Cut Down On These 3 For A Longer Life

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We all want to live as long as possible, but it is often difficult knowing how to actually achieve that. Too often, we get in our own way by engaging in behaviors which are not really conducive to the aim of living longer. When we do this, it means that we are likely to be disappointed with the state of our health, and it might lead to a significantly shortened life. Part of the difficulty is in knowing where to begin, and that’s where the following comes in. In this post, we are going to look at some of the things you should cut down on if you want to live a longer life. Start with these, and watch yourself become healthier.

 

Sugar

 

We all know that sugar can be surprisingly harmful to your health. But the problem is that sugar tends to be everywhere. When you really start to look at the ingredients in everyday foods and drinks, it’s amazing the kind of places you find sugar rearing its ugly head. If you are keen to do away with sugar but you are struggling to understand how it is possible, the key is to replace it with a healthier alternative which still provides the same kind of sweetness. Something like maple syrup is a good idea, or else you can get hold of various sugar alternatives to put in your tea or coffee. However, you do it, cutting down on sugar is always going to be a hugely beneficial way forward.

 

Alcohol

 

There are very few things good to say about consuming lots of alcohol. It will affect your mood negatively, you will be more likely to die younger, and your energy levels will be low, making you lethargic and meaning that you probably get less out of life. If you have recently decided you would like to get a handle on your alcohol, consider the following. First of all, set up a plan for doing so – a certain number of drinks per week, perhaps, or the number of units. Then make sure that you stick to it, and get an accountability partner if you want. Doing it with someone else is the best way to ensure that you actually carry it through, so that might be worthwhile to consider.

 

Caffeine

 

Although caffeine has been to show some benefits and is far from being all bad, the truth is that cutting down your caffeine intake is always going to be beneficial. Too much caffeine affects the nervous system in surprisingly damaging ways, and in the long run it will mean that you are much less likely to live to an old age. Of course, this is another one which can be hard to cut down on. Switching to decaf is a great idea, as is keeping a caffeine journal if you are truly addicted. With a little of the right approach and some patience, there is no reason you shouldn’t be able to cut down on caffeine considerably before long.

Separate Beds: Victorian Values Or A Lifeline To The Exhausted?

Separate Beds: Victorian or Victorious? Picture here

Even the mere mention of a couple sleeping in separate bed tends to raise eyebrows. People immediately think that things aren’t going well, or they’ve had a major falling out. However, rather than it being because of a problem, or as an ode to Victorian values of days gone by, sleeping in separate beds can be advantageous. Read on to find out more about this phenomenon.

Undisturbed sleep

Obviously, the major benefit of sleeping in separate beds is that you get a much better nights sleep. That means not having to listen to your other half snore and grunt their way through the night. No having to put up with the light from their phone that they insist on using till 1 in the morning, and no bruised ribs or impromptu wake ups from when they thrash around while sleeping.

For many people, this sounds like bliss, and it’s worth bearing in mind that sleep is so important that we spend a third of our life doing it. In fact, the quality of our sleep has recently been linked to crucial health issues such as weight loss, mental health, and physical fitness. All critical elements that affect our overall wellbeing. Something that means if sleeping in separate beds gives you a better night’s sleep, it may also have a long-term positive effect on your life.

Lack of intimacy

Sleeping in separate beds isn’t without its detractors though. In particular, the main argument is that it can negatively affect a couple’s intimacy. Perhaps with one partner feeling a little neglected or left out. This is, of course, an important issue as your sleeping arrangements need to work for both parties and improve your life and wellbeing, not drive a wedge between you.

That is why many couples opt for a super comfortable double, king, or even super king size bed like the ones available from Hypnos Beds as an alternative to sleeping separately. That way they still get maximum comfort and support but also get to cuddle up with their other half before they go to sleep.

Rock your own style

Still undecided on whether separate bed could be for you? Then consider this last advantage. If you have separate beds, you can easily have separate rooms. Something that allows you to decorate them as you wish and to your own personal style.

That means if you love Cath Kidston style floral designs, but your other half is much more into 70’s retro you can both have your dream bedroom. All without infringing on each others sense of style and identity.

Other people’s opinions

A very wise man once said that other’s opinions of us are none of our business, and I’m inclined to agree, especially when it comes to sleeping arrangements. However, I can see that it might be difficult for couples to admit they have separate beds in separate rooms.

Luckily, this issue is easily solved as all you need do is have double (or bigger) beds in each room. Then no one will know whether you are spending the entire night in separate beds or not. Something that means you can avoid outside judgment while providing a real lifeline to the permanently exhausted.

Effective Ways To Improve Your Mental Health In 2018

Make a positive leap forward (source)

While we hope 2017 was a good year for you, chances are you experienced some of the ups and downs that are common to most of us. Problems at work, issues with the family, and unexpected events may have raised your stress level and increased your anxiety. This is why it’s important to take stock of your life as the year draws to a close, and make resolutions that will aid your mental health. Many of us plan to embark on physical exercise when the new year turns around, but our emotional wellbeing needs to be a priority as well. So, with that in mind, here are some things you can add to your list of resolutions, with a specific focus on your mental health.


Take time for yourself

There will be many demands on your time, with lots of people wanting a piece of you. People at work, at home, and even your friends will impose themselves on to you. Therefore, make time for yourself every week. Whether it’s something you do at home or spending time outdoors, give yourself some proper ‘me time.’

Remember your physical health

We are holistic beings, so what we do to ourselves physically affects us mentally, and vice versa. So, focus on your fitness levels, and cut down on those unhealthy snacks and eat nutritious meals. Exercise each day, and release those stress-busting endorphins into your brain. Then set yourself a decent bedtime, ensuring you get sufficient sleep to refresh you for the day ahead.

Spend time with the people who care for you

Whether it’s family or friends, be with those people who make you feel good about yourself. These are the people who make you laugh and smile, and encourage you when you are feeling down. Then cut back on those people who only make you feel bad. You know the ones we mean; those who are overly critical or have negative personalities that drain your emotional strength. If you don’t need them in your life, you don’t need to spend time with them.

Seek help for personal issues

If you have problems surrounding an addictive personality, get treatment for your addiction. Should you have unresolved issues within your life, consider going for counselling. Seeking help is not a sign of weakness, and 2018 could be the year when you finally beat long-term difficulties that have been holding you back.

Learn coping mechanisms for stress

We can’t avoid stress in life, but we can learn to cope with it. So, you might start writing a journal, releasing your emotions on to the written page. Alternatively, you may try yoga or Tai Chi, or any other activity that is a proven stress reducer. There are also one-minute stress relief strategies that you can do when you find yourself becoming agitated. These activities will relax you and keep stress at bay.

Be realistic

Don’t impose unrealistic goals on yourself, especially when you are working on your new year’s resolutions. It’s okay to aim high, but you will feel worse if you set yourself goals that are not practical. Therefore, consider aspects of your life that are possible to change, and you will feel better when you know you have accomplished something.

Final thought

We hope our advice has helped you to think about your goals for the year ahead. Be kind to yourself and others, and hopefully, you will have a fantastic 2018.

Taking The Next Steps In Your Health And Fitness Journey

You may have gotten so far in your health and fitness journey, and gotten content with where you’re at. While being happy with yourself and your situation is great, becoming complacent is not. More often than not, there are a ton of ways people can improve their health and fitness journey, whatever level they are currently at.

 

If you’re interested in how you can improve, read on…

 

Relieve Stress

Ok, so you might be strong or fast or whatever, but are you taking the time to relieve your body and mind of stress? If not, you need to start taking this seriously. The fact is, stress can be a huge problem for both physical and mental health. It can cause illness and disease, as well as problems that you can’t see, like insomnia. It can also increase cortisol in the body which is renowned for holding onto fat.

 

How can you relieve stress? Go see a friend. Take a walk. Do some knitting. Get away from the screen and do something that makes you feel good. Be more mindful and take deep breaths. Try as many holistic ways to rid yourself of it as possible. Even a little stress should be eradicated.

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Get More Sleep

Are you getting enough sleep each night? The amount each person needs can vary, as we are all totally individual. However, you should ideally aim for 7-8 hours per night. Any more or less and you might just wake up feeling groggy and out of sorts. Studies have shown that people who get less than 6 hours of sleep per night function and feel like those who get none! That’s right; less than 6 hours and you may as well have pulled an all-nighter (apparently). You can begin tracking your sleep with apps or wearable fitness trackers if you’re serious about it.

 

Drink Higher Quality Water

Drinking liters of water per day helps us to stay hydrated and feeling energized. Drinking a pint in the morning can have a great effect on the mind – most don’t realize that they only feel groggy because of dehydration. However, if you’re sipping on the water with dangerous chemicals and toxins, you will be doing yourself more harm than good. By looking at the Big Berkey Water Filter and other options for filtering your water, you can find the best way to drink high-quality water. You should notice a huge difference in the taste and how you feel.

 

Work On Ways To Advance Your Fitness

Work on ways to advance your fitness. Take a look at the exercises you do and figure out how you can progress. Shorter rest times? Supersetting? Perhaps you can simply incorporate functional exercises, like pull ups and push ups. It’s all well and good being strong, but being functional should also be a concern.

 

Get More Steps Every Day

Going to the gym and working out doesn’t make you fit automatically. If you’re not clocking up enough steps each day, you’re probably a lot less fit than you think you are. Get a pedometer and aim for at least 8,000 steps each day.

 

Ready to take the next step? Go for it!

 

9 Ways to Get Fit by Accident

Image via Public Domain Pictures

 

There are millions of people in the world who know that they really should be getting more exercise, but who just find it difficult to fit the constant gym sessions into their daily routines.

 

But what if it was possible to get into shape, lose weight, and feel better, without any conventional exercise program, expensive home gym, or personal trainer?

 

In ages past, long before the internet, or even gas furnaces, it was natural for everyone to become effortlessly fit without even thinking about it. Days working the land, or, in hunter-gatherer times, stalking prey, meant that physical activity was innate. It was just something that everyone got plenty of, like it or not.

 

Today it takes a bit more work — but there are still ways of making physical activity, and fitness, a natural part of your life. Here are a few suggestions.

 

Take the stairs

 

“Take the stairs rather than the elevator” is probably one of the most commonly given bits of advice for people struggling to shed some pounds and improve their cardiovascular conditioning, and for good reason. It’s simple, and it works.

 

If you work or spend any significant portion of your time in the city, it’s all but inevitable that you’ll find yourself in high-rise buildings on a fairly regular basis, having to choose between the elevator and the stairs.

 

As simple (and inconvenient) as it seems, simply choosing to take the stairs more often than not can have a surprisingly positive impact on overall health and fitness. Your legs will really feel the burn, and before long you’ll be panting, with your heart and lungs getting a great workout.

 

Get a standing desk

 

One of the big new innovations in workplace furniture in recent times has been the standing desk — and it’s been a great innovation for overall health and fitness in the workplace, and in home offices, alike.

 

It’s well known today that sitting for extended periods of time carries with it an array of negative health consequences. In fact, it’s been reported that staying seated for a majority of your day may be even more harmful than cigarettes for the body and that it contributes massively to risk of all-cause mortality, or, dying from any cause.

 

Standing desks are bits of furniture which elevate your workstation to standing height, and allow you to work as normal, while on your feet. Most of them are easily adjustable so that they can be lowered back to a seated position as required (standing all day isn’t great for you either, after all) and some even include built-in treadmills so you can walk and work at the same time.

 

Use the Pomodoro Technique and then walk around

 

The Pomodoro Technique is a famous productivity hack which involves using a timer (originally a kitchen timer) to set periods of intense, all-out work focus, interspersed with small breaks in order to stay motivated and to refresh your mental energy.

 

The Pomodoro Technique involves working for 25-minute blocks, followed by 5-minute breaks, and is widely regarded as an excellent way of increasing focus and motivation in the office. Regardless of what kind of work you do, you’d be wise to look into using the Pomodoro Technique to give you an extra edge.

 

Instead of just using your 5-minute Pomodoro break to surf the web, listen to music, or check your phone, however, you’d be much better served by getting out of your chair, and going for a walk around the office, and having a good stretch at the same time.

 

Though walking is one of the easiest, least stressful forms of exercise out there, it’s also one of the most effective, with research finding that those who walk the most on a day-to-day basis have better health outcomes and mood overall.

 

Start off your day with a simple exercise routine

 

There’s a  fantastic feeling of accomplishment and refreshment that comes with doing some exercise at the very beginning of the day. While some people may opt for intense predawn workouts, like marathon training, or driving down to the gym for a max-effort squat session, simply having a straightforward, bodyweight routine that you do every morning can be a great option.

 

The important thing isn’t so much pushing your body to its limits, but warming the body up, getting blood flowing and wakeful hormones produced, and, of course, establishing a routine and habit of physical activity.

 

Try start with something which you can complete without any real strain or trouble, and in a short time frame. For example, you could do a set of pushups, a set of bodyweight squats, and a set of star jumps, one immediately after the other, perhaps with a few gentle yoga stretches to finish.

 

Commute by bicycle

 

Cycling rather than driving isn’t just a way of saving the planet, and it’s not just a way of sparing yourself some fuel costs, either. It’s also one of the easiest and most fulfilling ways of getting some exercise during the course of your normal day-to-day routine.

 

Studies have found that getting people to cycle to work, with no other changes at all, resulted in massively improved health outcomes, life expectancy, and overall fitness. It also ensures that you’ll arrive at the office each morning feeling energized and fresh, instead of stumbling through the door like a zombie and dragging your feet to the coffee machine before being able to do anything productive.

 

Commuting by bicycle also gives you more flexibility in your routine in general. It’s one thing having to park and collect a car, nevermind drive it into the city. A bicycle, on the other hand, is easily transported and dealt with in just about context.

 

Do something active at least once a weekend

 

A pretty common routine for people to settle into is to reach the end of working week, and completely give up on the idea of doing anything even a little bit strenuous until Monday. Under this system of extreme relaxation, the weekend gets spent on sitting around, maybe going to the pub, watching TV, and doing as little as possible.

 

It makes perfect sense that anyone would want to relax after a busy week at work, but there’s no reason why that relaxation has to be in the form of getting as little physical activity in as possible.

 

Simply committing to doing something physically active, that’s also fun, once a weekend can be a tremendous step in boosting your overall fitness, and in setting habits in place that will set you in good stead, concerning your overall health and wellbeing.

 

This could be anything from a long hike up a mountain, to playing Frisbee with your child or significant other in the park.

 

Sign up to classes or activities that will get you fit by accident

 

The idea of getting fit for fitness’ sake is a bit weird, when you think of it, and pretty recent in general. Sure, sure, ancient Greeks spent a lot of their time at the local gymnasiums working on getting sculpted abs and powerful torsos worthy of their own marble statues, but for most of the rest of human history, people were fit because it was necessary for some activity, not because they wanted to look good or live longer.

 

One of the best ways of getting fit, yourself, is to mirror this ancient approach. Instead of thinking about fitness in and of itself, think of physically demanding activities that you’d enjoy, and which would get you fit as a side-effect, and then sign up to some classes or groups involving those.

 

If you’ve also loved table tennis, for example, sign up for a local competition. Tennis? Find a partner and visit the local courts. Or perhaps you’ve always wanted to become a karate master? Well, there’s nothing stopping you from booking yourself in for an induction class.

 

Set “fitness triggers” around your home

 

When your goal is getting fit “by accident”, you want to rely as much as possible on making your fitness routine habitual and unconscious. One great way for doing this is to install “fitness triggers” all around your home, that remind you to perform a short burst of some physical activity.

 

One of the best examples of this would be to install a pull-up bar in the doorway leading to your kitchen and to set yourself the challenge of doing a certain number of pullups every time you enter the room.

 

The sky’s the limit as far as what triggers you can use. It’s all up to you.

 

Get a dog

 

Man’s best friend isn’t just a great social companion, he can also be a great personal trainer. All dogs need regular walks in order to be healthy and feel content and happy with their lives, and someone has to take them out for those walks. If you find it hard to motivate yourself to go out for walks, maybe you’ll feel differently if your furry companion is depending on you for its exercise.

 

If you’re really up for a fitness challenge, energetic, athletic dog breeds such as German Shepherds or Huskies will not only need regular walks but runs. Long ones.

“What Did You Say?” Unmistakable Signs Of Hearing Loss

Wikipedia

 

Everyone worries about their health. But, there are areas which appear more significant than others. The idea of living without your sight is not very nice. Compare that with muted hearing and the majority of people would take the latter over the former. Losing a sense is a traumatic experience, yet hearing is integral to a person’s way of life. So, when it starts to go, the consequences can be hard to swallow.

 

By spotting the signs, it is possible to limit the damage and save your ears. To do that, though, you must understand the symptoms as and when they appear. To help underneath is a selection of the leading alarm bells. When the following go off, you need to take action providing you can hear them in the first place.

 

Muffled Speech

 

This is a big one because it’s a sure-fire sign something is wrong. In the end, it may be a buildup of wax blocking the path. Or, it may be damage to the eardrum which distorts the clarity of sound. The worst case scenario is your hearing is deteriorating. Regardless, it’s essential to go to the doctor’s as soon as possible to find an answer. Hopefully, they will only have to syringe the wax and your hearing will come back to full health. If not, hearing aids and other devices which help boost the volume of sound are available.

Vimeo

 

Volume On TV/Telephone

 

When you watch TV or take a call, it’s not hard to adjust the volume. All you have to do is find the button and press. The thing is increasing the noise on a device maybe because of hearing loss. It could be that the television or phone is quiet, especially if it’s a landline. Usually, different variables can affect the quality of the call. However, if others in the house don’t have the same difficulty, it is a bad sign. Regarding the television, let the rest of the house set the volume. Then, you can judge the noise level and gauge your level of hearing. Should everyone have it at the same intensity, then you are okay. If the setting is low and you struggle to hear, there is an issue.

 

Following A Conversation

 

The majority of people find following a conversation a simple task. Even if you’re hearing isn’t great, there are other ways, such as lip reading. The difficulty starts when multiple people speak at once. Then, it is much harder to read lips and piece together the conversation. Now, it is worth noting that it may not be a sign of hearing loss. Over time, it gets harder and harder to process signals. Plus, five people talking at once is confusing. But, a hearing specialist would find your answer troubling should you struggle to keep up. The only way to be sure if you’re worried is to see a professional and take some tests.

 

Straining To Hear

 

Sure, there are times when you need to focus on hearing someone speak. When it’s noisy, hearing doesn’t come as naturally. Still, there are other times when you shouldn’t need to concentrate. For example, when you are sitting at home and there are only two people in the room. Unless the noise is deafening, there should be no reason to strain. So, if you are doing it all of the time, there is something wrong. One way to tell is to relax the next time you speak with a friend or family member. If you’re not tense, you’re not straining. Also, gauge your tiredness levels. Focusing all day is mentally fatiguing and leaves people exhausted.

 

Misunderstanding

 

Finally, you may think you hear what they are saying, but what you repeat isn’t right. Lots of people do this, especially the older generation. Rather than be confident in what they hear, they have to repeat the sentence. Usually, what people with hearing loss say needs rectifying because it’s far from the truth. The reason, of course, is due to hearing problems. Another giveaway is saying “what?” a lot when people ask a question. Sometimes, people speak quietly or you miss the train of the conversation, which is why “what?” is handy. However, if you are saying it multiple times a day, then there’s an issue. To be sure, try and count how many times per day the word comes out of your mouth. Also, aanalyzeit in context.

 

These are only five signs, but there are plenty more. The key is to understand that muffled or low speech is a big warning sign and requires action.

How Can Pets Help Those With Mental Illnesses?

Pets are wonderful companions for anyone but have been shown to be particularly beneficial in older people as well as those with mental health issues. We have a special bond with our pets, and they can improve our lives in so many ways. Here are just a few of them.

 

They Encourage Socialising

Research has shown that walking a dog greatly increases your likelihood of having conversations with strangers, which can help owners to stay socially connected and less withdrawn. According to statistics, pet owners talk to more people, and this happens as they provide an excellent talking point. Since a large percentage of households own pets, they give us a common interest, and with their sweet and comical ways it gives us something to speak and laugh about. These days you can find dog walking groups, training and other activities online which could provide an opportunity to get out there and meet others. There are plenty of online forums too dedicated to your pet, so it’s a point of interest that you have which gives you the opportunity to connect with others.

 

They Provide Companionship

Pets give owners company, a sense of security and someone to share the routine of the day with. People with mental health issues or older adults living alone can feel isolated and lonely, having a pet there can definitely help with some of those feelings.

image credit

 

They Give Us Purpose

One of the issues with mental health difficulties is they can cause you to lack purpose. Mental illnesses like depression can make it difficult to get out of bed, look after yourself, eat and everything else. But when you have a pet which relies on you to be looked after, it can be the boost you need to get up and motivated. We have to feed them, take them to the vets, make sure they have the right worm and flea medication- brands like Pet Lock can be useful for this since it kills both fleas and ticks. We love our pets dearly that even when we don’t love ourselves or feel worthless, we can find the strength to get up and give them what they need.

 

They Are Mood and Health Boosting

Pets have a significant impact on both our health and our mood. Dogs mainly, since they have evolved to become acutely attuned to us as humans and the way we act. Research has shown some powerful findings, for example, dog owners are less likely to suffer from depression than those without pets, and people with dogs have lower blood pressure in stressful situations than those without who don’t. Interestingly, pet owners even have lower triglyceride and cholesterol levels, which in turn means that heart attack patients with dogs survive longer than those without. People who have pets, particular dogs will get more exercise due to walking them. But cleaning out a tank, vivarium or hutch can also count towards light exercise. Generally, pets provide a buffer against stress: simply having a pet close by has been shown to reduce our reaction to anxiety-provoking events

Living A Full Life With A Chronic Illness

Living with chronic illness or pain is one of the toughest things that a person can go through. The thing is with chronic illness, it never just goes away. You can learn to manage it, but it’s always there in the background. This doesn’t mean it has to hinder your life, though. Don’t scoff!

 

There are things you can do to help you live a full life with a chronic illness. Having the right mindset is the first important part. You don’t want to see yourself as a sick person. Distinguish yourself from your illness – it isn’t you, and it doesn’t define you. Here are a few ways you can live a full life:

 

Know Your Limitations

Knowing your limitations is the first crucial part of living a full life. Depending on your illness, you’re going to have different limitations. For instance, you may need to stay in bed for several more hours each day or take a break through the day to go and relax. Knowing what you need to do to keep on feeling good is so much better than saying yes to everything and compromising your health. The people who care about you will understand!  

source

 

Self Care Is Key

Always care for yourself first, especially if you have children. You can’t pour from an empty cup. Make sure you take the time needed to recuperate, eat food that is nutritious, drink plenty of liquids to stay hydrated, and get a little exercise if possible – a light walk outdoors could help you to feel better and more positive. Don’t get annoyed with yourself for not being able to do what everyone else is doing either. Love and understand yourself!

Be Honest With Others About How You Feel

If you’re not feeling great one day, be honest. Bottling things up will only lead to miscommunication and an unhappy life for all.

Have The Right Medical Team Behind You

Knowing that you have the right medical team behind you will give you peace of mind. Make sure you know your options for when you’re out of the house and you have a turn too, and make sure the people you’re with know what to do. For instance, they might not realize that your situation is serious and fail to call air evacuation services. Carrying any documents you have with you for others to look at and know what the matter is will also be helpful if something happens.

 

Define A Great Circle Of Support

Let go of people who aren’t lifting you up and making you feel great, and define a circle of support including your friends and family. Something like this is invaluable for making you feel better.

 

Don’t Give Up On Your Dreams

Why give up on your dreams because you have a chronic illness? Many things will still be achievable, it’s just that your path and timing may change. Look at inspirational people who have overcome adversity so you see for yourself.

 

You can live a full and happy life with a chronic illness – you just have to decide to.

TV Or Exercise? What About Both?!

 

To stay fit and healthy, a person has to exercise. Without working out, the body will store food as fat and the cardiovascular system will slow down. The thing is that watching TV is a lot more fun, not to mention easier. It’s simple: you sit down, hold the remote, and train your eyes on the screen. Of course, watching television instead of exercising is a sure-fire way to ruin your health, right? Well, not precisely because it is possible to workout in front of the tube.

 

Here are the things to consider the next time your eyes are glued to the box.

 

Exercise Is Basic

 

Thanks to the current gym culture, it’s easy to think a workout requires specialist equipment. Without weights and a treadmill, there is no way to exercise “properly” according to some people. They are wrong because working out is a fundamental activity which doesn’t need any gear whatsoever. Push ups and sit ups are prime examples. All you have to do is lie on the floor in front of the TV and start the reps. Cardio fans can pace back and forth from one side of the room to another. Don’t let gym owners fool you into thinking a sanitized environment is the only way to exercise.

 

TV Routines Are Fun

 

The great thing about working out in front of the tube is the element of enjoyment. Sure, some people enjoy pounding the pavement, but you are not one of them. Nope, you prefer relaxing in the comfort of your home copying others. Fantastic because a home exercise routine is all you need. Just pop the DVD into the DVD player and try your hardest to keep up. Yoga is a firm fan favorite because it helps the entire body and is doable anywhere.

 

Mental As Well As Physical

 

It is pointless to maintain your body if your mind doesn’t follow suit. The key to good health is the brain. Once it begins to falter, everything will fail because it is the control center. Lots of people suffer from mental illnesses, and some don’t even realize. Seriously, here are a handful of symptoms of bipolar depression that might surprise you. The main reason for poor mental health, however, is a lack of brain activity. Not using your mind causes it to slow down, and simple tasks become hard work. Watching shows which focus on thinking and problem solving is an excellent way to keep your brain engaged.

 

Sit Still

 

Yep, by sitting down you can burn up to one-hundred calories a day. Okay, it’s small amount and won’t keep the weight off forever. Still, there are ways to enhance the process. The best option is to fidget. According to Fit Watch, it is possible to burn up to 350 extra calories by tapping your foot or changing positions. And hey, who are you to argue with science? Of course, you need to couple it with a few more strenuous activities to have the desired effect.

 

You won’t hear this often but forget the gym. Instead, watch the TV and exercise at the same time.

How Your Outfit Can Affect Your Health

Image by U.S. Department of Agriculture via Flickr

 

You already know that clothes can harm your bank balance, but did you know that they can also damage your health? Alas, that sexy pair of heels or that stunning dress that you’ve had your eye on for so long might just contain hidden health hazards.

Here’s a little look at some of the ways your clothing may be out to get you.

 

Some clothes restrict movement

 

This isn’t the first thing that’s likely to come to mind when you think of your clothes doing you harm. More likely you imagined something like tripping on the hem of your dress and falling down some stairs.

Nonetheless, it’s a well-proven fact that the more sedentary people are during their day-to-day lives, the greater their risk of a whole range of illnesses, and even death.

To maintain good health, you simply need to be able to move around freely throughout the day. There’s a reason why Fitbits have daily step targets programmed in.

Your outfit may look good, but if it keeps you seated all day, it’s a future health hazard in the making.

 

Some shoes are dangerous

 

Obviously, heels can be dangerous in a variety of ways. They really could cause you to trip and fall down the stairs, or stop you from being able to run away in a bad situation (e.g., if a car comes hurtling towards you while you’re crossing the road).

Of course, there’s more to it, however. Certain shoes, while they may look great, are simply bad for your joints and muscles. Regularly wearing high heels is thought to contribute to poor posture and shortening of calf muscles, as well as various other health complications.

Even if you intend to remain a regular heel-wearer, it’d be worth your time buying a pair of foot-friendly orthopedic shoes from one of the many companies who provide them, such ShoeFinale.  

 

Dirty clothes can make you sick

 

You may have a pair of pajamas that you wear to bed several nights in a row without a wash, or perhaps a pair of jeans which you assume won’t get dirty for at least several days of wear.

Unfortunately, there’s a lot of danger in wearing dirty clothes, and a lot of it comes down to the harmful microbes that can grow in the creases without you being any the wiser.

These microbes can contribute to everything from fungal infections to allergies. As if they weren’t enough, the accumulated body oils which build up in dirty clothes can also clog pores and cause skin irritation.

 

Some clothes contain toxins

 

Here’s a reason to be seriously careful about where you buy your clothes from, and why it pays to search for brands which advertise themselves as organic or chemical free.

Simply put, your clothes can contain toxic chemicals in the same way that your fresh produce can contain pesticides.

This is all a by-product of the manufacturing and dyeing process, and it shouldn’t be a secret that many clothes may be saturated in harmful chemical compounds when you consider that even major designer brands often use third world sweatshops for their manufacturing.

At the very least, give any new clothing you buy a good wash before wearing it, although this is unlikely to deal with the issue completely.

Breathe Easy At Home

Did you know the quality of the air in your home can directly affect your health? Not many people do. Nearly everyone understands the dangers of dirty air outside the home. Car exhaust fumes, passive cigarette smoking, and local factories can all have an impact on our lungs. The thing is, there are pollutants inside the home that are equally as bad for you as the ones you’re encountering outside.

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We spend much of our time inside, whether that’s at home, at the shops or at work. It makes sense to learn all the ways you can make the air you breathe the healthiest possible for you and your family. If you haven’t heard of ways you can purify your home, then you should check out the list we have for you below and see how many changes you can implement in your daily routines.

 

 

  1. Ventilate. It may seem like an obvious solution – adding more air – but most would think to open a window and leave it at that. There’s far more to improving ventilation than just opening a window! Outdoor air is still polluted, so get in touch with air conditioning suppliers and get quoted for how much it would cost to have central air installed. This can then purify and cycle the air through the home for you!
  2. Eliminate. You need to be able to eliminate the source of the air that isn’t pure. So, dust build-up, smoking, and pets could all be a concern. If you are feeling any of these symptoms, you could possibly have an allergy to dander, which is making your breathing difficult. When it comes to smoking, taking it outside if you aren’t ready to quit altogether can make a difference to your breathing, as you have changed how your air in the house is balanced.
  3. Pipework. If you are an asthma sufferer, the slightest damp or leaks in the home can really have an effect on your breathing. Mould spores and damp in the air can certainly make life a little difficult for you. Getting in a professional to check over your pipes and ensure there are no leaks in the home is a must. Rain and humidity are causes here but if you’ve ensured that your home is watertight, then you will find it far easier to manage.
  4. Change Products. Cleaning is a must, but breathing in chemicals doesn’t have to be. Any one of these methods of cleaning the house without using harsh chemicals can be used so that you are lessening how many chemicals you breathe in. Toxic chemicals can lead to headaches, muscle aches and general ill health so it’s best to avoid them where you can.

You have a right to breathe pure air and the only way to do that indoors is to maximise the air you have in your space. Don’t wait around for someone to tell you that you should have better quality of air – look for it yourself.

 

A Primary Health Focus For Each Decade Of Life

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Twenties: Water Intake

 

There tend to be debates over how much water we should drink every day, but it’s a fair assumption that when you’re in your twenties, you’re almost certainly not going to be drinking enough. Think of the all the quintessential “twenties” behaviors: Partying, pulling all-nighters, eating junk food… there’s not a lot of room for water in there. Focus on getting eight glasses of water per day wherever possible.

 

Thirties: Skin & Hair

 

Our hormones are constantly changing, and they go through a significant shift when we move into our thirties. The first signs of this will likely be noticed in your skin and hair. Hair may become thinner, while your skin may begin to display fine lines or crow’s feet around your eyes. Look into vitamins such as Biotin to help these areas out and find yourself a skincare routine that suits your skin.

 

Forties: Suppleness & Flexibility

 

Hormonal changes are even more likely as you move into your forties, but now is the time to focus on your entire body. Ensuring that you’re as fit and flexible as possible is vital for ensuring you enjoy your later years, so get into the habit of doing yoga or pilates in your forties.

 

Fifties: Mental Health

 

There comes a time in life when we have to face up to the big questions. We have to ask ourselves to think about the possibilities that might be in store for us. Our fifties tend to be the time when we started to do this, wondering how to pay for Alzheimer’s care in the event of a diagnosis or even considering the loss of beloved friends.

 

These are big questions. Contemplating them can lead to mental health problems, most particular depression. Making the time for your mental health and self-care is therefore completely essential; develop a good relationship with a professional therapist and touch base with them on a regular basis.

 

Sixties: Bone Health

 

It’s simple scientific fact that our bones weaken with age. However, that doesn’t mean that you just need to surrender to a world of broken bones being part of your life. There’s a few things you can do to improve your bone density, but by far the most effective is regular weight-bearing exercises. The more you use your bones and expect them to endure the (mild) stress of moving, the less they are going to weaken as you age.

 

Remember all that yoga you got into the habit of doing when you were in your forties? It’s going to stand you in very good stead now. Keep up the habit, and add in a daily ritual of strength training by lifting light-but-substantial weights and going for a walk. Just small changes like this can ensure your bones remain robust, and you enjoy having a good time.

 

What About 70+?

 

By the time you’ve reached 70, it’s safe to say you know how to look after yourself. Keep grouping together all of the vital health information you focused on in the decades that have gone before, keep it up, and then reap the rewards of your hard work with pleasurable twilight years.

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Twenties: Water Intake

 

There tend to be debates over how much water we should drink every day, but it’s a fair assumption that when you’re in your twenties, you’re almost certainly not going to be drinking enough. Think of the all the quintessential “twenties” behaviors: Partying, pulling all-nighters, eating junk food… there’s not a lot of room for water in there. Focus on getting eight glasses of water per day wherever possible.

 

Thirties: Skin & Hair

 

Our hormones are constantly changing, and they go through a significant shift when we move into our thirties. The first signs of this will likely be noticed in your skin and hair. Hair may become thinner, while your skin may begin to display fine lines or crow’s feet around your eyes. Look into vitamins such as Biotin to help these areas out and find yourself a skincare routine that suits your skin.

 

Forties: Suppleness & Flexibility

 

Hormonal changes are even more likely as you move into your forties, but now is the time to focus on your entire body. Ensuring that you’re as fit and flexible as possible is vital for ensuring you enjoy your later years, so get into the habit of doing yoga or pilates in your forties.

 

Fifties: Mental Health

 

There comes a time in life when we have to face up to the big questions. We have to ask ourselves to think about the possibilities that might be in store for us. Our fifties tend to be the time when we started to do this, wondering how to pay for Alzheimer’s care in the event of a diagnosis or even considering the loss of beloved friends.

 

These are big questions. Contemplating them can lead to mental health problems, most particular depression. Making the time for your mental health and self-care is therefore completely essential; develop a good relationship with a professional therapist and touch base with them on a regular basis.

 

Sixties: Bone Health

 

It’s simple scientific fact that our bones weaken with age. However, that doesn’t mean that you just need to surrender to a world of broken bones being part of your life. There are a few things you can do to improve your bone density, but by far the most effective is regular weight-bearing exercises. The more you use your bones and expect them to endure the (mild) stress of moving, the less they are going to weaken as you age.

 

Remember all that yoga you got into the habit of doing when you were in your forties? It’s going to stand you in very good stead now. Keep up the habit, and add in a daily ritual of strength training by lifting light-but-substantial weights and going for a walk. Just small changes like this can ensure your bones remain robust, and you enjoy having a good time.

 

What About 70+?

 

By the time you’ve reached 70, it’s safe to say you know how to look after yourself. Keep grouping together all of the vital health information you focused on in the decades that have gone before, keep it up, and then reap the rewards of your hard work with pleasurable twilight years.

Tech Will Change Life For The Disabled Forever

It can be agonizing to come to terms with the fact that you have a disability. This will be true whether you recently received a medical diagnosis of a mental disability. Or, if you have suffered a life-changing injury. You will certainly feel the impact on your quality of life, and it is sadly, common for people with a disability to experience some level of debt. Usually, this is because someone who has special needs will find it more difficult to get a job and move forward with their life. But, hope is on the horizon because new tech is benefiting people with disabilities in lots of fascinating, often incredible ways. Let’s look at some of the different tech that has helped those with special needs.

 

Hearing Again

 

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Yes, technology has certainly helped those with hearing issues. In the past, hearing aids were your best option for getting help with a hearing issue. This would essentially amplify the sound to make sure that you could still hear properly and understand when people were talking to you. However, hearing aids often broke for various reasons. Thankfully, hearing aid repairs are often quite simple, and it’s easy to get the devices working again as they should be. But recently we have moved past hearing aids with hearing implants.

 

These implants are useful for several reasons. First, they can be completely hidden, and as such, no one will be able to tell an individual has hearing difficulties. Second, the quality of the sound often seems to the user for more natural, as though their ears are learning to hear once more. Implants can also be used to block out sound caused by a disability such as tinnitus.

 

Robotics

 

 

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Losing a limb, a hand or perhaps even being born without one of these parts of your body certainly impacts your quality of life. Aside from feeling different and perhaps feeling as though you look odd abnormal or ugly the loss of a limb can stop you from completing the most basic tasks in life. That’s why robotics are now being used to give these individuals a second lease on life. These new robotic arms and legs can be, with training, used like a second limb due to the fact that they can essentially sync in with the rest of the body. As such, it’s possible for an amputee to be able to control their new arm as they would if they had been born with it.

 

Currently, this type of technology is both rare and expensive however it won’t always be that way. As more hospitals and research labs develop this tech, it will become more common, and there will be fewer people living their life missing an arm or a leg. You can often see this tech on full display during the Paralympics.

 

Mobility

 

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It’s fair to say that one of the biggest issues for people with a physical disability is mobility. They often experience lower levels of movement, and the inability to enjoy life the way they want to. Similar to the elderly, many people with a disability rely on others to take them places or to get from A to B. However, in the future, things could be different and that is certainly thanks to autonomous cars. Whenever we consider this tech, we often think about how it’s going to improve the lives of the typical person rather than those who really need it. The fact is that once the autonomous tech is fully available to everyone and affordable, it’s going to mean massive changes for people with disabilities. Many will no longer have to rely on others and can regain some of their lost independence.

 

Looking To The Future

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Exploring current research areas, you can discover that ten or twenty years from now a disability is not going to be the life change that it is today. Could exoskeletons help people who have paralyzed due to spinal injuries walk once more? It’s certainly possible, and studies are currently ongoing. In Israel, experts are testing the potential of nanotechnology to heal and fix issues with the body that have caused a disability. For instance, chronic pain is caused by plates pushing against the spine. Theoretically, using sophisticated nanotechnology an otherwise impossible surgical procedure could be completed.

 

As such, it is important that we keep exploring different avenues and looking at ways that tech could change the lives of those with a disability. From the simple such as providing software for basic subtitles on video media to the incredible like giving those in a wheelchair the chance to walk again.

 

Fixing Health Issues Before They Worsen

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This article isn’t meant to be an attempt at scaremongering. The vast majority of people have some health issue to some extent. Maybe you’re prone to allergies or illnesses, maybe you faint frequently, or maybe you’re simply not getting enough sleep. We all experience health issues on a minor or major scale throughout our lives. Whilst there’s little we can do to avoid problems cropping up with our minds and bodies, there are good ways and bad ways of dealing with health issues.

The good ways of dealing with health issues usually involve practicing healthier behavior and seeing a doctor whilst the bad ways of dealing with health issues usually involve… well, ignoring the issues altogether. If you fall in the latter category then it’s time to change your attitude towards your body because you only get one of them. If you experience minor health issues then the smartest thing to do is fix them before they worsen. We’re going to discuss some issues you might be experiencing with your health that are nothing to worry about now as long as you get them sorted.

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Diet and exercise.

These are the two most important aspects of your health and they’re also the two lifestyle aspects that you can most easily control. You choose what you eat and you choose how physically active you are. Given that so many of the health problems you might face in the future will be out of your control, it’s better to look after your mind, and body in the best way possible to reduce the risk of heart disease, diabetes, obesity, and other problems with stem from a bad diet and lack of exercise. You need to fix your inactive lifestyle and bad diet before it becomes a health problem. You should focus on your diet first because ensuring you get all the right nutrients (and moderate sugary treats such as chocolate) will drastically improve your health and state of mind. You’ll feel more motivated, energized, and ready to exercise if you eat foods containing calcium and vitamin D for your bones, fiber for your digestion, and so on.

When it comes to keeping physically active, you don’t need to over-exert yourself to get results. The key is just to get your body moving. A brisk walk is always better than a lazy jog, so find a form of exercise about which you can truly be passionate. If you like your local park then walking around it briskly for 10 minutes or half an hour might be perfect for you. If you prefer socializing with others then maybe getting involved with a fun sport might be the right avenue for you. We’ve all come out with the excuse that we have no time to exercise but the truth is, as mentioned above, you only need to dedicate a tiny portion of each day to exercise. Find a form of physical activity which you’ll stick to on a permanent basis; it should be something that doesn’t feel like a chore.

Poor senses.

It’s a sign of aging when the senses start to fail you. Of course, many young people need glasses or may be slightly hard of hearing but these sensory failures are definitely far more common amongst members of the older generation. However, whilst your body may not be what it used to be, that doesn’t mean you have to shrug your shoulders and make do with your deteriorating health. There are always ways to improve your body and better look after yourself.

The key with failing eyesight and hearing is to frequently get both your eyes and ears checked out by professionals. Your senses will continue to deteriorate as you age but leaving them unattended can make things even worse; for example, the wrong prescription glasses (or a lack of glasses) might cause you to strain your eyes and damage them further, and coping with your bad hearing by turning up the volume on your TV or speakers will only damage your eardrums further too. You should really look into booking a hearing aid fitting if you think your hearing has become too bad. The point is that there are ways to stabilize any sensory problems you might be having; the modern age is offering up new technologies all the time.

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Addiction.

Finally, the health effects of addiction are something of which we’re all aware. Perhaps you tell yourself that your excessive drinking or smoking haven’t had any bad side effects yet but that doesn’t mean there’s not more taking place beneath the surface; the consequences can often be quite gradual. Kicking these bad habits as early as possible in your life will ensure that you not only live longer but that you avoid health issues in the future such as shortness of breath, liver damage, and, potentially, cancer.

Helping Hands: How to Reach Out for Health Support

Everyone has times in their lives when they need help. Looking after your health isn’t always something you can do on your own, especially when it comes to your mental health. In fact, most of the time you need some form of help to deal with health problems. Some issues are easier to get help for than others, though. There’s no shame in seeing a doctor if you have the flu. But some health conditions, like STDs or mental illnesses, have a stigma attached to them and can make you feel ashamed. If you need to ask for help with your health, there are several steps you can take.

 

Remove Barriers to Asking for Help

 

There are a few things that can prevent you asking for help with a health problem. Many of them relate to social stigma or your own fears. Maybe you’re scared of seeming weak if you can’t deal with a mental health issue on your own. Or perhaps you’re afraid of the judgment that could arise from revealing you have an addiction or a sexually transmitted disease. It’s important to confront these fears and realize that asking for help can help you overcome them. There will always be people who judge others, but you’re often the one judging yourself most.

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Ask for Support from Friends or Family

 

When you need support to take care of yourself, your friends and family are the ones who will often be there for you. Whether you need someone to take you to a doctor’s appointment or listen to you share your problems, those who love you just want to support you in any way they can. However, they can also sometimes be the hardest people to ask for support. You might have fears about burdening them with your problems. Remind yourself that they want to be there for you and that you would do the same if they asked you for help.

 

Find the Right Resources

 

Knowing where to go for help is important if you need assistance with your health. If you have a physical health complaint, it’s usually not difficult to make an appointment with a doctor who can help you. However, there are some problems for which you might want to explore available treatment options. If you’re dealing with an addiction, the resources at  alcoholrehab.me can help you see what’s available. There are similar review and recommendation sites for various health issues. You might explore medical options, support services, and other ways you can get help.

 

Know What to Ask For

 

It’s also a good idea to think about what sort of help you need. If you’re going to ask a friend to help you while you’re ill, what do you want them to do? Would you like them to be a listening ear when you need to talk? Or perhaps you’d like them to provide practical support like helping to cook or clean. You can help others to help you if you know what you’re looking for.

 

If you need help, don’t hesitate to ask for it, whether from your loved ones or from professionals.

Keeping Fit This Winter

It always seems to be much easier to motivate ourselves to exercise when it’s warm outside. We want to be toned and beach-ready, so we’ve got a goal to work towards and going out for a run in the sun or cooling off in the pool is a nice way of spending the afternoon. Then, the cooler months hit. We don’t want to go out in the dark before or after work, we’ve got aches and pains, coughs and cold and frankly, just don’t want to. Many of us gain weight over winter, and while it doesn’t seem to matter as we’re covered up in layers anyway, it can have other adverse effects.

 

Even a few weeks off exercise can see your fitness levels start to decrease, making it harder to get back to your best when you are ready. On top of this, weight gain can lead to low confidence and self-esteem, trouble sleeping, greasy skin and lifeless hair and higher risks of picking up winter bugs.

 

So, while it’s fine to change your exercise routine in the colder months when you perhaps don’t want to run 10k in the cold and rain, it’s important that you do maintain some level of activity. Here are some great tips to help you stay motivated this winter.

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Address the Aches and Pains

 

One of the main reasons people put off exercise in the winter is that they ache. It’s perfectly normal to have some aches and pains when it’s cold, especially as you start to get older. But, that doesn’t mean you have to put up with it.

 

First, ask yourself if it is just winter aches and not something more serious? Listen to your body, take care of foot pain if you’ve got any, see a dr if you need to and start doing some yoga or Pilates to strengthen your back and core.

 

Exercise Early

 

One of the best ways to stop making excuses is to do the exercise before you’ve had time to think of any. Exercising first thing in the morning gets it out of the way. Instead of spending the day dreading going to the gym after work, you can feel pleased with your accomplishment.

 

Set Goals

 

You might want to make your goals a little smaller over the winter, especially if you are struggling with colds and illness. But, it’s still important to set them. Set yourself small, easy to reach targets that will keep you going and boost your confidence.

 

Try Something New

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An excellent way to motivate yourself in winter is trying new things. If you don’t fancy running or swimming, focus on home workouts or fitness classes. Try some online exercise videos as well as fun group classes like Zumba or spinning. Who knows, you might find something that you love or that you are really good at.

 

Remember to just keep moving. If you don’t feel like exercise, that’s fine, make sure you go for a walk or do some stretches before bed. As long as you are moving, you are burning calories and keeping fit.

What To Know About Facing Life With Disability

For a long time before now and even now, in many circles and groups, disability has been something of a taboo. It’s something we don’t talk about in any real way, often until it’s staring us in the face and we have to learn how to deal with it. It’s a big change, and often a difficult one. But by thinking about how to cope with it, we can make living with it a lot easier.

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Know what you’re dealing with

Many disabilities are there from birth or a result of an accident or injury. There are others, however, that come in with time. Knowing the signs of disabilities like eye disease, deafness, and back pain that could grow chronic can help us start challenging them a lot sooner and learning the realities of a situation. Beyond getting regularly checked out, it’s also worth looking at your family history and seeing any conditions in your family history that could serve as a risk factor in your own life.

Know what you can do about it

Your doctor is always going to be the first port of call when it comes to treating the symptoms associated with a disability and helping you find ways around it. But there are other groups and organizations that can provide real practical advice. From devices like hearing aids for developing deafness to coping techniques for chronic pain, there is a lot of advice on offer. If you’re diagnosed with a disability, it’s worth looking at groups and organizations near you that can help serve as a support system. Your healthcare providers and family can help, but sometimes getting someone who truly understands what you’re going through can help you find real practical advice for fighting it.

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Know how it will change your life

Of course, the difference between disability and other forms of disease or illness is that we don’t consider disability temporary. It requires some changes, which means we have to learn how to understand what our limitations are and how to cope with them. This might mean looking at benefits on offer or modifications we might have to make to the home. Learning to accept our disability and start living with it, not against it, can also help in the next point.

Know the other ways it might affect you

We’ve mostly been tackling the effects of physical disability on your life, and mental disability is another topic deserving a multitude of posts on its own. But it’s also important to be aware of the impact that physical health can have on mental health. Stress, depression, and lowered self-esteem are some very common side-effects of learning to live with a disability. Be aware of the risks and that you might have to face them through counseling or by joining a support group like those mentioned above.

Living with a disability can be a challenge, but it doesn’t have to stand in the way of a fruitful, comfortable, and fulfilling life. Being proactive and facing those challenges head-on is going to give you the best chance of getting that.

Crucial Health Facts You Must Know As You Age

As we get older, many people don’t realize that our health needs change. We don’t necessarily need the same food intake and types of food that we once needed, for example. If you want to make sure you’re taking great care of your health as you age, read on.

 

You Must Consume The Right Nutrients

As you age, you must make sure you’re consuming the nutrients needed for optimal health. Calcium and vitamin D are important for bone health, while fiber will help you to stay regular. Here’s a list of other nutrients you should be including in your diet:

  • Potassium
  • Vitamin B12
  • Healthy fats

It’s also important to note that you need less calories as you age. For each year, you may need anywhere from 20-50 less calories than you used to. This means you need to watch your food intake closely, as you could reach an unhealthy weight if you’re not careful.

 

A Fall Occurs Every 15 Seconds

Did you know an older adult falls every 15 seconds and is treated in the emergency room? Every 29 minutes, an older adult dies following a fall. If this could be a risk in your environment, make sure you make it more suitable. It’s also a good idea to wear sensible shoes.

 

Heart Health Should Be Taken Seriously

Getting regular exercise and quitting bad habits like smoking is crucial to keep your heart healthy. Older adults are more prone to things like heart attacks and cardiac arrest. While things like AED equipment can help, you should still take heart health seriously.

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4 Common Health Issues And How To Prevent Them

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As we all embark on living our lives to the fullest, there will inevitably be hurdles which we sometimes have to cross. These can be as simple as being late for work, losing your car keys or forgetting about an important meeting. They can also be more serious, such as losing a loved one to preventable diseases.

 

It is times like this that make us sit up and listen. The word PREVENTABLE runs circles around our brain, and we wish more than anything to turn back the clock and make life changes. But it’s not too late to make a change. For you and your children’s sake, it is important to learn about common diseases and how to prevent them. Small lifestyle changes can be the difference between life and death. Here are five common health issues and how we can prevent them.

 

Issue: Heart Disease

 

The most common type of heart disease is coronary heart disease. It occurs when fatty deposits slowly accumulate in your artery walls. These cause the arteries to narrow, thus making it harder for blood to flow through and carry oxygen to your vital organs. If your heart receives no oxygen, it can stop beating and cause you to have a heart attack.

 

Solution:

 

The best way to prevent fatty buildup in your arteries is to eat foods which are less dense in saturated fat. Also, keeping active and exercising regularly can make your heart muscle grow stronger and allow it to pump more oxygen around your body.

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Issue: High Cholesterol

 

Cholesterol is a lipid and is produced by the liver. It performs a vital role in the running of your body, however, if you have too much in your bloodstream, it can lead to thrombosis (blood clots). Thrombosis can also result in a heart attack if the clot occurs in the heart, or a stroke if it reaches your brain.

 

Solution:

 

The solution is much the same as for heart disease, eat healthy, keep active and avoid too much alcohol.

 

Issue: Cancer

 

The big ‘C’ is the most famous disease in the world and claims far too many lives every year. Cancer can be hereditary, however, the environment also plays a huge part in this illness.

 

Solution:

 

Alcohol and Cigarettes are both carcinogens, meaning they can increase your risk of forming cancerous cells. Reducing the amount of alcohol you drink can help to prevent the possibility of cancer. Quitting smoking is also a major way to prevent developing cancerous cells. If you struggle to quit right away, e-cigarettes could be a great alternative. Just click on your cartomizer and inhale nicotine without all the other harmful chemicals.

Exercise Young Zen Balance Yoga Meditation

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Issue: High Blood Pressure

 

Blood Pressure describes the force at which blood is pumped around the body. If you have high blood pressure, this can lead to aneurysms, heart failure, and strokes.

 

Solution:

 

High blood pressure can be prevented by eating healthier food and reducing stress levels in the body. If you have been diagnosed with high blood pressure, it may be a good idea to try out meditation. This is a great way to relax the mind and reset your body.

12 Ways To Whiten Your Teeth

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We all want to be able to smile with pride. Stained or yellowed teeth can cause embarrassment or shame for many people. Fortunately, there are many ways to reduce discoloration and help to make teeth whiter again. Here are a few methods that will help to brighten up your smile.

 

Drink less sugary drinks

 

We all know that sugar is bad for our teeth. Whilst sweets and cakes can do their damage, sugary drinks are by far the biggest culprits when it comes to tooth decay and discoloration. This is because these sugary drinks swill around our mouth coating every surface with sugar. This will either stain or rot the enamel.

 

Soda drinks are what most people immediately think of, but many squashes and sugary caffeine drinks can be just as bad. You can either drink less of these drinks or opt for sugar-free options which are less likely to stain your teeth. Drinking through a straw can also stop soft drinks from swelling around your mouth.

 

Limit coffee and red wine

 

Two other offenders for teeth discoloration are coffee and red wine. These dark colored drinks can cause browning of the teeth over time (whilst sugar in the coffee and alcohol in the wine can also contribute to enamel decay).

 

Other than drinking these beverages less often, a solution could be to accompany these drinks with a glass of water. Taking regular sips of water in between mouthfuls of coffee and wine can help rinse the staining particles in the liquid out and stop them clinging to the teeth. Brushing your teeth after having these drinks could also be a solution.

 

Quit smoking

 

Smoking can damage your mouth in many ways from causing gum disease to even developing oral cancers. When it comes to your teeth, nicotine, and tar can quickly cause yellowing. Longtime heavy smokers may start to develop brown teeth eventually.

Whilst there are special toothpaste and mouthwashes for smokers, you’re far better off packing in smoking altogether. Vaping is a popular route for those wanting to quit – it gets rid of much of the chemicals and tar that causes staining. You can buy e-cigarettes in most stores, whilst sites such as https://vaporescence.com/ offer a range of e-liquids to choose from. Other methods of giving up include nicotine patches and nicotine gum.

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Eat more strawberries

 

Strawberries might not seem like the obvious food to help whiten teeth given that they can easily stain a white t-shirt. However, the malic acid found in strawberries is actually highly effective at stripping away plaque and helping to reclaim your teeth’s shine.

 

This only works with fresh strawberries on their own – if you’re adding sugar to them you’ll null the effect, whilst mixing with other berries isn’t recommended either (blueberries can help to cause staining). Some people have created DIY whitening toothpaste out of mashed strawberries and baking soda. This will help remove staining, but shouldn’t be used as a substitute to normal toothpaste and should only complement it.

 

Eat more nuts

 

Crunchy foods are generally great for cleaning our teeth. Raw carrots, apples, and pears can help remove plaque whilst also boosting saliva flow, which in turn helps clean teeth. For an even better tooth whitening food, you could try eating more nuts. Nuts have many positive health properties but they’re also great at strengthening our teeth’s enamel, both through the chewing action and the protein that these foods give us. Nuts also stimulate saliva production, helping to clean our teeth.

 

There are arguments that nuts can have dental downsides too. In fact, some scientists claim our ancestors had such bad teeth because of living mostly on nuts. This may be because are capable of chipping at the enamel, although this is likely to only affect those with little plaque on their teeth. As with any food, it’s worth eating these foods in moderation (i.e. don’t go too nuts for nuts!).

 

Be wary of citric fruits

 

Citric fruits are a topic of debate when it comes to tooth whitening. There are those that claim oranges and lemons can help whiten teeth, whilst there are those that claim they can contribute to yellowing.

 

So who is right? Well, both are. The citric acid in oranges and lemons can help to get rid of plaque and there are those out there who have made DIY toothpaste out of crushed orange peels and lemon rinds. This can be a good temporary solution for getting rid of staining caused by sugar and coffee and red wine and tobacco. However, too much citric acid can eventually cause enamel to corrode. This can cause the dentin beneath to become exposed – a yellow tissue beneath the enamel. If you are using a DIY citric fruit toothpaste, use it no more than once a week and stop using it once the teeth are getting whiter as further use could strip away the enamel.

 

Chew sugar-free gum

 

Chewing gum can help to pick up plaque on the teeth causing discolouration. It can also stimulate the salivary glands, helping to clean our teeth. Chewing gum must, of course, must be sugar-free in order to have this effect, as sugar could contribute to tooth decay. There are plenty of whitening gums out there that claim to be able to make your teeth brighter. These can help to combat discoloration, although are unlikely to be as effective as a whitening toothpaste.

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Try baking soda

 

Baking soda is a miracle product with many hidden household uses. You may have heard of its use as a cleaning agent for getting rid of tough stains on wooden floors and kitchen countertops. Well, it can also be used to get rid of stains on your teeth. By creating a solution of baking soda and lemon juice (or water) and brushing your teeth with it, you may be able to erase some of the stains.

 

This method should only be used every other day and should be used on top of regular toothpaste brushing. Baking soda is much more effective at getting rid of surface stains. It may not be suited for getting of deep stains and in fact by trying to get rid of these, you could start to wear down your enamel. This is because baking soda is fairly abrasive.

 

Try oil pulling

 

Oil pulling is another alternative method of tooth whitening that could be worth trying out. It involves taking a tablespoon of cooking oil (either olive oil, cooking oil or sesame oil) and swilling it around the mouth for 10 to 15 minutes. The oil can help suck the plaque and discoloration off of your teeth and make them appear whiter. Whilst this can be done with any household oil, sites such as http://shop.mercola.com sell specialized oils for this use.

 

Try hydrogen peroxide

 

Hydrogen peroxide is found in many commercial whitening toothpaste. It’s a bleaches agent that not only cleans off stains but actually whitens the enamel underneath. Hydrogen peroxide should never be used on its own – you’ll be safe if it’s already in a toothpaste, but if you’re buying it as a raw ingredient you should always mix it with other ingredients (a common mixture is hydrogen peroxide, water, and baking soda). You can also buy peroxide-based whitening strips and brush-on gel. Hydrogen peroxide is also used in many forms of professional tooth whitening.

 

Try activated charcoal

 

Few people would think of brushing their teeth with charcoal. However, activated charcoal can be another fantastically effective DIY tooth whitening product, getting rid of staining and removing plaque. You should brush your teeth with it as you would with toothpaste and then rinse out your mouth. You should then re-brush your teeth with toothpaste to get rid of the blackness – your teeth should immediately look whiter. Sites such as https://mrblancteeth.com sell specialist activated charcoal toothpaste for the job.

 

Consider professional tooth whitening

 

A more drastic measure for those eager to whiten their teeth could be to seek professional treatment. This is, of course, more costly, although it is likely to be more instantly effective and permanent.

 

Laser treatment is one of the more impactful options. This involves putting a bleaching agent on the teeth and activating it with a laser. This then gets rid of the yellow surface layer of your teeth. This can be a painful procedure and you should expect your teeth to be a little more sensitive after.

 

Another option could be veneers. This involves capping all your teeth with thin porcelain covers. This then creates the illusion of naturally white teeth. Veneers may be less expensive than laser treatment and more effective at make your teeth look white. However, there are drawbacks to veneers – they could limit you as to which foods you can eat. For example, foods such as toffee could risk a veneer coming off and are usually not advised.