5 Great Tips To Give You A Better Night’s Sleep

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There is nothing better than a good night’s sleep and waking up the next morning feeling relaxed and rested. Conversely, waking up constantly during the night will leave you feeling tired in the day ahead. How well you sleep at night depends on a number of key factors. If you are waking up every morning with bags under your eyes, it’s time you do something about it. You need your sleep for optimum physical and mental health, so consider the following pieces of advice.

Check your bed

A lot of people toss and turn during the night because they can’t get comfy. They may also wake up with aches and pains in the back and neck. The reason behind this is probably due to the bed itself. If the mattress is old and lumpy, your body will suffer when you lie on it. You want to sink into your bed and not get attacked by loose springs. A mattress from Puffy comes with deep sleep technology, so consider making a new purchase. You may want to buy new fluffy pillows as well, replacing the ones you currently use which may have become flat and worn.

Change your sleeping pattern

You need to have a routine in your sleeping pattern to aid your internal body clock. Staying up late into the night and getting up in the early hours of the morning will not give your body time to rest. You don’t want to oversleep either, so don’t be tempted to sleep into the afternoon on your days off from work. Your body clock will be disrupted, and you will feel worse as a result. It is recommended we get 7-8 hours sleep a night, so accommodate that into your lifestyle.

Avoid napping

We often nap during the day because of inactivity. If you begin to feel tired, don’t slump into your seat and drift off to sleep. Instead, get up and focus your mind on something. We are liable to nap after a heavy meal, so always take part in exercise after you have eaten. Your food will digest easier when you move around, so go for a walk or do the household chores. The less sleep you have during the day will make you more tired at night when you need to get your head down.

Live healthier

Eating the wrong foods, such as those high in fat or sugar, and having little time for exercise will make you feel lethargic. It is important you eat healthy foods, such as fruit and vegetables, and exercise more, as your body will feel energized throughout the day.  A healthy lifestyle reduces your chances of napping and helps your peace of mind, alleviating worry and depressive thoughts that can keep you awake at night.

Change your bedtime habits

You should avoid looking at bright screens, such as your tv or smartphone before going to bed, as too much light can suppress the melatonin which affects your sleep cycle. Instead, read a book or listen to music, activities that can relax you and help you fall into a deeper sleep.

 

 

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The Truth About Milk

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One of the biggest myths about your health is that you should drink milk to get Calcium. Calcium is an important part of your diet because it helps maintain healthy bones among other things.But just because it is true that you need Calcium in your diet, that doesn’t mean that milk and dairy are the best places to get it.

Why Not Milk?

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You might be wondering why milk isn’t the best source of Calcium. People have been telling you otherwise for years, after all. The reason is that the Calcium found in milk doesn’t absorb into your body as effectively it would if you got it from other sources, that means you aren’t getting all of the benefits. The reason that this happens is that the animal proteins that you find in milk are broken down by the Calcium. That means that instead of absorbing into your body and bringing you all of those health benefits, the majority of it is being used up breaking down those animal proteins.

Another thing to think about is all of the other ingredients in milk. While it might have a good amount of Calcium, it’s also quite high in fat so drinking it all of the time is not going to be good for you. If you cause yourself other health problems by drinking too much milk, you’ll counteract a lot of the good it has done anyway. With that in mind, it’s much better to get your Calcium from better sources, but what are they?

Supplements

Taking Calcium supplements is much better than consuming large amounts of dairy because there are no negative effects. AlgaeCal plant calcium is an all natural source that doesn’t have any negative side effects. However, you should always check with the doctor before taking any kind of supplements in case they are not compatible with your diet.

You should also limit the amount of supplements that you take because your body is only capable of absorbing around 500mg of Calcium at one time. You do need more than this so you should be taking it in smaller doses throughout the day.

Foods

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As well as taking supplements, there are so many different foods that you can get Calcium from, most of them a lot healthier than dairy. Dark leafy greens are the probably the best source of Calcium out there because they have a lot of extra nutrients in them besides the Calcium. Things like Kale, Spinach, Collard Greens, and Broccoli are packed full of Vitamins A, C, K and B. All of them are essentials in your diet and these greens also have a tiny calorie count, especially when compared to things like milk and cheese.

Fish is another great source of Calcium but it needs to be fish with the bones in. Ordinarily, you’ll take the bones out so you lose a lot of that goodness, but if you use canned fish you can retain it all. The bones in canned fish go soft during the process so they can still be eaten. Fish also contains a good amount of Vitamin D which helps to absorb the Calcium and get the most out of it.

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The Secrets to Finding Peace of Mind

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Finding peace of mind is essential if you want to live a happy, prosperous life day in, day out. It’s essential because — whether you know this or not — the mindset you see the world from plays a massive role in how much you get out of the world. And, simply, if your mindset is at peace then you give yourself more of an opportunity to get more out of the world. So, start attaining the peace of mind you deserve today; below you can find a few secrets on how to do so.

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First of all, you should know that just because you are getting peace of mind for yourself, it doesn’t mean you can’t ask for help in getting it from external forces. There are many individuals and services out there that are willing and waiting to help provide you with the peace of mind you deserve. And the big secret here is not really so much of a secret, it is more of a tip: simply accept the help that is offered! Specifically, you should accept help from those that are specifically trained to offer you the specific help you need. Notably, lawyer firms offer this type of specific assistance. There are a host of firms out there that educated and qualified to deal with a specific sector of claims. Thus, this means that you would always be able to get the exact help needed as you fight for justice in regards to your exact situation. If your exact situation is an injustice in regards to disability, then assistance from an attorney such as Karl Osterhout, who offers focused assistance when it comes to Social Security and Long Term Disability claims, should be sought. When you seek such assistance you would be able to receive a peace of mind in knowing the fact that your situation, which could be a refusal of payments that you are rightfully owed, is being dealt with in as knowledgeable and professional way as possible.

But it’s not just about asking for help from others. No, it’s your mind and sometimes you have to find peace for it yourself. And there is a secret way to do this that not everybody is aware of. This secret way is to simply fight the little voice in the back of your head. This voice is the main contributor for any unrest you may suffer within your mind. To fight it, you have to be prepared to ignore it whilst you are busy and pander to it when you are not. You have to be able to say no to letting worries disrupt you during your working day, for instance. And you have to find yourself a calm and relaxing environment, such as your bedroom, in which you can think through your worries. Once you do so, you will find that you are able to regulate your worries far easier. Thus, this would mean your mind would be at peace and your mental health would be improved as a result.

For more advice on how to find the peace of mind that you deserve, make sure to give The Seven Secrets to Peace of Mind: Your Peace Is Your Command! a read. You can find it here.

 

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6 Signs You Need to See a Doctor

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Our doctors and emergency rooms are so overrun that we’re often told to only seek medical care when it’s urgent. For instance, if you’re suffering from a cold but could manage with a few painkillers and some rest, going to your doctor may be a waste of time. But, how do we know what warrants a visit to our doctors and what doesn’t? Here are a few signs that you need to see your doctor.

 

Fainting

If you’ve fainted or have felt light-headed for a long period of time, it may be an indication of something more serious. It’s especially important if your symptoms have got progressively worse. For example, you’ve been suffering from a cold but now have a raised temperature and you’ve started fainting. You may want to look up amyloidosis symptoms. You should ask to see your doctor immediately or go to A&E if your doctor isn’t available.

Persistent Vomiting

When a person is sick it’s usually because bacteria has been introduced into the body and it needs to come out. Once the person has been sick, they can usually begin to re-introduce liquids, salt and sugar back into the system. However, there are times when sickness is more persistent and more severe. If you are vomiting and doesn’t seem to be stopping, you need to seek medical care straight away.

A Cough

We all get coughs from time to time, usually with Winter colds. However, coughs do tend to go away within ten days and most resolve themselves, if not with a dosage of cough medicine. If your cough is persistent and stays for longer than ten days, you may need to seek advice. This is especially important if your cough stops you from breathing properly. Here are some home remedies you can try to ease your cough.

Chest Pain

Severe chest pain can be an indication of many different things. Chest pain can be the starting symptom for more serious conditions, like a heart problem or pneumonia. If you’ve been coughing for a while, chest pain can just be a side effect, but if it persists or causes severe pain, it’s best to get it checked. Monitor the way you’re breathing while in pain. If your chest causes your breathing to become erratic, you’ll need to see someone straight away.

High Temperature

A high temperature is often part and parcel of being ill. Once the illness has passed, your temperature will usually return to normal. However, if your temperature remains high for a prolonged period of time, you’ll need to call the emergency services. Try to bring your temperature down by soaking a hand towel in cold water and placing it on your forehead.

Worsening Symptoms

Our bodies are good at self-healing. Most illnesses will pass quickly with some TLC. If your symptoms don’t pass in a short amount of time and they get worse as time passes, it’s time to get some help from a professional. You may only need some antibiotics, but it’s better to be safe than sorry.

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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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