Health

Everyone has experienced moments of extreme tiredness, when your eyelids are so heavy that you can barely see. While it’s normal to fell exhausted occasionally due to lack of proper sleep, there are people who lead a struggle of staying awake every single day. Certain sleeping disorders such as: narcolepsy, sleep apnea or shift work sleep disorder cause immoderate sleeping which can occur at any time of the day without any warning.

 

People suffering from these disorders are obstructed in doing their everyday obligations, particularly at work, as they are likely to fall asleep at any moment. Therefore, they need a medicine which would induce their wakefulness while improving the sleep patterns, known as modafinil.

Modafinil is a miracle drug, boosting your alertness by affecting the sleep control centers in the brain which command your body to stay awake. It’s even consumed by people who intentionally want to prolong their wakefulness and improve their focus.

Apart from purchasing this medicine from the pharmacy, you are more likely to find numerous modafinil vendors on the online market. In case you’re still indecisive whether modafinil is the right drug for you, read the following uses to find out.

Narcolepsy

If you’re suffering from narcolepsy, then you’re probably experiencing sleeping episodes which happen unexpectedly, usually while performing other activities. Your body suddenly relaxes or paralyses like it does in the state of deep sleep during the REM phase.

This is caused by sudden lack of energy as well as inability to control the muscles. The line between being awake and asleep is so thin, that you are likely to fall in state of hallucination. Modafinil improves consciousness by preventing your body to lose control when you need it the most. People most commonly consume it to stay alert during working hours.

Shift work sleep disorder (SWSD)

SWSD is characterized by immoderate sleepiness during the day and inability to fall asleep at night. It’s experienced by people whose job requires shift work, either working solely at night or rotating shifts every couple of days. Their biological clock doesn’t make a distinction between day and night, causing them to sleep or stay awake at times which are completely unnatural for the normal orgasm.

People suffering from SWSD show lack of focus and inability for fast reaction time, which makes them prone to having accidents at work. They are also struggling with insomnia at night by sleeping in very short cycles of a few hours or not sleeping at all. Click here to read some useful tips for coping with SWSD.

Modafinil’s role in SWSD cases is helping people stay awake during working hours and prolongs their sleeping cycles at night.

Sleep apnea

Sleep apnea is a serious disorder which obstructs people’s breathing during the night, causing them to wake up short of breath. It blocks the regular oxygen paths, resulting in short instances of chocking. As a result of these obstructions during the night, people feel extreme tiredness during the day.

Modafinil aids sufferers in a way that it controls their breathing at night and makes them feel less tired upon waking up.

Fatigue

Modafinil also aids people who are experiencing constant fatigue due to absence of physical and mental energy. This fatigue is usually characteristic for patients suffering from Parkinson’s disease, Alzheimer’s, Multiple Sclerosis and severe depression. It has a huge impact on their overall productiveness, socialization and performance at work.

Modafinil reduces their tiredness by increasing the dopamine levels in the body. Dopamine is known for its instant increase of the energy levels, which is the reason why it’s strictly forbidden to be consumed by athletes prior to participating in sport events. For more information on its influence on the dopamine levels in our system, click the following link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2696807/.

Wrap up

We hope that these uses clarified the advantages of this wakeful substance. It’s extremely beneficial for people who are obstructed from leading a normal life due to their excessive sleepiness.

If you are suffering from one of the above-mentioned disorders, schedule an appointment at your doctor and consult with him/her on the right modafinil dosage for your condition.

Afterwards, choose a vendor and make a purchase!

 

We are far past that era where people perceived nursing to be a dormant profession. These days people are pursuing their careers solely in this field. Believe it or not, but the whole healthcare sector is incomplete without nurses.

Do you think everyone can become a nurse? No, it’s only for those people who are willing to make a lifestyle change, intending to serve people. Empathy is the most crucial aspect of this profession; anyone who lacks that, may not be the right fit for it.

You may think you’re doing a fantastic job as a nurse. But there’s always room for improvement. Here’s how you can improve your nursing skills effectively.

Effective Communication

Nursing doesn’t mean you do your own thing. It involves listening and communicating effectively. This is the most vital nursing skill for every nurse. Under this role, you are interacting with the patient face to face all the time.

Rude, unapologetic behavior is not taking you anywhere; instead, if you behave this way, you need to consider another career option. You must communicate effectively, especially when it comes to explaining medical prescriptions and procedures.

Moreover, you should be a ‘good listener,’ as patients are in a wobbly state – they want someone to listen, and you must be there for them. Similarly, you must talk to them effectively, avoiding any jargon. This is not a hard-core skill; all you have to do is, be professional and calm while talking to the patient or their families.

Learn to Deal with Technology

The essence of technology has been successful and is evolving in every sector, just like in healthcare. It’s moving at a swift pace, making it crucial for all the nurses to cope with technological trends. The internet has taken the world by storm, just a few more years, and you’ll see healthcare and technology incorporate more than ever.

This makes it vital for all the nurses to have some familiarity with technology and to accommodate patients in the best possible way. Even now, a few hospitals have started using gadgets, allowing them to monitor medical dosage through apps. You can have a look at BSN to DNP online for further guidance.

Patients are now able to monitor all their health records online through websites – for instance, blood test reports are uploaded online. If you fail to gear yourself with technology, then you’ll fall back in this profession.

Pay Attention to Detail 

At times, signs which look minor can be a threat to a more prominent disease. Everything begins with something trivial, which doesn’t receive enough attention. Rather than ignoring what the patient is saying, pay attention to every detail. For instance, – a patient might complain of chest pains, and you ignore it considering it’s because of constant coughing.

You have to be friendly with your patients. No one wants to talk to a person who’s not interested in listening. Remember, some patients have a habit of hiding things. You should be able to judge a patient by their body language. It’s enough to know whether something is wrong or not.

Many patients seeking an early discharge portray they have recovered. Paying attention to small details allows you to catch every lie.

Develop Critical Thinking Skills

Alongside being a nurse, don’t you think you’re a problem solver too? Patients come in explaining their issues, and you try your best to solve them, may it be through treatments or informing the doctor. Problem-solving requires critical thinking skills, rather than immediately responding, it’s essential that you think – keeping in mind all the information, details, precautions, and outcomes.

Every day your profession exposes you to various and different sorts of situations. Usually, you’re short of time when it comes to deciding. Here is where your critical thinking skills come to the rescue, helping you make the best decision. However, never hesitate in consulting a senior doctor, rather than rushing any matter regarding a patient.

Manage Time Effectively

Surprisingly, this world doesn’t have enough nurses. Being a nurse, you need to acquire the skill of managing time because it’s crucial for the environment you work in. A patient can lose their life or can be saved due to the difference in some minutes. If you are unable to manage your time properly, then this is something you need to learn and acquire over time.

It can be hectic to cater to every patient while managing time on the same hand. You can grab a planner and schedule everything out for the day. It would make things simpler. Moreover, it can allow you to spend equal time with every patient rather than hurrying from one department to another.

Never Stop Learning

Beginning with your nursing career is just the start of your learning experience. You may love what you’re doing, but it can’t stop you from learning more. After all, learning never stops, and it’s essential for growth and success in everyone’s life. By this, it doesn’t necessarily mean that you should get another degree.

Instead, learning implies basic things and gestures. Looking at how your co-worker interacts with patients is also a part of learning. Moreover, every hospital offers nursing programs, orientations, an ideal learning opportunity for all nurses out there. Believe it or not, you always get to learn something or the other.

Putting it All Together 

For patients, more than a nurse, they perceive you as their friend who stands by their side when they need someone. However, with time, you must focus on improving your skills. If you’re wondering how? Have a look at the ways we mentioned above and try to incorporate them into your daily life so that you improve nursing as a field altogether.

 

How much high quality sleep do you get per night? The statistics of those who don’t shows that the majority of people don’t get the recommended amount sleep or they don’t get the high quality sleep which is required. Margaret L Salmon MD is a good friend of mine and someone who helped me greatly to understand the importance of getting enough high quality sleep each and every night. I have to be honest when Margaret first began to talk to me about the benefits which I could expect from working on a better sleep routine I didn’t really believe that this would be the case. Having spent some time on nailing a healthier sleep routine however, I now realize just how right she was. If you are able to get 7-9 hours of high quality sleep each night, these are the benefits which you will be able to count on.

Long Lasting Energy

In the past I used to have a lull in the middle of the afternoon towards the early evening, during this time I’d feel tired and sluggish, and far from my best. I used to also have a hard time getting motivated in the morning and I now realize that both of these issues was because I wasn’t getting enough quality sleep. I now have energy from the first thing in the morning and it lasts all day, I still get tired, but never sluggish or to the point where my productivity is lowered.

Concentration

During the hours that you sleep your brain is resting some areas and it is processing data in other areas. Both of these functions are absolutely necessary in helping your brain to be at its best, and this is one reason why you must try to get the recommended hours of sleep each night. I have found that my ability to concentrate and organize have increased massively since I have been sleeping better and I feel much sharper than I have done in a long while.

Skin Quality

A surprise benefit which I found once I was sleeping better was the quality of the skin, especially on my face. Much of this is because I am giving my body the chance to rest and repair damaged cells, a vital function in the quality and appearance of the skin. As someone who has spent untold fortunes on moisturizers and skin treatments, this is a benefit which I really love.

Stress

We all have stress in our lives but it is our ability to handle it which dictates how it affects us. Since sleeping better I have noticed a massive reduction in how stressed I feel by certain situations and how much more in control I feel when compared with before I started to improve my sleep pattern.

If you aren’t getting enough sleep then these are the benefits that you are missing out on.

 

Just after leaving college it was fair to say that I had put a little bit of additional weight on and I just wasn’t happy with being overweight at such a young age. I never had the need to lose weight before, but this was certainly the time to do it. I tried and failed for a number of months before seeking advice from my friend and personal trainer Bharat Bhise. I was expecting Bharat to share with me some workout tips on some diet advice, but his response was actually better, and different than what I’d anticipated. When I sat down with Bharat, he simply asked me a serious of questions and then explained why this was all a mental game. When he explained I understood, and I wanted to pass this experience on to you guys.

How To Lose Weight

The first question that Bharat gave me was ‘If someone were to ask you how to lose weight, what would you say?’ Naturally I began to talk about how important regular exercise was, how you should increase the vegetables and then fruits that you are eating, and to minimize the amount of fatty and sugary foods that you are consuming. Upon giving this answer Bharat asked ‘Well why do you need me?’ Bharat wasn’t been rude here, he just knew that I already knew the answer to using weight, and in truth we all do. almost everyone would answer that question in the exact same way, which is how we know that this is a mental game.

Desire

When it comes to going out and doing exercise, what is it that stops us? We may say that we are too tired or that a part of our body aches, in truth we just don’t want to get up and get moving around. This is about breaking the cycle, doing something which you normally wouldn’t do. Another mental aspect of this is that we know that exercise will trie us out and make us feel unfit, the more we do it however we get more motivated because we feel progress.

Breaking the Habit

there is no special trick which will help you to instantly lose weight, it is a habit that we have to break in terms of what we consume each and every day. Whether this is to stop drinking as much, cut out sugar or stop eating fatty foods, we have to engage our minds when it comes to breaking the habit. People say they don’t like healthy foods but with so many options available that is pretty much impossible. The more thought and concentration you give to making this change, the better the results are going to be.

Remember that weight loss is all in the mind, it takes mental strength, it is actually easier than you think and once you have activated your brain and made this conscious decision, you will do just fine.

 

Your health is of utmost importance specially to function and to live long. Taking care of it can help you live a better satisfying life. With good health, you are capable of doing the things that you want to do. You can go to places you want to go and you can learn the things you want to learn. Achieving it should be top priority for better functionality.

You can achieve good health by eating the right food and regular exercise. Eating the right food means eating the right amounts of fruits, vegetables, grains, and meat. Well, you can choose to take the meat out of your diet but that is all up to you. However, you don’t have to be a vegetarian to achieve good health because what is important is balance and moderation. Eat the food that gives you the proper nutrition that your body needs. This means the right vitamins and minerals, fiber, protein, amino acids, calories and many more. Moderation means not eating too much so that you won’t become fat. Learn some tips here in achieving good health.

Eating right is not the only way to achieving good health. The other side of the balance is exercise. Your body is like a well-oiled machine where the more you use them, the better they perform. There are many ways to exercise. You can enjoy sports by playing basketball, football, or even golf. You can also go to the gym and lift weights. You can learn martial arts or do boxing and you can also run too.

Running is one of the most common ways of exercising. It is popular because all you really need to start running are just your legs and you can run barefoot if you like. Some runners prefer to run barefoot because they say it’s the natural way of running. Wherever you are you can do this exercise pretty easily. Whether you are in a hot place or a cold one, it doesn’t matter, you can always run.

Running is one of the best exercises you can do. It exercises your whole body and is one of the best cardiovascular exercises there is. By doing this, you are making sure that your heart works properly. Research suggests that running for at least 5 to 10 minutes a day can reduce the chances of heart disease and stroke.

Even when it is possible to run anywhere, it can still become a hassle. For example, in cities where there aren’t proper pedestrian lanes, it becomes dangerous to run in the streets. Sometimes, it’s better to just run at home or at the gym and the way that you can do this is by using a treadmill. A treadmill is a machine with a conveyor belt that you can set to the speed that you want to run on.

Unfortunately, there are treadmills that are loud and annoying which may diminish the joy in your running experience. That is why is it best to make sure that your treadmills are well taken care of and that you buy a treadmill that is not noisy.

Here are some of the best treadmills that won’t disturb others with their noise:

Sole Fitness F85

If you don’t have much space in your house, then this machine is perfect for you. The Sole Fitness F85 is foldable so you can easily keep it in a closet after every use.

This Sole Fitness F85 is fitted with special Cushion Flex Whisper Desk which can reduce impact and lower the damage that running can cause on your joints. This is way better than running in asphalt. It also has a control panel that can calculate your heart rate and recommends the best work out for you based on your age, weight, and beats per minute so that you will be able to efficiently exercise using this machine.

ProForm 505 CST

This machine is good for athletes training in small apartments. This is a professional workout tool and can accommodate weights of up to 350 pounds. This can fit in small spaces but the belt size is standard so that you can run with a normal stance. It also has an impact-reducing cushion and an iPod compatible audio device. Here is a link with a list of more quiet treadmills: soundproofpros.com/best-quiet-treadmills.

Having a treadmill at home is good for you since exercise is good for your health. However, it should not be irritating or can cause disturbance to others especially when you live in a small apartment and your neighbors can hear what you are doing. Make sure that as you better yourself, you do not disturb the peace of others around you.

 

 

The vast majority of men would love to have a healthy sex life well past their prime. Even though many people think that 50 years old is getting up there, most people don’t consider that to be the case once they reach that age.

Duraflex male enhancement supplement understands that so many people out there want their sex life to stay solid. How can it be achieved for men? A supplement helps, but here are a few other ways to live a life full of great sex.

Prescription medicine

Some people are opposed to prescription medication, but it can help if there are any legitimate issues. Erectile dysfunction is one major issue a lot of men face, and it can be treated with prescription medication fairly easily.

Never be shy about taking something prescribed by a doctor. Most men are hesitant at first, but it might just be exactly what a person needs. If you might be curious on how long does Duraflex male enhancement supplement take to see result, check out this review.

Eat healthy foods

It’s much easier to put on some pounds when a person gets up there in age. Not only that but being overweight can increase the chances of blood issues, high cholesterol and more.

When a person is healthy, they can have better sex overall. It allows a man to have a little more energy, and it lessens the chance of erectile problems.

Focus on heart health

So many things are linked to the heart, including erections. If a man is having problems with getting an erection, heart health might be part of the issue.

This goes beyond sex though. Heart health should be taken a lot more seriously once a man gets over the age of 50, since so many things can go wrong.

Talk to a counselor

Some might initially dismiss this, but counseling can help a lot of men with sex drive if they are having trouble. It could be very psychological, and the best way to fix that is to talk to somebody who is an expert in the field.

This also helps if a couple is having any type of issues as well. If there is any type of stress in the relationship, it makes it that much more difficult to have a healthy sex life.

Don’t feel alone

There are times in which men feel like they are the only ones dealing with sexual issues. The reality is, some women struggle with this as well. Have a discussion with a partner to see if that is the case. It might be something that two people can work through together to get back on track.

Plan sex out

Most couples love to be spontaneous with sex, but that’s not always realistic. If there are some issues with sex in general, it might be worth looking at investing in time specifically for sex.

During this time, a couple can work on the issues that one or both seem to be facing. After a few planned sessions, it might be time to go back to spontaneous sex life.

It could be more than low testosterone

There is no doubt that duraflex.com is one of the best websites for those people who feel like their testosterone levels have lowered as they age. What some don’t realize is that not everyone is dealing with strictly low testosterone issues.

Duraflex male enhancement supplement is different, offering men a chance to get a boost in other areas of their life as well. It’s one of the few that focus on more than low testosterone, which means men can feel healthier than ever with just one, inexpensive supplement. Find out how Duraflex stacks up on these reviews from SupplementHunter and MenUnderMicroscope.

 

When you set a goal to reach a certain body shape or weight, you want to believe that you can achieve it. Your time is valuable, so it’ natural that you want a return on your investment when you go to the gym. However, despite how much you might think you’re working hard, you don’t seem to be to be getting the results that you want.

The truth is that you might be making mistakes that are affecting your progress. Learning the most common mistakes to avoid will make a significant difference on your workout and ensure that you get the body you want.

You’re Not Connecting With Your Mind

Many people don’t realize the power of body and mind connection. However, there’s a lot to be said for connecting your thoughts with what you’re doing physically.

Envision what you want as you work out, and you’ll find that you push harder and activate more muscles. If you want a bigger butt, envision tight and juicy glutei as you do your squats. If you want washboard abs, see a picture of them in your mind as you do your sit-ups. Once you make the mind-body connection, you’ll squeeze much more out of your capabilities than you thought was possible.

You’re Not Pushing Enough

If you’re still able to talk in a comfortable tone without struggling to catch your breath as you work out, then you’re doing it all wrong, Whether you’re doing cardio or lifting weights you should be grunting and working to the point of fatigue.

By the end of your workout, you should be breathing heavily and sweating profusely. Otherwise, you’re wasting your time.

You’re Doing The Wrong Exercises

If you’re looking to work on your body all around, then you should choose aw workout that will work all of your body parts. If you’re looking to bulk up your legs, then you should be engaging in quad exercises.

Get to know what exercises work what parts of your body before hitting the gym. You can’t expect to get abs from doing barbell hip thrusts. Do your research!

Your Diet Needs Work

It doesn’t matter how much and how hard you work out if you aren’t eating correctly. Make sure that you aren’t just putting in work at the gym but also in the kitchen.

You should be aiming to get plenty of lean proteins, fresh fruits, and vegetables. If you’re trying to lose fat, you should also be keeping track of how many calories you’re consuming. If you’re not sure of how many you should be eating, there are many free tools available that can help you calculate and reach your goals.

 

There are things you do at home that you might think are okay. You already got used to them and believe that there’s no harm in doing them. The truth is that some of these practices could have adverse effects on your health, and anyone else you live with.

Sharing footwear

It doesn’t matter if you have the same shoe size as your brother. You can’t share your shoes with each other. You might also share bacteria in the process, and you don’t want that to happen. Sharing footwear is one of the reasons why people have a fungal infection. It’s not a serious illness and you can seek help from a medical doctor, but it’s still painful. It could even last for weeks. If you give hand-me-down footwear to another family member, it needs to be thoroughly cleaned and disinfected or else you might need fungal nail infection treatment.

Waiting until the weekends to clean 

It might be common for some families to wait until the weekends for general cleaning. It’s understandable that you’re busy during weekdays and you can’t finish all the household chores. However, you still need to do some tasks like dusting the furniture, sweeping the floor, and emptying the bins. Waiting until the weekends is unsanitary and could lead to health issues.

Scolding family members who are sick

It’s common for some families to get angry at a family member who ends up with the flu or other illness. In some cultures, it’s even an embarrassment and a sign of poor self-care. Therefore, instead of seeking medical help, some family members end up pretending they’re okay. They don’t seek any medical assistance. It’s an unfortunate practice that needs to stop right away. Always remember that if one family member is ill and has a contagious disease, everyone else could get affected.

Using alternative medicines 

Some home remedies might be effective, and they could put an end to someone’s medical woes. However, not all of them have been the subject of thorough research to validate the results. They’re also useful only if you have the right diagnosis in the first place; otherwise, alternative medicines and home remedies are a huge risk. As soon as anyone at home gets sick, they need to seek medical attention. It’s important to have the correct diagnosis and have a prescription from a licensed medical doctor. Even online doctors are okay if they have a license to do the job and the illness isn’t an emergency.

You might think that some things are okay because you already got used to them, but you might harm yourself and your family members in the process. When it comes to health, you can’t take the risk. You have to do the right thing and stop second guessing. Forget about the expenses you might incur if it means saving your life and the lives of the people you love. There are medical experts who are ready to help you if you seek help now.

 

 

Cancer is common to both humans and animals and it is complicated. It is characterized by an abnormal cell growth in any part of the body. These abnormal growths become uncontrollable and will begin to destroy tissues in the body and hinder its proper function. It does not only refer to a single condition or disease. There are different types of cancers and all of these spreads throughout the body and affects it differently. It can be terminal but some cases can be treatable; some are completely benign though. Click here to learn more about the disease.

Cancer in Dogs

Just like humans, dogs can also have cancer. 47% of canine deaths are caused by this disease. Below types are common in canines.

Skin: This is very common, but mostly benign.

Mammary gland or simply breast cancer: Females are susceptible to this type, but at an estimate, only 50% of the cases are confirmed malignant.

Neck and Head: This type is a high probability in dogs, particularly to mouth cancers and it is often malignant.

Lymphoma: This affects the lymph nodes where it grows abnormally. It can be treated aggressively but it can also spread quickly to other parts of the body.

Testicles: This is also common canine disease. Retained testicles lodged in the abdomen or between abdomen and scrotum.

Abdominal Tumors: These are usually difficult to diagnose at an early stage; usually only noticed when there is abdominal swelling is obvious and/or a noticeable weight loss.

Bone: This usually affects the large breeds and those over 7 years old. Leg bones are mostly the affected part to swelling, chronic pain, and lameness.

Treatment

Traditional treatment usually includes radiation, surgery, chemotherapy or a combination of all these. Exact type of treatment is dependent on the type of cancer and the stage it is in, but first a diagnosis has to be made by a veterinarian. The veterinarian will come up with a treatment plan after the diagnosis.

Surgeries will be done to remove a tumor whenever possible – veterinarians would favor to do this first. Chemotherapy and radiation will be done if necessary, but the extent of chemo and radiation will depend on the overall health of your pet.

Chemotherapy

If your pet is plagued with cancer, he might need to undergo chemotherapy and for most owners, this is worrisome. It has side effects that could kick in 3 to 4 days after treatment has been administered and could last to 24 to 48 hours. Although some canines can only endure a minor effect, like a little bit of lethargy, but some can be very sensitive and experience harsh side effects such as: vomiting, loss of appetite, diarrhea, dropping of white blood cells, hair loss (some breeds will only have minor hair thinning but some will be greatly affected, like Poodles, Schnauzer, and Shih tzu), skin irritations can also happen especially if chemo drugs leak during injection, and many others discussed in https://www.cancer.net/navigating-cancer-care/how-cancer-treated/chemotherapy/side-effects-chemotherapy. Although these are usually the side effects in humans, canines suffering the disease can most likely experience most of these.

The side effects vary from one to the other; it depends on the susceptibility and immune system of your pet. Veterinary chemotherapy is more palliative in design, while humans get a definitive treatment which is really intended to cure the disease. Treatment in canines is less intrusive that is why side effects may not be as tough as it is in humans, yet almost the same nature.

Can CBD help?

CBD has shown that it can manage the symptoms and side effects of treatment. It can help fight growth and spread of tumors and cancer cells.

CBD works great with inflammation and pain. It also helps with gastrointestinal symptoms and lessen incidence of nausea and vomiting. It helps gaining back appetite of the patient which can be lost due to chemotherapy.

Chemotherapy may not be as tough on pets as it is to humans, but they still have to deal with the side effects of treatment. CBD education is important for pet owners to make them understand how the substance can help their disease-stricken pets. Many research studies show that CBD can help fight the growth and spread of cancer in the body. It is an accepted therapeutic remedy for many diseases, and bodies like WHO have recognized this; however, there is no definitive conclusion yet on its role in being a “cure” to the disease. Nonetheless, many pet owners use it to treat their pets and take advantage of the benefits in slowing the growth and spread of the cells that cause the disease. Lastly, it works great in managing the side effects of chemotherapy.

 

When it comes to dieting and fitness, it’s hard to know what to believe. Everyone seems to be preaching something different, however, ketogenic, Slimming World, Weight Watchers, Atkins and so forth are simply all titles for being in a calorie deficit. It’s important to know that you really cannot out-train a bad diet, and nutrition is tantamount to maintaining wellness.

In regards to wellness and nutrition, it’s important to understand your macros. So, what is a Macro?

Fats

Macronutrients are protein, fats and carbohydrates. The term fat may be daunting, especially after how demonised the food group was in the 90s. However, it’s important to consume healthy fats as they are an essential source of fatty acids which the body is not able to create itself.

Healthy fats include nuts, avocado, oily fish, eggs and whole grains. They are necessary because they help the body to absorb vitamin A, D and C. It should be noted that foods described as fat-free should be consumed in moderation as this generally means that rather than fat, they’re instead filled with sugar.

Proteins

Protein supplements seem to be everywhere we look nowadays, with supermarket chains and pharmacies selling protein powders, bars and shakes. However, it should be known that consuming an adequate amount of protein doesn’t have to cost an arm and leg and is easily consumable by following a typical diet.

Foods high in protein include poultry, natural yoghurts, milk, nut butter, seeds, fish, legumes and tofu to name a few. Protein is essential for muscle growth and it is recommended that we consume between 1 to 1.5 grams of protein per pound of bodyweight.

Carbohydrates

Carbohydrates are perhaps the most popular food group, and the one that we all adore as sugar falls under this category. Like fat was once, carbohydrates seem to be the enemy nowadays, however, they’re vital as this is the main source of energy for the human body. Complex carbohydrates are rich in fibre, which is great for gut health and lower in sugar than they’re simple carbohydrate counterparts.

Examples of complex carbohydrates include quinoa, oats, kidney beans, fruit and vegetables and skimmed milk. Consuming the right amount of complex carbohydrates can aid weight-loss and offer increased energy levels, which means you’re able to move more. To be complex means they consist of sugar molecules that are combined, in long complex chains.

IIFYM

IIFYM is a term coined by fitness bloggers and stands for “if it fits your macros”, which essentially means following a balanced diet. It doesn’t all have to be fruit and vegetables with the odd dosage of protein, incorporate the foods you love by following the 80:20 rule – 80% natural whole foods and 20% treats. Having the odd chocolate bar or cream cake is perfectly acceptable in moderation… everybody loves to indulge and it’s important to do so occasionally to maintain a healthy relationship with food.

Getting your nutrition right can take years of practice and, while it’s important to make sure you’re not in a calorie surplus (depending on your goals of course), it’s also important to ensure that you’re eating enough. Weight Loss Retreats by Prestige Bootcamp complement a balanced diet perfectly and can take care of the fitness side of your lifestyle, while you concentrate on mastering your diet.