiritual connection. For some, this may mean embracing religion, and that’s wonderful if you are a person of faith. But it can also mean embracing the universe, nature, or whatever higher energy or power you believe in.

The idea behind building a spiritual connection is about understanding that you are one small part of a vast universe, important in your own way, but small. This means that something which happens today is not the end of life; you learn to trust in a greater power, to release your concerns to something beyond you. In that release you can find emotional freedom and physical health.

A Healthy Diet

Eating a balanced diet is an important part of nurturing a healthy body that can take you where you want to go, do what you need to do, and help your mind feel energized and productive. You don’t have to be a vegetarian or see a nutritionist to eat well. Simply enjoy ample fresh, whole foods every day.

Worried that you had a busy day (or a busy week) and were unable to eat well and get all the nutrition that your body needs? To fill in the occasional gaps in your diet consider bulk supplements, particularly things like Vitamin B, Vitamin D, Omega 3, and Vitamin C.

Positive Approach

Attitude is everything. Great leaders are born, not specifically from skill but more from attitude. Being confident and positive is attractive to others. Being negative repels people like the plague. A very famous book, The Secret, talks about the importance of being positive; it’s all about the Law of Attraction. This is the idea that you get back from the universe what you send out there.

Thus, a person who always talks about how they have no money will always have no money, but a person who is positive, who shows the world that they have enough, will draw more money to them. The same is true of friends, health and everything – a positive attitude brings good karma. As they say, you attract more flies with honey.

Create a Healthy Environment

To achieve the above – to be positive, eat well, cut stress and embrace your own spirituality – you need to surround yourself with an environment that is supportive of these things. Sure, some aspects of your environment may be out of your control. But change what you can, spend time with people who reflect what you want out of life, go to places that embrace what matters to you, shop at stores and restaurants that have healthy foods.

Turn your world into a place that allows you to reduce stress, eat well, be positive, and embrace your spirituality and you will have a healthy mind and body, and they will work together to give you a satisfying life.


Russ et al. (2012). Association between psychology distress and mortality. British Journal of Medicine. Retrieved from,

About the Author

Joseph Green is editor-in-chief and owner at NutraBulk. Nutrabulk specializes in best high quality of bulk supplements for the benefit of everyone’s health. He is also very passionate about researching and writing on various health issues. Be sure to connect with Joseph on Twitter and Facebook for more great health, wellness and fitness information.

Do you have any tips to add to this list for a healthier mind?

Post to Twitter



5 Ways to Naturally Improve Your Eyesight

by Head Health Nutter on November 21, 2015

Do you know how to care for your eyes? I didn’t have any real clue before I read this article by guest blogger, Daphne Lefran. It’s worth the read!

In a 2012 survey from the American Optometric Association, more than half of the respondents reported that they valued their eyesight more than their memory or ability to walk. However, practicing basic eye care is commonly overlooked.

Many people undergo surgery and are prescribed glasses or contacts but forget that there are a number of natural ways to improve your eyesight. These 5 simple tips will ensure you protect your eye health and sharpen your vision, the natural way.

Practice eye exercises.
Although eye exercises can’t treat eye conditions, they can help reduce the strain on your eye muscles and relax them. Performing these 3 exercises once a day will help strengthen your eyes so that they function at their best.

  1. First, warm your hands up by quickly rubbing your palms together. Gently place them on your eyes for 5-10 seconds. Repeat this at least three times.
  2. Gently massage your temples in a small circular motion using your fingers. Do this for approximately 20 seconds in each direction. Repeat this above your eyebrows and below your eyes next to the bridge of your nose.
  3. Roll your eyes by looking up and circling clockwise 10 times and counterclockwise 10 times.

Eat the proper eye nutrients.
There are a number of nutrients that support eye health. Omega-3 fatty acids contain antioxidants that are great for decreasing the risk of eye disease, such as AMD. Fish oils also support a healthy production of tear coating and structural formation of cell membranes to boost eye health. Consuming at least 5-6 ounce servings of fatty fish per week is enough to reap these benefits. [click to continue…]

Post to Twitter



How to Keep Your Skin Healthy & Radiant Through Fall & Winter

by Head Health Nutter on November 16, 2015

Here are a few skin care tips from guest blogger, Emma. Keep reading and protect your skin against the harsh, cold weather. 

The winter season brings shorter days, chilly weather, and plenty of fun outdoor activities. Unfortunately, all of that skiing, snowman building, and sledding can take its toll on your skin. Harsh winter weather can leave skin red, chapped, and cracked. Those with sensitive skin may even dread the fast-approaching winter weather.

There are, however, a few things you can do to resist and reverse seasonal skin damage. The following tips will help you keep your skin looking its best throughout the fall and winter:

skin-cleanserDon’t Forget the Sunscreen:

You may think that sunscreen is only for summer; however, your skin is still susceptible to UVA and UVB rays—even in the dead of winter. Not only do you have the sun overhead, but you also have the glare of sunlight from the snow. This increased exposure can lead to a sunburn. You should apply a small amount of sunscreen to your face, neck, and hands before going outside to prevent burns that can cause premature aging and long-term sun damage.

Hydrate, Hydrate, Hydrate:

Making sure you hydrate from the inside and outside is essential to keeping your skin healthy. Start by drinking six to eight glasses of water a day. You can use a humidifier to add extra moisture to the air. This helps hydrate your skin from the outside and can even help you breathe easier. You should also apply an all-over body moisturizer immediately after your shower to trap moisture on your skin.

Avoid Products that Over-Dry: [click to continue…]

Post to Twitter



Homemade Probiotic Ginger Soda

by Head Health Nutter on November 12, 2015

Healthy sodas? Get outta here! Actually, scratch that – just keep reading today’s guest blogger, Alexis Goertz, for some recipes to try!

Do healthy soda pops actually exist? The answer is yes, and they are easier to make than you think. Let me introduce you to Homemade Probiotic Ginger Sodas.

Ginger BugProbiotics soda pops are an easy and fun way to get started with fermenting your own food and drinks at home. They are so simple to make, don’t require exotic ingredients or complicated equipment, and offer countless ways to experiment with your favorite flavors. They are great for kids and a perfect way to incorporate probiotics in your diet on a daily basis.

Contrary to conventional soda pops, which are sugar-bombs full of chemicals with no nutritional value, homemade probiotics soda pops come with less sugar, are full of minerals, vitamins and a healthy dose of beneficial bacteria that your gut flora will thank you for.

How to make Probiotic Ginger Soda

First, we have to make a Ginger “Bug”, a simple starter culture made from ginger, sugar and water. The natural yeasts on the skin of the ginger and in the air will feed on the sugars introduced, start the fermentation process, and enable the growth of beneficial bacteria. This is called “wild” fermentation.

Sounds complicated? It couldn’t be simpler. If you’re a visual learner, you can check out this step-by-step ginger bug video here as well (ginger-bug starts at 15:40).

This is what you need to get started: [click to continue…]

Post to Twitter



A Homeopathic Approach to Healthy Aging

by Head Health Nutter on November 9, 2015

Who doesn’t want to stay younger, longer, despite their calendar years? There are natural anti-aging techniques that all of us could use – they are healthy living tips! But in today’s article by guest blogger, Andrew Hoffman, focuses on a specific natural aging solution: homeopathy. 

If you’re looking to slow or even reverse the signs of aging, you’re not alone. Anti-aging supplements and remedies make up a multi-billion-dollar-a-year industry, but so many purported solutions accomplish little more than covering the physical signs of getting older. They don’t adequately address the physical and physiological processes that guide and even accelerate the aging process.

Fortunately, there are a number of natural and homeopathic solutions out there for people looking to preserve their youthful appearance and disposition.

healthy-mature-coupleThe Homeopathic Approach

Beauty treatments will only take you so far, but homeopathy is designed to treat and heal from the inside out. When taking on any sort of beauty regimen, your approach should be to address the root of the issue. For instance, many people have found homeopathic DHEA to be extremely effective. DHEA is made by the body and secreted by the adrenal gland, but by age 30, DHEA production begins to decline. By supplementing this important hormone, you can improve and accelerate many of the natural processes that slow down with age, but it’s important to find DHEA in homeopathic concentrations, in order to avoid potentially dangerous side effects. [click to continue…]

Post to Twitter



5 Healthy Activities For A Happy Heart During Menopause

by Head Health Nutter on November 7, 2015

If you or someone you know is going through menopause, then today’s article is for you. Keep reading as guest blogger, Tony Miller, discusses menopause and suggests several heart-healthy ways to improve menopausal symptoms.  

For many women, menopause is a dreaded period marked by incessant health problems. Even before they reach 50, the average age of menopause, women experience hormone imbalance. As a natural process, their estrogen level drops leading to permanent infertility. This physical change causes problems in their reproductive system such as irregular periods and vaginal dryness.

Two Happy PeopleAside from irregularities in their reproductive system, they also suffer from hot flashes, night sweats, sleep problems, as well as mood swings and weight gain brought by slowed metabolism. This decline in metabolism rate is one of the most critical health problems.

According to a paper by National Center for Health Statistics of the Centers of Disease Control Prevention (NCHS-CDC), the prevalence of obesity among middle-aged women aged 40–59 is 39.5% and 38.1% in 60-and-over age bracket in 2011–2012. Hence, middle-aged women and older are more prone to be overweight than in another period in their lives.

Menopause and heart disease

Aside from their tendency to go overweight, a new study by the University of Pittsburgh Graduate School of Public Health revealed that late- and post-menopausal women are at greater risk of accumulation of more fat around the heart.

The lead author of the study, Samar R. El Khoudary, Ph.D., M.P.H., emphasized the gravity of his findings. He said, “Cardiovascular disease is the leading cause of death in women, and it increases after age 50 — the average age when a woman is going through menopause.”

The research funded by the National Institutes of Health (NIH) and American Heart Association (AHA) prescribed women nearing midlife to take preventive measures for the build-up of fat surrounding their hearts. [click to continue…]

Post to Twitter



Personal Trainer vs. Solo Workouts

by Head Health Nutter on November 4, 2015

Is hiring a personal trainer really worth the expense? Well if you’re deciding whether or not to include “personal training” in your monthly budget, keep reading today’s guest post by Brooke Chaplan. 

When you want to get in shape, the first step for many is heading to a gym to burn calories. However, with the vast array of weights, machines, and specialty equipment available, it can be overwhelming and confusing for inexperienced athletes. Instead of working out alone, discover the great benefits that come from working out with a personal trainer.

Specialized Knowledge
Many personal trainers have special education like degrees in health education, which gives them greater knowledge about the human body, fitness, and nutrition. They use this to create a unique plan for fitness and diet that will work for your lifestyle. Of course, each trainer will have a different way of working with individuals and it is all directly tailored to your needs. Whether you need someone tough to motivate you, or a gentle hand to help guide your path.

What You Can Get Out of a Personal Trainer vs. Solo WorkoutsA Personal Trainer Increases Motivation
No matter which way a personal trainer approaches each session, they can increase your motivation. Knowing a trainer is waiting for a scheduled session at the gym can spur you to simply show up for a workout. Throughout each session, the trainer will use motivating phrases and encouragement to keep you working at the peak of your potential.

Unique Workout
Every person has a unique set of needs or goals, such as weight loss, increased muscle mass, or improved cardio health. Personal trainers use a variety of machines to create a personalized plan that will be much more effective than simply walking on a treadmill for a half hour. Trainers can also make modifications in a workout to meet individual needs, such as leg pain, or low muscle mass. Trainers will also be more knowledgeable about which machines, weight, and reps you should be doing. They can uniquely tailor each session to help you meet your goals and get you acquainted with workouts you’ve never tried before. [click to continue…]

Post to Twitter



Home Remedies for the Flu

by Head Health Nutter on November 2, 2015

Flu season is here! If you want a few home remedies for the flu, keep reading as guest blogger, Ella, shares her ideas. 

It strikes fast and strikes hard, even in the middle of home cleaning. You suddenly feel your efforts wane as your body tires and you can no longer continue with the carpet cleaning as you stop to deal with a sneezing fit and runny nose. During flu season, you need to focus on taking care of yourself, and so you should take measures at the first signs of something even resembling the tedious disease.

Homemade Anti-Flu RemediesBut you should avoid the nearest pharmacy to order a bag-load of over-the-counter drugs. This is the fastest way to poison yourself or ruin your immune system. There is a much gentler method for dealing with flu, more than one even, and most of them are found in your kitchen. You can sit in the comfort of your own home and find ways to battle the nasty disease without even having to spend a dime:


Sweating is a natural part of getting better. Sweating means your system is fighting off the disease and it is literally releasing from your body. Keep hydrated though, and flushing out your body with as much water as you’re losing. If you can, find a way to humidify the room you spend the most time in. A humidifier is the best solution but if you’re stuck, place several pots filled with water on your heaters. If your heating system doesn’t allow this, simply place them around the room.


Doctors will often tell you, drink more liquids. This is smart advice as you do need to consume lots of liquids, namely water, to keep your body functioning optimally. Consuming liquids will save you from a parched throat and will help you fight off dry coughing which could damage your throat. Taking in liquids is also a good way to fight off the drawbacks of loss of appetite – while you may not want to eat, you can still drink to keep your system going. And if you are not a big fan of water, you can instead drink lots of juice – beside the liquid intake, it will also give you some extra vitamins. [click to continue…]

Post to Twitter



Health Effects of EMF (Electromagnetic Fields)

by Head Health Nutter on October 27, 2015


Do you think using your cell, working in front of the computer for hours on end, day after day, and watching TV may all have long-term (or even short-term) health effects? If you’re curious to hear more about the potential health concerns of our technology use, keep reading today’s guest post by Mark Kramer. 

Wireless devices and mobile phones have the potential to significantly impact your health. Mobile phone in particular have been directly associated with headaches as well as brain cancer.

Although cellphone companies and wireless service providers would like to keep this information out of the limelight, the wealth of research evidencing this strong association cannot be ignored. As a result it is important to understand both extremely low frequency (ELF) and radio frequency (RF) radiation and the long-term effects of electromagnetic fields (EMFs) at home.


About the Author

Mark Kramer of HARApad is an engineer with a passion to help people live their lifestyle without the harm from radiation from electronic devices.

What do you think about this infographic? Please share your comments below!

Post to Twitter