8 Major Benefits of MASSAGE THERAPY

1.Massage increases the circulation in tissues. A great benefit from receiving massage is that it increases the circulation and makes the blood flow with more ease throughout the body.

When the blood flow increases it helps the cells to work more efficiently and it can be beneficial to those suffering from high or low blood pressure. It also releases muscle spasms and stimulates the nervous system or sedates it. Increased circulation pumps more oxygen and nutrients to tissues.

2  .It shortens the recovery period of illness or injury.

A good massage helps the release of endorphins (natural pain killers in body) and also stimulates lymphatic system, boosting body immunity.

4  .It helps relieve muscle tension, stiffness, pain and reduces swelling. Healing process becomes faster and excess formation of scar tissue is reduced.A massage can help your muscles relax and become loose, let go of tension and can also improve your posture.

5  .It increases athletic performance and provides greater joint flexibility.

6.  Massage helps reduce discomforts caused due to stress related conditions like migraine, tension headaches, body pain, tiredness, anxiety, depression, insomnia (sleeplessness)  etc .It helps lower the levels of stress hormones like cortisol .

7  .It improves the ability to handle stressful situations calmly and efficiently. Massage also enhances thinking and creative abilities.

8.  Massage therapy promotes the feeling of wellbeing.

According to ayurveda massaging body daily with ayurvedic herbal oil has innumerable benefits. This process is called as “Abhyanga". In great ayurvedic classic  Ashtanga Hridaya  the benefits of herbal oil massage has been documented as follows.       " Abhyanga aachare nityam sa jara- shrama – vataha | Drushtihi prasada pushtyaahu swapna sutwak daadarya krit ||”

•Aging symptoms appear very late in life.   •Balances Vata and reduces vata related problems

•Skin becomes fresh, soft, glowing and healthy. •Skin becomes resistant to diseases. 

•Sharp eyesight and attractive eyes.

•Body becomes stronger and well nourished.

•The body and mind gets relaxed.

•Undisturbed sleep.

•Increases Libido.

•Rejuvenates the body.

Acharya Charaka indicates foot massage (Padabhyanga) to get rid of cracked feet, dry skin on foot, to relieve tiredness and foot pain. The flexibility of foot increases.

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Types, Health Benefits And preparation of a Full Body Maasage

Massage is one of the techniques that assists a person greatly in getting free from anxiety, stress and all arising nervousness. In Other word, massage can also help a person to forget worries and tension for quite a while. Oil are regularly use during massage because the oil can seem much useful for the body muscles and give them additional soothe and vitality.

Massage has been used as a remedical measure from hundreds of years. Massaging causes various physiological effect which comfort the body. Manually kneading or manipulating the soft tissues to relieve pain, distress, stress and to advance health and wellness is called as 'massage'. The techniques of massage to promote health and wellness are called "Massage Therapy".

Types of Body massage

Different kinds of body massage are adopted after analyzing the cause and location of discomfort. The following are the various kinds of body massage .

•Abdomen Massage
•Massage for babies and children
•Massage during pregnancy
Face and Head Massage
•Arms and Hand Massage
•Legs and Feet Massage 
•Back Massage
•Neck and Shoulder Massage
•Chest Massage

Techniques of massage:

A massage therapist uses ‘Strokes’ and ‘Pressure’ while massaging.  Effleurage, Petrisage, Percussion, Friction and Vibration are 5 different strokes used while massaging.

Effleurage strokes are long, gliding and soothing .These strokes are made with flat surface of hands. Effleurage strokes increase the circulation and depth of relaxation.

Petrissage strokes resemble kneading. These strokes are recommended to massage children and elderly people. Skin and muscle surface are rolled or squeezed, gently and firmly by grasping them between thumb and fingers.

Percussion is done using both hands. In this stroke both hands move rapidly and alternatively stimulating the muscles. Percussion can be done with finger tips (tapping), chopping movement of stretched fingers (hacking), cupped hands (cupping), flat opened palms (slapping), and using both fists (pounding).

Friction:  These strokes are used to treat joints and surrounding areas. Friction breaks adhesions, remove wastes and clean up congestion. Long, slow, firm strokes or circular movements of hand are used to move superficial tissues over the deep underlying tissues.

Vibrations : These strokes stimulate nerves. Hands or fingers are moved back and forth rapidly on soft tissues to shake them. Vibrations are used on buttocks, thighs, upper back etc. Mild, moderate or heavy Pressure is applied during massage, depending upon the part to be massaged and the aim of massage.

The main items that are needed is trust that the full body massage will help to relax the muscles. A comfortable floor mat, firm sofa, massage table or even a massage chair where the person can stay while they are getting the full body massage is needed. A selection of body lotions or essential oils to promote a sense of well being can also be used in the full body massage.

To prepare for the full body massage you will need to make sure that you are wearing loose fitting clothes or you can have a bath towel draped around your body where you don’t want the body massage to be done. Lie down on the massage table comfortably and try to relax.

The person who will be doing the full body massage should apply some lotion or essential oil on to their hands. Slowly but firmly start applying a kneading motion along the sides of the spine. Work upwards towards the neck. The kneading motion should be done with the thumb but the amount of pressure should be light.

From the neck the full body massage can be continued back down the body towards the pelvis or you can give the arms, neck and shoulders a good massage. For the neck and shoulders you employ a circular kneading motion. You can use your fingers and thumbs to work any tension knots loose.

From this point you move towards the upper arms. You will need to rotate the arms in a clockwise motion. This will promote the blood that is in your upper arm to move more efficiently. Your upper arms can have the benefit of the full body massage as you use your fingertips to knead the biceps.

Once you have completed giving your upper body the full body massage it is time to head towards the legs. You will need to concentrate on each section one at a time. This means that when you give your legs a massage it can start from the top of the thighs and work down to the knees.

The thighs should have the same kneading motion as your back but the pressure can be a little harder. You can also use the flat part of your palm to knead the thigh and sides of the legs.

When the top of the legs have had the oil rubbed deep inside you will need to move to the calves and the ankles. At this moment your entire body has received the benefits of relaxation by a full body massage. This massage is the best way to achieve relaxation.

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5 Ways to Remove Bad Odors From your Home

Once in a while cleaning your home is a lot less demanding than disposing of awful smells, which are left behind. Odor removal can be a simple task and can be done by simply getting rid of the source of the odor.

Here are few tips to getting rid of odor in your home:

Note: You should know that a good ventilation in your home is fundamental if you want to repel the terrible stench.

1. Keep all windows and doors open in the morning. Ensure you let the air in the circulate and let in some bliss from outside. Except if your window looks directly into a street of heavy traffic. A good idea is to keep the windows in your kitchen and bathroom partially opened throughout the day.

2. Now, bear in mind that even if you get rid of the source of the bad odor, everything that is made of fabric would probably be smelling of the nasty thing by now. So, it's better to wash all curtains, cushions and covers in your home. And should I even start with the carpets? Vacuum them at least once a week. They accumulate more dirt and dust than you might think.
 
3. Storing the food improperly could also lead to some bad odors lingering around your house. Avoid leaving food outside the fridge for long. Speaking of which, the fridge should also be cleaned regularly. Check all the food that you have in there to make sure there is no rotting or sour food items.
 
4. Bad odors can be coming from your garbage disposal too. Replace the bag regularly. If that doesn't help, you better wash the whole container. The best way to do it is with lemon and ice - it will freshen it really good.
 
5. When you're dusting the house, know that the ceilings and walls are very likely to have accumulated large amounts of dust. It's a good idea to wipe them with warm water and bleach to ensure no bad odors will occur.

Odor removal could be difficult, but if you follow the above tips, you will not face any problems. Whatever you do, you need to keep your home always clean.

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6 Natural Ways To Boost Your Immune System

Immunity is the body mechanism to fight the illness and making sure that you don’t fall prey of any disease. Stronger the immune system the better it is as that person would not fall prey to diseases. While it isn’t perfect or able to protect you against all viruses or bacteria, it usually can fight germs and keep you healthy.

Some people have weaker immune systems than others, but people can actually weaken their immune systems without knowing it. Poor lifestyle or dietary choices can negatively affect the body, and ultimately the immune system.

How do you take care of your immune system? Well, there are certain foods, practices, and diet regimens that can help to naturally boost your immune system. When one of the most intricate and complex systems in your body fails to function accurately, it releases all the barriers between your body and harmful microorganisms.

A wrecked immune system can be the cause of various infections and diseases, including immune system disorders. You can control this disaster when you try and increase immune system capabilities in your body.

Immune system depends on your physical and mental health

Your defense mechanism system consists of collective elements such as antibodies, white blood cells, thymus gland, bone marrow and cytokines. This amazing system configuration helps your body to identify and terminate various microbes such as bacteria, fungi, virus, parasites, etc., which cause damage and diseases in your body.

Your immune system activity can be determined through blood cells like NK, T-cells and B-cells. A healthy immune system can ensure you of being less prone to harmful diseases, good health and an energetic lifestyle.

If you feel low, lethargic, tired or sick, it indicates that you need to boost your immune system thoroughly. Your physical health and mental health can determine the strength of your immune system functioning.

There are various factors which weaken the immune system like unhealthy diets, stress, pollution, smoking, drugs, age, etc. A good healthy diet has been proven to increase immune system successfully. Nutritious foods which are rich in vitamins, minerals, antioxidants, etc., strengthen your immune system immeasurably.

How simple ways can help you boost your immune system.


1. Sleep, Sleep, and More Sleep:

Lack of sleep and stress does not give your body cells time to repair and regenerate.

Sleep is your body’s natural way of regenerating. If you stay up late playing games or checking social media on your phone or tablet, you can disrupt your sleep pattern. Lack of sleep can lead to tiredness and a weakened immune system, making you more prone to getting sick. When the body is not rested it increases the production of cortisol, a stress hormone that can suppress immune function. Try to get at least 7-8 hours of sleep every night, or take an afternoon siesta if you go to sleep late.


2. Having a balanced diet

There are certain foods that you could take to boost your immune system. It is like making your defense mechanism even stronger against the potential health concerns.

- Foods rich in Vitamin C, the first thing that would come to your mind which would help you to make your immune system strong. The foods that are rich in vitamin c must be included in the diet as it increases the white blood cells which fight with infections. About 200 mg of vitamin C every day should be sufficient to boost your immune system. The supply of the same could be either from the fruits and vegetables or could be through supplements.

- Foods with Vitamin E - another one. This is an antioxidant which would help boost the immune system. This would produce the natural cells which would be killing all the germs and cells which are ready to harm the body. Taking vitamin E will also reduce the risk of heart attacts as much as 50%. 100-400 mg daily should be a good quantity of vitamin E to add at your diet.

- Foods rich in carotenoids would help making the defense mechanism of the body better. The body converts the Beta carotene into Vitamin A which works wonders for the immune system. Unfortunately, too much of vitamin A is toxic for the body. Through the Beta carotene the body could be provided with that extra vitamin A.

- Foods with bioflavonoid would help the body to be protected against the pollutants that we are exposed to all the time. Basically, it protects the cell membrane. People who consciously include the bioflavonoid in their diet are less prone to cardiovascular diseases.

- Foods that are rich in zinc would help the body immune system to fight with cancer cells. The zinc helps in the white cell production, thereby increasing the disease fighting capacity. More than 75 mg of zinc is recommended for good health and to boost the immune system.

- Garlic has self contained qualities which can increase the strength of the immune system of the body. The allicin and sulfides compounds are sulfur containing and that’s the reason the way they contribute towards boosting the immune system.

- Food rich in Selenium would be helpful. The sources of Selenium would be red snapper, whole grains, brown rice, cottage cheese, sunflower seeds, Brazil nuts, tuna, lobster, vegetables, shrimp, egg yolks, chicken and lamb chops.

- Omega 3 fatty acids which could be supplied again by fish oil would help boosting immunity.

In case you don’t want to get into the minerals and vitamins, you could ensure that you have Yogurt, Oats and Barley, Garlic, Fish, Chicken Soup, Tea, Beef, Sweet Potatoes and Mushrooms in your daily diet – to have a diet complete with everything that you need to boost your immunity.

3. Participate in a Cleanse:

When one thing in your body isn’t functioning right, then the rest of your systems and organs can’t function properly. Many health conditions can put strain on the body, so participating in a cleanse can benefit your entire body.

By getting rid of built-up toxins in the body, your organs and systems may function more properly and leave you feeling healthier overall.

4. Soak up the Sun:

Not only is getting some sunshine relaxing, but it also triggers your skin to produce vitamin D, which supercharges the immune system. Getting too much sun exposure, however, can cause sunburns, skin damage, and even skin cancer if protective measures aren’t taken. If you aren’t an outside person, you can take an herbal supplement to get your daily dose of the good stuff.

5. Drinking plenty of water flushes your body of toxins and helps increase immune system.

6. Regularly exercise also helps boost immune system

Note: Processed foods, junk foods, meat, dairy products, refined sugars, artificial flavors, and trans fats wreak havoc on the body and can impair proper immune system function.

By adopting more of a plant-based diet, you can get the proper nutrients you need to keep your body healthy.
In addition to healthy eating, change of weather can affect many with a common cold or influenza, if their immune system is compromised.

 But if your immune system is constantly boosted, it can fight the microorganisms which force their way in to your body persistently every time. Lack of sleep and stress does not give your body cells time to repair and regenerate hence sleeping and meditation is highly recommended.

Tobacco, drugs, alcohol and antibiotics can destroy a healthy immune system and make you vulnerable to various diseases.

You need to reduce the intake of these elements considerably.
Any situation which triggers depression, stress, frustration, anger, etc., should be handled tactfully and avoided. Helping your mind to reduce tension and relax can benefit your immune system greatly.

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Easiest Way to Prevent Foul Odor In The Vagina

Vaginal odor is caused about by secretions from the female organs, sweat, and outer sources orapocrine. Be that as it may, many women complain of smelly discharge from the genitalia which can't be remove after constant washing.

The discharge from female genitalia is common in women in reproductive age and it is normal except if the discharge happens over and over again or reddish brown or green colors.

If the discharge likewise causes itching, pain or inflammation, it tends to be because of infection or certain diseases. Ladies who experience the ill effects of soreness or inflammation should accept solution to counteract it.

Natural approaches to avoid unpleasant smell in vagina includes the use of herbs that can lessen the issue of infection and itching naturally and avert odor brought about by poor cleanliness or damage to internal tissues.

There are numerous natural approaches to prevent unpleasant odor in vagina can help in lessening the odor without causing any side effect. To get the perfect solution for the condition, know the causes for the issue.

Some of the common reasons behind the irritating awful smell in the female organs are:

1. Bacterial infections - The fishy odor comes from infections of bacteria.

2. Trichomoniaiss - It is foul smelling infection found in approximate 20 percent of women suffering from bad odor.

3. Pelvic inflammatory diseases - Pelvic inflammatory diseases can cause abnormal discharge from the female reproductive organs.
4. Presence of foreign object - The presence of certain foreign objects such as sponges, tampons or diaphragms can cause release of fluid from the genitals.

Fistulas can link the female reproductive organ with bladder or rectum. This happens in women after pregnancy and this makes it very painful and unpleasant for women.
There are many other causes which can result in creation of nasty odor such as

1.  Perspiration - Women who sweat too much may get unpleasant nasty smell from the genitals. This is common in women who are obese.

2.   Constipation - The problem of constipation and bloating can cause discharge of smelly rectal gas.

3.   Urinary deposits - Women who suffer from urinary incontinence can get ammonia like smell in the region.

4.   Poor hygiene - Poor hygiene can cause smell.

5. Death of tissues or psychiatry condition - It can even cause the release of unpleasant odor.

Women can adopt natural ways to prevent unpleasant odor in vagina and some steps to prevent the odor are:

1. Avoid wearing costume that is tight or made up of synthetic fiber.
2. Change the clothes often.
3. Use cleanser that is gentle.
4. Copper acetate is used in certain pad to remove the foul smell.

Women should avoid douching or excess washing with antiseptics or deodorants. This can irritate the organ and increase inflammation. Certain chemical based hygiene products can cause allergies and discharge, which should be avoided. To prevent itchiness and infections naturally herbal cure such as Lady Secret Serum can be taken which will not disrupt he normal constitution of the genitals and remove infections.

Natural ways to prevent unpleasant odour in vagina such as Lady Secret Serum provide additional benefits such as regulating lubrication and improvement in the structure of the female reproductive organs.

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9 useful facts about almonds [ A MUST READ]

Almonds are nuts, rich in nutrients. Due to its high content of dietary fiber, protein, organic vitamins and minerals such as calcium, potassium, and magnesium, the almonds are considered to be appropriate for maintaining a healthy food diet.

Here are some health benefits of consuming almonds ...

1. Against colds and flu

Eating almonds help protect the body from viral diseases and influenza. According to research by British and Italian scientists ingredients in the outer shell of almonds strengthen the immune system reaction to this type of infection.

It is believed that substances in almonds help to increase and improve the ability of white blood cells to detect viruses.

2. Reducing Cholesterol

A handful of almonds a day helps reduce cholesterol and the prevention of cardiovascular diseases, US researchers found.

Consumption of '75 almonds a day lowers levels of "harmful", LDL, cholesterol by 19%, according to survey results.

3. Against diabetes and heart problems

Eating almonds have a positive effect on limiting the risk of developing diabetes. Nuts are rich in the mineral magnesium, which plays a role in regulating blood sugar.

Study at the University of Medicine and Dentistry of New Jersey publish, that a diet rich in nuts helps to improve insulin sensitivity and reduce the levels of "harmful", LDL, cholesterol in people with prediabetes.

4. To reduce high blood pressure

People with diets with a high content of sodium deficient in calcium and potassium are at higher risk of developing hypertension.

Incorporating healthy foods like almonds in your diet, you can effectively reduce or prevent high blood pressure.

5. Almonds protect against cancer

The content of amygdalin in almonds reduces the risk of developing cancer. The composition acts as antioxidant and helps to the removal of carcinogenic free radicals from the body.

The high fiber content in nuts purified toxins from the gut, leading to degeneration of the cells and reduces the risk of developing colon cancer.

6. They are rich in proteins

The proteins are about 18% of the composition of the almonds. Amino acids contained in them, betting proper development of muscles and tissues in the body.

As a number of carbohydrates in almonds is limited, they are a good source of protein for people with high blood sugar levels and diabetes.

8. Against constipation

Due to the high fiber content, the consumption of a handful of almonds a day helps prevent constipation, experts say.

Fiber facilitates the movement of intestinal contents and effective release of the intestines.

9. help weight loss

Eating a handful of almonds for breakfast helps weight loss because they have an effect to satiate and suppress appetite for a long time.

Food with a low glycemic index, such as almonds, are degraded more slowly by the body, which do not cause fluctuations in blood sugar levels and insulin.

Nutritionists and dietetics recommend eating a handful of raw and unpeeled walnuts, almonds and hazelnuts a day.

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6 Financial Tips for Newlyweds [ALL COUPLES SHOULD NOT MISS THIS]

So you just got hitched and are beginning to build a life together with your spouse. Here are 6 Essential Financial Tips that will set you up for success for years to come.

Change the "Next Of Kin" on your Insurance Policies, RRSPs, TFSAs, Company Pension and Benefits Plan

Why?

You would certainly want your assets to transition to your surviving partner if at the end of the day you happened to pass away. Before you were hitched you likely include your parents or siblings as next of kins to your assets.

Since you are hitched, change them to your partner. The Income Tax Act takes into account spousal rollovers for registered plans, which implies your surviving partner can assume your assets, avoid tax and probate – which you would be liable to if you had anybody other than your mate as a beneficiary.

Create your Will and Power of Attorneys

Why?

Suppose you get down with sickness. The Power of Attorney will give your partner or someone else you choose, the power to sign documents and make decisions on your behalf, in the event that you become incapacitated to do as such.

Your Will on the hand will show how you would want your assets for be dispersed on your demise. It likewise provides for you to show how you would want your assets to be distributed in various scenarios, for instance if you and your life partner happen to pass away together.

Without a Will, a court delegated Trustee will step in to control your Estate and will decide how your benefits are appropriated. Your surviving beneficiaries could step in to execute your estate however they would initially need to apply to the courts get appointed of the executor of the estate. Spare them the hassle and get one done.

Purchase Life Insurance
Why?

Your company life insurance isn’t nearly close enough to be adequate coverage. Life Insurance will be paid to your beneficiary on your passing. It will help your surviving beneficiaries with paying for taxes, debts, funeral expenses and cover on-going living expenses. Life Insurance is cheap when you are young, buy it before you need it and can’t get it.

Goal set and keep track of your expenditures
Why?

Managing money with your partner can be a challenge, especially if you both have different spending habits. Sit down and set short and long term goals. i.e. Buying a house. Create a budget and track your expenditures. Identify areas where you can cut costs and increase your savings.

Invest when you are young
Why?

By investing when you are young, your money will have more time to compound and grow, helping you reach your goals faster. Be sure to take advantage of government registered plans such RRSP’s and TFSA’s to help you meet your goals

Work with a Financial Advisor
Why?

Financial Advisors will assist you on the early stage planning of your new life together. Not only will they provide you more in depth advice for each of the earlier points, but will also be able structure your financial situation, to ensure you are taking advantage of all opportunities available to you. They will also guide you to making smart decisions which will yield results for years to come.

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3 Major Things That Ruin Relationships

Every relationships have their own good and bad moments and that ought to be expected. Be that as it may, with regards to making a relationship work, the two individuals must be willing to compromise and not be prideful. It is difficult to say if relationships are worth keeping, or if they are bound to end anyway.

1.Lack of Communication: When two individuals come together to experience life with each other, numerous issues can arise and one of the issues which is the most common reasons behind marriage issues is lack of communication.

Lack of communication in marriage or relationship can result to resentment and frustration from both individuals, which can result to separation. Shouting or yelling at your spouse, not talking enough through out the day and making nasty comments to express yourself are unhealthy habits that should be disposed of if you wish for a fruitful marriage.

2. Another reason for marriage trouble is unrealistic expectations: When a couple starts dating, they often overlook the characteristics they do not like about the other person because of how excited they are to be in a relationship. In a long time marriage, however, you notice the flaws you overlooked before and they can be much worse than anticipated.

 It is easy to go into a marriage with very high expectations but living with that person can show you sides of them that you never anticipated. Expectations can also weigh down your partner because they feel discouraged and like they cannot meet those expectations.

3. A lack of equality and respect can also greatly weigh down on a relationship: When one person feels like they take on more responsibility than the other, it can alter their views of their partner and lead to resentment. Every couple must figure out how they communicate best and find their own way of being together as equals who respect each other.

Notwithstanding the issues surrounding your marriage, counseling can always help a relationship.

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5 Nutritional Foods You Must Eat When Pregnant

Nutrition is always important but it becomes even more important when you are pregnant. A women’s diet needs to provide enough energy and nutrients for herself as well as the baby. This means that pregnant women need a balanced and nutritious diet. Having a balanced diet means consuming the correct amounts of carbohydrates and fats, protein, and eating a variety of fruits and vegetables.

Need some ideas when it comes to a pregnancy diet? Follow our 5 nutritional foods to eat when pregnant guide:

1. Yogurt: This dairy product contains just as much calcium as milk. However, the big positive to this delicious snack is that it is also packed with folic acid. Folic acid is an important vitamin for the development of the baby’s brain. Surprisingly, yogurt is also packed with protein. Not only is this a good way to pack on the calcium and protein but yogurt goes really well with all types of nuts and fruits like mangos, which are also nutritious foods to eat when pregnant.

2. Vegetables such as spinach, carrots, and avocados: Spinach is packed with folic acid, vitamin A, calcium, and iron. It is full of vitamins and tastes good in a number of dishes like vegetable lasagna, salads, and with chicken. So, why not indulge in it? Carrots are filled with vitamin A, which will promote growth in your baby, specifically with their eyes, teeth, and bones. Avocados are a super food. They are also packed with folic acid, vitamin B6, vitamin C, and potassium. Vitamin B6 is an important vitamin to consume while pregnant because it helps tissue and brain growth for the baby and because it can reduce the effects of morning sickness.

3. Oatmeal: Oats are full of iron, vitamin B, fiber, and tons of other nutrients. Again, not only are the packed with nutrients but they are great with fruits and nuts, which provide another assortment of vitamins and nutrients.

4. Nonfat Milk: Calcium is essential for the body. However, during pregnancy, the body absorbs almost twice as much of this vital vitamin. Unfortunately, statistics show that the average person is lacking calcium, which means that extra intake is necessary during the 9 months of pregnancy. Each 8-ounce glass of nonfat milk delivers about 30% of the suggested allowance of 1,000 milligrams.

5. Bananas: Bananas are a key pregnancy super food because of the amount of potassium they provide. Potassium gives energy, which makes it easier to cope with pregnancy fatigue. Plus this super food is perfect with many other foods on this list such as oatmeal and yogurt.

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Solution to Difficulty in Sleeping During Pregnancy

Do you find it difficult to sleep during pregnancy. There are probably countless positions you could try to get a good night's sleep. However, what you have experienced is just the opposite, your favorite sleeping position that previously felt comfortable being unpleasant.

Why did it happen? Surely there are various reasons behind it all. When you are pregnant, your body goes through various changes. This change tends to disturb the good night's sleep you used to have before getting pregnant.

But don't worry, there are some good sleeping positions you can directly try.

Why can't pregnant women sleep soundly?

The reasons for your inconvenience is due to the size of the stomach is getting bigger, back pain, stomach acid disorders, shortness of breath, insomnia.

During the first trimester of pregnancy, you do not have to worry too much about sleeping position. You can still sleep on your back or on your stomach.

However, sleeping on your back or stomach is also risky. Actually, these two positions can endanger the health of your fetus.

What are the risks when sleeping in the prone and supine positions?

Sleeping on your back will put extra pressure on the inferior aorta and vena cava, the blood vessels that stretch along your back to carry blood from the heart to the whole leg.

This position can slow down your body's blood flow and cause a number of other problems, such as back pain, hemorrhoids, and low blood pressure. This position also cuts the blood supply to the fetus.

You may also have difficulty breathing while sleeping on your back. Your growing stomach will depress the intestines, causing dizziness and nausea.

When you sleep on your stomach, your stomach will suppress the uterus. Moreover, as the stomach and breasts get bigger, it will be very unlikely to continue sleeping in this position.

Don't panic if you roll from side to side or back while you sleep. Better to let your body stay where it thinks most convenient than trying to wake up every few minutes to restore position. You need as much sleep as you can get for now. You will appreciate the added energy of sleeping well during pregnancy as your baby gets busy to wake you up in the morning.

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5 Effective Remedies for High Cholesterol

Cholesterol is identified as a yellowish substance and considered as one of the vital ingredients of the body. There are two types of cholesterol that are present in the body.

They are described as the bad and the good one. It is observe that having too much bad cholesterol is usually resulting to high blood pressure that in most cases causing death to several individual. So, to avoid such condition there are natural remedies for high blood cholesterol that can be done. To name a few, listed below are the popular natural remedies...

1. Onion Juice - These lessens the cholesterol level and functions as a tonic. It also helps to clean the blood, digestive system, treat insomnia and regulates the heart action and aid in lessening the cholesterol. Among all of those natural remedies this is considered as the best and easy one.

2. Serrapeptase - This is a natural preteolytic enzyme that is secluded from micro-organism. This kind of enzyme is acquired through fermenting plants. It contains anti-inflammatory effects and is as well immunologically active to clean the blood vessels.

3. Garlic - This is one of the natural remedies for high cholesterol that is determined as the most efficient one. You should consume one to two fresh cloves in different forms like soup, pickles and salad. There are also capsules that are available that you can also take in. To take an average dose of two or three capsule everyday continuously for 12 weeks can absolutely help decreases high cholesterol.

4. Avoid Foods Rich in Cholesterol - The common foods that contain this one are eggs, organ meats, cheese, butter, whole milk, beef and vegetables oil. This procedure does not necessarily mean that you should not eat them rather to consume it less. This kind of prevention is considered as a very useful one.

5. Lecithin - This is a fatty food substance that is very helpful in administering the cholesterol levels. Egg yolk, vegetables oil, whole grain cereals, soybeans and unpasteurized milk are the foods that are best source of this.

These are the five natural remedies for high cholesterol that you can use. Bear in mind that once you neglect treating your high cholesterol there is a big possibility that it may cause problem to your entire health. Hence, if you find out that your cholesterol is high right now better start doing the things that are mentioned above to lessen it.

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Knowing Your Cholesterol Numbers Can Help You Stay Healthy [A MUST READ]

A cholesterol test is sure to prove very useful because its results will indicate the presence or absence of potential cholesterol problems. The most common test performed is a lipoprotein profile. The presence of bad cholesterol means that plaque builds up inside the arteries and causes blockage in free flow of blood thereby leading to heart attacks, strokes and certain heart diseases.

For those who have attained the age of twenty, chances are that the doctor has already taken a cholesterol reading while giving them a physical examination. It is important that you understand the meaning of the cholesterol numbers so that you can take appropriate steps to remedy problems arising from high LDL cholesterol levels.

Cholesterol tests will reveal certain cholesterol numbers that indicate the levels of LDL cholesterol, HDL cholesterol and even triglycerides and the total of each of these constituents. To be sure, the bad type of cholesterol is known as LDL cholesterol while the density refers to the ratio between protein and fatty cholesterol.

Below One Hundred is OK

Thus, LDL or low-density lipoprotein cholesterol refers to cholesterol where ratio of protein is low while cholesterol contains excess of fat, and the opposite is true of HDL or high-density lipoprotein cholesterol.

Thus, typically cholesterol numbers that indicate a LDL cholesterol level below hundred means there is nothing to be worried about. Even if the LDL cholesterol numbers stay below one hundred and thirty, you will be OK with regards to LDL cholesterol.

However, cholesterol numbers in the range of one hundred thirty and above (for LDL cholesterol) means that you need to take remedial action. If your HDL cholesterol numbers are more than sixty, you will also be OK since a high HDL cholesterol numbers is good for you.

A reading of under forty (for men) and under fifty (for women) is bad for you and it would mean that you need to get your HDL cholesterol levels back up to the sixty mark. In any case, the total of both cholesterol numbers should be around the two hundred mark, the desired level.

When you meet with your doctor to discuss your cholesterol you should also have your cholesterol numbers ready because he will need to know these numbers before he can suggest remedies.

 In fact, it would even help if you were able to find out cholesterol numbers for your other family members since these numbers can also help your doctor get a better idea about possible family history problems and know how to deal with your case from a wider perspective.

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List of Low Fat Diet to Prevent High Cholesterol

Fat is not considered to be bad for health as it provides energy, fatty acids and fat soluble vitamins such as A, D, E and K but bad cholesterol should be avoided.

It is considered that a low fat diet helps in reducing weight and bad cholesterol, and many people try to reduce intake of fat by taking up a low fat diet. It should be noted that weight gain is mostly caused by taking food which are high in calories and not just fat. For example: Taking sugar or glucose increases the calorie intake more than a fat diet.

There are mostly two types of fat found in food products: saturated and unsaturated fats. Saturated is hard fat and it includes meat, full cream and dairy products. There are some fat products which contain trans fats and the vegetable oils package containing trans fat may have the "hydrogenated" imprinted on it. These fats are mostly used in processed food, cakes, biscuits and pastries. Saturated fat contributes to weight gain and trans-fats raise cholesterol level.

The second type of fats is unsaturated fats which are made from nuts, vegetables and fruits, and it includes poly saturated fats which are found in corn oil, sunflower oil and mono saturated fats found in olive oil and rapeseed. Omega 3 fatty acid is found in fishes such as salmon, and sardines. It is not found in all types of fishes. Omega 3 fatty acids are also found in some plant and vegetables and it can be taken as it contains good fat. Unsaturated fats do not contribute to bad cholesterol and it can be taken in diet to get energy.

Food products which are good to take as low fat diet are

1. Take whole grain flour instead of white flour, cakes, pastries, biscuits and fried bread.

2. Eat fresh vegetables and fruits which include lentils, baked potatoes, dry fruits, walnuts and beans.

3. Avoid taking chips, roasted peanuts, coconut, fried/creamed vegetables etc.

4. All white fishes which are not tinned can be taken and one can take shellfish although it should be taken in moderation.

5. In non vegetarian diet lean white meat such as chicken can be taken. Beef, lamb and pork can be taken in moderation. Avoid meat pies and pasties.

6. One can take egg white but egg yolk should not be taken.

7. Dairy milk products such as low fat yoghurt and cottage curd cheese can be taken. Avoid hard cheese, chocolates, ice creams and whole fat milk.

8. Avoid caffeinated drinks, packet soups and alcohol. Take good amount of water in a day, and tea and coffee can be taken.

9. Low fat spreads which are high in polyunsaturated fats can be taken in moderation.

10. One can take olive oil and sunflower oil but avoid butter dripping.

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9 Tips For LONG DISTANCE RELATIONSHIP Success

Long distance relationship is difficult but do-able, and here are some hints as to how to make it work:

1. Have a common goal.

You and your lover are not going to be in a long distance relationship forever. Sooner or later, you will settle down, so plan for your future together. When will both of you settle down? How long will you both be separated? These are questions that must be answered even if you are both living in different cities to ensure that both are you are working towards the same direction.

2. Set rules.

Rules are required to avoid unnecessary arguments. Both of you need to know the do’s and don’ts: can you date someone else or are you two exclusive? Is it okay for you to go for a drink with that hot girl in your office? Is it okay for her to go clubbing in that body hugging low cut dress that will make every guy drool? Set the expectations straight.

3. See it as an opportunity.

Simply put, be positive about it. Remember the law of attraction. If you are constantly thinking to yourself, "long distance relationship will not work", then chances are you are right: it won’t work. Believe in yourself and your partner. Open your mind and your heart and see it as a journey.

4. Do similar things.

Read the same books, watch the same movies and listen to the same songs so you have more things to talk about. You can even watch Game of Thrones together while being on Skype video call and enjoy your girlfriend’s reactions to the bloody scenes. And the next time you try to be funny by going "Hodor, Hodor, Hodor" in the middle of a video chat, she’ll laugh.

5. Communicate regularly, and creatively.

"Good morning" and "good night" texts are mandatory; so are regular "I miss you" and "I love you" but no matter how sweet these messages are, if these are the only messages you send, your other half is bound to get bored. Be creative. Surprise her with an audio clip of "I love you" in Japanese ("Aishiteru"), a video of you singing "Can’t Take My Eyes Off You" or a picture of you blowing a kiss in the direction of the camera.

6. Know each other’s schedules.

Keep each other updated of your schedule. You don’t want to call her when she is in the midst of a meeting and you won’t want to be disturbed with a call when you’re sleeping. Always bear in mind of the different time zone if you two are living in different countries, and take note of important dates like exams, presentations and meetings.

7. Social media helps.

Stalk your significant other. Like each other’s Instagram photos. Reply each other’s Tweet. Comment on each other’s blog posts. Share funny videos on each other’s Facebook wall. Little things like this show that you care.

8. Give each other a personal object.

Give her your favorite Batman figurine. Ask for her Teddy Bear. None of us have a perfect memory and that’s where memento comes in. It helps us remember and helps us survive tough times. When your girlfriend is depressed because of her work yet cannot contact you due to different time zone, she might look at your Batman figurine and laugh as she recalls how you mimic Batman’s voice.

9. Snail-mail

Postcards and love letters please, gentleman. It’s old school but it’s never out of fashion, and girls of all times love it. Send gifts - Birthday, Valentine, Christmas, anniversary, and any other festive season that you can think of. It can be something as normal as perfume, or naughty gifts like sexy lingerie, if you are trying to drop her a subtle hint that you can’t wait to settle down.

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7 Things you Must Know When Making Online Friendship

In businesses, online friendship can be of great help. For instance marketers can know what products are profitable and which ones are in demand. This kind of friendship has led many marketers to sell their products and services. An affiliate marketer may form online friendship with other affiliate marketers. This helps her to know exactly what works and what doesn’t after chatting with other marketers through social sites.

Seven Do's and Don'ts when Making Online Friendship

1. Try not to do sales pitch. Sending them many frequent messages about your products hurts them.

2. Use a friendly language. I mean words that are not insulting. They esteem you if you watch your words.

3. Nurture and appreciate your friendship. You can do this by sending gifts, jokes, quotes and poems. Social networking websites have all these wonderful jokes, poems, quotes and gifts.

4. “A friend in need is a friend indeed.” Be helpful always. Exchange ideas wherever they ask for solutions. Be part of helpful and social community.

5. Don’t create multiple accounts (profiles.) Just have one account.

6. Appreciate what they write on their page (wall.) You do this by commenting on their tweets.

7. Don’t give a false title to yourself. If they discover this, then they abandon your online friendship.

Now you have the do's and don'ts, feel free to have some good times online.

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3 Major Causes Of Low Self-Esteem And 6 Ways To Boost it

There is no strong reason behind you having low self-esteem. It is probably to be a combination of factors that build on each other until a vicious cycle is created, making you feel more crazy. You simply feel like issues keep on mounting as opposed to being resolved.

- The main reason can boil down to self analysis. self-analysis. People with low self-esteem tend to suffer from social anxiety. A pre-cursor to social anxiety is self-obsession where the person continues to think about himself or herself.

Your self image bothers you greatly as though there is some major irregularity in the way you look. This can be hard to overcome if you are not willing to try to change yet won't accept yourself as you are presently.

No one thinks about you as much as you. Know that most people in conversations are more concerned about how you think of them than their perception of you.

If you want to be self-conscious, focus on other people. What a counter intuitive lesson! Once you focus on other people and reduce self-analysis, you begin saying and doing the right things. Also doing activities that make you focus and hold your attention can quickly boost your confidence.


- Low self-confidence can develop by failing to live up to expectations. Be in control of it!

People with high self-esteem value themselves and their achievements and do not care of others’ opinions, unless it is beneficial to them.

On the other hand, people with low self-esteem depend on others to give themselves and their achievements some value. They depend on others’ approval. If people tell us we are not good or we did not do good, we feel bad.

From the day you were born you have people around you, shaping your world, tell you what is good and bad and ultimately forming your initial level of self-confidence. As you went through school your friends and peers will keep on influencing how you feel.

If you are made to feel stupid with over zealous criticism, leaving you feeling like an outcast or if another person made all your decisions for you, this could well be a contributing factor to your low self-esteem today.

The feeling of belong to a group gives you an identity, be it your family, friends or even your job. If you fail to set a foundation of who you want to be, and continue to focus on what you don’t want then you will never start to feel better about yourself.

There is nothing wrong with wanting to fulfill your potential. I urge you to make sure you are in control of setting your expectations. Do not try to follow someone else’s unrealistic expectations of what is expected of you.


- Another example of this is how we treat fortune.

If I am a person of low self-esteem, then if good things happen to me, I shrug my shoulders and say it was luck. If bad things happen to me, I say it must be my fault.

However, if I was a person with high self-confidence, I would be attribute good luck to my efforts and bad luck to fate, that this did not work out.


 How then can we improve self confidence.

Here are five ways that you can do just that.

1. Model Confident People

Noticing what confident people do, how they speak, the ways they behave, can provide vital clues to finding self-confidence inside yourself.

Who is the most confident person you can think of? When you have them firmly in your mind, ask yourself these questions: how do they hold their shoulders? How do they stand? How do they walk? What clothes do they wear? How do they behave when with other people? What sort of things do you imagine they say about themselves? And if they were in your situation, what would they do?

This questioning goes far beyond "fake it till you make it" - it links us into the answers already inside us. Once you have a list of what that confident person would do, go ahead and model this behavior. Try it on for a few hours, a day, even a few days. Notice how everything you do, and the events around you, begin to change on their own.

2. Advertise Yourself

When you have to convince someone else about your strengths, it can have a fantastic effect on your self-esteem. Sitting down and really thinking about all your skills, gifts and talents is a wonderful reminder of all the good things about being you. Try writing an advertisement selling yourself as the perfect partner, house mate, friend, etc, with a full description of why anyone would be lucky to have you around. Don't be afraid to blow your own trumpet. This isn't an exercise in modesty, but in self-esteem.

3. Work On Your Resume.

Resumes are all about convincing someone to hire your time and your expertise. Giving your resume a regular update can also give your self-esteem a great boost. Alternatively, update your Facebook profile. Strange as it sounds, there is now research from Cornell University in New York to prove that people who view their Facebook profiles more regularly have better self-esteem. You get to go back and view your clever status updates, your significant dates and events, and photos of good times.

4. Say Positive Things About Yourself

Saying positive things about yourself, to yourself or others, is important. What we say about ourselves reveals a lot about our level of self-esteem. When we rehearse only what we do wrong, or don't like about ourselves, our brain builds neural pathways for these conversations, till eventually negative self-talk is practically automatic.

If you are not used to talking about yourself in a positive way, you will simply have to learn how. Keep practicing, choose a few nice things to say or think about yourself and use them as a mantra every day. It can be something you are proud of about yourself, or positive things you remember others saying about you in the past.

The more you repeat this, the easier the behavior will become as your nervous system will build more neural connections to this positive self-talk, and less to the negative self-talk.


5. Accept mistakes. A baby tries to walk, falls over, and gets up to try again. If it gave up like so many people with poor self-esteem, it would never learn to walk.

While for many, self-esteem issues are a transitional part of growing into an adult and finding a place in the world, scientific research studies show that people with continued low self-esteem are also more likely to suffer from depression, anxiety, poor physical health, and even a lower income later on in life.

Those with long lasting issues of low self-esteem know only too well that it is not something you grow out of, but something that sits in the subconscious mind and continues to effect every part of life for years.


6. Is It You, Or Is It Them?

The people who surround us, at home, at school, at work, or in social settings, can have a huge impact on our self-esteem. Either they will support us, making us feel better about ourselves, or their negativity will bring us down emotionally. This may not be intentional. Some people just seem to notice what's wrong more than on what's right.

If you find there are people in your life who make you feel bad about yourself, you need to make a decision. Can you counteract the effect they are having with you? Or do you need to do some punning?

Do you really need to be around people who make you feel bad about yourself? Choose to associate with positive people that make you feel alive, happy, and optimistic about life.

Deciding to spend less time with people isn't about making anyone else 'wrong' or 'bad' -- it has to do with making clear decisions about how you want to, and asserting your right to feel good instead of bad.

Use these strategies on a regular basis and you really will boost your self-esteem -- and increase your self-confidence.

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3 Effective Workout Tips To Get 6-Packs in 7 Days

Those who lift weights are no doubt in quest for six packs. Though Dieting also assumes an important role in figuring out the look of your abds section, however the exercises listed below could enable you to get your 6-pack faster.

1 # Crunch with Flex

The crunch is no doubt the most typical abdominal exercise in background, here is a various version.

- Lay on your back along with your hands at the side of your head (not behind your neck), knees bent and feet flat on the floor.

- Use your abs to curl your torso off the floor about one third on the technique to your knees. Do this slowly - it should really take about two seconds.

- At the best of the crunching motion, concentrate and flex your abs as difficult as you'll be able to for two seconds.

- Lower your torso back down slowly (but not all the approach to the floor - your abs must never ever get a break), this need to also take two seconds.

- Execute 20-25 reps.



2 # Hanging Abdominal Raise

This is a very intense abdominal workout that seriously targets the lower abs. You'll have to have a pull-up bar or perhaps a particular stand for this workout. Most gyms have every thing you will need. It is perfect to carry out this workout slowly, taking about two seconds to raise your legs, and one more 2 seconds to lower them.

 - Hang from a pull-up bar (you can find arms straps that make this less complicated) along with your feet hanging straight down to the floor
 - Raise your legs, pivoting at the hip, by utilizing your abs - do not swing your legs. There are actually two variations to this workout
 - Bend your knees whilst raising your legs, and bring your knees about half way as much as your chest. This really is the less complicated of the two variations and is recommended for the newbie till abdominal strength has elevated.
 - Keep your knees locked and bring your feet up until your legs are parallel together with the floor.

 - Lower your legs back to the beginning position.

 - Carry out 15-20 reps.



3 # Reverse Crunch

As opposed to bringing your head toward your knees, in this exercising you bring your knees toward your head. It really is perfect to carry out this exercise on a bench.

 - Lie on your back, reach over your head and grab the end from the bench to assist stabilize oneself. Your legs will need to be straight, and lifted slightly off the bench (your abs must be tight).

 - Slowly lift your legs with your abs while bending your knees, and bring your knees as much as your elbows slowly. Your lower back will be up off the bench. This will need to take about two seconds.

 - Slowly lower your legs, even though straightening your knees, back to the beginning position. Tend not to let your legs go all the way down - your abs should certainly be tight the entire time. Once more, this will need to take about two seconds.
 - Perform 20-25 reps.

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3 Most effective Ways To Treat Acne Without Side Effect

1. Zinc: Taking zinc internally is your first step to clearing up your face.  Zinc is a powerful supplement that targets the bacterial development in your skin and clears away the stuff that's plugging up your pores.  Take one 50 mg tablet every day with lunch.

2. Orange Peel: Next, you're going to need something to put on your face.  Grate an orange peel with a grater or knife, mix the shavings with a little bit of water or lemon juice, and apply the paste to your face.  The Vitamin C in the orange will calm down the pores and clear out your glands.  Another good way to increase your Vitamin C intake is by taking a 1000 mg (1 gram) tablet every morning with breakfast.

3. Aloe Vera: Now you'll need something to tame down the redness.  I've found that applying aloe vera to my zits works much like applying it to sunburn: it soothes the pain, calms the redness, and relieves the puffiness and inflammation.  You can also put a pack of ice on your zits to reduce the swelling and inflammation.

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Sensual Breast Massage Tips and Benefits [VERY EFFECTIVE]

It is believed that breast is the part in women's body which holds her whole sexual energy and a sensual breast massage can let this energy loose in to her whole body to raise her desire for lovemaking.

Not only for lovemaking, breast massage is used for treating sexual health related issues and for good over all health as massages can help the body flush out toxins and chemicals out of the breast area of a woman. For couples, a sensual breast massage can be a tonic for boosting up their love life and saving themselves from falling in the web of boring sex.

Breasts are very important for women's emotional health and they deserve to be nurtured and respected to gain woman's trust and love. Sensual breast massage can lower her stress level drastically, intoxicate her, lower her blood pressure and can put her in mood faster than any other part of the body.

Do not land up straight on to the breast of the woman, start the massage by relaxing other parts of her body. It is ideal to start the massage while making her lie down on her belly and massage her back, calf, ankles and kneading her heels.

If one can relax most tired parts of her body she will feel comfortable and will allow herself to sink in the waves of sensation generated by the touches. Stay teasingly close to her genitals while massaging her back and remain gentle.

Once she is comfortable and relaxed turn her to face up and bare her upper body. Pour some warm oil on her breast starting from her nipples, her breasts and on her upper chest area, gently spread the oil evenly all over her upper body.

 Increase the pressure just a little bit and move your hands across her upper chest from one shoulder to another, you can also place your hands just above her breasts and move your finger in circular motion from center of her chest towards her shoulder and armpits.

Pull your hands from her shoulder passing from her cleavage and moving below her breasts. Repeat this motion till you feel she is enjoying it. Do not give a hard rub always remember it is a sensual massage and not a breast rub down.

Cup her breasts and move your hands in circular anti-clockwise direction, from outside towards inside, the grip shall remain gentle. You can also hold her breasts from below and lift them up and move your hands over them with your fingers moving in anti-clockwise direction.

Finally cup her breasts and rub her nipples with one finger. You can even pinch her nipples gently with two fingers. If you feel you may even suck them for more excitement. Mastering this technique of sensual breast massage will prepare both of you for a memorable lovemaking act.

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Simple Breast Massage Guide And Benefits 2019

- Benefits

- You can definitely choose massaging as a safe treatment option to provide firmness to breast.

-It also helps to provide good shape and size to the body.

- Today, massaging is one of the widely recommended treatment options for those females suffering from inverted nipples.

- Apart from enhancing the size of bust, it is also found to be very useful to build self-confidence. Do you know how useful is breast massage in eliminating toxins and natural breast enhancement?

Accumulation of toxins in breast cells is a common problem reported among lactating mothers. This health disorder can be well cured by doing a proper breast massaging.

- Apart from flushing out toxins, doing a proper breast massaging is also found to be very beneficial to cure problems like engorged breasts. This condition mainly occurs in those women who does not get time to breast feed their baby.

If left unconsidered, accumulation of milk is converted to poisonous toxins which create pain and swelling. As a natural breast enhancement technique, breast massaging is found to be very useful to overcome this problem. In order to attain satisfactory result, people are advised to apply breast enhancement cream before starting massaging. It makes the cream applied portion supple and pliable while applying pressure.

Steps:
Now, let's see how to do this useful massage as a natural breast enhancement technique.

- You have to start the breast enhancement procedure from nipple region to downwards with the three lengthy fingers of your hand. To obtain maximum result, people are advised to do massaging slowly with prolonged contact.

After massaging to downwards, it is now advised to do massaging in a kneading type of action. After this step, you have to do a twirling kind of motion instead of squeezing type motion. For best result, try to repeat this procedure for at least ten times per breast.

Finally, it is advised to move palm downwards in such a way that it rub against the side surfaces of breast. Wrong handling of breast may lead way to breakage of glandular tissues.  It is advised to take great care while doing breast massaging.

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