5 Ways Anyone Can Look More Attractive

Even though it probably seems a bit superficial to some people, the truth is that the majority of us strive towards perfection when it comes to physical appearance. If you belong to the second group, too, keep on reading because we’ve made a list of five steps you should take to look more attractive. Check them out and enjoy!

5 Ways Anyone Can Look More Attractive
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that I only work with companies and individuals that I trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.
5 Ways Anyone Can Look More Attractive

Take proper care of your skin

Taking proper care of your skin is much more than just washing your face in the morning and before bedtime. Establishing a proper skincare routine sometimes takes a lot of time, effort, and nerves, but you know what? Once you find the right set of products, the final result is unmatched! For example, people with acne-prone skin tend to go for products with salicylic acid. This ingredient will remove the dead skin cells that have built up on the skin over time. It will therefore unclog pores and prevent future acne breakouts, which is an amazing benefit that shouldn’t be overlooked!

Emphasize your eyes

The eyes, chico. They never lie.’ Even though you’ve probably heard this quote a million times, you still know that there’s something special about the eyes, right? Well, we must say that women with large, widely-spaced eyes are often said to be the most attractive ones. The best thing about it is that you don’t have to have large eyes to accomplish your goal of looking more attractive. All you need to do is to use a black eye pencil on your top lash line and smudge out the sharp lines. A smoky look will make your eyes look wide open. Just don’t forget to add a few coats of black mascara, too, and you’ll emphasize your eyes like a true pro!

7 Vitamins and Minerals All Women Need To Be Healthy
.

Keep your teeth white and gorgeous

If a smile is the first thing you always notice on someone else, you certainly know what we’re talking about here! There aren’t many things that look more attractive than a gorgeous smile. If that’s what you want, keep your teeth as healthy and pearly white as possible. Whitening strips are a great choice that gives fantastic results almost instantly. However, apart from being white, your teeth should be straight as well. If this is a huge issue for you, make sure to consult with orthodontics professionals as soon as possible. That’s the best way to go!

Keep your hair clean and voluminous

Hair is another important thing that inevitably impacts your first impression of other people. If you notice that someone didn’t even bother to wash their hair and keep it neat, you’ll probably think that this person is very sloppy and lazy. On the other hand, people with clean, voluminous hair are always seen as more attractive and therefore perceived as more pleasant and reliable. It doesn’t really matter what’s your favorite hairstyle or whether your hair is long or short. All you have to do is to keep it clean and you’ll love the outcome. As simple as that!

How to Deal with Hair Loss Caused by Excessive Stress
.

Boost your self-confidence

Self-confidence obviously isn’t a physical aspect of attraction, but you know what? Some people will say that it is way more important than anything else, and we completely agree with that claim! In fact, it can instantly make you more attractive. This is because confident people often have a prominent body language that other people find magnetic and eye-catching. Of course, boosting your self-esteem isn’t the easiest task out there. It often takes a lot of time and practice, but there’s one thing that always works. Just fake it till you make it and you’ll see a big improvement!


As you can see, you can look more attractive and it doesn’t have to be as tricky as you probably thought. After all, it isn’t nuclear physics – it’s all about upgrading your everyday skincare, makeup, and hair care routines and sticking to the principles of basic personal hygiene. Be sure to work on your self-confidence, too. Only the combination of all of the above will give wanted results!


Author Bio:

Jasmine Anderson is a lifestyle blogger based in Australia. She is an incurable daydreamer, who finds inspiration in little, everyday moments. Spending time at her cozy home office with her two cats, writing her blog, is her favorite thing in the world.  Click here to follow her on Twitter.

How to Create a Powerful Morning Routine to Lower Your Anxiety

We’re so excited to share this guest post from podcasters Kyle and Jeremy, The Social Ninjas!  They talk about the power of a good morning routine and how it can lower your anxiety and boost your life satisfaction.  Anyone who suffers from anxiety or depression can benefit from having some type of routine in their lives.  Starting the day off right sets the tone for the rest of the day, so a morning routine is a great tool to have for better mental health.

Create a Powerful Morning Routine to Lower Anxiety
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that I only work with companies and individuals that I trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

What is Decision Fatigue?

Decision fatigue is something that social psychologist Roy F. Baumeister discovered. It is the idea that you have a limited cognitive ability to make good decisions. The more decisions you make, the more the “gauge” on your brain for cognitive energy decreases. Questions like “What should I wear?”, “What should I eat?”, “Should I go to the gym today?”, etc. all have an impact on that “gauge” by making your brain process different decisions it needs to make which uses up that energy. The goal is to keep your limited cognitive ability as long as possible throughout the day.

Decision Fatigue Might Be a Source of Anxiety

Think about it. According to Dr. Annabali, brain scans show that those with anxiety have too much activity in the basal ganglia (the part of the brain responsible for worry, feeling anxious, fear, etc) and the amygdala (the part of the brain responsible for survival fight or flight reactions of what you fear). Now, think about how decision fatigue might impact your basal ganglia and amygdala. The more decisions you are making the more stimuli your brain is processing, which is straining your brain more than it needs to. Now you just have to learn how to limit that decision fatigue, but how can you do that?

A New Mom's Guide to Postpartum Anxiety
.

Create a Morning Routine!

Everyone who knows me well knows that I am a huge advocate for morning routines. This is probably the single best thing you can do to reduce decision fatigue. By creating a morning routine of self-care and doing the same thing every morning, you eliminate so many decisions that you would normally have to make.

I start by waking up at the same time every day so I don’t have to ask myself what time I should wake up. I eat the same thing every morning, so I don’t have to figure out what I want to eat. I do the same things at the same times every morning so there is no decision at all for me to make. Right now, I have my morning routine created to where I don’t make a single decision for the first 3 and a half hours. This helps my brain stay at a high energy level and keeps any anxiety I might usually have to a minimum.

Eliminate the Unnecessary Stimuli

Pick Your Clothes the Night Before

This just eliminates another decision you must make in the morning. I have even heard of people buying the same colored and style of hangers so that they all match in their closet. This helps make it easier on their brain to process the stimuli involved in picking out the clothes.

7 Ways Moms Can Look and Feel Good This Spring
.
Clean Morning Area

Wherever you are going to be spending your morning, make sure it is spotless clean. It helps your brain and makes you feel so good. Think about the last time you went to a hotel and the feeling you got after walking into the spotlessly clean room. You probably felt good and relaxed. Keeping your brain relaxed can help your decision fatigue and anxiety decrease. Now think about how you feel when you eat breakfast at your table with tons of junk on it. This increases your decision fatigue and anxiety and you miss out on that “clean-hotel” feeling.

Is Decluttering the Secret to Less Stress and Better Mental Health?
.
No Social Media or News

Stay off the social media and news channels, especially in the morning. Think about what you do when you wake up. What’s the first thing you do? Most people check social media, turn on the news, check email, etc. This increases your decision fatigue so much by doing this! You are forcing to process so much stimuli and follow-up thoughts. After the first hour of being awake after doing this, you have already used a ton of your mental energy and have very little left to manage your anxiety.

11 Things Moms Do That Can Harm Their Mental Health
.
Add a Healthy Practice to Your Morning Routine

My morning routine changes from time to time depending on the environment or situation I am in.  For example, I had to tweak my morning routine when I had a newborn in the house and also when COVID came about, but here are a few of the key things I ALWAYS keep in my morning routine.

1) Meditation

According to Dr. Annabali’s book Reclaim Your Brain, “Meditation helps to eliminate feelings of anxiety and anger. Using MRI scans, researchers at the University of Wisconsin looked at the brains of meditators and discovered that during meditation their amygdala (the part of the brain responsible for the fight-or-flight impulse) switches off, and the prefrontal cortex (the area of the brain responsible for feelings of peace, compassion, and happiness) lights up.”

Ever since I learned that I started meditating 10 minutes a day every morning as soon as I wake up.  This helps reduce stress, promote emotional health, improves sleep, enhances self-awareness, and so many other benefits!

Meditation Tips for People Who Hate to Meditate
.
2) Practice Gratitude

Gratefulness is more than just a nice or polite thing to do. It actually has been proven to improve mental health. A study was performed of almost 300 adults who were seeking mental health counseling to see if gratefulness had an impact on their mental health. The divided the participants into 3 groups. One group wrote a letter of gratitude to one person every week. Another group wrote about negative experiences and feelings. The last group did nothing. After only 4 weeks, the participants who wrote letters of gratitude every week reported much better mental health.

Gratitude does more than we think. One insight that the study showed from this was that gratitude might actually be impacting our brains. They took MRI scans of brains and showed that people who express more gratitude “showed greater neural sensitivity in the medial prefrontal cortex”. Something as simple as gratitude can actually have a MAJOR impact on your brain and your anxiety.

You now know that gratitude does well for your prefrontal cortex but there are also seven other benefits of showing gratitude, according to Forbes’ Amy Morin.

    1. Gratitude opens the door to more relationships.
    2. Gratitude improves physical health.
    3. Gratitude improves psychological health.
    4. Gratitude enhances empathy and reduces aggression.
    5. Grateful people sleep better.
    6. Gratitude improves self-esteem.
    7. Gratitude increases mental strength.

I like to practice gratitude every morning by writing down five things I am grateful for that are relevant to the last 24 hours of my life. This quick and simple practice has been so beneficial to me and those around me.

3) Learn

Feed your brain with knowledge.  I like to read self-help books or take online courses about things I want to improve upon or just to learn something completely new.  There is something about learning on a daily basis that really gives a boost to my self-confidence. Being someone who struggled with self-confidence in the past, I always keep this in my routine.

I tried Online Therapy for 30 Days and this is what happened
.

I challenge you to take the time to build a morning routine for yourself.  Start small with one thing or maybe start with just eliminating toxic decision fatigue factors for your morning.  Try it out for 1 week and I can guarantee you will feel much better about yourself and your life.


Author Bios:

Listen to the social ninjas podcast: https://www.thesocialninjaspodcast.com

KYLE MITCHELL  is a mental health speaker, podcaster, advocate, and social media influencer who is passionate about solving the problem of poor mental health in the world and the impact that mental health has on people, especially the youth.

Kyle graduated from Indiana University Southeast in 2015 and received a Business Degree with focuses on marketing and management. Soon after graduating, he realized that his purpose in life is to help people understand what mental health is, why it is important, and what we all can do to improve our own mental health as well as help others improve theirs.

Kyle is a member of NAMI (National Alliance of Mental Illnesses) Louisville and is a certified Ending the Silence Speaker for NAMI where he goes to schools and spreads his message about mental health. Kyle is very effective at connecting with his audience by being vulnerable and sharing the struggles he has had with his own mental health.

Further, Kyle Mitchell currently resides in Indiana, loves to run Spartan races, travel, read, and spend time with those who matter most, especially his beautiful wife Paulina & their three kids Braileigh, Avalynn, and Kadyn.

Find Kyle:


JEREMY GREENE is a social coach, podcaster, and influencer. Growing up, Jeremy struggled with severe social anxiety. To overcome this, he decided to become a Social Ninja and now shares his knowledge and experience with others that seek help connecting with others.  To attain his skills, Jeremy searched far and wide. Completing a degree in Communications and Psychology, he continued with numerous training, such as a silent 10-day mediation retreat and facilitating other’s growth in The Mankind Project.  

In the middle of this transformation, Jeremy was offered a gig interviewing celebrities on the red carpet. Terrified, he set out to practice by recording interviews with the general public. This turned into Jeremy Talks to Strangers, an Instagram account profiling the many strangers-turned-friends Jeremy has met. This pivotal moment, led to Jeremy realizing his mission in life: facilitating more self-love and strengthening human connection.

Jeremy’s journey includes coaching others to overcome social anxiety, being featured on ABC News, and traveling the world to offer free hugs. Transforming from social anxiety to social ninja wasn’t easy, but he wouldn’t change it for any other dojo.

Find Jeremy:

7 Best Ways to Boost Your Immune System During Covid-19

The body’s immune system is integral to fighting off infection and disease.  At times like these, it’s more important than ever to make sure it’s not only working as well as it can, but also performing better than before. Just like a muscle in the body, you can boost immune system strength so it works better, and this could mean either avoiding illness altogether, or only experiencing mild symptoms if you do get infected.

There are several ways to build and boost your immune system, and understanding the importance of your immune system is the first step. 
7 Best Ways to Boost Your Immune System During Covid-19
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that I only work with companies and individuals that I trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.
7 Best Ways to Boost Your Immune System During Covid-19

The Importance of the Immune System

 The immune system isn’t just made up of white blood cells, but consists of a vast network of tissues, cells and organs that work in tandem to maintain overall health and protect the body against infection. The human body is an ideal host for all number of pathogens, viruses, and parasites to thrive if unchecked; the immune system acts as our defense against these microbes and any of their subsequent attacks.

Every part of the immune system plays a unique role: the white blood cells are the first line of defense against any malicious foreign invader, whilst the blood marrow produces our infection-fighting soldiers.

Other parts of the immune system include lymph nodes that act as filters for foreign particles, and the spleen which controls the amount of blood circulating through the body removing old or damaged red cells.
As you can see, there are many parts of the immune system that all play their part in various and equally important ways.


Postpartum Anxiety Insomnia 1
.

1. Sleep

A good night’s sleep can do wonders when it comes to the body’s overall well being, improving both physical and mental health. Sleep is when the body is able to fully rest, recover and repair itself in readiness for the day ahead, and not getting enough shut eye can have bad consequences.

Indeed, studies have shown that sleep-deprived patients are at a higher risk of developing an illness after exposure to a virus, underlying the importance of getting in that recommended 7-8 hours of dream-time.[i]

2. Vitamins and Antioxidants

Like any good machine, our body runs well if it’s fueled properly, and getting the right intake of vitamins and antioxidants promotes a healthy immune system. Blueberries, spinach, kale, garlic and ginger are beneficial on many levels.

In addition to having powerful effects on your antibody response[ii] they are also some of the best brain foods available, so you’ll enjoy better physical and cognitive health by eating them on a regular basis.

7 Vitamins and Minerals All Women Need To Be Healthy
.

3. Drink Less Alcohol

When consumed moderately, alcohol doesn’t seem to have particularly bad consequences for the immune system, and indeed the jury is still out over whether that single glass of red wine actually presents antioxidant-related benefits to the body.

Either way, it’s clear that high levels of consumption do have a negative impact, since studies have shown the white blood cell count to decrease below normal levels when a significant amount of alcohol is in the bloodstream.[iii]

4. Minimize Stress

When the body is placed in a stressful situation, the chemical cortisol is released into the bloodstream, decreasing the performance of your immune system. In addition, anxiety can impact your sleep pattern, which, as mentioned above, can reduce your body’s ability to recover at night. Try to prioritize a healthy mindset, and perhaps introduce some form of daily meditation to provide a sense of order to any chaos you might have in your life.

Meditation Tips for People Who Hate to Meditate
.

5. Zinc Supplements

It’s important to get enough zinc in your diet since this mineral supports normal growth, heals wounds and keeps the immune system strong. Most diets should include enough zinc to adequately support working immunity levels; however, if you find yourself more susceptible to illness than others, consult a medical professional to see if you have zinc deficiencies that need to be addressed.[iv]

6. Probiotic Foods

A healthy gut means a happy immune system since the two are closely linked: around seventy percent of your immune system resides in your gut with probiotic bacteria living in the digestive tract and supporting our immunity levels. You’ll see most benefits from fermented foods (such as kimchi) or yogurts that contain live bacteria cultures that will boost the immune system.

Warning Signs Your Body is Screaming for a Detox
.

7. Exercise

The body’s circulatory system plays a key role when it comes to your level of immunity, essentially acting as a transport network for white blood cells to move about the body. You can increase the efficiency of this pipeline by exercising regularly. The Centers for Disease Control and Prevention encourages at least two and a half hours a week of moderate exercise or 75 minutes if at a more vigorous level.[v]  Read more about all the benefits of exercise here. 

The Role of Weight Loss Supplements

The other benefit of exercise is that, alongside a healthy diet planvi, it helps to maintain an ideal body weight, and this is especially important in relation to COVID-19: obesity seems to worsen the effects of the disease and puts you at greater risk of complications from it.

If you are struggling with your weight, then perhaps consider some weight loss supplements. Phenocal is a popular brand on the market, made of all-natural ingredients that enhance your weight loss efforts by reducing the appetite and boosting energy levels. Taken regularly, it can make it easier to manage your weight and enjoy better overall health.

Coronavirus and Postpartum Depression: Are you at Risk?
.

Whilst there are many ways to boost immune system strength, there is no silver bullet cure-all that will do the job by itself. Using a combination of the above methods and maintaining a healthy weight with the help of a supplement such as Phenocal will give your body the best chance of fighting off infections.

Of course, it’s also vitally important that you practice good hygiene at all times, such as proper handwashing, and follow the recommended social distancing guidelines.


Author Bio:

Nathan Hodges is a passionate writer. He writes about health, fitness, nutrition & diet. His work gives a curiosity engaged to the readers.


References:

[i]https://www.orlandohealth.com/content-hub/7-ways-to-boost-your-immune-system

[ii]https://www.orlandohealth.com/content-hub/7-ways-to-boost-your-immune-system

[iii]https://www.health.com/condition/infectious-diseases/coronavirus/how-to-boost-your-immune-system

[iv]https://www.bbc.co.uk/news/health-21372790

[v]https://www.health.com/condition/infectious-diseases/coronavirus/how-to-boost-your-immune-system

[vi]https://www.healthwebmagazine.com/diet-nutrition/healthy-diet-plan-html/

 

How to Incorporate Mindfulness into Your Work From Home Space

How have the last few months been treating you in terms of work-life balance? Have you been feeling stressed, losing sleep, and struggling to draw the line between work and home time due to the mandatory work from home and Shelter-In-Place orders? Sister, you’re not alone.

I’m here to tell you that although work is important and productivity is a must, you don’t have to be productive 100% of the time while you work at home. It’s important to remember that while we are working from home we are still working in a crisis. Practicing self-care and mindfulness are vital for getting through this difficult time and it’s okay to rely on others for figuring out how to adapt to this “new normal”. 

That being said, as many Shelter-In-Place orders extend and businesses’ budgets tighten, many companies are offering permanent work from home positions for their employees. While some may enjoy working from home or not, everyone’s situation is different. Whether you are deciding to venture back into the office or hunker down at home for a while longer it’s important to approach this transition delicately and with your own mental wellness in mind. 

How to Incorporate Mindfulness into your Work from Home Space
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that I only work with companies and individuals that I trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.
How to Incorporate Mindfulness into your Work from Home Space

To aid in this transition, I’ve rounded up a few wellness strategies from professional “zen artists” who understand the importance of adding wellness to your workspace and work routine. These professionals include organizational experts, wellness architects (yes, that’s a thing), naturopathists and holistic coaches. With these simple strategies in mind, you can take ownership back over your current or future work set-up and ensure your mental and physical health isn’t being side-stepped. Keep reading for wellness strategies to incorporate into your workspace. 

Optimize Your Space for Comfort

While your home or office may not be equipped with ergonomic furniture, that doesn’t mean you have to suffice with an uncomfortable workspace. Ask your employer if you can take office furniture home or “check-out” devices for optimal use at home. While not everyone works the same way, M Moser Associates, Global Design and Architecture Firm, offered a few best practices on this topic. They said, “To create a comfortable and positive work from home space, people need to feel empowered to discover aspects that create comfort and enhance mood and performance in their own homes.” 

They also recommended creating a minimum of three high-performance work environments. This, they say has proven to support a range of benefits including “boosting motivation through freedom of choice, creating mood-enhancing playfulness, stimulating the brain through micro-movements, and providing head space for new ways of thinking.”

.

Incorporate Mindfulness Into Your Routine

The next step to incorporating wellness into your workspace is by adding mindfulness into your routine. This can be done by setting strategic intentions before, during, and after your workday. Shawn Johal, Entrepreneur & Business Growth Coach at Elevation Coaching emphasized the importance of taking mindfulness breaks as you may feel that working from home means staring at your computer and phone screens more often. He says to “take purposeful breaks for mindful moments away from the screen. Breathe, meditate, and take a 5-minute walk outside every hour. Your mental health will be in better shape, your family will see you as calmer, and your work will be accomplished with more success.”

Meditation Tips for People Who Hate to Meditate
.

Communicate Boundaries and Set Standards in Your Work Place

As millions of employees headed home at the start of the pandemic so did millions of students and family members. You are most likely experiencing challenges you never thought you would and are being asked to set unfamiliar boundaries with family members and roommates. 

To remedy this, business expert Shawn Johal also said to create boundaries for work time. He said to “communicate to your loved ones how your day is scheduled – maybe even give them a copy of your schedule.” This will give you more time to spend with them and you can incorporate walks, breaks, and meals to be spent together.

Level-Up Self-Care and Level-Down Self Destruction

There are many ways to prioritize self-care during quarantine and it seems like that’s all anyone is talking about. However what is less commonly discussed, but just as important is practicing self-care at work. While we commonly associate lighting candles and using essential oils for times of relaxation, their use can have many impacts on improving your workspace and make it more enjoyable.

Naturopathic Milana Perepyolkina recommends incorporating essential oils into your work routine due to its relaxing benefits for the body and mind. Incorporate lavender to relax the mind, bergamot to lift your mood and peppermint to increase energy and mental activity. Whatever self-care activities you incorporate into your work routine, use mantras to limit negative self-talk and spirals of anxiety that can so easily entrap us during the workday.

How to NOT feel isolation while in self isolation
.

I hope this piece has inspired you to add some moments of wellness to your work routine and encouraged you to prioritize your mental health during the turbulent time. For more inspiration and ideas on adding wellness to your workspace check out the infographic below with strategies to “zen” your workspace.

Wellness Strategies Infographic
Credit: https://www.ftd.com/blog/share/zen-your-work-from-home-space

Author Bio

Stacy Walden is a writer from sunny San Diego. She enjoys covering topics around productivity and wellness in the workplace. When she’s not writing she likes spending time with her family and friends and traveling to new places abroad.

How to Use Essential Oils for Depression and Anxiety

Aromatherapy and essential oils offer a ton of mental health benefits.
Essential Oils for Depression and Anxiety 1
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that I only work with companies and individuals that I trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.
Essential Oils for Depression and Anxiety 1

In this time of social distancing and quarantining, many people are feeling the negative effects of distance from their loved ones, routine and everyday life. The simple pleasures that we took for granted, like coffee with a friend, leisurely strolls around the grocery store or afternoon walks through public parks won’t be a part of our lives for the foreseeable future. With all of these stressors (and more) constantly running through our minds, it’s no wonder that we need some additional at-home self-care solutions. 

Especially for those that were already struggling with mental health conditions like anxiety and depression, being constantly home-bound with nothing but your thoughts can lead to not-too-good feelings regarding yourself, your surroundings and your life. Though there isn’t an all-encompassing at-home remedy to stopping these negative thoughts in their tracks, there are several ways you can prioritize your mental and physical well-being while quarantining.

How to NOT feel isolation while in self isolation
.
One of these solutions lies in using essential oils around your home as aromatherapy.

Especially now, having a relaxing, cozy space you can truly decompress in is more important than it ever has been. These following five essential oils will help make your space, and your thoughts, much more comfortable to be around for long periods of time. 

These oils can be used in a variety of ways: through diffusing, incorporating into baths or lotion, topical application with a carrier oil or inhaling the scent directly. The best way to use each of these oils is included with the description of the oils below!

Lavender 

This is perhaps one of the most well-known essential oils, and for good reason. This earthy, herbaceous scent is a fan-favorite among aromatherapists for its abilities to combat the symptoms of mild depression, ward off insomnia and ease the grip of anxious feelings and thoughts. 

To see how lavender can help you, try diffusing in your bedroom before going to sleep or applying topically with a carrier oil in the morning to pulse points, specifically wrists and behind the ears. 

Postpartum Anxiety Insomnia 1
.

Sandalwood

If meditation or self-reflection is included in your self-care routine, try diffusing sandalwood during your me-time. This warm, woody scent has shown in studies to increase both mental clarity and focus, making meditation easier while exposed to this scent. Sandalwood has also shown to have a calming effect on the limbic system, along with sedative and mood-calming properties that enhance quality of sleep. 

To incorporate sandalwood’s healing properties into your routine, drop some of the oil into your body lotion or diffuse in your living area before bed.

Orange 

If you’re experiencing a lack of energy or allover lethargy during quarantine, try incorporating a citrus scent like orange or grapefruit into your living and working space. Citrus scents like orange are known to have powerful energizing properties, with orange specifically being linked to increased feelings of happiness, energy levels and overall happier moods. A study even found the orange scent to lower cortisol levels, which leads to increased stress and anxiety.

For a much-needed burst of energy in the morning or during a mid-day slump, try diffusing in the morning and inhaling from the bottle during the day.

Meditation Tips for People Who Hate to Meditate
.

Roman Chamomile

On the opposite end of the spectrum, if you’ve been having trouble getting to and falling asleep, Roman Chamomile could help regulate your sleep schedule. In various studies, this herbaceous, floral scent has proved to help users get to sleep, and can even fight insomnia for better sleep. 

To make going to bed a more pleasant experience, add some drops to your nightly shower and diffuse in the evenings to help get your body ready for sleep. 

Jasmine 

For those experiencing an overwhelming amount of emotions, jasmine essential oils have been shown to help with a variety of anxious and depressive symptoms. Not only has it proven to have a mildly sedative effect, it has been observed to have a calming effect on the brain, easing anxious thoughts, feelings and overwhelm—in fact, the scent can be “as calming as valium.” Jasmine has also been observed to stimulate the brain in certain cases, which can boost the mood and feelings of happiness.

To ease anxious feelings or thoughts during periods of high-stress, try inhaling this scent directly from the bottle or apply topically to pulse points before a long day. 

100 Self Care Ideas that are Social Distancing Approved
.

Though there’s no way to tell when our lives will return to normal, it’s important to prioritize your physical, mental and emotional well-being during this time. This includes making yourself comfortable and feeling at-home during this stressful time—which aromatherapy and essential oils can help with. For more information on how essential oils can help with isolation anxieties, check out this visual on seven more oils and their benefits.

Essential Oils for Isolation Anxiety
Fragrancex.com

Author Bio:

Emily Borst is a digital content creator who helps FragranceX create helpful and compelling stories worth sharing. Her background in digital marketing and creative writing has led her to cover unique topics ranging from business to eco to lifestyle. In her spare time, she enjoys traveling, crafting, reading, and eating her way through Austin, Texas.

Meditation Tips for People Who Hate to Meditate

Meditation can be a great mental health tool, but it is not for everyone.

If you hate to meditate, you are not alone. Meditation has some great benefits but it can be boring and time consuming.  If you’re the type of person who is always on the go, then sitting quietly and meditating feels like the last thing you want to do.  But meditation and mindfulness are all the rage right now, so there must be some good behind it, right?

Here are some tips if you’ve tried meditation unsuccessfully in the past, but are still determined to reap all the benefits of it.
Meditation Tips for People Who Hate to Meditate
*This post contains affiliate and/or paid links which means that if you click on one of these links and buy a product, I may earn a small commission at no additional cost to you. Rest assured that I only recommend products that I love from companies that I trust. Furthermore, I am not a medical professional and nothing in this post should be taken as medical advice. I am simply a mother who has been there and lived to tell the tale.

Meditation Tips for People Who Hate to Meditate

Meditation Tips for People Who Hate to Meditate

Meditation Tips for People Who Hate to Meditate


Meditation, plainly speaking, is the act of focusing your thoughts.  It is often associated with prayer, wellness retreats, mindfulness and yoga. But there are actually many different forms of meditation.  If you think that meditation isn’t for you, then you probably just haven’t found the right way to do it.

The Benefits of Meditation

Everyone should look for a way to incorporate meditation into their self care routine, as it has so many different benefits. It might sound like something just for yogis or crunchy folk, but there is a lot of science behind it too.  Stress is often caused by our brains working overtime, so meditation helps us to declutter our thoughts. By slowing down our minds, we can then focus in one at time.   

Deep breathing and mindfulness are also a big part of meditation.  If we take something that our body does automatically and start to pay attention to it, change it, control it, lengthen and shorten it – we feel a sense of control.  This is especially helpful when it feels like everything else in our life is out of our control.  There have been studies done that prove mindfulness meditation has an effect on our brains

amazing benefits of yoga for postpartum depression
.

Meditate While Lying in Bed

Whether it’s first thing in the morning as soon as you open your eyes, or the last thing you do at at night before falling asleep, lying in bed is a great time to meditate.  Instead of reaching for your phone when that alarm clock goes off, lie still, take some deep breaths and think about your day.

    • How do you want to feel today? 
    • What do you want to accomplish? 
    • What are you worried about? Grateful for?

Simply being mindful before starting your day counts as meditation.  Throughout the day, think about your answers and find ways to meet your goals.


At night, settle into that comfy spot in bed and take slow, deep breaths to help calm your body and mind.  Reflect on your day, both the good and the bad. 

    • Did you meet the goals you set for yourself this morning? 
    • What do you want to change tomorrow? 
    • What is best thing that happened to you today? The worst?  

Meditating while lying in bed is great for those who find it hard to fit meditation in throughout the day or are always on the go.  Plus, some quiet meditation time before bed is a great way to battle insomnia

Postpartum Anxiety Insomnia 1
.

Engage The Senses

Our senses play a big role in our mental health.  The things we see, smell, hear, taste and touch can enhance the meditation process and make it more enjoyable.  You can either focus on one or two of your senses at a time, or, for a full body experience, try to engage all the senses at once. 

Sight

Closing our eyes during meditation is one way to eliminate distractions, but sometimes that can signal sleep which is a distraction in itself.  An alternative would be to find a visual aid to focus on.  It can be a photograph or art piece that brings you joy.  Or focus on something that moves rhythmically, like a body of water, the trees blowing in the wind, a wind spinner, or an online visual aid.

Sound

You can find meditation playlists on nearly every music platform these days.  Sounds play a significant role in meditation as they work to drown out noise and help us to stay focused within.  Natural white noise like waves, thunderstorms, rain showers, bird calls, or Tibetan singing bowls are commonly used in meditation, but it doesn’t have to be slow and relaxing “spa” sounds.  You can meditate to whatever sound you truly enjoy – even if it means listening to your favorite band or song.

.

Touch

With your skin being your body’s largest organ, it’s also your largest distraction. If you’re too hot or too cold, itchy or uncomfortable, you’re more likely to break your focus.  Try meditating while sitting outside on a sunny day and feel the warmth of the sun on your skin.  Sit in the grass or on the sand.  Meditate while in a hot tub, sauna, pool or bathtub.

Smell

Enter aromatherapy.  I’m talking about essential oils, diffusers, incense, candles or air fresheners.  Inhaling scents that we love or that have various benefits can really enhance the process of meditation.  Aromatherapy on it’s own can help to reduce stress and anxiety and using them during meditation is a great way to get a complete mental workout. 

Taste

Meditating and a hot cup of herbal tea can be the perfect combination.  If tea isn’t your thing, then meditate while drinking your morning coffee or smoothie.  Meditate over a glass of wine or while indulging in your favorite dessert.  Meditation can actually help to promote weight loss and a lot of that includes being mindful of what we ingest. 

Warning Signs Your Body is Screaming for a Detox
.

Try Active Meditation

A common complaint about meditation is that it’s boring.  Instead of doing meditation the traditional way, give active meditation a try.  This consists of doing something meditative while being mindful.  It’s a way to engage the physical part of our brain so that we can truly focus on the mental part that controls our stress and anxiety levels. 

Some ways to practice active meditation include:

You can actually meditate while doing any mundane and ordinary task.  While your hands and body are busy, be mindful of your breathing and your thoughts.  If your mind wanders, try to bring it back to your thought and breath. This is a great option for busy moms and those who don’t have 20 minutes to sit quietly and meditate. 

25 Easy Outdoor Self Care Ideas
.

Location, Location, Location

Where you meditate can also be key to achieving meditation success.  As mentioned before, lying in bed is a great place to do it as you’re already comfortable and relaxed.  Being comfortable should be a priority, but it’s also important to find a place free of distractions.  If you need to, put on some noise cancelling headphones and shut or cover your eyes. 

Try changing up the locations where you meditate so it doesn’t become too redundant.  Try meditating outdoors.  Meditate while in the shower.  Meditate on the bus or subway.  Drive out to the country and meditate in a field of flowers.  Finding new places to meditate can make it more of an exciting challenge than a daily chore.

.

Download an app

If you find it difficult to meditate on your own and need a little guidance, then consider downloading a meditation app.  Most apps are designed to help you stay consistent and offer variations based on what you want to work on.  They also track your progress, which is encouraging for many.  There are so many meditation apps that it all really comes down to preference. 

Some of the most popular ones include:
    • Headspace
    • Calm
    • Aura
    • Breethe
    • Buddhify

[Here’s some info on them, plus more!]

I tried Online Therapy for 30 Days and this is what happened
.

Meditation shouldn’t feel like a chore or something that you must do.  It’s a mental exercise, and like physical exercise, even a little bit is better than nothing. If you can’t fit in a 20 minute meditation session, then start with 5 minutes and gradually work your way up.  Over time, it will become second nature to take a moment of your day to be present and mindful. 

And most importantly, remember that there is no wrong or right way to meditate.  At the end of a session, if you feel relaxed and less stressed, then it’s working!  Trying to keep up with the latest meditation trends can cause even more stress.  Find what works for you and you’ll be more inclined to stick with it. 

I Tried Online Therapy for 30 Days and This is What Happened

Online therapy can be a great tool for busy moms.

For the past few months, I’ve been dealing with depression, despite being on anti-depressants.  I assumed it was triggered by the chronic pain I have been experiencing since developing scar tissue adhesions following my hysterectomy for endometriosis. Having suffered from depression off and on since being diagnosed with postpartum depression many years ago, I didn’t want to let it get out of control.  So I thought it was time to try out cognitive behavioral therapy via Online-Therapy.com.

Here’s a look at what my experience was like with online therapy.
I tried Online Therapy for 30 Days and this is what happened
*This is NOT a sponsored post but it does contain affiliate links, which means that if you click on one of these links and buy a product, I may earn a small commission at no additional cost to you. Rest assured that I only recommend products that I love from companies that I trust. Furthermore, I am not a medical professional and nothing in this post should be taken as medical advice. I am simply a mother who has been there and lived to tell the tale.

Online Cognitive Behavior Therapy

Online Cognitive Behavior Therapy


How Does Online Cognitive Behavior Therapy Work?

I have tried online therapy before, in the form of online talk therapy.  That means that I’ve video chatted with a licensed therapist to discuss my thoughts and feelings.  I’ve also done talk therapy in person, so online talk therapy wasn’t much different from that, aside from the convenience of it. 

But cognitive behavior therapy at online-therapy.com is a completely different world.  First of all, it’s not talk therapy.  It’s a series of activities that you do in order to help reprogram your brain.  The idea being that if you can change your way of thinking, you can change your behaviors and ultimately, your mood.

What to do if you think you have postpartum depression
.

Secondly, you do it all at your own pace.  I decided to be more aggressive and try to complete all the sections in 30 days.  This meant that I was logging on and completing at least one worksheet every couple of days.  But there is no timeline, no deadlines, no schedules, no specific hours of availability.  You can complete a worksheet in the middle of the night if you want to! 

And finally, while you’re doing it all on your own, you’re never actually alone.  You’re assigned one therapist to work with you throughout the entire process.  As you complete sections and worksheets, your therapist will leave comments about what you’ve written.  You can schedule a weekly live chat and you can email your therapist whenever you need to. Over the 30 days, I really did develop a bond with my therapist and looked forward to connecting with her during the weekly chats.

16 Ways Ecotherapy is Good for Moms
.

The Benefits of Working Solo

I’ve always been better working at my own pace.  Some days I would complete an entire section with it’s corresponding worksheets, and other days I would just do part of a section and one worksheet.  And while the worksheets are designed for self-reflection, I always looked forward to getting that notification that my therapist had responded to my answers.  When it was time for our live chat session, I couldn’t wait to talk to her about some of the things we had worked on.  She always had great input and feedback about the things I’d written in my worksheets.

While it was reassuring that my therapist was always there for me, I also felt empowered that I was taking control of my own thoughts and emotions.  The worksheets really made me think.  I was responsible for examining my own negative behaviors and how I responded to certain triggers.  Taking ownership of my reactions to common situations made me want to change my behaviors even more. 

Towards the last few sections, I became much more efficient at recognizing my negative thoughts and behaviors and how to replace them with positive ones, or healthier negative ones.  At the time, I found some of the worksheets to be repetitive, but now I see that was done on purpose.  Having to recall certain thoughts and behaviors over and over meant finding out which ones affected me the most. 

One Year Postpartum & Still Depressed
.

The Online Therapy Toolbox

The sections and worksheets are just one part of the cognitive behavior therapy process.  In order to get the most out of therapy, I needed to make some life changes. 

Yoga and meditation was something I have been wanting to incorporate into my daily life for a while now.  In the online therapy toolbox, there are a series of yoga videos that I can access at any time, and they include both short workouts and longer ones.  

The online journal was another great tool available 24/7.  As a writer, journaling has been something I’ve started and stopped several times throughout my life.  But the online therapy journal isn’t just a blank page for me to write in all my thoughts, instead there were specific questions I needed to answer each day to get me thinking about how I wanted to feel. This made it easy for me to set goals each morning and be accountable for achieving those goals each evening.  

The action plan was a place where I was really accountable for making progress.  As I went through the online therapy course, I scheduled specific activities to help me get better.  Things like yoga, exercise, socializing events and health appointments.  As I completed each activity on my action plan, I checked off that it was done and it was added to my “ta-da” list (instead of a to-do list).  Seeing all the actions I had completed towards improving my mental health gave me a sense of accomplishment. 

7 Days of Self Care
.

Getting a Diagnosis

As I go through and complete the worksheets, my therapist reads all of my answers.  She leaves a comment within 24 hours and I can reply if I want to.  She was able to divulge certain things from my answers that I didn’t immediately see.  Together, we came to the conclusion that I was suffering from some trauma related to my hysterectomy.  I realized that I hadn’t grieved for the loss of my uterus in the right way and therefore, every time I felt pelvic pain, I was reminded of that loss. 

Following that revelation, I began to work on activities to help me grieve.  I started to write about the loss and allow myself to feel the emptiness, even cry about it.  I now have an answer as to why the pain causes me to be depressed, and I have an action plan in place on how to replace that depression with something more positive. 

11 Postpartum Depression Triggers and How to Avoid Them
.

Was 30 Days of Therapy Enough?

The thing about cognitive behavior therapy is that it’s not something someone else does for you.  It’s something you learn to do yourself.  It’s not like getting a massage, it’s more like learning how to drive.  Once you learn how to change your thinking, it’s something you need to continue to do regularly.  And the more you practice, the better and more confident you will get. 

Online-therapy.com offers a course in cognitive behavior therapy.  How long it takes you to complete the course is up to you. I managed to complete the entire course in 30 days but that doesn’t signal the end of my therapy.  I now need to take everything I’ve learned and put into practice in my every day life. 

Others may need longer than 30 days to complete the course and may want additional therapist support along the way.  Thankfully, sessions are billed monthly and you can stop at any time with the click of one button. And you’ll still have access to your toolbox even after the subscription ends, so you can continue with the yoga and meditation, journal entries and action plan. 

.

In Conclusion

This was the right form of therapy for me because I find it easier to write out my emotions than to voice them.  I was also in a place where I wanted to get better, and I wanted to take ownership of my own mind and moods.  Those things were key to getting the most out of the online therapy experience. 

If you’re not quite ready to do it on your own, consider the package that allows two live chats a week instead of one, so that you have that additional support.  Online-therapy.com costs less than traditional talk therapy because you’re not paying for someone else’s time by the hour.  I put off doing it for a long time because of the cost associated with it.  But eventually I needed to prioritize my own mental health, no matter the cost. 

So whatever your struggle is, I urge you to consider this option.  You may not find a diagnosis or the root cause of your mental health issues in just 30 days, and you definitely don’t need to.  For many people, mental health disorders are a lifelong battle.  You may need to do multiple rounds of therapy or try a combination of treatment options to find relief.  But if you’re interested in learning how to take control of your own mind and moods, then cognitive behavior therapy might be for you. 

Click here to sign up for Online-Therapy.com and get 20% off your first month.

100 Self Care Ideas That Are Social Distancing Approved

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!
100 Self Care Ideas that are Social Distancing Approved
*This post contains affiliate and/or paid links which means that if you click on one of these links and buy a product, I may earn a small commission at no additional cost to you. Rest assured that I only recommend products that I love from companies that I trust. Furthermore, I am not a medical professional and nothing in this post should be taken as medical advice. I am simply a mother who has been there and lived to tell the tale.

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.

2. Take a thermotherapy shower by starting hot and finishing cold.

3. Give yourself a manicure or pedicure.

4. Deep condition your hair. 

5. Apply a face mask.

6. Dry brush your skin

7. Exfoliate.

8. Moisturize.  

9. Give yourself a massage

10. Try acupressure

11. Get plenty of sleep.  

12. Do a detox. 

13. Drink lots of water

14. Make a smoothie or fresh green juice.

.

Work on Your Mental Health

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. 

15. Try online cognitive behavior therapy.  

16. Sign up for talk therapy via video conference 

17. Practice meditation.  

18. Listen to music.  

19. Do yoga. 

20. Write in a journal. 

21. Light incense or diffuse essential oils.  

22. Listen to a podcast.  

23. Find a way to help a charity.  

24. Read a self help book

25. Nurture a house plant.  

I tried Online Therapy for 30 Days and this is what happened
.

Laugh and Play

Self care should never be all work and no play.  In fact, laughter is a great mood booster and we should find all kinds of ways to laugh and be playful, even while social distancing.  

26. Play a video game or app. 

27. Play a board game.  

28. Work on a large puzzle.  

29. Doodle a mandala. 

30. Watch your favorite movies. 

31. Laugh along with some stand up comedy or a funny movie. 

Self Care Routine for a Stay at Home Mom
.

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. 

32. Call a friend.

33. Video chat with someone.

34. Make a YouTube video.

35. Write someone an email.

36. Send a letter.

37. Mail a care package.

38. Deliver gift baskets to neighbors.

39. Decorate your front window.

40. Host a Netflix watch party.

Hygge Lifestyle
.

Spend Time Outside

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.

49. Paint your fence or deck.

50. Make a fairy garden.

51. Paint some rocks.

52. Have an outdoor bonfire.

solo beach picnic ideas
Source: https://floridapanhandle.com/blog/beach-picnic/

Declutter Your Space

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. 

53. Deep clean your kitchen and bathrooms.

54. Repaint or redecorate a room in your house.

55. Sort through your wardrobe and donate any clothes you don’t wear.

56. Organize your home KonMari style.

57. Clean out your closets.

58. Sort through your shoes.

59. Sort through your accessories and jewelry.

60. Declutter your cabinets.

61. Clean out your makeup bag.

62. Clean the garage or basement.

63. Go through all your old electronics, DVD’s, CD’s, cables, etc.

Is Decluttering the Secret to Less Stress and Better Mental Health?
.

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.

64. Draw or paint a picture.

65. Sketch something outside your window.

66. Color in a coloring book.

67. Create your own story book.

68. Make a craft completely out of recycled material.

69. Build something out of wood.

70. Make your own dough and sculpt something.

71. Build a bird house.

72. Bake cookies, cupcakes or some other type of delicious dessert.

73. Cook a hearty homemade soup or stew.

74. Start an indoor herb garden.

75. Sew, knit, crochet or macrame.

20 Awesome Etsy Finds That Will Get You Through Quarantine
.

Learn Something New

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.

81. Take an online photography course.

82. Practice hand lettering or calligraphy.

83. Learn how to play a musical instrument.

How to Start Blogging About Postpartum Depression
.

Get Your Heart Pumping

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. 

84. Ride a stationary bike or run on a treadmill.

85. Try some online workout videos.

86. Stretch.

87. Dance.

88. Plank.

89. Run up and down the stairs.

90. Focus on improving your pelvic floor health.

91. Work out with an exercise ball.

92. Skip rope.

93. Climb a tree.

94. Do squats and/or lunges.

95. Jump on a trampoline.

amazing benefits of yoga for postpartum depression
.

Be Present 

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.

98. Sit peacefully and do absolutely nothing.

99. Work on your bucket list.

100. Make a list of everything you miss doing and plan to do again once this global pandemic is over.


100 Self Care Ideas that are Social Distancing Approved
Pin it!

7 Vitamins and Minerals All Women Need to be Healthy

Are you doing all you can to stay healthy?

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.
7 Vitamins and Minerals All Women Need To Be Healthy
*This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that I only work with companies and individuals that I trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

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.

Vitamin C

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.

.

Vitamin D

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.

Folate

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.

16 Ways Ecotherapy is Good for Moms
.

Iron

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.

Magnesium

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.

.

Vitamin K

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.

Calcium

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.


Author Bio: 
7 Vitamins and Minerals All Women Need To Be Healthy
.

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.

 

How To NOT Feel Isolated While in Self Isolation

Self isolation is the recommended course of action for many during the COVID-19 coronavirus outbreak.

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.
How to NOT feel isolation while in self isolation
*This post contains affiliate and/or paid links which means that if you click on one of these links and buy a product, I may earn a small commission at no additional cost to you. Rest assured that I only recommend products that I love from companies that I trust. Furthermore, I am not a medical professional and nothing in this post should be taken as medical advice. I am simply a mother who has been there and lived to tell the tale.
How to NOT feel isolation while in self isolation

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. 

20 Awesome Etsy Finds That Will Get You Through Quarantine
.

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. 

Clean.  Self isolation is the perfect time to clean out that closet you’ve been avoiding for months.  Start your spring cleaning early and tackle on the big messes that you never have time for. Decluttering is also a great way to maintain your mental health. 

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!  Interested in knitting? Check out Love Crafts for everything you need including free PDF patterns! 

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.

25 Easy Outdoor Self Care Ideas
.

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.

Walk around the neighborhood.  You can also go for a walk in your own neighborhood, especially on a sunny day.  The natural Vitamin D not only helps to boost your mood, but the coronavirus doesn’t survive long in the sun. 

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. 

100 Self Care Ideas that are Social Distancing Approved
.

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. There are several different ways to meditate, even if you’re not a fan of it.  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.