​There are many things that impact your health, some positive and some negative. It's up to you to do all that you can to avoid the unhealthy ones. Of course, it won't always easy. Obstacles sometimes get in the way. But, by learning more about the following five factors, which positively impact your health, you'll be well on your way to better health. The factors covered are quality nutrition, hydration, detoxification, oxygenation and alkalization. Hopefully, you're already familiar with them.

 
HYDRATION 

Staying hydrated is extremely important for overall health. What many people don't realize is that drinking plenty of fluids is also necessary for optimal heart health. This is especially true in warm weather.
 
Every single cell in your body needs water. So do your tissues and organs. The body requires water to lubricate joints, maintain proper temperature and remove waste products.
 
Keeping your body hydrated helps your heart pump blood through your blood vessels. It also helps muscles work more efficiently. In other words, when you drink the proper amount of water or other fluids your heart doesn't have to work as hard.

           
Water Is Best
 
Water is the best thing to drink, when it comes to staying hydrated... especially when you're exercising. If you're someone who doesn't enjoy the taste of water alone, try eating fruits and vegetables that have high water content. These include, but are not limited to:
 

• cucumbers
• iceberg lettuce
• celery
• radishes
• tomatoes
• green peppers
• watermelon
• citrus fruits
• strawberries
• cantaloupe

 
As you can see, you have plenty of healthy choices. For additional options, doing a quick search engine search will bring up many other suggestions.
 
Sports drinks are recommended in very hot weather. However, if you're trying to steer clear of added sugar and extra calories, you might want to think twice. Any sugary drink, such as soda or fruit juice, tends to be harder on your stomach. And, anything with caffeine in it actually causes you to lose fluid, which obviously defeats the purpose.
 
How much is Too Much?
 
You've probably heard or read somewhere that you need to drink eight, 8-ounce glasses of water per day. While many people still believe this to be true, some physicians will tell you that it depends on things like climate, the type of clothes you wear and whether or not you're exercising.
 
Never let the fact that you feel thirsty be an indication that you’re getting dehydrated. If you're thirsty, you've ALREADY reached that point. If you perspire more than average, you need to drink more fluids. If you have a medical condition such as diabetes, you need to drink more fluids. If you're elderly or pregnant, you need to drink more fluids.
 
Believe it or not sometimes when you feel hungry, you actually might be thirsty instead. If you've eaten within the last two hours, try this trick. Drink a glass of water and wait approximately 10 minutes. If after that time, you no longer feel hungry, you'll know you were dealing with dehydration.
 
One of the best ways to monitor your hydration level is to keep track of the color of your urine. If it's pale or clear it means you're properly hydrated. If it's dark, you need to drink more liquids.
Don't ever take dehydration lightly. Not only can it lead to painful issues such as headaches and swollen feet, it can also lead to life-threatening conditions like heat stroke.
 


DETOXIFICATION 

If you’re feeling sluggish and lacking energy, it may be time to consider body detoxification. Detoxification, or detox, is the process of cleansing the blood by removing impurities in the liver, where toxins are naturally processed. This allows the body to process and removes toxins more efficiently, which leads to improved health and a better quality of life.
 
Should You Detox?
 
It is recommended that everyone detox at least once every year. A detox program can help alleviate symptoms that are otherwise unexplainable, such as fatigue, skin irritation, allergic reactions or even bags under the eye. Even if you don’t feel like anything is amiss, detoxing helps to cleanse the whole body and leaves you feeling fresh and rejuvenated.
 
Cleansing Your Diet
 
There are many different detox recipes and programs to choose from, all focused on cleansing the body and eliminating toxins. One very popular and tasty way is to include cleansing foods into your diet as well as detoxifying juices and smoothies.
 
Replacing one meal a day with a detox smoothie goes a long way toward getting rid of toxins and maintaining your metabolism. Stay away from pre-packaged shakes or other chemically enhanced products - the best ingredients to use are all-natural fruits and vegetables. Popular options include:
 

• raspberries
• blueberries
• oranges
• apples
• spinach
• kale
• bananas
• tomatoes
• carrots

 
Any natural fruits or vegetables will do, especially those rich in fiber or vitamin C. With so many healthy foods and flavors to choose from, you can concoct a smoothie that suits your taste and is an excellent addition to your diet at the same time.
 

Fasting
 
Taking a break from eating gives our digestive system a chance to rest and rejuvenate. This means it will be more efficient when it’s time for it to work again. In order to give your digestive system a break, replace your meals with juices or smoothies for a day or two of fasting. This will be easiest if you do it on a day off, so that you can rest and avoid situations that might otherwise tempt you to eat. This detoxifying method may not be much fun during the actual fast, but it will be worth it afterwards when you feel energetic and refreshed.
 
Stay Away from Toxins
 
Toxins that we take in either through food or our environment get in the way of our body's healing processes. Stay away from refined sugars and 'bad' fats. Also, try to use natural alternatives to both cleaning and personal care products, to avoid exposure to minor levels of toxins.
 


OXYGENATION 

Oxygenation is the process of oxygen molecules making their way into all tissues of the body. Oxygen is not only necessary for breathing, it also plays an important role in every metabolic process, which occurs in the body. Another term for oxidization is “medical oxygen saturation.”
 
How Oxygen is Used
 
Our bodies use oxygen for a number of different processes. When we breathe, the oxygen in the air that we inhale is diffused into our bloodstream. This oxygen-rich blood makes its way through our bodies and find places where oxygen is needed. Oxygen molecules in our body combine with certain enzymes to help out with many of our body’s processes. A waste product of these processes is carbon dioxide, which is transported back to the lungs.
 
Restoring Oxygen Balance
 
There are several easy things you can do to help restore your oxygen balance. This includes:

• drinking an adequate amount of water
• adhering to an alkaline diet
• exercising daily
• breathing properly

 
Without the proper amount of water, all body functions are diminished. Filtered water is the best choice, because of its smaller groups of water molecules, which provide better overall hydration on a cellular level.
 
Adhering to an alkaline diet is explained in more detail below. In a nutshell, it refers to eating more plant-based foods such as kale and spinach and eating less processed and animal-based foods. 
 
The type of exercise you choose is completely up to you. Walking, biking and hiking are particularly good choices to help oxygenate your body. In fact, in this case, it’s actually more beneficial to walk for 15 minutes a day, as opposed to working out at the gym for two full hours.
 
Yes, there is a proper way to breathe. Take the time to explore all the breathing techniques to see what works best for you in the different situations you experience.
 
Oxygen and Detoxification
 
A major factor in our health is how efficiently our bodies make use of nutrients on the cellular level. Another factor is how effectively waste and toxins are removed. Our body has several ways of getting rid of cellular waste. Much of it is dissolved into water and leaves the body through urine and sweat. But, some of this waste can only be neutralized by oxygen molecules, in a process called oxidation. Because our bodies need oxygen to process waste, avoiding environmental toxins and maintaining proper oxygen balance leaves us feeling great and could even help prevent disease.
 


ALKALIZATION 
​
Alkalizing your body is another wonderful way to stay healthy. Simply put, alkalization is shifting your body's pH to the proper level. In the event the thought of this makes you nervous, there's no need to worry. It's actually much easier than it sounds. The end goal is to have a body which is more alkaline than acidic.
 
Optimal pH Level
 
When your body is highly acidic, it tries to balance itself out by getting nutrients from your cells and bones. That's bad. The optimal pH level, to strive for, is just a little over 7. Once this number is reached, it greatly reduces the possibility of disease and cellular damage.
 
When your body reaches this level, it's generally easy to maintain, as long as you know how to do so. The process involves replacing the acid you eat and drink with foods that alkalize.
           
Increased Health Benefits
 
There are many benefits to an alkaline diet. If your diet consists of at least 70 percent of alkaline foods, you'll improve your quality of life substantially. Health benefits include an increase in energy, a more restful sleep, a slower aging process, a clearer mind and increase protection against certain kinds of cancer. 
 
Foods to Avoid
 
There are several foods and beverages to avoid on an alkaline diet. The top five categories include:

• processed sugar
• meat
• dairy products
• soda

 
Cutting down or eliminating these foods not only helps to balance your pH level, it makes you healthier overall.
 
Foods to Enjoy
 
There are many types of foods that are great for increasing your alkaline level. You don’t have to partake in a boring diet in order to get healthier. Think about incorporating some of the following items into your meal plan. It’s probably simpler than you think!

• leafy greens
• Chia seeds
• almonds
• beets
• bananas
• garlic
• figs
• lemons
• melon
• tomatoes
• and broccoli

 
Consequences of an Unbalanced pH Level
 
When your pH level is out of whack, it has the potential of affecting your health in many ways. Excess acid is stored in fat cells. The reason for this is that the fat neutralizes the acid. There is good news, however. Once you reach a pH level of 7, it’s entirely possible to lose as much as a pound of fat per day.
 
Your arteries are affected by pH levels, as well. Why? When your body is highly acidic, it automatically produces cholesterol to protect the arteries. High cholesterol can lead to heart attacks. The upside to this is, just like the excess fat cells, the extra cholesterol will disappear once your body is properly alkalized.
 
Believe it or not, there’s also a possibility that you’ll shrink, if your pH level remains off balance for long periods of time. This occurs when calcium begins to dissipate from your bones due to the acid.
 
Once your body begins to balance out and become more alkaline, you may experience something that is often referred to as "alkalize and energize." This simply means that you'll start to automatically feel more energized and ready to take on the world. 
 
Taking Things Slow
 
When it comes to information about these five factors, which positively impact your health, this is just the tip of the iceberg. However, it gives you a starting point. What you do with the information is, of course, up to you.
 
If you feel overwhelmed, tackle one area at a time. You're not going to feel transformed overnight, it's going to take some time. But, with patience and diligence, you'll start feeling much healthier before you know it. At that point, all of your hard work will be well worth it.

 

The Alexander Technique can show you how to benefit your life through conscious awareness of movements. It is a technique that doesn’t require hands on manipulation.
​
It is a powerful bodywork therapy used to put you in touch with how you move throughout the day. You’ll learn how to consciously get rid of tension that builds within your body from performing the simplest of activities, such as walking, lifting, sitting or lying down.
 
This method teaches you how to become more aware of how your body movements affect the stress and tension levels in your life. It’s purposely designed to free the body from strain and pain and prevent the debilitating physical and mental problems associated with harmful patterns you may have developed.
 
The Alexander Technique Trains Your Mind
 
Rather than punishing your body with exercises that could cause harm, the Alexander Technique teaches you how to use your mind to affect how you move and how you think about any activity you’re engaged in.
 
This remarkable mind/body technique was formulated by Australian actor, Frederick Matthias Alexander when he began to search for answers to the chronic laryngitis he experienced when performing on stage. Alexander eventually discovered that his problem was caused by tremendous tension in his neck and entire body and he set about to find a solution.
 
The Alexander Technique is the result of over fifty years of research and trial and error before finally bringing it to the public.
 
Changing Your Habits That Affect Your Mobility
 
The technique teaches you how to change the day to day habits that inhibit and restrict your mobility. During the learning process of the Alexander Technique, you’ll become more aware of these behaviors that are especially affecting your posture and movements.
 
Posture is one of the major areas that the Alexander Technique is designed to help. When you coordinate the musculoskeletal system by correcting old, bad habits such as poor posture, you’ll relieve the chronic pain and stiffness associated with stress and tension that results from the physical action.
 
You’ll learn how to stop the harmful patterns that continue to impede your ultimate enjoyment of life, due to fears of possible pain experienced. Some of the bad habits inhibiting your mobility and other areas of your life have become conscious patterns in your life, and others are patterns which you don’t even realize are interfering with your coordination and movements.
 
Developing Control of Your Actions
 
After practicing the Alexander Technique for a while you’ll develop more control of actions and subsequent reactions. This will increase your ability to function more correctly and without the pain that comes from excessive tension and stress.
 
Athletes, dancers and others who depend on exact body movements to achieve their passions study the Alexander Technique to gain speed and coordination. These disciplines benefit greatly from this conscious mind technique for reduction of pain and stress associated with incorrect posture and body movements, especially the highest levels of competition.
 
If you would like more information you might start with https://www.alexandertechnique.com/

 
For many people, a low-grade amount of stress is a part of everyday life. So, they may not recognize that it has a negative impact on their overall health. Studies have shown that feeling stress or anxiety on a long-term basis doesn’t just affect your peace of mind. In fact, you’re more likely to suffer from things like digestive issues and a weak immune system if your mind is persistently stressed.
 
Cortisol, the hormone your body produces when you’re feeling stressed, can take a heavy toll on your physical and mental health. Because of this, giving your mind time to relax and recover is one of the most important self-care routines that you can practice. Your state of mind has the potential to greatly benefit your health, or degrade it, over time.
 
Digestion
 
Your liver produces glucose to give you an energy boost when your body is feeling the effects of stress. Whatever your body doesn’t use is then reabsorbed. However, if you’re suffering from chronic stress, your body may not be able to keep up with the extra blood sugar your liver is producing. You may be at an increased risk of developing type-2 diabetes if your body is producing too much glucose. You’re more likely to have heartburn or acid reflux if you suffer from stress. Stress doesn’t cause ulcers, but it may cause pre-existing ulcers to act up.
 
Sexuality and Reproductive System
 
Stress affects the menstrual cycles of some women. You may have irregular or even non-existent periods or more painful or heavier cycles. Too much stress may magnify the physical symptoms of menopause for women. For men, prolonged periods of stress can result in a drop of testosterone levels, erectile dysfunction and even impotency. For many, the loss of sexual appetite is a common occurrence as a result of too much stress.
 
Immune System
 
Stress is known to stimulate the immune system, which is good if it’s short-term because it helps your body stave off infection and heals wounds. But if you’re stressed for prolonged periods of time, cortisol compromises your immune system. This inhibits histamine secretion and your body’s inflammatory response to foreign dangers. People who are affected by chronic stress are more likely to catch viral illnesses like the common cold. It also takes more time for the body to recover from injuries or illness, if you’re chronically stressed.
 
Relaxation Techniques to Calm Your Mind
 
There are numerous techniques for calming your mind. For some, exercise is an excellent outlet to give their mind time to recharge. Meditation is a well known method for clearing your mind. There are many different styles of meditation, tailored to suit your needs and lifestyle.
 
Remember to focus on the positives rather than focusing on everything that’s going wrong around you. Exercise love and compassion and acknowledge your reality rather than criticizing yourself. Set daily routines that will provide a day-to-day sense of peace and comfort that you can use to escape the stresses of everyday life, even if it’s just for a few minutes each day.
 
The well-being of your mind plays a very significant role in your health, physically and mentally. Maintaining a peaceful state of mind is one of the best ways to protect your body from the negative effects of stress. Remember that stress and anxiety are inevitable hurdles everyone deals with. It’s how you manage the stresses of your everyday life that's important. It may also be the key to overcoming them.
 
How to make a glitter jar...
Add warm water to your jar or bottle until it reaches around a third of the way up.
Add the glitter glue and stir until it combined with the water.
Add around 3 drops of food color and stir. ...
Pour in the glitter! ...
Top up your jar with the rest of the warm water, until it is almost full.
​(Adding a squirt of baby oil or liquid soap to your jar can give a slower moving ‘galaxy’ effect.)

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​As COVID-19 slowly makes its way into major cities and small suburbs across the nation, it’s becoming increasingly more difficult to remain calm.
We have been told by authorities to say in our homes in order to prevent spread, but that does not mean that we should go crazy inside and solely focus our attention on what is happening with world outside. Try to limit how much news you watch, especially some of the overhyped reporting that only propagates fear and anxiety. First and foremost, get updates and facts from reliable sources, and then focus your attention elsewhere.
You can avoid contact with other people and wash your hands more carefully, but your ability to remain calm comes from within. That means you’ll have to take the necessary steps in reducing your stress and anxiety and promoting calmness while the virus runs its course.
We’re going to go over three of the best ways that you can stay calm and centered in times of COVID-19

Meditation & Mindfulness

So, you’re anxious and stressed as a result of the rapid spread of Coronavirus. If you’ve never attempted meditation or any mindfulness techniques in the past, this is the perfect time to try them out and get some practice under your belt. Meditation can play a huge role in helping you to maintain your mental and emotional health, even benefiting aspects of your physical health. Here’s what meditation can do for you.

• Greater outlook on life (positivity)
• Increased feelings of calmness
• Greater self-awareness
• Reduced levels of anxiety and stress.
• Improved focus

The best part is:

There are plenty of different types of meditation.
If you’re able to focus for long periods of time, you might want to try out guided meditations or visualization techniques. When you’re looking to stay more active while you’re quarantined, you can give yoga or Pilates a go

Finding a Creative Outlet

You might be stuck in the house for the next few weeks, but that doesn’t mean you have to resort to going stir crazy. In fact, that’ll probably only increase your feelings of panic during such times.
You might try out some new (or old) creative hobbies. When you’re focused on building or creating something new, you’re reducing the amount of focus on the negativity surrounding you. That means creativity is a solid way of helping you to relax, stay calm, and focused.

A creative outlet can be almost anything. Here are a few things you might want to try out (if you have the supplies in your home)

• Painting, coloring, or drawing
• Singing or playing musical instruments
• Taking photos or videos of things you enjoy
• Building something with things lying around the house
• Writing
• Puzzles
• Reading something and then writing an essay about it (yes, remember English 101 class?). This is a great way to take your mind off the world’s troubles.

Basically, the goal here is to find an activity or task that requires an intense amount of focus and makes you happy. You won’t even notice that you spent the last hour drawing your favorite cartoon character.

Giving Back & Helping Others

It’s completely natural to be fearful of the unknown but giving back to others can help you to tackle this fear once and for all. When you’re giving back to the community or helping those in need, you’ll be working to spread compassion and happiness rather than fear and anxiety.
With so many people sick or self-quarantined, most people aren’t permitted to leave the home. However, these individuals do still have needs that they now can’t meet on their own.
As long as you’re keeping your distance and not exposing anyone to the virus, you can deliver food and groceries or do things like their yard work. It’ll make you feel good about yourself while also helping those who need it! So, call your neighbors, post something on your Facebook to let those in need know you are available and how to get in contact.

Final Thoughts

You can’t do anything yourself when it comes to curing or stopping the spread of COVID-19, but there are things you can do that can reduce your panic and invoke an overwhelming sense of calmness.
By taking advantage of mindfulness, looking for a creative outlet, and even giving back to those who need it, you’ll be able to stay calm and centered.

It is important to remember that the mind and body are inseparably connected, and you cannot affect one without affecting the other.
So make sure to do what is necessary to maintain a positive attitude and good physical health. The time and effort you put into it will pay you back in spades.

When an individual feels secure, loved, and passionate, the hormones released by the brain and body can have a healing effect on the body.
That effect is sometimes strong enough to help a person recover from injury and disease where previously they could not. Therefore, in a very literal way, laughter, love, and other forms of enjoyment can actually be a very potent form of medicine. 

Other physical benefits of positive mental states include:

• Increased energy (that lasts even longer than the effects of cortisol)
• Better sleep
• Better sexual performance
• Better weight control
• Reduced sensation of pain
• Better focus and concentration
• Better ability to cope with stress and how you perceive stress
• Reducing risks for chronic disease and nervous system disorders 

When your mind perceives a stressful situation it causes the body to release a hormone called cortisol. Cortisol has a few different effects on the body. In the short term, it causes the digestion of fat, protein, and bone tissue to increase the amount of energy available to the body. This also causes a slight increase in blood sugar levels, causing a heightened sense of energy and awareness.  
This is highly beneficial whenever you have a strict deadline to meet, or when you are running towards the in-zone to make the game-winning touchdown. However, over time this process can lead to a depletion of bodily resources, causing a sense of exhaustion. 
It can also be damaging to the health as the continual breakdown of bone and protein can cause weakened muscles and bones, leading to increased physical pain and risk of injury. Suddenly the increased performance and endurance an individual enjoyed previously now turns into chronic exhaustion and lack of motivation. 
If the effect continues even longer, or if the perceived stress is too intense, it can even cause irregularity in the levels of other hormones. The change in hormone levels throws off other physical process and can cause people to suddenly gain weight and have difficulty sleeping.
It can also cause women to stop menstruating and become infertile. It also reduces the function of the immune system, leading to increased frequency and duration of common illnesses. 
Typically, when stress has reached this kind of severity it becomes anxiety, and if left untreated, can turn into depression, which has even more adverse effects on the body. 

So overall, it definitely pays to do what is necessary to maintain your emotional and mental health in good working condition.  


In order to keep your mind and body in elite performance condition, here are a few regular habits that can help. 

• Be careful of your work schedule. It might not be worth it to work late for several weeks in a row if afterwards you are going to suffer from decreased productivity for an equal amount of time.
• Pulling an all-nighter to study for a final exam might have the downside of being so mentally depleted afterwards that you can't even remember what it was that you studied. Many students have studied for weeks on end, pushing themselves to the limits only to get to the test and pass out from exhaustion. 
• Taking some time to relax at the end of the it day can work wonders.
• Watching an episode of television, playing with the kids, chatting with a spouse, getting some exercise, and playing a game are all good options. This will help terminate the stress cycle at the end of the day, preventing the effects of chronically high cortisol levels. 
• Make sure to take some time away each year as well, and fill your weeks and months with periods of time to participate in your favorite hobbies.
• Giving service to your community or to someone in need is a powerful way to eliminate the effects of negative emotions. Helping and serving others is a natural tonic that increases the amount of love, gratitude, and hope that we feel, and is well worth the investment of time it takes to do.
• Working on confidence levels and being self-secure can have far-reaching implications in all facets of your life.
• Become a positive person!
• Promote positive emotions; practice gratitude, meditation and journaling which can help you reach a calm state of mind no matter what the day brings.

There are multiple things we can do to improve the quality of our life, and most of it is rooted in taking better care of our health. It’s important to note that what constitutes a healthier lifestyle can mean different things to different people. After all, we each have a different foundation from which we are building. However, no matter your foundation, the end goal is generally the same.

What Does it Mean to Live a Healthier Life?

A healthy life is one that contributes to your overall health and well-being. Although diet and exercise play a role in your state of health, they are not the sole factors of your health. Multiple factors may constitute what it means to lead a healthy life including but not limited to our emotional, physical, mental and spiritual health.

Exercise

If you are not already invested in a regular exercise regimen, it’s time to create a ritual that will enable you to get active as soon as possible. Exercise offers you a wealth of advantages mentally and physically that can significantly improve your quality of life.

You might set the goal of 1/2 hour  of moderate-intensity activity every day. Not a fan of spending time in the gym? There are dozens of ways to boost your exercise game ranging from taking a walk in the park to taking the stairs to taking a dip in the pool.

Managing Stress

Make it your mission this year to become better at managing your stress levels. Stress could prove harmful to your health if left unchecked for too long and can cause a variety of problems including high blood pressure, diabetes, obesity, and heart disease.

Stress can also trigger feelings of anxiety and depression, leaving us vulnerable to mood swings or even self-harm.

There are dozens of actions you can take to manage your stress including but not limited to:

• Exercise
• Mindful Meditation
• Learn to say ‘No’ and Set Limits
• Get social support from family and friends
• Practice self-care
• Make time for yourself
• Enjoy your favorite hobby (i.e., reading, music, travel, watching a movie)

Take Care of Your Mental Health

It is only natural to minimize the importance of your mental health and wellness if you have never experienced an episode of mental illness. However, we should make mental wellness a priority as it impacts so many corners of our lives. Without it, we cannot function optimally at work, at home or be a reliable source for even ourselves. Tips for improving your mental health includes:

• Fitness
• Getting sleep
• Participating in a hobby
• Getting out and socializing with others

Maintain a Healthy Diet

Falling off the wagon of healthy eating is easy. Just remember to pick yourself up and dust yourself off and get back on track. The food you eat can play a significant role in your health and how you feel. Your diet should contain foods that provide your body with the best blend of vitamins, minerals, protein, and fiber.

Watch your soda, alcohol and sugar intake as these things can be toxic to the body. Boost your intake of water, ensuring that your body is always well-hydrated.

These are just four ways to live a healthier life. Your path to health and wellness may look a bit different than those around you, but it does not make the journey any less vital. Remember to practice self-care, avoiding those things and people who may try to compel you to sacrifice your personal needs. Find and maintain what you require to be healthy and happy.

Some habits can develop without you even realizing it. Plus, you may not know that they are bad for your body. Attack one bad habit at a time. Work on replacing that bad habit with a healthy habit over 30 to 90 days to ensure you’ve beat it before moving on to the next. 

1. Over-Exercising – Some exercise is good for you, but too much is damaging. This is something that most professional athletes totally understand because often their bodies are harmed too. You may only see the event that shows them at their best. The best thing is to exercise moderately and stop if you hurt.

2. Staying Up Late – It’s not going to harm you if you stay up late sometimes, but doing it regularly and still getting up on time can harm your body. You end up at risk of cardiovascular disease and digestive issues if you stay up too late all the time.

3. Sitting Too Much – One of the worst things you can do for your life is to sit all the time. That cannot be helped if your job requires sitting. However, it's important to understand that sitting will harm your circulation, cardiovascular health, and contributes to obesity. The good news is you only need to exercise about 20 to 30 minutes a day. 

4. Skipping Meals – It’s so tempting to skip meals when you’re busy, but this can be worse for you than you think. You may develop issues with your blood sugar, you might not get enough vitamins and minerals, and you may not be your best at work or at play without enough nutrition. 

5. Emotional Eating – If you find that you eat due to being sad, mad, or any other emotion, it’s good to stop this habit because it can lead to poor food choices or eating disorders like anorexia and bulimia. 

6. Not Hydrating – You could be walking around dehydrated. When you pee, your pee should be almost clear or a very pale clear shade of yellow. It should not smell bad either. If you do have dark pee and it smells, try drinking more water. Water helps you process vitamins, minerals, and rid your body of toxins via your kidneys. 

7. Poor Posture – If you don’t know how to sit, stand, or walk properly and you habitually do it incorrectly, eventually it will cause problems. Many people have severe hip problems simply from poor posture that limits mobility when they get older. 

8. Binge Drinking – Drinking a drink or two a day is not bad for you. However, if you tend to overdo it when you drink, you may want to consider not drinking. 

9. Smoking – Outside of sitting for more than four hours a day, smoking is the next thing on your list that is super-bad for your body. Smoking boosts your blood pressure, puts chemicals into your system and can cause cancer, stroke, and heart attack.



Habits That Are Bad for Your Mental Health


These nine habits can cause problems that eventually affect your mental health. Being aware of them can help you check yourself regularly to ensure that you’re not experiencing negative mental health issues based on your bad habits. 

1. You Have Bad Posture – You might not think of something as physical as this to cause problems with mental health. However, if you tend to slouch and sit wrongly, your mood might go with it - especially if you tend to experience pain from your bad posture. And if you don’t now, you will as you age. 

2. You’re Prone to Perfectionism – Some people think "perfectionism" is a good quality to have but the truth is, having perfectionist tendencies is not a good thing. It can mean that you’re procrastinating more or it may mean that you are fearful of your life, including both success and failure. 

3. You Experience Guilt Easily – One of the worst emotions that you can allow yourself to have regularly is guilt. Most of the time, guilt is a useless emotion not based on real reasons to feel guilty. If you feel guilty regularly, you probably don’t feel loved or cared for, which can affect your mental health. 

4. You Don’t Exercise Regularly – Being sedentary is one of the worst habits you can have. Some studies suggest it’s worse than smoking. That’s pretty bad. If you sit more than four hours a day, you’ll need to incorporate intentional exercise to avoid problems. When you don’t move much, you may end up depressed. 

5. You Have a Negative Mindset – If you’ve allowed yourself to develop the habit of  thinking negatively about things, it’s time to turn that around. Negative thinking leads to anxiety and depression and feelings of powerlessness. 

6. You Use Social Media Too Much – Reading social media posts is a proven bad habit for your health, especially your mental health. The main reason is that people tend to share and post more negativity than positivity. 

7. You Don’t Have Downtime from Screen Time – If you transition from your work computer to your home computer to your TV, that’s way too much screen time. The light emitted from screens can interfere with your circadian rhythms, causing insomnia and daytime sleepiness. 

8. You Don’t Get Enough Sleep – If you have a habit of staying up late and not sleeping enough, you need to try to ensure that you do sleep between 7 to 10 hours a night. Everyone needs different amounts but if you’re always tired, it will affect your mental health and make it harder for you to deal with issues. 

9. You Don’t Stay Hydrated – Drinking enough water and liquids each day is an important component in ensuring good health. Many people walk around dehydrated and don’t realize it. When you feel tired, it can affect your mental health and make you foggy and unable to make good decisions.

These bad habits can lead to poor mental health due to the fact you’re not going to be operating at the top of your game. If you want to ensure your mental health remains as good as possible, try to reverse these bad habits.

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They say the makings of a great movie will make you laugh, cry and feel in love all at once. Psychologists call that blended emotional events. It occurs when you feel a plethora of emotions within a short amount of time.
While those emotions make for a cinematic masterpiece, dealing with fleeting emotions on a regular basis can be overwhelming. Especially when you don’t have positive ways to manage them.

Many individuals who face drug and alcohol addiction blame their state on not being able to cope with their problems. Instead of releasing their frustrations in positive ways, they felt engaging in those activities would help solve their issues. 
Other negative coping strategies aren’t as evasive. Some may include passive-aggressiveness, laziness or avoidance.
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Individuals who don’t know how to express themselves may find it difficult making lasting relationships with others. This makes for a lonely existence that could result in anxiety and depression.
Repressing your emotions, whether good or bad, comes with inner challenges. Often times, this can impact your daily routine. Instead of allowing your emotions to overwhelm you it’s wise to develop positive coping strategies that’ll help you endure. This will help you avoid potentially dangerous activities that could put you or others in danger.

If you find yourself dealing with problems and you need constructive ways to manage them, consider these five tips that can help you effectively deal with your biggest challenges.

Talk to a Trusted Friend

Sometimes, the best therapy is releasing your emotions through communication. A good friend, with your best interests at heart, can be the rock you need during harsh times. Confide in someone you trust to alleviate stress and receive suggestions. Sometimes, others have experienced the same trials and can offer reliable information that can help you. Sometimes just getting things out of our own head brings clarity and calm.

Get a Hobby

There’s nothing more satisfying than creating something new in the face of challenges. If you’re experiencing problems, it’s wise to spend your time doing something productive. This gives you a sense of purpose without dwelling on your issues. Such hobbies include art, sports or cooking. Sometimes the act of engaging in an activity is therapy in itself.

Seek Professional Help

Sometimes certain problems are so overwhelming, they need the guidance of a trained professional. Never be afraid to seek help for your toughest challenges. A trained counselor or therapist will never judge or reveal what you share with them. They’ll be able to offer constructive advice that you can implement into your daily life.

​Meditate

Although it may seem counterproductive to do nothing in the face of distress, often times this gives you the clarity you need. Meditation encourages you to allow thoughts and emotions to come without judgment.
This gives you a clear mindset to effectively deal with challenges. After your mind is clear, you’re able to take control of your problem and develop a positive solution. Some also find journaling after meditation to be a great way to develop positive coping strategies and solutions.

Exercise

Engaging in regular exercise releases endorphins which help with problem solving. You’re releasing energy that would ordinarily be used worrying and converting it into something productive.
If you’re dealing with minor to major issues, consider using your exercise routine to provide your mind with some much-needed clarity.
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We’ll all face mild to severe problems at one point or another. Instead of turning to destructive coping strategies, it’s wise to engage in something positive. This will help you effectively deal with your problems in a constructive manner. 

 
We’ve all experienced brain fog. You feel like your brain is made of cloud puffs instead of an actual brain. Its symptoms include:

• Difficulty concentrating
• Diminished memory
• Find it hard to focus
• Poor communication skills
• Low motivation
• Easily distracted

 
Brain fog is a result of any type of imbalance in the control center of the brain, otherwise known as the hypothalamus. This imbalance can be a result of inflammation, free radicals or any type of stress brought on by several factors, such as:

• Multi-tasking
• Exhaustion
• Anxiety
• PTSD
• Imbalanced hormones
• Infections
• Not getting enough sun exposure
• Substance abuse

 
Even though brain fog is natural as a result of our busy, nonstop lifestyles, it shouldn’t happen frequently. If you feel that you’re experiencing fogginess more often than you’d like, then here are some simple changes you can do to stop it from happening and prevent any future occurrences.
 
·         Eat right
It’s amazing how much power our food has over us. Processed foods, foods high in Trans fats and gluten all have a negative effect on your brain. So much so that a study has proven how gluten sensitivity has been linked to low concentration and focus abilities. Also, never forget the importance of water, because not getting enough water into your system can lead to that brain fuzziness.

         Take your vitamins
If your diet is lacking in antioxidants, vitamins, such as C, D, and B complex, or minerals, such as calcium, zinc and magnesium, then you should start looking for supplements. Or concentrate on foods that supply these vitamins and minerals providing you with the necessary nourishment you’re lacking.

·         Get better sleep
We all sleep, but it’s the quality of our sleep that can either make us or break us. High quality sleep improves brain function on a whole. While it’s ideal to get the full 8 hours each night, some people require only 6 for optimal effectiveness. Find what works best for you, then regulate your sleep by creating a relaxing bedtime routine and a comfortable sleeping area.

·         Exercise
When you exercise, you send fresh, oxygenated blood to your entire body, mainly your brain. This boosts its cognitive functions and diminishes brain fog. Studies have proven how exercise can improve learning and study skills, optimize concentration and memory skills.

·         Find a hobby
While it may seem like there aren’t enough hours in the day to do what needs to be done, let alone find time to enjoy a hobby, there are ways to incorporate fun, relaxing activities into your weekly schedule. The first step is to carve out some “me” time and stop thinking it’s selfish, like most of us do. The second step is to find something you enjoy doing just to chill out. It could be meditating by yourself in a quiet room with scented candles, or a class or club and getting to meet new people. The final step is to decompress and enjoy.

Brain fog is completely reversible. You need to do the work and find out what works for you. Each one of us is unique, so it may be a bit challenging at first to find that perfect fit. But you’ll be glad you put in the effort once you regain clarity and are able to perform at your best.

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Doctors and especially holistic practitioners have found that a well-rounded approach is the most effective method in managing chronic pain.
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This includes using natural remedies such as garlic and turmeric as anti-inflammatories along with mind-body practices like yoga and meditation and strength building exercises. Warm baths, massage, acupuncture, and taking frequent rests throughout the day can help to effectively manage pain.
It is found that eating a diet of mostly vegetables, whole grains, nuts, and fruits and eliminating or reducing sugar intake helps to keep inflammation down to keep pain to a minimum, and supports a stronger body and immune system.
Natural remedies also involve practices such as deep breathing, which is a very simple and easy habit to get into and one that can be easily incorporated into a well-rounded pain management plan.


 ​Deep Breathing Exercises For Pain

There are a few different breathing exercises for chronic pain, but the first thing you want to do is be aware of your natural way you breathing.
Place your hand on your abdomen and breathe naturally. If nothing is happening with your abdomen then place your hand on your chest. If your chest is moving up and down then you are shallow breathing.
Deep breathing is breathing from your diaphragm. This is what makes your abdomen go up and down. Get in the habit of diaphragm breathing by doing so every day.

Deep Breathing Exercise #1

Exercise Steps

1. Lie down on the floor and point your toes up toward the sky.
2. Press your shoulders down and your heels down and at the same time press your back, butt, and thighs in to the floor.
3. Breathe in through your nose, hold for ½ a second, and then breathe out through your mouth. Repeat at least ten times.

You can repeat this exercise at least three times a day.
This exercise will help alleviate stress you and help get toxins out of your body. If you have a hard time lowering yourself to the ground then ask for help or use stable furniture as a prop. It is important that you lie on a hard surface.
You can also do these exercises on a couch or the bed, but they are much more effective if you lie on the carpet or a mat. The hard surface is part of what helps you breathe better.  

Deep Breathing Exercise #2

This exercise requires a chair that supports your whole body, including a wide seat, a tall back that supports your head and a design that allows your feet to be firmly planted on the ground. Any large office chair will do, but you can also buy a high back dining armchair as well. You can call it your breathing chair.

Exercise Steps

1. Sit in such a chair with your arms resting on both sides and a tall back that can support your head.
2. Scoot your butt to the back of the chair and make sure your head and arms are supported.
3. Look straight ahead of you and keep your feet flat on the ground.
4. Press your whole body into the chair and press your feet into the ground.
5. Relax at the same time. Make sure your arms are well supported on the armrests.
6. Close your eyes and inhale slowly through your nose to the count of about 4 seconds, making sure you’re breathing in from your diaphragm and abdomen and at the same time raise your hands above your head.
7. Hold your breath to the count of two and exhale though your mouth to the count of ten and at the same time bring your arms back down to the armrest.    

Deep Breathing Exercise #3

​Wherever you are, wherever you go you can take this exercise with you and keep doing it as much as you like, with some breaks in between. This breathing exercise is for when you are either very stressed or start feeling pain.

Exercise Steps

1. When possible choose a place that has the freshest air possible. 
2. Breathe in through your nose and imagine a picture that means life to you whether it be an ocean, a tree, or your child, it does not matter just picture it as you are inhaling deeply through your nose hold the fresh air for a second.
3. Exhale through your mouth and as you exhale through your mouth and imagine tiny particles releasing back into the air. You can pick any color you want the particles to be.
4. As you exhale, the particles represent the pain, the toxins, and any negativity being released out of you.

You can repeat this exercise as many times you wish. 


Making Deep Breathing A Habit
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​Deep breathe up to six times a day breaking it up from the early morning until the end of the day. The exercises mentioned above can be incorporated into your six daily deep breathing moments. You can choose which ones you want to do.
You can also do the simple 4:7:8 deep breathing routine anytime and anywhere throughout the day, and especially during times of stress and increased pain.
Learn them all and rotate them around and soon deep breathing can become a reflex for you that will seamlessly flow into your daily routine. 

 Let deep breathing help you get your life back.  

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As we get caught up in the daily grind of taking care of everyone and everything else, we can forget to take care of ourselves. It’s easy not to pay attention to what we eat, when we exercise or how we stimulate our brains, which is a necessity that’s almost always overlooked.
 



Just like our bodies need exercise to stay fit and youthful, our brains also need a good daily workout to ensure that our brain cells remain healthy and vibrant well into our golden years. Feeling proactive about your health and taking things into your own hands can mean the difference between aging gracefully and withering away.
 
Staying mentally healthy enables us to stay attentive, efficiently manage our relationships, and deal with challenges and stress. It also helps you connect with who you are as a person and allow you to take pride in yourself and your abilities.
 
 4 ways to keep your mind stimulated:
 
1. Search for knowledge

Numerous studies have been done on the correlation between the amount of knowledge you surround yourself with and the wellness of your cognitive functions.
 
Nowadays, information can be retrieved with the touch of a button, giving you the opportunity to immerse yourself in an ocean of books, podcasts, articles, and even mentally stimulating games, such as jigsaw puzzles, Sudoku, crossword puzzles, word searches, and a wide range of others.
 
When you learn something new, or engage in any sort of mental activity, you build new neural pathways in the brain, and the more connections each of our neurons has with other neurons, the more perceptive it is.
 
2. Form healthy habits

Even the task of writing down your goals helps keep you mentally alert. It gives you something to plan and look forward to. It also keeps you engaged in something that boosts your brain cells while giving your emotions an outlet.
 
Make it a point to try something new every month, like a new hobby or new exercise routine.
Challenge yourself to read a different book each week or eat at a new restaurant every now and then.
 
These tasks keep your mind on alert, mainly because you’re engaging in the process of learning, and, in addition, because you’re stepping out of your comfort zone. All these factors help boost concentration levels, as well as your confidence in your abilities to try new things and meet new people.
 
3. Exercise, preferably outdoors

Regular exercise releases ‘feel good hormones’ into your bloodstream, boosting your mood, and elevating memory and concentration levels.
 
Mixing up workout styles or trying out a new jogging route helps form new patterns in your brain which means more neural pathways, and less cognitive decline. To make the most of exercising, try taking your workout to the nearest park where you can connect more with nature, breathe in some fresh air, and get a healthy dose of vitamin D.
 
Vitamin D is known for its ability to prevent depression. Plus, any type of physical activity helps eliminate brain fog, boost energy levels and alleviate stress.
 
4. Manage stress

We all deal with stress and anxiety on a daily basis. But when cortisol (the stress hormone) levels are left unchecked, they start messing with your overall well-being. That’s why it’s smart to invest a few minutes each day in releasing that negative tension regularly built up by stress. You can do this through meditating, practicing mindfulness, yoga, or prayer.
 
Therapy is also a great way to express your emotions in a constructive, nonjudgmental environment that allows you to set time aside for your needs. Whichever medium you prefer, the aim is to improve your state of mind while gaining a sense of serenity and control over your emotions and mental happiness.