You’re Worth It: Tips to Start Taking Better Care of Yourself and Creating a Happier and Healthier Life

Are you one of those people who has let themselves go a bit, never takes time for herself, knows something needs to change, but has yet to put a plan into action? You are certainly not alone there. For a variety of reasons, from unwarranted guilt to bad habits, it is easy to neglect our mental, physical and emotional well-being. If you have reached a point where you are fully aware of how bad the problem is, that is all the more reason to get moving because this likely means the situation is critical. Luckily, there is hope for you. It will take some effort on your part, and a willingness to shift your mindset, but if you can do that, you are golden.

Here are just a few helpful tips to get you moving in the right direction.

When You Look Good You Feel Good

Being overly concerned with our appearance is never a good thing because it leads to a lot of mental strife, and a constant feeling of being dissatisfied no matter what we do. But, there is something to be said for being confident in our appearance, and feeling attractive as a means of boosting self-esteem and our sense of well-being.

If you are feeling a bit dull and lackluster, what could you do to spruce things up a bit? Are there any things in particular about your appearance that are bothering you? What could you do to feel better about it? Maybe you can treat yourself to some nice, quality make-up, or get a new hair style. Buy some new clothes. If you are interested in more dramatic fixes, like laser hair removal, skin treatments, and the like, hop online and start gathering information that can educate you about these procedures. Visit the American Laser website for more information on laser hair removal.

There is nothing wrong with focusing on the outside as well as the inside when trying to improve our lives.

Take Inventory of Your Life

If you are at a point where you are feeling you really lost your way, chances are various aspects of your life are in need of a serious overhaul. But, don’t fret…you don’t have to commit to turning everything around within the next week. What you do want to do, however, is take a bit of inventory to see what is going on with you, what is working and what isn’t. As for the stuff that isn’t, what can you do right now to rectify the problem? Again, don’t worry about making any drastic changes, unless of course, you think that is appropriate for the situation.

If you are feeling a lack of stimulation in your life, look into classes or other activities that deal with your personal interests. If you want to change bad habits, or develop a more positive outlook on life, get your hands on some materials that will provide tools and tips, and expose you to new ways of thinking and being. If you are not satisfied with your job, what steps could you take right now to transition to another one— that first step could be something as simple as fully admitting you are unhappy with where you are now, and setting an intention to do something about it.

Set Some Small, Manageable Goals to Get the Ball Rolling

When we reach that point where we know we need to make some changes, and we take stock of what our lives are like right now, getting from where we are at this moment to where we want to be can seem like quite the daunting task. And, this is a primary reason why we are stuck in lives that are really not working for us—it just seems to overwhelming to make the type of changes we really want, and even though we don’t like our situation now, it is comfortable and we stick with it.

But, if we can try and stay in the moment, and focus on what we can do right now to move in the desired direction, we can set smaller, more manageable goals. Goals that are a bit outside our comfort zone, but not so drastic we are setting ourselves up to fail. And, as we achieve them, that sense of progress will make us feel really good, and motivate us to keep going, to keep setting new goals and making other changes.

Say you want to lose 50 pounds—that is a big goal. To start, how about you vow to get into your favorite summer dress that fit you perfectly when you were five pounds lighter? If you want to overhaul your diet, instead of moving right to raw vegetarian 24/7, commit to eating fruit for dessert 4 nights this week instead of your usual sugary treat.

No matter what is happening now, you can turn it around. It all starts with a decision to do so.
 

 

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Sam’s Club Promotes Back-to-School Safety

Sam’s Club® Promotes Back-to-School Safety During Free Children’s Health Screenings

In-club screenings available to members and open to the public Saturday, August 9 from 11 a.m. to 3

Back-to-school brings shopping for clothes, buying school supplies and securing updated health information for children, but why not also use this time to take a few simple steps to help ensure their safety? Fingerprints and DNA samples have become the standard tools for personal identification and can be useful for parents should they ever be needed, which is why Sam’s Club is offering DNA testing and fingerprint kits as part of their annual free children’s health screenings on Saturday, August 9 from 11 a.m. to 3 p.m.

 

The screenings, which combine health and child safety information, are free and available to the public at all Sam’s Club locations with a pharmacy (596 locations). The free event includes a take-home DNA kit that provides instructions on storing a saliva sample to help find children in the event they are ever lost to which only a parent/guardian has access and a child safety ID kit with a fingerprint form and instructions on storing personal information.

 

The screening tests are valued at up to $1501 and also include:

  • Blood pressure
  • BMI (body mass index)
  • Vision Screenings

 

“As a parent, you never want to think about needing information like fingerprints and DNA samples, but these items could prove critical should the need for them ever arise,” said Jill Turner-Mitchael, senior vice president, Sam’s Club Health and Wellness. “This free event for our members and the public helps give parents a way to combine shopping for back-to-school with capturing potentially life-saving information.”

 

In addition to monthly health screenings, Sam’s Club pharmacies provide savings and preventive care to each community it serves, such as year-round immunizations for adults ages 18 and above. Licensed pharmacists can administer walk-in flu shots and nine other important immunizations recommended to help protect against serious diseases like pneumonia, shingles and whooping cough. Sam’s Club also offers $4/$10 generic prescription prices to the public, and Sam’s Plus and Sam’s Business members receive an additional 8 percent savings on name-brand prescriptions, 40 percent savings on generics not part of the $4/$10 generic prescription program, and access to more savings through the Extra Value Drug Program, featuring 10 to 30 percent savings on select name-brand and generic prescriptions. Restrictions may apply.

 

Information about Sam’s Club health and wellness offerings can be found at SamsClub.com and in the Sam’s Club exclusive bi-monthly wellness magazine, Healthy Living Made Simple, which reaches approximately eight million members.

 

About Sam’s Club®

Sam’s Club®, a division of Wal-Mart Stores, Inc. (NYSE: WMT), is a leading membership warehouse club offering superior products, savings and services to millions of members in 635 clubs in the U.S. and Puerto Rico. To learn more about Sam’s Club, visit the Sam’s Club Newsroom, shop at SamsClub.com, and interact with Sam’s Club on Twitter and Facebook.

 

 

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Tips to Create a Calm Mind and Healthy Body

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Mental processes can affect the body in serious ways. Anxiety can raise the heart rate and suppressed anger can elevate blood pressure. According to practitioners of Mind-Body Therapy, the mind can control more subtle processes through effecting biochemical changes in the brain. Simply put, a calm mind lends itself to a healthy body. For many, maintaining a mental center can be a difficult task. The National Institute of Mental Health reports that 18 percent of adults suffer from anxiety disorders. Luckily, there several simple things that you can do to calm and recharge your mind.

Take Time for Yourself

If your first reaction to “me time” is that you do not have time for it, that’s your first problem. You have created a daily routine in which your needs come last. Within the last 20 years, a new psychological discipline has risen called positive psychology. According to the Positive Psychology Center at the University of Pennsylvania, positive psychology strengthens individuals to thrive. Thriving is a huge paradigm shift from traditional psychology’s idea of fixing what is broken. Create time for yourself, whether with a soothing rose bath or a vigorous jog, as your way of thriving for happiness.

Observe Nature Around You

Researchers have found that looking at nature, even photographs of nature, reduces indicators of stress like heart rate and blood pressure. If you have a view of nature at your disposal then use it. Look out the window often and let the visual stimuli take on its soothing effects. If nature is not nearby, surround yourself with photos of natural landscapes by adding them to your computer desktop and mounting nature photos on your wall. Add live plants to your home and office decor, and treat yourself to a bouquet of roses every so often as a reminder to make your health a priority.

Engage in Restorative Meditation

Rumination is the act of thinking about something over and over. It is a common precursor to depression, especially for women. Rumination is derived from the word ‘ruminate’ which is what cows do when they swallow then bring up their food to chew it again. Relieve your mind of unhealthy perseverative thoughts by practicing meditation. In a quiet space, breathe deeply in and out, concentrating on the flow and rhythm of your breath. When your body feels relaxed, do your best to clear your mind. Let go of stressors and daily to-dos, focusing on the present moment. Early in your meditation practice it’s normal to give in to distractions and find yourself with a wandering mind. However, with practice you’ll be able to curb reoccurring thoughts as they surface in your mind.

Shake up Your Routine

The old axiom states that the definition of insanity is doing the same thing over and over and expecting different results. If you do not like the way your mind and your body are playing together then do something different to shake up the system. Take a brisk walk early in the morning, make love in the middle of the afternoon, or take a spontaneous road trip. Altering your routine with something positive will act as a jolt to your norm, forcing you reprioritize your thoughts and start anew.

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Quick Lunch Recipes

The sound of the school bell ringing will soon be a normal part of your child’s day. Whether your child is 4 or 14, adjusting to school is never easy. This transition can be softened with the help of one of my favorite organizational tools, eMeals! eMeals provides you simple breakfast, lunch, dinner, and even dessert meal plans to help you easily and effectively plan meals for your family.

One of the new favorites is their kid-friendly meal plan. Each meal plan comes with a ready-made shopping list to help you get through the grocery store in no time flat! Sign up for eMeals now and you can get 2 bonuses:

  1. 20% off with the code SCHOOL
  2. A FREE Back to School Survival Guide filled with fun back to school recipes including 3 Power Breakfast Recipes, 2 Lunch Box Recipes, 2 Weeknight Dinners, 2 After School Snacks, and 1 Yummy Dessert!

You can see an example of one of the recipes from the Back to School kit below to enjoy with your kids.

Turkey-Bacon Tortilla Roll-Ups:

Prep Time: 10 mins

Cook Time: 5 mins

Total: 15 mins

8 slices bacon

Mayonnaise

1 (8-oz) package store-bought guacamole

4 (8-inch) flour tortillas

1/4 lb thinly sliced deli turkey

1 cup shredded Cheddar cheese (or any shredded cheese)

1 cup shredded iceberg lettuce (optional)

Cook bacon in a large skillet over medium

heat until crisp; drain. Spread a thin layer of

mayonnaise and guacamole over each tortilla.

Layer turkey, bacon and cheese on each

tortilla. Add lettuce, if desired. Roll up tortillas,

and cut in half. Makes 4 servings.

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Why Reducing your Stress Levels May Help your Sex Life

Every year in the UK an unknown number of cases of erectile dysfunction go untreated as sufferers feel too embarrassed to seek help.

But assistance is out there, with services such as LloydsPharmacy Online Doctor offering support that can help you to deal with sexual health issues at your convenience and in confidence.

Many people wrongly believe that erectile dysfunction is purely a circulatory problem and presume that the condition cannot be cured. However, this is not always the case. A man’s lifestyle can have a major impact on both his body and his sexual performance. While smoking, and being overweight can have direct effects on the circulation, drinking, over-exercising, or suffering too much stress can all contribute to difficulties getting and maintaining an erection. This article will focus on the importance of keeping stress levels low to reduce your risk of developing erectile dysfunction.

What is stress?

Understanding exactly what stress is and how it affects a man’s ability to have satisfying sex is paramount to gaining control of the condition.

Stress is a completely normal physiological response to mental or emotional pressure. When a person feels threatened, fearful or vulnerable, the nervous system releases a whole host of ‘stress’ hormones, such as adrenaline and cortisol. These hormones cause the body to go into the fight-flight-freeze stage of stress response, where the person reacts to the stress stimulus by running away, trying to tackle it or by doing nothing.

Stress often occurs when the perceived demands of life overwhelm our ability to cope effectively. Stress can be triggered by major life events such as the death of a loved one, divorce, job loss, illness or financial problems. Everyday worries, frustrations and demands can also accumulate to create high levels of pressure, affecting our emotions, behaviour and mental and physical wellbeing.

How can stress cause erectile dysfunction?

Achieving and sustaining an erection requires a lot more than just the penis to function correctly. The brain, nervous system, circulatory system, muscles and hormones all need to work effectively and in harmony to ensure a man can perform sexually. Stress can put pressure on these systems by contributing to conditions such as high blood pressure and high cholesterol, which can result in erectile dysfunction.

The emotional toll that stress can take on a man can contribute to a reduced sex drive. A man may find himself lacking sexual desire due to low mood or an inability to focus because of worrying thoughts or distractions. Unfortunately, this can result in a vicious cycle of anxiety as sex itself becomes a focus of stress.

How to reduce stress

Reducing stress can improve self-esteem, raise libido and boost circulation through improved health.

Stress can be reduced in a number of ways, such as:

Learning to relax

There are many evidence-based relaxation techniques that may help you to reduce your stress levels, including deep breathing, deep muscle relaxation, meditation, yoga and visualisation. Socialising and spending time outdoors can also help.

Exercising regularly

Exercise improves blood flow and helps to keep weight down, both of which are major factors in preventing ED. On top of daily exercise activity, people aged 19 to 64 are advised to do at least 150 minutes of moderate-intensity aerobic exercise a week in order to stay healthy. It is also recommended that they do muscle-strengthening activities on two or more days a week.

Maintaining a good social support system

Talking openly about your problems to a loved one or confidant can help you to solve your problems much quicker. If you find yourself unable to talk to those around you, you may want to consider talking therapy to resolve your problem. Such services can be accessed privately or through the NHS by seeing your GP.

Reducing caffeine intake

Caffeine raises the stress hormone cortisol, creating a surge of stress. Reducing your intake of common sources of caffeine, such as tea, coffee and energy drinks can help you to feel more relaxed.

If you are stressed and looking for help, you can contact your GP or head online to websites such LloydsPharmacy Online Doctor. If your erectile dysfunction persists, you can buy Sildenafil tablets safely and discreetly online without a trip to the doctor.

 

 

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Rehab Drugs and Alcohol

Statistics show that every year a large number of people including teenagers, young, and adults are becoming addicted of drugs and alcohol. This addiction is making them weak physically as well as psychologically. This made their life a failure. To streamline their lives again and to include them in lively activities, different procedures are adopted.  These procedures or methods are referred to as rehabs drugs and alcohol. Rehabilitation of drugs and alcohol addicted is a sequence of psychotherapeutic and medical treatments that are developed to relieve the addicted person from dependence on drugs towards self independence.

There are different types of drug rehab programs that are implemented in different situation such as residential treatment, out-patient treatment, extended care centres, local support group, and half-way houses.  Rehabs process can be categorised as follows:

Counselling and medical treatment

This step includes the first and to some extent second stage of treatment. Psychological counselling of patient is the first step that motivates the person to get rid of addiction of drugs and alcohol. When patient is ready to move away from the drugs, his willingness makes the rest of procedure fast. Initial addicts do not need any medical treatment, as they do not develop any pathological changes. But chronic patients of drug addiction that has developed pathological changes in their bodies require medical treatment also. These people require intensive care and observation to go through rehabilitation process. Their therapeutic treatment is necessary so that they can get relief from their ailments and can return to healthy life.

Training of self control

In training session, addicts are taught by doctors or psychologists the methods to control their desire for drugs and also techniques that can be implemented to reduce it. Methods of self assessments and tips to change their habits are also discussed with them and they are encouraged to use these methods and tips. At this level, multiple exercises are introduced to the addicts that can help increasing their will, as this battle against drugs and alcohol can be won only with the will power weapon of the addict. Diverse productive skills should be introduced to them such as painting, gardening, art and craft, and much more so that they can make them busy and optimistic.

Follow up

Follow up of rehabilitation treatment in very important step. Many people ignore it and as a result treated patients again return to their drug habits. This stage involves observation of patients’ routines after getting free from regular rehabilitation treatment. In their life, they meet many challenging situations, which they can’t handle and as a result again seek refuge in drugs and alcohol. To discourage this tendency, treated people must have follow up sessions with their doctor and psychologists and discuss their problems with them.

Siblings and Friends guidance

Friends and relatives can play strong and vital role in rehabs process. So, they must be contacted and trained by medical team of rehabs centres. They should be taught how they can bring their loved ones back to normal life. How they can assist their comrades to get rid of addiction of drugs and alcohol. All these approaches work collectively to bring addicts to normal stream of life.

 

 

 

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Running – A Simple Way To Improve Mental Well-Being

 

You probably know that running and similar exercises result in physical well-being, help in weight management, and encourage an active lifestyle, but did you know running also provides mental and cognitive benefits?

Studies show that running causes the body to release endorphins that can result in a general sense of happiness. It has been used for years to treat addictions and clinical depression of all types. Less fatigue, less tension, and less depression are just a few changes a person experiences from a regular running program.

Apart from running being a great way to naturally lift your energy and release all the negative feelings, it has several other psychological benefits. Here are a few of them:

Improve self-confidence

On a basic level, running can develop a positive self-image. Regardless of your weight, size, age, or gender, this exercise activity can quickly elevate your perception of your self-worth/attractiveness.

Even if you don’t develop a lot of muscle or lose a lot of weight while following a regular running program, you are likely to tone your body and increase stamina. Seeing such results can make you feel better about your appearance and bolster your self-confidence.

Reduce cognitive decline

Though unpleasant, the reality is that our brains get hazy as we grow older. The brain shrinks due of aging and diseases like Alzheimer’s kill brain cells and causes a loss of important brain functions.

While running and following up a proper diet can’t cure existing diseases, they can help prevent the cognitive decline by shoring up the brain, especially in individuals between 25 and 45 years of page. Running helps in boosting the chemicals in the brain that dampen hippocampus (the part of the brain responsible for learning and memory) degeneration.

Boost memory

Running increases your ability to learn new things by boosting the processing power of your memory. The generation of sweat increases hippocampus cell production that is responsible for learning and memory. For this particular reason, brain development at an early age has been associated with the level of physical fitness.

But exercise-based brainpower is not just for early age brain development; exercise can boost memory function among grown-ups, as well. Running sprints has been found to improve vocabulary preservation among healthy individuals, according to the results of a study.

Developing a routine

Everyone has a unique ability to run. The outcome, of course, is to learn the quirks of our bodies and play by its rules. Luckily, there are some principles you can follow to develop an active running routine to stay motivated, and run strong session after session:

Start small

Running isn’t about how many miles you can go; it’s about finding the right balance, and types of workouts that get you the mental benefits without exhaustion or injury. Experiment with different distance level on alternative days and develop weekly distance goals.

Then, see if you reach your goals weekly. When you start finding it easy, increase the distance or add an extra day or two for your sessions.

Stay small during an injury

If you’re carrying one of those common running injuries, give yourself a reality check; in coming back from all the time spent in cross-training, retain the perspective and skip the miles greed.

Also, you can wear recovery clothing such as compression shorts to feel productive even if you’re not able to run much. The product info on Tommiecopper.com explains that these shorts actually stabilize muscles and help in enhancing muscle and joint mobility. So you’ll be getting the benefit of faster recovery while you run those miles.

Aim for consistency

Whether you are working towards your weekly goal or recovering from a running injury, consistency is the most important factor in training. You won’t improve by running once a week, or running hard for a week and taking the next week off. Developing a regular routine comes from consistency, which also doesn’t mean you have to train all-year-round.

Structured training, with months of balanced miles, helps you avoid injuries and develop mental fitness towards this activity. What you can do is maintain a minimum running target, even if its 30 minutes 2 days a week, and preferably run in the morning as the mind is fresh at the start of the day. Plan your ‘lazy’ months for the time when you know it’ll be difficult to run – exam time, winter weather, and lifestyle changes.

Be patient

Piling on the miles with intensity won’t get you anywhere faster, but it might get you out of action. So whether you’re running to reduce stress or lose weight, increase quality and quantity gradually.

This translates into increasing your weekly distance target by 10 percent a week. Apply this increase to more than one run. So if you run 10 miles a week, you could add 2 miles to a long run in the next session, while keeping your intensity the same.

Avoid increasing intensity and distance together; individuals new at running should focus on going farther rather than faster.

 

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