Author Archive: Santina Barefoot

Better Quality Sleep and Good Health


Just like in every aspect of human life, quality is better than quantity when it comes to sleep. According to scientists, human beings should have at least six hours of sound sleep during the night. It is discovered that sleeping well for those hours helps an individual to achieve maximum rest of their bodies and minds. The individual should not awaken more than once to achieve maximum quality sleep. However, you can sleep longer in case your health condition is not good.


Benefits of good quality sleep include :

  • Improved memory – human mind processes and stores information better.
  • Lowered blood pressure – restful sleep causes relaxation that reduces blood pressure, the probability of stroke and heart attacks.
  • Reduced stress and depression – sound slumber helps the body reduce the production of stress hormones.
  • Improved moods – better sleep helps an individual to stay calm, reasonable and controlled.
  • Keeping your heart healthy by reducing stress and inflammation on your cardiovascular system.
  • A quality slumber can act as a painkiller for anyone experiencing some pain such as headaches, joint aches, and backaches among others.


sleepTips for Achieving Better Quality Sleep

Majority of the people are not aware of the things they can do to achieve maximum quality night time sleep. Below is a list of essential tips that will make your sleeping better and help you physically, mentally, and emotionally.

  • Avoid caffeine late in the day – caffeine is advantageous to enhance focus, increase energy, and attentiveness. Consumption of caffeinated products in the evening stimulates the nervous system and may hinder your body from relaxing naturally.
  • Reduce daytime siestas – short naps are advisable during the day. Nevertheless, taking long and irregular naps can adversely affect the quality of sleep that one gets during the night.
  • Consider a Melatonin Supplement – these are sleep aids that are commonly used to treat insomnia. The drug supplements melatonin is the hormone that tells the brain when it’s time to sleep.
  • Be consistent in the time you sleep and wake up.
  • Avoid alcohol – taking alcohol can lead to increased sleeping apnea symptoms, disrupted sleeping patterns, and snoring, among others.
  • Improve your bedroom environment – the room should be kept partially dark, noise-free, and the bed should be comfortable. The room temperature should as well neither be too warm nor cold.
  • Take a shower before going to bed.
  • Avoid taking a lot of fluids before bed – drinking too many fluids causes Nocturia (excessive urination) which interferes with the night’s sleep.


Advantages of taking cacao


If you have always thought that chocolate is bad for you, then you need to think again. Cacao is the main ingredient used in making chocolate, and it has numerous benefits when taken in moderation. Cacao is obtained from the cacao tree that is grown in South America. The seeds of the tree are used in making cacao powder that is later processed into chocolate. The reason why many people argue that chocolate is bad is that it is processed. If you suffer from chocolate cravings, then consider taking cacao which is unprocessed chocolate. The best thing about cacao is the fact that there are many ways to consume it.

Benefits of Cacao

Rich in fibercacao

Fiber is an important nutrient that our body needs. Unfortunately, only a small portion of our diet contains the fiber that our body needs. You can now get fiber by taking a teaspoon of cacao every morning. It is easy to incorporate cacao in your smoothie or take it as a beverage.  good source of fiber will help your digestion and also lower the cholesterol levels in your body. Cacao is one the rich source of fiber that we have today, and it is very helpful for our good health.

Antioxidants properties

Cacao has antioxidant properties to help the body in fighting diseases and strengthen the immune system. It is one of the foods that has been known to have cancer-fighting properties. Including cacao in your diet is good to suppress the cancerous cells in the body. After making cacao part of your diet, you will realize that you don’t get sick often.

Controlling blood pressure

People who suffer from blood pressure can benefit by including cacao in their diet. Cacao has fiber and fiber is an important ingredient in controlling cholesterol. When you control the levels of cholesterol in the body, then it will be possible to control other lifestyle diseases like blood pressure, heart diseases and also diabetes.


Good for the skin

Many people might not know this, but cacao is good for the skin. Consuming cacao can brighten your skin and make your skin look youthful. Cacao brightens the skin by encouraging the supply of blood to the skin. With a proper supply of blood to the skin, it will be possible to provide the skin with all the necessary nutrients, and this makes the skin look good.

Tips on choosing a pregnancy massage therapist

a pregnancy massage therapist

Pregnancy massage is now a good form of massage to help women deal with the different pregnancy challenges. Pregnancy comes with a lot of body changes due to the weight of the baby bump. It is important to learn how to deal with the body changes in a successful way to reduce pain and discomfort. For pregnant mothers, massage can help them in making the pregnancy journey less stressful. A pregnancy massage therapist is the best person to help you with dealing with challenges of pregnancy and making sure that you enjoy your pregnancy.

Choosing a pregnancy massage therapist

Expert in pregnancy massage

When looking for a massage during pregnancy, it is important to hire a therapist who has experience in pregnancy massage. Pregnancy Massage is quite different from other types massage therapy, and you need a therapist who understands this. With an expert in pregnancy massage, they will be able to take care of all your needs and help you cope with the pregnancy pain and discomfort. Other types of massage therapists might not meet the needs of pregnant mothers well.

Training and experience

It is important for the prenatal massage therapist that you choose to be trained and experienced. Pregnancy massage therapists are part of the health profession and training is very important. Massage is not just about moving the fingers. Therapists need to be trained on how to do it right to enhance safety and also to offer effective results. Experience in pregnancy massage is also important when choosing a pregnancy massage.

Method of massage

Different massage therapist use different forms of massage. The common forms of massage are using hands to put pressure on different parts of the body. However, there are massage therapists that use hot stone massage as a form of massage. We cannot say that one form of massage is better than another. It all depends on your preference on the type of massage that you like.

a pregnancy massage therapist


When it comes to choosing a massage therapist, hygiene is an important aspect. The massage therapist should be clean, and the spa should be clean as well. With high levels of hygiene, you can feel comfortable and enjoy the massage therapy session.

Care and empathy

Apart from having the right skills in massage therapy. A good massage therapist should show care and concern in when attending to the clients. For pregnant mothers, care is even more important because most of the time they are tired and stressed.

Reasons Why Going To Concerts Is Good For Your Health


A music lover attending a great concert can improve one’s mood in the process. Every person should make an effort of to participate in a music concert for his or her best artist to experience live performance. Going to a concert with relatives and friends is regarded as the best experience offered than preferring listening music on the radio system, computer, and laptop.



The surrounding environment is usually electrifying whereby. The room holding the show is full of energy the moment an individual is allowed into the venue. Every person attending the concert usually has the same objective of listening to their favorite musician and having fun at the same time.

Socialization purposes

Before someone is allowed inside the venue where the concert is held, one can line up for long durations. An individual will be able to socialize and make new friends while waiting for admission into the venue. There is a high percentage of individual meeting new friends who share the same interests such as listening to music and sharing the same favorite artist.

Anticipation feeling is felt

When a favorite or best artist being local or international one is organizing a concert near an individual is staying, one will be happy and will start making arrangements of attending the concert. One will get anxious in wanting to know the time the concert tickets will go on sale so that he or she can book or pay for it. As the concert of the date approaches, one gets happier and sees the higher chances of attending the concert. A person is usually happy to attend the concert.

Live show

An individual gets a rare opportunity of attending a live show of his or her favorite musician of all time. One will be able to sing and dance along to his or her favorite tracks. These live shows can also be described as the chance of a lifetime by deciding to attend the show or concert.

Health benefits

Concerts contribute in making a person be happy and is considered suitable for the health of an individual. Music lovers see their favorite artists as their role models, and the majority of them are filled with joy whenever they choose to attend.

Meeting the band or artist


An individual will get an opportunity of meeting his or her favorite band or musician after the show is completed. It is an amazing experience to meet the band or artist who was performing.

A few tips to help you overcome stress


Human beings have come a long way in a couple of centuries, with many areas developing and making our lives convenient. However, one thing that may have gone downhill is a person’s personal life. Nowadays, people are becoming more stressed and experiencing anxiety due to their lifestyles. In this article, we will explore the reasons for people to suffer from these mental conditions and what a person can do to avoid them,

Causes of anxiety, stress, and mental breakdowns

Historically, we can see that more and more people are suffering from these issues. There are many causes, and many of them can be attributed to the interactions we have with others. In fact, the primary reason is that people do not have many social interactions like they used to in the past.mental breakdowns

Many people today, are stuck to their smartphones and tablets for work, entertainment but mostly onsocial media networks. If you look, people will have thousands of friends online but may have never met most of them in real life. One cause for stress, loneliness, and anxiety is not having healthy relationships. Being stuck to your gadgets and not actually talking with other people will make you feel alone and you will not have anyone to talk to when you have something on your mind,

A few solutions

While there are a few things you can do to avoid falling into a dark place here are a few practical solutions.

Make friends for real

Lock your smartphone or tablet and go out to a park talk to people and introduce yourself. It is a great way to make friends. Hangout with others in your neighborhood on weekends or visit your relatives. Having human interactions like these will help you not feel alone, and that will alleviate any anxiety you may have.

Speak to a professional

Speak to a professional. These are professionals who can help you open up about your real feelings and also give you ways to overcome them so that you will not have to feel along again. In fact, many people ho deal with stress and other issues that are plaguing their mind frequently visit a phycologist that they can unload their troubles and find some comfort in the sessions they have.