The new sleep studies aim to move away from the idea that people need a specific number of hours of sleep and, instead, calculate the ideal bedtime to get the ideal number of sleep cycles.

The theory behind the sleep calculator is based on the idea that waking up in the middle of a sleep cycle leaves the person feeling grumpy and tired – even after a long sleep – and in contrast, waking up between sleep cycles will guarantee a happy start to the day. 

The sleep calculator, in theory, is the ideal system to use in order to ensure optimal sleep and rest to power through a busy day.

Sleep is often neglected but it plays an important role in maintaining good health.  A few of the health benefits of sleep are: improved memory, fuelled creativity, less day time fatigue, improved brain function, weight maintenance, lowered stress levels and it helps reduce symptoms of mental disorders.  Therefore, the sleep calculator should help combat the exhaustion and have everyone functioning at their optimum level of efficiency each and every day.

The sleep calculator allows the user to input the time they are going to sleep or the time they will be waking up – the calculator then determines the ideal times to wake up or go to sleep. 

For example, if one needs to wake up at 6:30am, the sleep calculator suggests falling asleep at 9:30pm, 11:00pm, 12:30am or 2:00am, while remembering that it takes the average adult 30 minutes to fall asleep.  9:30pm and 11:00pm are the ideal times to go to sleep to get the full 5 – 6 cycles required for adequate rest.

There is some controversy surrounding the shift from ideal hours of sleep to ideal number of cycles of sleep.  Experts have argued that the total hours of sleep is more important because it is more beneficial to mental awareness and energy throughout the day – even if it may be difficult to get out of bed in the morning. 

Another argument is that everyone is different and no ‘one rule’ can be applied to everyone.  One person may thrive off eight hours of sleep while another can see the day through on 5 hours of sleep.  It is also important to bear in mind that not everyone has a perfect 90 minute sleep cycle which throws a spanner in the sleep calculator equation. 

Therefore, it is important for each person to find the optimal sleep pattern for their body by finding the rhythm of their own sleep cycle.  The sleep calculator may work for some people and not for others because sleep cycles vary from individual to individual.  The most important thing is to make sure that you feel rested throughout the day and have enough energy to perform daily tasks.      

The post Using a Sleep Calculator to Determine Bed Time appeared first on Master Herald.

There are many ailments which affect the feet which range from flat feet to pigeon toes and all of these can result in poor posture because the weight-bearing joints adjust and accommodate for the bad feet.  Weight-bearing joints include the ankles, knees, hips, back, and neck and bad posture can cause severe pain in any of these areas.

Needless to say, footwear has a direct effect on the feet and all of the other areas affected by the feet.  It is no secret that the high heels which women wear cause the feet to bend in an unnatural way that exerts pressure on the ball of the foot.

It seems commonplace to accept that flat shoes are the wiser choice, however, poorly designed flat shoes can be detrimental to the structure of the foot and can cause damage to the foot, which will damage the entire skeletal structure.

Flat shoes which are completely flat, with no arch to support the instep of the foot, can cause the arch of the foot to collapse.  A collapsed arch will result in the feet rolling towards each other, which makes the knees roll in which will become increasingly painful and will result in damage to the entire calf, extending all the way down to the tips of the toes.

Fallen arches are also known as plantar fasciitis and, in most cases, will lead to the tendons in the bottom of the foot tearing.

Protalus insoles for plantar fasciitis can alleviate this pain and help your foot function like it used to. Start by wearing the insole for only a few hours a day and increase this by one to two hours each day until you are able to wear them indefinitely. Some discomfort with insoles is normal as your body adjusts to the new shape of things.

It is common for people who wear closed ballet flats to wear shoes which are too tight.  The poorly designed tight shoes will result in the toenails being restricted which causes ingrown toenails.  Ingrown toenails may become infected which, if left untreated, could lead to irreparable damage to the feet.

Any shoes which are not designed to bend in the same way that a foot bends will cause the foot to overcompensate and adjust, which will adjust the weight-bearing joints and create bad posture.  Flip-flops can damage the toes due to the fact that the toes have to work in overtime to keep the foot in the shoe.

Flip-flops, and other shoes which are completely flat, do not provide any support for the heel as it slams to the floor.  A well designed shoe will have a shock absorber in the heel to ensure the foot does not take too much strain, resulting in pain free walking.

It is important to ensure that the feet receive all of the support they require because they take a lot of the strain of day-to-day activities.  Orthotic inserts are an ideal solution to keep all of your favourite flats while maintaining good feet and good posture.

The inserts will support the arches, the toes, and it will mimic the shape of the foot which will solve and avoid any damage to the feet.

The post Poorly designed flats and the damage it does to your feet appeared first on Master Herald.

Cellulite is most common in women, with 80% to 90% of women fighting for smoother legs.  Fewer men have cellulite; however it is not entirely uncommon for men to have cellulite.  It does not matter if an individual is fit, lean, and toned – cellulite can appear on anyone because everyone has a layer of fat between their muscles and their skin.

With cellulite affecting such a large majority of the population, it is no surprise that so many people are willing to try out the latest cellulite elimination cream, wrap, or rub and that new products are constantly being developed and sold to the desperate individuals.

Foam rollers have recently gained a lot of popularity in the health and fitness industry and now they’re grabbing the attention of anyone, and everyone, looking to reduce the appearance of their cellulite.

People have developed a theory that foam rolling the quads, hamstrings, and glutes will successfully eliminate cellulite and create a beautifully smooth surface layer of skin.  But is it too good to be true?

Foam rolling is great for the muscles and can be used to relieve muscle tension and speed up recovery after a workout.  The idea that it will eliminate cellulite is a bit of a stretch for this new miracle tool.  When foam rolling, the layer of skin becomes inflamed and blood flows to the targeted area.

This inflammation results in the skin puffing up and out to the outer most layer of the cellulite, therefore reducing the appearance of cellulite without doing anything to get rid of it.

This method is almost as effective as the hydration method.  Many people believe that staying hydrated reduces cellulite; however, the same rule applies as in the foam rolling example because the cells will hold onto the water and plump the skin up which will temporarily reduce the appearance of cellulite.

Foam rolling to get rid of cellulite is only a temporary fix and the skin is guaranteed to return to its former state soon after foam rolling.  To add to this, one must spend at least 30 minutes foam rolling one specific area in order to render obvious results.  This is a tiresome process with little reward.

Studies have proven that lymphatic massages, which are not far removed from standard foam rolling techniques, showed improvement in the appearance of cellulite over 10 sessions, with each session lasting 4 hours.

It is possible to reduce the appearance of cellulite by moving around a lot in a day, which encourages blood circulation and plumps up the skin, maintaining a healthy level of hydration, and foam rolling – but cellulite will always be present unless more severe steps are taken such as liposuction or surgery.

Foam rolling is still an excellent tool for deep tissue massages and is effective when it comes to stretching and lengthening the muscles and the increasing interest in foam rollers will not cause any adverse effects if used properly, however, it is not the secret to getting rid of cellulite.

The post The Myth of Foam Rolling Cellulite appeared first on Master Herald.

Due to their rapid increase in popularity, foam rollers can now be found in almost any gym in almost every style.

There are 4 primary styles of foam rollers – and the one you choose to use depends on your pain threshold and target muscles.

1.) [easyazon_link identifier=”B008N0K84C” locale=”US” tag=”masterherald-20″]Low density foam rollers[/easyazon_link]:
Low density foam rollers are the ideal type of foam roller for the beginner, or anyone who is experiencing severe muscular pain.  The low density makes them soft enough to exert only a small amount of pressure on the sensitive muscle group.

Foam rolling has received a bad reputation because it can be painful.  A low density foam roller can ensure a more pleasant experience which is not as painful as other variations.

2.) [easyazon_link identifier=”B00KAEJ3V8″ locale=”US” tag=”masterherald-20″]Firm/high density foam rollers[/easyazon_link]:
High density foam rollers are on the opposite side of the spectrum to low density foam rollers.  These foam rollers are very hard to sit on and exert a lot of pressure on the target muscles.  These foam rollers are ideal for relieving knots and are often used by those more accustomed to foam rolling.

High density foam rollers can also be used directly after a workout, while the muscles are still warm, in order to get a deep tissue massage before the muscles contract and get sore.

There are varieties which range from low density to medium and high density, it is all about finding the right density for your preference.

3.) [easyazon_link identifier=”B0141DY2Z0″ locale=”US” tag=”masterherald-20″]Short foam rollers:[/easyazon_link]
Short foam rollers are available in low and high density and can be used to target specific areas with more control.  Normal foam rollers are ideal when targeting large muscle groups and the smaller ones are able to get into the smaller muscle groups.

4.) [easyazon_link identifier=”B01BT3TBJC” locale=”US” tag=”masterherald-20″]Rough surface foam rollers:[/easyazon_link]
This variation comes with a bumpy or indented surface which really gets deep into the muscles and targets pressure points in order to relieve tension.

Each variety has its own function and purpose.  When it comes to relieving back pain, the source of the pain will determine which type of foam roller is used.  Lower back pain should be relieved with a short foam roller with a density suitable for the individual.

The important thing to remember about relieving lower back pain is to not target the lower back directly.  It is best to focus on the hip flexors, glutes, and the calves as the tightness of these muscles are responsible for lower back pain.

For upper back pain, a small rough surface foam roller is ideal as there are many small muscles in the upper back which are prone to getting tight and knotted.

These bumpy foam rollers are also available in a tennis ball shape which are the most effective for targeting specific muscles and relieving tension in the upper back.

The post Best Foam Roller for a Bad Back appeared first on Master Herald.

Coffee has received a bad reputation due to all of the added extras that coffee shops love to spice it up with and the fact that people tend to include teaspoons of added sugar into their daily cups of Joe, however, coffee in its purest form is the perfect addition to a healthy and balanced diet.

The debate has shifted to focus on the level of roast of a coffee bean and the question now stands: which is the healthier choice, light or dark roast coffee?  Coffee is packed with antioxidants in its most pure form.

One of the most effective antioxidants in coffee is chlorogenic acid.  Chlorogenic acid lowers blood sugar levels and reduces inflammation in the body.  Inflammation causes numerous chronic diseases from cancer to diabetes and heart disease.

Therefore, in order to determine which roast is the healthiest, one must find out which level of roast contains the highest amount of chlorogenic acid.

Korean researchers performed a study in which they examined how the cells of the body reacted to light and dark roast coffees.  The chlorogenic acid and caffeine levels in each of the levels of roast were the focus of the study.  The results concluded that the lighter coffee roasts contained higher amounts of chlorogenic acid than the darker roast coffees.

The chlorogenic acid content of the lighter roast coffees was more effective when it came to protecting the human cells from oxidisation and inflammation.  The caffeine levels in the varying roasts did not differ greatly and mostly remained the same regardless of the level of roast.

While the conclusion shows a positive effect on individual cells, tests need to be conducted on human test subjects in order to deduce a definitive answer as to the benefits of drinking light roast coffee over dark roast coffee.

Light roast coffees contain more chlorogenic acid than dark roast coffee because it spends less time exposed to heat.  The time under heat to obtain a light roast coffee is the perfect amount of time required to release the chlorogenic acid from the coffee bean, but extending this period of time to obtain a darker roast coffee exposes the chlorogenic acid to oxygen which causes it to be broken down into thin air.

The health benefits of coffee depend on more than the type of roast.  Roasted coffee must be stored in an airtight container because exposure to oxygen causes free radicals.  Free radicals result in the coffee beans using its antioxidants to stabilize them.

It is also important to only grind the coffee moments before brewing, but it does not matter as much how it is ground. Although an automatic coffee machine could be optimal as it grinds just before pouring.

The Mocha pot method of brewing coffee has proven to be the superior method because Mocha pot coffee contained up to double the number of antioxidants when compared with paper filter methods.

It is important to remember that anything added to coffee will eliminate its health benefits.  Therefore, a strong cup of lightly roasted coffee with no milk or sugar is the best way to consume coffee to benefit from all of its health benefits.

The post Light vs Dark Roast Coffee: What is the Healthier Option? appeared first on Master Herald.

These foods are low in calories and high in fibre.  The fibre slows down the breakdown and absorption of these foods, also referred to as low GI foods, which keeps an individual feeling full for longer.

The slow rate which fibre-rich foods are broken down ensures the metabolism burns for a longer period of time, which results in the body burning more calories than the food provides due to the low calorie content of negative calories effect foods.

Many people have used negative calorie effect foods in order to kick-start their weight-loss journey.  These foods are plant-based and range from vegetables such as asparagus, beetroot, cabbage, spinach, cucumbers, green beans, kale, tomatoes, and zucchini; to fruits such as blueberries, grapefruit, watermelon, cranberries, peaches, strawberries, and raspberries; to spices and herbs such as flax seeds, garlic, ginger, onions, cumin, cinnamon, and mustard seeds.

It is important to include 2 to 3 pounds of these foods, preferably unblended, to your diet daily to benefit from the negative calorie effect.

Blended fruits and vegetables lose a lot of their fibre content – and juicing the fruit and vegetables removes the fibre entirely.  This is why it is best to eat the foods raw or lightly steamed as this ensures the fibre remains intact.

There are numerous benefits to consuming these negative calorie effect foods which include a boost in metabolism which ensures the body burns fat as opposed to storing the fat, an increase in energy levels, controlled hunger due to the slow breakdown of the food, stabilised blood sugar levels, improved mood, improved digestion, lowered levels of bad cholesterol in the blood, lowered stress and anxiety levels, increased mental focus, healthier skin, hair, and nails, and improved sleep.

The wide variety of health benefits can be attributed to the high nutrient and mineral content of the foods, which the body requires to function at its best.

Tests have been conducted which measured the metabolic rates of women, who consumed a standard western diet, after they had eaten breakfast and then were tested again, fourteen weeks later, after changing to a plant-based diet which resulted in a 16% rise in the metabolic rate.  This is evidence that including large amounts of these foods will speed up the metabolism.

It is important to note that these foods cannot be consumed alongside junk food and be expected to render similar results. Maintaining a balanced diet and tracking your consumption remains important.

The women in the case study also cut dairy, meat, eggs, and fast food from their diet and limited their oil consumption.

There is still debate regarding whether or not these foods do cause a negative calorie effect, or if simply adding these foods to the diet revs up the metabolism which will result in more fat being burned overall.  Either way, it is clear that consuming these foods and eliminating non-plant based foods from a diet will turn the body into an efficient fat burning machine.

The post The Negative Calorie Effect appeared first on Master Herald.

Charcoal is being used to whiten teeth because it binds with everything it comes into contact with – and this includes stains, tartar, bacteria, and viruses.  Tartar is responsible for the discolouration of the tooth enamel and charcoal has the ability to bind with it and pull it off of the external layer of the teeth to reveal the pearly whites beneath.

The charcoal used for whitening teeth is not the variety which can be found in supermarkets which is primarily used for BBQs.  Charcoal for teeth whitening is a combination of nut shells, coconut husks, coal, wood, and other carbon-rich objects which have been activated.  There are two ways to activate charcoal.

The first method is through the use of high temperatures and the other is a combination of chemicals and high temperatures – the chemicals are used to reduce the time it needs to be under heat and speeds up the overall process which makes it the preferred method.

The activated charcoal becomes very porous.  The porosity of the charcoal is responsible for the tartar’s ability to bind to it.  Activated charcoal is considered to be 100% safe for human use, whereas de-activated charcoal can cause severe adverse effects.  Therefore, it is important to only use activated charcoal for teeth whitening and to ensure that the brand purchased is reputable and honest.

Activated charcoal is available as a paste, powder, and in capsule form and each form has been shown to render similar results.  Up until recently, the capsule form and the paste form have been the most popular products on the market, while the charcoal toothpaste variety has only recently become the more popular product of choice.

Charcoal can also be used to reduce cavities by making the mouth less acidic and it can prevent bad breath by killing toxins and odour causing bacteria.

Unfortunately, activated charcoal for teeth whitening may be too good to be true and can result in negative side effects.  Damage to the teeth through prolonged use is one side effect as the charcoal will eventually erode tooth enamel, and the removal of bacteria, while good for bad bacteria, can result in good bacteria being extracted from the body.

Good bacteria is essential for good gut health and a lack of good bacteria will result in an individual falling ill.  Charcoal also absorbs medication which can have life-threatening risks for some individuals.

There is not a lot of scientific evidence to support the touted benefits of activated charcoal for teeth whitening and some people have reported bleeding of the gums and sensitivity after using activated charcoal products.  However, there are numerous reviews and ‘before and after’ photos available online from satisfied customers.

Most brands do advise that their products be used for 3-5 consecutive days and then to cease use for a few months.

Black toothpaste and toothbrushes have some controversy surrounding them. However, they may offer a cheaper alternative to [easyazon_link identifier=”B001OOLLVS” locale=”US” tag=”masterherald-20″]whitening strips[/easyazon_link] or UV treatments to remove tea, coffee, and numerous other stains from the teeth.

The post Black Toothpaste and Toothbrush: The Charcoal Effect appeared first on Master Herald.

Symptoms of sinusitis range from milder symptoms such as excess mucous in the nasal cavity, a cough, bad breath, and tooth pain to more severe symptoms such as difficulty breathing, migraines, fever, and loss of taste and smell.  These symptoms are caused by the mucous’ inability to drain out of the face effectively which causes a build-up of mucous.

Typically treatment will be initiated by a general practitioner in order to treat the symptoms and clear any sinus ailments.  It takes around 3 months for the symptoms of sinusitis to be relieved through treatment.  If the patient does not show any improvement then it is considered to be chronic sinusitis and will need to be seen to by an otolaryngologist (also known as an Ear, Nose, and Throat Specialist) who will determine whether or not surgery is a necessary course of action.

Sinus surgery is only recommended for patients who have undergone every kind of non-surgical sinusitis treatment, have cancer in the nasal cavity, have a sinus infection which has spread into the bone, or any other severe reason which cannot be treated otherwise – even with aggressive treatment.  This is due to the fact that sinus surgery is not to be taken lightly.

If the surgery goes wrong, it can result in loss of vision, bleeding, and infection.  It can take months to fully recover from sinusitis surgery and the steps taken to recover are considered to be just as important as the surgery itself.  The patient needs to be aware of the recovery process and must be committed to seeing their ENT post-surgery to ensure the healing process runs smoothly.

Due to the various causes of chronic sinusitis which may lead to sinusitis surgery, the recovery time can vary greatly from operation to operation.  Individuals also tend to recover at different rates to one another – so the type of surgery performed and the patient are the determiners for recovery time.

Generally the time it takes to feel relief from discomfort, drainage, and congestion is only a few days, up to one week.  Some people experience high levels of pain and others do not.  Pain is often easily remedied by prescription painkillers.

Bleeding is a common side effect of sinusitis surgery.  It is important to not aggravate the area through sneezing and patients are advised to not sneeze or blow their noses within the first 7 days of sinusitis surgery.  The trick to avoiding sneezing is to cough as soon as you feel a sneeze coming on.  High-impact exercises such as running and high-intensity exercises such as weight-training should be avoided and they can also cause bleeding post-surgery.

Patients are expected to feel fatigued during this recovery time due to the strain which the body has undergone through surgery and the amount of energy the body is putting into recovery.

Antibiotics and steroids are often prescribed during this recovery period.  Antibiotics ensure that no infections occur which could cause damage to the nasal cavity and the steroids make a smoother recovery by reducing inflammation.

The post Sinusitis surgery recovery time appeared first on Master Herald.

If bathroom talk makes you uncomfortable, do not despair because there are numerous at-home remedies that will relieve the pain and symptoms of constipation.

Water:

First on the list is definitely water.  The body cannot move excrement out of itself if there isn’t enough water available in the system because water allows for digestion to run smoothly which ensures that nutrients are being absorbed and the waste has enough fluid to move swiftly out of the body.

There is some debate about how much water one should drink, but the general rule of thumb is to drink before you are thirsty.  If you find that you are constipated on a regular basis, up the water intake and see if that gets everything moving.

Dates and Prunes:

Dried fruits such as dates and prunes are high in fibre.  Fibre ensures that there is enough roughage in the stool to get it firm which will allow for the walls of the digestive tract to carry it out of the body efficiently.  Don’t overdo it, a few prunes or dates will do the job but too many can cause bloating and gas build-up which can be very painful.

Coffee:

Coffee is known as a natural laxative which makes it the perfect remedy for constipation – without having to make a trip to the drug store.  The caffeine in coffee is a stimulant which gets everything moving, and that includes the digestive system.  Most people find that a cup of coffee first thing in the morning is all they need to get the bowl up and running for the day.

Move Around:

Use the extra energy from the cup of coffee to get your body moving around.  Our bodies tend to stagnate if we spend too much time sitting around which can result in the digestive system slowing down and painful constipation.  Moving around encourages the systems of the body to follow suit.

Routine:

The body functions best when it’s in a set routine and this goes for sleeping, eating, and the digestive system.  Maintaining a regular toilet schedule will ensure that the body keeps the stool moving every day and will combat constipation.  Forming this routine can be a challenge and the first few times will probably be unsuccessful, however perseverance is the key to success.

Good Gut Health:

Taking a probiotic daily provides the gut with enough good bacteria to function at its best.  Constipation can often be a sign of imbalanced intestinal gut bacteria.  This is particularly common after a course of antibiotics due to the fact that the medication kills off the good bacteria along with the bad.

Squat:

The way people sit on the toilet is very far removed to the natural squat which occurs in nature.  If you are struggling to get everything moving, place your feet on a low stool to execute a more natural toilet position.  This should help to get everything moving in the right direction.

Constipation is natural and many people suffer from it all around the world.  These home remedies should relieve the pain and get you regular in no time.

The post Home Remedies for Constipation: Instant Relief, No Awkward Purchases appeared first on Master Herald.

Put one of these hot dogs on a bun made from white bread, which is all carbohydrates and no fibre, and you’re setting your body up for a big spike in insulin levels.  Then come the toppings such as ketchup and mustard which increase the overall calorie content of the hot dog along with the sodium content to create very unhealthy meal.

Here are a few ways that you can make your hot dog a little bit healthier for guilt-free enjoyment:

Eat Organic Hot Dogs:

Hot dogs made from organic meat contain a lot fewer hormones and antibiotics than non-organic meat.  Organic hot dogs are also lower in sodium which improves their effect on heart health tenfold.  It is important to know where the meat you are eating is coming from in order to ensure a healthy meal.

Eat 100% Beef Hot Dogs:

If you cannot find or afford organic hot dogs then it is important to ensure the hot dogs you buy are 100% beef.  Beef hot dogs do not usually contain as much sodium or preservatives as chicken or turkey hot dogs.

Check the Label:

Look for hot dogs that do not contain any added nitrites and nitrates and come in at under 370mg of sodium.

Improve the Bun:

Put the hot dog on a whole-wheat bun instead of a white bread bun.  White bread does not contain fibre which means that it will enter the blood stream very quickly and spike the blood insulin levels.  Spiked insulin levels signal to the body that it must store energy as fat – which is what most people are trying to avoid.  The rapid absorption of the food accompanied by the spike in insulin will also result in an individual becoming hungry soon after eating.

Whole-wheat buns contain a lot of fibre which will slow down the absorption of the hot dog.  This results in individuals feeling full for longer and ensures they receive the nutrients and minerals of whole-wheat buns which has been processed out of white bread buns.

Improve the Toppings:

Fresh tomatoes are an excellent alternative to ketchup.  Tomatoes, and other vegetables such as scallions and hot peppers, are packed full of nutrients.  They are an excellent alternative to non-nutritious sodium filled sauces that do not add any volume to the meal.  Fresh vegetables will also bulk up the meal to full you up faster and prevent overeating.

It is important to enjoy your favourite foods in moderation to complete a satisfying balanced diet and making these foods healthier with a few simple swaps will ensure you are able to maintain a healthy lifestyle the easy way – without having to compromise on flavour.

The post Calories in a Hot Dog: How to Make Them Healthier appeared first on Master Herald.