The first few months of your newborn’s life are among the most hectic and exciting times you’ll experience. As you rush to get them settled into your home, your mind is solely focused on them—as it should be. However, it’s easy to let your own self-care needs fall by the wayside during this time, which can leave you looking just as tired as you feel. Use these tips for post-pregnancy skin care to bring back your youthful glow and fit some “me time” into your day while you’re at it.
Protect Yourself from the Sun
The sun is the leading cause of many skin issues—and this includes those that develop postpartum. In fact, pregnancy-specific skin conditions such as melasma and dark, irregular patches on the face can worsen with heightened sun exposure. So, make sure you’re protecting yourself by wearing an SPF-30 sunscreen and sticking to the shade as much as possible.
Thoroughly Cleanse and Moisturize
It’s also important that you regularly wash your face and apply a moisturizer afterwards. At the end of a long day, new moms often skip this part of their routines in exchange for a few more precious minutes of sleep. However, this leaves harmful bacteria on their skin, which can quickly clog their pores and turn into acne. Stop this battle before it starts by washing your face twice a day and keeping it hydrated.
Another crucial tip for post-pregnancy skin care is to fit an exfoliation step into your routine. Exfoliation allows you to gently buff away all the oil, dirt, and dead skin cells that are making your complexion appear dull. It also works to dissolve any debris clogging your pores and, as a result, prevent future breakouts. Best of all, there are a couple different types of exfoliation products for you to choose from, so it’s always possible to find a product that fits your specific needs.
Get Enough Rest
Most importantly, make sure you’re always getting enough sleep. We know this is easier said than done when your baby frequently needs you in the middle of the night. But sleep is what allows the skin to repair itself and reenergize its cells. Without it, your skin is at risk for premature drooping and sagging. Because of this, getting a little extra sleep when you can is vital.
Christina Duron is a writer living in the Chicagoland area. Her passion for writing and mental health help create thought provoking and engaging pieces and hopes to use them to empower mothers and women to embrace the beauty of motherhood.
As a young girl, you may remember pulling out that secret diary from under your bed and writing all about what happened that day. Growing up, a diary was a place for you and your thoughts to unravel on paper with no one else around. Now most of us see keeping a diary as a distant memory from our childhood. Believe it or not, picking back up this lost habit can benefit you tremendously in your adult life.
Journaling can teach us a lot about ourselves. Writing things out allows you to gain a better understanding of yourself as an individual. This added sense of self-discovery can put you in a better position for maintaining healthier relationships with others. Down below we cover how journaling can benefit you and provide some prompts to get you started.
How You Can Benefit From Journaling
Journaling is a great way to practice self-care and prioritize your well-being. Keep in mind that as humans, our minds are constantly running. Not taking the time to make sense of our feelings can leave us exhausted both mentally and physically.
Journaling is a great outlet and can help you develop emotional intelligence. Jotting down your most inner thoughts can make you more aware of feelings that you may have subconsciously been trying to push away. Burying your feelings can take a toll on your mental health. Even just dedicating 10 minutes every night to your journal can help alleviate some of the stress and tension that has accumulated throughout the day.
How to Improve Your Relationships With Journaling
Keeping a journal can make a big difference in how you manage your relationships. The key to maintaining a healthy relationship with anyone in your life is in communicating effectively. This is very hard to do if you aren’t sure how you feel about a given situation. When conflict arises our emotions can cause us to not be able to think clearly. Consider taking the time to write how you feel and make sense of it on your own before approaching your partner.
In the heat of the moment, we may also say things we don’t mean or regret later. Our emotions are powerful, which means at times they can get the best of us. When your emotions are at an all-time high, write everything you feel out in your journal. You are much more likely to communicate effectively with your partner when you take the time to reflect and evaluate your feelings.
Prompt Ideas to Get You Started
If this is your first time journaling in a while, it can be hard to get started. The following are some prompts to inspire you when writing:
Prompts designed for self-reflection:
List 10 things you’re grateful for today.
Write down 2 ways you’ve succeeded lately.
Expand on your aspirations for the upcoming week and how you can work towards them.
Reflect on how the day went.
Reminisce on memories that have made you happy.
Prompts designed for developing relationships:
Ask yourself how your partner makes you smile.
Reflect on some of the battles you and your partner have overcome.
Think about how your partner has rubbed off on you in a positive way.
Express what has been bothering you in your relationship.
Write about how you and your partner have come together to be better parents (if applicable).
Life can undeniably get very busy, but if possible try and designate a little bit of time every day to journal. Writing and expressing your feelings can benefit you in so many ways mentally. Download additional relationship prompts from Coupon Chief below.
Julia is a content creator who writes on topics ranging from business to lifestyle. She lives in New York City where you can find her running in Central Park, walking her dog, or eating vegan cookies. You can find her on LinkedIn.
A good mental health is a basic need the same way clothing, food and shelter are. It is the food for your whole being that keeps you going and helps you face all that life throws your way. So what are some things that psychologists advise us to do to have good mental health? Let’s find out.
Being of sound mental and emotional health is very important. Being at peace with yourself and your surroundings helps you cope with so much in the best way possible. You live life as it comes, and secondly, you appreciate the people around you. Overall you lead a charmed life. However, once in a while, the psychologists approved tips below can help you.
So read on so that you can learn to cultivate a better functional mental health status.
Meditate For Good Mental Health
All good mental health habits start when you are at peace and in zen with everything. That means you are content with your life as it is, and you are at peace with people around you. And the best way to get to this state as many psychiatrists will advise is meditation and mindful thinking. This could be anything from a yoga session or having a meditation session in nature.
When you are moving your body and burning all that excess fat, your mind gets rejuvenated too. When you look great, you feel great as well. Exercise then becomes a very significant way to gain good mental health. The activity you partake depends on your ability. It could be everyday things like walking to the advanced regimes that need a trainer. At the end of the day, you achieve so much from exercising.
By diet, we mean eating right and what your body benefits from. This is drinking lots of water and eating a balanced diet. Your meals must include proteins, minerals, vitamins, fats, and carbohydrates, among other foods. Some people might forfeit specific food groups or twerk the quantities to fit their needs. For instance, those who want to cut some weight could try a keto diet with fewer carbs and more proteins and healthy fats. All in all, a high diet will, for sure, keep you maintaining good mental health.
How to practice good mental health also means that you have to practice gratitude in every event of your life. When you are grateful for what you are facing, everything goes well. For instance, if you are thankful for your new-found date onhttps://datingrating.net/, most probably, that date will go smoothly, and even if it does not, you will be grateful for the opportunity and lesson learned.
Ever heard someone saying that laughter is medicine? Well, psychiatrists do agree that laughing has a positive effect on good mental health. Some situations may not be funny, but laughing at it lays off the event’s burden, making it easier to deal with. Please do not hold back laughter because it instantly lifts your spirits.
Music has a powerful effect on the brain, and one of those effects is relaxing and rejuvenating. When you listen to upbeat music that has a positive message, your mental healthwill stay positive. Music is stressed since listening to songs with words that discourage you kills the integrity of mental health that music helps achieve. For music therapy to be effective, fill your playlist with great pieces and do not forget to dance, that helps too.
Being present means that you live in the moment. If you are at a concert, instead of worrying about making it to work next week, enjoy the show. Being present makes you conscious of your surroundings, which makes you appreciate even the people around you. Living in the present makes it easy for you to deal with issues as they present themselves. More so, it gives you a chance to sort them out before they build up to stress you later.
Another sure way to have good mental health is to remain optimistic in all situations. It is known that good attracts good things; hence thinking positively will promote good mental health. Having a promising approach to life means that you only anticipate good results from people and events in your life.
Lastly, jotting down your feelings could also help you deal with them better. Writing it down is a way to let it out without the hustle of having to talk to someone which is tasking for some people. A personal journal allows you to relive it all through writing, which is very therapeutic and a useful tip for improving mental health.
Having good mental health is a personal matter that you must make the conscious decision to stay that way. There may be incidences that require outside counsel, and you must never hesitate using a mental health helpline, they do come through. If you have more to add on these tips, leave us a comment, we appreciate your input. Now let’s take this somewhere awesome and share the positive vibes.
Michelle Austin is a guest blogger and copywriter with more than 3 years of experience in the psychology of family relationships category. Worked for a long time at the Media Group as editor. Now she is a relationship coach for couples from Mansfield, OH. Her main goal is to help couples stay together in a healthy and strong relationship. Take care of yourself and be patient.
The importance of having correct posture is often overlooked despite the many benefits of good posture and clear drawbacks of poor posture. Posture plays a critical role in your overall health and wellbeing, so it’s crucial to actively work on improving posture.
Many people spend a large part of their week at work, so this is a good place to focus on your posture. Whether your job requires you to be sitting at a desk all day, standing, driving, or lifting heavy items, it’s incredibly important to ensure your posture is correct. In this post, we highlight the benefits of improving your posture and outline how to improve your posture at work.
Main Benefits of Improved Posture
Your posture can impact your physical and mental health. Correcting your posture may provide the following benefits.
Less Headaches and Reduced Risk of Injury
Poor posture puts tension on your upper body, which can lead to headaches and other injuries, such as to the back. The most common injuries due to poor posture are to the back. Back pain is also one of the leading causes for people to have to miss work or see a doctor. By improving your posture you can potentially reduce your risk of headaches and other injuries.
Boosted Self-Esteem and Confidence
By sitting up straight, you can actually improve the way you feel about yourself and your ability to make decisions. Studies have shown that improved posture can lead to increased confidence, mood, and self-esteem.
Increased Productivity and Energy
Since incorrect posture can lead to headaches, pain, and decrease confidence, as you might expect it can also impact your energy levels and ability to be productive. Feeling energized, confident, and pain free can help you stay focused on what you need to do at work.
How to Improve Posture
Below we discuss correct posture and offer diagrams to help you learn how to sit, stand, drive, and lift correctly.
How to Sit Correctly
When sitting at a desk, keep your shoulders back and back flat against the chair. You’ll want to look straight ahead at your screen, which should be at eye level. Your keyboard should be straight in front of you and easy to reach. Keep your feet positioned firmly on the floor and adjust the height of your chair so that your knees are at the same height as your hips.
How to Stand Correctly
When you’re on your feet, keep your head level and shoulders back. Try not to allow your head or shoulders to tip forward. Keep your hands relaxed and by your sides. Always avoid locking your knees when standing still. You’ll also want to wear comfortable, supportive footwear – avoid shoes with high heels!
How to Drive Correctly
Correct driving position means having your seat angled slightly back and your tailbone against the seat back. If you’d like you can add lumbar support, such as a towel, to provide additional support for your lower back. Make sure that you can reach the pedals comfortably; do not have your seat too far back. Also, utilize the headrest. It’s actually there for a reason!
How to Lift Correctly
Lifting incorrectly can be very dangerous. In fact, lifting heavy items is one of the leading causes of injury in the workplace. When lifting, have your feet in a wide stance and ensure your footing. Keep your abdominals tight and back straight. Bend at your knees and hips and then lift using your legs.
With many more people working from home in makeshift offices, it can be difficult to find the proper ergonomic settings for your workspace. When you consider the effects of poor posture on your body in the long term, it’s worth it to find ways to improve your posture, even in your home office.
For more tips and advice on how to improve posture, check out the visual below.
Julia is a content creator who writes on topics ranging from business to lifestyle. She lives in New York City where you can find her running in Central Park, walking her dog, or eating vegan cookies. Check her out on LinkedIn.
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!
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!
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!
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!
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.
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.
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?
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.
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.
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.
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.
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!
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.
Gratitude opens the door to more relationships.
Gratitude improves physical health.
Gratitude improves psychological health.
Gratitude enhances empathy and reduces aggression.
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 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.
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.
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.
It’s not always easy being a mother. Actually, forget that, it’s never easy. There’s always something to be done, and when there’s not, you’re left there wondering what you’ve forgotten to do — or worrying that all your children are happy and healthy. Because being a mother is just about the most stressful job in the world, it’s important to remember to treat yourself from time to time. If you don’t, then the hectic nature of parenting will only turn into stress, and who needs that? Life is hard enough. In this blog, we’ll take a look at some of the best ways to treat yourself. You deserve it!
If there’s one thing that’s guaranteed to bring you back to life, it’s a day at the spa. This will tick all the boxes that sorely need to be ticked. Your body will feel amazing, your skin will look fresh, and you’ll simply leave feeling as if you’ve been on a two-week break. It’s a way to feel completely amazing, and all you need is a few hours — and perhaps a friend or two to join you.
Update Your Style
Remember when you were younger, and you were always wearing the latest fashions? Once you have a child, your priorities will likely change. Now, it’s less likely that you’ll dedicate time to getting that perfect outfit. However, it’s worthwhile putting some effort into your style from time to time, for no other reason than it’ll help you to feel good! If it’s been some time since you upgraded your look, then think about making some changes. There are many things you can do. If you’re unhappy with your current glasses, then visit this website, and invest in a high-quality pair. If your clothes are looking a bit dated, then hit the stores, and engage in some retail therapy. In most cases, simply getting rid of your old and faded clothing and investing in new pieces will do a world of good.
Go Out On the Town
Just as with your style, your evenings out on the town also probably feel like a thing of the past. You don’t get too many opportunities to grab your friends and hit a restaurant or bar when you’ve got kids. But that doesn’t mean you should never head out; you absolutely should, at least once in a while. Hand over parenting duties to your partner or family member, call up your friends, and enjoy some laughter and good times, just like the old days.
Give Yourself a Break!
Finally, what about simply giving yourself a break without feeling guilty? You can draw a lot of pleasure from simply spending a few hours on the couch, reading a book, or playing an online game, or whatever it is you like to do unwind. You’ll be doing an excellent job as a parent; it’s fine to take a couple of hours for yourself. It’s absolutely fine to put yourself first every once in a while; you deserve it, you really do.
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.
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.
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.
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.
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.
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.
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.
Nathan Hodges is a passionate writer. He writes about health, fitness, nutrition & diet. His work gives a curiosity engaged to the readers.
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.
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.
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! 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.
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. 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.