What are essential oils, and how can they help me?

You’ve heard about them everywhere, but have you ever wondered, “What are essential oils?” Read this article to find out what they could do for you.

Essential oils have been in use since the time of ancient civilizations, from the Egyptians and Greeks to the Chinese and Indians. They have long been appreciated all over the world for their healing and therapeutic properties.

Even though they are widely spoken about, you might be wondering what are essential oils? Where do they come from and what are the benefits of using them?

Keep reading as we dive into a review of essential oils and how you can use them.

What Are Essential Oils?

Let’s start off by discussing what essential oils actually are. Essential oils come from plants, such as lavender, rose, and cedarwood. Extracts from the plants are distilled via steam, water, or cold-pressing.

They are then combined with carrier oils such as coconut, olive, or argan to be easily used.

There are many different types of essential oils available, each with different properties and benefits. They smell very strongly of the plant they are derived from and are commonly used in aromatherapy.

What Are the Benefits of Essential Oils?

There’s a wide variety of health benefits from essential oils that you should know about. They are commonly used to relieve stress and anxiety, headaches, inflammation, and insomnia.

Some essential oils have proven to assist fungal infections such as athlete’s foot and oral thrush.

There are also household uses for essential oils. They can be used to scent your laundry and home, and even to repel mosquitos and insects.

If you’re interested in using natural remedies, check out our article about herbal medicine.

How Should You Use Essential Oils?

If you’d like to explore their benefits, it’s important to know how to use essential oils. As they are extremely potent, they must either be used in tiny doses or diluted.

One way to use essential oils is by smelling them. They can be worn as a fragrance, or you can apply a drop to your hands and inhale.

You can also dilute the oil and then apply it to your skin.

Some essential oils can also be consumed, by adding a drop to water or putting a drop under your tongue.

Are There Any Health Risks?

Now that we’ve covered how do essential oils work, we need to point out some potential health risks? Always read the labels of your essential oils carefully before using them.

When they are not properly diluted, essential oils can cause rashes on the skin. Excessive use can also cause an imbalance of hormones.

Some essential oils must not be consumed, such as tea tree oil, so do some research before using the oil.

Which Essential Oil Will You Choose?

Having answered the question “what are essential oils?” you can take the next step in your wellness journey. Think about which of your current symptoms might be improved by essential oils, whether it’s poor digestion, stress, or insomnia.

If you enjoyed learning about essential oils, don’t go anywhere. Check out the rest of the Jenny Osborne blog for other amazing health, fitness, and beauty insights!


2 Ways to improve sexual drive in women with natural foods and herbs.

2 Ways to improve sexual drive in women.

If you’ve been experiencing fluctuations in your sexual drive, there’s no need to worry. The sexual drive works a bit different for female folks – the tiniest activity in your body can affect your libido.

But, it can be a problem when you rarely have sexual desire, it could be that you have a low libido. Low libido or sexual drive is a medical condition that is responsible for decreased sexual performance.

So how can you boost your sexual drive? We will show you natural herbs and foods that can help you. You may be surprised you had what you needed on your plate all the while. Read on to discover.

2 Ways to improve sexual drive in women.

#1. Ginseng

Ginseng is a popular supplement with several health benefits. This explains why it’s a major component of most supplements and used in traditional Chinese medicines for centuries.

Research suggests that ginseng may be a natural substitute for the treatment of erectile dysfunction (ED) in men. Its constituents may prevent oxidative stress in blood vessels and tissues in the penis.

A report has shown that Korean red ginseng boosted sex drive in postmenopausal women. Ginseng is available in fresh or raw form, capsules, powder, tablet, and liquid extracts. You can get them almost at any health store.

#2. Ginkgo

Ginkgo biloba is another common over-the-counter herbal supplement. Research results say that ginkgo may work as a natural aphrodisiac.

That’s to say that it can spike up sexual desire and improve sexual health overall. Ginkgo comes in various forms; tablets, capsules, liquid extracts, dried leaves, or tea. You can easily get ginkgo at a health store.

#3. Saffron

A common and recommended aphrodisiac is also a cooking spice. In a study, saffron improved sexual arousal in women suffering from antidepressant-caused sexual dysfunction within 4 weeks.

However, this study did not record any improvement in sexual desire. You can find saffron speciality grocery stores, spice shops, and alternatively, online stores. It’s often available in powder or capsule form. They might be on the high price side though.

#4. Maca

Maca in ancient times has been used to boost fertility and sexual desire. According to studies, maca may have some potential for dealing with sexual dysfunction caused by antidepressants in postmenopausal women. Also, available in health stores, it can be capsules, powder, and liquid.

#5. Apples

A study showed that women who consumed an apple a day reported a better quality of sex life. While this may be true, it is not proven.

However, apples contain quercetin; a flavonoid that offers several health benefits including promoting blood circulation. In men, quercetin can manage prostatitis, and help erection.

Quercetin can lower blood pressure at doses greater than 500 mg per day. In females, high blood pressure reduces the flow of blood to the vagina which can affect your response to sexual activity.

#6. Red Wine

Red wine is another well-known aphrodisiac. Red wine, made from grapefruits has a list of health benefits that also affect sexual health.

Red wine can stimulate sexual appetite and may improve overall sexual function. Quercetin contained in red wine can also accelerates blood flow to the sex organs to improve lubrication which is pertinent for easy penetration of the penis. However, you must take red wine as well as other alcoholic beverages in moderation as excess intake can reduce libido and over time weaken your sex life.

2 Ways to improve sexual drive in women.

Foods that Help Boost Your Libido.

Studies have shown that these foods contain properties that may boost sexual drive. However, most of these foods have shown more results in men than women. That doesn’t mean they won’t help anyway.

2 Ways to improve sexual drive in women.

Raw Oysters

Raw oysters are popular aphrodisiacs and have shown results in both males and females alike.

It is rich in zinc which regulates women’s cycles. Zinc nourishes the ovarian follicles and thus promotes ovulation. Ovulation as you probably know is essential for your sexual health. Your libido increases as your ovulation approach.


Among the first on the list of aphrodisiacs, chocolate has been recommended over years for increasing sexual drive in men. Even though not much research has recorded its efficacy in females, they promote blood circulation and so may also help libido in females.

2 Ways to improve sexual drive in women.


Coffee is known to improve moods which means they help the production of the happy hormone; serotonin. A good mood sets the foundation for lovemaking, so coffee may truly help your sex life.


Chasteberry, also known as monk’s pepper or Vitex agnus-castus, is a popular herbal supplement used for many female reproductive health problems.


Bananas are also believed to boost libido. They are a great source of potassium, which aids in testosterone production. Even though more in men, women also have testosterone, and when low, it can affect sex drive adversely.

Bottom Line

So, you can see that most of what you need to improve your sexual drive and overall sex life are available in your kitchen. With this discovery, you may not worry about a low libido anymore.

2 Ways to improve sexual drive in women.

2 Ways to improve sexual drive in women.

2 Ways to improve sexual drive in women.

2 Ways to improve sexual drive in women.






8 Healthy foods that can boost your libido.

Foods That Can Boost Your libido.

Low libido or sexual drive is a major cause of poor sexual performance which hampers sexual satisfaction. Though there is a myriad of pharmaceutical remedies to boost your libido, natural alternatives may be preferable. They are likely to have fewer adverse effects and thus are safer.

Research shows that some common foods you probably see around are aphrodisiacs. This means that they can arouse sexual instinct, spike up desire and increase sexual performance. So, read on to discover these foods if you seek to spice up your sex life.

Here are the 8 foods that can boost your libido.

(Each of these 8 foods contains nutrients that help improve your sex life.)

#1. Banana

To start with, bananas contain an amino acid called tryptophan which increases the production of the happy hormone; serotonin. So, bananas can give you a mood lift.

Now, as it directly concerns your sex life, the potassium in bananas improves the production of testosterone. Testosterone is a male sex organ that boosts sexual drive.

In addition, with large carbohydrate content, as well as vitamin B, bananas release energy to your body so that you can last longer in bed. They also increase blood circulation in your genitals which enables sexual arousal for passionate sex.

foods that can boost your libido.

#2. Avocado

Avocados in the Aztec word means “testicle”. Avocados are also rich in:

Vitamin B-6, which increases male hormone production
Potassium, which boosts your libido as well as energy and helps regulate the thyroid gland in women

These two components help increase libido in both men and women. Avocados are rich in vitamin E, a key antioxidant that widens blood vessels and reduces the risk of cardiovascular disease. Monounsaturated oleic acid in Avocado aids blood circulation to keep your heart healthy.

foods that can boost your libido.

#3. Apples

Apples are rich in quercetin, a type of flavonoid that offers several health benefits. Concerning sex, quercetin promotes blood circulation, manages prostatitis, and helps you achieve an erection.

High blood pressure can damage blood vessels and lead to erectile dysfunction in males. In females, it reduces the flow of blood to the vagina which can affect your body’s response to sexual activity. Quercetin can lower blood pressure at doses greater than 500 mg per day.

Generally, a diet rich in flavonoids boosts your overall health and keeps your sex life healthy. Foods rich in flavonoids include:

Dark-coloured grapes
Citrus fruits
Red wine

foods that can boost your libido.

#4. Beetroots

Beetroots are rich in antioxidants and vitamins and dietary nitrates. And, as a result, they could help boost your sex life.

Dietary nitrates facilitate vasodilation; the process of expanding the blood vessels. Vasodilation helps muscle contraction and so can boost erection.

Experts recommend one dose of beetroot juice, or doses over a few days to improve blood flow and stamina during sex and maintain your heart health. Other foods high in nitrates include:

Cress (garden dress)
Arugula (rocket)

foods that can boost your libido.

#5. Oysters

Oysters are seafood and one of the best aphrodisiacs. It contains a sufficient amount of zinc which improves blood flow to your sex organs. One serving of Oyster contains about 673% of zinc.

Studies show that zinc deficiency is a leading cause of low testosterone levels in men. Zinc helps regulate testosterone levels and so boosts male fertility.

Other shellfish that can provide you with a high quantity of zinc is lobster or crab. Also, some non-seafood sources of zinc include:

Baked beans,
Pumpkin seeds, and
Cereals fortified with zinc

foods that can boost your libido.

#6. Salmon

Salmon is one of the best sources of omega-3 fatty acids, a supplement that is vital for heart health. Aside from salmon, other fishes such as halibut, sardines, and tuna also contain omega-3.

Omega-3, in addition to keeping you physically healthy, could also contribute to healthy sex life. Omega-3s helps to prevent plaque (triglycerides) from building up in your arteries, improving blood flow and decreasing the chances of coronary heart disease.

Fish is also a great source of protein, vitamin D, vitamin B12, vitamin D, iron, and zinc. The Food and Drug Administration (FDA) recommends an intake of at least two servings of fish per week.

foods that can boost your libido.

#7. Nuts and Seeds

Some nuts and seeds are good sources of zinc and L-arginine. These nutrients increase blood circulation.

Examples of these nuts are cashews, almonds, walnuts, peanuts, hazelnuts, pecans. For seeds, you can go for pumpkin seeds and sunflower seeds. Walnuts are also rich in omega-3, so they protect your heart as well.

foods that can boost your libido.

#8. Red Wine

Red wine contains an antioxidant known as quercetin. This antioxidant is effectively increasing blood flow. Thus a regular, moderate intake of red wine can heighten sexual desire, improve lubrication and overall sexual function.

When you take red wine or other types of alcoholic beverages in excess, it achieves the opposite effect – sexual dysfunction. It can affect erection in men, and in both genders, affect orgasm.

Bottom Line.

With these foods that boost your libido, you can take your sex life to another level.

Natural ways to improve your body curves as a woman.

Natural ways to improve your body curves like a woman.

Every woman desires to be the best of her kind, which includes maintaining a healthy physical form.

Women are curvy by nature, which sets them apart from their masculine counterparts. But getting this shape out is often a challenge for many, even though it is in their nature to be curvy.

Several ladies today have an issue with keeping their bodies in the best shape. It is a common issue among women and has led to many trying many artificial means. In the quest to get this change rapidly, many ladies today are still trying different things such as plastic surgery just to get the body shape they desire.

Today, you will learn about natural strategies to improve your body curves like a woman. Natural implies you’ll be following a few basic practices that won’t cost you a dollar and won’t have any negative side effects.

Read on to learn about these natural ways of getting the body structure you desire.

natural ways to improve your body curves


We’ll concentrate on natural techniques to achieve the ideal body structure in this post. And this extends to the foods you will be eating, herbs you should get familiar with, and some simple exercises to support the development.

The reality is that having a curvy figure doesn’t always imply that you’re in better health. There are healthy strategies to shed inches around your waist or tone your shoulders, hips, and chest, but it’s crucial to have reasonable goals.

Rather than focusing just on achieving the ideal figure, try to find inspiration in being stronger, fitter, or healthier. When you’re unwell, it’s nearly impossible to get a perfect hourglass figure.

Dietary habits, lifestyle decisions, and workout routine changes can all affect how your body appears.

Combining regular exercise with a well-balanced diet rich in glute-building foods is also one of the most effective ways to achieve maximum benefits. As a result, this post will discuss the most natural techniques to get your body in shape.

natural ways to improve your body curves

3 Important natural ways to own a curvy body as a woman.

The three natural ways you can develop and maintain a curvy backside and a healthy lifestyle are:

natural ways to improve your body curves

1. Foods and diet

The first thing you consume into your body system influences the structure you grow, therefore getting a bigger butt starts in the kitchen. The first step to growing your butt is to make a few dietary modifications.

Your glutes, or the muscles that make up your buttocks, should be your main emphasis. Dietary protein is particularly crucial for gaining and maintaining muscular growth. Other nutrients that encourage growth in sensitive parts of your body include carbohydrates, healthy fats, and antioxidants.

Some of the foods that can aid in the development of a larger booty include:

.Fatty fish like salmon





.Cassava( Garri, Abacha)








.Chicken breast

natural ways to improve your body curves

2. Herbs

Herbs can aid in the natural development of the curves of a woman’s body. Herbal medicine’s effectiveness is drastically underestimated. They are a natural way to modify fat distribution and encourage curve development.

Herbs will help women who want to slim down and lose some of their curves, as well as those who want to fill them up and acquire the coveted hourglass figure. Examples of these herbs are:


.Saw Palmetto




.Dong Quai



natural ways to improve your body curves

3. Special butt workouts

A sequence of workouts is another natural technique to achieve a pleasing body contour. Even if you follow a good food plan, you will need to exercise because it helps place the fats in the best possible angles, allowing you to get the desired curve.

Your buttocks will be stronger, firmer, and more shapely if you use your workout to activate and engage certain muscles.

Although some of these exercises will be more effective if you follow the instructions of a professional, you will still be able to do them on your own.

There is no one-size-fits-all method for gaining weight on your buttocks and thighs; nevertheless, a win-win combination of a balanced diet that provides you with enough calorie surplus to gain weight and an exercise plan that focuses on building lower body strength is a win-win.

Begin by doing only one set of each exercise. As the exercises become simpler, you can increase the number of sets to two or three. Among these activities are:

.Walking lunge with weights

.Glute bridge

.Banded side step

.Donkey kicks

.Weight training

.Jumping squats

natural ways to improve your body curves


A curvaceous and gorgeous lady is thought to be the centre of attraction for men and even fellow women. A well-shaped buttock not only looks attractive but also offers you a great shape and fits into every outfit.

A curvaceous physique instils confidence and the desire to achieve greater heights in every woman. A lady who doesn’t have this type of body may have low self-esteem, according to some claims. So having a curvy physique is a win-win situation for all women.

natural ways to improve your body curves

Sexual dysfunction in men; 2 ways natural solutions.

Sexual dysfunction in men; 2 ways natural solutions.

As a man, sexual dysfunctions can distort your sex life. The commonest of them, erectile dysfunction is a condition in which your penis can’t stand as is required for sexual intercourse.

Here, we will show you some herbs and foods that can alleviate sexual dysfunction. Most of them act similar to medications such as tadalafil, sildenafil, and Viagra. They increase blood flow to your penis to allow erection.

Others increase the production of testosterone; the major male organ that regulates libido. Read on for detailed information.

Common sexual dysfunctions in men and their causes.

1. Erectile Dysfunction.

This is one of the commonest sexual dysfunction especially in men over the age of 40. Erectile dysfunction, commonly called ED is the inability of a man to get an erection for sexual intercourse or sustain an erection during the intercourse.

What this practically means is that your penis can’t get hard so that it can penetrate a woman’s vagina. This can lead to frustrating sex life.

What are the causes of this dysfunction?

Causes of erectile dysfunction include:

. Diseases that affect blood flow such as blocking of the arteries
. Stress, relationship conflicts, depression, and performance anxiety.
. Nerve disorders.
. Chronic diseases such as high blood pressure and diabetes
. Unhealthy habits like excessive intake of alcohol, smoking, and lack of exercise.

sexual dysfunction in men

2. Premature Ejaculation

Premature ejaculation occurs when you reach orgasm too quickly and therefore release semen before or almost as soon as you penetrate. Premature ejaculation prevents your partner from deriving sexual satisfaction because you may ejaculate at the onset of sexual arousal rather than when she reaches orgasm.

Researchers have found that some psychological factors cause premature ejaculation. These include:

. Sexual abuse
. Early sexual experiences
. Poor body image
. Depression

However, other factors are also responsible for this dysfunction. Abnormal hormone levels, abnormal levels of brain chemicals – neurotransmitters, inflammation, and infection of the prostate or urethra are some of them.

sexual dysfunction in men

3. Delayed or Inhibited Ejaculation.

While premature ejaculation is when ejaculation happens too quickly, delayed ejaculation takes a long time to happen. Worst still is inhibited ejaculation – it means you can’t ejaculate at all even though you’ve reached orgasm.

Physical causes of inhibited or delayed ejaculation may include chronic health crises, adverse effects of medication, excess intake of alcohol, or surgeries. Psychological factors include stress, anxiety, depression, or relationship problems.

4. Low Libido.

Low libido simply means low sexual drive. In other words, your desire for sex is decreased. This condition often results from low testosterone levels.

Testosterone is the sex hormone that controls sexual development; sex drive, sperm production, muscle, hair, and bone in males. Low testosterone can affect your mood and sexual desire.

Another cause of low libido may be depression, anxiety, or relationship difficulties. Medical conditions such as diabetes, high blood pressure are likely to contribute to low libido, as well as antidepressants.

sexual dysfunction in men

Herbs and Foods For Treating Sexual Dysfunctions
DHEA (Dehydroepiandrosterone)

Many cases of erectile dysfunction are attributed to low testosterone. Testosterone is a vital hormone for regulating normal sexual function and libido. DHEA (Dehydroepiandrosterone) is a supplement that boosts testosterone production.


L-arginine is a natural constituent of amino acid which helps the body to produce nitric oxide. Nitric oxide promotes dilation of the blood vessels, which in turn improves the flow of blood to the penis.

Effective blood flow to the penis helps erection. When blood flows to the penis, it hardens and therefore erects. Soy and vegetables are good sources of L-arginine.


Ginseng is known as “Herbal Viagra”. It is an ancient herbal supplement common with the Chinese as a remedy for impotence and improving sexual function in males. You can always get ginseng capsules or tea in health stores.

sexual dysfunction in men


This herb is derived from the bark of the African Yohimbe tree. Research shows that this herbal supplement may help treat erectile dysfunction. Yohimbe supplements are available at some pharmacies.

Horny goat weed

Horny goat weed also called Epimedium, is another herb used from ancient times to treat sexual dysfunction in men.

Horny goat weed contains icariin, and research shows that this component allows blood flow to the penis to boost erection. Horny goat weed is available as a tea, powder, capsule, and tablet. Horny goat weed is available as a tea, capsule, powder, and tablet and you can purchase them in health stores.

Dark chocolate

Dark chocolate is a source of antioxidants called flavonoids. Flavonoids increase blood circulation to the penis and help alleviate erectile dysfunction.

Flavonoids also help to maintain heart health by reducing blood pressure and cholesterol. As a result, they prevent impotence in men. Pharmacies and health stores are where you can find specific chocolates for sexual enhancement.

sexual dysfunction in men

Oysters and Shellfish

Oysters are a natural aphrodisiac. Oysters and shellfish are rich in zinc which is essential in the production of vital make hormone testosterone. Oysters are readily available in grocery stores.

sexual dysfunction in men


Rich in phytonutrients – lycopene, watermelon helps to relax the blood vessels. Studies show that watermelon improves sexual function by facilitating erection.

Leafy greens and Beetroots

Spinach, celery, and beets may also help alleviate symptoms of erectile dysfunction. They are full of nitrates and antioxidants which help blood circulation. Nitrates can help open the blood vessels that supply the penis.


Though research shows that these foods and herbs may help to treat sexual dysfunctions, especially for herbs, you should consult your doctor before taking them.

A helpful tip for preventing sexual dysfunction is to reduce alcohol intake and smoking Studies show that they contribute to these dysfunctions. Also, a good exercise routine helps effective blood circulation.

sexual dysfunction in men


Important of herbal medicine/top 8 herbal medicine to self-care in 2021

Important of herbal medicine.

Did you know that prescription and over-the-counter medicines contain harmful ingredients, such as Acetaminophen, Paracetamol, or atorvastatin?

These ingredients can damage your body parts and reduce lifespan. Have you thought of alternative medicines that can cure your condition quickly? If you say yes, continue to read as you discover the alternative medicine that some parts of the world still use in the 21st Century.

The benefits of herbal medicine.

Thousands of years ago, doctors or healers practice herbal medicine to heal their patient’s wounds or cure their sickness. The benefits of taking herbal medicine are:

Reduce several side effects.

Our body digested well with the natural ingredients from the herbal medicine; therefore, you’ll suffer little to no side effects.

Affordable cost.

Prescription Medicines are expensive if you have no insurance covers; however, herbal medicine is cost-efficiency that you’ll never have to worry about empty your pockets.


Prescription and over-the-counter medicines mask the healing of your condition. Herbal medicines target the source of pain, discomfort, or illness.

Empowerment in your body, mind, and soul.

The usage of herbal medicines promotes controlling mental, physical, and spiritual health’s.

Important of herbal medicine.

Top eight herbal medicine to use against sickness and pain.

Now that you have more knowledge about the benefits of herbal medicine. Let’s learn the top eight herbs use daily to cure sickness or pain in the body.


Astragalus is a flowering plant that cures the immune system, reduces inflammation, and treat cancers and diseases. To use the plant as herbal medicine, create a decoction to place the Astragalus in the boiling water and remove the plant before drinking it.


Basil are herb plants to treat stomach spasms, kidney issues, common cold, and snakes. To use the plant as herbal medicine, created green tea using the whole Basil and let it sit in the boiled water and then remove it before adding raw honey. Another way to use Basil as herbal medicine is to create a basil tea and gargling your throat.

Important of herbal medicine.


Cinnamon comes from several tree species to reduce gastrointestinal upset, menstrual cramps, diarrhoea, loss of appetite, and treat common colds, the flu, and infections. To use the Cinnamon as a herbal tea, created a decoction to place the Cinnamon in the boiling water, remove it, and add sweetener, milk, or honey to finish it off.

Important of herbal medicine.


Cowslip is a flowering plant that grows in Europe, and its flower and roots are the main ingredients to create herbal medicine. Cowslip is used to treat swollen nose and throat; reduce sleeping disorders, headache, nerve pain, and coughing. To use the plant as herbal medicine, created a green tea with the Cowslip roots or the flower to infuse in boiled water.


Elderberry is a fruit and flower plant to treat the common cold, the flu, the swine flu and boosts the immune system. It also reduces HIV/AIDS, sinus, back and leg pain, nerve pain, and chronic fatigue syndrome. To use the plant as herbal medicine, created green tea with the Elderberry, remove the plant, and drink it.

Important of herbal medicine.


Eucalyptus has over seven hundred trees around the world. These magical plants treat sore throat, sinusitis, common cold, and bronchitis. To use the tree as a herbal plant, create a green tea with the Eucalyptus leaves, remove the leaves from the boiled water, and drink it.

Another way to use the tree as herbal medicine is to grab the Eucalyptus oil (Make sure the oil is natural ingredients without the food-chemical ingredients) and add a few drops in the steam bowl to smell the flavour into your nose.

Important of herbal medicine.


Ginger is a flowering plant that is known as a spice or herbal medicine for thousands of years. It’s primary use to cure a common cold, nausea, arthritis, and migraines. To use the plant as herbal medicine, chop up small pieces of Ginger and eat them immediately.

Another way to use the plant as herbal medicine is to create green tea with the plant, remove it from the boiled water, and raw honey to your tea to balance the spiciness of the Ginger.

Important of herbal medicine.


Hyssop is aromatic plant use in cooking, Jewish traditions, and herbal medicine for centuries. It has a history of treating the common cold, sore throat, hoarseness, asthma, and urinary tract inflammation.

To use the mint as herbal medicine, place the Hyssop leaves in warm water, remove them, and gargle your throat several times to clear redness in the throat.

Another way to use the mint as herbal medicine is to create a green tea with the Hyssop leaves, remove it from the boiled water, and add raw honey to enjoy the sweetness and mildly bitter taste.

Important of herbal medicine.

Final thoughts.

You have learned about the eight herbal medicines use around the world. Centuries ago, the plants were the source of healing wounds and curing sickness in people.

Let’s take care of our bodies and regain our freedom through the usage of herbal medicine. Feel the different results from taking the herbal medicine within minutes, and your body will thank you.

Important of herbal medicine.


5 Daily nutritional supplements that are essential for healthy living.

5 Daily nutritional supplements.

With the recent Corona pandemic, everyone is striving to stay as healthy as they can. We are all trying to boost our immunity by taking in foods rich in essential nutrients.

However, not all foods that you consume contain the vital nutrients you need for the optimal functioning of your body, and that’s where nutritional supplements come in handy.

So, whether you are on a campaign to stay healthy or reduce the risk of you getting specific chronic ailments such as heart diseases by the use of nutritional supplements, then read on as this article got you covered.

I summarize what exactly is dietary supplements and 5 daily nutritional supplements are essential for your overall wellness.
What exactly are nutritional supplements also known as dietary supplements?

They are extracts from plants or animals used to meet your body’s demand for nutrients. These supplements are taken by way of mouth and come in many forms, including gummies, liquids, pills or tablets, powders, and gel capsules.

5 daily nutritional supplements.

At one point or the other, most of us need to take some dietary supplements either due to age or an underlying condition such as kidney disease. Below is a list of some of the 5 daily nutritional supplements most of us need and some of the benefits associated with these supplements.

Fish oils.

This supplement comes in the form of tablets known as Omega 3 fatty acid tablets. These fatty acids are essential for brain development, especially in young kids. Supplementing yourself with these tablets helps you lower the chances of getting chronic ailments such as heart diseases and stroke. These tablets also help in boosting your immunity.

It’s recommended that you take at least 500mg-900mg of omega 3 fatty acid tablets per day for optimal body functioning. However, it’s essential that you first consult your doctor before you begin taking this supplement.

5 daily nutritional supplements.

Folic acid.

This is a synthetic version of folate. Its also known as vitamin B9, which is typically in the form of liquid or tablet. Folate is essential in forming DNA, healthy white blood cells (help fight against diseases), and red blood cells (necessary for oxygen transportation in the body).

This supplement is mainly used to treat folate deficiency anaemia in most adults and prevent developmental anomalies of the unborn in pregnant women. Such abnormalities include underdeveloped skull and spinal cord defects.

If you are planning to get pregnant, then it’s recommended that you supplement your diet with 400Micrograms per day for up to 3 months in pregnancy. Ensure that you book an appointment with your doctor for the correct dosage, as the dosage of these supplements can vary between people.

5 daily nutritional supplements.

Vitamin D.

Your body produces vitamin D from cholesterol when your skin gets exposed to the sun. However, most of the time, vitamin D is usually in insufficient amounts, which require it to be regularly supplemented. Some of the factors that cause this vitamin not to be produced in sufficient quantities include; darker skin pigmentation, cold seasons, and old age.

And since you cannot get this fat-soluble vitamin from the food, it’s vital that you use nutritional supplements to keep its bioavailability in your body in check. This supplement comes in 2 forms. Vitamin D2 (extracted from plants) and VitaminD3 (extracted from animals) are the most potent forms.

You should take at least 400-800 international units of Vitamin D supplements per day to help improve your bones integrity and increase the absorption and reabsorption of calcium in your body.

5 daily nutritional supplements.

Magnesium supplements.

Facilitating about 600 enzymatic reactions in your body, this mineral is essential for proper body functioning. However, magnesium is usually abundant in most foods that you eat; thus, it’s recommended that you take these magnesium supplements in moderation to avoid toxicity.

Adults should take a maximum of 350mg per day, while children aged 1-3 years should take a maximum of 65mg per day, and children aged 4-8 years shouldn’t ingest more than 110mg of magnesium supplements in a day.

People who have sugar-related abnormalities or have been in long-term antibiotic therapy are the most likely to suffer from magnesium deficiencies.

5 daily nutritional supplements.


The term probiotic is coined from the Latin word pro(for) and the Greek word bios(life). A probiotic is a term used to define all beneficial bacteria or yeast that helps keep you healthy by fighting against pathogenic (harmful) bacteria that cause diarrhoea.

One of the most notable probiotic supplements contains Lactobacillus GG, which helps shorten or lessen the course of diarrheal infection in children. If you have gastrointestinal issues such as constipation, it’s recommended that you consult your doctor, who will guide you on using these probiotics supplements.

Pro-tip; When purchasing a probiotic, choose the one that contains lactobacillus, Bifidobacterium, or Saccharomyces boulardii, since they are the most researched on bacteria and are sure to cause no adverse effects on you.

Key takeaway.

Note that nutritional supplements are not medications. You should never replace a completely balanced meal with these supplements; instead, use them in combination for more effective results. Always consult your doctor before undertaking a supplemental dietary regimen.

Remember, the FDA does not regulate dietary supplements, hence when purchasing them, ensure that you buy them from a trusted and known brand that has their products third-party certified.

5 daily nutritional supplements.

5 Healthy plant based foods you should consume daily.

5 healthy plant based foods.

A new trend in the food industry is plant-based foods. This means that these foods come from plants like vegetables, fruit, beans and grains.

There are many reasons to start eating more of these types of foods: they’re good for your health, it’s better for the environment, you can save money and you’ll feel great!

We have the top 5 healthy plant based foods that will satisfy any dietary need. From dairy alternatives to protein sources, these ingredients are sure to leave you feeling satisfied and energized every day.

5 healthy plant based foods.

1. Quinoa

Quinoa is a starchy and nutritious grain that contains more protein than other grains such as rice, wheat or corn. Quinoa has been called “a superfood” for its high content of essential amino acids.

It has a lot of protein and can be used in many recipes, giving you an endless variety to choose from when cooking! There are so many types that it’s hard not to find one perfect for each food craving.

The best part about quinoa? It cooks up quicker than other grains, which means less time spent waiting around while your dinner gets cold before serving or heating again later on – saving all of us some precious minutes at home (or on any given day).

5 healthy plant based foods.

2. Avocados

Avocados are a healthy, plant-based diet food that can be eaten raw or as part of many recipes. It is full of omega fats and other nutrients which make it an ideal choice for those who want to live healthier lifestyles.

They are full of healthy fats and nutrients that will sustain you in the long run while giving you all the energy you need for your day.

Some benefits include regulating blood sugar levels, lowering cholesterol and reducing risk from heart disease as well as cancerous cells because they contain high amounts of vitamin C (a great antioxidant).

Avocados have been shown to help people feel fuller after they eat them because the fat content makes you take longer before hunger sets in again.

But when used properly avocados do not contain any cholesterol like animal proteins traditionally associated with weight gains such as beef steak, pork chops and chicken breasts so if you think your goal should include living healthier while maintaining your physique then this just might be what you’re looking for!

5 healthy plant based foods.

3. Almonds

Almonds are one of the healthiest plant-based sources in existence and have been a staple part of diets around the world since ancient times due to their extremely positive effects on our well-being.

Not only do almonds help lower cholesterol levels but they also work as an energy booster during exercise sessions. It also provides essential vitamin E nutrients that promote skin elasticity and fortify bones against diseases such as osteoporosis – all this without raising blood sugars!

In addition, they provide potassium and magnesium as well as many other vitamins and minerals which help with stress relief. Almond milk is great too because it has less lactose than cows’ milk (and no animal fat) so those who have stomach problems or allergies will be able to enjoy this beverage without any trouble at all!

5 healthy plant based foods.

4. Sweet Potatoes

Sweet potatoes are a rich and filling vegetable that can be eaten as either an appetizer or main course. They’re also incredibly healthy, with the added bonus of being a plant-based, vegan-friendly option!

Sweet potatoes are considered to be a “superfood” by many nutritional experts, as they offer multiple health benefits that can even rival those of their close cousin the potato

. A rich source of potassium and vitamin C, sweet potatoes also contain beta-carotene which is important for eye function and preventing macular degeneration. So next time you’re out looking for something healthy or just want variety in your diet tries adding some mashed up sweet potato!

5 healthy plant based foods.

5. Cauliflower Rice

Cauliflower rice is the perfect base for any dish. Its light and fluffy texture lend itself to be an excellent substitute in dishes that typically contain heavy carbs such as fried rice or macaroni salad.

Out of all vegetables available on Earth, it has one of the lowest-calorie counts which makes using this vegetable very effective when you’re trying to lose weight! It’s low carb, gluten-free and provides three times the amount of fibre, four times more vitamin C per serving than white rice does! This makes cauliflower an excellent substitute for anyone looking to cut down on carbs or add plant-based nutrients into their weekly diet.

5 healthy plant based foods.

Good nutrition benefits:10 ways you can be certain about nutrition..

Good nutrition benefits.

From a 2020 UNICEF report, 149.2 million out of 233.5 million children under the age of 5 are stunted, others are either wasted or overweight. A healthy diet affects normal growth and development and contributes largely to your general well-being.

In this article, we’ll briefly look into the meaning of nutrition, and in ten solid points, show you that nutrition is good. This will perhaps change the way you see food and enhance your eating habits.

Nutrition overview.

Nutrition refers to the study of the components of food and how they affect your health. It looks into the relationship between diet, health, and disease. Food contains nutrients that play a specific vital role in the maintenance of health.

Now, let’s see how nutrition affects you.

1. Nutritional deficiencies affect your health condition.

Nutrients provide nourishment. The right proportion of nutrients in your diet reduces the risk of developing certain health conditions.

For instance, Vitamin D deficiency may make it difficult for you to assimilate and use calcium, resulting in bone damage.

Other nutritional deficiencies include:

Beriberi: deficiency of vitamin B1 (gotten from cereal husks).

Ariboflavinosis: deficiency of vitamin B2.

Hypocobalaminemia: deficiency of B12.

Rickets: serious calcium and/or vitamin D deficiency.

Biotin deficiency: common in pregnancy, deficiency of vitamin B7.

Night blindness: deficiency of Vitamin A.

Scurvy: deficiency of vitamin C.

Anaemia: iron deficiency.

good nutrition benefits.

2. Certain health conditions are directly associated with certain foods.

Your choices of food can influence your overall health. Several health conditions are caused by your nutritional status. While “food poisoning” can cause some health challenges, bacterial infections from contaminated food may be responsible for others.

For instance, consumption of low fibre diets may lead to Gastrointestinal diseases (GID) and gastroesophageal reflux disease (GERD).

For some other diseases and health conditions, the type or quantity of food can exacerbate the disease. For Diabetes mellitus; the inability of the body to regulate blood sugar is a perfect example.

Also, a continuous intake of carbohydrates can cause your blood sugar to rise to a dangerous level.

Other conditions are:

Hypertension: increase in blood pressure. Salt can worsen this condition.

Osteoporosis: weakness of the bones. Excess fat, in addition to calcium and vitamin D deficiency, influences this disease.

High cholesterol and heart disease: Foods rich in fat and partially hydrogenated oils can develop the disease in the arteries.

Some cancers: obesity and malnutrition are related to increased chances of breast, colon, kidney cancers, etc.

good nutrition benefits.

3. Nutrition affects development in children.

Adequate nutrition is one of the key factors that influence the growth and immunity of your child. Your child’s diet should contain every nutrient in the right proportion.

This is because each nutrient plays a specific role in the overall growth and development of the child. Proteins build cells, carbohydrates are for energy, calcium for bones, iron for blood, etc.

4. Choice of food during pregnancy affects the child.

During pregnancy, the doctor recommends certain kinds of food for the pregnant woman to eat. This will help to keep her feeling healthy during pregnancy and possibly ease labour.

Also, your eating habits during that period will have a direct impact on the growth of the baby because the baby gets its nutrients from you.

good nutrition benefits.

5. Proper nutrition energizes you.

The human body relies on the energy that foods and drinks provided. Examples of energy-giving nutrients are carbohydrates, proteins, and fats.

Carbohydrates take time to digest and thereby releases extended energy. Water is also necessary, as dehydration can sap your strength.

good nutrition benefits.

6. Nutrition affects your lifespan.

The process of metabolism causes stress on the body, and this stress contributes to the ageing process. This implies that when you eat too much, you stress your body the most, thereby increasing your ageing process.

Also, your life span may decline drastically when you feed your body with toxic foods. That is why eating little to no processed foods is recommended.

7. Nutrition affects our mental health.

Do you know that foods rich in carbohydrates can improve your mood? Carbohydrates tend to enhance your mood because of the energy it supplies to your body.

A diet combination of protein, adequate carbohydrates, and low fat, can give you an ample supply of iron and omega-3 fatty acids. This diet is most likely to have a positive impact on your mood.

good nutrition benefits.

8. Builds your immune system.

Your immune system defends you against diseases. Nutrition strengthens and helps you maintain a healthy immune system. So, poor nutrition can make you susceptible to diseases.

Foods that are rich in vitamins and minerals like fruits and vegetables are immune boosters. They keep your immune system strong to fight against diseases, even in the future.

9. Aids fast recovery.

Nutrition is also important for quick healing. Little wonder health experts recommend increased intake of fruits and vegetables during recovery periods.

Water and salt solution are also highly advised for patients who suffer from fever; for strength and enhanced hydration.

good nutrition benefits.

10. Weight management.

Minding your diet is one of the best ways to maintain your weight and yet stay healthy. Unhealthy junk foods and snacks can be a trigger for obesity while foods rich in fibre, whole grains, and even water can help you keep in shape.


From these ten points, you can see that nutrition is good for all. Understanding the impact of nutrition on your health will help you make the right choice of foods, and in turn, you will stay healthy and live longer.

Good nutrition benefits.

Mental health observation: 7 ways to tell you are suffering from obsession.

Mental health observation.

A sound mind is most likely to translate to a sound life. Hence, you must pay rapt attention to your mental health. Yet, trying to do this can result in an obsession with mental health if you are not cautious.

In such a situation, your mental health becomes even more at risk. Also, you can exhibit the signs of this obsession without knowing it.

In this article, you’ll get to know the signs to look out for to tell if you are obsessed with mental health.

Is mental health necessary?

In a nutshell, mental health refers to the totality of your psychological, emotional, and social well-being. Generally, people use the term to describe the absence of mental disorders.

These are the reasons you need to be mentally healthy.

Mental health is essential for your physical well-being. Mental illnesses such as anxiety and depression can cause your health to deteriorate physically over time. They can also lead you to engage in negative and destructive habits such as intake of hard drugs, sexual and social vices, etc.

Mental disorders such as neuropsychiatric conditions are the leading causes of disability and premature death, especially suicide.

Mental health can promote your effectiveness and productivity in activities like school, work, etc.

Also, it helps you maintain positive relationships, and allows you to cope with and adapt to changes in your life.

Signs that tell you are suffering from an obsession with mental health.
With the benefits of being mentally sound, seeking mental health is not a wrong quest. In fact, it is one of the best moves to make.

However, while this is good, it is important that you are not obsessed with it. Obsession is when an idea or person dominates your mind so that you care less about every other thing. Sometimes, these thoughts rule your actions even unconsciously because you give your mind wholly to them.

Obsession comes with feelings of anxiety, uncomfortably, and fear. In this case, the idea may become more detrimental to you because you can go to any length just to achieve your goal.

Here are seven behaviours that can give you a hint that you are obsessed with your mental health.

mental health observation.

1. Wanting reassurance.

One of the commonest ways to tell that you are suffering from an obsession with mental health is that you always seek reassurance from loved ones. You may want them to tell you that you were not as bad as you thought or that recurring complaints about you are false. You want to hear just anything that will relieve your anxiety.

While it’s not bad to seek your friends’ opinion about you, when you do it more often it may be a pointer to obsession.

mental health observation.

2. Muttering a certain word or phrase.

When you are obsessed with your mental health you find that you always repeat a word or phrase. This word or phrase may be related to mental health, probably a rule for mental health. Your aim may be to remind yourself what you must do.

mental health observation.

3. Impact on your relationships.

Obsession with mental health may hurt your relationships. The reason Is that you may begin to stay away from friends and loved ones because they share a different view.

You can become judgemental and not appreciate or respect other people’s personal decisions. It will also make you limit your relationship with people.

4. Disruption to your day-to-day life.

Obsession with mental health can make you take up some routine activities that are likely to disrupt your normal life. You become so attached to those rituals that you can’t spare them for anything else.

This might have a negative influence on activities like work and school which have fixed periods. It can make you more inefficient.

Mental health observation.

5. Lack of control.

Another thing to look out for is the inability to control your actions. You may get addicted to various activities and when you don’t do them, you don’t feel alright.

6. The need to be perfect.

There is often a feeling of dissatisfaction that comes with this kind of obsession. You want everyone to fit into your own definition of perfection.

7. Feeling of anxiety.

Anxiety is a major sign of obsession. You feel mental discomfort and frustration. This may result in being mentally stressed in the end.

mental health observation.

Can it be checked?

It is not enough to leave you with symptoms and no remedies. There are several ways to check obsession with mental health, some of which are:

Distract yourself. Obsession thrives on an idle mind. Therefore, you should always ensure you keep your mind engaged.

You may need to make some lifestyle changes and add activities like exercise to your list. Exercise is a proven anti-anxiety treatment. It refocuses your mind and keeps it active.

Mental health observation.

Seek support.

Support from family and friends can be very helpful in times like this. Ensure to always stay among loved ones.

Seek help.

For cases beyond your control, you can seek professional help from a psychologist. The psychologist can place you under therapy.

Bottom line.

It is important to know when the drive to stay mentally healthy begins to turn into an obsession. The transition may be quite slight. These signs though can help you identify this process of change and take necessary actions to put things under control.

Mental health observation.

5 Precious tips to help you get better at healthy skin.

5 Precious tips to help you get better at healthy skin.

Different skin types may require different skin care tips to maintain their glamour. That is why you need to learn and master how to properly care for your skin.

Taking good care of your skin helps you maintain a healthy life generally. The skin is a sensitive part of the body and so, you’ll feel whatever happens to your skin and it can even affect your general body health.

A good and healthy skin so has a way of making you feel very confident about your looks. On the other hand, skin diseases and defects can affect your mental health and even your self-esteem. So, let’s consider 5 precious tips you can follow to get that flawless skin of your dreams.

5 precious tips.

1. Eat a balanced diet.

Eating the right food at the right time has some magical effects on your skin. It helps to supply the proper amount of nutrients your body needs and in turn gives your skin its right proportion.

Foods rich in fish oil or fish oil supplements and low in unhealthy calories and processed carbohydrates can nurture your skin to look and feel better.

You need to consume plenty of vegetables, whole grains, and lean proteins with sufficient amounts of water to keep your skin fresh and young.

5 precious tips.

2. Protection from sunburn

You can also make your skin look healthier by protecting your skin from the harsh rays of the sun. Continual direct rays of the sun to the skin can cause wrinkles and other skin problems like skin cancer.

Here are some guidelines to help you protect your skin from harm by the sun.

The use of sunscreen: There are varieties of sunscreens in the beauty stores you can get and apply to your skin each time your skin is to be exposed to the sun.

Use a broad-spectrum sunscreen that has at least 15 SPF. Apply and reapply it generously on your skin whenever you engage in outdoor activities.

Look for shades: If you must do outdoor activities between the hours of 10 am to 4 pm, you can seek a comfortable shade during this time frame to protect your skin from adverse effects from the sun.

Wear protective clothes: You can get shielding clothes with long sleeves, tightly woven, long pants, and wide-brimmed hats. You can also consider laundry materials that are made with sun protection additives, which give your clothes extra layers of sun protection.

Avoid wearing clothes that attract sun rays. Rather, wear special sun-blocking clothes and accessories.

5 precious tips.

3. Clean skin regularly

Part of the benefits of skin cleaning to the skin is that it helps unclog your skin pores. We come in contact with a lot of debris daily that can pose serious harm to our skin. Therefore, constant skin cleaning should not be ignored.
Skin Cleaning Methods
Exfoliate: Exfoliating your skin as often as possible help remove dead skin cells from your body and expose a healthier skin, leaving your body fresh and glowing.

Exfoliating should be done 2 to 3 times weekly to avoid skin irritation.

Get a Facial:  Going to the spa for facial treatments can deeply cleanse your face and rejuvenate it, thus removing wrinkles and dry skin. Also, endeavour to remove your makeup completely before going to bed.

Avoid strong soaps: You don’t need soaps made with heavy components. They are not good for your skin because they may rid your skin of oil, leaving it dry. Instead, select soaps and cleansers that will be mild to your skin.

Avoid long baths: Long stay in the bathroom can remove the skin oil that gives your skin its glow. Don’t stay too long in the bathroom and use warm instead of hot water regularly.

Shave carefully: Before shaving, make sure you apply shaving lotions and cream to protect the skin. Endeavour to shave in the direction of hair growth and not against it.

5 precious tips.

4. Get enough sleep

Getting the right amount of sleep helps to manage body stress and reduces skin lagging. It is good practice to, at least, sleep for 4 to 6 hours every day to reduce stress. To retain skin glow and beauty, you might need at least 8 hours of undisturbed sleep.

Have sufficient sleep time, put limits to your to-do list, and make time to do the things you enjoy. You will get more dramatic results than you expect with better healthy skin.

Don’t forget to regularly keep your bed sheets and pillowcases clean to prevent grease and oil build-up that can irritate your skin.

5. Exercise

Not only will exercise keep you fit and strong; it can also provide a relaxing and soothing overall experience to your body. Exercise helps to circulate the blood and vital nutrients in your body properly, even reaching the skin.

Because of this, your skin will not be starved of the essential nutrients and oxygen that it requires. After your exercise sections, endeavour to take your bath to remove sweat beads that will cling to your skin.

5 precious tips.


Follow these steps religiously and watch your skin transform to your dream tone. Remember to get skincare products that are consistent with your skin type for your individual needs to help you get better healthy skin.

Whether you want to detoxify, oxygenate, hydrate, purify your skin or reduce puffiness, you can consult with a dermatologist for proper guidance.

5 precious tips.

10 Various ways to do weight loss for best results.

10 Various ways to do weight loss.

10 various ways to do weight loss.

While there are various ways to do weight loss, doing it the smart way is a better option. That is to say, your approach to weight loss might be the reason it is not paying off.

In addition to doing it the smart way, you also need to ensure that your approach is healthy. This is important so that you don’t end up doing yourself more harm than good. This article will expose you to various safe and effective ways to achieve weight loss without any hassles.

1. Don’t skip breakfast.

Most often, people think that skipping breakfast is a great and quick way to lose weight. Well, that may have an atom of truth but however, skipping breakfast can make you miss out on essential nutrients.

You could also feel more hungry within the day and may end up taking more snacks, and you know, junk might not be so good for your health.

2. Cut down on calories and sugar.

High-calorie and sweetened foods are very effective options if you need to add weight. Adversely, a reduced intake of these kinds of foods can also go a long way to help you lose weight.

While you may not completely avoid these foods because your body needs them, you can control how you take them in. Examples of foods with high-calorie and sugar content include:

Soft drinks
Candy bars

You can opt for low-calorie foods like grains, vegetables, proteins, etc. You can also keep track of your calorie intake using an online calorie calculator like MyFitnessPal, Lose It! App or even SparkPeople.

3. Eat more proteins

A recommended amount of protein intake is vital to preserving your health, body weight, and appetite. They can also help you control your cravings for food and snacks.

Healthy protein sources include:

Whole eggs with the yolk.
Plant-based protein: legumes, beans, tofu, tempeh, etc.
Fish and seafood: shrimp, salmon, trout, etc.
Meat: fish, chicken, pork, lamb, etc.
Milk and milk products.

10 various ways.

4. Start a weight loss program.

Exercise is a super way to burn excess calories that you cannot lose through diet alone. Exercises do not just help you burn calories, they also help you stay fit and healthy. You can start with simple walks or jogs and go to more intense ones like weight lifts.

These days, you do not necessarily need a coach or register in a gym to get started. There are many weight loss apps you can take advantage of.

However, fitness coaches or gym instructors are also important because they help you with the motivation you need to be consistent. And, consistency is a vital key if you must achieve success in weight loss through exercises.

10 various ways.

5. Increase your fruits and vegetable intake.

Fruits and vegetables are low in fat and calories, and high in fibre. High-fibre foods are very effective for weight loss. Fruits and veggies also contain a lot of vitamins and minerals.

Some recommended low carb and leafy green vegetables are:

Brussels sprouts

6. Eat healthy fats.

Fats can make you add weight, but on the other hand, eating healthy fats helps you lose weight. Healthy fats like avocado oil and olive oil can be great additions to your diet plan.

You should moderate your intake of butter and coconut oil because they have high saturated fat content.

10 various ways.

7. Stick to whole grains

Whole grains increase calorie loss. They reduce the number of calories retained during digestion while speeding up metabolism at the same time.

Effective bowel movement, in turn, helps you lose weight. Examples of whole grains are rice, oats, barley, and wheat.

8. Eat in little portions

Eating in smaller portions can help you lose weight quickly by helping your body digest foods faster. While you can still maintain your food quantity, you can break them down into smaller portions.

Eating large quantities of food at once can slow down the digestion process, thereby making you gain weight easily. Also, don’t eat food (especially heavy foods) late at night.

9. Drink more water

The claim that drinking water helps you with weight loss is actually true in some way. This works exceptionally when you drink water before meals and when you use it to replace other high-calorie and high-sugar beverages. Water enhances bowel movement, thus aiding digestion.

Drinking 0.5 litres of water will likely increase the number of calories you burn by 24-30% for an hour after.

10 various ways.

10. Get enough sleep

Poor sleep can make you gain extra weight. Getting enough sleep can be an extra step to your weight loss adventure.
How Fast Can You Lose Weight?
Most times, when people take up a weight loss challenge, they set short periods because they can’t wait to see the effect.

While this is not a bad idea, it can be dangerous to health. Putting excessive pressure on your body can weaken the bones, muscles and make you lose water in place of fat.

Experts say it’s best to lose weight gradually. You should plan for 1-2 pounds per week. Go with what your body can take at a time and over time.

Bottom line.

With these various ways to do weight loss, you can be sure of an impressive outcome, but that is if you will stick to them. You also need patience as the result might not show as soon as you start. So you can start now.

10 various ways.

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health tip to remember
The best gift you can give your family is healthy you.
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