Reducing Anxiety At Home

October 24, 2014 at 12:32 pm

anxiety.jpgYour home should be a sanctuary where you can relax and wind down at the end of the day. Stress and anxiety, however, can disrupt your enjoyment at home if you do not know how to manage them properly. For a start, you can take this anxiety self test to determine how stressed you are and what the main factors causing this anxiety are. Factors that cause anxiety at home should be pinpointed, and once you know the cause, you can figure out a way to effectively control these causes so your goal of a serene and worry-free home can be realized.

 

Here are a few tips that can help minimize your anxiety while in the privacy of your home:

 

  • Secure your property. Nothing causes anxiety or worry more than being uncertain about the security of your dwelling. To ease your mind, explore appropriate safety and security systems that can protect you and your family at home. These may include electronic home alarms, security systems and access controls, surveillance equipment, etc. Simple issues such as malfunctioning garage door or broken windows or locks should be dealt with right away for your peace of mind. You can use a garage door repairs guide  if you feel you are skilled enough to do the repairs on your own.
  • Prepare for emergencies. If you know you are ready for untoward eventualities, you will be more at ease and prepared. Basic emergencies to prepare for include fire, inclement weather, or other acts of nature such as earthquakes. Have a regular inspection of your fire exits, smoke detectors, fire extinguishers, or sprinklers. Train all family members on who to call, where to go, and what to do in case of an emergency.
  • Learn to relax. Anxiety is often triggered by a mind that is overworked, fatigued, and needs a time out. When you are at home, set aside a time where you can just let your mind and body relax. Various relaxation techniques you may want to look into include breathing exercises, yoga, meditation, or body massage. During your relaxation time, keep potential distractions such as mobile phones and other gadgets away, and make sure you are in a quiet area.
  • Eat right, drink right. When your body is getting the right nourishment, you wiill also be more capable of handling anxiety and stress triggers. Eat meals that are well-balanced and provide your body with the proper nutrients you need for your lifestyle. Avoid too much caffeine as this could lead to more anxiety for some people and can lead to caffeine dependence as fully discussed here. Keep your body working properly through proper hydration, or at least 7-8 glasses of water daily.
  • Get some exercise. Exercise triggers the release of hormones in your body that are relaxing and put you in a better mood. This can help ease anxiety while also keeping your body strong and healthy. Exercise at home can be as simple as using the treadmill or stationary bike, or you can invest in other home gym equipment if you have the extra room for it.
  • Read, listen to music, get creative. When you are allowing your creative imagination to appreciate good books, music, or art, you are also helping to manage anxiety and focusing your mind on something else other than what triggers the stress or anxiety. Build a library of books, e-books, or audiobooks that are positive, inspirational, and enriching. Listen to music that is soothing and relaxing when you need to calm down. If you know how to play a musical instrument, play that instrument or invite friends over to jam with you.

The Health Benefits of Travel

October 21, 2014 at 2:53 pm

healthytravelHere’s one more reason to pack that bag and book that ticket! You know that you’ve always wanted to see the world. Travelling would make you more well rounded, cultured, and open to accepting global ideas. But did you know that it could also make you healthier?

A 2013 study by the Global Commission on Aging and Transamerica Center for Retirement Studies has shown that travelling rewards a person both cognitively and physically, according to the LA Times. The benefits you derive from it are similar to when you do a crossword puzzle or you visit a museum. So what exactly are the health benefits of travel?

 

1. Lesser chance of early death

Big revelation: People who go to vacations every six years have a higher chance of getting heart attack than those who travel twice a year. Everyday life can be monotonous and stressful, so why not take the chance to leave it behind for a while? Stress increases the risk of heart disease by 40%, heart attack by 25% and stroke by 50%. Leave the office and go out of town. Your salary will be useless when you’re dead.

 

2. Better sex

Another big revelation: A third of leisure travelers admit that they have more (and better!) sex while traveling. With stress left behind and responsibilities momentarily out of the window, couples enjoy their sex life with less guilt and more excitement.

Want to improve your relationship with your spouse? Travel together. It’s a more effective way to spark the romance again between you two. How exciting would it be for you and your partner to go somewhere where you have the freedom to drive your off-road vehicle just like the Jeep Brute shown here? Drive to your heart’s content and see the outside world. It will be good for your heart, and for your marriage.

 

3. Your body needs the break

As you travel and change your routine, it keeps your body and mind from stagnating. A break from the norm allows the body to replenish and repair itself. The Mind and Body Center at the University of Pittsburgh released a study that indicated that leisure activities lead to lower blood pressure, positive emotional levels and less depression.

 

4. Stress reliever

It’s no secret that Americans are stressed. It isn’t surprising, seeing as America as a country do not know how and when to relax. Occupational stress, as elaborated here, affects about one-third of workers. A survey by stress.org indicates that the average time off per year of a US employee is 10 days, plus 8 of the national holidays. And still studies say that most of them leave their vacation days unspent. You know how much time French people have off? Seven weeks. That’s 49 days, 31 whole days more than the Americans. Spain and England even requires 30 days of vacation to their employees. No wonder Europeans always seem so happy.

 

5. Your kids will be happier

It isn’t really a direct health benefit to you, but seeing your kids happy makes you happy as well, right? Children form great memories in vacations, and these memories are the ones they remember, more than birthday celebrations or other special occasions. Vacations bring families together. It is indeed true that the gift of experience is way much better than material gifts. Visit this page to get some suggestions in regard to the best adventure and experience gift ideas.

 

The US Travel Association even launched a massive campaign last 2013 called The Travel Effect. This multimillion-dollar research and marketing campaign want people to know that scientifically, pleasurable experiences derived from travelling have numerous health benefits. If a group of scientists spend that much money convincing you to travel, you know it’s good for you.

How To Relax Methodically And Effectively

September 24, 2014 at 3:26 pm

relaxmeditateNo matter how busy your daily schedule may get, you should always make it a point to give yourself time to relax and rejuvenate. Relaxation along with proper amounts of sleep keeps your body refreshed, in tune, and ready to face the responsibilities and tasks throughout the week. People have different ways of relaxing, mostly related to their personal interests and preferences. However you like to unwind and take your mind off of the daily grind, it should be a systematic process that really allows your mind and body to recuperate.

A lot of people think that when they plop down in front of the television at the end of the day, they are already relaxing. However, this is often not enough relaxation for the average person, and in fact there are many known negative effects of watching TV as elaborated here. A lot of TV shows or movies are not even that relaxing. When you think about it, programs or films with violent or scary content don’t really do much to calm your nerves or soothe your senses. What you can do is to select entertainment choices that are pleasant and relaxing by looking at the information provided on the website for Charter On Demand Movies.

The right relaxation method will help regain the balance in your nervous system and keep stress levels down, allowing your body to recover properly. One of the most basic techniques is deep breathing meditation. This exercise is easy to do and can be practiced anywhere. Proper breathing exercises focus on the intake of fresh air into your lungs through full, cleansing, and relaxing breaths. You should have a spacious, comfortable area in your house where you can do some breathing exercises. This can also be combined with aromatherapy or some light, positive music.

In a very similar way, yoga and meditation are also great relaxation techniques that do not require much equipment or space but do much to lower your stress levels and refocus your mind. If you have never tried yoga before, you can purchase DVD tutorials or manuals, or even join a class in your area for a few sessions until you are familiar with it and can do it on your own. Meditation, meanwhile, requires a quiet and dedicated space in your residence where you can simply empty your thoughts and find your center.

Relieving muscle tension and body pain are also very important in your relaxation efforts. Massage therapy is one way to relax your tired muscles and joints. It has been said that an hour of massage therapy has the same refreshing effect on your body as eight hours of sleep. There are different types of massage therapy, and you can choose a style that helps to relieve body aches and relax your mind. You can also look into progressive muscle relaxation. This technique has been known to help with back pain, spasms, or injuries. Ask your physician about progressive muscle relaxation methods.

Relaxation also comes in the way of exercise. Physical activity releases happy hormones and feel-good chemicals in your body. You can read more about how exercise releases endorphins and how these hormones leads to a feeling of happiness in this informative article. If you are not into working out at the gym, remember that exercise can also be achieved by playing sports, or outdoor activities such as biking, walking, hiking, wall climbing, or swimming. Pick an activity that you enjoy, and make it a part of your routine. Make it even more relaxing and enjoyable by linking up with other family members or friends so it also becomes a time for social interaction.

How to Avoid Gaining Weight During Holidays

September 17, 2014 at 6:08 pm

xmasfoodThis is indeed the season to be merry… and fat. December is fast approaching and a lot of people are excited. All of us are familiar with endless selections of food available during holidays. We receive a ton of invitations to holiday parties here and there. They’re great for relaxing, catching up with long-lost friends, spending time with people you actually want to be around with, and digging in the feast provided. Not only are these food delicious, they are also extremely unhealthy.

So it isn’t exactly a surprise when spring comes and we find that we’ve gained weight over the holiday season. It isn’t awful to add a couple of pounds, of course, but most people don’t actually lose the weight they gain during the holidays. It ends up being part of what people accept as their normal weight, and then the next holiday comes and we add a couple more pounds. Before we know it, a few years have passed and we’ve come so far from the body we used to have.

Here are some tips to enjoy the holiday season without carrying all that extra weight:

 

1. Eat in moderation
We don’t need to avoid the food altogether. After all, we need the energy to eat and there are some culinary delights that will only be available during the season. So go ahead and try the stuff, but don’t finish a whole plate of Christmas cookies. Denying yourself the food would lead to disastrous results such as intense cravings and the like, so let yourself enjoy the taste, but eat only in moderation. If you can, drink water before eating to help you feel full and lessen actual intake.

 

2. Select your food
As we go from one party to the next, we usually end up face to face with another buffet table with scrumptious treats. It’s the ultimate temptress, since you can just go back again and again, you won’t even realize you’ve eaten a lot already. So select the healthier food on the table. Go to the fruits and vegetable sections, rather than the fried and fatty tray.

Another tip is not to go to any party hungry. This way, you can actually focus on what you want to eat from the food laid out, rather than just munching on everything.

Also, before you say yes to the first Christmas dinner invitation you receive, try to learn how to make a dairy free protein shake first. There are a lot of types of protein shakes but generally a dairy free protein powder shake recipe is the way to go since it will ensure that you get the nutrients you need amidst all the extra food intake.

 

 

3. Weigh yourself
Try this at least twice a week. Watch your food intake in every meal and make yourself aware of the difference in your eating habits. If you monitor yourself and ask the right questions about your lifestyle, you’ll find yourself prioritizing your health, and maybe think first before getting that third cup of eggnog or that box of chocolates.

 

exercisexmas4. Exercise
The best way to lose all the weight, ultimately, is to get moving. Turning your fat into muscle is one way to make sure you don’t gain that holiday weight. You’re sure to increase the food you eat, so the intensity of your workouts should level up as well. The best time to move is early in the morning – it makes the rest of your day more awesome.

How To Stay Mentally Healthy When You’re 60

September 10, 2014 at 1:50 am

seniors_healthMany seniors give importance to their physical health as they grow older, and while this is definitely advisable, it is also important for older folks to maintain and take care of their mental health. With your mental health at its optimum and in a healthy, normal state, you will be able to enjoy your golden years even more, go places and experience things for the first time, and create memories with your family and friends.

Just like the body, the mind can also be trained and disciplined in order to be more efficient and continue working at its optimum level. As you grow older, there are simple lifestyle changes and habits you can incorporate into your daily activities in order to help with maintaining the healthy state of your mental well-being. You can start with managing and dealing with stress. Stress contributors are not always avoidable, but how you deal with stress determines its impact on you and your mental health.

The best way to deal with stress is to get to the root of the problem, and then look for ways to minimize or eliminate the reason. When you have less stress, the chances for anxiety and depression, two major mental health problems, also decrease significantly. Make changes to your daily schedule to allow yourself ample time in between tasks, and look for more efficient processes that allow you to be productive without being too burned out.

Maintaining constant interaction and communication with your loved ones and friends is also vital in maintaining your mental stability. Being able to talk it out with your trusted circle will allow you to share what is on your mind, how you are feeling, and anything you are experiencing whether good or bad. There is a lot of healing and therapeutic effects associated with intimate discussions and communication with a trusted friend or family member, so stay connected. If separated by distance, you can stay in touch with your loved ones using a mobile phone.  The best cell phone for seniors would often be the simplest but most reliable phone. Visit cell phone provider stores nearby and inquire about their device and plan packages. They would probably show you their best cell phone for seniors offers packaged with what they deemed as the most fitting plan for the phone.

seniorshealth_1Mental health can also be kept through regular physical exercise. Plan a fitness regimen that is appropriate for your state of health and physical capabilities. If you are not sure, speak with your physician or a fitness specialist regarding what regimen is best for you. Physical exercise will keep mental stress at bay, and will also release helpful hormones into your body circulation that naturally maintain the balance in your emotions and keep your mental faculties clear.

Ample rest and sleep are very important for the mind to take a break and rejuvenate itself. As you get older, make sure you are getting enough rest and that you are also taking a break every now and then. Whatever your activities are at this point, give yourself time to disconnect from it all by taking the day off or doing something different.

Good nutrition and excellent lifestyle habits also impact your mental health tremendously. Watch what you eat, and stay away from junk foods or those that are too high in fat and cholesterol. Fruits and vegetables, meanwhile, should be the staple in your diet. Not only are they good for your body, but they also keep the brain and the blood circulation running smoothly, contributing to your mental health.

How To Relax And Unwind More Effectively

September 7, 2014 at 3:34 pm

BeFunky_relax.jpgAt the end of a very long and busy day, or during the weekend when we do not have to go to work, we usually want to spend some time to relax and unwind. This allows us to refresh our mind, body, and soul, and also to do the things that we enjoy doing with our loved ones and friends. Relaxation and getting away from the monotony of daily life is a must if you want to keep yourself from getting burned out from all the responsibilities and tasks.

Because people are wired differently, we also have different preferences and tastes when it comes to how we relax. How one person chooses to enjoy his free time may not necessarily be how you want to spend yours. Some enjoy playing sports, and schedule pick-up games at local gyms or at the park. Others would rather attend concerts, plays, or other live performances. There are families who troop to the cinemas when they want to relax together, while others are perfectly okay with staying at home and having DVD marathon sessions.

How you relax and unwind should be catered to your needs as a person, and allow to rejuvenate and prepare for the next responsibilities. For instance, if you are a computer programmer or software engineer, you may not want to spend your free time watching television or playing video games anymore since most of your working day is spent sitting in front of the computer. Instead, what you should be doing to relax is balancing it out with some physical activity, such as hiking, swimming, jogging, or playing sports.

On the other hand, someone who works outside such as a landscaper or construction foreman may feel too physically tired at the end of the day to even think of playing tag football or frisbee with friends. Instead, relaxation for people with physically demanding jobs may mean sharing drinks with their peers or just watching television or movies at home. On the weekends, they may want to use a Jeep bikini top like these ones on their Jeep and take a leisurely drive to enjoy some nature and outdoors.

BeFunky_relax2.jpgHow you relax should allow you to get your thoughts away from the confines of your work. When the mind is given time to rest, it will be more ready to deal with new challenges again, in much the same way that our bodies need ample sleep so energy will be refreshed and ready for another day. As much as possible, disconnect yourself from work when you are on vacation or relaxing during your free time. Those responsibilities can wait, and what is more important for the meantime is giving your mind and body some much-needed rest. When you get back to your tasks, you will be more focused and energized, and effectivity will increase as well.

The best ways to relax are those that balance out what your overall body needs in order to stay healthy and well. However you choose to unwind and take a break, what you should not neglect is maintaining good nutrition. What we put in our bodies have a tremendous impact on how healthy we are, and how optimum our physical condition will be despite all the busyness of everyday life. Watching what you eat and ensuring that you are getting the right nourishment will keep you from getting sick also.