There’s no question that staying on top of your health can be a challenge. Between work, family, and social obligations, it seems like there’s never enough time in the day to take care of yourself. But it is crucial to make time for your health – after all, you can’t pour from an empty cup! This blog post will discuss some tips for staying on top of your health and cover everything from getting enough exercise to eating a healthy diet. So read on for helpful advice on how to stay healthy and happy!

1) Consider your mental health

The first step to staying on top of your health is to take care of your mental health. This includes managing stress, getting enough sleep, and spending time with loved ones. When you’re feeling good mentally, it’s easier to make healthy choices for your body as well.

If you’re struggling to manage stress, there are a number of helpful coping mechanisms you can try, such as yoga or meditation. You can also talk to a therapist, which can be incredibly helpful in managing both stress and other mental health concerns.

2) Eat a nutritious diet

It’s no secret that what you eat has a big impact on your health. Eating a balanced diet with plenty of fruits, vegetables, and whole grains is crucial for maintaining your health. It’s also important to limit processed foods, sugary drinks, and unhealthy fats.

Making time to cook meals at home can be challenging, but it’s worth it when you consider the benefits for your health. Meal prepping or cooking in bulk can help save time during the week. And there are plenty of healthy recipes out there that don’t require a lot of time or effort to make!

3) Try some yoga

Yoga has a plethora of health benefits, including reducing stress, improving flexibility and balance, and even helping to prevent chronic diseases. If you’re new to yoga, there are plenty of resources available to help you get started. There are also many different types of yoga, so you can find a style that suits your needs and preferences.

4) Receive regular health screenings

It’s important to get regular health screenings, even if you feel healthy. This can help catch any potential health concerns early on when they’re more likely to be treatable. Some common health screenings include tests for cholesterol, blood pressure, and cancer. You’ll also be able to get some answers on Contraception and a variety of other health topics. Depending on your age and family history, your doctor may recommend additional screenings.

In conclusion, there are several things you can do to stay on top of your health. From eating a healthy diet to getting regular health screenings, there are many ways to make sure you’re staying healthy and happy. However, what’s most important is finding what works for you and making time for your health!

 

It can be a hard time when you are struggling with your mental health, especially while a lot is going on around the world. It can often leave you feeling exhausted, lonely, and even stuck in the same place. But it doesn’t have to be that way forever. 

Here you can find some top tips that will help you when you are struggling with your mental health, and start to overcome those internal battles you face every day. 

Take a step back

More often than not, it is the things in your life that are causing, or exacerbating poor mental health. If you are stressed about work, dealing with family issues, feeling anxious about an upcoming interview, or if there is anything that is weighing on your mind, then it may be time to step back. When you are stressed or anxious, you are sending your body and mind into chaos, and it can be hard to deal with, and exhausting. See what items in your life you can take a break from, and spend some more time resting. 

Implement healthy habits 

Nutrition, hydration and exercise have profound effects on your health. By implementing healthy habits, even just the smallest changes, you can help clear your mind, and give your body more energy. Add a few vegetables to your meals, go outside for a short walk, or just drink an extra glass of water. The smallest things will add up to make a huge difference. 

Spend time with a friend 

Mental health problems can occur due to isolation, or lead to isolation. Human connection is vital for your mental health because it provides you with a friend to talk to and take the weight off your shoulders, boost your happiness, and provide you with a sense of purpose and belonging. Perhaps make a phone call, or organize a walk or coffee with a close friend or loved one. It doesn’t have to be anything big or fancy, just something that doesn’t take up too much energy but enables you to be social and connect with someone. 

Seek professional support

Professional support can be one of the best ways to help your mental health. There are a variety of people who are specially trained and experienced in helping people manage their mental health and can provide you with the support, and the tools you need to feel better and move forward with your life. There is a range of therapists and support groups that you can choose from, depending on what you are struggling with, both online and within local communities. If you feel like substances are becoming a problem, you should seek the appropriate drug or alcohol treatment, which is slightly more comprehensive than therapy alone. By conducting a simple search on the internet, you will be able to find a professional that can help you, and suit your budget. 

 

If you are struggling with your mental health, you must take steps to help yourself by taking steps to feel better or seeking professional support. 

 

Being happy, feeling fulfilled and viewing everything in a positive light, is something that you will always strive to achieve in your life. Cultivating healthy habits doesn’t have to cause unnecessary burdens to your current lifestyle, however you could create a better relationship with your mind, body and soul. Whether you’re trying to manage your anxiety, Explore new and healthier ways of living or get into the habit of practicing gratitude, there are so many ways that you can create healthy habits for a happier future. If you are unsure where to begin, here are a handful of ideas to get you started with the process of creating the best possible future for yourself.

 

  • Journaling

 

Getting into the habit of journaling can take some time to get used to. Essentially, it acts as a catalyst to explore your feelings and emotions in that moment. For example, if you are feeling particularly stressed, anxious or overwhelmed about a certain situation in your life it may help to write down everything that’s in your head. Once you see everything written on paper it can become easier to digest and come to terms with.

 

  • Managing Pain

 

Dealing with ongoing, persistent pain can be something that can really dampen your mood. If you regularly struggle with aches and pains then you may want to consult a medical professional to help you deal with it. If you already know the type of medication you require to manage your pain you may want to consider the Simple Online Pharmacy. With just a click of a button you can have your medicine sent to you in the post, so that you can feel happier and more comfortable again now that your pain has been successfully managed.

 

  • Meditation

 

Meditation is a tried and tested method for managing anxiety and improving your overall mood. Getting into the habit of meditation can take some time, but there are plenty of online apps and guides to help you through the process. All it takes is five or ten minutes a day to see a positive effect on your overall mental health.

 

  • Gratitude

 

Much like journalling, practicing gratitude is something you can do on a daily basis. If you often struggle with your mental health and you want to start creating better habits for yourself, you could begin your morning by writing down three things that you are grateful for. As soon as you start practicing gratitude on a daily basis your mindset will shift to a positive, happy and fulfilled place.

 

  • Yoga

 

Yoga is a wonderful exercise tool for both the mind and body. If you’re nervous to step into a yoga class, don’t worry; there are many online yoga classes you can practice in the comfort of your home. Start with a gentle flow to get your blood flowing. This type of calming and soothing movement will help you to feel more positive on a day-to-day basis.

 

  • Healthy Eating

 

Sometimes you can deprive your body of all of the delicious nutrients it needs to function. Healthy eating is something you are aware of, but you aren’t in the habit of putting it into practice yet. Set yourself a goal of eating healthy, nutritious meals every day for two weeks. As soon as you reach the end of your two week mark this will become an innate habit that you can weave into your everyday life. When your body is fuelled properly with delicious and nourishing food you will feel much happier on the whole.

 

  • Hydration

 

If you take a step back, and think about how much water you drink on a daily basis you might be shocked to discover that you are depriving your body of the hydration it needs. You should aim to drink around 2 to 3 liters of water every single day and you should up your water intake if you are doing strenuous exercise. Start your day with a large glass of water before you even get out of bed; keep a bottle of water on your desk at work and regularly refill it. Getting into good habits and drinking more water will ultimately help you to lead a happier and healthier life.

 

  • Prioritizing Sleep

 

You should never underestimate the power of sleep when it comes to living a happier and more fulfilled life. Sleep hygiene is something that many people can ignore, simply because they believe it has nothing to do with that overall health. However, if you aren’t getting enough sleep your overall health and happiness is going to suffer. Make sure you aim to get around 7 to 8 hours of sleep every evening and remove any electronic devices from your bedroom that could cause distractions.

 

  • Removing Toxicity

 

When there are people in your life that are causing you to feel stressed and anxious you need to make the best decision for yourself by removing them from your life. Getting rid of toxic people, work environments and situations will help you to feel lighter and more liberated as you live your day-to-day life. 

 

  • Career Happiness

 

Feeling happy and fulfilled in your career can have a knock-on effect on your overall mood every single day. Ultimately, you need to chase a career that is going to make you feel joyful, content and creative so that you can be the best possible version of yourself. Whether you are a dedicated parent, creative professional or you run your own business, there are so many ways to cultivate true career happiness in your life. 

 

When you are willing to take action on your future, you will start to see a shift in your overall mindset. Your perception of the world around you can start to change as soon as you start taking care of your mind and body. Whether you are trying to remove toxicity from your life, discover career happiness or exercise more often, there are so many different ways to become healthier overall. These habits may take some time to get used to, however you will soon start to reap the benefits when you are consistent with them.

 

Image from Pexels – CC0 Licence

Many people who read the title to this post may, quite obviously, think that ‘not being able to see well’ is a good prerequisite for needing glasses. On that note you would be utterly correct. Yet the truth is that noticing a lapsing degree of visual quality is not the only sign that can come along with needing glasses.

After all, some people feel that having to wear glasses is somehow inconvenient or isn’t the kind of ‘accessory’ they’re looking for, but of course, visiting a service like Clear Vision Optometry to get an appropriate prescription and eye health check is absolutely essential regardless.

But what are the hidden or seemingly inconsequential signs that you may need glasses in your life? After all, if you can notice the signs, then you’ll be much more likely to visit the professionals as and when you need them. While this may sound minor, your eye health is an essential part of your overall wellbeing, and so consider the following symptoms you may wish to look out for:

Tension Headaches

If you notice that tension headaches seem to keep recurring and it’s making you lose focus, keeping you distracted, or if they come on at all hours of the day for no discernable reason, it’s important to make sure that it’s not poor eyesight causing you this problem. Over time, this issue can compound and as your brain tries its hardest to clarify the input from your ocular system, it can lead to headaches and the inability to think clearly. While it’s important to visit your doctor, it can also be worthwhile to schedule an eye test.

Halos In Bright Light

If you notice fuzz or halos in bright light then it could be that your eyesight needs testing. This can sometimes be a sign of a lack of competent vision or degrading vision. This can also sometimes cause the tension headaches we laid out above, which is never a fun experience in its own right. When you can adequately find the glasses you need, or the treatment you deserve, then you’re much less likely to find that brighter lights bother you, especially when contrasted against the darkness of a blacker image or night.

Trouble Driving

If you notice that you’re struggling to make out the license plates of those several cars in front of you, or your hazard perception seems to be less responsive, or simply that you tend to get headaches while driving (particularly at night), then it might be you need driving frames. In many countries, a proper eye examination is required in order to ensure you can see properly or that you have the proper lens provisions in place, but this is not universal. In some scenarios, a final examiner might just ask you to read out a license plate a few cars away, but that hardly proves yo have great eyesight, nor does it apply to degraded eyesight after you’ve passed your test. We’d recommend that if you’ve been having trouble, you visit your optometrist immediately.

With this advice, you’ll be able to identify if you need glasses in your life – but always refer to the accredited professionals.

Easing a loved one into a nursing home is a very challenging part of life. However, it is for the good of their health. It is even more difficult dealing with the passing of a loved one. Nonetheless, it is a natural stage in life and it happens to every family. 

Whether you have young children or family members that have never experienced a death in the family, it is important to help people prepare for the event. It will help the experience feel a little easier to deal with and not so much of a panic moment. On that note, here is how to prepare your family for the passing of a loved one.

Sort the funeral in good time

Telling your family about the passing of a loved one is hard enough. It is a good idea to arrange the funeral with as few people as possible so that everyone can grieve in their own way. 

Getting prepared and ahead of their game with the funeral arrangements will ensure that you can spend plenty of quality time with your loved ones on the day. You won’t want to leave anything until the last minute otherwise you might not fulfil the expectations of the one that you lost.

Ask people to visit before the passing

You might know when to expect your loved one to pass. If so, then ensure to ask family members and friends to visit them before it happens. 

This is to ensure that they both get one last memory together. It might be the last time that they see them, so pre-warning people will make sure that they get to see them. 

Educate young children on the process

When you know the event is going to happen, it can be useful to educate young family members on the process of death. Otherwise, they might hear it from someone else and their story might not be so friendly as yours. 

Therefore, when the younger members of the family hear about the passing of your loved one they understand what has happened and why it happened. Furthermore, they can think of the loved one in a good place and not have negative connotations, which can make the grieving process harder.

Be supportive

When a family member is ill and you know that they do not have long left, it is important to be supportive of them as well as your family. You might spend more time with that loved one and therefore, less time with your children. 

Nonetheless, your children will understand if you let them know that the loved one is ill. They might even want to be there to support them. Either way, be supportive of everyone around you as people deal with the grieving process in different ways. 

Dealing with the passing of a loved one is not easy. Being there for your family and preparing the younger generation can make the event much easier to process. Be there for each other and your loved ones before they pass to grasp onto those last special moments.

 

Our daily life directly impacts the good quality of our joints. When you suffer from osteoarthritis, taking care of your joints is essential. To take care of it, it is necessary to adopt good daily habits. Physical activity, a varied diet and even hydration are the main keys. Sometimes we may even need surgery to improve our mobility. You may want to look at orthocentralcoast.com.au

Eat a balanced diet 

Changing your eating habits is essential when you are prone to joint pain. Processed foods tend to increase the rate of inflammation in the body, a trigger for osteoarthritis. To overcome this, it is then necessary to modify your eating habits. Eat fatty fish. Oily fish such as sardines, herring or even salmon are rich in omega 3 necessary for the proper functioning of our cells. These omega 3s are also powerful anti-inflammatories.  Do not forget the vegetable proteins. They participate in the renewal of muscle tissue and bone mass. Consuming it regularly is recommended to protect your joints. 

Stay hydrated and favor ionized water 

Hydrating is essential for the proper functioning of our body and therefore of our joints. In particular, it is recommended to vary the water that is consumed by drinking ionized water composed of a higher PH than so-called “basic” water. Ionized water is rich in benefits and helps fight against the acidity of our body. 

Practice a gentle activity to fluidize your joints 

When someone is prone to joint pain, playing sports is recommended. Long avoided for fear of exacerbating the pain, practicing physical activity nevertheless makes it possible to maintain good joint health. If you want to maintain a healthy weight, it is essential so that the joints do not have excessive weight. It is however necessary to opt for an activity adapted to your desires but also to your physical capacities. Walking, swimming, water aerobics or even yoga and pilates are all recommended practices for keeping in shape gently and efficiently. These activities make it possible to stress the joints without attacking them.  

Adopt the right postures to preserve your cartilage 

Our posture, also known as “good postural habit” is essential to protect your joints and avoid attacking them. Indeed, a poor distribution of the load on our joints can overwork our cartilage and damage it. The goal is to stay fluid in your movements in order to “save” your joints. One of the first things to do is to stand up straight whether you are sitting or standing. 

Nutritional supplements 

Nature has many benefits to fight against joint pain. Meadowsweet, Harpagophytum, White Willow or even red fruits are formidable antioxidants that help soothe pain. They can be consumed in the form of food supplements to fight against inflammation or to promote the regeneration of cartilage if they are based on chondroitin and glucosamine. Spices such as turmeric are also beneficial. Its anti-inflammatory effects help reduce joint pain. These spices can be consumed in different ways. Integrated fresh in dishes, in powder or why not in herbal tea.

 

weight lifting

There is a point in many fitness fanatics’ lives when they hit a plateau with their workouts and fitness. They hit all of their goals and now wonder what’s next. It’s at this point that many decide to get shredded AF and become a bodybuilder.

Bodybuilding is an attractive fitness discipline for many people because of the challenge of it. There is a very strict regimen that must be followed and results happen regularly. It’s very targeted and you have to be very organized for it to work.

If you’re at that point where you want to take your fitness goals to the next level then becoming a bodybuilder is a logical way to go. In this article, we will go over exactly how you can get started on this journey.

1 – Find the right gym

Some gyms have a very big focus on bodybuilding. They differ from other gyms that do a bit of everything so these are the ones to look for. They have trainers there that understand the steps necessary to be successful. And the gym is always full of bodybuilders so the equipment is geared to this type of workout.

When starting any kind of hobby or lifestyle change, it pays off to be around people that are passionate about the topic. There is usually a community of people that love to help newbies that are getting started. Bodybuilding is no different. Often, there is a person that acts as a sort of mentor to somebody that needs to learn the ropes.

Ask around in the gym where you currently go and somebody there will likely point you in the right direction. There are also numerous forums online where there will be somebody that can answer where the best gyms are in your area.

2 – Set goals

Bodybuilding requires an almost obsessive amount of planning. It is essential to have a goal to strive for so the planning can be done effectively. Organizing yourself has to line up with the goals that you have.

It is also important to break down goals into milestones. Set the ultimate endpoint for your goal and what results you wish to achieve. Then, work backward to determine how to plan the route to get there. Along the way, you will have to set these milestones that act as road markers. When you hit these short-term goals, it indicates that you’re on the right path.

3 – Develop a routine

The goals you set are going to determine the routine. Each step of the journey is going to look different and the workout routine is going to change accordingly.

In the beginning, the focus is going to be on getting lean and developing muscle mass. Once you hit a plateau, it will be time to move on to another phase with a different routine to match. Usually, it involves incorporating isolation exercises and the weights and machines that work for those.

In every phase, it pays off to have a routine planned out and then stuck to. Understand what needs to be done and how much time it takes to perform each day. Then schedule your week to make sure that you are able to stay with the routine.

4 – Start out slow

The very beginning of the journey toward becoming a bodybuilder is to use the right weights. You likely already have some strength from the previous workout routine you were doing but you have to understand where you are starting out from. It’s important to use moderate weights, yet also know what your max out weight is.

This is the weight that you can lift at least once. Then, use weights that are 70% of the max weight number. This is how much weight you will be using to start out. Use these weights to do six to ten reps for three to four sets. You’ll gradually increase the weights until you’ve gone past your max weight.

5 – Target muscle groups

Each day is going to involve a different muscle group to work on to get good results. Best results come when you are doing six to ten sets per muscle group per week. This is assuming that you already have some mass to start with. A complete beginner will need to start out doing the whole body to get to a good starting point.

Conclusion 

It takes time, patience, and a lot of grit to become a bodybuilder. The payoff is an incredible body that is a testament to the hard work that you’ve put in.

 

 

When it comes to your mental health, you need to know how to spot the key signs that you suffer from a problem. Anxiety is one of the most common mental health disorders out there, and it can exist on its own or alongside depression. People who suffer from anxiety disorder will find that life is a big challenge. Daily tasks are hard to do, and the mental toll can impact your physical health as well. 

However, it’s often hard to figure out if you have anxiety or not. Why? Because the main symptom is a feeling of nervousness or worry, which we all experience throughout our lives! So, how do you know if you’re just at a normal level of nervousness, or you have anxiety?

When do you feel nervous?

Are you only nervous before big events or putting yourself in positions you’ve never been in before? For example, the night before an exam will usually trigger nervousness, as will the day you start a new job. This doesn’t necessarily mean you have anxiety as it’s natural to worry in these situations. If you feel worried every single day when doing fairly normal tasks that you have always done – like going to the shops or ordering coffee – it could be a sign that you have an anxiety disorder. 

Do you suffer from panic attacks?

Panic attacks are when your heart rate increases, you start to feel in a state of panic, and you begin hyperventilating. They can be horrible to experience, and may even result in you passing out. If you regularly suffer from panic attacks, it is a pretty big indication that you suffer from anxiety. Normal nervousness shouldn’t lead to something this extreme, particularly not if they keep on happening time after time. 

Are you suffering from ongoing physical pains?

Does your stomach always seem to hurt and is it hard for you to eat? Do you get constant headaches that make it hard for you to concentrate or go to sleep? If so, this could be a big sign that anxiety has reared its head on you. Typically, people with anxiety will worry so much that it ends up hurting them physically. Your digestive system gets hit the worst, which is why stomach pains in anxious people are common. 

What to do if you have anxiety?

You need to seek help if you discover that you have anxiety. Of course, it needs to be diagnosed first, which is why you should visit a psychiatrist whenever possible. Thankfully, as it shows on sunnysideclinic.com.au, you can get consultations and appointments over video calls nowadays. For someone suffering from anxiety, this can be less socially awkward or terrifying than meeting someone face-to-face. 

The bottom line is that you need to seek help to understand your condition and figure out how to treat it. Anxiety can plague your life for years, making you avoid social situations and miss out on huge opportunities. Hopefully, this short guide has helped you realise when you have anxiety, and when it’s just normal nervousness. 

 

Pain around your hips and pelvic region is incredibly common, particularly for women. If you experience constant pain in this area, there could be any number of issues presenting themselves. Nevertheless, if chronic pain is what you keep experiencing, the chances are you’re looking one of these three issues as the source of the pain:

Hip impingement

Hip impingement occurs where muscle and ligaments get trapped between the hip joint. This sounds painful, and you tend to get a sharp pinching pain that radiates around the hip joint and deep into the pelvis. A good way to know if this might be your problem is by rotating your hip and seeing if the pain increases. For a lot of people, when internally rotating the hip, you get a lot of restriction and feel the intense pinching pain. 

This can be caused by any number of other issues, but poor hip mobility and bad daily habits are the main causes. Ironically, both of these are caused by something else; sitting down. Sitting in a chair or in a car for hours on end will destroy your hips and make it highly likely you suffer from an impingement. 

Arthritis

Yes, you can have many types of arthritis in this area of your body, given how many bones and joints there are in the pelvis. Hip arthritis is shockingly common, and it can occur due to – again – poor hip mobility. A lack of hip mobility can cause restriction within the joint that means the bones move against one another, causing inflammation. 

However, you can also suffer from arthritis in other pelvic joints, such as the sacroiliac joints. These are where the lower spine and pelvis connect, and you can develop sacroiliitis here, which is a type of arthritic pain. Arthritis is usually characterised by constant pain that gets worse when doing certain activities. The more pressure you put on the joints, the worse the pain will be. 

Endometriosis

This is a condition that only affects women, yet it can be a hidden cause of a lot of pelvic pain. As described on dereklok.com.au, endometriosis is a disorder where tissue that forms the lining of your uterus grows outside of the uterine cavity. It is a rare disorder, but it can cause a lot of pelvic pain. 

 

Signs that this could be the source of your pelvic pain include painful periods, pain in the lower abdomen before and during your periods, and lower back pain. If you suffer from any of these – and you only seem to get pelvic pain during or before menstruation – then this could well be the problem you’re suffering from. 

 

The problem with pelvic and hip pain is that it affects everything that you do. You use your hips for everything, so even sitting down can be painful. It’s important for the sake of your health & wellbeing to diagnose your pain and find solutions for it. Thankfully, if you suffer from any of the problems mentioned today, there are treatments for them. 

weight lifting

When we consider breaking into weight lifting, most of us look at the physical benefits without really considering anything else. After all, muscle tone and strength gain are the most notable results on the table and, without them, we probably wouldn’t even think about breaching the weight section in the gym.

It’s certainly for these goals that we develop weight lifting targets alongside the best amino acids and protein powders to help get the job done. But, as with so many things in life, weight lifting has a great deal more benefits for our lifestyles than just what we can see on the surface. In fact, a healthy weight lifting habit could well provide you with everything you need to not only lift physical weights but to also keep on top of the daily lifestyle pressures that have sat on your shoulders for too long. Keep reading to find out just three of the reasons why that is, and how you can embrace these additional benefits with open, newly muscled, arms. 

weight lifting

Pushing you out of your comfort zone

The best exercise regimes will always push you far from your comfort zone, with weightlifting, especially, always focusing on higher weight classes and larger lifts. If you achieve your weight lifting goals for the month, then this mindset could well give you a boost to push yourself more often, whether that be with regards to going in for promotion or moving into a new family home. Either way; weight lifting will provide you with both the physical and mental muscle that you need to make it happen. 

Boosting your self-confidence

Weight lifting can also have a huge positive impact on self-confidence that’s running on empty, especially if you’re able to lift a set that once seemed out of reach. In some way this ties in with the point above, but it uniquely ensures that you’ll be able to face those new challenges without the pressure of self-doubt forever on your shoulders. This is invaluable for ensuring that you give yourself the credit you deserve when you deserve it, and also that you use this foundation to build a life that, pre-weight lifting, you never would have believed you deserved.

Putting you in the driver’s seat

In weight lifting, even if you have a personal trainer egging you on, no one but you will ever be in control, and this is our last and perhaps most importantly lifestyle lesson. After all, taking the helm in this one aspect of your life could prove the benefit of sitting in the driver’s seat for once, making you way more likely to stand up for yourself, recognise when suggestions aren’t helpful, and generally work harder to keep the pressure of other people’s expectations off your shoulders at long last.

Of course, with notable health benefits already on the table, weight lifting didn’t exactly need an extra selling point. Still, if you’ve been holding back because you don’t see the appeal of lifting weights for their own sake, then consider whether lifting these lifestyle pressures is worth diving in for instead. 

 

Losing weight is hard, which is why I’ve put together a few tips to help those of you who are currently struggling with the process, it’s okay to struggle, but don’t give up, you can do this!

Get some therapy

Often, eating isn’t about food at all, it’s about emotions, and if you are someone who uses food as a crutch to handle tough emotions, you are always going to struggle with your weight if you don’t acknowledge, process, and come to terms with those feelings. A good therapist can help you with that, but if you can’t afford or aren’t ready to see one, sitting down and really assessing your issues can help too.

Identify your triggers

A lot of people who overeat have a trigger that causes them to do so. For example, they may reach for a chocolate bar when they’re feeling stressed, drink a coke when they’re tired, or hit Mcdonald’s when they want to celebrate. If you can identify these triggers, whatever they may be, you can think of healthier replacement activities such as hanging out with a friend getting a manicure, or meditating, to replace the foods with, and this should help you to get back on track and start losing some serious weight.

Consider surgery

If you are currently obese, you will find it much more difficult to lose weight and keep it off than someone who only has a few pounds to lose, and actually, studies have shown that weight loss surgery, like that offered at drmjaber.com.au, is the most reliable and realistic way for you to lose weight. These days, there is no shame in getting the help you need, and if it enables you to lose weight, stay healthy and transform your life, it has to be worth considering.

Eat more protein

If you’re struggling to lose weight because you always feel hungry, one thing that can really help is reducing the carbs on your plate and replacing them with more lean protein. Protein is far more satiating than carbs and unlike carbs it won’t spike your blood sugar and make you feel ravenous again an hour after eating. So, although you don’t need to give carbs up completely, readjusting the balance of carbs/proteins on your planet could be a smart move.

Try fasting

The idea of fasting scares a lot of people, but numerous studies have shown it can be beneficial for losing weight, lowering blood pressure, and reversing symptoms of diabetes, Thee are numerous ways to do it but the most popular are 16:8 where you eat within an 8-hour window and then fast for 156 hours each day, and 5:2 where you eat normally 5 days per week, but only have around 500-650 calories on the other 2 days. Eating this way not only reduces your calorific intake but also makes it easier for your body to burn fat. After a couple of weeks, it feels completely natural and you will rarely feel hu7ngry when fasting, so there is nothing to be scared about.

Good luck with your future weight loss.

While we’re always told to get regular exercise, we don’t always show how much about the importance of rest and recovery. Rest is just as important as exercise. And if you are undertaking a strenuous exercise routine, it is pivotal. It allows your body to repair and recover. Because if you skip these rest days, you will soon face burnout. So let’s show you some of the benefits of taking regular rest days, and how you can do them right.

It Reduces Risk of Injury

If you drop form during an exercise, you could cause yourself a significant injury. This is especially true when it comes to running. We can get into the zone when it comes to running, but this means that we aren’t paying attention to our bodies. While any ankle and foot clinic will preach a lot about it, it’s beneficial for you to reduce the risk of injuries that can impact your life many decades from now. When it comes to running, many people find that their knees and ankles give in. This is why when you start any form of exercise that you focus on form first and foremost.

It Prevents Muscle Fatigue

Exercise will deplete the glycogen levels in your muscles. If you don’t replace these, you will get soreness and muscle fatigue. Your muscles require glycogen to function, even when you’re not exercising. And this means that you need to get adequate rest. One of the best ways to replenish your glycogen stores is to eat a good quality carbohydrate as soon as you finish working out, such as sweet potatoes.

It Improves Your Performance

You will know if you haven’t got enough rest. Because the next time you go back to the gym or start running, your performance won’t be as good as it was. And when you start to get like this, you may lose some motivation. It’s important to remember that you may push yourself, but over-training will decrease your performance over time. It decreases your endurance, makes your reaction times sluggish, but makes you less agile. By resting properly to improve your performance, you need to have an adequate amount of protein to increase your strength gains. Usually, this is approximately 1 gram of protein per 1 lb of body weight.

It Improves Your Sleep

Exercise is excellent for sleep, but if you don’t get the had a good sleep, your hormones could go out of balance. Because physical activity boosts cortisol and adrenaline, if you over-exercise, this can overproduce these hormones, which will impact your ability to get to sleep, meaning that you will feel like you are running on empty. If you are someone that struggles to get to sleep to come out especially if you are exercising a lot, this could be a sign of overtraining. But it could very well be that you are training too close to bedtime. Make sure that you exercise at least 4 hours before bedtime, but make sure that you eat at least 2 hours before you hit the hay.

In today’s world, people seem to see business and stress as some kind of a badge of honor. But it shouldn’t be. We shouldn’t wait until we’re at the edge of physical and mental exhaustion before we take a break. 

It’s important for our mental and physical health that we look after ourselves. You might not think you’re tired because you don’t have a super stressful job, or have anything to really worry about. But the fact is, just having to be constantly switched on almost 24/7 takes its toll. It might be less easy to anticipate that being constantly stressed or your mental health is suffering, but it can still happen. 

Your skin is suffering

Skin is often a great insight into overall health.  If you’re starting to get run down, it can react by breaking out into spots, or going completely in the other direction and becoming dry and flaky. You might find you’re getting more cold sores or mouth ulcers and find yourself needing ulcer cream to treat them. Either way, it’s not ideal and can really dent your confidence. 

You’re moody

If find yourself with a shorter fuse than usual, or a bit weepy, then your tiredness is having an effect on your mood. If you feel that it is more than a simple case of burning the candle at both ends, speak to a professional that can help you. Mood swings can really cause issues with friends and loved ones if they persist. 

Your digestion is all over the place 

Tiredness and stress can cause all sorts of problems with your stomach. If you already live with IBS or a similar condition, it can exacerbate them. More often than not, it will manifest as indigestion, bloating, or issues going to the toilet. Not ideal. 

You can’t stabilize your weight

Lack of sleep and too many stress hormones can throw our metabolism out of whack. Add to that you’re probably not taking the time to eat properly, you’ll find yourself putting on a few unwanted pounds, or losing them through lack of proper nutrition. 

What can you do to slow down? 

Not everyone has the luxury of just being able to take a complete break from everything (but if you do, take it). Some time away on vacation can work wonders, but only if you completely relax.  Find ways to take any stress or responsibility out of your life. Have you volunteered for too many things? Spend far too much time doomscrolling on social media? The answer is usually different for everyone. Some overworked people choose to hire in help for things like cleaning and gardening so that their free time isn’t spent on chores. For others, hiring a childminder a few times a week can take the pressure off 24/7 childcare and allow them to concentrate on themselves or other tasks they aren’t getting done. 

Don’t feel guilty about trying to reduce your life workload. If it makes you a happier and less stressed person, that’s a good thing. 


There is green living and green life. While we tend to assume these are the same, there are some non-negligible differences. Typically, you would describe your living habits as your lifestyle. On the other hand, when it comes to long-term commitment and our interactions with all sorts of factors that can influence your choices and your path, this is what you call life. Why is it important to make the distinction? 

Most of us understand the need for an environmentally-friendly lifestyle. We appreciate that we have to make choices to put the planet first because there won’t be anything left for the future generations otherwise. Adopting a green lifestyle can be as effortless as you want it to be. Switching from a green energy supplier, for instance, doesn’t compromise your energy supply, but ensures that you can carry on using your devices without damaging the planet. Indeed, you are in full control of your lifestyle choices, so you can make the changes you want and need. But not everything in life is within our control. 

Can I make my funeral eco-friendly?

It’s an uncomfortable topic. But when you think about it, death is by far one of human’s least sustainable customs. The proof is we can still find artifacts that date back from hundreds or thousands of years ago in the ancient burial sites. Sure, we call it history. Environmentalists would argue that our relationship to death isn’t environmentally-friendly. Can you make your passing greener for the planet? It’s a topic that is worth discussing with professionals. The team at Phillip Stephens Funeral Home is experienced in answering many questions from individuals who are worried about organising their passing in the best possible manner. They understand that the grief process can stand in the way of eco-friendly choices. 

Are green weddings still enjoyable?

Your wedding day is often a dream come true. How many of us have a clear image of what they want from their big day, down to the dress and the music? There are some options to make your wedding more sustainable. However, couples can find it tricky to have a fully ethical wedding. Once you accept it, you can focus on the choices that will make a long-term difference. Easily accessible locations, for instance, can reduce travel impacts. Yet, that can be stressful for international families! You can also opt for an eco-friendly menu. However, you need to consider dietary restrictions from your guests! The bottom line: Eco-conscious weddings are growing in popularity. We can gradually expect more green services to become available. 

Can I be a green parent?

Every parent begins their journey with green intentions. But as a parent, you need to be realistic. Raising eco-friendly kids is no easy task. Parenthood can be exhausting and stressful, so you have to be kind to yourself too. Sometimes, it’s more convenient to buy a less environmentally-friendly product because, in the long term, it’ll preserve your sanity. Green parenting is not always achievable, but you can still make eco-conscious choices. 

Is green sustainable in the long term? In theory, eco-friendly strategies are good for the planet. But they may not be good for ourselves. As long as green initiatives remain time-demanding and stressful in terms of life choices, we won’t be able to turn our green living into a green life. Of course, things will get better in time and we’ll produce better solutions. But for now, you have to accept that you can be only as green as your mental health will allow. 

Spending a fun weekend away from home can fill you with good energy. Numerous research studies have shown that people who spend time in nature and engage in outdoor activities enjoy better physical and mental health. Outdoor activities are also great opportunities to create memories with friends and family and to find joy and accomplishment in simple things.

Are you wondering how to unplug? Here are three ideas for a weekend of outdoor fun away from home.

Challenge Yourself with Kayaking or Canoeing

 Kayaking and canoeing are fun activities that your whole family can enjoy. Because they’re such popular activities, there are many clubs and rental services near large lakes and rivers that provide equipment, guidance, and even training. A quick online search is bound to reveal dozens of opportunities for kayaking and canoeing nearby.

It’s important to add that canoeing and kayaking can be extreme sports, but can also be peaceful and relaxing activities. You can paddle on a calm lake or canal, or you can have an adrenaline-filled trip down a rapid river. In any case, being near water can have a calming and energizing effect on your mind. Also, paddling is an efficient way to tone your upper body and get your dose of exercise without going to the gym.

Go Fishing

Fishing is an excellent way to unwind after a busy week, and many consider it akin to recreational therapy. When you are fishing, you’re fully immersed in nature, you breathe fresh air, and the soothing sound of water lapping against the shores helps you relieve stress. But you are also rewarded with a feeling of accomplishment when you reel in your best catch of the day.

Using your outdoor skills and having a bag of fish to take home as proof of your deftness gives you a unique feeling of empowerment. Get the best musky reel when fishing in freshwater, and you’ll fill your bag in no time. End the weekend by cooking the fish with your friends and family and enjoying a nutritious, healthy, and delicious meal together.

Plan a Cycling Tour

A cycling tour in an area with unspoiled scenery and beautiful natural landscapes can be one of the most rewarding ways to spend your weekend. Besides being a perfect work out, cycling comes with a lot of flexibility. You can cycle casually at a pace you’re comfortable with, or you can push yourself a bit and see this as a chance to test your endurance. You can stop anytime, soak in the scenery, take photos, and even have a picnic.

Just like fishing, canoeing, or kayaking, cycling is an activity that helps you refine your awareness, retrain your focus, and learn patience. You will find yourself forgetting about stress and responsibilities and rediscovering the joy of being present in the moment. Because cycling releases endorphins, you’ll feel physically empowered, mentally free, and at the same time more appreciative of natural beauty.

Don’t waste another weekend in front of the TV. Challenge your mind and your body with fun activities that can restore your energy and revive your enthusiasm for life.