The Dangers of High Heels That You Should Know

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dangers of high heels

Many women admire heels because they are fashionable. However, they’re certainly not comfortable. You hear women say how these take them to new heights yet can’t go the distance in them. These are high heels. These shoes have made their appearance in the circles of style since WWII. Although the height of the heel may change from season to season, as well as the shape, high heels always find a way of stepping into the latest fashion trends. And despite all the moaning and groaning that occurs after spending a day in them, new pairs have a tendency to walk into our closets. As innocent and fashionable as they may seem, people often times fail notice the dangers of high heels.

 

 

The Dangers Of High Heels

 

The sad truth is that the dangers of high heels are not a laughing matter. And this danger is present even without experiencing the occasional heel suddenly breaking off mid-stride. Many already know that wearing high heels temporarily causes discomfort, but dressing in them over time leads to several negative, long-term health consequences. Learn why it’s important to keeping your feet healthy so you can always put your best foot forward.

 

How the heels stack up

Despite what the media portrays, not all women wear high heels. In fact, 28% of women never wear them and prefer flatter shoes. While the majority of women have put on a pair of these unfriendly shoes at some point in their lives, most don’t make a daily habit of it. The majority of women who do own a pair generally wear them on very special occasions only. Others wear them as part of their evening attire or if they are going out dancing. And only 31% of women even wear them to work.

When it comes to high-heeled shoes, there are statistics that show that age is a factor. Generally, younger women are much more likely to wear these shoes than older women. 49% of the women who sport high heels regularly are between the ages of 18 and 24. That percentage drops to 42% for women between the ages of 25 and 49. And that percentage drops even further to 34% for women who are 50 years of age or older. The data seems to suggest that as women age they are more likely to go for comfortable feet rather than fashionable feet.

It also is worth considering how many of those who wore high heels regularly when younger are then no longer able to wear these kinds of shoes as they get older. For many older women, wearing high heels is not even an option. Read on to learn how high heels negatively impacts the feet and perhaps even your lifestyle.

 

The Short-Term Factors

You probably don’t need to read an article to discover that getting dolled up in fancy high heels for a day brings discomfort. You could walk for a mile (or less) in high heels to learn this lesson first-hand, although it is not recommended, nor preferred. The initial complaint most have after wearing high heels for some time is, “my feet hurt!” Aching foot muscles, sore heels and blisters are common un-pleasantries discovered after prying off these straining shoes.

In addition to sore feet, high-heeled shoe-wearers also experience aches and pains in other arenas of the body. Because high heels alter a body’s natural alignment, we unconsciously adjust our posture throughout the course of the day. As a result, this causes strain on other muscles and ligaments of the body. The hips, lower back, calves, and knees are all areas that usually experience tension after a day in heels. While wearing these shoes for a day leads to temporary discomfort, this pain becomes extensive when heels are continually outfitted. The dangers of high heels eventually lead to long-term problems.

 

The Long-Term Factors

Several women who avidly wear high heels claim their shoe-wear strengthens their ankle muscles. Even though this happens initially, over time the ankle muscles actually weaken. Keeping the foot in an unnatural position is the reason for this. Nerve and tendon damage around the ankle are also possible long term.

As mentioned previously, wearers of high heels typically change their natural posture to compensate for the unnatural shoe. Specifically, women have a tendency to arch their back for long periods of time as well as push their hips forward. Doing this on a frequent basis alters the spine’s alignment. And this leads to lower back pain and perhaps even nerve damage.

The dangers of high heels most common long-term issue is back pain, but many females experience ligament and muscle problems as well. The knees and calves are also common areas for these problems. Because of the unconscious shifting many do in these shoes, this may lead to a restriction of blood flow in the lower half of the body. Developing spider-veins is a long-term impact. Spider-veins are one unsightly consequence, and toenail issues are another one that results from this dangerous footwear.

 

Toenail issues

Closed-toe high heels don’t typically have as much room in the front of the shoe as other types of shoes. Because of the lack of space, women usually jam their toes inside in order to make the shoe fit adequately. And because of the way high heels change the way we walk, the toes are constantly rubbing against the front of the shoe. This periodic perturbing is a perfect way to ruin a prettily, polished pedicure.
In addition to causing damage to the outer nail, this daily abrasion also leads to painful ingrown toenails. In fact, wearing high heels is the single, leading cause of ingrown toenails. Opting for open-toe heels, or wearing nylons is one way to reduce the problem.

 

The Athletic Factor

If you are someone who is athletic and partakes in sports that requires a fair amount of running, the dangers of high heels is especially harmful. To be faster at running, athletes want to develop calve muscles that are long and flexible. Wearing high heels does the exact opposite. Tighter and shorter calve muscles make it much harder to run effectively.

 

Also Read: How To Run Faster – 4 Useful Tips

 

In addition to short-changing the leg muscles, dangers of high heels also negatively affect the athlete in other ways. First of all, it alters our natural, walking gait. Because we are forced to walk differently with the uncomfortable shoes on, this way of walking continues even after we take the shoes off. As an athlete you want to focus on your sport, not on your gait or stride.

Other dangers of high heels are also putting additional strain on the insides of the knees. Many athletes and runners have enough knee issues as is with their sport, adding high heels to the outfit only adds to the pain factor. Perhaps it’s best that Caitlyn Jenner decided to showcase sexy high heels after her Olympian career in track; otherwise, she might not have become a gold medalist.

 

The Disaster Factor

When getting dressed first thing in the morning, no one likes to envision themselves in the midst of a major catastrophe. And we all hope it doesn’t happen to us, (nor anyone else for that matter). But if you are one who likes to be prepared in the event of an emergency, wearing high heels is not ideal for quick exits and fast getaways. In the book The Survivor’s Club, author Ben Sherwood encourages women to travel in flats. Flats are better for being mobile in the event of a plane crash or if an emergency happens. In the moments of peril, seconds are often crucial factors and can be game-changers. To increase your odds at winning, it’s best to be prepared.

When reading the headlines in the news it’s disturbing to see the amount of shootings that occur in the most unlikely of places. However, if something like this were to unfold an escape is easier in shoes without heels. And on a less dramatic scale, even an unexpected car fender-bender makes a day suddenly stressful. There’s no telling when these situations are about to arise and wearing shoes that don’t allow for easy movement makes these unfortunate events even more distressing.

 

Having Happy Feet

The simplest way to prevent the issues that high heels create is to not wear high heels. But if you don’t prefer that sound piece of advice there are other measures that you can take as well. You can start by buying shoes with less of a high heel. The higher the heel means the greater the impact. Buying a heel that is over three inches will lead to more pain and more problems. It’s also a good idea to buy heels that have more room in front since that is where many of the problems start.

Secondly, when wearing heels, it’s a good idea to stretch out before you put them on and after you take them off. If possible, stretch every other hour or so. Stretching out the calves and rolling the ankles around helps to reduce tightness. Even taking a minute or two and wiggling the toes and feet allow the blood to circulate a little better.

 

Also Read: Foot Stretches to Counteract High Heels

 

It is also important recommended that you don’t forget the dangers of high heels and try not to wear heels every single day. Give your feet a break. If you wear heels one day, then wear flats the next. And for the days you do choose to wear heels, try to not wear them more than a few hours at a time.
Unless you work for a shoe company like Nike, you may not feel professional rolling into work dressed in sneakers. But there are plenty of shoes on the market that are stylish and functional. Wearing high heels might make you think you are a step above your average shoe, but usually makes you crabby overall. Choosing shoes that make your feet happy generally means you’ll be happier too.

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Moving Beyond a Relationship Betrayal

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relationship betrayal

The feeling of being in love definitely makes the world a brighter, happier place. When in love, we tend to walk with a spring in our step. The birds are cheerily chirping all around us (even if it’s just in our head). We feel happy when in a trusted, committed relationship. Even when the initial honeymoon phase is over, we assume our partner is looking out for us. We trust our partner is protecting our heart. When we feel we are in a secure, betrayal-free relationship, life is good. Here’s how to move above and beyond a relationship betrayal. 

 

Moving Beyond Relationship Betrayal

 

If you were betrayed by a partner or spouse, the feeling of love and happiness may quickly be swept aside. Many feel as though the rug they stood proudly on only moments before is suddenly yanked from beneath their feet. Those faced with betrayal usually feel blindsided by it. Trying to even stand on two firm feet again and breathe afterwards is suddenly a major undertaking. While there is no magic solution to make the hurt and pain of betrayal vanish, there are steps to take that help make life more bearable. Below are some steps to take after a betrayal has impacted a relationship.

 

Identify the betrayal

In a relationship betrayal trying to get the facts is often tough. Despite solid efforts you may never be able to uncover all the answers to know the full extent to what has occurred. Even if you found some questionable text messages from someone else in your spouse’s phone, this may not paint a complete picture of what has taken place. Hopefully after confronting your partner he or she is forthright with information, but that seldom occurs. But at the very least, you want to try and get enough information to know what has taken place and for about how long. Having this information will allow you to process it better and know how you want to handle the relationship, along with the betrayal, going forward.

 

Take time to Process

Nobody likes to experience emotional pain. Unfortunately, a wound of a relationship betrayal takes a long time to heal. And even then, some never fully recover. Many feel that an innocence may be permanently lost. It is important to understand that recovery is NOT a quick process. While there can be good days, there are days when the emotional sadness of the situation is all-consuming.

 

Questions to ask

Many therapists hold the opinion that when there is a betrayal in a long-term relationship, it takes about two years to fully recover. And while no one likes to experience long-term emotional pain, this is also a time for learning and growing. The following are some questions to ask, and maybe revisit as part of moving beyond the relationship betrayal:

•  Was I happy prior to the relationship betrayal?
• Am I willing to stay with my partner and work to get passed this? Is my partner willing to work to work with me to get beyond this?
• Do I think this relationship betrayal is likely to occur again?
• Is there anything I can do differently to make my future relationships better?
• What do I need to do to get through today?

Just like every person is unique, every relationship is unique as well. Everyone is going to process and handle a relationship betrayal differently. The important thing is to take the time for reflection. A betrayal often leads to an ending or death of a relationship; going through the grieving process is important for mental health. Even though it may seem like rubbing salt in the wound, taking this time makes a stronger individual in the long-run. Additionally, it hopefully paves the way for a better relationship in the future.

 

Don’t jump into a new relationship

Getting out of a hurtful situation and getting into a better one is initially appealing. But the wound of being betrayed tends to run deep. Starting a new relationship only serves as a bandage. It’s crucial to let the wound ample time to heal before getting involved in another relationship.

Rebounding is usually a bad idea for a couple reasons. One, it takes a messy situation and makes it messier. After a relationship betrayal or break-up there is a lot of hurt and emotions to sort through. Starting a new relationship adds more feelings to a plate that’s already full. Adding these new relationship feelings to existing ones makes the entire situation even more complicated to deal with.

Secondly, rebounding generally leads to an unhealthy cycle of relationships. After being in a relationship betrayal, taking the time to process and grow from it is essential. Jumping into a new relationship seems initially enjoyable. But after some time old issues find a way of resurfacing. Your own mental state eventually experiences angst. Or, you may find that you are experiences some of the problems of your old relationship – just with someone else. It is important to develop skills to function better in a relationship, and this is not attained overnight.

 

Explore Interests

It’s easy to get up in in the emotions surrounding a relationship betrayal, In fact, many of those who experience this distress have a tendency to spend too much time inside their heads. It gets difficult to even focus on the here and now and what is going on around us. Ad while it’s often difficult to focus on the simple things in life, it’s important to not let negative be all-consuming. Otherwise, it will take a toll on your mental health.

 

Also Read: Staying Mentally Healthy

 

Personal Exploration

One way to take a break from the emotional turmoil is to use the present situation as an opportunity for personal exploration. Betrayals are generally unexpected. And once it happens in a relationship, there are an abundant of unknowns for the future. And since those unknowns do exist, and can’t necessarily be controlled, it’s nice to be able to control something in life. Taking the time to explore a new interest or hobby is a great way to have that sense of control.

 

Sign Up For A Class

An easy way to go about this is to sign up for a class. Most community centers offer a wide-range of lessons from beginning golf to cake decorating. Electing to take a class and choosing to attend it is a way to have control in life. And it’s possible to meet new, interesting people also in the pursuit of something different.

 

Try Something New

Exploring interests can also be a positive way to redirect life when things get to a negative or stressful point. Having something new to learn forces you to direct your thoughts on learning that new skill rather than on the negative emotions of the betrayal. And by continuing to attend that new class and practice that new skill you will begin to feel that the betrayal or negative relationship no longer holds as much significance in life. Despite the fact that unfortunate situations happen, you do have control over the decisions you make in life.

 

Also Read: Why Swimming Is Important 

 

Sort through the friendly advice and support

After a discovering a betrayal in a relationship it is natural, and usually a good idea, to seek out the support from family and friends. Having these close bonds adds some stability when your marriage or relationship is in turmoil. However, often times comments from these friends and family members adds to the emotional confusion. Sometimes comments people make can be helpful. However sometimes they may be hurtful – even if the comments were made with positive intent. For example, consider the following comment a friend might make. “I can’t believe he cheated on you, although I always thought he was a complete jerk.” While the friend saying this is just trying to show empathy, a comment likes this is delivered with a sting.

No one likes to feel that they picked a jerk as a partner or spouse. And no one likes to feel like they are a poor judge of character. Getting bombarded with similar comments from close family and friends can make the emotional rollercoaster of a betrayal an even more distressing experience.

 

Prying

After sharing the news of the incident, some family and friends have a tendency to continually pry for information and details. You may feel like discussing these specifics of your situation, you may not. At some point you may want to take a break from the emotions running around inside your head. And therefore, you may prefer to discuss something other than the betrayal with family and friends. Sometimes chatting about a lighter topic, such as the latest movies in the theater, is a way to channel your thoughts elsewhere. Good family and friends should respect your needs and not add to the drama.

 

Sorting

Likewise, it is a good idea to learn to sort through the comments others make regarding the unfortunate situation. If someone’s advice or comments are continually rubbing you the wrong way, you may not want to continue to disclose details of the betrayal to that person. You also may want to keep your emotions in check as well. Or you may want to wait until you have achieved some clarity and stability for yourself. If you’re betrayed and are experiencing distress in your partnership measures can be taken and may be able to regain emotional stability. Until that is established you may need to find a different, grounded source to confide in.

 

Seek out help from a professional counselor

It is especially difficult to move beyond a betrayal by yourself if you’ve been in a relationship that is long-term. Seeking out help from a mental health professional is one way to make this process easier. Despite the recent betrayal, you and your partner may find that you still want to move forward in life as a couple. Being able to simply pick up the pieces and move on in the relationship is often tough for either person in a relationship. It’s hard to know where to start. A marriage counselor helps couples work through their issues. It is even possible to learn how to move forward even when the betrayal seems a gigantic hurdle to get over.

Even though counseling often improves a broken relationship it’s not easy. Often times during counseling issues may arise that probably may not discussed before. Also, counseling generally brings out even more angry feelings from both parties at the beginning. But over time coping skills may be developed. Although the betrayal is seldom forgotten, it is possible to grow as a couple in a more positive direction.

If your situation unfolds so that you are no longer with your partner, counseling is still worthwhile. Having a professional listen to you allows a safe place for your feelings. A counselor will also guide your healing in a positive manner. A good therapist will help you attain clarity of your situation. In addition, a counselor will help you to develop better skills for a future relationship, and help you to become a better you overall.

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6 Exotic Fruits You’ve Probably Never Heard Of

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exotic fruits

When we think of fruits, certain ones usually pop in our heads. And typically, we integrate these same ones into our diet. Apples, bananas, strawberries, or whatever is in season are examples of common fruits that are frequently sold at the majority of grocery store chains. Therefore, we repeatedly purchase and eat these fruits. While just about any fruit offers health benefits it may be worthwhile to pick an exotic fruit if presented with the opportunity. Exotic fruits add some pizazz to the palate and offer some additional nutrients that are generally fruitless to the ordinary, mundane diet.

 

What Makes Exotic Fruits Exotic?

Exotic fruits generally grow in a foreign part of the world. Many grow in a warm or tropical location. When looking at an exotic fruit for the first time it may seem strange and unusual. Many people are not even be sure how to go about eating it. Before sinking your teeth into this foreign fruit, you may want to conduct some research on the new piece of fruit. After all, some exotic fruits can make you extremely sick if eaten improperly.

While one’s familiarity and knowledge of exotic fruits vary from person to person, there are probably 40 to 50 fruits that most are not aware of. Below is a list of the names of some names and descriptions of exotic fruits from around the world. Read on to learn how these different fruits can add some flavor to your diet and provide health benefits as well .

 

6 Exotic Fruits You’ve Probably Never Heard Of

 

Aizen Fruit

Place of Origin: West Africa

Description: This berry grows in clusters, much like grapes. More sphere-like in shape however, this fruit starts off yellow and turns green as it ripens.

How to eat: It is important to peel the outer scaly layer prior to eating. Aizen fruit is usually eaten as is, cooked, or dried. It is also popular in juices and as a syrup.

Health benefits: Vitamins B1, B2, and B5 are provided by this fruit, along with iron and potassium. This fruit is also a healthy source for energetic carbohydrates.

 

 

Conkerberry

Place of Origin: Central Australia

Description: This berry resembles a large cranberry in size, but a plum in color when fully ripe. These berries grow on shrubs and start out green. They darken to black or a deep purple when they are ripe.

How to eat: When the fruit is ripe it is usually sweet in taste but can only be eaten directly when ripe. Unripe Conkerberries are actually poisonous, as is the rest of the plant.

Health benefits: Conkerberries contain a significant amount of iron, calcium, and Vitamin C. This fruit is also a great source of fiber. Many natives even use conkerberries for medical purposes. Users say that it can do wonders from easing a toothache to combating venereal diseases.

 

Durian

Place of Origin: Malaysia and Indonesia

Description: This unique fruit is a rather large one. Durians grow to be almost a foot long and 6 inches in diameter. They generally weigh two to seven pounds. The outside of the fruit is spikey and greenish in color, while the flesh inside resembles a smooth cheese.

How to eat: Once removing the spikey exterior, the flesh inside is edible. Take caution however, because the inside of the fruit has an extremely strong odor. And not a pleasant one. Despite its pleasant taste, many can’t get beyond the raw sewage-like smell to even desire taking a bite.

Health benefits: This fruit provides a significant amount of Vitamin E. Natives who eat this fruit regularly believe that Durians provide energy and also serve as an aphrodisiac. Because of the odor, cutting open one of these is also an easy and effective way to drive unpleasant people away.

 

Kumquat

Place of Origin: China and Southeast Asia

Description: A Kumquat is about the size of a large olive. It is yellow or orange in color and has leathery skin like an orange.

How to eat: Unlike an orange, this fruit’s outer layer is edible. The outside is sweet, while the inside has segments that usually taste more tart. Kumquats are commonly used in jams and jellies.

Health benefits: This fruit is low in calories and is a great source of fiber. Kumquats also contain a significant amount of Vitamin C and are rich in antioxidants.

 

Dragon Fruit

Place of Origin: Mexico, Central and South America. Although this fruit originated in South America it also grows in Southeast Asia and Israel.

Description: This fruit received its name because when fully ripe it resembles a dragon. The plant it grows from is actually a cactus. There are three variations of this fruit: two have a bright pink skin and either white or dark pink colored. The other one has a yellow exterior and a white interior. When ripe, the fruit exterior is an even, bright color and has scales like a dragon.

How to eat: Despite its inviting color, the skin of the Dragon fruit is not edible. An easy way to consume Dragon Fruit is to cut the fruit in half and scoop out the flesh inside. It is possible to eat the flesh directly. Some even like it chilled. Dragon Fruit is sweet and tastes like a combination of kiwi and pear. It also contains tiny seeds like kiwi which are edible. Different juices and tropical drinks are made using Dragon fruit.

Health Benefits: Dragon Fruit contains Vitamin C, Potassium, and Calcium. Dragon is also a strong source of fiber and antioxidants.

 

Pummelo Fruit

Place of Origin: This fruit originated in Southeast Asia, but now grows also in warmer areas of the United States like California and Florida.

Description: This fruit very much resembles a grapefruit but larger. Additionally, it is much sweeter in taste. The fruit’s smooth exterior appears greenish yellow in color when it is ready to eat.

How to eat: Pummelo fruits are eaten just like a grapefruit; the flesh inside is directly consumable and the peels have culinary properties as well. Unlike a grapefruit, this fruit is very sweet. In fact many compare the fruit’s taste to chocolate pudding! Many bartenders even use Pummelos to make tasty tropical drinks.

Health Benefits: Pummelos are high in Vitamin C. Eating this exotic fruit also boosts the immune system and prevents Osteoporosis and strokes. While this fruit does have many health benefits, it is dangerous when mixed with certain medications.

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Making Sense of Scents: A Guide To Aromatherapy

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aromatherapy

Aromatherapy is becoming an increasingly popular way to enhance one’s well-being. The aromas from various essential oils, extracts, and herbs are useful in reducing stress and enhancing one’s mood. Certain aromas even increase cognitive functions. Some chronic sufferers of pain even argue that this type of therapy leads to pain relief.

Because of its frequent appearance in social media and health magazines these days, many assume that Aromatherapy is a new term. Some skeptics think the term was coined by air freshener companies as a marketing stunt. But the truth is that this technique has quite a history to it. While some of the aspects and procedures of it have changed over the years, aromas had healthy effects thousands of years ago. Many incorporate natural scents into their lives in current times to have health benefits as well.

 

A Brief History of Aromatherapy

 

Egypt

The basis for this health therapy started more than 5,000 years ago in ancient Egypt. In those early days, aromatics was tied with religion and spirituality. Ancient Egyptians used to burn spiced incense in hopes of the scented smoke reaching upwards to the heavenly gods.

Not too long afterwards, the Egyptians made perfumes out of various herbs and spices. Many women also created scented oils. They applied these oils after bathing to nourish the skin and protect it from the harsh, desert sun. As the Egyptians increased their making of fragrances, their perfumes were purchased from people all over the Middle East. Over time, the Egyptians gained a reputation of being master perfumers.

 

Greece

Years later, aromatics spread to Europe. The Greeks especially took an interest in the effects that herbs and plants have on the body. Hippocrates (circa 460 – 377 BC), known as the founder of medicine, made the discovery that illnesses are explained by science. Previously, people thought illnesses were caused by supernatural forces. During his lifetime he experimented with many herbs and plants to see which ones benefited patients suffering from a particular illness. He also used aromatics to see how different herbs and spices helped to enhance one’s overall mind, body, and spirit. These are the key fundamentals of holistic health.

Another Greek who made a key contribution to the foundation of aromatics is Theophrastus (circa 371 – 287 BC). This student of Aristotle studied plants over his lifetime. He wrote several books giving details about the different types of plants and herbs. He also wrote how to grow them and the practical uses of them. Because of his extensive work he is commonly known as the father of Botany.

The actual term Aromatherapy didn’t come about until 1937. Rene- Maurice Gattefosse, a French chemist and perfumer, wrote a book entitled “Gattefosse’s Aromatherapy.” Hence, the term was founded. In his work, Gattefosse wrote how using essential oils helps treat a variety of physiological illnesses.

Since then many have shown interest in the study of aromas and its health benefits. Many advocates of this scented therapy like the fact that it is natural and non-invasive. It is a healthy alternative to medicines that incorporate a ton of chemicals. Different herbs and spices have different effects. To see a list of common aromas used in this process and their healthy effects read on.

 

10 Common Aromas used in Aromatherapy

 

Basil

This herb is useful in suppressing coughing. Basil also helps provide respiratory relief to those suffering from Asthma, Bronchitis, or sinus infections.

 

Cinnamon

This spice often reduces drowsiness. Additionally, when the essential oil is added to a bath, it can reduce muscle tightness. Cinnamon also has a history of being a natural aphrodisiac and can spice up the romance.

 

Coffee

Even the mere smell of coffee awakens the senses. In a study conducted with rats, the aroma of coffee reduced stress on a group of sleep-deprived rodents.

 

Eucalyptus

Inhaling the oils produced from this evergreen reduces anxiety and stress. Also, breathing in the aroma of eucalyptus helps to sooth respiratory issues – especially those that arrive during cold and flu season.

 

Also Read: The Healing Properties Of Eucalyptus Oil

 

Ginger

The oils from this plant root are effective in fighting sensations of nausea. Ginger also energizes the mind and body. After a night of drinking, Ginger helps to alleviate a nasty hangover.

 

Jasmine

The essence from this flower leads to a calming effect. It is useful in reducing fears and anxieties; it also is beneficial to those suffering from post-natal depression.

 

Lavender

In addition to being a pretty flower, lavender also has a calming effect. It frequently leads to a more restful sleep at night. When lavender oil is added to bathwater it helps to reduce muscle pain and soreness.

 

Also Read: Health Benefits Of Lavender Oil

 

Lemon

Breathing in this fruit instantly awakens the senses. In addition to stimulating the senses, lemon oil improves neurological activity. This essential oil also can help combat depression and improve one’s overall mood. Lemon can also help ease a hangover.

 

Peppermint

This fragrant plant is useful in elevating one’s mood. Its stimulating nature also helps to fight mental fatigue and improves concentration.

 

Vanilla

Extracted from the vanilla bean, vanilla has several positive effects. It is useful for elevating one’s overall mood, combating anxieties and depression. It also stimulates testosterone and estrogen hormones and serves as a sweet-smelling aphrodisiac.

 

Practical ways of incorporating Aromatherapy

It is easy to incorporate aromas daily in plenty of ways. One way is to add a few drops of the essential oils to water in a spray bottle. Spritzing the scented water in the room as an air freshener is easy and effective. Spraying water with calming oils directly onto pillowcases promotes a more relaxing sleep.

For those that enjoy taking a warm bath, add a few drops directly to bath water. This is especially effective for those that take baths to relieve sore muscles and have pain.

Lighting scented candles also have beneficial aromatic results. Some prefer to make their own scented-candles by adding a few drops of their favorite essential oil onto the melting wax as the candle burns.

Finally, some prefer to simply massage a few drops of their favorite essential oil directly onto the skin. The scent stays with you for most of the day and will hopefully lead to a better day as well as better health overall!

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How To Run Faster – 4 Useful Tips

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how to run faster

Many sign up to run a race for the sense of accomplishment it brings. After all, training up for a race and then competing requires significant effort and is time-consuming. For some this challenge comes in the form of a 5K or 10K race. For others who are willing to put in the time, a half or full marathon is the ultimate goal. Read on if you want to learn 4 tips on how to run faster.

 

How To Run Faster – 4 Tips

 

Going the distance is challenging enough in the sport of running. Trying to go the distance and run faster can feel like an extremely difficult undertaking. However, when training for a race, this duality is one that many runners encounter. Being able to run faster is not a skill that is attained overnight. It takes a lot of practice. In order to run faster in a race, an athlete needs to run at a faster pace while training. Implementing the following during training will help you to run at a faster speed on race day.

 

Invest in a Fitness watch

Modern technology has brought us a lot of great gadgets, and a fitness or running watch is a great tool for running. While running watches can vary in their features – as well as their price – buying one that utilizes GPS is worthwhile. The GPS feature is useful in that it continually keeps track of your pace as you are running. For example, if you have a goal of keeping a 10 minutes per mile pace, wearing this watch when running will allow you to see if you are on target or if you need to pick up the pace.

In addition to running pace when learning how to run faster, the average runner will benefit from a running watch that can keep track of distance and time as well. Some watches have features that monitor heart rates and keep track of the number of calories burned. If you really want to keep track of your progress, many watches allow you to download your running results onto a smartphone or computer so that you can keep a track record of your workouts over time. Garmin is a maker of fitness watches that many runners rely on. Taking the time to chart your pace and distance is an effective way to see if you are running faster over time.

 

Incorporate Interval Training

One of the biggest ways to learn how to run faster is to incorporate interval training into your jogging workouts. This is done by increasing the running pace for a brief period of time. If you are just starting out in interval-training you may want to accelerate your pace for 30 seconds or so. Then return to your regular pace for the other 4 and a half minutes. Once you feel comfortable with this interval, you can increase your pace for an entire minute, and then return to your regular speed for four minutes.

While a running watch can make interval training more of an exact timing, it’s not imperative. Interval training can also be done geographically. For example, a runner may want to alternate speeds (slow, medium, fast) via blocks in their neighborhood. Others like to increase their speed as they approach hills, and then catch their breath on the downhill.

There are a couple of things to keep in mind when doing interval training. One, increasing the pace during an interval means exactly that; it’s not a sprint. Sprinting is often tiring and the goal of interval training is to increase the pace, but also to maintain longevity.

Additionally, interval training affects breathing. If you have a tendency to run at a constant pace, and have relatively even-breathing, interval training will shake this up. After doing an interval of acceleration is may seem difficult to return to that comfortable breathing pattern. But after doing this type of training a few times it does get easier. Soon you’ll probably find that it becomes easier to run faster.

 

Also read: Running After Injury

 

Kick start your run with Caffeine

When we feel tired or sluggish starting a run on the right foot can be difficult. Especially if we are learning how to run faster. For many runners it can take quite a bit of time and distance until they can establish a rhythmic jog. If you struggle at the start, consume a little bit of caffeine prior to the start of a run. Caffeine typically perks a runner up. The caffeine not only gives you a burst of energy that makes you feel more ready for a workout, but it also stimulates the rest of the body too. This makes it easier to get in that groove of setting a good jogging pace and run faster.

Most runners find it is often helpful to intake a small amount of caffeine 30 minutes to an hour prior to a run. Drinking a liter or two of diet coke prior to running would not necessarily benefit your running performance; all that liquid sloshing around in your stomach may have you running for the restroom instead. Rather, perhaps try drinking a half cup of coffee. A smaller volume of liquid won’t upset the stomach as much, and the caffeine will give your workout a boost.

For those who don’t like coffee, some runners like to get their caffeine kicks by nibbling on some dark chocolate. There are also a myriad of flavorful running gels on the market that contain caffeine as well. Some athletes like to consume a gel prior to running and one during their run if they plan on going a long distance.

 

Also read: 5 Amazing Benefits Of Coffee

 

Stay hydrated

In order to maximize efficiency when learning how to run faster it is imperative to stay hydrated. Studies have shown that dehydration significantly hampers performance and that you run faster when hydrated. Essentially, when a person is dehydrated the body has to work harder to transfer heat and stay cool. This accelerates the heart rate and makes it harder for the body to keep up with the demands of exertion of exercise while regulating body temperature. Hence, staying hydrated while running makes it easier to go the distance and run faster.

Drinking plenty of water prior to training or participating in a race is one way to stay hydrated. Downing a glass or two keeps joggers cool in the long run, especially on those warmer days. Purchasing and wearing a hydration belt is also a great way to stay hydrated during training. The majority of these belts are lightweight and come with two to four 10 oz. water bottles. Finally, remembering to drink water after a run is important as well to help replace all the water lost from sweating!

 

To maximize speed it is best to incorporate the above tips during training as and on the day of your race. Continually doing so will help you run a faster race and become a faster runner overall.

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The Dangers of Diet Soda You Need To Know

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dangers of diet soda

We are becoming a nation of soda addicts. What used to be a beverage enjoyed occasionally with lunch or dinner has become a daily dependent staple for many. Because of the excessive amounts of sugar regular soft drinks contain, many Americans are making the switch to diet soda. While those who switch think they are doing themselves a healthy favor they don’t realize the dangers of diet soda.

 

Dangers Of Diet Soda

 

Part of the problem lies with the fact that nowadays people are consuming a vast amount of diet soda. Rather than drinking from moderate-sized glasses people are purchasing mega-sized cups of the carbonated beverage. The average local convenient store is notorious for these large-scale soda sales. These gigantic gulp sizes seem more appropriate for King Kong rather than the average human being. Even the standard cup holders of most cars can’t accommodate the girth of these ginormous soft drinks. If you guilty of the big gulp you may want to read on to learn about the other dangers of diet soda – even though it may be difficult to swallow.

 

The sinister side of Sucralose

How does diet soda taste sweet without the use of sugar? It’s not magic. It’s through the use of artificial sweeteners. A very common one that many diet sodas contain is called Sucralose. Sucralose was invented in a laboratory as a sweetener through a complex, chemically involved process in the 1970’s. It was later approved for use by the Food and Drug Administration in 1998. Since its approval, Sucralose has been used as a sweetener by a plethora of companies that manufacture diet soda.

Because Sucralose is derived from actual sugar many companies (i.e. those that make the sweetener) claim that Sucralose is more natural than other artificial sweeteners. But the process to make Sucralose is anything but natural. In fact, numerous chemicals come into play in the manufacturing of the sweetener.

 

Chlorine

One of those chemicals is chlorine. Therefore, when you drink diet soda a lot of that chlorine stays in your body, especially if you drink a lot of diet soda. Studies have already revealed that one of the dangers of this chlorinated sweetener is that it kills the healthy bacteria that lives inside the intestines. This bacteria is a vital part of maintaining a healthy digestive system.

Also, just think of the unpleasant effects that chlorine has on the outside of your body if you are a frequent pool user. It bleaches our hair and our swimsuits. It makes our hair and skin feel extremely dry. Some individuals even break out with rashes because of the harsh chemical. Over time many swimmers find that their hair becomes brittle (or a greenish hue) and that their swimsuits start to deteriorate from the chemical. Knowing all the negativity that chlorine can have on our external body, do we really want to expose this harmful chemical to our insides with every sip we take?

 

The Weight gain factor

It would seem ironic for diet soft drinks to result in weight gain, but sadly that is one of the dangers of diet soda. Again, this factor is a result of the use of artificial sweeteners. In a sense, artificial sweeteners mess with the body’s overall internal system. The more artificial sweeteners consumed, the more it throws off a body’s regulation system. Some of the weight-gaining side effects these sweeteners can lead to are as follows:

• increase cravings for carbohydrates
• hampers the body’s ability to control calories
• can lead to metabolic syndrome which increases the risk of developing Type II diabetes

 

As if these effects weren’t distressing enough it has been shown that drinking diet soda can actually double the risk of obesity. Considering that the main reason most consume diet soda is to maintain a healthy weight. It’s disturbing to learn that the very opposite can occur.

 

Also read: Why Exercise Doesn’t Work 

 

The Sodium Factor

When looking at the nutrition facts label on the side of a diet soda can it can be refreshing to see a bunch of zeros. Especially when it comes to unhealthy nutrients such as carbohydrates, fats and sugars. However, one nutrient that diet soda does contain is sodium. A 12 ounce can of a diet soft drink contains approximately 40 milligrams of sodium, which accounts for two to three percent of the FDA’s recommended daily values. While this initially doesn’t seem like much, it may be beneficial to ponder a couple of things here.

One, most people do not drink just one “serving” of soda, especially those who frequent convenient stores. Some of those behemoth beverages are more than five times larger than what is deemed a single serving size. Hence, the sodium dangers of diet soda become more significant with these larger portions.

The other problem that comes into play has to do with the foods that people typically eat while drinking diet soda. Most people aren’t pairing their diet soft drinks with fruits and veggies. Because of the sweet taste of diet soda most have a tendency to reach for something salty instead, like potato chips. These salty munchies have a ton of sodium. Drinking large quantities of diet soda and eating salty foods results in the body having excessive amounts of sodium.

 

Why Sodium?

Consuming too much sodium has been proven to lead to many dangerous health issues. A common issue eating foods with excessive sodium can lead to is high blood pressure. Those who have high blood pressure are much more at risk of having a stroke, heart failure or a heart attack.

Aside from high blood pressure, studies have shown that those who consume a lot of sodium can have other health problems as well. Lovers of sodium-filled foods are also more at risk of developing stomach cancer. In addition, high amounts of sodium can result in a decrease in the amount of calcium within the body. Having low levels of calcium can lead to bone-density problems and even Osteoporosis, a disease that is due to a thinning of the bones.

 

Reducing the dangers of diet soda

Obviously the easiest way to alleviate the dangers of diet soda is to not drink diet soda. But “easier said than done,” is probably the immediate thought that comes to mind. Perhaps it can be a more realistic goal to monitor your intake. Instead of purchasing a soda size that would seem more appropriate for an elephant, perhaps buy one that can easily fit in your hand.

Or, maybe sip on some alternative beverages. If you like a cold drink that is accompanied with a kick of caffeine, there are a variety of iced green tea blends on the market. If you need to sweeten it up a bit, add some natural sweeteners. Honey or agave nectar are naturally sweet and have additional health benefits. It may take some adjusting to if consuming diet soda is habitual. However, over time it does get easier and hopefully you will feel healthier.

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