Traveling is an excellent way to unwind and discover new places and cultures. However, it comes with a few challenges, like budgeting, packing, and finding a suitable hotel. Even though you might face unpredicted difficulties, you can make the most of your holiday if you plan things properly. Here are some common travel mistakes to avoid, whether you’re a nomadic explorer or a first-time traveler heading to an adventurous location. Packing too many things Don’t use a heavy suitcase when packing your stuff for the vacation. A heavy suitcase will put you under unnecessary stress and drain your energy. Even worse, you might develop a sore back by the end of the trip because of carrying that heavy load all along. Instead, use a bag with a lightweight material, and ensure it isn’t larger than necessary. Start with a carry-on bag and select the items you need. When making a list of your stuff, narrow your selections to the bare necessities. Also, keep your travel outfits neutral so that anything can be mixed and matched. This way, your clothes can be used for multiple activities, and you’ll have to pack only a few items. If you carry too many outfits, your hotel room will become messy, not to mention there will be way too much laundry waiting for you after the trip. Not buying enough local currency at the airport If traveling to another country, you’ll need their local currency to buy food, pay for transport, book hotels, or shop. So, after reaching the airport, change your native currency into the local currency. If you’re caught in a situation where you don’t have the local currency, you’ll have to use your credit card to pay the bills. This can become an expensive affair due to the high conversion rates. Also, many places, like small shops or local markets, may not accept credit cards.

About 80% of women worldwide suffer from menstrual cramps, also known as dysmenorrhea. Women can have period pain right from their teens and continue till menopause. However, in around 5 to 10% of women, menstrual cramps are painful enough to disrupt their daily lives. These cramping pains are intense throbbing sensations in the lower abdomen experienced during the menstrual period. This pain can radiate to the thighs and the lower back as well.  The menstrual pain begins 1 to 3 days before the period starts, peaks on the second day of the menstrual cycle, and usually subsides after the third day. Some women may also have headaches, nausea, loose stools, dizziness, and painful menstruation. How to deal with menstrual cramps? If the cramps are mild or moderately painful, certain home remedies can help relieve the pain. However, if it is debilitating and disrupts your daily life, you may need to see a doctor. For pain that is not too severe,  there are some home remedies that you can try. They include: Hot water bags Hot water bags or compresses applied to the lower back and abdomen can help soothe the period pain Exercise Some studies suggest that light exercises like yoga and mild cardio can reduce period cramps. Massage Massaging the abdomen and back gently can help lessen the ache. In addition to home remedies, some foods can also help alleviate menstrual cramps. Cruciferous and leafy vegetables Cruciferous vegetables are from the plant genus Brassica, and they include kale, watercress, collard greens, brussels sprouts, cabbage, cauliflower, broccoli, arugula, etc. They are nutrient-rich and contain calcium, magnesium, fiber, carotenoids, folate, and vitamins E, C, and K. They help relieve period pain and have an anti-inflammatory effect on the body. Dark green leafy vegetables like spinach, mustard greens, lettuce, micro greens, etc., contain iron and help combat body pain, dizziness, and fatigue.

Psoriasis is a chronic autoimmune skin condition that affects approximately 2 to 3% of the world’s population. The symptoms of psoriasis include dry, cracked skin, colored patchy rashes, scaling spots, and itching or burning sensation. There is no cure for this condition, and all the treatments for psoriasis aim to improve the symptoms. Patients need to stick to a proper nutritional regime that includes eatables that help manage the symptoms and excludes the foods that can worsen the condition. 6 foods that can help manage psoriasis Fruits and vegetables Fruits and vegetables are rich in antioxidants. They protect a person’s body cells from the effects of free radicals. They contain lots of vitamins and minerals that help keep inflammation down. Foods like berries, grapes, tart cherries, broccoli, cauliflower, etc. are beneficial for managing psoriasis flare-up. Fatty fish Since fish like tuna, lake trout, cod, mackerel, and sardines are rich sources of omega-3, they can be consumed to keep psoriasis in check. However, it is seen that the intake of omega-3 is linked to a decrease in inflammatory substances and overall inflammation. Heart-healthy oils Consume olive oil and coconut oil, which are considered heart-healthy oils is considered healthy for managing the condition. Just like fatty fish, these oils also contain anti-inflammatory fatty acids. Therefore, one should focus on the category of oils that have a higher ratio of omega-3 to omega-6 fatty acids to reduce the symptoms of psoriasis. Green leafy vegetables Green leafy vegetables are low in calories and high in fiber. They are loaded with antioxidants, so they protect one’s cells against inflammation. This way, they may help with psoriasis symptoms. Whole grains Another food item that can be consumed to ease inflammation is whole grains. They are rich in fiber and can help in relieving psoriasis symptoms. Whole-grain cereals, bread, brown rice, and brown pasta are good options for regular consumption.

People with arthritis may suffer from a range of diseases or pains in the joints of their bodies. The pain caused by the condition can also be debilitating, which may force most individuals to refrain from carrying out indoor or outdoor tasks. Besides the treatments, one can eat certain foods that may help manage or improve the symptoms of arthritis. They can also blend these nutritious options to create healthy smoothies and make their meal enjoyable. Turmeric-infused smoothie Turmeric is traditionally used in several foods to manage health conditions. As for arthritis, the spice contains a substance known as curcumin that may help curb the effects of osteoarthritis and rheumatoid arthritis, including pain and inflammation in the joints. To make a turmeric-infused smoothie, one will need a handful of kale or spinach, ½ cup of frozen pineapple chunks, one teaspoon of turmeric, and a quarter spoonful of ginger. They need to blend these ingredients with a pinch of black pepper, a spoon of chia seeds, and one cup of low-fat milk or almond milk. Pineapple smoothie An individual with arthritis may benefit from eating pineapples because of their pain-reducing enzymes like bromelain. All one requires to turn the fruit into a healthy smoothie are two celery ribs, the head of romaine lettuce, some coriander, a thumb-sized piece of ginger, and half a pineapple. The individual must pulse the ingredients in a blender and gradually top it with water until it achieves a consistency of their liking. Drinking a pineapple-based smoothie may help tackle the symptoms of arthritis, including pain and inflammation. Blueberry kale smoothie While kale contains healthy properties to manage the symptoms of arthritis, not everyone might enjoy eating the leafy green during meals. So to help make the dish more interesting, one could combine it with blueberries to create a healthy and delicious smoothie.

Decluttering your home can be challenging, especially if you have many items you wish to get rid of. It’s easy to become overwhelmed and make errors that obstruct or even make the decluttering process more difficult. Also, one of people’s biggest mistakes while decluttering is improperly using trash bags. Moreover, procrastinating on this chore can also create unnecessary stress and clutter. Here are the five most common decluttering mistakes you should steer clear of: Starting with irrational expectations and neglecting to have a suitable plan Starting with unrealistic expectations and failing to develop a plan while decluttering can be costly mistakes. Expecting to finish cleaning your entire house in a single day is a typical mistake that not only is unfeasible but may also lead to frustration and burnout. Setting realistic goals and planning is essential before starting your decluttering project. For example, creating a list of the items you wish to save, donate, or dispose of, setting deadlines for each room or group of items, and locating resources for donation or disposal are a few examples of how to accomplish this. Your ability to focus and avoid distractions can also be helped by having a plan in place. It’s easy to become sidetracked once you start sifting through your possessions. Setting realistic goals, creating a plan, and starting with the most specific items can speed up the process and accomplish your decluttering aims. Keeping things you don’t need One of the biggest challenges of decluttering is deciding what to keep and discard. Many people make the mistake of keeping things they don’t need just in case they do. It may become cluttered, making finding the items you need difficult. Solution: Be honest with yourself about your usage habits and needs. If you haven’t used something in a year, you likely don’t need it and can get rid of it.

Attention deficit hyperactivity disorder, or ADHD, is usually first diagnosed in childhood and can last into adulthood. It is also one of the most common neurodevelopmental disorders that start at a young age. Children with the condition may have trouble controlling impulsive behaviors and staying focused. Healthcare experts may indicate a combination of prescriptions and therapies to manage ADHD. Likewise, a healthy meal plan rich in proteins may help manage the condition. Benefits of protein for ADHD management A healthcare professional may recommend a protein-rich meal plan for ADHD for several reasons. These foods help make neurotransmitters, chemicals in brain cells, to communicate with each other. Moreover, protein is also known to prevent spikes in blood sugar, which usually increases hyperactivity and impulsivity, especially in people with ADHD. Therefore, following a meal plan rich in proteins will help keep an individual’s energy and blood sugar levels stable and help improve concentration. Protein-rich foods There are several foods rich in protein, but these are some of the most nutritious options beneficial for those with ADHD. Eggs Foods like eggs are a rich source of protein that most people enjoy during breakfast. It could also be enjoyed at other times of the day. To get the maximum protein from eggs without saturated fat, cook them in small amounts of unsaturated fats like olive oil. They could also boil or poach the food. Salmon Studies show that a small serving of salmon (100 grams) can provide about 25 grams of protein to the body. Therefore, including fish in meal plans may significantly benefit those living with ADHD. To enjoy the fish without losing its nutritional value, one could make grilled salmon with avocado sauce, bake a herb-crusted version with veggies, or combine it with hard-boiled eggs, lettuce, tomatoes, and avocados to make a Cobb salad.

Shortness of breath, also known as dyspnea, occurs when one feels they cannot get enough air into their lungs to breathe normally. It may occur when walking, climbing stairs, engaging in other physical activities, or doing nothing. It may develop suddenly or over some time. Sudden or unexpected breathlessness generally occurs due to health conditions and requires immediate attention from a doctor, especially when accompanied by chest pain, fainting, or nausea. Top causes for shortness of breath Carbon monoxide poisoning When one breathes in carbon monoxide, the chemical replaces the oxygen content in the body. This results in the vital organs being starved of oxygen, causing symptoms like shortness of breath, rapid breathing, chest pain, confusion, convulsions, dizziness, drowsiness, and fatigue. Young children, senior adults, people with lung or heart disease, and people at higher altitudes are at a higher risk of suffering from carbon monoxide poisoning. Heart conditions When the heart does not pump enough oxygen-rich blood through the body, the body responds by breathing faster to ensure an uninterrupted supply of oxygen to the vital organs, causing a sensation of shortness of breath. Heart conditions like angina, heart attacks, heart failure, atrial fibrillation, and others are common causes behind the interruption of circulation of blood around the body, causing shortness of breath or breathlessness. Low blood pressure Severely low blood pressure impacts the circulation of blood through the organs as well. This is because lower blood pressure impairs heart and brain functioning, which can lead to shortness of breath. Other symptoms also include dizziness, lightheadedness, unsteadiness, fatigue, nausea, fainting, and pale, cold, or clammy skin. Asthma Those with asthma are more likely to experience shortness of breath, especially during a flare. This is because the muscles around the walls of the airways become inflamed and swollen, making it difficult to breathe.

Many people wish for healthy and glowing skin. However, achieving this goal is easier said than done. It requires effort, time, and money. Furthermore, today one will find the Internet filled with skincare tips and a few myths that can cause more harm than good. These myths can unnecessarily complicate one’s beauty regimen and, in some cases, even cause harm to one’s health. Keep reading to know more about these skincare myths. Popular skincare myths debunked Here are a few common skincare myths: Tight skin after cleansing equals clean skin Most people believe that the tightness of their skin after cleansing their face means clean skin. However, this skincare myth is far from the truth. This sensation of dryness is a negative sign. It indicates that the skin has been stripped of the necessary moisture and nutrients that are needed to keep it healthy and glowing. Furthermore, using common soaps can disrupt the pH level of the skin, leading to disruption of the skin barrier and skin damage. Hence, as an alternative, experts recommend using oil-based cleansers to keep the skin supple. The order of skincare products does not matter Although most people use several skincare products, such as cleansers, moisturizers, and toners, every day, sometimes they use them in the wrong order. This happens when people believe skincare myths that imply that their skincare products’ order does not matter. Even though improper usage of the products may not cause much harm, not using them in the right order will result in inadequate absorption of the products by the skin. This can cause the skincare products to not do their job efficiently. Hence, as a general rule, one must use products from the thinnest to the thickest. This allows moisture to be sealed in and keeps the skin hydrated. Oily skin does not need moisturizers If an individual has oily skin, they might skip applying moisturizer, as their skin is already slick, has better skin preservation, and has fewer wrinkles.

Ulcerative Colitis (UC) is a chronic Inflammatory Bowel Disease (IBD) that can develop at any age. Although the cause of UC isn’t clear, experts think factors like genes, abnormal immune reactions, the gut biome, and environmental factors play an important role. To manage UC, one must identify and eliminate foods that trigger symptoms. Although there is no single recommended nutritional plan for people with the condition, the following foods may help manage the condition: Salmon Fatty fish like salmon are an excellent source of omega-3 fatty acids and protein. The fatty acids can help reduce inflammation one experiences with UC, while the protein can help during healing. When cooking salmon, it is advisable to bake, broil, or saute it, instead of frying, to ensure it keeps its nutritional value. Other rich sources of omega-3 fatty acids include tuna, shrimp, and mackerel. Yogurt Yogurt is a rich source of probiotics that contain gut-healthy bacteria. They can help in the digestive process, strengthen the immune system, and ease the symptoms of UC. Since yogurt is made from milk, it is also a rich source of calcium and can protect the bones against conditions such as osteoporosis. When buying yogurt, opt for plain, unsweetened yogurt. This can be adjusted to taste with some honey or canned fruit for a healthy and delicious snack. Those who are lactose intolerant must avoid dairy products, as they may cause gas, bloating, cramping, and diarrhea, worsening the symptoms of UC. Instead, opt for other probiotic-rich foods like miso, sauerkraut, and kefir. Squash For those who live with UC, all squash varieties (butternut, spaghetti, zucchini, and acorn) are healthy choices, as they contain fiber and antioxidants like vitamin C and beta-carotene. Due to the rich fiber content, they must not be eaten during flare-ups, only during periods of remission.

Exercising has a lot of benefits, some we are already aware of, some most of us overlook. Either way, its importance in our lives is not a secret. Why, then, do we choose to scroll through our phones or mindlessly jump between shows instead of using that time to build a healthier mind and body? Regular exercise not only helps you build muscles, it also helps you build resistance to various issues, such as migraines. So, here are seven exercises to sweat the migraine attack away. Stretching Stretching for as little as 10 minutes daily can significantly improve your headache. Migraines can be a pain to deal with, and exercising might be the last thing you want to do when in pain. When you don’t want to take time and exercise, try some simple stretches to help relieve your migraine. It will help improve blood circulation and, in turn, ease the tension. Some simple and effective stretches include: Chin tucks This is most effective in people that work at a desk and have poor posture as their constant companion. Chin tucks help realign the neck, head, and shoulders, improving your posture. Sit with your back against the back of the chair or the wall with your spine long while performing this exercise. Upper trapezius stretching With the shoulders tense and hunched upward all the time, the trapezius muscle turns stiff. Stretching this muscle can help loosen your shoulders and help find relief from migraine. Start off the stretch in an upright position. Bring your right ear down to your right shoulder without hiking up either of your shoulders. Next, bring your right hand to the left side of your head and gently pull down. Hold this position for a few seconds and feel the stretch in your left shoulder region.

Individuals grappling with migraine attacks would perhaps understand best that headaches can be debilitating, affecting one’s daily routines considerably. A migraine attack is a severe throbbing headache, typically on one side of the head, accompanied by symptoms like vomiting, nausea, and light and sound sensitivity. These attacks occur intermittently and may last varying durations, differing between individuals. Let’s get insights into certain foods that can help fight migraines and control their symptoms. Boiled spinach Some studies have shown that magnesium may block certain brain signals that cause migraine attacks, while other research articles suggest that magnesium is essential to stop the development of certain chemicals that may contribute to migraines. Thus, magnesium-rich foods can help individuals with migraines control their symptoms. Half a cup of boiled spinach contains nearly 78 mg of magnesium; moreover, it is an excellent source of iron, whose deficiency can cause low oxygen levels in the brain and lead to migraines. Further, it is advisable to have vitamin C-rich foods alongside foods rich in iron to ensure optimal iron absorption. Bananas An extreme dip in blood sugar levels can cause or exacerbate migraine headaches. Besides being rich in magnesium and potassium, bananas provide an instant surge of energy and prevent the onset of a migraine attack. Bananas are also healthier alternatives to processed sugary foods like chocolates and cookies. Moreover, it is imperative to stay hydrated at all times, particularly when one is prone to migraines. Bananas are high in water content and help prevent dehydration. This humble fruit may be added to several quick preparations, including shakes, smoothies, and fruit salads. Fatty fish Studies have demonstrated that a meal plan containing foods rich in omega-3 fatty acids can help with migraine relief. Fatty or oily fish varieties like salmon, tuna, herring, and mackerel are packed with omega-3 and should be a part of one’s daily meals.

There is so much information on skincare floating around – from beauty bloggers and magazines to old wives’ lore tales. Sifting through this to find what truly works for your skin can sometimes feel like a herculean task. What happens to your skin can sometimes indicate what is happening within your body. Here are a few questions to ask your dermatologist at your next appointment to improve your skin’s health and glow: How should I regularly prevent and screen for cancer? Skin cancer is a frequently diagnosed type of cancer in the country. Despite this, very few people get checked for the condition regularly. According to certain experts, when caught early, there is a 99% survival rate for those with skin cancer. That is why it is important to have a candid conversation with your dermatologist to discuss your risk factors and family history and possible ways of screening and prevention. How should I monitor my moles? Sometimes, your moles may be a cause of concern. It’s crucial to stay aware of any warning signs of skin cancer because no one knows your body better than you do. Follow the ‘ABCDE’ test to recognize signs of melanoma at home: Asymmetry : Is one half of the mole different from the other? Border : Does the mole have an irregular border? Diameter : Is the mole increasing in size? Elevation : Is the mole elevated from the skin’s surface? Color : Has the color of the mole changed recently, or is it exhibiting multiple colors? If any of these is a worrying factor, it is important to consult a dermatologist. What is my risk for skin cancer? According to the American Academy of Dermatology, 1 in 5 people in the country get skin cancer at some stage. Several factors can increase your risk for skin cancer, such as: