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Superfoods For Vision

11/6/2019

The term ‘super food’ is a type of food that contains a high amount of nutrients. There is a long list of super foods though many people think of healthy foods and ingredients like spinach and chia seeds first.

In addition to the general category of super foods, there are some that help with specific things, like weight loss and heart health. There is also a category of super foods that can help boost your vision. These super foods contain antioxidants, vitamin C, carotenoids, and omega-3 fatty acids, all of which are essential for good eye health.

Here are 10 of the best super foods for healthy vision.

1. Carrots

This is probably one of the most common foods for vision, and what many people think
about when they consider eating healthier to improve their eye health. The reason is
because carrots contain a very high volume of beta-carotene, which is an excellent
source of vitamin A. With enough vitamin A in your system, you are able to protect the
cells in your eyes, improve the health of your cornea, and might even prevent night
blindness. They also contain other nutrients like potassium.

2. Spinach

You should also make a habit of adding more greens to your diet. Spinach is another
excellent source of vitamin A, which is going to protect your eyes from vision problems
later on. There is also lutein and zeaxanthin, more nutrients that are good for eye
health. This also goes for other greens, like kale and collard greens.

3. Chia Seeds

Chia seeds are often found on most super foods lists, and that is because of the
important nutrients they contain. Chia seeds are high in antioxidants and can help get
rid of free radicals in your body. This will help to strengthen the cells in your eyes,
including protecting the lens and retina. There are also some fatty acids in chia seeds,
which is great for your eye health and your entire body.

4. Dark Chocolate

Yes, you can still have chocolate. When you are craving something sweet, go for dark
chocolate. They contain some powerful antioxidants that help increase the blood flow in
the retina, particularly with flavonoids. Plus, how doesn’t love to eat chocolate? Just
make sure you pay attention to the amount you eat and don’t over-indulge too much.

5. Salmon

As you know, omega-3 fatty acids are important for your vision and eye health. Salmon
is one of the best sources of fatty acids and are easy to add to your different meals. You
can have salmon as a main course, in a salad, or even in a special type of soup. With
more omega-3 fatty acids, you are able to improve your vision and possibly
prevent blindness.

6. Blueberries

In terms of fruit, blueberries are among the top super foods to eat when you have vision
problems. With blueberries, you have a powerful antioxidant, but also a super food with
anti-inflammatory properties. This can help strengthen your eyes, improve the flow of
blood to the backs of your eyes, and help with age-related eye conditions.

7. Avocados

Next up is avocados, which are a favorite of many people, so it isn’t difficult to
add them to your regular diet. Avocados are not only a super food, but an important
healthy fat. It can help improve your vision and help to protect damage to your eyes that
might occur as you get older. There are important nutrients in avocados, including
vitamin C, E, and B6.

8. Strawberries

Another fruit that is also a super food for better vision is strawberries. These have
vitamin C, a powerful antioxidant that promotes better eye health. Not only does it help
with vision issues and macular degeneration, but the nutrients are good for overall
health at the same time. Add strawberries to your cereal, make a fruit smoothie, or just
eat them as a snack.

9. Peppers

Bell peppers are great to have in your diet if you are trying to improve your vision. Many
types of peppers contain vitamin A and vitamin C, both of which have antioxidants for
eye health and better eyesight. They also have other nutrients, such as beta-carotene
and vitamin B6. All types of peppers are good for you.

10. Walnuts

Finally, you can add walnuts to your salad or eat them as a snack, and improve your
vision at the same time. These are considered a super food thanks to the omega-3 fatty
acids, antioxidants, vitamin E, and zinc contained in walnuts. Other nuts that are also
good for vision are pecans and almonds.

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Sleep And Chronic Illness

10/30/2019

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We’ve all suffered through days of headache, fatigue and irritability after a bad night’s sleep for whatever reason. Sure, you can make up for it with a power nap or by sleeping it off the following night. But when insufficient sleep becomes the norm and you’re not getting enough quality sleep each night, then problems start developing.

Physical, emotional and mental long-term, chronic illnesses start to take hold because of your unhealthy sleeping patterns. One of the most surprising diseases linked to insufficient sleep is obesity. Research has shown that those who habitually sleep 6 hours or less have, on average, a higher BMI (body mass index) than those who get sufficient sleep. It’s also connected with lack of exercise – because you’re too tired to move - and overeating.

The science behind this is that during sleep, our bodies secrete a number of hormones associated with appetite control, metabolism and glucose conversion. When our bodies don’t get enough sleep, an imbalance of these hormones - and others - occurs.

Two hormones crucial for suppressing and stimulating appetite, leptin and ghrelin respectively, are released either not enough or too much which may be the reason behind those cravings for sweet, sugary snacks to satisfy the need for a quick energy boost.

But the reality is, these types of snacks only give you a boost for several minutes, then quickly crash your blood sugar levels and you’re left even more deflated and fatigued than before.

Another example of a hormone directly affected by insufficient sleep is insulin which is the hormone responsible for the way glucose is transformed into energy. When insulin levels are not controlled as they should be, our bodies process glucose more slowly.

Cortisol (the stress hormone) is also another hormone that is released in excess when you suffer from poor sleep. This results in mood swings and anxiety. High levels of stress also result in elevated blood pressure and cholesterol levels, as well as an increased risk of inflammation.

This directly affects your immune system, leaving you susceptible to all kinds of illnesses, from the typical cold or flu to microbial infections to chronic diseases, such as cardiovascular diseases and strokes.

Moreover, mental disorders are brought on by poor sleep. Depression, anxiety, cognitive decline, such as memory loss and dementia, are all symptoms of insufficient sleep. Studies have shown that those who get less than 6 hours of sleep reported less sociability and confidence, and increased levels of anger, hopelessness and despair. It’s also been reported to have a negative effect on judgment and alertness.

While most of these symptoms can be eliminated once sleep patterns are returned to normal, the problem comes in with the fact that most people suffering from poor sleep fail to acknowledge they are lacking sleep, which then goes unnoticed and untreated for longer.

The good news is you can turn things around for the better even if you’ve suffered from poor sleep for years. Make a point of creating a peaceful, sleep-inducing environment at least half an hour before going to bed and make it a nightly habit.

Soon enough, you’ll start going to bed when you’re tired and you’ll be able to wake up fresh and relaxed without the need of an incessant alarm clock going off for an hour before you’re finally able to get up. While it may take you several weeks, it’ll be worth it once you start feeling the positive effects a good night’s sleep can have on your health and mood.

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5 Relaxation Techniques To Reduce Stress

10/23/2019

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Stress has become so ingrained in our society that it seems almost everyone is trying to cope with it. At times it seems as if everything is going so fast and schedules are packed too tightly. Add this to the every day stresses of kids, aging parent, financial issues and the stress seems to keep building.

The good news is that there are quite a few strategies available to help you cope with stress and its inevitable effects. Here you will learn about a few so that you can learn to keep stress at bay and live a healthier and happier life.

No matter what strategy you try, it's important for your health and well-being to try and reduce the stress in your life. Any of these can help you, but go with those that fit in with your lifestyle and work well for you.

Meditate

By now, you've probably heard of meditation and it's benefits for stress reduction. With that said, there are several different types of meditation and you can choose which one suits you best.

Visualization meditation is a method of meditation where you focus on imagery to get to a relaxed state of mind. For example, you might start by imagining a place that is comforting and serene, such as a beach, or a sunset. Alternatively, you could imagine a warm, comforting light that envelops your entire body. As you breathe in, the goodness and peace comes into your body. Any stress or negativity should be gotten rid of on your exhalation. Keep doing this for a few minutes, relaxing your body continually and you will certainly decrease your stress level.

Breathe Deeply

While it may seem too simplistic, just breathing deeply can help rid your body of excess stress. The next time you catch yourself in a challenging situation where you feel stress or anxiety, take at least 5 slow deep breaths. The extra oxygen will help you to clear your mind and your entire body will be able to relax a bit. Breathe deeply for a minute or two if you are feeling really stressed out.

Be Present

It's all too easy to focus on the past or even on future events, but staying with the present moment will help you with your stress levels. If you can focus on the present moment, you will be more able to respond to what is happening and to dispel some of the worry that comes with thinking about things that have passed or haven't yet materialized. Being present is calming, even if you are in a stressful situation.

Reach Out

Humans seek out connection with others and need social interaction. If you are feeling a bit anxious, you can call a friend or family member who is supportive and comforting. It's always good to build up your social network, as people with a good supportive network have an easier time coping with stress in general.

Listen To Music

Music has universal appeal and can absolutely help to calm you down and relax.The next time you are feeling agitated or anxious, put on some soothing music and just close your eyes for a few minutes. Allow the music to take you away from what is bothering you at the moment. Even a few minutes each day can go a long way to helping you feel better.

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Health Benefits of Sea Vegetables

10/16/2019

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Most of us who are concerned about staying healthy already eat familiar vegetables grown on the land such as carrots, broccoli, green beans, Brussels sprouts, spinach, kale, cauliflower and too many others to list here. You may, however, want to consider adding the best the sea has to offer to your diet to complement the best the land has to offer.

Sea vegetables can offer a mineral-rich alternative or addition to your existing diet. It's definitely a selling point that these vegetables are a staple of diets in Asian countries, such as Japan, where the population enjoys much lower rates of cancer and heart disease when compared to the United States and many other Western nations.

Many of the sea vegetables that you should add to your diet are types of seaweed or algae. If the only time you encounter food like this is when you go out to a sushi bar, then you should find ways to more regularly integrate them into your meals. The following is a list of some of the sea vegetables you'll want to consider adding to your diet and pretty compelling reasons to do so.

1. Arame

This particular sea vegetable is a type of brown algae and is primarily known for its use in Japanese cooking. It's typically sold in a dried state and is available year-round. It has a fairly mild flavor, which makes it easy to add it to a wide variety of recipes and dishes. Arame makes a good side dish with meat or fish and can be added to soups or salads. One reason you'd want to add it to your diet is Arame's semi-sweet flavor and another is its health benefits.

Arame is rich in iron, magnesium, calcium, iodine and vitamin A. Its nutritional content makes it an excellent food for improving your hair, skin and nails. That said, the most often touted benefit of this particular sea veggie is its use as a natural detox. Body detox regimens are all the rage among those who are very health conscious given the buildup of toxins that can occur from the typical Western diet. Being rich in Chlorophyll helps this incredibly healthy sea vegetable flush dangerous toxins from your body.

2. Dulse

Dulse, also known as palmaria palmata, is a red algae that grows along the northern coasts of the Pacific and Atlantic oceans. It's known for containing all the trace elements that we need to survive as well as being an excellent source of protein for vegetarians or vegans. When incorporating it into your diet, it can be used as a flavor enhancer as well as a stand-alone snack food. You may even want to put a few strips of it on your favorite sandwich to boost the nutritional content.

Its rich vitamin and mineral makeup results in Dulse providing an extremely potent nutritional boost to your diet in general. This may take the form of specific benefits such as improved cardiovascular and digestive health. The polyphenols in Dulse have also been shown to have anti-tumor and, therefore, anti-cancer properties. It has also shown some signs of helping with blood sugar control and weight loss.

3. Wakame

This edible seaweed has a mild sweet flavor, which makes it a culinary favorite for use in many dishes including soups and salads. Sea farmers in both Japan and Korea have been growing wakame for centuries for use in their diet. It's also harvested in Australia and New Zealand.

As a brown algae, Wakame is rich in a substance called fucoxanthin. This ingredient has been shown to be so successful at burning fatty tissue that an internet search of fucoxanthin reveals a number of weight loss supplements that have it as a primary ingredient. Beyond weight control, Wakame is a good source of the minerals magnesium, iodine, calcium and iron as well as vitamins A, B2, C, D and K. It's been used in Oriental medicine for improving skin and hair and for blood purification and menstrual regularity. This tasty gift from the oceans is a favorite for adding to miso soup and tofu salad or as a side dish.

4. Nori

This is one of the few sea vegetables that many people in the Western Hemisphere may already be familiar with. If you've ever bought sushi at a Japanese restaurant, chances are it came wrapped in nori. Being used as a wrap for sushi and other foods is its primary culinary use, and many find it to be delicious when it's toasted.

Nori is a red algae form of edible seaweed. It's loaded with B vitamins with a generous amount of B12 in particular. Additionally, Nori contains unsaturated fatty acids as well as plenty of proteins, vitamins, minerals and trace minerals. It can be eaten as a stand-alone snack and used to wrap more than just sushi. It's certainly a healthier alternative to the white breads that are so commonly used in the west to put around other food.

5. Kelp

This is a brown algae that grows in shallow ocean waters. It's known for being nutritionally dense and is packed with vitamins and minerals. Kelp grows in what are referred to as "underwater forests." There are about 30 different genus of this species of brown algae, and they have an impressive growth rate. They stretch from the sea floor and can reach up over 200 feet in their quest to reach the sunlight at the surface.

Kombu is a popular type of kelp that is a common part of the diet throughout East Asia. Especially popular in Japanese dishes, it can be sold dried or pickled in vinegar and is a major ingredient in soup stocks as well as making a healthy snack to have with green tea.

More generally, kelp have an impressive amount of vitamins, minerals, amino acids and dietary fiber.
Its iodine content is excellent for protecting your thyroid health. Its general nutritional profile not only makes kelp a superb sea vegetable for overall health but, it excels at helping your body maintain pH balance, improve oxygenation through increasing red blood cell production and improve bone mineral density. Kelp also contains fucoidan, which helps kill cancer cells while leaving healthy cells alone.

As a member of the kelp family, kombu is becoming more popular as a flavor enhancer in many dishes. Another big benefit is that it contains enzymes that help break down the sugars in beans to make them more digestible, so they don't produce gas.

6. Agar

Also known as agar-agar, this natural jelly-like substance obtained from algae has a sweet flavor, which makes it a wonderful sugar substitute for use in a myriad of delicious dessert recipes. It's also an ideal gelatin substitute for vegetarians. If you are ever prone to constipation, you may be glad to hear that it also has mild laxative properties.

Agar is a good source of iron and calcium and is very high in fiber. Perhaps the best thing about it, however, from a health standpoint is what it does not contain. It has no sugar or fat and practically no carbohydrates. This makes it a wonderful ingredient for a variety of dessert dishes that will definitely make them healthier when it's substituted in place of gelatin.

7. Spirulina

As with the nori that wraps your sushi at a Japanese restaurant, spirulina is a sea vegetable that many health-conscious people in the Western World have already heard of. It's a type of blue-green algae that has been on health food store shelves, typically in the form of green shake powders, for quite some time.

You may have also seen some growing in the wild as it's frequently that green mass floating on the surface of ponds that you might dismiss as pond scum. One thing that can't be dismissed is how nutritionally packed this blue-green algae is, which has resulted in it being considered a superfood in many nutritional circles.

Its nutrient-dense makeup starts with the fact that it's 70 percent protein by weight. This is combined with a high concentration of vitamins and minerals.

Most commonly available as a supplement in stores, the best way to add spirulina to your diet may be to simply make a spirulina powder supplement the basis of a green smoothie to give yourself an energy boost in the morning. Smoothies have become a healthy way to start the day for growing numbers of health-conscious people. Having spirulina at the core of yours will fill you with a sea vegetable that's known for regulating blood pressure, managing cholesterol, fighting allergies, boosting immunity, improving memory and even helping fight cancer.

Benefits of Adding Sea Vegetables to Your Diet

The sea vegetables mentioned above share two things in common. They add important nutrients to your diet that are beneficial for improving your health while also not adding much fat, sugar or other elements seen as contributing to an unhealthy diet. These sea vegetables are undoubtedly a big part of the reason that many Asian cultures that incorporate them into their diet enjoy much lower rates of serious health problems such as cancer, heart disease and diabetes.

The next step is to figure out ways to add them to your diet naturally, so eating these foods just becomes second nature to you. Spirulina is fairly simple in that it can be taken in pill or powder form. Arame is a mild tasting form of kelp that can be an excellent way of introducing sea vegetables into your diet by something as simple as adding it to your salad dressing.

If you're going to have miso soup or something similar anyway, don't forget to add some kombu to it to give it a nutritional boost. If you're looking for a way to make a tasty and nutritious addition to a sandwich, there is even a strain of dulse that some say tastes like bacon.

There are numerous references online that can help you to seamlessly integrate sea vegetables into your existing diet. After a while, you won't even notice that it's taking any added effort or thought to add them to your meals, and you'll be helping prolong your healthy years and improving your quality of life by leaps and bounds.

If you've been working on improving your mind and body by mixing good foods from the land into your diet, it may be time for you to discover what vegetables from the sea can do for you beyond just the occasional trip to your local Japanese restaurant.

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How & Why to Go on a "Digital Detox"

10/9/2019

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Way back in 1971, a company in the US named American Telephone & Telegraph thought they could improve phone service by dividing cities into cells, or zones of service. The company we know as AT&T had no way of knowing they were laying the groundwork for today's smartphones. Theodore Paraskevakos was likewise responsible decades ago for creating a technology that is used every day... texting.

Paraskevakos was the creator of caller ID, a feature you use to identify who is calling you, so you can decide whether or not to answer your phone. His brainchild converted numerical data into electronic pulses which could travel via telephone lines. When those pulses hit the phone on the receiving end of a call, they were converted into numbers and letters on a digital display. This creation was born in 1968, debuted in 1971, and is used so prevalently today that its most common modern application, texting, has resulted in medical conditions that serial texters often develop.

Do You Get Text Neck or Blackberry Thumb?

"Text neck" is a term doctors are using to describe the neck pain that is caused by the classic texting posture. Many smartphone users stare down at their phones while texting so frequently that they begin to experience upper back, neck and shoulder fatigue and pain. The condition is concerning, especially for children practically born with a phone in their hands. Some doctors believe irreversible, permanent damage to the spine is possible, leading to a lifetime of pain and limited mobility.

"Text claw" describes persistent pain that owes itself to the fact that text fanatics keep their wrist in a fixed position for a long period of time. "Blackberry thumb" refers to dull pain in the thumb that is the product of tapping a physical keyboard like the ones made famous by the once popular Blackberry cell phone. Pain and weariness in the eyes, back, shoulders, elbows, wrists and fingers can all trace their way back to chronic cell phone usage in many cases.

The above health problems drive home the desperate need for a periodic unplugging from technology.

Exactly What Is a Digital Detox?

Just as physical detoxing helps remove toxins, poisons and harmful chemicals from your body, digital detoxing removes the negative effects of technology overexposure. The health problems created by a digital overdose which were mentioned above are just the tip of the proverbial iceberg where mental and physical health issues related to technology are concerned.

A digital detox means dramatically reducing or totally eliminating your exposure to technology, digital devices and consumer electronics for a significant period of time. This can be a few hours each day, one day each week, every weekend or an entire week.

Studies show that unplugging from technology boosts your brainpower, improves feelings of happiness and peacefulness, and creates more free time for yourself. It improves both mental and physical health, and since a recent study shows that 65% of Americans suffer from digital eyestrain, a techno-detox can improve your vision. Another reason for freeing yourself of digital dependence is the positive impact this practice has on how efficient and productive you are.

Can Unplugging Make You More Productive?

Multiple bodies of research show that frequent and regular exposure to digital technology encourages multitasking. Multitasking was a popular catchphrase in the 1990s which we now know is a killer of productivity and efficiency. Distraction goes up when you are trying to do many things at once, and the results of all of your activities are watered down. You can become more focused and productive with a regular dose of digital detoxing.

Constant Digital Distractions Kill Your Creativity and Bash Your Brainpower

Did you know that unplugging can actually help you retain more information? While it is true that the Internet and the constant information streams you receive every day can reveal new information, this relentless exposure to digital data trains your brain to remember only in the short-term. You become used to a constant and endless barrage of new information, so you end up with a brain that cannot retain information over time. Your brainpower bottoms out, focusing on nothing more than what is going on right now.

Technology also offers a digital death of creativity. There is a reason that authors, musicians, painters and creators of life-changing inventions often have their best ideas in the shower, or when they wake up first thing in the morning. Sleeping and showering offer moments of digital detoxing, where your brain is free to pursue creative efforts.

The Social Benefits of a Digital Detox

The possibility that Facebook, Twitter and other electronic, virtual hangouts might not be the best places to socialize may sound like heresy. In one study, an incredible 82 out of every 100 people said they believe the use of cell phones while socializing is ruining the art of conversation. How do you feel when someone you are talking to answers their smart phone while you are in the middle of a sentence?

Watching reality television gives you an unreal expectation of people. Second Life and SimCity are virtual worlds where people can create any reality they can dream up. Some users get so bogged down in these fake worlds that they have lost the ability to socialize with real human beings. Video game players can become so addicted to their gaming that they actually die in front of their monitors. Reports of video gamers dying from heart attacks because of constant digital input and overconsumption of energy drinks and soft drinks for 3 or 4 days at a time has become commonplace.

Even if your gaming addiction doesn't kill you, it is ruining your social skills. If hanging out on Facebook rather than speaking to people face-to-face becomes your premier method of socializing, it is time for a digital detox. Unplugging regularly leads to a better life/work balance, improves your communication skills, helps you become more people-oriented, and makes you a better social animal.

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How To Regain A Sense Of Belonging Through Kindness

10/2/2019

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It’s common to want to feel a sense of belonging. When we belong, we are accepted as a member of the group. A sense of belonging is a normal human need just as our need for food and shelter is. When you feel like you belong, you feel your life has value and you cope with your emotions better.
Sometimes though, we lose our sense of belonging.

Regaining a Sense of Belonging

One way to help regain a sense of belonging is through kindness. Kindness releases the feel-good hormone. It makes you feel happier and improves your mood. Here are some ways to regain your sense of belonging.

Contribute to the lives of others by offering to listen and be a sounding board for them. This not only brings joy but will give you a feeling of connection.
Have compassion for others who are different from you. Spend time helping others who are less fortunate, have different likes or needs than you.
Let go of judgments that build walls. Instead focus on people by connecting with them. No one is perfect. We all have struggles.
Be kind with your words and way of thinking. Use words that offer strength, compassion, acceptance and caring.
Begin building healthy relationships with others using kindness. Healthy relationships are important to our sense of well-being.
Turn towards your partner for support during tough times.
Give and receive compliments with kindness.
Be compassionate of others who are suffering.
Begin doing things that bring you joy. Volunteer at an animal shelter. Give your time at a soup kitchen.
Be kind to yourself instead of always putting yourself down. Take a compliment for what it truly is - a gift of caring and kindness.
Join groups or clubs that are interesting to you. Participate in discussions, be interested and act kindly to those who are members.

We all want to feel like we belong. Kindness to yourself and others is one of the easiest ways to begin gaining your sense of belonging back.

Why Kindness Is So Important

"Constant kindness can accomplish as much as the sun making ice melt. Kindness causes misunderstandings, mistrust and hostility to evaporate." Albert Schweitzer

Kindness seems to be missing in today’s society. People are more connected to their devices than to what is happening around them. They are self-absorbed. Kindness is oftentimes the last thing they think about.
Without kindness our world would be filled with strife, discontent and anger. We’d see relationships fall apart or never start, countries disintegrate into constant war and our world completely changed.

Why Kindness

As children and even as adults, we look for kindness from our family and friends. We give and receive kindness every day in some form.
Kindness moves us. We remember past kindnesses done to and by us. Kindness nourishes, heals, strengthens and uplifts us.
Many studies have shown that kindness is not only a good moral value but it is good for you. It benefits your brain, your body and your emotions in many ways. It is a foundation for a meaningful life.
Here are 6 reasons why kindness is so important.

Kindness makes us happier. When we perform random acts of kindness, we activate areas of pleasure, social connection and trust in our brains.
It creates a positive loop in our mind. Kindness makes you happier and happiness makes you kinder. When you are happy, you are more likely to feel giving and kind towards others.
Kindness can create social connections and bonding. As humans, we’re programmed to be a part of a group. Being a part of a group, a social connection of some type, enhances our physical performance and boosts mental clarity. Being kind allows us to be a part of a group.
Kindness helps with the healing process. When healthcare is delivered with kindness it can hasten the healing process, thereby shortening hospital stays. Kinder care leads to a range of outcomes including reduced pain, lowered blood pressure and less anxiety for the patient and caregivers.
Kindness can decrease or help prevent diseases. Kindness lowers our stress and anxiety levels and decreases pain because of the endorphins and feel-good hormones released at the time of the act.
Positive emotions from kindness boosts your vagus nerve which regulates blood sugar. This helps the body prevent diabetes, strokes and heart disease.

Altruism has been shown to stimulate the reward area of our brain. Studies suggest that we get high on being kind. No matter how inconsequential an act of kindness might be, it is good for you. Without kindness life would be lonely, filled with anger and desolation, disease and stress.
But when kindness is both given and received with no expectations in return, our lives are calmer, happier and we build meaningful connections to others.

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5 Ways To Add More Balance To Your Life

9/18/2019

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We need balance in order to live a happy and healthy life; everything in this world comes down to finding the proper balance. Things just work better and go more smoothly when you’ve found your balance.

Achieving said balance isn’t always the easiest thing, but here are five ways to introduce more balance into your life and get things going in the right direction.

1) Prioritize
Prioritizing and scheduling can be a great practice to start introducing more of a sense of balance to your life. We all have busy lives and long to-do lists; the only way we’ll ever get everything done and find balance in our lives is by prioritizing what needs to be done when and scheduling our days.

The tricky part to this is deciding just what is important; in some cases, your work may take priority, but in others family or friends may take priority over your work on your to-do list. Only you can decide what’s important and what should be prioritized in your schedule when.

2) Set Goals
Setting both long-term and short-term goals can prove to be incredibly helpful in achieving a balance in your life. It helps you keep your sights on what you want and what’s important, avoiding too much distraction and straying from your path. The short-term goals help you to track your progress as you work to achieve your long-term goals, and help you stay on point.

3) Be specific in your schedule and review it
If, in order to achieve more balance, your goals were to, say, spend more time watching cooking shows, you’re more likely to complete it by saying “watch The Barefoot Contessa and Iron Chef every Tuesday and Thursday evening at 5,” then if you say “watch cooking shows at least twice a week.” Don’t set yourself up for failure.

Once you’ve completed your schedule and are sure that you’re specific in the goals you want to achieve and the steps necessary to get there, you should review your schedule. This is an incredibly important step allowing you to reflect on your goals and priorities to ensure everything is as you need it.

4) Find an accountabilibuddy
An accountabilibuddy is someone that holds you accountable for the goals you’ve made, the priorities you’ve set, and the things you’ve said you’ve wanted to do and accomplish. It’s easier to find balance and stick to your goals and schedule when you have someone to be accountable to that’s is also accountable to you.

Your relationship with your accountabilibuddy should be interactive and mutual. If you’re not pulling your weight or your carrying more than your load, you could be hurting yourself more than you’re helping.

5) Always keep the process in mind
Life isn’t just about what you achieve and what you get, it’s about the journey, the process. In order to achieve a proper balance, you need to always keep in mind that it’s more the process than the potential achievement.

For example, you can make your goal to win a Nobel prize in literature, or you can make it to be paid to write for your career. The latter is a more achievable goal that focuses on the process and journey more than the achievement or prize at the end.

Everyone needs balance in order to live a happy and healthy life. Finding the proper balance in your life can be difficult, but it’s not impossible and it’s well worth the effort.

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6 Ways Relaxation Benefits Your Physical Health

9/18/2019

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Practically everyone has had some sort of stressor in their life. While we can, “white knuckle it” through life’s stressors, it may be easier to practice relaxation exercises.
Relaxation exercises promote relaxation that has positive effects on the mind and body.
Some ways that relaxation can benefit your physical health include the following:

Relaxation is protective for your heart. Relaxation naturally decreases your heart rate, blood pressure, and the stress on the heart. Excesses of stress can do the opposite. Too much stress can increase the risk of heart disease by increasing blood pressure and heart rate, making the heart prone to heart attacks and other heart disorders. When you allow yourself to relax, you can actually protect your heart from diseases that are promoted by excess stress. No one knows exactly how stress damages your heart but things like increased blood pressure, increased catecholamines, and increased heart rate are believed to be the major culprits. Even stressors that are considered positive stressors, like getting married or having a baby, can increase the amount of catecholamines in the body, resulting in damage to the heart. This is why it pays to practice relaxation exercises on a regular basis.
Relaxation decreases your risk of viral infections. Research out of the Carnegie Mellon University has studied stress for the last 3 decades. They found that people who are under chronic stress have an increased risk of viral infections, particularly the common cold. During the research studies, the scientists found that chronic stress (stress lasting at least a month) increased the risk of catching the common cold by 100 percent. This means you have twice the risk of coming down with a viral infection when under stress. Since then, the researchers have found that inflammation appears to be the reason why we are so susceptible to viral infections in the presence of stress. Stress seems to interfere with the body’s ability to counteract inflammation so that the immune system is less sensitive to the hormones that decrease the level of inflammation in the body.
Relaxation increases your ability to memorize things. Chronic stress interferes with the functioning of the prefrontal cortex. The prefrontal cortex is that part of the brain we use to engage in cognition, abstract thought, and recognizing social cues. Other research showed that brief episodes of stress blocked part of the brain responsible for learning and the ability to memorize things. Relaxation can counteract this negative effect of stress and can help you memorize things to a greater degree. Human studies on stress have indicated that the proteins associated with Alzheimer’s disease are increased in the face of stress. This means that stress could be one reason why people develop the disease or why the disease progresses so rapidly in people who already have the disease.
Relaxation decreases the risk of stroke. A study out of the University of Cambridge in 2007 showed that people who had an increased ability to cope with stress had a risk of stroke that was about 25 percent less than those people who were under stress and couldn’t cope with their stressors. Another study from 2011 showed that stress related to one’s work increased the risk of stroke by 10 percent. Relaxation and relaxation exercises might be able to counteract the effects of stress on the body’s risk of developing a stroke.
Relaxation has a positive effect on your weight. Increased stress naturally leads people toward eating a poor diet that is high in calories, fat, and sugar. This increases one’s weight and adversely affects one’s self-esteem. Relaxation leads to better food choices and eating a diet that lends itself toward having a normal weight.
Relaxation can curb cravings. People under stress release cortisol, which increases cravings and ultimately can increase your weight. Cortisol is released under situations of excess stress and the foods we choose while under stress tend to be higher in fat and sugar. Cortisol is believed to bind to those receptors in the brain that regulate the amount and type of food we crave. Those people who already are overweight may be more prone to increased cravings while under stress.

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Preventing Infection to Avoid Inflammation

9/11/2019

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Infections are caused by tiny organisms that live everywhere. Out of the 6 types of infections, 4 are the most common – bacterial, viral, fungal and parasitic.
All of these will trigger an inflammatory reaction.
Though inflammation doesn’t necessarily mean you have an infection, an infection does mean that you have inflammation.
For example, if you have strep throat, your throat will be inflamed because it’s trying to protect itself from the invading bacteria. You’ll be given antibiotics to combat the infection and after 10 days to 2 weeks, your body will have overcome the infection.

Sometimes, however, even though you no longer have an infection, your body carries on with the protective inflammation. The inflammation meant to protect you goes on for too long and can end up making you feel ill.
Indeed, it becomes a prison rather than security, as chronic inflammatory diseases can cause a whole host of extremely unpleasant symptoms.
These can include months-long low-grade fever, non-specific pain all over the body, extreme fatigue, weight gain because you’re not moving around as much, and depression.
Therefore, one way to prevent chronic inflammation is keeping infection at bay.
Here are 3 simple steps you can take.

Wash your hands

Wash your hands before meals. You may be using cutlery, but there will be times when you are in “auto-mode”; picking up a French fry from your friend’s plate would be an example.
Wash your hands after using the restroom, after a workout of any kind and after meeting an unusually large group of people, like a prize-giving ceremony where you shake all the recipients’ hands.
Try not to use antibacterial gels unless you’ve visited a hospital (in which case, use the antibacterial solution provided there) or you really have no other choice. Overuse of these may lead to the proliferation of super-bugs. So, it’s best to stick to soap and water when possible.

Take time out to relax

This is hard to do, but it is imperative because stress takes a great toll on your immune system. Playing a game on your phone while work messages keep popping up is not relaxing. Try and find something you enjoy that is wholly different from what you do at work.
If you stare at a computer screen all day, take up a musical instrument. Keep it simple and enjoyable. The ukulele, for example, is both fun and easy. Forget about sight-reading – just learn your favorite songs and sing along.
If you enjoy coloring try focusing on the feel of applying the colored pencil to paper, and marvel at the development of a color palette you’ve just created.
You’ll be able to do none of this if you’re at your workstation (even at home) with memo pads and post-its staring you in the face. Take your book and your pencils out to a park. Feel the freshness of a change in scenery, and you will be amazed at how much more inspired your coloring can be.

B complex supplements

B complex is a supplement composed of several B vitamins. It helps break down food into glucose, giving your energy levels a significant boost. This complex also contains Vitamin B1, which strengthens the immune system.

There are many other ways to keep your immune system intact and healthy. But like everything that’s good for you, it will take time and effort, but there is no substitute for feeling and being healthy.

Safeguard yourself as best you can.

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How To Make Wellness A Daily Habit

9/4/2019

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We often become distracted by what life throws at us which leads to neglect our own well-being. Our days can be fast paced but seldom do we slow down to think about the importance of maintaining your well-being. Stress is commonplace in the modern world, simply driving to work in gridlock traffic can make you a basket case.
Fortunately, you can make better choices and develop good habits to make wellness a part of your every day routine…

Make a Decision and Stick to it

So first off, you’ll need to make the decision to live a healthy lifestyle. This is a step that many people avoid, and they end up giving up and reverting back to their original way of everyday living. Wellness is a choice and decision and a necessary one for all of us.

How Can We Make Wellness a Habit?

Habits are created by doing something over and over again until it becomes ingrained within us. It’s like we’ve rewired our brain to now automatically make certain choices without thinking.
here’s a few ideas about how you can make wellness a habit every single day…

Set an alarm clock. (physically or mentally)
Make healthy diet choices.
Plan an exercise routine.
Make time every day to do one thing you enjoy.
Spend more time with friends and family.

If you do these things every day, in order, at the very minimum, you’ll notice overall improved wellness. We need discipline and there’s no other way to go about it. Especially in the fast-paced world we are so accustomed to.

Alarm clock

Setting an alarm clock to wake up early is a good way to start your day. The good thing is we know exactly why we’re waking up early… have a plan.

Diet

The nutritional choices we make are crucial to physical wellness. Feeding our body foods that make us feel good and give us energy for the days ahead.

Daily exercise

Exercise has so many benefits from improving mental health to creating stronger and more capable bodies.
You can prevent chronic disease like Type 2 Diabetes, Heart Disease and Osteoporosis by doing daily exercise. That’s how powerful getting the body moving really is.

Enjoy life

We tend to get too focused on things like work, personal issues, relationships etc. but why can’t we take the time to laugh and enjoy being in the moment?
It’s so important to relieve stress by putting worry aside for a little bit each day to focus on leisure activity. We’re not meant to constantly be in fight or flight mode and having leisure time can immensely decrease stress which can accumulate and really interfere with our wellness.

Have healthy relationships

The relationships we develop and maintain in life are essential for wellness. Having a sense of worth often comes from being loved and appreciated by other people.
Let’s face it, the reason for our existence is to coexist with others so we can come together to function as a society. Having great friends and family can really give a nice boost to our self-confidence and happiness because we’re all here to support one another.

Make Wellness a Daily Habit

All you have to do is make a decision to live every day in a state of wellness, create healthy every day habits.
Without good habits, we struggle to accomplish anything. Wellness is a big factor in our ability to be happy and effective in every day life.

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