caring about health

Is Your Employer Really Caring For Your Health?

Everyone has the right to be healthy and well, and that includes in the workplace as much as anywhere else. However, not many people are actually in a position where they feel this is the case. Your workplace is one place that you will definitely need to look into if you want to improve healthcare. There are many things that you need to do yourself to ensure that you are healthy and safe at work. There are also many things that your employer needs to do. In this post, we are going to focus on the latter rather than the former. We will look at some health and wellness things that you should be able to expect from your employer.

Reasonable Working Hours

If your boss is overworking you, then your health might be affected. It’s a situation that needs remedying as soon as possible. Of course, there can be a lot of difficulties inherent in this situation. These include office politics and feelings of shame and so on. So it can be tricky. Nonetheless, it is essential that you are not being overworked. Your health depends on it.

The evidence is clear how overwork can result in poor health. You are more likely to develop heart problems, have strokes, and even get cancer. Your stress levels will cause cortisol to rise and act like a toxin in your body. Clearly, this is a situation that you need to avoid as much as possible.

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If you think you are being overworked, you should speak to your employer about it, citing the reasons why. Request to have your hours reduced. If you are given a hard time about it, consider taking it higher up the chain of command.

Positive Office Environment

Your working environment can have a profound effect on your health. If it is a toxic environment, then that is going to lead to some pretty high stress levels. You might feel as if the work is damaging you in some pretty essential ways. Speak to your employer if you are worried that the office environment is causing you health concerns.

There are many things that can be done to improve this particular issue. That might include everyone going on a training day to learn how to speak to each other better. Also, it may require systemic changes taking place at a root level to ensure that the culture itself improves over time. As long as these things take place, it is going to mean that the office environment improves. Your mental and even physical wellbeing will improve as a result of this too. It’s more important than people often give it credit for, but it is something that you need to think about a lot.

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Good Healthcare Program

Every employer should offer a healthcare program that gives employees the ability to take their healthcare into their own hands. Having adequate coverage can make a huge difference in your health.

If you think that the wellness plan is not quite up to scratch, you might want to speak to your employer and try to get a wellness plan you can count on from Accuplan or a similar trusted provider. This is going to help not just you, but all of your colleagues too. A good healthcare program is often the difference between health and sickness.

Healthy Workplace

The workplace itself should never pose a threat to anyone’s health. This is a basic requirement of your employer. If it is not being met, you have every right to complain. There are a few essential things that need to be taken care of in any workplace to ensure that the place itself is not hurting anyone’s health or wellbeing.

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This includes the place being kept clean, covid-friendly, and free of obstructions which might cause injuries and accidents. It also means that fire safety is implemented, including training and the occasional fire drill. There should also be risk assessments for anything and everything that might pose a potential health or danger hazard.

As you can see, there are a few things to demand from your employer. So don’t be afraid to do so and call them out if it is lacking.

seek medical advice online

Where To Seek Out Mental Health Support Online

You don’t have to travel far to seek out mental health support. In fact, you can seek out mental health support from the comfort of your own home by accessing resources online. 

Where can you find the right support online? Well, there is a lot of poor and false information out there. It’s important to get support from the right places. Below are just some of the best places to get mental health support.

Blogs and articles

There are lots of blogs and articles dedicated to mental health topics. This can be a great place to start if you need basic advice or are looking to tackle mild mental health problems yourself.

Try to look for experts and advocates dedicated to your specific problem. For example, you’ll find advocates out there such as Mike Smeth that specialize in addiction recovery – which could be ideal if you or someone else has addiction.

Try to use trusted websites when looking for factual advice on treatment options. Sites like WebMD, Mayo Clinic and Healthline are great examples. 

Mental health apps

There are apps out there that can help when overcoming various mental health illnesses. Such apps allow you to get support from your phone wherever you are.

Moodfit is one such mental health app recommended by the likes of VeryWellMind that offers exercises to help address negative emotions. Whether you’re trying to overcome depression, anxiety or general stress, such an app could be great at helping you to manage your emotions and feel better without having to talk to anyone. This app is also free.

Other apps worth trying include MoodMission, Calm and Talkspace. Some apps may be designed with specific mental health illnesses in mind, which could be worth looking into if you have a specific diagnosis. For example, there are apps such as ACT Coach for veterans with PTSD and there are apps such as Recovery Record for treating eating disorders.

Forums

Online forums are great places for connecting with people who may be going through the same mental health issues as you. Such forums can be great places for sharing problems and developing a sense of camaraderie, all in all making you feel less lonely in your recovery process.

You can find forums dedicated to different mental health issues. For example there are forums for addiction recovery such as The Sober Recovery Forum and forums for those with schizophrenia such as Schizophrenia.com.

Try to stick to trusted online support groups that are moderated by professionals. This way you know that you are always getting the healthiest support. Some online forums may also host physical meetups where you can meet people in person. You may even be able to build lifelong friends through these support groups. 

Helplines

Need to find the number of a specific mental health helpline? The internet can be a great tool for finding the phone number you need.

There are helplines and listening services dedicated to all kinds of mental health problems from suicidal thoughts to concerns about other people. Check out Open Counseling for a list of helplines. 

Web chat services

If you’re anxious about talking to someone over the phone, another option could be to use a web chat service. These work much like helplines. They give you the option to talk to a mental health counsellor for free and work through your problems.

My Black Dog is a popular web chat service that caters to all kinds of mental health problems. When you need someone to talk to and don’t want to use a phone call, this can be the next best option. 

Online counseling sessions

You can also book online therapy courses that are conducted entirely via the internet. These can be a flexible option for many people with busy lives as you don’t have to travel anywhere. 

Online counseling sessions may be conducted via video chat or via phone. A professional therapist will be able to help you understand your problems and then find a way of overcoming them. They’ll be able to help you set goals and then check in on you from week to week to ensure that you’re working to meet these goals. 

Such counseling sessions are typically paid, but can vary in price. It’s worth taking the time to shop around for options. Make sure that the person taking the therapy session is qualified.

emotional resilience

How to Build Emotional Resilience

Building emotional resilience is a selfless act of love that can help you experience a sense of well-being in a hectic world. Let’s face it, life can get pretty stressful and hectic, whether it is surrounding your work or social life. So at times you probably find that you put your own wellbeing last, particularly when you live with other family members and are perhaps accustomed to looking after their needs first. But over time this lack of attention for yourself can have a negative impact, so finding time to do what you enjoy is very important. 

Bottling Up Your Feelings Is a Bad Habit  

When you are constantly battling through various scenarios in your life you might find that you learn how to build emotional resilience against any unexpected issues that arise. But in reality not looking after your own mental wellbeing can be damaging. So instead of bottling up all your emotions and just thinking ‘oh well, I don’t need to deal with this right now’ could be harmful in the long run. So allow yourself to deal with different emotional scenarios by talking to someone you feel comfortable with and writing down any stresses or concerns that may be bothering you. 

Not Sleeping Enough Affects Your Body’s Wellbeing

You might think you feel fine after only a few hours of sleep each night and that your body is able to function, but after a while this can have an effect on your body’s ability to fight off any infections, which is particularly rife around fall time. So try to find time to catch up on sleep and create a relaxing bedtime routine

Enables You To Enjoy Your Own Company 

There is nothing wrong with wanting to spend time on your own, unwind, and enjoy your own company. Essentially you should aim to do this as often as you can, so that you can spend time doing what you thoroughly enjoy and it enables you to process your own thoughts and feelings.

Pexels Image 

You Can Achieve Your Ambitions and Goals 

You don’t want to go through life putting your own ambitions and goals on the back burner, so try to remind yourself that you have dreams too to fulfill. Even if you haven’t realized them yet, you still can if you give yourself the opportunity to. Instead of putting yourself at the back of the queue, try to find time to pursue your own interests otherwise you might regret not fulfilling your ambitions. 

It might not come naturally to you but if you are someone who is used to putting other people first, then you need to try and get into the habit of focusing on your own well-being both physically and psychologically. You deserve to be happy.

A woman holding a smiley balloon and spreading good vibes

Want To Feel Healthier? Try These Tips

We all would like to feel healthier. But how do we get there? A balanced diet and exercising will be the obvious ways of doing so. As effective as these are, they’re not always an option.

If you’re not able to take advantage of these, then you might want to find other methods to look and feel healthier. There are a few things that you could consider. If you’re struggling with how to feel healthier, then check out some things below to keep in mind.

How To Feel Healthier

Don’t Compare Yourself To Others

A great way to feel healthy is to make sure that you know your body and its needs. When you’re doing so, you shouldn’t compare yourself to others. If you do so, you could end up concentrating on things that mightn’t be right or healthy for your body.

That could give you an unrealistic view of what’s possible for your body. If you pursue that, you could end up feeling more and more unhealthy over time. Avoid that at all costs.

Try Some CBD

More people have found how effective cannabidiol, otherwise known as CBD, can be for them. Multiple studies have highlighted the health benefits that it can offer. These span a wide range of areas. Some of the more minor include joint pains and muscle aches.

It can also help with some larger issues, including the symptoms of anxiety and depression. That could make it a recommended choice if you’re wondering how to feel healthier. There are some things you’ll want to consider if you take this route, however.

One of the more notable is finding the right dosage for you. There are several options available, but it’s worth starting off small with them. You might also be worried about the risk of a CBD overdose. This shouldn’t be possible, especially if you’re using high-quality products.

Dress Your Mood Up

There can often be days where you’d rather dress in your pajamas and not leave the house. While these days can often be necessary, you shouldn’t make this style your only style. Even if you don’t have to leave the house every day, it’s worth putting the effort into dressing up.

As minor as this might seem, it can have more of an impact on you than you might think. Over time, you could find that you’ll start feeling healthier and more positive over time. That could make it a recommended way to help look after your mental health.

Wrapping Up

Figuring out how to feel healthy can be difficult. Even if you exercise regularly and diet, you still mightn’t feel as healthy as you want. There could be multiple reasons why. Using each of the above could have a larger impact on this than you’d realize, despite how minor they might seem.

To properly see the benefits of these, it’s worth sticking with them for a while. The effects can often be minor at first, although you’ll see them start to grow rapidly over time.

diet

How to Rebalance Your Diet in a Healthy Way

Eating a healthy diet on a consistent basis is always easier said than done. We all want to eat well and look after our health, but we also have bad habits that hold us back and stop us from doing that sometimes. If you’ve been in a rut with your diet and it’s impacting your health, it might be time to rebalance.

There are lots of ways in which you can do that. Although it can be quite overwhelming when you’re not sure what to do or which approach to take. We’re going to discuss the right approach in more depth today.

So if you want to rebalance your diet and achieve a much healthier way of eating from day to day, we’re going to discuss that more below, so read on.

Get All the Major Food Groups in Your Diet

In order to properly balance your diet, you need to make sure that you’re giving your body a bit of everything it needs. A truly balanced diet will include a vast array of different types of foods, including fruit vegetables, carbs and protein. You need to make sure that you’re covering all of those bases from day to day if you want to make sure your diet really is as balanced as it can be. It’s something that most people want to get right but struggle to enact in reality, but it all starts by paying attention to those major food groups and getting them into your meals.

Don’t be Too Black and White When it Comes to Foods

There’s nothing wrong with eating food that might be considered bad if it’s done in moderation. That’s why you should avoid being too black and white when it comes to food. It’s not really true to say you can split foods into a good group and a bad group. It simply doesn’t work like that. If you want to make sure you get the most out of your diet, you should eat in moderation, eat what you enjoy but keep things generally healthy. That’s more sensible than trying to be too black and white about it.

Keep a Food Diary

If you’re not sure where you’ve been going wrong with your diet up to now, it might be a good idea to start keeping a food diary for a while. When you do that, you start to get a better idea of what you’ve been eating as a whole from day to day. When you can sit down and look at it, you might notice that you’re eating too much or too much of a certain type of food. It can be hard to see that with such clarity when you’re simply trying to remember what you ate; a food diary delivers that clarity.

Don’t Let Eating Out Derail You

Many people have great intentions when it comes to their diet and eating habits, and then it all goes badly wrong as soon as they’re not in their own kitchen. But just because you’re going out to a restaurant or eating at a friend’s house, that doesn’t mean you have to stop paying attention to the food you’re eating. Finding excuses for unhealthy choices won’t pay off for you in the end, so try and stay consistent. There’s always a healthy option on the menu you can opt for if you want to.

Look for Healthy Alternatives

If you often struggle to stay on track with your health because there are certain foods that you feel as if you simply can’t resist, it probably makes sense to look for some healthy alternatives to those foods. We all have certain foods we love no matter how unhealthy we know they are. But there are ways to swap out less than ideal foods for options that are at least a little more healthy. That’s something that you should at least give some thought and consideration to.

Keep an Eye on What You’re Drinking

It’s also a good idea to give some thought to the calories you might be consuming in the form of drinks. If you’re someone who drinks far too many sugar-filled drinks throughout the week, that’s going to have a big impact on your overall health and fitness. It’s a much better idea to stick to the sugar free options or, even better, simply stick to drinking water. You can’t go too far wrong if you just do that. It’s something to at least keep an eye on because if you get it wrong, you’ll end up consuming far more calories than you want to.

Speak to a Nutritionist

If you’re someone who’s always struggled to achieve a balanced diet and you’re not sure what’s at the core of these problems, one of the things you might want to do is speak to a nutritionist. There are lots of people out there who can help you with your diet and plan it correctly in a way that’s right for you. One of the best reasons to work closely alongside a nutritionist is the fact that they can get to know you and begin to understand your specific needs much better.

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Make Use of Meal Replacement Products

For many people, meal replacement bars and shakes can be a fantastic aid when it comes to losing weight. That doesn’t mean that you replace every meal, but it provides a way to cut out some extra calories at certain times, while still getting the nutrition you need. You should also look at granola bars and other healthy snacks to tide you over. We’ll talk more about that later. Be sure to explore these products and find the ones that you feel will work best for you. There’s plenty to consider and try out, so there’s something for everyone.

Stay Motivated

Staying motivated is often one of the most difficult things to do when you’re looking to improve your health and your diet. So think about why you’re doing this. What do you actually want to achieve by rebalancing your diet and what are the benefits you’ll feel as a result of doing so? These are the kinds of questions whose answers will be very personal to you. Only you are capable of finding the motivation that you really need, so it’s worth giving this some careful thought.

Stock Up on Healthy Snacks

Healthy snacks are really important when you’re trying to make progress with your diet goals. You’ll want to make sure that when hunger does strike, you’re not immediately reaching for foods that are no good for you and that will more than likely throw your diet plans completely off track. It doesn’t need to be that way, so make sure you have nuts, dried fruit and granola on hand to satisfy any hunger pangs you might experience during the day.

It’s a Marathon Not a Sprint

Finally, you should try to remember the fact that this is a marathon and not a sprint. You don’t need to see instant results overnight. Instead, it’s about making sustainable changes that’ll support your health for years and decades still to come.

Rebalancing your diet can be tough. But if you know that your diet has been poor recently and you know things need to change, the rebalancing tactics discussed above will help you out a lot. Before you know it, you’ll have a diet plan in place that’ll aid your overall health and provide you with the nutrition you need.

cannabis

How Cannabis Could Affect Your Sleep

Cannabis has many different effects on the body. Depending on whether you are new to using cannabis or have been using it for a long time, your experience will vary. Cannabis affects people differently depending on their size, weight and genetics. Some of its expected effects include an increased appetite known colloquially as “the munchies”, reduced blood pressure, red eyes/dilated pupils and slower reaction times.

When it comes to sleep, though, there is no single set of reactions that apply equally across all users. In fact, some evidence suggests that cannabis can be used medicinally to improve sleep quality in patients with insomnia or other sleep disorders! The strain of cannabis you use may also have an impact on how it affects your sleep. For example, Indica Cannabis is more likely to have a sedative-like effect on you. Sativa Cannabis might increase energy and mental clarity. Always be sure to discuss these options with your healthcare provider or the dispensary supplying your Cannabis. 

NREM And REM Stages Of Sleeping

Before going into more detail about how cannabis affects sleep, let us talk a bit about the different stages of sleep. Without getting too scientific, it is essential to understand that there are two main types of sleep: NREM and REM. Non-rapid eye movement (NREM) occupies 75% of your sleep, whereas rapid eye movement (REM) makes up 25%.

In sleep, you have four progressively deeper stages as follows: drowsiness, light slumbering – when alpha waves begin to occur in our brainwaves; deep slumbering – where delta waves become predominant which is considered “true” or slow-wave sleep; then finally rem – also known as a paradoxical phase because during this phase our muscles become paralyzed while our brain becomes active, this is also when we experience dreams.

How Cannabis Affects Sleep Quality

Cannabis can be used medicinally to improve sleep quality in patients with insomnia or other sleep disorders. There are three primary ways that cannabis affects the sleep cycle: it reduces rapid eye movement (REM) latency, increases slow-wave deep sleep, and decreases the number of awakenings during the night, all big positives for getting a good nights’ rest! When you use any kind of medicine before bedtime, there may be some residual effects on your ability to fall asleep, but studies suggest that they dissipate after an hour or two. As far as improving the overall quantity of REM cycles throughout your slumbering hours, the research is promising!

In conclusion, although cannabis can have some residual effects that affect your ability to fall asleep or stay asleep throughout the night, it’s generally a good choice as far as sleep aids go. Compared with other options such as pharmaceuticals and alcohol, there are fewer side effects associated with using cannabis medicinally before bedtime. If you find yourself struggling to get a restful nights’ slumber, give medicinal cannabinoids a try.

immune system

Which Foods are Bad for your Immune System? Find out Here

Your immune system truly is a complex system. It incorporates a lot of biological functions as well. Ideally, it helps to protect you against any harmful pathogens which can include viruses and bacteria. That being said, recent studies have shown that the modern diet could be harming your immune system. On top of this, it could also be doing irreversible damage. If you want to make sure that you are not harming yourself then this is the guide for you.

Sugary Foods

Just like fried or even fatty foods, refined sugar is a huge risk to your health. Sugar isn’t just found in chocolate bars and sweets. It’s also present in yogurts, fruit juices and even processed carbohydrates. Even though most guidelines say that you should consume around 30g of sugar a day, you can find half of this in a simple glass of fruit juice. Even though this intake of sugar can exaggerate skin problems, it can also upset your sleep patterns and interfere with your digestion. It can also affect your immune system by promoting inflammation or even inhibiting your immune system. If you are having problems with your digestion, then check out Albert O. Snow of Florida. If you want to change things up, then try and opt for quality dark chocolate or even homemade desserts as you know exactly what goes into it.

Salty Foods

You might not think that you add any extra salt to your diet, and this is fine, but unfortunately, the high presence of salt can really work against you either way. If you want to help yourself then you need to cut down on the amount of processed foods that you eat. You also need to make sure that you try and cook fresh food. If you can do this, then you will soon find that it is easier than ever for you to really benefit yourself.

Bad Fats

Once again, it would seem that unhelpful fats are hidden in a lot of different foods. Researchers often hypothesize that fats are heavy in Omega-6 and this can weaken your immune system. It contributes to underlying inflammation, and this is the last thing that you need. Studies have shown time and time again that if you can reduce your intake of fatty or fried foods then this can help you to restore your body’s own defense system and this can really make a huge difference to your life.

Eliminate Red Meat

Red meat is often thought of as being a great source of iron and it also contains other nutrients as well. Experts don’t often see a problem with incorporating a little bit of red meat in your diet, but you have to make sure that you do it in moderation. Red meats such as lamb and pork do contain a unique sugar which is Neu5Gc. If you eat large amounts of red meat, then your immune system could recognize this sugar as being a pathogen and it could cause a low-grade inflammatory response. If you want to combat this, eliminate, or cut down on the amount of red meat that you eat.

Weight Loss Habits

Hacking Your Nutritional Approach to Health

Nutrition has the power to positively affect our lives. One of the most profound areas where this can occur is in the process of cancer treatment. Nutrition, in concert with traditional medical interventions, can help make cancer therapies more effective to increase chances of survival. 

Nutritional Approach to Health

In this episode of Curves Welcome podcast, I chat with Martha Tettenborn, RD about hacking chemo using “the ketogenic diet, therapeutic fasting, and a kickass attitude to power through cancer.”

Podcast

Listen to this episode on your favorite podcast player.

Hacking Chemo Book
Cancer thrives on sugar. Cancer cells need it, unable to grow and multiply without a steady supply of glucose. But after a cancer diagnosis, medical and dietary recommendations from oncology doctors often result in increased blood sugar and insulin levels—the essential elements that cancer cells need to thrive.

In Hacking Chemo, Registered Dietitian and cancer survivor Martha Tettenborn uncovers the secrets of cancer metabolism, offering a refreshing new way of treating the disease with minimal side effects and maximum effectiveness. Cancer treatment like chemotherapy doesn’t have to derail your life. You can be your own bio-hacker by decoding how cancer works in your body…and your life.

About Martha Tettenborn, RD 
Martha Tettenborn RD is a Registered Dietitian and certified Primal Health Coach with over 30 years of experience working in many areas of nutrition. She currently works in long term care with a focus on nursing homes and gerontology. Her private health coach practice, The Cancer Doula, promotes a low-carb, whole-foods-based approach to disease prevention and cancer symptom management.

When diagnosed with Stage 1 ovarian cancer, Martha began exploring the research of the disease and discovered the science of cancer metabolism. This led her to develop and use a protocol of ketogenic diet with targeted therapeutic fasting to significantly impact her response to chemotherapy. Inspired by her own journey, Martha wants to help others see cancer differently – as an experience that will give you strength, wisdom, and more love for your body and life than ever before.

A featured speaker at the Low Carb Long Weekend Summit and on numerous podcasts, Martha shares her knowledge as a dietitian and experience as a cancer patient to inform others about the power of metabolic interventions to support conventional cancer treatment. Martha also instructs courses teaching the ketogenic approach to cancer treatment for the Nutrition Network and Udemy.

A cancer survivor since 2018, Martha is an avid hiker, cyclist, live theatre backstage crew member and a wannabe world adventurer. She lives on the beautiful Bruce Peninsula in central Ontario, Canada.

Connect with Martha

To connect with Martha visit her website.

Resource mentioned in this episode

For a list of organic must-haves check out this curated list: The Dirty Dozen

health

10 Unique Ideas To Boost Your Health Today

Looking after your health is so important, from your mental health to your physical health. If you’re looking to improve your health routine today, check out these ten unique ideas.

1 . Learn new recipes

If you want to get healthier why not try learning some new recipes? There are so many places that you can find healthy recipes, from food blogs to healthy eating apps. When you learn new recipes regularly you’ll gradually improve your cooking skills. The better you get at cooking the more likely you’ll be to experiment with nutritious ingredients. Check out apps like Green Kitchen for a huge range of delicious and healthy recipes. Healthy food doesn’t have to be boring, there’s so much variety out there!

2. Write in a journal 

Writing in a journal can help you to support your mental health and practice self-care. There are so many ways that you can use a journal, here are a few examples:

  • You can use a journal to write an account of what you do each day, focusing on memories and reflections.
  • Perhaps you’d like to use a journal to work through difficult emotions or problems you are facing.
  • You might use your journal as a poetry journal, or a space to practice creative writing.

3. Practice positive affirmations

Practicing positive affirmations is a great way to boost your health but what exactly are positive affirmations? These are positive statements, they are designed to dismiss negative thoughts and focus on optimism. You can write down positive affirmations, or speak them out loud. The idea is to lift your spirits and improve your mental health by channeling positive energy. Here are some examples from Moreland:

‘I am full of energy and optimism.

I am ready to find joy.

I can overcome negative thoughts & situations.

I possess the qualities I need to be successful.’

4. Go wild swimming

Wild swimming is a fantastic way to boost your health, you’ll get a great workout, raise your endorphin levels and explore nature. Swimming has so many health benefits, from improved cardiovascular health to relaxation. If you choose to try cold water swimming you’ll get even more health benefits. Here are a few of the benefits of cold water swimming:

  • Can help to improve your circulation.
  • Can boost the immune system by raising your white blood cell count.
  • Coldwater swimming helps to raise your metabolism levels.

5. Help others

If you’re looking to improve your health the key is helping others. Studies have shown that helping others can help to improve your mental health. There are so many charitable schemes that you can get involved with. If you’d like to volunteer to support a good cause try the volunteer match site. Volunteer Match This is a great place to find volunteer roles, both online and in person. You can browse thousands of different opportunities, using the search filters to focus on your interests. A few app-based opportunities include:

  • Be My Eyes
  • Run For A Reason
  • Golden Volunteer Opportunities.

6. Set goals

If you’re serious about improving your health it can be useful to set a few goals. The right health goals can serve as a great motivational tool. You might be looking to improve your diet, try new things or improve your self-care regime? When you’re setting goals, be honest with yourself and keep your goals realistic. Writing down your goals is a great way to motivate yourself. It’s also a good idea to keep your goals time-specific and break them down into smaller steps.

7. Niche exercise activities

We all know that exercise is the key to staying healthy. The problem is gym sessions can get a little dull! Challenge yourself to try out a few niche exercise activities. You might try SUP yoga, Kung Fu, or swing dancing? You might like to find exercise classes that also have a social element (for example hiking groups). Meetup is a great place to search for groups, there is a range of categories to choose from, including sports, wellness, arts, and culture.

8. Try new supplements

Want a quick way to boost your health? Consider trying a few new supplements. Plants and herbs can support the body in so many different ways. If you’re looking to reduce stress and anxiety try using supplements like valerian, St John’s Wort, or CBD oil. Looking for some supplements to boost the immune system? Consider using ashadwagana or elderberry. If you’d like to lose weight check out Dao Drops for boosting metabolism, these are made from plant-based ingredients including green tea extract and dandelion root.

9. Try sleep apps

Getting a good night’s sleep is so important, a lack of sleep can affect your immune system and your mental health. To help you improve your sleep try using these apps:

Slumber

This is a fantastic app for sleep, it includes audios that play soothing music and sounds from nature. There are also sleep stories to choose from. Simply choose a sleep track you like, and feel yourself drift off. The app allows you to customize your sleep stories and music, you can change the background noises to find the right ambiance.

Calm

Using this app you can choose from meditation or sleep tracks, the sleep tracks are relaxing stories that will help you to drift off. If you experience stress or anxiety, calm is a fantastic tool.

10. Connect with nature

Connecting with nature is an amazing way to boost your health. Studies show that being in the natural world raises our endorphin levels, helping us to feel happy and energized. There are so many ways that you can connect with nature. You might try hiking, foraging, or swimming.

With lots of ways to perfect your health regime, you’ll soon get on a positive track. From journaling to goal setting and learning new recipes there are so many ways to nourish your body and mind.

manage stress

Top Ten Tips To Exercise Safely

Most people can safely take light to moderate exercise, although it’s wise to speak to your doctor before you take on a more strenuous routine. If you have any questions about your health, especially if you haven’t been active recently, it’s wise to consult your doctor, as well as using these tips to stay safe while you exercise. 

If you have any injuries or health conditions, you should speak to your doctor, Chiropractor, or other medical professionals in charge of your care before you start an exercise routine. You should also do this if you’re having trouble with symptoms like dizziness, shortness of breath, or chest pain. 

Tips to Exercise Safely

Once you have been given the go-ahead, use these tips to avoid injuries and exercise safely. 

  1. Take five to ten minutes to properly warm up and cool down. 
  2. Start slowly and increase your activity level gradually unless you already exercise on a regular basis. 
  3. Keep in mind that training too hard or too often can cause overuse injuries like stress fractures, stiff joints, sore muscles, and inflamed ligaments and tendons. Sports that put repetitive wear on the same parts of the body, such as jogging which puts wear on your knees, ankles, and feet, are often culprits of injuries like this. Rest properly, and change up your routine to avoid this. 
  4. Listen to your body. If you feel unwell or very tired, take a break. If you can’t finish an exercise session, feel faint after exercise, or experience a pot of aches and pains in your joints, cut back. 
  5. If you have to take a break from exercise, come back with a lower level of exercise at first. For example, if you’ve had a break from strength training, light a lighter weight or do fewer reps or sets when you return. 
  6. Drink plenty of water. If you’re working out hard, choose a drink that will replace fluids and essential electrolytes. 
  7. Wear clothes and shoes that have been designed for the exercise you’re doing. Shoes should be replaced every six months. 
  8. Good form is essential for strength training. When you’re learning the exercise, start with no or very lightweight until you’ve learned the move properly. Don’t rush to finish or struggle to lift a weight that is too heavy.
  9. Exercising in hot, humid weather can lead to overheating and dehydration. When temperatures are high, slow your pace down, or try to work out in an air-conditioned gym, or during cooler morning and evening times. Headaches, dizziness, nausea, faintness, cramps, and palpitations are signs of overheating. Stop if you experience them.
  10. If you’re exercising outside in the cold, dress properly for the cold to avoid hypothermia. Wear layers that you can take off as you warm up. 

Delayed muscle soreness can start 12 to 24 hours after a workout, and will gradually fade. This is normal. However, persistent or intense muscle pain that starts during or right after your workout, or soreness that stays for more than one or two weeks, means you should call your doctor.