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Top CBD products to improve your sleep

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From betterliving.com

Today’s article is on the various ways CBD products can improve your sleep. If you’ve ever tossed and turned through the night you know how agonizing poor sleep or insomnia can be. And there are more important benefits to getting a proper night’s sleep than giving you enough energy to get through the next day at work. Lack of sleep over time can take a serious toll on your health putting you at risk for everything from increased stress, anxiety, depression, memory issues, and high blood pressure, to lowered immunity, hormone imbalances, high cholesterol, type 2 diabetes, and even weight gain. Even worse, one review of 15 studies concluded that poor sleepers have much higher rates of heart disease or stroke than those who get a solid 7 to 8 hours of sleep per night.

The evidence is in: if you want to be healthy and stay healthy, getting the sleep you need is just as important as eating right. But it doesn’t always come easy. Over the years I’ve tried lots of remedies to help me sleep better when restless nights come to haunt me. But the most effective sleep remedy I’ve found for me is CBD. All-natural with lots of options to choose from, and safe for everyday use, see why CBD might be just what you need to get better sleep.

What is CBD?

Isolated for the first time in 1940, CBD (short for cannabidiol) is one of over 100 types of compounds called cannabinoids found in the cannabis plant (Cannabis sativa), aka marijuana.

With antioxidant and anti-inflammatory properties, CBD is associated with a variety of wonderful health benefits including pain and anxiety relief. CBD has also shown evidence in studies to be an effective solution to help people get better sleep.

How does CBD work? Our bodies produce a type of neurotransmitter called endocannabinoids, which bind receptors that are part of the nervous system called the endocannabinoid system (ECS). Recently discovered and still not fully understood, the ECS is involved in a variety of body functions including immunity, appetite, pain sensitivity, and sleep quality.  As CBD molecules travel through the body, they attach to these endocannabinoid receptors in our body, which can leave us feeling calm while relieving sensations of pain.

And science is starting to catch on to CBD’s benefits for sleep. A 2019 study with 72 patients with anxiety and poor sleep, given 25 mg of CBD capsules, found that anxiety was reduced in 79 percent of participants, while sleep was improved in 66 percent within the first month.

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How Safe is CBD?

Often confused with THC, marijuana’s other well-known cannabinoid notorious for its ability to give a “high,” CBD doesn’t share any of the same psychoactive or euphoric effects. In fact, all products containing CBD are only federally legal if derived from hemp, which is the same species of plant as marijuana but contains less than 0.3 percent THC.

The World Health Organization has reported that,

“In humans, CBD exhibits no effects indicative of any abuse or dependence potential…. To date, there is no evidence of public health-related problems associated with the use of pure CBD.”

If it can give you the sleep you deserve, why not give it a try?

How Can You Take CBD For Sleep? 

Available in different strengths measured in milligrams (mg), CBD oil is one of the most popular and widely available products where CBD extract is added to an edible carrier oil such as coconut or even honey.

Now, with CBD’s growing popularity there’s a variety of unique and delicious CBD infused products including:

  • Capsules
  • Teas
  • Chocolates
  • Gummies
  • Cookie dough (yes, you read right!)
  • Shakes

There are even CBD infused body care and spa products like

  • Balms
  • Body creams
  • Bath bombs

Clinical trials studying the effects of CBD on sleep have involved doses ranging anywhere from 25 mg to 1,500 mg of CBD per day.

It’s always best to start with a low dose and gradually increase until you find what works for you. It’s also recommended that you speak with your health provider before starting any new regimen, especially if you have underlying health issues.

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What are the Best CBD Products for Sleep?

If you have trouble sleeping at night, we highly recommend that you give CBD a try. Not only can it help promote a restful night’s sleep, but CBD has additional health benefits like easing anxiety and pain.

Here are some of our favorite CBD sleep products that can help you say goodbye to tossing and turning for good:

Original Hemp – Stress GummiesTop CBD products to improve your sleep

On your quest for a restful night’s sleep, try to make your days as productive and stress free as possible.

A great way to help achieve that is with these tasty, stress gummies from Original Hemp.

Original Hemp Stress Gummies combine the power of 25mg of full spectrum hemp extract, with the proven relaxing properties of Ashwagandha and L-theanine to smooth out the day’s rough edges and help you focus. They also contain Vitamin D3 to help elevate your mood.

These soft and chewy gummies have a wonderful berry flavor that can be enjoyed any time of the day. I typically have one after breakfast and begin to feel more relaxed and focused within an hour.

Original Hemp Stress Gummies are all-natural, vegan, and contain no artificial flavors or colors. Just 25mg of the highest quality full spectrum hemp extract and beneficial, natural supplement ingredients that make you feel good from head to toe.

Toast – Fine & Raw Chocolate Supplements

Top CBD products to improve your sleep

Making sure your evenings are relaxing and stress free comes easier when you dedicate some time to have something you enjoy each day. For me, that’s a bit of chocolate.

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The Toast Fine & Raw Chunky Collection is the chocolate supplement of your dreams. Soft, rich, smooth chocolate filling is infused with Toast Full Spectrum Hemp Extract and coated in 70% dark chocolate. The chemistry of the two plants, cacao and hemp, are seriously a match made in heaven. When enjoyed together, the beneficial effects are enhanced in all sorts of magical ways.

These chocolates are made in small batches with sustainably sourced, plant-based organic ingredients. They are available in two potencies, 20MG or 100MG of Full Spectrum Hemp Extract, and both taste absolutely delicious.  They have a rich, dark chocolate flavor and a texture that is reminiscent of a truffle. I love to indulge in one after lunch with some decaf coffee.

Toast chocolates are meant to be enjoyed all at once. To experience the full effect, let it melt in your mouth to allow the cacao, CBD, CBG and all the other cannabinoids elevate you to a moment of bliss. But, there’s really no wrong way to eat these chocolates, so just pop one open and have fun!

Toast also offers high quality tinctures that are the plant in a bottle. With the simplicity of just two ingredients, their Original Full Spectrum Hemp Extract blends the benefits of CBD, CBG, CBC and other phytocompounds with Organic Virgin Fractionated Coconut Oil. The coconut oil is rich in antioxidants, vitamins, and penetrating fatty acids which make it the perfect complement to hemp’s cannabinoid profile.

Just a few drops of Toast Full Spectrum Oil before bed and you’ll rise in the morning ready to take on the day.  You can also add some Toast to any drink for the ultimate nightcap.

 

Soul CBD – CBD Capsules

Top CBD products to improve your sleep

Capsules are an easy and convenient way to enjoy the benefits of CBD, and Dream CBD Capsules from Soul are the perfect choice.

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Soul’s Dream CBD Capsules are formulated with 25mg of CBD isolate and 2.5mg of melatonin to improve the length and quality of your sleep, so you can wake up feeling refreshed and ready to seize the day. Each Soul CBD Dream Capsule also contains a variety of natural ingredients that encourage sleep and relaxation, including Valerian Extract, Passion Flower Extract, Hops Flower, Linden Flower, Skullcap Root Extract, Lemon Balm, Ginkgo Biloba Leaf Extract, Vitamin E, and more

Simply take 1 or 2 Dream Capsules about an hour before bed and let the CBD + Melatonin magic take effect. We dare you to try and stay awake!

If you prefer tinctures, Soul CBD Oil Peppermint Drops are available in 500mg and 1500mg strength. Just a few CBD drops in the evening will do, or add them directly to your favorite cup of herbal tea.

 

NanoCraft – Night Time CBD Oil for Sleep

Top CBD products to improve your sleep

This Night Time CBD Oil for Sleep formula includes the potential therapeutic benefits from a unique blend of CBN and melatonin, providing you a natural and non-psychoactive effect, preparing your mind and body for a good night’s sleep.

Nanocraft Night Formula utilizes a suite of known sleep support agents in tandem with our highly bioavailable Broad-Spectrum CBD and CBN, to assist you with flawless, continued rest. With a taste of relaxing lavender, a blend of passionflower, a touch of melatonin, and a dream of CBN, this calming blend is the perfect way to prepare your mind and body for deep, restorative sleep. With a taste of relaxing lavender, a blend of passionflower, a touch of melatonin, and a dream of CBN, this calming blend is the perfect way to prepare your mind and body for deep, restorative sleep.

 

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Pelicann – Red Velvet CannashakeTop CBD products to improve your sleep

The stress of your daily routine can be hard, especially when unexpected events throughout your day tax your energy and your body. If that stress lingers into the evening, it’s almost certain that falling to sleep will be difficult. That’s why Pelicann has developed the CannaShake, to help you get through it all. By mixing their shakes with CBD and Hemp, you can find yourself in a new state of mind to persevere during the day and relax all through the night.

Our favorite Cannashake is their yummy Red Velvet flavor, which was originally a limited edition flavor and is now on Pelicann’s product line permanently. Made from the finest quality ingredients and infused with 50mg of high quality CBD, this red velvet shake is ready to enjoy in just a few minutes with your favorite milk. It’s even loaded with crispy cookie bites and is delicious hot or cold.

Other CBD Cannashake flavors include Chai Latte, Coffee, Cookies & Cream, Salted Caramel, and more.

Each CBD Cannashake package is prepared with a single serving so you don’t have to worry about messy measuring cups or clean up. It’s small enough to mix in a cup, so you can take it on the go wherever you travel!

 

Vida Optima – Dream CollectionTop CBD products to improve your sleep

Whether you prefer CBD tinctures or gummies, Vida Optima has you covered with a line of products devoted to providing you with a more restful night’s sleep.

The Dream collection from Vida Optima focuses on improving sleep cycles by harnessing the power of CBN (Cannabinol) and CBD (Cannabidiol).  CBN’s calming and sedating effects can help relax the body and mind for a restful night’s sleep.

Each bottle contains 150mg of CBN and 750mg of CBD. When CBN and CBD are paired together, an enhanced ‘entourage effect’ occurs, making these products a natural alternative to help improve sleep, relief, and relaxation.

Vida Optima CBD + CBN Dream Tinctures come in Natural and Tangerine flavors. They‘re designed for sublingual absorption (taken under the tongue) to encourage boosted bioavailability and faster-acting effects than edibles. I like to take them 20-30 minutes before bed.

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Vida Optima CBD + CBN Dream Gummies give you all the wellness benefits of a full-plant extraction, but with the added benefit of CBN in one convenient, delicious chew. They’re also enriched with vitamins B12 and D3 for optimized wellness support. Everything you need for a restful sleep is in this delicious nighttime gummy! Enjoy these about an hour before bed and you will kiss your sleepless nights goodbye.

Danke Super – Body CreamTop CBD products to improve your sleep

Having an evening skincare routine is a great way to help you feel relaxed before going to sleep.

DankeSuper’s Body Cream is a powerful, multi-plant blend enriched with full spectrum CBD hemp extract to balance a broad range of stressful skin issues. Meticulously clean and thoughtfully formulated, each bottle is packed with potent botanicals to hydrate, balance, and restore, such as:

Whole Hemp CBD Extract: Balances, calms, and restores

Sunflower Oil: Nourishing, firming, and elasticity-enhancing agent

Jojoba & Avocado Seed Oil: Healing, moisturizing, and nourishing with Omega 3 & 6 for a regenerative effect.

Shea Butter: Nature’s ultimate restorative agent that’s uniquely rich in anti-oxidants, phytosterols, and flavonoids. Superior anti-aging effect.

Bisabol: Derived from Roman Chamomile to heal and soothe the skin.

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DankeSuper’s Body Cream also contains stabilized vitamins A, C, and E for collagen enhancing, elasticity improving, and anti-oxidatives to further help heal dry skin.

Adding DankeSuper’s Body Cream to your evening skincare routine will help wake up feeling refreshed with renewed, moisturized skin.

 

Epic Nutra – CBD Softgels

Top CBD products to improve your sleep

Looking for relief that’s quick and convenient? Softgels are packed with CBD to help you sleep all through the night.

Epic Nutra brings you the easiest way of taking your daily dose of CBD through their top-tier Broad Spectrum CBD Softgels. Each capsule is enriched with 25mg of Broad Spectrum CBD hemp oil, giving you a 100% THC-free product! Every bottle contains 30 capsules that are packed with CBD’s unique properties to help you get right to sleep.

Binoid CBD Water-Soluble Drops

Top CBD products to improve your sleep

We’ve all tried Sleepy Time tea, but why not kick it up a notch with water soluble CBD drops?

Enjoy the taste of our refreshing Peppermint CBD Water-Soluble Drops. Crafted with premium broad spectrum CBD, paired with 100% organic and pure peppermint essential oil – this Binoid Drop is the ultimate experience of CBD, flavor, and versatility. Binoid’s drops are created without oil, making them a healthier and cleaner option than traditional CBD oils. Made to mix with any detox juice, tea, coffee or water, these drops are vegan, gluten-free, kosher, and THC-free.

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The Alchemist’s Kitchen – Plant Alchemy Unwind CBD Bath BombTop CBD products to improve your sleep

Before heading to bed, a nice CBD bath can help you wind down and soothe your mind and body.

This Plant Alchemy CBD Unwind Bath Bomb is your remedy for a long day at the office or a hard workout. Simply fill up a bathtub with hot water, drop in one 50mg Bath Bomb, and soak up its healing wonders and relaxing lavender scent. Want to feel a little more luxurious? Try lighting some candles and turning on a chill playlist for ultimate bedtime bliss.

Petly – CBD Dog Treats

Top CBD products to improve your sleep

Is your four-legged family member also having issues with sleep? CBD treats can be great to help your pup catch some Z’s.

Petly has just the thing, for dogs of all sizes, to help ease that anxiety. These Grain Free, Soy Free, Corn Free, 3rd-party lab tested treats contain Water Soluble Broad Spectrum CBD, rather than CBD oil, so they’re 5-10 times more bioavailable. Petly’s mission is to help our beloved companions live the happiest, healthiest lives possible. This is why they only offer all-natural certified THC FREE hemp CBD products. These proprietary veterinarian-formulated soft chews are carefully crafted ensuring every ingredient is of the highest quality, and always free of preservatives and pesticides. The tantalizing CBD treats not only host a wealth of health benefits, but will have your pup begging for more.

Remedy Plus – Pain Relief Balm

Top CBD products to improve your sleep

Sometimes it’s not just stress and anxiety that prevents us from having a restful night’s sleep. Pain can be a factor as well. Did you know that pain impacts 1 in 10 Americans? Sometimes it can last for months at a time!

Remedy Plus Pain Relief Balm was designed with pain relief for the multi-generational family in mind. The natural healing power of CBD provides a holistic alternative to over-the-counter pharmaceuticals and works in harmony with our body’s receptors. Plus, it’s safe for the entire family. Infused with eucalyptus, peppermint, and tea tree essential oils, Remedy Plus’ Pain Relief Balm is available in 500mg and 1000mg strength.

Before bedtime or during the day, simply apply Remedy Plus Pain Relief Balm directly to the skin where you’re experiencing pain and discomfort.

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 Budzy Box- Subscription Box

Top CBD products to improve your sleepFor the ladies out there, once you give any of these relaxing CBD products in this list a try, we’re confident you’ll be feeling great and looking to try more.  And, Budzy is the perfect solution to explore!

Budzy is a lifestyle, not just another subscription box.

Budzy’s monthly subscription box elevates the CBD experience with its ever-changing curation of premium products from food to fashion to lifestyle. Budzy also dispenses knowledge with each box, empowering women through cannabidiol education to break down stereotypes and embrace a life infused with CBD.

The Budzy box features world-class CBD- infused products: calming wearable patches, chocolates that fight anxiety, nourishing facial masks, feel-good teas, healthful treats, soothing balms, must-have novelties, and much more. All conveniently delivered to your door!

Budzy even offers Sweet Dreams Sleep Kit that includes:

  • Budzy Pouch
  • Budzy Satin Eye Mask
  • Rose Quartz Gua Sha Face Massager
  • Crappy’s Power Down Tablets
  • Greater Goods Evening Chocolate Bar
  • Brothers Apothecary Golden Dream Tea(3pk)
  • Brother’s Apothecary Honey(3pk)
  • Make & Mary Calm Inhaler
  • Budzy Sleepy Vibes Playlist
  • The Good Patch (Be Calm)

 

Empress Teas – Morning & Evening BundleTop CBD products to improve your sleep

An important part of getting better sleep is having a relaxing night time ritual. For many people, a soothing cup of herbal tea is an ideal way to unwind before bed.  And what better way to complement that tea than with a relaxing serving of CBD?

Founded in Los Angeles, Empress Teas harmoniously blends the healing power of plants, botanicals, and flowers to create the perfect cup of tea.

Evening Ritual Blend is crafted by Empress Teas and made with the finest Egyptian Chamomile flowers, creating a wonderful flavor and calming experience. This tea is perfect for easing into the night and slipping off into a peaceful slumber.

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I enjoyed Empress Teas Evening Ritual Blend about an hour before bed and slept soundly through the night. The mellow flavor of the chamomile combined with 15mg of CBD isolate is truly relaxing. I felt the calming effects of this tea in about 40 minutes and was ready for bed shortly after.

Empress Teas also offers a Morning Ritual Blend. This tea is a bright and beautiful blend of lemongrass, green tea, rooibos, and lemon verbena designed to wake up your senses as well as your mind. Morning Ritual Blend contains a medium amount of caffeine and 15mg of CBD isolate.

 

GoodBites – Raw Cookie DoughTop CBD products to improve your sleep

When you snack better, you feel better. And when you feel better, you sleep better too!

GoodBites Cookie Dough is the ultimate guilt free snack. Each of these delicious bites is infused with CBD from organic hemp and come in 10mg and 25mg strength. Delicious and clean, they are crisp on the outside, and moist and chewy on the inside. They’re a fresh take on wellness snacking.

With GoodBites Cookie Dough you’ll enjoy the benefit of plant-based wellness. Handcrafted with organic, nutrient-dense ingredients, each bite is enhanced with carefully sourced, pure CBD oil to give you a snacking experience like no other. These raw, organic CBD bites are non-psychoactive, and each bite contains the highest quality, organic CBD available. Accurate dosing has never been so easy and delicious. It’s superfood with a little something extra.

Cookie Dough is my favorite snack and I love to have one of these after dinner with some tea. But, you can pop one any time you crave a bite of goodness.

Treat yourself daily to balance your mood, sleep more soundly, and let stress fade away.

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ENTERTAINMENT

Wendy Williams’ Brother Speaks Out On Dementia Rumors

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The Wendy Williams Show returned on Oct. 18 but without the show’s star due to her ongoing health issues. There are now reports the longtime talk show host is suffering from early signs of dementia. Williams’ brother, Tommy, is speaking out.

Tommy exclusively told The Sun, “We haven’t had any alerts like that and I haven’t seen anything like that or have had conversations with her that would lead me to believe that. We routinely go up and check on Wendy even though we’re all down here in Florida.”

She continued,  “I try to make it up there and my dad speaks with Wendy frequently. So no, we don’t have any concerns concerning her mental state. It’s all physical.”

There are reports that the talk show host is confined to a wheelchair, which Tommy didn’t address.

He also added, “I am trying to find out if she’s coming down for Thanksgiving. I mean, she’s normal like that.”

 

The Wendy Williams Show was originally set to return Sept. 20 but was pushed back to October 4. The new season eventually premiered on Oct. 18 without Williams. Guest host have included Bevy SmithLeah Remini and Sherri Shepherd.

TMZ reported Williams, 57, was voluntarily admitted to a New York City hospital on Sept. 14 for a psych evaluation. The outlet also reported she tested positive for the coronavirus, but she was vaccinated and asymptomatic. However, she has now tested negative for COVID-19 and has been released from the hospital.

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On Nov. 8, Williams gave an update on Instagram, writing, “HOW YOU DOIN’? I MISS YOU ALL! As everyone knows, my health has been a hot topic. I’m making progress, but it’s just one of those things that’s taking longer than we expected.”

 

She continued, “I’m a woman of a certain age, and I know enough to listen to my doctors and will return to my purple chair as soon as we all agree I’m ready. I want to thank all of my staff and our guest hosts for stepping up and stepping in while I can’t be there.”

She also wrote “doing everything… to get back to work.”

“But right now Wendy has to focus on Wendy. I love you for watching,” she added.

It remains unknown when Wendy Williams will return to her talk show.

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HEALTH

What is The Best and Worst Sleeping Position?

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Original Article by sleepreports.com

Chances are, you’ve never really given your sleeping position much thought. You may even be wondering if it makes any difference at all to your overall wellbeing.

After all, most of us have been sleeping in the same position since childhood, and it’s probably a deeply ingrained habit that comes to us as naturally as breathing. On the other hand, if you’re frequently waking up feeling tired, achey or poorly rested, you may have questioned whether your sleeping position has a part to play.

You may be surprised to learn that your sleeping position has the power to either positively or negatively affect your sleep, and your overall health. If you always wake up feeling rested and pain-free, then chances are you are already sleeping in the right position for you.

However, if you’re one of the many people who wakes up feeling less than fantastic, your sleeping position is something you may well wish to evaluate. This leads us to an important question: what are the best, and worst, positions to sleep in? We’ve created an article to answer just that, so read on to discover how to make your sleeping position work for you and your health.

What Makes A Good Sleeping Position?

What is The Best and Worst Sleeping Position? (Important Rules)As unique individuals, there is not one ‘magic position’ that will work for every person. This depends on you, your health, and what feels comfortable to you personally. However, there are a few key ingredients to a great sleeping position.

1. It Feels Comfortable.

If you want to wake up feeling refreshed in the morning, being able to relax at night is a must. The number one factor in determining a good sleeping position is that it feels comfy and cosy, allowing you to nod off quickly and stay asleep through the night.

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2. It Allows Good Airflow And Circulation.

When you’re asleep, it’s vital that you can breathe deeply and properly, and that blood flow to all parts of your body is unrestricted. There are some positions that facilitate this better than others.

3. Your Neck And Spine Is In Alignment.

In order to avoid pain and discomfort, it’s vital that our spine is in healthy alignment. Many of us are familiar with the achey feeling that comes with sleeping in an awkward position. If you’re waking up suffering from discomfort in your neck or back, this could be a sign that it’s time to reevaluate your sleeping position.

4. Your Joints Are Properly Supported.

A decent sleeping position is one that puts no undue pressure on your joints and supports your body. As you will know if you have read any of our content on mattresses, this partly comes down to your bed. However, your sleeping position also has a part to play in properly supporting your joints.

What Position Should I Be Sleeping In?

What is The Best and Worst Sleeping Position? (Important Rules)As we mentioned above, there is no one perfect position that will work for everyone. Many factors affect which sleeping position, including your weight and any health conditions. When you’re thinking about what position you should be sleeping in, you should know about the three main positions and their advantages and drawbacks.

Side Sleeping

If you sleep on your side, then you are like the majority of people. Most people find that nodding off on their side is the easiest way to fall asleep. But is it the best position?

There are several key advantages to sleeping on your side. Firstly, it allows good airflow and deep breathing throughout the night. This means that you consistently get the oxygen that you need all night long.

Also, the blood flow to your organs is unrestricted in this position, making it a healthy choice. Your spine and neck are also likely to be in a healthy alignment, leading to reduced neck and back problems.

However, a major drawback of side sleeping is that it can put pressure on some of your joints. These pressure points can become sore over time, especially if you suffer from a preexisting joint complaint.

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Top Tips For Side Sleepers:

If you choose to sleep on your side, you may be wondering if there is anything you can do to improve your position. This is especially likely if you wake up in the morning feeling achey. Here are our handy hints to make your position more healthy.

  • 1. Select a softer mattress. A medium/soft to medium mattress is ideal for side sleepers, as it conforms to the contours of the body, removing pressure on your joints and reducing pain.
  • 2. Consider memory foam. This is particularly useful if you suffer from aches and pains. The special memory foam material hugs your individual shape, reliving pressure and supporting your pressure points.
  • 3. Place a pillow between your knees. If you find yourself waking up with discomfort in your neck and back, this is the tip for you. A pillow between your knees encourages your spine into a more healthy alignment, supporting your neck, back and all of your joints.

Back Sleeping

If you sleep on your back, congratulations! This is an excellent position to sleep in for many aspects of your health. Although few of us choose to sleep on our backs, it is worth considering if you are often waking up in the mornings feeling sore and uncomfortable. Back sleeping allows good airflow, and unrestricted circulation to all parts of your body.

Furthermore, it encourages your spine into a naturally healthy alignment and reduces pressure on your joints. Interestingly, some people even claim that this position reduces wrinkles, as your face isn’t scrunched up against a pillow all night!

However, if you are a snorer or suffer from sleep apnea, this position is not the best one for you. As your head is positioned above your chest when you sleep on your back, which can make your symptoms worse.

Top Tips For Back Sleepers:

So you are already a back sleeper or are considering making the switch. Perhaps you’re wondering whether you can do anything to make this position even better. Here are our recommendations for those who prefer back sleeping.

  • 1. Think carefully about your mattress firmness. If you sleep on your back, a medium/firm to firm mattress is likely to suit you best, as it provides excellent support to your joints and encourages good alignment.
  • 2. Consider a pocket sprung mattress. Because they are constructed with lots of individual springs, pocket sprung mattresses will spread your weight evenly and reduce any strain on your pressure points.
  • 3. Sleep with one thick pillow. If you place it directly under your head, it will give your neck the ideal amount of support, reducing any pain or stiffness in that area.

Front Sleeping- The Worst Position

If you sleep on your front, we really recommend that you consider switching to a different position. Although sleeping on your front can feel comfy and snuggly, there are several major drawbacks to this position.

Firstly, your neck and spine are forced into an awkward position, which can lead to aches and pains in the morning, and exacerbate any existing joint problems. Secondly, this position does not allow for the best possible airflow during the night. Finally, your organs are constricted, reducing blood flow.

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Top Tips For Front Sleepers:

As we explained above, we strongly suggest that you try not to sleep on your stomach. However, if you really can’t get to sleep any other way, there are some tips you can follow to improve this position. Here are our recommendations.

  • 1. Instead of placing your pillow under your head as usual, try propping it beneath your hips instead. This will help you to achieve a more natural spinal alignment, which should go some way to reducing those niggling aches and pains in the morning.
  • 2. Select a firm mattress. As this position is not very supportive, a firm mattress will help to give your spine and joints a much-needed helping hand.
  • 3. Opt for pocket sprung. Like back sleepers, a pocket sprung mattress could be the perfect choice for you. The individual springs will spread your weight across your mattress, reducing pressure on your pressure points and supporting your neck and back.

I Snore! Which Position Should I Sleep In?

If you snore, it’s likely that you (and your partner) would be glad to find a sleeping position that eases it. Therefore, we suggest that sleeping on your side is the best position for you. This allows the best possible airflow to help with your snoring. Front sleeping is strongly discouraged, as maximum airflow is not possible in this position.

In addition, sleeping on your back is likely to make your snoring worse, as your head is propped up higher than your chest. Finally, if your snoring is caused by sleep apnea, it is even more important that you try to sleep on your side. Consult your doctor if you have any concerns about your sleeping position and sleep apnea.

What’s The Best Position For People With Joint Problems?

If you suffer from a painful joint condition like arthritis, you’ll be pleased to know that sleeping in the right position can help. For people with painful joints, we recommend sleeping on your back. This position will encourage your neck and spine into the ideal alignment, reducing soreness in the morning. Also, back sleeping reduces pressure on your joints, keeping those achey pressure points free from unnecessary strain.

In conclusion

Now that you’ve read our handy guide, you’ll be aware that sleeping on your front is less than ideal. For many of us, sleeping on our backs may actually be the optimum position for a good night’s sleep and reduced pain and soreness in the morning.

However, bear in mind that sleeping positions are highly individual, and you should make your decision based on all the factors mentioned above. Hopefully, you are now able to select a sleeping position that will help you reap maximum benefit from your nightly slumber. Sweet dreams!

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FOOD & CUISINE

8 Best Foods to Help You Gain Weight Healthily

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So much nutrition and diet advice is aimed at losing weight, but if you’re too thin, you may be at a loss on how to gain weight. Instead of trying to gorge yourself with masses of sweet, rich, or fatty foods, choose high-calorie foods that provide energy and build muscle mass without all of the unhealthy fats that can cause you harm.

How to Get Started

The weight gain equation is pretty simple: consume more calories than you burn. If you have a high metabolism or exercise vigorously, you may be placing yourself at a calorie deficit if don’t eat to meet to your need.

If you don’t have a clue how many calories you burn per day, use an online calorie calculator to figure that out. Next, build a diet plan that exceeds that value.

The 3,500 calorie per pound rule has been used to set up diets. Based on the rule, is believed that reducing 500 calories per day is thought to result in a pound of fat loss or gain each week. But it’s not clear how accurate the 3500 calorie per pound rule actually is or how well it will work for setting up a weight-gaining diet.2

Adding roughly 500 calories each and every day—ideally with energy-dense foods and snacks—should give you the extra calories you need to increase your weight.

To make the plan work, eat smaller, more frequent meals throughout the day and use toppings (gravies, chopped nuts, ranch dressing) to add calories without bulk. To get your weight gain strategy started, here are eight nutritious, high-calorie (but still healthy) foods to add to your list:

1

 

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Bagels

Bagel
Verywell / Alexandra Shytsman

Bread and cereals, in general, are good sources of complex carbohydrates, such as starches and fiber that provide energy for your body. These are the types of carbs that are metabolized a little more slowly than simple carbs (like sugar).3

 

Bagels just happen to be extra calorie-dense. While one slice of white bread has about 70 calories, one small bagel has over 180 calories. Extra-large coffee shop bagels can have well in excess of 300 calories.4

Top your bagel with some nut butter (about 190 calories) and fruit spread (about 50 calories) and you’ll have yourself a tasty, energy-packed mid-morning snack that totals 420–540 calories.

Keep in mind that peanut butter is just one nut butter to try. You can experiment with other types of nut butter including almond butter or cashew butter. You can also try seed butters such as tahini or sunflower seed butter.

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Pasta

Spaghetti
Verywell / Alexandra Shytsman

Pasta is another calorie-dense source of carbs that provides an ideal base for any number of meals. Simply add the sauce and you’re ready to go.

Two cups of cooked spaghetti has almost 400 calories. A cup of bolognese sauce adds no less than 160 calories. Sprinkle two tablespoons of parmesan cheese on top for another 45 calories, and you’ll find yourself with no less than 600 calories in one meal.

 

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Dried Fruit

Dried fruit
Verywell / Alexandra Shytsman

Give yourself a quick calorie boost by eating a handful or two of dried fruit. They have less volume than their fresh counterparts, so you can eat more in one go without feeling stuffed.

For example, one cup of raisins has around 400 calories compared to a full cup of fresh grapes, which has about 60 calories.4 Raisins are probably the most popular dried fruit, but you can also try dried berries, apricots, apples, cranberries, and even tropical fruits.

4

 

Healthy Oils

Olive oil
Verywell / Alexandra Shytsman

Adding extra fat to your food is an easy way to add calories, but you want to be sure to choose the fats and oils that are good for you.

Olive oil is rich in healthy monounsaturated fats and can add calories and flavor to pasta, bread, or vegetables. Canola oil is a great source of omega-3 (alpha-linolenic acid or ALA) and monounsaturated fats, making it a terrific, all-purpose cooking oil.5 Walnut and grape seed oils are lighter in flavor and perfect for dressing salads.

5

Avocados

Avocados are rich in monounsaturated fatty acids. plus they have vitamin K, potassium, and fiber. One avocado has more than 200 calories, so it’s a good way to add extra calories without sacrificing nutrition.4 Add avocado slices to your sandwiches or make guacamole to serve with baked tortilla chips. You can also add guacamole to soft shell tacos or burritos.

You might also want to try adding avocado to your favorite smoothie recipe. The mild flavor mixes well with ingredients like berries or chocolate.

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Nuts and Seeds

Sunflower seeds
Verywell / Alexandra Shytsman

Nuts and seeds contain polyunsaturated fats that add healthy calories to your diet. Brazil nuts, almonds, walnuts, pecans, cashews, sunflower seeds, flax seeds, and pumpkin seeds are all good for you.5 Eat roasted nuts and seeds by the handful or sprinkled chopped nuts on top of ice cream, yogurt, or salads.

If you’re not keen about snacking on nuts, you can pack in extra calories with nut butter. One tablespoon of peanut butter, for example, has about 100 calories.4

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Granola

Granola
Verywell / Alexandra Shytsman

Make your own granola with any combination of dry whole-grain cereals, nuts, seeds, and dried fruits. Store your granola in an airtight container and serve it for breakfast. Pack some granola into small plastic containers that you can take with you on a busy day. For more flavor and calories, add dark chocolate chunks or peanut butter chips.

By having granola always on hand, you can constantly nibble and get your calories throughout the day rather than indulging in big meals.

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Protein Bars

Organic Muesli Bars
Tyler Finck www.sursly.com / Getty Images

You can increase both your calories and protein intake with protein bars. Protein is especially important because it is what your body needs to build lean muscle.

You can often find high-calorie protein bars in drugstores with a fitness supplements section. While some people prefer protein shakes to protein bars, the former tends to make you fuller faster since it tends to be extra-rich in whey.

Don’t make the mistake of using protein bars as a replacement for meals. You will not get enough calories if you do. Instead, pack them in your purse, desk, or laptop bag so that they are always on hand for a midday snack.

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AFRICA

Health Benefits of Palm Wine

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Palm wine might be known as a tropical local alcoholic drink that has a sweet taste when freshly tapped and is enjoyed by as many that loved it either when sweet or sour, thus refreshing them all the time but it is really more than that!.

In as much as it does all of the above, most people still fail to understand that palm wine contains rich nutrients that provide the body with lots of amazing benefits which are discussed below.

Health Benefits of Palm Wine

Here are surprising health benefits of Palm wine you may not know

  1. Improves Eye Vision

This is one of the primary functions of palm-wine which many people are aware of but may not really know what nutrients actually do the work. The presence of the vitamins in palm wine such as vitamin C and B’s have a vital role which they play in improving eye vision.

While vitamin C helps in building the connective tissues of the body and the blood vessels of the eye preventing related eye problems like cataracts, macular degeneration, etc.,  Vitamin B1 and B12 help in solving vascular-related issues that concern the retina which could result in chronic inflammation and more.

Generally, vitamins help in keeping the eye healthy and reduces the chances of getting eye problems as much as possible.

Potassium also helps in keeping the eye healthy and moist as its deficiency can cause eye twitches or eye muscle spams as a result of eye dryness caused by the lack of potassium.

This benefits can’t be gotten from any other alcoholic beverage even those that promise it does, and this could be the sole reason people who live in the villages, especially our grandparents, tend to have better eyesight due to their intake of palm-wine which seems to be their top alcoholic drink.

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  1. Build the Body’s Structure

Protein is an essential nutrient which the body cannot do without, and palm wine contains lots of amino acids whose main function is to act as the building block of the macro-nutrient – Protein.

Thus, it helps in building and improving the body cells and as well help to store nutrients in the body which is vital for the functions of the body’s organ. It also plays a major role in the repairing of the body’s tissues, structures of the bones and muscles.

  1. Improves Hair and Skin

Palm wine does more than is expected of it, it contains nutrients that help in nourishing the skin, the hair and even the nails (fingers and toes alike), such as the vitamins, zinc, magnesium, and others which plays a very important role in the improvement.

It also helps in the promotion of new body cells by removing the dead cells in the body and replacing it, thereby giving the skin a soft, smooth and better appearance.

Health Benefits of Palm Wine

  1. Used to Treat Skin Rashes

In most places, palm wine can be used externally in the treatment of skin conditions such as rashes, eczema, etc., especially in small children. It is done by rubbing the affected areas with un-adultered palm wine, its content of vitamins will help soothe the skin and relieve such skin issues.

  1. Increases Breast Milk

This is one of the functions of palm wine in the body that most people especially those in the villages are aware of. Though it is widely believed that taking of palm wine help increase breast milk in lactating mothers but scientifically, it hasn’t be proven.

But still, that doesn’t make the saying all wrong as most of the diseases and cure for the treatment of various health conditions are from naturally occurring plants and vegetations which our forefathers have practically been using.

Palm wine has long served as the main beverage for lactating mothers in many African countries like Nigeria, Cameroon, etc., where it is mostly cultivated and can be easily gotten, and have been locally proven to help mothers whose breast milk are low by increasing the flow for adequate breastfeeding.

 

  1. Improves Heart Health

Its potassium content makes it a good source of drink to help combat various related cardiovascular diseases. Potassium is good for the body and helps it function better, and the expected level in the body is between 3.5 and 5 mmol/L.

It helps the nerves and muscles to function well and as such helps in normalizing the rate at which the heart beats and well helps in reducing or lowering the blood pressure.

Palmwine should be taken in moderation to provide the heart and the entire body with the potassium it needs as either too much (hyperkalemia) or low (hypokalemia) content of potassium in the body can cause irregular heartbeats which can lead to serious and deadly health problems.

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  1. Fights Cancer

Food rich in antioxidant properties is known to help in reducing cancer risk, as they help prevent oxidation processes in the body which could cause some chemical reactions in the body thereby leading to damages of vital organs and cells, ulcer, inflammation, etc.

Palm wine contains antioxidants that help prevent free radicals from damaging the cells in the body and fight cancer. An example of such antioxidants in palm wine is vitamin B2 (Riboflavin).

Nutritional Values of Palm Wine

It may not be surprising to say that palm wine contains sugar, bacteria and yeast (which causes fermentation), but it is surprising when nutrients like protein, carbohydrates, vitamin C, Amino acids, potassium, magnesium, zinc, iron, vitamin B’s are mentioned but it surely contains them all and even more yet to be proven.

Where Palm Wine can be found!

Palm wine is a common traditional alcoholic drink in tropical areas due to the favorable climate and is widely cultivated in West and Central Africa like Nigeria, the Caribbeans and Asia, and even some parts of South America.

In Nigeria, it is mainly found in tropical regions such as the Southeast, South-west, and South-south, and their favorable climate and weather condition is suitable for its growth in such areas.

Kinds of Palm Wine

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Most people may not know that palm wine comes in various tastes and flavors, especially as a result of geographical areas which can be attributed to many factors like soil type, climate condition, and others.

Majorly, the Nigerian palm wine is gotten from the oil palm tree and Raffia palm by palm wine tappers, but in various Africa countries and other areas where it is found, there could be other different types of palm.

  1. Palm wine from the oil palm tree is called “nkwu enu” in Igbo, “emu” in Yoruba.
  2. Another kind of palm known as “iti” is common in Anambra state and involving the tapping of palm wine from the stem of the oil palm tree, it is also known as Stem tapping.
  3. Raffia palm wine is tapped from the raffia tree and is known as “Ngwo” in Igbo, “Ukot” in Efik and “Ogoro” in Yoruba.
  4. Another type of palm wine is gotten from felling the palm tree and is known as “down-wine”, it is common inGhanaand in some parts of Cross River like Boki LGA but abolished by the government as it discourages forestation.

In some countries of the world, it is known with different names such as “Mbu” in Cameroon, “Ukwu or Ngwo” in Igbo (Nigeria),” Doka” in Ghana, “Panam culloo” in China, “Emu” in Yoruba (Nigeria), “Lambanog” in the Philippines, and more.

Side Effects

In as much as palm wine is vital for our health, and is being recommended by many because of its nutritional benefits, yet it should not be taken in excess especially when it has undergone fermentation.

As it can result in hypertension, neurological problems and can as well lead to failure of the body’s vital organs such as the liver and kidney, the alcohol content in fermented palm wine is 2 or 3 times more than that in other alcoholic drinks which gives the liver work overload while trying to detoxify the system.

Many local gins can be produced from palm wine too depending on the duration of the fermentation process which still has adverse reactions to the body when taken in excess.

Conclusion

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Palm wine is more than just a refreshing drink and is rich in minerals and vitamins that help to provide the body with the necessary nutrients which prevent deficiencies and improves the hair, skin, fight cancer, improve vision and promote heart health.

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