Thursday, 22 October 2020

How To Deal With Stress In Your Life

There are often times in life when everything seems like it is all too much for us. Stress can build up because of a culmination of a lot of different reasons, and when we are under stress for a prolonged period of time, it can lead us to become anxious and depressed too. Stress can really have a negative impact on our mental health and it is essential that we manage stress when we see the signs of it. 


But learning to identify the early warning signs of stress, depression, and anxiety can be tough. Often, these problems gradually build in us without us even realizing. 


In this article, we’ll look at some of the ways that you can take care of yourself when you are stressed. 


Focus On Getting More Sleep


When we are stressed, depressed, or anxious, it can be hard to get to sleep at night. Or, if you are able to get to sleep, you may not be able to sleep right through the night. You need to be aiming to get eight hours of sleep each night. If you are struggling to get enough sleep then this can have a detrimental affect on your mental health. It can become a vicious circle. 


There are a few things that you can do to improve your ability to fall asleep, and the quality of your sleep. Firstly, you can avoid using your phone or tablet for an hour before you go to bed. Use the time before you go to bed to have a relaxing bath or read a book. 


When you do go to bed, sprinkle the bed with lavender oil. This will help you to relax. 


Use CBD


One way of reducing your stress and anxiety levels is by taking CBD. But what is CBD?


CBD is useful for the treatment of stress and depression. CBD comes from the cannabis plant. But unlike the cannabis drug, CBD doesn’t make you high and there is no risk of addiction when you take it. 


Plan Your Time Better 


One of the biggest causes of stress is not managing your time effectively. Instead of allowing yourself to become overwhelmed by stress, make a to-do list and focus your energy on working on one task at a time in a methodical fashion. Make sure you proritize your most important tasks. 


Don’t Be Affraid To Say No 


If you feel as though you can’t say no to things when people ask you to do something, this can cause you to take on too much. In turn, this brings about stress. Learning to say “no” when you are overwhelmed is vital. 


Turn To Friends For Support 


When you are feeling stressed or low, turn to those around you and talk things through with them. A problem shared is, after all, a problem halved. If you don’t have anyone that you feel close enough to, you should turn to a professional for support. Get in touch with a counselor and talk through your problems with them. 


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Saturday, 17 October 2020

Ways To Protect Yourself So That You Can Live Life A Little More Carefree

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Life is about the experiences we go through. We can go around with all kinds of things assigned and attached to us, but what we see and how we spend our lives are what really matters. It’s a cliché, but when you’re led on your deathbed, do you really care about the tedious pieces of fine print that you had to deal with? Probably not. You’re going to look back on the times you enjoyed yourself while caring very little about what people thought of you. If you barely do much, you’re going to look back on the times you missed out, and you’re going to think ‘Why didn’t I bother? Why did I worry so much?’


It’s not as easy as just changing one morning and becoming a lot more carefree in life. If you’re a worrier, then you’re a worrier for a reason. One of the best ways of releasing tension and stopping yourself from panicking over certain aspects of life is to know in your mind that you’re going to be secure and protected. Once that barrier is out of the way, you can release your full potential. Here are just a few ways you can do just that in this day and age:


Speak With A Mental Health Professional


You need to make sure you’re doing okay in your mind before you think about many other aspects of life. We all have barriers and constraints in the way, but one of the biggest barriers is the one in our heads. We could literally have no issues in front of us, but our minds stop us from continuing for all kinds of reasons. Be sure to have your mental health in check by opening up to someone who can help. When you share things and get different perspectives, you often find that things become clearer and you feel an extra spring in your step.


Have The Right Law Firm Behind You


Lawyers aren’t going to be necessary for a significant percentage of your life, but you just don’t know when they’re going to be called into action. You might have an issue with someone, or someone might take umbrage with what you do. You might even be a little cautious with regard to your health as you get on with a dangerous job. Having personal injury attorneys who fight for your best interests will make you feel a lot more at ease as you go through with certain commitments in life. Having that kind of reinforcement would allow most people to continue on with fewer worries. 


Wear A Mask & Keep Your Distance!


The virus isn’t going anywhere, so doing what you can to keep the virus away with help out a lot more than just in terms of your physical health. When you know you’ve gone through all the right measures, and you’re doing all you can to keep yourself safe, that’s when you’ll feel better about heading out. 


Approach Everything As Though You’re A Beginner 


When you think you know it all, you often make more mistakes. Even if you know a lot about a certain subject, you should question things and get the full story. You need to head into a situation with full knowledge of what’s going on. While heading into the unknown can be helpful, it’s wise to get to grips with things before proceeding. The idea here is to allow your mind to go out while keeping yourself secure and with a freer mind, and rushing into things won’t make that happen at all.


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Wednesday, 30 September 2020

Is The Stress Of Life Getting To You?


If there's one thing that most of us can agree on it's that the modern world never stops. It can often feel as though there simply aren't enough hours in the day to fit in all of the stuff that many of us need to get done. It shouldn't be much of a shock then that many of us are pretty stressed a lot of the time and this is something that can take a pretty heavy toll on a lot of people. Trying to just push through stress can be a dangerous choice. With that in mind, here are some things that you can do if you feel like you're reaching the end of your rope.


Plan your time carefully


One of the most common reasons that a lot of people start to feel overwhelmed by the stress of modern life is that they aren't planning out their time carefully enough. If you're not planning out your time then you will often end up trying to get everything done all at once which can leave you pulling your hair out. By learning to plan your time and prioritize tasks, you're going to be able to not only fit more stuff in but you can also figure out which things really aren't worth getting stressed over in the first place.


Take care of yourself


The world often tries to teach many of us that there's something wrong or selfish about wanting to take some time for ourselves. There's this idea that there's a virtue in only ever thinking about other people. However, if you're not looking after yourself, you're not going to be able to function at all. One of the best places to start is by getting a decent night's sleep. Click here to check out some natural supplements that can help you sleep better and feel more alert. A few simple changes to help you prioritize your own wellbeing can make all the difference in the world.


Learn to say no


There's nothing wrong with wanting to help out the people around you. If someone asks for a favour, most of us are happy to say yes. However, if you find yourself in a position where you simply cannot take on anymore, learning to say no to things is one of the most important things in the world. Whether it's at work, in your social life, or even something as simple as asking your partner to take care of the kids while you have a break, there's nothing wrong with learning to say no to things.


One of the most dangerous elements of the modern world is the idea that there's something positive about being able to just live with constant stress. The attitude of "rise and grind" is one that often just ends up making people feel pressured to ignore when the stresses of modern life are having a direct negative impact on their health. Learning to step back from that stress is one of the most important things that you can possibly do in order to take the best possible care of yourself.


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Saturday, 19 September 2020

The Existence of Amy - Book Review

 I was kindly gifted 'The Existence of of Amy' by the author, Lana Grace Riva. I happily accepted knowing that the book explores mental health issues and having suffered with depression myself I was intrigued how mental health disorders were going to be portrayed.

The book is written in the first person about a girl called Amy. Amy has a normal life. She has friends, a home and a job it quickly becomes clear that all is not what is seems. Amy struggles everyday with life and we come to learn that she suffers with OCD and depression. She finds daily tasks hard, meeting with friends very difficult but this all gets on top of her when her closest friend announces he is moving to Singapore. I don't want to give any more of the story away as it will spoil it for you.

Lana Grace Riva has written a wonderful portrayal of people suffering with a mental illness. These issues are normally hard to tackle as many people still don't understand them or want to believe that they exist. 



The first chapter packs a big punch. The short sentences and paragraphs reflect Amy's busy chaotic mind and gives a clear insight into OCD and depression.

The story is an easy, enjoyable read. It almost feels like a diary. You will become easily invested in Amy and her life and keep willing her to take chances and seek the help she desperately needs.



My only criticism is that I would have liked to have read more about the counselling sessions. I didn't want the story to end as I wanted to know more of what happens to her. Perhaps this gives an opportunity for a second book.

Overall, it was a wonderful, easy flowing read. I'd recommend it to anyone suffering with a mental illness as it'll help you not to feel alone or to anyone hoping to gain a better understanding of what other people have to endure.

Thank you again Lara. 4/5 stars.

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Friday, 18 September 2020

Best Exercises For Losing Stomach Fat

Many people desire to lose weight from around their belly area as this is the main area where fat begins to accumulate. Many individuals feel self-conscious about their stomach area and are often seeking the best ways to lose belly fat. In order to lose belly fat however you must participate in various exercises. 

Some exercises promise to target certain areas of your body and provide instant results, unfortunately however this is not true. You have to do exercises which target all muscles in order to lose belly fat. This includes upper body exercises you can do at home and lower body exercises too. 

Here are some exercises that will help you on your quest to lose weight from your stomach... 

Lie down flat on your back and keep your hands at the sides of your body. Slowly begin to raise your legs up to a 45-degree angle, and then begin to move them in a cycling motion. Do this cycling action for about fifteen times, and then repeat the exercise a further two times. This exercise helps to strengthen your abdominal muscles and lose belly fat

The next exercise is a simple contraction work that you can do a number of times during the day whilst sitting down leisurely. Keep your palms wide open on your abdomen and then breathe in slowly, thus pulling your abdomen in. Stay in this pose for five seconds and then breathe out slowly. This will help to strengthen the walls of your abdomen as well as lose body fat.

Lie on the floor on your side with on hand supporting your head and the other hand resting on the side of your body. Slowly raise one of your legs to a 45-degree angle and stay in this position for two seconds before returning to the initial position. Do three sets of 15 repetitions, and then switch legs and do the same for the other side. This will help strengthen your side as well as your lateral ab muscles in particular. 

Lie down flat on your back with your hands placed behind your head. Place your legs on a stool in order to make your thighs perpendicular to your lower stomach. Now, gradually start to move your head towards your thighs, contracting your stomach. Stay in this position for a few seconds before returning back to your natural position. This will help to strengthen your side abdomen muscles and of course, will help you lose belly fat. I would recommend doing three sets of 15 repetitions. 

Lie down flat on your back with your hands and slowly begin to raise your legs to a 90-degree angle this time, which will make your legs stand perpendicular to the floor. Lift your hips slightly so that your bum are not resting on the floor. Stay in this place for 5 to 10 seconds before returning back to your normal position of lying on the floor. This will help to strengthen your lower abdomen and of course, burn excess body fat

Lie down flat on your back and put your hands behind your head. Slowly raise your legs to a 45-degree angle. Now begin to gently start shifting your body to your legs and hold this state for three seconds before returning back to the normal positions. Do five sets containing 15 repetitions of this exercise. This will target and strengthen your upper ab muscles and help you to lose belly fat.

Breathing control is very important in regard to doing exercises with the aim of losing belly fat. You must follow a regular breathing schedule in order to get the best results from your exercises. 

A simple and misused exercise in regards to losing belly fat is cardiovascular exercise. A lot of people spend a lot of time doing cardio exercises, yet because they do not execute the exercise properly they fail to achieve the correct results. Partaking in the right kind of cardio is important. Cardio exercise with the aim of losing belly fat, in particular, must be intensive and short. There is no need to spend hours doing cardio exercises, instead, you should perform intensive cardio in short interfiled spells rather than a long duration cardio workout. Find the best workout for you as it is essential you enjoy what you are doing.

High-intensity interval cardio is the most effective way to lose belly fat. After every few minutes of your workout make sure you change the pace. For instance, the first segment may exert you greatly whilst the second segment makes you slow down. This type of cardio done for 2—25 minutes will give you the same results as a 45min basic cardio work out. Try the following rhythm for as long as you like:

- 2-3 minutes medium-paced run

- 1-2 minutes high paced run

- 2-3 minutes fast walk

- 1 minute sprinting 

- 2-3 minutes medium-paced run

- 2-3 minutes high paced run

- 2-3 minutes walk


Here is a brief on some of the best cardio exercises which will lose belly fat:

Running:

Running is great because it works the entire body; from head to toe. It is strenuous and can be done outside or indoors on a treadmill. 

Cycling: 

This can also be done outdoors or indoors on a stationary bike. 

Swimming:

Swimming is a great cardio and strength workout. It builds muscle tissue and many people find it one of the most enjoyable exercises to do.

Hiking and Walking:

These are another great way to burn belly fat.

Yoga and Pilates:

These exercises focus on strengthening your core muscles whilst improving balance, stability, flexibility, and of course losing body fat. 

Hopefully, you now have a better understanding of some of the different exercises and routines you can follow to lose weight around your stomach area. If you try out these exercises, you should notice a difference within a few weeks or so, and definitely a considerable difference over months. Remember to stick at it; patience is a must.


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Thursday, 3 September 2020

Protecting Your Health: Steps You Can Take Today

The pandemic has shone a spotlight on health and wellbeing, and many of us are emerging from lockdown with a desire to prioritise health. If you’re looking for simple steps you can take today to protect your wellbeing and promote health and happiness, here are some top tips. 


Checks and tests

Many of us are guilty of burying our heads in the sand when we don’t feel well or ignoring messages or letters that contain details of tests or routine checks that are available to us. If you tend to chuck mail on a pile of unopened letters, or it’s been a long time since you visited a doctor or a dentist, it’s crucial to understand the importance of keeping up to date with health checks. Ideally, you should see your dentist every 6-12 months and have your eyes and your hearing tested on a regular basis. If you’re invited to attend a screening or a general health check, make an appointment as soon as possible. Cancer screening tests, blood pressure and BMI checks and sessions designed to provide information about cardiovascular illnesses and diabetes save lives.


 

Image via https://pixabay.com/photos/stethoscope-doctor-medical-1584223/


Insurance

Taking out health insurance won’t prevent you from getting ill, but it will provide you with peace of mind and a wider range of options if you need medical treatment. As well as investing in health insurance, it’s also wise to explore life insurance and critical illness cover, especially if you have dependents. Getting life insurance with poor health can be more difficult, and premiums are likely to be higher, but it is possible to find providers that offer cover for those with underlying health conditions. Before you take out any kind of policy, think about what you want from your insurance, compare prices and make sure you read the details. It’s best to prioritise value for money over cost, as some plans are much more comprehensive than others. 


Picture from https://www.pexels.com/photo/white-oval-medication-pill-beside-blister-pack-47327/


Preventative measures

It is not always possible to prevent every illness, infection or disease, but there are steps you can take to boost physical and mental health and reduce the risk of preventable conditions. Your lifestyle choices have a significant influence on the risk of developing type 2 diabetes, heart disease and some types of cancer, for example. Eating well, leading an active lifestyle, drinking in moderation and avoiding smoking can reduce the risk of these illnesses dramatically. If you need help with cutting down on drinking, or you’d like to quit smoking, there is support available. You can arrange to see your doctor, visit a local pharmacy or get in touch with local community groups. If you don’t hit the recommended activity target of 150 minutes of exercise per week, start building your fitness gradually by walking more and getting involved in sports, activities and workouts. You can train at home via online workouts, interactive personal training sessions or fitness DVDs, embrace the great outdoors and try hiking, kayaking, climbing or mountain biking, or join a sports club, team or local gym. 


Image credit: https://www.pexels.com/photo/man-and-woman-jogging-4024914/


Many of us are keen to start putting our health first. If you’re on a mission to protect yourself and reap the rewards of a healthier lifestyle, take these steps today.


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Wednesday, 2 September 2020

Why You Should Exercise with a Partner

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Exercise should be part of our everyday lives, but it isn’t always easy to find the time – or the motivation – to get fit. However, exercising with a partner can help you to stay focused and achieve your goals. If you want to increase the frequency of your training sessions or boost their intensity, take a look at why exercising with a partner could help:

You will feel more confident

If you feel self-conscious at the gym or you’re nervous about attending a new class alone, having a workout buddy will make this a thing of the past. When you have someone to work out with, you will feel more confident, whether you’re at the gym, taking part in group fitness or simply getting out and about.

You will be accountable

When someone else is relying on you, you will be less likely to skip a workout or finish early. If you find that you regularly miss sessions or skip going to the gym, working out with a partner can help to change your mindset. The extra accountability will motivate you to keep your workout schedule and you’ll feel better for staying on track.

You can work out more safely

Although many exercises can be performed alone, there are instances in which you’ll need a partner to assist you. If you are lifting free weights, for example, having a ‘spotter’ will ensure you’re able to train safely. Even having someone present to evaluate your form and offer feedback can be a great way to improve your workouts.

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You’ll motivate each other

No matter how committed you are to achieving your health and fitness goals, it can be hard to stay motivated all the time. Having a workout buddy means there’s always someone to offer a word of encouragement or to pick you up on off days, not to mention the fact you won’t want to let them down. Whether you’re doing Jason Statham's body workouts, heading out for a hike or hitting the gym, you can never be too motivated. With a fitness buddy by your side, you’ll have a constant source of encouragement.

You’ll make exercise fun

If you find going to the gym boring or you’re tired of listening to the same playlist when you’re jogging, it’s time to inject some fun into your exercise routines. Working out with a partner means you can enjoy the social aspect of getting fit. By making exercise more fun, you’ll enjoy it far more and be more likely to stick to your goals. When you can talk, laugh and have fun while working out, you’ll never want to miss a training session again.

Start Exercising Now

Providing you choose the right intensity and don’t push yourself too hard, you should be able to begin exercising right away. So, why wait? Message your mates, call your friends and find out who wants to be your next training buddy. With any luck, you’ll encourage your social circle to get active and even have enough participants to start your own fitness group!

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Improving The Odds: Making It More Likely That You’ll Conceive

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(Image Source)


It’s no secret that having a baby can be harder for some than others. While you may have friends that have had children without even trying, this process can often be a lot trickier than you would expect. Even if you’ve had children in the past, conceiving a child isn’t always possible without the right time, dedication, and methods to help the process along. To help you out with this, this post will be exploring some of the best ways to improve your odds of having children, all without having to go through expensive treatments that don’t guarantee success.


Timing & Scheduling


While the idea of scheduling sex might be a little boring to some, making sure that you’re doing this regularly enough is a big part of having children. Some people will do this more than once each day when they are trying for children. Alongside making sure that you’re having sex regularly, it can also be smart to think about menstrual cycles. Women are most fertile at different times of the month, and this usually revolves around their periods. This gives you a great tool to make sure that you’re trying for a child when you have the best chances of having one.


Health & Fitness


Like many of your bodily functions, having a child is something that will be easiest when you are in your prime. You need to make sure that you are fit and healthy if you’re going to increase your chances of success with a child, and this can be harder than a lot of people expect. For example, you’re going to have to make sure that your diet is on point if you’re going to improve your fertility. There are loads of sites and guides around the web that can teach you how to make sure that you are at your most fertile all the time.


Treatments


Unfortunately, while most people have the ability to have children, there are still plenty out there that will struggle to do this naturally. An IVF procedure is usually non-invasive, quick to perform, and increases your chances of having children by a huge margin. You will still have the chance to carry the baby to term as you would in a natural pregnancy, but you will be guaranteed conception, and this is much more than you will get in your own bed. There are other treatments available on the market that can improve your fertility, making it well worth doing some research if you’re considering this sort of approach.


With all of this in mind, you should be feeling ready to start approaching your chances of having a child. This can be a difficult process, with a lot of parents struggling along the way. In reality, though, taking the right steps towards having your child will make it much easier to get through this in a time that makes you happy.


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Wednesday, 26 August 2020

Common Causes of Stress and How to Deal with Them

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Stress is something that most of us are going to feel at some point in our lives. In can be a regular occurrence for some, for others it can be every now and then, for others it might not happen very much at all.

The thing about stress is that in small doses it can be easily managed and you can get through it with minimal impact. However, when the stress doesn’t get better, or we don’t find a way to manage it properly, then this can have an impact on our health and wellbeing.

One way that you can try and learn to manage stress better is by learning what actually may cause it in the first place. By identifying the common causes of stress, you can start to learn how you can manage it and limit its impact.

Money (or lack of)

Money is a huge contributing factor to feelings of stress and more often than not it is because we feel that we don’t have enough of it. We can’t magic up money that we simply don’t have, which means that in order to try and combat these feelings of stress, we need to find a way to manage our money better. This could be things such as budgeting or perhaps learning how best to approach any debt - something that Mark Muso can help with - that we may have and manage it. If things really are a struggle then we can also learn ways to bring more money in to the household, such as with additional work or selling the things that we simply don’t use anymore.

Trying to do too much

Many of us get stressed out because we are trying to do too much and we take on too many things at once. This could be at work, or in our personal lives. A reason for this is the fact that we don’t like to let people down and by saying no, we might be doing exactly that. However, you need to think about it this way, if you keep saying yes to people then you are going to run out of time and then you will be left letting people down even more then if you just said no in the first place to them.

Arguments and conflicts

Relationships can be strained at times, this applies not only at home but also at work too. If this is the case for you then there is a good chance that this is going to leave you feeling somewhat stressed out. Arguments and disagreements cannot always be avoided and sometimes there are points that need to be raised within them that are valid, however, you need to try and ensure that you both come to a conclusion with the way that you feel. That way there won’t be any unresolved feelings that could have an impact on your both.

Stress can be a bit of an inconvenience for some and completely life-altering for others. Whatever you do, learn to recognise what causes you to feel stressed and learn how you can try and beat those feelings whenever they arise.

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Wednesday, 19 August 2020

4 Types of Pain That You Should Never Ignore

Pain is often described as a personal thing because everyone has a different threshold of what they’d consider painful. Some people tend to have a much higher tolerance, meaning they’re less likely to be stopped by pain in their body. Others are much more sensitive to pain and it could affect their daily lifestyle.

Most people respond to pain by either ignoring it and hoping it goes away, or taking some kind of painkiller to help ease it. While this works for most signs of pain, it’s actually not a good idea to get used to this because our bodies can develop a dependency on it. Some types of pain just shouldn’t be ignored, especially if it’s intense or persists for a few days.


Source: https://unsplash.com/photos/mSXMHkgRs8s (CC0)


Abdominal pain


Abdominal pain has many different causes. It could just be excess gas in the stomach or it could be something more severe such as appendicitis. Some causes of abdominal pain are even life-threatening and may require immediate surgery. Sharp pain is usually a sign that there’s a serious problem, so if it’s debilitating and prevents you from going about your daily life you should immediately contact a medical professional.


Foot pain

Foot pain tends to be ignored because we have to use our feet to move around. If we stopped at the first sign of pain, it’d mean we can’t get up and walk around anywhere. Unfortunately, you should never ignore foot pain because it could get much worse in the future. It could affect your walking capability and might even lead to long-term issues if you’re not careful. We suggest you look at foot pain causes to try and identify what your foot pain might be. If the symptoms are consistent with some conditions, we highly recommend you speak to a doctor especially if the pain is getting too much to bear.


Headaches

Headaches can often be seen as a nuisance that we deal with in order to carry on with our lives. Unfortunately, it could also be a life-threatening condition if it’s a sharp pain that lasts for a long time. Don’t just immediately reach for the painkillers if the headaches happen time after time. It could be the sign of an infection or even a weakened blood vessel.

Back pain

Back pain can be a sign that your posture is poor and needs to be corrected. However, if the pain radiates to your lower back between your ribs and hip, it could indicate that you have a kidney infection. If you’re also experiencing pain when urinating then you’ll want to get checked up by a doctor. Back pain can have numerous causes and it’s vital that you don’t ignore it.

We suggest that you seek immediate medical attention if you experience any severe pain that lasts for several days or even hours. If you experience pains in these areas of your body, then we highly recommend you at least speak to your doctor to get checked.


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