Why Building Muscle Leaves You Sore

Why Building Muscle Leaves You Sore


It’s common knowledge that exercising is good for you. Most people who decide to kickstart a healthy lifestyle quote exercise as one of their top priorities. You can dissociate fitness from wellbeing, as a regular physical activity can have positive impacts on your health. A fitness routine can help reduce risks of cardiovascular disease, as it improves heart health. Additionally, sports help bring oxygen and nutrients to all organs, increasing and improving blood flow. Therefore, your immune health and general health conditions can improve when you hit the gym frequently. 


But, more to the point, exercising is crucial to improve and protect your muscular and skeletal health, which can decline in old age. In other words, following a physical regime is beneficial for your muscles. So why do they hurt so much? Muscle soreness could be linked to different factors. 

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You’ve misjudged your fitness level

Nothing like an ambitious start to keep you motivated. However, overdoing it isn’t going to make you stronger faster. On the contrary, too much exercise or too much intensity can lead to what doctors call an overuse injury. If you are new to fitness or a particular activity, you may not know how to listen to your body. It can be tricky to differentiate muscle fatigue from an injured muscle. However, pain is a definite sign that there’s something wrong. Ideally, you need to pace yourself. Don’t be afraid to take it slow and help your muscles recover with compression garments such as a knee compression sleeve. Knees, ankles, and elbows are the most common areas to develop overuse injuries.  


You’re doing the same movements

Similar to an overuse injury, a repetitive stress injury can also affect new fitness doers. If you pick one kind of workout and stick to it every time, you could aggravate the risks of straining tendons. If you are not familiar with tennis elbow, this type of repetitive stress injury affects tennis players. The injury can affect your mobility, as it can be too painful to move. Compression gear, rest, and anti-inflammatory medication can help with minor injuries. Be careful not to push yourself too much.  


Muscle soreness is a good thing

Soreness is the sign of a growing muscle, according to gym-goers. The truth is a little different. Exercising can cause micro-tears inside the muscle fibers. It is a natural phenomenon that supports muscle build-up and strength progress. However, muscle damage is not an indispensable trigger of muscle growth. Physical activities that don’t create microtears in the fibers can still encourage growth. In other words, muscle soreness is not always necessary. Additionally, too much muscle damage can prevent muscle growth; see what we’ve said about overdoing it. Here’s the important lesson: Some people will experience more or less muscle soreness than others, and it’s not an indicator of building stronger muscles. If you experience delayed onset muscle soreness (DOMS) after a workout, it’s a completely normal phenomenon. But don’t assume you are not making progress when DOMS decreases, as it’s likely to when your train more regularly. 


Can you work out without pain? The answer is more complex than a simple yes or no. Pain indicates serious damage or an injury. On the other hand, soreness is a mild sensation that doesn’t affect your mobility or function. Being sore is also unnoticeable from the outside, while injuries can lead to swelling, bruising, etc. In short, be sure to read the signals your body is sending. 


4 Possible Reasons Your Dog Is Low On Energy

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If you have a dog, you might have noticed that from time to time they can suddenly appear to be quite low on energy. When this happens, it can be a shock, and you might even be surprised about how depressed or upset your pooch can be at these moments. However, there is usually a fairly simple reason behind it, and it’s something that you should be able to fix. First of all, you will need to work out the reason however. Here are four of the possible reasons that your dog might be low on energy at the moment.




Sometimes the reason your dog is quiet and lacking in energy is simply because they are bloated. This can happen to any of us (just think about how you often feel at the end of Christmas day!) and your dog is no different in that regard. It may be that they are overeating, or it could be that they are not eating the right kind of food. If you have fed them some rich meat, for instance, this might cause this kind of reaction in dogs. So make sure that you are only doing that sparingly.


Lacking In Vitamins


It can also be related to what vitamins your dog is or is not getting. If they are apparently lethargic most of the time and it doesn’t seem to be changing or improving at all, then you might want to take a look at their food and see whether it needs changing for something better. If you take a look at dogfoodcare.com you will see plenty of advice on choosing the right food to feed to your dog. That should help to ensure that they are getting the right vitamins wherever possible.




You might assume that a dog would always yell out loudly if they were in a lot of pain, but in fact this is not necessarily the case. Just as often, a dog will respond to pain by becoming very quiet and subdued, and they might want to only rest in their bed until they feel better. So if your dog is suddenly very quiet in this manner, you might want to check if they have any pain, which you can normally do by gently encouraging them to move a little. If you are worried, take them to the vet to find out if there is anything seriously wrong.



Sometimes, a dog is not able to move around much because they are obese. It is part of your duty as a dog owner to make sure you know what counts as obese for your dog, taking into consideration their normal weight, breed and so on. If it turns out that they are obese, then you should try to feed them less, change out their food for a better one, and encourage them to exercise more. Perhaps you could take them out for walks more often, or play with them in the garden more. All of that should help.

How To Swap Bad Habits for Healthier Ones

We all have some bad habits that we know that we need to break in order to make better choices and to lead a healthier lifestyle. Our habits, whether they are good habits or bad habits, all follow a pattern that has three steps. It is easy to remember using the words reminder, reward, and routine. So in order to break a bad habit, or establish a good habit, you need to break this cycle. Think about the routine that you have with a particular habit, and then avoid it if it means you’re more likely to fall back into a bad habit, for example. When you do this, you can develop a pattern for some new and much healthier habits.


Changing habits is important for improving yourself as well as helping your health (both physical and mental health). So here are some of the things that you can do to help yourself to break any bad habits and how you can establish and get into the routine of starting healthier habits.




If you want to establish some healthy habits, then in order to help you to succeed with them, you need to create a solid foundation to help you to achieve them. You also need to make sure that you have the confidence to achieve it. If you are worried about achieving something or you never think it will be possible, it is going to be so much harder to ever make it part of your routine. For example, if you want to quit smoking and you really want to for your health, you could go cold-turkey and just stop. But if you don’t have the confidence to do that, then you could look to use something like CBD oil vape pens instead. It is an alternative that could help with something like anxiety, but not have that same addictive nature that cigarettes have, helping you to wean off the habit over time. 


Make a plan

You are going to make it much more difficult for yourself to establish a new routine for something if you don’t set out a plan. Say that you want to establish a new exercise regime, for example. You can’t just say that is what you are going to do if you want it to work. You need to take time to plan it all out, so that can really get going with it. What kind of exercise are you going to do? What time of day are you going to do it? If you know that at 7 am three mornings a week you are going to go running around the block, and then at 6 pm on Thursdays you are going to do an online Zumba class, then it is going to be much more likely to happen. Plan, decide, and put things in place to help you to establish your healthier habits.


Being ready to change is one of the key things. Nothing will happen if you don’t have the right mindset. So really take time to think about what you want to achieve and then it will be much simpler to be able to make it happen.

Staying Motivated When You Workout at Home

If you want to start a new exercise regime, then you might want to head to the gym. It can be a good to workout around others, as well as having access to a range of classes and equipment. However, going to a gym isn’t going to be possible for everyone. There are costs involved, as well as time constraints. If you can only work out at specific times, due to family commitments or your work life, then it can mean a gym might not work for you. There are so many things that you can do to workout from home, though. But living at home, and in many instances, working from home, how can you make sure that you stay motivated when you workout at home too? 

Here are some of the things that you can do to make sure that it is still fun and you actually make yourself do it.



  • To start with, it can be so helpful to plan out your workouts, and mark them out in a calendar or diary. For example, if you know that Wednesday is leg day, Thursday is going for a run, Friday is an online Zumba class and Sunday is a YouTube yoga workout, you won’t have to even think about what you are going to do. This will make it easier to just get on with it, as the thinking behind it all will have already been done.


  • Not everyone is going to have space for a dedicated space to workout. However, even if you just have a corner of a room to put some equipment, then it will mean that the workout is much more likely to happen. If you have the space, then it can be a good idea to fill it with some equipment, much like what you’ll find on this website: https://www.healthandhomereview.com/. When you have it all set up ready to workout, with some equipment to help, even just a mat and some adjustable weights, then it can make a big difference to how motivated you are to get on with it all.


  • Taking your exercise outdoors can be a good thing to keep you motivated. It doesn’t need to be all the time, but it can help on days when you just need to leave the house. Go for a walk in the park, run around your local area, or meet up with a friend to play a game of tennis. Getting outdoors mixes things up a bit, gets you your fix of vitamin D, and helps to clear your mind.


  • Ditch your excuses! If you are always giving yourself some reasons why you shouldn’t workout, then you will never workout! It can be hard to get going, but once you’ve done it, you will feel better and like you have achieved something. You could check out this article all about ditching excuses: https://www.kassandravaughn.medium.com/ditch-your-excuses to see if it could help you.


Make a plan, stick to the plan, and then you’ll be much more motivated to workout from home. 


Burn Calories Without Exercise? No Sweat!

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Burning calories has never been more popular than in the last couple of months. Aside from a global pandemic – thanks, Covid – the start of the New Year means you probably indulged a little at Christmas. Yes, a healthy eating plan can help you to get back on track, yet something is lurking that most people forget – time.


It can be hard to find time to exercise and eat right even in the grips of a health crisis. Not only is working from home still a full-time job, but you might have to homeschool if schools are closed. Therefore, it is better for you to consider the following.


Take Vitamin D Tablets


Studies indicate that taking vitamin D tablets does lead to weight loss. Vitamin D is especially essential when the weather is murky and it’s harder to get out of the house, so you should be taking them anyway. Of course, you might do it casually, which isn’t enough to stimulate weight loss. For this, you have to consume around 2,000 milligrams daily. It’s worth noting that the process is slow, but it still occurs. Don’t expect dramatic results and continue with your routine for the ultimate outcome.

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Drink Coffee First Thing


Hallelujah! Coffee is the third most popular beverage in the world, so there will be plenty of people who enjoy the sound of this hack. Even better, it’s backed by science as a research study into the weight loss impacts of caffeine showed that coffee is a powerful calorie-burning tool. Participants who drank 4 cups of caffeinated coffee per day over six months saw a nearly 4% drop in overall body fat. Plus, people who had a shot of caffeine in the morning were thought to boost their metabolism, making the process more effective throughout the day.


Try The Keto Diet


There are so many diets available that it’s hard to choose one. Also, you might not like the thought of following a strict rulebook. On the flip side, you stand a greater chance of failing if you aren’t motivated to succeed. Thankfully, a clean Keto diet combines the best of both worlds. For instance, the lack of carbs and refined sugars encourages a metabolic state that increases calorie-burning called ketosis. However, the food involved is high in protein and fiber, so it’s unusual for people to feel hungry. As a result, you should find it easier to stop snacking and resist sweet treats.

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Do you find fidgeting annoying? Lots of people do, particularly if you like to sit still and relax. Sadly, those who don’t mess around with their hands and feet are less likely to be fit. According to a study you can find here, you will burn up to 350 calories more per day than someone who is peacefully calm. Yes, fidgeting is a hardware thing, so it’s not simple to replicate. Still, you can do it by making an effort to click your fingers or tap your feet more often.


You don’t have to break a sweat to burn calories and stay trim!

5 Things Seniors Need to Know About Managing Elderly Mental Health

Roughly 20% of people over 55 have some type of mental health problem, according to the CDC. As you grow older, that risk increases. Things like depression, anxiety, cognitive impairment, and other mood disorders are serious concerns as you age.

Unlike much of the deterioration of your physical body as you age, elderly mental health can be treated or avoided if the right steps are taken.

So what problems can occur, and how can you avoid them, keep your mind sharp, address your mental well-being before it becomes a problem? Here are 5 simple steps you can take to stem some of the common concerns.

1. Exercise Your Body

You already know how important exercise and physical activity is for your body, but it is equally as important for your mind.

When your body starts to break down, the mind isn’t far behind. Older people that don’t exercise report more depression symptoms. According to the CDC, things like a dance class, regular walks, or water aerobics can keep those at bay.

2. Stay Connected

A common cause of many mental health issues is the social isolation many elderly people experience. As it gets harder to get out and engage with people, many older people retreat into self-imposed loneliness.

The mental health disorders that can stem from this type of isolation range from depression to cognitive impairment.

Whether you’re meeting with friends, talking to them on the phone, or turning to technology and video calls, connect now and connect often. It is a crucial part of your ongoing need to care for your emotional and mental well-being.

3. Find a Hobby

Learning new things improves neuroplasticity in people of any age. That neuroplasticity can reverse signs of deterioration in your brain. And it is true what they say, you are never too old to learn a new skill.

Whether it is knitting, painting, or coding robots, find something that interests you and dive into it. Not only can learning a new hobby be mentally invigorating, but these hobbies can be fun activities for the elderly.

4. Play

Crosswords, word games, sudoku – these things keep you sharp and stimulated. A sedentary brain tends to wear down more quickly. Playing these games can, much like learning a new hobby, reactivate neural connections and reverse mental decline

A regular card game with friends can do this, too, and has the added benefit of regular social interaction.

5. Get a Pet

Caring for a pet can help older people with so many of the things on this list. If you are still capable of caring for one, consider finding a furry companion.

A pet can stem the effects of social isolation, will force you to learn as you train and care for your pet, and can provide you with a good reason to get out and walk every day.

Elderly Mental Health is No Joke

If you or someone you know and love is getting older, it is likely time to start thinking beyond how your body and mind might start to wear down. Elderly mental health is a serious concern in the healthcare field and it should be for you, too.

Continue to explore our lifestyle blog to read more useful, interesting, and important articles like this one.

Putting Your Mental Health First In 2021

Putting Your Mental Health First In 2021

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The difficult year we’ve all experienced as a result of the pandemic has caused millions to struggle with their mental health. The turn of a new year is the perfect chance to regain control.


However, it will take a conscious effort to make this happen. Here are seven simple steps that will lead you to success.


1| Get your finances in order


When thinking about your health, money shouldn’t be the first thing on your mind. In reality, though, there is no escaping the fact that it is the most common cause of stress. As such, regaining control of your finances should be a priority.


Whether your earnings have been hit by the pandemic or not doesn’t matter. You should definitely want to cut any financial waste. Comparing home insurance quotes, utility bills, and broadband packages will all help. Analyzing your food usage is another vital step.


Remove the weight of financial stress from your shoulders, and your mental wellbeing will see a dramatic increase.


2| Attend to physical health issues


Physical and mental health are intrinsically linked. So, if you continue to ignore the issues experienced by your body, it will influence your mind. For starters, getting your weight and fitness under control can boost your self-confidence.

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However, it’s equally crucial to consider the issues that are affecting your comfort and quality of life. Take the time to learn more about your hearing loss and potential reversals or management techniques. And don’t be afraid to ask the doctor about your posture.


A better physical shape will work wonders for your mental wellness. And it may enhance your quality of life too.


3| Improve your home surroundings


Having spent more time at home than ever before, it’s likely that you have grown a little tired of seeing the same four walls. So, renovating the home in 2021 isn’t just a move that could boost your property value. It may actively aid your mental health too.


The simple ideas often bring the biggest change. A few coats of paint, for example, can make the home look bigger, brighter, and brand new. Making better use of the walls and considering better storage facilities can also have telling upgrades.


If your home is blessed with a garden, you can revamp this outside space to add a new dimension to the home. Right now, that time outside is crucial for your mentality.


4| Attend to your relationships


The pandemic has truly underlined the importance of human interactions in our lives. Sadly, many of those friendships will continue to feel limited during the foreseeable future. Maintaining those digital communications and meeting in safe outside spaces is key.


Nonetheless, if you want your mental wellbeing to thrive in 2021, you must pay attention to the relationships close to home. This could mean finding ways to restore the spark in your relationship. Or you may wish to find family-friendly activities to enjoy with the kids.

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If you are still able to work at the office or store, you should also celebrate the work friendships. They can be a real saving grace right now.


5| Change your mindset


It sounds easier said than done. Nonetheless, when you work on building a stronger and more resilient mindset, you will see massive benefits. It will be a little scary at the start, but the improvements can start to show very quickly. 


Tackling the fear of rejection with the 100-day challenge is the perfect starting point. Alternatively, pushing yourself to do something that scares you each day can build that winning mindset. The right frame of mind is truly the most powerful tool at your disposal.


Another hugely rewarding step is to turn big milestones into a series of smaller tasks. Each time you pass a goal, it will give you a boost of momentum. Perfect.


6| Sleep Better


For all of the changes that can be made during the waking hours, what you do at night is the most effective step of all. In truth, this should come as very little surprise given the fact that you spend one-third of your life asleep. Nonetheless, now is the time to take control.


You can find out how much sleep you should be getting online. However, it’s not just about the amount of rest you get. The quality of rest is equally crucial. Therefore, you need a good mattress and bed sheets. Similarly, you must try to avoid blue light for an hour before sleep.


When your mind and body are well rested, you will wake up in a far better state of mind. Your mental wellness in 2021 will be better than ever.

Don’t Forget To Do These 3 Things After Every Workout

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Working out is a wonderful way of improving your health and wellbeing. Suppose you want to start seeing more improvements. In that case, you should start splitting your fitness routines into three sections: pre-workout, the workout itself, and post-workout. The things you do in the pre-workout will improve the actual workout, and the post-workout builds on these improvements. 


Unfortunately, you’re not going to learn about each section today! Perhaps that will come at a later date, but today’s focus is on the post-workout section. Primarily, what should you do after every workout?


Make sure you stretch straight after your workouts to aid muscle recovery. When you work out, your muscles get tighter as they’re forced to contract. If you leave them in this position, you can cause all sorts of pain and stiffness – not to mention postural problems. Thus, you should stretch your muscles and hold the stretch for at least 30 seconds to return them to their normal length. For particularly tight muscles, you can increase the stretch beyond a minute to improve flexibility. 


You can stretch at any point after the workout, but it’s most effective straight after. Your muscles are still warm, so it’s easier to stretch them. Stretching also prevents soreness the next day and aids muscle recovery, which is a big bonus! Check out this post-workout stretching routine for some guidance:



Working out puts a lot of strain on your body. As a result, you use up a lot of energy, which can leave you feeling drained and tired. So, you must refuel your body to provide the energy required to help your muscles recover and get stronger. It’s good to bring a snack to the gym that you can eat straight away – this could be an oat bar or something else that’s good at giving an instant energy boost. If you look at sites like steelsupplements.com, you’ll see loads of different protein shakes or powders that can be ingested after workouts. These are good as you get a boost of muscle-building protein and feel replenished after working out. 


Of course, you should also eat a meal after your workout. It doesn’t have to be eaten in the gym changing rooms, but make sure you refuel yourself soon after. 

Drink water

Speaking of refuelling, you should also replenish your water supplies. You’ll lose a lot of water when working out, mostly because of how much you sweat. Consequently, you need to drink enough water to replenish lost fluids and prevent dehydration. Water is also responsible for flushing out lactic acid and preventing soreness the next day!


A good tactic is to weigh yourself before and after workout out. Then, drink an ml of water for every gram of body weight you lose. This basically shows you how much water you lost throughout the workout!

Bonus: Shower

Here’s a bonus one for you that has no impact on your goals! If you can, shower straight after your workout. Besides ensuring you don’t smell, it can also stop you from getting breakouts on your face or back, which tends to happen because of all the dried sweat. If you work out at home, it’s obviously a lot easier to do this than if you work out in a gym and don’t have much time!


Start doing these things after your workouts to see improvements in your recovery time and goals. They’re easy to do, so begin adding them to your routine until they feel natural.

A Look at Common Myths About Lung Cancer Treatment

According to the American Cancer Society, hundreds of thousands of new cases of lung cancer will be diagnosed in 2020 alone. Lung cancer is perhaps one of the more commonly recognized forms of cancer, which also means this is a type of cancer that is associated with quite a few myths. If you have been diagnosed with lung cancer, it is best to get the facts. Here is a look at just a few of the many myths associated with lung cancer and the facts that you should know.

Myth: All forms of lung cancer treatment involve chemotherapy. 

Not every type of lung cancer is treated with chemotherapy. Each type of cancer is different, so each type of treatment plan must be custom created to have the best chance of being effective. Many patients with a lung cancer diagnosis will undergo chemo, but many will also be recommended to try radiation or surgery to remove the cancerous tissue from their lungs. It is always best to trust your oncologist to help you make the most comprehensive treatment plan. Don’t assume that chemotherapy treatment is definitive unless your doctor advises that this would be the best plan of action.

Myth: Treatment for lung cancer is rarely effective. 

Treatment for lung cancer can be effective, but every individual patient’s circumstances and the outcome can vary. The NHS states that about 1 in 10 people who are diagnosed and treated for lung cancer will live beyond 10 years. Of course, when the cancer is diagnosed, the type of cancer, and the severity of the condition can always affect the effectiveness of treatment. For example, someone with small cell lung cancer may not see the same outcome as someone with mesothelioma after treatment. Likewise, some forms of treatment can be more effective than others.

Myth: Most people who undergo lung cancer treatment experience drastic changes in quality of life. 

Lung cancer treatment is something that comes along with a lot of disheartening imagery partially due to the media and how the condition is portrayed in society. Some people do have a difficult time with chemotherapy drugs or radiation therapy because the side effects can be intense. However, not everyone reacts the same to treatments. For instance, an individual undergoing radiation may experience nausea and lack of appetite, but some people may have minimal nausea and loss of appetite.

Myth: You can’t get treatment for lung cancer when in later stages. 

It is true that lung cancer can be harder to treat via conventional methods if the cancer is in a later stage when it is discovered. However, many oncologists do offer some form of treatment unless there is no chance that the treatment will help. For example, if you are found to have a form of late-stage mesothelioma, your doctor may still examine treatment options that may slow the progression of the disease according to the Mesothelioma Cancer Network.

Journals to Support Your Wellbeing

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Your wellbeing is vital to your happiness and the quality of your life. There are many ways to support and improve your wellbeing, from yoga and meditation, to exercise and dieting. One often overlooked practice for wellbeing is the journal. The journal can help with self-exploration, which can lead to new insights, more gratitude, and a greater sense of fulfillment. Below are five journal ideas to get you started. 

A Weight loss Journal

There are many ways to track your weight loss routine, including apps and programs, but one accessible and often underutilized form is the weight loss journal. A weight loss journal gives you space to note down your daily and weekly targets along with prompts, tips, and motivational quotes. If an app seems too rigid and a program too unavailable, then a journal is the perfect solution. Don’t forget a weight loss journal can be used in conjunction with other weight loss tools. 

Devotional Journals

Are you a spiritual or religious person with practice goals and aspirations? Or is your spiritual life part of your daily life, something you need to keep track of? Devotional journals don’t have to be religious; they can also be secular. Often containing a quote or saying relating to an aspect of the tradition, these journals give you plenty of space for writing and noting down ideas, results, and intentions. If you find that your spiritual life is sometimes a little vague or difficult to quantify, then consider a devotional journal.

Wreck Journals

The idea of journaling doesn’t suit everybody. It means setting time aside and sitting down with your thoughts, which can be unappealing for some people. Luckily there are as many different journaling styles as there are personality types. For those who prefer a more hands-on approach, there are Wreck Journals. Wreck Journals are quite dynamic; they not only have space to write and put down your ideas; they also have prompts and tasks. One day you might be asked to rip out a page and scrunch it up, for instance. 

Goal Planning

The main purpose of journaling is to help you meet your goals, whatever your goals might be, such as visiting the Chiropractor. Whether they are fitness goals, spiritual goals, or writing goals, you will want to keep track of them and make adjustments where necessary. Goal Planning journals have this in mind and offer many chances to note down your goals and checklists to keep you on track, as with everything in journaling, you will get out of it what you put in. Have a dedicated routine for your practice, and you will meet your goals quickly.

Bullet Journals

Bullet Journals are becoming more and more popular all the time and are set to be the next big thing in 2021. Like a miniature, every day, Lifebook, a bullet journal gives you time a space to let your imagination run free. Draw, sketch, doodle, write, add stickers, quotes, and insights – anything you feel will express your life and personality on the page. Bullet journals are far more engaging and creative than conventional journaling, so don’t forget your imagination and sense of playfulness. 

Gut Connections Kids from Country Life Review

I received this product for free from Moms Meet (momsmeet.com) to use and post my honest opinions. Compensation for this post was provided and this page may contain affiliate links.


I know people say this a lot, but I have very picky eaters when it comes to my grandsons. They will not try new things and even getting them to take vitamins is usually a fight!

I noticed the boys were acting sluggish, since Covid they like most children, have been staying home since March and not as active as they were in school.  I knew when they announced the children will head back to the classroom next week, I needed to find something that will have my grandsons feeling 100% back to full speed.

I introduced them to the GUT Immunebalance a few days before, because of how hard it is for them to like or take new things. I assumed we were in for a fight. The boys from day one were willing to try them. They said these are sweet & sour chewable that were perfect. Smelled and tasted amazing with no after taste.


I also found GUT sleepbalance powder helps them fall asleep faster and stay asleep all night! They love me to make a small “hot chocolate” mix before bed, and drink it with no problem.

Hot Chocolate Recipe:

1 teaspoon GUT sleepbalance powder

1 cup of heated milk

1 teaspoon honey

I am also excited to share a 20% discount using the code MOMS20 at countrylifevitamins.com.

These products are picky eater tested and approved!

So fun facts on Gut Connection Kids by Country Life

One of the FIRST children’s formula containing clinically studies Epicor Whole Food Fermentate prebiotic shown to improve gut microbiome health.

Each product also includes clinically studies functional ingredients to support a growing child’s unique needs.

Which one is right for your child?

How To Renew Your Sense Of Self-Worth

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Self-worth is among one of the most important attitudes to curate in life. This is because in order to become a person who is confident in themselves, and who feels able to define their own self-worth, you need to earn it. Not in the eyes of someone else, but in your own estimation. We all know and cannot lie to ourselves if we fail to hit our goals, or make excuses to be lazy, and more. 


That’s one thing, and it’s good we have that, because it keeps us focused. That being said, it’s not hard for people to externalize this process and seek validation from everyone around them. When they do that, it usually provides them with a sense of constant searching, because no one can ever gain as much adoration as would be necessary. We see this in celebrities that seem to draw attention to themselves when they don’t need it.


So – how can you renew your sense of self-worth, in a manner that is healthy, sustainable, and effective? Let’s discuss below:


Understand Your Needs


We all have needs. You have them too. It’s important to not feel guilty about them, provided they’re justified of course. If you need to have your partner support you a little more, tell them. If you feel as though you need to go through couples counseling, tell them. If you know you need to give yourself a little tough love, then do that. We all have needs, and you shouldn’t feel as though moving forward to satiate them makes you selfish. It doesn’t.


Focus On That Which Weighs You Down


Many things can weigh us down in life, but if you let them define you, you’ll never move past them. For instance, coming out of a bad relationship can leave you feeling completely lost, and perhaps lesser than you were going into it. Of course, abuse must be dealt with through therapy and care, but it can also be that you chalk this up to a learning experience, and take your time to understand that it wasn’t your fault things turned out this way. This can help you relearn, step by step, that you can move forward and that you do deserve a beautiful future. That helps.


Make Things Simple 


There’s no need to make things too complex. Simplifying your life can be a fantastic means of measuring things, and taking a breather. For instance, you might use a blueprint, such as a debt to success system review, to help you move forward. You might wish to cut out some of your responsibilities if you’ve found yourself attending too many hobbies and measures over time. It could be that you just need to take some time for yourself, with a mini-vacation. These little elements can help you open up to yourself, and from there, better who you are, with less of the mental clutter to work through.


With this advice, we hope you can more easily renew your personal sense of self-worth. You deserve it.

Not Catching Flies? Try These Surprising Methods To Get More Sleep

Semi-insomnia is more common than you think. Nearly three-quarters of adults in the US say they suffer from a lack of sleep at least once a month. 11%, or around thirty-two-million Americans, state that they don’t get enough sleep every night. If you wake up tired in the morning, you’re not alone!


Apart from making you cranky and irritable, you can experience a ton of side-effects that you actively want to avoid. Whether it’s weight gain, memory problems, or a weakened immune system, struggling to rest soundly at night is a huge problem. As a result, you may assume that it takes a lot of hard work and effort to drop off and catch flies.


On the contrary, it’s surprising how accessible the methods are, even if you don’t know about them yet. Weirdly, even though a lack of sleep is an issue in the US and worldwide, most people are unaware of the solutions. Sure, you understand the link between your smartphone and REMS, but you’ve tried putting down the devices and it didn’t work.


Thankfully, there are other strategies that you have probably never attempted before that are useful. Continue reading to find out about the four most surprising and effective.


Put Your Feet Up


You’ll be doing it for seven to nine hours, so it seems excessive to prepare for relaxing by winding down and relaxing. By putting your feet up, you shouldn’t take it as a euphemism for chilling out; it’s meant literally. Go and sit down, and instead of planting your feet on the floor, elevate them.


If you’re wondering where this trick will get you, the answer is pleasantly surprising. When you stand up or sit down, the fluid in your body starts to pool in certain places. Your ankles are a hot spot, especially when you’ve been on your feet all day. As a result, when you finally go to sleep, the elevation of your feet and legs pushes the water back into your bloodstream.


Anybody who has to get up multiple times during the night to go and pee can put it down to this factor, among other things. By simply allowing the fluids to enter your bloodstream earlier, you can urinate before bed, removing them from your body and preventing you from waking up when you’re in a deep sleep.


Peeing a lot during the night may also signify everything from drinking too much water before bed to drinking too much caffeine. That includes tea!


Yoganna Love Breathing Exercises


Breathing – you can do it in your sleep! Well, you can when you finally drop into a deep slumber. Until that point, you can use the motion of your thoracic cavity to encourage REMS. The reason it works is down to the fact breathing is proven to reduce stress and improve the blood flow to your muscles and vital organs, two essential features of quality sleep.


However, learning to breathe may not be as simple as you may imagine. For one thing, the majority of people breathe to survive, whereas you want to do it to sleep. What’s the difference? The latter is about deeper, longer inhalations that fill the body with O2 and remove CO2, and exhalations that instantly put the mind at ease.


Don’t worry if it sounds a little specialized because yoga is on hand to help. Breathing is essential to all the activities included in the practice, particularly ocean breath or victorious breath, so learning the technique could transform your lifestyle. Studies show over 55% of people who did it found it helped them get better sleep.


It beats counting sheep!


Make Your Breakfast At Night


These tips get stranger and stranger! Yes, making your breakfast the evening before is counterproductive on many levels. For one thing, the milk won’t keep. For another, the coffee will go cold. And lastly, the cereal will be soggy to the point where it’s inedible. All in all, it appears to be a terrible idea.


Yet, when you choose breakfast foods that are ideal for soaking overnight, it can revolutionize your routine. The key is to make overnight oats and let them stand in milk in the fridge. When you do this, two things happen. The oats absorb the fluid, leaving it in a porridge-like state that’s ready to eat without cooking, and you don’t have to waste time in the morning.


This may not sound like much, but the extra twenty to thirty minutes you spend in the kitchen is negatable. With overnight porridge, you only need five minutes to eat your brekkie and leave the house, allowing you to stay in bed for longer and catch up on your Z’s.


Making your breakfast the evening prior is a very good tip if you miss your regular bedtime or struggle to fall asleep as it provides extra flexibility.

Do Something Different


The frustrating thing about insomnia is that you feel as if you have to stay in bed and wait for sleep to wash over you. It’s almost as if moving or getting up makes it worse, so you’re stuck in the same position hoping for something to change. Of course, nothing will be different unless you tweak your approach.


Although it sounds obvious, doing something different in real-time is something most people who can’t sleep fail to do. It’s sad since it’s very easy and effective. For example, sleep experts say that you should leave and go to another more relaxing space. You can read or attempt to drop off there.

Even if it doesn’t work, heading back to bed could encourage your brain to inform your body that it’s time to shut down for the night. As simple as it sounds, it’s well worth trying because the alternative is lying in bed, becoming increasingly annoyed that you can’t sleep, which only makes the situation worse.


Remember that moving around will improve your body’s blood flow and make you more tired, not alert.


Do you struggle to fall asleep? What are the surprising methods you have found to work?

Happiness Is An Important Part Of Staying Healthy

You might not realize it right now, but happiness is a super important part of staying healthy. The happier you are, the more likely that your health is going to be in a good condition in both mind and body. As such, it’s important that you try to do as much as you can to be happy in your life if you want to lead as healthy a life as possible. In this article, we’re going to be looking at some of the things that you need to remember when it comes to this, so keep reading if you want to find out more.

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The Mental Impacts The Physical


Something that you should be aware of is that the mental impacts the physical as well as the other way around. So, when you are happier, your body actually shows this off, and you feel better in yourself. You hear people saying all the time that believing you can is half the battle, and that couldn’t be more true. If you are positive and happy, then you’re more likely to get through any health problems that you do have. Mental belief is important when it comes to your physical health, but you have to believe this for it to be true.


For this reason, a lot of people think it is made up, but we can assure you it isn’t. Try changing your mindset, and look at all the physical benefits you see once you do this.


If You Want To Make A Change


If you want to make a change in your life, then do it. If it’s going to make you happy, then it is always going to be worth it. For example, you might be self conscious about your smile and decide that you want to visit somewhere like Sierra Dental Care in order to do something about this. Go for it, and we hope that goes well. Or, if you want to make any other positive change in your life, it’s all going to contribute to your health!


Do whatever you need to do in order to make yourself happy, and don’t worry about what anyone else says. The most important thing is that you are keeping yourself in a good mental space, don’t let others tear you down because they can’t do the same.


Try Something Completely New


Finally, if you want to try something new in your life that you’ve never done before, go for it. By this, we are talking about things like taking up a new hobby such as a sport or a creative activity. These are known to have a positive impact on our mental health and our mood, which is why it is such a good idea. You never know if you’re going to enjoy something until you try, and it’s always worth giving it a shot at least once. If you don’t like it, you don’t have to do it again, it’s as simple as that.


Hopefully, now you see that happiness is an important part of staying healthy and will do everything you can to achieve this goal. Take out advice, and keep our information in mind!

All Your Exercise Fears, Solved

Getting into exercise isn’t just a matter of summoning the willpower to sweat for half an hour on the treadmill. It’s also about overcoming your fears. And there can be many of them. 


The word “lazy” doesn’t apply here. It would be more accurate to say that you were scared more than anything else. 


So what are your exercise fears? And how can you solve them so that you can get the body you’ve always wanted? 


Fear Of Hurting Yourself

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If you’ve not done much training in the past in a gym, you can fear hurting yourself. You worry about feeling pain beyond the usual discomfort of exercise, such as a torn muscle or ruptured ligament. 


These fears are genuine. People do hurt themselves in the gym. But there are several ways around the problem.


The first is always to practice proper form. Doing an exercise in the right way dramatically reduces that chance you will seriously hurt yourself. 


Second, don’t use heavy weights. Go for more reps instead until you feel more confident. If you’re starting out in the gym, there is practically no reason to add enormous poundage to the bar. 


Third, warm up before you start training. Do a lightweight practice set if you’re doing resistance exercise. Sure, your gym session will take a little longer than usual. But that’s better than injuring yourself, right? 


Fear Of Looking Foolish

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Sometimes you can fear looking foolish because you don’t know precisely how to use a specific piece of equipment. 


The solution to this problem is easy: just watch what other people do. Most will get the technique right (or not radically wrong). Then you can copy them when it’s your turn. 


Fear Of Looking Bad


For years, brands have been empowering women and men in the gym by providing amazing clothes. There’s no reason, therefore, you have to turn up to an exercise class looking frumpy. You can adapt pretty much any look you like these days. Gym clothes look just as stylish as their regular counterparts. 


Fear Of Failing


Fear of failure is something that dogs a lot of people throughout their lives. They’re unwilling to take on new challenges, just in case they fail, and it reflects poorly on them. 


Fearing failure at the gym is no exception. You want to lose weight, but you’re unsure whether you’ll be able to do it. To avoid thinking badly of yourself, you avoid going altogether and never get closer to your goals. 


The trick here is to avoid setting the bar too high. You should set achievable, manageable objectives – things that you can do in a month or less. Then keep track of how close you’re coming to achieving them. 


Goals can be as simple as turning up to the gym three times a week or going for a 20-minute jog on the treadmill on a Monday evening. 


Long-term goals are always the result of short term objectives. So use that as your motivation to get to where you’d like to be.

Natural Ways To Alleviate Joint Pain

When we think of our fitness, we invariably think about our muscles, our body fat ratios and, in some cases, our flexibility. But we rarely think about the condition of our joints… at least, not until it’s too late. Injury and chronic conditions like arthritis can be particularly punishing for our joints. And when we’re affected by joint pain, it spills out into every aspect of our lives. It prevents us from concentrating when we’re trying to work. It keeps us from playing sports with our friends or playing with our kids. It can prove a serious detriment to our physical, emotional and mental health and wellbeing

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The good news, however, is that you are not powerless to reduce the effect that joint pain has on your life, your work and your relationships with friends and family. You don’t need to run into the expensive arms of big pharma, either. Here, we’ll look at some natural ways to alleviate joint pain.


Make strength training part of your fitness regimen


If you’re spending your workouts on the treadmill or elliptical machine, you could potentially do more to rid yourself of joint pain. Strength training can help to alleviate the swelling, pain and stiffness of conditions like arthritis. By strengthening the muscles that support the joints, they experience less stress when going through their range of motion. 


Use hemp based topical creams


Massaging sore joints with a topical cream can also help to alleviate the pain, swelling and stiffness of injured or diseased joints. Hemp is a wonderful plant with many nutritional and medicinal uses. And one way in which it can be especially helpful is when applied as a hemp pain relief cream. The natural.ly inflammatory compounds of the cannabidiol (CBD) within has been linked to joint pain relief.  


Take a CBD oil supplement


There’s been a great deal made of the healing properties of CBD. It has been linked to reduced stress, the alleviation of anxiety and depression, and a wealth of skin problems. However, as much as topical CBD infused ointments has been linked to reduced joint pain, preclinical studies indicate that taking CBD in the form of drops, tea or vape fluid can also fight inflammation and reduce joint pain. 


Eat an anti-inflammatory diet


Finally… inflammation is at the core of many of our nation’s most dangerous chronic diseases, including diabetes, heart disease, and even some forms of cancer. And the body’s natural inflammatory response can exacerbate joint pain, even though it’s a necessary part of the healing process. Our sedentary lifestyles can enhance inflammation, as can our over-reliance on processed foods. Combined with the above measures, a naturally anti-inflammatory diet can help to make joint pain a thing of the past. Avoid processed foods, especially processed meats which are type 1 carcinogens. Eat more fresh foods (mostly plants), healthy fats, lean proteins and green veggies. These are all linked to a natural reduction in inflammation which will in turn give you more mobility and less pain in your joints.  


5 Ways to Improve Your Well-Being

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Nobody wants to feel lethargic and out of shape, but this can quickly happen if we don’t make the proper effort to look after ourselves. Our well-being is very important to the quality of life we have; if we feel unmotivated, it can become a downward spiral of eating and obsessing that is hard to get out of. On the other hand, a balanced and moderate lifestyle will support happiness, fulfillment, and productivity. Here are five ways to make sure you’re getting what you need.    


Do Something Creative 


As the old saying goes, the creative adult is the child who survived. You might not think you’re very creative because you couldn’t draw in school, but everyone has creativity, and we use it all the time – we need it. Think of the job you do, how good would you be at it if you weren’t creative? Channeling your creativity into a new or existing hobby like painting, drawing, or writing can be inspiring, relaxing, and productive. You don’t have to be Picasso to pursue your creativity and improve your wellness. 


Learn How To Meditate 


This is a biggy! Many people don’t learn how to meditate because they think there is a special trick to it, or that it’s only for religious people, or yogis. There are indeed some techniques for it, but they mainly involve following your breath and can be learned easily online. The benefits of meditation are huge, everything from lower stress and anxiety to better lifestyle habits that can improve your mental, emotional, and physical health. What are you waiting for, close your eyes, and dive in! 


Have A Cosmetic Treatment 


Cosmetic treatments divide opinion. For some people, they are entirely unnecessary, they cost money, and the results aren’t always that obvious; for other people, it’s all about how the treatment makes you feel – happier and more confident. Cosmetic procedures include facelifts, neck lifts, tummy tucks, breast enhancements, and implants from cosmetic dental services. If you are unhappy with something on your body, it can affect your mental and emotional well-being, which is not healthy for you. In this case, it might be worth considering a cosmetic treatment.   


Eat A Nutritious Diet 


A poor diet is one of the fastest ways to knock yourself out of balance and slow down your wellness progress. Too much fat and oily foods adds to your waistline, but it can also make you feel mentally sluggish, contributing to unhealthy lifestyle patterns. Conversely, the opposite is true. If you eat a diet rich in fresh fruits and raw vegetables, with lean protein and complex carb, your brain – the organ that needs the most fuel – will run like a well-oiled machine – you will find that you are much sharper and that you have more energy.    


Take A Walk In Nature 


Sometimes we don’t realise the effect that nature can have on our mental and emotional well-being but go without it for a few weeks, and you will soon notice that you have a craving for some fresh air and the outdoors. Don’t let it get to that stage, as it’s a sign you’re neglecting that aspect of your life. Try to walk or sit in nature daily if you can. 

Transforming 2020 Into A Year For Growth & Self Love

With 2020 heading down a path that no one could ever have envisioned, personal growth and the achievement of goals has been put on hold – new careers, home moves and travel plans have gone out of the window. Such a stunt is likely to have an impact on your ability to be optimistic, as well as your motivation levels too. Luckily, it’s still more than possible to transform 2020 into a year of growth and self love, despite the risks and restrictions that are ever present in society. So, if you would like to find out more about some of the best top tips and tricks that you can implement to expand your horizons whilst becoming your own main priority, then read on!

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Eating A Nutritious Diet 


One of the most beneficial changes that you can make to your daily life involves the food that you eat, as opting for a nutritious diet that’s rich in fresh fruit and vegetables, lean protein and complex carbohydrates will provide your mind and body with fuel required to perform at optimum capability. A healthy diet should consist of 3 meals and 2 snacks per day, along with at least 8 glasses of water to ensure you can stay sufficiently hydrated. Keeping sugar to a minimum can also be of real benefit, as sugar provides no health benefits or nutritional value whatsoever and causes mood swings and potentially even diabetes. There are many healthy recipes online that detail exactly how you can start to revamp your diet for the better, so don’t be afraid to get in the kitchen and start experimenting with fresh produce. Aim to consume at least 5 portions of fruit and vegetables each day, as this should provide you with a good boost of vitamins and minerals! 


Make Your Voice Heard


It can be extremely detrimental for your mental health to keep your thoughts and worries to yourself, as it’s so important that you can make your voice heard. Make those around you aware if you are feeling uncomfortable, and remove yourself from a situation if you no longer feel as though it’s working for you. You must become your own main focus, and achieving a healthy mental state is a huge contributing factor. A great way to uncover productive communication methods and coping mechanisms is to attend counselling therapy, as an experienced, qualified professional can support you through the whole process. Growing and evolving mentally to reach more sustainable levels of calm and positive can change your life completely, but it might take a little hard work and a lot of self reflection to meet your goals. 


Transforming 2020 into a year for growth and self love has never been so simple when you are able to utilise the ideas and concepts that have been detailed above. It’s never too late to make a change for the better, so take these tips and tricks on board to make sure this year is one to remember for all of the right reasons.

Second Wave: Preparing Your Family For Autumn

If you have been following the news lately, you will have noticed that there is worrying talk about a second wave regarding the novel coronavirus. Well, this second wave will come in the wintertime. It will begin in the fall and it could wreak havoc. Not to worry you, but there are some health experts that say, the casualty toll could be worse than we have seen so far. Why is this a concern on so many levels? Well, firstly, the virus is merely a strand of the flu. But, we also stand a high chance of getting the flu in the fall and winter. It’s a kind of double one-two punch. You could get the flu and the coronavirus at the same time. This is very dangerous. So who can you prepare?



Get a flu shot


Obviously, you should go about getting the flu shot as you normally would. For your children see a pediatrician who has a trusted history of giving flu jabs to children. It’s not easy in and out job. You cannot walk into the office and then walk out after getting your children the shot. The doctor has to assess the health of your children. He or she makes sure that the strength of the flu virus is just enough to not make your children too sick but give them a lot of protection from the common virus. Speak to them about your concerns regarding covid-19 as well. The pediatrician will give you some tips on how to avoid the virus and also, prevent getting the flu. After all, the flu shot isn’t absolutely 100% protection all the time.


Practice makes perfect


Because you want your children to get into the habit of being safe, you should start these safe practices at home! Begin by having dinner at your dining table, with gloves on. This can be simple rubber gloves for the entire family, like the type used for cleaning, but it could also be dedicated surgeon’s gloves which are plastic and they have more dexterity to them. 


You should also practice eating 1-2 meters apart. This is so that when your children go to school, they remember to keep their distance and never put their fingers into their mouths. If food from the plate lands on the table, do not pick it up and eat it! Practice really will make perfect, so start at home.



Safety among children


Your kids must be taught to be cautious about other children, but not in a mean horrible way they simply have to remember to stay their distance even while playing, make sure that they are reminding their friends to not put fingers into their mouths and reporting any signs that someone might be unhealthy. Spotting the signs of difficulty breathing, excessive coughing and general weakness of energy, are all things we can spot very easily.


Let’s begin to prepare for the fall and the winter, so we’re not caught out. Start by educating your children about the viruses and giving them flu shots.

Dealing With IBS: What You Need To Know

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IBS is one of the most uncomfortable and annoying conditions that affect a significant percentage of the population. Some people suffer from IBS their entire lives, and others only feel the discomfort occasionally. 


However, IBS affects you; the tips and tricks on this page should help make sure you deal with the matter as effectively as possible. You should always seek professional medical advice if your symptoms persist for more than a couple of days, but the information below should also make a massive difference to the way you feel. 


Eating a healthy diet


Planning your diet is the first thing you need to do if IBS has become a problem for you. The condition affects different people in varying ways, and so there is no strict routine you need to follow. In most instances, you just need to slowly cut different things out of your diet and assess the results. 


It would help if you managed to work out which foods cause the worst symptoms, and so you can then plan a diet that doesn’t include them. Creating a meal plan for each week should help ensure you can eat healthily without ever making your IBS worse. 


There is a wealth of information online that you can use for meal planning, and there are thousands of useful recipe websites if you get stuck for ideas. 


Avoiding caffeine and sugar


Many people who suffer from IBS will find that reducing the amount of caffeine and sugar in their diet can significantly impact the way they feel. So, avoid drinking cups of tea or coffee five times each day, and try to leave those sweets on the shelves when you visit your local supermarket. 


You can also choose to buy zero-sugar and low-caffeine versions of your favorite foods and drinks if you think that will help. 


It might be the case that your IBS does not become worse if you consume lots of caffeine and sugar. However, those are the two ingredients in the food that tend to cause the most issues across the board. 


Taking supplements 


There are lots of specialist products on the market today known to help people with IBS. With that in mind, you might like to take a look around at your local health store or shop online.  


Take the time to read reviews to find out what other customers think of the products before you spend your money. Some people say the best lectin blocking supplements offer the most noticeable impact. Others suggest that vitamin supplements can improve their condition. 


At the end of the day, you just need to read as much information as possible and make an educated decision. 


Now you know a little more about the best strategy for dealing with IBS, nothing should prevent you from making some progress. There is nothing worse than feeling bloated and uncomfortable all the time, and so it’s best to get started as soon as possible. Just remember to speak to your doctor if the symptoms persist for too long.