Tips For Getting Yourself Back In Shape

It’s easy to fall off the wagon and quickly become overweight and unhappy with yourself. It’s far too common, and you shouldn’t feel ashamed if this happens to you. All you need is to get yourself back up to start again and begin changing your habits.

Getting yourself back in shape shouldn’t be viewed as a punishment, but a reward that’s going to allow you to live a long, healthy and happy life. Focus on all the positives that will come with you taking good care of yourself. Don’t obsess over the scale or mistakes you make along the way if you want to be successful on this journey. Remain positive and keep cheering yourself on as you strive to live a new and improved healthy lifestyle.

Set Goals & Track Progress

What you can’t do is wish and hope for change to occur. The only way you’ll see results from your efforts is if you write down your goals and track your progress as you go. It will help you make sure you’re not lying to yourself and cutting corners throughout the process. Be specific in your goal setting exercise and record how you’re going to meet each objective. Then be good about tracking your progress and keeping metrics and statistics for what you’re aiming to achieve.

Stop Unhealthy Behaviors

The only way to truly get back in shape is if you stop practicing negative behaviors. This is because they’re holding you back from all that’s possible on your journey to better health. For example, now is the time to get clean and remove all drugs and alcohol from your life if you want to be in the best shape possible. Give yourself a chance at doing so by using a facility like Clean Life that has trained professionals ready to help you find success in this area of your life. Clearing your body of toxins will allow you to improve your overall health and well-being quickly and you’ll soon be able to build a stronger body.

Motivate yourself & Exercise Daily

What you do each day matters greatly if you want to get back in shape. Read daily affirmations, other success stories and get to the gym consistently if you want to stay on track and see results. Now isn’t a time to slack and skip your workouts or stop motivating yourself mentally. Getting in shape is a lifestyle, and if you want lasting results, you can’t view your new habits as a temporary fix. You need to exercise regularly and make sure you have the right mindset for challenging yourself. For example, adopt new workout routines so you can build muscle and mental stamina.

Find Workout Clothes you like Wearing

One way to get yourself off the couch is to find attractive workout clothes that you enjoy wearing. It will hopefully motivate you to start exercising again, and you’ll feel confident going to the gym or out for a run when you’re sporting flattering looks. Splurge a little in the beginning on nice outfits you’re excited to show off and then reward yourself again later on when you lose weight and need new clothes for the gym. This is a great way to keep yourself motivated and headed in the right direction.

Secure A Workout Buddy

One strategy many people find useful for holding themselves accountable for getting in shape is to secure a workout buddy. Ask your spouse to join you or find a friend who’s also looking to exercise more and use each other as support throughout your journey to strengthen your bodies. This way when you’re feeling tired and unmotivated, you can count on this other person to talk you into going for a walk or hitting the gym together. It’s easier to lean on each other than it is to always depend on you to get yourself feeling inspired to workout.

Use Portion Control

Although getting back in shape involves exercise, you can’t forget to take into account your diet and what you’re eating to help you reach your goals. An excellent tool for maintaining or losing weight is portion control. Use measuring cups or a food journal if it helps you not cheat. Not only pay attention to what you’re eating, but also to how much food you’re consuming at one sitting. Stuffing yourself at each meal isn’t going to help you get back in shape, even though you may be going to the gym each day.

Take Pictures of yourself

Motivate yourself by taking pictures of how you currently look and posting the images where you can see them each day. As you start to lose weight and get in better shape, continue to take pictures of what you look like and hang them up so you can see for yourself how far you’ve come. Doing so will keep you mentally motivated to continue heading in the right direction and make you feel excited about getting in better shape. It is a great way to be brutally honest with how you look and inspire yourself to do more if you’re slacking.

Be Patient

You need to remain patient in this transformation and not get too caught up with any setbacks you experience. Getting back in shape isn’t going to be an easy or quick road. You’ll face obstacles, and there will be some days you’ll feel like you want to quit. While there may be hurdles to overcome, don’t let them stop you from reaching your goals. Keep your eye on the prize of how great you’re going to look and never stop believing in yourself.


Wanting to be healthier and get back in shape is a great attitude to have. Use these tips to help you outline your goals and put you on the right track to finding success. Remember it’s a journey and to keep going even though you may feel like you’re fighting an uphill battle. Celebrate your accomplishments and stay hopeful you’ll figure out a way to overcome the challenges.

Signs That You Need to See a Psychologist

Mental health is one aspect of our health that many people take for granted. There is a lot of stigma surrounding the issue of mental illness and that is why even people who know they need professional help would rather not admit they have a problem for fear of being mocked and ridiculed. This is only to the detriment of the individual as things could escalate and get out of hand.

If you started feeling a persistent pain in your back that is making it challenging or impossible for you carry out your day-to-day tasks, would you ignore it? My guess is you wouldn’t. The same should be the case with your mental health. Just because you are not actually feeling any pain and the signs do not manifest physically does not mean that your mental health issues are something you can ignore. Below are signs that you need to see a psychologist.

   1. You cannot stop thinking about a traumatic experience you went through

This could be something that happened 6 months ago or 15 years ago. If a significant amount of time has passed since you went through the traumatic experience yet you cannot stop thinking about it and it is affecting your quality of life because every time you are on a bus, your heart starts racing or the event replays in your head, then you definitely need professional help.

   2. You are unable to control your emotions

It is common to feel angry, disappointed, sad, excited, anxious… the whole range of the emotional spectrum. But if your emotions are overwhelming and they greatly affect your productivity, this may be a sign of a bigger problem and it might be a good idea to seek professional help.

   3. Unexplained illnesses

If you have recurrent stomach upsets and headaches and are constantly catching infections yet this cannot be pointed to any disease, you may be dealing with a mental problem. Our bodies usually tell us when something is not right and the physical manifestations may be your body’s way of letting you know that there is a problem and you need to see a psychologist Toowoomba.

   4. Loneliness and isolation

If you find yourself withdrawing from your friends and family and even avoiding activities that you used to enjoy, you probably need to see a psychologist. You may be withdrawing because you feel like you have an issue that no one will understand or that you do not want to share because you are afraid of being judged. Therapy will be of great help if you are in such a situation.

   5. Insomnia or sleeping too much

One of the symptoms of depression is disruption in sleeping patterns. If you are sleeping too much or are having trouble sleeping, this may be indicative of a bigger problem and you therefore need to see a psychologist.

   6. You need someone to talk to

You do not have to be mentally sick to see a psychologist. You can see one even if you just need someone to talk to.

5 Ways to Make Blogging Work for Your Health

When we talk about getting healthy and adopting a healthier lifestyle, we rarely think of sitting down in front of a computer to write a blog. Instead, most of our energy seems to be focused on getting up and moving. While that is a good thing, you can make blogging work for your health.

Maybe you already have a blog, or maybe you are just thinking of starting a health blog. If you don’t have one already, you will need to find an appropriate and relevant domain name, set up web hosting, and select a theme or design for your site. Once you have these things in place, you can get started blogging.

If you want to make blogging work for your health, what kind of things are you going to blog about? Here are 5 ideas for you.

Keep Track of What You’re Doing

A blog is a great place to log your workouts. There are even templates that let you do that. This might not be your most popular posts, but it helps you have a place, an online journal if you will, to record the things that you are doing.

Often the danger of gym workouts is that we tend to fall into a rut and do the same things over and over again. A record on your blog of what you are doing can help you not only see that pattern but break out of it. This is often why we don’t see progress toward our fitness goals.

This can also help you if you hire a coach or a trainer. They can look at what you have been doing, and the direction you want to go, and then give you the guidance you need to get there. For instance, if you have a 10K fun run coming up, your focus will be much different than if you are focusing on getting in better shape for rock climbing. Cardio might be a more important focus for the run, while upper body strength and grip may be more important for rock climbing.

Using your past workouts, your current physical fitness, and your goals either you or a trainer can set up a workout program that will get you where you need to go.

Log Your Diet

While working out is important, fitness is about 80% what you eat and 20% what you do. This means that keeping track of your diet is even more important than tracking your exercise. There are several debates about what constitutes the best diet, and there is no one-diet-for-all answer.

Some people need to limit calorie intake, especially if they are more sedentary at work. Others need to limit fat, or eat a high protein, low carb diet. Often medical conditions interfere with that as well. If you are anemic, you will need to take in more iron. If you are pre-diabetic, you will have to watch your sugar intake.

Either way, blogging both your food and your fitness logs gives you a way to look back on what you are doing, where you have had failures and where you are making progress. This information can be useful to your doctor as well when you are seeking advice for weight loss and fitness.

This record can also be an inspiration to others, readers following your journey. Sharing your plans, struggles, and victories can not only help you stay on track, but can lead others towards better health.

Find a Community

Besides your diet and exercise, your blog content should include your story: where have you come from and where are you going? What are your goals and what inspires you? Who do you look up to in your fitness community?

All of this will help you connect with others who are also seeking a healthier lifestyle. They may have tips and tricks to offer you while the opposite may be true as well. Establishing a community also opens you up to doing group activities and exercise that will not only allow you to mix up your routine, but to challenge yourself, learn, and progress as well.

Just like it takes a village to raise a child, it takes a community to really get fit. The stronger your community, the more likely you are to succeed.

Stay Accountable

A community has an added benefit, one we briefly mentioned above but that bears emphasizing. A community can hold you accountable through your blog. Some of your readers may be local, and friends and family, but some may be from far away as well. This can have advantages. You will have those you can reach out to day or night.

If you skip going to the gym, if you do not post your diet for a day, and if you are just silent about what you are doing, having a group of readers that will call you on it and even express concern goes a long way. While they may not be actually at your gym, they are a virtual part of your workout team.

Accountability is the number one reason people fail at both fitness and diet. It is easy to make excuses to yourself, it is harder to make them to a group of people. Use your blog to stay accountable to the community you have built.

See Your Progress

It is also easy to lose sight of where you have come from. If you start out overweight and barely able to do a pushup and now you are down twenty pounds and doing thirty pushups a day, you have made significant progress. When you are sore or tired, it is easy to still see how far you have to go rather than how far you have come.

A health blog lets you see that progress in a physical and tangible way. When you are discouraged it is easy to look back, reach out to your community, and get back on track with what you should be doing with both your food and your exercise.

We don’t often think of blogging when it comes to getting fit, but you can make blogging work for your health by following these few simple steps.

Should You Pay Attention to Health Trends?

There are fashions in health in the same way as there are on the catwalks. One day a miraculous new product catches on, and a myriad of copycat potions and supplements follow suit, all claiming to offer the solution to the ailment of the moment. Medical research discovers new evidence and confirms and debunks all sorts of beliefs about the effectiveness of treatments on a continual basis, so there is a constantly shifting landscape of new trends in treatments. Are health fashions based on science or are they the product of good marketing, and how can you tell the difference?

Conventional versus alternative

Healthcare and wellbeing are markets worth billions of dollars, and despite the advances in medical science made over the last hundred years, there are still ailments which don’t have cures, and chronic conditions that, although not life-threatening, can cause tremendous, intractable suffering. There’s no wonder that a vast industry has grown up supplying remedies for these conditions. Those who live with them often find that although conventional medicine may help, it can’t relieve them of all their symptoms, and thus they are driven to look for any alternative as means to alleviate their pain. The basis for many alternative therapies are found in the wisdom and experience of thousands of years of herbalist treatments, and therefore there may well be true in the claims. However, without the scientific study of every medication, doctors and therapists cannot assure patients that these treatments are effective. On the other hand, there are well-known cases of drugs that had been passed as safe after undergoing testing, which turned out to have unforeseen side effects.

Avoid or embrace?

It’s so tempting to try the latest herbal aid for relieving osteoarthritis if your hands hurt so badly you can barely use them. If you have eczema, the promise of cream that will clear up your skin sounds irresistible, but can you trust the marketing hype? The safest way to answer this question is to pay a visit to your health specialist first. A good dermatologist like Stefani T. Kappel MD will know about the latest treatments, the evidence to support them and how they may react to any other medications you are taking. If there are good reasons to avoid the treatment, they can tell you. However, if they have no cause for concern, then you can see for yourself and give it a try. Most physicians are open to alternative possibilities if they have reason to believe in the efficacy of the treatment and may well be interested in observing your progress with an over the counter remedy.

If you get the green light (or don’t get a red light!) from your doctor, it’s then your choice as to what you want to try. Make sure you try one thing at a time, so you know what is affecting your symptoms and be sure to follow the instructions to ensure you are administering the treatment safely and at the optimum level. It’s not wise to follow health trends blindly, but if you do a little fact finding first, you could find something that helps to ease your aches and pains.

Common Myths about Tummy Tucking That You Should Never Heed

To put it in simple terms, a tummy tuck is a surgery performed to make the abdominal skin tight by removing the excess fat and tissue. Despite this method of cosmetic surgery having been around for a long time, there are unfortunately quite a number of misconceptions about the procedure and its outcomes. These misconceptions prevent people from taking rational decisions and often they experience unexpected results or a gap in their expectations. Some common tummy tuck myths debunked:

Undergoing Tummy Tuck Will Result in Horrendous Scars

The genetic predisposition of people is responsible for the extent of scar formation. When the procedure is conducted by an experienced surgeon, the healing is quick and without complications, and the scars may even escape notice. The accuracy and precision with which the tummy tuck is carried out plays a very important role regarding the outcome – an abdomen that is completely proportionate to the body. Asking family and friends to recommend a surgeon can help, however, discussing your case extensively with the surgeon before committing to the surgery is best for managing expectations.

The Procedure Is Very Painful

It is quite natural to be apprehensive about pain when considering an abdominoplasty, another name for a tummy tuck, especially if you have never undergone cosmetic surgery. You can dispel your anxiety because the surgery will always be done after administering anesthesia. While a certain degree of discomfort will invariably follow the surgery, following your surgeon’s instructions will reduce the discomfort. By taking it easy for the first few days and taking the pain medication as prescribed, you can successfully recover with the least amount of discomfort.

You Can Lose Weight with a Tummy Tuck

The tummy tuck procedure is not meant for people who want to lose weight. The elimination of fat has only a minimal and barely-noticeable effect on your body weight. If you are obese, you need to make lifestyle changes that will help you to lose weight effectively along with proper diet and regular exercise. Undergoing a tummy tuck is not a license to overeat or consume junk food.

Pregnancy Is Not Possible After Undergoing a Tummy Tuck

Getting a tummy tuck and getting pregnant are not interrelated; it is quite possible to bear a child after a tummy tuck though some doctors suggest that you should ideally have the procedure done if you don’t have plans for getting pregnant anymore. This is simply because a pregnancy can undo the good that you have achieved with the tummy tuck. However, if you do get pregnant after the tummy tuck, there is nothing to get worried about; another procedure can make your figure trim again.


When a tummy tuck procedure is done by an experienced surgeon, the outcome can be very good. Your figure will be proportionate and there will be minimal post-operative complications and scarring. However, like any other surgical procedure, a tummy tuck too has its risks so you should only undergo one if you are convinced of its suitability after consulting with a skilled and experienced surgeon.

How to Choose the Right Beauty Products

We’re very fortunate to have a lot of choices when it comes to beauty and skincare products these days. The beauty aisles are lined with rows upon rows of every kind of gel, cream and lotion imaginable, designed to treat and correct every possible kind of skin problem. Having so many choices can get a bit overwhelming at times. How do you know which beauty products you should choose for your own skincare needs? Here are a few helpful tips.

Choose Natural, Plant-Based Formulas

Organic & natural beauty products, including those you can purchase at, are quickly gaining in popularity because of their safe, clean and gentle formulations. Some of the chemicals commonly used in a lot of beauty products can actually be quite harsh and could cause damage to your skin.

Organic skin care brands such as Well Within Beauty focus on using only the finest natural and organic ingredients in their products. Consider switching to organic beauty products to make sure your skin stays safe and protected, and free from harmful chemicals.

Choose Products that Specifically Target Your Skin Concerns

Everyone’s skin is different. Some might even say that our skin is as individual and unique as our fingerprints. Besides having your own individual skin type, you probably also have a unique set of skin concerns. You may struggle with acne while the other members in your family don’t, or you may be prone to redness and sensitivity while your best friend is starting to get wrinkles.

Whatever your skin concerns may be, be sure to choose beauty products that will specifically target those concerns, while still being appropriate for your skin type. Don’t just copy someone else’s skincare routine or buy products because your favorite celebrity endorses them—pay attention to what your own skin needs and build a regimen centered on those.

Don’t Add Any Unnecessary Products

In relation to the step above, don’t pile unnecessary products onto your skin. Your skin is actually quite resilient on its own, and is surprisingly good at healing and repairing itself. The idea of skincare is to help it along instead of hindering its natural renewing abilities. You don’t want to smother your skin under layers and layers of unnecessary skincare.

Advertisers are extremely good at enticing you to purchase more beauty products, tricking you into thinking that you absolutely do need multiple moisturizers and serums. Don’t fall for their marketing ploys. Again, pay attention and listen to your skin—you’ll know if you should add another treatment or if you should stick to a more bare bones skincare routine, especially if you have overly sensitive and reactive skin.

Choose Multitasking Products

These days, everyone is so busy and most people simply don’t have time for elaborate, multi-step skincare routines. Choose multitasking products that can target several skin concerns at once, or that serve several functions. For example, choose a tinted moisturizer with SPF instead of using three separate products to moisturize, provide sun protection, and conceal blemishes. Or you could buy a cleanser that also doubles as a makeup remover.

These simple beauty choices are all very easy and practical to make. Focus on making smarter, healthier beauty choices, and you’ll soon notice the difference in your skin.

Reasons For Back Pain

As far as debilitating pain goes, back pain is amongst the worst. Suffering from severe back pain sometimes means you will struggle to move properly, if at all, and every movement you do try to make can be agony. Some back pain leads to having to take time off work; this can have longer lasting effects depending on the severity of the situation, and potentially involves losing money if you are self-employed. Some back pain can make it hard or impossible to play with your children or grandchildren or enjoy the simple pleasures in life. There are many different reasons for back pain, and in order to find the right cure for you, it’s important to know why you are suffering.


Our lifestyles can have a serious impact on our health, and our backs often bear the brunt of our way of working, sleeping, and living in general. Take working at a desk for eight or more hours a day, for example. If you don’t sit up straight and you slouch most of the time, then your back will start to curve. When you stand up straight, this can cause pain. A similar thing happens when you wear high heels regularly; there is a lot of strain put on your back which is kept in an unnatural position. These day to day occurrences can collectively have a negative impact in the long-term, so it is sometimes worth asking yourself if wearing heels is necessary. Ensuring you get a good night’s sleep, and sleep in a comfortable position, is also important.

Being overweight takes a terrible toll on your joints, muscles, and bones, due to the day to day activities that can lead to stress and strain. Losing weight will ease the pressure on your joints and bones, making them a lot less painful and resulting in fewer injuries. If your back pain doesn’t get any better after losing weight, or if it is causing you major distress it is best to get advice from an expert such

Stress has a lot to answer for; it leads to muscle tension in the back, the neck, and the shoulders. A good massage can often help to reduce this problem, but that won’t address the underlying issues that are causing the stress in the first place. If it is a long-term problem, then speaking to a therapist, or even a friend or family member can certainly ease the tension and make back pain a thing of the past (assuming it is caused by stress).

Further Spinal Problems

If the pain you are experiencing directly relates to a problem with your spine, it could one of a few conditions that cause this kind of pain and mobility issues. A herniated or slipped disc can cause serious pain in your back, for example. This occurs when the soft tissues between the discs in your spine have moved out of place and are usually caused by simple wear and tear rather than an accident of some kind. The pain comes because these discs press against your nerves in your hip or lower back.

Being diagnosed with bulging discs is another reason you experience back pain. When your discs are bulging, it means that the soft tissue hasn’t yet slipped out, rather that it may do at any time. You may not feel pain at all times with this condition, but rather you’ll only feel it when the ‘bulge’ nudges against a nerve. Pinched nerves (otherwise known as cervical radiculopathy) can be another problem caused by a herniated disc. When the discs in your spine shrink, tear or wear away this is called degenerative disc disease, and it is extremely painful. You are left with bones rubbing together, making mobility a serious problem. Spinal stenosis is another issue that occurs due to age and is more prevalent in those over 60 rather than an accident or injury. If you have this, your spinal canal has narrowed over time which puts added pressure on your legs and shoulders which are likely to feel numb. If you have an undiagnosed back problem then seeing a GP is the best option for you; they will be able to determine whether any of the above conditions are what is causing you trouble and they will be able to recommend a course of treatment which will usually involve surgery.

Accidents and Injuries

Accidents and injuries including car accidents, strains, falls, sprains, and fractures can all cause intense back pain. These can be extremely serious, and it is best to seek immediate medical attention in order to keep the back as safe as possible. Fractures of the spine or vertebrae can be caused if you land awkwardly in a sporting event, or if you are hit in the back by a heavy object, for example. It may also occur if you suffer from osteoporosis as this condition weakens the bones.  Strains and sprains may happen when the ligaments, muscles, or tendons are damaged. This can cause rather dilapidating back pain and is often the result of trying to lift something that is too heavy using the wrong lifting process. Lifting something heavy and twisting at the same time means that an injury like this is extremely likely to happen. For those who play a lot of sports or perhaps use weights at the gym, the warm-up is a massively important part of the entire routine. Skipping this can cause big problems, and that includes suffering from back spasms. Spasms happen when the muscles and tendons are torn.

Other Reasons

There are other medical conditions that can cause problems with your back and result in back pain. It will depend on what is the cause as to how you are able to treat it, which is why it is important to have an understanding of what might be causing it as early as possible. Arthritis is one such problem, and it can spread from the back to the hips, knees, and ankles, as well as the hands. Pregnancy can have a serious impact on the health of your back as well.

Ten Top Tips for Better Vision and Eye Health

Our eyesight is one of our most precious possessions, however, many of us take our eyes for granted. Your eyes are essential for sight and awareness, and without them, you would quickly become unable to do many of the things that you take for granted in your daily life. As humans, our eyesight naturally deteriorates as we age, but there are certain things that you can do to keep your vision sharp and your eyes in healthy condition. Read on for our top tips for optimal eye health.

Tip #1. Get Regular Check-ups:

Just like your overall health or dental health, it’s important to have your eye health and vision levels regularly checked. You should aim to visit your optometrist at least once every couple of years to undergo a vision test and determine whether you need any sight aids such as contact lenses or glasses. Even if you already wear glasses or contact lenses, it’s important to keep up with your regular optical appointments as your prescription may change over time and new lenses will be needed.

Tip #2. Use Any Sight Aids as Prescribed:

If your visit to the optometrist has resulted in you being given glasses or contact lenses to wear, it is important that you do so in accordance with the medical instructions that you’ve been given. The type of glasses or contact lenses you have, along with what you’ll need to use them for, will depend on your type of vision and any issues with your sight, such as long or short-sightedness. Common activities that you will likely be required to wear glasses or contact lenses for include driving, reading, using electronic screen devices, or watching TV. Consult your optometrist if you are uncertain of when you should and shouldn’t be wearing your glasses or contacts.

Tip #3. Eat a Healthy Diet:

The foods that you put into your body do not affect your overall health, energy, and weight – they can also impact your vision and optical health. Eating healthy, balanced meals as often as possible will give your body the nutrients that it needs to keep your eyes healthy and your vision sharp. Ideally, you should aim to include fish in your meals at least twice per week. Fish is a rich source of omega-3 fatty acids, which have been proven to reduce the risk of dry-eye syndrome and improve overall optical health. If you’re in favor of eating fish, you can try fish oil supplements as an effective alternative.

Tip #4. Keep Your Eyes Protected:

There are several activities that can put your eyes at risk, whether you’re working with heavy machinery or taking a morning swim in the local pool. When swimming, it’s important to always wear goggles to protect your eyes from the chlorine in the water, which can cause discomfort and irritation. If you’re working with heavy machinery, doing carpentry or welding, it’s vital to always wear the right protective eyewear for the job. A strong, durable pair of goggles for this kind of work is essential to protect your eyes from debris, which can cause painful corneal abrasions. Read more about scratched cornea symptoms and how to mend them.

Tip #5. Protect Your Eyes from the Sun:

During hot days, it’s not just your skin that needs to be protected from the sun’s harmful UV rays – your eyes are also at risk. Wearing sunglasses will protect your eyes from the harsh glare of the sun, along with making it easier for you to see in bright sunlight. In addition, a good pair of sunglasses will also keep your eyes shielded from the drying effects of the wind, which quickly soaks up the moisture from your eyes and can lead to several issues. If you already wear eyeglasses, you can also opt for fitover sunglasses, which can be worn directly over your frames.

Tip #6. Keep it Clean:

Keeping your face clean and fresh on a regular basis isn’t just important for your skin, but also for your eyes. If you wear eye make-up, removing it every night is vital – not only will wearing your makeup overnight clog up your pores and lead to skin issues; sleeping in eye makeup puts you at a higher risk of scratching your cornea if a small piece winds up in your eye. For removing eye makeup, use an unscented, gentle cleanser that won’t irritate your eyes. Micellar water is an excellent choice since it’s gentle on both eyes and skin.

Tip #7. Take Health Supplements:

In addition to a healthy and balanced diet, you may wish to consider taking health and dietary supplements to improve your optical health and vision. Multivitamin supplements have a wide range of uses and can improve your overall health at the same time. Vitamin A is an essential nutrient for optical health, which is especially good at improving your night vision. Along with being available in supplement form, you can also get your vitamin A from foods such as sweet potatoes, carrots, kale, beef liver, eggs, spinach, broccoli, and butter. Bilberry supplements can also be useful; these contain compounds known as anthocyanosides, which can help to protect the retina.

Tip #8. Take Regular Breaks:

Today, many of us spend our working day staring at a computer screen or reading from a page. Prolonged reading or use of a PC, laptop, tablet or smartphone can lead to eye strain, so it’s important to take regular breaks. In addition to keeping your eyesight healthy, there are several other benefits of taking a regular break – it keeps your mind refreshed and gives you the chance to go for a stroll to get rid of any muscle tightness, aches, or pains. Set an alarm for every thirty minutes as a reminder to look away and focus on something else for a while. Every couple of hours, take a longer break to get up, rest your eyes and stretch your legs.

Tip #9. Keep Your Blood Pressure Low:

If you have high blood pressure, this can be a huge risk factor for your eyes. If left unchecked, high blood pressure can cause serious damage to vessels in the eye, leading to issues with eye health and vision. You can keep on top of your own blood pressure levels with an at-home monitoring kit. The best way to keep your blood pressure at a healthy level is through a healthy, balanced diet and plenty of exercise.

Tip #10. Exercise Regularly:

Lastly, getting in more workouts at the gym isn’t just a great way to build strength and lose weight. In fact, some evidence has been found to suggest that regular physical activity can reduce intraocular pressure in patients with glaucoma. One study found that walking briskly for forty minutes four times each week enabled individuals with glaucoma to lower their intraocular pressure enough to safely stop taking medication for their condition. Although there’s no concrete proof just yet, the findings of this study and others have caused some to suggest that exercising regularly could be effective in minimizing your risk of developing glaucoma in the future.

You only get one set of eyes, and you’ll need them for all your life. Look after your eyes with regular check-ups, the right sight aids, and a healthy, balanced lifestyle and diet.

If you liked these tips, we’d love to hear from you in the comments!

How to Improve Your Posture and Stretch to Prevent Pain

Back pain can be a debilitating ailment whether you have been struggling with it for a long time or if you just recently experienced some sharp pain in your back. If it is acute pain that has happened for the first time, maybe it can be cured over time with rest and keeping tension off of it. If it is chronic, however, it may take more than time to cure, and you may need to practice good posture techniques to help ease the tension.

With that said, I have begun writing a list of posture techniques and tips to help to prevent pain, especially in the lower back since it is so common there, and I hope to help you find some ways to begin the healing process on your own. These simple tips and tricks for your posture will help prevent either acute or chronic pain where at all possible.

1. Get a nice neck pillow to support the vertebrae

If you cannot sleep at night and are looking for some type of support, a neck pillow may be the next best thing for your achy vertebrae. In fact, some pillows can offer improved sleep quality for those suffering with neck pain and experienced insomnia due to pain in the back. Once you find the right fit for you, the added support will straighten out the neck portion of the spine and allow the tension to be eased on the injured area. Try one out!

2. Try shoulder blade exercises

Some exercises, such as the squeeze, can help to prevent and get rid of future back pain. You can practice it by sitting up-right in a chair with your hands placed on your thighs. Instead of puffing out your chest or holding your shoulders up, keep them in a relaxed downward position and keep your head level and looking straight ahead. From there bring your shoulders backward in a shrug manner while squeezing your shoulder blades together as tight and gracefully as you can. Hold this position for five to six seconds and then relax the pose. After repeating for four repetitions, you can feel some of the tension begin to ease off of the back.

3. Stretch it out

If you try to get your upper-body stretched out, you will find that the stretching and tension is brought frontward to your chest and away from your back with the proper movements. Try this: face a corner standing up, and place your hands palms-up against each of the conjoining walls. Keep your elbows as high as your shoulders and then put one foot in front of the other. Bend the knee that is in front of the other and breathe outward while leaning into the corner. Keeping your head upward and your back straight will put you in the right position. After holding for thirty seconds, relax it and repeat a few more times to even out the tension.


If you implement these techniques, such as a neck pillow and the stretches suggested above for easing tension, you should be able to take some stress off of your back. Ultimately, you will want to get rid of your back pain, and these are just techniques that can help you. These are not the suggestions of a doctor; and of course you should see your primary care physician if you have questions or concerns about the pain as it can be a serious thing.

If you have tips and tricks to share on alleviating back pain and trying to take the tension off, simply leave a comment below and the discussion can be catered to what you need to help you in your situation. I am looking forward to hearing from you in regard to your thoughts and input.

Four Reasons Why You Should Use a Healthcare Recruiting Firm

All organizations face a number of challenges when it comes to hiring new employees, regardless of the sector in which they operate. The healthcare sector is no exception. In fact, the task is even more sensitive for them because of the nature of the jobs in this sector. In the past, most firms had a human resources department which was responsible for hiring new employees and handling other things like employee training. But with the advent of healthcare recruiting firms such as Proactive Healthcare Recruiters, it is no longer necessary to have a HR department, especially for small organizations. Below are four reasons why you should use a healthcare recruiting firm.

   1. Access to a wider talent pool

Using a healthcare recruiting firm gives you access to a wider talent pool and this increases your chances of getting employees who meet all your requirements. Doing the recruitment on your own greatly limits your options and you may end up settling for someone just because you could not get better. Healthcare staffing agencies strive to understand your needs as an organization and they can therefore help you find the perfect candidate for the position you are looking to fill without much hassle. The candidates go through rigorous assessments and tests to ensure they are a great fit for your organization.

   2. Reduced costs

Running a HR department is quite costly and this is why using a healthcare staffing agency makes more sense. You only pay the agency when you need their services and you will not have to spend money on expenses like salaries and benefits of HR staff and other overhead costs related to the HR department. The agency will handle the whole recruitment process from beginning to end, including things like drug screening and carrying out background checks, and all this at an affordable cost.

   3. Extensive experience and expertise

Healthcare recruiting firms are usually staffed with experts in the field and since they specialize in the healthcare industry, they are well versed with the changes in the sector and can therefore get you the best talent out there. Due to their experience and expertise, they are also likely to complete the recruitment process much faster, saving you valuable time. Things like background checks will be done very thoroughly and they will be able to catch things that you would have missed if you had attempted to do the background screenings yourself.

   4. Lower employee turnover

This is because of the fact that staffing agencies find people who are a great match for their clients in terms of shared values and beliefs. This means that both employers and employees are more satisfied in the end and this greatly reduces employee turnover. This is beneficial to healthcare organizations as less time and money is wasted on training new employees and the output is therefore much better in the long run. The employees are also likely to be more motivated if they are happy to work for you and you can be sure to end up with a healthy and peaceful work environment.