Wellness Tips For Winter

We are rapidly hurtling towards the winter months. Before we know it, the temperatures will have plummeted, the nights will have drawn in and we will be eagerly awaiting the return of the spring.

Winter is the season that takes it out of us the most, and this year, with the ongoing coronavirus pandemic taking centre stage, it is possibly going to be even more challenging than usual. It is cold and dark, we are all more susceptible to illnesses and viruses - COVID-19 notwithstanding and it can be much harder to get out and about. Because of this, loneliness and isolation become more common and those who suffer from chronic pain or illness see symptoms worsen.

November and December are often ok - we have Christmas and the new year celebrations to look forward to, and the really bad weather hasn’t quite kicked in by then. However, January and February can seem long and depressing. Life is supposed to be normal but the lighter nights and warmer weather seem so far away still.

Fear not though, although we can’t do anything about the weather, we can take action to make it seem a little more bearable. Here, we look at some simple self-care and wellness tips to help you get through the long winter months.

Have a bedtime routine

If you are going to do just one of the things on this list, do this one. Without sleep, your body does not get the chance to rest and recover, and nor does your mind. Try to aim for around eight hours of sleep a night. Stick to a regular routine, going to bed at the same time every night, regardless of whether you have to get up or not in the morning and get up at the same time, even on weekends. Avoid using a screen for at least an hour before you head up bed - the blue light cell phone and devices emit can prevent sleep. Ensuring your room is a comfortable temperature and as dark as possible can also help to encourage restful sleep. Some people find that white noise in the background can be very soothing.

Plan a wellness activity

This can be as simple or as grand as you like. It could be something as easy as setting up a spa at home - a long, hot bubble bath, all of your favourite skin care products, face masks and so on. It may be a real spa-day, with massages and facials to get your skin and body prepared for the winter. It could be booking into a NAD Treatment Center to really turn yourself around both physically and mentally.

Eat well

When we think of winter food, we think of rich, hearty meals that are warming and comforting. Sadly, these are often not particularly great for us - they can be stodgy and laden with carbs. This can make us feel good for a short time, but in the long-term make us feel lethargic. Try to incorporate plenty of fresh fruit and vegetables into your diet as you need plenty of vitamins to keep yourself well at this time. Homemade vegetable soups, berries in oatmeal and stews and casseroles packed with seasonal veg are all great ways to get those vitamins in you. Enjoy the hot chocolates and the pumpkin spice lattes, but make sure you are drinking plenty of water to keep hydrated, too.

Socialise

In winter, it can be all too tempting to stay in wrapped in a duvet and watch Netflix rather than get dressed and go out with your friends. It will be even more difficult this year with the restrictions that the pandemic has put upon us, but hibernating can lead to isolation and loneliness, and this is not good for your mental health. Make an effort to meet up with friends with a walk or a coffee date if you can, or if you can’t get out, join with quizzes and throw virtual parties on apps such as Zoom.

Exercise

Almost no one wants to drag themselves out for a run in the middle of winter - that is reserved for the most hardcore of fitness fanatics, but taking regular exercise will make you feel so much better. It doesn’t have to be an intense workout in the gym or a long run - Zumba in your lounge, an online dance class with your friends or a swim at your local pool can all be ways of getting in some physical activity.

How to Take Stock of Your Mental Wellbeing

Many people are facing pressures from different angles every day. These include financial uncertainty, family constraints, and health issues. There are many factors that can affect your mental wellbeing and it’s important to step back from time to time and assess the situation. If you take stock of your mental health you can look for areas for improvement. Perhaps there are ways you can make the situation better. Here are some steps you can take to feel more positive and get more out of life. 

Mindfulness

The art of mindfulness is about focusing on the present moment and the world around you. Meditation is a big part of it, as it helps to develop your sense of awareness and change your perspective. Take more time to think about things and make careful decisions. You’ll find with time you’ll start to feel more positive about life and be better in the way you approach challenges. You can try following guidelines on how to practice mindful meditation online. 

Stay active

Physical activity is proven to be beneficial to your mental wellbeing. It’s a good idea to set yourself fitness goals however small. If you want to live a healthier lifestyle, you can try monitoring your posture, breathing, and general habits with obvus.me. This way you can pay close attention to your physical health, and find the causes of any issues whether it’s lack of exercise, pain from work, or diet. Find a new sport or activity that you enjoy and it will help boost your self-confidence and improve your mood.

Work on your relationships

Your personal relationships will have a big impact on your mental wellbeing. Try to make an effort to connect with people and spend time with your friends and family, even virtually. Provide emotional support to others and they will in turn do the same for you. If you focus on trying to improve your personal relationships it will be very beneficial for your mental wellbeing.

Learn something new

Studies have shown that learning and working help improve your mental health. It helps you develop a sense of purpose and refrain from getting stuck in a rut. Learning something new whether it’s work-related, studying a course, or simply a different fun hobby can improve your mood and give you something to focus on. It’s important to find something you enjoy and have a genuine interest in, however. That way you can really benefit from it. 

Acts of kindness

If you’re taking stock of your mental wellbeing, you might want to consider how your behavior affects others. If you make an effort for other people it will create positive feelings and a sense of self-worth. It’s proven that random acts of kindness help you to gain perspective. You can start small with a simple act of gratitude, or even consider volunteer work. Making a difference in the community is very rewarding and you can connect with people as well. Giving to others is very beneficial to your mental wellbeing.

Halloween Night and the Terrors of 2020

It’s late October. The autumnal breeze carries the annual promise of a candy-filled end to the month. Halloween once again beckons, the allure of trick-or-treating and partying settling into the bones of our homes. This is not the year to go out though. COVID-19 has ravaged global health security, and the pandemic continues on within America. The struggle against the disease has been ongoing, with numbers struggling to stabilize.

Halloween is centered around seeing, meeting, and greeting people; thus, it is not a holiday to celebrate during a time where we are dependent on isolation. Going out on Halloween not only endangers you but those around you as well, and it is likely that we will see a spike in cases should people decide to not stay at home with their loved ones.

By not social distancing on Halloween, you also endanger all the voters partaking in Election Day. This year, the date falls three days after Halloween. Should many people contract COVID-19 and head to the polls, there will likely be a new boom of infections and deaths. Right now, on the cusp of a vital political moment, we need to ensure the health of the country so that the polls are not harmed. With so much at stake, it is important to make sure that we do our part as citizens and make sure that all feel safe enough to go out and vote.

Photo Credits: The Daily Meal & News10

Report: Nicolette Schneiderman

Dealing With Pain That Comes From Your Work

It can be hard to live a normal life when you are in pain all the time. Many people live with extremely painful conditions, struggling to get through work, and finding it hard to have a good social life. Of course, though, when something like this is being caused by your job, there are often ways that it can be overcome. To help you out with this, this post will be exploring some of the pain that can be caused by normal work, giving you an idea of how to fight back.

Back Pain

Back pain is one of the most common forms of recurring pain. A lot of people end up in very bad shape because of conditions like this, finding it hard to sit at their desks for long days with their back in agony. Seeing a chiropractor can be a good way to overcome an issue like this, making it possible to work towards easing your pain. Alongside this, though, your employer should also be willing to provide you with the tools to ease your back pain at work.

Headaches

Headaches can be impossible to work with, making it hard to concentrate and making most people feel like they want to go home. There are loads of things that can cause headaches, from dehydration to exposure to fluorescent lights, and many of them can occur at work. You’ll need to find the source of your headaches in order to combat them, and this means that you will probably need to spend some time researching this type of condition.

Wrist & Arm Pain

Using a computer all day can lead to some interesting health problems. The most common of these occur in the arms and wrists, with many people experiencing long-term pain when they use a keyboard all day. Wrist rests, ergonomic keyboards, and desks with adjustable heights can work to combat pain like this, ensuring that you are able to keep working without worrying about causing permanent damage. If you find your wrists hurting, it can be worth using a brace until you can see a doctor.

Joint Pain

Finally, as the last type of pain to consider, it’s time to think about joint pain. Knees, elbows, and hips can all cause a lot of pain, but most people aren’t aware of how they should combat issues like this. Jobs that involve repetitive stress on these parts of the body should be handled very carefully. Braces should be worn while doing heavy work, and you should spend some time learning about your body’s mechanics to avoid putting stress in these sensitive areas.

Pain can be incredibly hard to live with. A lot of people experience long-term pain thanks to their work, but it doesn’t have to be this way. Your employer is obligated to look after your health, and this means that you need only talk to them to start working towards solutions to the pain you’re experiencing at work.

Improving Your Relationship After a Tough Year

All relationships have their ups and downs. Often, when something significant has happened, or when we’re stressed out and tired, we take things out on our partners, and tensions start to creep into our relationships. Sometimes, nothing has happened. We’re just not quite on the same page. 

It’s fair to say that 2020 has been hard on many couples. You might have spent a lot more time than usual living in each other’s pockets if your area has been in a lockdown. You might have been worried about your family’s health and well-being, your children, or family members outside of your household. As a partnership or individually, you may have been worried about job security and money. It’s been a year of uncertainty, and it’s no surprise that many relationships are on the rocks. 

If things aren’t great at home, first, know that you certainly aren’t alone. Marriages, relationships, and even friendships have been pushed to their limits by this pandemic. Then, look at some ways that you can get things back to normal.

Get Some Help

While it would be lovely to get back to normal on our own, it’s not always possible. If you and your partner aren’t connecting or have a specific problem and need help from sex therapists, you should consider couples counseling, which can be very useful. 

Spend Some Quality Time Together

This year, you might have spent more time with your partner than ever before. But, was it quality time? Or, was it time spent taking care of the kids, cleaning the house, stressing about your jobs, or worrying about the world? We’ve been with the people that live in our household all of the time, without actually giving them our attention. 

Plan a date night, or go for a walk on your own together. Spend quality time together away from the distractions of real life. 

Commit to Self-Care

You can’t be happy with your partner if you aren’t happy with yourself. This has been a stressful time for your relationship, but it’s been hard on you as an individual too. Treat yourself, take some time out for yourself, and commit to self-care. 

Make a Plan

Making plans with our partners is exciting. It’s nice to have something to look forward to and to get excited about. This year it’s felt like we can’t make plans because we don’t know if they’ll be canceled. Making even a very loose plan, with no firm commitments can help things to feel more natural. 

Get into the Habit of Appreciating Each Other

Over time we start to take the people that we love the most for granted. It’s normal, but it can begin to affect. Start making an effort to be appreciative. Say thank you, do small things for each other, and pay each other compliments. 

When we’re young, we often assume that when we meet “the one,” it will be easy. Unfortunately, this isn’t always the case. Relationships always take work, but even more so after a trying time such as this.

Could Past Trauma Be Causing Your Mental Health Issues?

Unpacking your mental health issues and identifying the cause is a very important step in your recovery. Unfortunately, a lot of the time, that’s not very easy to do. There isn’t always a specific reason why people develop mental health problems and our brains are very complex, so it’s tough to point to one single thing.

However, a lot of people develop mental health issues because they have experienced trauma of some kind. You may not necessarily make the connection between the two and often, trauma related mental health issues go undiagnosed for this very reason. That’s why it’s important that you understand the link between the two. So, what is the connection between trauma and mental health issues?

What Happens When You Experience Trauma?

When you go through a traumatic event, your body has a physical reaction. You may notice an increase in your heart rate, sweating, and nausea. This is your body’s flight or fight response and it’s perfectly normal for this to happen. In many cases, you will recover after the event and things will be fine. However, a lot of people experience feelings of denial or guilt and when those feelings don’t go away, they can turn into more serious mental health issues. 

Post traumatic stress disorder is very common in people that have been through something difficult. You may experience flashbacks or nightmares about the event and it’s common to feel incredibly anxious, even years after the initial trauma. Many people also experience depression, which is often linked to feelings of guilt or helplessness that do not go away after a traumatic event. 

Dealing With Trauma 

If your mental health issues are caused by a traumatic event in the past, it’s important that you are able to deal with that trauma if you are going to improve your mental health and overall wellbeing. Maintaining a healthy lifestyle and avoiding bad habits that harm the brain is important, but you will also need treatments to directly deal with the trauma. 

Talking therapies are one of the best ways to deal with the aftermath of a traumatic event. It’s very cathartic to talk to somebody about what happened and it will help you to understand how that traumatic event is impacting your mental health. A professional therapist will also teach you ways of dealing with those difficult emotions so you are able to overcome them. 

In recent years, there has been a lot of research into new ways to manage trauma. Some people have been treated using psychoactive substances, like LSD or MDMA, and although these treatments are in their early stages, the results look promising. You can find out more information about these treatments from the Psychedelic Spotlight website. It is believed that talking therapies are more effective when patients are under the influence of very small doses of these psychoactive substances and it helps them to get to the root of the issue. 

If you are struggling with your mental health and you believe that you may be affected by past traumas, it’s important that you don’t suffer in silence. There are treatments out there, so reach out to those around you and get help.

Snack Time Charcuterie for Kids

Hello charcuterie lovers!

September is in full swing, and I am happy to share that our charcuterie of the month is here! It’s back to school time for many, so I figured I’d make a board for snack time. Because, honestly who doesn’t love snacks?

Let’s get into it!

The Breakdown:

Image and board by Kaitlin Gallagher0

Our stars of the show this go around include the Uncrustables, pretzels/carrots with hummus, and our Oreos. It was an absolute must to have Uncrustables featured in this board because these sandwiches are a kid’s go-to. The hummus and sides were the perfect healthy option for kid’s to have a good balance. Yes, it’s all about balance even on charcuterie boards! I included the Oreos as part of our “main stager’s” because it’s right where the eye goes when glancing at the board. I love the symmetry these little cookies offered, so I had to give some props where it was due.

Our fruits include apples, grapes, blueberries, raspberries, and strawberries. I went a little overboard with the fruits because no kid likes to eat their veggies, at least I don’t. 

Oh, and we have fruit snacks…duh!

Our crunchy sides include Cheez-It’s, chocolate bunnies, granola bites, Goldfish, and letter cookies. The ultimate snack board had to show off the most popular munchies, right?

I didn’t follow the standard 3 rule because this board was way too fun to listen to rules. So, when you make yours have fun with it too! See you in October! 

Report: Kaitlin Gallagher

Images: Kaitlin Gallagher

Fall Back into Your Space

Misplacing keys in your home is arguably one of the most frustrating things to experience.  What would make it worst is losing your keys…on a Monday.  This was my reality about two weeks ago when I could not find my keys in my bedroom.  After about 5 minutes of spinning in circles and checking underneath the same pile of work documents, the rage set in.  I went into a violent fit of cleaning and cleansing my room.  The funny thing is, I found my keys within 15 minutes of shuffling things around and clearing space.  However, I knew from the moment I decided to grab a trash bag, this wasn’t about the keys. 

I felt betrayed and I wanted revenge.  Since working from home, I allowed my work-life and traumas of society spill over into my sacred space.  I needed my space and peace back.  By the end of the cleaning storm, I ended up removing an entire wardrobe and its contents from the room.  There were clothes I hadn’t seen or worn for almost a year.  I even realized that the position of the furniture contributed to my discomfort.  

While being limited in space for the foreseeable future, it is important that we nurture our personal spaces to evolve with us.  After that moment where I broke, I realized how cleaning becomes a spiritual process in adulthood.  I now understand the necessity of waking early on a Saturday blasting Anita Baker to get the house in order. This month, I wanted to provide you with some tips to help you do the same in your own space.

Reorganizing

Organization can be the one thing that makes or breaks a space.  As we welcome the Fall season, now is a perfect time to reorganize your space to be comforting for you during the coming winter months. 

- As you’re buying new clothes, donate the old ones to a local consignment retailer or charity  

- Check all your jackets, coats, boats, and accessories to see what needs to be cleaned or adjusted

- Organize up, not out.  The goal is to increase your space, not box you in more 

- Dust/Clean out ventilation

- Buy new pillows

- Clean out the kitchen drawers

- Clean your oven. It’s not clean unless half your body is hanging out the door, and your left should reaches the back right burner. Don’t debate it. It’s science.

Lighting

How many times have you changed light bulbs since being home? I can honestly say that before I used this time to reorganize, I had not. Fall means shorter days and less natural lighting, so this season, the lights in your home will be seeing significantly more use than they have in the past.  To begin this project, start with high traffic areas in your home. Communal areas, bathrooms, and bedroom lighting should all be exchanged for more efficient bulbs. As we transition into the holiday season, your kitchen is going to be getting a lot more use.  Switch out the bulbs and don’t forget about the refrigerator, freezer, and overhead lights about the stove. 

While you’re choosing your lights, keep in mind that the lighting indoors is artificial. There’s evidence that this change in natural light exposure can affect your mood. A way to combat this is to vary the type of lighting in your home spaces to mimic natural light.  Use this time to experiment with different light temperatures, dimmers, lamps, string lights, and lanterns.

Image by Jason Leung

Scents

My favorite part about fall cleaning and organizing is finally being able to enjoy the best scents of the year.  No, I am not referring to pumpkin spice, but rather some amazing scents that will make you never allow that outside your kitchen again.  Here is a brief list of some of my favorite Fall scents you can enjoy in your home too this season.

Fresh

• Oak Moss

• Lavender

• Honey

• Geranium

Fruit

• Orange

• Fig

• Plum

Musk

• Ylang Ylang

• Golden Frankincense

• Tobacco

• Fir

• Leather

As time goes on and the seasons change, occasionally examining your space can help reduce your stress and anxiety.  If you find yourself becoming frustrated with your space, don’t be afraid to get angry.  Use the energy to reorganize and fall back into your space this month.

What Does It Take To Manage Chronic Pain?

In the past, the pain was something that people just dealt with by resting, possibly taking some medication and just letting time heal your wounds. Unfortunately, resting like this could make the pain worse since you’re not rehabilitating back into your regular lifestyle. For instance, back pain has to be treated by using your back and getting your muscles used to the movements again. If you rest too much, your back muscles will stiffen and weaken along with your bones. In addition, sleeping for long periods at home in isolation would hurt your mental health as well. You might feel lonely, useless or unproductive which causes stress and anxiety.

In other words, sitting at home and resting isn’t a good way to manage chronic pain, despite what many people have said. The longer you rest and wait to do something about your pain, the harder it’ll be to fit back into a regular lifestyle in the future. So what can you do about chronic pain? What does it take to truly manage a condition that causes long-term pain? In this article, we’ll be covering some important points that will help you manage chronic pain.

The four golden rules of managing chronic pain

There are four distinct rules that you must follow if you want to manage chronic pain.

1. Continue your regular lifestyle as best as you can instead of limiting yourself.

2. Get plenty of exercises to keep your muscles in action.

3. Visit physical therapy to help rehabilitate you and examine your muscle condition.

4. Take painkillers only when needed to help lessen some of the pain.

Next, we’ll break down each of these rules.

1. Continue as normal

It’s important to try and continue your life without letting the pain get to you. This can be incredibly hard and it can often feel depressing when you’re sitting at work in pain. However, trying to continue your regular life will keep you distracted and help you return to a sense of normalcy. Of course, you should always speak to your boss and let them know about your chronic pain so they can help you cope with difficult parts of your job. If you’re still recovering, it may help to ease yourself back into work with shorter days if possible.

2. Exercise

Exercising is a great way to keep your muscles and joints working. Resting too much can lead your muscles and joints to stiffen because you’re not using them. However, too much exercise can also cause more damage, making it difficult for your body to recover. As such, it’s best to start with some light exercise that doesn’t strain you. Some good options include walking, using an exercise bike or doing yoga. Start slow and make sure you don’t overexert yourself. You should feel yourself slowly building up your muscles again and getting used to the motions. As you start to recover and feel more confident, you can pick up the pace and increase the intensity of your workouts.

Exercise needs to become a regular part of your lifestyle if you want to recover quickly. Make sure you try to get in a bit of exercise whenever possible and try to be active every day instead of choosing days where you’re less likely to feel pain. It may also help to work out or exercise with friends and family members so they can help encourage you.

3. Physical therapy

Next, make absolutely sure that you attend physical therapy to help you get used to using your muscles and joints again. This is something that your doctor should recommend to you, but you may want to question them about it if they don’t bring it up first. You could also consider seeking help from a chiropractor as an alternate way to deal with pain in your body. Again, you could speak to your doctor and ask for a recommendation. They should be more than happy to point you in the right direction and put you on the road to recovery.

4. Painkillers

Painkillers can be incredibly helpful at keeping the pain away. However, strong painkillers can be addictive, especially if they’ve been prescribed by doctors. The last thing you want is to build up a dependence on painkillers, such as taking them at regular intervals throughout the day. Building a dependency can be incredibly dangerous and is akin to developing a drug addiction. Only take painkillers when absolutely necessary and consult your doctor if you feel that you might be developing an addition to them.

5 Ways to Take Care of Your Physical and Mental Health Throughout the Years

Life is uncertain and you never know what’s around the corner. But that doesn’t mean that you can’t look after your physical and mental health throughout the years. 

Practicing self-love is essential if you want to live a healthy life. But working out the ways that you can care for your physical and mental health might feel a little daunting. To help guide you, here are 5 suggestions of ways you can do this:

Seek Additional Help When You Need it 

Although it’s easy to put others ahead of yourself sometimes, it’s important not to neglect yourself. If you notice a problem, whether it be with your physical or mental health, it’s vital that you speak to a health professional as soon as possible. There’s no shame in asking for help if you require it – and in the long term, you’ll be far better off by doing this. 

This is important over the years, no matter what your age. From talking to a doctor to looking into assisted living benefits when you’re older, whatever outside help you need, research into what options are out there. 

Keep Up an Exercise Regime 

This might sound obvious, but it’s surprising how many people don’t prioritize this. By keeping up an exercise regime, you’ll ensure that your mind and body stays strong and healthy. Giving you a break from the stresses and strains that every day brings, you’ll wake up in the mornings feeling refreshed and ready to start your day. 

Focus on Keeping a Balanced Diet 

By focusing on keeping a balanced diet, your mind and body will thank you in the long run. Physically, this ensures that you’re feeling energized and that you’re at lower risk of developing health problems – from diabetes to high blood pressure. Mentally, it will guarantee that you feel motivated and determined to take on any task that comes your way. 

Prioritize Sleep

Sleep plays a huge part in your physical and mental health. Therefore it’s something that should not be ignored. When you don’t get enough sleep, your body and mind will start to shut down. So make sure that each night you’re going to bed at a reasonable time and waking up at least 8 hours later. 

If you suffer from insomnia, there are natural supplements you can take to help you fall (and stay!) asleep. Melatonin, a hormone that your body naturally produces to make you drowsy, can be boosted by taking it in supplement form. If anxiety is preventing you from getting regular sleep, check out CBD store products to treat your insomnia.

Socialize, Socialize, Socialize 

At the moment, socializing in person is still not really the norm. But that doesn’t mean that you can’t talk to your loved ones virtually – through Zoom or a similar software. By doing this, it will ensure that your mental health is kept in check. No matter how long you talk to them for or what about, having a catch up will make you feel a lot better in yourself. 

So, there you go. Those are 5 simple methods you can use to help take care of both your physical and mental health. Of course, what you decide to do is up to you. But whatever proactive steps you take towards a healthier you, the more wonderful your life will be.

Diet Tips for Boosting your Immunity

Boosting your immunity is crucial during these times, especially in light of the pandemic. You want to have the best immune system you can possibly have, and the only way you'll be able to do that is by getting some health advice. We have some health tips for building your immune system.

1. Colorful fruits and vegetables: Fruits and vegetables are the go-to for building your immune system. They contain all the essential vitamins that will give a boost to your immune system and help keep diseases at bay.

2. Carrots, spinach and sweet potatoes: These foods contain good compounds that help in cell proliferation, or rapid growth of new cells in the body. This is a key component of the immune system's health and thus these foods are important.

3. Vitamin C-rich foods: Vitamin C is very beneficial in the quest to keep the immune system functional and healthy. Citrus fruits such as oranges and lemons can help with inflammation and prevent infections from occurring in the body.

4. Omega-3 fatty acids: These good fats are found in nuts and seeds such as flax or chia seeds. They help build a good and healthy immune system, according to research.

5. Probiotics and fermented food: These foods are loaded with good bacteria which help in maintaining a healthy gut. The gut is where 70% of our immune system is housed, which is why probiotics such as yogurt or kombucha can be a wonderful addition to the diet.

6. Limit added sugars: Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity. Obesity may likewise increase your risk of getting sick.

7. Stay hydrated: Hydration doesn’t directly protect you from germs and viruses, but preventing dehydration is important to your overall health. Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness.

Report: Alycia Williams

To Be Black and Well

Glow

One of the biggest investments that a black person can make for themselves, is a consistent and healthy skincare routine. And to top it off, there are plenty of black owned organic skincare brands for you to choose from. For starters, just make sure that you have a cleanser, toner and moisturizer.

Mental Wellness

Another healthy habit that I’ve gotten into is daily meditation. Day and night. The first thing that I do when I wake up is focus my attention and energy before I even start my day. Resist the temptation to reach for your phone as a first activity in the morning!

Eat Well

This could go without saying but eating healthy is another investment that is guaranteed to pay off in the short and long term. It helps with your skin, digestion, mood and even energy levels! Even though we’re in quarantined due to COVID-19, don’t eat too much junk food. You’ll thank yourself later.

Exercise

The single most important act of self-care that I’ve implemented into my routine is exercising. Even if you don’t necessarily have a fitness goal, make sure that you’re going for a run, doing a few sit-ups, or whatever you have to do in order to make sure that you’re your healthiest self. After all, if you aren’t well yourself, you won’t be of much service to others.

All Photo Credits: Buttah Skincare Website

Report: Julian Randall

Loss During a Quarantine

As quarantine progresses, it dawns on us that our lives won’t be normal and it makes us miss the times where we can be outside. The times in which we could hug our family and friends without the thought of being the cause of them contracting this virus that can be deadly. The mental toll this takes is significant.

As someone who was dealing with a great loss right before the lockdown and then another one during the lockdown, it severely plays a strain on your mental health. Being locked in your home alone while trying to heal is hard. Not many can handle the silence around you. Finding ways to distract you is harder because now you have no choice but to sit with yourself and deal with the pain. It can put you in a damaging space and you can lose yourself. Just remember it's okay to seek help.

Some tips I can give those who are struggling like I am is to call a friend or a family member. Pick up a new habit or use this time to invest and put your all into a passion you have been neglecting. Most of all, reach out to a therapist. Having someone to talk to helps and being able to release that pain and have a healthy way to express yourself is always the best option.

So many of us are dealing with loss during this time of quarantine, so check on your friends and family. If you are going through the emotion of losing someone it’s okay to get help and talk to someone and just know you are not alone.

Photo Credit:

Loss picture: jfcsmpls.org

Therapist picture - Verywellmind.com

Report: Maya Howard

Why Chronic Injuries Don't Have To Remain Chronic

For most people, acute injuries will crop up at some point in their lives. You may have tweaked a muscle while out jogging or you might simply have slept in an odd position straining your neck. With any luck, these injuries rectify themselves in a matter of days, if not hours. However, some less fortunate individuals will encounter more chronic injuries that go beyond the niggle or the ache. Chronic back pain or shoulder issues can be hugely detrimental to a person’s quality of life. If you suffer from a pain that never goes away, it can be the only thing you focus on, leaving you feeling depressed and low. But, it doesn’t have to remain this way. You don’t have to live with your chronic injury and can manage the pain more effectively by following this guide.

See A Professional

Your first port of call should be your doctor. A medical professional should carry out a full assessment of your ailment and hopefully give you a diagnosis. You could be suffering from tendon damage, a broken ligament or a slipped disc. When a diagnosis isn’t forthcoming, it can feel like you are being fobbed off. 

Being told that your pain can be managed with over the counter painkillers is soul destroying as you do nothing but take pills to mask the pain. Instead, you need to seek the advice of a professional who can help you get to the root of your injury and pain. Head to a chiropractor who will manipulate your joints, focusing on your back in an effort to address your pain. You will leave the chiropractor’s office feeling more empowered to manage your pain rather than just mask it.

Yoga

While painkillers may have a place in helping you to lead a normal life, you need to address more natural remedies for your chronic niggle. Yoga is no longer simply for dreadlocked individuals who chant alongside burning incense sticks. Yoga is even being prescribed by doctors to help individuals with pain. By learning a range of postures, you can help your body to maintain flexibility and strengthen your core. Alongside breathing exercises, you can channel your energies into more positive thoughts, preventing you from succumbing to injury-induced depression and low mood.

Eat Well

If you have a few too many pounds on your frame, this will inevitably put excess pressure on joints and muscles. You need to try and shift the pound to help manage your chronic pain. Don’t go for a faddy diet, juice detox or cabbage soup meal plan. Instead, tweak your current eating to replace sugary candy with fruit and nuts. Swap the deep fried takeaways with leaner meats, oily fish and whole grains. You should still eat when you are hungry, but choose healthier options than fat-laden temptations. Your calorie intake will naturally decrease helping you lose weight and feel happier and more positive

Chronic injuries can be detrimental to your life. Follow this guide and manage your pain more effectively, helping you to maintain a positive and happy existence.

Six Bad Habits that Harm our Brains.

During the history of humanity, with improved living conditions and increased access to education, IQ levels around the world have gradually increased. But over the past decade, our collective intelligence has not only slowed down but has also shown a downward trend. Why is this happening, when we are close to any sources of knowledge like never before? It's all about the features of the modern lifestyle that harm our brain.

1. Multitasking

The habit of doing several things at the same time not only does not increase productivity but, on the contrary, reduces it, scattering attention and overloading the brain.

2. Fast food

Scientists have proven that the diet with a high content of saturated fats, simple sugars, salt, red meat, and processed foods leads to a deterioration in short-term memory and subtle cognitive impairment.

3. Passive lifestyle

The problem is that a long stay in one position reduces the flow of blood to the brain, and therefore reduces the flow of nutrients and oxygen, which are necessary for its effective work.

4. Overabundance of information

Trying to keep up with the endless stream of information that rains down on us from all sides, we stop delving into it and read-only superficial facts. Even if you don’t feel it, an overabundance of diverse content is stress for the brain.

5. Online chat

Experts are certain: the more time we spend on social networks, the higher our level of anxiety. In some cases, dependence on Internet communication impairs our ability to recognize non-verbal emotional signals and to show empathy.

6. Lack of sleep

Deterioration in sleep quality, and especially a reduction in its deep phase, during which information moves from short-term to long-term memory, can increase the risk of Alzheimer's disease.

Report: Olha Dzharyha

Abstinence in Wellness: Quarantine Edition

This time in quarantine has caused a great deal of stress for a lot of us, from being able to stay employed, getting settled into a new routine, and being able to properly social distance from others.

For single people, it can take a toll on the mind not being able to be around friends or potential lovers. Some who may have enjoyed themselves a more promiscuous lifestyle while being single, have had a sudden change in sex and dating.

Being that a person’s mental health is most at high risk now than ever it can be easy to slip into depression or grow anxiety from being taken out of a daily routine of socializing including intimacy. During the quarantine, some of us have been forced into a state of abstinence. Not allowing any physical sexual activity with others for health concerns may cause some to keep their sexual relationships virtual. Others who have been in this situation may have grown tired of casual sex.

Not everyone enjoys casual sex on a longterm basis as some prefer to be in a relationship. It can make someone take a step back and reevaluate their single life. When focusing on wellness and improving mental health, many typically decided to eat better, start fitness, and get more sleep. However, abstinence and spiritual well being can also be an effective change.

Abstinence contributes to mental health and wellness during a pandemic in the same way consistent casual sex can. The difference is knowing when to hit the reset button and move forward into taking a different approach.

The benefit of abstinence during this pandemic is being able to open yourself up to being vulnerable mentally with yourself and trying to make the necessary changes based on what your end goal is. While there is nothing wrong with casual sex, its also important to not get stuck in the habit when trying to date someone seriously. When we talk about making a change a lot of times its just talk until we make a big change to alter our outcomes and how it betters us. Being able to make changes that improve your mental health is part of living in wellness.

Report: Josephine Coiscou

The Bare Minimum is No Longer Accepted

After the honeymoon phase, a partner’s true colors will start to show in a relationship. They will stop trying to hide their flaws as you grow deeper feelings for one another as time progresses. The challenge is being able to remain objective while having your feelings attached in certain situations.

In the beginning, it can seem easy to let a lot of little things slide because you feel so happy and in love; but when does that change? This is what’s meant by falling in love with potential. There’s a difference between having a typical relationship quarrel and having negative energy constantly thrown at you.

A toxic relationship is one that has you constantly feeling drained, sad, mad, worried, or uneasy about things your partner says or does. This continues if there’s no healthy balance of trust, communication, respect, empathy, or support.

There are ways over time to be able to tell which one you have. Take notice of how your partner acts around you and in certain situations, then take notice of how they react to your reaction. A lot of times they will find a way to justify they’re actions or responses over how it affects you emotionally. To understand your partner’s true character pay attention to their instant reaction. Do they want to help you out of a difficult situation by pointing you in the direction of a helpful website like Huddle Men's Health, or do they ignore you or tell you you’re overreacting, for example?

Each time you express any emotional pain you feel it can seem simple enough to accept an apology; however, its important to remember that an apology loses its meaning if there’s no changed behavior. If you find yourself constantly trying to be heard and get ignored, its time for a change.

Many common feelings that occur include asking for certain boundaries that are never met, broken promises to try and do better, and constantly hearing about someone else. You begin to question whether or not you’re serving a purpose or if you’re just a place holder until another option comes along. Once you begin having these thoughts, if they are continually ignored they start to take a toll on your mental health and physical well being.

It is important to remember that no amount of love you have for your partner should be more than what you have for yourself. Don’t trade off the potential of lasting love for how you feel. You are worth all the love, respect, and balance you are looking for.

You are not needy for wanting basic standards of compassion. As human beings, we have a natural desire for love and affection as well as support and respect. Consistency is required for the basic stability of love and support.

Photo Credit:

Report: Josephine Coiscou

Maintaining Mental Wellbeing When Running A Business

It can be deeply enjoyable and satisfying to run your own company, but it’s by no means relaxing. With all that weight on your shoulders, it’s normal to feel stress from time to time. And indeed, a little bit of stress is no bad thing. It can push you to work harder and better. But there’s an upper limit to how much stress you should feel; if it’s beginning to have a negative impact on your overall well being, then you’ll want to make some changes. In this blog, we’re going to take a look at some key tips for staying mentally sound when you’re running a business.

Life Balance

There’s always the temptation to work longer than you really should when you’re the boss. After all, you’re desperate for your business to succeed, and it’s easy to think that the more you work, the more success you have. This is true, but only up to a point. In order to work at your best, then it’s important that you have the right work/life balance. That means stopping working and taking the time to relax and have fun. This will help to keep you mentally healthy, and also allow you to avoid burnout.

Minimize the Stress

You might love what your company does, but that only accounts for a percentage of your responsibilities. You may have to spend more time than you’d like taking care of the paperwork and other admin duties. If you find this difficult, then it won’t be long before you’re feeling stressed. Instead of wrestling with these complex tasks, look at making them more straightforward. There are plenty of tools that can help you. To stay on top of your receipts, you use a service such as filecenterdms.com. Payroll, legal matters, and marketing can be outsourced to other companies, too. It’s all about reducing the amount of time you spend on stressful tasks and spending more time on the tasks that you actually enjoy.

Working With Others

You may have started your business as a one-person operation, but it doesn’t have to stay that way on a long-term basis. At some point, you might find that it’s beneficial to work with others. You can do this by hiring employees or by outsourcing certain tasks, like the ones we mentioned above. As well as freeing up your time, working with others can also help reduce any lonely feelings you experience when you’re running your company -- it’ll feel like you’re part of a team, of which you’re in charge.

Look After Yourself

Finally, be sure to look after yourself. You might start your business with a relaxed attitude, but over time, you could find that you’re feeling more stressed than ever before. You can get around this issue by taking steps to push your mental wellbeing in the right direction. This will involve doing things like eating well, exercising, spending time in the outdoors, and keeping up with your hobbies and friends; things that help us to feel good, basically.

What Does 'Good Health' Actually Mean?

What is one man’s pleasure is another man’s poison, or so the saying goes. This is true when it comes to being healthy. Being in good health can mean a variety of different things to different people. For some people, being healthy means having a waist of less than thirty four inches. For others, it’s having the ability to run five kilometers in less than thirty minutes. In a medical sense it might be having a blood pressure reading of 120 over 80 and having a cholesterol score of below five. While these facts and figures can be a minefield for the layperson, we need to remember that we are all individuals. The concept of good health may have the same benchmarks, but the route we all take to become healthy will be unique to every one of us. Take a look at what good health means and explore what you can do to achieve it.

Food

We all need a different amount of calories to get us through the day. If you have a high metabolism, work an active job, have a muscley physique and are constantly on your feet, the chances are that you will need more calories than the individual with a desk job and very little stress in their life. This is why it can be challenging to subscribe to a one size fits all sort of fad diet. These diets may work for some people, but they won’t work for the majority. Instead, you need to investigate the benefits of integrative nutrition when considering your diet.

These specialist nutritionists will look at you as a unique human being and take into account all facets of your life to construct a diet plan that isn’t daddy, but that morphs with your lifestyle to create the ultimate nutritionally balanced way of eating for you. This will help you to maintain a healthy relationship with food, stay full for longer, and to feel happy and more confident.

Activity

While some people are content in the gym three times a week, others couldn’t think of anything worse in an effort to get healthy. To maintain good health, you need to be active - this doesn’t have to be a set exercise regime or routine gym attendance. If you adore the gym, lifting weights, heading to a HIIT class and embarking on half an hour on the cross trainer, then stick to this way of getting a sweat on. However, some people need to think outside the box when it comes to getting their cardio.

If you are an outdoorsy type of person, you need to think about cycling as a new pastime, go for long walks and hikes if you live in a rural area, and enjoy venturing to new places to explore. If you have a job that means that you are sedentary for eight hours a day, you must consider how you can get active in your free time. While you might not fancy training for a marathon, think about yoga as your active pastime of choice. Here, you will strengthen your core through a range of postures that will increase your flexibility and leave you with a sense of wellness. Coupled with breathing exercises, you can destress and become less anxious as you embark on an exercise that benefits both your physical and mental well being.

Good health can be achieved by all, but everyone needs to recognize their uniqueness when making the journey to get there.

A Post-Lockdown Personal Tuneup Guide

After a global pandemic and sweeping political upheaval you can be forgiven for feeling a little worn out from this year already. However, while lockdown was a vital measure for many understandable reasons, it’s important to note that you needn’t have to feel that sense of weariness and fatigue for longer than necessary. Now that lockdown is starting to slow, and things are beginning to return to however we’re supposed to define normal right now, it can be helpful to develop your own post-lockdown treatment plan.

But how does this work, and what might it look like? It can be very worth asking these questions, because otherwise we may stumble in the dark trying to feel like our past selves but struggling from the effort.

So, where do we begin? Well, let us start off by first suggesting that you are enough, and that you’re merely restoring your beauty through the following guides, not adding to it. Furthermore, doing what feels good and having fun with this process should be mandatory. If you feel put-out by this process, something is wrong! With that being said, let’s consider the following advice:

Great Dental Work

Great dental work can be a great starting point, as deep cleaning teeth can help you enjoy a whiter smile, feel more confident, and also uncover other dental issues you may wish to have worked on. Great dental work also allows us to start feeling more confident in our style, as when issues with our teeth cause us pain or a lack of confidence, it can be hard to feel your usual radiant self.

Stretching & Yoga

Stretching and yoga can not only help remove some of your physical cobwebs that grow in lockdown, but you’ll remove some of your mental fatigue, too. It’s a meditative act to engage in either one of these practices regularly, and if you can do that you’re much more likely to feel confident, and peaceful in a given day. This will also help you feel a little less culture shock returning back to normality, as you’ll have given your body the practiced warm up it needs every day to function well. As far as that’s concerned, you’ll be on the right track.

Massages & Spa Experiences

A good massage and spa experience can help you remove all of your stress from your shoulders, take a little time for you, and for some people, enjoy some peace and quiet at long last! This is not an overly indulgent treat to invest in, we’d say you deserve it after many months in lockdown. Relaxing and spending time with a friend in these surroundings, or simply going solo, can help you take stock of your life, reflect a little, feel more comfortable in your physical body, and generally feel renewed and refreshed. You could do much worse than this.

With this advice, we hope you can go through the best post-lockdown tuneup guide.