HERBS FOR HEALTH MANAGEMENT

Herbs are a foundational root in medicine and health treatments, dating back thousands of years throughout every culture around the world. Modern Western herbalism comes from ancient Egypt. The Greeks developed a comprehensive philosophy of herbal medicine by 100 BCE and the Romans built upon it to create a variety of medical practices, some of which are still used today.

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ALTERNATIVE MEDICINE IMPACTS PSYCHOLOGICAL HARDINESS

Psychological hardiness is an individual’s resistance to stress, anxiety and depression. It includes the ability to withstand grief and accept the loss of loved ones. Alternative medicine is a more popular term for health and wellness therapies that have typically not been part of conventional Western medical approaches but are often used along with conventional medicinal protocols.  Coping and dealing with stress in a positive manner play a major role in maintaining the balance needed for health and well-being.

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ALTERNATIVE REMEDIES FOR ANXIETY AND DEPRESSION

Interest in complimentary and alternative medicine (CAM) is increasing as consumers and health care professionals search for additional ways to treat anxiety, depression and other mental health disorders. Some of these remedies include:

St. John’s Wort.  More than 30 studies show it to be effective for treatment of mild forms of depression,…

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vegetable omelet instead of a meat and cheese one. Introducing new fruits and vegetables to children is a great way to promote healthier choices and food acceptance in their future.


4. CONTROL PORTION SIZES

Reducing portion sizes is a good way to manage weight. The Centers for Disease Control and Prevention recommends splitting entrées when eating out, eating healthy snacks before a meal and removing serving dishes from the table to reduce serving size (5). Choosing smaller plate sizes, eating from a bowl instead of a bag and turning off the TV while eating are additional strategies for portion control.


Putting these recommendations into action with your everyday eating habits can help cut overeating that might interfere with your goals.


Resources:


4 NUTRITION TIPS FOR WATCHING YOUR WEIGHT THIS HOLIDAY SEASON

overall daily intake. These include non-diet sodas, sweetened tea and flavored juice, sports, coffee or energy drinks. In a national survey conducted between 2005-2008, around 25 percent of participants said they consumed at least 200 calories from sugar-sweetened drinks. A study from Stookey et al. found replacing sugar-sweetened beverages with water reduced overall calorie consumption that was not replaced by additional food consumption. Cutting out extra calories from sugar-sweetened beverages is an evidence- based strategy to help you achieve your weight management goals in the upcoming year.


3. REACH FOR FRUITS AND VEGETABLES

Choosing fruits and vegetables over high-calorie options is a healthy and straightforward approach to weight management. The United States Department of Agriculture’s program Choose My Plate encourages the public to fill half their plates with fruits and vegetables. Increasing servings of fruits and vegetables will help reduce calorie consumption, aid weight management and improve the overall nutritional quality of your diet. Some options to make the veggie swap include having a second serving of vegetables instead of another dinner roll; replacing one side of your burger bun with lettuce; eating salad first at dinner; or trying a

As 2019 comes to a close, many people are making resolutions regarding weight loss and weight management for the new year. Trying a modern fad diet may seem to be an effective way to kickstart your goals, but there are easier, cheaper and safer ways to achieve and maintain a healthy body weight. Use these tips when approaching your health goals in 2020:


1. Watch the clock: AVOID EATING LATE AT NIGHT

Circadian means “around a day” in Latin. Our circadian rhythm refers to the various biological processes that automatically shift on or off around the clock (of about 24 hours). The most well-known circadian rhythms are our sleep/awake cycles, fluctuations in core body temperature and time- driven changes in blood pressure and heart rate. However, metabolism (your body’s management and use of energy) is also strongly influenced by circadian rhythms. The affect of circadian influence on metabolism is a coordinated response that is tuned for optimizing energy extraction during day-light hours and rest/repair during nighttime hours. This is the physiological reason eating late at night is ill-advised for anyone trying to lose weight or maintain weight loss. Avoid nighttime snack sessions and you will naturally increase the chances of achieving your weight-loss goals.


2. Skip the soda: CUT SUGAR-SWEETENED BEVERAGES

Consuming sugar-sweetened beverages adds calories to your