6 Tips To Help You Post-Workout

Hi lovelies,

An essential part of any workout routine is rest and recovery. Your post-exercise recovery routine can have a huge effect on the fitness gains that you see. The majority of people don’t have a post-workout routine, if that’s you, it’s time to build one. 

Image by Steve Buissinne from Pixabay 

Let’s have a look at some of the things you should include below: 

Replacing Lost Fluids
Your body loses a lot of fluid during a workout, ideally, you should replace it during exercise, however, filling up on water after exercise is a really easy way to boost any recovery. Water helps every metabolic function and nutrient transfer in your body, therefore having a good supply of water will help your body run properly. 

Eating Healthy 
After you have just your energy stores through exercise, you will need to refuel your body if you want to recover, get stronger repair tissues, and be ready for the next workout. You should aim to eat around 60 minutes after exercise with high-quality carbohydrates and protein. If you have arthritis or other conditions that mean exercise could be more strenuous, it’s worth thinking about taking supplements such as Glucosamine Chondroitin as well as eating well. 

Rest And Relax
Time is one of the best ways you can recover, whether it from illness, injury, or overdoing it. Your body is amazing at taking care of itself, so allow it some time to recover if it needs it. Resting and relaxing enables your body to recover how it needs to make you stronger and ready for more. 

Stretch It Out
Always stretch after a workout, especially if it was a tough workout. This is the easiest most simple way you can assist your muscles into recovery. You should make sure you include both a warm-up and cool-down part of any workout routine so, make sure you include this time into your schedule. Yoga is a great way to stretch after a workout so why not have a look at some beginner videos online? 

Active Recovery
Ok, so above we have said that rest and relaxation are important, however, active recovery through gentle movements can improve circulation which, in turn. Promotes waste and nutrients transport throughout the body. Therefore going for a brisk walk or a bike ride can help you to refuel and repair faster. 

Get Some More ZZZ’s
When you sleep amazing things happen in your body. It’s important for you to make sure you are getting the right amount of sleep which is between 7 and 9 hours, especially if you are exercising often. During sleep, your body actively produces the Growth Hormone (GH), it has a massive role to play in your tissue repair and growth. This means that sleep is an essential part of any workout plan. 

These six tips should help you to be able to recover properly and quickly when you are completing an exercise program. Do you have any other tips that could help with post-workout recovery? Please share some of them in the comments section below. 

Five Reasons To Protect Your Hearing

Hi lovelies,

Loud music. Loud construction. Loud podcasts through earphones. Loud lawnmowers. There are many things in life that are loud but there are many things that you can do to protect your ears from all of the bangs. Protecting your hearing is as important as protecting every other area of your senses. Loud noises can cause issues with your hearing, and protecting your hearing is vital to be able to live a full life.

The more you look after yourself, the better you will feel and if you’re not looking after your ears, you’re going to find that there are difficulties going forward. There are plenty of reasons to protect your hearing and we’ve got five of them for you below:

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1. Tinnitus. The ringing, buzzing and clicking that you hear will tell you that your ears have suffered some damage, but it’s not something you want to to continue hearing. The thing is, tinnitus is not curable. You can cover the noise, with earplugs and with white noise machines, but it’s not something you can cure forever. If you protect your hearing as a preventative measure you can avoid tinnitus altogether.

2. Music. Did you know that using earplugs for loud noises in daily life will allow you to enjoy music better when you do listen to it? Music always sounds better with hearing that’s undamaged than with hearing that is affected. The right earplugs can help music to sound purer and it won’t irritate your ears.

3. Pain. When your hearing is compromised, you become more sensitive to the noises around you - whatever those may be. You need to think about whether you want to protect yourself from possible pain, or whether you would be happy to deal with hearing sensitivity when things are a little loud!

4. Expense. Earplugs are an inexpensive way to protect your hearing, and you will feel better than you’re spending a little money looking after your hearing now than spending money on earplugs later. You can attach earplug containers to your keychain, too, and have them with you at all times so that you can protect your ears no matter what.

5. Relationships. When you can hear everyone around you, you are going to be able to better enjoy yourself. You can get involved in the conversation and you’re not going to feel isolated from those around you. Isolation is a very real issue for those with hearing loss as they cannot communicate or join in as much as other people can.

Your hearing is as important as your sight, and if you couldn't see you would go to the optician. If you couldn't taste something, you’d see a doctor. Neglecting your hearing because you have other things to do that day is wrong. With the right preventative measures, your hearing can remain as intact as possible for as long as you can. Take the time to learn what you can do to protect yourself and your hearing now and save yourself the trouble later in life!

The Best Pamper and Self Care Activities In Las Vegas

Hi lovelies,

When most people think of Vegas, they think of partying and debauchery. Most don’t know that there is actually an amazing wellness scene in Vegas that is perfect for people who want to amp up their self care game. Spending time caring for yourself in Vegas might not be the traditional way to do it, but if it’s your idea of fun, then read on for the best pamper and self care activities! 

Eat Amazing Food
Self care goes hand in hand with eating amazing foods. Balanced, nourishing meals are key, but so are meals we find delicious and filling. Finding both can be tough, but there’s no shortage of options in Vegas. The fish and lobster in Vegas is second to none. Enjoying a huge variety of vegetables is also possible and advised if you want to feel like your best self here. Of course, there are options to eat a huge plate full of deep fried stuff, but think about how that’s going to make you feel afterwards. It may be ok once in a while, but that’s not really self care. 

Head To A Workout Class
Most places in Vegas host workout classes, so set an alarm and start your morning off right. Canyon Ranch is a wonderful place to sweat out all of those toxins and get rid of stress. They also offer a range of spa services that you can take advantage of afterwards, so why not opt for a massage? Get out all of those pesky knots and say goodbye to stress! 

image from pexels

Look Into Alternative Therapies
The therapy scene in Vegas is taking off in a big way. If you want to feel instantly refreshed, wherever you are, you could look into mobile IV therapy. Perhaps you have partied too hard and now you want to give self care a try - this treatment could be perfect. You’ll feel hydrated, awake, and energized in no time. 

Go To The Smith Center
Watching incredible performances can definitely be classed as self care, and Vegas has no shortage of these, either. Rather than going to see an aged popstar, see if you can broaden your horizons with Broadway or ballet at The Smith Center. 

Go For A Hike 
Self care isn't always relaxation. Sometimes, it’s throwing on your walking gear and going for a long, sweaty hike. Just make sure you stay hydrated! You could even try rock climbing if you dare. The views in Vegas are unforgettable! Red Rock Canyon is a great place to start. 

Breathe Deep At The Botanical Gardens
It’s entirely possible to enjoy a few moments of calm in Vegas by visiting the Botanical Gardens at Springs Preserve. You can learn about many beautiful birds and flowers here.

Vegas isn't just a place for drinking, dancing, and feeling like garbage until you return home. You can enjoy the hospitality, amazing service, incredible food, and so many more things that this surreal place has to offer. Make the most of it!

Empower Yourself To Get Rid Of Lockdown Weight Gain

Hi lovelies,

Today, we need to talk about lockdown weight. Whether you call it lockdown, self-isolation, or quarantine, many people have discovered with horror that they put on weight while staying at home during the covid pandemic. Many of us tend to associate weight gain with laziness or over-indulgence. But in quarantine, things take a different turn. 

It is the first global pandemic in living memory. Many historians refer to the Black Death, aka the Plague that killed up to 200 million people in Eurasia and North Africa in the 14th century. The comparison is unfair at many levels. But it makes no doubt that we probably feel as powerless as people who lived through the Black Death. In other words, dealing with a highly stressful situation is never easy. Many households have been relying on comfort food to cope with pandemic fears. Combined with reduced physical activities, it’s easy to see how weight gain happened. However, blaming yourself is not going to help. Instead, let’s consider the best healthy ways to cope with today’s situation. 

Sweet treats can offer a sense of comfort. But it is temporary. Once the sugar rush exits your system, you’re likely to feel more apathetic and depressed than you did before! So that’s why it’s important to train your brain to love healthy food. Taking time to consider your choice so that you can make better decisions. As you gradually improve your diet, you can also notice positive effects on your mood. Introducing regular exercises can also help control not only your weight but also your mood. Physical activities release stress and make you more resistant to pressure. However, good habits may not always lead to weight loss. So what can you do when you don’t see the results you expect? 

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Get a little boost
A healthy diet is essential to fuel your body with all the nutrients it needs. It’s not a good idea to cut down your calories too much as you could not only create vitamin deficiencies but also slow down your metabolism. However, you can help your body shed the extra pounds with targeted medications. Indeed, weight loss tablets, for instance, can help reduce fat absorption. If you want to kickstart your weight loss journey but are worried about excessive calorie cuts, the pills can speed up results. However, these pills do not replace a healthy lifestyle. 

Alternatively, if you have chosen a specific diet, such as the keto diet, you can help your body reach ketosis levels with keto pills. Indeed, the ketogenic diet forces the body to burn fats rather than carbs when it is in a metabolic state, ketosis. 

Is there any obstacle?
If you are not familiar with the Korean drama, Oh My Venus, it’s worth checking it out. You can find it on Netflix. Oh My Venus tells the weight loss story of a stressed-out lawyer who has developed unhealthy habits as a coping mechanism. As a result, she puts on weight. Unfortunately, her efforts to regain her former figures are unsuccessful until she discovered that her lifestyle had weakened her thyroid. Hypothyroidism affects your weight dramatically. How does this relate to your pandemic weight gain? High stress and unhealthy eating habits are some of the most frequent causes of the condition. It wouldn’t be unrealistic to assume that some of our pandemic habits could have affected the thyroid too! The bottom line: There may be a medical condition that makes it hard for you to achieve your weight goal. 

Find a workout routine you love
Being active is a no brainer. But maintaining a regular workout routine can be challenging. While there are plenty of free workouts online, most of them include a yoga mat, a dumbbell, or body weight. In the long term, this type of exercise can feel dull and unappealing, making it unsustainable. You can’t stick to a sports routine you hate. But you can look for activities that excite you. 

Some of our most popular sports classes online keep their participants engaged with exercises that don’t feel like a workout plan. An online dance class, for instance, can help keep you fit while boosting your mood. You’ll be burning plenty of calories learning choreography in your living room. More importantly, you’re more likely to attend classes. If dancing isn’t for you, you can try boxing or martial arts, which give you a burst of energy and action. Ultimately, you can’t make your workout plan work if you’re not looking forward to it. 

The body is a complex machine. It can do extraordinary things, such as healing itself. But sometimes, it also stands in the way of achieving your goals. When weight loss doesn’t happen despite your best efforts, you can look at bringing your strategy to the next level. Giving your body a little boost to finding a workout routine that makes you happy can help you drop stubborn pounds. 

Unlocking Your Best Self - Maxims For You

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Hi lovelies,

The funny thing about life, and especially about being a  person, is that we have untold capability and potential. It might be that right now, as you’re reading this, you have the potential of being the best drummer in the world. It’s strange how we’re never fully aware of all the talents we hold, because we simply can’t try everything there is to try. What we can do, however, is follow the thing that makes us happy and engaged in life. If you’re lucky, this might involve many things.

That said, unlocking your best self is worth considering, because it helps you know that you can always improve and be a better person. You can always be more understanding, or more disciplined, or - most importantly, more caring and accepting, especially to yourself.

Unlocking your best self means following a range of important techniques and maxims that can help you in life, and so we have decided to post a few of those here. We care about you, and we hope you care about yourself, too. Let’s consider how worthwhile an approach like this can be:

Journal If You Can
It’s important to take the time to journal, or to spend some time in self-reflection if you can. Life moves by fast, and each day has more ‘content’ in it than any of us can keep a memory-focused grip on. For this reason, it can be worthwhile to write a few ideas down from time to time, perhaps to come back to, think through, or simply express and get out of your ‘working memory.’  Plato once said that ‘The unexamined life is not worth living,’ and while those are strong terms, reflecting from time to time can only be healthy.

Challenge Yourself
Challenging yourself is also an important use of your time. We all need to do it, if we can. We should all focus on just what we’re ignoring, or what we may be trying to avoid. Remember, you don’t have to run a Fortune 500 company or post about leadership all day on Instagram to feel like you’re challenging yourself. For some, simply going for a run three times a week in the morning is enough to feel challenged. For others, it might be going for that facelift they’ve considered for some time that can be defined in this way. Why is that? Because it is a challenge! The truth is, none of us can be our best selves without challenge. Taking that journey is where happiness truly lies. Don’t forget that.

Be Kind To Yourself
Never forget to be kind to yourself. This isn’t a platitude, it’s a prescription. You need to understand that without being kind to yourself, you’ll never have a healthy self-image. Why is this? Well, because you’re human. You can never be perfect. You may have a range of baggage and emotional content you need to work through. Everyone does. That doesn’t mean you have to suspend self-kindness from now until you’re in a ‘good place.’ In fact, you may need it now more than ever. This means that any self-improvement guide is lacking if it doesn’t encourage this most important of considerations. Ensure you think along those lines, too.

With this advice, we hope you can more easily unlock your best self. It’s the work of a lifetime - but it is possible.

Learning How To Improve Your Sleep Quality

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Hi lovelies,

There’s truly nothing worse than a bad night's sleep, as you can feel both physically and mentally exhausted when you fail to get enough rest and relaxation. Many things can impact upon the quality of your sleep, fighting to keep you awake or causing you to toss and turn all through the night. Luckily this needn't be the case for much longer, as there are a few key tips and tricks that you can utilise to improve your sleep, making it much easier for you to drift off into an 8 hour stretch of sweet dreams. So, if you would like to find out more, then read on to uncover some of the best steps that you can follow today to improve your sleep quality in no time at all. 

Avoid Certain Food Before Bed
Some food groups can cause issues when it comes to getting a good night's sleep, as items such as those which have been deep fried in heavy oil can keep you awake for hours with indigestion and acid reflux. Additionally, spicy food that contains lots of chilli will have a similar effect, causing pain and discomfort for some time after consumption. It’s a good idea to try and avoid these foods for a minimum of 4 hours before you decide to go to bed, as this will help to ensure that you have already begun to digest the food rather than having it sat in your stomach. 

Create A Healthy Bedroom Environment 
There are certain features inside your bedroom which can have a negative effect on your sleep quality, from curtains or blinds that are too thin and let in light, to pillows and duvets that don’t fit your personal preference. Creating a healthy bedroom environment will allow you to lay the best foundations for quality sleep to thrive, improving your chances of experiencing a restful night free from distraction and discomfort. Make sure that you research how to establish a positive sleeping environment, as you may need more than a black out blind and a memory foam support pillow to achieve your goals. 

Try Alternative Sleep Methods 
It’s likely you’ve already exhausted the counting sheep method, so why not try something a little more alternative instead? Things like self hypnosis for sleep and calming meditation can be the ideal natural methods to help improve your sleep quality, with many people swearing by these alternative methods as the only treatment they seek. Exploring more outlandish and unique methods may come with an increased risk or the potential of side effects, so always look into each method carefully before you decide. 

Learning how to improve your sleep has never been so simple when you are able to make the most of the amazing tips and tricks that have been detailed above. Remember to avoid deep fried and spicy for for at least 4 hours before bed time, and always make an effort to establish the best bedroom environment that’s free of light and completely comfortable.  

4 Ways To Feel Your Best Each Day

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Hi lovelies,

Some days are more challenging than others, and it can be hard to take good care of yourself when you’re busy and rushing around. Therefore, it may be time to slow down and focus on what you can do to feel your best each day if you want to be happier and more content.

Every day is a chance to start fresh and take another step toward achieving your goals. However, you may be unmotivated or too tired to do so if you aren’t taking good care of yourself. Implement the following self-care tips, and you’ll be on your way to feeling your best each day and enjoying life more.

1. Get Enough Rest & Sleep
One way to feel your best each day and have a better mind and body connection is to get enough rest and sleep. Without it, you risk being moody and crabby and not having a lot of energy. Sleep is essential to you functioning well and feeling great. Commit to going to bed at a decent hour, configure your bedroom for optimal sleep, and get in a bedtime routine that’s relaxing and won’t stimulate your mind. When you wake up well-rested, you’ll be ready to seize the day and can overcome any obstacles or challenges that try to get in your way.

2. Be Deliberate About What You Wear
Feel your best each day by being deliberate in your clothing and style choice. For instance, if you work in an office environment, you may want to wear business attire to help make you look more professional. On the other hand, if you’re out advocating for the African American community, then you might want to invest in and wear a Rosa Parks shirt or statement shirt with a message that conveys what you stand for and your views. You’ll feel more self-confident and energized about how you look when you select clothing that fits well and is appropriate for whatever event or occasion you’re dressing for or attending.  

3. Eat Healthy & Exercise
You can also ensure that you feel your best each day by eating healthy meals and snacks and exercising. Together, these healthy habits will allow you to have more natural energy, and you’ll love what you see when looking in the mirror. Your clothes will fit better, and your skin will be glowing when you eat healthy and workout. Try cooking for yourself at home and packing nutritious snacks to have with you when you’re on the go. Also, join a gym nearby or stream workout videos that you can do in the comfort of your own home.

4. Practice Gratitude & Focus on the Positives
Gratitude and being thankful go a long way in helping you feel better and stay healthy. Review your gratitude list daily to keep these topics top of mind for you. Challenge negative thoughts and focus on what’s going well for you in your life and the positives. Your mental health plays a significant role in your overall health and will help you to get through each day with a smile on your face.

Think You Have Hearing Loss? Here’s Some Important Advice To Follow

Hi lovelies,

Hearing loss is one of those conditions that people don't know much about because it happens so gradually. Whether you listen to loud music or work in a busy place, you could be exposing yourself to loud sounds that will damage your hearing without even knowing it. Hearing loss can happen at around 85 dB noise levels. For a bit of context, a motorcycle engine is around 95 dB and a concert or club can easily reach 120 dB or more.

Since it’s so easy to damage your hearing, you might think that you have hearing loss if you live a lifestyle that exposes you to loud sounds. In this post, we’ll be taking a look at what you should do if you think your hearing is getting worse.

Source: https://unsplash.com/photos/qyvCR94SUOo (CC0)

Get a test from an audiologist as soon as possible
One of the first things you should do is speak to an audiologist. They’re an all-in-one solution for all of your hearing-related problems and it’s important that you speak to them as soon as you can. Find a local audiologist, book your appointment then see if you actually have hearing loss.

If you don’t then that’s great! But that doesn’t mean you should stop reading because it’s also important to protect your hearing. This will ensure that you have a low chance of actually developing hearing loss in the future.

However, if you do have hearing loss then you’ll be told how severe it is. Most people will have some slight hearing loss but unless you have a severe or profound level of hearing loss, you won’t need hearing aids. If you do, then your audiologist will tell you about hearing aids, suggest a few pairs or styles and also tell you about any hearing aid side effects that you should know. An audiologist is the best person to talk to if you want to learn more about hearing aids, so we highly recommend that you get in touch with one that is local to you.

Start protecting your hearing
When you start losing your hearing, you might think that it’s over and that you should just let it happen and get hearing aids. However, your hearing could get progressively worse if you stop taking care of your ears and hearing health.

Make absolutely sure that you start wearing ear protection when you’re in a loud place. If your workplace provides hearing protection you should use it. If they don’t and you work in a loud environment like a construction site or a club, then your work should be paying for it. Otherwise, it’s never a bad idea to carry around some earplugs to help protect your hearing. Even some earphones can help block the sound out somewhat.

You should also try to reduce the volume of your music. Whether it’s from your speakers or earphones, make sure you cut down the volume a bit and never play it on maximum because that will quickly ruin your hearing.

Four Areas Of Your Health That You Never Ignore

Hi lovelies,

We all know and understand that it is important to live a healthy lifestyle. And, we all know and understand that part of this including eating right and exercising. However, not everyone fully appreciates or understands all of the areas that you need to look after in order to stay and look after yourself properly. 

Let’s have a look below at four areas of your health that you should never ignore: 

The Dentist
This is certainly one that for some, is something they will avoid until it is absolutely necessary. Which usually includes them making countless phones calls to try and find a dentist that will see them at short notice, on an emergency basis because they haven’t been in forever and aren’t registered. Needing to have an emergency appointment can be quite costly. As well as making sure you brush your teeth twice a day with the right technique, it is essential for you to stay on top of your dental health and visit a dentist every 12 months. Not only will it mean you don’t have to scramble around if you need an emergency appointment but it also helps you to prevent the need for them. 

The Opticians 
This is another that gets forgotten about and get left until there is a problem. Even if you don’t feel as though your vision has changed it’s best to keep an eye on it. You should see an optician at least every two years to ensure your eyes are healthy and that you don’t require glasses. With the way that technology is nowadays, it’s even possible to order your prescription glasses online which opens you up to a wide variety of options compared to instore alone. 

Your Hearing 
People tend to not think about their hearing until it has got to the point where others are pointing it out. However, this should be an area of focus to ensure you are healthy. Hearing loss & depression is linked, therefore, it is essential that you speak to a professional if at any point you notice any of the signs of hearing difficulties. 

Healthy Living 
This just couldn’t be left off the list. As well as making sure you visit the medical professionals that you need to, you also need to make sure you don’t ignore the basics. The basics are your food, drink, sleep and exercise. If you want to stay healthy and live a healthy lifestyle you need to be eating a well-balanced diet which includes variety, having at least thirty minutes of exercise a day (even if it’s just a walk at lunch), drinking the right amount of water (around 8 glasses a day), and getting between 7 and 9 hours of sleep each night.  

If you want to live the best healthy lifestyle that you can, you need to make sure you pay attention to all of these four areas. Is there anything else that you think should be included? Please share them in the comments below. 

Step On Your Stairs In Style! Here are 3 Ways to Change Their Look

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Hi lovelies,

Have you found yourself becoming less and less active this year? 

Don’t blame yourself, the year 2020 hasn’t been smoothest but, don’t let that mess up your game. It’s important to keep yourself active. Moving around every day is an unconscious self-care activity. The body loves it when the heart can pump through physical movement. 

Take advantage of your home to get the physical activity you need to release all your built-up stress. Now is the time to take your body back!

Stairs!
Besides going up and down to the desired room, stairs are often used for other activities. Reading and isolation time are also used in the floating space. It’s a nice area to take a breather.

It’s also an area to claim much-needed exercise. The escalated path allows you to get in a free quick workout, letting you know you don’t need to go outside to be active. So, step around your house more often!

Climbing up the stairs and racing down them challenges your cardio. Test your cardio and become motivated to advance your endurance. Every step you take takes a piece of your focus. Of course, you don’t want to have a slip. 

1. If climbing the stairs continuously doesn’t sound fun, no worries! Dress the stairs to invite you for a workout. Provide your stairway with some much needed TLC. Just like you vacuum your room floors, stairs need to be polished as well. Though you only step on them, dust and other particles collect quickly, especially in the corners. Caring for your stairs is a great workout as well! It makes them last for years too.

2. Still not motivated? Maybe it’s time for a fixer-upper. Treat yourself with designed stairs! A newly renovated staircase should definitely get you feeling in the mood to climb them multiple times! Go ahead and modernize them to your setting. A new area can severely change your attitude for the better.

3. Is there something missing? Maybe your stairs are too plain, and they’re already looking clean and pretty. Try placing some eye-catching accessories! Decorating is an activity that never gets old. This should surely get you up and stepping all over your stairs. Walking back and forth, deciding what should be placed on your steps will get you exercising without realizing it. Side note: Be sure your items don’t get in the way of your climbing or cause a fire hazard. It’s important to stay safe.

With a nice looking stairway, your legs have got to be feeling some type of way. Maybe a burn? Keep track of your steps every day and the look of your staircase. Interacting with your stairs can give you the much-needed self-care you need. Moreover, you have blossomed up an area in your home. 

Having positive reflecting areas in your room promotes good vibes. It will help you tackle a number of steps. Gift yourself with the ability to work out on your own time and your own terms. There’s no better workout than one where you’re in charge while being in your comfort zone.

3 Essential Ear Care Tips

Hi lovelies,

When people think about bodily health, they rarely ever think about caring for their ears. Good hearing is often taken for granted, especially by young people. Unfortunately, as most of them grow older, their poor ear care habits catch up with them. Some become hard of hearing, while others lose their hearing altogether.

Image by Ksenia via Pexels

To avoid such an unpleasant occurrence, you must take good care of your ears. Here are a few tips on how you can go about it.

3 Essential Ear Care Tips

1.    Avoid Loud Noises
The leading cause of hearing loss is exposure to loud sounds. If you work in an environment where there is loud noise, like a factory, you should wear protective earplugs to prevent damage to your ears.

Headphones and earbuds can also lead to ear damage, especially if you use them for extended periods. Earbuds, in particular, are very harmful because they fit right next to the eardrum. A great rule to live by is the 60/60 rule, where you only listen to music at 60% of your device’s volume, for only 60 minutes a day.

Entertainment venues, such as clubs, also pose a risk to your ears, owing to the loud music played there. If you are ever in a place where you need to shout for the person near you to hear, you should take precautions to protect your ears.

Start by wearing earplugs. Then, leave the venue for a few minutes every so often to give your ears a break. When you get home from a night at the club, give your ears at least 16 hours to recover from all the noise.

2.      Don’t Use Ear Swabs

If you often clean your ears using cotton swabs, you should reconsider this habit. Ears have wax for a reason: to trap dust and other particles that could be harmful to the ears. If you remove ear wax frequently, you leave your ears exposed to damage by foreign substances.

Moreover, introducing sharp objects to your ears can potentially harm your eardrum. This can negatively affect your hearing ability.

If ear wax is causing you significant discomfort, consult your doctor. They may prescribe ear wax removal medication that will ease the irritation.

Additionally, always ensure that your ears are dry, particularly after swimming. If you feel that some water is trapped inside, tilt your head to one side and tug at the ear to remove it. This will help prevent the infamous swimmer’s ear and other bacterial infections.

3.      Go for Checkups

The easiest way to catch ear problems before they develop into serious issues is to regularly go for ear checkups. Additionally, if you experience any trouble with your ears, don’t hesitate to bring it up with your doctor. This includes any pain, discomfort, or difficulty hearing. The earlier you undergo a hearing testing, the better for you.

Conclusion
Ear care is an essential part of keeping your body healthy. Strive to form good ear care habits to keep them in good condition. This includes avoiding exposure to loud noises, getting regular checkups, and keeping your ears dry. If you follow these footsteps, you will preserve your hearing for years to come.

3 Common Ear Problems

Hi lovelies,

Many people take good hearing for granted. However, ears can and do develop problems. Some result in nothing more than some minor discomfort, while others can be so severe as to cause hearing loss. The best way to deal with ear problems is to practice good ear care habits and seek immediate medical attention when you notice any problems.

 Here is all you need to know about common ear problems.

3 Common Ear Problems

1.  Ear Infections

Ear infections are a common problem that often afflicts the very young and the old. There are two main kinds of ear infections; inner ear infections and outer ear infections.

Outer ear infections, medically known as otitis externa, are quite common among the elderly. They are caused by yeast and fungi. On the other hand, inner ear infections are more common among young children and are often caused by bacteria. Conditions like the common cold and the flu can also cause inner ear infections.

Often, ear infections clear up without needing treatment. They tend to clear within three days, so if your infection lasts for weeks, you should seek medical attention. Consider using pain killers if you have excessive pain and discomfort at the site of infection.

Also, don’t hesitate to see a doctor if you see discharge or bleeding from the ear. The doctor may prescribe antibiotics to combat the infection or steroids to reduce any swelling. You may also take a hearing test to ensure that everything is alright with your ears.

2. Foreign Objects
Another common ear issue, especially among children, is foreign objects in the ear. These can include such things as stones, beads, and peanuts. You can tell that a child has a foreign object in their ear if they keep tugging at it or complain about pain in the ear.

 When it comes to dealing with foreign objects in the ear, the rule of thumb is never to remove the object yourself. It doesn’t matter that you can see the object; trying to remove it can push it further in the ear and cause your baby anguish.

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 Instead, take your child to the doctor as soon as possible. It will save your child a lot of pain and agony.

3. Glue Ear
Glue ear is a type of ear problem caused by fluid build-up in the ear. It is a critical problem that can cause hearing loss in the worst-case scenario. Like foreign objects, it is an issue that is more common among young kids than any other demographic. Kids suffering from glue ears tend to have trouble hearing and may speak louder than usual. They can also lose interest in conversations because they find it challenging to communicate.

Glue ear usually clears up within days, although it could also take months to clear up. If it extends beyond three months, you should seek prompt medical assistance before the problem escalates.

Conclusion
Ear problems may be more common than you think. However, most such issues are easy to deal with and may not even require medical attention. Nevertheless, some, especially those that persist for long, can cause permanent damage to the ear. For such problems, don’t hesitate to seek professional assistance. Your prompt action could save you a lot of stress and worry in the future.

Easy Ways to Protect Your Senses

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Hi lovelies,

Being able to hear clearly and enjoying perfect vision is something that many people take for granted. However, hearing and vision issues are incredibly common. Figures from the World Health Organization (WHO) state that disabling hearing loss affects 466 million people worldwide, and that figure is expected to rise over the coming decades.

Hearing and vision loss are often associated with older adults but can affect people of all ages. Your hearing and eyesight are two of your most vital senses and play a crucial role in everyday life. Each day your hearing and vision help to keep you safe, able to perform everyday tasks, and allow you to interact with other people. Therefore, being proactive and protecting your senses is crucial. Want to know how to keep your hearing and eyesight functioning at their best? Here are some tips to help:

Protecting Your Hearing
While some people are born with hearing loss, for others, their hearing ability gradually reduces overtime or is caused by environmental factors. If you are a music fan, protecting your ears is essential. Listening to your music at full volume or watching live music can take its toll on your hearing and cause hearing loss or tinnitus. To protect your ears, you could try wearing noise limiting headphones to avoid the temptation to increase the volume beyond a safe level.

Protecting Your Vision|Your eyes come under all kinds of strain every day. After a long day at work, you may even feel the effects for yourself as it manifests into a headache caused by eye strain or irritated streaming eyes. Fortunately, there are ways to relieve this discomfort. If you have prescription glasses, ensuring that you wear them exactly as the optometrist advised should help. Taking regular breaks to allow your eyes a change of scenery should help to counter the impact of too much time staring at your computer screen.

If you work in a role that exposes you to chemicals or materials that could damage your eyes, it is vital to ensure that you use the recommended safety equipment. Your employer should provide goggles or face shields to help you stay safe and protect your eyes.

Don’t Forget Your Check-Ups
Getting a hearing test is something that everyone should do regularly, especially if you have noticed any changes in your hearing ability. Hearing loss can develop so gradually that you might not even notice it until it has become a pretty big issue and impacting your daily life. Early detection of hearing loss is vital. When hearing loss is discovered early, it will enable you to get the treatment you need right away and help prevent your hearing from worsening. 

Scheduling eye exams regularly is also essential. Modern life can be pretty harsh on our eyesight, especially as many people spend a lot of time looking at screens for work and home. Getting your eyes tested regularly can help diagnose potential issues and ensure that your eyes stay as healthy as possible.

Let's Talk About Ears

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Hi lovelies,

When you consider the potential health issues that you may have to confront later on in life, the chances are that you don’t consider your ears. However, as you age (and we all do) your senses naturally degrade a little. Your hearing is no exception. The TV may have the volume increased, you might have to ask people to speak up a little more, and you may begin to suffer from a constant ring or ache in your ears. While the pain may not be acute, the effect of hearing issues can be chronic and have a detrimental impact on your quality of life. Take a look at why we should all be talking more about ears.

Tinnitus
For some of us, tinnitus is acute, but for an unlucky few, tinnitus can become a chronic and annoying condition. While not painful, the constant ringing, buzzing, or muffled white noise sound that can develop in your ears over time can be frustrating. People with severe tinnitus often feel depressed and isolated. To combat any tinnitus that you may suffer from, think about distraction methods to eliminate the noise. Try a white noise machine to take your thoughts away from the ringing. Ensure that you keep warm in your ears to a minimum. If you need your ears syringing, have it done regularly to prevent the seashell noise from developing. Don’t allow yourself to feel isolated and remain social to help boost your mood.

Ear Infections
Some of us are predisposed to ear infections. Those of us with narrow ear canals or dry skin inside our ears can find that ear infections are more prevalent. People who enjoy swimming can develop a condition called swimmer’s ear. This is, in effect, a middle ear infection caused by a bacterial infection. This can cause soreness, temperature, and even nausea in sufferers. You may begin to suffer a muffled sensation in your ears. If you don’t seek medical attention, your eardrum can become stressed and even develop a hole. This can cause acute pain. To prevent ear infections, don’t put q-tips in your ears, and wear a cap if you go swimming.

Loss
Suffering from hearing loss is not necessarily painful but it can be soul destroying. It’s not uncommon when talking to older people to have to speak up and talk more loudly. If you begin to find your hearing diminishing, you could feel like others are becoming frustrated with you if they need to shout or if you misunderstand what others are saying. Suffering from hearing loss can mean that you don’t feel like leaving the house and you don’t feel safe outside your four walls. To combat this, head to a clinic and take a hearing test. Specialists will assess the tones and pitch that you struggle to hear meaning that you can wear a hearing aid that can result in you achieving near-perfect hearing once again. These can be very discreet meaning that those people around you don’t even know you are wearing one. This means you can feel confident when out and about.

Follow this simple guide and let’s talk about ears!

Treat Your Feet This Winter

Hi lovelies,

Your feet are important - they help you get to where you need to go! But it’s very easy to neglect them in winter when they’re not always on show.

Left to their own devices, your feet can end up dry, cracked and sore, and your pedicure can end up looking a bit less than fresh. 

Your feet aren’t for life, not just for the summertime, so make sure you treat your feet this winter with the following tips. 

Image Credit: Unsplash under Creative Commons

Keep them soft
The cold, wet weather and dry conditions in your home due to heating sources can cause all kinds of problems for your feet. They can start to feel dry and cracks can appear easily. Fortunately, there are plenty of products out there designed to keep your feet soft. With lotions and hydrating socks, it’ll be much easier than you think to help your feet soft. Remember to remove dead skin from your feet too, it will help to keep your feet in good condition.

Cover them up
While you’re more likely to put your feet on display during the summer months, in the winter, when it’s colder, you should focus on covering them up instead! Exposing your feet to the elements can leave them vulnerable, so be sure to cover them up when you go out. Wearing socks and slippers at home will help keep your feet toasty and warm, while stopping them from drying out too! Why not treat yourself to some new cozy footwear items to give your feet a gift this winter?

Give them the full pamper treatment
Taking time to pamper your feet is great for them, but it’s an ideal way to de-stress too! There are a lot of things you can do to pamper your feet, including foot rubs and reflexology treatments. Why not invest in a foot spa to help soothe tired feet and help you relax? You can even get foot spas for large foot individuals that can make things a bit more comfortable. With some soothing soaks added to the mix, your feet will thank you!

Keep on top of your pedicure
It’s easy to neglect your toes over the winter. Suddenly those pedicures don’t seem so important anymore! But a regular pedicure is good to keep your toes in shape, and it’s a great pick-me-up too! Whether you do an at-home pedicure or you head to the salon, you can keep your feet looking fresh ready for anything. Winter colors like greys, deep purples and reds make the perfect palette to dress up your feet during the dull winter months. 

Taking care of your feet is a fantastic example of self-care. It’s a good way to spend time on yourself, while also helping your feet to stay in tip-top condition. In the winter months, it’s important to learn to relax in a way that suits you, and some time to pamper now and then is ideal. Take care of your feet this winter, and they’ll take care of you!

Do You Want To Lose 10 Pounds?

Hi lovelies,

There is no shying away from the fact that if you want to lose ten pounds you are going to have to put in a lot of hard work and determination. To put this into perspective, ten pounds is the equivalent of 32,000 calories. However, do not let this deter you as the results will be well worth it. 

Train your brain to acquire a new and loving taste for diet foods
Learn to control all the thoughts of food that pop into your head. This will be hard on the beginning but as time goes on you will find it increasingly easy. Do not eat merely the first food that pops into your mind e.g. brownies or chips. Take time to select a food that tastes good, will satisfy your hunger, and will also be healthy and low in calories. 

Whenever you feel hungry, have a glass of water first, as it could simply be that you are dehydrated. We recommend installing an under-sink water filter to ensure the water you consume is healthy. This one from Filtap is a good choice.

By learning to limit your snacks to certain foods you are training your brain to acquire a new and loving taste for diet foods. Training your brain is vital if you want to lose ten pounds. 

Take multivitamins if you are going to start a diet program
You also need to make sure you are taking multivitamins if you start a diet program. By taking multivitamins you are guaranteeing that you are getting all the nutrients you need whilst you are changing your food habits. It is recommended that you take calcium supplements as these will ensure you are not short of micronutrients whilst on your quest to lose ten pounds.

Exercise should be a crucial part of losing weight
As stated losing a big amount of weight takes dedication and commitment. Along with dieting you need to make sure you are getting a substantial amount of exercise. A mix of cardiovascular training alongside weight training is highly recommended. Whilst selecting a diet program make sure you are reducing your carbohydrate and fat intake. Make sure that the carbohydrates you do eat are mainly consumed in the morning as they are vital in order to provide energy.

Add plenty of protein to your diet
Make sure your diet is high in protein. This is because protein builds and repairs muscle fibres that break during your cardiovascular training and weight training. In regards to exercising I would recommend doing a thirty-minute session before breakfast as this will boost your metabolism. If possible also try and fit in a thirty-minute exercise in the evening as this will burn any leftover calories.

Don’t cheat!
Finally, make sure you do not cheat, as even the slightest stray could dent your hopes of losing ten pounds. If you put in the time and effort you are ensured to get the results you desire. Remember to drink lots of water during the day, and most of all; good luck.

How To Harness The Power Of Being An Introvert

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Hi lovelies,

Are you a sensitive individual who struggles to fit in with friendship groups and colleagues? Maybe you think this is a weakness you have or an issue? It's a typical attitude for sensitive people who can't seem to function as the majority of people who seem to have more confidence and personality naturally. 

But being a sensitive person is not a weakness; in fact, it is a rare gift that has many qualities. These qualities can have a powerful function in the world when properly understood and used wisely. Even though you might dislike your sensitive nature, you probably wouldn't want to change it given a choice. Here are some ways you can harness your inner power.

Manage Your Interactions
Do you sometimes feel like an outsider because you get energetically drained when interacting with other people? If you do, then you probably have an introverted nature. It can lead to feelings of inadequacy because you compare yourself to the social performances of others and don't seem to measure up.

But being an introvert has its own powers, ones that are often overlooked by extroverts who value different things. Sensitive introverts need time to recover from overstimulating environments and people, just as extroverts feel drained being around quiet people. Finding the right people to be around can take time, but it pays off for introverts who enjoy deep, lasting friendships. 

Know Your Strengths 
It's often assumed that introverted types are quiet and meek. They're like snowflakes that can be trampled underfoot. Sensitive people are indeed much less in-your-face than loud, confident types, but they are also no push-overs. When it comes to defending their core values, introverts can be extremely robust and formidable opponents. 

That is why there are so many introverts who are successful leaders and influencers in business, politics, and the arts. Sensitive people have high levels of empathy, passion, and creativity that leads them to success in many fields, not because of their outward personality but because of the quality of the work they do. Famous introverted influencers include Walt Disney, Jacinda Arden, John Lennon, and Princess Diana, to name a few.

Don't Listen To Stereotypes 
You have probably been aware that you are a sensitive person, or introvert, for some time. Maybe you realized that you felt differently about an event everyone was excited to do – perhaps because it involved people. Recognizing your introverted nature is an important step in understanding the reality of who you are, but labels can come with a lot of baggage. 

Introverts, for instance, have a reputation for being oversensitive, hypersensitive, prone to anxiety and depression. Some people even believe that introversion and sensitivity is a woman's issue or common in gay men. But the truth is that sensitivity and introversion are features of reality and they are not specific to one category of people. It's better to think of your sensitivities as your true nature instead of someone else's idea of who you are. 

Embrace Your True Self 
In the past, it was thought that only 25% of the American population were introverts, but it turns out that it is way off the mark. A more recent study found that the figure is more like 50% of introverted people. How did this happen? It's useful to think about it in terms of height. A very short person might think someone of average height is tall when in fact they're average, review at bed tester for measurements. Similarly, very introverted people might think an average person is extroverted. The truth is that the categories of Introvert and Extrovert are very black and white. They create artificial categories to describe people with certain dominant traits, but these traits exist in all of us to some extent. The introverted aspects of our characters can be extremely valuable and powerful when embraced.

Promote Your Strengths
Suppose you are a sensitive person or have dominant introvert traits. In that case, it can be hard to stand out from the crowd, especially in a working environment where everyone is battling for attention. Because of this environment, the loudest voices and most confident people are often the ones that stand out, and as a result, they get the promotions. But in many cases, they couldn't function without the support of their introverted colleagues. 

First of all, you need to know your strengths; then you need to find a way to promote what you do in the workplace and sell your services as vital to the workplace – in most cases this will be true anyway. If you don't feel confident enough to present what you do in front of everyone, then make the most of one-to-one opportunities and follow-up emails to make yourself heard.

Tinnitus: Everything You Need to Know

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Hi lovelies,

Nowadays, more and more of us are increasingly invested in our health and wellbeing. We’re taking all sorts of steps to ensure that we live healthy and happy lives. Now, there are main areas of focus that we’re all familiar with. Eat a healthy diet. Stay hydrated. Get your recommended exercise. Focus on your mental health. But when it comes to individual conditions, many of us are oblivious to many symptoms and conditions we may face and consequently leave things ignored and untreated for too long. For now, let’s focus on tinnitus. Now, even if you’ve heard of tinnitus before, chances are you don’t know the ins and outs of the condition. But it is estimated that around thirty million Americans suffer from the condition. While we tend to associate tinnitus with the elderly, it can affect people of any age, particularly those of us who work in loud environments, such as construction sites, the music industry, with pyrotechnics and more. So, let’s get to grips with the basics. Here’s everything you need to know!

Understanding tinnitus
First, let’s understand what tinnitus actually is. Put simply, tinnitus is the sensation of hearing a sound that is not actually there. Most people with tinnitus will hear a constant ringing, whooshing, humming, or buzzing noise in one or both of their ears. There are cases where it’s occasional, but in many tinnitus cases, it’s 24/7. The severity of these symptoms can vary drastically from one individual to another. For some people, tinnitus will be a mild inconvenience. For others, it can be hugely disruptive and irritating on a day to day basis.

Preventing Tinnitus
When it comes to tinnitus prevention, it is recommended that you avoid any particularly loud situations or scenarios. If you have no choice but to be in a loud environment, it’s a good idea to use hearing protection. There are specialist earbuds and ear coverings that can help. If you work in a loud environment, this may be provided as part of your PPE (or “personal protective equipment”).

Seeing a Specialist
If you believe that you may already be suffering from tinnitus, you should speak to a medical professional. The sooner the better, as this will help relieve your condition as quickly as possible if the cause of your tinnitus is rectifiable. This may involve a doctor removing a buildup of earwax and giving your ears a thorough clean. It could alternatively involve a course of antibiotics if the tinnitus is being caused by an infection.

Rectifying Hearing
Sometimes, tinnitus can be caused by hearing loss, or it can cause difficulties with hearing itself. Either way, you will need to see an audiologist if this is your case. A professional audiologist will be able to carry out a variety of hearing tests to identify and diagnose any issues with your hearing. They will also be able to monitor the extent of your hearing loss over time. A hearing aid could be provided to rectify hearing and ensure you can still hear well in spite of any tinnitus.

Relieving symptoms
Sometimes, tinnitus cannot be cured or resolved. But in these cases, there are a number of things you can do to relieve your symptoms and make life easier and more comfortable for yourself. Some options that you might want to consider include (but are not limited to):

• Sound therapy - when you attend sound therapy, you will listen to neutral sounds that  can effectively distract you from the sounds associated with tinnitus. This will give you a temporary break and respite.

• Tinnitus retraining therapy (TRT) - this form of therapy encourages you to accept tinnitus and become used to the constant sound, rather than consistently being aggravated by it.

• Cognitive behavioral therapy (CBT) - CBT is relatively similar to TRT. It involves becoming used to your condition and accepting your condition as a part of your life.

Hopefully, you never have to experience tinnitus in your life. But being aware of its symptoms, its potential causes and what you can do to resolve it or become accustomed to it will make all the difference to your life if you ever do experience it. Keep the above information in the back of your mind at all times. That way, if you ever need it, you’ll know what to do and can take positive action sooner rather than later.

A Guide To Building A Better Mind/Body Connection

Hi lovelies,

By working on a better mind/body connection, you can improve your health and life as a whole. Many experts say that we have a ‘second brain’ in our gut, yet many people ignore their gut feelings about things only to regret it later on. By creating a better mind/body connection yourself, you’ll notice big improvements in your life. Read on to learn how you can do it. 

1. Exercise Regularly 
Regular exercise means getting in touch with your body, noticing what feels good and doing what is best for it. Dancing is especially great, as it forces you to get out of your own head and just move to a beat and pace that feels good to you. You don’t have to dance, though. You could go to an exercise class, or even use the gym. Whatever you do, try to notice the sensations in your body. Just focus on your body and the moment! 

2. Start Journaling 
Journaling can sound like a huge task, especially if you’ve never kept a journal before. Rather than force yourself to write pages of feelings down, commit to just a sentence or a few sentences each day. Try not to edit yourself and just see what comes out. This should give you a better idea of what’s going on inside your head and how this might be manifesting as physical symptoms in your body. 

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3. Trust Yourself 
At some point, most of us were taught that we shouldn't trust ourselves - usually when we were young children and our parents worried, so they anxiously told us not to do the thing we were doing! Learning to trust yourself again is a process, but it’s something everybody can do with consistency. If you feel like there’s something not right with you, trust your instincts. Visit a doctor and push for proper help. You may just need a remedy like maltofer syrup to help with constipation if you’ve noticed pain in your gut and irregular bowel movements, but it’s better to get this checked out sooner rather than later. Try not to second guess yourself. 

4. Become More Aware Of Your Emotions 
Oftentimes, we let our emotions take over and react quickly, only thinking later. However, when you become more aware of your emotions, you can learn to react better to certain situations. You can also learn far more about yourself and why you react that way, eventually changing the behaviour if it is harmful to you and your relationships. Before reacting to a feeling, note it in your head. For instance, ‘My chest is starting to get tight. This situation is making me anxious. I think this is because_’. You can then take the steps to relax or remove yourself from the situation. Another example: ‘I have a feeling in the pit of my stomach. I think it’s jealousy. I know I have nothing to be jealous of, but past conditioning is making me feel this way. I’m going to breathe through it and remind myself why I have no need to be jealous.’ 

5. Focus On Your Breath
Throughout the day, set reminders to focus on your breath. All it usually takes is a few deep breaths to bring you back to the present moment. Eventually, you could turn this into a meditation practice. 

Making Your Health Affordable

Hi lovelies,

Joining a gym, following a health plan - it all begins to add up, doesn’t it? Living a healthy lifestyle takes a lot of hard work and dedication, but it doesn’t have to cost the earth too.

Many people associate being healthy with having to spend a lot of money, but this simply isn’t the case. There are plenty of affordable ways you can enjoy being healthy, helping you to change your habits and get the results you’ve been looking for.

Want to make your health more affordable? Take a look at some of the following tips.

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Plan and prep your food
One of the main things you can do to be healthy is to eat a balanced diet. A diet that’s rich in protein and features a lot of vegetables and fruit can help fuel your body with what it needs. But stocking up on lean meats and fresh produce can increase the cost of your weekly grocery shop. But it is possible to eat healthy on a tight budget, and some of the things you can do to make that possible are to plan and prep your food.

By working out exactly what you need to buy and prepping your meals at the beginning of the week, you’ll be much more in control of your diet. Prepping in advance means you’re less likely to eat out or call for takeout too, helping you save a little bit more towards your grocery spend.

Find cheaper ways to exercise
You don’t have to join an expensive gym or use a personal trainer to enjoy effective exercise. Running, as an example, costs nothing except for the cost of your running shoes! And there are plenty of free ways you can exercise at home too.

If you still prefer to workout in a gym or do classes, why not look at a more affordable gym? Budget gyms are often large, with a lot of equipment and classes thrown in, making them excellent value for money! Check out Fitness 19 for a gym that can cost less than $10 a month. It’s what you do in the gym that counts, not the gym itself.

Be an active traveler 
Being an active traveler means using active ways of getting places - mainly walking, running and cycling. Instead of relying on your car or a train to get to work, why not start making your own way there? Commuting to work by bike is an excellent way to get fit while saving money and helping the environment, so why not give it a try? It costs money to run a car, but you can make some amazing savings by finding active ways to get to where you need to go.

Being healthy is all about taking care of yourself. From making sure you sleep better to eating a good diet, it’s those little changes that will make a difference. A healthy lifestyle doesn’t need to add to your monthly budget; you just need to make it work for you.