Library For You: Health

Amazing Activities for a Mental Health Day

Mental health is an important part of your life. It makes you able to
 function during everyday life and helps you feel confident to rise to a
 new challenge. There are many ways to improve your mental health. Have 
you ever had a mental health day? It is necessary to have a rest from 
your regular routine and life problems. Nowadays there’s a great variety
 of activities to make your mental health day wonderful and useful. 
Hopefully, these 7 ideas will help you reboot your mind and boost your 
mental well-being.<br />

<h2>
1. Pay a visit to your friends</h2>
Human interaction seems to keep our minds refreshed. It is a good 
idea to visit your best friend and spend you mental health day together.
 You will have an opportunity to laugh, relax and reflect together on 
some interesting topics. You should know that strong relationships have a
 great effect on your well-being. No matter how you slice it, nothing 
can be better than time spent with the best people of your life.<br />

<h2>
2. Go for a walk</h2>
Walking is one of the best ways to increase both mental and physical 
health. If you make long walking a regular habit, you will always feel 
peaceful and calm. A long walk is a perfect time to clear your mind and 
focus on yourself. Moreover, it can help you erase a bad day, as you 
start concentrating on the surrounding environment. Plus, walking can 
help you keep fit and relief stress.<br />

<h2>
3. Nature heals</h2>
Go to a park in your neighborhood or take a short trip to more rural 
areas, because nature is a perfect medicine when you are suffering from 
stress. Just looking at greenery can ease your mind. Lift up your eyes 
and you will see the beauty and power of nature. It seems to be the 
healing for tired minds and for overburdening spirits. You should spend 
you mental health day walking in nature.<br />

<h2>
4. Massage</h2>
Massage is more than a luxury that makes you feel better both 
mentally and physically. Various medical researchers have shown the 
benefits of using massage to help treat mental health conditions in 
different types of situations. You can have a nice mental health day if 
you visit a spa saloon. Nowadays, professional spas offer a great 
variety of massage and other relaxing procedures. Massage is an amazing 
way to reduce stress and anxiety.<br />

<h2>
5. Read</h2>
If you prefer a passive way of spending time, you can spend your 
mental health day reading a good book. Getting lost in a wonderful book 
will help you refresh your mind. When you read, you escape from reality,
 fears and obsessive thoughts. Reading is a good de-stressing activity 
that takes your mind off everyday life.<br />

<h2>
6. Go shopping</h2>
Shopping sprees can offer wonderful health benefits linked to great 
mental health. Plus, it is a wonderful mood enhancer. Shopping with best
 friends provides a bonding experience that can help you rid yourself of
 stress. The heightened emotions of happiness release endorphins in your
 brain, which help you refocus your mind on your body movements, 
improving your mood.<br />

<h2>
7. Have a good sleep</h2>
One of the most effective ways to bring your mental health back to 
life is to have a good sleep. Sleep is extremely important for 
maintaining good mental and physical health. It will help the body 
restore energy. Use your mental health day to catch up the sleep and 
have a good rest. It is desirable not to sleep the whole day long in 
order not to break your sleeping cycle.<br />

You should realize that mental well-being is the core element of your
 overall health. I hope these tips on how to spend your mental health 
day will help you refresh your mind. What way do you spend your mental 
health days? Share your ideas, please.<br />
<br />

Source from http://womanitely.com

Amazing Activities for a Mental Health Day

Mental health is an important part of your life. It makes you able to function during everyday life and helps you feel confident to ris...

Ways to Get a Good Night’s Sleep Despite Stress

Nowadays a good sleep is a big luxury. We are the society that stays 
up all night to work, study or have fun. However, going without adequate
 sleep carries with it both long and short term consequences. It can 
affect your mood, ability to retain and learn information, and may 
increase the risk of serious diseases and accidents. Constant stresses 
of life and work issues will leave anyone tossing and turning all night.
 Those people who have a more sensitive nervous system are inclined to 
suffer from insomnia.<br />

Getting a good night’s sleep is extremely important to your brain 
function. Furthermore, sleep can affect proper hormone balance. I hope 
this article will help you adopt all necessary habits that encourage 
better sleep.<br />

<h2>
1. Reduce caffeine intake</h2>
Human sensitivity to the effects of caffeine on sleep is absolutely 
variable, but in most cases it helps restore better levels of 
wakefulness. The stimulating effects of caffeine take hours to wear off 
and can wreak havoc on quality sleep. Try to eliminate it from your 
nutrition and you will notice the improvement of your sleep. If you 
cannot live without caffeine, you can replace it with water or herbal 
tea to boost your energy and health naturally.<br />

<h2>
2. Relax</h2>
In the evening hours, it is desirable to provide various relaxing 
procedures. Many doctors recommend creating a suitable sleep environment
 to prepare your body for sleep. Warm temperatures can greatly affect 
sleep quality. Open the window to air the room and fill it with oxygen. 
For example, I find reading and practicing gentle yoga the best prep 
activities before sleeping. These relaxing activities can promote better
 sleep by easing the transition between wakefulness and drowsiness.<br />

<h2>
3. Left-nostril breathing makes wonders</h2>
Have you ever practiced yoga? Left-nostril breathing is a good way to
 improve your sleep. Many yoga students report sleeping better after 
beginning a regular yoga practice. This yoga technique activates your 
parasympathetic nervous system. Use the thumb or index finger of your 
right hand to close your right nostril. Breathe deep and long for 5 
minutes through the left nostril or until you fall asleep. These slow 
deep breaths have a great relaxing effect on your body and mind.<br />

<h2>
4. A sleepy meal at dinnertime</h2>
If you want to have a good night’s sleep, try not to overload your 
digestive system. Your discomfort might keep you up. About 90 minutes 
before you want to nod off, head for the kitchen and make yourself a 
light sleepy-time snack. You’d better limit the amount of water you 
drink before bed to prevent night trips to the toilet.<br />
Moreover, there are many foods that promote sleep. They include 
melatonin, magnesium and tryptophan. Chamomile tea or warm milk with 
honey is practically a sleeping pill. For desert you can try some 
bananas. In addition to soothing melatonin, and serotonin, bananas 
contain magnesium that is a good muscle relaxant.<br />

<h2>
5. Train your mind</h2>
Many people have the fear of insomnia. They get anxious because they 
think they are not sleeping enough. Besides, stress at work or 
anticipation of a challenging day ahead can keep you wound up until 2 or
 3 am and occasionally all night. A few bad nights can activate a cycle 
of insomnia lasting for weeks. Fearful thoughts create emotional and 
physical tension and you cannot fall into a deep sleep. If you cannot 
fight this fear, ask someone for support. A compassionate friend or 
spouse is a good source to turn for emotional support when suffering 
from a phobia of insomnia.<br />

<h2>
6. Take a hot bath</h2>
One of the most effective ways to fall asleep is to take a hot bath. 
You should take it at least one hour before bedtime. Mix ½ cup Epsom 
salts with a few drops of an essential oil. Soak for at least 20 minutes
 and it will help you relax and fall asleep faster.<br />

<h2>
7. Relaxation breaks</h2>
Try to take frequent 10 minute breaks during the day and use them to 
move around as much as possible. Take a stretch, walk or exercise if 
possible. It will help you keep your body in balance. Moreover, you will
 avoid the state of overwhelm by the end of the day.<br />

<h2>
8. Read</h2>
Reading is the best choice to calm your mind down before sleep. It is
 better to read an exciting book that you’ve read before where you know 
the ending. This kind of activity is absolutely individual, because some
 people gain the opposite effect. As a result, reading makes them more 
awake, especially if you are reading an extremely exciting book. Trust 
yourself to know the genre which keeps you awake and which one puts you 
to sleep. I think, a good novel will do the trick just fine.<br />

<h2>
9. Avoid the light</h2>
It is necessary to do the same things before sleep to give your body a
 signal that it’s time to wind down. First of all, you should get rid of
 any bright lights you might have in your bedroom. The bright light 
stops the production of melatonin in your brain. You can use the lights 
with dimmers to have an opportunity to adjust the brightness in your 
bedroom. Plus, you can use heavy curtains or an eye mask to block the 
light. Keeping computers, TVs out of the room will strengthen the mental
 association between your bedroom and sleep. If you cannot get relaxed 
due to some annoying noise, then use earplugs.<br />

Nowadays, millions of people suffer from different kinds of sleep 
disorders. If you face such a problem, try to do your best to stabilize 
your sleep cycle. First of all, consider visiting your doctor. I hope 
these tips will help you improve your sleep naturally. Have you ever had
 problems with sleep? Please, share your tips on how to sleep better.<br />
<br />

Source from http://womanitely.com

Ways to Get a Good Night’s Sleep Despite Stress

Nowadays a good sleep is a big luxury. We are the society that stays up all night to work, study or have fun. However, going without a...

Tips on How to Stay Awake When You’re Feeling Sleepy and Tired

Whether you couldn’t catch enough sleep at night or you have been 
partying the whole night, you might want to know some tips on how to 
stay awake when you are feeling sleepy and tired. When the body is 
screaming sleep, it’s a bad thing to force yourself to stay alert. 
However, sometimes we have plenty of important tasks to accomplish and 
we need to stay awake no matter what. Take a look at the list of 10 tips
 on how to stay awake when you are feeling sleepy and tired. Hopefully, 
they’ll help you.<br />
<h2>
1. Natural sunlight</h2>
Natural sunlight is a quick and effective mood booster. It encourages
 Vitamin D production and helps to protect you from seasonal mood 
changes. Natural sunlight also helps to keep you awake when you are 
feeling sleepy. Just open your curtains and let the the sunshine in.<br />
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<h2>
2. Drink more water</h2>
If you’re dehydrated, you might feel even more tired. While it’s 
essential to drink enough water each day, you need to drink a bit more 
when you are feeling sleepy and tired to stay awake. Drinking a pint of 
cold water is a great way to refresh yourself on a hot summer day and to
 stay more alert when you are tired.<br />
<h2>
3. Eat the right foods</h2>
When you’re feeling sleepy, it’s important to pay attention to your 
diet. Don’t skip breakfast and make sure your lunch doesn’t consist of 
fatty foods. Try eating mini meals throughout the day which are rich in 
protein, and avoid coffee and energy drinks.<br />
<b>Read also – <a href="http://womanitely.com/superfoods-boost-brain-power/">10 Superfoods That Boost Brain Power</a></b><br />
<h2>
4. Take a walk</h2>
Sitting down won’t help you stay awake. When you feel very sleepy, go
 for a walk even if you have lots of tasks to accomplish. It really is 
an effective way to stay awake when you are feeling sleepy and tired. If
 you are at work and you are not allowed to go too far, then make a 
drink or walk to a your coworker’s desk.<br />
<h2>
5. Take deep breaths</h2>
A breathing technique can also help you stay awake. Start breathing 
in and out through your nose and pull your belly toward your diaphragm. 
Try to do this quickly to feel more alert. You can do it on your lunch 
break.<br />
<h2>
6. Listen to upbeat music</h2>
Listening to upbeat music that gets you tapping your feet will help 
you feel alert in no time. Avoid listening to relaxing music, such as 
classic music as it can make you sleepier. I often use this way and I 
can tell that it really works.<br />
<b>Read also – <a href="http://womanitely.com/amazing-benefits-music-therapy/">7 Amazing Benefits of Music Therapy</a></b><br />
<h2>
7. Get active each 30 minutes</h2>
Spending the whole day in front of the computer or TV can make feel 
tired and sleepy. To keep you feeling awake, your body needs to keep 
active. Get up and stretch your legs every 30 minutes to feel more alert
 during the day.<br />
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<h2>
8. Fresh air</h2>
When you are feeling sleepy, a breath of fresh air might be something
 you need to feel more alert. If you are at work, open the windows or 
get outside during your break or lunch time. If you are in the car, open
 a window to refresh the air in your car as often as possible.<br />
<h2>
9. Take a shower</h2>
If you’re working from home and you need to stay awake, then take a 
shower. If you’re at work and you can’t take a shower, splash your face 
with cold water to wake up and feel more alert. It can be hard to do, 
but it will certainly help you feel less sleepy.<br />
<h2>
10. Take a nap</h2>
Sure, taking a nap isn’t for everyone when it comes to staying awake 
when feeling sleepy and tired, but it can help you a lot. Even if it’s 
only 10-15 minutes, a power nap can do wonders. Though, there are people
 who feel sleepier after the nap. Sometimes it can take up to 35 minutes
 to get rid of that sleepy feeling after the nap.<br />
When we’re tired we usually reach for coffee and energy drinks. In 
fact, they never help and they can even harm your health. Try out a few 
of these tips and see if they work for you. If you have any other tips 
for staying awake when you are feeling sleepy, don’t forget to share 
them with us in the comments section. You might help someone without 
even knowing it.<br />
<br />
<br />
Source from http://womanitely.com <br />

Tips on How to Stay Awake When You’re Feeling Sleepy and Tired

Whether you couldn’t catch enough sleep at night or you have been partying the whole night, you might want to know some tips on ...

Best Habits of Highly Healthy People

“To keep the body in good health is a duty… otherwise we shall not be
 able to keep our mind strong and clear.” This quote by Buddha is a life
 moto of highly healthy people. Don’t think that highly healthy people 
are crazy about their health, but they just develop effective habits to 
keep a good well-being. Nowadays there is no perfect formula for long 
life, physical health and happiness, but according to a large number of 
researches on health and longevity, these 7 habits will significantly 
improve your health and will make you feel better and happier day by 
day.<br />
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<h2>
1. They are organized and disciplined</h2>
If you want to be healthy, you should try to become organized. Being 
organized may lead to feeling more in control and having more mental 
energy. It will help you succeed in everything and do things on time. 
Highly healthy people prefer to work out in the morning every day. It 
requires good self-discipline and organization, because the person who 
works out at 6am before work has to do a lot of prep work. They pack the
 gym bag in advance and have a breakfast ready in the fridge. Being 
organized will help you become healthier.<br />

<h2>
2. They take care of their health</h2>
In our busy lives, it’s very easy to neglect the healthy habits that 
keep us feeling great and eating right. Highly healthy people usually 
have a habit to prioritize their health. They often prefer to dedicate 
time to different sport games and activities than to meet with friends 
for drinks. Moreover, they are very fastidious about their nutrition. 
Healthy people usually have a bunch of homemade food they have made 
beforehand. They always avoid fast food because they find it very 
harmful. They drink enough water throughout the day. Water gives us 
energy, cleans out our body and helps its systems function well. Such 
life choices provide us good health and wonderful mood.<br />

<h2>
3. They have an exercise schedule</h2>
Exercise and other physical activity are not only good for you, but 
they are also a fun way to spend time. Highly healthy people use sports 
as a tool to maintain the body in a good form. That’s why they set aside
 time for exercise in the mornings and evenings. Due to the high level 
of self-organization, they easily stick to the exercise schedule. They 
think that active lifestyle and regular sports will help them live 
longer.<br />

<h2>
4. They get enough sleep</h2>
A good night’s sleep is an essential part of both physical and mental
 well-being. It’s scientifically proved that sleep plays a critical role
 in immune function, memory, learning, metabolism and other vital 
functions. That’s why healthy people value a good night’s sleep. It is 
very important to wake up and go to sleep at the same time, because your
 body works according to a certain regime. We know that going without 
sleep for too long makes us feel terrible, because lack of sleep can 
increase cortisol levels. The choice of highly healthy people is always 
to enjoy a good night’s sleep, because it can make them feel ready to 
take on the world.<br />
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<h2>
5. They plan out meals</h2>
Healthy people try to move more and snack less. Eating impulsively or
 snacking when they are bored or in a bad mood is not their pair of 
shoes. This is one of the unhealthiest habits of many people. It is 
necessary to eat 4-5 times a day. Highly healthy people are devoted to 
packed meals and try not to reach for a bag of chips. Plus, they are 
regular customers at a grocery shop. These people believe that healthy 
foods nourish their body with all necessary vitamins and minerals.<br />

<h2>
6. They always find the right balance</h2>
The main principle of highly healthy people is to find the right 
balance in everything. They usually stick to this rule when it comes to 
their lifestyle, eating habits, sports and weight. Plus, they don’t run 
into extremes when something goes wrong, but live a full and active 
life. Moreover, it is necessary to know that regular and consistent work
 on yourself will bear good results and health improvement.<br />

<h2>
7. They have good cooking skills</h2>
Unfortunately, many healthy foods aren’t as tasty as junk foods. But 
nowadays there is a great variety of recipes how to cook a delicious 
dish using healthy ingredients. Many highly healthy people are talented 
chefs in the kitchen. So, if you are invited to the dinner, you will 
enjoy many dishes.<br />

This list of tips on how to be healthy can be a good start for you to
 change your attitude toward your health. As you see, staying healthy 
isn’t very difficult. What are your secrets to stay healthy? Do you 
prioritize your health?<br />
<br />

Source from http://womanitely.com

Best Habits of Highly Healthy People

“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” This quote by Buddha is...

Things That Can Worsen Depression

Nowadays depression is one of the most widely spread mental disorders
 of many people. The main signs of depression are helplessness, 
hopelessness and the sense of futility. Moreover, it is scientifically 
proved that psychological, spiritual and economic factors can intensify 
those states. There are many other triggers that can make your 
depression grow progressively. This illness can be mind shattering and 
life altering. It is almost impossible to deal with life, when 
depression takes over. That’s why you should use different strategies 
which can make you feel better. We need to better understand what causes
 and exacerbates depression in order to avoid the consequences of this 
disease.<br />

<h2>
1. Lack of sleep</h2>
Lack of sleep and depression usually tend to come hand in hand. Both 
too much and too little sleep can worsen depression. It is desirable to 
go to bed and wake up approximately at the same time every day. People 
with insomnia have more risk of developing depression compared to those 
who get enough sleep. If depression includes insomnia, ask the doctor 
for help. This sleep disorder can be successfully treated by different 
techniques.<br />

<h2>
2. Stress</h2>
Stress is a good natural reaction that keeps you alert, motivated and
 ready to respond the danger. Unfortunately, chronic stress may lead to 
major depression. Even positive emotions, such as getting married or 
beginning a new job can be stressful and lead to a new episode of 
depression. You should try to use all possible ways to relax and avoid 
nerve-racking moments. Furthermore, sustained or chronic stress leads to
 elevated hormones such as cortisol, “stress hormone”, and reduced 
serotonin “hormone of happiness.” These chemical reactions can cause or 
worsen depression. Therefore, there are also problems with different 
regulation processes like appetite, energy, and sleep.<br />

<h2>
3. Foods</h2>
We are what we eat and drink. It is hard to believe, but even foods 
may contribute to the depression. Surely, a bar of chocolate isn’t going
 to make you suicidal. But if you consume a lot of caffeine, alcohol and
 refined sugar, you have a risk to meet or worsen depression. By the 
way, many dentists will tell you that fluoride is good for strengthening
 your teeth. It’s a myth. Fluoride causes depression, constipation and 
fluid retention. Foods we consume go right to our limbic systems, which 
are the emotional headquarters of the body.<br />

<h2>
4. Memories</h2>
It is difficult to believe, but people tend to remember past 
traumatic events and their feelings at those moments. Next time when 
they face the same situation, they feel the same painful and distressing
 emotions. Psychologists recommend people to avoid such situations if 
possible. You can also prepare yourself before facing something 
stressful. Such strategy will help you get rid of these painful emotions
 and enjoy your life.<br />
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<strong><br /><a href="http://womanitely.com/most-effective-ways-cope-with-depression/"></a></strong>

<h2>
5. Negative people</h2>
It’s important to know that other people can trigger one’s 
depression. So, if you are depressed, you’d better surround yourself 
with frank and positive people. If it is impossible, then try to spend 
less time with those who make you feel irritable and depressed. Toxic 
people and strained environment can only worsen the depression. Just try
 to replace negative feelings and thoughts with positive emotions. Don’t
 waste your time on people who make you suffer.<br />

<h2>
6. Social networks</h2>
Social networks can significantly worsen depression. You can see the 
photos of your friends, visiting some wondrous exotic places. When you 
begin to compare your success with others’, you can become helpless or 
even sad. You realize that their lives are perfect and your life isn’t 
interesting. Such destroying thoughts can prevent you from happiness.<br />

<h2>
7. Media</h2>
Numerous studies indicate that media can lead to depression, 
eliciting feelings of envy, social isolation and poor self-esteem. Plus,
 disturbing TV news or shows can aggravate depression. Try to visit only
 those websites and social messengers you are more comfortable with. If 
you are depressed, then you should stop watching TV and devote yourself 
to a hobby or do things you find interesting.<br />

I think this article will help you avoid such terrible thing as 
depression. Surely, there are a lot of other things that can worsen 
depression. It seems everyone has individual moments which can trigger 
negative emotions or depression. What other things can aggravate 
depression? Share your thoughts please.<br />
<br />
<strong>Source from http://womanitely.com</strong> <br />

Things That Can Worsen Depression

Nowadays depression is one of the most widely spread mental disorders of many people. The main signs of depression are helplessness, ...

Awesome Fitness Apps That Will Keep You Motivated

If you are trying to reach your fitness goal, there are many awesome 
fitness apps to download that will keep you motivated and help you 
attain any fitness goal. It’s a simple way to check in on your progress 
daily which is important to staying on track. Whether you want to drop 
those unwanted pounds, get some interesting workout ideas or monitor 
your calorie intake, these awesome fitness apps will certainly help you.
 They’ll link you up with people who coach you, cheer you on, and add a 
competitive edge to the process.<br />
<h2>
1. Fitbit</h2>
<div style="text-align: center;">
<img alt="Fitbit" class="aligncenter size-full wp-image-1346" height="568" src="http://cdn.womanitely.com/wp-content/uploads/2014/06/Fitbit.jpeg" width="332" /><br />
<i><a href="https://itunes.apple.com/ua/app/id509253726?mt=8">itunes.apple.com</a></i></div>
Although this app is free, you might need at least one activity 
tracker. The Fitbit Flex and Fitbit Force are among the best trackers to
 look into. Even if you don’t want to buy the tracker, the <b>Fitbit</b> app can still help you reach your fitness goal. Without a tracker, the 
app can be used to log your weight, count calorie intake, and record 
your glucose levels and blood pressure. <br />

<br />
<h2>
2. Argus</h2>
<div style="text-align: center;">
<img alt="Argus" class="aligncenter size-full wp-image-1347" height="568" src="http://cdn.womanitely.com/wp-content/uploads/2014/06/Argus.jpeg" width="320" /><br />
<i><a href="https://itunes.apple.com/ua/app/id509253726?mt=8">itunes.apple.com</a></i></div>
With the <b>Argus</b> app, there’s no need to have a 
pedometer to know how many steps you have walked daily. The app uses GPS
 mapping of driving, cycling, and running, and it keeps track of your 
tea, coffee, and water intake. Moreover, you can snap photos of each 
meal to save on the app and become more aware of your eating habits. I 
love using Argus since it keeps track and monitors my food, hydration, 
workouts, activities, weight, vitals and sleep. The great news is that 
it’s absolutely free!<br />
<br />
<h2>
3. Fitocracy</h2>
<div style="text-align: center;">
<img alt="Fitocracy" class="aligncenter size-full wp-image-1348" height="568" src="http://cdn.womanitely.com/wp-content/uploads/2014/06/Fitocracy.jpeg" width="320" /><br />
<i><a href="https://itunes.apple.com/ua/app/id509253726?mt=8">itunes.apple.com</a></i></div>
Want to make workout fun? The <b>Fitocracy</b> app is 
certainly worth checking out. Use the app to track your workouts, beat 
quests, earn points and unlock achievements. Fitocracy uses game-like 
stats that initiate friendly competition and boost your dedication at 
the gym! Consider joining a wonderful community of supportive Fitocrats 
who will help you stay motivated on your journey.<br />
<br />
<h2>
4. GAIN Fitness Cross Trainer</h2>
<div style="text-align: center;">
<img alt="GAIN Fitness Cross Trainer" class="aligncenter size-full wp-image-1349" height="568" src="http://cdn.womanitely.com/wp-content/uploads/2014/06/GAIN-Fitness-Cross-Trainer.jpeg" width="320" /><br />
<i><a href="https://itunes.apple.com/us/app/gain-fitness-cross-trainer/id441646808?mt=8">itunes.apple.com</a></i></div>

With the <b>GAIN Fitness Cross Trainer</b> app, you 
literally have some personal trainers sharing customizable routines with
 you absolutely for free. Although this app is free, it offers plenty of
 amazing features, from setting alarms to remind yourself to exercise to
 tracking your workout progress. With a great variety of workout 
routines (from yoga to strength training) that you will get for nothing,
 I think this app is well worth checking out. To get endless workout 
variety and best training advice, you’ll need to pay around $5 – $10.<br />
<br />
<h2>
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5. Sworkit Pro</h2>
<div style="text-align: center;">
<img alt="Sworkit Pro" class="aligncenter size-full wp-image-1350" height="568" src="http://cdn.womanitely.com/wp-content/uploads/2014/06/Sworkit-Pro.jpeg" width="332" /><br />
<i><a href="https://itunes.apple.com/ua/app/id539623568?mt=8">itunes.apple.com</a></i></div>
If you are looking for the best app for circuit-training workouts, consider using <b>Sworkit Pro</b>.
 It’ll take you through 30-second intervals, and you’ll need to try and 
keep up. Choose what part of the body you want to train and for how long
 and start working out. From strength training and cardio to stretching 
and yoga, the options are endless! The Sworkit Pro app is not free, but 
the .99 cents are actually worth it.<br />

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 Source from http://womanitely.com<br />
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Awesome Fitness Apps That Will Keep You Motivated

If you are trying to reach your fitness goal, there are many awesome fitness apps to download that will keep you motivated and help...

Exercises That Will Transform Your Body

Looking for some effective ways to transform your body? There are a 
few great exercises that will help you to reach your fitness goal. These
 exercises are easy but effective in strengthening your body along with 
burning unwanted calories. However, sticking to these exercises is not 
enough to transform your body, you should also eat healthy and get 
enough sleep regularly. Don’t waste your precious time doing other 
workouts, here are seven exercises that will help you transform your 
body in no time.<br />

<h2>
1. Jumping rope</h2>
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<img alt="Jumping rope" class="aligncenter size-full wp-image-693" height="333" src="http://cdn.womanitely.com/wp-content/uploads/2014/03/Jumping-rope.jpg" width="500" /></div>
When was the last time you jumped rope? Perhaps in your childhood. 
Jumping rope is a cheap and easily portable exercise that you can do 
almost anywhere. This workout burns more calories per minute than any 
other workout. Get jumping for a perfect exercise and plenty of fun. One
 of the best things about jumping rope is that you can do it with your 
kids. Moreover, jumping rope is a fantastic way to fit in a highly 
effective cardio session when you are on the go. Simply toss your 
jumping rope in your carry-on and you don’t need to look for the nearest
 gym. So, who said jumping rope is only for kids?<br />
<br />
<h2>

2. Squats</h2>
<div style="text-align: center;">
<img alt="Squats" class="aligncenter size-full wp-image-694" height="333" src="http://cdn.womanitely.com/wp-content/uploads/2014/03/Squats.jpg" width="500" /></div>
The squat is a compound, full-body exercise that works more than one 
muscle group. This powerful exercise helps tone your glutes, strengthen 
your body and burn a lot of calories. To boost your calorie expenditure 
and raise your heart rate, you can try to do jump squats. Or stay in a 
squat hold with dumbbells in the hands to increase the resistance as 
well as feel the burn. Doing squats regularly is one of the best ways to
 transform your body as well as improve your physical health. If you sit
 all day at work or at home, you are at higher risk of serious disease. 
Why not do several squats whilst waiting for your dinner to cook, the 
kettle to boil, or your PC to boot up? Sometimes multitasking is a great
 thing!<br />
<br />
<h2>
3. Pushups</h2>
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<img alt="Pushups" class="aligncenter size-full wp-image-695" height="333" src="http://cdn.womanitely.com/wp-content/uploads/2014/03/Pushups.jpg" width="500" /></div>
Unfortunately, many people avoid doing pushups since this exercise is
 a bit harder to perform, but it can do wonders for your body. There are
 plenty of different pushups that work the different muscles in the 
shoulders and arms. Try to vary your pushup style to lower your risk of 
becoming bored with exercise. Not only do pushups work the upper body, 
but also work the core. Do pushups a few days a week to help sculpt the 
arms and overall transform the body. Plus, pushups are good for your 
heart and cardiovascular health and this exercise helps to improve your 
posture. Just make sure you do them correctly – learn to do pushups with
 your back straight to reduce back pain and avoid straining your back.<br />
<br />
<h2>
4. Lunges</h2>
<div style="text-align: center;">
<img alt="Lunges" class="aligncenter size-full wp-image-696" height="334" src="http://cdn.womanitely.com/wp-content/uploads/2014/03/Lunges.jpg" width="500" /></div>
To tone the muscles in your legs try doing lunges. Lunges give you 
such amazing results because they isolate every leg individually, 
helping transform your body. To add some cardio and boost the intensity,
 do some jump lunges. I suggest you to do 3 sets of 10 lunges a day for 
the best results. Since lunges are a very effective workout for 
strengthening, sculpting and building a few muscle groups, why not do 
them every day? Even if you have a super busy schedule, you can still 
find time to do several lunges. Stop making excuses and start exercising
 to transform your body today.<br />
<br />
<h2>
5. Swimming</h2>
<div style="text-align: center;">
<img alt="Swimming" class="aligncenter size-full wp-image-697" height="344" src="http://cdn.womanitely.com/wp-content/uploads/2014/03/Swimming.jpg" width="500" /></div>
The great news for all lovers of swimming and for those who are 
trying to transform their bodies – swimming is a super effective workout
 that will bring you astonishing results. Swimming helps strengthen your
 core and work different muscle groups. Swimming boasts numerous health 
benefits. It helps to reduce your blood pressure, strengthen your heart 
and improve your aerobic capacity. Plus, swimming is a wonderful way for
 your family to get moving and have plenty of fun together. Though, this
 exercise is not as portable as jumping rope.<br />
<br />
<h2>
6. Running</h2>
<div style="text-align: center;">
<img alt="Running" class="aligncenter size-full wp-image-698" height="313" src="http://cdn.womanitely.com/wp-content/uploads/2014/03/Running.jpg" width="500" /></div>
There are many benefits of running. It helps to relieve stress, 
improve your heart health, reduce the risk of depression, burn mega 
calories and improve your overall health. Running can actually transform
 the body like nothing else. It builds strong, toned legs and makes them
 look thinner. I enjoy running, especially early in the morning, and I 
think it’s one of the best exercises to do every day. I always feel a 
great sense of accomplishment after my run. If you don’t feel like 
running, try jogging. Not only does jogging help to burn calories, it 
also helps to improve your overall health.<br />
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7. Cycling</h2>
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A cycling workout is a foolproof way to get a great sweat and work 
your legs. Cycling is a wonderful exercise since you can push yourself 
at a higher intensity. It strengthens your legs, arms and back, 
encourages your heart to work more efficiently and aids in weight loss. 
Cycling is also one of the easiest ways to fit exercise into your 
everyday routine since it’s a great means of transportation. It gets you
 fit, saves you money, and is good for your health. Bring along your 
significant other or friend, or cycle solo, and ensure you get the most 
out of your workout.<br />
<br />
</div>
</div>
</div>

</div>
 Source from http://womanitely.com<br />
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Exercises That Will Transform Your Body

Looking for some effective ways to transform your body? There are a few great exercises that will help you to reach your fitness goal...

Effective to Fight Acne Naturally

There are many ways to fight acne naturally that work so well that 
you will wonder why you bother using numerous store bought treatments, 
which are actually not effective. You can get rid of acne at home by 
using some natural remedies and good habits. Many teenagers usually face
 acne and fall in panic, having no idea how to get rid of it. If you are
 invited to a Prom and your face is terribly pimpled, then try out the 
following remedies.<br />

<h2>
1. Honey and lemon</h2>
The most effective and natural remedy is honey and lemon. It is the 
best way to moisturize your skin and to dry acne. This remedy is very 
popular and all you need to do is to take a slice of lemon, smear it 
with honey and apply it to the face. Now, you have got a wondrous recipe
 how to make an effective remedy for acne.<br />

<h2>
2. Steam</h2>
Steam is one of the best ways to fight even the most annoying acne. 
Every time you go to spa saloons, you are getting an opportunity to draw
 the toxins out your vulnerable and delicate skin. The great news, it is
 possible to make this healing procedure at home. To intensify the 
action you can add essential oils and teas to your steaming water. You 
may find it difficult to absorb the steam at first, but the results will
 worth it in the end.<br />

<h2>
3. Ice</h2>
Frozen water is a magical way of healing acne. It is easy to use ice 
just put it in plastic and keep it on certain part of your face for a 
few minutes. Ice makes open pores diminish and prevents the skin from 
bacteria invasion. Applying ice also helps in reducing both the redness 
and swelling of the skin.<br />

<h2>
4. Clay masks</h2>
Natural clay masks purify the skin and remove toxins. Clay masks have
 something in common with the steam. I enjoy making a clay mask and it’s
 extremely pleasant when clay contacts with your skin, making it pure. 
Such masks have many benefits and one of them is fighting acne.<br />

<h2>
5. Tomatoes</h2>
Such inflammatory disease as acne can be successfully treated with 
help of tomatoes which are rich in vitamins C, K, A. Just put the slices
 of tomatoes on your face and forget about your pimples. Tomatoes are 
acidic by nature and they help dry out your pimples. Plus, tomatoes are 
rich in antioxidants that fight off free radicals.<br />

<h2>
6. Yogurt and cucumber face mask</h2>
Did you know that cucumbers can prevent acne? Cucumbers contain 
ascorbic acid that is very effective if to deal with skin irritations 
and swelling. Moreover, cucumbers contain 95% of water and hydrate our 
skin as well. Yogurt and cucumber face mask has antifungal and 
antibacterial properties and it can also fade acne scars and age spots. 
Cucumber and yogurt face mask is a mega weapon against acne.<br />

<h2>
7. Healthy diet</h2>
Sometimes your diet can be the major cause of acne. In fact, many 
diseases are the result of poor nutrition. So make sure you eat healthy 
on a daily basis. Avoid junk food and enrich your diet with fruits and 
veggies and don’t forget about physical activity.<br />

Whether you are a teen or adult, it can be hard to fight acne. But 
fortunately, there are a few effective ways that can help you get rid of
 your acne in no time. Do you know any other ways to combat acne? Feel 
free to share your tips with us.<br />
<br />
 Source from http://womanitely.com<br />
<br />

Effective to Fight Acne Naturally

There are many ways to fight acne naturally that work so well that you will wonder why you bother using numerous store bought treatme...

Tips for Gauging Your Fitness Level

<div style="text-align: center;">
<img alt="Easy Tips for Gauging Your Fitness Level" class="aligncenter size-full wp-image-833" height="314" src="http://cdn.womanitely.com/wp-content/uploads/2014/04/Easy-Tips-for-Gauging-Your-Fitness-Level.jpg" width="502" /></div>
There are a lot of ways to measure the fitness level that it can be 
difficult to know how or where to start. From body mass index and body 
composition to body measurements, sometimes it’s really hard to know 
what the right test is. Nowadays many people prefer to be healthy and 
gain strength and endurance in fitness centers. If you want to gauge 
your fitness level, here are a few tips to follow.<br />

<h2>
1. Body mass index</h2>
According to the Center for Disease Control and Prevention, the body 
mass index can be measured by calculating an individual’s height and 
weight. There is an evident difference between body mass index and body 
composition measurement. Body mass index does not survey your fitness 
level, but only gauges the overall health.<br />

<h2>
2. Body composition</h2>
It’s been proved that body composition is a true way to measure your 
fitness level. If you measure your muscle mass versus the fat on a 
scale, you can make inaccurate calculation. In order to receive 
hundred-per-cent results, try to do an underwater measurement of body 
composition.<br />
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src="//www.yengo.com/show.cgi?adp=98773"></script>
<h2>
3. Strength</h2>
The military all over the world use the push-up test for their 
physical fitness assessments. This way, you work both the core and upper
 body. I find pushups the most effective way to gauge the fitness level 
and build strength. Moreover, this type of physical activity is the most
 secure.<br />

<h2>
4. Core strength</h2>
By performing a plank you can test your core strength and endurance. 
It is necessary to have strong abs and back to hold the plank for long. A
 set of exercises can easily make your back and abs firm and buff. The 
only condition is to keep to a scheme and gradually increase the 
frequency and duration of exercises.<br />

<h2>
5. Endurance</h2>
Endurance is an indispensable part of your fitness level that defines
 the inner charge of your body and the ability to move non-stop. You can
 try stepping up and down 15 inch step for 6 minutes, if you want to 
measure your fitness level. Don’t forget to check your heart rate in 
order to control the pulse and know how quickly your body recovers. If 
you are in a wonderful shape, you will renew your breathe faster.<br />

<h2>
6. Body measurements</h2>
Nowadays there is a great variety of tools to measure your body, 
including tape, caliper and skin fold. I find tape measure the most 
suitable one, if to measure the same area monthly. But body measurements
 cannot test your endurance and muscle mass you have gained during the 
month.<br />

<h2>
7. A challenge</h2>
Our life is a constant non-stop challenge that’s why you should 
engage yourself in various physical activities to stay strong, healthy 
and well-shaped. It can be a squat hold challenge or pushups and even a 
chin up. Get up early in the morning and have a day mile run. Involve 
friends, family or beloved ones in these activities and go in for sports
 together. Stick to healthy nutrition, regular sports and physical 
exercises and you will soon notice an improvement and enjoy your 
wondrous and sporty body. When you are facing a challenge and succeed in
 it, you get physically and mentally stronger.<br />

Hopefully, these tips will help you and come in handy. Try to be 
engaged in sports and take care of your health. If you are winded when 
you walk, you should pay attention to your physical shape. Have you ever
 gauged your fitness level? What’s your marker?<br />
<br />Source from http://womanitely.com

Tips for Gauging Your Fitness Level

There are a lot of ways to measure the fitness level that it can be difficult to know how or where to start. From body mass index and b...

Ways to Start Exercising after a Long Break

Looking for tips on how to start exercising after a long break? It 
can be hard to get back into your fitness routine after taking time off,
 but with some effort you can get back on track in a little while. 
Researches show that muscle has memory, which means your body remembers 
where it once was and it’s possible to get back into your best shape 
ever. Here are a few tips to follow to start exercising after a long 
break.<br />

<h2>
1. Set fitness goals</h2>
One of the most important things you should do when starting 
exercising after a long break is to set fitness goals. It can be 
anything from losing a few pounds, toning up the body to taking part in 
an athletic event. Writing your goal down and posting it in a visible 
place will help you stay motivated and reach your goal.<br />

<h2>
3. Share your fitness goals</h2>
Sharing your fitness goals with your family and friends will help you
 reach your goals much faster. Moreover, you can work out with your 
friend or family member and make your workout time go by quickly. 
Sharing your fitness goals can also help you achieve greater success in 
your health.<br />

<h2>
4. Work out every day</h2>
No matter how busy you are, aim to work out every day. It’s so easy 
to say that you have a lot of important tasks to accomplish so you don’t
 have time to work out today, but you have to find those 10-15 minutes 
to do a few exercises. Try to focus on high intensity workout, and make 
sure you start at a moderate level. Vary the intensity of your workouts 
daily. Making exercise a habit will certainly give you fantastic 
results.<br />

<h2>
5. Reward yourself with small gifts</h2>
As you stick to your health and fitness plan and you reach one of 
your fitness goals, reward yourself with some little gifts, such as a 
facial, a massage, a manicure or pedicure or buy the gorgeous dress you 
have been wanting. Rewarding yourself will help you stay motivated 
toward your goals.<br />

<h2>
6. Stick to a healthy diet</h2>
As you start working out after a long break, you should start making 
healthier food choices. Increase your fruit and vegetable intake and 
make sure you eat portion-controlled meals. Sticking to a healthy diet 
will help you work out more effectively, have more energy, and reach 
your fitness goals.<br />

<h2>
7. Don’t eat after 7 p.m.</h2>
If your fitness goal is to lose weight, you should not eat after 7 
p.m. If you go to sleep a few hours later, your body won’t be bogged 
down with excess calories. Plus, you will sleep better, because late 
night snacks can disrupt your sleep as your body has to digest them, 
keeping you awake. But if you are really hungry late at night, there are
 a few snacks you can eat right before bedtime, such as Greek yogurt 
with frozen berries, green smoothie, a few slices of fruit, or a handful
 of whole-grain crackers with hummus.<br />

So, there you have it; some of the best ways to start exercising 
after a long break. It’s important to exercise every day, whether you 
want to lose weight or not, because it’s good for your health. Do you 
work out every day?<br />
<br />
 Source from http://womanitely.com<br />

Ways to Start Exercising after a Long Break

Looking for tips on how to start exercising after a long break? It can be hard to get back into your fitness routine after taking tim...

7 Amazing Benefits of Music Therapy

<br />
Music has a profound effect on your body and mind. Music therapy is a growing field of health care used to heal people. Unfortunately, many people don’t even realize how effective and useful the power of music therapy is. In fact, music therapy is often used to ward off depression and to calm and ease muscle tension. Music therapy can bring an innumerable list of other benefits. Read on to discover seven amazing benefits of music therapy.

<br />
<h2>
1. There are significant therapeutic effects</h2>
It’s no surprise that music therapy is growing popularity. Many 
hospitals are using music therapy for pain management and other uses. 
Moreover, music from a great number of cultures has different 
therapeutic effects, but many people prefer to listen to music of their 
own culture, because they find it more effective in healing and 
relaxing. Furthermore, music for meditations can easily calm you down. 
Set aside time each day to meditate to soothing music, such as classical
 music, soft rock, relaxing sounds of wind chimes and other soft tones.<br />
<h2>
2. Music evokes neurological stimulation</h2>
Every person perceives various music genres in a different way. If to
 compare classical and heavy metal music, we can point out that 
classical music makes you feel relaxed and comfortable while hard rock 
music usually quickens your heart beat. Eventually, the quickened heart 
beat response will begin to produce a vague message of anxiety to your 
brain. Music can shift your energy from angry to happy with help of 
different genres. Try to listen to the music, which makes your mood 
wonderful.<br />
<h2>
3. Music can boost your mood</h2>
It’s not surprising that music is linked to your mood. Everyone knows
 that listening to music while feeling down or bad can provide a relief.
 What may not be known to most people is that music can also bring a 
more positive state of mind, helping to keep depression and anxiety 
away. Music also helps people overcome life difficulties. Many 
scientists have found that people can boost their mood simply by 
listening to upbeat music. Music has the power to make you smile, dance 
and sometimes it can bring you to tears, especially if you are a 
sensitive and sentimental personality.<br />
<b><br /><a href="http://womanitely.com/powerful-ways-deal-bad-mood/"></a></b>

<br />
<h2>
4. Influences brainwaves</h2>
According to a medical research, music produces sound vibrations 
which can stimulate your brainwaves. Much depends on the speed of the 
beat that can either make you more alert and hyper or relax and calm 
down. Meditative states help you feel positive waves and vibrations in 
your brain.<br />
<h2>
5. Heals conditions</h2>
Music helps heal different emotional and physical conditions. It has 
been proven to be effective, because people have definite, measurable 
responses to certain sounds and tones. Healing music has been shown to 
induce states of increased well-being and relaxation. Music therapies 
can relief dementia, insomnia and autism. Those who suffer from 
depression should listen more to their favorite music. Practitioners 
believe that music makes both body and mind more perceptive to recovery.<br />
<h2>
6. It uncovers emotions</h2>
Nowadays therapists try to heal people with a help of music and 
guided imagery. They believe it can help to get into the subconscious 
mind, find and eliminate the root cause for anxiety and depression. 
Music can be the key to the solution of your health problems. Plus, you 
can uncover hidden emotions of yours.<br />
<b><br /><a href="http://womanitely.com/most-effective-ways-cope-with-depression/"></a></b>

<br />
<h2>
7. Music is the way of self-expression</h2>
People cannot live without self-expression. Someone likes to listen 
to the music, while others adore creating and playing tunes and songs. 
My friend is a pro at playing the violin. She is good at writing her own
 music. It seems she is absolutely plunged in this creative process and 
gets satisfaction while playing the violin. I think music is the best 
way to express your individuality. Your own music can have a magical 
healing effect on you and others as well.<br />
Music is one of the most beautiful things created by a human being. I
 cannot even imagine this world without it. I hope humanity will learn 
soon how to use it wisely. Have you ever used music in healing purposes?
 Do you support music therapy as a way of healing people?<br />

<br />
 Source from http://womanitely.com</div>
</div>
</div>
</div>

7 Amazing Benefits of Music Therapy

Music has a profound effect on your body and mind. Music therapy is a growing field of health care used to heal people. Unfortunately, man...

9 Most Effective Ways to Cope with Depression

When you’re depressed it seems like nothing can make you feel better.
 However, there are several mental tricks to combat depression that you 
may want to try, because they do offer amazing results. Although you can
 treat depression using medication, there’s also a kind of therapy, 
which is called cognitive behavioral therapy. It focuses on changing 
your behavior and it’s one of the most effective ways to cope with 
depression. Read on to learn some mental tricks to combat depression and
 live a happy life.<br />

<h2>
1. Let go of the past</h2>
Let bygones be bygones. You should realize and admit that you cannot 
change the past. It can only make you suffer from the things, which have
 no connection with the present. Let go of the past and don’t focus on 
your future. Try to focus on your present and use your mental and 
physical resources to reach your goals now. Don’t be so hard on 
yourself, because mistakes also give you experience and teach you to be 
mature and more confident.<br />

<h2>
2. Don’t exaggerate issues</h2>
Stop thinking of the worst things in your life. There is always a 
solution to any problem and if you don’t agree, then you are not 
satisfied by these solutions. Don’t sabotage yourself, because you will 
never have an opportunity to break the walls of depression. Life is too 
short to spend it miserably. Be more realistic and try not to watch TV 
that is full of negative info.<br />

<h2>
3. Stop overanalyzing things</h2>
If you are fond of mulling over your problems, you won’t be able to 
combat depression. Focusing on the issue can play a bad trick with you. 
It can maintain and develop depression, which can affect your mental 
health. You should get rid of this destructive habit. This step is very 
important if you want to recover from depression.<br />

<h2>
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4. Focus on positive things</h2>
Start doing small things, which make you happy. Write down all 
positive moments you have faced during the day. You should think about 
positive at least half an hour every day. Moreover, you can do something
 good for others. It may be just the ticket to give your self-esteem and
 sense of self worth a boost. Don’t forget that good and positive 
activities can lighten your mood in no time.<br />

<h2>
5. Fake it</h2>
I know it sounds weird but it really works. Did you know that a fake 
smile can release feel-good chemicals in your brain? It can boost your 
mood and relieve depression. What are waiting for? Let’s make an 
experiment and smile to change your mood. According to cognitive 
behavioral therapy, there is a significant link between your emotional 
and physiological state. Why not change your behavior and feel positive 
emotions more often? It can be the key to your depression recovery.<br />

<h2>
6. Stick to the routine</h2>
It can be difficult to stick to a well-structured day routine, but 
active days will relief the symptoms of your depression. Get up early, 
eat 4-5 times a day and avoid napping. It will provide you a good night 
sleep. People who suffer from depression usually face unusual weight 
gain or loss, which is why it’s so important to stick to the routine. 
Plus, it can help you fight insomnia.<br />

<h2>
7. Get rid of negative thinking patterns</h2>
Depressed people often see things in black or white. You shouldn’t 
see things only in black or white colors, because it can make you feel 
worse. Negative thinking patterns can even prevent you from doing the 
things that make you feel happy. For instance, instead of saying “no one
 cares about me or no one loves me,” say “many people love me,” you’ll 
feel much better.<br />

<h2>
8. Avoid isolating yourself</h2>
When you are depressed, there’s no desire to see anyone. But your 
isolation won’t help you combat depression. Don’t afraid to share your 
problems and inner feelings with the family or friends. I’m sure they 
will do their best to help you fight depression. Moreover, you will have
 an opportunity to check the frankness of your friends. As the proverb 
says, “Friend in need is a friend indeed.”<br />

<h2>
9. You’re not a victim</h2>
Don’t blame yourself and others if something always goes wrong. You 
can choose how to react to all those difficult events in your life. You 
have all chances to make your dreams come true. Don’t waste your time 
thinking of unnecessary and destructive things, which can lower your 
self-esteem.<br />

Depression is a widespread problem of millions of people around the 
world. There are many theories about its occurrence. Many people prefer 
to use medication, because they believe that it is the reason of 
chemical misbalance in the brain. But I think it’s better to fight 
depression naturally. Have you ever faced a depression? How did you 
treat this problem? Share your tips with us, please.<br />
<br />
Source from http://womanitely.com

9 Most Effective Ways to Cope with Depression

When you’re depressed it seems like nothing can make you feel better. However, there are several mental tricks to combat depression t...

10 Superfoods That Boost Brain Power

<br />
<div style="text-align: center;">
<img alt="Superfoods That Boost Brain Power" class="size-full wp-image-1069" height="333" src="http://cdn.womanitely.com/wp-content/uploads/2014/05/Superfoods-That-Boost-Brain-Power.jpg" width="500" /></div>
If you are looking to boost your brain function and improve your 
memory, you need to include 10 superfoods that boost brain power into 
your healthy diet. Our brains are complex and powerful organic machines 
that require lots of nutrients to function properly. They regulate 
thousands of complex functions, which is why it’s so important to care 
for your brain each day. Check out the list of 10 superfoods to eat to 
boost your brain power and improve your mental performance.<br />
<br />
<br />
<h2>
1. Broccoli</h2>
<div style="text-align: center;">
<img alt="Broccoli" class="size-full wp-image-1072" height="333" src="http://cdn.womanitely.com/wp-content/uploads/2014/05/Broccoli.jpg" width="500" /></div>
<b>Broccoli</b> is high in choline that helps spur the 
growth of new brain cells as well as neural connections, which are 
essential for your brain and memory. Studies show that choline 
deficiency during pregnancy can cause neural tube defects in infants, so
 it’s especially important to eat choline-rich foods if you are 
pregnant. Broccoli is also rich in vitamin K that helps boost cognitive 
functioning and improve memory. Consuming a cup of broccoli 3 times a 
week is one of the most effective ways to improve your brain power.<br />
<br />
<h2>
2. Walnuts</h2>
<div style="text-align: center;">
<img alt="Walnuts" class="size-full wp-image-1073" height="333" src="http://cdn.womanitely.com/wp-content/uploads/2014/05/Walnuts.jpg" width="500" /></div>
<b>Walnuts</b> are among the most popular superfoods that 
help boost brain power. They contain the highest amount of omega-3 fatty
 acids in comparison to other nuts. Omega-3s have a protective effect on
 your brain since they increase the functioning of neurotransmitters, 
which in turn enhances cognitive skills and memory. Walnuts have also 
been shown to boost the flow of oxygen and essential nutrients through 
brain blood vessels and prevent inflammation. Moreover, walnuts are an 
excellent source of magnesium and vitamin B6 that protect your brain. 
Snack on a handful of walnuts to boost your brain power.<br />
<br />
<h2>
3. Turmeric</h2>
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Researchers from the UCLA Alzheimer’s Disease Research Center found that adding <b>turmeric</b>
 to your meal can keep your brain sharp. The thing is, turmeric contains
 curcumin that can help reduce the risk of developing Alzheimer’s 
disease. Consuming turmeric can also help protect your brain from 
inflammation. Add turmeric to your favorite food or sprinkle a little 
over the warm milk and drink it daily to increase your brain power.<br />
<br />
<h2>
4. Wild salmon</h2>
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<img alt="Wild salmon" class="size-full wp-image-1075" height="346" src="http://cdn.womanitely.com/wp-content/uploads/2014/05/Wild-salmon.jpg" width="500" /></div>
Since the human brain is made up of about 60 percent fat, it requires important fatty acids to function well. <b>Wild salmon</b>
 is rich in omega-3 fats that help improve the brain power. Wild salmon 
contains docosahexaenoic acid (DHA) that can prevent the Alzheimer’s 
disease. Moreover, omega-3s help prevent inflammation and improve blood 
flow in the brain. Avoid eating farmed salmon since it’s high in PCBs 
and mercury that can have negative effects on your brain. Wild salmon is
 the best option.<br />
<br />
<h2>

10 Superfoods That Boost Brain Power

If you are looking to boost your brain function and improve your memory, you need to include 10 superfoods that boost brain power into...

7 Great Reasons to Exercise While Pregnant

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<img alt="Reasons to Exercise While Pregnant" class="aligncenter size-full wp-image-1903" height="333" src="http://cdn.womanitely.com/wp-content/uploads/2014/03/Reasons-to-Exercise-While-Pregnant.jpg" width="500" /></div>
Unfortunately, most pregnant women are scared to exercise because 
they think they can harm the fetus. Exercising when you are pregnant is 
actually good for you and your baby, but you should pay attention to 
what kind of exercise you are going to do. Exercise can reduce high 
blood pressure, lower your risk of gestational diabetes, control 
hormones and help you to prepare for labor. But, before starting your 
fitness program, you should definitely talk to your doctor about 
exercising during pregnancy and find out all the necessary information 
and recommendations. Below is the list of some great reasons to exercise
 when you are pregnant, read on.<br />

<h2>
1. Strengthen your body and mind</h2>
When you exercise, you strengthen your mind and body and prepare your
 body for labor. A few studies have shown that exercise during pregnancy
 can reduce the time of labor and delivery. You may have speedy delivery
 and even speedy recovery thanks to staying fit during pregnancy. So if 
your doctor recommends you to exercise, what are you waiting for?<br />

<h2>
2. Boost your baby’s brain activity</h2>
A study conducted by researchers at the University of Montreal in 
2013 showed that 20 minutes of moderate exercise, 3 times a week, 
enhances your baby’s brain power. Before this study, people only know 
that exercise can increase their brain activity, not their baby’s brain.
 I think this is a critical reason to exercise while pregnancy.<br />

<h2>
3. Better sleep</h2>
If you have trouble sleeping during pregnancy, especially in the last
 three months of pregnancy, exercise may help you. Don’t worry most 
pregnant women have sleep problems at some point, not only you. If you 
find yourself tossing and turning through the night, talk to your doctor
 and consider exercising every day.<br />

<h2>
4. Relieve back pain</h2>
Back pain during pregnancy is actually a common complaint of almost 
all pregnant women. There are several things you can do to treat this 
pain and exercise is one of them. By working out during your pregnancy 
you can reduce back pain or even eliminate it. To strengthen your core, 
you can only do the plank. Don’t lie on your back when you exercise, as 
this lowers blood flow to your baby.<br />

<h2>
5. Reduce your risk of gestational diabetes</h2>
Exercising during pregnancy can also reduce your risk of gestational 
diabetes. Gestational diabetes occurs when you have a lot of sugar in 
your blood. To avoid this, make sure you eat healthy and work out on a 
regular basis. Sure, there are no definite guarantees since gestational 
diabetes may be a genetic factor. However, you can still lower your risk
 by keeping your weight under control, exercising, and eating only 
healthy foods.<br />
<script charset="windows-1251" type="text/javascript" src="//www.yengo.com/show.cgi?adp=98771"></script>
<h2>
6. Help to get back to your pre-pregnancy body faster</h2>
Sometimes it can be extremely difficult to get back in your 
pre-pregnancy body, but if you work out regularly you can watch the 
number of pounds you gain so that it’s in a healthy range, typically 20 
to 40 pounds. So if you exercise during your pregnancy, you might get 
back to your pre-pregnancy weight much faster.<br />

<h2>
7. Balance your hormones</h2>
Since your hormones change during your pregnancy, don’t wonder if you
 notice that your emotions are down one moment and up the next. To 
reduce your mood swings, try exercising regularly. Exercise can help to 
balance your hormones as well as boost your confidence.<br />

As you can see, exercise isn’t bad for a pregnant woman. Just follow 
your doctor’s guidelines, listen to your body, and enjoy moderate 
exercise and don’t forget to drink enough water to stay hydrated. If you
 are pregnant, do you work out?<br />
<br />
 Source from http://womanitely.com

7 Great Reasons to Exercise While Pregnant

Unfortunately, most pregnant women are scared to exercise because they think they can harm the fetus. Exercising when you are pregnant ...

7 Tricks and Tips for a Successful Workout

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Looking for better results from your workout? It’s never easy to 
succeed in reaching our fitness goals, but there are a few tricks and 
tips for a better workout that can help you to reach any fitness goal. 
These tips may seem simple and not effective, but they actually work. 
Sometimes the simple changes you make to your life can make the huge 
difference of all. The simple things such as eating fewer potato chips 
and drinking more water daily are easy ways to stay healthier with 
almost no effort. Similarly, these tricks and tips for a successful 
workout will help you burn more calories and see better results in less 
time.<br />
<h2>
1. Set a workout goal</h2>
When you are trying to improve your workouts, setting a workout goal 
is a must. Maybe your goal is to run a 5K or complete that difficult 
yoga pose or whatever. When you have a goal, you have more productive 
and successful workouts that show great results way quicker than when 
you don’t have any goal. Check out the races and competitions in your 
area, sign up for a competition or race that is scheduled in the next 
several months, and start your training. This is one of the best ways to
 better your workout.<br />
<h2>
2. Exercise in public</h2>
While working out at home can be hard and not effective, working out 
at the gym or in a class is a sure way to reach your workout goal. To 
tell the truth, I’m not a big fan of working out in public, but this 
really helps me to exercise better and see positive results.<br />
<h2>
3. Dynamic stretching</h2>
For a more successful workout, it’s important to complete pre-workout
 dynamic stretches. You need to warm-up your muscles, tendons, 
ligaments, and blood vessels. Consider completing dynamic stretches such
 as jumping jacks or toe touches before your workout. It will boost your
 performance and lower the risk of injuries during your workout.<br />
<h2>
4. Log daily workouts</h2>
One of the easiest ways to see greater improvement in your workouts 
is to log daily intensity, workouts, and how you feel after exercising. 
This will push you to work harder and better through any workout you do.
 If you don’t have time to log it, you can download an app that logs all
 runs.<br />
<b><br /><a href="http://womanitely.com/rules-to-live-by-to-lose-weight-and-keep-it-off/"></a></b>

<br />
<h2>
5. Get a workout buddy</h2>
If you don’t want to work out in public, you should find a workout 
buddy who will push you during your workouts and during those times when
 you don’t feel like exercising. When you exercise with a buddy, you 
work harder and longer. Also, a workout buddy can help you reach your 
fitness goals.<br />
<h2>
6. Have a schedule</h2>
Having a schedule is key to a successful workout. It can be something
 as simple as running on Mondays, cardio on Wednesdays, swimming on 
Thursdays and practicing yoga daily between. When you have a schedule of
 your workouts for the upcoming week, you know what you have to do. 
Without a schedule, you can end up having a last minute workout that is 
not effective and that won’t help you reach your fitness goal. If you 
already have a schedule, make sure you stick to it.<br />
<h2>
7. Get a heart rate monitor</h2>
Perhaps this is the last thing you think about when you’re trying to 
improve your workouts, but a heart rate monitor is an essential thing. 
The rate at which your heart pumps blood is a good indicator of how 
effective and hard you’re exercising and what you need to do a bit 
differently. You might work your body beyond the point of health to 
boost your performance, but it’s actually doing nothing for your workout
 and overall health. Get a heart rate monitor to find out your heart 
rate and ensure you don’t exercise too much.<br />
<br />
Following these simple tips is a great way to reach your fitness 
goals and find more success when you exercise. Do you know any other 
tips for a better workout? Feel free to share them with us.<br />
<br />
 Source from http://womanitely.com<br />
<br /></div>

7 Tricks and Tips for a Successful Workout

Looking for better results from your workout? It’s never easy to succeed in reaching our fitness goals, but there are a few...

7 Reasons to Eat Breakfast Every Single Day

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Breakfast is the most important meal of the
 day, and there are many undeniable reasons why you should never skip 
your breakfast no matter what. The most vital reason is because it 
betters your health. However, your breakfast must be absolutely healthy 
and it should provide you with the energy and nutrients your body needs 
for the day. Many of us, myself included, often skip this important 
meal, but here are 7 reasons why you and I should stop doing it.</div>
<h2>
1. Eating breakfast daily improves your health</h2>
Having a healthy breakfast every single day improves your health, 
helps regulate the insulin level, reduces the risk of diabetes and 
lowers the risk of obesity. Making your health a priority is a must, so 
make sure your breakfast consists of healthy food only. There are many 
other health benefits of eating a healthy breakfast daily, keep reading…<br />
<h2>
2. Boosts your energy levels</h2>
Eating your breakfast every single day sets the stage for a good 
mood. A great number of studies have shown that people who eat their 
breakfast regularly have more energy and a better mood throughout the 
day. Just ensure you make a healthy choice such as egg whites to keep 
your energy levels high.<br />
<b><br /><a href="http://womanitely.com/important-nutrients-every-woman-needs/"></a></b>

<br />
<h2>
3. Boosts your metabolism</h2>
Another important reason to eat breakfast daily is because it gives 
your metabolism a boost. Breakfast is essential if you want to have an 
active metabolism. Studies show that people who don’t eat breakfast 
often eat more calories throughout the day, thus they gain weight 
faster. Do you really want it?<br />
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<h2>
4. Fuels your exercise</h2>
Depending on the time of your workout and your workout level, eating 
before you exercise is very helpful. I always eat breakfast before 
workout, especially if it’s a high intensity extended workout such as a 
distance run or long interval training. I suggest you try exercising 
with and without breakfast and see the difference. I get up at 5:30 in 
the morning every day and I really enjoy having my breakfast and working
 out early in the morning. But sometimes I don’t feel like eating so 
early in the morning. In this case, I eat an apple before I exercise and
 it also helps fuel my workout. Give it a try!<br />
<h2>
5. Helps lose weight</h2>
If you are trying to lose those unwanted pounds, you should never 
skip your breakfast. Again, studies prove that those who have a healthy 
breakfast daily lose weight quicker. However, you should avoid eating a 
sugar laden cereal or sugary donut for breakfast. Opt for lean protein 
such as scrambled egg whites, egg whites, or oatmeal.<br />
<h2>
6. Improves brain function</h2>
One of the most wonderful health benefits of having breakfast is that
 it improves your brain function. This means you are more alert, you 
think clearer, and you are more effective. Breakfast is incredibly easy 
to make, so why we skip it? Just wake up earlier, make an egg white 
omelet, a healthy green shake or just boil some eggs, and you will feel 
much better during the day.<br />
<b><br /><a href="http://womanitely.com/rules-to-live-by-to-lose-weight-and-keep-it-off/"></a></b>
<script charset="windows-1251" src="//www.yengo.com/show.cgi?adp=98773" type="text/javascript"></script>
<br />
<h2>
7. Helps you eat healthier throughout the day</h2>
When you consume protein for breakfast, it keeps you full for longer 
and helps set the stage for a happy and healthy day. Many people feel 
hungry after eating breakfast because their breakfast is unhealthy. But 
when you make the healthier choice, 2 hours after breakfast, an apple 
will be everything you’ll want to eat for a snack and you won’t even 
think of eating that sugar laden cereal bar.<br />
Now that you’re aware of the reasons to eat breakfast every day, make
 sure you begin your day with a healthy breakfast. Do you know any other
 things that I should have added to my list? What do you usually eat for
 breakfast?<br />
<br />
 Source from http://womanitely.com<br />
<br />

7 Reasons to Eat Breakfast Every Single Day

Breakfast is the most important meal of the day, and there are many undeniable reasons why you should never skip your breakfa...

6 Strangest Hangover Remedies from around the World

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Hangover cures around the world range from the eminently sensible to 
the utterly bizarre. Some cultures opt for masking the effects of drink 
with yet more alcohol while others believe that eating something truly 
horrendous takes your mind off the headache. Here are some of the 
strangest and most horrible hangover remedies from around the globe.<br />
<h2>
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<h2>

1. Lemon-scented Armpits</h2>
Puerto Ricans fight off their rum-induced hangovers by putting slices
 of lemon or lime in their armpits. This apparently works best if you 
apply the lemon before going out drinking. It is also important to only 
put the citrus fruit under your drinking arm. Whether it works or not at
 least everyone starts the night smelling lemony-fresh. Avoid this 
remedy if you have just shaved under your armpits!<br />
<h2>
2. Fresh Cucumber Juice</h2>
In Russia, where hangovers are a national hobby, the morning-after 
cure of choice is the juice of a whole cucumber downed in one. Use the 
left-over pulp as a face mask to refresh your drink-ravaged skin.<br />
<h2>

3. Pickles</h2>
Several nations believe in the power of pickles to fight off a 
hangover. The Germans and Dutch swear by sour fillets of fished wrapped 
around onion and gherkins. This pickled concoction is known as a roll 
mop and is part of the traditional German hangover breakfast called the 
katerfrühstück. In Poland people don’t bother eating the gherkins but 
down the pickle water instead. In Mongolia the morning-after pickle of 
choice is sheep eyes.<br />
<b><br /><a href="http://womanitely.com/worlds-most-popular-party-hostels/"></a></b>

4. Hair of the Dog</h2>
Hair of the dog is the homeopathic remedy for hangovers. It is based 
on the theory that a little more of what harms you helps solve the 
problem. People all over the world and James Bond himself swear by more 
alcohol the morning after the night before.<br />
In the film Thunderball, 007 opts for analgesics and hair of the dog.
 He states that the best hangover cure is “a couple of aspirins and a 
prairie oyster”. For a classic prairie oyster mix one part vodka with 
three parts tomato juice and season with Worcestershire sauce, Tabasco 
sauce, salt and black pepper. Add a whole, raw egg and swallow in one. 
The risk of salmonella poisoning from raw eggs means that the prairie 
oyster is probably best left to fictional spies.<br />
Opt instead for a tastier and less dangerous hair of the dog recipe 
from Namibia called buffalo milk. Make one by mixing ice cream and cream
 in equal parts and adding a shot each of dark rum, cream liqueur and 
spiced rum. Serve over ice and drink slowly.<br />
<h2>
5. Jack Rabbit Tea</h2>
Cowboys in the Wild West fought back against the effects of saloon 
liquor with tea made from rabbit droppings. Whether it works or not, 
jack rabbit tea is certainly a frugal way to combat a hangover!<br />
<h2>

6. Mr. Harris’ Original Pick Me Up</h2>
This secret formula has been helping the British aristocracy clear 
their heads for over 200 years. Although the exact recipe is a secret it
 contains cardamom tincture, spirit of ammonium and extracts of gentian,
 cloves and camphor oil. Mr. Harris’ Original Pick Me Up was a favourite
 of the Queen Mum and she lived to be 101 years old. These days it can 
only be bought in one chemist’s shop just of St. James’s Street in 
Central London.<br />
These are only a few weird hangover remedies that have been tried in 
various places and times. Have you ever tried any of the strangest 
hangover remedies?<br />
<br />
Source from http://womanitely.com

6 Strangest Hangover Remedies from around the World

Hangover cures around the world range from the eminently sensible to the utterly bizarre. Some cultures opt for masking the effect...

8 Wonderful Benefits of Honey

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Honey is one of the oldest natural sweeteners people have been 
consuming, which has a lot of great health benefits that you might not 
be aware of. Honey has actually a lot to offer, from skin rejuvenation, 
helping in weight loss to fighting a hangover. One of the best things 
about honey is that it’s a natural cure with incredible taste. Check out
 the list of the most wonderful benefits of honey.<br />

<h2>
1. Boosts your energy levels naturally</h2>
If you want to increase your energy levels naturally, try adding 
honey to your eating plan and make sure you reduce your coffee 
consumption. Consuming honey is a more effective and natural way to get 
more energy. Spread a little bit of honey on your toast or mix a couple 
teaspoons of it into your tea. I also like to add it to my water. It’s 
also great to consume some honey before your exercise too, especially if
 you are planning to have a hard training.<br />

<h2>
2. A good cure for your sore throat</h2>
It’s one of the most widespread ways to use honey that really work. 
If you have a sore throat, honey may be a good cure for it. You can eat 
several teaspoons of honey, or mix it with a pinch of salt and a 
teaspoon of lemon juice to be a bit more soothing and effective.<br />

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3. Boosts your immune system</h2>
Honey is high in powerful antioxidants that help you boost your 
immune system, especially if consumed with lemon. In case you work in a 
place or area where you are often exposed to germs from the public, try 
drinking some tea with lemon juice and honey every day. Your child can 
also drink it to get through cold and flu season. If your child is under
 the age of 1 year old, you must avoid giving them any honey.<br />

<h2>
4. Helps to lose weight</h2>
Honey can also help you to drop those unwanted pounds. Consume it 
with warm water and lemon juice. Most people drink this mixture in the 
morning and say that it helps them. But, remember, you should consume 
honey in moderation.<br />

<h2>
5. Helps to sleep better</h2>
If you have trouble falling asleep, honey may help you. Add a little 
bit of honey to you cup of warm milk and drink it before you hit the 
sack. Honey helps you stay relaxed and calm and preps you for a great 
night’s sleep. This is one of the best benefits of honey to be aware of.<br />

<h2>
6. Helps to heal cuts and scrapes</h2>
If you’ve got a painful scrape that is not healing fast, try applying
 a little bit of honey to the area and allow it to sit for a while. If 
you want, you could even put a bandage over it. Honey boasts amazing 
antibacterial properties, and it helps reduce the swelling and pain. 
I’ve used this tip several times and can say for sure that it works like
 a charm!<br />

<h2>
7. Combats a hangover</h2>
Did you know that honey can help you fight a hangover? Honey contains
 the natural sugars that help speed up oxidation of alcohol by your 
liver. So mix a little bit of honey with some yogurt and orange juice 
and drink this awesome hangover smoothie in the morning to get back to 
your normal self again.<br />

<h2>

8. Fights bad breath</h2>
To tell the truth, I was greatly astonished to discover that honey 
can fight bad breath. However, it doesn’t mean that you can stop 
brushing your teeth each day! Brushing the teeth daily is a must. But if
 you cope with chronic bad breath problems, you can add a sprinkling of 
cinnamon and a teaspoon of honey on top of your toast to combat bad 
breath in no time.<br />

There are a great number of benefits of honey and these are only a 
few of them. Perhaps you have some honey sitting around in your cabinet,
 so why not whip up your favorite tea with honey and reap all benefits 
of it? Just don’t eat too much of it. Do you know some other reasons to 
add honey to any eating plan?<br />
<br />
 Source from http://womanitely.com

8 Wonderful Benefits of Honey

Honey is one of the oldest natural sweeteners people have been consuming, which has a lot of great health benefits that you might not ...

10 Important Nutrients Every Woman Needs

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Everyone’s nutrient needs are not exactly the same. While most people
 benefit from the same vitamins and minerals, a woman’s needs can be a 
little different because her body goes through different things 
throughout life. Here are 10 nutrients that are important for women to 
get.<br />

<h2>
1. Folic acid</h2>
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<strong>Folic acid</strong> is especially important for women of 
child-bearing age, but all women benefit from this vitamin. For women of
 child-bearing age it’s an important vitamin because it promotes healthy
 pregnancy. Lack of folic acid can result in neural tube defects that 
lead to cerebral palsy. In addition to taking a prenatal vitamin for 
folic acid, you can get folic acid from leafy green vegetables, avocado,
 and liver.<br />
<br />
<h2>
2. Iron</h2>
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<strong>Iron</strong> is important for growth and development. 
Deficiency of iron can result in fatigue, insomnia, and lack of 
concentration. Iron stores and carries oxygen around the body. Women 
lose blood on a monthly basis during menstruation, which results in iron
 loss because iron travels through the blood. It’s important that women 
make sure they get enough iron during this time to replenish what is 
lost. Good sources of iron include red meat, broccoli, kidney, beans, 
and liver.<br />
<br />
<h2>
3. Calcium</h2>
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<strong>Calcium</strong> is an important mineral for keeping bones 
and teeth healthy and strong. It’s needed throughout life and even more 
so as we age because around age 35 we begin to lose calcium. Calcium is 
also a factor in staying slim and reducing PMS symptoms. Good sources of
 calcium include milk, cheese, spinach, kale, almonds, and black beans.<br />
<br />
<h2>

4. Vitamin D</h2>
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<strong>Vitamin D</strong> is an important vitamin that many people 
don’t get enough of. If you want to know if you’re getting enough, you 
can ask your doctor to check your levels. Most people get vitamin D from
 the sun, but it’s not always as easy as that. A supplement is a good 
idea if you avoid the sun or live in a place that doesn’t get sun for 
months on end. Vitamin D is beneficial for mood, breast health, and the 
absorption of calcium, which is important for bones and teeth.<br />
<br />
<h2>
5. Magnesium</h2>
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<strong>Magnesium</strong> is involved in many of the chemical 
reactions that happen in the body. It is an important nutrient for 
nerves, muscle tone and keeps bones strong. It also helps keep 
osteoporosis at bay. Magnesium can help to prevent cardiovascular 
disease and regulate blood pressure. Sources of magnesium include 
pumpkin seeds, spinach, black beans, halibut, and almonds.<br />
<br />
<h2>
6. Vitamin E</h2>
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<img alt="Vitamin E" class="aligncenter size-full wp-image-849" height="349" src="http://cdn.womanitely.com/wp-content/uploads/2014/02/Vitamin-E1.jpg" width="500" /></div>
<strong>Vitamin E</strong>, which is found mainly in fatty foods like
 oils, nuts, and seeds, is a powerful antioxidant. It fights free 
radicals, the unstable oxygen molecules that are formed as a result of 
normal metabolism and exposure to strong ultraviolet rays, air 
pollution, and cigarette smoke. Vitamin E is key for strong immune 
system and healthy eyes and skin.<br />

A woman over age 19 needs 15 milligrams of Vitamin E each day, so 
make sure you snack on almonds or sunflower seeds and add them to cooked
 whole grains, salads, and steamed veggies. A nut butter sandwich on 
whole wheat or whole grain bread is also a perfect snack.<br />
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7. Omega-3 Fatty Acids</h2>
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<img alt="Omega-3 Fatty Acids" class="aligncenter size-full wp-image-850" height="333" src="http://cdn.womanitely.com/wp-content/uploads/2014/02/Omega-3-Fatty-Acids1.jpg" width="500" /></div>
One of the good fats, <strong>omega-3 fatty acids</strong> are 
another essential nutrient every woman needs. Omega 3’s help reduce 
blood pressure, inflammation and lower your risk of numerous chronic 
diseases including heart disease and cancer. Every woman needs 1.1g of 
these good fats per day. Wild salmon, non-white tuna, halibut, herring 
and sardines are all excellent sources of omega 3 fatty acids<br />
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<h2>
8. Potassium</h2>
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<img alt="Potassium" class="aligncenter size-full wp-image-851" height="333" src="http://cdn.womanitely.com/wp-content/uploads/2014/02/Potassium1.jpg" width="500" /></div>
<strong>Potassium</strong> plays a significant role in transmission 
of nerve impulses, normal muscle contraction, and fluid balance. It also
 serves to promote healthy and strong bones, and it’s essential for 
energy production. Many foods are rich in potassium. All meats, chicken 
and red meat, and fish like cod, salmon, sardines, and flounder are 
great sources of potassium. Some other sources include fat-free yogurt, 
sweet potato, spinach and broccoli. Potassium-rich foods can reduce your
 risk of high blood pressure, heart disease and stroke. A woman over age
 19 needs 4,700 mg of potassium each day.<br />
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<h2>

9. Vitamin C</h2>
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<strong>Vitamin C</strong> is an important nutrient for maintaining a
 healthy immune system. It is a powerful antioxidant that can help ward 
off cell damage. Vitamin C is also crucial for the production of 
collagen, the essential part of the connective tissue that helps keep 
skin, muscles, and other tissues healthy. Women 19 and older need 75 mg 
of Vitamin C per day. Sweet red pepper, oranges, kiwi, strawberries, 
cantaloupe are some of the best sources of Vitamin C.<br />
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<h2>
10. Fiber</h2>
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<strong>Fiber</strong> helps promote normal bowel movements and 
prevent other intestinal problems, including diverticular disease. Women
 19-50 years need 25 grams of fiber per day, and women 51 and older need
 21 grams each day. Some of the best sources are fruits and vegetables, 
whole-grain breads and cereals, and whole grains like millet, quinoa, 
barley, wild rice and cracked wheat. Fiber-rich foods help reduce your 
risk of developing type 2 diabetes, heart disease and cancer.<br />

Vitamins and minerals are needed by everyone, but women need to be 
sure to get certain ones because they go through pregnancies, 
menstruation, and even dieting that can deplete the nutrients that are 
needed the most. It’s important to get vitamins and minerals from food 
sources whenever you can. Don’t rely on supplements alone to give you 
what you need. A supplement is an addition to what you’re already 
getting as kind of a safeguard.<br />
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Source from http://womanitely.com <br />
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