A Bone To Pick: Making a Conscious Effort to Care for Your Joints

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Joints are the connections between two bones that allow you to move freely, carrying out actions like turning your head, moving your fingers, bending your elbows or knees and twisting your hips. Soft tissue (a combination of cartilage and synovium) cushions the joints and is lubricated with synovial fluid to allow smooth motion without your bones rubbing against one another. It is said that there are around 360 joints in the average human body and maintenance of them is crucial for a comfortable and pain-free life. So how do you take care of all of them?

Rectify Problems Early On

So many people are reluctant when it comes to visiting their local GP. Often, individuals will turn a blind eye to problems, brushing them under the carpet until they are creating unbearable pain or sickness. Don’t let this happen. If you notice any stiffness or pain developing in your joints, seek out advice. As they say, prevention is better than cure. If you find that problems are advanced, contact a specialist. If you find that you are having problems with your elbows, a good Elbow Surgeon can work wonders. They will resolve the problem and put your body back at ease and out of pain. No matter what your problem, professionals will be able to improve it in some way.

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Exercise

Your joints are supported by your muscles. So, if we are to follow the logic, stronger muscles mean better-supported joints. Your joints are already under a lot of pressure. Especially your knees, spine, and hips, which support the majority of your body weight. So give them a helping hand by increasing your muscle mass. Opt for a weight training routine incorporating dumbbell squats, lunges, and press ups. Start with low weights and build up over time. Diving straight in the deep end could result in injury, which is the opposite of what you set out to do. If you are new to weight training, hire a personal trainer to create a personal workout plan and to monitor your progress. They will also ensure that you are using the right techniques.

Monitor Your Weight

Your joints support your bodyweight, so if you are excessively overweight, you are subjugating them to continuous pressure. This can only last so long before you start to notice and feel repercussions. Losing a few pounds will prevent wear and tear on your joints. So try out a healthier, more balanced diet and (as advised above) regular exercise. If your joints feel sore or painful, opt for low-impact exercise like swimming. The water will support your weight while you get a thorough, full body workout.

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Eat Well

Start eating with your joints in mind. This doesn’t just mean smaller portions and balanced meals. Maintain strong bones with plenty of calcium-rich foods, such as milk, cheese, and other dairy products. If you are lactose intolerant or vegan, don’t worry. Soy milk, broccoli, and kale are also rich in calcium. If all else fails, you can always consider taking supplements.

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5 Signs That Show You’re Not Sleeping Enough at Night

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Sleep deprivation is a serious issue that far too many people take for granted. There are many associated effects, such as feeling moody and poor memory, that can seriously harm our lifestyle and careers. While many busy people swear by getting just a couple hours of sleep per day, they’re actually damaging their health in the long term. Our bodies need time to recharge and that’s where sleeping comes in, so if you deprive your body of that privilege then you’re ultimately going to encounter adverse health effects that could eventually lead to serious complications.

It’s clear to many people that a good night’s sleep is important, but there are still too many people that take this too lightly. If you’re unsure if you’re sleep deprived or not, then here are a couple of signs that show you’re not sleeping enough at night.

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You Always Feel Tired During the Day

This is one of the more obvious points, but it still has to be said. Your tiredness might not be because of the physical work you do at your job, it probably isn’t because of your diet and it might not be because you’re overexerting yourself—it’s probably because you aren’t sleeping enough. If you aren’t getting at least 7 hours of sleep at night, then chances are you’re probably depriving yourself of the sleep that your body needs. Try your best not to stress your body out and get an hour or two of shut-eye at night and you’ll find yourself yawning less. However, if you get a good 7-8 hours of sleep per night and you still feel tired, then you may want to speak with your doctor to ensure it’s not an underlying health problem. If you’re having trouble falling asleep, then replacing your mattress with something new, getting luxury California King sheets and adjusting your pillows to the way you sleep can make a huge difference in comfort.

You’re Constantly Having Mood Swings

The amount of sleep you get at night and your mood are closely linked. Most people already know that if you wake up early or you don’t get enough sleep, you’re in an irritable and foul mood that can quickly spiral out of control. Not only are you more susceptible to mood swings, but it can also make you more aggressive in some situations, you might feel stressed out and there are times when a lack of sleep can make you feel hopeless and sad. This mental exhaustion can have damaging long-term effects if not managed correctly. If you’re limited yourself to less than 6 hours of sleep per day, then you’ll notice a dramatic and immediate difference in your mood after you resume a regular sleeping schedule.

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You Find It Difficult to Remember Things

Poor sleep quality can actually contribute to memory loss and even brain deterioration in the elderly. However, even for young people, a lack of sleep can make it difficult to remember certain things. Sleep helps to keep your mind healthy so that you have an easier time acquiring and recalling memories. A lack of sleep reverses this effect, and you’ll find it’s a lot more difficult to recall memories when you’re running on fumes. This can harm your work and make it difficult for you to perform daily tasks.

You’re Getting Sick More Easily Than Before

A lack of sleep has actually been shown to negatively affect your immune system. As you sleep, your body naturally bolsters its immune system by releasing proteins called cytokines. These help you fight infections, inflammations and even the effects of stress. A lack of sleep prevents these cytokines from being produced by your body and your immune system will be weakened as a result. If you want to stay healthy and stop falling ill, then remember to stick to a regular sleeping schedule and get at least 7 hours of sleep per night.

You’re Making Mistakes at Work and Can’t Focus

If you’ve ever been at work talking to someone then suddenly zone out, chances are your focus is probably shot and you need a little bit more sleep. It’s hard to focus after sleeping just a couple of hours because your brain hasn’t had time to rest and recuperate. This negatively affects your work and you might find yourself dozing off at the wheel or during work. Driving while drowsy is incredibly dangerous and is equal to driving while drunk—something that comes with a serious penalty. Instead of relying on copious amounts of caffeine, get some more sleep so that your brain has time to recover from the previous day. This will help you in preventing mistakes, it will increase your focus, and you will ultimately be more productive throughout the day.

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Just Breathe: Improving Your Physical, Mental And Emotional Health

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Spring is finally merging into summer, and as the seasons change a lot of us find ourselves feeling in need of making a few changes. Here are a few tips on how you can improve your physical, mental and emotional health this summer…

Your Physical Health

Get In Shape

First of all, it’s time to get in shape. Forget everything you’ve been told about developing a bikini body for the beach this summer – let’s face it, if you have a body and it’s in a bikini then that’s all you need! Instead, focus on the way that you feel. Being strong and being able to run after your toddler without getting out of breath and noticing that you’re getting stronger and more supple so your balance is better – all those things are much more important and invaluable than what exactly you weigh. If you don’t usually walk around much then now might be the time to make that change – leave the car at home when you pick your kids up from school or the bus stop in the evenings and give the environment a break as well!

Start A Class

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If you’ve never gone to a fitness class, now might just be the time to start. No one’s saying that you immediately have to start a rigorous schedule of circuit training, but if you find it hard to run on a treadmill without getting bored then a class might be a much better option for you. You could learn to swim better or even do a water fitness class at your local pool – those might be great options if you’re a little overweight because the water will support your weight and prevent your joints from getting sore or injured. If you want to focus on strengthening your core muscles then pilates might be a good fit for you, while yoga is great for anyone who wants to get flexible and supple. If you’re more of an active person, try out zumba and dance the night away as you do aerobics to Latin music.

Start Cooking From Scratch

If you’ve never been in the habit of cooking your meals from scratch, now is the time to start. A lot of pre-packaged food tends to contain a lot of additives, along with added sugar that you really don’t need in your diet – not only will it destroy your energy levels but it also isn’t very good for your teeth. If you have any dietary requirements or you simply want to know what exactly is in your food, it’s a good idea to start cooking it from fresh yourself. Go for fresh fruits and vegetables along with free range meat – it might be a bit more expensive but ethically it’s definitely worth it!

Eat Breakfast

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If you’re looking for one tip about how to eat more healthily, this is it: start eating breakfast. A lot of people completely skip the most important meal of the day and just go for coffee instead but the truth is that if you want to eat healthily for the rest of the day, it’s important to start well with your breakfast. Go for wholewheat toast with smashed avocado and a poached egg, or maybe peanut butter and sliced banana if you’re in a hurry. Granola with fresh berries and natural yoghurt is both tasty and good for you, and if you really aren’t a breakfast person then you could always make a smoothie that you can sip at your desk at work.

Your Mental Health

Watch Out For Mental Health Issues
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A lot more people suffer from mental health issues than you might expect. There is definitely still a bit of a stigma surrounding mental health problems like depression, anxiety and OCD and the only way that we can remove that stigma is by talking about mental health issues more. You might think that depression means that you feel sad all the time or that you can’t stop crying, and those things can definitely be symptoms of it – but other symptoms can include feeling angry or annoyed, or simply feeling empty and as though you aren’t taking as much pleasure in your favourite things as you used to. If you think you might be suffering from depression, go and talk to your doctor – it isn’t anything at all to be ashamed of.

Go To A Therapist

Therapy doesn’t have to be just for people who suffer from mental health problems or who have had bad things happen to them, although it can definitely help people living in those circumstances. It can also work excellently for anyone who just wants to work on their coping mechanisms, meaning that they’ll be more equipped to handle whatever life decides to throw at them. Going to therapy means that if something bad does happen to you, you’ll find it a lot easier to deal with

Practice Self Care
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Finally, it’s important to make sure that you take care of yourself. Self care doesn’t mean telling yourself that you don’t have to go to work because you feel sad or buying too many pairs of shoes because you’re in a bad mood. It means making yourself go out to see your friends even though you might not feel like it, because in the end it’s the best thing to do. It means making yourself eat salad even though you don’t feel like it, because your body will thank you for it in the end, and learning grounding techniques for when you’re unhappy and wound up. It means taking a shower even if you don’t want to, going for a walk, getting up off your sofa. Self care means doing the things for yourself that you need to and that will make you feel better in the long term as well as in the short term.

Your Emotional Health

See Your Friends
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It’s important that you make sure that you get out of your house and that you socialise as much as you can. No one’s trying to force you to be a social butterfly if you really aren’t that kind of person. But you need to be aware that maintaining friendships can take time and effort, and even if you don’t feel like it, you need to drag yourself off the sofa after work and out to a restaurant to have dinner with your best friend. In the end, you’ll be glad that you’ve done it – and seeing your friends is often like a form of therapy because you can all talk about what’s going on in your lives. It might just make you feel less alone to hear and see that other people have similar problems to the ones that you have too.

Cut Out The Dead Weight

If you have any relationships in your life that simply aren’t going anywhere, you now have permission to end them and get them out of your life. Remember that your time is a precious and valuable thing and you shouldn’t be wasting it on anyone who simply doesn’t deserve it. If you have a partner who doesn’t treat you as well as they should, you need to end the relationship as soon as you can – your partner should be a support to you and make sure that you feel good about yourself. It needs to be a loving and mutual relationship and if that isn’t what you’re getting, it’s time for it to be over. Likewise, if your friends simply aren’t as supportive as they should be, think about it hard and try to decide whether your years of friendship are still worth it. Remember: nothing is a failure simply because it ended.

Focus On Your Professional Life

If you feel dissatisfied in your day to day professional life, now is the time to make some changes in that arena. Talk to your boss about increasing your wages at your next annual review so that you feel you’re getting paid fairly for your work. If you dislike the job itself then it could be time to start looking for something that you find more rewarding. A lot of people who work at charities and non-profits might get paid a little less, but they know their work is valuable.

Do What You Love
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Finally, it’s time to start to focus on yourself and to start doing what you love. A lot of us start telling ourselves that we’ll do what we want at some point in the future – we’ll write those novels, we’ll learn Spanish, we’ll go on a dating website and finally find the loves of our lives. But let’s face it – if you keep putting things off, then the time will never come and you’ll be left with a lot of regrets. Everyone has enough time for the things that they really care about so it’s time to prioritise what you really want to do. Get a babysitter so you can start to go to painting classes, and book that holiday in India, and start to learn how to make French pastry. The time is now, and if you don’t go for what you want you’ll only regret it.

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Quick Recovery From Serious Injury & Illness

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There are few things worse than suffering a sudden bout of illness, or experiencing some considerable injury. When this happens, it can often be enough to make people genuinely depressed, or to at least frustrate them. If this has happened to you recently, then you might want to think about what you can do to make the best of a bad situation. As it happens, there are usually a number of things you can do, and as long as you know what your options are, you should at least feel considerably less worried about it all. Let’s take a look at the different aspects of experiencing such an unfortunate incident one by one.

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Financial

Although money might not be the first thing you think about, you have to admit that it is a big part of suffering any kind of serious injury. This is often simply due to the fact that you might need to take the time off work in order to recover from your injury or illness. This alone can mean you are in financial trouble, but you might also have hospital bills and so on to pay as well. Whatever the situation, it is worth looking into whether or not you are eligible for any kind of compensation. You can find lawyers for any personal injury issue, so you don’t have to worry about not knowing what you are doing. Besides, if you can successfully claim compensation you should find that the whole experience is much less worrying.

Physical

Obviously enough, any kind of injury or illness is going to affect you mostly physically. If you are suffering from a particularly bad case of something, then it can often be quite upsetting, frustrating or even exhausting. Sometimes it can be worrying not exactly knowing when you can expect any kind of recovery. Either way, it is essential that you do everything you can to help yourself recover as fast as possible. This could mean taking the necessary time off work, allowing yourself to rest, or visiting the doctor to see what their professional opinion is. Whatever is necessary, make sure that you are doing it if you want to recover as soon as possible.

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Mental

Being ill or having an injury can also often affect you psychologically. When tis happens, it can make the whole experience much more difficult. There is nothing worse than having to deal with the psychological as well as physical pain of an injury or illness. However, if you do find this being an issue, try to keep calm and carry out simple activities to keep your mind busy. This should help you to get through to the other side without too much hassle, and that will men that the whole situation is much easier to deal with on the whole. It could be that you need some help from your loved ones to remain positive in mind, in which case be sure to ask for it when it is necessary.

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Bone Idle? The Importance Of Exercise And Other Tips For Strong, Healthy Bones

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Be honest. Do you do enough exercise, or are you one of those people who counts a daily workout as the walk from the car park or the train station to the office? Most of us know that inactivity is harmful to our hearts, but did you know that being bone idle can also have a negative impact on the condition of your bones? Here are some tips to help you ensure your bones are as strong and healthy as possible.

The benefits of exercise

You tend to think about burning fat and building muscle tissue when you work out, but regular exercise can also be incredibly beneficial for your bones. Just as physical activity strengthens your muscles, it can also make your bone tissue more resistant to damage. If you exercise on a regular basis, your risk of injury decreases and you’re less likely to sustain serious problems if you fall. Exercise improves your coordination, stamina, and balance, all of which make you less susceptible to slips and trips. Your bone tissue goes through cycles. When you’re young, the bones develop relatively quickly, and as you age, you lose bone density. This is why older people are at greater risk of osteoporosis or brittle bones.

All forms of exercise can be beneficial for your bones, but some are more effective than others when it comes to strengthening the bone tissue. Weight-bearing exercises are recommended by trainers and doctors. They make the bones work harder to support your body weight. Examples include lifting weights, walking, and dancing. If you do have weak bones, it’s best to avoid high-impact exercises like jumping.

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The importance of your diet

Calcium and vitamin D are the key players when it comes to bone health. To prevent deficiencies and reduce your risk of osteoporosis, ensure that you get enough vitamin D and calcium from your diet. Good sources include leafy green vegetables, dairy products, nuts, and tofu. If you already have signs of osteoporosis, your doctor may recommend taking supplements to boost your calcium intake and increase bone strength. Before you add supplements to your diet, do your homework and check out pages online like AlgaeCal reviews. Ask your doctor for advice before changing your diet and combine healthy eating with targeted exercises. You may wish to work with a physical therapist or an experienced personal trainer to design a fitness plan that will complement your new diet.

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Smoking and drinking

Smoking and drinking more than the recommended intake of alcohol are risk factors for osteoporosis. People who smoke are likely to have weaker bones than non-smokers and alcohol affects your body’s ability to absorb calcium. If you are a smoker and you want to try and quit, your doctor can help. There are lots of different treatments and therapies you can try, such as group support and nicotine replacement therapy. If you’re worried that you drink too much, use an app on your phone to keep track of your weekly intake and try and alternate alcoholic and soft drinks on a night out.

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If you’re keen to do more to protect your bones, you’ve come to the right place. Take these tips into consideration, and kiss goodbye to being bone idle for good!

*Disclaimer: readers are advised to speak to their doctor before making any important decisions about their health.

 

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Mouthing Off About Your Oral Health

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‘Smile!’. It’s one of the words that gets said during a photo or even if you look the slightest bit sad, but it’s something that strikes fear in the hearts of those who are self-conscious about their oral and dental health. Your mouth is one of the biggest focal points on your face. You eat, speak, kiss and laugh with your mouth and due to it being used constantly, you need to take care of it. It’s not just your teeth, either. Your oral health encompasses your tongue, your gums and your breath. If you are worrying about your teeth being discolored, you first have to figure out the reason why your teeth have changed from white to yellow or brown before you can fix it. Most people make a mistake in thinking that if you brush your teeth every day, your oral health will be in tip top shape. This isn’t the case and understanding how to keep your mouth healthy is important!

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Open any magazine, and you’ll see celebrities splashed across the pages with brilliantly white teeth and perfectly pink gums. You rarely see news articles about the halitosis of celebrities. When you have an army of nutritionists, doctors and dentists at your disposal, it’s very easy to have a beautiful smile and perfectly healthy gums. You were taught from a young age to brush twice a day, floss after meals and rinse with mouthwash to keep those gums healthy. Hopefully, you’ve been keeping that routine up and going but even if you do, you can still end up with oral issues. So, how can you take steps at home to keep your mouth in the best shape it can be?

Visit the dentist. It’s one of the most documented fears, but the dentist is not someone to be afraid of. The fear of the dentist usually comes from the lack of control and the vulnerability of opening your mouth and having someone touch your teeth, which can be sensitive. Some don’t attend the dentist due to the cost. Dentistry can be very expensive and if your insurance doesn’t cover you for treatment then you likely won’t spend the money to get your teeth checked out. Spending time with your dentist will help you identify trauma in the mouth and gums. Diseases such as gingivitis and periodontitis are common in the gums and can be managed and reversed but if you aren’t attending the dentist, you’ll find it to be irreversible.

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Visit the hygienist. Not quite the same as visiting a dentist, but the hygienist is the person who will scale and polish your teeth. This is to ensure plaque isn’t overtaking your teeth and making your gums recede, which is very common in women after pregnancy and as you age. They are specially trained in gum diseases and if you are afraid of your dentist or hygienist, you can have an appointment with sedation to relax you. In extreme circumstances, you can be put to sleep for a dental appointment so that you don’t panic. Your hygienist isn’t just going to clean out your teeth and gums, but they can educate you on your overall oral hygiene and help you to make good choices about how you manage your health.

Change your habits. It’s obvious that everything you eat and drink goes into your mouth. What you may not think about is how your daily habits impact your teeth. Sugar is one of the biggest culprits when it comes to decay in your teeth. Fizzy beverages are always fun to drink, but the citric and phosphoric acid that gives it that edge is making your enamel softer. By swapping your daily fizzy drink habit to just water, you can stave off tooth decay and cavities. Sugar is fuel for bacteria in your teeth and gums and the way to avoid any decay is purely to brush and floss after every meal. Smoking is another habit that is going to affect your teeth, gums and tongue in a big way. Nicotine and tar leave your pearly whites more a murky yellow and they also eat the surface of the gum. Switching your smoking habit for www.vaporescence.com/pages/teleos is a good way to start improving your oral health and also tastes far better. Tobacco can lead to oral cancers so instead of lighting up, find ways to occupy your hands.

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The right tools. You need the right tools for the job when it comes to teeth brushing, and many people don’t understand that their toothbrush may not be right for them. Your brush should last you up to three months, and after that you should be binning it and buying a new one. You cannot use a toothbrush for longer, as the bristles will grind right down and not be effective in cleaning any longer. Soft bristles are the best thing for your teeth, as they are easier on your gums and will still clean your teeth. Blunted bristles will not clean your teeth in the way you need them to be cleaned. If you can invest in an electric toothbrush, do so for definite. You need to use the best tools for the job, else you will find that your brushing is futile. While you’re at it, you should ensure that you use interdental brushes such as these ones so that you can get between the teeth where flossing may not.

Flossing does matter. It may seem icky, but getting between your teeth with floss after meals should be one of the most important parts of your oral routine. It’s a chore, it’s boring but it’s effective. Floss reaches right into the spaces that the bristles of your toothbrush cannot get to and you can get rid of particles of food that otherwise would sit and breed bacteria into your teeth. Carry floss with you at work or outside the house rather than just in the house, as you’ll be eating meals when you’re away from your bathroom sink. You may not be able to brush after every single meal, but you can definitely floss!

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Got milk? You should! Foods that are rich in calcium, like milk, cheese and yoghurt are important for your overall health, but more so for your dental health. Calcium, as you know, is important for your bone health. You can take calcium supplements if you’re not a fan of milk or you are dairy intolerant, and vitamin D is also important for your teeth.

Clean your tongue. Your teeth and gums are always in the forefront of your mind but your tongue should always be considered. Mouth ulcers and cancers are always present on your tongue and cleaning the surface of your tongue daily using a professional tongue cleaner is key. There are countless bacteria that lives on your tongue and these can contribute to bad breath. Curing halitosis is going to be so much more than popping a few minty Tic-Tac. You need to get rid of the bacteria on your tongue to help. Going further back, if you have tonsils that are pitted and scarred from throat issues, bacteria can gather in there very easily. These then form stones which are unsightly and give your breath a bad smell.

Mouthwash matters. You can buy any flavour of mouthwash on the shelves of the local supermarket, but you can buy therapeutic ones that help to fight plaque, prevent gum disease and kill tartar and bacteria in your mouth. These mouthwashes should be used at least twice a day and not after brushing, as the toothpaste coats your teeth. Try and rinse first and brush on waking and before sleeping.

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Your oral health is so much more than teeth brushing. Watching your sugary habits won’t just impact your dental health, but will help your overall wellbeing and weight. Coffee, red wine and chocolate are all things that can stain your teeth easily and if you can avoid bad habits that can impact your oral health, you should. Having good oral hygiene isn’t just going to be a physically good thing, but mentally. Your confidence and self-esteem can be deeply rooted in your smile and if you aren’t confident about your smile then fixing the issue is going to make the difference. Not many people know that gum disease can be linked to heart health, but if you do your research you can see the wellbeing of those teeth in your mouth is going to have a domino effect on the rest of your body.

The mouth is the window into what is going on in your body, but if you don’t take care of it, you’re going to be susceptible to diseases and oral cancers later on. Taking care of your gums isn’t just cosmetic, it’s important. Don’t neglect your teeth.

 

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Don’t Get Stressed When You’re Trying for a Baby

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When you’ve been trying for a baby, and you’re sick of seeing that negative sign on your pregnancy tests, it can be easy to fall into a pattern of frantic trying, followed by periods of stress and finally disappointment. This is not unusual, and it is perfectly understandable, but it is also likely to be contributing to the problem.

It is much easier to conceive if you are as relaxed and stress-free as possible. Obviously, this is easier said than done, but if you’re currently trying to conceive instead of getting stressed, try these things instead:

Keep a Journal

When you’re stressed out, anxious and depressed, one thing that can really help you to overcome your feelings and get back to a more positive state of mind is writing your innermost feelings down in a journal. The simple act of putting pen to paper can

Help you to understand and deal with your issues in much the same way that seeing a therapist can, and it can certainly help you to stop ruminating over those intrusive negative thoughts that keep you up at night, so give it a try.

Seek Support

Talking to other people who understand what you’re going through, and who can offer you support is a great way to get things off your chest and released some of the pressure you’ve been under. If there are no appropriate support groups in your area, and you don’t have any friends or family members who know exactly what you’re going through, try the internet – there are many lovely, supportive women online who will help you through this issue in a kind and caring way, so that you know you are not alone.

Try TTC Tools

Trying to Conceive tools are as much of a godsend to people who are looking to conceive as affordable fertility treatment. They enable you to track your menstrual cycle so that you can concentrate on having sex when you’re most likely to conceive. Knowing when you’re most fertile can really take the pressure off you and your partner and allow you to relax a bit during the rest of the month.

Spend Some Time Outdoors

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Many women who are having a hard time conceiving lock themselves away from the outside world because they simply can’t stand to see all the happy families and pregnant women in their neighborhood. They aren’t being spiteful or envious – they just find it hard to see the very thing that they want most in the world. This is understandable, but isolating yourself and not spending enough time outdoors will only lead to more stress and depression. Being outdoors, surrounded by nature, breathing in fresh air is one of the best ways to de-stress and once you’ve tried it, you’ll feel much better about the world.

Think Positive

Being told to think positive when you’re having a tough time rarely goes down well, but the people who are encouraging you to do just that are probably right. Sure, telling yourself that you’re going to get pregnant soon might not make it happen, but saying the opposite will only make you more down and that will lead to more frantic efforts to conceive. The stress that comes from that will make it more difficult to get pregnant, and it will become one big vicious circle that you can’t break out of. So, be gentle with yourself, try to be positive and keep at it.

Exercise

Not only is exercise one of the best forms of stress relief, but the healthier your body (and mind) the easier it will be to conceive, especially if you have a little weight to lose. You’ll probably be tired when you’re trying to conceive, but fitting in even just 30 minutes of exercise a day will make all the difference.

Have Fun

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Even though you’re going to be concentrating your efforts in the bedroom on making a baby, you should still take the time to have fun. Take the pressure off and just have sex for the sheer pleasure of doing so once in awhile. Go on dates and enjoy each other’s company too. It’ll make all the difference.

Take a Break

If you or your partner are really having a tough time coping, it is sometimes is better to take a break from your schedule for a little while. If you’re stressed out, things are unlikely to happen anyway, and with just a few days break, you’ll both come back with a new sense of optimism and a relaxed body that is more conducive to conceiving.

Good luck. I hope that you get the news you’ve been longing for soon!

 

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Improve What You Put In To Benefit What You Put Out

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The human body is like a big machine. Like a car or motorbike, humans need a very specific set of compounds and elements to run well. Without them, your body degrades and won’t be able to perform as well as it could do. Most people put premium oil and fuel into their car to keep it going for as long as possible. So, it’s strange that so few people take the same approach when it comes to their body. Modern science has made it very simple to be able to tell exactly what your body is lacking. This means that there’s really no excuse for not trying. And, to help you out, this post will be going through some ways to make an improvement to the things you put into your body.

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To start this, you have to think about some basic nutrition. A pound of fat is around three and a half thousand calories. And, there are two and a half thousand in a pound of muscle. With these numbers and your exercise plans; it’s easy to figure out how many calories you might need to maintain your weight. Of course, this will only tell part of the story, though. You also have to consider actual nutrients in your diet. Your body needs specific amounts of things like fat, sugar, and protein to be healthy. Without them, it’s hard to remain fit. And, you could even see some very negative effects, like weight gain or tiredness; if you don’t have a good diet. A lot of people struggle with this, at the start. But, it doesn’t have to be hard. If you’re willing to eat similar food all the time; you could try an option like Huel. This sort of meal option will make it much easier for you to maintain a healthy diet, while you sort out something a little more permanent.

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Vitamins are a big part of a healthy diet. Unfortunately, though, a lot of people don’t quite understand what they are. Vitamins are collections of nutrients or minerals which your body requires in a limited quantity. This means that vitamins are good to a point. But, you can give yourself too much of them. For example, Vitamin D is created by our bodies when sunlight makes contact with our skin. It’s used to help strengthen bones by increasing your metabolism of calcium and other minerals. Too much Vitamin D, though, and it could have the opposite effect. Different Vitamins affect different parts of the body. To learn more about these little known ways to improve your happiness and self-fulfillment; you should do some research for yourself. Talk to your doctor to make sure you’re eating the right food to get all of the Vitamins you need. Thankfully, most can be found in eggs, fruit, and fish.

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The ways that you get these things into your body can vary. There are loads of options to help you. And, most are perfectly healthy. When looking at the differences between natural methods and supplements; there isn’t much difference. Most people will see similar results regardless of which path they decide to take. This should be determined by the way that your live you life, more than anything.

Hopefully, this will help you to start reaping the benefits of a healthier body. As part of your body, your mind relies on these things as much as the rest of it. So, these steps could not only improve your physical health; but, also improve your mind.

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Lowering Your Back Pain Naturally

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We’re not sure if people’s lifestyles have become less active or if postures have become worse or what the problem is; all we know is, lower back pain is becoming more and more common. Ugh. Back pain is horrendous. It renders you completely immobile and that makes you feel totally useless. But the really annoying thing is, there doesn’t seem to be any single or certain cure for it. Everyone is different and so everyone has to go through their own period of trial and error, their fingers becoming even more crossed with each attempt.

Well, we have spoken to a few specialists, doctors and back pain survivors and come up with a list of overlooked ways to cure your back pain, all of which can be added to your day to day life without fuss.

Unleash your Inner Endorphin

You have no doubt heard the term endorphin thrown around whenever there is a topic of mental or physical well-being in question, but you may not know what it is. In short, endorphins are natural medicines created by your body that block pain signals from reaching your brain. The question then becomes, “how do you unleash these endorphins?” The easiest way is through exercise. Don’t worry, it doesn’t have to be strenuous. Even something as simple as stretching can release these endorphins. Obviously, the more aerobic the better, although meditation and massages have been proved to work too.

Sleep Like A Baby

This could sound like a silly thing to suggest, especially when your chronic back pain is the main cause of your sleep disorder. But getting a good sleep routine going is such a great way to address your back pain issues. That’s is where a few little tips and tricks can come in. First off, it could be about time you started focussing on supportive mattress options; everyone is different so find the one that suits you. Secondly, try sleeping with a pillow tucked between your thighs and knees, or under your hip. When you sleep on your side, you are forcing your spine to curve unnaturally, but by using a pillow where suggested, you are encouraging your spine to stay in a straight line. Something as simple as this could have a huge impact on your back problems.

Abs-olutely Amazing

A lot of the time, back pain is caused because of a lack of muscle support, which is why it is so important to exercise your core; your back and your abs. During the course of a normal day, these areas of your body don’t get the exercise they need in order to support your back properly. As such, you need to get into a habit of doing exercises that specifically target these areas. Don’t worry, these exercises can be done in about 15 minutes. Even sitting upright on an exercise ball for half an hour a day, or a more specialised bit of equipment, will have big results, so why not swap your office chair out for just 30 minutes each day and see the results for yourself.

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Bad Habits To Kick This Spring

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Developing good habits and sticking to them may be one of the toughest challenges we can undertake, even when the good results speak for themselves. What’s even harder is breaking bad habits altogether; let’s face it, they became a habit for a reason.

Whether your bad habits are impacting your health, your productivity, or even your social life, here are a few you might want to try kicking this spring.

Non-stop snacking

Overeating is a bad habit because it means you’re not listening to your body’s natural hunger and satisfaction signals, which leads to more overeating during meal times. Additionally, most things we like to snack on – crisps, chocolate, or crackers – are loaded with excess sugar and salt, which can increase the risk of diabetes or other serious conditions.

To kick the habit, wait until you’re physically craving food before you start to eat anything. Go through your cupboards and throw out any unhealthy snacks so you’re not tempted to get back into the habit. Instead, fill your pantry with fruits, vegetables, and nuts. Drinking water can also help curb your appetite for a while.

Smoking

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It’s no secret that smoking is bad for your health, but unfortunately it’s also a tough habit to quit, even if the price of tobacco goes up. Luckily, there are many tools in place to help you quit smoking at your own pace; support groups, nicotine patches, or even just slowly cutting back. E-cigarettes are one of the newest tools to help people quit smoking. Find out more at E-Cigarette Myths – Lizard Juice.

Electronic devices

Have you ever looked up from the dinner table and noticed that everyone is glued to their phone? When was the last time you all sat at the table and talked to each other? Admittedly, electronic devices are useful, and a little bit addictive, but there is no reason to ignore your family and friends. Make a note to put your phone on vibrate whenever you’re out with your friends and only check your messages if you’re expecting something urgent. You should also try leaving your phone in a different room so you’re not distracted at the dinner table.

Coffee

While a single cup of coffee in the morning probably won’t do you much harm, drinking several cups of coffee in one day can cause anxiety and negatively affect normal sleep. If you have a hard time falling asleep at the end of the day, cutting back on caffeine is the first thing you should do.

Binge drinking

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You may spend your weekdays completely sober, but getting drunk on the weekend is no better than drinking daily. Women who regularly consume two or more drinks a day and men who regularly down three or more are at higher risk for liver damage,  various cancers including those of the liver and mouth, high blood pressure, and depression. Instead, limit your drinking to meal times, no more than two a day, and sip it slowly so your body isn’t overwhelmed.

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