All posts by Brittany best

5 Tips For Keeping Your New Year’s Fitness Resolutions

The new year is right around the corner and that means it is time to set your New Year's resolution. For the vast majority of people, their New Year's resolution is to lose weight and stay healthy. So many of us make that same resolution every single year and consistently fail to stick to it. How can we make sure that 2020 is different? If you want 2020 to finally be the year that you lose weight and get in your best shape, check out these five tips for keeping your New Year's fitness resolution:

1. Set Realistic Goals

One of the easiest ways to ruin your resolution is by being too ambitious. Part of the weight loss journey is setting goals, but if the goals you set are unrealistic or unattainable, you're only going to fail. For example, setting a goal to lose 5 pounds per week is unrealistic for many people. When you don't reach this goal, you're left feeling defeated and where do you head to feel better? The fridge. You'll serve yourself much better if you opt for realistic, achievable goals. Rather than 5 pounds per week, aim for 2 pounds per week.

5 Tips For Keeping Your New Year's Fitness Resolutions

2. Stick To A Schedule…Somewhat

An important part of losing weight is sticking to a schedule. This applies to your meals, snacks, and workout routine. Sticking to a schedule helps you to stay on track, which makes you more likely to achieve your goals. With that said, you shouldn't be too rigid with your schedule. If you're an hour late for your workout one day, that's fine – as long as you get your workout in, you're good.

5 Tips For Keeping Your New Year's Fitness Resolutions

3. Don't Beat Yourself Up Over Mistakes

Every weight loss journey is bound to have some mistakes. We're all human, after all. You need to learn to not beat yourself up over the mistakes you make when dieting or improving your fitness. If you cave in to a craving and have a cupcake, don't get upset and go on a full-on binge. It's okay to give in a little. Don't feel so bad about it that you end up giving in a lot. 

5 Tips For Keeping Your New Year's Fitness Resolutions

4. Incorporate Others

One of the best tips for staying on track with your fitness is to bring in a buddy. Whether it be a friend or family member, find someone who has a similar resolution and wants to join you on your journey. This will make it easier to stick to a diet plan and avoid unhealthy eating. It will make it especially easier when it comes to working out, because exercise is never as bad when someone is joining you!

5 Tips For Keeping Your New Year's Fitness Resolutions

5. Keep Track Of Your Journey

The most effective way to stay on track with your fitness resolution is to keep track of your journey. Keep a journal where you write down everything you eat, how often you workout, how long you workout for, and all of your weight trends. This will help you keep track of what is working and what's not, which will lead you to your fitness goals much quicker.

4 Common Health Conditions That Can Lead To Erectile Dysfunction

Erectile dysfunction is a common condition that affects millions of men around the world – typically men over the age of 40. ED is a total nuisance for these men, seriously impacting their sex lives and in some cases ruining relationships. While new technology has led to innovative ways to treat erectile dysfunction, it's nice to know what causes it in the first place. This way, you can take action to avoid developing it in the first place.

In many cases. erectile dysfunction is the result of another underlying medical problem. Find out four health conditions that can lead to erectile dysfunction below:

1. Heart Disease

Heart disease is perhaps the number one medical condition that leads to erectile dysfunction. This is because cardiovascular conditions often impair blood flow. Impaired blood flow makes it difficult – if not impossible – to achieve or maintain an erection, since an erection is the result of the penile blood vessels filling with blood.

cardiovascular disease and ed

2. Diabetes

A recent study revealed that men who have type 2 diabetes are significantly more likely to develop erectile dysfunction than men who do not have diabetes. This is most likely because over time, diabetes leads to nerve damage. When this nerve damage effects the nerves in sensitive areas that are vital for intercourse, it can lead to erectile dysfunction.

4 Common Health Conditions That Can Lead To Erectile Dysfunction

3. Sleep Apnea

Research has shown that men struggling with obstructive sleep apnea are far more likely to develop erectile dysfunction than those who do not. This is believed to be from chronic intermittent hypoxia-oxygen deprivation (CIH). This refers to the consistent lack of oxygen that occurs in sleep apnea, and that lack of oxygen can result in severe sexual dysfunction such as erectile dysfunction.

4 Common Health Conditions That Can Lead To Erectile Dysfunction

4. Mental Health Issues

When it comes to erectile dysfunction, one of the biggest culprits is mental health. Things like depression and anxiety serious impact sexual function and can lead to erectile issues. This is most often because these mental health issues severely affect a man's libido and sexual interest, often causing them to lose any sexual interest at all.

4 Common Health Conditions That Can Lead To Erectile Dysfunction

8 Natural Ways To Reduce Chronic Pain

Chronic pain is one of the most common health issues in the world. Whether it be from arthritis or injury, millions of people suffer from chronic pain to the point where it is completely debilitating. The traditional treatment for this pain has been prescription drugs, but those always come with a long list of side effects. Many people are finding that natural remedies could be a better way to treat their pain. Check out just eight natural ways to reduce chronic pain below:

1. Get More Sleep

Getting adequate sleep is so important for various aspects of your health and it is especially true when it comes to chronic pain. During sleep, your muscles have an opportunity to relax and your cells begin to regenerate. When you're not getting enough sleep, you deny your body the opportunity to do this. To ease chronic pain, make sure you are getting at least eight hours of sleep per night.

8 Natural Ways To Reduce Chronic Pain

2. Follow An Anti-Inflammatory Diet

As you probably know, many health issues are directly linked to what you eat. Chronic pain can be made much worse by a poor diet. If you want to reduce chronic pain and inflammation in the body, you should try following an anti-inflammatory diet. Anti-inflammatory foods include flaxseed, green tea, turmeric, avocado, cantaloupe, pineapple, berries, garlic, kale, and broccoli.

8 Natural Ways To Reduce Chronic Pain

3. Practice Yoga

The health benefits of yoga are seemingly endless. Not only does it relax your mind – it also relaxes your body. Practicing yoga just once a week can make a world of difference for your joints and muscles, relieving certain causes of chronic pain.

8 Natural Ways To Reduce Chronic Pain

4. Reduce Stress

Stress is a serious culprit when it comes to exacerbating pain. Reducing your stress can actually help reduce inflammation in the body and lead to a significant reduction in your pain. There are numerous ways to reduce stress, such as trying aromatherapy or relaxation techniques.

8 Natural Ways To Reduce Chronic Pain

5. Use Essential Oils

Essential oils have been shown to have endless benefits, one of which is relieving chronic pain. Essential oils like peppermint oil, lavender oil, and rosehip oil can all be used to reduce inflammation and pain.

8 Natural Ways To Reduce Chronic Pain

6. Get Regular Massages

Massages are an excellent way to relax the muscles and reduce chronic pain – especially when it comes to neck and back pain. Try getting regular massages to loosen the muscles and alleviate some of your pain.

8 Natural Ways To Reduce Chronic Pain

7. Try CBD Products

More and more chronic pain patients are finding that CBD oil is a better treatment for pain that pharmaceutical drugs. CBD oil is made with cannabidiol, which is the non-psychoactive component of marijuana that provides medicinal benefits such as pain relief.

8 Natural Ways To Reduce Chronic Pain

8. Laugh More!

It may seem silly, but laughter is often the best medicine. Laughing releases endorphins, which can actually reduce inflammation and block pain receptors. Therefore, laughing more often and feeling happier in general can actually help you avoid chronic pain.

8 Natural Ways To Reduce Chronic Pain

7 Great Health and Fitness Tips For Aging Men

Health and wellness is important at all ages, obviously. With that said, it is especially important for older individuals to focus on their health and fitness. In this article, we are sharing specifically how older men can improve their health and fitness to stay in great shape and avoid common health concerns that come with aging.

1. Read Nutrition Labels

As you get older, it's more important than ever to have certain nutrients in your diet. Things like Vitamin D and Magnesium are essential for men as they age, since both of them help improve muscle tone and cardiovascular health. It's also important to make sure you aren't eating anything with too much cholesterol or sodium, as these things can lead to heart disease.

health and fitness tips for aging men

2. Get A Workout Buddy

Let's be real: Finding the motivation to workout isn't always easy. One of the best ways to get motivated is to have a workout buddy. When you're just not feeling it, they'll be there to give you that boost of encouragement to get moving. It also makes your workouts a little more fun when you have someone to talk to.

Health and Fitness Tips For Aging Men

3. Focus On Strength Training

A common workout mistake that older men make is ignoring strength training and focusing entirely on cardio. The reality is that strength training is just as important – if not more important – than cardio. That's because it helps burn fat and build muscle at the same time.

Health and Fitness Tips For Aging Men

4. Set Reasonable Goals

Many people make the mistake of being over-ambitious when it comes to fitness. While it's important to be motivated and passionate about your workouts, it's also important not to overdo it. This is especially true for older men who can injure themselves during a workout. Set reasonable workout goals for yourself so that you don't push your body too far.

Health and Fitness Tips For Aging Men

5. Change Up Your Workouts

Workout fatigue is a real thing that affects both your mind and body. Doing the same workout everyday will only lead to boredom and it will cause you to plateau in terms of weight loss and muscle-building. Make sure to switch up your workouts every once in a while to give your muscles and your mind a new challenge.

Health and Fitness Tips For Aging Men

6. Give Supplements A Try

A lot of older men begin using supplements to improve their muscle tone. Testosterone supplements are a good way to resolve the natural decline in testosterone that occurs with aging. These supplements can burn fat and increase lean muscle mass at rapid speed.

Health and Fitness Tips For Aging Men

7. Avoid Eating Out Too Often

When it comes to unnecessary calories, eating out is one of the biggest culprits. When you eat out, there's no way to know exactly what's in your food. It turns out, there's typically loads of extra sodium, sugar, trans fat, etc. You don't have to avoid eating out altogether – but you should definitely cook your own food more often than not.

Health and Fitness Tips For Aging Men

5 Essential Vitamins and Minerals For Women Over 50

As we age, it is important to get the proper nutrition to remain healthy for as long as possible. This is especially true for women after they reach menopause. Women over 50 are at an increased risk for things like heart disease and brittle bones. This is why it is so important for older women to be sure they are getting all of the essential vitamins and minerals their body needs to avoid these common complications. Read on to find out 5 of the essential vitamins and minerals that women over 50 need in their diet.

1. Calcium

Whether it be through diet or supplementation, calcium is one of the most important nutrients an older woman can have. This nutrient is known for strengthening bones. That makes it absolutely vital when it comes to preventing bone disorders such as osteoporosis, a very common condition that affects older women. Calcium can be obtained through calcium supplements or incorporating a daily glass of milk into the diet.

vitamins and minerals for women over 50

2. B Vitamins

B vitamins have been shown to provide a variety of health benefits for older women. Studies have proven that vitamins B6 and B12 can lower the risk of stroke and the chances of developing heart disease, which happens to be the number one killer of women over 50.

nutrients for older women

3. Magnesium

Magnesium deficiency is a common problem for older women because your body is less capable of absorbing magnesium as you age. It's important to remain stable in this nutrient because it lowers blood pressure and can even help prevent type 2 diabetes. The easiest way to increase your magnesium is by taking a magnesium supplement.

5 Essential Vitamins and Minerals For Women Over 50

4. Vitamin D

Vitamin D is an important vitamin for aging women for a number of reasons. First, it is known to support bone health and strength. Second, numerous studies have shown that vitamin D can be linked to a lower risk of breast, colon, and esophageal cancer. You can increase the vitamin D in your diet by eating more egg yolks, fatty fish, and milk. You can also take a vitamin D supplement.

5 Essential Vitamins and Minerals For Women Over 50

5. Omega 3's

Omega-3s are important for older women because they can prevent irregular heartbeats, arterial plaque build-up, and high blood sugar. There are a variety of omega-3 supplements on the market, but you can also incorporate omega-3s into your diet by eating more salmon, walnuts, and flaxseed.

5 Essential Vitamins and Minerals For Women Over 50

5 Essential Vitamins and Minerals For Men Over 50

Vitamins and minerals are absolutely essential for optimal health. This is especially true for older individuals, who have unique health needs. Your body changes significantly as you get older, and it is vital for you to get all of the proper nutrients to stay in good health for as long as you can and avoid many common medical issues that older individuals face.

While all older individuals need certain vitamins and minerals in their diet, these nutrients differ between men and women. Men and women have unique health needs as they get older, and it is important to meet those needs with the appropriate supplements. Here we'll be discussing the nutrients that men need as they get older. Check out five of the most essential vitamins and minerals for men over the age of 50:

1. Vitamin D

A common issue for men over 50 is the natural decline in testosterone that occurs with aging. Fortunately, Vitamin D could be a natural way to remedy that. Some men experience an extreme decrease in their testosterone because they are deficient in this essential vitamin. Taking a Vitamin D supplement can resolve the deficiency and elevate their testosterone levels.

vitamins and minerals for older men

2. Omega-3's

Omega-3's offer a variety of health benefits for aging individuals. Studies have shown that these essential nutrients can support cognitive function and improve cardiovascular health. Omega-3's can also decrease widespread inflammation in the body. Incorporating omega-3's into your diet should be easy, as these fatty acids are founds in fish, walnuts, avocado, flaxseeds, and sardines.

vitamins and minerals for aging men

3. Magnesium

Magnesium has been shown to lower blood pressure, which is beneficial for older men who tend to struggle with high blood pressure. It can also be linked to improved cardiovascular health as well as supporting nerve function.

nutrients for aging men

4. Saw Palmetto Extract

For many older men, an enlarged prostate is a serious health concern. Saw palmetto extract has been linked to prostate health and may be able prevent issues like prostate cancer. This nutrient has also been linked to optimal urinary tract health.

minerals for older males

5. Boron

Boron is beneficial for men over 50 for a variety of reasons. This trace mineral has been shown to improve brain function, support bone health, and even strengthen the immune system. Boron can be found in numerous foods, including chickpeas, almonds, and raisins.

nutrients for men over 40

10 Health Issues Riboflavin (Vitamin B2) Can Improve

Whether you know it as riboflavin or vitamin B2, we all know that it is an essential part of your dietary needs. More and more people are finding that riboflavin can be used to treat many common health issues. From cardiovascular issues to leg cramps, this vitamin can make a major difference for your overall health.

Check out everything that Vitamin B2 has to offer below!

1. Inflammation

Riboflavin has been shown to have major anti-inflammatory properties. This is because it significantly reduces the expression of HMGB1 or high-mobility group protein B1, which is can lead to inflammation in the body.

riboflavin benefits

2. Depression

The various B vitamins have all been linked to mood elevation, which means they can be a great natural way to help with depression. Coincidentally, many individuals with depression were found to have a riboflavin deficiency prior to diagnosis. Resolving this deficiency may help balance their moods.

riboflavin benefits

3. Cardiovascular Disease

Vitamin B2 is just one of numerous vitamins and minerals linked to cardiovascular health. (Potassium and magnesium are as well, just to name a few…) This may be because riboflavin reduces homocysteine, which is linked to the development of heart disease.

vitamin b2 benefits

4. Osteoporosis

A recent study showed that patients with Vitamin B2 deficiency were more likely to suffer bone fractures. Supplementing riboflavin can actually improve bone strength and reduce the likelihood of conditions like osteoporosis.

vitamin b2 benefits

5. Autoimmune Disorders

Recent studies have showed that riboflavin supplementation can help reduce symptoms in certain autoimmune disorders like Brown–Vialetto–Van Laere syndrome and multiple sclerosis.

riboflavin benefits

6. Cognitive Issues

Research out of Kenya showed that students who were given riboflavin supplements performed better in school than those who were not. It has also been shown to reduce migraines and improve mental clarity.

vitamin b2 benefits

7. Leg Cramps

Vitamin B2, along with the other B vitamins, has been shown to significantly reduce the length, pain intensity, and frequency of nocturnal leg cramps in the elderly.

riboflavin benefits

8. Liver Disease

Riboflavin can be used to protect the liver from common liver toxins, as well as reduce liver reperfusion.

riboflavin benefits

9. Cancer

Certain studies have shown that riboflavin supplementation can reduce colorectal cancer risk in postmenopausal women as well as colon cancer risk for women in general.

vitamin b2 benefits

10. Eye Issues

Vitamin B2 supplementation can significantly reduce the risk of developing cataracts. It has also been shown to improve symptoms in patients with eye inflammation.

vitamin b2 benefits

All the Details On Holier: the New Vegan Supplements

Let's face it: Vegans used to be a joke. Whenever anyone would proudly proclaim their veganism in a crowd, they would be met with sarcasm and side-eye. People thought that vegans were “tree-huggers” or saw themselves as morally superior to meat-eaters.

Thankfully, that's all a thing of the past (for the most part). More and more people are becoming vegans for ethical reasons and others are going vegan for the endless health benefits. With this new surge in veganism, countless industries have jumped on the vegan bandwagon to appeal to this market. There are now vegan handbags, skincare products, and the latest: vegan supplements.

Holier: Multivitamins For Vegans

Typically, supplements contain a number of ingredients derived from animals, including gelatin, lanolin, carmine, and caprylic acid. While people who follow a traditional diet obviously don't mind this, it poses a particularly tricky situation for vegans. After all, they want to get proper nutrition, but they cannot and will not consume anything derived from an animal. So how can they include dietary supplements in their daily routine?

vegan supplements

Numerous supplement manufacturers have been slowly transitioning into the world of vegan vitamins, but one woman is truly cornering the market.

Lisa Gonzalez-Turner saw the overwhelming need for a vegan supplement because she's – you guessed it – a vegan. Lisa knew that she needed to add a nutritional supplement to her diet, but she didn't want to compromise her morals. She figured that other vegans were probably going through the same thing, which is why she took matters into her own hand.

Lisa is the mastermind behind Holier, a brand new vegan supplement. Holier is a multivitamin that contains all of the essential nutrients needed for a healthy diet, but without any animal derived ingredients.

vegan multivitamins

Holier has been specifically formulated for vegans, taking into account the vitamins and minerals they might be lacking in their diet. Lisa and her team used clinical studies to conclude that vitamin B12, iron, vitamin D, iodine, zinc, and omega-3 were among the most essential nutrients vegans needed in a supplement. The supplements also include vitamin K2 and vitamin D3, among other things.

Holier has also been developed to have maximum bioavailability. This means the nutrients are properly absorbed into the bloodstream rather than being excreted later in the urine.

The best thing about Holier is that you don't have to be vegan to try them. Lisa welcomes anyone to give these vitamins a try and see their results first hand. Even those following conventional diets can benefit from what Holier has to offer. As Lisa says, “Holier is a brand for the veganish-vegan, on your own terms.”

Vitamin D Supplements May Slow Diabetes Progression

Diabetes is one of the most common medical conditions in the world, with over 29 million people diagnosed in the U.S. alone. As these patients know, living with diabetes can be a total nightmare. There are the daily insulin injections, the constant monitoring of blood sugar. There's also the fact that diabetes usually gets worse with age, even if it's well-managed.

For decades now, researchers and medical experts have been looking for new treatments for diabetes. They are aiming to either cure the condition entirely, or slow its progression. Many patients are hoping for an all-natural treatment that helps curb the effects of their diabetes. Fortunately, new research shows that something as simple as taking a daily supplement may actually help slow the progression of the condition.

A new study out of Canada has found that Vitamin D supplementation may help slow the progression of type 2 diabetes in patients who have recently been diagnosed or ones who are pre-diabetic.

natural treatment for type 2 diabetes

Researchers from the Université Laval in Quebec conducted a study that consisted of 96 patients who had either been newly diagnosed with type 2 diabetes or were classified as pre-diabetics. Half of these participants received a high dose of Vitamin D3 once daily for six months, while the other half received a placebo.

The study found that the participants who received the Vitamin D3 had high overall Vitamin D levels in their blood which is beneficial for pre-diabetics, as low Vitamin D levels have been shown to be a risk factor for the development of type 2 diabetes.

These high Vitamin D levels also improved the function of insulin in the participant's muscle tissue, which showed a reduction in the progression of diabetes symptoms.

vitamin d benefits

Seeing as the study used a very small population, there is still much more research to be done to conclude that Vitamin D supplementation can effectively slow the progression of type 2 diabetes. It would be beneficial for all patients to have a full, comprehensive bloodwork panel performed to assess the levels of Vitamin D already in their blood. Patients with normal to high Vitamin D levels may likely see no real improvement with Vitamin D supplementation, whereas patients with very low Vitamin D levels may see more significant improvement. It is also unlikely that patients with severe type 2 diabetes which has already shown progression see any significant improvement with Vitamin D supplementation.

Until a more conclusive study is performed, experts recommend diabetics and pre-diabetics only take Vitamin D supplements at their doctor's discretion.

natural diabetic treatments

How Black Seed Oil Can Help With Your Weight Loss

At any given time, millions of people around the world are trying to lose weight and get in better shape. For that reason, it seems like there's always a new “quick fix” weight loss solution popping up seemingly out of nowhere. Every week, there's some new fad diet or weight loss trick that everyone is raving about. Some of these work; many of them don't.

The latest weight loss trick is one that few people have heard of: black seed oil. That's right – move over, apple cider vinegar! There's a new cool kid in town. People from all over the world are praising black seed oil for its weight loss benefits, but there are still millions of others wondering exactly what it is and how it works. To anyone who is scratching their head in confusion, we've got your covered.

What Is Black Seed Oil?

If you've never heard of black seed oil, you are not alone. We were unfamiliar with it as well. It turns out, black seed oil is an oil expressed from black caraway or black cumin seeds. The seeds themselves can also be used for weight loss and other health benefits, but they have a very bitter taste. The extracted oil has a spicy flavor, making it more favorable for consumption.

black seed oil weight loss

Now that you know what it is, you're likely wondering exactly how and why black seed oil is quickly becoming a weight loss phenomenon…

How Does Black Seed Oil Help With Weight Loss?

Black seed oil is thought to help facilitate weight loss in two ways. The first way is by managing insulin levels. A recent study found that black seed oil can increase low insulin serum levels while decreasing elevated serum glucose. This reduces your body's cravings for things like sugar, in turn helping you lose more weight.

The second way that black seed oil is thought to help you lose weight is by reducing inflammation. Many people find it hard to exercise because of chronic pain. Black seed oil reduces the inflammation in the body, alleviating certain causes of chronic pain and making it easier to exercise. Increased physical activity obviously helps you lose weight quicker!

black seed oil diet trick

How do you take black seed oil, though? Black seed oil is available in soft gel supplements, liquid supplement, or the pure oil form. From the little research that has been done so far, it is recommended you take 500mg doses twice daily. Some studies say that as much as two grams of black seed oil per day is safe to consume. It is best to take the black seed oil with a glass of water and a meal for proper absorption.