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5 Great Ways To Calm Anxiety

5 Great Ways To Calm Anxiety
By | On January 23,21 | 0 Comment

***Collaborative post***

Anxiety is a complex mental condition that has many degrees from mild to severe. Most sufferers would describe it as an uneasy feeling of fear or worry that sometimes has many triggers. Although nearly everyone experiences mild anxiety every now and then, the number of cases of severe anxiety has recently skyrocketed. According to research, one in six people report experiencing a common mental health problem in any given week in England. Here a few ways to calm anxiety and prevent it from getting severe;

Get good sleep

Getting the right amount of sleep at night is very important. During this period, the mind and body get refreshed, so you have clarity when you wake up. Enough sleep helps to stabilise your moods, which enables you to go through your daily activities easier. Try to smoothen out your sleep pattern by trying to go to bed consistently at the same time each night. Eventually, your body will pick up on the routine, and you are likely to begin to feel sleepy around that time on the subsequent nights. 

Learn to pause and breathe

Taking deep breaths often help you to regulate anxious physical symptoms. Your body gets access to more oxygen, and your mind gets a break to reflect. While breathing in deeply, you can take your mind off the stressful situation and gain a new perspective on what’s happening. Remember to stop and take a deep breath whenever you start to feel anxious or stressed. Schedule some free time for yourself to do things that you find relaxing. You could practice yoga, listen to music, meditate or get a massage. Stepping back from stressful situations helps to clear your head. 

Eat a balanced diet

Having a healthy diet is essential for your body because it provides you with all the nutrients you need to have a peaceful yet energetic lifestyle. A balanced diet helps balance out your hormones, allowing you to regulate your moods and emotions better. Moreover, certain supplements such as cbd gummies and meals that contain the proper amount of Omega-3 have been found to calm anxiety in some individuals.

Figure out your triggers

You can try observing your routine to help you fish out your triggers. Some triggers may be obvious and others not so obvious so you can write in a journal to help you keep track. It may enable you to notice and rule out some foods, events or habits. Consulting a therapist can also help you point out some more triggers. 

Block out anxious thoughts

Whenever you begin to feel stressed or anxious concerning a situation, search your mind for a similar event which occurred in the past and turned out fine. Recalling such events will help you calm down, and assure you that everything will be alright and that there’s no need to be stressed.

In most cases, anxiety is no cause for alarm. However, when you are anxious for quite a period, or your anxiety negatively affects multiple aspects of your life, you may need to seek treatment. If you have an anxiety disorder, undergoing psychotherapy or online therapy can be of great help.

health

How To Take Better Care Of Your Mental Health

How To Take Better Care Of Your Mental Health
By | On November 04,20 | 0 Comment

Have you ever been told to just ‘snap out of it’ or to ‘cheer up’ when you’re feeling down? You’ll know that it is just not that easy when you struggle with depression. 

Depression is an illness. It is not just an emotional weakness. It is caused by imbalances of brain chemicals or from historic trauma in your past. It should be treated as an illness just like any physical health problem might be. If you are struggling with depression, it is not something that you should feel the need to say sorry for, and you shouldn’t have to wear a smile for someone else’s benefit. 

Self-care is important, and you should do everything possible to look after yourself. Getting into a routine of looking after yourself is hard, however, in the long run, it is one of the best ways of helping yourself. 

Here are several ways that you could consider when it comes to taking better care of your mental health. 

Realize That You Need To Prioritize Your Mental Health 

Putting yourself first can be hard. Firstly, you may believe that to do this is selfish. Putting your needs before the needs of others may not come naturally to you. You may naturally be someone who believes in hard work and effort, and to put your own needs first may seem counter-intuitive to your goals and unproductive. But you must do your best to prioritize your mental health needs above everything else. This means giving yourself time to rest and recover whenever you need it. 

Stop Judging Yourself 

The biggest critic that you probably have is yourself. You may spend a lot of your time beating yourself up or judging yourself. But a judgement is an opinion, not a statement of fact. Don’t allow your negative view of yourself replace the real you. 

Keep your negative thoughts in check by challenging them. 

Look At Taking Herbal Remedies

There are many great herbal remedies for depression and anxiety. St John’s Wort is one example of a traditional remedy. Another might be CBD. 

CBD comes from the same plant as cannabis, however, it has none of the same psychoactive properties that the drug cannabis has, meaning that there is no high and you are just left feeling more relaxed- but still able to go about your regular daily life. 

CBD oil UK is one of the more popular ways of taking CBD, however, you can also get it in the form of gummies, or vape liquid. 

Talk About Your Problems 

One of the best ways of dealing with your mental health problems is to talk them through with a friend. Go for a coffee with a close friend and let them know what you are going through. You may be surprised at how empathetic and supportive they may end up being. In addition to this, they may be able to give you some advice on the situation that you find yourself in.  

health, health care

Health Myths: Are All Types of Hand Sanitizers Effective at Killing off the Germs That Cause COVID-19?

Health Myths: Are All Types of Hand Sanitizers Effective at Killing off the Germs That Cause COVID-19?
By | On August 07,20 | 0 Comment

With COVID-19 on the rise, it is important for everyone to take steps to stay healthy and safe. One of the most important steps a person can take to prevent the spread of this virus is to maintain clean hands. Simple, everyday actions, such as handshakes or touching various surfaces, can cause the virus to get on a person’s hands.

When they touch their face, rub their eyes, or even scratch their nose, it can cause the virus to enter the body and infect that person. The best method for preventing this is to avoid touching the face and keep hands clean. For many people, hand sanitizer is their go-to product for keeping their hands free of germs. Unfortunately, not all hand sanitizers are the same, nor do they all work to kill the COVID-19 virus.

Best Method for Keeping Hands Free of Covid-19

The most effective way to keep hands clean and lessen the spread of COVID-19 is for a person to wash their hands with soap and water. Soap breaks down the lipid coating of the COVID-19 virus. This kills the virus and prevents it from causing illness. There is a large variety of hand soaps and cleansers available to help stop the spread of this virus. Those looking for soap options for their business can find details at bigclean.com.au.

After every contact with a potentially infected surface or person, the hands should be thoroughly washed. It is recommended that proper handwashing include wetting the hands and then applying enough soap to cover the hands. The soap should be rubbed into every part of the hands and fingers for at least 20 seconds to ensure all germs are destroyed. Then, the hands should be thoroughly rinsed and dried with a clean towel.

Unfortunately, it is not always possible to wash hands when exposure may have occurred. In these situations, hand sanitizer can play a very beneficial role. However, hand sanitizer should only be used when handwashing is impossible. It is also important to find a hand sanitizer that will effectively kill the COVID-19 virus.

Alcohol-Based Hand Sanitizer

Many hand sanitizer products on the market are alcohol-based sanitizers. These hand sanitizers tend to use isopropyl alcohol (rubbing alcohol) and aloe gel or other gel-like material. The isopropyl alcohol has been effective in destroying the lipid coating of the virus that renders it unable to cause infections. The aloe gel or other gel-like materials in the hand sanitizer is often used to moisturize the hands since alcohol can be drying for the skin.

Unfortunately, some hand sanitizers do not have enough alcohol in them to sufficiently kill germs and viruses effectively. This makes it important for customers to opt for hand sanitizers that are at least 60% isopropyl alcohol. Anything less than 60% may not kill all the virus and allow for further spread.

There have also been some types of hand sanitizers that had to be recalled by the FDA due to toxic chemicals. Instead of using isopropyl alcohol, some companies have been using methanol (wood alcohol) for their hand sanitizers. These products can be toxic and pose serious health risks for users. It is important that consumers check the recalled list to ensure they are not using one of these hand sanitizer products.

Alcohol-Free Hand Sanitizers

There are some hand sanitizers available that do not contain alcohol. Most alcohol-free hand sanitizers use benzalkonium chloride as their active ingredient. This ingredient has been shown to provide germ-killing abilities to help protect the user.

Alcohol-free hand sanitizers are often used for a variety of reasons. This can be due to irritation caused by alcohol-based products. Alcohol-based products are flammable. This can pose issues for some people in their work or other situations. Alcohol-free products are also less damaging to the hands with repeated use because they do not strip away the natural oils in the hands.

Although alcohol-free hand sanitizers can kill germs on the hands, they are less effective than alcohol-based products. In addition, most health organizations do not recommend alcohol-free hand sanitizers for the prevention of COVID-19. They have not been proven effective against killing this virus as well as alcohol-based products do.

Proper Use of Hand Sanitizers

Another issue that may make hand sanitizers less effective is the improper usage of the product. Consumers should always read the instructions on their hand sanitizer to ensure they are using the proper amount to provide thorough elimination of any germs on their hands. Not using enough or not properly coating the hands could potentially leave behind viruses and other germs that can promote the spread of infection.

In general, when using hand sanitizer, the hands should be free of dirt and debris. Hand sanitizer is not an effective replacement for hand washing. Dirt and debris on the hands will not be properly removed by the application of hand sanitizer. This dirt and debris could hold germs that may not be completely killed by the sanitizer. If dirt and debris is present, proper hand-washing procedures should be used.

It is also important that the right amount of hand sanitizer is used to ensure proper coverage. The packaging should give the recommended amounts for use. The product should then be applied to the palms of the hands. Then it should be rubbed over every surface of the hands until the hands are dry. It is important that all surfaces of both hands be covered to ensure the effective killing of the COVID-19 virus.

Proper handwashing with soap and warm water is always the best method for killing any bacteria or virus, including the COVID-19 virus. However, hand sanitizer is a great alternative when handwashing is not possible. Keeping hands clean and free of germs is a major step in preventing the spread of the virus. However, it is only part of the fight.

When practicing social distancing and the use of masks in public settings in combination with proper hand washing techniques, the spread of COVID-19 can be greatly limited. Working together as a global community and taking responsible actions to prevent the spread of this virus can help the entire world get through this pandemic.

health, Home, Top tips

Signs That It Could Be Time To Change Your Windows

Signs That It Could Be Time To Change Your Windows
By | On July 31,20 | 0 Comment
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It is so easy to put off some of our home improvement projects, as let’s face it, some can be very expensive, let alone time-consuming!

It is so easy putting off changing our windows as this can be very expensive. But how do we know when that time has come where they are needing doing and can no longer be put aside anymore.

Here are five signs to look out for:

  • Drafts: You will feel a draft, this could even be felt with your windows closed. If you are feeling a breeze from your windows when they are closed this could be down to a faulty seal or a number of other issues. This could cause problems with keeping the heat in and energy bills to rise.
  • Condensation: If you notice that your windows are damp between layers of glass then this means you have damaged seals. The damaged seals are allowing moisture between your glass panes. Sadly once the seals have broken any insulating gas used to make the windows more energy efficient has then gone.
  • Opening/closing difficulty: Windows that have not been installed properly tend to cause problems. Such as balancing and opening/closing. Windows that are generally old and rusting/rotten can cause the same issues. If your windows dont close properly or are not as secure as they once were then this could impact on the safety of your home.
  • Noise levels: If your windows are not providing you with much protection from the noise levels outside then perhaps they are not sealing properly. Perhaps you dont have the correct window for the area you live in. If your living by a busy road then that extra protection from outside noise may be what is needed.
  • Visible damage: If you can see damage to your window frames such as water damage, or they are soft to touch or chipped, then sadly they are beyond repair. Soft window frames indicate rot and water infiltration. Dampness can cause mould and health problems.

The importance of changing your windows

  • Energy bills: Changing your windows can help massively with your monthly outgoings on your energy bills.
  • Health: It can also help protect your health from dampness, cold and noise pollution.
  • Home security: You can have the benefits of stronger glass and advanced locking systems to help protect you and your family.

Replacement windows should last for many years to come if you chose a company based on the quality of their products. Toughened glass suppliers based in the UK work closely with clients to help develop solutions to specific needs. Above all, their skills are driven by a passion for innovative technology in glass.

health

Time Needed

Time needed
By | On November 21,19 | 6 Comments

You may or may not have noticed that our blog has been rather quite lately, well since spring if I’m honest. If you hadn’t noticed then it isn’t a problem of course, but I will explain the reason as to why our blog has been quiet.

Back in spring…

Our blog has been quiet since spring because this was the time I think I began to realise that I could no longer carry on pretending and had to stop with the constant worrying about what tomorrow would bring and just concentrate on the now. I am a known worrier – I just can’t help it and it bugs the hell out of Ian. I am always worrying about other people and hardly ever stop to think about myself. Do you find yourself doing the same?

On one of my lowest days back in spring Ian came home from work on his lunch break (he never does this) he came home to check on me and to see if I was OK. Upon his arrival home, no I wasn’t OK and he had walked-in to myself being in floods of tears and in a right state. I just felt like I had the weight of the world on my shoulders and I just couldn’t carry on anymore. On this day I had just had enough!

  • time needed

Things became more apparent…

I think on this day it became more apparent that I was having a breakdown. Back then I think my health problems played a massive part as it felt like they were winning, I was having to live day-by-day, not knowing how I was going to feel when I woke up which then had a knock-on affect to my job and I just felt like I was letting everyone down all the time. It just got to the point where painting a smile on my face and carrying on wasn’t working anymore. I did not feel in control anymore.

Back then I was working part-time as a carer support worker. My employer was fantastic and totally understanding but this didn’t stop me from feeling bad and like I was letting everyone down. I found that I was spending more time off sick than I was at work.

Things had to change…

It absolutely broke my heart and it was extremely hard to do but I resigned from my position as a carer/support worker. After a long chat with Ian he helped me realise that I just couldn’t carry on the way I was. Time out was desperately needed to help my health.

So, in the past 7 months I have been taking things day-by-day. I am now on medication to help with my depression. I do still have anxiety attacks but they are now few and far between, this has to be a good sign right?. I still have trouble sleeping but I am looking into ways to help with this. I now have things in place around the home to help make day-to-day life a little easier. I will be writing a post on things that I found and help me cope and carry on. Things which are still in place today.

Slowly gaining control…

My health conditions will always be there and I have now gotten use to that. I don’t like it but I have found my own way of accepting it. I am no longer going to dwell on what I can’t do because I am going to be to busy enjoying what I can do. I am not one for sitting around doing nothing so I am going to enjoy getting back to blogging again.

Ian and the boy’s have been my rock over the past few months. I really can’t thank them enough for helping me through. There is so much to share with you all but all that can be done in future posts.

Taking time out really has helped. There really is support out there for everyone. No one should have to suffer alone. Here is a link to >>> Mind <<< for anyone looking to seek help or support.

Always remember “it is OK to NOT be OK”

X

health, health care, healthy living., self care, wellbeing

Be The Most Relaxed Version Of Yourself

Be The Most Relaxed Version of Yourself
By | On February 13,19 | 0 Comment

You have heard it said that stress is a killer. Stress wreaks havoc on the body. It affects blood pressure, blood sugar, the heart rate, and all the organs. It is a key factor in the risks of stroke and heart attack. It causes headaches, sleeplessness, digestion problem, and the list goes on.

When you are stressed, your body goes into slow motion. You lose your energy. You lose your drive and you invite depression to take over. The less you move the more stressed you become. But, you have the power to change this.

Making truth your reality

People who love you will give you the sound advice that you need to just calm down. Stop letting everything bother you. Do what you can do and walk away. That is very good advice if you do not have a job, a family, bills, pets, and a home. But, when you oversleep, the kids cannot find their science homework, your partner used your car and left it on empty, and the person in front of you seems to have only one objective, and that is making you late for work. Stress is part of life.

You can make some life changes that will keep these specific things from happening repeatedly, but there will always be stress in our high-tech world. Instead of focusing on the situations, let’s focus on changing the way we feel in order to process the stress.

Natures Xanax – only better

When stress and anxiety begin to affect our lives negatively, we go to the doctor. In some circumstances, people need the help of a prescription to calm down and press reset. The problem is, anxiety medication is addictive. When you finish the prescription, the anxiety comes back even worse than before. You cannot keep taking the prescription long.

The doctor may prescribe enough for a week or ten days, then take them away for a couple of weeks to protect you from addiction. So,  you put your body through cycles of relaxation and then anxiety, and the cycle repeats itself as long as the doctor prescribes the medication. At the end of the “help”, you are worse off than you were before. You did not make any changes to address the issues.

When you are sedated, you usually do not move around much. Prescription drugs make you feel as if you are in a mental fog. You sleep, but it is not a relaxing sleep. You feel no better or relaxed when you wake up.

Be The Most Relaxed Version of Yourself

Essential oils

Nature seemed to know that we would have stress in our lives. Nature gave us a huge selection of plants that have what we need. Natural oils are harvested from live plants. These oils are easy to use and they are not addictive, have zero chemicals, and gives you the help you need to allow your body to return to normal.

Let’s look at a few oils that are proven to work. You can mix the oils for the desired effect, which only you can explore.

We will list a few examples of essential oils and the benefit it gives you. But there are hundreds of essential oils. You will need to find a combination that works for you.

Note: Essential oils are usually released into the air with the use of a diffuser. The oils enter the thin nasal membranes and are absorbed. You should be careful about placing essential oils directly on your skin. Use a carrier oil such as coconut oil, or test a very small place on your body and watch for burning or rash. You may be able to rub the oil of your choice on the skin, just be careful.

Be The Most Relaxed Version of Yourself

Anxiety

The following oils will calm you and allow you to de-stress and feel much more relaxed.

  • Lavender
  • Rosemary
  • Ylang-Ylang
  • Rose
  • Bergamot

Sleep

  • Lavender
  • Chamomile
  • Clary Sage

The use of these oils will calm your stress level and assist you in getting a relaxed night of restful sleep. Once your body is responding to this, you will need to boost your energy level.

Be The Most Relaxed Version of Yourself

Energy

  • Rosemary
  • Peppermint (Also a natural anti-inflammatory and pain killer for those sore muscles).
  • Grapefruit
  • Eucalyptus

Now you can move on to mood enhancers. These oils lift your spirits, ease any muscle pain you have and generally make you feel good.

  • Peppermint
  • Sweet Orange
  • Frankincense
  • Lemon essential
  • Cedarwood

Get moving!

Be The Most Relaxed Version of Yourself

You are feeling better and more relaxed. Now fight off depression, boost your energy, and be the best you can be by exercising. When you are active, your brain naturally produces more serotonin. This is a feel-good hormone that balances your mood. Your body is ready to take over and keep you emotionally fit. Use the essential oils whenever you like, but do not use them instead of moving. You have to invest in your body to reap the rewards.

***Collaborative post***

Fitness, health, keeping fit, weight loss, wellbeing

January Weight Loss Update

January Weight Loss Update
By | On February 08,19 | 0 Comment

Things I Learnt This January

Wow, what a month I have had. I am seeing February in 1 stone and 0.5 lb lighter thanks to my new health kick! I am totally amazed and I am also still in shock.

I have learnt so much this time round from being a Slimming World member. I can’t quite put my finger on what is differenht this time – Perhaps it is where I am taking a different approach to it this time. And also remembering past mistakes.

A Few Of The Things I have Learnt And Will Remember Are:

January Weight Loss Update
  • To take my time. A steady loss is better than no weight loss.
  • I found that amoungst the clutter in the kitchen there is a spice rack that I actually LOVE!
  • Meal planning is actually fun, saves money and really does help me to stay on plan and in control.
  • To not be scared to introduce a new meal to our family menu. It is trial and error for a while but amazing new healthier foods will come from the trying them out.
  • I found muscles that I didn’t even know existed…..Ouch! yes I need to learn how to warm up properly before exercising – Lesson learnt the hard way!
  • Exercising can be fun. But even more comfortable and enjoyable when wearing the correct clothing. A clothes shop is needed I think.
  • To take and check body measurements regularly and take note. I was amazed at how much I had actually lost off my bingo wings, chest, waist and top of my legs. What don’t show on the scales can show in measurements.
  • That I don’t need a fancy gym membership to exercise. A home gym and the great outdoors can be just as good, if not better. All you need is an imagination and determination.
  • Not to add too many changes in one go. Make healthy swaps gradually. Adjust to a new lifestyle slowly then it isn’t such a shock and is much more enjoyable.
  • I have learnt to relax and enjoy my new lifestyle. I have learnt to not stress to much if I have a bad day as they do happen to everyone. I just tell myself now that tomorrow is a new day.
January Weight Loss Update

Opening up and chatting about my journey has also really helped me. I did feel embarrassed to start off with as I was previously a Slimming World member that lost just over 3 stone in weight. That loss soon went back on as my old habits came back. A lovely chat with family and friends really helped me and I am now ready and focused to turn that embarrasement into determination.

I have sat and wrote a list of where I went wrong last time. I have taken it all in and I shall remember them and learn from them.

We are now on a health kick and I don’t want to just lose weight – no way do I want to find it again or let it find me!

I want rid forever so it has to be a lifestyle change forever.

January Weight Loss Update
health

Test Clear Reviews – Clear Drug Tests for Employers Safety

Test Clear Reviews – Clear Drug Tests for Employers Safety
By | On January 03,19 | 0 Comment

Drug Tests for Employers Safety

Due to the numerous competitors in the labor market, employers are forced to “sharpen” their methods of employee selection. This way, they can reach the best solution for an open job position. It is noticeable that an increasing number of companies are introducing additional testing to check which candidate fits best in the potential job profile.

Also, it became a standard practice to check employees from time to time, to see if they bring results and how they fit into new business trends. In addition to a well-known intelligence or personality test, and various case studies, employers have introduced another way of examining their workforce, which threatens to become mandatory – drug testing.

What kinds of drug tests exist, as well as how reliable these are, read on this page: https://www.livestrong.com/article/146391-what-are-the-different-types-of-drug-tests/.

The topic of drug use and abuse is something we hear of every day, but drug testing became a current theme lately. It’s a public secret that the number of light drug users is on the rise. While many think that only immature kids do drugs, they would be surprised to find out how many mature people and professionals use some of the opiates.

Pre-Employment Drug Tests

The right of every employer is to know what kind of worker they are hiring. Besides great job-related recommendations, they may also be interested in your private life and have you ever had problems with the law. All this is in the domain of the law, and employers maximally use this right. Especially for highly responsible job positions that carry a certain risk for the worker, the company, and other participants (for example, pilots, bus and truck drivers have drug controls several times a year).

Today’s methods of testing are quite advanced; anyone who consumed any kind of narcotic, at least once in a lifetime, will be frightened of the drug control. And you’ll never know when your employer can announce the testing. You can expect a pre-employment drug examination in every serious business offer.

“Surprises” for Employees

The use of narcotics in private life is a matter of free choice. The right of every employer is to provide safety and security in the workplace, and consuming opiates is something that can jeopardize it. Employers do not want to take risks, and they will try to ensure their business through regular drug testing.

Every company has a legal right to engage a health service to conduct employee drug checks at any time. Often, tests are announced several days in advance, except in the event of an accident at work. The results and information about employees are confidential, and the further procedure depends exclusively on the results of the test.

Drug Testing after Accident on Workplace

In the case of regular testing, the most commonly performed drug tests are urine or saliva method; when some work accident happens, every company will require more reliable sample and testing. These two tests are not considered completely reliable (according to TestClear, you can easily “fool” them).

In specific situations, where the interests of the company are endangered, employers usually insist on a blood test. This is the most expensive, but also the most reliable variant for checking the presence of opiates, therefore this method is only used in serious and risky situations.

Some employees want to “profit” after getting an injury in the workplace. Usually, employers have to pay costs of treatment and compensation for any damages suffered. Denying can seriously affect their business reputation. So they want to protect themselves in such situations, especially if there are reasonable doubts about the abuse.

Can Employee Refuse Drug Test

The right of every man is to reject the test, but the employer usually knows what to do in that situation. In that case, every corporation can prescribe certain sanctions, to protect their interests. If you are applying for the first job in some reputable company, it may be wise to accept testing. There are various methods that can help you pass it if you have any doubts. If you refuse it from the first, you probably closed the door of this company.

Depending on the business area, job positions or situation at work employers opt for routine or targeted testing. Each drug test brings costs for the company, so they don’t want to waste their money. If you deny it at the very beginning, they probably won’t force you. But expect the unexpected then.

Employers sometimes can use methods of announcing “false” drug testing; based on the reaction of employees, company’s psychologists can judge whether or not someone use opiates. You’ll never know what the truth is, so our advice is to always accept the testing, and to use those few days before examination to stay clean and eliminate opiate trails.

***Collaborative post***

health

Health Habits the Entire Family Should Be Following

By | On October 25,18 | 0 Comment

8 Health Habits to follow

When you’re thinking of ways to keep your family healthy, there are a few different things you can do. Doing these things together as a family gives you more opportunity to build up momentum, and therefore, more chance of success. Take a look below for 8 health habits that the entire family should be using and you’ll see what you can change:

  1. Keeping A Regular Bedtime/Get Up Time

The whole family should have a regular bedtime/get up time. This doesn’t mean that the parents have to go to bed at the same time as the kids; it just means that every night, you should make sure you’re all getting a good night’s sleep by going to bed at the same time, for example, 8pm for the kids and 10pm for the adults. Then, ensure that you get up at the same time each morning. Do this even on weekends, and you’ll ensure your circadian rhythms are healthy and that you don’t feel the need to sleep in! If you do feel like sleeping in on weekends, chances are, you’re not getting enough sleep in the week. Try to get around 8 hours a night. Just bear in mind that you might need a little more or a little less depending on your age and activity levels. Kids tend to need more than adults!

  1. Eating One Meal Together Daily

Eating just one meal together daily can help your family to feel closer together, and science says your kids will benefit greatly too. Studies have shown that kids who eat at least one meal a day with their families do better in school, avoid peer pressure, and have higher self-esteem, amongst other things.

8 Health Habits the Entire Family Should Be Following

  1. Keeping Up Regular Health Appointments

Make sure your family doesn’t skip health appointments. You can save time by getting your NHS repeat prescription online, but that doesn’t mean you should miss doctor’s check ups. If you have symptoms or you sense something is wrong, getting it seen to early could help you to avoid big issues later on down the line.

  1. Daily Activity/Movement

Getting active as a family should be fun, so find something that you all like to do together and stick to it! You could go swimming, walk, clean the house or even just play in the garden together for 20 minutes. A little exercise is better than no exercise at all, so get into the habit of doing this and then build yourself up little by little if you want to. You could even go on hikes together, take picnics, and explore new places. Things like this are great bonding activities and you’ll stay healthy.

  1. Limit Screen Time

Don’t be the family that sits together but doesn’t pay attention to one another because you all have your face in a screen. Do your best to limit screen time. Whether it’s your mobile phones, a computer game, or something else, aim to spend real, quality time together.

  1. Fill Up On Real Food

Plan your meals for the week ahead and make a shopping list so you can ensure your family is always full of real food! Buy plenty of fruit and vegetables, and get to know how much you use each week so that you don’t buy food that goes to waste. Avoid having junk food in the house, as if it’s there you’ll likely just reach for it and eat it. Have healthy food to snack on, and get used to reading nutritional labels so you know exactly what you’re putting into your body.

As well as buying the right kind of food, make sure you all drink plenty of water to stay hydrated and avoid carbonated drinks and too much juice!

  1. Find Hobbies And Passions

Set an example to your family by finding hobbies and passions – things that you love to do that light you up! Everybody should have things that they love to do, and if you make an effort to find things you love, you’ll be setting an example to your kids. This could even help to introduce them to something they want to do in college, or even as a career.

  1. Develop A Healthy Body Image

You will usually pass your body image on to your kids. If you talk negatively about your body, your kids will learn to do the same with theirs. Developing your own healthy body image is so important, as so much pressure is put on young people to look ‘perfect’! Make sure you don’t talk about your weight in front of your child, or even mention their weight to them. Put a focus on being healthy, over everything else, but don’t give them a complex.

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3 Health Warning Signs You Should Never Ignore

By | On September 12,18 | 0 Comment

Health warnings NOT to Ignore!

There are a lot of health issues that will, believe it or not, resolve themselves. An example of this would be a cyst. Cysts are common and can occur anywhere in the body. These small lumps can even appear on the nether regions which lead to cancer scares for numerous people. In reality, cysts are harmless and will disappear by themselves within two weeks. However, this isn’t the case for all health symptoms. Some are signs of a far more serious problem. So, let’s look at a few of the health issues that you should never ignore.

Hallucinations

This is far rarer than most people realise, but it can happen. A hallucination will typically be caused by a lack of sleep. If you are suffering from insomnia, this could be the cause of you seeing things that aren’t actually there. Even going two days with low levels of sleep can cause your brain to start to hallucinate. However, if you’re sleeping regularly and you are still seeing or hearing things that aren’t there, you should consult a doctor.

This could be a sign of a psychological issue such as schizophrenia. Or, it could be the sign of a physical issue in the brain such as a tumour. Tumours can cause a range of sensory issues and severe migraines can also be a sign of this rare occurrence.

3 Health Warning Signs You Should Never Ignore

Painful Teeth

There are a number of causes for painful teeth. It’s possible that they are moving and this will be the case if you have or used to use braces. You might also find that your wisdom teeth are coming through, pushing on different teeth in the mouth. This can feel like the adult equivalent of teething can it can get very painful for the individual. Alternatively, it’s possible that you notice a sharp pain in the upper section of your teeth after you have eaten. Be careful of this one because it can be a sign of tooth decay. It’s worth getting a dentist to check your teeth out anytime you notice pain in your teeth that lasts longer than a day or is recurring. Often there will be a simple explanation.

You also need to watch out for ulcers in the mouth that won’t go away or white marks on your inner cheek. Both can be a sign of a serious health condition that should be looked at.

3 Health Warning Signs You Should Never Ignore

Weight Loss

We often think of losing weight as a positive occurrence. It’s always good to drop those pounds, right? Don’t be so sure because losing weight can be the sign of something serious going wrong in the body. Particularly if the weight loss occurs suddenly and it’s accompanied by a loss of appetite. While a range of different conditions and factors can cause this issue, it’s worth being aware of the problem and addressing it by speaking to a doctor. They will be able to check if the issue is serious of if it’s just a case of taking the right medicine.

3 Health Warning Signs You Should Never Ignore

Take this advice, and you won’t ignore some of the most serious health warning signs.

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Tired and Pale? You might be low on Iron. Do this first!

Tired and Pale? You might be low on Iron. Do this first!
By | On August 22,18 | 0 Comment

Way’s to help if you you have low Iron

Iron is a vital element in your body and without it, normal body functions would fail.

One of the primary roles of iron is to carry oxygen in the body. It is an important component of haemoglobin which transports oxygen from the lungs to the rest of the body. If your body does not have enough iron, it cannot produce enough red blood cells which contain haemoglobin. You will have too little haemoglobin in the blood i.e. anaemia.

Women are prone to anaemia because they lose blood every month through menstruation. In fact, women are advised to eat foods that contains a lot of iron to avoid deficiency. Pregnant women are recommended to consume 27 mg of iron per day while men require only 8 mg of iron in a day!

The Stages of Low Iron

Deficiency of iron has different stages and it can be diagnosed by the following blood tests:

  • Testing the level of serum ferritin – a protein that stores iron in the body
  • Haemoglobin test – a protein that carries oxygen in the body

Stage 1 of iron depletion is evident when serum ferritin falls below 30 micrograms per litre.

Stage 2 (also referred to as latent iron deficiency) is when ferritin levels fall below 20 micrograms per litre. This means that the cells and tissues in the body are not receiving iron needed to function properly.

The final stage is known as anaemia and it is characterized by weakness and fatigue because the red blood cells cannot distribute oxygen around the body.

Symptoms of iron deficiency

Although you only know for sure you have low iron by being diagnosed by a doctor, there are symptoms associated with iron deficiency. Some of these symptoms are:

  • Hair loss
  • Headache
  • Fatigue/ lethargy
  • Shortness of breath
  • Feeling dizzy or lightheaded
  • Pale skin or face
  • Feeling cold or low skin temperatures

What are you supposed to do?

Tired and Pale? You might be low on Iron. Do this first!

First make sure you get the right diagnose, by asking for the right blood test. Some of these have been mentioned above, but there are more options. These are tests to measure the level of iron in the blood, the capacity of the body to absorb iron and the amount stored in the body.

  1. Ferritin – is used to measure the amount of iron stored in the body because it is the major iron storage protein in the body
  2. Transferrin – To determine the level of iron in the body, the iron bound to protein transferrin is measured. Transferrin is formed in the liver and it is the major carrier of iron in the blood.
  3. Total iron binding capacity measures all the proteins in the body that are responsible for transporting iron.
  4. Transferrin saturation is the percentage of transferrin that is saturated with iron. If the percentage is less than 20, delivery of iron is impaired. On the other hand, if the percentage is higher than 60, iron might be deposited in organs other than the bone marrow and this can lead to organ damage.

Purpose of iron tests

  • To detect iron overload and also monitor the removal of iron in people who have hemochromatosis
  • To detect/evaluate abnormalities in iron metabolism
  • To determine what causes anaemia and monitor patients who have chronic anaemia

After getting your test results, you will receive professional advice from medical practitioners advising you on the way forward. In fact, you may get some prescriptions or need to change your diet depending on your specific results.

Sources of iron to prevent deficiency

Normally, your body absorbs iron two to three times more from animal sources when compared to plant sources. Some sources of iron from animals include:

  • Chicken
  • Turkey
  • Lean beef
  • Oysters

However, even if your body absorbs iron from plant sources at a slower rate, there are numerous sources of iron from plants. In addition, you will benefit from vitamin C which is vital in preventing scurvy. Some plant sources include:

  • Tofu
  • Cashews
  • Baked potatoes
  • Beans and lentils
  • Fortified breakfast cereals
  • Whole grain and enriched bread
  • Dark green leafy vegetables e.g. spinach

Avoid the following:

  • Added sugars or sweeteners
  • Processed grains
  • Dark chocolate – because it contains tannins which inhibit absorption of iron. You should moderate your intake
  • Bran – it is an insoluble fibre that traps and removes iron during absorption
  • Soda – besides having high sugars or sweeteners, soda blocks absorption of iron
  • Coffee and black tea – if you take excess coffee it might block absorption of iron
  • Conventional dairy – calcium usually binds with iron in foods thus inhibiting absorption

Tired and Pale? You might be low on Iron. Do this first!

Other ways to boost iron in your body

  1. Use probiotics for a healthy gut

A healthy gut facilitates absorption of iron in the body. So you should be concerned with the health of your gut. It is recommended to add probiotic-rich foods to your diet to improve your gut health. You can try homemade yoghurt, sauerkraut and goat milk kefir.

  1. Reduce stress

If you are stressed out, your spleen and liver fail to function normally and this can result in iron deficiencies. Avoid stressing yourself by taking exercises, using essential oils, having enough sleep, seeking professional help, talking with people, doing what makes you happy among other positive things. You will improve your health and reduce stress thus avoiding anaemia.

  1. Take supplements

You can consider taking a B vitamin complex that has folate and iron supplements. These supplements will also help in reducing stress and spleen health which is vital in body health. But before you stock up on these, you should seek help from a practitioner instead of doing it yourself.

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Get In The Know With Pilates Pal Website

get in the know with Pilates pal website
By | On August 16,18 | 0 Comment

What is Pilates?

Pilates (pronounced puh-lah-teez) is a system of exercises developed by the German, Joseph Pilates during World War 1. The system was named after him but he referred to it as “Contrology.” He firmly believed that there was a definite connection between physical and mental health. The intent of these exercises was to strengthen both mind and body. If practiced consistently, Pilates will build strength, improves flexibility, and develop control and stamina. Pilates is practiced globally especially in countries in the Western Hemisphere. You can learn about the Pilates procedures and equipment used in the exercise programs at Pilatespal.com, Inc..   

Principles of Pilates

Joseph Pilates never created a system of beliefs for his method, but the principles included here are evident from the pages he wrote and other documented materials. There is no set order in which the principles are presented, the list here is as follows: breath, control, concentration, center, flow and precision.  These principles are the basis of many techniques of Pilates and they are normally accepted as the base of the system.

Breath

There is equal importance shared among the basic principles, but breath involves much more than respiration.  In Pilates, breath is the energy of the driving force and the engine that propels the art. It can be viewed (as regarded by Joseph Pilates) as of life, of the mind, spirit and body. Breath then is observed here as the mutual thread that goes through every foundation principle; joining them together.

Breath is an important key to life. The only skeletal muscles necessary for life are the respiratory muscles, but too often breath is taken for granted.  Understanding the anatomy essential to breath can assist in the optimum use of breath.

Concentration

The focus of this principle is the procedure involved in doing the exercise rather than on exercise itself. In this principle, it is important to concentrate on the body’s alignment, and keeping the correct alignment and equilibrium during the entire exercise session. It is vital that the practitioner maintains mental concentration throughout the session.

Center

In Pilates, a practitioner’s control of the body must begin somewhere: the center.  Of the Pilates method, the center is the primary point. The body’s “powerhouse” are the set of muscles in the middle of the body, those surrounding the abdomen, hips, upper and lower back, inner thighs and buttocks. In addition, center is the point where if the body was suspended it would be balanced fully in all directions. Learn more about Pilates exercises here:  https://www.wikihow.com/Do-Pilates

Control

“Contrology” was the preferred name given by Joseph Pilates for this principle. It focuses on muscle control. Every exercise is executed with control.  Control becomes refined with practice. Refined control is related to fewer errors, greater coordination, exact alignment, greater balance and improved ability to duplicate the exercise effectively over many attempts, by the use of minimal effort and evading unnecessary muscle tensions.

Precision

Precision is the precise manner by which an action is performed. The difference between precision and other exercise routines is the way it is done.  Knowing about anatomy will assist the practitioner in realizing precision.

Flow

Flow is effortless, continuous movement; a physical energy applied from the center that will direct movements of the extremities.  Achieving precision will ultimately lead to flow to and from and within each exercise to build strength and grit.

Equipment used in Pilates

The exercises are done on mats placed on the floor or on exercise apparatus developed by Joseph Pilates. These workout machines use pulleys and resistance from the body weight of the participant on the equipment and progressed spring levels. The reformer is most likely the most famous resistance equipment to be found in a Pilates workroom. Read here for more on Pilates.

get in the know with Pilates pal website

Pilates is appropriate for both males and females whether you are a professional athlete or you are just an ordinary person or retiree trying to get back in shape. Pilates low effect and usefulness have made it the preferred foundation exercise techniques for many individuals around the world including celebrities.

When done correctly and regularly, and with the correct instructions that will assist you in embracing the main principles, Pilates will bring a change in your life. It will also enhance your lifestyle giving you healthy appearance.  

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Way’s of coping with a chronic illness

Way's of coping with a chronic illness
By | On June 24,18 | 0 Comment

Way’s of coping with a chronic illness

Living with a chronic illness can make life very difficult indeed, as those living with one will understand. Yes I have a chronic illness but I am also a mum and wife still wishing to live my life and not let my health get the better of me.

I suffer with Endometriosis and have been living with the condition now for 16 years, resulting in surgeries. I also suffer with Fibromyalgia and depression – both of which recently diagnosed. A cocktail of medication is taken daily for various of reasons. I don’t like taking them but know they are for my own good.

Due to my health deteriorating I am having to sadly reduce my working hours and step down in my position at work. This is reluctantly being done as I love my job and I wish to continue working for as long as I can. I work as a support worker out in the community – currently on light duties and only working three day’s a week.

Daily chores are apart of everyday life and if not managed they soon begin to pile up…..If only the cleaning fairy was real.

The chronic pain really does make my life difficult, but things are still needing to be done at some point. At the moment I am currently under the care of consultants and attending pain management in London. I am trying to live life as comfortable and to the full the best I can, following specialist advice.

Hopefully soon I am due to start a specialist treatment plan but this sadly doesn’t start until October as these plans only run a few times a year and I have been booked on the next plan. In the meantime I am going to do all I can to manage my chronic pain better and make life easier for myself and my family.

Way's of coping with a chronic illness

Below is a list of my way’s of coping to still feel like a mum and wife whilst suffering a chronic condition. I may suffer a chronic condition but I am still a mum and wife with bills to pay and a house that needs cleaning.

Here are a few of my self-help tips

  • Make a list of jobs – Making a list of jobs that I know I can do and making up a weekly jobs planner to help me keep on top of things so they don’t pile up.
  • Post-it-notes – It is probably medication related (well I hope it is) but my memory is awful at the moment and I am easily forgetting things. Leaving myself little notes/reminders are currently helping massively.
  • A little bit each day – I have made a point to try and do a small amount each day. Long gone are the days of rushing around and trying to blitz the house in a day or two. I now have to go day-by-day doing what I can depending on how I am feeling.
  • Make chores more manageable – By using light-weight cleaning tools/aids it helps a great deal. No more big heavy hoovers, mops and buckets. My stomach muscles are not what they used to be due to my Endometriosis and surgeries.
  • Medication reminders – I am always asking myself “have I had my medication” – I purchased a dosset box. This gets filled up on a weekly basis and all I have to do is check the box. If my medication is still there for that day and times of day then it helps to remind myself.
  • Online shop – Online shopping is a godsend. No more having to struggle with heavy bags/trolleys. Ordering online makes my life so much more easier. I order our weekly shop online and pretty much everything else needed to be honest. I am even going to try online healthcare at some point.
  • Ask for help – I have always been a very independent person and to be honest asking for help is something I struggle with and absolutely HATE doing – but is something I have to start learning to now do. Ian is always telling me off where I overdo things and end up in pain.

Working from home will make life so much easier for me

Way's of coping with a chronic illness

  • Work from home – It goes without saying, reducing my working hours with my employer is having a knock-on-effect with our monthly income. I am currently trying to work more from home so I can be resting but also be working and helping pay the bills.
  • Plan ahead – On what I call “a good day” I like to plan ahead, by organising myself more. This can be anything from preparing for any upcoming family events, paying bills, meal prep/batch cook and reply to missed emails from a “bad day” as when I am in pain I tend to let things slip. Things are then easily missed or forgotten so I try my best to catch up with things and try and plan ahead the best I can.
  • Talk – I can sit and talk for hours about a load of gibberish but I must also learn to talk about my feelings more. Recently at one of my hospital appointments I was asked “how I was feeling” – this was done over a few questions in different ways. I ended up breaking down because to be honest I just feel useless now. A few years back I used to be able to do so much, be so organised and I look at myself now and how little I manage to do, I just feel like a complete failure. I have recently joined support groups to try and help me open up about how I am feeling and not hold it all in.
  • Rest/relaxation – Learn to rest would be a huge help to myself. I am always looking round and seeing things that are needing to be done, I just need to learn that it will still be there later/tomorrow and not everything can be done in a day. Or learn to ask for help and see if someone wouldn’t mind helping me. We are currently trying to form a family daily cleaning jobs list. If it works the way we hope then we will all have 1-2 jobs a day each and things shouldn’t get that bad.

Way's of coping with a chronic illness

  • Not stay indoors – Getting out for some fresh air is important. Staying shut away indoors isn’t good and it is good to get out even if just for a little while. I do enjoy walks with Coco, someone always comes with me just in case It gets a bit much. I do have to rest along the way but I do enjoy the fresh air and the walk. It helps to clear my head.
  • Weight loss – Trying to shift some weight is something I would love to do. I managed 3 stone loss a few years back and I would love to do it again plus more. Weight loss will also help my health. I am currently trying to do light exercise at home alongside trying to eat more healthy.
  • Sleep – I seem to have forgotten what sleep is lately. It has been ages since I have had a good full nights sleep. Some day’s I wake feeling more tired than when I had gotten into bed. I am constantly exhausted from the pain but just can’t sleep. I must look into way’s of helping to get a good nights sleep. A good nights sleep makes a huge difference when suffering chronic pain.

Do you suffer with a horrid chronic condition?

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5 Ways to Help Out Your Grandparents In Their Old Age

5 Ways to Help Out Your Grandparents In Their Old Age
By | On May 31,18 | 0 Comment

5 Ways to Help Out Your Grandparents In Their Old Age

I’m sure I speak for most of us when I say that our grandparents are some of the most treasured people in our lives. It’s always difficult seeing them get older because it’s a constant reminder that they’re not going to be around forever, but they are indeed getting older and as a result of that we should really do our best to help them out when they need it!

If you’re interested in ways you can help your grandparents then read on – after all, they’d do it for you!

Ask your parents how you can help

If your grandparents aren’t as spry as they used to be, there’s a good chance your parents will already be caring for them in some way – so they’ll have a better handle on the situation than you. It’s best you ask them how you can help before you just blinding go do chores around their house – otherwise the same job will be getting done twice!

Pitch in with the cleaning

As people get older their joints start to ache and they become a lot less mobile than before – so therefore their house may fall into disrepair. It’s always a good idea to offer to do their cleaning once a week. It doesn’t have to be anything drastic, give the place a quick dust, hoover up any debris and maybe even mow their grass – nobody wants to live in a dump!

Help them get around

As I mentioned previously, their mobility can become a real issue when they reach a certain age. Offering to give them lifts in your car (or even just accompanying them on the bus) can be a huge support to them when they need to get out the house.

If they value their independence (and don’t we all) it might be a good idea to get them a mobility aid. A mobility scooter is the perfect gift for anyone who suffers with getting from A to B but absolutely refuses to let anything stop them from doing just that!

Cook up a storm

It’s probably a safe bet that they’ve cooked you plenty of lovely meals of the years. So don’t you think that it’s about time you repaid the favour? Don’t go serving them up any old rubbish though, give them some proper nourishment. Oily fish and green vegetables are a tasty and healthy way to keep your body in tip-top shape – they also do a great job in improving your mental functions!

Engage in a good old chin wag

They say the youth have lost the art of conversation, well, prove ‘them’ wrong! The elderly absolutely love it when you dedicate time to listen to their stories, after all, it can get really lonely sometimes when nobody wants to devote attention to you. Who knows, you might even learn a thing or two from all that sagely wisdom!

So there we have it, 5 things you can do to brighten up your grandparents day just that little bit more. Feel free to comment below if you come with any more!

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Time to admit age is catching up with us

Time to admit age is catching up with us
By | On May 10,18 | 0 Comment

Time to admit age is catching up with us

Our kid’s are no longer babies and are in fact growing into handsome young men. We are often being told how polite and helpful they are. They are growing up too quickly for our liking. Two out of our three boy’s now have girlfriends and are in full-time jobs making plans for their futures. Lee has only just left college and within days has got himself a job where his brother is currently working. Bradley our youngest is just about to sit his GCSE exams and is due to leave school in the next few weeks…..Yikes, how do we stop time?

Recently we dusted off our old photo albums from the loft and we all sat and had a lovely evening reminiscing, it was lovely. We was laughing at funny moments we had captured of our boys with dinner on their head from when they was learning to feed themselves, also funny potty training moments. The boys were laughing at each others outfits before they then started laughing at photos of us. Yes the comments was coming at us of “crikey dad you had hair”, and “mum look this was before you started going grey”. It was funny and sadly yes the comments were true. Age really is starting to catch up with us.

Time to admit age is catching up with us
Ian in 2001 (as the boy’s say “with hair”)

As working parents we spend our time worrying about our kids that we hardly take time-out for ourselves do we?

Well after seeing those photographs I fastly contacted my hairdresser and booked her to come and hide my grey, but poor Ian he really is going thin on top. Everyone tends to laugh at him for it and I do feel sorry for him, but he takes it in his stride and laughs it off but I know it does bother him. We have in the past bought him shampoos that have been recommended but sadly they didn’t work. I have taken to looking online and reading up on men who have suffered the same problem, most are saying that the they opted for hair treatments. I had been browsing the internet looking up on the treatments as I was curious and asked myself “how does a hair transplant work”? I came across Wayne Rooney’s hair transplant results, wow what a difference.

Time to admit age is catching up with us
Ian now 2018

When chatting with Ian about going thin on top he seems to think it is a receding hair-line problem. He is fully aware that there is help out there for him should he wish to get help, but for now he said he enjoys winding the boys up and blaming them for him going bald, as he say’s he had hair before they was born and they made him pull it out. Cheeky bugger, he is a wind-up merchant.

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