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Have Trouble Sleeping? You’re Probably Lacking These 5 Vitamins

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If you have trouble sleeping, you’re not alone. In fact, about one-third of adults report difficulty sleeping, according to the American Sleep Association. While there are many factors that can contribute to insomnia or difficulty sleeping, a lack of certain vitamins may be playing a role.

Vitamins play a crucial role in our bodies and have various functions, including supporting a healthy sleep-wake cycle. For example, vitamin B6 helps the body produce the sleep hormone melatonin, while vitamin D helps regulate the body’s sleep-wake cycle. Additionally, certain vitamins help reduce stress and anxiety, which can also contribute to difficulty sleeping.

So, if you’re having trouble sleeping, it may be worth considering whether you’re getting enough of these five key vitamins. Here’s what you need to know:
1. Vitamin D
Vitamin D is a crucial nutrient that our bodies need for many functions, including promoting healthy sleep. Our bodies naturally produce vitamin D when we’re exposed to sunlight, but many people don’t get enough sunlight due to factors like working indoors or living in areas with little sun exposure. In addition, our bodies have a harder time absorbing vitamin D as we age, which can make it difficult to get enough from food sources alone. Studies have shown that people with low vitamin D levels are more likely to experience poor sleep quality and even suffer from sleep disorders like sleep apnea.

To get more vitamin D, try to spend some time outdoors in the sunlight every day. Foods that are high in vitamin D include fatty fish like salmon and mackerel, egg yolks, and fortified foods like milk and cereal.

2. Vitamin B6

Vitamin B6 is an essential nutrient that helps our bodies produce important hormones like serotonin and melatonin, both of which are involved in regulating our sleep and wake cycles. Studies have shown that people with low levels of vitamin B6 are more likely to experience insomnia and other sleep disorders. Incorporating vitamin B6-rich foods into your diet can help boost your body’s production of these sleep-regulating hormones.

Foods that are high in vitamin B6 include chicken, turkey, fish, chickpeas, bananas, and fortified cereals. Vitamin B6 supplements are also available, but it’s generally best to get your vitamins from food sources whenever possible.

3. Magnesium 

Magnesium is an important mineral that our bodies need for many functions, including regulating our sleep and wake cycles. It helps our bodies produce the neurotransmitter GABA, which has a calming effect on the brain and can help promote relaxation and sleep. Studies have shown that people with low magnesium levels are more likely to experience insomnia and other sleep problems.

Foods that are high in magnesium include spinach, almonds, avocado, black beans, and dark chocolate. Magnesium supplements are also available, but it’s important to talk to your doctor before taking them, as they can interact with certain medications and cause side effects.

4. Iron 

Iron is an essential mineral that our bodies need to produce hemoglobin, a protein that helps transport oxygen to our cells. Low iron levels can lead to a variety of health problems, including fatigue and sleep disturbances. Women are especially at risk for iron deficiency, as they lose blood and iron during menstruation.

Foods that are high in iron include red meat, chicken, fish, lentils, spinach, and fortified cereals. Iron supplements are also available, but it’s important to talk to your doctor before taking them, as they can cause side effects and interact with certain medications.

5. Vitamin C 

Vitamin C is an important antioxidant that our bodies need for many functions, including promoting healthy sleep. It helps our bodies produce serotonin, a neurotransmitter that regulates our sleep and wake cycles. Studies have shown that people with low levels of vitamin C are more likely to experience sleep problems.

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20 Warning Signs that Cancer is Growing in Your Body

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Don’t rely on routine tests alone to protect you from cancer. It’s just as important to listen to your body and notice anything that’s different, odd, or unexplainable.

Here are some signs that are commonly overlooked:

1. Wheezing or shortness of breath
One of the first signs many lung cancer patients remember noticing is the inability to catch their breath.

2. Chronic cough or chest pain

Several types of cancer, including leukemia and lung tumors, can cause symptoms that mimic a bad cough or bronchitis. Some lung cancer patients report chest pain that extends up into the shoulder or down the arm.

Did you know that cancer cells thrive in acidity?Cancer cells thrive in an acidic environment but cease to exist in Alkaline environments.

3. Frequent fevers or infections

These can be signs of leukemia, a cancer of the blood cells that starts in the bone marrow. Leukemia causes the marrow to produce abnormal white blood cells, sapping your body’s infection-fighting capabilities.

4. Difficulty swallowing

Trouble swallowing is most commonly associated with esophageal or throat cancer, and is sometimes one of the first signs of lung cancer, too.

5. Swollen lymph nodes or lumps on the neck, underarm, or groin

Enlarged lymph nodes indicate changes in the lymphatic system, which can be a sign of cancer.

6. Excessive bruising or bleeding that doesn’t stop

This symptom usually suggests something abnormal happening with the platelets and red blood cells, which can be a sign of leukemia. Over time, leukemia cells crowd out red blood cells and platelets, impairing your blood’s ability to carry oxygen and clot.

7. Weakness and fatigue

Generalized fatigue and weakness is a symptom of so many different kinds of cancer that you’ll need to look at it in combination with other symptoms. But any time you feel exhausted without explanation and it doesn’t respond to getting more sleep, talk to your doctor.

8. Bloating or abdominal weight gain
Women diagnosed with ovarian cancer overwhelmingly report unexplained abdominal bloating that came on fairly suddenly and continued on and off over a long period of time.

9. Feeling full and unable to eat
This is another tip-off to ovarian cancer; women say they have no appetite and can’t eat, even when they haven’t eaten for some time.

10. Pelvic or abdominal pain
Pain and cramping in the pelvis and abdomen can go hand in hand with the bloating that often signals ovarian cancer. Leukemia can also cause abdominal pain resulting from an enlarged spleen.

11. Rectal bleeding or blood in stool
This is a common result of diagnosing colorectal cancer. Blood in the toilet alone is reason to call your doctor and schedule a colonoscopy.

12. Unexplained weight loss
Weight loss is an early sign of colon and other digestive cancers; it’s also a sign of cancer that’s spread to the liver, affecting your appetite and the ability of your body to rid itself of wastes.

13. Upset stomach or stomachache
Stomach cramps or frequent upset stomachs may indicate colorectal cancer.

14. A red, sore, or swollen breast
These symptoms can indicate inflammatory breast cancer. Call your doctor about any unexplained changes to your breasts.

15. Nipple changes
One of the most common changes women remember noticing before being diagnosed with breast cancer is a nipple that began to appear flattened, inverted, or turned sideways.

16. Unusually heavy or painful periods or bleeding between periods
Many women report this as the tip-off to endometrial or uterine cancer. Ask for a transvaginal ultrasound if you suspect something more than routine heavy periods.

17. Swelling of facial features
Some patients with lung cancer report noticing puffiness, swelling, or redness in the face. Small cell lung tumors commonly block blood vessels in the chest, preventing blood from flowing freely from your head and face.

18. A sore or skin lump that doesn’t heal, becomes crusty, or bleeds easily
Familiarize yourself with the different types of skin cancer — melanoma, basal cell carcinoma, and squamous cell carcinoma — and be vigilant about checking skin all over your body for odd-looking growths or spots.

19. Changes in nails
Unexplained changes to the fingernails can be a sign of several types of cancer. A brown or black streak or dot under the nail can indicate skin cancer, while newly discovered “clubbing”– enlargement of the ends of the fingers with nails that curve down over the tips — can be a sign of lung cancer. Pale or white nails can sometimes be a sign of liver cancer.

20. Pain in the back or lower right side
Many cancer patients say this was the first sign of liver cancer. Breast cancer is also often diagnosed via back pain, which can occur when a breast tumor presses backward into the chest, or when the cancer spreads to the spine or ribs.

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6 CLEAR WARNING SIGNS YOUR LIVER IS FULL OF TOXINS AND MAKING YOU FAT

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Our liver is one of the crucial organs when it comes to toxin elimination, which is especially important these days when our entire environment, the food we eat and the water we drink is loaded with chemicals and toxins. If we want our body to be able to eliminate toxins properly, we need to make sure the liver is functioning at its top level. If this isn’t so, the toxins will start accumulating in the liver and it will lead to a number of health problems and an accumulation of fat around the waist.

Fatty Liver Disease

Fatty liver disease is a disease that affect the liver and happens when there’s 5-10% more fat in your liver above the normal levels.

There are two types of liver diseases, alcoholic and non-alcoholic. The first type is, as the name suggests, connected to excess alcohol consumption, while the second type of liver disease happens as a result of elevated cholesterol levels and genetic factors.

What are the signs that your liver needs a detox?

Unexplained weight gain

If your liver isn’t functioning properly and the toxins start piling up in your body, there’s nothing you can do to prevent weight gain. You could be exercising, eating right and still the fat will start accumulating in your liver alongside the toxins.

Allergies

A well-functioning liver doesn’t allow allergens to enter the body as it releases antibodies to fight them. However, when the liver’s function is hindered it cannot do this properly which leads to allergy symptoms like headaches, itches, swelling and so on.

Chronic Fatigue

The toxic waste that accumulates in your liver can make you feel tired, cause muscle pain and mood swings which inevitably lead to depression.

Excess sweating

If your liver needs to clock it the extra hours to perform its function it becomes overworked, its function diminishes and it overheats. The heat travels throughout the body and makes you feel hot and you start sweating profusely.

Acne breakout

Liver malfunctioning can cause a hormonal imbalance which can lead to an acne breakout. If topical treatments aren’t working, your acne is caused by a malfunctioning liver which means you need to treat the liver accordingly.

Bad breath

Despite all the efforts you put in dental hygiene, you can’t seem to shake off that bad breath? It may be a liver problem that’s causing it so consult with your doctor and find out what’s wrong.

Treating a liver disorder

The most important thing when it comes to liver health is a healthy diet. Include more ginger, bananas, dandelion root and even livers in your diet and your condition should improve.

Try the following smoothie for better liver health:

Toss a banana, some Greek yogurt, ginger root, 2tbsp. peanut butter and a spoonful of dandelion root in a blender and pulse until smooth. Consume this smoothie twice a day and soon you’ll notice amazing improvements.

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One Month Before a Heart Attack, Your Body Will Warn You – Here are the 6 Signs

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Sadly, heart attacks are one of the most common injuries in the nation. It has been reported that your body will give warnings signs of a heart attack up to six months before it occurs. Have you experienced any of these symptoms? If so, you may need to schedule an appointment with your health care provider.

In the United States, heart disease is the leading cause of death. It can cause a variety of ailments that affect your heart. Some of these conditions include coronary artery disease, arrhythmia, and congenital heart defects.

You can improve your heart health by improving your diet, exercising, taking iron supplements, and increasing your omega-3 fatty acid intake through food sources or supplements. Meanwhile, watch for the following warning symptoms that your body may be prone to a heart attack.

SIGNS OF A HEART ATTACK

A heart attack can occur when the flow of blood and oxygen to a section of the heart becomes blocked. The heart muscle begins to die from the lack of oxygen. If the blood flow isn’t quickly restored, that area of the heart can die. If medical intervention does not immediately occur, the entire heart can die, leading, of course, to death.

HERE ARE SIX WARNING SIGNS TO WATCH FOR IF YOU ARE CONCERNED ABOUT THE POSSIBILITY OF HAVING A HEART ATTACK.

1. EXTREME FATIGUE

One early sign of a heart attack is extreme fatigue. Of course, fatigue is a normal feeling after engaging in physical activities or experiencing a long day. However, if you are constantly feeling fatigued and tired, you may need to schedule a check-up with your doctor to monitor the health of your heart.

It is not natural to get enough sleep, eat well, and not exhaust yourself physically, but still feel exhausted.

2. SLEEP DISTURBANCES

Another warning sign of a heart attack is a disturbance in your sleep habits. Your subconscious mind may be telling you that something is wrong. You may wake frequently, need to use the bathroom frequently during the night, or experience extreme thirst during the night. If you do not have a logical explanation for these sleep disturbances, see your doctor.

3. SHORTNESS OF BREATH

Experiencing shortness of breath can be a key warning sign that you are having heart issues. When your heart does not get enough oxygen, you can feel short of breath.

4. INDIGESTION

Another early warning sign of a heart attack is indigestion. It is not normal to always have a growling stomach. However, certain spicy and irritating foods can normally cause indigestion.

5. INCREASED ANXIETY

See your physician if you experienced increased levels of anxiety that do not have a ready explanation.

6. WEAK OR HEAVY ARMS

When your heart does not receive sufficient oxygen to function, it can send impulses to you spine. When this happens, the nerves that are interconnected between your heart, spine, and arms send impulses that cause pain in your arms. If you experience numbness in your arm, you may be having a heart attack.

Keeping watch for these early warning signs of a heart attack could save your life. Share this information with your loved ones to protect their heart, too!

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12 Facts About Farting You Probably Didn’t Know

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Burping, hiccups, and farting are bodily functions which make people laugh, get embarrassed, and even annoyed, farting in sleep is most common. The crown jewel on these is farting.

How much do you know about farts besides the fact that they sound and smell funny, and come out from the bum. These are some things you should know about them:

  • Men fart more than women.
  • The original meaning of fart if forth as wind from the anus. This word was coined in 1962.
  • An average person farts around 14 times a day.
  • Those 14 farts a day are enough to fill up a balloon.
  • This is not something to be embarrassed about as it means that you are healthy. A healthy digestive tract produces farts. If you are not farting at all go to the doctor.
  • Farts are made up of hydrogen sulfide that reduces mitochondrial damage. Smelling farts can be healthy, thus next time you fart take a nice deep breath and thank the person.
  • Female farts tend to be stinkier as females have higher concentration of hydrogen sulfide. Female farts are healthier to smell.
  • Farts go as fast as 10 ft/sec.
  • If you have very tight sphincter you will produce louder farts as they have smaller tighter area to squeeze out from.
  • Gum and soda make you fart more, thus if you know somebody who farts a lot and they drink a lot of soda and chewing gum, hide it from them.
  • Most of the farting happens at night when we sleep, farting in sleep.
  • Termites are animals which produce the most fart. Camels, zebras, sheep, cows, elephants, and dogs (especially labs and retrievers) follow next.

Hope you learned something facts that you didn’t know about farting.

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Don’t Consume It More Than 4 Days: This Mixture Will Help You Lose 4kg and 16cm Waist in Just 4 Days – Recipe

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Being overweight and obese is a big struggle. People who want to lose weight know how challenging it can be to shed the extra pounds. The internet has been overwhelmed with millions of diet plans and weight loss methods. All of them promise quick and effective results. Instead of using some harmful diets, which provide only temporary results, you should try the following drink. We decided to present you one of the most powerful methods, which can help you lose the extra pounds.

The following drinks should be consumed only 4 days. The results will be amazing. Moreover, you should combine this drink with regular physical exercise and a healthy diet. What’s more, it is made of some inexpensive and natural ingredients.

Weight Loss Drink:

Ingredients:

  • 8 glasses of water
  • teaspoon of grated ginger root
  • fresh mint leaves and 1 teaspoon of dried mint
  • medium-sized cucumber, peeled and cut into slices
  • medium-sized lemon cut into slices

Instructions:

  • First, take a large bowl and add all the ingredients in it.
  • Mix them well and leave it overnight to stay in the fridge
  • You should drink 4-5 glasses throughout the whole day.
  • Start drinking it in the morning before breakfast.
  • In just 2 days, you’ll start losing weight. In fact, you can use 1 pound after the first two days.
  • If you combine this drink will regular exercise, the results will be amazing.
  • You should consume this drink for 4 days and then, then take a 1-week break.
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5 warning signs of breast cancer that many women ignore

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Breast cancer affects 1 out of every 8 women in the USA. To successfully treat cancer, early detection is very important. It is highly necessary for women to know the signs of invasive breast cancer from its inception and seek medical help early instead of battling the latter stages of the disease.

1. New moles or change in an existing mole

Moles can be seen as an early indicator of breast cancer. Women with moles had a 13% risk of developing breast cancer than women with no moles on them.

2. Hoarse throat and persistent cough

If cancer from the breasts spreads to the lungs, it can lead to persistent coughing and hoarseness of the throat. According to statistics, about 60-70% of cancer patients, breast cancer metastasizes to the lungs, causing a dry cough and shortness of breath.

3. Irregular bowel or bladder movement

Breast cancer patients may experience a change in their hormones, leading to drying of the urethra and causes incontinence. This can cause leaking of urine when laughing, coughing, exercising and even sneezing. Also, these patients may have an urgent need to urinate and the urination takes longer than usual.

4. Tiredness and fatigue that cannot be explained

Most cancers include tiredness and fatigue. Cancer patients may feel tired even after a good night’s sleep. Also, they may experience depression and pain too.

The fatigue is not triggered by physical exhaustion but by a chemical imbalance in the body which is caused by cancer.

5. Unexplained pain in the back

8 out of 10 people can have back pain. Also, it has been discovered that breast cancer can be responsible for the irritating pain in the back.

The breast cancer patient feels pressure on the spine and ribs, including pain in the upper back. It may appear as if the pain is from the bones, which may also mean the breast cancer may have spread to the person’s bones.

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7 Signs That Show Your Body Needs Help

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The body is like a mechanism with many functions that work simultaneously. But, sometimes, the body can give us some signs that something is not working properly. Don’t ignore these signs, and ask for a professional help.

Here are 7 signs that indicate health problems and that your body needs help.

  • Fragile nails and hair

If your nails and hair are fragile, it can be a sign of Vitamin B deficiency. To make your hair and nails strong again, you just need to drink more milk and eat some nori seaweeds and mushrooms.

  • Rings that appear around the irises

If you are over 50, don’t worry, as the appearance of these rings are quite usual. But, if you are younger, the rings around the irises can be a sign for high cholesterol levels. If this is happening, you will have to consult a doctor.

  • Bleeding gums

If your gums start to bleed every time you brush your teeth, it means that you are deficient in vitamin C. Just try to consume more citrus fruits, spinach, green and red bell peppers, tomatoes, cabbage, cauliflower and broccoli. All these foods are great source of vitamin C.

  • Dry skin

If you suffer from dry skin, it might be a sign of vitamin E deficiency. To return the moisture to your skin, it is important to eat more oils, vegetables, nuts and fish.

  • Sudden cravings for sweet

If you suddenly crave something sweet, it means you are stressed, exhausted or depressed. Thus, the body is asking for glucose. If you want to avoid gaining weight, you should have some dark chocolate or honey instead of cakes and sweets.

  • Desire to eat ice

If you feel like you want to eat ice, then it might mean that you have anemia, or iron deficiency. Instead of eating ice, try to consume more beef, eggs, and molluscs. Nevertheless, it is still better to consult a doctor if you are feeling like eating ice and you lack energy.

  • Insomnia

If you are experiencing insomnia more often, it might be a sign your body needs magnesium and potassium. Consume more tomatoes, oranges, bananas and spinach to give your body these essential

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How To Get Rid Of Warts, Moles, Age Spots And Skin Tag Using Natural Remedies

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It would be really wonderful if we all had clear and glowing skin, that’s something that we are all wishing for, but unfortunately in some periods of our lives as a result of changing our lifestyle habits or hormonal imbalance, we may suffer from some skin issues such as skin tags, moles, skin breakouts and dark spots.

The first thing we all do to solve the problem is going to the pharmacy and buying the most expensive skin care product because we believe is the best way to get rid of the skin issues. But in this case our advice would be to forget about the expensive products and to try some of these homemade remedies.

So instead of going to the pharmacy you can visit the grocery store for some cheap products that will make wonders to your skin. Cheap, easy homemade remedies with fantastic results – you must try them!

Here are some skin issues and the product you can treat them with:

1.MOLES

Moles can be result of sun exposure or genetics. They are very common and can appear to both children and adults. The moles appear when the cells in the skin grow in a cluster instead of spreading all over the skin. These cells are called malanocytes and they are the ones that make the pigment that gives the natural color of the skin.

GARLIC

The most effective product in eliminating the moles is the garlic extract or plain garlic. You just need to protect the skin around the mole (using masking type or petroleum jelly)  apply the garlic extract or pressed garlic to the mole, cover it with a bandage and live it for 4 hours. We recommend to repeat this daily.

BAKING SODA AND CASTOR OIL

You can also use mixture of castor oil and baking soda to eliminate moles. Mix together both ingredients and you will get a gummy paste. Cover the mole with the paste, bandage it and leave it overnight. Rinse the area in the morning. For best results repeat the procedure every night.

APPLE CIDER VINEGAR

The fastest way to remove a mole is using an apple cider vinegar. You just need to soak a cotton ball in apple cider vinegar, put it on the mole and leave it like that in the next 8 hours. You will notice that the mole will blacken and fall off.

2.WARTS

Warts are small, rough and hard growths and usually have similar color like the rest of the skin. They are result of the human papilloma virus (HPV). There are different ways to treat warts such as usage of salicylic acid or freezing. These are our suggested solutions:

BANANA

Using a banana peel is the easiest way to get rid of warts. All you need to do is to rub the wart with banana peel every night for two weeks.

PURE RAW HONEY

Rub honey on the wart before sleeping and cover it with a bandage. Warts eliminated in this way, will never appear again.

GARLIC

You can use the juice from the garlic or crushed garlic to remove a wart in 2-3 weeks. You need to rub the crushed garlic on the wart, cover it with bandage and leave it overnight. Or apply the juice from the garlic on the wart twice a day.

3.SKIN TAGS

These small pieces of skin that appear on the surface of the skin have the same color as the skin and usually appear as result of rubbing skin to skin. They can appear around the neck, upper chest, eyelids and underarms. Skin tags are harmless and people usually remove them because of cosmetics reasons.

APPLE CIDER VINEGAR

Soak a cotton ball in apple cider vinegar and dab the skin tag. You can leave it on the spot as long as you want. You will notice that the skin tag will darken and will fall off by itself in few days.

TEA TREE OIL

Take a cotton ball, soak it with water and add few drops of tea tree oil. Put the cotton ball on the skin and bandage it. If you want to see results you need to repeat this 2-3 times a day for a month. It takes some time but is the safest way to eliminate skin tags around the eyes.

BAKING SODA AND CASTROL OIL

Mix both ingredients together until you get a paste. Put it on the skin tag and cover it with a bandage. Repeat this 2-3 times a day. You can store the paste in the fridge for up to 48 hours.

4.DARK SPOTS

The cause of their appearance is not very clear but is believed that the reason is the sun exposure and the aging liver. Dark spots or age spots are actually discolored patches on the skin and they can appear on the face, hands and forearms.

LEMON

Lemon, known as a natural bleacher is excellent at removing the dark spots. All you need to do is to put some lemon juice on a cotton ball and rub the dark spot twice a day.

ALOE VERA

For this you need the inner gel from the plant. Apply the fresh gel on the dark spot and leave it for a half hour. The great thing is that you can grow it at your home as a house plant.

ONION

You need to juice or blend the onion and then put it on the dark spot. Leave the onion for 10-15 minutes and then wash it. Repeat this every day until you get the results.

VITAMIN C SERUMS

The organic, chemical free vitamin C serums contain active vitamin C and are great for the skin. They will help you to get rid of the dark spots very quickly.

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