Anyone who isn’t currently practicing social distancing is putting others at risk.
With the COVID-19 Coronavirus on the loose, many people are retreating to their homes and avoiding large groups, i.e. social distancing. Not all are finding this is easy, with the Millennials and Gen Z’s getting most of the blame. Whether you’re currently serving a 14 day self isolation, or you’re still working and living life, you’ve likely noticed an increased level of boredom. Most places are closed, events are cancelled, and even hanging out with friends is frowned upon. So what are you supposed to do during this quarantine?
Well, my friends, it sounds like the perfect time to practice self care!
Pamper Your Body
With the added amount of stress due to the COVID-19 Coronavirus pandemic, your body is likely in less than optimal health. Social distancing provides us with an unlimited amount of time for self care without feeling guilty. We don’t have to sacrifice time for self care because we suddenly have an abundance of it. (Besides, with all the frequent hand washing and cleaning, I’m sure we could all use a little extra pampering.)
1. Soak in the bathtub with a bath bomb or Epsom salts.
The media coverage on the COVID-19 Coronavirus pandemic has us all stressing out. All of the stress and anxiety is bound to have a detrimental effect on our mental health. Plus, having to stay isolated can exacerbate those symptoms. The best thing we can do for ourselves is to use this time of self isolation and social distancing to work on improving our mood and mental health.
31. Laugh along with some stand up comedy or a funny movie.
Keep in Touch
We often think of self care as being alone but taking care of ourselves means doing good things for others, spending time with those we love and sharing pieces of who we are. This might seem hard to do while practicing social distancing, but there are still ways to keep in touch with others.
We need to spend as much time outside as possible while social distancing. Of course it’s important to stay away from crowds and limit our interactions as much as possible, but accessing fresh air is so important for our bodies both physically and mentally.
41. Sit in your backyard.
42. Take a nap outside.
43. Lounge in a hammock.
44. Do yard work.
45. Go for a walk around the neighborhood.
46. Go for a drive in the country.
47. Eat a meal outside.
48. Pitch a tent in your backyard and camp out for a night.
Decluttering is a form of self care because it’s something that we tend to put off doing. Then the clutter sits there, reminding us of our failures and causing undue stress. Use this time at home to deep clean, declutter and minimize possessions.
63. Go through all your old electronics, DVD’s, CD’s, cables, etc.
Tap into your Artistic Side
Art therapy is a super important way to practice self care while social distancing. Being creative means using our brains as well as developing hand eye coordination. Even if you don’t consider yourself an artistic person, you might be surprised with what you can come up with.
Use this opportunity to learn something. Learning is a way to improve our brain health. Plus it offers a distraction from anxiety and loneliness and can boost our self esteem. As adults, we often refrain from learning new things, or we start them but never seem them through. Learning a new skill or hobby is truly making the most of social distancing.
76. Take an online class.
77. Watch YouTube tutorial videos.
78. Read an instructional book.
79. Watch a documentary.
80. Find a new way to utilize something you don’t use anymore.
Exercise is one of the most important parts of self care. There’s no excuses while locked up at home with nothing to do. If your local gym is closed, check to see if they’re offering online workout videos instead. And don’t worry if you don’t have a home gym, there are so many different ways to stay physically active at home.
The world looks a little scary right now. Try to focus on the positive aspects instead. We are living in a moment of history, so document it. Take photos, write about it and enjoy every single moment. Use your time wisely and continue to have hope for the future. When this is all over, will you come out of it a better person?
96. Take at least one photo each day.
97. Cuddle with your spouse, kids, pet or even a stuffed animal.
There are a lot of different vitamins and minerals all women need on a daily basis in order to maintain their physical and mental health. Often, when we experience pain or mood dysfunction, it can be attributed to a vitamin or mineral deficiency. The good news is that most of the vitamins and minerals all women need to stay healthy can be found in various foods. And those we can’t eat, can be taken in the form of a supplement.
Here are the top 7 vitamins and minerals all women need, and some additional information about them.
For every 21st century woman, her diet is an essential element directed towards keeping up with the pace of everyday life. As much as she wants to look beautiful on the outside, much more attention is meant to be focused on the inside. In light of this, she needs the right nutrients, the best vitamins for women to revitalize her.
Of course, you’ve heard this over and over again to take the right vitamins. You may even be at a loss as to which is best for you. But hey, it can’t be over-stressed. This is why this piece is channeled towards showing you the very best of vitamins that your health requires as a woman.
Have you ever had sores that hurt so much you wished they would leave almost immediately? Here’s the gist. Every time your body is short of vitamin C, you get sores. Just to remind you, when we have wounds, vitamin C helps to heal them up quite fast. Apart from this, you need it to produce red blood cells, increase your alertness and focus. Don’t look too far, you can easily get vitamin C from broccoli, peppers, oranges, tomatoes, and a host of other fruits and vegetables.
Our bones have to be kept healthy, quite alright. However, there is an essential nutrient necessary for this- calcium. But then, do you also know that there is an essential vitamin that aids your body as a woman to absorb calcium? It is known as vitamin D. The morning sun is one sure source of vitamin D but what if you are unable to get your daily intake of vitamin D from the sun, does this mean that is the end? Out rightly not!
Get into the habit of eating dairy foods like milk, juice, cereal and fatty fish to get the best vitamin D needed for your health. So if you don’t get enough vitamins, it means you are exposing yourself to back pain, pains in your bones and you are also prone to hair loss.
Also known as folic acid, you can be sure your body needs these essential cell builders. Research has shown its profound impact on the brain and spinal cord. With the right intake of folic acid, you can save yourself the stress of being exposed to anemia. For pregnant women, they can very well prevent defective traits in their unborn babies since their DNAs and RNAs are fortified by folate. Now, what are the sources of folate? Get the best vitamin for women in legumes, liver, eggs, kidney beans, asparagus, spinach and Chaga mushrooms.
Pregnant women, as well as women that have heavy monthly flows, are particularly in need of iron, an essential mineral to be found in tofu, beans, cashews, nuts, baked potatoes, leafy vegetables, spinach, beans and lentils, pumpkin seeds, pasta, and so on. It has been found that at least 18 mg of iron should be taken by women on a daily basis while pregnant women need a little bit more, about 27 mg daily because a deficiency of iron in foods may expose you to anemia.
For women over 40, magnesium is an essential mineral to be included in women’s diet. This is because magnesium reduces risks of heart conditions, regulates blood and prevents diabetes. A magnesium deficiency is also known to affect the brain function, including mental health issues such as depression and anxiety. Diseases such as osteoporosis, a result of weak bones or bone loss are also prevented if adequate doses of magnesium are taken daily, whether in whole foods or in supplements. As such, fish oil found in salmon, sardines or mackerel, is recommended by the American Heart Association. You should also consider eating more seeds, nuts, whole grains, legumes, leafy greens and spinach.
Be it whole foods or in supplements, vitamin K is of utmost importance in blood coagulation. Simply put, vitamin K is one of the best vitamins for women’s health that helps blood clot. It does this by binding calcium in bones and other tissues. Thanks to vitamin K, anytime you have a wound, blood clotting time may only take a few seconds.
Now, what are the sources? Vitamin K may easily be found in leafy vegetables, kale, spinach, broccoli, cabbage, mustard greens, asparagus, lettuce, spinach, turnip, collards and so much more. According to the U.S Institute of Medicine, Vitamin K is required for daily intake. Vitamin K is very essential for women that have heavy menstrual bleeding.
Medically, it is important to build your bone density as a woman when you are in your 20’s. This is because we tend to lose our bone mass as we grow older. Hence, for a healthy heart, muscles, strong bones, and proper nerve stimulation, calcium is a must-add to diets. Cereals, beans, milk, tofu, soy beans, almonds, salmon, leafy vegetables, etc. Calcium is simply an essential mineral because, on its own, our body cannot produce its own calcium. Hence, for rich hair, fine skin, growth of nails and so much more, calcium is very essential.
In conclusion, eating the right balance of minerals and the best vitamins for women cannot be overemphasized. For a woman, junk food should be really avoided and replaced with healthier foods, both in whole foods, supplements and multivitamins. You would be thankful for the right choices of vitamins and minerals as you grow older.
I am Polly Telegina, a holistic health expert from Siberia. Ayurveda, yoga, and shilajit are the main areas of my knowledge. Deeply intuitive I find that true healing surpasses the boundaries of the physical body and embraces the emotional, energetic and subtlest layers of our being. I help people to know how to be healthy and beautiful using only natural remedies. I believe that nature is the best source of human health. To read more check out my last article on how to to take care for a happier mind and healthy body.
Those who have recently traveled, have come in contact with someone with COVID-19, or who are sick are putting themselves into self isolation. This basically means to quarantine yourself within your home for two weeks. And further more, social distancing has us all keeping away from friends and public places. With all of this isolation and anxiety, how does a person avoid actually feeling isolated? For moms with mental health issues, isolation can actually make symptoms of depression and anxiety worse, so it’s important to have some ways to manage the loneliness.
During self isolation, try some of these tips to avoid feeling lonely.
Most people, especially moms, will not actually be alone during their self isolation or social distancing. Spouses and children will likely be in isolation with them. It’s hard to say whether this makes it better or worse for a woman with postpartum depression or anxiety. Having the family around 24/7 might become overwhelming very quickly.
While it’s great to embrace this gift of family time, make sure that each person is also getting enough alone time to themselves each day. This could be quiet reading or doing a quiet activity all in one room, or have everyone separate into different rooms for an hour or two each day. This will surely benefit everyone’s mental health during the isolation period.
If the entire family is beginning to feel isolated from the outside world, then consider some of these options.
Make a Connection
Even though we can’t go out and socialize with our friends right now, we can still make connections with others. We need to stick together, especially during these uncertain times. This is something we should be doing daily or at least a few times a week in order to maintain our mental health.
Phone a friend or family member. Simply talking to another human being helps you avoid isolation.
Video chat with a friend or family member. It helps to see another familiar face from time to time, and not just hear their voice. This is also a great option for younger kids.
Write a letter to someone. It doesn’t even have to be someone you know. Consider writing letters with your kids to senior’s homes, hospitals, government offices, army bases, etc. It would make someone’s day.
Write an email to someone. Same as above, but send it online instead. You can find e-mail addresses for most places on their websites. Let your favorite local shop know how much you miss their store/business while it’s closed, and can’t wait to be back there again.
Read a book or watch a movie. Going on adventures with the characters in a book or a movie is another way to help you feel less lonely and isolated. Now is a great time to start binge watching that TV series you’ve been wanting to start.
Adopt or foster a pet. If you’re going to be locked up inside the house for weeks anyway, why not foster a pet to keep you company? You could all benefit from the company during this anxious time.
Find a Distraction
Don’t count the days of self isolation on a calendar, find a way to pass the time. Keeping the mind distracted is a great way to avoid things like intrusive or anxious thoughts while you are quarantined at home.
Cook or Bake. Don’t do it with the intention of “getting dinner on the table” as that will likely stress you out even more. Spend a day cooking some homemade soup or baking fresh bread or muffins with the kids. Take your time and don’t worry about the mess.
Craft. You can find hundreds of crafts you can do with the kids on Pinterest. Or maybe you’d rather do something just for you?
Learn something new. Nothing keeps the brain busier than learning. If you’re planning on homeschooling the kids, that will keep all of your brains busy. Trying to pick up a new skill? Now is the perfect chance to focus on it undisturbed for weeks!
Leave the House
If you’re in self isolation or practicing social distancing, you should be avoiding other people and public places. But that doesn’t mean you have to be locked up within the walls of your house. There are still several ways that you can safely leave the house in order to avoid complete isolation.
Spend time in your own backyard. Good weather or not, spending some time each day in your own backyard is a great way to get some fresh air and sunshine.
Go for a drive. Why not pack the kids into the minivan and go for a drive in the country? See if you can spot any wildlife or signs of spring. Take photos along the way and compile an album. Stop for a picnic lunch on the side of the road and play some fun family car games.
Work on Yourself
Having weeks of undisturbed time at home means you finally have the chance to focus on yourself. This global pandemic is going to change our entire world in ways we never imagined. Let’s begin to prepare for the aftermath of it by using our self-isolation time to reflect on our lives.
Exercise. There’s no better way to avoid stress, anxiety, depression and isolation than to exercise daily. Exercise is so important for both our physical and mental health. You don’t need a home gym, either. Watch yoga videos on YouTube or turn on some music and dance!
Read self help books. Maybe you’ll actually finish some of those books that you’ve been saving for when you have time. Or try listening to some inspirational podcasts.
Try cognitive behavior therapy. If you’ve been putting off therapy because of a lack of time, self isolation is the perfect time to try online therapy. By completing an online therapy course, you can emerge from self-isolation with better tools to help you be successful in life.
Meditate. Download a guided meditation app or simply spend time being mindful and grateful. Practice deep breathing and stretching for optimal health. Turn on an essential oil diffuser and listen to some soothing meditation music.
Focus on the positive. Self isolation is not the ideal situation for everyone. You may be worried about your job and bills and having enough food. Instead, try to find something positive to focus on each day and write it down. At the end of this quarantine, you can look back at this time and feel the happy moments instead of the negative ones.
Make plans for the future. Thinking about the future is a great way to avoid isolation and anxiety about the coronavirus. Sit down as a family and decide what things you’d like to do when this is all over. Maybe you’ve learned to live with less or have realized where your true priorities are. This is the time to set goals and make plans for the rest of this year.
High-level stress can cause hair loss and for some people, the effects of stress on hair health are more serious than you think.
Clinically known as alopecia, hair loss is common for both men and women. But some factors can intensify shedding and disrupt hair growth, including stress. To make things worse, seeing fistfuls of hair caught in between your fingers while in the shower can be an emotionally taxing experience. While hair loss can be a common occurrence throughout life, especially for women with long hair, large amounts of hair loss can be a sign of excessive stress.
Here are several ways to help you fight massive hair loss triggered by stress so you can protect your “crowning glory.”
The first thing that you need to do is to arrest the major cause of hair fall and, in this case, it’s stress. While you can’t completely avoid stress, you can minimize its effects on your body by managing it. It sounds easy but figuring out the right stress-management technique can be difficult for some people.
Exercise is one popular way to combat stress. When you exercise, your body releases “happy” hormones called endorphins, which reduces your perception of pain. Enrolling in yoga or tai-chi classes can combat stress as these will teach you some meditation and breathing exercises to help you find your zen.
Another way to manage stress is by pursuing your hobbies as it can keep your mind away from stressful thoughts. Artistic activities like painting or crafting, outdoor activities like gardening or sports, or joining a class or group can all help to reduce daily stress.
Eat a balanced diet
A balanced diet is crucial if you want to fight stress-induced hair loss as it will give your body all the nutrients it needs to encourage hair growth. While supplements can give you some of the essential nutrients, getting enough of them in your diet is still the best route for you.
Make sure you eat foods rich in vitamin C to promote the production of collagen, which your body needs to build hair proteins. Beans and nuts are packed with vitamin B that is vital for hair growth while vitamin E can nourish your scalp. Also, stay hydrated by drinking plenty of water.
Get enough rest
Getting enough sleep after a tiring day is one of the best ways to fight stress and, in turn, avoid receding hairline and bald spots. Resting means you are allowing your body to recover from stress, helping promote the cycle of hair growth.
You may find that you experience more hair loss due to sleep deprivation. Many mothers in the postpartum period experience hair loss due to hormonal changes, but sleep deprivation can also play a role in this. Whether your lack of sleep is due to a new baby or postpartum anxiety, there are several things you can do to ensure you are getting enough rest.
Invest in treatments
If hair loss due to stress becomes noticeable, then it is time for you to consult a dermatologist, who may prescribe you with topical treatments that can stimulate hair growth.
One of the popular products used to treat hair loss is topical minoxidil, which you can apply to your scalp as directed by your doctor. Topical corticosteroids are also your hair’s best friend at times like this. Some also use products with malunggay for hair regrowth because this plant has vitamins and essential fatty acids that your hair needs.
If stress triggered your massive hair loss, avoiding stressful situations as much as you can is what you need to do. Keep in mind that stress is not the only culprit when it comes to hair loss, so if you’ve made some changes to your lifestyle and still don’t see improvements, consult a doctor to find out the root cause and best course of treatment for you.
One new trend that is gradually taking over is detoxing.
In recent times, more and more people are venturing into this new, wonderful lifestyle choice to help cleanse their body. Oftentimes, many people do not know how or why they should even consider a detox. Other, more curious people will try a detox regimen without the proper knowledge.
A word of caution – a detox can be quite detrimental to your health if done incorrectly. Therefore, it is very important for you don’t follow the crowd into a trendy lifestyle without being informed; the more you know, the better a detox (or anything in life) will work for you.
Here’s what you need to know about detoxing.
What you put into your body and what is around your environment greatly determines your health and how well your body functions. Being aware of what types of food you eat and what amounts you consume and what environmental factors you should avoid will benefit your health. This is because eating too much unhealthy food, drinking large amounts of alcohol, and living in a polluted area can disrupt normal body function and deteriorate your health.
Many individuals are not ready to give up their guilty pleasures or are unaware how food and the environment affect their health. A detox is a great way to heal from unhealthy toxins we consume and the ones that surround us.
Presence of toxins in the body and their effects
The human body is an interconnected system of organs that require various enzymes to function properly. The actions of these enzymes can be impeded by the presence of toxins in the body.
Toxins are chemical or physical agents that are harmful to the body. For instance, toxins that accumulate in the brain can cause poor concentration, memory problems, and even mental decline. Residual toxins from excessive intake of alcohol have been closely linked to damaged brain cells, increased risk of dementia, liver failure, and nerve pain.
Generally, toxins deter the functionality of the body’s enzymes, causing them to become dysfunctional. In addition to the effect toxins have on the enzymes of the body, toxins also affect the body’s mineral composition, causing the bones to weaken. Toxins can also affect the DNA and speed up ageing and cell degeneration. Toxins are also known to cause hormonal disorders in the body since they inhibit hormones by blocking hormone receptors in the body.
Sources of these toxins
Ordinarily, the human body has its own way of eliminating basic toxic substances from the body through the process of excretion; e.g. carbon dioxide is considered toxic to the body when it combines with blood, therefore the lungs have the function of excreting carbon dioxide before this occurs. The human skin, the largest organ of the body, is also beneficial in eliminating toxins by means of perspiration. However, the body may not always be able to handle the release of these excessive amounts of toxins during a detox period after years of leading an unhealthy lifestyle.
There are general sources of toxins that are detrimental to the body:
Toxins obtained from environmental factors, such as industrial waste and fumes
Toxins obtained from unhealthy foods and substance abuse
Toxins from the body’s own metabolic processes
Other toxic substances that can affect the body include:
Detoxing is not a new concept; it is virtually everywhere in the health and wellness world. The question that is on everyone’s minds is ‘what exactly is a detox and what does it entail?’
Detox is a term that simply means dislodging your body of harmful toxins to improve the overall wellness and health of a person. As stated before, the body itself contains a self-detoxifying system which clears toxic substances that are harmful to us. However, as a high influx of intrusive and harmful substances enter the body, it becomes very important that your body be given optimal conditions to support continuous detoxification.
Undergoing a detox could mean different things to different people. For some, this means that specific diet plans are followed. For others, doing a detox is as simple as consuming more vegetables, water, and exercising more while getting an optimal amount of rest. To summarize, a detox aim is to get rid of toxic build-up from the body in a healthy way. This means changing your diet by incorporating detoxifying foods, gradual lifestyle changes (do not use extreme detox fads as these are unhealthy and dangerous), and buying products from respected and trusted merchants.
Why do I need to detox my body?
Detoxification of the body has been shown to help the body improve a lot of its functionalities and as such, increase the optimum well-being of the body. There are a number of benefits to be gained from undergoing a body detoxification as an individual.
Some major benefits include:
Assurance of an improved circulation
Promoting a higher level of toxin removal through natural excretion processes such as sweating, urination and defecation
Initiating a higher level of functionality of the liver
Normalization of metabolic activities in the body
How do I know that my body needs a detox?
The human body was designed with a special alarm system that tells us when it has a special need. However, this may not always be the case. It is better just to stay on a healthy course than to try to change your lifestyle when it’s too late. Still, a body in need of a detox may tell you in multiple obvious ways that it needs attention. There are some signs one can observe when the body is in dire need of a detox.
A sudden and continuous desire for certain food types can be a sign that your body is trying to pass a message across to you. Majority of the time when the body is in excess of toxins, a person experiences cravings for food substances that are harmful to the body. The most common craving by the body is an insatiable want for sugar; a diet high is sugar will raise leptin hormone levels, thereby enhancing the cravings.
As such, a detox will help refocus body functionality and decrease cravings for unhealthy food. Thereby reinstating the body back to its optimal state and making it ready to process useful and essential nutrients to support proper functioning.
Constant tiredness or fatigue
High levels of toxins in the body can disrupt your energy levels. For individuals who do have high amounts of toxins, no amount of sleep is enough to fight off the constant feeling of tiredness and fatigue.
Toxins in the body can also stress out your adrenal glands. This increase in stress results from high levels of cortisol which is released into your body because of toxins. In the long-term, high cortisol levels can lead to adrenal fatigue, a condition which causes a constant feeling of tiredness and fatigue.
Committing to a lifestyle that encourages a gradual and gentle detox will help reduce your likelihood of developing adrenal fatigue, and leave your energy levels untarnished.
This sign is one of the most glaring signs your body is in need of a detox. Skin breakouts like acne, pimples, boils, rashes and eczema are a result of a toxic state.
These symptoms result from the body trying to remove toxins through our largest organ — the skin. The skin’s main function is to protect the body from toxins, bacteria, and viruses hence these skin reactions. The body tries to remove these toxins by releasing them through the skin and by turning up the skin’s inflammation response.
A gradual period of detoxification will reinvigorate the body and help restore the skin back to its normal state, giving you a youthful glow.
Increase in weight
The body contains various bacteria that are good bacteria and bad bacteria. However, a high influx of harmful bacteria can affect specific functions in your body that help regulate fat. Bad bacteria can reduce your metabolic rate and increase your inflammatory response. As a result of these two functions becoming affected, the body will slowly create more fat, causing weight gain.
A hyper toxic state of the body is oftentimes a major cause of this overload of harmful bacteria. Also, certain toxins are lipophilic in nature, meaning they are often stored in fat cells in the body, which is yet another cause of weight gain.
Reduced sleep time
Your cortisol levels are a good indicator of how healthy your sleep cycle is. A healthy toxin-free individual ought to have a higher cortisol level in the morning, and should lower levels in evening, allowing sleep to occur.
However, a body with a high level of toxins will have a near constant high level of cortisol in the body. This high level of cortisol leaves you awake and stressed at night when you should be sleeping.
Direct exposure to toxins can cause severe damage to the brain. Specific toxins known for their damaging effect on the brain include monosodium glutamate (MSG) and aspartame. These two toxins can be fatal to brain cells since they prevent oxidation in the brain.
Symptoms of brain toxicity include disoriented thinking and lack of concentration. These toxins can also cause frequent headaches in some individuals. Some people may find it challenging to remember intrinsic details of an event and may even have short-term or long-term memory loss.
A more serious occurrence of toxin build-up in the brain can cause a condition called leaky brain syndrome. This condition occurs when blood-brain barrier becomes damaged as a result of excess inflammation in the brain. A detox can help alleviate these symptoms and restore normal brain function.
Mood swings can be directly linked to a hormonal imbalance in the body. Certain toxins such as xenoestrogens are known to cause hormonal imbalances in women and men. Major sources of xenoestrogens come from industrial waste and plastic.
A sure sign of a hormonal imbalance caused by toxin buildup is usually erratic emotional behavior. To combat this imbalance, a detox can help restore the body’s hormonal system back to its normal state and thereby relieve you from erratic mood swings — but only if the mood swings are indeed caused by toxins.
The digestive system is one of the body’s systems that is majorly affected when it comes to the issue of toxins in the body. This is because most of these toxins are introduced into the body through the digestive system; they are mostly stored or can be removed through the digestive system.
Symptoms such as bloating, diarrhea, and constipation are most often a sign that something is not right with the body. Many times, they are also indicators of the presence of foreign and harmful substances in the body.
As such, whenever these symptoms occur, it is a sign that the body is in dire need of a detox after which the body is restored back to its normal functional state.
Ways by which you can detox naturally
The amazing thing about a detox is that it is affordable for everyone. The most important thing is to ensure that your body is free from all sorts of sugary and artificial substances. The best way of ensuring this is by detoxing the body the natural way, and not by using short-term fixes that may be detrimental to your health.
Increase your intake of antioxidants
Antioxidants help protect the body from oxidative stress caused by free radicals that roam throughout the body. These free radicals are produced by an unhealthy lifestyle that includes alcohol and tobacco. If you do develop oxidative stress, you are more prone to develop heart disease, cancer, and other life-threatening disorders.
Food and herbs rich in antioxidants can help control the production of these free radicals, decreasing your risk of developing certain diseases. And there are various easy ways you can incorporate antioxidants into your diet.
Fulvic and humic acids, a nutrient obtained from naturally occurring herbs grown directly from the soil, are full of antioxidants. A natural source of these acids are shilajit. The cleansing and reinvigorating effects of shilajit help reduce oxidative stress and slow ageing and improve overall health.
Increase your level of physical activity
Besides obvious advantages on the physical level such as reduced risk of non-communicable diseases and longevity, a higher level of physical activity is also closely related to eliminating toxins from the body.
Regular exercise helps activate specific systems in the body like the digestive and other excretory systems. Being active can also enhance the body’s natural detoxification system.
Increase your water intake
Water is a substance that its use in the body can never be over-emphasized. The body as a whole is made up of about 60% water therefore water is very much needed to ensure that the body maintains a functional state.
Water performs many functions in the body; it re-hydrates the body, it helps with temperature regulation of the body temperature, it enhances digestion and aids with excretion. Thus, it helps detoxify the body.
As such, more water should be taken in daily to boost the body’s detoxification systems and clear the body of toxic waste daily.
Add more sleep to your lifestyle
Rest is a very important state for the body to function optimally. During rest, the various body systems can function at their optimum state without becoming over stressed. Therefore, detoxification when the body is at its resting state is more effective. There are a lot of natural tips on how to get more deep sleep.
A body detox is a process that has been proven to have more benefits than harm when done properly. With a well-researched detox plan, you can have more energy for your everyday lifestyle and be more productive at anything you do. It is important to note that the most safe and reliable detoxes are ones that are gradual and do not ask you to do extreme dietary changes. And in order to get the full-effect, these detoxes should be implemented to your everyday lifestyle and not as a short-term solution. Always talk to your doctor or medical professional before you start a detox, especially if you suffer from a preexisting health condition.
I am Polly Telegina, a holistic health expert from Siberia. Ayurveda, yoga, and shilajit are the main areas of my knowledge. Deeply intuitive I find that true healing surpasses the boundaries of the physical body and embraces the emotional, energetic and subtlest layers of our being. I help people to know how to be healthy and beautiful using only natural remedies. I believe that nature is the best source of human health. To read more check my last article on how to boost the immune system naturally.
A cluttered home has become one of the staples of motherhood.
It’s quite difficult to keep up with the messes that come along with raising young children. And living among all that clutter can contribute to rising stress levels among mothers. Decluttering might just be the secret to better mental health and less everyday stress. But it’s not an easy step to take.
Rebecca Brown from Rough Draft shares some tips and information about decluttering both our minds and our homes for less stress and better mental health.
Clutter is generally defined as “a lot of objects in a state of being untidy.”People often think of clutter as a result of not having enough storage space, or enough time to keep things organized and tidy, but the reasons are much deeper, and lie in our mindsets, and in our culture.
A UCLA research of the middle-class American families and their homes proved that we’re a clutter culture indeed, obsessed with possessions. We stock up on things to reward ourselves and decrease the stress of our everyday lives but often end up even more stressed, as a direct result of the clutter we have in our homes.
This is especially true for women, who feel responsible for the tidiness of their homes – the very same research found a link in the way mothers talk about the clutter in their homes and their diurnal cortisol levels.
So having clutter in our lives, no matter what form it takes, is stressful. Moreover, clutter makes us feel anxious and chaotic, and it often makes us avoid our homes, just so that we don’t need to deal with it.
Sentimental clutter. We all keep memorabilia of our past and the people we love. If it’s standing in the way of our everyday tasks, memorabilia becomes clutter. Giving up on those items can be hard, and may feel like a betrayal.
Clutter without storage space. Purposeful things that are not trash, but still haven’t been properly stored, since our storage space is cluttered.
Trash clutter. Things that lie around your house masked as clutter, that you could easily throw away. Remember that pair of shoes that you’ve been planning to have repaired, for like six months? That’s simply trash.
Aspirational clutter. Items proving aspirations we have or had. That favorite pair of jeans you wore when you had 30 pounds less, and that is only filling up space in your closet? Is that a guitar full of dust that you’ve been keeping in your living room since your teenage days when you’ve wanted to become a rock star?
Abundance clutter. Things you’ve been stocking up because you know you’re going to use them one day. It’s never a good idea when it comes to food or clothing.
Bargain clutter. You might think it’s a good idea to make a good bargain, so you buy things you don’t actually like or use.
Declutter Your Mind
One of the best and most accurate definitions of clutter is “delayed decisions.”
We can’t seem to be at peace with the idea that we’ll probably never play the guitar or go skiing again, so we leave it for the “just in case” scenario. We have several baby blankets in the garage to remind us of our kids’ childhood, as we can’t seem to decide which one to keep. Our cluttered homes and our cluttered minds are deeply connected, enticing stress from our unaccomplished businesses.
To begin decluttering your mind, you can begin with the following:
Determine what your most important life goals are and define actions to achieve them. Make time for those actions.
Keep a journal to organize your thoughts better.
Spend more time in nature as it can be beneficial for your mental wellbeing, and help you distinguish your life’s priorities. Hiking is particularly helpful when trying to connect to and contemplate the essentials of life.
Limit media consumption. This is the only way to get rid of all the media related clutter in your mind, and the stress and anxiety it causes.
Declutter Your Space
“If you don’t love it, lose it. If you don’t use it, lose it” a simple motto by Margareta Magnusson, the author of “The Gentle Art of Swedish Death Cleaning” can be a good one to start with when decluttering your space.
Even though the idea of what happens with your things after you die, may seem a bit too challenging, the Swedish practice of döstädning is pretty much enlightening even for those of us who would rather skip this conversation.
Simply by thinking how the item that remains behind us would affect our close ones, can make a difference in how we value the things we cling on to, and whether we should choose to keep it.
If you are unhappy in your home because of the mess you live in, or you can’t find things that you need to function because of it, choose a rainy day when you don’t feel like doing anything else and start.
Throw away or donate things that you don’t need or use.
Don’t move to another item until you’ve made a decision about the one in your hand.
If there is an item that holds a sentimental value, that it’s hard to throw away –take a photo of it.
Never buy a thing that doesn’t serve a purpose or just because it’s a good bargain.
Don’t stock up on food and clothes. Many things can change until you decide to use them.
Don’t be afraid to ask for the help of your friends or other family members.
While there is a clutter around, you can hardly feel relaxed – you’ll feel as if you have a constant reminder of tasks ahead of you that you’ll most likely never finish. By decluttering your mind and your space, your days will be less stressful and you’ll be happier too.
Author Bio:I’m Rebecca, a translator and avid traveler, a book worm and horror flick enthusiast. My job has given me the amazing opportunity to travel to dozens of countries around the world, and writing on Rough Draft gives me a chance to try to showcase some of them.
Women need to practice self care because they take on a lot. Whether it’s a mom juggling the kids’ school and activities or a college graduate in the thick of their thesis paper, life can be quite exhausting. All of this overthinking and overworking can have a real impact on our mental health. That’s why every woman needs a day to themselves from time to time.
To get you started, here are six essential self care tips for that special day all to yourself!
Get Good Sleep
Sleep deprivation can have multiple compounding effects on the body. So without it, our bodies fail to repair damaged tissue, metabolize hormones, and even create memories or simply retain lessons learned. So, while women are stressed at work or worried about their kids in some way, it’s hard to shake it off before heading to bed.
To combat this, one essential self-care tip is to change your bedtime routine. Avoid foods with caffeine and sugar and, instead, drink some soothing chamomile tea. Another nasty habit women tend to have before bed? Checking their phone and watching television. For many reasons, it’s important to put these devices away or turn them off and on silent. Not only do they stimulate your brain when you should really be unwinding, but the blue lights screw with our melatonin hormone, which, in turn, confuses our circadian rhythms and disrupts proper REM. Instead, read a self-care book or write in a gratitude journal.
Other than your phone, keep bedroom lighting to a minimum to achieve proper sleep. Use blackout curtains and avoid using a nightlight, even in conjoining bathrooms. To get the best rest of your life, it should be perfectly pitch dark!
Be Mindful of What You Digest
This goes for food and everything that goes along with it—like nutrients, vitamins, and minerals. Food is such a crucial role in how we feel, mentally and physically, and it can be affected on a daily basis. Reach for high-nutrient foods such as fatty fish, dark leafy greens, and brassicas (think broccoli and Brussels sprouts). The best way to be more mindful of what you digest is to know precisely what your body is absorbing. When you eat fast foods or takeout on a hurried day, you rarely stop to question what’s in it or from where it came. Instead, make sure you get the proper nutrients by creating a healthy meal at home, for family dinners or to carry into work for lunch.
Even if you don’t have time to go grocery shopping, you can have your local supermarket deliver weekly produce and ingredients straight to your doorstep. Not to mention, there is practically an endless variety of boxed meal delivery services from which to choose. Supplements can also improve our physical and mental health enormously. While it’s always best to first consult your physician or nutritionist, several supplements that could be beneficial are Vitamin D3, iron, omega-3, and even digestive enzymes.
Fresh air does more good for your body than you realize. So, it’s essential to remember to take a step outside every now and then. Seasonal Affective Disorder rears its ugly head in the winter as we tend to stay indoors, plan for the stressful holidays, and experience nothing but a cloudy gray haze. But it’s still important to get some sun and nourishing Vitamin D, which can be a real mood-booster.
You don’t have to go for a run—just a leisurely stroll in the park is enough. And, in doing so, you will also be getting some physical exercise, which will help clear your head and allow you to sleep sounder and deeper.
Organize Your Home and Thoughts
Sometimes, even the clutter we leave lying around can affect our mental state. It’s important to reassess the home every so often, declutter, and organize. Whether that means donating boxes to secondhand stores or gifting items to friends and family, tidying up your living space can leave you feeling refreshed. And that, in turn, can improve your mental clarity. Brightening up your space with new home treasures and décor can drastically change the look and feel of your home, bringing you a refreshing new outlook to your day to day!
When it comes to your thoughts, those need to be organized too, but in a different way. There are several ways to bring clarity to the mind. You can create lists as a way of “brain-dumping,” which can center or ground you, leaving you less overwhelmed about all the tiny menial tasks, and even big ones, too! Here’s a fantastic brain dump exercise to help guide you.
Slightly different than a brain dump, one essential self-care tip is to create a gratitude journal. It seems simple enough, but, by acknowledging the small moments and accomplishments you feel grateful for, you can let go of regrets and learn not to be so hard on yourself. You can start with morning affirmations and end with what you enjoyed about the day.
Meditate and Learn to Breathe Again
Chronic stress can lead to depression, anxiety, and a whole range of mental and even physical health issues. However, according to some studies, meditation has been proven to alter our heart rate and blood pressure, reducing these stress-driven health issues.
And this lies in the relationship between our diaphragm and our sympathetic nervous system’s “fight or flight” response. Breathing exercises that accompany meditation engage the parasympathetic nervous system, which essentially tamps down the “fight or flight” response that chronic stress brings. And, by breathing through the diaphragm, women can trick the mind and body into this parasympathetic response. Here are some beginner tips for developing a meditation practice.
Create a Self-Care Reminder
Every once in a while, a woman needs a day to themselves. And, with our hectic lives, it’s important to pencil it in, guard it, and cherish it. Make it a regimen and schedule it once a month, at least. But, until that day, also be sure to practice a little self-care in your everyday routine.
Author Bio: Carolyn Eberhart serves as the Digital Marketing Manager for Natural Life. Carolyn oversees all digital marketing efforts relating to Paid Social Media and Email Marketing remotely from Redwood City, CA. During the week she is passionate about her career, cooking, exercising and hanging out with her family and on Sundays you can find her cheering on the Buffalo Bills!
We spend months preparing for the holidays, and then they’re over in a day or two, leaving us feeling sad and empty.
The post holiday blues is a common experience for many people. Once the festivities of the holiday season are done, what else is there to look forward to? If you live in a cold climate like me, the months of January and February are often the coldest and dreariest, making us want to stay in and hibernate.
Instead, try one of these five activities to help get rid of the common post holiday blues.
Take a Vacation
Obviously one of the best ways to get away from the harsh winter is to escape somewhere hot. January boasts some of the best deals on getaways, specifically targeted at those suffering from a case of the post holiday blues. Spending a few days at an all inclusive resort can do wonders for your mental health.
But a post holiday vacation is not practical nor affordable for everyone. You can still take advantage of the benefits of a vacation, though. Book a hotel room for a weekend or go on a road trip if the weather’s not too bad. Visit a local ski hill or try an ice fishing expedition. Having some weekend activities planned for January and February can help tackle the post holiday blues by giving you something else to look forward to.
Plan a Hygge Weekend or Party
Or a stay-cation, if you will. If going out in the winter just isn’t your thing, then consider planning a hygge weekend instead. If you’re not familiar with hygge, it’s the Danish way of living that includes lots of warmth, coziness and indulgence (click here to read all about it).
You can cuddle up by the fireplace with the family and drink hot chocolate. Or if you’re up for it, plan a hygge party! Invite all your family and friends over for a relaxing night of cake and laughter. Everyone can wear their comfiest pajamas and cozy socks. You can all sit around playing board games and binge eating sweets. What better way for you and all your loved ones to recover from the holidays together?
Try an Outdoor Spa Experience
Winter is the perfect time for an outdoor spa day. Sitting in a hot tub can get really hot, really quickly… unless you’re sitting outside in the cold. There are special thermotherapy spas popping up in colder climates now, inspired by the Scandinavian way of life. These often include a variety of indoor and outdoor facilities and they are complete bliss on colder days.
Or look into visiting a hot spring resort. If you don’t live near one, check if any local gyms, clubs or hotels offer outdoor pools or spas. Saunas are another great option for an outdoor spa experience and are quite popular in the winter.
If you can’t locate an outdoor spa near to you, then just head to your regular spa. Any kind of pampering and self care will help you beat those post holiday blues and improve your overall mental health.
Deep Clean Your Home
I know this one sounds more like a chore. But staying distracted and keeping busy is a great way to avoid symptoms of depression and anxiety. Over the holidays, you’ve likely acquired a whole bunch of new stuff. That makes the months after the holidays the perfect time to purge all of your old stuff.
Start with one room a day (or week) and go through all the junk that’s been shoved into closets and into drawers. Donate or sell whatever you can and throw out the rest. By the time spring comes around, you’ll have a nice clean home on the inside, so you can focus just on the outside.
Minimizing your junk and living in a clean home is great for your mental health. Plus, it will give you a real sense of purpose and discourage you from feeling lazy and unproductive all winter long.
Make a Big Change
New year, new you right? While I’m not a huge fan of New Year’s Resolutions, making a drastic change or trying something new in your life can definitely get rid of the post holiday blues. Don’t focus on how sad you are that the holidays are over, look towards the future instead.
January is a great time for planning. Print off our free 2020 calendar and start penciling in all your important dates. See where you can make some changes to your routine or schedule. Or perhaps the change could be something physical, like changing your hair color or style, makeup routine or getting into shape.
Consider changing something in your environment as well. You could paint your walls, change up your furniture or even get a new car. Make some new friends, sign up for a class or start a new hobby. Something new or different for the New Year will make you feel proud and excited for what’s ahead.
Parenting is a beautiful journey that we can pretty much compare to a roller coaster ride – filled with ups and downs that does not seem to end. Unfortunately, there are times when parents can feel excessively tired, cranky, unproductive, useless, and not enough. Have you felt the same way too? Then this means that you are suffering from parental burnout.
What is Parental Burnout?
Parental burnout exists and is becoming more prevalent lately. It is a term that describes resentment, physical and emotional fatigue, de-motivation, and even depression in some parents who are overly stressed with parenting and a pile of other obligations.
According to studies and research, the changes in our society and culture are huge contributing factors that brought about the rise of this syndrome. So how do you know if you have parental burnout? These are the signs that you need to watch out for:
Emotionally distancing from child
Lack of motivation to go on
Feeling useless as a parent
Easily angered by the child even for simplest and smallest reasons
The bad thing is that not only parents are affected by parental burnout. This can take a toll on your child, too and the effects can last for a long time. For this reason, moms and dads should partake in activities that allow them to “recharge” and prevent fatigue.
Having said that, I decided to ask other parents for practical solutions on how to cope with parental burnout.
How to Cope
If you feel like you can no longer take it all, here are some of the many suggestions from parents like you and I to avoid falling prey to parental burnout:
I shop for my son to de-stress. I usually do this with a mom friend so I have a chance to talk to another adult (and keep my sanity lol). This technique is like hitting two birds with one stone – shopping for things that my kid needs while socializing with other moms without feeling guilty of leaving my husband and kid behind. I feel invigorated after doing this kind of errand. You should try it, too.
Have a Vent Buddy
It is really frustrating for me every time my 3-year old son and I argue. I always remind myself that I need to understand his context because he does not always get my point of view… and shouting at him does not help at all.
Whenever I feel like I am about to explode, I take a break from arguing with my son and call or text a friend. I whine, and nag, and even swear if need be just to let everything out of my system. After this, I feel a bit better and all my anger has simmered. By the time I go back to my son, my head is already clear and I can better “hear” what he is saying. This way, we can better communicate with each other.
If I can’t reach anyone, I simply send an email to myself – the same thing I want to tell my vent buddy during a phone call or text message.
Relax and Watch a Movie
I feel overwhelmed with all the responsibilities – imagine another human being is fully dependent on me for everything. As a result, I worry almost every time even when I am near my kiddo. This is where parental burnout comes creeping in.
When this happens, I watch a movie – more than once a month. I choose movies that do not last for more than two hours. As I am engrossed with the characters in the movie, I temporarily forget about my woes and worries. This, honestly, feels like a mini-vacation for me. As soon as I go out, I feel like a different person.
Go for a Run
This is the same thing as having a vent buddy as this helps keep my head clear. Before I go to work, I run for 15 minutes to decompress and work on things that are stressing me out.
This 15-minute run might not be much but it helps me work something out on my head while keeping my body healthy and active. By the time I get home, I feel happier and, surprisingly, more patient.
Let Your Partner Take Over
Parenting on your own is hard. Plus, it makes you crazy as you incessantly want to control everything. Sometimes, I decide to take a step back. I tell myself to bail on some activities and let my husband handle it.
For instance, I let my husband take my son to the park so I can stay at home. I can clean, read a book, catch on my favorite series, or just sit down and relax. This rewards us both – my husband gets to bond with my son and I get some time to reboot.
Remember that parenting is not like a job wherein you can just resign anytime you want. You cannot give up or quit on your kids. But if you take note of the practical tips in this post that are proven effective by other parents, I am sure that you will feel happy. You will never fall prey to parental burnout ever again.
Author Bio: Elkyra Park is a first-time mom who can no longer count how many baby products she has reviewed for her sanity and her son’s sake. She discusses about the realities of parenthood and how to gracefully cope with the struggles over at www.easyparentinghacks.com
If you are a parent then you might feel as though at times, your work is never done. You may find that you are being constantly torn between homework, dentist appointments, soccer practices and more. If you want to help yourself, then you need to practice self-care. This will help you to become way less stressed in the day and it will also help you to recharge too.
Find Ways to Recharge
As a parent, you may feel as though you need to put other people’s needs before your own. You need to start focusing on yourself more and you also need to set some money aside so that you can pamper yourself too. Of course, the way that you do this will depend on your circumstances and your budget. If you are stuck for ideas then get a manicure, buy yourself a new item of clothing or even go for that haircut you’ve been meaning to get. This will help you to stay focused and it will also give you the chance to truly unwind.
Children and their Bedtime
If your children have a bedtime, then don’t be afraid to take advantage of it. Children are often deprived ofsleep, even if they don’t know it themselves. If you set an earlier bedtime, then you may have to face a bit of a battle but if you are able to push through, then it will benefit everyone involved. Your kids will be more alert, and they may even do better in school as a result. If finding your children a school that they can attend next year is on your agenda then you can find outinformation on Montessorri schools here.
Mindfulness is the practice that helps you to be in the current moment. If you are able to do this then you will lower your stress levels and you may even find that you are able to enjoy your day to day tasks more. If you are driving, then don’t let your mind race ahead. Instead, just focus on your hands being on the wheel. Mindfulness will take time to master but if you are able to do it then you will soon find that you can reap the benefits far more than you realize.
Carve out Time for Yourself
Designate two or even three 15-minute intervals per day to focus on yourself. If you have a schedule or a planner then do this in a way that you would everything else. When you do, you will soon find that you are much more likely to stick to your plans and this can really work in your favor. You may be tempted to avoid doing anything in your alone time, and this is understandable, but you have to avoid it as much as possible.
Prioritize Partner Time
If you have a partner, then you need to do everything you can to spend time with them when you can. This could involve putting the kids to bed early or it may even mean trying to book the day off work from time to time. Either way, if you don’t make time for each other then you may find that you never have it, and this is the last thing that you need.
Keep in Touch
Keeping in touch with your friends or even your family can be a way for you to recharge your batteries. If you want to do this then try and hire a babysitter or even have a special afternoon out. You can also plan some afternoon activities at home if you want, either way, if they have kids then there’s a chance that they’ll need a break as well and the more you can give them this, the better you’ll all feel.
Have a Good Diet
If you don’t have a good diet then this won’t work in your favor at all. You may feel that you are far more tired during the day and that you struggle to get through the day without having a nap. If you want to get around this then you need to try and make sure that you are eating plenty of fruit and vegetables, and that you are also staying away from caffeine. After all, caffeine may give you a short-term fix, but it won’t do you any good in the long-term so do keep that in mind. If you don’t have time to have a good diet then making meals ahead of time is certainly the way to go, not to mention that you can get the kids involved too!