Global Net: Health

How to easily loose weight

<div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-mVgCBAfsQ8A/YURIBqG_XpI/AAAAAAAABc0/P5v4SdCeUFgqnxFOsVb08OYVxkG7u0e-wCNcBGAsYHQ/s320/loosing%2Bweight%2B%2Bpicture.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="237" data-original-width="320" height="237" src="https://1.bp.blogspot.com/-mVgCBAfsQ8A/YURIBqG_XpI/AAAAAAAABc0/P5v4SdCeUFgqnxFOsVb08OYVxkG7u0e-wCNcBGAsYHQ/s0/loosing%2Bweight%2B%2Bpicture.jpg" width="320" /></a></div> These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.Another benefit of lowering insulinThe most important part is to cut back on sugars and starches (carbs).Is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight(1, 2).It is not uncommon to lose up to 10 pounds (sometimes more) in the rst week of eating this way, both body fat and water weight.The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger (4).BottomLine: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger. 2. Eat Protein, Fat and VegetablesEach one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended rangePut simply, lowering your insulin puts fatloss on “autopilot.” of 20-50 grams per day.Meat – Beef,chicken, pork, lamb, bacon, etc.Fish and Seafood – Salmon, trout,shrimps, lobsters, etc.Eggs –Omega-3 enriched or pastured eggs are best.This has been shown to boost metabolism by 80 to 100 calories per day (5, 6, 7).High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet(8, 9).When itcomes to losing weight, protein is the king of nutrients, the importance of eating plenty of protein can not be overstated.Period<div style="text-align: justify;">Low-Carb Vegetables:</div><ul style="text-align: left;"><li style="text-align: justify;">Broccoli</li><li style="text-align: justify;">Cauliflower</li><li style="text-align: justify;">Spinach</li><li style="text-align: justify;">Kale</li><li style="text-align: justify;">Brussels sprouts</li><li style="text-align: justify;">Cabbage</li><li style="text-align: justify;">Swiss Chard</li><li style="text-align: justify;">Lettuce</li><li style="text-align: justify;">Cucumber 🥒</li></ul> Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of themwithout going over 20-50 netcarbs per day.A diet based on meat and vegetables contains all the ber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.Fat Sources:<ul style="text-align: left;"><li style="text-align: justify;">Olive oil</li><li style="text-align: justify;">Coconut oil</li><li style="text-align: justify;">Avocado oil</li><li style="text-align: justify;">Butter</li><li style="text-align: justify;">Tallow</li></ul>Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.There is no reason to fear these natural fats, new studies show that saturated fat, the best cooking fatto use is coconut oil eat 2-3 meals per day. If you are hungry in the afternoon, add a 4th meal.It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly (10, 11).doesn’traise your heart disease risk at all (12, 13). To see how you can assemble your meals, check out this low carb meal plan andthis list of low carb recipes.BottomLine: Assemble each meal out of a protein source, a fat source and alow-carb vegetable. This will put you into the 20-50 gram carb range anddrastically lower your insulin levels. 3. Lift Weights 3 Times Per WeekYou don’t need to exercise to loseweight on this plan, but it is recommended. The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights,then stretch.If you’re new to the gym, ask a trainer for some advice.By lifting weights, you will burn a few calories and prevent your metabolism fromslowing down,which is a common side effect of losing weight(14, 15).Studies on low-carb diets show that you can even gain a bit of muscle while losingsignificant amounts of body fat(16).If lifting weights is not an option for you, then doing some easier cardio workoutslike running, jogging,swimming or walking will suffice. Bottom Line: It is best to do some sort of resistance training like weightlifting. If that is not an option,cardio workouts work too.Optional –Do a “Carb Re-feed”Once Per Week You can take one day “off” per week where you eat more carbs. Many peopleprefer Saturday.But only this one higher carb day, if you start doing it more often than once perweek then you’re not going to see much success on this plan.Be aware that cheat meals or carb refeeds are NOT necessary, but they can up-regulate some fat burning hormones like leptin, If you most have a cheat meal and eat something unhealthy, then do it on this day.It is important to try to stick to healthier carb sources like oats, rice, quinoa,potatoes,sweet potatoes, fruits, etc.and thyroid hormones (17, 18). You will gain some weight during your re-feed day, but most of it will be waterweight and you will lose it again in the next 1-2 days. Bottom Line: Having one day of the week where you eat more carbs isperfectly acceptable, although not necessary. What About Calories and Portion Control? It is NOT necessary to count calories as long as you keep the carbs very low andstick to protein, fat and low-carb vegetables.However, if you really want to, follow the below. Enter your details, then pick the number from either the “Lose Weight” or the“Lose Weight Fast”section – depending on how fast you want to lose. There are many great tools you can use to track the amount of calories you areeating. Here is a list of 5 calorie counters that are free and easy to use.   The main goal is to keep carbs under 20-50 grams per day and get the rest ofyour calories from protein and fat. BottomLine: It is not necessary to count calories to lose weight on this plan.It is most important to strictly keep your carbsin the 20-50 gram range. 10 Weight Loss Tips to Make Things Easier (andFaster) Here are 10 more tips to loseweight even faster: 1. Eat a high-protein breakfast. Eating a high-protein breakfast has beenshown to reduce cravings and calorie intake throughoutthe day (19, 20, 21). 2. Avoid sugary drinks and fruit juice. These are the most fattening things youcan putinto your body, and avoiding themcan help you loseweight(22, 23). 3. Drink water a half hour before meals. One study showed that drinkingwater a half hour before meals increased weight loss by 44% over 3 months(24). 4. Choose weight loss-friendly foods (see list). Certain foods are very usefulfor losing fat. Here is a list of the 20 most weight loss-friendly foods onearth. 5. Eat soluble *ber. Studies show thatsoluble bers may reduce fat, especiallyin the belly area. Fiber supplements like glucomannan can also help (25, 26,27). 6. Drink coffee or tea. If you’re a coffee or a tea drinker, then drink as much asyou want as the caffeine in them can boost your metabolism by 3-11% (28,29, 30). 7. Eat mostly whole, unprocessed foods. Base most of your diet on whole foods They are healthier, more lling and much less likely to causeovereating. 8. Eat your food slowly. Fast eaters gain more weight over time. Eating slowlymakes you feelmore full and boosts weight-reducing hormones (31, 32, 33). 9. Use smaller plates. Studies show that people automatically eat less whenthey use smaller plates. Strange, butitworks (34). 10. Get a good night’s sleep, every night. Poor sleep is one of the strongest riskfactors for weight gain,so taking care of yoursleep is important(35, 36). Even more tips here: 30 Easy Ways to Lose Weight Naturally (Backed byScience).You can expect to lose 5-10 pounds of weight(sometimes more) in the rstweek,then consistent weight loss after that.I can personally lose 3-4 lbs per week for a few weeks when I do this strictly.If you’re new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it.For the rst few days, you might feel a bit strange. Your body has been burning carbs for all these years, itcan take time for it to get used to burning fat instead.It is called the “low carb Iu” and is usually over within a few days. For me it takes 3. Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hotwater and drinking it.After that, most people report feeling very good, positive and energetic. At this point you will officially have become a “fat burning beast.”Despite the decades of anti-fat hysteria, the low-carb diet also improves your health inmany other ways:Blood Sugartends to go way down on low-carb diets (37, 38).Triglycerides tend to go down (39, 40).Small, dense LDL (the bad) Cholesterol goes down (41, 42).HDL (the good)cholesterol goes up (43).Blood pressure improves significantly (44, 45).To top it all off, low-carb diets appear to be easier to follow than low-fatd diet.Bottom Line: You can expect to lose a lot of weight, but it depends on the person how quickly it will happen. Low-carb diets also improve your health in many ways. You Don’t Need to Starve Yourself to LoseWeight If you have a medical condition then talk to your doctor before making changes because this plan can reduce your need for medication.By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain “want” to loseweight.This leads to drastically reduced appetite and hunger, eliminating the main reason that most people fail with conventional weightloss methods. Please do share with others

How to easily loose weight

These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the...

How To Get a Better Sleep: The Importance of Healthy Sleep Habits [+Tips]

<div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-YAdR3_z3Ujg/YBErugKY70I/AAAAAAAABAI/-jEnAMx2-44fizlFrzH_BX6uz1rKlmjoQCNcBGAsYHQ/s275/sleep.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="183" data-original-width="275" src="https://1.bp.blogspot.com/-YAdR3_z3Ujg/YBErugKY70I/AAAAAAAABAI/-jEnAMx2-44fizlFrzH_BX6uz1rKlmjoQCNcBGAsYHQ/s16000/sleep.jpg" /></a></div> How To Get a Better Sleep: The
Importance of Healthy Sleep Habits [+Tips]<o:p></o:p>How important is sleep, why
should you care, and how will improper sleep hygiene mess with your health and
wellness? Learn how to sleep better from this expert-driven guide.<o:p></o:p>

Want to know how to sleep better?
You’re not alone.<o:p></o:p>We’re not
sleeping enough, and it’s killing us.<o:p></o:p>

As a nation,
we’re the most exhausted, overworked, under-rested bunch in history. It’s bad
for our health, for our looks, and for our work performance.

In fact, 70
million US adults suffer from sleep loss every day. We spend over $66 billion
on sleep medication, devices, and clinical visits, and fractured sleep time
costs over $411 billion every year.

Worse,
cheating sleep will not give you a long and healthy life. The overwhelming body
of scientific sleep research shows sleep loss promotes cardiovascular disease,
dementia, and death.

But we can’t
just work less, “have less stress,” and meditate two hours a day. That would be
wonderful and practical if we were rich like Gwyneth Paltrow.

The good
news? We can take steps to fix sleep problems, but there’s no one-size fits-all
solution. The real cure for all those 3 am angst sessions is pinpointing the
exact cause of your sleeplessness, then taking a targeted approach.

In this
article, we’ll look at the many causes of sleep loss that torpedo work
performance, health, and productivity. We’ll see fixes from apps to medications
to sleep tips used by Navy SEALs to fall asleep in seconds. In the process,
we’ll hear from bona fide sleep experts who’ve helped millions get the deep,
restful sleep patterns we crave and need.<h2>Why Is Sleep Important?<o:p></o:p></h2><div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-CMzb4zTfYTE/YBEb76IFItI/AAAAAAAAA-s/vKR8Gm8St4k_Y6sBSx2-EumU8reNLxQ2wCNcBGAsYHQ/s264/sleep%2Bb.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="191" data-original-width="264" src="https://1.bp.blogspot.com/-CMzb4zTfYTE/YBEb76IFItI/AAAAAAAAA-s/vKR8Gm8St4k_Y6sBSx2-EumU8reNLxQ2wCNcBGAsYHQ/s0/sleep%2Bb.jpg" /></a></div> </div>Why do we
need to switch our brains off 8 hours every night? Sleep time lets us rest,
restore, repair, and it may even keep our brains young and “plastic.”
Understanding the importance of sleep is a key step in knowing how to sleep
better.<o:p></o:p><div>

1-  Brain
plasticity. NFL great Tom Brady chalks up a lot of his success to “brain
plasticity.” That’s the idea that a brain can get “stiff” - like an unused
muscle. Brady uses brain games to boost plasticity, but Harvard Medical school
research shows knowing how to sleep better can improve focus, learning, mood,
and decision-making ability.

4- Safety.
Researchers once thought of sleep as a safety issue. Sleeping in the dark may
have kept us safe from nighttime predators like tigers. This theory has been
discredited because it would be safer to stay still and conscious than to fall
asleep.<o:p></o:p>The Dangers of Losing Sleep<o:p></o:p>

Why is sleep
important? When you don’t sleep, the world becomes a living nightmare. Things
that seem petty in daylight turn monstrous. Worse, you know without sleep
you’ll be less-well equipped to solve those problems when the sun comes up.

But you’re
not alone. 70 million Americans suffer from sleeplessness every night. The
costs of poor sleep patterns hit us at work, in our wallets, in our private
lives, and in our health. Here are six big reasons to focus on how to sleep
better.

1. $411
Billion Financial Cost

How
important is sleep to the economy? According to Rand corporation research, we
lose 2–3% of global GDP to sleeplessness. That’s $411 billion in lost
productivity in the US alone. But even small changes to our sleep habits could
have a massive impact. If everyone slept at least six hours a night, we’d add
an estimated $226.4 billion to the US economy.

Why is sleep
important? People in the US lose 1.2 million work days per year from lack of
sleep time. Supervisors spend 5.3 weeks a year dealing with absences. A single
absence on the team makes a supervisor 15.7% less productive. Co-workers get
30% less work done when one person is out sick.

How
important is sleep to your career? Regularly missing sleep slashes
concentration, reaction time, memory, and decision-making power. It crushes
your interpersonal skills one of the biggest determinants of career success.

Lack of
sleep also causes accidents. Sleep loss was a contributing factor in disasters
like the Three Mile Island nuclear meltdown, the Exxon Valdez Oil spill, and
the Challenger Space Shuttle explosion. In fact, tired workers are similar to
drunk employees for motor function, speech, memory, decision-making, and
problem-solving. Fatigue causes an estimated 100,000 car crashes per year.

Plus, as we
move up the company ladder, we get both more responsibility, and less sleep.
The average senior manager and CEO get 25% less sleep time than the populace at
large.

Want to live
a long and healthy life? Learn how to sleep better. People who sleep less than
six hours a night have a 13% higher chance of dying.What should really keep you
up at night though (pun intended) is the variety ways sleep loss wrecks your
health. Here’s a rundown:

Heart
disease. How important is sleep to your heart? Short sleepers put themselves at
a higher risk of dying from cardiovascular disease. Poor sleep patterns could
be as dangerous to your heart as smoking.

The grain of
salt. The “good” news? Sleeping too long has also been associated with nearly
every health risk in this list. In short, there’s a sweet spot—your sleep
schedule should be 7–9 hours every day.

How
important is sleep to your love life? Not getting enough sleep wrecks marriages
and friendships. According to neurologist Chris Winter, author of The Sleep
Solution, sleepless people talk to their partners less and help out less with
household chores.Why is sleep
important to relationships? Poor sleepers feel sadder and angrier not conducive
to romance. Fractured sleep patterns can even contribute to divorce. The
upside? Married people know how to sleep better. That gives them a leg up on
their single peers.6.
Sleep Sharpens Your Mind and Heart<o:p></o:p>When you
hear about people waking up from sleep with an answer to an unsolved problem or
an idea for a new invention, you can thank REM sleep time. “During REM, the
brain consolidates memories,” says sleep expert Dr. Kasey Nichols. “That means
it converts new experiences into long-term memories.”Sleep also
smooths out our emotions. “REM sleep allows your amygdala to process negative
emotions, in particular, fear and stress,” says Nichols. Less REM sleep can
cause negative memories to pile up, which can spark depression.The
Sleepless Generation<div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-9geIb2cjsDE/YBEhewk20_I/AAAAAAAAA_I/P5BWPB9Xc-IDoMZq3dmGJ4c2TAqC7Vj2QCNcBGAsYHQ/s300/sleepless.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="The Sleepless Generation" border="0" data-original-height="168" data-original-width="300" src="https://1.bp.blogspot.com/-9geIb2cjsDE/YBEhewk20_I/AAAAAAAAA_I/P5BWPB9Xc-IDoMZq3dmGJ4c2TAqC7Vj2QCNcBGAsYHQ/s16000/sleepless.jpg" title="The Sleepless Generation" /></a></div>As a nation,
we’re not concerned with how to sleep better. Americans got an average of 7.9
hours of sleep in 1942. Today, that’s shrunk to 6.8 hours. It’s seen as “cool”
to run on less sleep. Some executives and professionals brag about how little
sleep time they get. <o:p></o:p>“We skimp on
sleep,” says Terry Cralle, sleep expert and author of Sleeping Your Way to the
Top, “because we want more waking hours. But if you sleep well, you get more
done and do it better.”People who
sleep longer think more clearly, solve problems more efficiently, make fewer
errors, and are more productive. “Overall,” Cralle says, “you're performing at
a much higher level.”Can getting
enough sleep make you a superhero? Not to harp on Tom Brady again, but the
G.O.A.T. gets more than 8 hours of shut-eye, keeping his bedroom “cold and dark
like a bear.”Brady is not
alone. Roger Federer sleeps 10 hours a night and takes a 2-hour nap. LeBron
James is in the 12-hours-of-sleep club too. Usain Bolt sleeps 10 hours a night
plus naps. In fact, he broke one world record just after waking up.So does
sleeping more make you a champion? And could that carry over into work
performance? The evidence says yes and yes.“We’ve got
to start thinking about sleep as a biological need that truly enhances our
performance,” Cralle says.There’s no
denying knowing how to sleep better can boost your chances of success. Still,
unless you’re training like a champion (eating 5,000 calories a day and
training 5–7 hours a day) you likely won’t need 12 hours per night.There are
over 70 different sleep disorders that may be stealing your beauty sleep. But
you can’t know how to sleep better until you know the cause. So, here are the
top sleep disorders.Insomnia is
sleeplessness caused by stress, disease, anxiety, depression, drug or alcohol
abuse, and certain medications.Fragmented
sleep patterns happen when someone wakes up frequently at night. It can ramp up
levels of cortisol the stress and inflammation hormone.Trouble
falling asleep. Some people have a hard time nodding off each night.Restless leg
syndrome is an irresistible urge to move your arms and legs at night. It
affects 10% of the population. To fight it, cut caffeine and alcohol and get
more exercise.<o:p></o:p>Sleep apnea
is a throat blockage that causes snoring and stopped breathing. It can lead to
sleepiness and death. The most common treatment is a CPAP machine.<o:p></o:p>Sleepwalking
stops us physically from resting. Want to know how to sleep better with a
sleepwalking problem? Cut down on liquids before bedtime.<o:p></o:p>Night
terrors. Some illnesses and medications can cause nighttime screaming and
violent movements. Doctors treat night terrors with medication.<o:p></o:p>REM sleep
behavior disorder happens when people thrash around during REM sleep time.
Medication is the common fix.<o:p></o:p>Teeth
grinding. Excessive anxiety and stress can cause nighttime teeth grinding. To
fix it, don’t chew gum or other non-food items in the day.<o:p></o:p>Narcolepsy.
Some people have a blurred line between sleep and wakefulness. They may fall
asleep during high-stress situations. It’s treated with medication.<o:p></o:p>Circadian
rhythm problems. Daily biological rhythms synchronize our sleep schedule to
hours of darkness. When those rhythms get unbalanced, you lose sleep. The
treatment is more natural light, especially in the morning.<o:p></o:p>Nighttime
muscle cramps. Some sleepers wake frequently from leg cramps. The solution?
Exercise, stretching, and B12, but see a doctor to rule out underlying
conditions.<o:p></o:p><div style="font-size: 20pt; line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">Even when we
want to know how to sleep better, we often can’t. Below are the top reasons for
short sleep time and sleep deprivation.</div>Choice.
We’re not asking, Why is sleep important? “Our culture today equates sleep with
weakness, not the biological necessity it is,” says Terry Cralle. “We think if
we're high-achievers, we have to learn to power through with less sleep.” But
research shows with good sleep patterns, we actually get more done in less time
than when we cheat on sleep.Daytime
caffeine zaps your sleep at night, making you more tired the next day without
it. “Everyone's a little different in their tolerance, but I see too many
people in Starbucks late in the day,” says CralleShift work
can crush our sleep patterns by disrupting our circadian rhythms and depriving
us of natural daylight.Being a
parent with a young child can disrupt your sleep for up to 6 years after the
child is born.Certain
diseases like Lyme disease can rob you of your sleep and leave you groggy
during waking hours.Not enough
daylight. If you spend most of your day inside, you won’t feel sleepy at night
and you’ll be groggy during the day.Diet. Eating
well isn’t just good for your health. It also helps you sleep.10 Tips for Better Sleep<div style="line-height: normal; margin-bottom: 0.0001pt; text-align: center;"><div class="separator" style="clear: both; font-size: 20pt; font-weight: bold; text-align: center;"><a href="https://1.bp.blogspot.com/-em_iYeIi1ek/YBEmUgZTuNI/AAAAAAAAA_k/qtLTncBlaPI-6mcrH9B9PNLVMgmW1615QCNcBGAsYHQ/s275/sleeeep.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="183" data-original-width="275" src="https://1.bp.blogspot.com/-em_iYeIi1ek/YBEmUgZTuNI/AAAAAAAAA_k/qtLTncBlaPI-6mcrH9B9PNLVMgmW1615QCNcBGAsYHQ/s0/sleeeep.jpg" /></a></div> <div style="text-align: left;">Can’t figure
out how to sleep better? Below are the best techniques for getting better
sleep, from sleep experts and neurologists.<o:p></o:p>

1. Keep
Clocks Out of Your Bedroom

What’s the
biggest change you can make to get more sleep? Don’t look at the clock during
sleeping hours, says sleep expert Terry Cralle. Without a clock, the “chore” of
falling asleep goes away. You won’t start doing math in your head and worrying
about how little sleep you’re getting. If your room is dark and cool and you’re
“in the dark” about how much sleep you’ve missed, you’ll most often fall back
to sleep soon.

One of the
biggest reasons we don’t sleep is that we don’t respect it. “People say they
only have time for 4–5 hours a night,” says Cralle. “But that can be dangerous,
with studies showing metabolic changes after just a few nights of short
sleeping.”

Wondering,
“When should I wake up?” Or, “What time should I go to bed?” Try to go to bed
as close to the first full darkness as you can, and rise with the sun. Going to
sleep at 9pm, 10pm, or 11pm matters less than keeping the same sleep schedule
every night.

Getting 6
hours of sleep a night will sap your focus, moods, health, and well-being.
Always get 7–9 hours of in-the-bed sleep time, even if you’re awake for some of
it. Even if you feel fine after six hours of sleep, your effectiveness suffers.

Numerous
studies show getting more natural light is one of the top techniques for how to
sleep better. Yet we’ve got ever brighter screens in laptops and phones. Those
screens and our brightly-lit homes are sending silent messages to our brains
that say, “It’s morning! Go to sleep 12 hours from now.” Trying to override
those messages can be like eating a 32-ounce porterhouse steak right after
Thanksgiving dinner. Your body will say, “Nope.”

The upside?
One-third of US employees work from home at least sometime during the week.
That gives us a tremendous opportunity to work on a porch, park bench or in an
outdoor cafe. In winter, sit near a window for a few hours in the morning.

Tired of
being tired? Try switching to decaf after 2pm. Studies show that even drinking
coffee 6 hours before bedtime can rob your sleep time.

Listening to
an audiobook can help you sleep. Turn the volume down and set the playback to
its slowest speed. Then set a timer so it shuts off in an hour. Most phones can
set a “stop playback” alarm. Here’s how on iPhone and Android.

When your
mind has a tricky “job to do,” it stays alert. “Some people fall asleep better
with a distraction,” says Cralle. So, here are a few tips for how to sleep
better with distractions:

Why is sleep important for Navy SEALs? Imagine
trying to sleep in the rain, cold, or in a fire zone, when your life depends on
being rested. Thankfully, these hardened warriors have a trick that helps them
drift off in two minutes.How to fall
asleep:<o:p></o:p><ol><li> Sit on the
edge of your bed.</li><li>Relax the
muscles of your face, jaw, tongue, and eyes.</li><li>Let your
shoulders and arm muscles go slack.</li><li>Breathe out.
Relax your chest, then thighs, calves, feet, and toes.</li><li>Clear your
mind for 10 seconds.</li><li>Picture one
of these three images:</li></ol><ul><ul><li>You’re lying
in a pit room in a black velvet hammock.</li><li>You’re in a
canoe on a calm lake with blue sky above.</li><li>You repeat
the words “don’t think,” for 10 seconds.</li></ul></ul>The 2-minute
Navy SEAL sleep technique works for 96% of sleepers. The downside? It can take
six weeks of practice.<div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-huZt9aEcDL4/YBErahiTo4I/AAAAAAAABAA/KPc-JOExTLkJW-lDXmyeeTBEQm1AOgJoACNcBGAsYHQ/s300/better%2Bsleep.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="168" data-original-width="300" src="https://1.bp.blogspot.com/-huZt9aEcDL4/YBErahiTo4I/AAAAAAAABAA/KPc-JOExTLkJW-lDXmyeeTBEQm1AOgJoACNcBGAsYHQ/s0/better%2Bsleep.jpg" /></a></div> </div></div></div>

How To Get a Better Sleep: The Importance of Healthy Sleep Habits [+Tips]

How To Get a Better Sleep: The Importance of Healthy Sleep Habits [+Tips] How important is sleep, why should you care, and how will improp...

The Most Super Fast Longer Hair

<div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-AKSNxQpa9C0/YAxJIdw8zeI/AAAAAAAAA7s/YXJoLtAQ2mo_mQapS_Emj6fCFW-3sc20gCNcBGAsYHQ/s300/longer-hair-globalnet.com.ng.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="168" data-original-width="300" src="https://1.bp.blogspot.com/-AKSNxQpa9C0/YAxJIdw8zeI/AAAAAAAAA7s/YXJoLtAQ2mo_mQapS_Emj6fCFW-3sc20gCNcBGAsYHQ/s16000/longer-hair-globalnet.com.ng.jpg" /></a></div>HAIR CARE & ADVICE<o:p></o:p> HOW TO GROW LONGER HAIR FASTER
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From the
days of Cher’s ultra-long hair to modern day Kim Kardashian’s hip-grazing
platinum locks, long hair has always been something most women yearn for. While
some women are blessed with hair that grows quickly and easily, others may find
that their hair tends to take months, or even years just to grow a couple of
inches. While hair extensions are always an option for those who desire long
hair immediately, it’s always best to learn good hair habits to make your hair
grow faster. We're going to answer all your questions about why your hair won't
grow, provide tips on how to make your hair grow faster, as well as share our
secrets to get long hair fast. Read on.<o:p></o:p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-eV7-2VdL7Ek/YAxJqapPfBI/AAAAAAAAA70/Y7Ik0yq-QesuV5wDWmYHQFgRRRKx7fxuACNcBGAsYHQ/s950/How_to_grow_hair_faster_globalnet.com.ng.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="700" data-original-width="950" src="https://1.bp.blogspot.com/-eV7-2VdL7Ek/YAxJqapPfBI/AAAAAAAAA70/Y7Ik0yq-QesuV5wDWmYHQFgRRRKx7fxuACNcBGAsYHQ/s320/How_to_grow_hair_faster_globalnet.com.ng.jpg" width="320" /></a></div>

First things
first: let’s talk about the reasons why your hair isn’t growing before we get
into hair growth tips. Did you know that hair grows at an average rate of half
an inch every month? That means the average person's hair grows about 6 inches
every year. If, however, your hair is not receiving the TLC it deserves or
you’ve picked up some bad hair habits, it may be breaking off at the ends while
simultaneously growing from the roots. This means that the hair is stuck at the
same length and is unable to grow longer until you change your hair
habits.  <o:p></o:p>

Dyeing,
perming, relaxing, and highlighting your hair are all chemical processes that
can lead to damaged hair, contributing to breakage and slowing down hair
growth. Exposing your hair to chemicals strips it of its natural oils, while
synthetic dyes lift up the outer cuticle causing damage to the hair strands. To
put it simply, a healthy hair cuticle lays flat making hair look smooth and
shiny, while a lifted, damaged cuticle causes hair to become dull, brittle, and
frizzy. Ultimately, over-processing leads to split ends and breakage making it
impossible for hair to grow longer.<o:p></o:p>

There’s a
reason why your hair stylist at the salon blows out your hair before curling or
straightening. That’s because wet hair is more prone to damage than dry hair.
Have you ever straightened damp hair only to hear a “pop” and “sizzle?” That’s
the sound of water and heat coming into contact, literally frying your precious
hair!<o:p></o:p>

Washing your
hair every day removes dirt and buildup, leaving a clean canvas to work on and
style, right? Wrong! In fact, over washing your hair is a major culprit that
leads to dry, damaged hair. In reality, your scalp produces natural oils that
are vital to your hair and scalp health. By washing your hair every day, you
are stripping your hair of these natural oils, drying your hair out.<o:p></o:p>

Over-brushing your hair<o:p></o:p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-tVek5VhCvZg/YAxJ4YBM8CI/AAAAAAAAA74/_UdBbwo-NRIxujukreSxlhf1H8BzWsmcACNcBGAsYHQ/s1280/cumm.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="1280" height="180" src="https://1.bp.blogspot.com/-tVek5VhCvZg/YAxJ4YBM8CI/AAAAAAAAA74/_UdBbwo-NRIxujukreSxlhf1H8BzWsmcACNcBGAsYHQ/w320-h180/cumm.jpg" width="320" /></a></div>

Are you
beginning to notice a pattern? Too much of a good thing leads to damage and
breakage. Just like over washing your hair, the constant friction from brushing
your hair too much can lead to breakage and weakened hair strands, preventing
the hair from growing faster.<o:p></o:p>

When
brushing your hair, you may naturally start brushing at the root downward,
however, if your hair is prone to tangles, this simply makes tangles worse.
Instead, start brushing your hair from the bottom, slowly working through knots
as you work your way up. Brush your hair extensions the same way, to avoid
excessive shedding or ripping out hairs.<o:p></o:p>

Excessive heat styling<o:p></o:p><div class="separator" style="clear: both; font-style: italic; font-weight: bold; text-align: center;"><a href="https://1.bp.blogspot.com/-4xIvacWxvfY/YAxKNQB2UrI/AAAAAAAAA8E/0qFRLVSE2DoIEFt7BN2w0t0OEPjuh_j8gCNcBGAsYHQ/s1280/cumming.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="1280" src="https://1.bp.blogspot.com/-4xIvacWxvfY/YAxKNQB2UrI/AAAAAAAAA8E/0qFRLVSE2DoIEFt7BN2w0t0OEPjuh_j8gCNcBGAsYHQ/s320/cumming.jpg" width="320" /></a></div>Extreme heat
applied to your hair is a major culprit for drying out hair strands, leading to
damaged hair that doesn’t grow. Consistent heat styling can lead to split ends
forming, accelerating breakage. Before your pick up your curler, straightener
or even hair dryer, keep in mind that all these tools can affect hair growth in
the long run. Give your strands a little vacation from all hot tools to help
them regain their strength and help your hair grow faster.

Handling your hair aggressively<o:p></o:p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-sxgVIto8Yt8/YAxKvIYzWOI/AAAAAAAAA8Q/JH-6tiUROXwFdaYoodquMZSgijWG8wUqwCNcBGAsYHQ/s950/How_to_grow_hair_faster_6.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="700" data-original-width="950" src="https://1.bp.blogspot.com/-sxgVIto8Yt8/YAxKvIYzWOI/AAAAAAAAA8Q/JH-6tiUROXwFdaYoodquMZSgijWG8wUqwCNcBGAsYHQ/s320/How_to_grow_hair_faster_6.jpg" width="320" /></a></div>

From towel
drying to sleeping with a tight ponytail, how you handle your hair on the
regular can have positive or negative effect on how much your hair grows. Breakage
can occur when using rough cotton towels on fragile wet hair, or even using
uncovered elastics instead of soft scrunchies. 
<o:p></o:p>

A lot of
people are surprised when they hear this because getting trims often seems
counterproductive to growing long hair faster, however, if your hair is damaged
or has many split ends, this is a necessity. Split ends stunt the hair's growth
as the ends are constantly splitting and breaking higher and higher, leaving
hair strands stuck at the same length. Trimming those wispy, split, dead ends
off not only leads to less breakage and faster hair growth, but also makes your
hair appear fuller, and by association, longer. Be sure to get your hair
trimmed every three months, and just have your stylist “dust” the bottom of
your hair to trim off any brittle ends or dead ends. As a rule of thumb, your
stylist should only cut off about half an inch to an inch when trimming your
hair.<o:p></o:p>

As mentioned
earlier, constantly styling your hair with heat dries it out, making it much
harder to grow. We suggest either letting your hair air-dry and go au naturel
when you can, or turn your heat styling products down to medium heat (about 250℉) to minimize the risk of damage and
overheating. Make sure to use a heat protectant whenever heat styling your hair
as well for that added protection. Check out our top three natural heat
protectant here. Ready to go heatless? Check out this tutorial to achieve five
easy hairstyles using zero heat, all in one minute.<o:p></o:p>

As we also
previously mentioned, washing your hair too often can strip your hair of its
natural oils, stunting hair growth and causing dry, dull hair. So, how often
should you wash your hair? If you currently wash your hair every day, try
washing it every other day, consistently adding a day in between washes until
you’re washing it only once or twice a week. This will allow those natural oils
to moisturize your scalp, as well as travel down the hair strands, improving
hair texture, and leading to healthier hair overall. Use dry shampoo in between
washes to keep greasy roots at bay and experiment with braids, buns, and hats
for second and third-day hair.<o:p></o:p>

Certain hair
oils work wonders to promote hair growth and help hair grow faster. Castor oil,
for example, contains vital properties like vitamin E, fatty acids, proteins,
and antioxidants, which support the keratin in hair, making it grow faster,
stronger, smoother, and healthier. If you get this oil, we recommend getting
the cold-pressed variety (meaning there was no heat involved during the
extraction process). 100% pure virgin castor oil offers many other great
benefits such as controlling hair loss, cleansing the scalp, fighting
infections, warding off dandruff (due to its anti-fungal properties),
conditioning and moisturizing the hair, and preventing split ends. To use
castor oil for hair growth, mix a few drops with olive oil, then apply directly
to the scalp and massage it in. Wear a shower cap and sleep with the treatment
overnight, then wash your hair as normal in the morning.<o:p></o:p>

Have you
ever gone to bed with perfect curls only to wake up with a frizzy mess on your
head? Cotton has larger, rougher fibers than silk, which causes hair strands to
get caught in the fabric as you toss and turn overnight. This ends up lifting
the outer cuticle layer of your hair, making it prone to frizz, breakage, and
damage. Silk fabric has smaller fibers, which keep the cuticle layer of the
hair intact, and doesn’t cause the friction that traditional pillowcases do.
This leads to smoother hair in the morning and leads to healthier, longer hair
in the future. If you don’t feel like investing in a new pillowcase, another
option is to tie your hair in a loose bun with a scrunchie at the top of your
head, to avoid tangles and friction on your pillowcase through the night.

Just as you
treat yourself to a weekly face mask, it is important to give your hair the
same love and attention. Hair masks pack a potent punch of vital nutrients that
will help nourish and strengthen your hair almost immediately and help it grow
much faster. Focus on hair masks that moisturize deep into the hair shaft, or
give your hair an extra boost of strengthening protein, to help with hair
growth. The best part? Some of our most recommended hair masks are recipes from
all natural products which you can make right at home, like these five DIY hair
masks.

Hear us out.
While most of us don’t like to be blasted with cold water after a nice hot
shower, this major hair hack helps smoothen the outer layer of the hair,
preventing heat from penetrating through the strand, creating healthier hair in
the long term. Even if it's only for a couple of seconds, a quick blast of cold
water will do wonders for your hair, making it stronger and grow much faster.<o:p></o:p>

As the old
sayings go, "you are what you eat" and "beauty comes from
within." Have you noticed that beautiful glow your face takes on when
you're well hydrated and have been eating well? Your hair is the same way!
Drinking more water will lead to healthier hair from the inside out. As well, a
healthy, vitamin-rich diet means extra nourishment for your scalp, which leads
to strong, long hair that grows fast.<o:p></o:p>

Iron,
Vitamin D, B-complex, and zinc is optimal for healthy hair. Iron can be found
naturally in eggs, spinach, and chicken, while salmon, mushrooms, and natural
sunshine are great, natural sources of Vitamin D. B-Complex includes biotin,
niacin, and cobalamin, which all give the hair thickness and shine avocados,
legumes, eggs, and whole grains are a great source for these. Finally, load up
on lamb, turkey, and pumpkin seeds for an extra dose of zinc.<o:p></o:p>

If you wish,
you can also take additional supplements to help your hair grow faster. These
supplements include ingredients like Omega-3, vitamin B, biotin, and iron all
natural vitamins and minerals to help your hair grow longer, thicker, and
faster in a healthy way.

As mentioned
earlier, brushing your hair too much can actually cause physical damage to your
hair and prevent it from growing as quickly. Similar to how you brush your Luxy
Hair extensions, start by brushing your hair at ends and work your way up to
your scalp to work any knots out with ease. After washing your hair, brush your
hair from bottom to top with a wide tooth comb and with utmost care, as the
hair is its more fragile state when it is wet, and prone to breakage if brushed
too aggressively.<o:p></o:p>

Similar to
traditional pillowcases, bath towels also contain large fibers which your hair
to pull and break due to the friction of the towel. Since we tend to wrap our
hair tightly in a towel after showering, this can cause those fragile strands
of hair around your face to break and damage without you even knowing it.
Microfiber is a synthetic fiber that is extremely fine, and towels made from
this material are much more absorbent than traditional towels. While microfiber
towels are not as fluffy as the towels you may be used to, they absorb moisture
quickly from your hair without rubbing harshly, and allow the hair to glide
easily over the towel with no damage—just a few pats over your head is all you
need. This leads to less frizz, hair that dries faster, all around healthier
hair, and faster hair growth.<o:p></o:p>

<o:p> </o:p>

As you can
see, there are many ways to help grow your hair faster, but it may take some
time for you to see the fruits of your labor. Don’t get discouraged! Focussing
on putting more love into your hair and the way you take care of it on a daily
basis will go a long way. As hair typically only grows about a 1/4 inch to 1/2
inch every month, patience is key. If you're experiencing difficulties growing
out your hair after giving our recommendations a try, be sure to check out this
article for more reasons why your hair may not be growing and how to tackle
these issues.

Of course,
the above are all solutions that work in the long term. If you want your hair
to grow faster, hair extensions are the perfect way to achieve long hair
instantly.  When wearing your Luxy Hair
extensions with shorter hair, it is important for them to blend seamlessly with
those shorter layers, so we recommend to choose our heaviest set (220g), as
well as to take your extensions to your hairstylist and have them layer the
extensions into your hair for that seamless blend as your hair grows out.<o:p></o:p>

Of course,
the above are all solutions that work in the long term. If you want your hair
to grow faster, hair extensions are the perfect way to achieve long hair
instantly. When wearing your Luxy Hair extensions with shorter hair, it is
important for them to blend seamlessly with those shorter layers, so we
recommend to choose our heaviest set (220g), as well as to take your extensions
to your hairstylist and have them layer the extensions into your hair for that
seamless blend as your hair grows out.

Do you have
long or short hair? Are you trying to grow your hair out? What are your hair
growth tips? Did we miss anything? Let us know in the comments below.<o:p></o:p>

The Most Super Fast Longer Hair

HAIR CARE & ADVICE HOW TO GROW LONGER HAIR FASTER From the days of Cher’s ultra-long hair to modern day Kim Kardashian’s hip-grazing...

The Impressive Health Benefits of Apple

<div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-S_aI8O7JB6g/YAn-pLju7iI/AAAAAAAAA58/69t-GC6eIIcFlesGNhAqdmTovCiAKbIGgCNcBGAsYHQ/s275/apple.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="183" data-original-width="275" height="133" src="https://1.bp.blogspot.com/-S_aI8O7JB6g/YAn-pLju7iI/AAAAAAAAA58/69t-GC6eIIcFlesGNhAqdmTovCiAKbIGgCNcBGAsYHQ/w200-h133/apple.jpg" width="200" /></a></div> The Impressive Health Benefits of Apples<o:p></o:p>

<o:p> </o:p>Apples are one of the most popular fruits and for
good reason.They’re an exceptionally healthy fruit with many
research-backed benefits.<o:p></o:p>

Here are some impressive health benefits of apples.<o:p></o:p>

<o:p> </o:p>1. Apples Are Nutritious<o:p></o:p>

A medium apple with a diameter of about 3 inches
(7.6 centimeters) equals 1.5 cups of fruit. Two cups of fruit daily are
recommended on a 2,000 calorie diet.One medium apple 6.4 ounces or 182 grams offers the
following nutrients:<o:p></o:p>

<ul><li>Calories: 95</li><li>Carbs: 25 grams</li><li>Fiber: 4 grams</li><li>Vitamin C: 14% of the Reference Daily Intake (RDI)</li><li>Potassium: 6% of the RDI</li><li>Vitamin K: 5% of the RDI</li></ul><o:p></o:p>

What’s more, the same serving provides 2 – 4% of
the RDI for manganese, copper, and the vitamins A, E, B1, B2, and B6.<o:p></o:p>

Apples are also a rich source of polyphenols. While
nutrition labels don’t list these plant compounds, they’re likely responsible
for many of the health benefits.<o:p></o:p>

To get the most out of apples, leave the skin on —
it contains half of the fiber and many of the polyphenols.<o:p></o:p>

Note:
Apples are a good source of fiber and vitamin C. They also contain polyphenols,
which may have numerous health benefits.

2. Apples May Be Good for Weight Loss<o:p></o:p>

Apples are high in fiber and water two qualities
that make them filling.<o:p></o:p>

In one study, people who ate apple slices before a
meal felt fuller than those who consumed applesauce, apple juice, or no apple
products.<o:p></o:p>

In the same study, those who started their meal
with apple slices also ate an average of 200 fewer calories than those who
didn’t.<o:p></o:p>

In another 10-week study in 50 overweight women,
participants who ate apples lost an average of 2 pounds (1 kg) and ate fewer
calories overall, compared to those who ate oat cookies with a similar calorie
and fiber content.<o:p></o:p>

Researchers think that apples are more filling
because they’re less energy dense, yet still deliver fiber and volume. Furthermore, some natural compounds in them may
promote weight loss.<o:p></o:p>

A study in obese mice found that those given a
supplement of ground apples and apple juice concentrate lost more weight and
had lower levels of “bad” LDL cholesterol, triglycerides, and total cholesterol
than the control group.

Note: Apples
may aid weight loss in several ways. They’re also particularly filling due to
their high fiber content.

3. Apples May Be Good for Your Heart<o:p></o:p>

Apples have been linked to a lower risk of heart
disease. One reason may be that apples contain soluble fiber
the kind that can help lower your blood cholesterol levels.<o:p></o:p>

They also contain polyphenols, which have
antioxidant effects. Many of these are concentrated in the peel. One of these polyphenols is the flavonoid
epicatechin, which may lower blood pressure.<o:p></o:p>

An analysis of studies found that high intakes of
flavonoids were linked to a 20% lower risk of stroke.<o:p></o:p>

Flavonoids can help prevent heart disease by
lowering blood pressure, reducing “bad” LDL oxidation, and acting as
antioxidants.<o:p></o:p>

Another study comparing the effects of eating an
apple a day to taking statins a class of drugs known to lower cholesterol
concluded that apples would be almost as effective at reducing death from heart
disease as the drugs. However, since this was not a controlled trial,
findings must be taken with a grain of salt.<o:p></o:p>

Another study linked consuming white-fleshed fruits
and vegetables, such as apples and pears, to a reduced risk of stroke. For
every 25 grams - about 1/5 cup of apple slices consumed, the risk of stroke decreased
by 9%.<o:p></o:p>

Note: Apples
promote heart health in several ways. They’re high in soluble fiber, which
helps lower cholesterol. They also have polyphenols, which are linked to lower
blood pressure and stroke risk.

4. They’re Linked to a Lower Risk of Diabetes<o:p></o:p>

Several studies have linked eating apples to a lower
risk of type 2 diabetes.<o:p></o:p>

In one large study, eating an apple a day was
linked to a 28% lower risk of type 2 diabetes, compared to not eating any
apples. Even eating just a few apples per week had a similarly protective
effect.<o:p></o:p>

It’s possible that the polyphenols in apples help
prevent tissue damage to beta cells in your pancreas. Beta cells produce
insulin in your body and are often damaged in people with type 2 diabetes.<o:p></o:p>

Note: Eating
apple is linked to a lower risk of type 2 diabetes. This is possibly due to
their polyphenol antioxidant content.<div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-yLQBsfEydU0/YAoE2nJAPQI/AAAAAAAAA6Y/LFvZd5Cnu5cGgSVOngdYaTeKVSIxmh6MwCNcBGAsYHQ/s300/apples.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="168" data-original-width="300" src="https://1.bp.blogspot.com/-yLQBsfEydU0/YAoE2nJAPQI/AAAAAAAAA6Y/LFvZd5Cnu5cGgSVOngdYaTeKVSIxmh6MwCNcBGAsYHQ/s0/apples.jpg" /></a></div> <o:p></o:p>

<o:p> </o:p>5. They May Have Prebiotic Effects and Promote Good
Gut Bacteria<o:p></o:p>

Apples contain pectin, a type of fiber that acts as
a prebiotic. This means it feeds the good bacteria in your gut.<o:p></o:p>

Your small intestine doesn’t absorb fiber during
digestion. Instead, it goes to your colon, where it can promote the growth of
good bacteria. It also turns into other helpful compounds that circulate back
through your body.<o:p></o:p>

New research suggests that this may be the reason
behind some of the protective effects of apples against obesity, type 2
diabetes, and heart disease.<o:p></o:p>

Note: The
type of fiber in apples feeds good bacteria and may be the reason they protect
against obesity, heart disease, and type 2 diabetes.<o:p></o:p>

6. Substances in Apples May Help Prevent Cancer<o:p></o:p>

Test-tube studies have shown a link between plant
compounds in apples and a lower risk of cancer.<o:p></o:p>

Additionally, one study in women reported that
eating apples was linked to lower rates of death from cancer.<o:p></o:p>

Scientists believe that their antioxidant and anti-inflammatory
effects may be responsible for their potential cancer-preventive effects.<o:p></o:p>

Note: Apples
have several naturally occurring compounds that may help fight cancer.
Observational studies have linked them to a lower risk of cancer and death from
cancer.<o:p></o:p>

7. Apples Contain Compounds That Can Help Fight
Asthma<o:p></o:p>

Antioxidant-rich apples may help protect your lungs
from oxidative damage.<o:p></o:p>

A large study in more than 68,000 women found that
those who ate the most apples had the lowest risk of asthma. Eating about 15%
of a large apple per day was linked to a 10% lower risk of this condition.<o:p></o:p>

Apple skin contains the flavonoid quercetin, which
can help regulate the immune system and reduce inflammation. These are two ways
in which it may affect asthma and allergic reactions.<o:p></o:p>

Note: Apples
contain antioxidant and anti-inflammatory compounds that may help regulate
immune responses and protect against asthma.<o:p></o:p>

8. Apples May Be Good for Bone Health<o:p></o:p>

Eating fruit is linked to higher bone density,
which is a marker of bone health.<o:p></o:p>

Researchers believe that the antioxidant and
anti-inflammatory compounds in fruit may help promote bone density and
strength.<o:p></o:p>

Some studies show that apples, specifically, may
positively affect bone health.<o:p></o:p>

In one study, women ate a meal that either included
fresh apples, peeled apples, applesauce, or no apple products. Those who ate
apples lost less calcium from their bodies than the control group.<o:p></o:p>

Note: The
antioxidant and anti-inflammatory compounds in apples may promote bone health.
What’s more, eating fruit may help preserve bone mass as you age.<o:p></o:p>

9. Apples May Protect Against Stomach Injury From
NSAIDs<o:p></o:p>

The class of painkillers known as nonsteroidal
anti-inflammatory drugs (NSAIDs) can injure the lining of your stomach.<o:p></o:p>

A study in test tubes and rats found that
freeze-dried apple extract helped protect stomach cells from injury due to
NSAIDs.<o:p></o:p>

Two plant compounds in apples chlorogenic acid and
catechin  are thought to be particularly
helpful.<o:p></o:p>

However, research in humans is needed to confirm
these results.<o:p></o:p>

Note: Apples
contain compounds that may help protect your stomach lining from injury due to
NSAID painkillers.<o:p></o:p>

10. Apples May Help Protect Your Brain<o:p></o:p>

Most research focuses on apple peel and flesh. However, apple juice may have benefits for
age-related mental decline.<o:p></o:p>

In animal studies, juice concentrate reduced
harmful reactive oxygen species (ROS) in brain tissue and minimized mental
decline.<o:p></o:p>

Apple juice may help preserve acetylcholine, a
neurotransmitter that can decline with age. Low levels of acetylcholine are
linked to Alzheimer’s disease.<o:p></o:p>

Similarly, researchers who fed elderly rats whole
apples found that a marker of the rats’ memory was restored to the level of
younger rats.<o:p></o:p>

That said, whole apples contain the same compounds
as apple juice and it is always a healthier choice to eat your fruit whole.<o:p></o:p>

Note: According
to animal studies, apple juice may help prevent the decline of
neurotransmitters that are involved in memory.<o:p></o:p>

The Bottom Line<o:p></o:p>

Apples are incredibly good for you, and eating them
is linked to a lower risk of many major diseases, including diabetes and
cancer.<o:p></o:p>

What’s more, its soluble fiber content may promote
weight loss and gut health. A medium apple equals 1.5 cups of fruit which is
3/4 of the 2-cup daily recommendation for fruit. For the greatest benefits, eat the whole fruit both
skin and flesh.<o:p></o:p>

The Impressive Health Benefits of Apple

The Impressive Health Benefits of Apples Apples are one of the most popular fruits and for good reason. They’re an exceptionally healthy...

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How to easily loose weight

How To Get a Better Sleep: The Importance of Healthy Sleep Habits [+Tips]

The Most Super Fast Longer Hair

The Impressive Health Benefits of Apple

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