Top Best natural remedies for headaches

Top natural remedies for headaches. Here is 19 natural remedies for a headache

Headaches are a very common form of pain and can be uncomfortable if someone is suffering from it. Instead of looking for over-the-counter pain relievers, there are many natural ways people can try to get rid of their headaches.

In this article, we will look at various home and natural remedies for headaches. Many of these remedies can be tried right away, and some may help prevent future headaches.

1. Water

Ingesting enough water may also help save you headaches or reduce their severity.

Dehydration may be an underlying purpose of many simple complications. it can additionally alter how someone feels, acts, or thinks.As a observe inside the journal AntioxidantsTrusted supply notes, even moderate dehydration may additionally adjust how humans suppose and characteristic, making them experience worse, with or without a headache.

 Water can also assist make a person in this example sense better, although some research are more careful.

A important reading of one examine posted within the journal of evaluation in clinical PracticeTrusted source referred to that ingesting water did no longer lessen how long human beings had their complications, however it did lead them to subjectively sense higher. Staying hydrated may be as easy as sporting a water bottle around and sipping on it throughout the day. eating meals high in liquid, which include fruits, smoothies, or soups, may additionally enhance hydration.

 

2. bloodless compress

A cold compress can be a easy headache solution that many humans have on hand. making use of an ice % or another bloodless item to the top or neck may additionally help constrict the blood vessels and decrease infection in the area. Doing so may want to quickly relieve headache pain 

A observe in Hawai’i journal of drugs & Public HealthTrusted source observed that making use of ice packs to the neck for 30 minutes appreciably reduced ache in human beings with migraines. This is also a Top Best natural remedies for headaches.

3. Heat

In other cases, such as tension headaches in which the muscles are too tight, warm compresses can relax and relieve the muscles.  Heat can be as simple as a warm towel. A cool shower or bath can achieve the same effect.

 

4. Eliminate pressure on the head

In some cases, the cause of the headache is physical. Check if anything is putting too much pressure on your head. It could be a ponytail or bun that is too tight, or a hat or headband that has been worn for too long.

 The most healthful foods 

5. Turn off the lights

People with headaches are sensitive to light. Bright office lighting or bright smartphone lighting can also make symptoms worse.

Resting in a dark or dimly lit room may help recover from a headache.

 

6. Herbal Tea

Herbal Tea can be a healthy way to add water to your diet while enjoying the benefits of other natural compounds.

For example, ginger tea may help with migraines. A 2013 study found that ginger powder was as effective as a regular migraine treatment. A simple tea made with warm water and ginger powder may relieve symptoms.

Other teas that have a soothing effect include herbs such as peppermint, chamomile, and lavender.

 

7. Exercise

Exercise can keep your body healthy and reduce the chances of headaches by improving blood circulation.A review of a 2018 Reliable Source study published in the journal Kids found that too little exercise can actually make a difference in teenage headaches. Regular moderate-intensity exercise, such as brisk walking or biking for 30 minutes a day, can help.

 

8. Food Intolerance Test

Food intolerance can sometimes be the root cause of symptoms such as headaches.

If you feel like you have a headache after eating, it may be helpful to keep a food diary listing all the foods you eat each day. This will help you identify and avoid foods that can cause headaches.

 

9. Sleep

Too little sleep can cause headaches.

A variety of problems can cause headaches, with sleep problems being the most common.

Too much, too little or not enough sleep can cause headaches in some people because they haven't fully rested. As mentioned in an article in

Sleep Trusted Source, adults should aim for 7 to 9 hours of sleep each night.

 

10. Acupuncture

Acupuncture is a part of traditional Chinese medicine in which the practitioner inserts small needles into the surface of the skin. The goal is not to hurt, but to stimulate the body's own energy.

A review in Children Trusted Source found that acupuncture was an effective way to prevent or reduce the frequency of migraines and tension-type headaches.

11. Massaging stress points

Massaging certain stress factors may help relieve anxiety within the head and decrease a headache. Many people do this instinctively, consisting of rubbing the again of the neck or pinching the top of the nose once they sense pressured.

There can be a few reality to those instincts. Many human beings find that massaging the temples, jaw, or neck can also assist relieve tension and decrease a anxiety headache that comes from being too confused.

Some other areas to attempt massaging include the area among the eyebrows and the 2 spots at the base of the eyebrows on either facet of the bridge of the nostril. those spots can also keep anxiety from the eyes or head, and massaging them could help relieve this tension.

Massaging the neck near the base of the cranium may additionally help launch tension.

12. relaxation techniques

again, the review in ChildrenTrusted source notes that relaxation education and techniques may also help many people with their headache symptoms at the same time as also lowering stress and anxiety.

rest techniques include practices consisting of deep-belly respiration, guided meditations, and actively focusing on relaxing the muscle tissues.

13. Caffeine

Drinking a beverage with caffeine, together with coffee, tea, or soda, may every so often assist ease a headache.

Some pain medicinal drugs designed for complications encompass caffeine, as the compound might also enhance their effectiveness.

As a overview posted in the magazine of Headache and PainTrusted source notes, caffeine via itself may also assist lessen symptoms of a anxiety headache or migraine. Caffeine has a tendency to relax the blood vessels, which may additionally assist stream and simplicity tension.

14. vital oils

The use of crucial oils may additionally relieve headache signs. Aromatherapy that makes use of some crucial oils may additionally relieve signs of a headache. The 2018 review in kids referred to that breathing in lavender crucial oil for 15 minutesTrusted supply reduced the severity of headaches, according to one observe.

A separate have a look at published to the magazine ache advised that peppermint oil is more powerful at reducing anxiety complications than a placebo.

The smells of important oils might also hassle a few human beings, and experimenting with specific oils that individuals locate relaxing can be a manner to ease headache signs. This is also a natural remedies for headaches.

15. Magnesium

A 2015 evaluate published inside the magazine NutrientsTrusted Sourcesuggests that those who frequently revel in cluster headaches or migraines can be much more likely to have low magnesium tiers.

Including magnesium to the weight loss program, as a complement, may additionally help reduce complications or save you them in those cases.

Top 10 Best Health Tips For all time 

16. B vitamins

Some B vitamins can help prevent headaches or reduce them. A 2015 review in Biomed Research InternationalTrusted Source noted that vitamins, including folate and vitamins B-6 and B-12, may play a role in preventing migraine headaches or reducing headaches.

Vitamin B is readily available as a supplement with a few types that people can buy online.

 

17. Vitamin E

Vitamin E may also play a role in migraine headaches. A 2015 review A reliable source of vitamin A supplement noted that vitamin E may relieve headaches and migraine symptoms from menstrual migraines with a lower risk of side effects.

This may be helpful for women who are experiencing migraines during their menstrual cycle, as vitamin E may help keep their hormones in balance to prevent symptoms. The review called for major lessons before making any claims about the vitamin, however.

 

18. Limit alcohol consumption

Some people may not react well to alcohol abuse. Headache is one of the most common side effects of a hangover. This may be because alcohol acts as a diuretic, allowing the body to release more water through urine.

These types of headaches do not only occur during periods of heavy drinking. Even moderate or severe alcohol consumption can lead to symptoms of dehydration in some people or worsen headaches.

Anyone who is not sure that alcohol affects them in this way can try to reduce their drinking and see if it changes or prevents their symptoms. This is also a natural remedies for headaches.

 

19. Avoid contact with chemicals or other strong odors

For people who are prone to migraines, avoiding strong odors may be the wise course to follow.

Another 2013 study found that odors from sources such as fragrances or other chemical compounds may cause migraines within minutes of exposure.

It can be helpful if people avoid sources of these odors, such as supermarkets, others that add a lot of perfume, or the chemical odor that comes from cleaning products. This is all Top Best natural remedies for headaches

 

What kind of headache? and Top Best natural remedies for headaches?

There are many different types of headaches, and one natural remedy may be more effective than another to alleviate one type. Other common types of headache include: 

Strong head. The most common headache, which usually occurs after a person is very stressed and their muscles tighten. The pain comes from the middle and above the head, which may feel like there is a strong rubber band around it.

Sinus head. This type includes pain behind the eyes and nose as well as a general feeling of congestion in the head. The same headache occurs when a person has a hangover.

Cluster heads. These headaches may occur throughout the day, causing stabbing, sharp pain from one area of ​​the head.

Migraines. Migraines usually cause excruciating pain behind the growing eyes and pulses on the entire head. A person may also be very sensitive to light, work, or movement. This are the natural remedies for headaches.

For more about health click here

For news click here

How to Get Rid of a Headache or Migraine Attack Fast

 A way to take away a Headache or Migraine assault FastAnyone who's experienced the splitting pain of a bad headache or migraine attack knows how hard it may be to work, power, or maybe carry on a communique whilst your head is pounding. Now Know How to Get Rid of a Headache or Migraine Attack Fast.

But when a headache strikes, you could do more than just move slowly into mattress and await it to go away. There are powerful headache treatments to be had and methods to discover short alleviation.

Not unusual reasons of headaches

The first-rate manner to do away with a headache quick may additionally rely on what’s inflicting it and what sort of headache it is. A primary headache is as a result of overactivity or problems with the pain-sensitive systems for your head, in keeping with the Mayo sanatorium. not unusual styles of primary headaches include migraine attacks and anxiety complications.

A much less not unusual sort of number one headache is a cluster headache, which comes on all of sudden, nearly always affects simplest one facet of the top, and is observed by a runny nose and tearing eye at the equal side of the top as the headache. The ache of a cluster headache is extreme and lasts from 15 mins to three hours, while untreated. For most people, cluster complications occur in a series, or in “clusters,” lasting weeks or months, separated by remission periods of months or years.

A secondary headache is a symptom of a ailment that can trigger pain-sensitive nerves in the head. there are many situations that can motive a secondary headache, from a sinus contamination to a brain aneurysm to hangovers to COVID-19, the contamination caused by the novel coronavirus SARS-CoV-2.

whilst a hangover or a headache due to a sinus infection or by using COVID-19 may also respond to the identical ache-relieving treatments as a tension headache, a brain aneurysm, or different intense complications associated with neurologic changes such as weak spot or loss of consciousness, for instance, are medical emergencies that you shouldn’t attempt to deal with to your personal.

if you enjoy these symptoms, or you have got the classic “worst headache you’ve ever had” of a mind aneurysm, or you've got such signs as dilated pupils, blurred or double imaginative and prescient, ache above and in the back of an eye fixed, weakness, numbness, or trouble speaking, are looking for scientific help straight away.

 

Over-the-Counter Medication for Tension Headache Relief

Almost all over-the-counter (OTC) pain relievers can relieve non-migraine headaches, also known as tension headaches, says Jack M. Rosenthal, assistant professor of neurology and headache at Feinberg School of Medicine, Northwestern University of Chicago.

Drugs containing only one drug, such as Tylenol (acetaminophen), Advil (ibuprofen), Aleve (naproxen) or aspirin, are effective headache treatments, as are drugs containing aspirin, acetaminophen, and caffeine together, he said. Says.

 

Prescription Painkillers for Frequent Tension Headaches

For the ones people who have frequent or ordinary anxiety headaches, docs once in a while recommend prescription-electricity doses of nonsteroidal 07b031025f5f96dfa8443f843db463b6 pills (NSAIDs), consisting of ibuprofen or naproxen.

Indocin (indomethacin), an NSAID this is to be had handiest through prescription, is "typically used for arthritis, but also can be very useful as a headache treatment," Dr. Rozental says. "Indomethacin's drawback is that it's miles amongst the medicine most likely to reason gastric irritation as a side impact," consisting of belly ulcers and bleeding. it could additionally harm kidney function if taken at excessive doses or chronically. 

For those people who have frequent or recurring tension headaches, doctors sometimes recommend prescriptionstrength doses of nonsteroidal antiinflammatory drugs (NSAIDs), such as ibuprofen or naproxen.

Indocin (indomethacin), an NSAID that is available only by prescription, is "usually used for arthritis, but can also be very useful as a headache treatment," Dr. Rozental says. "Indomethacin's downside is that it is among the drugs most likely to cause gastric irritation as a side effect," including stomach ulcers and bleeding. It can also harm kidney function if taken at high doses or chronically.

 

Prescription Drugs for Quick Migraine Relief

Headaches caused by migraine frequently occur along with other symptoms, such as nausea, vomiting, or sensitivity to light and sound, according to the U.S. National Library of Medicine. Many people experience a migraine attack as a throbbing pain on one side of the head. Treating migraine symptoms right away can shorten the attack.

The types of medications that can alleviate symptoms once a migraine attack has started are known as acute, abortive, or rescue medications. These include OTC pain relievers such as aspirin and ibuprofen, prescription medications called triptans, and a new class of drugs called CGRP receptor antagonists.

Triptans Triptans are selectiveserotonin receptor agonists, which means that they are believed to stimulate serotonin, a neurotransmitter found in the brain, to reduce inflammation and constrict blood vessels, which in turn stops the headache or migraine attack, according to the National Headache Foundation.

There are currently seven triptan drugs available in the United States: Axert (almotriptan), Relpax (eletriptan), Frova (frovatriptan), Amerge (naratriptan), Maxalt (rizatriptan), Imitrex (sumatriptan), and Zomig (zolmitriptan). All are available in pill form; two, Imitrex and Zomig, come as a nasal spray; and one, Imitrex (and other brands of sumatriptan) are sold in an injectable form.

Best Daily Habits to Stop Back Pain  

CGRP Receptor Antagonists Two CGRP receptor antagonists, Ubrelvy (ubrogepant) and Nurtec ODT (rimegepant), became available in 2019 and 2020, respectively. Both are oral tablets. Sometimes referred to as “gepants,” CGRP receptor antagonists block the binding of CGRP, a protein in the brain and nervous system involved in the transmission of pain, to CGRP receptors in a variety of cell types around the brain. These drugs are an alternative for people who cannot take triptans or do not get relief from triptans.

 

Other Acute Migraine treatments different medications that can be used for acute remedy of migraine include:

Ergotamine and Dihydroergotamine (DHE) mixtures of ergotamine and caffeine — Cafergot, bought as a tablet, and Migergot, a rectal suppository — are much less powerful than a triptan as resolving migraine pain however may be suitable for a few people. DHE is to be had as a nasal spray or injection and is most effective while taken soon after the onset of migraine symptoms for assaults that commonly last longer than 24 hours, in step with the Mayo medical institution.

Lasmiditan (Reyvow) a new oral tablet, Reyvow is accepted for the intense treatment of migraine without or with charisma. Auras are sensory disturbances, along with flashes of mild, blind spots, other imaginative and prescient modifications, or tingling to your hand or face. because Reyvow works in another way from triptans, it may be a useful alternative for individuals who can’t take triptans or don’t get comfort from them.

Anti-Nausea drugs those can help when you have migraine with aura together with nausea and vomiting.

Acute remedy for Cluster headaches

Given the severity and also the relative brevity of cluster complications, acute treatments want to work quickly to relieve the ache and suffering due to them. in step with neurologist and headache professional and researcher Peter J. Goadsby, MBBS, writing for the yankee Headache Society, effective acute remedies for cluster complications include:

• Inhaled oxygen
• Injected or nasal triptans
• Injected dihydroergotamine
• Topical lidocaine nasal drops

Some other option, the drug Emgality (galcanezumab-gnlm), become approved in 2019 to treat cluster headaches, turning into the most effective drug especially accepted for this sort of headache. It’s also authorized for the prevention of migraine attacks.

whilst used to deal with cluster complications, Emgality is self-administered using 3, a hundred-milligram (mg) prefilled syringes, which are taken one after the other on the begin of a cluster length and then each month until the quit of the cluster duration.

Emgality belongs to a class of medicine referred to as calcitonin gene-related peptide (CGRP) antibodies. drugs on this elegance are either centered towards CGRP receptors or in opposition to CGRP itself. Now Know How to Get Rid of a Headache or Migraine Attack Fast.

How to deal with Rebound complications

frequent use of any acute headache remedy, along with OTC tablets, can reason what are known as rebound, or medication-overuse, headaches, says Rozental. by definition, a medication-overuse headache occurs on 15 or greater days of the month attributable to regular overuse of acute or symptomatic headache medication.

The best way to prevent medicine-overuse complications is to stop the usage of the drug that’s inflicting them. however, this system may be uncomfortable and might causing worsening of the headache, among other signs and symptoms, according to The Migraine believe. in case you think you can have medicinal drug-overuse headache, communicate in your physician or a neurologist educated in persistent headache management.

Am I at hazard for persistent day by day Headache?

all and sundry who has recurrent acute complications and who uses brief-appearing remedy or strategies to deal with them is vulnerable to growing chronic each day headache, that's characterized by using headache symptoms 15 or more days of the month over three months, notes a piece of writing published in February 2020 in worldwide Advances in health and medicinal drug on “Integrative East–West medicine Intervention for persistent day by day Headache.”

the two maximum common kinds of continual every day headache are chronic migraine and persistent tension-type headache, although the two types often overlap. In different words, humans recognized with persistent migraine frequently also have signs of persistent tension-type headache, and vice versa.

People with chronic day by day headache regularly also have a diagnosis of drugs-overuse headache.

if your head ache or other signs purpose you to regularly take quick-acting remedy, communicate for your physician approximately being noted a headache expert, who have to be capable of become aware of medical remedies in addition to life-style or behavioral changes which can assist to alleviate your signs and symptoms whilst additionally reducing your reliance on acute medicinal drugs.

 

If My Headache Isn't Going Away, Should I Get Tested for Coronavirus?

Headache is one of the symptoms of COVID19, the illness caused by the novel coronavirus SARSCoV2, according to the Centers for Disease Control and Prevention (CDC). A February 2020 report of the WHOChina Joint Mission on COVID19, from early in the pandemic, found that of 55,924 people confirmed to have the disease, 13.6 percent had a headache.

The most healthful foods 

There’s no treatment for COVID19, but the same OTC pain relievers that help with other types of headaches may alleviate headaches caused by this disease. (Despite rumors, the World Health Organization (WHO) does not recommend against the use of ibuprofen for people with COVID19.)

If you have symptoms of COVID19 and want to get tested, the CDC recommends calling your state or local health department or a medical provider. The CDC notes that most people who get COVID-19 have a mild illness and can be treated at home.

 

Home Remedies to Relieve a Headache or Migraine Attack:

Many headache symptoms can be relieved at least partially without medication. Here are some tips for relieving headaches and migraines at home.

Apply ice to head and neck. Cold compresses to the head and neck are a common home remedy for migraine pain relief. Some people find it useful for tension headaches as well. To avoid damaging the skin, wrap an ice pack or cold pack in a cloth and do not do it for more than 15-20 minutes at a time.

Apply heat to the head, neck, or arms and legs. According to the Mayo Clinic, warm compresses may help relieve tension headaches or relieve the pain of migraine attacks. Use a heat pad, heat pad, heat compress, or hot towel. A hot bath or shower may also help, simply rinse your hands and feet with warm water.

Have a big glass of water. Dehydration can trigger a migraine attack or lead to a nonmigraine headache, says the National Headache Foundation. Replacing the liquids your body needs may help to relieve the pain.

Practice a relaxation techniqueMeditate, breathe deeply, and visualize a peaceful image. "Various relaxation techniques can be of great help to patients suffering from headaches caused by muscle contractions," says Rosenthal.

Get a massage. According to the Mayo Clinic, massage helps relieve muscle tension and sometimes relieve headaches. Gently massage your temples, scalp, neck and shoulders with your fingertips or gently pull the neck. Now Know How to Get Rid of a Headache or Migraine Attack Fast.

Attempts acupressure. Massaging the pressure point in the "V" between your thumb and index finger can help relieve migraines and headaches. With the thumb of one hand, massage the other hand in a circular motion for 15-20 seconds, then switch hands. 

Drinks caffeinated beverages. According to the Mayo Clinic, small doses of caffeine may reduce migraine-related pain in the early stages of an attack or increase the pain relief effect of over-the-counter medications. But don’t overdo it: Drinking too much caffeine too frequently can lead to withdrawal headaches.

Dab on some peppermint oil. Rub some peppermint oil into your temples or forehead to see if this natural remedy helps reduce your head pain, suggests Migraine.com. Because peppermint oil can cause skin irritation, you may wish to mix a drop of peppermint oil into a teaspoon or two of a neutral oil such as jojoba or avocado oil to dilute it first.

Close your eyes and rest. It is an effective treatment for migraine-related headaches and may also relieve tension headaches. Sit or lie down in a quiet, dark room, close your eyes and rest for a while. “Migraine sufferers instinctively seek a dark, serene environment where they can get at least a few hours of sleep,” says Rosenthal. Sleep often reduces or eliminates pain.

Some headaches and migraines can be prevented by avoiding triggers that can trigger them. Here are some helpful tips for a healthy lifestyle:

Get enough sleep. Lack of sleep can cause headaches or migraine attacks, and chronic sleep deprivation, such as sleep apnea, can also cause headaches. If you are snoring or suspect you have sleep apnea, see your healthcare provider for help. Try to go to bed and wake up at the same time each day to avoid triggering a migraine attack, whether snoring or not.

Eat a healthy diet. What you put in your body and when you put it can have a huge impact on your headaches. Rosenthal says a regular diet is important, especially for those who suffer from headaches caused by hypoglycemia. "Don't skip meals, especially breakfast," he says. It's also important to eat a healthy diet rich in fruits, vegetables, and whole grains, according to the Mayo Clinic.

Manage your stress. Stress can cause tension headaches and migraine attacks, so find ways to manage your stress levels through meditation practice, working with a therapist, regular exercise, or a combination of approaches.

Avoid cigarettes. According to a study by the Spanish Foundation for Science and Technology, smoking can cause migraine attacks and non-migraine headaches in both smokers and secondhand smokers.

Limit alcohol intake. Excessive drinking can cause a hangover in anyone. In some people with migraines, any type of alcohol triggers migraine attacks, while in others, only certain types of alcoholic beverages cause seizures. Learn how to drink safely at MigraineAgain.

Keep a food diary:

By recording everything you eat and drink over a period of time, you can determine if a particular food or drink may be triggering a migraine attack.Get regular exercise. According to the Mayo Clinic, exercise blocks pain signals to the brain and releases chemicals in the body that may help prevent tension headaches and migraine attacks. But start slow. Excessive strenuous exercise can cause some types of headaches. 

Maintain a healthy weight. According to Andrew Charles, MD, in an article on MigraineAgain, obesity increases the risk of chronic migraine in people with migraines. Now Know How to Get Rid of a Headache or Migraine Attack Fast.

Consider taking a supplement. According to the U.S. National Library of Medicine, supplements such as riboflavin (vitamin B2), coenzyme Q10, and magnesium (if low) may help prevent migraine attacks. Butterbur is an herbal remedy that some people take to prevent migraine attacks, but some experts are wary of possible liver toxicity. Always consult with your healthcare professional before taking any supplements.

HOW TO REMOVE DARK SPOTS FROM YOUR FACE IN 5 DAYS NATURALLY?

HOW TO REMOVE DARK SPOTS FROM YOUR FACE IN 5 DAYS NATURALLY?

Freckles are cute, but if you have unwanted facial blemishes, thank you. They don't appear in everyone, but for those who have, dark spots on the face, chest, arms, or other parts of the body can be very unpleasant. However, you can't magically remove blemishes, and regular concealers can't always hide blemishes, so sometimes you have to be a little creative when dealing with these blemishes. But before we dive into how to get rid of black spots on the face naturally, let's get to it first. Why do they appear in the first place?

 HOW TO REMOVE DARK SPOTS FROM YOUR FACE IN 5 DAYS NATURALLY?

You may have heard of a natural pigment called melanin found in the skin. Melanin, responsible for the color of your skin, eyes and hair, also protects your skin from the harmful effects of the sun. Increase melanogenesis whenever your skin is exposed to the sun, melanocytes or melanocytes. Sometimes it overwhelms and produces more melanin than usual, leading to black spots. They are often referred to as hyperpigmentation when you want all the medical information about it.

Best Daily Habits to Stop Back Pain 

Apart from that, there are more reasons for getting dark spots on the face too; to get some more insight, we reached out to dermatologist Dr. Monisha Aravind to give us some clarity. “Spots on face may be because of acne, they could be because of pigmentation, or sun damage — also called freckles — sun spots, or melasma, which is hyperpigmentation that occurs in most Indian skin,” she says, adding that “You could also get spots on your face because of hairdye usage!” 

While there are many ways of getting rid of these dark spots, ranging from slathering on sunscreen like there's no tomorrow to using topical retinoids that can assist with lightening them. Using heavy chemicals on the skin, especially sensitive skin, can often do more harm than good. But don’t worry, because up ahead, we're listing down the various daytoday items you can use to naturally remove spots from your skin in 2 days. Take notes!

Here is Some Best Way HOW TO REMOVE DARK SPOTS FROM YOUR FACE IN 5 DAYS NATURALLY? 

1. Exfoliating with Papaya

What is the surest way to brighten the overall skin tone? Rinse the top coat with a natural exfoliant such as papaya. “Papaya contains a fruit acid known as alpha hydroxy acid, which is a chemical exfoliant,” says Engelman. “Used for dry skin and anti-aging, AHA improves skin condition by releasing the top layer of skin by releasing the lipids that bind the top layer of skin, removing dull, dead skin cells and revealing healthy skin cells. It is very effective in breaking down skin cells by removing dead particles and increasing collagen production. Papaya specifically will help brighten and give the skin a youthful radiance.” To treat your dark spots with papaya, simply mash ripe papaya in a bowl and apply as a mask to clean skin. When removing the mask, you can also use gentle, circular motions for a bit of added exfoliation to that dead top layer of skin cells.

2. Use Turmeric to Even Skin Tone

For ages, people in India, parts of Central America, and other subtropical areas have looked to turmeric for its many healing properties, from reducing inflammation to aiding the digestive process. Turmeric’s benefits also extend to the area of skincare, and it’s been shown to inhibit the skin's melanin production, which results in spots due to hyperpigmentation.To fade dark spots with turmeric, make a mask using one part turmeric to one part honey. If you wish, you can enhance the lightening process with a few drops of lemon juice, as long as your skin isn’t too sensitive, and the citrus won’t come into contact with open skin, like recently broken pimples.

3. Brighten with Yogurt

Another naturally skinbrightening item you may already have in your home is yogurt, which may work to fade dark spots by exfoliating the skin. Like the chemically exfoliating properties found in papaya, yogurt may break down dead skin cells thanks to lactic acid, which is found naturally in dairy products: “Using a yogurt with cow’s milk could be effective in calming the skin, since it has lactic acid. Lactic acid is an AHA, which improves discoloration and age spots,” Engelman says. “This acid is gentler on the skin than other chemical exfoliants. Because it is derived from dairy products, it helps correct pH imbalances. Improves tone, texture and reduces redness."

4. Soothe Skin and Reduce Spots with Almond Oil

Another skinstrengthening ingredient that’s used both in the kitchen and on the complexion is sweet almond oil, which Engelman likes to use to treat discolorations in the skin. However, the almond oil commonly used to cook isn’t quite the same as that used on the skin, which is often fortified with additional vitamins and minerals. “The presence of Vitamin E and niacin help with hyperpigmentation and improving skin tone,” she says. Because sweet almond oil is generally viewed as noncomedogenic (meaning it won’t clog your pores) you can add it to your nightly routine as a makeup remover or moisturizer meant to help protect the skin barrier.

5. Keep Skin Healthy with Vitamin C

According to the American Academy of Dermatology, vitamin C is one of the more effective natural ingredients that you can count on to lighten existing spots, and potentially prevent new ones from forming6.

“For a dark mark scar, look for AHA peels or retinol that will help promote cellular turnover to remove the top layers of the skin,” Engelman suggests. “To fade hyperpigmentation, look for brightening ingredients like hydroquinone, kojic acid, phytic acid, and Lascorbic acid.” The latter is a mighty skincare ingredient, which is also found naturally in vitamin Crich foods like oranges and spinach. While some people prefer to lighten dark spots with lemon juice, others find the high acidic content too intense for the skin and opt to ingest their vitamin C, reaping the benefits from within. You can also try niacinamide, arbutin, bearberry, resorcinol, and tranexamic acid.

6. opposite image damage with Tomatoes

as opposed to slather this element to your face, tomato works satisfactory whilst taken systemically. consistent with a 2011 take a look at, members who ingested among around fifty five milligrams of tomato paste with olive oil according to day saw protection from acute and lengthy-time period picture harm delivered on by using UV rays4. Why is tomato paste so powerful? Tomatoes are certainly rich in lycopene, which has more than one ability health benefits, including solar protection. not a fan of tomatoes? appearance to other further-hued fruits and vegetables, like guava, crimson grapefruit, watermelon, and purple candy peppers.

7. lessen Scarring with Aloe

For some human beings, darkish spots aren’t the result of hyperpigmentation, however scarring, which may be in particular obvious on those with more melanin-rich skin: “Scars are unpredictable, that may cause them to hard to deal with. The most vital component is to deal with proper away,” Engleman explains. “The greater pliable your skin is, the much less chance there is that scars will occur, so adding moisture back into the pores and skin with oils and lotions can lessen the advent and save you new ones from forming.” A attempted and actual aspect that may be used to enhance your pores and skin’s health from the inner, or outdoor, is aloe. Aloe may be ingested in the form of aloe beverages, or implemented to the pores and skin as a moisturizer or pores and skin healer through breaking the leaf of an aloe plant and dabbing the sticky substance onto your scar. Don’t have an aloe plant available? Aloe vera gel can be implemented directly to the face, as can many cleansers or moisturizers that contain aloe, just like the Mario Badescu Aloe Lotion ($15), which guarantees to reduce redness. 

Now not all and sundry gets them, but for people who do, dark spots at the face, chest, fingers or some other place at the body can be critically frustrating to deal with as they don’t leave on their own and every now and then can’t be blanketed with the aid of the average concealer. So, what are those discolorations, and why do a little people have them? in line with our professionals, for the maximum element, dark spots on the skin can be attributed to 2 causes: scarring and hyperpigmentation (technically, scarring is post-inflammatory hyperpigmentation). See, dark spots—aka hyperpigmentation—can be the end result of a scar (because of put up-inflammatory hyperpigmentation) and picture harm (due to solar publicity):

5 Health and Nutrition Tips That Are Actually Evidence-Based 

“Scars may be divided into  categories: darkish marks which can be truely a result of post-inflammatory hyperpigmentation, which seem as darkish or pink marks, or, a change in skin texture, resulting in depressed or raised scars,” explains board-certified dermatologic health practitioner, Dendy Engelman. The pigmented scars are “because of an damage inside the pigment forming layer of the dermis,” even as textural scars are “due to actual tears inside the epidermis,” she explains. some individuals who scar greater easily than others may be genetically predisposed (due to the fact they've more pigment): “a few humans with extra pigment are more at risk of hyperpigmentation,” Engelman states. “additionally, people with extra pigment within the skin are extra vulnerable to hyperpigmentation and scarring.”

For other information Here>>

Best Daily Habits to Stop Back Pain

Best Daily Habits to Stop Back Pain

When Deanne Bhamgara took a tumble off her electrical scooter on a pier in San Diego, she didn’t make much of it at first. The fall left her sore, but she felt only tiny pain.But over the next several days, she slowly began to hurt more and more. Now You Know Best Daily Habits to Stop Back Pain .

Best Daily Habits to Stop Back Pain

"What started as a scratchy sensation in my thighs had soon become sensitive to touch,” says Mr.Bhamgara, The San Francisco resident later learned that the fall pretentious her lower back, tailbone, pelvic areas, and her hip joints. In a few days, Bhamgara’s pain had emitted to the rest of her back and to the thighs as well.Almost all Americans get back difficulties at one time or another. You might sleep awkwardly or wrench your back while lifting somewhat heavy. Or, like Mr.Bhamgara, you might hurt your back in an accident. But often, says physical therapist Eric Mr.Robertson, DPT, the culprit is too much sitting and not sufficient moving. Best Daily Habits to Stop Back Pain

“We're largely a sedentary humanity, and so that sedentary lifestyle is the primary thing that we have to work on,” says Mr.Robertson, who also is a spokesperson for the American Physical Therapy Association (APTA). So any sort of movement exercise, walking, working with a physical therapist to give you an customized program is a great idea. “I was mostly in bed afterward the pain started,” Mr.Bhamgara says. She had inflammation on her thighs right up to behindhand the knees, groin, butt, lower back, and sometimes in her shoulders.

In Confusion and worried, Mr.Bhamgara tried a host of treatments to ease her pain. She went to physical therapy twice a week. She got trigger point massage and acupuncture, which she supposed helped. Mr.Bhamgara is now on the mend. She understands it’ll take time and effort to fully heal and to keep her irritation in check. Robertson of the APTA says feeling better with back pain doesn’t have to be complicated. Here are some effective steps: 

1. Avoid bed rest. Studies show that lying down too much can slow retrieval and raise the pain. “Over the last 24 years or so, probably the one thing we've educated definitively about back pain and bed rest is that is not OK,” says MR.William Lauretti, an associate professor at New York Chiropractic College and a speaker for the American Chiropractic Association. Instead, “you want to be as energetic as you can be with your back pain.” 

2. Move. You may not want to move when you’re in pain, but it’s significant to do as much as you can handle. Mr.Robertson says most back pain isn’t serious, even if it may be very throbbing. "So not being afraid of motion and continuing to move despite the pain is something that's really significant,” he says. Walking is a good choice you can do on your own. You also can work with a physical therapist to learn how to spot risky levels of pain and which moves are best for you.

 3. Keep good posture. Pay courtesy to the way you hold your back when you sit, stand, walk, sleep, or do day-to-day activities. Good posture is when all the bones in your spine are properly aligned. Poor posture can leave your back stiff and tense. This often to leads to back pain.

Lauretti offers these tips on posture:

Don’t sit up in your bed hunched over your laptop. That’s a surefire recipe for back pain over time. If you must sit for a long time, use mitigated chairs. Hard seats won’t support your back and may prevent you from sitting up straight.

• Use a comfortable desk and chair if you need them while working.
• Here are some general tips to preserve good posture:
•  Keep your feet shoulder-width apart.
• Tuck your stomach in when you’re standing.
• If you’re standup for too long, regularly shift your weight from one foot to the other and from your toes to heels.
• Roll your shoulders back.
• Let your arms hang logically on the sides of your body. Best Daily Habits to Stop Back Pain.

4. Sleep smart. The ideal bed, Lauretti says, is one that’s “comfortable for you.” As for the best sleep posture, he says on your side or back is easier on your back than sleeping on your belly. If you’re face down, your head will be turned all night so you can breathe, which can lead to neck pain. Mr.Bhamgara says tucking a pillow among her legs to help align her hips lessens her back pain.

Top 10 Best Health Tips For all time

5. Relax. Back pain can be linked to stress, tension, and other non-physical problems, Robertson says. Massages and acupuncture may help loosen muscles. Yoga, meditation, and other mindfulness practices may help lift your mood, stretch your muscles, and make you relax so you can better manage your back pain.

 Bhamgara says mediation made her feel alive, especially when her back pain made it painful to move freely. “I would think about healing every inch of my body,” she says. “There were times I would envisage myself walking in a park with my headphones on and just dancing! That brought me life.”

6. Call your doctor. If your back pain doesn’t go away after 4 weeks or if you have long-term pain that lasts beyond 11 weeks and keeps you from carrying on with your daily actions, see your doctor. They can help pinpoint the cause of your pain and may suggest new therapies. Get medical attention right away if your legs tingle, feel numb, or weak e.t.c.

For news Click Here>

Top 10 Best Health Tips For all time

Here is Top 10 Best Health Tips For all time which will help you to keep fit all time. Follow all of this properly. 

1. Take vitamin D if you’re deficient:

Most people do not get necessary vitamin D. While these widespread vitamin D insufficiencies are not imminently harmful, maintaining adequate vitamin D levels can help to enhance your health by improving bone strength, dropping symptoms of depression, strengthening your immune system, and lowering your risk for cancer.

If you do not spend a lot of time in the daylight, your vitamin D levels may be low.

If you have access, it’s a best idea to have your levels tested, so that you can accurate your levels through vitamin D supplementation if essential. Top 10 Best Health Tips For all time

2. Eat plenty of fruits and vegetables:

Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and antioxidants, many of which have potent health properties.

Studies show that people who eat more vegetables and fruits tend to live longer and have a lower risk for heart disease, obesity, and other illnesses.

3. Eat adequate protein:

Eating enough protein is vital for optimal fitness, as it provides the raw materials your body wants to create new cells and tissues.

What’s more, this nutrient is particularly significant for maintenance of a moderate body mass.

High protein intake may boost your metabolic rate — or calorie burn — while making you feel full. It may also reduce longings and your desire to snack late at night.

4. Get moving:

Doing aerobic exercise, or cardio, is one of the best things you can do for your mental and bodily health.

It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat may lead to main improvements in your metabolic health.

According to the Physical Activity Guidelines for Americans, we should struggle for at least 150 minutes of moderate intensity activity each week.

The most healthful foods

5. Don’t smoke or use drugs, and only drink in moderation:

Smoking, harmful use of drugs, and alcohol abuse can all extremely negatively affect your health.

If you do any of these actions, consider wounding back or quitting to help reduce your danger for chronic diseases.

There are resources available online — and likely in your local community, as well — to help with this. Talk with your doctor to learn more about accessing properties.

6. Use extra virgin olive oil:

Extra virgin olive oil is one of the healthiest vegetable oils you can use. It’s encumbered with heart-healthy monounsaturated fats and influential antioxidants that have anti-inflammatory properties.

Extra virgin olive oil may advantage heart health, as people who consume it have a lower danger for dying from heart attacks and strokes rendering to some evidence. Top 10 Best Health Tips For all time

7. Minimize your sugar intake:

Added sugar is extremely prevalent in contemporary food and drinks. A high intake is related to obesity, type 2 diabetes, and heart disease.

The Dietary Guidelines for Americans recommend custody added sugar intake below 10% of your everyday calorie intake, while the World Health Organization recommends slashing added sugars to 5% or a smaller amount of your daily calories for optimal health.

8. Limit refined carbs:

Refined carbs have been highly processed to eliminate their fiber. They’re relatively low in nutrients and may damage your health when eaten in excess. Most ultra-processed foods are made from sophisticated carbs, like processed corn, white flour, and added sugars.

Studies show that a diet high in sophisticated carbs may be linked to overindulging, weight gain, and chronic diseases like type 2 diabetes and heart illness.

9. Lift heavy weights:

Strength and resistance training are some of the best forms of movements you can do to strengthen your muscles and recover your body composition.

It may also lead to significant improvements in metabolic health, including better insulin sensitivity — meaning your blood sugar levels are cooler to manage — and increases in your metabolic rate, or how many calories you burn at rest.

If you do not have weights, you can use your own bodyweight or confrontation bands to create resistance and become a comparable workout with many of the similar benefits.

The Physical Activity Rules for Americans recommends resistance training twice per week.Top 10 Best Health Tips For all time

10. Avoid artificial trans fats:

Artificial trans fats are damaging, man-made fats that are strongly linked to inflammation and heart disease.

Avoiding them should be much cooler now that they have been completely banned in the United States and many other countries. Note that you may still happenstance some foods that contain small amounts of obviously occurring trans fats, but these are not linked with the same negative belongings as artificial trans fats.

The most healthful foods

 The most healthful foods

This article lists the 10 foods that sources and studies across the United States and Western Europe and whole world deem the most healthful.

 It is vital to have awareness of the most beneficial foods to ensure a wide a range of nutrients in the diet for us.

A balanced diet is the secret to beneficial eating. This article will cover the 10 most healthful foods and their benefits.

A healthful diet can help ensure that the body gets all the nutrients it needs.

Nuts, pulses, and grains are all highly nutritious. The following are some of the most healthful:

1. Lentils

A lentil is a pulse that features prominently in many food cultures around the world, including those of Pakistan, Nepal, Bangladesh, India, Bhutan, and Sri Lanka. 

Lentils provide good amountsTrusted Source of fiber, magnesium, and potassium.

They tend to require a long cooking time. However, manufacturers can sprout the seeds, making them a delicious, healthful, ready-to-eat snack.

Adding a container of sprouted lentils to a lunchbox or picnic basket, perhaps with some chili powder or pepper for flavoring, makes for a delicious and healthful snack.

 

2. Brazil nuts

Brazil nuts (Bertholletia excelsa) are some of the most healthful nuts available.

They are an excellent sourceTrusted Source of both protein and carbohydrates, and they also provide good amounts of vitamin B-1, vitamin E, magnesium, and zinc.

 Brazil nuts also contain more selenium than many other foods. Selenium is a vital mineral for maintaining thyroid functionTrusted Source, and it is a great antioxidant for the human body. 

These nuts come in a hard shell and are usually available ready to eat, making them a quick, nutritious snack.

 

3. Almonds

Almonds provide plenty of nutrients, including ourTrusted Source:

• magnesium
• vitamin E
• iron
• calcium
• fiber
• riboflavin

One 2019 meta-analysisTrusted Source found that consuming almonds significantly reduced total cholesterol levels.

5 Health and Nutrition Tips which will help you to keep fit

4. Oatmeal

Interest in oatmeal has increased considerably during the past 20 years because of its health benefits.

In 1997, the Food and Drug Administration (FDA) agreed that foods with high levels of rolled oats or oat bran could include data on the label about their cardiovascular health benefits as part of a low fat diet. This led to a surge in oatmeal’s popularity.

Research has found that the cereal’s soluble fiber content helps lower cholesterol levelsTrusted Source and reduce cardiovascular risk factors.

Oats contain complex carbohydrates, as well as water-soluble fiber. These slow down digestion and help stabilize levels of blood glucose. Oatmeal is also a good sourceTrusted Source of folate and potassium.

People can make oatmeal from rolled or ground oats. Coarse or steel-cut oats contain more fiber than instant varieties.

 

5. Wheat germ

Wheat germ is the part of wheat that grows into a plant. It is essentially the embryo of a seed. Germ, along with bran, is a byproduct of milling. Refining cereals often removes the germ and bran content.

Whole grain products, however, still contain the germ and bran. This makes them a more healthful choice.

Wheat germ is high in several vital nutrients, including:

• fiber
• vitamin E
• folic acid
• thiamin
• zinc
• magnesium
• phosphorus
• fatty alcohols
• essential fatty acids

Fruits, vegetables, and berries

Fruits, vegetables, and berries are easy to incorporate into the diet. The following are some of the most healthful:

6. Apples

Apples are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances that the body generates. They cause undesirable changes in the body and may contribute to chronic conditions, as well as the aging process.

However, some studiesTrusted Source have suggested that an antioxidant in apples might extend a person’s life span and reduce the risk of chronic disease.

 

7. Broccoli

Broccoli provides good amountsTrusted Source of fiber, calcium, potassium, folate, and phytonutrients. Phytonutrients are compounds that reduce the risk of developing heart disease, diabetes, and some cancers. 

Broccoli also provides essential antioxidants such as vitamin C and beta-carotene. In fact, a single half-cup serving of broccoli can provide around 85%Trusted Source of a person’s daily vitamin C value.

Another compound in broccoli, called sulforaphane, may have anticancer and anti-inflammatory qualities, according to one 2019 study Trusted Source.

However, overcooking broccoli can destroy many of its key nutrients. For this reason, it is best to eat it raw or lightly steamed.

8. Blueberries

Blueberries provide substantial amounts of fiber, antioxidants, and phytonutrients. Unlike minerals and vitamins, phytonutrients are not essential for survival. However, they may help prevent disease and maintain vital bodily functions.

In a 2019 reviewTrusted Source of 16 studies, the authors suggest that consuming blueberries may help protect against cognitive decline, which may help reduce the risk of Alzheimer’s disease. They also found that blueberries might help prevent cardiovascular disease.

Another 2019 studyTrusted Source, this time in mice, found that blueberry polyphenols reduced obesity and certain metabolic risk factors. They also improved the composition of gut bacteria.

According to a 2015 clinical trialTrusted Source, eating 22 grams of freeze dried blueberries every day for 8 weeks led to a significant decrease in blood pressure among women with stage 1 hypertension.

 

 9. Kale

Kale is a leafy green vegetable that offers a wide range of different nutrients. For example, this powerfully nutritious plant is an excellent sourceTrusted Source of vitamins C and K.

People can cook or steam kale. They can also blend it into smoothies or juices for a nutritional kick.

10. Avocados

Some people avoid consuming avocados due to their high fat content. However, avocados provide healthful fatsTrusted Source, as well as B vitamins, vitamin K, and vitamin E. Avocados are also a good source of fiber. 

In one 2018 reviewTrusted Source of studies, avocados increased levels of high-density lipoprotein, or “good,” cholesterol. This type of cholesterol removes more harmful cholesterol from the bloodstream.

Avocados might also have anticancer properties. A 2019 test tube studyTrusted Source of avocados showed that colored avocado seed extract reduced the viability of breast, colon, and prostate cancer cells. However, the study did not indicate whether or not the effects would be the same in humans. 

Avocados may also have associations with improved nutrient absorption, better overall diet, and fewer metabolic risk factors, according to one 2013 studyTrusted Source.

 

11. Sweet potatoes

Sweet potatoes provide dietary fiber, vitamin A, vitamin C, vitamin B-6, and potassium.

The Center for Science in the Public Interest compared the nutritional value of sweet potatoes with that of several other vegetables.

 weet potatoes ranked number one for their vitamin A, vitamin C, iron, calcium, protein, and complex carbohydrate content.

5 Health and Nutrition Tips That Are Actually Evidence-Based

12. Oily fish

Some examples of oily fish include salmon, trout, mackerel, herring, sardines, and anchovies. These types of fish have oil in their tissues and around their gut. 

Their lean fillets contain high levels of omega-3 fatty acidsTrusted Source. These oils may provide benefits for the heart and nervous system, according to the Office of Dietary Supplements (ODS).

The ODS also suggest that omega-3 fatty acids can help with inflammatory conditions such as arthritis. They are also plentiful in vitamins A and D.

One 2014 study suggested that fatty acids can significantly reduce the risk of rheumatoid arthritis.

13. Chicken

Chicken is a cost effective and healthful meat. Free-range chicken serves as an excellent source of protein.

However, it is important to remember that preparation and cooking methods affect how healthful chicken is. This means that people should limit their intakes of deep-frieds chicken and always remove the skin before consumption. Chicken skin has high levels of saturated fat.

 

14. Eggs

Eggs are another source of protein that people can easily incorporate into a balanced diet, as they are highly versatile.

Eggs contain vitamins includingTrusted Source B-2 and B-12, both of which are important for preserving energy and generating red blood cells. Eggs are also a good source of the essential amino acid leucine, which plays a role in stimulating muscle protein synthesis. Eggs also provide a good amount of choline, which is important for cell membranes.

The yolk contains most of the egg’s vitamins and minerals, as well as the fat and cholesterol. However, one 2017 reviewTrusted Source found that eating up to seven eggs per week does not increase the risk of heart disease. That said, the authors mention that people with cardiovascular disease or diabetes should seek medical consultation about including eggs in the diet.

Indeed, one studyTrusted Source found higher rates of cardiovascular disease in people who consumed more cholesterol from eggs.

15. Leafy green vegetables

One 2019 studyTrusted Source in rats showed that consuming leafy greens for 6 weeks led to a significant reduction in cardiovascular risk factors.

Spinach is an example of a leafy green with antioxidant content, especially when it is raw, steamed, or very lightly boiled. It is a good source of the following nutrientsTrusted Source:

•  vitamins A, B-6, C, E, and K
• selenium
• niacin
• zinc
• phosphorus
• copper
• potassium
• calcium
• manganese
• betaine
• iron

To khow more Click_here>

5 Health and Nutrition Tips which will help you to keep fit

Here is Very Impotent 5 Health and Nutrition Tips which will help you to keep fit  

1. Get enough sleep:

The position of getting enough quality sleep cannot be exaggerated. Poor sleep can drive insulin resistance, can disrupt your hunger hormones, and reduce your physical and psychological performance.

What’s more, poor sleep is one of the sturdiest separate risk factors for weight gain and obesity. People who do not get sufficient sleep tend to make food selections that are higher in fat, sugar, and calories, possibly leading to unwanted weight gain.

2. Feed your gut bacteria:

The bacteria in your gut, together called the gut microbiota, are incredibly significant for overall health.

A disruption in gut microorganisms is linked to some chronic diseases, including obesity and a countless of digestive problems.

Good ways to improve instinctive health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements — when indicated — and taking plenty of fiber. Notably, fiber serves as a prebiotic, or a food foundation for your gut bacteria.

3. Stay hydrated:

Hydration is an important and often unnoticed marker of health. Staying hydrated helps ensure that your body is functioning optimally and that your blood volume is adequate.

Drinking water is the best way to stay hydrated, as it’s free of calories, sugar, and additives.

Though there’s no set amount that everyone wants per day, aim to drink enough so that your thirst is adequately quenched.

4. Don’t eat heavily charred meats:

Meat can be a nutritious and healthy part of your diet. It’s very great in protein and a rich foundation of nutrients.

However, problems occur when meat is charred or burnt. This charring can lead to the development of harmful compounds that may increase your danger for certain cancers.

When you cook meat, try not to char or burn it. Additionally limit your ingesting of red and processed meats like lunch meats and bacon as these are related to overall cancer risk and colon cancer risk.

5. Avoid bright lights before sleep:

After you’re exposed to bright lights — which contain blue light wavelengths — in the sunset, it may disrupt your production of the sleep hormone melatonin.

Some ways to help decrease your blue light exposure is to wear blue light obstructive glasses — especially if you use a computer or other digital screen for long periods of time — and to avoid numerical screens for 30 min to an hour before going to bed.

This can help your body better harvest melatonin naturally as evening progresses, helping you sleep better.

5 Health and Nutrition Tips That Are Actually Evidence-Based