If you have a burning in your throat, you could be experiencing acid reflux. While uncomfortable, these symptoms are easy to treat and prevent. What Is Acid Reflux? Acid reflux, also known as gastroesophageal reflux (GER) is stomach acid rising into your esophagus, the tube that connects your throat to your stomach. At the end of your esophagus is a muscular valve called the lower esophageal sphincter (LES) which usually prevents acid from rising, but due to various factors, it may malfunction. The lining of the esophagus isn’t used to harsh stomach acid. It can become inflamed and irritated, causing a burning sensation within the chest and a sour or bitter taste in the mouth. How to Treat Burning in Your Throat To combat heartburn and other symptoms, you will first want to identify the causes. Certain personal factors can increase GER, such as being overweight or pregnant. In both cases, the stomach experiences added pressure that causes stomach acid to rise. Sometimes stomach acid increases due to triggers like: Overeating Eating too quickly Spicy, acidic and fried foods Smoking Meals high in fats and oils Reflux can also occur when the LES is relaxed and doesn’t close properly. Consuming chocolate or alcohol can cause the LES to relax. What Settles Acid Reflux in the Throat? When you understand the causes of your acid reflux, you can find remedies, medication and lifestyle changes that will relieve you. Home Remedies When you want to get rid of acid reflux in your throat fast, one of these remedies might help. They work differently for each person, so be aware of your body and what works best for you. Try to alleviate heartburn by: Chewing sugar-free gum: Chewing gum can increase saliva production, helping neutralize stomach acid. Munching on alkaline fruits and veggies: Certain foods, like bananas and cauliflower, have properties that enable them to fight off reflux symptoms. Eating watery foods: Celery, cucumbers, broth-based soups, teas and more can all work to decrease the acidity in your stomach. Drinking low-fat milk: Low-fat, nonfat and plant-based milk can temporarily relieve burning sensations. Consuming ginger: Ginger reduces inflammation, calming your throat and stomach. Medication Several over-the-counter (OTC) medications can quickly relieve heartburn and other reflux symptoms. A few you could try include: Tums Rolaids Omeprazole Cimetidine Famotidine Lifestyle Changes Altering your habits can help you prevent reflux in the future. A few changes you could consider include: Achieving a healthy weight Practicing portion control Eating slowly Staying upright after eating Changing your diet to avoid trigger foods and beverages Wearing loose clothing Quitting smoking Elevating the upper body while sleeping How Long Does Acid Reflux Throat Burn Last? Acid reflux symptoms can last anywhere from a few minutes to several hours. Since a food trigger often causes heartburn, the discomfort will usually pass once the food has been digested. When to See a Doctor for Acid Reflux Acid reflux is a common experience for many adults, but if you have heartburn or other symptoms more than twice a week, you may want to speak with your doctor. You’ll also want to contact your doctor if your symptoms are accompanied by: Chest pain Persistent vomiting Appetite loss Problems while swallowing Bloody stool Unexplained weight loss
Speaking in front of others or a crowd can be anxiety-inducing to some people. It can be an intense fear and panic or slight nervousness. The fear can be so overbearing that you may experience shaking and go to extreme lengths to avoid the situation. With certain strategies and techniques, you will learn how to overcome the fear of public speaking. Know Your Topic Knowing the ins and outs of your topic makes you more likely to stay on track and feel prepared. Any questions or mistakes can be easily answered and corrected. If you get lost in your presentations, this is an excellent way to get back on track. Knowing your topic can help your thoughts say organized. You can plan how you want to present your information and add any visuals, props or audio to keep your plan moving smoothly. The more organized you are, the better your presentation will flow. Knowing your topic and having a plan to execute it will be the most significant help to ease fears. Practice and Visualize Once you know your topic and plan out how it will work, it is time to practice. Start by practicing your whole presentation several times alone until you find your routine. Then try to do it in front of a mirror, other people or record yourself. You can ask others for tips and suggestions for improvement. Visualize yourself doing the presentation and envision it going well. Positive thinking can help combat your negative thoughts and anxiety. When you picture yourself crushing your presentation, you can show up with more confidence. Focus On Material You may be worried about the audience and how they perceive you when you are presenting. People are more focused on the new information they get than how it is delivered. Your audience is there to listen to you. They are likely routing for you in their heads if they sense any nervousness. You may lose track of what you’re saying and feel nervous in a moment of silence. In reality, the moment of silence is probably only and few seconds and allows people to process things you have said. Even if it is longer, it could feel like a pause for effect while you gather yourself. Get Support If you can’t overcome your fear with these techniques alone, try joining a support group for people that have trouble public speaking. There are people out there looking to help you with training in leadership and speaking skills. There may even be techniques to help you, such as deep breathing. It can be very calming and relax you before you step out and make your presentation. After you do your presentation, be sure to recognize your success or note areas you would like to improve on. Although it may not be perfect, you get an opportunity to improve. The Bottom Line Nervousness and anxiety are common in some situations. When it becomes overbearing and controlling your life, that is when you need to take action. Follow these tips on how to get over the fear of public speaking.
Wanting to find ways to be a better you is already a step in the right direction. Many areas of yourself can be improved. Some common areas of improvement are personality factors, well-being, personal relationships and achievements. Setting personal development goals helps you become a better person and strive to be the best you can be. There is always room to strive for more. Here are six practical self improvement areas for a better you. 1. Confidence Many people struggle with a lack of confidence. It is one of the most important things since we are more likely to move forward with opportunities and people. Confidence helps you feel ready for all life experiences that might be thrown at you. Confidence allows you to keep trying when things don’t work out the first time. There is a strong association between your self-confidence and success. This is an excellent improvement area since most things in life start with your foundation of confidence. 2. Active Listening Have you ever talked with someone and been too focused on what you wanted to say next? Being a good listener means you are fully present in the conversation rather than in your head, thinking of what to say next. Learn ways to keep your attention on what is being said and demonstrate to the other person you are hearing what they are saying. It is essential to let others know their words have meaning to you. Try techniques like removing distractions, head nodding or open-ended follow-up questions. 3. Improve Body Language You may not realize it, but you communicate before you open your mouth. Body language is a massive part of nonverbal communication. Your body language can give away signs of your self-esteem or how you feel about a person or environment. Not only does body language help you understand what someone is saying and what they aren’t saying. Body language helps you portray your mood and emotions. When recognizing body language in yourself and others, communication can become more effective. 4. Wake Up Earlier The early riser is known for reaping multiple benefits. Getting up earlier allows you to get the most out of your day and overall life. There will be situations where sleeping in is necessary if it is a late night. Sleep is one of the most important aspects of your health. Some benefits include the following: Watching the sunrise Having a slow morning before school or work Get in exercise Work on things you usually don’t have time for 5. Learn Stress Management There is no way to avoid stress in your life. Although, you can learn how to manage it better. Stress can impact your physical, mental and emotional health. It is essential to learn how to manage it to have a better quality of life. There are a lot of stress management techniques available to you. All you need is to push yourself to learn how to fight stress and be consistent with your practices. 6. Let Go of the Past One of the biggest reasons self improvement can be difficult is because you are holding onto the past. If you want to grow, you must let go of anything that has happened or thoughts about yourself. To be happy, you must stay in the present and learn to release anything holding you back. The Main Takeaway Wanting to work on self improvement areas is a beautiful thing in itself. Don’t be hard on yourself during the process since improvement takes time. Embrace your journey to be a better you.
Although many people prefer warm showers, cold ones have lots of benefits. After a day in the sun, a cold shower can feel refreshing while you reap the benefits of it too. Showering at around 60 degrees Fahrenheit may be worth the uncomfortable experience to get the benefits it includes. Here are cold shower benefits for your health. 1. Increase Circulation Cold water puts a strain on your body. Once it feels the freezing water hit it, the first reaction is to move away and flips your body into survival mode. The cold water alerts you and sends your circulatory system a sign to pump more efficiently which causes circulation to improve. Circulation is a good thing for your overall health. When the blood flow increases, it warms your core and protects vital organs. You can get the same effects from a ten-minute walk as well. When there is increased circulation in your body, you may notice that your skin is clear and perkier. Turning the nozzle to cold can help the appearance of your skin if you can make it through the shivers. 2. Burns Calories You should not rely on cold showers to burn calories, but they can help. Your body's reaction to the cold water can temporarily rev up your metabolism. As your body fights to keep itself warm, it uses energy and burns additional calories. You won’t want to rely on this method to get your dream body, but it can contribute to a couple more calories burned throughout the day. 3. Improve Immunity and Mental Health These icy showers may help you dodge the latest cold if you are prone to getting them. Cold shower benefits include a heightened immune system and make you more resistant to colds since it builds resilience. Cold water stimulates the production of chemicals in your brain. Electrical impulses sent from the nerve endings while taking a cold shower can have an antidepressant effect on some people. You should not use a cold shower to deal with serious mental illnesses since it will not do enough to make a significant change. 4. Improve Hair Health Hot showers open the pores in your hair and can strip your hair from the natural oils you have. Cold showers have the opposite effect since it tightens them and retains the oils. The oil in your hair is important to protect it from regular wear and tear. Especially if you are prone to dry and brittle hair rinsing off with cold water will be helpful to keep the natural shine and healthy look oils give. How to Start Your Cold Shower Journey Making the adjustment to turn the water from hot to cold is not going to be pleasant. You will want to start getting the cold shower benefits by making it a gradual process. You will need to adjust the temperature to be around forty degrees colder than your original shower. This can feel harsh so get in the shower at the temperature you normally use and slowly start to turn it down. You will only have to be in the cold water for thirty seconds to 3 minutes to get the effects. The Bottom Line Many benefits exist, but a cold shower should not replace more severe issues. They are uncomfortable, but the changes they can make can improve your life in small ways.
The human body naturally processes toxins as people inhale air, eat food and drink beverages throughout the day. However, things can get backed up. Sometimes people encounter clogged lymph nodes, which are manageable when you consume foods for lymphatic drainage. These are some of the best foods for lymphatic drainage, plus everything you need to know about the lymphatic system. You’ll better understand your body and how to care for it after reading these essential tips. What Is a Clogged Lymphatic System? The lymphatic system includes lymph vessels that process toxins throughout the body. When it becomes clogged by a blockage built of waste, the vessels can’t function properly. Toxins build up, leading to malnourished white blood cells and potential disease. Signs of a Clogged Lymphatic System Someone with a clogged lymphatic system often experiences several symptoms. You might notice swelling in your arm or leg, heaviness in the affected area or restricted mobility. The skin can also become thick and hard around the blockage. What Are the Best Foods for Lymphatic Drainage? You might wonder what foods help drain your lymphatic system to mitigate your symptoms and avoid future problems. Various foods assist with lymphatic drainage, including fruits, vegetables, nuts, seeds and natural oils. 6 Best Foods to Speed Lymphatic Drainage These are some of the best foods to help drain your lymphatic system and speed up its toxin elimination. Consider adding a few to your diet to support your physical health better. 1. Leafy Greens Plants like kale, lettuce, spinach and other leafy greens have higher amounts of chlorophyll. It’s a phytochemical that reduces carcinogen exposure in humans by binding to toxins as it processes through the digestive system. Although it’s important to know which foods to avoid with swollen lymph nodes, eating more leafy greens may reduce your symptoms and prevent them from becoming clogged again. Each bite introduces more chlorophyll into your system, which helps your lymph vessels fight toxins. 2. Chia Seeds Researchers estimate that each chia seed is 20% omega-3 fatty acids, so they’re a significant source of the healthy oil. Omega-3s reduce inflammation, which can cause lymphatic blockages and keep them in place. Consider mixing chia seeds into your next bowl of oatmeal. They’ll assist your lymphatic system while the oatmeal decreases your blood sugar and soothes your body into a less inflammatory state. 3. Cranberries Some lymphatic blockages contain fat and toxin buildup. Cranberries are a known fat emulsifier and also include arbutin. This glycoside dismantles and flushes toxins from the body, making cranberries much more effective against lymphatic swelling. Mix a few cranberries into Greek yogurt to improve your gut microbiome while providing your body with antioxidants that fight lymph vessel blockages. You can also sip on cranberry juice, as long as it’s organic and not the high-sugar processed juice alternatives. 4. Flaxseed You’ll find flaxseed in products like flours and cereals. It’s a food high in antioxidants and alpha-linolenic acid, which process toxins simultaneously. Eating more food with flaxseed as a primary ingredient further boosts your body’s ability to process and prevent lymphatic blockages. 5. Avocados People enjoy the smooth texture of avocados on their food because the fruit has essential fatty acids. They’re the same fatty acids found in chia seeds. Improve your healthy fat intake by eating more avocados when you experience lymphatic drainage problems. Add them to tacos and burritos, or spread them on toast. 6. Garlic The garlic in your favorite meals is another helpful tool against lymphatic buildup. It has hydrophobic antimicrobial properties that fight bacteria, plus bioactive compounds that boost the immune system when it’s weak from infection or illness. Add it to salad dressings, buttery dips and sauce-based meals to help your lymph vessels with the double-packed power of garlic. How Can I Drain My Lymphatic System Fast? Your body needs plenty of fluids and more blood flow to send white blood cells to toxin buildups. Drinking more water than usual and exercising frequently can improve both of those bodily functions when you need to drain your lymphatic system quickly. What Stimulates Lymphatic Drainage? There are a few ways to stimulate lymphatic drainage. First, you can eat foods that promote lymph flow, like cranberries, leafy greens and chia seeds. The extra nutrients strengthen your body so it can take care of itself. You’ll also increase your antioxidant intake, which is essential for fighting toxins. However, your lymphatic blockages may need extra assistance. You could schedule a professional lymphatic massage if your doctor advises it or ask a loved one to do one at home. The slight pressure and movements in the massage could stimulate your lymph nodes and make passing blockages easier. At-home lymphatic massages are not done on swollen areas because they could cause pain or injury. Instead, they occur near the infected vessels, such as: Under the arms Behind the knees On the front, side or back of the neck Gently placing pressure in these areas to stretch the skin stimulates blood flow, which may speed up your body’s immune response to the blockage. It’s always important to get massage advice from a professional or schedule an appointment to avoid accidental injuries on your path to healing. What Can I Drink for Lymphatic Drainage? Foods aren’t the only thing that can improve your lymphatic drainage. You can also drink specific beverages. Certain ingredients could provide extra antioxidant and anti-inflammatory assistance to remove the blockage. Water is the first beneficial drink because it flushes toxins out. If you prefer more flavor, you could drink juice and broth in addition to flavored water. People with lymphatic blockages also drink green tea because it’s high in antioxidants that fight cancer and other toxins in the body. Herbal teas with similar ingredients could provide the same benefits. Is Lemon Water Good for the Lymphatic System? Adding lemon to your water could help your lymphatic system and add a bit of flavor. Lemon juice has a high pH level, so it eliminates bacteria and pathogens without being too potent for your digestive tract. Add lemon juice to your water bottle or tea to assist with other cleansing foods and efforts you decide to use. What Vitamins Help Lymphatic Drainage? You can consume numerous vitamins to help your lymphatic drainage. Focus on vitamins with antioxidant properties, such as vitamin C, vitamin E, selenium and beta-carotene. It’s best to avoid foods that don’t have any of these vitamins. How Do I Know if My Lymphatic System Is Clogged? You’ll know you have a clog in your lymphatic system when you note swelling in your neck, tongue, face, limbs or mouth. The affected areas could also feel tight or heavy. It depends on the location and the cause of the swelling. How Does Lymphatic Fluid Exit the Body? Toxins produced by the lymph vessels pass through nodes that filter any remaining healthy fluids. The waste flows along the bloodstream and passes through the kidneys or liver. Like any other bodily waste, the toxins turn into urine or bowel movements. It’s crucial to stay hydrated when you’re fighting swollen lymph nodes. Toxins linger and may result in other issues like prolonged illnesses without liquid moving them through your colon or urinary tract, so be sure to drink up. What Happens When Your Lymphatic System Is Clogged? Clogs cause swelling in the lymphatic system. The fluid containing toxins gathers behind them instead of passing through, leading to enlarged glands. The swelling grows until it’s a noticeable lump in your limbs, neck, face or other regions that contain lymphatic vessels. Lymphatic system clogs are a curable condition, but they may require help from your doctor. Your primary care physician may prescribe antibiotics when you can’t find relief by eating and drinking more nutritious foods. They could also recommend visiting a local massage clinic for professional assistance with drainage. Foods to Avoid With Swollen Lymph Nodes Some foods may hinder your body as it tries to fight lymph blockages. Dehydrating foods like coffee and alcohol will reduce your hydration. Your blood cells take longer to reach blockages without enough fluid in your body and may not be strong enough to fight bacteria well. You should also avoid foods high in salt, sugar and processed ingredients. Even though they may taste good, salt dehydrates your body, while sweeteners spike your blood sugar. The result is increased inflammation that hinders your body’s ability to regulate itself. Your white blood cells thrive when your body isn’t trying to divert their healing efforts to irritated nerves, stomach lining or other parts of your body. Eating foods that promote lymph flow with antioxidant and antimicrobial properties is in your best interest. Eat Better Foods for Lymphatic Drainage Consider what foods work best with your health history and add them to your diet. You could also schedule a quick visit with your doctor to discuss your options. There are many ways to relieve swollen lymph nodes, especially if you’re looking for at-home remedies. It may take some trial and error, but you will find relief.
New and innovative designs can help reignite your creativity. Mood board examples can spark your imagination. Mood boards are an excellent tool for communicating your ideas and thoughts in professional and personal settings. They help you harness all your inspiration for a concept and showcase its best features. Here are five examples to inspire you. 1. Branding aesthetics A mood board is an excellent starting point if you are starting a new chapter in your life and need to establish a brand identity. You can bring all your ideas for the aesthetics, colors, feelings, fonts, and patterns you want to your mood board. You can experiment with the combinations and you'll find one that fits your style the best. The elements in these mood boards develop a brand identity through style and aesthetics that encapsulate the project’s look and feel. 2. Fashion Fashion designers and students can use a mood board like this to plan the style, colors, materials, and textures. They can add fabrics, color palettes, sketches, and other elements to the board to see their vision come to life. If you’re pitching ideas to a client, you can include background information to show sources for your inspiration. 3. Websites When building a new website, the layout and design are vital. You can research other websites, like the ones featured here, to find elements and styles you may want to emulate on your own site. Create a mood board to help you decide what text fonts, images, colors, page numbers, and other details you want to have represented on your website. 4. Vision board You can also curate personal mood boards like these, focusing on your everyday routines or aspirations you have for the future. Your mood or vision board can include affirmations, personal photos, and your goals and plans for achieving them. The elements you choose and how you arrange them can reflect your style. 5. Interior design Mood boards are also great tools for interior designers. When you need to plan the decorations, furniture, color schemes, and more for a room, you can create a mood board to organize your thoughts. You can establish a theme for your board based on the style and atmosphere you want to exhibit in the room you’re designing. Experiment with different furniture, decoration layouts, and color palettes until you find the best for you. A Mood Board for Any Project Your mood boards are subject to endless creative possibilities. The mood board examples you see could spark new ideas for your design style and are a great way to express yourself.
Macronutrients or macros are the nutrients your body needs large amounts of every day to function at its best ability. The three macronutrients you need are protein, carbs and fats. They provide your body with calories that convert into energy. Your body also needs smaller micronutrients like vitamins and minerals, which can be found within the macronutrients. Here is what you need to know about the three macronutrients and maximizing your health. What Are Macronutrients? Macros are the fuel you take in during the day to create energy. The primary macros, carbs, protein and fats help your body stay healthy and functioning. Carbs are the body's preferred energy source and give you immediate energy. Protein has amino acids that help you build muscle and are essential for your skin, blood and brain. Fats are crucial for brain development, cell function and protecting your organs. Below is a breakdown of each macro. Protein Amino acids are essential for building muscle and assisting in other functions involving the brain, nervous system, skin and hair. Protein intake provides your body with the nine amino acids it cannot make on its own. There are two different types of protein, complete and incomplete. Complete proteins provide all of the amino acids your body needs. These look like meat, seafood, poultry, eggs, milk and edamame. Incomplete proteins provide some of the amino acids you need and are typically plant-based. USDA dietary guidelines recommend 10% to 35% of your total daily calories come from protein. Certain people may consume more depending on age, sex and activity level or to reach fitness goals. Complete proteins. Chicken, beef, pork, eggs, quinoa, salmon. Incomplete proteins. Lentils, nuts, whole grains, vegetables, beans. Carbohydrates Carbs convert to energy immediately, making them the preferred energy source. It is easy for your body to turn carbs into energy than protein or fat. The body breaks carbs down into glucose and uses it for energy or stores it for later. Carbs come in two forms, either complex or simple carbs. Complex carbohydrates have long strings of sugar units which takes longer for the body to break down and use. They have a steady increase in your blood glucose levels. Simple carbs are made of only one or two sugar units and get broken down quickly. Sometimes, they spike your blood sugar levels and then drop them if eaten in isolation. The USDA suggests 45% to 65% of your daily calories should come from carbohydrates. Complex carbohydrates. Beans, legumes, whole grains, brown rice, bread, cereal, pasta. Simple carbohydrates. Sugar, honey, syrups, candy, fruit juice, soda. Fats When people think of fat, it usually is not in a good way. You may even try to avoid it in your diet altogether. Dietary fat plays an important role in the body, especially in a calorie deficit. Fat has double the number of calories as protein or carbs, but that does not mean they are not important and should be consumed in moderation at 20% to 35% of total daily calories. There are two types of fats, saturated and unsaturated. Saturated fats come from meat and dairy and are solid at room temperature. Saturated fats can be harmful to your cardiovascular health if overconsumed. Unsaturated fats come from plants or foods like eggs, dairy, fish and animal products. These provide many health benefits and can decrease the risk of certain diseases that saturated fats contribute to. Saturated fats. Butter, fatty meat, cheese, full-fat dairy. Unsaturated fats. Nuts, olive oil, avocado, seafood, seeds. Takeaway Your body needs macronutrients to keep your body running smoothly. Fueling it with the right foods is the best way to live a healthy life.
We all have goals in life but don’t know where to start. They can seem to big or overwhelming to the point you push them off. It is time to face your goals directly and be successful once and for all. Here is how to achieve goals in life and five strategies to use to get there. 1. Write Your Goal on Paper Sometimes a goal will come to mind and be forgotten in the next few days. Write your goal on paper to bring it to life. Writing it down will force your subconscious to have this in the back of your head and keep your commitment going. Write your goal down every morning before you start your day. This keeps it fresh and gives you purpose throughout the day. Each decision you make can be made with your goal in mind. 2. Take the First Step Simply starting can be one of the biggest reasons you haven’t reached your goal. You might be waiting for the right moment, but there is no time like the present. Get started and make the necessary adjustments as you go. Procrastination is the thief of goal achievement. The longer you wait to start, the more you risk never reaching your goal. Each day is an opportunity to begin taking the steps you need to. Once you take the first step, the next ones will follow naturally. 3. Try SMART Goals Sometimes the goals you make for yourself are too broad to the point you don’t have a starting point. If you use the SMART goal strategy, you can tackle every aspect involved with your goal. Here is a breakdown of what a SMART goal is: Specific: First, you will want to clarify what you want to accomplish and the actions that will lead you there. Measurable. Find a way to track your progress. Achievable. Make sure you have the skills and resources to complete this goal. Relevant. Does this goal align with other plans and is it important to you? Time-Bound. What is the time frame for achieving this goal? After you evaluate each part of your goal, you should have an in-depth plan and a clear view of what you want to achieve. SMART goals help you break down aspects of your goal deeper than the big picture. 4. Improve Your Mindset Ensure your mindset is in the right place before starting your goal. Going in negative will affect the outcome you want. For example, if you want to reach a fitness goal don’t doubt yourself or complain about the actions you need to take every day. It will only get in the way and lead to giving up. 5. Reward Yourself After you accomplish your goal, give yourself the recognition you deserve. It can be easy to achieve goal after goal and keep pushing yourself to accomplish the next thing in mind. You put in the work to achieve the goal you just did, so take a moment to soak in the moment. Treat yourself to something you love or reminisce on your steps to get there. Remembering where you started is a great way to feel proud of yourself for where you are now. Tackle Your Goals In Life Next time you set a new goal, consider these strategies on how to achieve your goals in life. You will surely become a new and improved you after implementing these ways to achieve your goals.