Over a billion people use social media. It allows users to post about their lives, share photos, and stay in contact with friends and family. Avoiding the apps is challenging and sometimes unrealistic.

Psychologists have warned about social media’s adverse mental health effects, and mindful individuals are searching for ways to improve their habits and protect their wellbeing. Here are five ways you can minimize issues while maintaining your online presence and improve your mental health in the process.

How Social Media Impacts Users’ Mental Health

People spend more time on social media apps today than ever before, and too much scrolling can deplete your energy. Researchers created the term social media fatigue (SMF) to describe the symptoms of prolonged scrolling.

Individuals with SMF may feel burned out, uninterested, bored and tired. Draining your mental energy also leaves less power for real-life engagement. SMF may cause you to isolate yourself and miss out on real-world events, which can lead to depression.

Social media also quickly and efficiently floods our brains with content. It is addictive and leads to a release of dopamine. It also diminishes users’ attention spans, which makes long-term activities more challenging. Excessive social media scrolling can increase your frustration and inability to complete attention-reliant tasks.

Protect yourself from SMF and other adverse effects by setting social media boundaries.

1. Place Time Limits On Your Social Media Apps

Social media users can improve their mental health by setting physical boundaries. They may place limits on their app use to decrease their scrolling time by adjusting their general settings.

Turn on your screen time feature and then access app limitations. You can place time limits on specific categories, assess current usage, evaluate your screen time and create personal restrictions.

Individuals can also improve their mental health by turning off social media push notifications, which deplete a user’s attention span by disturbing their natural focus. You can also turn them off through your smartphone or tablet’s general settings.

2. Use Impactful Apps

You can also improve your mental health by using impactful social media apps. Facebook increased its charity features, which enhance users’ awareness of global issues. The app also has built-in donation channels that help people engage in impactful fundraising.

3. Mute Unhealthy Stories And Posts

It’s a good idea to mute certain stories and posts. Facebook, Instagram and Twitter have account muting features that limit your content exposure. You can mute distracting accounts’ stories and posts by visiting their homepages.

Access the mute button at the top of your feed by pressing a profile picture. Options will then appear to block stories, posts or both. Minimizing your exposure to negative content can improve your mental health.

4. Be Mindful About The Accounts You Follow

Social media users can also mindfully choose accounts to follow and unfollow. Consider your present intentions to consume and use certain content. You can also curate feeds to match your personal values and get more out of your online time.

5. Like And Comment With Gratitude

Be sure to like and comment on posts. You can use social media to practice gratitude and enhance your well-being. Regularly practicing gratitude limits users’ susceptibility to depression and other mental health issues.

The Benefits Of Healthy Social Media Habits

Adopting healthy social media habits can significantly improve your quality of life. Aligning your feed with your values may also help you grow. Use platforms to learn new skills like gardening to improve your mental and physical health.

Lower your stress levels by setting healthy social media boundaries. Decreasing tension reduces your susceptibility to heart disease and other health issues, so do what you can to make your online experience as positive as possible.

Author Bio

Jane is an environmental writer and the founder and editor-in-chief of Environment.co where she covers sustainability and eco-friendly living.

Source link

The post 5 Tips For Using Social Media To Improve Your Mental Health appeared first on Heal your health yourself.

If you suffer from snoring, a snoring mouthpiece can help you stop the loud sounds caused by snoring. These devices are usually over the counter and contain manual jaw advancement and tongue restraining suction.

However, there is a period of adjustment when using these devices. Generally, over-the-counter MADs and TRDs cost about $50 to $150. Before purchasing one, consult a medical professional, who will give you tips on the type of device that will suit your needs.

Techniques For Use

If you are using a snoring mouthpiece to treat your snoring problem, there are some techniques that you can use to reduce the discomfort of the device. One way to minimize the discomfort is to practice mouth massage or use a mouthwash that inhibits bacterial growth.

While this may seem unnecessary, many people have reported problems with sores after using one of these devices. Fortunately, these issues can be avoided with good oral hygiene practices.

A snoring mouthpiece is a medical device designed to open up your nasal passages. Snoring occurs when the soft tissues in your throat relax during sleep. The airway narrows and air turbulence develops, which produces the loud sound. Various MADs are available on the market. Depending on your individual situation, you can find the one that is right for you.

If you don’t want to spend the extra money on a high-end device, you can purchase a cheaper one. But keep in mind that these devices are more expensive than non-snoring mouthpieces, so make sure you have a physician’s prescription before you buy one. Moreover, you should always consult your dentist before making any major purchases regarding your mouth.

In addition to improving sleep quality, a snoring mouthpiece can also help you avoid other health problems caused by sleep deprivation. Sleep deprivation can lead to moodiness, irritability, and other undesirable outcomes. Click the link: https://www.cedars-sinai.org/health-library/diseases-and-conditions/s/sleep-deprivation.html for more information about sleep deprivation.

Where To Purchase

You should consider the price when deciding where to purchase a snoring mouthpiece. While price is always a factor, it is not the only one. Often, the best deals are found online.

Before committing to a particular brand, look for price comparisons to see what others are saying about it. You may also want to wait until the price drops or a sale is going on to get an even better deal.

While many anti-snoring mouthpieces are available for purchase, you should consider what your dental health is like. Leaving food crumbs or other nutrient particles in your mouth can be a feast for bacteria in your oral cavity, leading to tooth injury or decay. To avoid these risks, purchase a device that has a money-back guarantee. It also helps to take into account the comfort level and fit of the device you choose.

There are a variety of devices available on the market, but the most popular one is the MAD, or moldable air device. It has a thermoplastic material in the upper and lower trays, which softens when the device is placed in boiling water. You can then bite into the trays to create a custom mold. Try it on first before boiling it. Make sure that the device is snug and fits within a couple millimeters of your lips.

Improving Sleep

A snoring mouthpiece, also called a mandibular advancement device, prevents the base of the tongue from falling back into the throat. This may prevent airflow when sleeping on your back.

This device works by gently pushing the lower jaw forward. The tongue muscles are attached to the lower jaw. The device can help you get a better night’s sleep. But if you’re worried about its effectiveness, it’s best to speak with a doctor or sleep apnea treatment provider before attempting it.

Many manufacturers offer different mouthpieces, but the most common is a MAD. These mouthpieces contain thermoplastic material in the upper and lower trays. The thermoplastic material softens when placed in boiling water, and users can bite into the trays to create a custom mold.

Follow manufacturer instructions, and try on the mouthpiece first. The device should fit you well, coming within a couple of millimeters of your lips.

Mandibular advancement devices can be problematic if you have a fixed bridge or implants. Consult a dentist before purchasing one, as your teeth may be impacted by the mouthpiece’s design. Additionally, some mouthpieces may not fit properly if you have a severe overbite. This is where a snoring mouthpiece by Vital Sleep comes in handy. It has enough room for the jaw to properly open to ensure a secure fit.

A snoring mouthpiece can help you improve your quality of sleep. If you snore loudly enough to disrupt others, you should consider seeking treatment. Otherwise, noninvasive mouthpieces may be the way to go. And while they won’t eliminate the snoring for good, they can improve your relationship with your partner.

Contributes To Overall Wellbeing

A snoring mouthpiece is a relatively simple device that is designed to keep the tongue from falling back during sleep. It works by applying a slight negative suction to the lower part of the tongue.

A mandibular protrusion is created through the mouthpiece and this can be adjusted to an acceptable level. The mouthpiece also has orifices on the sides to allow you to breathe through your mouth if your nose becomes blocked. It has been used by many snorers and is a great way to reduce somnolescence and sleep apnea. Click here for more information about sleep apnea.

If your snoring is caused by a more serious condition, it might be time to seek medical attention. Snoring is a common symptom of obstructive sleep apnea, which is a disorder characterized by repetitive pauses in breathing that occur hundreds of times throughout the night. Your doctor may recommend that you undergo a sleep test, either in your home or a sleep laboratory.

Sleep deprivation is a major contributor to poor health and can make you irritable. Not only will it affect your sleep, but it will also affect your mood, thinking skills, judgment, and ability to deal with stress, conflicts, and even communication. It’s important to remember that snoring does not make you unlovable.

Source link

The post How A Snoring Mouthpiece Can Improve Sleep & Wellbeing appeared first on Heal your health yourself.

Free time is a blessing as you have a chance to do something you love and enjoy while also working on yourself in the process. The way you spend the leisure time that’s given to you can determine your quality of life later on. Here are some ideas on how to improve yourself during these periods!

Find A Hobby 

Everyone has some sort of passion, and why not use your free time to enjoy it with your favorite activities. Look over some guides and reviews and see what would fit you best in this regard. Having a hobby is an important part of a well-rounded individual.

There are many benefits to finding a hobby, including de-stressing and improving your mental health. You’ll also be able to gain new skills or knowledge and boost your confidence and self-esteem. Another important perk is the socializing factor, as it will connect with other like-minded people.

No matter what your reason is for finding a hobby, make sure it is something you enjoy. It should be an activity that takes your mind off of the stresses of daily life and allows you to have some fun.

Go To Cultural Events 

Experiencing various cultures is a great way to learn new things and get out of your comfort zone. It can also be a lot of fun! Attending cultural events is a great way to use your free time, whether you’re by yourself or with friends.

There are many different types of cultural events you can attend, such as art exhibitions, musical performances, dance recitals, plays, and more. There’s sure to be something that interests you! And if you’re not sure where to start, there are plenty of resources online and in your community that can help you find upcoming events.

Going to cultural events is a great way to improve yourself while also having fun. So next time you have some free time, consider checking out what’s going on in your community. ***

Do Volunteer Work 

Many people get a lot of fulfillment by giving back to the community. Here are some examples of volunteer work:

• Tutoring kids after school
• Volunteering at a soup kitchen or food bank
• Helping to clean up a local park
• Collecting donations for a clothing drive

Doing volunteer work is a great way to use your free time to improve yourself and enjoy yourself. It feels good to know that you are doing something to help others. And, it’s a great way to meet new people and make friends. If you’re not sure where to start, check with your local community center or search online for opportunities in your area.

Start small, and do what you can. Every little bit helps!

Read 

One of the absolute best favors you can do yourself is reading. It opens up your world in ways you never knew were possible, and it helps improve yourself in more ways than one. If you don’t like reading, that’s fine, there are plenty of other hobbies out there that can also help improve yourself. But if you find reading to be a chore, try starting with something short and sweet, like a blog post or article. Once you get into the habit of reading regularly, you’ll be surprised at how much your life improves.

Not only does reading make you smarter and more informed, but it also helps relieve stress, improve your memory, and boost your concentration and focus.

Work On Your Health

Free time is also a great opportunity to work on your health. This can be anything from working out to cooking healthy meals. Not only will this make you feel better, but it can also help you save money in the long run.

Working on your health is a great way to use your free time because it has so many benefits. It can help you improve your overall health, lose weight, and even save money. So if you’re looking for ways to better use your free time, working on your health is a great option.

Learn Something New 

It’s always good to learn some additional skills, whether it’s learning a new language, taking up a new hobby, or learning more about your chosen profession. Learning something new can help to improve yourself and make you more well-rounded. It can also be enjoyable and satisfying to learn something new and see yourself progress.

If you’re not sure where to start, there are plenty of resources available online and in libraries to help you find something that interests you. You can also ask friends or family members for recommendations. Once you’ve found something you’d like to learn more about, set aside some time each week to devote yourself to learning it.

Free time should never be taken for granted, and you should find a hobby to make you happy. It’s also fun to visit cultural events or do some volunteer work for your community. Many people love to read when they have the time and never forget to work on their health. Finally, you can also learn something new every time you have the chance!

Source link

The post How To Use Your Free Time To Improve Yourself And Enjoy appeared first on Heal your health yourself.

During pregnancy your hormones may be running wild, which can cause sleepiness and fatigue. Especially if you have another child to care for, or if you are still working, you might be suffering from a lack of sleep even more. Not just that, but all the stress from expecting a new member of the family may be placing additional pressure. We have come up with advice to help you.

Set A Relaxing Mood

A dark, quiet, relaxing environment is what you need to have a good night’s sleep. If flickering street lights keep you up at night, invest in some blackout curtains that will block out all outside light from waking you up, especially in the morning. Additionally, now that your pregnant, your body temperature is slightly higher, so set the thermostat to be lower than what you are used to. You will sleep more comfortably in a cooler room, wrapped up in cozy blankets and duvets. You can also include relaxing aromatherapy in your night routine. Certain essential oils can help you doze off quicker, like lavender, chamomile or bergamot.

Stay Active

Even though you may not feel like it, exercising is very important during pregnancy. Keeping lightly active will not only positively affect your and your baby’s health, but it will also make pregnancy a lot more bearable. Exercise helps blood circulation and bloating, so you will get less cramping at night and will feel much lighter on your feet. It also helps you to de-stress, so you will definitely be sleeping much more soundly. Just make sure that you do not exercise too close to bed time, since the extra adrenaline may make it hard to doze off.

Find The Best Sleeping Position

In the third trimester, it may prove difficult to find a comfortable sleeping position. Doctors recommend sleeping on the side to ensure good blood circulation to the uterus. Besides placing pillows to help you maintain your position during a particularly restless night, we also recommend going to an organic eco-friendly mattress store and getting yourself a custom, comfortable and chemical-free mattress. They may be a bit pricier, but they are free of toxic materials, extremely durable and can be custom designed to cater to you and your baby.

Practice Relaxation Techniques

Besides exercising, there are other activities you can do that help you to de-stress, relax and feel more at ease. If you find yourself having a restless night, try practicing some meditation or mindfulness. It may sound silly, but placing your hands on your belly while taking slow deep breaths and imagining your baby sleeping may relax you and eventually make you fall asleep. You can even sing a lullaby, either to your baby or even yourself. Another great activity is definitely yoga. It is a light, relaxing activity that will benefit you and your baby.

Improve Sleep Hygiene

Make sure that you keep a regular bed and wake time. Setting a routine will help your body get used to sleeping at a certain time, as well as waking up in the morning, without the need for an alarm clock. A sleep schedule is just part of a healthy sleep hygiene, which are all the habits and behaviors that promote good-quality sleep. Additionally, you should use your bed only for sleep and sex, keep electronics out of the bedroom, and do a non-stimulating activity before bed, like reading.

Ease New-Parent Anxiety

Most importantly, keep those intrusive thoughts at bay. Nothing disrupts sleep like anxiety. If meditation, yoga, mindfulness or any other relaxing activity cannot reduce your new-parent anxiety, it is always a good idea to speak to a professional. You can go to a therapist if you are struggling with mental health, or sign up for a parenting class where they can answer all your questions and put your mind at ease.

Maintaining a healthy sleep hygiene, light exercise and meditation are just some of the things you can do to make sleeping during pregnancy a little more relaxing. Follow our tips, and you will surely be having a full night’s sleep in no time.

Author Bio

Diana Smith is a full time mom of two beautiful girls interested in business and marketing related topics.

In her free time she enjoys exercising and preparing healthy meals for her family.

Source link

The post Best Ways To Improve Sleep During Your Pregnancy appeared first on Heal your health yourself.

According to the stats, 50% of marriages end up in divorce.

But the upshot is that 50% of marriages stand the test of time.

So how do the people who stay together do it?

Some folks will insist it’s “hard work.”

But in reality, a good marriage is really about adopting the right mindset and implementing a few lifestyle changes.

So today, we’re tackling one side of the coin and looking at how to be a good wife.

What Are the Qualities of a Good Wife?

Being a good wife isn’t about submissiveness or pleasing your husband’s every whim.

In fact, the best wives know themselves, love themselves, and understand what partnership means.

Every relationship is different, but the qualities of a good wife often include being:

• Financially responsible
• Respectful of yourself and your spouse
• Invested in the relationship
• Supportive in good times and bad
• Communicative

How to Be A Better Wife: 31 Actions to Improve Your Marriage

If you’re wondering how to be a better wife and improve your marriage, we’ve got some tips.

Remember, however, that every marriage is different. What works for one couple may not work for another.

So we invite you to read through our 31 tips, pick what feels good for you, and leave the rest.

1. Learn How To Argue

They say that “death and taxes” are life’s only guarantees, but we’d add arguing with your spouse to the list. Shouting across each other, though, won’t get you far. Will it happen?

Of course. But if your goal is a harmonious marriage, learn how to argue productively.

2. Practice Self-Care

You can’t show up for someone else if you don’t show up for yourself. So indulge, sister friend! Take those baths.

Get those mani-pedis. Go to that yoga class! And yes, eat healthily. Because when you feel good, life is much easier — and when life’s more manageable, your relationship wins.

3. Don’t Play Mind Games

You’re married now, so leave the games behind. It’s tiring and only causes problems. Be upfront about your needs and wants — and allow your spouse to do the same.

You’ll have enough things to worry about over the years — especially if you have kids. So toss the mind games aside.

4. Learn To Tune Them Out

When you’re with someone, day in and out, little things they do will start to eat away at your sanity like a moth on cashmere.

Maybe it’s the noises they make in the morning, their utter disregard for the kitchen rules, or how they repeatedly tell that same dumb story like a skipping record!

If you learn to tune them out in these instances, you’ll save yourself hours of annoyance. And if you do it right, they won’t be able to tell you’re somewhere else.

5. Give Them Space

Yes, you’ve tied the knot. But you don’t need to be together every minute you’re not working. Everyone needs time to decompress — so give it.

Don’t start rattling off questions, issues, and problems the second one of you walks through the door.

6. Give Yourself Space

Don’t forget about yourself! You also need space. Avoid becoming a stress bomb on the verge of exploding. Claim some alone time to clear your head when needed.

7. Develop Goals and Support Theirs

A good marriage involves two thriving people. Having goals — individually and together — bonds you. When things are lopsided, and only one person’s dreams are prioritized, resentment festers.

Fulfillment is a two-way street. Support your spouse’s endeavors as well as your own. Remember to ask questions and offer encouragement. Be mindful of their milestones and acknowledge them.

It feels great when your spouse has your back.

8. Know and Use Their Love Language

In 2014, Dr. Gary Chapman published “The 5 Love Languages: The Secret to Love that Lasts.” It was a hit, and over the years, his advice has helped millions of couples strengthen their relationships.

You can read more about it here, but for this discussion, know there are five love languages: words of affirmation, quality time, receiving gifts, acts of service, and physical touch.

Figure out your spouse’s love language and cater to it. Identifying the right combination takes a lot of frustration out of any relationship.

9. Always Be Respectful in Public

Do not take it to the streets no matter how angry, annoyed, or frustrated you get with your spouse! Deal with your issues behind closed doors. In public, always strive to be respectful and supportive of each other.

Go to events alone if you’re going through a rough patch and can’t handle being civil to your spouse. It’s better than making a scene.

10. Address Issues

Letting issues metastasize is unwise. It curdles like three-week-old milk. When problems arise, nip them in the bud as soon as possible. In short, being a wife involves a lot of problem-solving.

11. Send Loving Messages

Most people like to get loving messages from the person they love. It’s a virtual hug. So send some! However, don’t overdo it.

Your spouse doesn’t need a message every hour. Heck, they probably don’t need one every day. But every so often, it’s a welcome and warm surprise.

12. Don’t Nag

It may sound old-fashioned, but don’t nag. Do you like when people pester you? Extend your spouse the same courtesy. If they keep forgetting to do something, put a reminder on their phone calendar instead. Use devices to your advantage!

13. Be Thoughtful

More often than not, it’s the little things we remember. If you know they have a big meeting or presentation, make sure you don’t drop a bomb the night before.

Send a message of encouragement when you know they’ll be nervously sitting in the doctor’s waiting room.

Remembering the little things makes a big, loving impression.

14. Apologize If You Misread Him

Teasing everyone once in a while is fine — fun, even. Learning to laugh at yourself is healthy. But don’t constantly belittle your spouse under the guise of a “joke.” It gets old fast.

There will be times when you incorrectly read the room, and they’re not as amenable as you assumed to some jocularity. Apologize quickly and sincerely, then give them space. It will blow over soon enough.

15. Be a Good Listener

Don’t ever underestimate the power of listening. One of the best things about being married is having someone by your side with whom you can open up unreservedly. You needn’t have all the answers, just a sympathetic ear.

More Related Articles

131 Of The Best Inspirational I Love You Quotes For Him Or Her

23 Of The Best Love Poems For Your Husband

Going Through A Rough Patch With Your Husband? Learn To Write An Emotional Letter To Help Smooth The Bumps

16. Be a Good Cheerleader

Being a good wife means being a good cheerleader! Let your spouse know you think they’re smart, capable, and good enough just the way they are. Sing their praises no matter the circumstances.

17. Find a Mutual Hobby

Couples that share hobbies or interests report being happier. It doesn’t have to be something significant. Enjoying movies and a good meal together is just as valid as flying planes together.

18. Spice Up the Intimacy

If sex is something that you and your partner both enjoy, make an effort to spice things up in the bedroom. You don’t need to go overboard, but keeping things fresh is fun. Experiment with lingerie, toys, and role-playing.

19. Be Kind to His Family — Even If It’s Hard

If you want to be the best wife, and your spouse loves their family, then kiss their behinds! Fake it if you must. Yes, they may be overbearing.

Sure, they may treat you like a second-class citizen. But part of being married is putting up with your better half’s loved ones.

In most cases, the frost clears eventually. And if not, just be glad you don’t have to deal with them daily.

20. Make Time for Fun

A lot of couples crumble because they never make time for fun. They get caught up in the daily grind, which only worsens when kids come along. So remember to hop off the train every once in a while and smell the proverbial roses.

21. Encourage Friendships

Don’t be one of those wives who forces your spouse to cut off certain friends. Resentment will grow like mold, and there’s a good chance you’ll one day find yourself in divorce court. Friendships are important.

You may not adore all your spouse’s buddies. Heck, some may even be a bad influence. Regardless, it’s essential to trust your partner and allow them to make decisions on that front.

22. Admit Mistakes

Whether you’re 9 or 92, admitting mistakes can be challenging. However, it’s an essential component of being a good wife.

Please don’t read us wrong; you’re not the only one who must fess up when they mess up. Your spouse should be doing the same.

23. Don’t Expect Your Spouse To Be a Mind Reader

Your partner may know you better than anyone on the planet. But that doesn’t mean they’re a mind reader. If something is bothering you, speak up!

Expecting your spouse to know exactly how you feel and what you need instinctively is unrealistic.

24. Be Thankful

When your spouse does something kind, thank them. Don’t assume they owe you things — big or small. Every so often, thank them for the mundane contributions to you and the family. Everyone likes to be appreciated!

25. Do Things Yourself

If you want something done your way, be prepared to do it yourself. Marriage is an ongoing exercise in flexibility and compromise.

For example, if you want your spouse to help clean up after dinner, don’t get in a tizzy if they don’t load the dishwasher the way you like. If it’s that important to you, handle it yourself.

26. Don’t Talk Trash to Your Friends

Of course, you’ll occasionally vent to your friends about little things that annoy you. However, try not to talk trash behind your partner’s back constantly. For starters, it’s uncomfortable for other people.

Secondly, if you’re having problems, it’s probably best to talk it out with a therapist.

27. Put Down Your Phone

Phones are a ubiquitous part of modern life. However, if you want to be a good partner, learn how to put it down at times.

How do you feel when someone is tapping away when you’re trying to talk with them? It’s rude! Just because you’re married doesn’t mean you don’t need to be considerate.

28. Have a Routine

Maintaining a routine is good for your physical and mental health — and it’s also great for a marriage. It decreases stress levels and keeps your practical life on track.

Pro Tip: There are few things more annoying than leaving for work when your spouse is still sleeping. So make sure your schedule involves getting up around the same time.

29. Keep His Secrets

Your spouse should be your confidant and you theirs. If they tell you a secret, keep it! Don’t tell your family or best friend. It could cause considerable marital stress and resentment if it’s ever revealed that you blabbed.

30. Learn Stress Relief Techniques

Learning how to help relieve your spouse’s stress is a useful skill. It could involve making their favorite meal or giving a foot massage.

Find the thing that works for them and become an expert. Your spouse will appreciate the effort, and it will infuse your home life with serenity.

31. Make the Appointments and Remember Birthdays

Yes, we should all be responsible for remembering certain things. But something happens when you say, “I do.”

Like magic, one person becomes the family scheduler — and nine times out of 10, it’s usually the wife. Accept it and embrace the role. Yes, it’s traditional, but it also saves a lot of aggravation.

Marriage can be a blast. So long as you and your partner work as a team, anything is possible. Because you want to be a better wife already means you’re a good one. 

Taking the time to work on improving yourself and your relationship goes a long way in making your husband happy and your marriage strong.

Source link

The post 31 Actions to Improve Your Marriage appeared first on Heal your health yourself.

Improving your health and wellbeing as much as possible is so important, and there are a lot of ideas you can use that will help you when it comes to making the most of this. You need to focus on doing as much as possible to take your life and health in a positive direction, and one of the best ways of doing this is to plan and prepare for this as much as possible.

Trying to make sure you focus on the best ways of being able to improve your life via health and wellbeing is so important, and there are a lot of ways in which you can do this. It’s important that you understand the different ways in which your life can play a role in your health, and vice versa. These are some of the key health and wellness hacks that can really make a big difference toward improving your life this year.

Get Your Mental Health In Check

Getting your mental health in check is one of the best things you can do to help you improve your life and stay on top of your physical and mental wellbeing. There are a lot of things that can affect your mental health, and it is very important to make sure you take the right steps that will help you keep on top of your mental health and wellness as much as possible. You have a lot of considerations to keep in mind when you’re looking to get your mental health in check, and this is something you need to make the most of as much as possible.

Lose Weight And Tone Up

Losing weight and toning up is one of the best ways of being able to improve your mental and physical health and take your life in a positive direction. There are a lot of things that you need to consider when it comes to making the most of this. Exercise is pretty much the key to losing weight and toning up, but it is also vital to make sure you observe a healthy and balanced diet as well, combined with a strong exercise regimen, in order to be able to make the most of this as much as possible. You have to try to make sure you come up with some of the key ways of losing weight and staying in shape as much as possible.

Sleep More

Sleep is so important for development as it allows the mind and the body to rest, and this is essential for being able to develop, grow, and improve. At the end of a long day, you need to rest and recharge the cells in your body, and sleep is the best way of being able to give your mind and body a reset for the next day, so that you are able to operate at peak level once again. Getting into the right routine is very important if you want to be able to sleep well and get a refreshing amount of rest. So it is important to develop a good circadian rhythm in order to ensure that you get the right amount of rest, and that you can improve your health and wellness in the process too.

Drink Plenty Of Fluids

Water is an integral part of improving your health and life, and it is vital to make sure you come up with some of the best ideas that will help you to drink more water. It is estimated that you should be looking to drink 2-3 liters of water per day in order to stay hydrated, as well as giving your body the valuable nutrients and antioxidants it requires. Try to make sure you consume as much water as possible so that you can stay healthy every day.

Don’t Get Sick

Staying healthy and well is important for allowing you to live life to its fullest, and this means you need to do as much as possible to avoid getting sick. That means you need to eat right, you should look at what you are putting into your body. Taking things like vitamins is also hugely important, as well as making sure you take a regular PCR test to make sure you are in the best possible physical condition.

There are a lot of things that you need to try to focus on when it comes to improving and enhancing your life, and making the best possible decisions for the future right now. This is something that you need to work on making the most of for the future, and there are a lot of ideas that can help you to live a healthier and happier life these days.

Source link

The post Health And Wellbeing Hacks To Improve Your Life Today appeared first on Heal your health yourself.

Mental health is a hot topic at the moment, but what can you actually do to improve it? Over time, society has become more accepting of people who struggle with poor mental health, but in addition to acceptance, we need more education about how to maintain well-being and happiness. If you’re looking for ways to improve your mental health and become more satisfied with your life, then here are five easy changes you could make to your daily routine.

Establish An Exercise Routine

Exercise is fantastic for both your physical and mental health. The physical health benefits of exercise are well known, but you may not know how exercise can improve your mood and reduce issues such as anxiety, stress and depression. If you struggle with anxiety, exercise can make you feel calmer by reducing stress hormones, and if you suffer from low mood, exercise releases endorphins to make you feel happier.

Establishing a consistent exercise routine will help you maintain your mental well-being over time. If you struggle with creating and sticking to a routine by yourself, then you could benefit from hiring a personal trainer. With Ultimate Performance, you can find a personal fitness trainer in London who’ll create a fitness plan to suit you.

Create A Better Work-Life Balance

Since many people now work from home, it’s become even harder to separate work and personal time to create a work-life balance. People often find themselves working overtime or answering work emails outside of office hours, but this can increase stress and make it more difficult for you to relax. Therefore, to improve your mental health, you must set clear boundaries between work and your personal time so you can reduce your levels of stress and anxiety.

Focus On Self-Care

Once you’ve established a work-life balance, you can use your free time to focus on self-care. This can involve a relaxing bath, going for a walk, or rediscovering old hobbies. By prioritising self-care, you’re putting your health first and allowing yourself to relax and have fun.

Practise Mindfulness

Mindfulness means bringing your attention to the present moment and not worrying about the past or future. Often, mindfulness involves quiet meditation where you focus on your breathing and the sensations around you. This can reduce your stress levels and teach you good habits that you can practise each day to remain calm and relaxed.

Ask For Help

However, if you’re still feeling overwhelmed or depressed after you try out the ideas listed above, you may need to seek extra help. Some people may find it embarrassing to talk about mental health to their friends, family or doctor, but this is the first step towards recovery. In severe cases, your doctor may prescribe medication that can help you manage your mental health.

In our hectic and fast-paced world, anxiety, stress and depression are major issues that can affect our overall wellbeing. To manage these concerns and become happier and healthier, try out the five ideas in this article to start prioritising your mental health.

Source link

The post 5 Ways You Can Improve Your Mental Health appeared first on Heal your health yourself.

Our homes are our shelters from all the demands of life — even if we also work from them. That said, designing your home to cultivate a sense of safety, peace, and positivity isn’t always easy. The stresses of life can seep in, impacting our mental health and taking the enjoyment out of our time at home.

Fortunately, you can design your home to improve your mental health with the right approaches. From getting rid of the clutter (Marie Kondo that junk!) to incorporating art that makes you happy (Bob Ross it up!), these tips can help boost your mood in an ideal living space.

Declutter

First and foremost, decluttering is a great way to enhance the vibes in your space for a better mood. That’s because clutter can impact mental health to an extreme degree. You may not think those piles of clothes in your bedroom, stacks of junk on your table, and excess thrifty furniture are doing you harm. However, the reality is these things can contribute to high stress and low energy.

Clutter has a way of infiltrating mental health, creating distractions, and impacting our ability to focus. To avoid these challenges, build a home design with the potential to minimize clutter and open up your space. These are some simple ways to get started:

• Toss out things that don’t “spark joy,” Kondo-style.
• Organize and streamline built-in closet and storage space.
• Consider renting a storage unit for things you want to keep but don’t want taking up space in your house.

From here, maintaining a clutter-free home is a simpler process. You can even go the extra mile by completing home DIY projects that add built-in or retractable storage compartments. In turn, you can keep a clearer space and a clearer head.

Bring The Light In

Next, look for ways to boost the amount of natural light in your home. Sunlight is vital to our health and well-being. Exposure to sunlight boosts serotonin production, which is crucial to maintaining positive mental health and a good reason to move to a sunny state.

However, not everyone can just up and move to a place like Austin, Texas, where the sun shines 300 days a year. Instead, your priority will be to maximize the amount of natural light in your home to support a healthier, brighter environment. Here are some tips for designing your home around natural light:

• Paint in light, bright colors that will reflect the light coming in.
• Place mirrors to align with windows and spread more sunlight throughout your space.
• Keep all windows clean and clear.

These design elements will boost the brightness of your space without consuming more electricity. In addition, the natural power of sunlight will enhance your mental health with boosts to serotonin and Vitamin D production in your brain.

Add Plenty Of Greenery

Another fanatic design choice for enhancing your mood is to bring nature indoors. Doing so can lead to all kinds of mental health benefits, from stress reduction to the therapeutic effects that often come from caring for living things. Biophilic (nature-loving) home design is a compelling trend of 2022 and beyond because it brings us closer to our roots (pun intended).

However, there’s a balance to be struck. You want your home greenery to elevate your space without being overwhelming or dangerous to your pets. Here are some tips for adding greenery safely and pleasantly:

• If you have pets, do your research on which plants are safe for animals. Yucca, for instance, is common but extremely toxic to cats and dogs.
• Use architectural plants like cacti and snake plants to achieve a modern look.
• Organize your plants to achieve the design you want while ensuring that your plants get the sun they need.

These tips will help you design your space with greenery that brings you peace and comfort. By applying them, you can create a thriving environment for you, your pets, and your plants in a biophilic and relaxing home.

Use Mood-Enhancing Colors

Don’t forget the power of color in elevating both home design and your overall mental health within a space. Paint colors can improve your wellbeing, helping to relax you or even give you energy as you go about your day. But to incorporate these effects into your home design, you’ll need a better understanding of how color impacts mood.

While your feelings about color can be deeply attached to your personal and cultural experiences, certain tones tend to have specific effects. Explore these colors and their impact on mood:

• Incorporate blues, greens, and neutral tones for a relaxing or biophilic vibe.
• Consider purples, yellows, and whites for a flair of inspiration.
• Try reds, oranges, and yellows for a bold and energetic feel that might stimulate creativity and conversation.

Investigate how various paint shades make you feel, then design a space that lends you the energy and creativity you need to maintain positive mental health.

Find Art That Makes You Happy

Art is the next step in a healthy home design. Our spaces reflect who we are and can remind us of what we care about most. Art in these spaces can evoke certain emotions and help us focus on what’s most important. From photographs of friends and family to huge abstract pieces, what we choose to display is a part of us.

That said, find art that makes you happy to hang in your home. This tip is too subjective to give specific recommendations. Every person will have their own preferences and styles. The important thing is to think about your budget and to let the art speak for you and your space. The result will be an environment that reminds you of who you are and helps you become (and show off) the best version of yourself.

Use these tips to design your home to improve your mental health. From taking out the clutter to expressing yourself through art, a more comfortable and appealing environment awaits in which you can truly relax and find inspiration.

Source link

The post How To Design Your Home To Improve Your Mental Health appeared first on Heal your health yourself.

Phones generally get a bad rap when it comes to our health and wellness. We quite often hear about how we’re all spending too much time glued to our phone screens, necks bent, posture shot to pieces, and disconnected from the actual real-life world. However, I’m here today to put a bit of a spin on it, and instead explore the ways in which your trusty iPhone 12 can be used as a valuable and powerful tool to help you on your health and wellness journey. You just need to know how to use it!

I am the first to admit that I use my phone more than I probably should. The very nature of my job as a content creator means it can be very difficult to resist the temptation of checking social media countless times a day. What starts off as innocent research for work can soon end up in the dreaded doomscrolling. Sound familiar?

That being said, I wouldn’t be without my phone, especially as over the past few months I’ve been using it in such a way that rather than be detrimental, it has in fact enhanced and improved both my mental and physical wellbeing. And I want to share those things with you now:

Meditation

I am an over thinker and my mental chatter is strong. Not gonna lie, it’s exhausting. These past couple of years, what with lockdown and going through perimenopause, it’s got worse. Not a moment goes by when I’m not planning things in my head, ticking off mental to do lists, having words with myself. Even when I’m asleep, my dreams are crazy vivid because my mind is still racing with thoughts.

I’ve dabbled a little with meditation in the past, attended a couple of guided group sessions that kind of thing, but have always struggled to completely relax and stop my mind from wandering. However, I know how important it is for my mental health to switch off and disconnect if only for a few minutes each day. Now, I know what you’re thinking, that switching off and disconnecting don’t go hand in hand with phone use. Well, not unless you use a meditation app that is.

If like me, you could do with a helping hand and some serious guidance when it comes to your meditation practice, the use of a meditation app on your phone is an absolute game changer. I have been using a meditation app called Calm for the past couple of weeks and whilst I am far from reaching the Zen-like existence I aspire to, I have noticed I am sweating the small stuff a lot less than normal and the racing thoughts are slowly but surely starting to recede.

Calm offers daily 10-minute guided meditations and you can even set yourself an alarm so that you’re notified at the same time each day, thus creating a positive habit and making yourself accountable – which as we all know is the key to actually sticking to these things. I also like to turn off all other notifications, so that I’m not interrupted during those precious 10 minutes of ‘me’ time.

Hormones And Period Tracking

Pre-lockdown I started noticing things weren’t right with my period. I was getting two a month, experiencing night sweats, and suffered from bouts of anxiety, panic attacks, and crying episodes. Then along came Covid and my mental health sank even lower. It was not a good time. I knew something was wrong and having done a bit of research I suspected I was perimenopausal.

I arranged a call with my GP, who listened to my symptoms, but argued that I wasn’t old enough and that I should take Evening Primrose Oil tablets and she could prescribe me some antidepressants if I wanted. Now, I  haven’t got anything against antidepressants per se, but in my gut it didn’t sit right with me. I mean sure they might help with the mental health aspect, but how on earth were they going to sort my erratic, too frequent periods out!?! My gut told me things weren’t right, but I needed proof.

Which is where my phone came in. I downloaded an app called Balance, which is designed to help you keep track of your symptoms, record the severity of them, and to make note of when you have a period. Over time the information gets collated into a report that you can then present to your doctor to help make a case for treatment. Logging onto the app each day on my phone became a daily habit and just as I suspected it was clear things weren’t normal. As well as its tracking capability, the app also includes informative articles about perimenopause and the menopause. Since using the app, I have now been prescribed HRT and have been officially diagnosed as perimenopausal. Without my phone, I know I wouldn’t have kept track of everything in such a precise way – it basically did all the hard stuff for me while I just tapped a few buttons each day.

Daily Affirmations

I am a huge advocate of using affirmations as part of my self-care ritual. However, I am also terrible at sticking to things and at times not so great at putting myself at the top of the pile. I have countless little boxes of self-affirmation cards that I have been sent or gifted over the years, and they’re lovely, but if I’m being completely honest they’re sat collecting dust rather than helping me in any way.

Thank goodness for phone reminders and apps such as Think Up, which is a daily positive affirmation app that allows you to create your own personalised affirmations and then store them in your affirmation library. If the thought of coming up with your own affirmations seems somewhat daunting, you can browse through a selection of pre-written ones under such themes as: health, motivation, abundance, body image, goal setting etc. Once you’ve selected an affirmation it will appear on screen and you can then record yourself saying it and save it into your library to use as and when you feel the need.

The beauty of hearing your own voice is that it encourages self-belief even more so. I find that hearing my own voice on the days when my inner critic is particularly nasty and vocal really helps to cement the belief that I am kind, I am worthy, I am brave, I am enough.

Running

I use my phone for various different reasons when I go running and from a safety point of view, I can never imagine running without it. Every phone has an emergency SOS setting that means you can make a call for help quickly and easily, for example on the iPhone 12 you press and hold both the side button and one of the volume buttons until the Emergency SOS slider appears. When you drag the Emergency SOS slider it will call the emergency services for you and if you continue to hold the buttons without being able to use the slider, an alert sounds that may be enough to scare an attacker away, alert someone that you need help, or at least buy some valuable time. Thankfully, I haven’t had to use this setting, but it is reassuring to know that it is there, just in case.

Here are the other things I have used my phone for when I run:

• Strava – I used to use this app to record my runs. Useful for telling you how far you’ve run, your pace, whether you’ve improved since your last run etc. You can also see how your friends are doing, so it’s great if you have a competitive streak.
• Maps – So handy if you’re running a new route, especially if like me you love going off road and exploring new trails.
• Spotify – These days I tend not to run with music, as I take my dog out with me and want to focus on him, however in the past I loved listening to music or a podcast if I was running on my own. Nothing beats a bit of Kate Bush when you’re running up a socking great hill!
• NHS Couch to 5K – I used this so much during the first lockdown as a means of getting the kids out and exercising. I’ve been running for years, so it wasn’t necessarily essential for me, but I was keen to get the kids out running with me and that required going back to basics. The husband and I would take it in turns to go out with each kid and we worked through the program together, choosing their favourite coach and regularly getting them out in the fresh air. It did mean I ended up doing more running than usual, as I’d go out on my own as well, but that extra activity and the mental headspace it gave all of us was very much needed.

Spiritual Readings

And finally, this last one is quite a new thing for me but is something I’ve been interested in learning more about and that’s daily horoscopes. My daughter expressed an interest in star signs a few months back and it kind of reignited the interest in me. So together we downloaded the AstroMatrix app, which is free to use for all the basic stuff, and it’s great. You simply enter your basic info, such as your birth date etc. and ideally your birth time as this will provide better readings. You’re then granted access to moon readings, sun readings, tarot readings, a daily horoscope and a few other bits and pieces. I just find the whole thing really interesting and for a free app you get a lot of information. Bit woo woo I know, but I’ve realised that in order for me to feel great I need tools in my wellness toolkit that help me physically, mentally, and spiritually.

I know an iPhone 12 isn’t necessarily the first thing you’d think of when looking for ways to boost your mental wellbeing, however there’s a lot to be said for the tech, and I say if the tech’s there then use it to your advantage. Which ultimately is the way forward. Phone usage is only detrimental to our health if we let it be. Yes, too much time in front of a screen is bad and yes, we all need a break from it. But oh my goodness there are so many ways we can use it for our benefit and hopefully I have shown you a few of those ways today.

I’d love to hear how you use your phone to help with your mental health and wellness, so please get in touch:

Facebook – @thisishealthyliving

Twitter – @ArtHealthLiving

Instagram – @arthealthyliving

Or leave me a comment below.

*This post is in collaboration with O2, however all thoughts and experiences are personal to me.

Author Bio

Becky Stafferton is a content creator, full time procrastinator and mum of 2 kids and 1 aggy cockapoo. She tries to promote a realistic, sustainable and positive image of how to lead a healthy life, whilst also maintaining the fact that life ain’t all fluffy clouds and rainbows. When she’s not writing or sitting on her arse scrolling through social media, she can be found running through muddy puddles, making lists of lists, having a good old moan, doing random Google searches and squatting like her life depends on it.

Source link

The post 5 Ways I Use My Phone To Improve My Health And Wellness appeared first on Heal your health yourself.

If you’re looking to improve your relationships, look no further! The 5 love languages can help you do just that. These five love languages were developed by Dr. Gary Chapman and they represent how different people give and receive love. In this blog post, we will discuss each of the five love languages and how you can apply them to your own life.

The 5 Love Languages

1. Words of Affirmation

These are words that build up. They can be spoken in person or written down. Some examples include: ‘You look great today or ‘I love you.’  You can also send a note, letter, email, text message with these words to your partner or friend. For instance, if someone says something nice about how they like your outfit and it makes them happy, this is an example of using the language.

As humans, we all need validation from time to time so this language helps us feel good when others say positive things about what we’re wearing or doing well at work/school, etc. It’s important not just for romantic relationships but friendship too since sometimes friends don’t always get along perfectly either with one another so having this way will help them communicate better as well.

2. Quality Time

When it comes to the love language quality time, it’s all about spending time with your partner or friend. Whether you’re going on a date night or just having dinner together at home, both are equally important. Quality time can help improve your relationship by deepening your connection with the person you love.

It’s important to make time for each other and to be present when you’re together. This means turning off your phone and putting away all distractions, so you can focus on the person you’re with. Spending quality time together is a great way to show someone that you care about them, and that they’re important to you.

“Life’s deepest meaning is not found in accomplishments, but in relationships.” – Gary Chapman

3. Receiving Gifts

When it comes to the love language of receiving gifts, it’s all about getting physical items from the person that they love. It could be something small, like a note or a keychain, or it could be larger such as an expensive piece of jewelry.

Some people might feel loved when their partner buys them gifts, while others might not care for material things as much and would prefer something else, like quality time together.

No matter what your partner’s love language is, it’s important to remember that it’s the thought that counts. So if you don’t have a lot of money to spend on gifts, try something else, like cooking a romantic dinner at home or taking a walk together in the park. Anything that shows your partner that you care about them is what really matters.

4. Acts of Service

When it comes to the love language of acts of service, it’s all about doing things for someone else. This can be anything from cooking dinner after a long day at work or cleaning up around the house while your partner takes care of the kids.

This is a great way to show someone that you care about them and that you’re willing to do whatever it takes to make them happy. It’s also a way to help out around the house and take some of the burdens off of your partner’s shoulders.

If you’re not sure what your partner’s love language is, try doing some things that fall into this category. You might be surprised at how much they appreciate it.

5. Physical Touch

Physical touch is one of the most basic ways to show someone that you love them. It can be something as simple as a hug or a kiss on the cheek, or it could be something more intimate.

No matter what type of physical touch you choose, it’s important to be mindful of your partner’s needs and to make sure that you’re both comfortable with what’s happening. Don’t force anything if your partner isn’t ready for it, and always make sure to ask before trying something new.

Physical touch is a great way to show someone that you love them and that you want to be close to them. If you’re not sure what your partner’s love language is, try using physical touch as a way of showing them that you care about them and want to be together.

How to Apply the Love Languages to Improve Relationships

We all know that relationships can be difficult to maintain, and sometimes it feels impossible to change certain aspects of your relationship for better or worse.

The love languages are a great way to improve the quality of your relationships because they help us understand what makes other people feel loved in different ways – whether it’s physical touch (like hugs), acts of service (doing things for them), receiving gifts from you regularly, spending quality time together on dates nights out or just at home enjoying each others company with no distractions like phones, etc.

It’s not about being perfect, it’s about trying and that is the key. If your partner doesn’t have a love language or they do but it isn’t one that you share then simply ask them what makes them feel loved and try to do more of those things for them. It really is as simple as that.

If you’re looking for ways to improve your relationships with others, whether they be romantic partners, friends, family members, or co-workers, then learning about and applying the love languages is definitely a great way to start. And who knows? You might even learn something new about yourself in the process.

Source link

The post Apply These 5 Tips to Improve Any Relationship in Your Life appeared first on Heal your health yourself.