Health - Page 2

Signs of Work Stress and How to Deal with It


Your body might already be showing the first signs of work stress. Unfortunately, it has become common to dismiss these as a natural and normal aspect of having a job.

Being under chronic work pressure can not only interfere with your ability to perform your job well, but also harm your health in the long run.

In fact, prolonged job stress can impact both your physical and mental well-being, just as smoking or lack of exercise does. Monitoring your work habits will ensure that you are not prioritizing your wok over your health.

What Causes Work Stress

The American Institute of Stress points out that these are the four main reasons that cause work pressure:

  • Workload – 46%.
  • Interpersonal issues – 28%.
  • Juggling work and personal life – 20%.
  • Lack of job security – 6%.

That said, every workplace is different, and each individual might respond to the pressure of their job differently. For instance, for some students, essay writing might be a task they enjoy. On the other hand, others might be anxious about meeting the deadlines and use a reliable essay service such as EssayWritingService to help them through their academic journey.

The same is applicable to working professionals. What might be easy to handle for some might be a challenging task for others. However, the earlier you recognize the signs of work stress, the easier it will become for you to do something about it.

Signs of Work Stress

The first step in combating work stress is understanding how it is affecting you. Below are some of the common indicators that you are dealing with a highly stressful work environment.

Changes in How you Act or Feel at Work

  • Tendency to take time off work.
  • Leaving for work later.
  • Lack of motivation or commitment.
  • Being withdrawn or losing focus at work.
  • Emotional reactions such as being extra sensitive or aggressive.
  • Diminished creativity.
  • Issues with coworkers.
  • Lower tolerance level or impatience.

Physical Symptoms

  • Chronic headaches.
  • Muscular tension.
  • Gastrointestinal problems – such as diarrhea or constipation.
  • Dermatological issues.

Psychological Symptoms

  • Anxiety, depression or other mental health
  • Pessimistic outlook.
  • Being unable to cope with work demands.
  • Cognitive difficulties.

As you can see, such issues can keep your defenses on high alert and even lead to high blood pressure, chronic pain, and affect your immune system.

If you find yourself experiencing these signs, it is time to take swift actions.

How to Deal with Work Stress

The first step to deal with work stress is to identify what is causing it. Once you know which areas of your job make you unhappy, you will be able to have better control over how you tackle it.

Get Up and Move

Exercise can do wonders to your stress, especially if you can commit to it regularly. Aerobic activity elevates your heart rate, which can lift up your mood instantly, thus leaving you with increased energy and sharpened focus.

If you have the time, use your breaks at work to do a quick stroll around the block. You can even fit a quick run during your lunch breaks.

In the worst scenario, try to get up from your desk and move around while at work. This will allow you to break up your work mode and help you regain your focus.

Practice Mindfulness

This simply means that you need to pay attention to what is happening around you and bring your attention to the present.

In other words, we naturally worry over future projects or deadlines and let it engulf your thought process. At times, you might need to pull yourself back to reality.

You can do some calming breathing exercises or quick meditation without even having to leave your desk. Take a minute of break frequently to identify the sounds around you, relax your muscles, and reboot your mind.

Get Enough Sleep

It might seem contradictory to ask you to get enough sleep when your stress might be stopping you from it. One way to tackle this is to make sure that you build a night routine that helps you calm your mind before you go to bed.

If you didn’t know this already, using a phone or tablet will only strain your eyes, which can make it difficult to fall asleep. Instead, stop using any electronic devices that emit light for a while before your bedtime.

Once you have built a regular sleep schedule, you will find it easier to fall asleep at the same time of the day.

Make Wise Food Choices

Low blood sugar can only make your anxiety and irritability worse. On the other hand, if you eat too much junk food, it can also make you feel lethargic. Preparing a healthy meal can be one of the ways that help you work through stressful days.

Eat small and frequent meals that will help your body maintain blood sugar and help keep your energy up.


It is indeed possible that you are not fully aware of what your stress response is while you are actually working. You might be caught up with the demands without realizing the toll it is having on both your mental and physical well-being.

Although you cannot change your work environment in one day, the steps we mentioned here can help you take care of yourself before it disrupts other aspects of your life.

What’s the difference between Memory Care and Assisted Living?

Both memory care and assisted living services are communities dedicated to the adults and seniors, who are usually retired, but their families are too busy and not skilled to take care of them. But, surely there is a huge difference between them.

At the very beginning of this article, we want to pay respects to all the families that can make a decision like that, recognizing the needs of their beloved members who struggle with different diseases, and severe memory loss. You are all great, and you did the right thing, easing their lives. There is nothing better than a skilled staff taking care of some particular health issues, because they will do it better than you anyway, but you still can visit your parents or grandparents at these facilities, and spend the needed time with them.

And now, let’s see the difference between these two types of institutions or private residences, dedicated to elder members of our families:

Memory Care

This is an option for those who are unable to take care of themselves and need professional help. Most of the clients in memory care centers are elder people who suffer from dementia or Alzheimer’s, or any other disease or condition that requires regular medical attention, and access to treatment. These centers provide 24/7 support for their clients in need.

Sometimes it becomes too difficult for the family to take care of the person who suffers some disease, especially dementia, and these facilities and the staff are specialized in taking care of the people who have memory issues. The program is well-structured, and there is always a professional in every shift who is taking care of the most critical patients. Also, there is a medical staff who works with those who have mild or severe dementia and Alzheimer’s symptoms, to help them recover their memories, or connecting the dots from their life, staying aware and reasonable during their stay there.

Most of the time, it’s a lifetime solution for many families. In extreme cases, the patients start a new life there and don’t even recognize their families, which is very difficult, but they surely need professional care instead of staying at home and silently waiting for their death.

Leaving a loved family member there is a challenging and difficult decision. But, according to, it’s the best choice you can make, because you can be sure there is always someone who takes care of them like they are their family. And the best thing is that they can make new friends there, and never be bored or alone.  We are sure it’s an important decision for your family, but you have to do what’s best for the family member who needs this type of help and support.

Assisted living

It’s a group residence for the people, mostly older adults, who are generally independent but still have some special needs and requirements that should be done by a skilled and educated medical staff. In these facilities, they are communicating between themselves, the families can come often to spend time with them, and they make friends for a lifetime since that’s the point of these services.

There are ethical questions too, especially for the families who let these people live in assisted living residence, but if they spend too much time alone, but still can’t do all the tasks at home that ensure independent living, this one is a great choice for both of them. The difference between this type of living and memory care is that these people are completely aware of their condition, and sometimes they are those who are making this decision.

Don’t mix these two things with nursing home

Source:nursing home

A nursing home is an institution where older adults can spend the rest of their lives. They are also known as long-term care homes, and the people who live there don’t necessarily need medical help. The main difference is the service they provide. In the memory care and assisted living facilities the clients have health issues, especially age-related ones.

Surely, they are similar, but healthier and aware people shouldn’t be in the same institution as those who have some health issues. Another similar thing is the educated medical staff, who is working with them, to help to accomplish the daily tasks. Also, there is always a doctor available, since older people need medical assistance more often than young adults.

How to choose the best facility for our beloved ones?

The reliable homes are approved by the local authorities since they need to have a license to work. That means, there can always be regular checkups and control over the quality of the service. You can ask their doctor to recommend a home or residence, or just explore the situation by yourself. Most of them are open to let the families see the facilities before they bring the older family members. It’s also important to compare the prices and see what you get for the amount you pay.

Also, check if they prepare homemade food, or they are buying pre-ready meals. It’s very important for older people to eat quality food and have the needed comfort.

You have the full right to ask every question that you think is important, including how they provide the help, how much does it cost for one month, can you get a discount if you pay for a whole year in advance, and how they respond in a case of emergency. Also, ask if they have additional activities for their spare time. Your parents or grandparents will probably spend the rest of their life there, and you surely want to let them have the most comfortable days, full of care, a loving environment, great nature surroundings, and a lot of new friends there.

Now you know the difference between these two types of facilities and the care and service they provide. You have plenty of options, but you have to choose them nicely and carefully, so you can be sure your loved family members will have a great time there.

5 Essential Vitamins and Supplements to Balance Hormones


There is a connection between gut health and balanced hormones. Probiotics are healthy bacteria that regulate the production of hormones. That is why they are known for maintaining a healthy balance of hormones in the human body.

To maintain the level of probiotics you would need to use probiotic-rich food like kimchi, yogurt, kefir, kombucha, also some certain kind of cheese like mozzarella. These foods vary from region to region and what you like the most. So you always have plenty of choices to choose from. Therefore, do not avoid eating such delicious foods to make yourself healthy.


Magnesium plays a crucial role and is involved in hundreds of biochemical reactions in your body. It can lower your blood pressure, reduce insulin resistance, strengthen your Bone Health and maintain the health of muscles including the heart, improves brain function. It helps to calm your central nervous system and get better sleep. All these factors contribute to better hormonal balance.

Magnesium is available in various forms including supplementary medicines and in spray forms. However, taking medicines makes you look like a patient and you do not feel good. Therefore, it is best to have food that provides the nutrient. Eating healthy and magnesium-rich foods is better than taking medicines.

The foods that have a high concentration of magnesium include leafy green veggies like spinach. Moreover, seeds of chia, flax, and pumpkin also contain magnesium. Thus, eating these seeds will reduce any such deficiency from your body.

However, this is not all. If you do not like green vegetables and seeds, you can try out legumes. Black beans, lentils, and also chickpeas have high quantities of magnesium. Similarly, avocado also reduces magnesium deficiency in your body. And there is no limit to using avocados. You can take it as a spread or eat it in a salad. However, you want. Thus, you got plenty of food options to choose from. That is why there is no excuse left for you to show magnesium deficiency unless your body does not absorb it because of some medical condition. So do eat a healthy diet and remain healthy.

But wait,

There is another yummy treat that can deal with your nutrient deficiency. It is dark chocolate. You can reduce your cravings and become healthy. Furthermore, dark chocolate is also a rich source of antioxidants that improves your overall health.

Omega-3 fatty acids reduce inflammation, fight autoimmune diseases and anxiety. Although there are various supplements, what could be better than natural foods? Supplements are just artificial things that will provide only a certain quantity. However, eating healthy will improve your lifestyle, you will stay in a good health merely by enjoying food.

You would need to use more herbs and spices like turmeric. Drinking a glass of turmeric milk will bring a miraculous effect. Therefore, it is commonly known as a gold drink. Likewise, you can take high-quality fish oil. However, there are a lot more options for you to choose from.

These include;

  • Fatty Fish and other seafood (salmon, mackerel, tuna, herring, and sardines)
  • Nuts and seeds (such as flaxseed, chia seeds, and walnuts)
  • Plant oils (such as flaxseed oil, soybean oil, and canola oil)
  • Fortified foods (such as certain brands of eggs, yogurt, juices, milk, soy beverages, and infant formulas)

Vitamin D3

Vitamin D is a hormone that is always in communication with other hormones. It helps to reduce inflammation levels and balance all hormones. However, despite the excessive availability, usually people suffer from vitamin D deficiency. The reasons for this deficiency vary from person to person.

The best source of Vitamin D is Sunshine, so don’t avoid that joy to have rest taking sunbathes. But it’s very difficult to get 5000 IU of it. You cannot spend all day sitting in the sunlight. Moreover, the best time for vitamin D enriched sunbath is in the morning and evening when the rays are light.

So in this case you can also take the Vitamin D3 supplement. Take it with your fattiest meal of the day or together with fish oil.

However, if you want to avoid taking pills, you can enjoy plenty of foods. For example, eggs and milk provide vitamin D3. Especially the egg yolk. So you can take eggs for the breakfast and take a sunbathe. Or you can make sure that your morning routine starts from doing some exercise. During dawn and dusk, the sunlight is highly rich in vitamin D. Thus, you will be able to enjoy the sunrise and sunset while your body is healing itself.

Liver-Enhancing Nutrients

The liver keeps in balance sex hormones, cortisone, thyroid hormone, and several adrenal hormones. It removes the excess from the body. Take the following meals and supplements to improve and support your body in producing liver such as turmeric, vitamin C, alpha-lipoic acid, red meat, broccoli, Brussels sprouts, spinach, and tomatoes

All the above-mentioned vitamins can be found in

Lifestyle Tips to Keep Your Hormones in Balance

Adaptogenic Herbs

These types of herbs promote balance in the body. In particular adaptogenic herbs help the body reduce the level of stress and fight against it. It boosts immune function. Check the list below

  • Ashwagandha
  • Reishi Mushroom
  • Tulsi Tea
  • Maca
  • Siberian Ginseng
  • Matcha Green Tea
  • etc.

Good Sleep

Melatonin is the main hormone responsible for good sleep. In case of insomnia, poor sleep you will experience hormonal imbalance, as your body will fail to produce more hormones, recharge itself and make cleansing. Make sure you avoid using your telephone, watching TV or dealing with any kind of screen light. Keep your room dark. The air should always be fresh. Create a comfortable environment for you to have rest and fall asleep.

Food and diet

Eat enough protein. It decreases the feeling of hunger by decreasing the “hunger hormone” level -ghrelin. Use nutrient-dense foods so that your body can produce energy to perform its job properly. Remember you are what you eat! Your body constantly needs your help. The food you eat directly contributes to the level of hormones in your body and their balance. Use carbohydrates and healthy fats. Here is a small list of food you need to focus on:

  • leafy greens
  • colored vegetables
  • herbs and spices
  • beans and legumes
  • wild-caught seafood
  • organic grass-fed lean meat
  • cruciferous vegetables

Exercise Regularly

Without exercising you will not succeed in keeping your hormones in balance. It reduces stress, mood swings, helps you to fall asleep better, and keeps your body energized. Regular exercise keeps the insulin level in control. With this, you decrease the chances of heart disease, diabetes, cancer, and inflammation. Another hormone you keep in balance by physical activity is the muscle-maintaining hormone.

Avoid using hormonal birth control

Strongly consider going off of hormonal birth control and replace them with hormone-free methods. The birth control pill raises estrogen levels and this is very dangerous. It may cause cancer, breast tenderness, weight gain, heart attack, stroke, migraines and etc.. It’s very easy to switch to hormone-free birth control due to the many options available nowadays.

Avoid Sugar and Refined Carbs

Most people avoid using sugar trying to lose weight. But the impact of sugar goes far beyond and has a very bad impact on your body. The core reason is that too much sugar can lead to insulin resistance. Imbalanced levels of glucose may lead to numerous health issues. Simply avoid sugar, eat healthily and you will see small changes every day.

Drink Green Tea

It is one of the healthiest things in the world. Green tea reduces stress, contains antioxidants known as epigallocatechin gallate (EGCG) which has a strong impact on your health. You may drink up to 3 cups a day.

Final notes

Unfortunately, we are surrounded by tons of chemicals in our daily routine while eating, drinking, and breathing.

Beauty products consist of hormone disruptors. In the kitchen besides the food filled with hormones, we use plastics as containers, water bottles, plastic bags… It’s very difficult to keep always healthy habits, but reducing its quantity in our daily life will significantly increase our health condition. Discover new food, healthy food, amazing seeds, and herbs. Start exercising and keep your body fit. Each day you will see a difference. Stay safe and hydrated, you have only this life to enjoy!

Why is Medical Billing and Coding Career Continue To Be in High Demand?


Are you interested in seeking employment in the healthcare industry but don’t have a  medical degree? If that’s the case, then you can pursue your dreams by stepping into medical billing and coding career.

As the US healthcare industry has become one of the fastest-growing industries for job seekers. The future for professional billers and coders looks bright.  Even if you have no interest in medicine or patients’ care, you can still contribute to the industry by pursuing your career in the fields of coding and billing.

Both fields fulfil an important administrative function within the medical industry. No doubt careers in both fields didn’t even exist a few decades ago. But is now a crucial part of the administration of any medical practice.

Moreover, it has been estimated that medical billing and coding jobs are projected to increase at a faster-than-average rate of 8 per cent through 2028.

What are the Responsibilities of Billers and Coders?

Before discussing further details about medical billing and coding career, let’s have a look at the responsibilities of billers and coders.

Medical coding classifies patients’ diagnosis, symptoms,  healthcare procedures and treatments in a way that both medical practitioners and insurance companies can understand.

Similarly,  medical coders are responsible to extract information from clinical documents to translate it into universal medical alphanumeric codes. So, they play a significant role in health information management.

Moreover, medical coders must possess in-depth knowledge about the following codes:

  • Current Procedural Terminology (CPT)
  • International Classification of Diseases (ICD-10)
  • Healthcare Common Procedure Coding System (HCPCS)

Meanwhile, medical billers use these codes to prepare medical claims. They are responsible to file insurance claims, follow up with payers, denial management etc. they stick to the claims until physicians get paid.

Training to Start Medical Billing Coding Career

In order to begin a medical billing and coding career, you need to earn a high school diploma or medical coding certificate which may be completed in between 6 to 12 months.

Additionally, there are also opportunities working in the advanced Health Information Technician and Health Information Management. That takes on a more holistic view of health information and medical recordkeeping technology. You can also get professional training at community colleges, technical schools and commercial schools.

Where Do Coders and Billers Work?

In addition to hospitals, billing and coding career can be pursued in a wider variety of settings including:

  • Physician’s clinics.
  • Healthcare consulting services.
  • Educational institutions.
  • Insurance agencies.
  • Law firms.
  • Government agencies.

Why is Medical Billing and Coding Career in High Demand?

Here are the following reasons that the coding and billing jobs will witness a surge in upcoming years.

1. Healthcare is expected to be a growth industry

The latest changes in the healthcare industry have made medical billing and coding extremely complicated. Therefore, medical practitioners don’t rely on inexperienced staff. So they prefer to hire certified billers and coders to boost the productivity of their medical businesses.

Moreover, the requirements to follow the international standards to prepare the medical claims, changing insurance policies have paved a way for a bright billing and coding career.  So, professional billers and coders are in high demand in the US, and that trend is expected to continue.

2. Switch to ICD-10

As medical billing and coding are complicated procedures. And it has been observed that due to complexities, medical practitioners only hand over their claims management in hands of certified billers and coders.

This implies that the demand for these experts have been increasing and healthcare practices offer every possible bonus to retain the ones they already employ.

Moreover, the switch to the ICD-10 coding standard has made the shortage more acute. This new coding standard, ICD-10, provides in-depth details about diagnosis, treatments with more than 87000 codes.

This transition is expected to significantly brighten the medical coding and billing career. Healthcare facilities are expected to increase the hiring of medical billing and coding specialists significantly in upcoming years.

3. Regulatory Changes

The requirements of federal laws including, HIPAA and the Affordable Care Act (ACA) made it crucial to acquire the assistance of experts to keep the revenue cycle management compliant. Which has ultimately increased the demand for experienced billers and coders.

In addition to this, the rising number of medical frauds have also become a major reason behind hiring professional and reliable medical coders and billers. Because certified coders make sure that there are no coding errors that can lead to healthcare abuse and frauds. So the trend of hiring billers and coders will witness a surge in the future.

Why Should You Choose Medical Coding As a Career?

Are you curious to know more about the medical billing and coding career? Read out the following advantages of choosing this career path:

  • Stable income.
  • In-Demand Career: Medical Coding is a growing career in the rapidly expanding healthcare industry. As the population ages, the billing and coding career in the healthcare industry will encounter increasing demand.
  • Flexible Work Environment: Medical Coding provides you with choices. You can easily work full or part-time, and you may even be able to work out of the office i.e work from remote locations.

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Is Running in Cold Weather Healthy For you – 2021 Guide

Running is probably one of the most feel-good exercises out there. The amount of stamina you can get out of this exercise cannot be achieved with anything else. Sure, push-ups, lifting weight, pull-ups, and chin-ups might be great for your strength, but they will never improve your stamina to a level like running would.

However, when the weather starts getting colder during the winter season when the air is dry and the chances of rain or snow are high, the motivation to go out for a run is almost non-existent. Getting yourself out of the comfort of your warm home is difficult. You give yourself various excuses not to go out.

But, the reality is that once you start warming up, you won’t even feel the snow or the cold. Believe it or not, but running in cold weather can actually be better for you. It might feel like the movement of your body is simpler and easier, your metabolism is working faster and the possibility of experiencing a bunch of other benefits.

How to stay warm and safe


Before we start explaining the benefits of running in cold weather, we should first give you a guide on how to stay warm and safe too.

Warm-up exercises


Most sport/exercise-related injuries happen when a person is not properly warmed up. Your elbows, knees and other joints in your hand and feet are still stiff. So, before you start running, you should do some stretching,jumping jacks, a couple of push-ups and you will be ready to go.

Dress appropriately


You can’t leave your house for a run with a pair of shorts and a shirt like you used to do. You will need a few layers of clothing to ensure that you don’t freeze. Cold weather is something that you should take seriously. Once you have warmed up, and have made a couple of runs around the neighborhood, you can’t start taking off layers of your clothing to let your body breathe a bit. You should check LEAPFIT to find a proper set of running clothes.

Running shoes


Keeping your feet comfortable, warm and your joints protected is very important. You will need a pair of sneakers that are light enough and ones with a nice grip on the bottom of the sole. Roads and gravel can be quite slippery, especially if the temperature is below freezing. Slipping and hurting yourself because of a bad pair of shoes is not something that you would want to happen to you.

Now that we got through some of the ways to keep yourself warm and safe, here are the benefits of running in cold weather.

Burning more fat


How could the temperature of the atmosphere outside have such a huge impact on your body? We admit that it sounds weird, but it is true. The fat inside of the human body is not just one type of mass, but it is actually several different types. Currently we different three different cells: white, brown and visceral.

The type of fat that causes health problems and that we want to get rid of is the white one. These white and large cells are usually stored between and around the organs. Of course, this type of fat is good for your health, but too much of it can be dangerous to your health.

When you start exposing and exercising in the cold outside, the white fat inside of your body is turning into brown. The brown type is what helps us stay warm and it helps the body to burn calories. So, the colder outside and the more you exercise, the more white fat you are removing out of your body. You will quickly start noticing a change in your body’s shape and you will look a lot fitter than you used to.

Less stress on the body


Have you ever tried running during the summer days under the scorching hot sun? If you haven’t then don’t try to do that, because an excessive amount of heat to your body can be seriously dangerous. Overheating or dehydrating is not something that you would want to happen to you while you are outside running.

When exercising, the speed of the heart’s pumping increases, the blood vessels in the start to widen, exposing more blood to the skin. This is the reason why your body gets so warm when working out. The more blood the heart pumps to the skin and muscles, the more you will be able to endure. You are stronger and faster during these moments.

However, all of this excess heat has to be released somehow which is why you start sweating. The more you work out, the more you will start sweating.

If you go outside on a run during the hot summer days, you will have a much harder time cooling down which is why your stamina is not as high as it was just a couple of months ago during the spring days.

This is why cold is the ideal type of weather. The cold air will help you cool down while running, keeping your body’s temperature at a perfect level at all times, giving you the ability to perform much better than you would in hotter weather.

You’ll spend less time at home


Many studies have shown that people during the winter days have a lot less motivation to get out of the home. Of course, you will still have to go to school, college or work, but the number of social interactions outside of your obligatory tasks is considerably reduced. Less sun, cloudy weather, grey lighting looks depressing which is why we feel a bit depressed during this time.

Such sad times can lead people to stay at home and eat more. So, if you do not want to ruin the progress you have achieved during the summer and autumn days, you should start running in the cold. It will make you feel lively and you will have a good reason to get out of the comfort of your home.

8 Tips To Lose Weight In The Office

Losing extra weight has never been easy, especially if you don’t have enough time for it. People who work a lot, usually struggle with incorporating the workouts in their tight schedules, so for them, losing weight is as hard as it gets. However, just because you don’t have the time to work out, does not mean you can lose weight. There are several ways in which you can regulate your body weight and stay lean even if you’re not active as much as you’d like to be. To prove that to you, today, we’re going to give you a few tips on how to lose weight even when you’re in the office.

1. Stay Hydrated

Water is our best friend. Staying hydrated keeps you healthy – there’s no way around it. Making sure you drink enough water throughout the day will most definitely change your life for the better. Even though there is no direct correlation between drinking water and losing weight, meaning, a glass of water won’t burn your fat, drinking water can mimic the feeling of being full, therefore, you won’t feel hungry and you won’t snack as often. As you can probably guess, not snacking will definitely impact your body weight. In addition to that, drinking water instead of sodas or energy drinks will also lower your calorie intake, which directly translates into losing body mass.

2. Take The Stairs

Pretty much every single office building has a staircase. However, they have elevators as well. Given the fact that most of us are lazy to walk up two or three flights of stairs, we take the elevator to our floor – day in and day out. However, walking up the stairs a few times a day can help you burn some of those calories you’ve eaten today and we all know what burning calories mean. It means losing weight. So, don’t take the elevator, spend 10-minutes each day walking up and down the stairs and sooner, rather than later, you’ll see some positive results. They are a great workout for your legs and glutes, so you might even see some ‘gains’ once time passes.

3. Don’t Stop By The Vending Machine

Most offices have their own kitchen or a cafeteria and more often than not, inside that cafeteria, there is a vending machine or two. First of all, don’t spend your hard-earned money on overpriced candy – it’s a rip-off. Don’t give your money back to your employer. Secondly and more importantly, don’t feast on unnecessary carbs. There’s nothing beneficial from eating a candy bar – it’s just empty calories that will stick to your thighs and stomach. If you have a sweet tooth, this might be hard, but you have to try if you want to cut some weight.

4. Snack Healthy

If you do have to snack – do it the right way. Don’t eat chips or candy bars, instead, eat something healthy, something beneficial. There are a number of healthy, delicious snacks that are far better for you than a Snickers bar. Grab a handful of peanuts instead. You can bring your own snacks from home, you don’t have to buy them at work. Make a fruit salad, make a smoothie, eat some nuts like almonds or cashews. You’ll eat something healthy and delicious and you won’t fill your body with empty calories that will only make you gain weight.

5. Use Supplements

Supplements are a great addition to our diet. They can help us both lose and gain weight – depending on what you want to do. However, one thing you have to keep in mind is – supplements are supplements, they aren’t meal replacements. Don’t eat pills for breakfast thinking that it will be enough to get you through the day because it won’t. All that’s going to happen in the end is you’re going to end up hungry and you’re going to devour the first thing that lands on your plate and you’re not going to go anywhere. You’ll end up gaining weight, instead of losing it. So, before you decide on your supplements, make sure you read more about them, so you know exactly what you’re taking and what you can expect.

6. Prep Your Meals

Your diet is arguably the most important factor when it comes to losing weight. You are what you eat and that’s just the way it is. Don’t let anyone tell you any different. If you don’t watch what you eat, you’ll never lose weight. You could work out for two hours every day and still be overweight if you feast on junk funk and candy.

That’s why it’s important to prep your breakfast or lunch before going to work. It won’t take up a lot of your time, we promise. Most healthy meals can be made in less than 20 minutes. You can even do this on Sundays. Prep your healthy meals for the whole week in advancement and see the results. With a proper meal plan, you’ll lose a couple of pounds within a week – that’s a guarantee. Naturally, the rest of the journey won’t be as easy, but if your goal was only to lose a few extra pounds, you can do that by simply eating right.

7. Use Your Break Wisely

You have a couple of breaks during office hours – a few short ones and a big one in most cases. Well, when break time comes, don’t just sit around and scroll through Instagram. Go for a quick walk or if you have some fun to do at the office, like play table tennis – do that instead. You’ll move around a bit, burn a few calories and also, you won’t have the time to reach for the vending machine and grab your favourite candy bar.

8. Don’t Eat While You Work

Multitasking is great for saving time, we get it. However, eating and working simultaneously is not the right recipe for losing weight. Most likely, what will happen is, you’ll lose track of time and how much you’ve eaten and you’re just going to end up eating way too much. Step away from the work for 15 minutes and eat properly. You’ll have your lunch or breakfast breaks – use them to eat, not play around on your phone.

As you can see, there is more than a handful of ways to lose weight – even while at work. You just have to know what you’re doing. As you can clearly tell, it all comes down to what you eat. If you can’t draw up a good meal plan yourself, consult with a nutritionist and have them draw one up for you. It’s going to make a big difference before you know it and who knows – maybe you’ll even find some motivation to start working out and sculpting that perfect beach body you always wanted.

Answering the Top Lip Augmentations Questions


You’ll find that lip fillers are among the most trendy cosmetic treatments today. Lots of patients visit clinics all over the country to get bigger lips. And considering how good the results look, it’s really not that surprising.

In big cities like LA, NYC and Miami, there are many cosmetic centers that perform the filler based lip augmentation and they do it for some very reasonable prices nowadays. With the following questions, we received some useful information from Skinly Aesthetics, the Manhattan-based cosmetic center, specializing in all kinds of procedures, including lip fillers. You can read here for more details.

After reading this, we hope that you’ll have a much better understanding of what lip augmentations are and what they’re capable of. Many people have already seen some truly amazing outcomes as a result, so why should you fall behind this great trend?

1. Are lip fillers dangerous?

Before we get into any of the finer details of the treatment, we should first understand if there are any risks involved. Good news: there aren’t. Lip augmentations are among the safest treatments you can find in cosmetic centers. They only involve a few injections, making them minimally invasive.

Being a minimally-invasive procedure has several advantages, but safety is the biggest. Since you don’t have to worry about cuts, stitches or scars, this leaves very little room for any dangers or side-effects. And if you don’t trust our word, then consider the fact that lip filler enhancements are FDA approved.

2. What happens during the procedure?

Going back to what we previously said about “minimally-invasive,” all you can expect from the procedure are a few injections. This means that a single session of lip fillers could take around 30 minutes, often even less.

During the procedure you will be asked to sit back while the injections are administered. Before the injections, you will be given an anesthetic in the form of a numbing cream, to get rid of any negative sensations through the procedure. This means you won’t feel any pain, other than a very distant sting, but you would hardly call that “painful”.

3. How soon can I see the results?

Most hyaluronic filler-based treatments are very fast-acting. You’ll actually see a clear improvement in how plump your lips are immediately after you get the injections. The compound works fast and enhances the lips right on the spot.

However, this isn’t the ge’s final position or form. You’ll need to give it a couple of days for the medicine to completely settle. 3 days is a very short amount of time for any kind of cosmetic enhancements. That’s the power of dermal fillers and filler-based lip augmentation.

4. How long do the results last?

But who cares about the procedure being painless or how fast the results become visible if we don’t know how long they actually last. Why even bother with filler injections, when the outcome stays visible for only a couple of days?

With hyaluronic acid-based lip fillers, this isn’t the case. Once injected, you can expect the compound to stay there anywhere from half a year to 15 months. Needless to say this is a very long time and you’ll only have to get treated once a year at most if you want to have constantly plump lips.

5. What side-effects are there?

Naturally, as with any procedure, cosmetic or otherwise, you should expect some form of a reaction from your body. Since Hyaluronic acid is found in your body naturally, you won’t have to worry as much about allergic reactions.

Other than that, there are some cases of swelling, as you would expect. There’s some very light bruising in the injected area occasionally, as well as tenderness, which is a little more persistent. But you should expect all the side-effects to wear off on their own within the first week. After that, you’re free to live your life, but now with more plumpness and a much fuller appearance.

6. How natural do the results look?

The hyaluronic acid that is injected is a gel-like substance that can hold a ton of water. Once injected, it expands, but not to the point where it’s overboard in certain areas. Fortunately, lip fillers are injected in all the right places and just the perfect amount.

The compound expands only to the point where the lips look visibly more enhanced and plump, but doesn’t put their authentic appearance at risk. You’ll find that lips after being enhanced look as good as any pair of naturally plump ones do. It’s really hard to tell the difference between lips that have been treated and those that haven’t.

There’s really no reason to worry about the natural look of lip augmentation. You can be confident that the practitioners know all the little nuances of their craft which allows them to make some miraculous changes, without taking away from the natural beauty of your face.

7. What should I expect to pay for lip filler?

The pricing models for lip fillers vary from clinic to clinic. But there’s a general estimate of how much you’re going to be paying. Depending on how much compound is being used, you can expect to pay around $1000 in NYC.

This does sound a little pricey at first for someone coming from an average income household, which it sort of is. You’re not paying for lip fillers with pocket change, that’s for sure. But considering how much of a difference they make and how long they last, they’re a good long-term investment in your own appearance.

And while lips may seem like a trivial part of the body to spend so much money on enhancing, they’re really not. Other than the eyes, the lips are one of the most noticeable parts of the face. They’re expressive, constantly in motion and capture a lot of attention during conversations. So, having the plump lips you’ve always wanted can give you that extra bit of confidence you need at your next job interview or social gathering.

Don’t underestimate the power of lip augmentations. Try them out for yourself.

Your Ultimate Guide To Migraines

For those who have been fortunate enough not to have experienced migraines, you may think that it feels just like a headache, only a bit more painful. Whilst headaches are indeed a common symptom of migraines, their severity can be excruciating, not to mention the plethora of other symptoms that can occur with little warning. Whether you’re new to migraines, or have had migraines for a while but have up until now been using standard painkillers to help with relief, this article is your one-stop-shop for everything you need to know about migraines and how to treat them.

What Exactly Is A Migraine?

Migraines are a medical condition whereby pain is felt in the head, usually on one side but in some cases both sides of the head. This is the most common symptom, although there’s a number of symptoms and stages of a migraine that differ from the standard headache tendencies. The symptoms can unfortunately appear at any point in relationship to the painful period, making it difficult to prepare and plan.

Migraines are a commonly experienced issue, with 20% of women and 7% of men in the UK suffering from them. They don’t usually affect children, typically appearing in adulthood, and can be as frequent as every week to a couple of times per year. There is a similar range in terms of the duration that migraines last between individuals, ranging from a couple of hours to many days.

What Does A Migraine Feel Like?

As previously alluded to, the central telltale sign of a migraine is a throbbing headache, which can be debilitating. Where they deviate from normal headaches is in their development, as they go through 4 phases. These are known as the prodrome, the aura, the attack and the post-drome phases.


The first stage of a migraine, the prodrome causes slight changes in the body that seem out of place, and can be a warning sign that the painful head-throbbing phase is 1 to 2 days away. Symptoms include:

  • Being constipated
  • Having food cravings
  • A stiffness in the neck
  • Yawning frequently
  • Noticeable changes in mood, including positive moods
  • Greater levels of thirst and urinating


Occurring before or sometimes at the same time as the attack stage, this phase stirs up some unsettling symptoms, mainly focused on the nervous system. These last for around about an hour if you get them bad, and they include:

  • Changes in your vision, like bright streaks of light or seeing light shapes
  • Losing vision temporarily
  • Getting pins and needles in one body part
  • Feeling numb on only 1 side of the face or body
  • Difficulty speaking
  • Hearing sounds that aren’t there (auditory hallucinations)
  • Sudden muscles spasms


The attack or pain stage is when you’ll really start suffering from the pain inside the head. Left to its own devices, this can last between 4 hours and 3 days and can be particularly unpleasant, but appropriate treatment can significantly reduce this. Here, you may feel the following effects:

  • A really bad headache
  • Be overly sensitive to light and sound
  • Feel nauseous and vomit


The latter stage of a migraine in the post-drome phase, where you might feel confusion or generally just exhausted. Sometimes you miss this last phase and feel great that it’s now over, but it’s common for post-drome effects to go for up to a day. Be careful not to make sudden movements in the head or the headache might temporarily come back.

What Causes Migraines?

Whilst it is not entirely clear why migraines occur, they have been linked to your genes and environmental factors. Temporary chemical imbalances and changes in the width of your veins have also been linked to affecting migraines. It has been indicated by research that changes in serotonin levels – the chemical responsible for making us happy and sad – may contribute. Although we still have some ironing out to do in terms of getting to the bottom of what causes migraines, sufferers report a number of common triggers preceding the migraine, including:

  • Feeling stressed
  • Feeling tired
  • Eating certain foods like cheese or those high in salt
  • Missing meals
  • Being overly-stimulated by sounds that are loud
  • Using certain medication like vasodilators
  • Changes in estrogen levels in women
  • After exerting yourself physically

How to Stop A Migraine?

Although there isn’t a cure that will totally eliminate migraines, you can reduce the severity and longevity of the symptoms with appropriate treatment. Not all treatments are as effective for each individual, so it’s definitely worth trying a few options to know what best works for you. While standard over the counter painkillers can sometimes help compliment other medication, it won’t always solve the issue, so it’s vital not to think that taking more and more ibuprofen and paracetamol will eliminate the migraine, this is dangerous. You can however try these initially, and it’s key to take them as soon as you feel the migraine coming on for the best efficacy. One easy to do (if the scenario is right) method to help aid a migraine without or in conjunction with pain medication, is lying down in a room that’s dark and quiet. By removing yourself from anywhere where lights and sounds are too much, you can reduce these aggravations. If you’ve tried taking standard pain medication without success, or have tried before with no luck, then you will want to look towards a pain relief that’s more specifically tailored for tackling migraines (although for these, you do need to have a history of migraines and have been diagnosed before). These contain selective serotonin receptor agonists which are effective at easing cluster headaches, typical of migraines, achieving this by widening the brain’s blood vessels. This treatment can be found in an application method suitable for anyone, such as nasal spray, capsules, or tablets.

To learn more about the treatments for a migraine, and to discover which would be most appropriate for your individual case, visit the UKs popular online pharmacy Pharmica for everyone you need.