Guide To Getting A Good Night's Sleep

Sleep problems can be common with a lot of people. We have all been around friends or colleagues that have said they are exhausted or didn’t sleep well last night. The good news is that if you are intentional and do things about your sleep, you will be able to get a much better night’s sleep, which can be a benefit to your life, as well as your health and wellness. You just need to make sure that you are committed to make a change, and then good things can happen.

Avoid Caffeine

It can be hard to cut caffeine completely from your body, but when you have caffeine close to bedtime, it can have a real detrimental impact. So if you are someone that does have caffeine in their diet, then avoiding it closer to bedtime is going to be more realistic that quitting it altogether. The impact that caffeine has is also really true as you get older, so take steps to get into healthier habits now, and then you will be set up for later in life.

Rest and Unwind

This might sound like an odd one, because surely going to bed itself is a way to rest and unwind? But in actuality, stress has a massive impact on how well you are able to sleep. So before you actually get into bed, you need to take time to rest and unwind. It could simply be staying downstairs a little longer with the TV off and just taking ten minutes to chill or plan your next day. Avoid anything that stimulates, such as your smartphone or a tablet screen.

Look at Natural Remedies

They say that pillow sprays made from things like lavender can have an impact on your sleep, so that is a natural easy win that can help you to drift off. Diffusing essential oils can help, as well a CBD oils like those of Imbue Botanicals, for example. The reason being, if you suffer from anxiety at night, or are someone that suffers from insomnia or wakes up a lot, then this kind of oil might be a solution, as it relaxes the mind and body, reduces your heart rate, and helps you drift off to a restful night’s sleep.

Create a Conducive Environment for Sleep

Where you sleep plays a big part, because if you are not comfortable, then it will be hard to drift off to sleep. Making sure that you have a mattress with good support and some comfortable bedding is an easy win. Then make sure your room is just the right temperature for you, as too hot or too cold will impact how well you sleep. Don’t use your bed for things like studying or doing work as these can be things that stimulate the mind, and you will start to associate your bed with those things. Not good when you are already struggling to drift off.


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Ready to Stop Yo-Yo Dieting? Keep Reading...

Are you a yo-yo dieter? If you are, you are indeed not alone. The process of losing a significant amount of weight, before regaining all or most of it, and then repeating the process time and time again is a frustrating experience shared by people all over the world (trust me, I know firsthand!!)

Just as you feel like you are making progress and getting somewhere with your weight loss, you find yourself slipping back into bad habits, and before you know it, you are back where you started. In some cases, people end up even heavier than they were initially. Managing your weight in this way is neither healthy nor sustainable, and will not do your self-esteem much good either, as you may feel like you are continually failing yourself. If you are ready to break this cycle, here are a few tips to help you on your way.

Think about your attitude towards food, and any issues that you may have

When it comes to weight loss, this is one of the most important things that you can do. You will never be successful in losing weight if you haven’t considered your feelings and attitudes towards food and diets, and if you don’t deal with any underlying issues surrounding it, nothing will work in the longer term. It may be something simple, but more often than not, there are a variety of factors which, when combined, have made you gain the weight or stopped you from losing any. Perhaps you comfort eat, or eat out of boredom? Are you disorganized, so end up grabbing that calorific takeout on your way home from work? Maybe you are an inexperienced cook and don’t know how to prepare healthy meals. Working out the reasons behind the problem will help you to gain much more control over the situation. If you feel like you have some extreme emotions or issues when it comes to food, you may want to consider speaking to a counselor or therapist to help you regain control and deal with them.

Clean Out The Kitchen

It can be incredibly difficult to follow any healthy eating plan if your kitchen is full of unhealthy and high calorie/carb or nutritionally devoid snacks and food. If you have a family or roommates, get them on board too, so that you can’t use the excuse that they are available for them. Dispose of anything that isn’t providing your body with nutritional goodness - anything overly processed, salty and prepackaged, or full of added sugar or preservatives. Ready meals and jars of sauces may be convenient after a hard day at work, but they, as a whole, are relatively devoid of nutrition. Do a big grocery shop and fill your cabinets and refrigerator with fresh fruit and vegetables and healthier alternatives. Don’t completely deny yourself a treat - a piece of chocolate here or slice of cake there isn’t going to hurt, and in fact, can be a part of a balanced diet, but make sure it is an occasional treat.

Research Healthy Eating Plans

There are hundreds of thousands of eating plans out there, and it is essential to do your research and find one that is suitable for you - some will only make yo-yo dieting worse as they aren’t sustainable for more than a few weeks. Others can be implemented as a life long healthy eating plan rather than a short term diet. This noom review gives you an idea of one such plan you may want to take a look at. However, speaking with your doctor or a nutritionist that can tailor a plan specifically for you is always a good way to go!

Learn To Cook

For many people, especially these days where we rely heavily on convenience foods, an inability to cook is one of the main reasons why people struggle to maintain a healthy weight. Learning to prepare exciting, yet healthy meals, means you are less likely to pick up Chinese takeout or reach for the cookie jar just because you want something satisfying to eat. Invest in some herbs and spices and learn how to use them in your everyday meals and slowly build up your repertoire. Look for healthy swaps where possible - can you swap that heavy cream out for natural yogurt? If time is an issue, as it is for lots of us, could you invest in a slow cooker so that you can walk in after a day at work to a hearty and healthy home cooked meal? Experiment with flavors and recipes, and most importantly, have fun with them.


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How To Get The Most Out Of Your Health

Your health is one of the most important things that you need to think about in your life, above all, because it's also one of the very little things that you're actually able to control - so make sure that you do so. There are many different things that you'll want to think about when it comes to your health, but here are some of the main areas that you'll want to focus on.

Nourish your body with what it needs

Everyone says that you are what you eat, and this can be as literal as you make it. Your body needs so many different nutrients, minerals and vitamins in order for it to work and function properly. Without consuming these, your body won't be as strong as it can be. You won't have as much energy as you should have, your immune system will be weak and if you're unfortunate enough to get a common cold or bug, it will take a lot longer for your body to repair itself compared to if you were healthy.

Have regular checkups

So many people refrain from going to the doctor for a checkup because they assume that it's not only a hassle, but also people don’t want to feel like they’re wasting someone’s time, or they may feel like a hypochondriac. But the thing is, this tends to be the reason why so many people are ill and get un-diagnosed with a serious issue. Just because you may not feel any specific symptoms doesn't mean that you have none. For example, there are times when individuals do not experience symptomatology from certain forms of cancer, and this is why yearly physicals and well women’s exams and any kind of help from Ovarian Cancer Symptoms Inspire can be a first level of prevention. Of course, these are all worst case scenarios, but you can never be too sure unless you get yourself checked out.

Start active every day   

Exercise is so important - it isn't just about eating well, it's about getting your body moving and you circulating yourself. Get the heart beating and your blood pumping through your veins. Your body needs to move and be active in order to burn off fat and gain muscle. Having said that, it isn't all about getting in shape purely for the aesthetic appearance, but for all the good it does for you on the inside too. It can be anything from running around the block, to signing up for a gym membership, or even just turning on your favorite songs and dancing around the house.


Now that you know what you need to look out for, make sure that you take the time to do so, because above everything else, you need to make sure that you look after yourself, because no one else will if you don't let them. It's all about the little things, but as long as you live your life in moderation, everything should run smoothly.



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Steps To Take When You Have An Injury Or Illness

Experiencing illness or being involved in an accident can be extremely stressful. Most days, we go about our day to day lives problem free, so even the smallest of symptoms or incidents can throw us off guard and put a dent in our routines. While many of us want to get back into the swing of things as soon as possible and put the negative situation behind us, it’s of the utmost importance that you follow specific steps on your road to recovery. Staying on the straight and narrow will help to ensure that both your mind and body can recuperate to the best of their ability, minimizing your chances of associated repercussions down the line.

Here are just a few different things that you can do to achieve this!

Seek Medical Help Immediately

Of course, you don’t have to go to the doctors or call emergency help for every situation. A paper cut should heal quickly and independently as long as it’s kept clean. A common cold should fade within a week or two. However, if you have any sort of illness, injury, or symptoms out of the ordinary, you should seek medical help as soon as possible. Having a medical professional check you over will help to lead you to a proper diagnosis. They can then ensure that you receive the relevant treatment or medication to get you back to good health. Putting things off will only give your symptoms or condition time to worsen. So, why procrastinate?

Take Time Off Work

If your doctor recommends that you need to take time off work to recover, take time off work to recover. So many people try to rush back into their workplace for fear of losing out on money. This is understandable - after all, we all have bills to pay. But if the incident or illness caused wasn’t your own fault and was the result of the negligence or malpractice of others, you can seek legal advice that could result in compensation. This will provide you with sufficient money to replace any lost earnings and cover the cost of any treatment you require. You can find out more about this at www.braininjurylawofseattle.com/.

Complete Courses of Treatment or Medication

So many people make the mistake of quitting their treatment or medication as soon as they start to feel a little better. They assume that they don’t need it anymore. But at the end of the day, you’re feeling better for a reason and your treatment and medication tend to be that reason. Quitting them before recommended can see all of your progress slowly fade away and you can end up on a slippery slope back to discomfort, pain, and worsening conditions. So, make sure to stick to your doctor’s instructions and complete any courses you have been signed up to or prescribed.


These steps may sounds relatively simple. But it’s astounding just how many people neglect them! So, if you do experience illness or injury in the future, make sure to bear them in mind at all times.


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Thinking Of Quitting? Tips To Help Stop Smoking

If you have decided that it is time to give up smoking, you have already taken one of the most difficult steps. Now, you need to make the journey ahead of you as easy as possible. Of course, saying goodbye to cigarettes isn’t going to be a walk in the park. However, here are some tips that might help make the transition for you smoother.

1.    Set a quit date – A lot of people decide they are going to quit smoking and then try and embark on the difficult task the following day. Instead, set yourself a quit date. This allows you to gradually decrease your intake and therefore quitting may seem a bit easier to you. It also enables you to move from cigarettes to eLiquid to being cigarette-free altogether, which will make it a lot easier overall. There is no reason to make quitting more difficult than it needs to be. You can ease yourself off cigarettes.  

2.    Write down your reasons for quitting – Grab a piece of paper and write down all of the reasons why you want to quit smoking. You can refer to this whenever you need motivation. Reminding yourself will make you less likely to light up a cigarette.

3.    Get rid of all your cigarettes – A lot of people keep an ‘emergency cigarette’. However, all this does is offer temptation. Instead, try getting rid of all your cigarettes.

4.    Find a distraction – Determine when you would typically have a cigarette and find a distraction instead. A lot of people tend to find that they have a cigarette when they are on the phone, for example.

5.    Tell your family and friends – Support is going to be essential. If you tell your friends and family you are going to quit they will know not to tempt you with a cigarette and they will provide you with advice whenever you need it. You never know, you may find someone who wants to quit and so you can try to do so together.

6.    Quit when in a good mood – This relates to the earlier part regarding a quitting date. It is vital to select a period whereby your stress levels are as low possible. If you know you are going to be busy at work, for example, pick another time to quit.  

7.    Change your routine – Usually, people smoke simply out of habit. If you break your typical daily routine you will reduce your cravings.

8.    Switch to decaf – Too much caffeine can cause jitters whilst giving up smoking. Therefore, it is recommended that you switch to decaf for at least two months.

9.    Carry healthy snacks with you – Last but not least, it is highly recommended that you carry healthy snacks with you. Whenever you are craving a cigarette you can snack on your food instead. Some snack suggestions are as follows; celery sticks, pistachio nuts, carrot, sugarless chewing gum, dried fruit, and sunflower seeds.


These are just a few tips that may give you a better chance of successfully quitting (or at least reducing your nicotine intake). It’s time to take a step towards a healthier and happier you, and if you happen to fall off the wagon and find yourself having a cigarette, this does not mean you have undone all of your hard work. Keep going and stick at it!



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How To Achieve A Balanced State Of Well-being

You can probably attest to the fact that a long-term healthy routine is hard to achieve. Most of us fluctuate when it comes to our physical and mental well-being. You might put on a few pounds, go running for a few weeks, lose the weight, and then go back to a sedentary lifestyle. Or maybe you get into a good sleeping pattern only to ruin it all when you take a summer vacation or see your family at Christmas. After that, it takes a few months to get back into a good rhythm. Obviously, nobody’s perfect, and we’re all allowed occasional treats or lazy days when it comes to our health. In fact, being able to relax is important for your mental health, but you should strive to maintain some semblance of balance and structure in your life. These are some small steps to achieving a balanced state of well-being.

Think about your diet and level of physical activity.

The first step to consider when you’re trying to achieve a balanced state of well-being is improving your diet. The food you eat has such a big impact on your physical and emotional well being. If you’re struggling to stick to a healthy diet then try making meal plans at first. As mentioned in the introduction, the key to achieving a lasting healthy routine is to find some semblance of structure in your life. The other component of a healthy physical lifestyle is regular exercise. You need to strive for daily physical exercise in a healthy routine.

Rather than simply going for a run when you need to lose a few pounds, as was discussed in the introduction, you should try going for a run every day. Maybe you’ve never felt the motivation to do that because you don’t have the time or energy for a strenuous workout routine. However, you don’t have to push yourself too hard at first. Even 10 minutes of jogging around your local area on a daily basis is better than doing no exercise at all. You’ll feel the difference in terms of your physical and mental health. Moving your body releases endorphins in the brain, and that’ll improve your motivation. You’ll be able to gradually increase the intensity of your workout routine.


Cut down on unhealthy habits.

Living a balanced lifestyle is about more than adopting healthy habits; you also have to cut down on the unhealthy habits in your existing daily routine. We’re all allowed occasional treats in life, as mentioned earlier, but you need to recognize the habits that have developed into something more excessive. Whether you drink too much alcohol, eat too much junk food, or engage in some other bad habit, you need to wean yourself off these things if you want to achieve a balanced state of well-being. You might even want to look into residential drug treatment to get some professional assistance. It’s a smart idea to get support for unhealthy habits that are starting to spiral out of control.


Prioritize a regular sleeping pattern.

This is one of the most important components of a healthy lifestyle, but it’s something that so many people in the modern world dismiss. You might think that a cup of coffee is the solution for a sleepless night, but that isn’t the case. A lack of energy is only one symptom of a larger problem. Sleep deprivation weakens your metabolism, immune system, muscles, and mental health. All of the healthy changes you’re making will be impeded by a poor sleeping routine. Get enough rest every night if you want to achieve a balanced state of well-being. If you’re struggling to get 8 hours of sleep because you can’t shut down your mind then try avoiding stimulants such as coffee and phone screens before bed.


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Do You Ever Feel Like Your Body Is Falling Apart?

Now we’re sure some of you can admit this. If you feel like your body is falling apart, then you really aren’t alone. From a younger age than you might think, we start experiencing things like muscle and joint ache, even though we’re sure our bodies should be fighting fit and ready to take on anything, And that is just from a young adult age. As we get older, things seem to fall apart even more, and you can’t help but feel like in a few years time, you will be nothing but a bit of skin and bone that’s holding on by a thread. But are we really falling apart, or are we causing some of the issues we’re facing? Are the aches and pains we feel normal, or are they something that needs to be addressed before they turn into something more serious? This is what we want to explore today, because we really do feel like the younger you start thinking about your body and whether it’s falling apart, the easier it will be to tackle any issues you’re facing!


Are We Causing The Issues?

Probably, because as a collective we’re really not the best at being able to care for our bodies. We put it under so much stress from an early age, and the things we put into it aren’t exactly the best. This carries on into our adult life, as the habits we pick up when we’re younger just seem to linger more than anything. But we’re all for changing our ways, so we want to highlight where you might be going wrong. For a lot of you, it will be down to the things you do on a daily basis. If you do too little exercise and just sit at a desk all day for your job, and then go home to lie in bed or sit on the sofa, you will fall victim to back and neck ache that you just can’t control. You have to keep your body active, and focus on your posture as back and neck ache is the most common form of body pain. Alternatively, you can be too active and put massive strains on muscles and joints all over your body, and causing even more pain that might be hard to correct.

Is Your Body Really Falling Apart?

Sometimes you just have to bite the bullet and realize the pain you’re having is not normal. As we said, back and neck pain is the most common pain symptom, but arm and leg pain is also common. One thing you could talk to your doctor about getting, are Stellate Ganglion Blocks to try and stop nerve pain in the arms and legs. It can be so crippling to live with nerve pain, and only strong medications that send your mind loopy can control it.  But a more permanent option like this is something you should try and seek.

What Can We Do To Improve Our Outcome

To improve your outcome in life, you should try and get the perfect mix of a healthy and active lifestyle, with plenty of rest combined. Try not to be too much of a couch potato, but at the same time don’t push your body daily in case you cause it harm!



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How To Be Healthy In A Relationship

Beginning a new relationship with someone should be a joyous thing. However, there are several ways that a relationship can become less than healthy. It can affect not only your emotional health but also your physical health if your relationship doesn't progress in a healthy way. You might find that you get into bad habits for a number of reasons, from becoming too absorbed in your relationship to encouraging each other to make less healthy lifestyle decisions. When you're no longer in the dating game, a lot of things can change, but it's important to take steps to remain healthy in every way.

Don't Lose Your Sense of Self

Relationships need to be healthy in an emotional way, helping to protect your mental health. One of the most important things to remember is that you need to remain an independent person, with your own sense of self. While you can also become a couple who are in sync, you don't want to end up like a single entity, instead of two people with their own thoughts and feelings. Both of you should make sure that you still have your own friends, hobbies and time to yourselves so that you can maintain healthy boundaries between you.

Take Care of Your Sexual and Reproductive Health

Although you might be in a monogamous relationship, you still need to think about your reproductive and sexual health. It's smart to make appointments for regular STD testing, particularly if you reach a point where you're considering not using condoms. If you're not planning on having a baby any time soon, don't forget to think about your choice of contraception and ensure you're using at least one effective method of birth control. Remember that condoms are the only form of contraception that can prevent both pregnancy and disease.

Make Healthy Choices Together

It's more common than you might think for couples to get into unhealthy habits together, especially once you reach the stage of cohabiting. When you live together, it's very easy to feed into each other's laziness or lack of willpower. You can convince each other that pizza for dinner again won't hurt or that it would be much better to snuggle up at home than to go to the gym. But if you make an effort to make healthy choices together, you can encourage each other to be health instead of unhealthy.

Grow an Open and Trusting Relationship

Being able to trust each other and communicate is essential in any relationship. You need to spend time nurturing an open and trusting relationship if you want to have a healthy and loving partnership. Good communication is vital for a strong relationship, so spend time talking about issues both big and small. If you don't talk about things, feelings can get buried and go ignored until everything bubbles over. You should talk regularly, even about issues that might not seem like a big deal.


If you want your relationship to be healthy, you have to nurture the relationship but also take care of yourself.



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Teeth & Ear Care

When we talk about health there is a tendency to think of physical illness and heading to the local doctor. But health encompasses much more than just what a doctor can do to serve your ailments. With that in mind, we are going to give a rundown here of some of the other health issues that you should make sure you are getting checked out for the greater benefit of your overall health.

Teeth

First of all, let’s discuss your teeth. You spend parts of your day brushing them, flossing them and all the other daily rituals surrounding teeth. However, how often do you ask yourself about how your teeth are? While the routine of cleaning your teeth is vital to their health, there are also other parts of dental hygiene that we should all be doing. For starters, it is important to make sure you are keeping up appearances with your dentist with a regular six-month appointment.

Outside of the dental surgery, there are other things that you should be doing, especially if you have concerns about the health of your teeth. Limiting acidic drinks and sugary snacks will benefit your teeth greatly and work in a complementary way with the previously daily routine. Your dental regime should consist of at least two thorough brushes and a floss.

Finally, when it comes to teeth, you should make sure you do everything you can to protect them. People who take part in competitive sports might want to consider wearing a mouth guard and everyone should avoid using your teeth for anything other than chewing food. That means loosening bottle caps, etc.

Hearing

Another part of our general health that we don’t always pay full attention to is the delicacy of our hearing. It might have been a while since your last hearing test and so that should be top of your agenda if that is the case. As we get older our hearing naturally deteriorates and we need to make sure we are taking full advantage of the medical professionals who specialize in this field of expertise. You can learn more about hearing tests before getting one so that you are confident of what to expect.

There are some methods that you can employ to look after your hearing such as wearing ear protection in noisy environments like when using a lawnmower or in a workplace where heavy machinery is being operated. Avoid listening to loud music through headphones for extended periods of time. Also, maintain good ear hygiene using some of the many products on the market designed for this purpose.

These are just two parts of your body that need your attention and there are many more that could be discussed. From your eyes to your joints and beyond there are medical professionals to seek advice from and maintenance that you need to ensure you are doing. Your health is the most important part of your life, so keep it in check for a good time.



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Medical Appointments Every Woman Should Make

Everyone has to make regular health appointments. We all have to see the dentist on an annual basis, and we should all check in with our hygienist on an annual basis too. Then, we should see our optician once every two years. These checkups allow medical professionals to examine us and keep an eye on our well-being. However, as women, there are certain extra checks that we should keep up with. Here are some to incorporate into your routine!

Making Appointments

It is extremely important that you keep up with the following appointments. Every year, thousands of women miss their own appointments for a host of reasons. If you’re guilty of this, it’s time to change your ways.

NEW YEAR, NEW YOU, right??

After all, it’s only your own health and wellbeing that you’re risking! If you completely forget appointments, make sure to note them down in a diary and set reminders on your phone. If you fear medical professionals due to previous malpractice or negligence, overcome your fear by contacting professionals in defending malpractice claims - they can seek out justice on your behalf. If you have a hectic social schedule, make time. Cancelling one set of plans is better than leaving problems undiagnosed or untreated.

Cervical Screening

The first appointment that you should consider booking in for is cervical screening. This is alternatively referred to as a “smear test” or a “pap smear”. Put simply, it is a process that is used to examine cellular material from your cervix - this is the entrance to your womb through your vagina. Irregularities in this cellular material could be indicative of cancer or cancerous cells, so it’s important that you keep on top of these appointments. Generally speaking, it is recommended that women aged over twenty five attend annual screenings.

Breast Screening

It is recommended that you conduct regular checks on your own breasts at home. You can find out how to do this here. If you do notice changes or irregularities in your breast tissue or under your armpits, you should contact your general practitioner and schedule a breast screening. This will incorporate the use of a mammogram, which is a specialist form of X Ray that can detect the presence of cancerous cells before they are big enough to see or feel.

Gynecologist

Now, you don’t need to check in with a gynecologist as regularly as you might other medical professionals. But if you notice any problems with your reproductive system, or if you have any concerns, your doctor may recommend that you check in with one. Generally speaking, you can ask for your doctor to refer you. This saves you the hassle of finding a reliable gynecologist yourself.



Sure, medical appointments may not be the most pleasant scheduled events in our calendar. But it’s extremely important that we keep up with them. So, check the last time you were seen and contact the relevant professionals whenever you need.


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