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Top 18 Edible Houseplants That Are Good For Your Health

Top 18 Edible Houseplants That Are Good For Your Health

Growing your own food can be the perfect solution for saving money and eating healthier, but for those of us without big yard spaces, it might seem like an impossible dream. Fortunately, there are many edible houseplants that are good for your health and easy to grow.

1. Avocados

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    via Flickr

    Avocados are considered a superfood because they are rich in healthy fats, vitamins E and B6, and carotenoids, which are known to help reduce risk of cancer, heart disease, and eye degeneration.

    Although avocados can be grown from a pit, it will be a lot faster and easier to buy a dwarf avocado plant from the nursery. In order to keep it alive and producing delicious fruits, make sure it’s planted in a large, well-draining pot with sand at the bottom and potting mix on top. Place it in a sunny area with a high ceiling and water it frequently.

    Ripe avocados can hang from the tree for a few weeks, but it’s best to consume them sooner than later before they lose their flavor and texture. You can tell when the green varieties are ripe because the skin will look yellow. With the darker varieties, the skin will look almost black.

    2. Carrots

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      via Flickr

      Carrots are known to be amazing for your eyes because they have carotenoids in them, but they are also a great source of a variety of vitamins and minerals.

      The best way to grow carrots indoors is to plant seeds in a window box that is at least a foot and a half deep. You will want to fill the well-draining container with potting mix, leaving about an inch of space from the top. Plant the seeds an inch apart in rows that are six inches apart, and cover with potting soil. Keep the soil wet, but not soaked, and in a window that gets a lot of sunlight.

      Carrots are ready to be harvested once the tops of them are about 3/4 of an inch. To pull them out, grab the roots up top firmly, wiggle it a bit, and then pull straight up.

      3. Lemons

      3814290005_bc0a0b90f4_b

        via Flickr

        Lemons have a ton of vitamin C and antioxidants.

        To grow lemons indoors, purchase a dwarf tree that is about 2 to 3 years old. The pot should be just a little bigger than the root ball of the tree, and it should have drain holes in the bottom. You will need to use potting soil specifically for citrus trees or loam-based potting mix. Lemons trees need 8 to 12 hours of sunlight every day, and need to be kept in temperatures between 55 to 85 degrees Fahrenheit. Water your plant often and spray the leaves with water to keep them hydrated.

        Lemons take about 6 to 9 months to ripen. Once they’re bright in color, squeeze them gently, and if they have a slight give, they are ready to eat.

        4. Ginger

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          via Flickr

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          This spicy root helps with motion sickness and nausea and reduces inflammation.

          To grow ginger, all you have to do is buy a chunk of it at the grocery store, place it in a container with the freshest bud facing up, and cover it in soil. It will need to be placed in indirect sunlight and kept moist for new growth to sprout.

          Every now and then you can pull the entire thing out of the soil, cut off what you need, and then put the rest back to keep growing.

          5. Salad Greens

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            via Flickr

            Salad greens include iceberg, romaine, red and green leaf, and arugula. They’re full of vitamins A, C, and K, as well as folate and iron.

            Salad greens can be grown indoors by either purchasing a starter plant or seeds from the nursery. Plant them 4 inches apart in a container with drainage holes in the bottom and fill it with potting soil. Water them often.

            To harvest salad greens, simply pull off the outside leaves, leaving some behind so the plant can keep growing.

            6. Mandarins

            2723792985_fe4ce28e6f_o

              via Flickr

              Antioxidants, calcium, phosphorous, magnesium, and fiber: all reasons to eat mandarins!

              Once again, to grow this citrus fruit tree, purchase a dwarf tree, but this time make sure it has a large pot that is well-draining. Put it in a sunny location, water often, and make sure to put it in a bigger pot as it grows.

              As soon as the mandarins turn orange, harvest them right away by clipping or carefully twisting them off.

              7. Tomatoes

              593842415_7ff99cf098_b

                via Flickr

                Tomatoes have antioxidant and anti-inflammatory properties, which can help prevent coronary heart disease.

                You can either buy a tomato plant that is already in a pot, or you can plant seeds in a well-draining pot that is 6 to 12 inches. You will want to keep it in a sunny area and keep the soil moist, but not soaked. To make sure all of the tomatoes get enough sunlight, make sure to turn the pot around every few days.

                Once they turn orange, simply slip or twist them off the plant.

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                8. Mint

                393695273_7d694fb4b4_b

                  via Flickr

                  Mint has a bunch of benefits, but the most well known is its aid in digestion.

                  Plant a seedling from the nursery in a large pot, about 10 inches in diameter, and fill it with potting soil. Put the container in a sunny location and water it regularly.

                  Snip off a few leaves from each plant when you want to use them, but make sure to only take about 1/3 of the leaves so it will keep growing.

                  9. Bell Peppers

                  5106962952_fd33333b1c_b

                    via Flickr

                    Bell peppers have an amazing amount of vitamin C, especially red ones.

                    The easiest way to grow bell peppers is to buy seedlings from the nursery and plant them in individual pots. The ideal temperature for bell peppers is between 70 and 80 degrees Farenheit. They need to be kept in a sunny area and thoroughly soaked every few days.

                    Once they reach their appropriate size and color, whether they’re green, orange, yellow, or red, you can clip them from the plant.

                    10. Chives

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                      via Flickr

                      Chives are full of antioxidants, phytochemicals, and vitamins A and C.

                      Fill a pot that is 6 to 9 inches deep with potting soil. Plant the seeds and cover them completely in a light layer of soil. Chives do not need full sunlight, but rather an area that is partially shaded. And of course, water regularly.

                      When needed, simply trim a few leaves from each plant, making sure not to take too much at once.

                      11. Rosemary

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                        via Flickr

                        This heavily-scented herb may help limit weight gain and improve cholesterol levels.

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                        Rosemary grows best in a mixture of equal parts potting soil and coarse sand. Plant seedlings in a container with holes in the bottom for drainage. Rosemary should be placed in a sunny location where it can get at least 6 hours of sunlight every day. Only water when the top of the soil is very dry.

                        Every now and then, you can snip a few sprigs from the plant, making sure to leave most of it behind.

                        12. Radishes

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                          via Flickr

                          Folate, fiber, riboflavin, and potassium are the main benefits of eating radishes.

                          To grow radishes indoors, you’ll need to start with a large, well-draining pot. Fill it with mostly potting soil and a small amount of coarse sand. Since radishes are small, you can sprinkle the seeds over the soil rather than plant them individually. Keep the soil moist and the plant in a spot that gets at least 6 hours of sunlight per day.

                          Once the radishes are a decent size, which you can find out by lightly uncovering to check, they are ready to be harvested. All you have to do is pull them out.

                          13. Microgreens

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                            via Flickr

                            Leafy vegetables like microgreens have an abundance of vitamins A, C, and K, and folate.

                            Fill a shallow tray no more than 2 inches deep to the top with soil. Then, sprinkle a variety of seeds evenly over it. You can use seeds for radishes, kale, Swiss chard, beets, basil, and dill. Then, lightly cover them with more soil. Using a spray bottle, mist the soil, and keep the tray on a sunny windowsill. Remember to mist it every day.

                            Once the seedlings are 1 or 2 inches in height, they’re ready to eat. Hold them at the stem and trim them at the root, but leave enough of the root in the soil so that more will grow.

                            14. Cilantro

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                              via Flickr

                              This tasty herb yields carotenoids, as well as vitamin A which helps protect against stroke, cancer, and heart disease.

                              You can either grow cilantro from coriander seeds or starter plants. You will want to use a well-draining pot that is at least 8 inches deep. Fill it with soil, leaving an inch or 2 at the top, and press the seeds into the soil. Then, cover the pot with plastic wrap until the seeds have germinated. Water them every day and keep the pot in a sunny location in the house.

                              Like all herbs, simply trim the leaves off the plant but leave some on the plant to continue growing.

                              15. Parsley

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                                via Flickr

                                Parsley is rich in vitamins C, B12, K, and A and helps keep your immune system strong.

                                Growing parsley is exactly the same as growing cilantro. The two herbs even look very similar, but have very different flavours.

                                Harvesting parsley is the same as harvesting cilantro: simply trim the leaves, but not all of them.

                                16. Basil

                                basil plants

                                  via Flickr

                                  Basil has anti-inflammatory properties.

                                  The container for basil should be at least 4 inches wide and have holes in the bottom for drainage. Since basil needs a lot of sunlight and warm temperatures, make sure it gets at least 6 hours of sunlight each day. You’ll have to water it often — once a day in hot weather and every other day otherwise.

                                  Once the leaves are 6 inches tall, you can start trimming them for consumption.

                                  17. Mushrooms

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                                    via Flickr

                                    Mushrooms are a great source of fiber, vitamin C, antioxidants, and cancer-fighting compounds.

                                    The easiest way to grow mushrooms is to buy a kit. Indoor mushroom growing kits include everything you will need to grow delicious, nutritious mushrooms in your home, and all you will have to do is add water.

                                    18. Scallions

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                                      via Flickr

                                      Scallions are part of the allium family of vegetables which also includes garlic. Both are associated with cancer prevention.

                                      To grow this yummy vegetable, all you have to do is buy a bunch of scallions from the grocery store, band the bulbs together, and place the entire thing in a container in an inch of water. Once new green shoots have appeared, you can put it in a shallow pot. Keep it watered and in full sunlight.

                                      To harvest scallions, trim the green tops, leaving an inch or two from the root to continue growing them. When you want to use the white part of the scallion, grow them until the green leaves are 6 inches tall. Pull it out, wash, and trim.

                                      Featured photo credit: Eastlake via flickr.com

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                                      Last Updated on March 30, 2020

                                      Why You’re Feeling Tired All the Time (And What to Do About It)

                                      Why You’re Feeling Tired All the Time (And What to Do About It)

                                      Feeling tired all the time?

                                      Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

                                      I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

                                      Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

                                      If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

                                      In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

                                      What Happens When You’re Too Tired

                                      If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

                                      Here are some common examples of what happens when you’re feeling tired:[3]

                                      • You may have trouble focusing because memory and learning functions may be impaired within your brain.
                                      • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
                                      • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
                                      • You may find it more difficult to exercise or to perform any type of athletic activity.
                                      • Your immune system may weaken causing you to pick up infections more easily.
                                      • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
                                      • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

                                      Are you saying that feeling tired can make me overweight?

                                      Unfortunately, yes!

                                      Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

                                      Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

                                      Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

                                      Why Are you Feeling Tired All the Time?

                                      Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

                                      Here’s a quick overview of each root cause of feeling tired all of the time:

                                      1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
                                      2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
                                      3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

                                      The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

                                      It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

                                      Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

                                      Feeling Tired vs Being Fatigued

                                      If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

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                                      Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

                                      Tiredness is primarily about lack of sleep.

                                      But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

                                      Symptoms of fatigue include:

                                      • Difficulty concentrating
                                      • Low stamina
                                      • Difficulty sleeping
                                      • Anxiety
                                      • Low motivation

                                      These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

                                      Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

                                      How Much Sleep Is Enough?

                                      The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

                                      Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

                                      So, quantity and quality do matter when it comes to sleep.

                                      The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

                                      Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

                                      Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

                                      If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

                                      And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

                                      It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

                                      4 Simple Changes to Reduce Fatigue

                                      Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

                                      1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
                                      2. Exercising regularly
                                      3. Using stressbusters
                                      4. Creating a bedtime routine to sleep better

                                      So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

                                      After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

                                      In addition, I lost two inches off my waist and looked and felt better than ever.

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                                      I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

                                      Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

                                      • L is for Lifestyle and means living healthy including getting enough sleep.
                                      • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
                                      • A is for Attitude and means thinking positive and reducing stress whenever possible.
                                      • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

                                      The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

                                      And yes, there does seem to be an important correlation between being lean and feeling rested.

                                      But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

                                      L — Living Healthy

                                      Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

                                      So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

                                      In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

                                      As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

                                      Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

                                      1. Unplug

                                      Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

                                      So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

                                      2. Unwind

                                      Do something to relax.

                                      Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

                                      3. Get Comfortable

                                      Ensure your bed is comfortable and your room is set up for sleep.

                                      Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

                                      Also, it’s ideal if your bedroom is dark and there is no noise.

                                      Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

                                      If your mind is still active, write a to-do list to help you fall asleep faster.[7]

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                                      Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

                                      This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

                                      E — Exercise

                                      Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

                                      That’s what happened in my case.

                                      But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

                                      As part of my lifestyle upgrade, I knew I needed to move more.

                                      My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

                                      That made sense to me.

                                      So, I decided to swim.

                                      I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

                                      Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

                                      Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

                                      So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

                                      If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

                                      A — Attitude

                                      Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

                                      When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

                                      Do you want to know what that master stress-busting technique was?

                                      Breathing.

                                      But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

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                                      Here’s how you do “Long-Exhale Breathing”:

                                      1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
                                      2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
                                      3. Hold your breath while you count to 7 mentally and enjoy the stillness
                                      4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
                                      5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
                                      6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

                                      This type of “long-exhale breathing” is scientifically proven to reduce stress.

                                      When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

                                      Plus, this is a great technique for helping you get to sleep, too.

                                      N — Nutrition

                                      Diet is vital for beating fatigue – after all, food is your main source of energy.

                                      If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

                                      Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

                                      For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

                                      Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

                                      Here’re 9 simple diet swaps you can make today:

                                      1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
                                      2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
                                      3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
                                      4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
                                      5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
                                      6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
                                      7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
                                      8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
                                      9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

                                      Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

                                      That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

                                      Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

                                      The Bottom Line

                                      If you are tired of feeling tired, then there is tremendous hope.

                                      If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

                                      If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

                                      • Enough High-Quality Sleep with Bedtime Routine
                                      • Regular Exercise You Love
                                      • Stress Reduction with Long-Exhale Breathing
                                      • Fatigue-Reducing Diet

                                      Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

                                      More Tips to Help You Rest Better

                                      Featured photo credit: Cris Saur via unsplash.com

                                      Reference

                                      [1] YouGov: Two-fifths of Americans are tired most of the week
                                      [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
                                      [3] The New York Times: Why Are We So Freaking Tired?
                                      [4] Mayo Clinic: Chronic fatigue syndrome
                                      [5] Mayo Clinic: Lack of sleep: Can it make you sick?
                                      [6] Ask Dr. Sears: The L.E.A.N. Lifestyle
                                      [7] American Psychological Association: Getting a Good Night’s Sleep
                                      [8] Yoga International: Learning to Exhale: 2-to-1 Breathing

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