Health Experts Shared Some Benefits Of Laser Tattoo Removal

by Head Health Nutter on October 4, 2015

There are instances when people regret of getting one or more tattoos later in their lives. Oftentimes, a tattoo might be out of reckless mistake or perhaps it might turn out looking different from what you have expected. No matter what your reason may be for regretting having a tattoo, the bottom line is that that tattoo must be removed – it is for this reason that many people these days are considering of getting laser tattoo removal. Good thing most laser clinics today get a lot of business from those who rue getting inked.

Although there are traditional tattoo removal methods, experts highly emphasized that these involve lots of risks that may leave you with ugly scars. Be aware that with the modern laser equipment, ink can be dispersed without causing any detrimental side effect or perhaps serious pain. For beginners, know that laser tattoo removal outplays all the other options when it comes to comfort and safety.

Is anaesthesia required? It is typically not required unless the tattoo is in a sensitive area.

During the procedure, protective glasses must be worn in order to protect laser beams from hitting the eyes. After the treatment, tenderness can be dealt with skin cream or perhaps an ice pack.

Must-Knows About Laser Tattoo Removal

Laser is proven to be more efficient than other techniques, most especially in terms of erasing your tattoo. Treatment must be customized in order to suit the colours, size as well as age of your tattoo. You might think that black is hard to remove but actually the easiest. Experts highly emphasized that laser tattoo removal take less time as opposed to other methods. With this option, your tattoo can disappear in just 4 sessions. Be aware that the length of the session is likewise short; thus, it is possible for you to undergo tattoo removal without the need to be absent from work or school. It is for this reason that clinics can also accommodate many clients.

As mentioned earlier, people remove their tattoos for many different reasons. The decision might also provide them with more than what they have bargained for. Although they might have opted to remove their tattoos in order to correct a certain mistake, they might notice later on that their decision likewise has presented them with new excellent opportunities and possibilities. Once your tattoo has been removed, you will certainly notice that its absence has great impact on your love life, work, and your general image.

About the Author

Chelsea Sawyer is a certified health coach. She has been helping many people in changing their behaviors to keep them focused on achieving their health and fitness goals. With great passion for writing, her hobbies include writing and sharing helpful techniques on various health topics. She visits sites like

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What Causes Dry Skin & Home Remedies

by Head Health Nutter on October 2, 2015

The cooler temperatures are here and it’s just a matter of time when the indoor heat comes on. Why not plan ahead this year and have an arsenal of home remedies to treat dry skin? Keep reading today’s guest post by Sravanthi Reddy for reasons why our skin dries out and ways to naturally moisturize it. 

What causes dry skin?

During the winter months, we all worry about dry and flaky skin. The dry and cold winter air sucks the life out of our otherwise smooth, silky skin. A genetic predisposition, climatic conditions, nutritional deficiencies, and aging are some of the other factors that lead to dryness of the skin. This is not a disease but a condition mainly brought about as a result of external factors.

Nevertheless, it is a highly frustrating problem that we all have to face up to at some point or the other.

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Tips to prevent dry skin

You may have the same skin care routine to follow all through the year but things may not work out so well when the humidity levels start to drop. If you don’t change your skin care regime here, the dry air will make the fine lines and wrinkles on your skin highly prominent. Dry skin is usually flaky and itchy, and tends to crack up. You may also experience bleeding!

In order to tackle the issue of dry skin and prevent it from showing up yet again, here are some suggestions from dermatologists that you can follow.

1. Do not allow your showers and baths to worsen the dry skin condition. If your skin is dry and you are taking a bath or are in the shower, make sure you take these precautions:

  • Keep your bathroom door closed (I’m sure everyone does, dry skin or not!)
  • Limit the amount of time you spend in the shower. Five to ten minutes should be ideal
  • Opt for warm water and not piping hot water
  • Use a gentle, fragrance-free cleanser to wash yourself
  • You should use cleanser in sufficient amount to remove oil and dirt. Do not use it to such an extent that a thick lather is produced
  • With a towel, blot your skin gently to dry
  • As soon as you have dried your skin, apply the moisturizer

2. Use a moisturizer as soon as you have washed: Lotions, creams, ointments, and all other forms of moisturizers help in trapping the existing moisture content of your skin. Within minutes of washing your hands or face and drying up, apply the moisturizer so that the much-needed moisture does not escape.

3. Make use of a cream or ointment rather than a lotion: Creams and ointments are far less irritating and way more effective as compared to lotions. Try getting hold of an ointment or cream that has a content of oils such as olive oil or jojoba oil. Shea butter works equally well. Among other ingredients that help in soothing dry skin are petrolatum, mineral oil, lanolin, glycerin, dimethicone, hyaluronic acid and lactic acid.

4. Wear a lip balm: Use a lip balm that feels good on your lips. A number of healing lip balms actually causes more irritation than soothe them. If you have a tingly or stinging sensation on your lips after applying the balm, switch to one that won’t lead to such irritation.

Home remedies to treat your dry skin condition

Where there is a will there is a way, goes an old saying. Such is also the case with dry skin conditions where you can make use of a number of home remedies to treat this problem.

Olive Oil face pack: Take some amount of honey, brown sugar, fresh lemon juice, and olive oil in a bowl. Whip up this mixture to create a moderately thick mask. Apply a thin layer of this mix on your face as an effective home remedy for tackling dry skin.

A mix of castor and olive oil: Take one part of castor oil and three parts of olive oil, and mix together thoroughly. Warm the oils beforehand in order to get more effective results. Apply this oil mixture on your face and leave for some time. Then take a warm towel or wash cloth and place over your face. Leave it on till all the oil gets soaked out of your skin.

Gram Flour (Besan): Take one tablespoon of honey, one teaspoon of turmeric, and a couple of tablespoons of besan. Add a little milk and few drops of lime. Apply this pack on your face, allow the mixture to dry, and then use warm water to rinse it off.

Face pack with mustard oil, turmeric powder, and wheat flour: Take four tablespoon of wheat flour, one teaspoon of mustard oil, and half-a-teaspoon of turmeric powder. Add water and mix together to form a paste. Apply this paste on your face while taking care to avoid the area around your eyes. Leave the mixture on for ten minutes and allow it to dry, after which scrub with your palms to remove this dried mask off your face. Stay this way for thirty minutes and then wash off with lukewarm water.

Honey and milk natural face pack: Take two teaspoon of milk and two tablespoon of honey, and mix them well together. Apply this mixture on your neck and face while ensuring that it does not touch your eyes. Leave on for twenty minutes and use lukewarm water to wash it off.

Your skin requires as much care as any other part of your body. Follow these remedies and bid an eternal goodbye to the troubles of a dry skin!

About the Author

Sravanthi Reddy is a nature enthusiast and a fighter by nature. I love to go for long walks and try own home remedies for health and skin conditions at home. She also loves to write.

Do you have a natural dry skin home remedy that works for you?

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8 Reasons Why Your Body Loves B Vitamins

by Head Health Nutter on September 30, 2015

Healthy eating isn’t always easy (though you can make it easier with the right hacks…). Sometimes you don’t even know where to start! That’s why I’m happy to shares today’s guest article by Gary Wilson, so you can start stocking your fridge and pantry with some healthy staples.

Nutrition isn’t something solved once and forgotten—especially in today’s environment. Whether it’s letting too much fast food creep into your diet or the steady drain breathing in a city’s air pollution has on your overall health, it’s difficult for 21st century people to be as healthy as they’d like to be. That being said, 21st century people know a lot more than we ever have about the ins and outs of what is needed in order to gain and keep optimum health.

If you’ve never given much thought to all the B vitamins, there are dozens of reasons why making sure you get plenty will enrich your overall well-being—no matter what’s going on in the rest of your life. Here are eight of the many reasons why B vitamins do your body a world of good:

Still life of variety of Healthy Foods

1. They Lower Your Stroke Risk

Strokes happen when a blood clot interferes with blood flow to the brain, and B vitamins have been linked to reducing the likelihood of those clots ever forming in the first place. Whether you increase your intake of B vitamins through supplements, by eating more peas and broccoli, or by committing to drinking a daily cup or two of goldenseal herbal tea, go out of your way to boost your intake of B, and you’ll enjoy a lowered likelihood of stroke.

2. They Give You More Energy

Our near-insatiable dependence on caffeine is enough to convince anyone that the pursuit of more energy has become tantamount with the pursuit of the American Dream, which is why B vitamins’ ability to increase energy is such welcome news. Riboflavin, also known as vitamin B2, is the particular vitamin responsible for championing energy, and it is boosted by eating more nuts, green leafy vegetables, dairy, and meats of all kinds. While researchers aren’t sure why B2 boosts energy, the fact that it helps your body more efficiently break down everything you eat may have something to do with it.

3. They Lower Your Dementia Risk

By eating plenty of fish, legumes, and nuts you can lower your dementia risk. These sources of B vitamins can keep you safer from developing a disorder called pellagra. Marked by dementia, pellagra can also cause diarrhea and other physical ailments. Simply moderate your alcohol intake and get plenty of B vitamins,and this type of dementia probably won’t be a worry for you.

4. They Keep Beriberi at Bay

Plenty of vitamin B1, also known as thiamin, is necessary for keeping a disease called beriberi at bay. Found most commonly in alcoholics and people who are malnourished, beriberi has far-reaching effects on the digestive, cardiovascular, and nervous systems. It can cause paralysis, a loss of feeling in the hands and feet, and it can also lead to heart failure. To get plenty of B1, eat more whole grains, beans, meats, nuts, and yeasts on a regular basis.

5. They’re an Antioxidant

Load up on almonds, milk, Brussels sprouts, spinach and wild rice for a boost in the B vitamins that are richest in antioxidants. Antioxidants fight the free radicals in our bodies and environments that cause cell damage, assisting in everything from reducing the signs and symptoms of age to improving red blood cell production.

6. They Improve Heart Health

Heart disease is still the number one killer in the United States, but a diet high in B vitamins can improve your heart health and help guard against such a fate. Vitamin B9 is one of the biggest helps in this department. Eat green, leafy vegetables, citrus, and legumes every day to ensure your heart is getting all the help it can.

7. They Boost Metabolism

Who doesn’t want to improve their metabolism? While exercise is a great way to boost your body’s fuel-burning capacity, simply boosting your intake of vitamin B can help as well. Because the B vitamins are such an essential part of transforming what you eat into energy, getting plenty of them can’t help but increase your body’s efficiency in using the calories you take in. So, eat up—if it’s got B vitamins in it, you’re going to use it faster anyway.

8. They Improve Sleep

A trio of B vitamins—12, 9, and 6—are responsible for helping improveboth mood and sleep. Through improved production of serotonin and melatonin and through providing for a more measured production of the stress hormone norepinephrine, these vitamins help regulate your energy and sleep cycles. Eat poultry, tuna, lentils, carrots, and brown rice to get your fill.

It can be hard to be healthy in today’s world, but small changes can bring big gains. By taking a little time to make sure your diet includes plenty of B vitamins every single day, you’ll better your chances of good health.

About the Author

I’m Gary Wilson, professional blogger and social media consultant. In addition, practicing conversion optimization techniques focusing health and entertainment niche. I’m always online via Twitter, so you can catch me with your cool ideas.

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Alcohol Side Effects & How They Can Affect Your Workout Routine

by Head Health Nutter on September 28, 2015

Are you leading an otherwise healthy lifestyle, despite indulging in alcohol consumption on a regular basis? You may be interested in this article by Rachelle Wilber, which discusses how alcohol could be reversing all your hard work and efforts to your healthy lifestyle. 

Liquor offers many enticements and allurements. If you believe the ads on television, it involves beautiful women, wealthy people and exotic places. Alcohol can be a lovely beverage when used moderately at the right place and time. It also has some negative effects, especially on your physical health.

Word gym on agenda with dumbells in the background. Shallow depth of field. Focus on word gym.

If you eat healthy and work out, alcohol may be stealing some of the positive affects you gain with your healthy lifestyle. Before you belly up to the bar, you may want to read about the five ways alcohol can get in the way of your workout, your progress and your life.

Brain Function
Not surprisingly, alcohol interferes with brain function in a number ways. We are used to seeing side effects like blurred vision, slurred words and an unsteady gait. It also slows the metabolism of glycogen, which means the brain is deprived of glycogen and of energy. This effect lasts for one to two days after drinking. Alcohol steals brain performance.

Muscle Building
Alcohol negatively affects protein synthesis or anabolism. It diminishes the amount of protein that is turned into muscle. It doesn’t only affect the growth of muscle, but it slows down the recovery of muscle tissue because less protein is available to repair muscle tissue. It also causes a shortage of oxygen which blocks the production of adenosine triphosphate syntheses (ATP). ATP is an important energy source for muscles.

Drinking alcohol causes dehydration. Being dehydrated slows muscle recovery because it decreases blood flow to the muscles. Dehydration can cause the blood to thicken and result in elevated blood pressure. It also slows the metabolism.

When you drink, a toxic hormone is released in the liver that directly decreases the amount of testosterone secreted into the body. Testosterone aids in the production of muscle mass. Drinking may also affect the level of human growth hormone (HGH) which helps to build muscle.

A beer has about 150 calories and 12 carbs. A shot of whiskey has 80 calories. Consuming only a few beers can really put a damper on a meal plan and planned calorie intake. Reuters reports that men drink about 2.5 drinks per hour between 11PM and midnight on Saturdays, while women drink about 1.9. Alcohol can’t be stored as a nutrient in the body, so it is stored as a fat.

The Other Consequences

  • Drinking affects judgment and coordination, long after the last call. This can be demonstrated by the poor decisions that have been made under the influence. If you drink enough alcohol, you can pretty easily injure yourself very seriously which is a huge cost to  physical performance.
  • Drinking immediately after a workout slows the recovery process. Alcohol will replace the carbohydrates leaving you with half the amount up to 8 hours later.
  • Drinking can also cause social, psychological, work, family and physical health problems at the extremes. In addition to all of the physical consequences listed above, drinking too much can take a terrible toll on your life. The consequences of driving under the influence can be costly. It depends of the area, but a DUI can cost you up to six months in jail, a $1,000 fine and other really inconvenient consequences. In the case of being charged with a DUI, be sure to have an experienced attorney like Byron Roope, a DUI Lawyer in Sacramento, ready on your side to help guide you through the legal process and charges.

If you are working hard to be healthy and physically fit, you may want to think about leaving alcohol out of your life plan or at least minimize it. Alcohol takes away a lot of the positive effects of the hard work in working out and it negates some of the healthy eating. If you do drink, experts recommend not doing it on a workout day and limiting consumption to two drinks or less.

About the Author

Rachelle Wilber is a freelance writer living in the San Diego, California area. She graduated from San Diego State University with her Bachelor’s Degree in Journalism and Media Studies. She tries to find an interest in all topics and themes, which prompts her writing. When she isn’t on her porch writing in the sun, you can find her shopping, at the beach, or at the gym. Follow her on twitter: @RachelleWilber

Do you find that alcohol affects your workout?

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Hearing Loss & Gene Therapy

by Head Health Nutter on September 26, 2015

Audiologist Joan McKechnie, BSc Hons Audiology & Speech Pathology, works for UK based hearing aids vendor Joan is registered with the United Kingdom’s Health Care Professions Council and has years of experience in the hearing aid industry. Today, Joan is discussing Hearing Loss and Gene Therapy.

Hearing loss is extremely common in the United States with an estimated 20% of adults having some form of hearing loss (Hearing Loss Association of America I, 2015). Harvard University’s stem cell institute estimates that 17% of Americans have a form of hearing loss that is irreversible given current medical technologies (, 2015).

hearing-lossIn adults, the most common causes of permanent hearing loss are age-related (presbycusis) and noise related (WebMD, 2015).

The Hearing Loss Association of America (2015) estimates that by the age of 65, one out of three people are suffering from hearing loss. There are a number of possible causes for age-related hearing loss including changes within the cochlea, pathways from the ear’s nerves to the brain no longer functioning correctly, certain medical conditions and the use of certain medications ( II, 2015).

Noise-related hearing loss usually occurs as a result of continuous or intermittent high level noise exposure (Kirchner et al., 2012). The National Institute on Deafness and Other Communication Disorders (NIDCD) estimates that 15 percent of Americans between the ages of 20 and 69 (26 million Americans) have some degree of hearing loss that may have been caused by exposure to noise at work or in leisure activities (, 2015).

Both noise-related and age-related hearing loss are forms of Sensorineural Hearing Loss (SNHL) (Hearing Loss Association of America II, 2015). The cochlea contains two types of nerve-endings, the inner hair cells (IHC) and the outer hair cells (OHC), which help transduce incoming sound vibrations into electrical signals. The electrical signals are then transmitted to the auditory pathway of the brain through spiral ganglion neurons (SGCs). SNHL occurs when the functioning of the cochlea and/or the auditory pathway is impaired.

This form of hearing loss is typically described as irreversible and permanent (, 2015). Childhood infections including meningitis, mumps, measles, scarlet fever and Meniere’s disease can also cause sensorineural hearing loss.

Another categorization of hearing loss is Conductive hearing loss. That occurs when problems within the ear canal, ear drum or middle ear cause hearing loss (Hearing Loss Association of America II, 2015). Conductive hearing loss hearing loss can be caused by a genetic malformation, tumour, infection, foreign body or trauma. Some forms of conductive hearing loss are treatable through surgery or medication.

Treating Hearing Loss with Gene Therapy

Genes are commonly referred to as the “building blocks of inheritance” (, 2015). They are passed down from parent to child and contain instructions which inform the body how to make proteins. Many diseases are caused by malformed genes.

Gene therapy usually attempts to treat a disease by inserting a gene into a patient’s cells, often to replace an abnormal gene (Genetics Home Reference, 2015). The activity of a gene can also be altered. The delivery mechanism for gene therapy treatments can vary, depending upon the condition being treated.

According to the Stanford Initiative to Cure Hearing Loss, 70% of the most common forms of hearing loss are caused by mutations in only three genes (, 2015). If scientists are able to modify or replace those defective genes, many common forms of hearing loss could be treated. Stanford researchers are currently working on understanding the genetic causes of hearing loss so gene therapies can be developed.

Researchers have already begun animal trials to test if modifying or removing mutated genes can restore hearing. Scientists from the Harvard Medical School and Boston Children’s Hospital were able to restore hearing in mice by removing mutated transmembrane channel–like 1 (TMC1) genes. The mice had a type of deafness caused by the genetic mutation, which causes between 4-8% of all cases of deafness in humans (, 2015). The researchers noted that more than 70 genes are known to causes deafness when mutated.

Gene Therapy May Repair Nerve Endings

The reason why sensorineural hearing loss is considered permanent is that after birth, humans lose the ability to regenerate the hair-like nerve endings in the ear (, 2015). Once the nerve endings are damaged or lost, hearing is permanently lost. If gene therapy can be used to tell the body to regrow those nerves, hearing could be restored for millions of people.

One major breakthrough that has occurred in the field is the discovery of a gene that is active in developing nerve endings. Researchers have discovered that enabling the “Atoh1” gene, causes nerve endings to regrow (, 2015). Despite the gene being identified more than 10 years ago, researchers have only just developed a mechanism that may be able to modify the gene.

A bio-technology company named Genvec has partnered with Novartis to test a drug which may be able to enable the Atoh1 gene (, 2015). The clinical trial for the drug CGF-166 started in October 2014 and researchers are expected to release the results in 2017. The treatment will involve a one-off dose of the drug, directly injected into the inner ear.

If all goes well, there may be new treatments for many forms of sensorineural and conductive hearing loss in the near future. Gene therapy has some difficult hurdles to cross, but the recent findings are very encouraging.

About the Author

Audiologist Joan McKechnie, BSc Hons Audiology & Speech Pathology, works for UK based hearing aids vendor Joan is registered with the United Kingdom’s Health Care Professions Council and has years of experience in the hearing aid industry.

Image Credit: soflasun. Quoted sources are available upon request!



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The Right Exercises to Do & the Time It Takes to Get Fit

by Head Health Nutter on September 24, 2015

Are you ready to get in shape? There is no better time than the present. Keep reading Andrew Hoffman’s guest article to find out all you need to know to get active the right way and approximately how long you should keep it up before you see results!

While it can be a daunting prospect, fitness is important, and it only gets harder as time passes if you don’t make crucial lifestyle changes now. Alongside proper sleeping and eating habits, exercise is absolutely essential if you want to be truly healthy.

If you stay focused, you should start noticing changes in a few weeks, and within 1-3 months you should see clear results. Of course, the time it takes varies depending on a person’s previous lifestyle habits, as well as their daily regimen.

Attractive, young couple jogging in the park

Getting Started

First, you need to get active. This can be difficult, especially if you have gone through a period of inactivity, but it must be done. Even if you just go for a walk around the block, you need to get your heart pumping. If you are committed to getting in shape, you are going to need to exercise on a daily basis. You may want to consider investing in exercise bikes, a gym membership, running shoes, sports nutrition supplements and any other equipment that will improve your daily workout.

Aerobic Exercises

In order to keep your heart healthy, burn calories, and regulate your blood pressure, you need to do cardiovascular exercises. Some of the most popular options include swimming, running, jogging, and biking. Exercise bikes are perfect for home use, as they allow you to perform a rigorous workout conveniently from the comfort of your own home. You can also consider joining a sports league, going out jogging with a friend, or finding some sort of hobby that keeps you active. Remember, exercising can be fun!

Weight Lifting

Lifting weights can be an effective way to lose weight and tone your body. When it comes to weights, you should start small. Set realistic, achievable goals for yourself, and then move on once you are comfortable with surpassing them. You may want to speak to a professional about proper techniques. Always start slowly, and before you do any heavy lifting, stretch *warm* muscles thoroughly. Your muscles should feel fatigued at the end of the workout, but don’t take it too far. Consider taking workout recovery drinks which can add yet another phase to your performance enhancement right after you finish an intensive workout. It is easy to overdo weight training, so err on the side of caution.

Other Factors to Consider

Besides regular exercise, you need to embrace better sleeping and eating habits. Try to follow a consistent sleep schedule, and try to get around 8 hours of sleep every night. Portion your meals smaller, and avoid foods with hydrogenated fats or oils. Eat balanced meals that contain fruits, vegetables, lean meats, and whole grains. If excessive eating is a problem for you, speak to a dietitian or health care professional about making changes. On average, burning 500 more calories than you consume each day will cause you to lose 1-2 pounds every week. Try to track your calories, and do more exercise to compensate.

Make a Change Today

Taking even just a small step today means a better tomorrow. Go sign up for a Spinning class at your local gym. Invest in an exercise bike or some other home exercise equipment. Throw out the junk food in your kitchen, and make yourself a healthy meal. It is up to you to find that motivation and determination inside within yourself and that starts right now. Start your journey to a healthier lifestyle today!

About the Author

Andrew Hoffman is a freelance writer and entrepreneur from Los Angeles, CA. He has written for a wealth of high-profile clients including Demand Media. In his spare time, he enjoys physical fitness, gardening, and interior design. You can get in touch with him on Google+.

Are you ready to get fit? Where will you start?

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Simple Spinal Stretches to Improve Your Overall Health

by Head Health Nutter on September 22, 2015

When I was doing Yoga on a regular basis, I rarely had any aches or pains. Now that I’ve been slacking in this department, I’m feeling tight, stiff and inflexible. Thank goodness for Brooke Chaplan! Here are 5 stretches for your spine and why you’ll feel better overall by doing them regularly…

You may not be aware, but your back health affects many other aspects of your overall health. A back that doesn’t hurt doesn’t distract you from other exercises, and can help you sleep better. When you sleep better, everything else in your body has an easier time, from your digestive system, to even your mental health.

Simple Spinal Stretches to Improve Your Overall Health 1According to attorney, Ramzy Ladah in Las Vegas, in serious cases, herniated discs in your spine or neck can require serious, long-term care. Taking care of your back is essential to feel your very best. Here are some simple exercises you can do to help stretch adn strengthen your back and spinal health.

Prone Press Up

Start by lying on your stomach, arms bent so your hands are by your shoulders, palms flat. Keep your hips and pelvis on the floor, and lift your upper torso with your arms. Your back muscles should stay relaxed. Only go as far up as you’re comfortable. Do this several times, holding for 10-30 seconds each and remember to breathe.

Child’s Pose

For this stretch, start on your hands and knees with your rear resting on your feet. Reach your hands forward, and you’ll feel a stretch in your middle back as your spine lengthens. You can also reach your arms in either direction in order to focus the stretch on the opposite side of your spine. Hold this for 10-30 seconds, two or three times.

Angry Cat

Start on your hands and knees with your spine in its natural curve. Drop your stomach down towards the floor so your spine is curved down. Arch your back up so your spine is curved upwards. The downwards stretch is good for those with disc herniation, while the other is good for those with tightness in lower lumbar muscles. Move through each slowly and breathe through them to get the most out of each.

Spine Stretch

Sit on the floor with your legs spread wider than your hips. Keep your arms in front of you with your hands on the floor, sliding as you slowly curve your spine forward. Keep the bend focused at your hips and breathe normally, tucking your chin into your neck as you go. Your hands shouldn’t go past your toes.

Cross-Legged Spinal Twist

Lie on your back with your arms spread to either side, palms on the floor. Bend your knees so your feet are also on the floor. Cross your left knee over your right, so your left foot no longer touches the floor, and shift your hips barely to the left. Drop your knees to the right but don’t go farther than is comfortable.

Keep your face toward the ceiling and allow your left shoulder to lift. Turn your left palm upwards and use it to pull your head to the left so your spine is curving from top to bottom. Hold for one to three minutes, and do it on the opposite side.

Use these stretches in your daily life, and reap the benefits in every aspect of your health.

About the Author

Brooke Chaplan is a freelance writer and blogger. She lives and works out of her home in Los Lunas, New Mexico. She loves the outdoors and spends most her time hiking, biking and gardening. For more information contact Brooke via Twitter @BrookeChaplan.

Do you have any spinal stretches you like to add to this list?

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Fall: Right Time to Cleanse Your Body

by Head Health Nutter on September 20, 2015

Alright! Let’s get ready for winter, because with the changing seasons, so does our lifestyles (usually). Keep reading today’s guest blogger, Karen, for suggestions in cleansing your body in preparation for winter! 

Now that summer is over, we must think about fall cleansing and preparation for winter. Many people just don’t get why it’s important, simply because usually, summer is associated with lots of healthy activities. But, reality is not always like that.

How many times did you enjoy a BBQ during last 3 months? How many drinks did you have, or how often did you just decide to take a sunbath instead of playing volleyball on a beach? Don’t worry. We’ve all been there.

fall-cleanseSo, again, why do we need a fall cleanse?

As stated above, during summer we’re often exposed to food that is very far from being healthy and activities that are just the same. What is more interesting we don’t even consider them as such, because… well, it’s summer! Happy days!

But, then comes the fall, together with vitamin deficiency. If we just ignore it without making changes to our daily meal plan (at least!), winter is going to be a very tough season. First, because lack of vitamins will result in an increased risk of virus, or any other illness. Another reason is more fun, but not that great either – winter holidays come with lots of yummy, but not that healthy food.

How to do it right?

The good news, it’s not hard at all. Usually, you don’t even need some special detox treatment (well, this is still useful in some cases), but we hope your summer was not that intense. For the most people, making slight changes in your diet will have tremendous effect. Remember that it’s not about denial or taking sacrifices. The entire process should be:

  • fun
  • as non-complicated as possible
  • a short period of time (5-10 days is usually fine)
  • a good fit for your body – listen to it and feel free to slightly change it

Again, below I will give you an overview on how I approach it. To my regular diet I include the following:

  • a lot of seasonal fruit and veggies (there’s still a plenty + we need to renew our vitamin reserve)
  • increased amount of water to flush those toxins away
  • vegetable soups
  • green smoothies
  • herbal tea
  • whole grains – brown rice, buckwheat, etc. (at least one time per day)

The food to avoid:

  • eggs
  • dairy
  • coffee and alcohol
  • soy, beans
  • pork and beef (skinless chicken and fish are usually OK)
  • anything frozen or processed

A few more words on drinking water. To get even better results, I suggest trying lemon water. Here you can read a bit more on this, but just believe me, it’s really good. Starting your day with a glass of warm lemon water will give a great energy boost.

As for the total amount of liquid I recommend (that includes water and tea, of course) is a very common formula – around a half of your body weight in ounces.

Now, the best part, or what you can expect from following these general recommendations for at least five days (I’d recommend ten, though):

  • strengthening your immunity
  • improving vitamin balance
  • lowering blood sugar
  • feeling leaner and alert throughout the day

The great thing about this therapy is that it gives an immediate result and you start feeling better literally from day 1. Even more important, by following it you will understand how you can apply it regardless of the season, but when you feel you need it.

About the Author

Karen is blogging on a variety of health-related issues and advises for – a website reviewing real hcg drops for weight loss and diet help.

Do you cleanse? How do you do it? 

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How Poor Posture Can Hold Back Your Strength Training Routine

by Head Health Nutter on September 18, 2015

Are you working out consistently and yet aren’t making the progress you expected from your efforts? Well, guest blogger, Anica, may have the reason why. Keep reading to see if poor posture is the culprit. 

Strength training requires the utmost in dedication. You need to push yourself past your limits in a way that prevents you from harming yourself. Constantly striving to attain new goals is the only way to see how far you can go.
How Poor Posture Can Hold Back Your Strength Training Routine (1)

The inherent problem with strength training generally isn’t your drive—it’s the way your body performs due to past injuries. These injuries can be something subtle or something traumatic.

A small disc that’s out of alignment can create a pain that becomes stronger as you train. You may pull something during one session that results in the partial paralysis of muscles, which in turn results in weakness that limits your gains.

Let’s examine some of the ways that posture problems pertaining to your back can hold you back when it comes to strength training:

1. Pain

The most prominent result of bad posture is generally pain. This can range from the simple kind of pain that acts only for the briefest of instants to the kind of pain that lasts long after your muscles have recovered from your previous training.

Though pain is a natural part of strength training, excessive pain can dramatically reduce your gains. Even the smallest extra bit can diminish your drive to continue training, which in turn means that you are more prone to quitting earlier than you should.

This same pain, when it persists for a prolonged period, can result in a loss of desire to train. You may begin to miss sessions, which in turn results in fewer gains. This is something that will sabotage your strength training. [click to continue…]

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Favorite Late Summer Farmers Market Finds

by Head Health Nutter on September 16, 2015

Oh the Farmer’s Market is still here! It’s not quite autumn yet! So here’s a helpful article written by Ella, about her favourite Farmer’s Market finds at this time of year in her neck of the woods. 

As exciting as it may feel to have lots of nice, local and fresh food during the summer season, it can be a pretty overwhelming task. It can be pretty impossible to try out everything on the market, but you can still make things work by looking at the best the local farmers market can offer at this time. The following are examples, something you may want to look for when you get out there:

Fresh rhubarb on a wooden board

Since it’s pretty much gone from the market when it is not in season, unless you have a well maintained organic garden, you will need to look for it elsewhere when the market is out for obvious reasons. You can pair it with strawberries; use it in pies, cobblers, crisps and so much more, but you can also use it as a spice, such as in sauces and more.

There is a good reason nettles are avoided, we all know they sting and burn when touched. They do however make a great meal when you soak them and dry them or cook them, removing the stinging chemicals and using this wonderful vegetable in a number of ways. It happens to be rich in vitamins A and C, as well as iron and potassium as well, including excellent anti-inflammatory capabilities. The perennial grows in the wild, so you can buy it from a vendor who has foraging skills you know.

Using local honey
In the summer, you can easily use honey for a number of purposes, from iced tea to salad dressings, but also for face masks and more with cosmetics in mind. Local honey will have its unique scent and composition, each of the batches being different and coming from different trees, flowers and fields in the area. If your local farmers market sells bee pollen, you should make use of it as well whenever you can. [click to continue…]

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