Why Self-Care Days Are Important To Help You Recharge From Work

Hi lovelies,

So you’ve been working all month, pulling extra shifts and staying behind in the office while your colleagues get to go home at a normal time. You’re sitting at the desk, hammering away at your computer keyboard and straining your eyes as you stare at the computer screen. You tell yourself that it’s time for a break after this crunch time, but you end up chaining these long work weeks back to back with no end in sight.

This is a kind of lifestyle that we wouldn’t wish on anyone, but we completely understand why it’s sometimes unavoidable. Perhaps you’re trying to run your own business and you need to put in those extra hours, or maybe you’re trying to feed a large family while juggling unexpected expenses and other complications. We know that life can be difficult, hence why it’s important to take some days off for self-care so you can recharge.

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Why self-care days are necessary
Self-care is important because it gives us time to reflect on our week and also relax. Many of us can be exhausted both physically and mentally throughout the week. Maybe you’re just tired of speaking with uncooperative customers, or maybe you face a lot of stressful and depressing situations due to your work. Your work could also be physically demanding. You might be on your feet the whole day, or you might be stressing your muscles because of all the heavy lifting and moving around that you need to do. Whatever the case may be, it’s important to give your body a break now and then.

Alternatively, you could just say that self-care days are necessary so you don’t go mad from working long hours.

Take a day off and go for a spa experience
A spa experience is one of the best ways to pamper yourself and rest your body for the next work week. They can help you combat stress, they can help with anti-ageing, and they can even improve your happiness. Leaving a spa after their services create a lasting positive effect that can make the next week seem much more manageable.

While spa treatments are great for de-stressing, they can also help promote better sleep and even relieve aches and pains. However, if you are experiencing pain then we suggest visiting your physician first. This will ensure that the pains you’re experiencing are just temporary or are caused by overworking your body. If there’s something deeper, such as a muscle or bone problem, then you’ll want to learn about it before you try to heal it with something like a spa day.

Spa experiences can seem expensive at first, but with all of the benefits that they come with, you’re certainly going to be getting your money’s worth. Just make sure you look at reviews to ensure that you’re not paying for something that isn’t worth the money. Whether you’re just looking at facials and special treatments or just want to be pampered, we suggest looking for reputable brands or businesses in your local area, but recommendations from friends and colleagues can also work wonders.

Take a day off and just stay at home
Taking a day off for self-care and staying at home isn’t unheard of. This is great for when you have a lot of errands or responsibilities piling up that you want to deal with as soon as possible. For example, you might find yourself needing to do all of the laundry that’s been piling up over the last few days, or you may want to pay off your sleep debt by staying in bed for a while. Whatever the case may be, it’s a good idea to just take a day off work now and then to help you clear up your backlog of responsibilities.

Here are a few tips to help you make the most of your self-care days at home:

• Put on some relaxing music to help soothe your mind

• Don’t be afraid to sleep in a bit to recover from your sleep debt, but don’t stay in too late or else it’ll affect your sleeping pattern

• Use some time in the evening to catch up with friends and family members

• Move your body on your day off to help keep your muscles and joints working

• Take care of errands straight away so you can enjoy the rest of your day.

If you find that you are in pain and you want to take care of this at home, then this is entirely up to you. There are many different ways to deal with this, some of which have already been mentioned above. However, you can go one step further and use other techniques such as cupping therapy in order to ease the pain. Sometimes, sleep and staying off your feet can only go so far, and you need that little bit of extra self-care to eliminate the pain that you are experiencing.

It might be the case that you want to head to the doctor and get some advice from them so that you are ready for your next self-care day at home.

By following these tips, you’re almost guaranteed to have a relaxing day off that allows you to recharge your energy for the next busy work period.

Change Your Life - Create Your Own Evening Wind Down Routine

Hi lovelies,

When most people hear the phrase ‘change your life’ they think of doing something drastic. This could be moving to a new company, quitting your job to travel the world, or getting a divorce. However, you can change your life by making much smaller changes than that. You can change your life by simply creating your very own wind down routine in the evening, and sticking to it. How will this change your life? Well, you’ll have a better sense of wellbeing, a more consistent bedtime, a good quality sleep, and perhaps even more time to do the things you neglect, like reading. Here are some pointers you can use to help you create your very own evening wind down routine:

1. Figure Out How Much Sleep You Need

Knowing how much sleep you need can help you to perform far better the following day - not to mention feel great! Most people do well with 8 hours of sleep or more, but lots of people prefer to burn the candle at both ends and get nowhere near that. In general, getting less than 7 hours isn't a good idea. Less than 6 is even worse, although some people do attempt to survive on these pitiful sleep levels. Start prioritizing time asleep and you’ll get into a better routine.

Here are some pointers:

• Start your wind down routine and get into bed at the same time each night - even on weekends.

• Get up at the same time each morning - even on weekends.

• Doing this on weekends ensures your routine is consistent. If you need lots of extra sleep on the weekend, your routine is probably lacking somewhere. 

2. Block Out Blue Light 

Blue light comes from phones, TVs, tablets, and laptops. Avoid this at least an hour before bed. Some will find it impossible to drop off. Others may be able to drop off, but find it hard to stay asleep. Blue light disrupts your sleep pattern, so make sure you’re vigilant with your screen time. 

Image from pexels

3. Take The Right Supplements 

Supplements can’t make you healthy if your diet is poor, but they can help you. You could drink a nice cup of calming herbal tea before bed. If you do this regularly, it will become a part of your routine and help you get into the right mindset for sleep. You can also look at something like Yellow Vietnam Kratom for its calming properties if you really struggle to wind down. 

4. Make Your Bedroom The Ideal Place To Sleep

Make sure your bedroom is suitable. Block out outside light, make it smell great, and ensure the temperature is suitable. 

5. Do Something Relaxing

Do something relaxing if you’re not tired. Don’t lay there awake! Read, do some needlepoint, or try knitting.

6. Meditate

Meditation is a great tool and doing it before bed can help you get into the right headspace. It can be tough to get into the habit, but it’s worth it! 

7. Don’t Try Too Hard

See this routine as ‘Non striving’ and simply enjoy your wind down routine. Don’t focus too hard on the falling asleep part, or you could end up laying awake for hours. 

How To Take Your Lazy Day To A Whole New Level

Hi lovelies,

The opportunity to relax and have a lazy day is one that should never be missed, as it’s so easy to simply get swept up in the hustle and bustle of work and family life leaving you overwhelmed and burnt out. Taking your lazy day to new heights can ensure that you’re able to make the most of your time off from your usual commitments, and it needn’t be difficult to unwind and chill out without having to leave the comfort of your own home. If you would like to find out more about how you can take your lazy day to a whole new level, then read on to uncover some of the best ideas that you can utilise now! 

Image Source - Pexels 

Cook Up Some Comfort Food 
One of the best ways to boost your lazy day at home is to cook up some of your favourite comfort food. A big bowl of stew and dumplings on a cold day can totally transform the way that you feel! Search online for a suitable recipe, exploring different cuisines and difficulty levels to find the best match for your current needs. There are thousands of super simple, super quick meals and snacks that you can make in a flash, ideal for those lazy days during which you don’t want to leave the sofa for too long.

Don’t Dress To Impress
There’s no need to wear a skin tight dress or even a pair of skinny jeans whilst you’re having a lazy day at home, as dressing to impress is meaningless if you don’t even want to leave the house. Put on your comfiest sweatpants and pick out one of your favourite cotton monogram shirts, finishing off your outfit with a pair of fluffy socks if the weather is a little chilly! Wearing a relaxing outfit, even your pyjamas, can help you to chill out and stay in lazy day mode. 

Find Some Entertainment 
Staying occupied during your lazy day is so important yet so tricky, as you don’t want to feel as though you’ve wasted your time staring at the ceiling, but completing something like housework is too vigorous to match with your chill out goals. One of the best ways to stay occupied without exerting any effort is by watching a film or tv show, and there’s a seemingly endless supply of options for you to explore. If this isn’t really your thing, why not plan a self care day? You can take a long hot bath, use a luxurious body lotion and put on a moisturising face mask to feel completely refreshed and renewed. 

Taking your lazy day to a whole new level has never been so simple when you are able to make the most of the brilliant ideas that have been detailed above. Start off by putting on your favourite sweatpants and cook up some delicious comfort food to fill your tummy, making sure you have lots of entertainment ready to stay occupied throughout the day. 

5 Effective Ways to Treat Chronic Pain

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Hi lovelies,

When you suffer from chronic pain, it can completely take over your life. Even the most basic day-to-day tasks are hindered by that nagging pain shooting through your body. It can make it difficult to relax and have a severe impact on your mental wellbeing as a result.

Once upon a time, the only remedy for chronic pain was bed rest and inactivity, which is now known to be an ineffective and inadvisable approach. Medical professionals now have a lot more knowledge and understanding of the various causes and symptoms involved. If you experience chronic pain, you are fortunate to be living in a time when there are numerous treatment options available to you.

There are many different forms of chronic pain that can affect people in completely different ways. Consequently, not all remedies work for everyone. If you would like to find an effective way of managing your persistent pain, here are five possible treatment options.

Exercise
Contrary to what was once believed, the best way to improve chronic pain is through regular physical activity. When you don’t exercise, your muscles become weaker, and you are more susceptible to injury, which could worsen your condition. Pick an exercise that isn’t likely to affect your particular form of chronic pain. Lifting heavy weights might not be the best option, but activities like running, cycling, yoga, and swimming are all excellent choices.

Physical therapy
Doctors will often recommend a curse of physical therapy for treating and managing chronic pain. This may involve stretching and manipulation of the affected area to promote recovery. It will help you relieve pain and make physical tasks like going upstairs and bending down a lot easier. Depending on the area of your body affected, you may be referred to a physiotherapist, osteopath, chiropractor, or occupational therapist.

Painkillers
There are many drugs available on the market to help you with chronic pain. Painkillers are the most commonly prescribed. Although they won’t cure you of your condition, they will alleviate the painful symptoms and make it easier for you to carry on with your daily life as usual. Paracetamol is one of the safest painkillers, but you could also consider anti-inflammatory drugs like ibuprofen. As with any drug, you should take care to follow the prescribed dose and never exceed it.

Medicinal marijuana
If it has been legally prescribed, marijuana, or cannabis, has been shown to be highly effective at treating chronic pain symptoms. It can help reduce pain and improve the quality of sleep for sufferers. It is not immediately available over the counter in many locations, but this Harvest can help you.

Stress relief
Stress negatively influences a massive range of medical conditions and disorders, so if you are plagued by stress, you may find it worsens your symptoms. Reducing sources of stress in your life will go a long way towards improving your chronic pain. For example, you could speak to your boss about finding ways to manage your workload more effectively or practice meditation daily.

Two-Day Workout Fatigue: What Is It And How Do You Beat It?

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Hi lovelies,

Two-day workout fatigue is a common problem that can affect beginners as well as seasoned athletes. The technical term is delayed onset muscle soreness and it usually sets in 12 to 24 hours after you finish your workout. You might not feel too bad immediately after your workout, but the next day, your muscles ache and you feel very fatigued. This makes it so tough to keep up with a routine and it is often the reason that people let their exercise goals slip. If you are going to keep up with a long term fitness plan, you need to follow these steps to beat two-day workout fatigue.

Never Skip Your Stretches 
The most obvious reason for two-day workout fatigue is damaged muscles. Stretching is one of the most important parts of your post-workout routine, and if you skip the stretches, you will damage your muscles and experience aches and pains for days afterwards. Even though you are exhausted after your workout and you just want to take a shower and relax, it’s important that you take the time to cool down and stretch properly. 

Slow Down 
Pushing yourself too hard is another easy way to damage your muscles and cause two-day workout fatigue. You need to challenge yourself when working out if you want to see results, but it’s important to find a good balance. If you do long workouts every single day, you don’t have enough time to recover and your muscles will constantly be sore. So, make sure that you take rest days and do low impact exercises, like swimming or walking, on some days. 

Eat More Protein 
When you exercise, your muscles are damaged and they need to repair themselves. In order to do that, they need protein and if you don’t have enough protein in your diet, you are likely to suffer from two-day workout fatigue. After every workout, make sure that you eat plenty of protein rich foods, and consider getting some protein supplements from steelsupplements.com as well. It’s especially important that you eat plenty of protein if you do strength training. Many people also get fatigued because they simply don’t eat enough. If you are burning a lot of calories, you need to eat more to account for that or you will feel fatigued. 

Use Hot And Cold Treatments 
It is believed that inflammation of the muscles is the cause of two-day fatigue, so finding ways to reduce inflammation is the best way to deal with it. Cold treatments are great for this, so consider having a cold shower or bath the morning after a tough workout. It’s not the most pleasant experience, but it will reduce inflammation and soothe your muscles. It has a lot of other great health benefits too, like reducing stress and boosting your immune system, so it’s a good habit to get into. Muscle tightness may also cause aches and pains and you can use heat treatments for this. A warm compress will soften the muscles and relieve some of the pain. 

If you find that none of these tips work, you are probably not taking enough rest days, so consider slowing down a bit and reducing your workouts. 

Conquering Your Fear Of The Dentist

Hi lovelies,

Nobody likes going to the dentist, but for some people, it’s a huge problem because they are absolutely terrified of setting foot through the door of the practice. But it’s important that you do visit the dentist on a regular basis if you want to look after your oral health. If you neglect oral hygiene, you may do lasting damage to your teeth and gums that you cannot undo in later life, so you need to find some way to overcome your phobia. These are the best ways to get over your fear of visiting the dentist. 

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Look After Your Dental Hygiene 

If you hate the dentist, you need to minimize your visits as much as possible, which is why it’s vital that you look after your dental hygiene. You still need to go for checkups, but if you look after your teeth and gums, you can avoid any serious problems so you won’t need any dental treatments. But if you don’t take care of your oral hygiene, you are far more likely to need to go in for a procedure, which is a lot scarier than a simple checkup. 

Explore Less Invasive Treatment Options 

If you do need to have a procedure, you should speak to your dentist about less invasive treatment options. For example, if you are nervous about having braces because you worry about how they look, ask about clear braces instead. Dental technology is always advancing and there are a lot of new ways to deal with dental issues without the need for surgery. So, always explore your options with the dentist and find treatments that are not quite as daunting. 

Practice Breathing Exercises 

Often, people find that waiting is the most difficult part. When you are sitting in the dentist’s office, waiting to be called through for your appointment, your anxieties will run wild. However, you can use simple breathing exercises to calm yourself and let those anxieties pass. Slowing your breathing down and focusing on a long exhale will calm your nerves and take your focus away from your anxieties, so you can relax while you wait to be called for your appointment. 

Find The Right Dentist 

Finding the right dentist is so important if you have a lot of anxiety about dental procedures. When you are looking for a dentist, you always need to consider the practical things, like the location, the services they offer, and the price. However, you should also find a dentist’s office that provides a good experience for the patients. It’s a good idea to visit a few different practices and see what the atmosphere is like. Is it relaxing and welcoming or does it have a clinical feel to it? If possible, you should meet the dentist as well because you need to find somebody that makes you feel at ease. If you take your time and find the right dentist, it will be much easier to get over your fears. 

The worst thing you can do is avoid the dentist altogether because your dental health will suffer. Instead, follow these simple steps and you can conquer your fear.   

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:

Image source: Pexels

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 like KetoFuse.

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.

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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.

 Photo by LinkedIn Sales Navigator from Pexels

 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!