Exploring Las Vegas While Coping with Arthritis Pain – Tips and Tricks to Ensure You Have an Enjoyable Holiday

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If you have traveled to Las Vegas before, you know better than anyone just how much there is to explore, and how large the various casinos are. It can take you a full day just to explore the hotel you are staying at, never mind explore the strip and all the other properties, casinos, restaurants, shopping, and attractions available. What this means is a whole lot of time spent on your feet and walking around. This is exhausting on the best of days, let alone if you have any sort of health issues that cause pain and inflammation.

If you happen to suffer from arthritis and you’re thinking of booking a trip to Las Vegas, the thing you want to keep in mind is that it is possible to visit and have a good time. It comes down to managing and coping with your pain and inflammation in a way that doesn’t interfere with your trip or keep you sidelined. Here’s a look at various tips and tricks you can use while in Las Vegas on holidays.

Talk to Your Doctor Before You Leave

A great place to start is with speaking to your doctor or physical therapist before you leave. As soon as you book your holiday, go ahead and book an appointment with your medical provider. Talk to them about what your plans and expectations are while on holidays and ask for any tips or advice. They may prescribe medication or speak to you about over-the-counter remedies. They can also provide you with exercises that can help, and other pain management techniques.

Because they know you and your medical background best, they can tailor their tips and advice to your specific case.

Be sure that whatever medication you are bringing with you is packed in your carry-on luggage. You don’t want to run the risk of your checked luggage being lost in transit, along with your medications.

Learn Where the Nearest Pharmacy Is

Another way to prepare yourself before you arrive is to research where the nearest pharmacy is to your accommodations. You never know when you may need more or different medication or even advice from the pharmacist.

Las Vegas is also home to marijuana dispensaries. Marijuana has been shown to offer relief from the inflammation and pain associated with arthritis. Again, you may want to find out where the nearest and cheapest dispensary is in relation to your hotel. You can learn more here about the cheapest dispensaries in Las Vegas.

Be Smart with Your Travel Dates

Another tip is to book your trip for non-peak travel times and days of the week. What this means is that the airport will be much less busy, giving you plenty of areas to sit and relax. It also means less time spent standing in long line-ups. You can also check with your airline about booking an aisle seat, which will provide you with more room for stretching your legs.

If your arthritis is particularly bad or you’re having a flare-up, you can also call the airline in advance and arrange for wheelchair assistance or help boarding the flight early. While you are actually on the plane flying to your destination, be sure to do regular leg exercises in your seat. You can do leg lifts, raising and lowering your toes and your feet.

Stick to a Healthy Diet

One of the things Las Vegas is known for is the rather vast amount of food options. Not just a lot of options, but also huge portion sizes. All-you-can-eat buffets are the norm in this vacation destination, and they can tempt you to veer away from your normally healthy diet.

Rather than be tempted by all the goodies, sweets, and salty foods, be sure that you drink lots of water, keep the caffeine and alcohol consumption at a minimum, skip the sugar-filled snacks and desserts, and avoid processed foods. All of these can increase inflammation, which will result in even more pain.

Cut Down on the Walking in Las Vegas

Another tip is to cut down on the walking all together and use other transportation whenever necessary. Las Vegas offers plenty of car rental providers, cabs, and even public transportation to get you around. There is no need to walk more than is necessary. You can save the walking for the actual casinos and hotels as you explore them on foot.

Use Heat and Ice When Needed

When packing your suitcase, you may want to throw an electric heating pad and cold compress in the suitcase as well. Both of these can help soothe affected areas at the end of the day. You may even want to use these techniques to start your day if you wake up sore and stiff. Topical pain creams are great to apply immediately following the use of a heat or cold pack. These topical creams are also very portable, making them easy to throw in your toiletries bag.

Make Sure You Keep Moving

This tip may seem counter-intuitive after telling you to slow down and avoid walking too much, but in reality, there is a fine balance you need to achieve. You don’t want to push yourself too much and exhaust your body by over-exerting it, but at the same time, staying still and doing nothing can make arthritis much worse. When you are inactive for long periods your muscles tend to tighten up, which will cause additional pain. This is why gentle stretches can also be useful, as they will prevent your muscles from tightening up.

Enjoy Your Vacation by Nipping Arthritis Pain in the Bud

While it may seem like a big destination like Las Vegas will be impossible to explore and enjoy if you suffer from arthritis, the fact is that there is plenty you can do to help manage and cope with the pain and inflammation. In fact, if you’re on top of things and make sure to follow all of your doctor’s advice, and these tips, you may be able to keep the pain at bay for your entire trip.

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Tips On Writing A Great Birth Plan

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In the distant past, laboring mothers were expected to give birth without any particular preparation and with little help. As time has gone on, the medical world has come to realize that the more preparation a mother does before the birth, the easier it can be. This is why birth plans are such a good idea – they offer mothers (and their partners and friends and family) the chance to really think about the birth itself, and come up with their own ideas of how they will feel happiest when it comes time to go into labor.

Here are some useful tips for you to help you write a great birth plan; you don’t need to follow them all, as each plan is unique, but they should help you have an idea of what to include.

  1. Don’t Use A Pre-Printed Form

You can download a variety of different pre-printed birthing plans from the internet, but these aren’t always such a good idea. They won’t include everything that you want, or there might be sections that are included that simply aren’t necessary, and only go onto confuse rather than assist.

Writing your own plan means that you have a lot more control from the start, and it also means that you won’t be including information or details that aren’t really relevant.

  1. Pain Management Research

You might have an idea in your head that you definitely do or do not want to be given certain types of pain relief. Do these ideas come from proper research? If not, they should do – you might be mistaken in your ideas about what the pain relief does, and how it affects you.

Before making a final decision about the pain relief that may be offered and including your instructions in your birth plan, make sure you look into all the options so that you are completely informed and are making the right choice for you.

  1. Key Names And Numbers

Your birth plan can be a truly useful document for not only you, but the medical team delivering your baby as well. By including all the important names and phone numbers in your plan, they will know who to contact without having to disturb you when you’re resting or in labor. These names could include:

  • Your birthing partner
  • The baby’s father (if different)
  • The baby’s name (if known)
  • Your obstetrician
  • Anyone you don’t want to be informed of the labor or birth

This will help you to stay in control and will allow your midwife to do their job efficiently.

  1. Contingency Plans

It’s important to remember that while many births are absolutely uneventful, some won’t go according to plan, and this is why contingencies are a good idea. You might, for example, need to have a c-section, so it’s important to note down what your wishes are should this be the case. Or perhaps you will require an episiotomy, and you should know whether you want to decline this or not. Speak to your doctor about all the different outcomes and try to have a plan for each one. If you find that you suffer complications during the birth, you may find you need to reach out to a leading solicitor for birth injuries, who can help you claim the compensation you deserve.

A birth plan can help you prepare for what is bound to be an exhilarating, emotional time, that may bring you stress but will inevitably bring you plenty of joy as well. A little preparation is all that is needed to make your birth experience as relaxed and stress-free as possible.

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Health and Happiness: Practical Ways to Improve Your Family’s Wellbeing

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When you become a parent, your child’s health and happiness becomes your number one priority. It’s our life’s mission to keep them safe, and ensure they have the best start so they’re able to go off into the world and become productive members of society. However, raising kids is never easy, we all make mistakes and with often conflicting information it can be difficult to put advice into practice. This post aims to give you tips that are achievable in the real world, and will all contribute to a healthier family. Read on to find out more!source

Eat together as a family

One of the most beneficial things you can do for your family’s health is to eat together most nights a week. There are lots of reasons for this, the first being that home cooked food tends to be healthier than anything you can order in or convenience food. You can sneak in extra vegetables, you can limit salt and sugar and you know exactly what’s gone into it. When your children see you filling up on delicious, healthy meals they’re likely to mirror your habits in time, and dinner time is a great chance to set an example to them. Another reason that eating together is good for your family is that it’s a chance to spend quality time together. When you and your partner are off at work all day, your youngest is in nursery and older kids are at school it means you’re all going your separate ways for most of the day. Eating dinner together is a chance to catch up, to keep bonds strong. It’s so beneficial that studies have shown that families that eat together regularly tend to have less instances of teenage pregnancies and substance abuse. It’s all down to the fact that this time together means you’re likely to be closer and have a better relationship with your kids. This can mean there’s more of a chance they’ll open up and speak to you about any issues instead of giving straight into peer pressure. We all know that kids and teens can be fussy with food, so it’s worth coming up with a repertoire of meals that you all like. Big, one pot meals like stews, bolognese and chilli are family favourites and can save you on the washing up! Utilise your slow cooker, this can save you both time and money as you can use cheaper cuts of meat which become tender when cooked low and slow. Add some potatoes, veggies and meat to the pot in the morning, and by the evening you have a tasty and healthy home cooked meal that you’ve not had to slave over.

Find ways you can all get active

This day in age, it can be more difficult to encourage kids to be active. Before, pure boredom would have meant they’d be up playing in the garden or out on their bikes, skateboards or roller skates and burning calories. However, these days, kids have access to the world at their fingertips and getting them away from their screens can be a struggle. The best thing you can do is find exercise that’s genuinely fun. If your kids are younger, take them to a trampoline park or take them to events that have bouncy castles- this kind of activity can be incredibly tiring but lots of fun! Parks, games such as frisbee and sports you can play as a family can also be a fun way to get you all active. Even days out where you’re doing a lot of walking counts. You could go on family bike rides or hikes with your dog, have water fights in the summer, make up fun games and combine family bonding time and activity into one. If kids see exercise as boring or a slog they’re not going to want to do it. So find ideas that are genuinely enjoyable and get them up and moving.

Utilize health monitoring technology

There are so many health tracking apps and types of technology these days. Things like fitness trackers are good, they can keep you motivated and give an accurate insight as to just how much you’re doing. Best of all, there are trackers that are designed specifically for kids. As you can all add each other and see your activity, a bit of healthy competition can push you all to do even more. Using gadgets like smart scales that can sync your weight to an app is another way you can keep track of the health of your family. Your aim should be to ensure you’re all within your correct BMI range, and if you’re not, take steps to get there in a healthy way. While health checkups at the doctor are always going to be essential for your young family, there’s plenty you can do at home in between visits to make sure you’re all on track.

Work on a good sleep routine

As parents you’ll be well aware of how tricky bedtime can be when you have kids and teens. We know the importance of a good night’s sleep and how crucial it is for their growing bodies, but getting them to sleep when they should can be an ongoing issue. However, it’s something that you’ll need to continue working on and being firm with. Come up with a regime that works for you as a family, with young children this can involve a bath and story routine before bed. With teens, it can involve cutting off the wifi an hour before bed and encouraging reading instead. Research has well established that looking at screens prior to going to bed can affect the body’s ability to wind down, this is because light is a powerful ‘wake up’ cue to the brain. The light emitted from screens in particular can prevent melatonin (the sleep hormone) from being released properly. Set a time each day to go to bed and stick to it, letting them stay up for the occasional extra half hour means they’ll always try their luck and ask you! If they know it’s simply not an option and bedtime means bedtime, they should eventually get into the habit of going to bed when they’re asked.

Focus on relaxation

It’s easy to think that children don’t have a care in the world, and so relaxation exercises are pointless. But it’s simply not true, the world can actually be very stressful and scary for kids and teens. From pressures at school to friends and budding relationships, undergoing physical changes and much more it can leave them feeling stressed and anxious. Think about it, as adults we’ve settled into a routine, but when you’re young you’re forever learning new things, going to new groups, trying new hobbies, meeting new people and generally undergoing change all the time. As adults we know when we’re getting stressed and have coping techniques to remedy this, but children and teens won’t be aware of this. Teach them relaxation techniques, from breathing and meditation to taking a relaxing bath. Journalling can be useful as well as exercise, and also letting them know they can speak to you and open up about anything bothering them. Recognise the signs of stress, it could be nail biting, going quiet or being over emotional. Help them to understand these signs in themselves and show them ways to deal with these feelings of stress or anxiety.

Take some training or a qualification

Would you know what to do in a medical emergency if one of your family members was hurt, collapsed or was suffering with a serious illness? We’re lucky to live in a part of the world where the emergency services and healthcare is excellent, but in some scenarios it’s worth knowing how to respond instantly until they arrive. In the case of choking or extreme bleeding for example, every second counts. Sign up for a first aid course, these are courses you can take which specify in first aid for children. There are also courses aimed at children and young people which they can undertake themselves, and can give you peace of mind knowing they have some basic knowledge in this area. If you wanted to go a step further you could even study for a formal qualification. Things like online fnp programs can be studied in a flexible way- part time and from home so are ideal for parents. Many people take online courses as a way to improve of change career, but it could be something you do just because you’re interested in it- and because it benefits your family. Studying can also be good for your own mental health, as parents are own goals are often overlooked and we can feel like we’re stagnating. Study helps to build our skills and keep us sharp.

What kind of things do you do to ensure your family is kept happy and healthy?

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Coping With A Parent Who Has Dementia

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Dementia is a cruel disease that leaves many thousands of families in turmoil each year. Not only does it affect the person with the diagnosis, but it also turns their loved one’s lives upside down too. Watching your loved ones change gradually is sad – when the loved one is your parent, it’s devastating. All of a sudden you find yourself in the position of being a parent to your mother or father. Learning to cope with this transition is paramount to your wellbeing and sanity, there are several steps that you can take to make looking after your mom or dad with dementia a little easier for all involved.

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Be patient

Although it may be frustrating at times, hearing the same sentence multiple times, you must be patient. Taking yourself away from the situation by having a step outside or going to make some hot cocoa, refresh and reset you. Remember that your loved one doesn’t understand that they are repeating themselves, and try to redirect conversation rather than shut it down. Use what your loved one is saying and stem off from this to a new subject.  As your loved one’s brain becomes more affected, they will lose abilities and inhibitions. This often leads to complicated, and previously unseen, behavior. This can also be hard to manage, so it’s essential that you seek help from the correct places to prevent letting off steam in a way in which may cause distress for your loved one.

Accept help

Many adult children do not like the thought of their parent being looked after by someone else and take on the sole responsibility themselves. If you are living with your mom or dad with dementia, it would be extremely beneficial to you both to consider contacting aged care facilities to see if they offer a respite service. Even once or twice per month can make a huge difference, so you can take some much needed time for yourself. If you do not live with your loved one, you can still often find yourself in despair and guilt, and it is vital to talk to someone you trust about this. For you to be most helpful to your mom or dad, you have to be mentally, physically and emotionally ‘well’ too. If somebody offers you help to sit with your loved one for an hour while you go to the store, accept graciously, and do it!

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Safety

Roles have reversed; instead of your mom or dad worrying about your safety, you are worrying about their safety. Dementia often causes people to get confused and wander, leading to people getting lost. This terrifying situation could be made a little better by attaching a GPS tracker to your loved one, so you can locate them and find them if needed. Alarming the doors is also a good idea, to alert you before they even get to the street. If your mom or dad are at an increased risk of getting lost, it’s also an excellent idea for them to have alert bracelets on with all of their details on, as well as yours.

Caring for a parent with dementia can be extremely demanding. You love them dearly and want to do what is best for them, but you must also take care of yourself. Following these steps can help, but if in doubt – ask for help. You absolutely deserve it.

 

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Moving? How to Pack for a Move Like a Pro!

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Packing for a move can feel like a daunting task. But it doesn’t have to be. You can hire a mover such as Bekins Moving Solutions local movers to help you out. There are also things you can do yourself to make the process easier. There are so many different things to consider when planning to pack up your home to move to a new house, from inventorying the items you’ll take to planning out the logistics of the move itself. Luckily there are a few simple steps you can take to make packing a little less painful. Consider these tips to pack for a move like a pro.

Use Labels

The key to staying sane while packing for a move is organization. Start by creating a labeling system to help you keep your boxes organized throughout the moving process. Not only will this help make packing a little easier (because you’ll know what goes in which box), but it will also make unpacking simpler too. Be sure to use specific labels on each box so you’ll know exactly what’s inside when you get to your new home. In addition to including the room where to box belongs, also add details about what’s inside so you won’t have to search through each box to find what you’re looking for when you arrive.

Protect Your Items

One of the most important aspects of packing you need to consider is how you will ensure your fragile items make it safely to your new home. Be sure to use high quality packing products, including thick, sturdy boxes, bubble wrap and packing paper, and strong packing tape. You should also be sure to reinforce your boxes with two strips of tape on each seam and create a cushion for fragile items by lining your boxes with bubble wrap or packing paper. Finally, label each box with fragile items to make sure you handle those boxes with care while moving.

Pack by Room

To keep from getting overwhelmed and stay organized, pack your house room by room. Start by packing up rooms of your home that aren’t used often, like your dining room or office, and end with more trafficked areas, like the kitchen and bedrooms. As you pack, remember to pack similar items together in the same box and evenly space out heavier items to keep the loads manageable.

Don’t Forget About Your Health

Often times we get busy with things and we don’t take proper care of ourselves. If you are planning on doing a move yourself, make sure to stay hydrated and take care of your body. I know when I do a lot of physical activity and walking like with a big move, my feet are usually so sore and achy by the end of the day. Biopods shoe inserts provide gentle upward pressure centered in the arch area of your foot for optimum comfort every day. This would be especially comforting while on your feet all day for the big move.

Pack a Bag

Keep important items in a place separate from your moving boxes to ensure they stay safe. In addition to packing an overnight bag with some clothing and toiletries, also consider packing a bag with important documents, expensive jewelry, important family photos, and important work-related items. That way, you’ll know these precious items are safe with you, and you don’t have to worry about them getting lost in the shuffle of moving.

After you’ve moved and are settled in you might want to take a vacation to relax from the stress of moving.  Where have you always dreamed about traveling to? If you look here you just might find your next restful vacation or dream adventure.

 

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Brain Boosting Habits for Elderly

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Getting older or watching someone grow old is not always easy. To some, though, those golden years are still enjoyed as they are able to stay active and retain a good mental health – but it is, unfortunately, not necessarily in our control.

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There are a few things you can do or encourage your loved one to do that will increase the chances of maintaining their bright minds so that they’re able to share their stories for longer.

Here is a handful of the best ways to boost your brain power so that you or your loved one can stay healthy for longer.

First: Exercise is key

You probably saw this one coming; a healthy amount of exercise is really good for your brain. While you should try to get any form of exercise done a couple of times a week, there are a few forms of exercise you might want to focus on to make sure your brain is getting a proper workout.

Think about the stuff you need to put your mind into to master. Dancing, for example, high-intensity aerobics, tennis, yoga, and all forms of exercise where you need to balance more. This is great for your bone strength as well, by the way, so you might be able to enjoy both a healthy mind and a strong and able body when you’re a bit older.

There should be many opportunities to sign up for dance, yoga or aerobics classes in your area if you’re looking for something for a family member or a friend. Have a search online, and you might be able to expand their social network as well.

Next: Think about what you eat

Food and exercise go hand-in-hand, and especially when it comes to taking care of our brain as we age. It can be tough to change an elderly person’s habits, though, and you might want to have a chat with their carer, such as Seniors Helping Seniors, about implementing more brain-boosting food in their diet.

Healthy fats are great to keep your mind healthy so consider salmon, tuna, sardines, mackerel as well as vegetables that are high in healthy fats. Berries and particularly blueberries are also great for this purpose, by the way, and it should be easy enough to talk them into eating more of this.

Remember to have fun

Even though food and exercise are important, one of the most important things you can do for their mental health is to be there for them and have fun together. We tend to give up a bit if we age without having anyone to keep us company – which makes a lot of sense if you think about it.

 

Make sure that they know that they are loved and appreciated by coming together as a family as often as possible. Play games together, watch movies and do your best to make sure that they laugh as often as possible.

 

That way, you’ll keep them around for longer and they’re able to stay both happy and healthy.

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Ways to Ensure You Have A Healthy And Long Life

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Being healthy is the only full and lifetime job that doesn’t have remuneration as one of its perks. As we are all unique individuals that require constant good health from infanthood to adolescence, and from middle age to senior citizens. Hence, our wellbeing mentally, physically, academically, psychologically and spiritually is primarily one of the key concerns of every person.

When our well-being isn’t well catered for it is likely to result in antisocial, moody behavior and keeping to ourselves. In essence, it’s important for parents to be friends with ourselves as this helps us to understand our weaknesses and peculiarities that differs from others.

As custodians, there are many ways we can be healthy kids, but for the purpose of this piece, a few of them will be critically examined.

Good Sleep

Sleep is one of the mysteries fundamental to the survival of human beings. Hence every person should have at least 8 -10 hours of sleep on a daily basis. There’s no gainsaying that the chances are that most of us tend to find solace in television programs like cartoons/animations which makes them detest bed time sometimes. However, the truth is that a fixed sleep time should be spelled out; this will ensure that we are aware of the golden general rule for sleep and we will not attempt to break the rule except on rare occasions on holidays, or weekends.

For both adults and kids, the importance of sleep cannot be overemphasized; a sound sleep re-energizes us, improves our metabolism, and helps us think well. Insufficient sleep time, on the other hand, gives us headaches, affects our productivity at work, and other activities and makes us withdrawn and contribute less towards family life.

Refrain From Dieting

Diets can significantly increase the risk of developing an eating disorder during life. Instead, people with weight problems should move more and be offered healthier food – in unlimited quantities. This would be better than fad dieting or having a dramatic change in their eating habits.

Spend Time With Family And Friends

The foundation of a family is founded largely on support; nobody can exist in isolation; we are designed by nature to coexist and cohabit in a defined location or surroundings with others. Hence, it can sometimes be challenging to live a long happy life without the support of other members of the family. Support is a confidence booster for everyone and spending time with family is great for your health. So why not reach out to loved ones by giving them a call and arranging a time to spend together.

Eating Healthy Foods

The popular saying “You’re what you eat” comes to mind here, while it remains a pure fact that we must not excessively monitor the types of foods we eat as this will drive us crazy. However, for the bulk of the time, it’s important we aim to eat the right types of meals carefully, which positively adds to our wholesome composition as human beings.

The healthy types of foods we should add in out food timetable should include fruits, veggies, cereals, carbohydrates, Vitamins, and protein. The types of foods that we should try and avoid include junk foods such as pastries, ice cream & foods with a high concentration in fat and oil. Junk foods can cause a lack of required body nutrients, and high consumption increases chances of fats in the body which is unhealthy. Try not to make your healthy eating a boring task, rather think of alternative ways to make healthy eating fun.

Routine Medical Checks

The regular monitoring of our wellbeing is essential and shouldn’t be left until there’s a total health breakdown or an emergency due to some form of terminal diseases or complications. We should make it a duty to have a routine medical check. Whether monthly or quarterly depending on which of the options suits them most. There are many available medical insurance plans such as the medicare supplement that will ensure your family’s health is in good condition.

Some of the benefits of routine medical checks include early detection of diseases, prevention of such disease from developing into a delicate or advanced stage which could be life threatened. Also, regular medical tests reveal our health status which is necessary to maintain status-quo is passed. Upon check-up, any required steps will be advised if there’s a need to procure medications to help stabilize your health.

Drink Enough Water

The importance of hydration cannot be overemphasized, because water is required to aid digestion of meals in both adult and children alike. How much water an individual should drink varies, however, there are specific times for consuming water in order to get the desired result, such times include early mornings (A glass of water & before going to bed at night).

Exercise

Exercise is a medically recommended way to ensure we stay healthy, fit, and intellectually sound. There are many types of activities we can partake in to develop or explore different physical attributes within us. They include walking, swimming, aerobics, athletics, football, table tennis, basketball & other numerous forms of physical activities which helps to ensure our fitness and sound health. Exercise can make us feel happier, too, when it becomes part of our routine.

Zero Addiction To Technology

While it’s a fantastic reality that most of us this day and time are highly intelligent, all thanks to advancement in technology. However, it should be said that too much clinging to gadgets such as televisions, phones & iPads when we should be sleeping will definitely affect our mental health. Nowadays, the addictions to gadgets for many people begins from a young age, but luckily for the elder generation, they did not experience this.

Conclusion

All in all, installing the above healthy habits within our children can ensure they grow up to be healthy and responsible adults. Healthy diet, exercise and family time can all help to develop children and give them the best start in life.

 

 

 

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14 Superfruits that Should Be Part of Your Diet

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Super-foods are foods that contain a much greater than average level of various critical nutrients. We may hear more about superfood spices or seeds, but there are plenty of “superfruits” as well. Here are 14 superfruits that should be part of your diet. We’ll also take the time to explain why these fruits are considered superfruits.

Figs

Figs are more than a sweet treat. They provide a fair dose of fiber, potassium, magnesium, calcium, and iron. They also help to regulate our blood sugar level. You’ll see these benefits whether you eat them fresh or dried. If you aren’t fond of figs, consider consuming cherries instead. They’ve been shown to promote healthy blood sugar levels, too.

Cherries

Not only are cherries delicious but they are full of great nutrients as well. Cherries get their rich red color from anthocyanin, an antioxidant that has been shown to lower cholesterol and triglyceride levels while having some anti-inflammatory properties, too. As a matter of fact, a recent study that was performed by the University of Michigan found that lab rats who were fed cherries showed reduced levels of two markers associated with blood vessel inflammation. They also showed significant drops in cholesterol and weight as well.

Lingonberries

Lingonberries are rich in antioxidants. Their high level of plant polyphenols fights inflammation in the body. They have a number of other beneficial naturally occurring compounds. If you can’t find lingonberries or acquired a taste for them, a good alternative is cranberries. The flavonoids in cranberries give them their very high antioxidant activity, boosting their cardioprotection.

Cocoa

Cocoa powder can be good for you. The antioxidants in cocoa are good for you. The natural stimulants in cocoa enhance concentration, while cocoa is well known for its ability to improve mood. Just don’t use this as an excuse to eat too much chocolate loaded down with sugar.

Noni Fruit

The Noni is an evergreen tree found in the Pacific Rim. Historically, it was used to make clothing and for medicinal purposes. The noni fruit is rich in potassium and antioxidants. However, noni has a number of other advantages. It reduces inflammation in the body and bad cholesterol levels. Noni facilitates the production of nitric oxide, which can help burn excess fat, regulate sleep patterns, improve lung function, and improve blood circulation among other things. If you have trouble finding noni fruit in the store or getting enough of it in your diet, supplements like Nitro FX contains a blend of concentrated noni fruit. If you want to learn more about it and its benefits, you can check it out at www.kyaniteamabundance.com.

Blueberries

Consumption of blueberries has been linked to a reduced risk of dementia. Their antioxidants and other ingredients may also help the body ward off cancer. They have been proven to improve memory and overall brain health. They aren’t nearly as expensive as acai berries or goji berries and they taste much better than cranberries. If you want to increase your intake, simply add them to muffins, ice cream or pancakes.

Bananas

If you want something that will fill you as well as give you some of that good glucose you need to fire up your neurons, look no further than the banana. Bananas are rich in potassium, which can have a lowering effect on blood pressure. They are also full of resistant starch, which is a healthy carb that will keep you satiated for long periods of time while boosting your metabolism.

Kiwi

The kiwifruit is a natural digestive aid. Eating this fruit is a natural way to find relief from irritable bowel syndrome. Kiwifruit contains actindain, a substance that helps the body break down protein faster and more effectively than normal. You can eat kiwi raw, mix it in with smoothies, or throw pieces into desserts like yogurt. And don’t forget to add some to your fruit salads.

Beetroot

Beetroot is a natural detoxifier. On top of that, it contains a large number of multiple nutrients. Beetroot juice stimulates the growth of red blood cells and improves overall blood circulation.

Lemons

Lemons are a natural source of vitamin C, which acts as a powerful antioxidant. Since vitamin C is a water-soluble nutrient, your body can’t store it up for future use, so you need to consume significant amounts of it each day. Lemon has also been shown to improve skin quality, prevent kidney stones, and aid digestion among other things.

Cantaloupe

Cantaloupes are also your friend if you want supple and healthy-looking skin. The skin health benefits of cantaloupe can be attributed to its rich vitamin A content, which also gives it exfoliant qualities by boosting cell reproduction.

Grapes

Very few people think of grapes when talking about superfruits, but they do have some essential nutrients that can very beneficial. One of these nutrients is resveratrol, an antioxidant which promotes better heart health. And an extract found in grape seeds has also been shown to slow down the progression of Alzheimer in mice, which could be promising for the future.

Watermelon

Watermelon contains the same lycopene, a carotenoid pigment, as tomatoes. It tastes good without you adding any extra sugar. And the juicy fruit is refreshing. You can throw watermelon chunks along with other berries on this list into the blender to make superfruit smoothies.

Avocado

Avocados are also a great source of nutrients and are packed with essential fatty acids and monounsaturated fats. Avocados have been shown to significantly reduce LDL levels and increase the amount of good cholesterol in your system. The good fats that are found in avocados also help with the absorption of other nutrients as well, like lycopene and beta-carotene, for instance, which are both essential for cardiovascular health.

Conclusion

Superfruits range from exotic foreign fruits locals have known about for years to familiar fruits the average person didn’t know could be this good for them. Try to integrate as much of these superfruits into your daily routine if you want to really enjoy their benefits.

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The Best Ways To Look Out For Your Health

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Looking after your health can have many positive impacts, including generally improving your quality of life. The hardest part of adopting a healthy lifestyle may simply be figuring out what the best possible options for making the switch are. This article is here to provide you with a comprehensive list of everything you need to know to make this happen. First, you must watch over your eating habits, as it will impact both your physical and mental health. Moreover, staying fit, and doing regular physical exercise, is the next natural step in the progression towards improving overall health.

Keep in mind that stress is your health’s worst enemy, so you will have to practice relaxing whenever you can. At the same time, you must avoid the temptation to fall into a life of addiction, and even visit your family doctor regularly to ensure that you are still completely well. Spending time with friends and family will also undoubtedly have an effect on your overall mood and wellbeing. Don’t forget that splurging on yourself ever-so-often is another good tip to follow in order to turn those gray days right side up. Last but not least, setting personal goals will help you better stay on track, the importance of sleep can never go underestimated and you may even want to research alternative and holistic ways to boost your overall health.

Food habits

What you eat is the number one determining factor for your immediate physical and mental health. Maintaining a healthy body weight, and thus reducing your chances of getting sick and suffering from future diseases will only be achieved if you eat a well-balanced diet every single day. To make it easier to remember what you can and cannot consume, simply make a mental note to eat the rainbow! This means that you should eat your purple and green vegetables, red fruit, and so on, as you get the picture. Remember that the worst possible thing you can do to your health is to go on a diet where you stop eating, as your body functions will diminish, and your mind will lose its sharpness.

Physical wellbeing

Similarly important to watching what you eat, you must look out for your physical wellbeing by exercising as often as you can and trying to be more active as a result of it. You should not over-do this step, and you do not need to spend a lot of money to get fit either. Your fitness routine options could include going for morning walks or runs, taking the stairs whenever possible, exercising within your living room and so on. In the process, you will be improving your strength and stamina as well as your energy, blood flow and so no. Keep in mind that physical activity benefits are both short and long-term, and should thus become a part of your routine sooner rather than later.

Relaxing and de-stressing

The reality is, you can easily become stressed several times during a single day. Why? Work can sometimes get hectic, and you may even get into arguments with friends and family members that will inevitably give you anxiety after the fact. You need to adopt relaxing practices, and everyone does something different that works for them. One option is to practice breathing, step away from a certain situation and go into a new room or environment for a brief amount of time, listen to some music and so on. These types of solutions will help improve your mood and thus get you back on track to being a happy person.

Avoiding addictions

Depending on what the people you spend your time with the most are like, your decision to pick up addictions will be affected. These primarily include drugs and alcohol, but once you become dependent on them, their influence on you will be harder to get rid of. The very best thing you can do is to avoid them altogether to avoid falling into a negative cycle. The second option is to receive the appropriate addiction treatment and visit a rehab center if you have fallen victim to the bad habits. Depending on the type of illicit drug you may be struggling with, whether it’s an everyday painkiller or something else, there will be a different treatment option offered to you, and you can view here for more information on the topic. Remember, only an expert knows how to help you properly detoxify so that you do not become worse from the withdrawal symptoms.

Visiting your family doctor

Do you remember the saying – an apple a day keeps the doctor away? No matter how much you watch over your food habits, you still need to make a point of visiting your family doctor for regular check-ups. A good rule of thumb to follow is to go at any point when you feel your health is not at its the best. That being said, you cannot always tell if you are getting sick right away, especially if the symptoms take a while to form. A blood test, on the other hand, will always be able to tell you if there is something wrong. Make a point of visiting a doctor at least once a year to make sure you are healthy, even if you feel that you are.

Spending time with friends and family

Most people enjoy spending time with friends and family – it improves overall mood and shapes how you pass your free time. These are the individuals that affect the type of person you become, your likes and dislikes. Plus, you can also rest assured that your mental health is benefitting from the company around you. You may even find that your overall creativity is influenced, as speaking with people generally tends to have this type of effect.

Splurge on yourself

Spending an extra sum of money, especially on days where everything goes wrong, is a good way to give your mood a pick-me-up and thus improve your mental health. Everyone needs a spa day or to treat themselves to something nice, whether that involves a dinner or purchasing certain clothing. As long as you do not go overboard with this step, it is something that will always help put a smile on your face.

Setting goals

Looking out for your health is a process, and one of the best ways to maintain it is by setting goals for yourself. If needed, write your steps down, either on a piece of paper or on your mobile device, in order to efficiently monitor what you will do that particular week to boost both your physical and mental wellbeing. Your routine will also be easier to follow when you wake up in the morning to a notification on your phone that you are working out that day, or when you see the sticky note on your fridge with the same advice.

Sleeping enough

It does not matter how many other steps you follow in taking care of your health if you do not sleep enough. Sleep is the brain’s laundry cycle, and it helps prepare you for the next day. When you go to bed, your brain is working towards storing your memories, and your mental sharpness will be greatly influenced by the amount of rest you get. Most adults need at least 7-8 hours of sleep a night, so you should do your best to achieve this by adopting a sleep routine and thus going to bed and waking up at the same time every single morning.

Holistic approaches

A holistic approach to health takes into consideration not only the wellbeing of your mind and body but the spirit as well. These are often not methods recommended by your family doctor to feel better, though they work very well for some people depending on their personalities and lifestyle. One common example of this is meditation. This pastime is designed to help people regulate their breathing and control the chaos within their mind, and thus become more relaxed as a result of it. Yet another example is the use of acupuncture to relieve pain, and although it is something that is not rooted in modern science, it offers many people exactly the healing that they need.

Looking out for your health and wellbeing is one of the most crucial things you can do in your life. The benefits of doing so will last with you until old age, and some may even argue that you will live longer as a result of it. Plus, adopting the lifestyle will lead you to become a role model that others look to when they want to make the healthy switch in their everyday routine. It’s not as hard as you may think to look out for your wellbeing, as you can simply start off small and grow into other habits. By no means do you need to get acupuncture done on your first day of a stomach-ache, but you can start to set up a food routine and thus watch what you eat while practicing your ability to better relax. When you take that initial step to look after yourself, you are already improving the type of life choices you are making and will be reaping the benefits of doing so for years.

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4 Things You Should Know About Sun Safety this Summer

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Nothing will ruin the summer mood faster than sun damage. Before you have your fun in the sun this season, make sure you’ve done your sun safety research! Just keep reading; you’ll be an expert in five minutes.

UVA vs UVB

We all know that the sun’s Ultraviolet rays are damaging, but we rarely talk about why. The sun is so strong that it emits radioactivity, in slightly different frequencies. There are two crucial types of UV rays that deal different levels of damage to our skin: UVA and UVB.

UVB rays penetrate close to the skin’s surface. They’re the ones giving you sunburns, freckles, and moles. Most sunscreens focus on protecting against UVB rays alone, without consideration for UVA damage. UVA rays penetrate deeper into the dermis, and are stronger and more damaging long-term. They cause premature aging and wrinkles, and can ultimately lead to various types of skin cancer. Both types of UV rays should be mindfully addressed. You just have to know how to read your sunscreen bottle—and don the appropriate SPF clothing.

SPF vs PA

It’s not all about SPF! SPF (sun protection factor) only protects against UVB rays, and will block the rays differently depending on the sunscreen’s active ingredients. To make matters more confusing, even the numbers probably don’t mean what you think they mean. The SPF number dictates how long a person’s skin will take to begin turning red, as well as what percentage of UVB rays it blocks. A sunscreen labeled “SPF 30” will reasonably protect you for 2-3 hours, and blocks about 97% of UVB rays. SPF 45 will block about 98%; experts generally say there’s not usually a need to go any higher than 45, and that instead you reapply a lower SPF every 2 hours or so.

So, how do you know if your sunscreen protects against UVA rays? Conventionally, if the two keywords “broad spectrum” were on your bottle, that meant the sunscreen had vague UVA protection. It’s currently becoming more and more common to see a new metric to indicate UVA protection, in addition to SPF levels. The trend started in Japan, but is now a global metric labeled as a PA value (protection grade of UVA rays). The amount of protection is indicated by plus signs, so PA+ will have some UVA protection, while PA+++ will have more.

At the very least, you should be using a sunscreen that protects from both UVA and UVB rays. A great middle-ground to aim for would be “broad spectrum, SPF 30,” but having a specific PA value is even better.

Chemical vs Mineral Ingredients

With many aspects of life, there is often a healthy solution and a cheap solution. The sunscreen world is no different. The price of your sunscreen is mostly influenced by its active ingredients, and whether they block the sun’s rays chemically or physically.

Most sunscreens under $30 rely on chemicals to block the sun, the most common of which are oxybenzone and octinoxate. These chemicals are so damaging to the ocean and marine life, that the state of Hawaii has recently banned sunscreens containing them. Just think, what might these chemicals be doing to our faces and bodies if they are so toxic to the ocean?

It goes without saying that we strongly recommend a sunscreen without oxybenzone. Ditching the chemicals means the sunscreen uses natural mineral ingredients to block the sun with a physical barrier. The most common active mineral ingredients are zinc oxide and titanium dioxide, both of which protect against UVA and UVB at the same time. Mineral sunscreens are better for your skin, better for our oceans, and they reduce your risk of skin cancer. Need I say any more?

Don’t Forget your Hair and Nails!

Finding the right sunscreen isn’t the only important sun safety lesson. At a minimum, too much UVA exposure to your nails can turn them yellow. At a maximum, you can actually get skin cancer under them (it will look like a brown line from the bed to the tip). The simplest fix is to keep your nails painted throughout the summer, and always make sure to give your hands a good slathering whenever you’re reapplying sunscreen.

As for your hair, be aware of the exposure you’re getting. We all want those light and sun-kissed highlights. Just make sure that you’re using a quality conditioner (look for keywords like “sun protection” or “damage repair”). This is especially vital if you have professionally colored hair. Too much sun exposure can turn lightened hair brassy and orange without proper maintenance. Listen, just keep a ball cap in your purse or something. Work smart, not hard, you know?

Be proactive and intentional about your time in the sun, and you’ll find yourself enjoying the rays more than ever. Soak up the sun all you want, just wear high-quality sunscreen, and maybe get a manicure.

 

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