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What To Do With Extra Dinner Ingredients? 35 Simple And Natural Beauty Hacks Everyone Should Know

What To Do With Extra Dinner Ingredients? 35 Simple And Natural Beauty Hacks Everyone Should Know

Real beauty shines from the inside out. You have been eating healthy but cannot afford to let the extra ingredients spoil?Make optimum use of all the good stuff with their beneficial nutrients to solve your beauty woes.

1. Get frizz free hair with coconut milk.

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    Massage coconut milk onto your scalp and leave on for about 30 minutes. Rinse and shampoo.It contains vitamin E and healthy fats, which can prove effective in moisturizing hair.

    2. Deep condition your hair with beer shampoo plus conditioner.

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      Mix two tablespoons of shampoo with three-quarters of a cup of beer. Massage it well to hair and scalp and rinse off with water. It contains the mineral silica that improves hair thickness.

      3. Eliminate dandruff with egg yolk.

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        Egg yolk can be mixed with yogurt and massaged on the scalp. Wear a shower cap. Wait 30 minutes before shampooing.Egg yolk consists of large quantities of fatty acids and vitamin A. The fatty acids in egg yolk remove dandruff and Vitamin A stimulates the scalp’s natural oils which decreases dryness in the hair.

        4. Get shiny soft hair with apple cider vinegar.

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          Add quarter cup apple cider vinegar to 3 cups distilled water. Pour over your hair as the final rinse. It will leave your hair feeling soft and removes buildup. Good for all hair types. ACV contains potassium which is a required nourishment for healthy hair. Apple cider vinegar also balances the ph level of your hair.

          5. Regrow hair with onion.

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            Rub the juice of a onion on your scalp thoroughly and shampoo after 15 minutes.Onions are high on sulfur content that helps in increasing blood circulation,opens up the pores of your hair follicles that were blocked and prevents scalp infections.

            6. Reduce facial hair with turmeric.

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              It has been found that turmeric curbs growth of facial hair. Blend a pinch of turmeric in three tablespoons of milk and apply all over your face. After five minutes scrub your face with any natural face scrub and wash it off. Over time you will see the difference.

              7. Treat sunburn with cucumber

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                Apply cucumber juice on sunburn and leave it on for 10 minutes. Cucumber juice has analgesic properties. It is also a natural toner which you can follow up after your cleansing routine.

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                8. Restore stressed out skin with coconut water

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                  The antioxidant factors present in coconut water help in the removal of free radicals resulting from sun, pollution and emotional stress. Splash it on your face and wash off after 15 minutes.

                  9. Soothe a puffy face with pineapple.

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                    Pineapple juice provides collagen and amino acids that make your skin look healthy and young. Apply thick pineapple juice and wait 10 minutes before washing it off.

                    10. Get smooth elbows and knees with orange

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                      Cut an orange slice in the middle and rub on rough elbows and knees then wash off.The vitamin A in Orange removes dryness which is caused by deficiency in vitamin A.

                      11. Pumpkin facial scrub

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                        Take half a cup of puréed pumpkin, cooked or canned. Add half cup brown sugar.Mix the ingredients into a paste. Using circular motion, apply to face and gently scrub. Leave it on for 15 minutes and wash it with lukewarm water.Pumpkins are rich in alpha-hydroxy acids that exfoliate dead cells and are rich in antioxidants that will refresh your face.

                        12. Cleanse dry skin with yogurt

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                          Just rub a tablespoon of yogurt in circular motion all over your face and leave on for 10 minutes before washing it off. This natural moisturizing cleanser with lactic acid will make your face glow.

                          13. Get long lashes with green tea

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                            Squeeze out the liquid and keep used Green Tea bags over your eyes. Green tea has flavonoids that unclog follicles and stimulate hair growth.

                            14. Cure dark under eye circles with potato

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                              Grind half a potato and divide into two. Tie them in muslin cloths and place them over your eyes.Stay that way for 10 minutes then remove and rinse thoroughly. It removes puffiness too. Potatoes have Vitamin C and minerals that have bleaching properties that are beneficial to the delicate eye area.

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                              15. Whiten your teeth with strawberry

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                                Cut a strawberry into half and rub your teeth to get whitest white clean teeth. Strawberries contain malic acid, a tooth whitening agent.

                                16. Remove Blackheads and Acne with honey-cinnamon

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                                  Mix two tablespoons of honey with one teaspoon cinnamon powder and apply on your face especially on acne. Wash it off after 20 minutes or until it dries off. Applying this moisturizing face mask will help in removing blackheads, fine lines, acne and acne scars and revitalize your skin. Don’t be bothered by tingling sensation caused by cinnamon. Honey counteracts by its soothing effect. Honey has anti microbial properties while cinnamon clears up clogged pores and brings oxygen to the skin surface.

                                  17. Soft beautiful hands with almonds

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                                    Mix ground almonds with milk or honey and gently massage on your hands. Leave on for five minutes and wash off.Almonds are rich in Vitamin E and omega-3 that helps to keep the skin soft and healthy.

                                    18. Exfoliate your body with olive oil

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                                      Mix a quarter cup Olive Oil to half cup Brown Sugar to make a low-cost body exfoliator. Olive oil does not strip off natural oils during exfoliation while it’s antioxidants make your skin healthy. Brown sugar is a natural exfoliator.

                                      19. Close open pores with tomato

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                                        Rub tomato halves on your face to close open pores. Or apply it’s juice and wash off after 10 minutes. The vitamin C tones the skin and shrinks open pores effectively.

                                        20. Soothe tired achy feet with sea salt

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                                          Combine half-cup sea salt and five drops lavender essential oil in a basin filled with warm water. Soak your feet and feel the tiredness melt away. Lavender relaxes while sea-salt stimulates circulation.

                                          21. Achieve blemish- free skin with watermelon

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                                            Grind a watermelon slice and squeeze it’s juice. Apply the juice all over your face. Wash it off after 10 minutes.Watermelon contains 92 percent water that hydrates your skin thus promoting collagen and acts as a toner giving young blemish free complexion.

                                            22. Remove dullness of skin with mango

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                                              Rub a slice of mango on your face and let it dry then wash off to experience smooth, soft and tight skin. Or just use the peels. Rub the insides and cover your face with the peels for 15 minutes. Remove and rinse.Vitamin A and Beta carotene in this fruit restore, rejuvenate and revive your skin with vigor as well as add shine to your skin.

                                              23. Get rid of acne scars with nutmeg

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                                                Mix a quarter teaspoon ground nutmeg with milk to make a thick paste enough to dab on the scars – do a spot treatment. Let it dry then wash off with lukewarm water. Or spritz rose water to remove as well as to calm the tingling sensation. Do it daily and see the scars disappear.

                                                24. Rejuvenate your body with oatmeal

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                                                  To exfoliate and rejuvenate your skin, try oatmeal bath. Mix 2/3 cup cooked in water oatmeal, 2/3 cup powdered milk, and two teaspoons lavender oil in a blender. Put the mixture in a muslin fabric and tie off to make a bag, to drain the excess water. Apply this mixture on your body. Wait till it dries and wash it off with lukewarm water.Oatmeal baths contain vitamins, minerals and lipids which helps lock in moisture and softens skin.

                                                  25. Get fragrant glowing skin with rose petals

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                                                    Used few rose petals for garnishing dessert? You can make use of the remaining by scattering them in your bath. You can also add mint/ basil leaves and soak.Rosa damascene and Moroccan rose are ideal. Rose has high amounts of Vitamin C, is great for sensitive skin, is moisturizing and closes open pores. This fragrant bath will leave your body glowing.

                                                    26. Moisturize your feet with banana

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                                                      Mix mashed banana with whipped cream to make your own foot cream. Smear it on your feet, keep on for 15 minutes and wash off. Banana contains Vitamin A that restores the lost moisture and repairs the damaged and dry skin.

                                                      27. Make your nails healthy with lemon

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                                                        Rubbing lemon halves on your nails will make them strong and it’s natural bleaching properties will remove discoloration as well.

                                                        28. Detoxifying toner using champagne

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                                                          Champagne contains only 14 percent alcohol which is from the fermentation of grapes. Its antioxidants help even out the skin tone. Bubbles helps constrict pores making skin tight thereby providing that radiant glow. It’s great for normal to oily skins. Just dip cotton wool into a teaspoon of champagne and wipe your face with it.

                                                          29. Combat aging skin with peach

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                                                            Peel and mash two peaches and add two tablespoons whipped cream. Apply to face and let it rest for about 20 minutes. Rinse off with lukewarm water. It is a great source of Vitamin C that is beneficial for youthful skin.

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                                                            30. Bleach your face with spinach

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                                                              Grind spinach leaves and add few drops of lemon juice to make a wonderful natural bleach. Leave it on for about 20 minutes before washing off. Vitamin K, folate, vitamin A in spinach and vitamin C in lemon give a radiant, clear complexion.

                                                              31. Cure cracked heels with coconut oil

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                                                                Massage your foot with coconut oil, wear socks and let it work overnight. Coconut has comuaric acid that improves skin health whereas it’s fatty acids moisturize.

                                                                32. Refresh tired face with carrots

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                                                                  For skin rejuvenation, grated carrot, or its juice, applied on the face for 15 minutes and washed off, is excellent. It contains Vitamin A,beta carotene and antioxidants that revitalize skin tone leaving you with a healthy glow.

                                                                  33. Cure dry chapped lips with cilantro

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                                                                    Rub cilantro leaves or apply it’s juice to get soft kissable lips. It’s anti bacterial and anti inflammatory properties act like a balm on dark dry lips.

                                                                    34. Get glowing with avocado

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                                                                      A scrub that is great for all skin types. Rub the fruit all over your body to make your skin glowing and fresh. It contains
                                                                      Carotenoids, Vitamin E, Oleic acid and Omega 9 fatty acids- all of which keep your skin healthy, young and moisturized.

                                                                      35. Treat sensitive skin with chamomile

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                                                                        Take two tablespoons unprocessed wheat bran or oats, three tablespoons chamomile tea infusion,one teaspoon honey. Mix ingredients together and apply. After 10 minutes rinse off with rest of the chamomile infusion. Chamomile is healing, rich in anti-oxidants and moisturizes resulting in a glowing complexion.

                                                                        Pampering yourself provides relaxation and looking your best can boost your self- confidence. Try these cost- effective, time- tested all natural remedies and glow from inside and out.

                                                                        Featured photo credit: Simple and Natural Beauty Hacks/Yaksheeta Sri 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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