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How Yoga Improves Cognitive Function

Most people already know the plenitude of benefits that yoga offers. It helps you become stronger, more balanced, and increase your flexibility. It allows the mind to relax and creates a space for you to just be within your body.

It is being used as part of the modern healing of the mind which includes addiction and clinical mood disorders. What neuroscience has recently found is that yoga is extremely helpful in keeping the mind clear.
Yoga

Neuroscience Says Yoga is Effective in Changing the Brain

Studies in neuroscience have shown that through many types of exercise, including yoga, you can retrain your brain (1). So if your memory is slipping, you can do regular daily yoga and you’ll experience an improvement.

The brain is capable of regenerating but you have to give it the direction. Now neuroscientists don’t know why yoga works exactly but through tests, they have found that there is no argument it does improve brain functioning.

It is the practice of exercise, posture, focused breathing, and meditation that all promote a healthy mind.

Yoga and the Fight Against Anxiety and Depression

Yoga is an excellent way to combat the stress and anxiety we’re experiencing today. You may not know this but anxiety and depression have been found to cause problems in the brain.

The fight or flight process that we naturally have is for a good cause. It causes a series of events in the body and mind that help you to escape from a dangerous situation. Like running away from a lion for example.

In our current world, we don’t tend to need to run from lions but the body reacts in the same way when we’re stressed about small things. When stress occurs often, it causes chemistry in the brain to change. It creates forgetfulness, concentration problems and can cause confusion.

Through the daily practice of yoga, the mind can go back to normal by getting blood flow back to the brain. It can also prevent stress and anxiety from occurring so your brain doesn’t become damaged in the first place.

Meditating – An Essential Part of Yoga

Harvard studies have found a link between the reduction of clinical mood disorders and meditation (2). No yoga class is really complete without meditation.

Tuning into your practice, in the beginning, paying attention to your body through poses, and contemplating on your mat after you’re done yoga are all ways you’re meditating.

Meditation has found to be especially beneficial for those who have neurodegenerative diseases. Alzheimer’s and dementia are some examples.

Breathing and Focus On Yoga

Yoga and its ability to improve brain activity should be done every day. Staving off stress is how to keep the brain cells healthy, alive, and active.

When stress comes along, it’s important to be rid of it as quickly as it came. Breathing is an excellent way to help the parasympathetic nervous system to stay relaxed.

There are many breaths that accompany yoga including Ujjiyi breath and breath of fire. They keep the mind engaged, bring oxygen to the brain, and relaxes the body at a cellular level.

Kirtan kriya is a meditation technique used in kundalini yoga, a powerful type of yoga practice that incorporates meditation, mudra, chanting and mantra.

This kriya asks you to breathe powerfully through the 12-minute practice. Studies conducted around kirtan kriya found that the frontal lobe of the brain improved after these meditations. This is the area of the mind responsible for attention, concentration, and focus.

Yoga and its Effects on Cortisol Levels

Cortisol is an important component of us living and breathing. The problem lies when too much cortisol is released. It causes problems in the mind by changing the chemistry and potentially causing long-term damage. Cortisol levels rise from too much stress.

Studies have shown that yoga significantly reduces cortisol levels in your body. It does so by reducing components of stress that promote a rise in your cortisol levels.

One study in particular from India found that patients experienced a drop in cortisol and an improvement in mood disorders like anxiety and depression.

Daily Yoga Practice Can Improve Brain Activity

If you’ve ever heard your yoga instructor tell you how important yoga is as a daily practice, this is an example that they’re right. Yoga creates essential building blocks that stave off illnesses and promotes brain health.

You will learn to feel less stressed out about small daily occurrences because you become naturally more centered. It becomes easier for you to manage the stress that’s causing problems with your body and your mind.

Your life is busy but stress doesn’t have to be a part of it. You’ll be a lot more focused and capable of getting everything done when your mind is working at full capacity.

At the onset of anxiety, you will have the tools to fight off any feelings of stress. When you can do this, you protect your brain from becoming damaged. It really only works when you do it daily though. This is where you’ll experience the full benefits.

The good news is that it doesn’t take a lot of time to do yoga when you do it daily. An hour class is great but not necessary when you practice every day. Just a few simple poses that take no more than 10 minutes can help your mind, body and soul.

How Long Does a Yeast Infection Last?

Studies show that almost 75% of women may experience yeast infection once in their lifetime and up to 45% have two or more. It’s because yeast is present even in healthy vaginas. However, there are instances when the yeast proliferate too much that eventually lead to infection.

Yeast infection commonly occurs when a woman reaches her 20’s to 40’s. The duration of the infection depends on the severity of the infection and how it is treated. But, before ruling out how long the infection lasts, it makes sense identifying the factors that cause yeast infections.

What Causes Yeast Infections?

Naturally, there are various healthy bacteria present in the vagina as well as yeast. The healthy bacteria control the production of the yeast and at the same time keep the vagina slightly acidic to prevent the growth of Candida.

The yeast itself isn’t the cause of the infection, but when the proper balance of the good bacteria and the yeast is disturbed. Once it is disturbed, the candida becomes more aggressive like a fungus that makes it capable to release and spread more than 80 kinds of toxins.

The toxins may affect different parts of the body and make the immune system suffer. In this case, your health will be at risk of various diseases. The overgrowth of yeast is caused by Candida Albicans. If the normal chemistry of the vagina is out of balance, the yeast present in the vagina grows too much.

Some factors that change the balance in the vagina’s environment include the following:

  • Hormonal changes particularly during menstrual cycle
  • Pregnancy
  • Diabetes
  • Taking cortisone, antibiotics, and other medications
  • Weak immune system
  • Poor hygiene and toilet habits
  • Wearing tight clothing
  • Using contraceptives such as sponges

Yeast infection doesn’t only affect women but men as well. The infection may occur on the scrotum and penis. Such infection is different from an STD or sexually transmitted disease. But, keep in mind that yeast may overgrow when the body chemistry of one person has the bad reaction to another individual’s natural genital bacteria and yeast.

Being aware of the symptoms of yeast infection can also help to prevent or treat the infection. Here are some symptoms to look out for:

  • White thick, clumpy vaginal discharge
  • Whitish, creamy coating around the vagina
  • Itching and burning sensation and redness around the vagina
  • Painful sexual interaction or during urination

Yeast Infection Self-Test

Self-test is possible only if you know the symptoms of the infection. But, it is important to seek doctor’s advice to prevent the infection to debilitate.

Aside from self-test, your doctor may conduct a vaginal exam or wet mount test. A vaginal culture is done to confirm the infection. Likewise, a blood test may also be requested to know if the infection is caused by diabetes or other health problem.

Do Yeast Infections Go Away On Their Own?

Yeast infection may go away without treatment as long as the cause of the infection has subsided. Likewise, if your body’s immune system is strong, most likely the infection may heal by itself. But, this is only possible if the yeast infection is mild.

 

How Long Does A Yeast Infection Last Without Treatment?

As mentioned above, there are cases in which yeast infection may heal by itself. But, it also depends on the severity of the condition.  Mild yeast infection may subside for few days without treatment. Usually, within 2 weeks or few days, medications can cure 80 to 90% of vaginal yeast infections.

Home Remedies for Yeast Infections

If the symptoms of the yeast infection are mild, it may heal by itself or may clear out by using home remedies.

  • Probiotics

Probiotics or the good bacteria are commonly found in yogurt. The probiotics help to restore the normal balance of the bacteria and yeast in your vagina. You can treat the infection by consuming yogurt, but some women testified that applying it directly to the affected area provides faster relief.

You can also find probiotics oral supplements that contain Lactobacillus acidophilus bacteria. This brings that vaginal flora and digestive tract back into alignment.

  • Tea tree oil

A study showed that tea tree oil is effective to treat yeast infection because it has the ability to kill bacteria, viruses, and fungi. It also helps to preserve the healthy balance of vaginal flora. However, if you will use this oil it should be diluted with a carrier oil like coconut or jojoba oil especially if you will use it as a vaginal suppository.

  • Boric acid

According to a study, using boric acid topically showed positive results for vaginal infections because of its antiseptic property. Some women testified that using boric acid vaginal suppositories is also effective in treating yeast infections.

But, you should be careful because boric acid can be toxic when used in large amounts. Absorbing more than enough of it can damage the kidney, lead to circulatory system failure, or worse death.

It is not recommended to take boric acid orally and should not apply it to broken skin. Mix it with water before applying it to the affected area.

  • Over-the-counter (OTC) options

OTC medications can be used only for mild or moderate yeast infections. This means that over-the-counter options won’t do well with chronic yeast infections. Examples of OTC options include the following:

Short-course treatments are the first in line used for yeast infections. These are antifungal drugs that are administered within seven days. Short-term medications are available in creams, ointments, tablets, and suppositories.  The most commonly used OTC options are clotrimazole, tioconazole, and miconazole.

Aside from using home remedies, it is also essential to practice proper hygiene and to boost the immune system. Taking vitamin C can prevent candida overgrowths because of its antimicrobial components. You can also use apple cider vinegar and consume more garlic.

When to see your doctor

Most home remedies may relieve the condition within few days of using it.  If the condition persists, you should seek medical intervention.  The treatment that you have been using may not be enough or effective to get rid the infection.

On the other hand, in case that the condition recurs after few months, consult your doctor. The infection may be caused by other underlying medical conditions such as diabetes.

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Apple Cider Vinegar Cleanse

Apple cider vinegar is known to be good for detoxification. In fact, it is recommended for colon cleansing, but how does it work?

Overeating particularly late at night can make you feel bloated and can cause your colon to overwork. There are instances in which the food is not digested properly and just sits in the digestive tract for days. This overload can lead to depletion of enzymes responsible for breaking down the food.

If the foods sit in the digestive tract for few days, the carbohydrates will be fermented and the fats will turn rancid. Thus, harmful toxins are produced that are absorbed by your body that can be detrimental to your colon.

How Apple Cider Vinegar Works?

To flush the toxins from the body, you can consider using apple cider vinegar for colon cleanse. Apple cider vinegar has colon detoxification properties that can kill all bacteria and eliminate toxins. The pectin present in the vinegar works as a bulking agent in which the wastes accumulated in the colon are attached.

Likewise, the vinegar also has a laxative effect that pushes the waste products to move out the colon quickly. With this, the body can absorb the nutrients properly. Consuming apple cider vinegar prevents the growth of bacteria, fungi, and yeast in the intestinal tract.

Prior to consuming apple cider vinegar, it is important to measure first the acidity level of the body. Otherwise, individuals that have high acid level should not take this vinegar.

Apple Cider Vinegar Colon Cleanser Recipes

The recommended dosage of apple cider vinegar is 2 tablespoons of vinegar and adding it to 16 oz. a glass of water.

Colon Cleanser Fruit Punch

Ingredients:

  • 1 tbsp. apple cider vinegar
  • 4 oz. orange juice
  • 4 oz. lemonade
  • 4 oz. grape juice
  • 1 to 2 tsp coriander juice (acts as a stimulant)

Mix all the ingredients thoroughly. Shake well prior to drinking the fruit punch.

Apple cider colon cleansing shake

Ingredients:

  • 8 oz. filtered water
  • 2 oz. filtered organic apple juice
  • 1 tsp. Psyllium
  • 1 tbsp Bentonite clay

Mix all the ingredients. Prepare a solution of 10 oz. of water added to 1 tsp. apple cider vinegar and 1 tsp. honey.

Apple cider vinegar and honey

Aside from colon cleanse recipes listed above you can also consider apple cider vinegar and honey. Consuming honey regularly provides great benefits to your body. The organic and raw honey can improve the digestive system making it efficient in absorbing and processing the powerful nutrients.

Combining honey and apple cider vinegar is very beneficial for cleansing your colon. All you have to do is to mix 2 tablespoons of raw apple cider vinegar, 2 tablespoons of organic honey with 8 ounces of warm water. Drink it in the morning to start your day.

You can consume each recipe three times a day, but make sure to drink plenty of water.

To reap the good benefits of apple cider vinegar for colon cleansing, you should use the unfiltered and unpasteurized vinegar with the “mother”. It has good bacteria and naturally occurring acids that can promote gut health and healthy digestion.

It is best to take apple cider vinegar on an empty stomach. As long as it is mixed with other ingredients it is then safe for the intestines. In fact, it promotes better digestion and regular bowel movements.

Final Thought

Considering the health benefits of apple cider vinegar, it is no wonder that it can be effective for colon cleanse. The recipes listed above are just samples, but you can make your own recipe using other ingredients and apple cider vinegar.

It is reported that consuming apple cider vinegar colon cleanse recipe increases energy, makes clearer skin complexion and relieves many digestion issues including bloating, constipation, gas and body odor.

How Much Water to Drink a Day

There are various opinions on how much water to drink a day. We know that health professionals recommend drinking enough water, especially when exercising or during hot weather condition.

But, do you know what the right amount of water to drink is? The basic recommendation of health authorities is at least eight 8 ounce glasses that is equivalent to half a gallon. However, other health professionals recommend sipping water constantly all through the day to avoid dehydration.

How Much Water to Drink a Day
According to the Institute of Medicine, men should drink more water which is at least 13 cups, while 9 cups of water for women.

Water Recommendations

The 8×8 rule is the basic recommendation, but it’s not well-researched details. Sixty percent of the body’s weight is water and each part and system of the body requires water to function well.

There are different factors to consider when determining the right water intake including age, sex, level of activity, pregnancy, and breastfeeding.

  • Adults

The recommended water intake for adults 19 years old and above is 2.7 liters and 3.7 liters for women and men respectively (1). This is the overall amount of fluid intake a day that includes anything that you consume containing water.

  • Children

The recommended amount of water intake for kids greatly depends on age. Boys and girls within the age range of 4 and 8 years should drink at least 5 cups a day. Between 9 to 13 years old, the water intake must be 7 to 8 cups and 8 to 11 cups for those 14 to 18 years old.

  • Pregnant and breastfeeding women

Pregnant and breastfeeding women have a different recommendation. Pregnant women should drink about 80 ounces of water a day while breastfeeding women must consume 104 ounces a day (2).

Other considerations have varying recommendations. If you’re doing exercise for longer hours, you should add about 2.5 cups of water to the 8×8 rule. People living in places where hot climate prevail and elevated places more than 8,200 feet above sea level should increase the amount of water intake more than the basic recommendation.

When a person suffers from vomiting, diarrhea, and fever, most likely your body experiences more fluid loss than usual that’s why it is suggested to drink more water or adding beverages with electrolytes to replenish the lost electrolytes from your body.

Demographics Daily recommended amount of water (from drinks)
children 4 to 8 years old 5 cups, or 40 total ounces
children 9 to 13 years old 7 to 8 cups, or 56 to 64 total ounces
children 14 to 18 years old 8 to 11 cups, or 64 to 88 total ounces
men, 19 years and older 13 cups, or 104 total ounces
women, 19 years and older 9 cups, or 72 total ounces
pregnant women 10 cups, or 80 total ounces
breastfeeding women 13 cups, or 104 total ounces

How would you know if you’re getting enough water?

Your body manifests clear signs if you’re not getting enough water such as a headache, dizziness, and dry mouth. Likewise, the color of the urine and the frequency of urination can also explain if you’re well hydrated.

Drinking enough amount of water is important not only for the body and its organs to function properly but there are also other health benefits such as:

  • Drinking water keeps the body temperature within normal range.
  • It cushions and lubricates the joints as well as protects the spine and other tissues.
  • It helps smooth elimination of waste products through bowel movement, sweat, and urine.
  • It keeps the skin look healthy.
  • Water is zero-calorie that’s why it is effective for weight management.

How much water should you drink infographic

The risks of drinking too much and too little of water

Our brain has the so-called thirst control center that regulates the water intake. It sends a signal to the brain to stop feeling thirsty once you drink water and before it absorbs into the bloodstream. When you drink too much water, it over-rides the thirst control center.

Drinking too much water can lead to hyponatremia that is dangerous to your health. The electrolytes in the blood become diluted with the extra water thus may result to decrease in sodium levels. Symptoms of hyponatremia include:

  • Headache
  • Fatigue
  • Confusion
  • Vomiting or nausea
  • Muscle cramps, spasms, or weakness
  • Irritability
  • Seizures

It is uncommon to develop hyponatremia, but children and those with smaller build are at higher risk as well as those active people. To prevent this condition, it is important to drink the sports drink that contains electrolytes and sodium.

On the other hand, if you’re consuming too little amount of water, your body will be at high risk of dehydration. Keep in mind that your body loses fluids through urine and sweat. Symptoms of dehydration include the following:

  • Extreme thirst
  • Fatigue
  • Seldom urination
  • Dry mouth and tongue
  • Lack of tears

Dehydration may lead to mood changes, constipation, confusion, shock, and kidney stone formation. By drinking more water, mild dehydration can be prevented. But, in case of severe dehydration, you should seek immediate medical intervention such as intravenous fluids and salts.

Final thoughts

Maintaining the proper water balance is significant for us to live. That’s why it is important to know the right amount of water intake per day. You may feel thirsty when the total water content is below the normal level. As long as you depend on your thirst instinct, you can easily manage your water intake. In fact, even the 8×8 rule follows the thirst commands.

You can also do self-experimentation because no one can tell how much water a person needs. The amount of water intake depends on the individual.

Aside from drinking water, you can also stay hydrated by consuming foods that have a higher content of water such as watermelon, green peppers, cucumbers, cauliflower, berries, celery, and radish.

To ensure that you’re drinking enough water, you should bring a water bottle wherever you go. Focus on fluids and it does not necessarily mean drinking plain water alone to suffice the hydration needs.

Add some zest to your water by adding lime juice or fresh lemon. If you dine out, drink water instead of other refreshments. You can also reduce consumption of coffee because it contains caffeine that is known as a diuretic. Likewise, sugary drinks can increase the blood sugar level and calories, thus they should be avoided.

Keep things simple. Drink when you’re thirsty. Observe your body because everything is manifested and showed in the appearance of your body.

How to Use Apple Cider Vinegar to Lower High Blood Pressure

Apple cider vinegar is making a buzz for those who are health conscious. It claims to be a powerhouse food that provides a natural remedy to many health conditions. ACV is most popular as a weight loss tool, but it also claims to be helpful in reducing the blood pressure level.

Hypertension or high blood pressure is one of the most common conditions throughout the world. It’s because there are many factors that trigger the condition such as lifestyle and eating habit. If you suspect that you’re at risk to hypertension, you need to act immediately to control it.

Keep in mind that hypertension can lead to other serious illnesses such as cardiovascular problems including strokes and heart attacks.

Image Source: WHO

How does apple cider vinegar work to lower blood pressure?

Hypertension happens when the pressure of the blood pushing against the wall of the blood vessels is high. It strains or put additional pressure on your arteries that may lead to coronary problems and heart disease.

High blood pressure is a serious health condition that needs proper treatment by a physician. The good thing is that this condition can be controlled and prevented by eating and living right. In fact, you can consume apple cider vinegar to regulate the blood pressure.

Health experts recommend to eat a healthy diet, stop smoking, get regular exercise, watch your weight and stress levels to avoid hypertension.

Apple cider vinegar contains vitamin C and vitamins B1, B2 and B6 as well as some traces of minerals like iron, magnesium, potassium, and calcium. The high content of acetic acid is the most beneficial for reducing the high blood pressure.

It also has alkaline effect that balances the pH level of the body. It breaks down the fat deposits that eventually lead to lowering the pressure on the arterial walls and aids better circulation.

A study showed that the acetic content of vinegar helps to reduce the blood pressure level. This is made possible by lowering the renin activity, thus control blood pressure [1].

Another study revealed that the acetic acid effectively reduces the cholesterol level [2]. Consuming apple cider vinegar clears up the narrowed and hardened arteries caused by the cholesterol plaque buildup.  It is important to remove the cholesterol buildup as it makes the heart to pump the blood harder that may result in high blood pressure.

In the same manner, the acetic content also reduces the cholesterol and triglycerides levels. If the triglyceride level is higher, there’s great possibility of developing atherosclerosis.

Right dosage of apple cider vinegar

The right amount of apple cider vinegar that you can take is 2 teaspoon mixed in water. But, many people testify that consuming ACV as a drink tonic in a more concentrated form is more effective. But, before introducing apple cider vinegar in your diet, you should consult first your doctor especially if you’re taking other drugs and medications.

If the taste of apple cider vinegar isn’t appealing to you, other ways to consider is by using it as a salad dressing. This won’t only be helpful for preventing hypertension, but also for weight loss.

Usually, herbal medicine advised to take before the meal but ACV has to take after the meal. Because ACV is high acidity. Also if you have digestive problem you should consult with your doctor.

Which is the right type of apple cider vinegar to use?

If you will use apple cider vinegar to prevent high blood pressure, make sure to use the right kind. This means that you should use pure, unprocessed, unfiltered, and unpasteurized apple cider vinegar. Choose the raw vinegar with no chemicals and flavors added to it.

Consume apple cider vinegar that is certified organic. You can also choose ACV that has the so-called “mother” in it. This means that there should be some cloudy sediment at the bottom of the bottle. The cloudy sediment if full of enzymes and beneficial bacteria.


Final thoughts

Apple cider vinegar is known to provide many health benefits not only for weight loss but also for preventing high blood pressure.

However, it shouldn’t be taken without diluting with water. It can burn your throat or damage the tooth enamel. Make sure to consume only the recommended dosage, otherwise long-term use can lead to weak bones and low potassium.

Consuming ACV alone doesn’t guarantee to reduce the blood pressure. Health experts recommend practicing a healthier lifestyle such as getting regular exercise, stop smoking, reduce alcohol intake, and proper management of stress.

Symptoms of constipation and Side effects

Many people have been experiencing constipation. Knowing the symptoms and side effects of constipation can help to avoid the condition.

Almost everyone may experience this condition at any given time. Although it’s not a serious condition, it causes discomfort. That’s why it’s important to treat it the soonest possible time and keep your body back on track.

The frequency of bowel movement varies from one person to another. Some people eliminate their bowel once or twice a week. Others do it three times a day.

If moving your bowel takes three or more days will make the feces or stool harder. Thus, making it more difficult to pass.

Symptoms of constipation

Symptoms of constipation

Aside from the irregular bowel movement, other symptoms of constipation that you should watch for include the following:

  • Small, hard stools
  • Straining bowel movement
  • Belly pain or swollen belly
  • Throwing up
  • A feeling that defecating is not successful

If you’re experiencing more than two of the symptoms cited above for a few months, then it’s about time to seek medical intervention because the condition is considered to be chronic. Better yet, if you’re experiencing persistent and unexplained changes in your bowel movement, you should set an appointment with your healthcare provider.

Apart from knowing the symptoms of constipation, it’s also important to know what causes the condition. Here are some of the factors that cause constipation:

  • Insufficient fiber intake

If your diet lacks enough fiber, there’s great possibility that you will experience constipation. To avoid the condition, you should eat fiber-rich foods like vegetables, fruits, and whole grains. Read which foods that can help you poop.

  • Physical inactivity

Your lifestyle greatly impacts your well-being especially if you’re physically inactive. This is the reason why older adults who don’t engage in physical activity is highly at risk of experiencing constipation. This may be because the metabolism slows down as in the case of people living a sedentary life.

  • Medications

People taking drugs or medications like antidepressants, narcotics, anticonvulsants, antacids, diuretics, and calcium channel blocking drugs can also cause constipation.

  • Aging

As an individual gets older, the metabolism slows down. This results in less intestinal activity because the muscles in your digestive tract don’t work as they used to.

  • Dehydration

Inadequate intake of water or any liquid can make a person dehydrated. However, you should be careful in drinking beverages that contain caffeine as they can worsen the condition. Likewise, alcoholic beverages can make the body dehydrated that’s why they should be avoided by people prone to constipation.

Possible side effects of chronic constipation

If the condition persists and left untreated, it may become chronic and manifest side effects including the following:

  • Hemorrhoids

Straining bowel movements can make the veins around your anus to swell, thus experience hemorrhoids.

  • Anal fissure

Passing a hard and large stool can tear the skin in your anus that is also called as an anal fissure.

  • Fecal impaction

Chronic constipation can lead to fecal impaction. This happens when an individual can’t expel the accumulated stool stuck in the intestines.

  • Rectal prolapse

Rectal prolapse is one of the side effects of constipation. This is due to straining of bowel movement that causes the intestine to protrude from the anus.

Constipation is not a serious condition as it can be treated naturally by eating foods that are high in fiber. But, if the condition becomes chronic it is recommended to consult your doctor the soonest possible time.