10 Ways to Boost Your Metabolism

Can You Make Your Metabolism Better?

How your body burns calories is based on several things:  1)  some people inherit a fast metabolism, 2) men typically burn more calories than women, even when resting, and 3) the body generally slows metabolism after age 40.  But while you can’t control age, gender or genetics, there are ways you can improve your metabolism.  Read on for some tips!

Build Muscle

The body burns calories even when you’re doing nothing.  The resting metabolic rate is higher in people who have more muscle.  A pound of muscle burns approximately 6 calories per day to sustain itself compared to every pound of fat burns 2 calories of fat per day.  So you can see where gaining fat can add up.  Try a session of strength training where your muscles are activated in your body can raise your daily metabolic rate.

Step Up Your Workout

While an aerobic workout will not build muscles, it can raise your metabolism just hours after a workout.  The key is to push yourself as the high-intensity exercise delivers bigger and longer raises in metabolic rate than the low- or moderate-intensity workouts.  If you want to get these benefits, try an intense class at the gym that includes short bursts of jogging during a regular walk.

Fuel Up with Water

Water is needed by the body to process calories, and if you’re mildly dehydrated, the metabolism slows down.  One study shows that adults who drank 8 or more glasses of water per day burned more calories than those drinking only 4.  Stay hydrated by drinking a glass of water or some other unsweetened beverage before every meal or snack.  And snack on fresh fruits and vegetables that contain water rather than pretzels and chips.

Should You Drink Energy Drinks?

While some energy drinks have ingredients that give your metabolism a boost, they are loaded with caffeine that increases the energy the body uses.  And a lot have taurine, an amino acid, that speeds up the metabolism to help burn fat.  Drinking energy drinks can cause problems like high-blood pressure, anxiety, and sleep issues in some people.  The American Academy of Pediatrics recommends kids and teens don’t drink energy drinks.

Use Smart Snacking

Eat more often to help lose weight, because when eating large meals where you have several hours in between meals slows down the metabolism.  An ideal is a small meal or snack every 3 to 4 hours to keep the metabolism working to burn more calories in a day.  Several studies have shown that people snacking regularly eat less at mealtime.

Spice Up Your Meals

Use spices in your meals to give your meals natural chemicals to kick your metabolism in high gear.  Using a tablespoon of red or green chili pepper boosts the metabolic rate, but while the effect is temporary, eating enough may add up.  For a  quick boost to pasta dishes, chili and stews, use red pepper flakes.

Power Up with Protein

The body burns more calories digesting protein than when the body eats fats or carbohydrates.  For a balanced diet, replace carbs with lean, protein-rich foods to boost metabolism at meals.  Some sources of protein are lean beef, turkey, fish, white-meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.

Sip Some Black Coffee

Coffee drinkers may enjoy this perk, but taken in moderation, coffee’s benefits can raise the metabolic rate in the short-term.  Caffeine may help you feel less tired and increase the body’s endurance while exercising.

Recharge with Green Tea

Green or Oolong tea can give combined benefits of caffeine and catchins that raise the body’s metabolism for a few hours.  Research shows that drinking 2-4 cups of green or oolong tea can push the body to burn 17% more calories during moderately intense exercise for a short time.

Avoid Crash Diets

Crash diets—eating fewer than 1,200 (for women) or 1,800 (for men) calories per day – are bad for those hoping to raise their metabolism.  While crash diets may help drops the pounds, it comes at great expense and good nutrition.  It also makes you lose muscle that slows the metabolism for a final result in burning fewer calories and making you gain weight faster than when you started the diet.

14 Common Aches & Pains

Sprains & Strains

If you play sports or are physically active, you may be familiar with sprains (stretched or torn ligaments)and strains (stretched or torn muscles or tendons).  While both cause swelling and inflammation, sprains give bruises, and strains trigger muscle spasms.  The RICE method is a popular method for treatment—rest, ice, compression, and elevation.  Over-the-counter (OTC) medications may give relieve, but see a doctor if you suffer numbness or tingling, or can’t move a joint, or it isn’t better in a week.

Tension Headache

This kind of headache can feel like a band is tightening around your head.  Take OTC painkillers, rest and drink water to relieve.  The headache should go away within a couple hours, but could last a couple days.  Lots of rest, massage, lessen stress, and plenty of fluids (no caffeine) can help avoid these headaches.

Migraine

Throbbing pain on front or side of head can put a hold on daily activities, leaving you sick and sensitive to light as well as other symptoms.  A dark, quiet spot to rest with an ice pack to numb pain, or a heating pad may relax tense muscles.  OTC medications may help if you catch it early on.  Some people may require a prescription to treat or prevent migraines.

Toothache

Tooth decay, cracked teeth, broken fillings, and gum disease are some causes of toothaches.  You may not like going to a dentist, but it lasts more than a couple days, it may be time to go.  If not taken care of, the inflamed area could lead to infection and cause bigger problems.  Tooth pain can be sign of a sinus infection, or a problem with the joint where the jaw meets the skull (TMJ), or grinding of the teeth when sleeping.

Neck Pain

Less protected than the spine, the neck is vulnerable to sprains and strains.  Although usually temporary, you may not need a doctor.  Regular wear and tear—disks breaking down—can hurt.  Keep good posture to prevent pain.

Back Pain

Back pain becomes common as you get older.  Back pain is usually dull or sharp and can last months.  Obesity and lifting the wrong way can be a cause.  Diseases like arthritis and cancer can also affect your back and spine, not to mention genes can play a role.  Treatment for back pain can be OTC medications, hot/cold packs, exercise, yoga or massage.

Frozen Shoulder

While the pain usually worse at night when lying on the painful side, simple everyday tasks can be a problem too.  The shoulder can become stiff at the point you can’t move it.  Exercises and physical therapy may improve range of motion.  This can happen to people between 40 and 60, and women and people with diabetes are more likely to have this problem.

Tendinitis and Bursitis

This is swelling around the muscle or bone that is brought on by overuse or injury to the joint—like the ankle, elbow, knee, hip, shoulder or wrist.  It can be treated by the RICE method, mentioned earlier, but call your doctor if pain or swelling is bad or gets worse, or you have redness or warmth.

Arthritis

The leading cause of disability in America, this is a group of more than 100 diseases that cause joint pain.  Symptoms, although it may come and go, can be swelling, pain, stiffness, and limited motion.  It could also be a result of wear and tear or inflammation triggered by the immune system.  While it can’t be cured, arthritis can be eased by managing the condition with a doctor’s help.

Stomachache

There can be lots of reasons for stomachache—indigestion, gas or constipation.  OTC medicines can help an upset stomach feel better until it passes, but call a doctor if the pain becomes sudden or severe, or lasts for days, are vomiting blood, have bloody stool or other unusual symptoms.

Sciatica

A shooting pain that makes sitting or standing uncomfortable, you may feel weak, numb, with a burning or tingling in the leg.  This is not a cramp, but a pinched nerve in the lower back, and sneezing and coughing can make the pain sharper.  Sciatica usually goes away within a few weeks with rest and gentle exercise, but you should consult a doctor.  People between 30 and 50 are usually prone to sciatica.

Nerve Pain

Tingling, burning, numbness and weakness can be a problem with the nerves.  People with diabetes that is uncontrolled can get nerve damage in the feet, hands, arms, and legs.  Shingles—a painful rash caused by the chickenpox virus—may lead to nerve pain.  The organs can be affected, giving you problems with digestion or urination.  Medications, physical therapy and eating a well-balanced diet can help with nerve pain.

Carpal Tunnel Syndrome

Keyboard overuse has not been proven to be the fault for this leading nerve disorder, but pecking at the keys may make tingling and numbness in the fingers worse if there is already a pinched nerve.  Resting and avoiding bending or twisting the wrist for a couple of weeks is best.  Yoga or physical therapy can also help.  Some medicines may reduce swelling and ease symptoms.

Sore, Swollen Feet

Rest and elevating the feet is best for this condition.  If you put ice on your feet, do it for 15-20 minutes at a time.  If your daily job requires you to stand on your feet, compression stockings and shoes with a good support and taking proper breaks can help ease sore, swollen feet.  Women and people with flat feet or high arches are prone to plantar fasciitis—makes the bottom of the feet hurt.  Stretching the feet is good.  Call your doctor if pain is bad or you have no idea why your feet ache.

Signs You're Having a Panic Attack

More Than Being Scared

Your body’s “fight-or-flight” response kicks into high gear, and it seems to come from nowhere—as you’re walking down the street or doing the laundry.  It can even wake you from a sound sleep.  There is no obvious reasons for symptoms of a panic attack.  Part of the reason it’s called an “attack” is it can be so sudden and intense, you feel helpless, or unable to move or think clearly.

Chest Tightness

A jolt of adrenaline gets the heart racing or pounding, or even both.  Your chest might hurt, and you may have trouble breathing.

Choking

Your throat tightens up and you can’t swallow.  Or you might think you’re going to throw up.  All these feelings may make it harder to catch your breath.

Terror

Not talking about the fear you feel in your normal course of life feels like you’re standing on the edge of a cliff, when you bring up a difficult subject, or start a new job.  During a panic attack, you may have an overwhelming sense of something terrible about to happen—or you’re going to die—despite knowing it’s not true.

Dizziness

Sometimes you get so lightheaded, it feels like the room starts to spin.  Or it seems like you’re disconnected from your surroundings.

Sweaty Palms

Sweaty palms is a classic sign of anxiety and also a panic attack.  You may sweat in other places like under your arms as well, sometimes a lot.  You could even get chills or hot flashes too.

Trembling and Tingling

A trembling and tingling sensation means your whole body starts shaking from the blood rushing to your heart and muscles.  Your fingers and toes may also tingle or feel numb.

Headache

Can come on suddenly and be gone just as quickly.  Like other symptoms, this alone doesn’t mean you’re having a panic attack.

How Long Does It Last?

A panic attack hits at once and builds to a peak in ten minutes.  Then you slowly start to feel better.  Attacks rarely last more than an hour, and most are over within 20-30 minutes.  Panic attacks are, for the most part, always the same.

Is it a Heart Attack?

Although the symptoms may be the same—chest pain, breathing problems, dizziness, sweating and even the feeling of losing control.  If it’s the first time you’ve felt like this, and you or a close family member have had heart problems, get to an ER to be safe.

When to See a Doctor

You probably don’t need to worry if you have 1 or 2 incidents and they go away without other problems.  If you have more than that, or if you’re concerned, see your doctor.  He may be able to figure out what’s triggering your attacks and help you manage them.  He will also help to rule out a heart condition called a mitral valve prolapse.

Causes

Panic attacks tend to run in families often related to stress.  Sometimes, it may be a physical reason, a thyroid gland that makes too much of the hormone, you don’t have enough sugar in your blood, drank too much caffeine, or took a stimulant drug like amphetamines or cocaine, or you are abusing or withdrawing from drugs or alcohol.

Panic Disorder

If your doctor can’t find a physical cause and you keep getting panic attacks, you have a panic disorder, especially if you can’t stop worrying about the next oncoming one.  You may even change the way you live from day-to-day just to avoid them.

What Can You Do

The first step is to understand what is going on.  Once you realize the problem, and you know it won’t hurt you, and it only last a few minutes, and know ways to treat them with therapy and/or medication, it may be a relief.

Connect with People

It is best to see family and friends in person, but by phone or computer is better than nothing.  If you don’t have people to turn to, consider joining social groups like a book club or sports league, to meet folks with common interests and start building reletionships.

Get Enough Sleep

It is best to get 7-9 hours a night.  If you are having trouble going to sleep, keep the room cool, dark and quiet.  Don’t watch TV or use the computer or smartphone right before going to bed.  it also helps to go to sleep and wake up at the same time every day, even on the weekends.

Exercise

Try to get at least 30 minutes a day—even if it’s just 10 minutes at a time—and you’re likely to be stressed.  You can lower the odds of having a panic attack.  Any exercise helps, but it is better if you do activities that move both your arms and legs in rhythm, like walking running, swimming or dancing.

Avoid Cigarettes, Caffeine and Alcohol

These can cause panic attacks or make them worse if you get them regularly.  If you take lots of medications, like allergy pills, diet pills and cod medicines, they have drugs in them that have a similar effect.  Talk with your doctor if you need help cutting these out of your life.

Practice Relaxation

Techniques like meditation and yoga help release tension and train yourself to be at peace and centered.  Deep, controlled breathing is a great way to calm yourself down when you feel on edge with attack symptoms coming on.

Source:  www.webmd.com/anxiety-panic/ss/slideshow-panic-attack.

Essential OiIs: Natural Doesn't Mean Risk-Free

How Essential Oils Work

Since 1000 A.D., healers have used mechanical presses or steam to extract essential oils from plants.  Today, practitioners rub oi-infused lotions on ski where the compounds absorb into the bloodstream.  Or they diffuse them into the air where once-inhaled, bind smell receptors and stimulate the central nervous system, says Joie Power, Ph. D., a neuropsychologist and aromatherapist who taught nurses how to use oils.  Research remains scarce with scientists using controlled human trials.  Due to these studies, these oils are being used in hospitals and clinics for stress relief, pain and nausea relief, and to prevent bedsores.  A study of 300 patients found that those who breathed a mixture of ginger, spearmint, peppermint and cardmom suffered less nausea after surgery.  Other studies showed lavender oil lower the levels of the stress hormone, cortisol, and inhaling lemongrass aroma before a stressful event prevented anxiety.  While other studies shows tea tree and oregano oils fight microbes, making them popular treatments for dandruff and toe fungus.  Still others used as anti-inflammatory.  The trouble falls where companies over state potential.  The bottom line is that essential oils are safe and effective if used properly for addressing routine health changes.

What Not To Do

Despite what essential oi companies say, these oils should not be swallowed, Power says.  Even continued exposure to small amounts (few drops a day from water bottle) lead to fatigue and headaches.  Taking in large amounts of certain oils like tea tree oils, wintergreen and camphor, lead to throat swelling, racing heart, vomiting and even seizures, says Tennessee Poison Center.  Essential oils like eucalyptus contain compounds like phenol which irritate the respiratory tract if inhaled, especially for babies.  Some hormone-like properties say it could be harmful to children and pregnant women.  For pregnant women, oils used on skin can cross the placental barrier and impact the unborn baby.  Swallowing some rare oils like penny royal can lead to miscarriage.  The safe bet is to work with professional who knows how to use them or skip them altogether, Power says.  Many citrus oils contain furocoymarins which cause chemical burns when exposed to the sun’s UV rays.

Reasons You've Lost Your Appetite

Loss of Appetite

Hunger is your body’s signal that it needs fuel.  The brain and gut work together to give you the feeling of hunger.  If you don’t feel like eating, a number of things can cause this dip in appetite, such as medications, emotions, or health issues.

Stress

When you get stressed, your body reacts as if it’s in danger.  The brain releases chemicals, including adrenaline, making your heart beat faster as it slows down digestion.  It curbs your appetite as a fight-or-flight response happens, albeit, lasting only a short time.  If you’re stressed for long periods of time, your body releases a hormone called cortisol, that makes you hungrier, especially high-calorie foods.

Medications

Many medications have appetite loss as a side effect.  Some common medications with this side effect are antibiotics, antifungals and muscle relaxants.  Drugs to treat depression, migraines, high blood pressure, chronic obstructive pulmonary disease and Parkinson’s disease can also affect hunger.  If your haven’t been eating, check with your doctor to see if any medications you are taking are causing the problem.

Cold or Flu

Releases in chemicals called cytokines make you tired and not eager to eat.  It is your body’s way of telling you to rest so it can get the energy you need to fight what’s making you sick.  Not to mention, eating something gives your immune system a boost.  Try a bowl of chicken soup as research shows it helps with inflammation, and make you feel better.

Pregnancy

You’re supposed to be eating for two, but you don’t feel like eating?  It is because moms-to-be battle nausea, especially during the first trimester (morning sickness) which can strike at any time during the day.  Try eating easy-to-digest foods like crackers or dry toast to calm queasiness.  You can also try smaller meals and snack more often as an empty stomach can make things worse.

Hypothyroidism

Thyroid hormones help control how the body turns food to energy.  If the gland doesn’t make enough, the body functions slow down, and the result is you use less energy and your hunger dips.  Because you’re not burning many calories, you may gain weight.  Your doctor can test you for this condition, and if it’s a problem, he may give you a thyroid hormone to speed things up again.

Migraine

A pounding headache can be enough to lose your appetite.  But migraines can also cause nausea and vomiting, and you may not feel like eating after it goes away.  A dip in hunger is common a day or two after a migraine.  Medications can help prevent or treat when you have them.

Anemia

Anemia happens when the body doesn’t make enough healthy red blood cells.  Their job is to carry oxygen throughout the body.  If you don’t have enough, you may feel tired or weak with little appetite.  Symptoms of anemia are chest pain or headaches.  Your doctor can give you a blood test to see if your anemic.  If you are anemic, he may recommend iron or vitamin B12 supplements.

Cancer

A lack of appetite is a common side effect for cancer and its treatments, radiation and chemotherapy, as are nausea, pain and dehydration.  Even a change in the way foods taste and smell can give you a loss of appetite.  Talk to your doctor if you have a hard time eating enough at mealtime.  You may need to have 6-8 smaller meals a day.

Aging

30% of older people have a smaller appetite than they did when they were younger.  As you age, digestion slows, and you feel fuller longer.  Your sense of smell, taste and vision may also get weaker as well, making foods less appealing.  Hormonal changes, chronic illnesses and medications can also curb your hunger.  It is important to talk with your doctor to help figure out what is going on.

Diabetes

If not managed well, high levels of blood sugar can damage the nerves in your body.  One may be the vagus nerve, which controls your stomach muscles.  When this nerve doesn’t work like it should, food doesn’t move through the gastrointestinal tract quickly.  Called gastroparesis, it causes a loss of appetite and bloating.  It can be treated with changes in diet, medication or surgery.

Stomach Bug

Nausea, diarrhea and cramps are all symptoms of a stomach bug called gastroenteritis.  It is a virus, or bacteria, a parasite that infects the stomach and intestines.  The chances are the last thing you will feel is eating.  Once nausea goes away, eat bland foods like banans, rice or toast at first.  Also drink plenty of fluids to make sure you stay hydrated.

Stomach Disorders

When eating leads to nausea, diarrhea, bloating or stomach pain, your appetite takes a nose dive.  This happens when you  have stomach disorders.  The most common is Irritable Bowel Syndrome (IBS), a chronic condition of the large intestine.  Colitis and Crohn’s disease are more serious illnesses which can trigger the same symptoms.  If you are having any of these symptoms, see your doctor.

Depression

For some people, depression leads to cravings and weight gain.  But others, it may have the opposite effect.  Depression triggers the brain to release more of the hormone, corticotropin, a releasing factor (CRF).  This can make you less hungry.  If you have severe depression, you may lose interest in cooking or eating.  With a change in appetite comes a change in mood—it is important to talk with your doctor.

Concussion

A concussion, a mild form of traumatic brain injury, can cause dizziness, headaches or nausea.  In some cases, you may lose your sense of smell, which may make food less appealing.  If you think you may have a concussion, see your doctor.  He can find out for sure.  If it is not serious, he may tell you things to do to help you feel better faster, like getting plenty of rest.

Source:  www.webmd.com/digestie-disorders/ss/slideshow-reasons-not-hungry.