Why A Healthy Lifestyle Should Matter To You

healthy-diet
Picture Source

If you’ve never been the athletic type then you might wonder why a healthy lifestyle should even matter to you. You might not be planning on running marathons, and you might not care about being muscular. Of course, you don’t have to be an athlete or hit the gym every day. We all have different interests in life and that’s a great thing. You only have so much time available during the day, so you should focus your attention on one thing.

However, there’s a difference between dedicating your time to the pursuit of non-athletic goals and simply failing to safeguard your health at all. If you’re eating poorly, living a sedentary lifestyle, and neglecting other aspects of your health (such as your mind) then you’re neglecting your body in the most basic sense. If you’re wondering why a healthy lifestyle should matter to you then here’s a look at just a few of the key things you need to give more attention.

You need your senses.
Let’s start off with an aspect of health that people often give very little consideration: the senses. However, your ability to see or hear should be a priority. Even if you’re young and you don’t think your senses are failing you, that doesn’t mean you should neglect the importance of getting checked out by a specialist on a regular basis. You should see an optician every 2 years, ideally. You might be straining your eyes without realizing it. Fatigue can sometimes be an indicator of this. If you want to avoid eye damage then you need to address this sort of thing before it becomes an issue. And the same goes for hearing issues. If you think your hearing might not be as good as it used to be then you might want to find an audiologist to assess your situation. Maintaining your senses is the best way to stop them deteriorating further as you get older.

You need sleep.
If you really want to be healthier then you need to get more sleep. That’s a simple fact but you probably already know how important sleep is. Every time you don’t get enough rest, you feel it the next day. But tiredness and a lack of energy are only two consequences of sleep deprivation. When you deny your body the rest it needs, you deny yourself the recovery you need. You’ll leave your body and mind weaker, essentially. Sleep deprivation will make it harder to concentrate but it’ll also make you more susceptible to illnesses (both mental and physical). That’s why a healthy bedtime routine should be a core component of your lifestyle.

You need exercise.
Get outside once a day and go for a brisk walk. It doesn’t have to be a long walk. You could stroll around your local park for 20 minutes or so. The point is that you should keep your body active. Maybe this is something that has never mattered to you but it should. It’s not just about losing weight and “looking good”. Keeping your body physically active keeps your heart healthy and reduces the risk of disease in the future. Additionally, exercise keeps the mind healthy; it can reduce stress, depression, anxiety, and other mental health issues.

Don’t Let A Drug Addiction Ruin Your Life!

addiction
Image Source

Hundreds of thousands of people suffer drug addictions at any one time. There is somewhat of an epidemic at the moment in the US and many other countries around the world. The issue is that many addicts struggle to admit their problems and seek help. That means their bodies and minds deteriorate, and those people never make a recovery. If you have issues with a drug addiction at the moment, this article should point you in the right direction and ensure you start walking down the correct path. The last thing you want to do is ruin your life, and so it’s vital that you pay attention to the advice on this page.

Admit that you have an addiction

The first step towards recovery involves admitting that you have an addiction to drugs. That is difficult for some people because they feel embarrassed and worry about the reaction they’ll get from their loved ones. However, there is no point ignoring the situation any longer. If you have an addiction; it’s time to talk about the problem and start walking down the path to recovery. In most instances, the people you talk to about your habit might seem shocked or concerned. That is a positive thing because it means those individuals care about you, and they want to help you beat this illness. Try to have long conversations and discuss your intake of drugs in-depth with the people closest to you.

mobile-phone
Image Source

Ask your family and friends for support

Once you admit to having a problem, it’s time to ask your friends and family members for support. The people in your life can help in many different ways, and so you just need to talk through various options before creating a plan. It’s always sensible to tell your loved ones never to lend you money – even when you beg for it. If people hand over cash whenever you ask, they are enabling your addiction and encouraging you to purchase drugs. You might also ask if it’s okay for you to call your friends or family whenever you start to struggle. Let them know that you might have to dial their number in the middle of the night sometimes. Having a robust support network is essential if you want to recover.

Visit your doctor and explain the situation

There are a couple of reasons why you need to visit your doctor and explain that you’re addicted to drugs. Firstly, medical professionals might want to perform some tests to check your health. That is especially the case if you inject drugs using needles. Heroin addicts who do that will often contract infections like hepatitis or HIV. So, it’s vital that you allow the doctor to test your blood. Also, you can ask about different treatment options available to you. Experts from the Summit Behavioral Health drug rehab say spending time in a dedicated facility sometimes works well. At the very least, that should limit your access to the drugs that cause you so much distress.

drugs
Image Source

Determine the cause of your addiction

Understanding the cause of your addiction is an essential step if you want to recover in the fastest time possible. Some people let things spiral out of control when they get pain medication for a genuine complaint. They struggle to get off the tablets and then end up turning to illegal drugs when the doctor won’t provide any more prescriptions. Lots of other people take drugs to deal with past trauma in their lives. Maybe you had an unhappy childhood or something similar? When you know the reason you take drugs, it becomes much easier to spot warning signs and replace the addiction with something positive.

Consider talking therapies

For whatever reason, many addicts find it difficult to talk about their issues with close friends and family. If that applies to you; be sure to ask your doctor about talking therapies. Either that or you can search online for psychologies and counselors you can contact. Sitting with a specially-trained stranger and discussing your problems can often help you to gain a new perspective on the situation. People in that profession also know about lots of mental exercises and techniques you could try to stop those cravings. In most instances, you won’t have to worry about the cost if you have medical insurance. However, there are some free clinics around the country where experts volunteer without asking for payment. You can research those online.

hiking
Image Source

Change your life

You will probably discover that your life routine is the cause of your addictions. Perhaps you work a job that you hate, or you’re in a less-than-healthy relationship? Well, you are the only person in the world who can take decisive action and turn things around. Changing your life for the better should help you to focus on positive things rather than all the harmful elements you encounter. Try moving to the countryside if you live in the city. Relocate to a different country if you need to get away. The possibilities are endless, and so you just need to identify the best steps to take based on your circumstances. You might consider:

  • Getting a new job
  • Leaving your relationship
  • Moving to a new location
  • Starting a new hobby
  • Booking an exotic holiday
  • Starting a business
  • Going back to university

If you take the advice from this article and learn from it; it’s possible that you could find yourself addiction-free within only a few months. Just bear in mind that some drugs like heroin and alcohol create a physical dependency. So, you should always speak to your doctor before going cold turkey because you could make the situation worse. There are substitute drugs like methadone that you can use to ease the cravings and ensure you don’t have a mental breakdown as the drugs leave your bloodstream. Once you’re clean from the drugs; you just have to enrich your life and keep yourself occupied. That is the best way to ensure you don’t get tempted again in the future.

Why Your Garden’s Health Is Good For Your Health

Most of us are aware that being outdoors is healthy for us. The fresh air, the sounds and views of nature, and the opportunity to move about more freely contribute to good health. Of course, it is possible to take all of this a step further. After all, your own garden or yard is part of that healthy environment. Are you taking care of yours so it can help take care of you?

The Active Gardener

Your garden can help you increase your core muscle strength and mobility. Tending a well-stocked garden takes a lot of physical work. You might find yourself digging, forking, and edging. Maybe you like the idea of mowing and trimming bushes, hedges and shrubs? Then, of course, is all the potting, planting, and pruning. It’s busy but enormously rewarding. Imagine having freshly cut flowers directly from your own garden as often as you like? Best of all, you’re keeping active, fit and healthy.

garden
Imagine what you could create while getting fitter and healthier. Image source

The Stress Relief

A good garden can offer relief from stress every day. Start with the scents and aromas. Lavender is well known for aiding relaxation. But the floral bouquets from a flower garden can all offer stress relief. They encourage you to inhale deeply. Breathing techniques are a good way to reduce anxiety. Then, of course, you have all the visual beauty to admire. Flower beds and pots full of color can be enormously enjoyable. They’ll put a smile on your face in the toughest of times.

Imagine the view from your home office. What if you could shape and color that view to bring beauty and life to your working day? Even working from home can be stressful sometimes. A few moments staring out of the window when you have a magnificent view can be the perfect release you need.

The Environment

Of course, you don’t have to stay indoors when you work from home. You can sit in the garden and enjoy a wonderfully natural home office instead. Sit on the grass, or enjoy the added benefits of an alfresco dining set. All you need is a beautiful lawn and a little shade so you can stay outside for longer. Good lawns do need Pro Irrigation types of sprinkler systems to be adequately watered. This does mean that there might be moisture on the lawn at certain times of the day, though. Make sure you’ve set the timer for your irrigation correctly, or you might damage your laptop!

garden
Color, aroma, and shape. Image source

If you’re lucky enough to live somewhere quiet, you might even enjoy the sound of the birds twittering nearby. A well-stocked garden full of shrubs and flowers will attract insects and birds. This might make your garden a wildlife haven. You can enjoy watching them come and go. You might even enjoy attracting them to the garden by considering your planting choices and providing feeders. Working this close to nature can be enormously beneficial to your health.

Your outside spaces are the perfect places to nurture if you also want to nurture your own health. Take care of the trees, grass, shrubs and plants in your garden. Then enjoy sharing it with birds and wildlife.

Dealing With The Most Annoying Symptoms Of The Common Cold

If you’re reading this, then there’s about a 90% chance you’ll end up catching a cold this winter. Colds are like opinions; everyone has them! Today, we’re going to take a look at some of the most annoying symptoms of the common cold, and how you can make them a little less annoying for you.

blocked-nose
Don’t let a blocked nose ruin your sleep. Credit

Blocked Nose

A blocked nose is probably the worst symptom when it comes to a common cold. It’s bad enough during the day but gets much worse at night. You struggle to breathe, meaning you have to sleep with your mouth open. Needless to say, this is phenomenally uncomfortable. Thankfully, dealing with this problem is a lot easier than you think. There are loads of nasal sprays you can buy with a built-in decongestant to help unblock your nose in minutes. Use one before bed, and you’ll breathe easy at night. Or, check out the advice here https://www.healthline.com for some ideas that don’t involve any form of medication.

Blocked Ears

No doubt a blocked nose is bad, but I absolutely despise having blocked ears. You feel like there’s too much pressure in your head, and your hearing becomes slightly muffled. What’s more, it’s often impossible to unblock them yourself, making the feeling incredibly annoying. How can you solve this? Well, as noted here https://georgiaent.com, you can visit an ENT doctor for issues with your ears. They can give you a proper checkup and might be able to prescribe some drops that reduce swelling inside your ears and unblock them for good.

hot-drink
Drink a warm lemon drink to soothe your throat. Source

Sore Throat

A sore or tickly throat can be a real pain when you have a cold. It makes it hard for you to swallow, and the tickly sensation can be very hard to get rid of. It’s almost like an itch you can’t quite scratch. There are two main solutions here. The first is to gargle a saline solution to help clean your throat and kill off any bacteria. I found a helpful video that I’ll attach under this point to show you how to make this solution. The second is to drink a hot honey and lemon drink, as it will soothe the soreness in your throat.

Heavy Eyes

I’m not sure if this is a proper medical symptom, but it’s one we can all relate to. You know when you have a cold, and all the congestion in your head just makes your eyes feel heavy? That’s what I’m talking about here. You feel like there are two weights attached to your eyelids, causing them to droop down. You look in the mirror and feel like a panda, it’s such a horrible feeling. The only real way to cope with this is to sleep and rest! Let your eyes close, and try to wake up feeling more refreshed.

If you’re suffering from a cold this winter, then I hope this advice will serve you well. For me, these are the symptoms that cause me the most pain and annoyance. So, use my solutions to calm your cold and make it more manageable.

Better Sleep: Why You Need It & How To Get It

sleep
Photo Credit

It’s safe to say that most of us are not getting the amount of sleep that we need. Due to the modern way we live and the requirements of everyday life surrounding that, we’re pretty much always on the go. And while it may feel empowering to be enjoying a fun life filled with adventure, triumphs and excitement, it sure knows how to knock your health for six. Because exhausted bodies can only do so much, and only go so far before they start to shut off and tell us to slow down. And it’s for this exact reasons that we all need to be focus on our sleep levels a little more.

Right now, you might be thinking that you get enough sleep. But unless you can bag yourself a solid seven to eight hours of quality sleep each night as a minimum, you’re not! And can you safely say that you get that night after night? If you don’t, then you could be put your health at risk – and you will be forced to slow down soon enough. To avoid that from happening, you need to start getting better sleep. And we’re going to show you how by walking through the benefits of better sleep, and then how you can go about getting it.

Why You Need It

sleeping
Photo Credit

So to kick everything off, we’re going to take a further look at the benefits of better sleep and why you should consider getting some!

Better Brain Function

Do you ever feel completely drained and mentally exhausted? When that’s the case, your lack of sleep is not going to be doing you any favors. Because when you get good sleep, you help not only your memory and cognitive abilities, but you boost your creativity levels too. So if you want to be able to perform better at work, or ace any tests, a good night’s sleep is always going to be essential.

More Energy

And let’s talk about that exhaustion a little more. Because it’s not only your mind that can get tired when you’re sleep deprived, you’re going to have absolutely no energy either. Because when we sleep, we conserve energy. There’s a reason that you always feel so chipper when you’ve slept well. A good night’s sleep will always boost your energy levels.

Healthier Skin

If you’ve ever looked in the mirror after an awful night’s sleep and felt like you’ve aged ten years, you’re not the only one. Sleep can affect your skin. And a lack of it for a long time is going to cause you to age quicker. That’s right, a good night’s sleep can keep your skin healthy. Not only will it fight off those awful fine lines, but you’ll look much more radiant too. There really is a reason it gets called beauty sleep.

Healthier Body

From here, you’re also going to want to think about the benefits sleep has for the rest of your body too. And there are plenty – because sleep can help you stay in shape. If you need to lose a little weight, better sleep will help. When you get some quality sleep, your metabolism will always run better. And if you always feel hungry after a bad night’s sleep, that will stop. Because quality sleep helps to regulate your blood sugar levels too.

Happier Disposition

You’ll also be in a much better mood after getting a good night’s sleep too. Just think about it. You’re usually quite crabby when you’ve not slept well – or even if you’ve just gotten used to sleeping for a few short hours instead of the seven or eight hours that you need. When you do get better sleep, your stress levels will reduce and so will your anxiety, so you can say goodbye to being irritable.

How To Get It

woman-sleep
Photo Credit

Now that you’re solid on good levels of sleep, you’re probably wondering just how you’re meant to go from an almost insomniac to a sleeping beauty. Here’s how.

Set Yourself A Bed Time

To start with, you need to set yourself a bedtime. And don’t laugh this often. No, you may not be a child anymore, but bedtimes help you to make sure that you get the sleep you need. By going to bed at the same time each night, your body gets into a pattern. And it will find it easier to sleep the required seven to eight hours a night when you do.

Wind Down

But, before you get to that point, you’re going to want to make sure you prepare for your good night’s sleep throughout the evening. This means you need to start winding down before you hit the hay. Switch off your devices an hour or two before you’re due to go to bed. Have a bath and read instead. This will help to get your mind into sleep mode.

Use The Right Equipment

But you also need the right bedroom setup too. If you’re uncomfortable, you won’t sleep well. So you need to do your research to find a solution that works for you. You’ll find that this zinus mattress review compares the two most popular zinus mattress models, but you also need to find a style that suits your sleep needs. And don’t forget your sheets, comforter, and pajamas too.

Be Mindful

Then, when it’s time to sleep, you should try to be mindful. If you really do struggle to get off to sleep, this is going to be ideal for you. By working on some mindfulness exercises, you should find that you can train your brain to switch off and get into the right state for sleep. Then, you won’t have trouble nodding off at all.

Wake Up Early & Exercise

Finally, you also need to think about getting up nice and early and getting a workout in too. When you do, you’ll find that you are more productive throughout the day and that when it comes to the evening, you’re already tired and ready to get to sleep when bedtime comes around. It’s a win-win.

Why Bone Care From The Beginning Is So Important

The human body is a wonderful piece of engineering. It moves, bends, flexes, and permits us to do amazing acrobatics. Of course, then we grow up, and while the mind is willing, the body is less happy to move as it once did. There are several reasons for this.

As babies, the bones are still small and at different proportions of adult bones. And some of the bones are years away from becoming solid, strong, and reliable. As we mature, the muscles strengthen, the limbs lengthen, and the body tends to be used for fewer actions than through childhood.

Hormones will play a part in flexibility over the years, but the bones will remain relatively unchanged for decades. It is only when those hormones drop for women later in life, that we tend to become more concerned about bone health. Osteoporosis is more common than it needs to be for this age group. Have we left it too late?

Milk’s just for kids, right?

It’s true that a calcium enriched diet is essential for growing and developing bones in childhood. In fact, particularly in young men, calcium should be added to the diet until the mid-twenties. Bones can break quite easily should a diet be deficient in this essential mineral.

baby-feet
Picture Credit: From tiny bones, to senior bones – take care of them for life.

It’s not just calcium that can help to ensure our bones are healthy and strong. An all-round healthy diet makes sure there are strong muscles, tendons and fat stores to protect the bones from impact or excessive movement. Joints also need to be cared for. Without regular movement and good circulation, joints can become immobile.

It seems sensible to include exercise in the mix when it comes to developing healthy and strong bones. Over time, the muscles also develop to support good posture and the bone structure. Is a healthy lifestyle from day one really all you need to make sure your bones are healthy for life?

Unfortunately, no. Genetics will always play a part. Other factors such as the environment can also affect your general health. There are many diseases that can affect the bones, like osteoporosis. Rarely, cancer can also form in the skeleton. This requires specialist treatment from an orthopedic oncologist. This is because primary bone tumors are rare so experienced professionals can be tricky to find.

If you are diagnosed with soft tissue, primary bone, or other musculoskeletal sarcomas, you might contact drallison.org to find out what options are available. Reconstruction of the bone and restoration of mobility might be your priority to get your life back on track following treatment. Diet and exercise will again play a major part in supporting this process.

So what are the secrets to taking care of your skeleton, no matter your age?

You might start with diet. Most of us are fed up with hearing that we should be ditching the sugar and only eating fresh produce. Your bone health might rely on this mantra. Sugar is thought to increase the secretion of calcium from your bones. If you have osteoporosis you might inadvertently be worsening your condition each time you eat a candy bar. Some experts think caffeine might have a similar effect.

Give up the extreme or fad diets though. Starving your bones of key nutrients by cutting certain foods from your meals is asking for trouble. You might not like dairy, but it’s a valuable source of calcium. Even after the age of twenty-five, it’s worth eating low-fat yogurts and drinking milk. If you’re lactose intolerant, look for other foods rich in calcium or choose fortified options. Supplements might be a good idea.

Magnesium is another mineral that is really important for maintaining strong bones. If you don’t take a daily multivitamin, then you can still find magnesium in your diet. Whole grain bread and pasta are great. If you have a wheat intolerance, you might need to search for a suitable supplement.

veggies
Picture Credit: Many, but not all, of your bone health requirements can be found in vegetables.

The building blocks of strong bones are quite simple, really. Vegetables can provide much of what you need. Natural sources are usually best. One naturally sourced vitamin that good bones need isn’t so safe, though. The Government and health advisors recommend getting your daily vitamin D from a supplement, and not from sunbathing! Vitamin D helps calcium to be absorbed in the bones. Just as vitamin C support iron absorption, these two pals go together as well.

Protein is also needed because bones are made up of collagen. Vegetarians can look to beans and pulses. Fish and chicken can be good sources for others. ‘Proper’ stock can also take advantage of the calcium from bones, while the meat provides the protein needed. Varied diets are ideal, but perhaps many could still benefit from supplements to support bone health.

Last, but not least, your bones need potassium (found in bananas), and vitamin K. K is for Kale, and spinach can provide a healthy dose of this vitamin too. If you bleed or bruise easily, this could be a warning sign that you lack sufficient vitamin K in your diet. This doesn’t just lead to weakened bones, but can also cause tooth decay, heart disease and cancer.

What about the exercise?

Any exercise is obviously better than none. If you want to exercise specifically to strengthen and protect bones, then look to weight-bearing exercise. Lifting, pushing, pulling and swinging can all offer great activities for this purpose. Best of all, many of these exercise choices can use your own body weight to be effective. No extra equipment is required.

Experts state that cardiovascular exercises like brisk walking, dance aerobics, and jogging are still important for overall health. Conveniently, all of these upright activities can also strengthen the bones due to using your body weight and impact on your legs and feet. It’s important to find exercises that you can enjoy daily.

It’s true that HRT can sometimes help reduce the risk of weaker bones and osteoporosis. But it’s important to remember that 1 in 4 men can also suffer this problem. Look at bone health as a lifelong commitment to good diet and exercise.

1 2 3 7