Powerful Options for Naturally Managing Depression

In a given year, about 16.2 million Americans—or 6.7% of the population—have experienced at least one major depressive episode. The majority of people who suffer from depression do not seek treatment even though treatment is available and can be effective. If you experience depression symptoms such as persistent feelings of sadness, difficulty concentrating, and lack of motivation, seek professional assistance as soon as possible.

Some natural remedies

According to many studies, there are a variety of natural remedies that can be useful for alleviating depression. Talk to a physician before using natural remedies and supplements. Bear in mind that depression is best treated by a mental care professional and delaying or avoiding standard care can lead to severe health consequences.

Here’s a list of natural options.

     1. St. John’s Wort

Scientifically referred to as Hypericum perforatum, the St. John’s Wort herb is a long-established folk remedy for worry, sadness, poor sleep, and nervousness. Many clinical trials show that the herb works for mild to moderate depression. It is, however, ineffective for major depressive disorder.

Full effects are noticed after four to six weeks. Side effects of the St. John’s Wort include a dry mouth, dizziness, fatigue, and indigestion. It also increases photosensitivity so make sure your eyes and skin are well-protected from sunlight when using the herb.

Furthermore, the herb can inhibit the effectiveness of over-the-counter and prescription medication such as anti-retroviral drugs, antidepressants, oral contraceptives, and drugs aimed at preventing organ rejection for patients waiting to receive a transplant. St. John’s is discouraged for children, pregnant women and people suffering from kidney disease, liver disease, and bipolar disorder.

     2. Cannabidiol (CBD)

CBD can be an effective remedy for depression. Even though it doesn’t cure the depression, it’s been associated with an improvement in the symptoms.

Endocannabinoids (the cannabinoids produced in our body) help to regulate many bodily functions, including appetite, sleep, pain sensation, and mood. The substances work by binding to specific receptors in brain cells, which in turn enhances the function of serotonin, itself a brain chemical that helps reduce stress and improve your mood.

Like endocannabinoids, serotonin works by binding to certain receptors that launch a chain reaction in the brain, which in turn stimulates the mechanisms for stress control and improvement of mood.

It’s been found that CBD helps improve depressive symptoms by regulating the effects of endocannabinoids and enhancing serotonin function by facilitating the activity of the serotonin receptors.

     3. Exercise

Among the most effective and affordable ways of improving your mood is exercise, which can be easily incorporated into your treatment plan. Aerobic exercises in particular result in the reduction of stress hormones and the release of mood-uplifting chemicals.

When deciding which type of exercise to do, give preference to exercise that you enjoy and can commit to, be it purchasing membership at a gym, going for salsa classes, gardening, playing a sport, or even taking a brisk walk around your neighborhood every evening or morning for at least 30 minutes.

How To Be As Happy As Possible

It isn’t truly possible to be happy one hundred percent of the time; there will always be occasions and situations that make us sad, angry or even depressed in some way. However, if we can strive to be as happy as possible for as much of the time as we can, then when those sad moments come, we will be better equipped to get over them more quickly and recover. Here are some things to consider if you want to be as happy as possible.

Sleep Well

Being tired can make us grumpy and argumentative, and it can mean we aren’t thinking straight, so we make mistakes or take things the wrong way. All of this has a detrimental effect on our happiness. Therefore, getting enough sleep is important, and can make a big difference to our lives in general. Sleep is the time when our bodies are able to heal themselves, and that includes giving our brains a rest too. If we don’t get enough sleep, we leave ourselves open to illness and issues.

The best way to get a good night’s sleep is to have a specific bedtime that we stick to come what may (although a little flexibility can be granted for special occasions, for example). By having a set bedtime, we can train our bodies to know that sleep is due, and that means more sleep overall. It may take a little while to reach this point, but as with everything, practice will get us there in the end.

Cultivate Emotional Intelligence

Emotional intelligence means being able to stay in control, handle personal relationships well, and generally be sensible and level-headed in any situation. If you have a high level of emotional intelligence, you are sure to be happier in life in general, as there will be fewer issues that you face that you cannot deal with. Luckily, even if you don’t feel as though you have much emotional intelligence right now, it can easily be cultivated. You need to work on your social skills, your motivation, your empathy, your self-regulation, and your self-awareness.

Slow Down

Slowing down in as many aspects of life as you can will make you happier. Firstly, you will be able to appreciate what is around you more, and see the beauty of nature or get to meet new people, for example. Secondly, slowing down will make you a more patient person. Impatient people tend to be unhappy for at least part of the time because nothing ever happens when they want it to. If you are more patient and understand that everything happens in its own time, you won’t become stressed out about waiting, and thus you will be happier.

Slowing down also means you can express more gratitude for your life, and that is an important trait of happy people. Being grateful for even the smallest thing will show you that life is good.

Less Sugar

Cutting out sugar as much as you can will actually make you a happier person. Sugar can make us feel sluggish and irritable when the initial ‘high’ wears off, and that is not a happy state of being. Plus sugar is bad for our health, our skin, our hair, and of course our teeth, and if you’re not feeling well, it is unlikely you will be feeling happy either.

It can be hard to stop eating sugar straight away, so it is often best to start small and reduce your intake until you can stop altogether. That way you won’t fall victim to sugar cravings and undo all the work you had put in to quit. Of course, cutting down on sugar doesn’t mean you can’t indulge on special occasions, for example. But be careful not to have too much and to go back to your healthier diet once you have finished celebrating.

Don’t Stress

Not feeling stressed is sometimes easier said than done, but it is possible. Work out what your triggers are and ensure that you either avoid them altogether or do something about them. If you don’t enjoy working with a certain person, change departments or shifts, so you don’t have to see them. If you are worried about finances, then put specific measures in place to pay off your debts, seek out a doctor with the best medical billing service, talk to an advisor, or get a second job or a better paying first job. There is always something that can be done to reduce your stress levels to a more comfortable place, and to keep your life happier.

Exercise

Exercise can certainly make you happy as long as it is something you enjoy. Search around to find something that suits you and then start the class or practice. You’ll become fitter (which will make you happier) and healthier (which also makes you happier!). Not only that, but when you exercise, you release the hormone serotonin into your body, and this actually increases your level of relaxation and happiness too. It all stems from finding the exercise routine or class or sport that works best for you. If you’re not enjoying your exercise, it is less likely that you will attend regularly, and that won’t help to get your happiness levels up, and it won’t help to keep you fit and healthy.

Shut Down Technology

It’s all too easy to become addicted to our smartphones and mobile devices, but they can actually make us depressed and unhappy. Reading about other people’s perfect lives (as they are shown on social media) can make us think less of our own. Seeing all the bad things that are happening across the world in the news can make us feel incredibly low. Interacting with ‘trolls’ is also a bad thing. Not only this, but if you are looking at your devices all the time, you are missing what is happening elsewhere, perhaps even right in front of you, and these are things that could make you very happy. When you are not using your mobile device for work or relaxation, leave it somewhere where you can’t get to it and then you will be unable to use it at all. Limit your time on it to specific times during the day, and you will get a lot more done too.

Learning to be Happy: is it Easy to Combat Your Depression?

Start setting goals. You may start by defining some very easy-to-achieve short-term targets. Creating long lists of global tasks can be, on the other hand, a very bad idea as failure to cope with any position in this list can worsen your condition even further.

Completing simple goals will increase your self-esteem and will become that small victory you need to get inspired for further accomplishments.

Make friends with your problems. Strange as this advice may seem, simply stop to think whether something that is now troubling you is as serious as you think of it. Try to remember that every problem is just a part of our experience, which may turn out to be quite useful in future. If there were no bad things in this world, we would never learn to appreciate the good ones.

Eat healthily. Unfortunately, there are no special magical diets to help you combat the state of depression. Nevertheless, healthy food can still make you feel better. Check your daily menu – maybe you should add more fruits and vegs to it – lack of vitamins can be among the causes of fatigue. Relax when you eat – try to avoid watching TV or playing games on your mobile phone, or reading news on your laptop. If you enjoy a cup of coffee or tea then treat yourself with your favorite candy.

Walk outside. Try to find some time for physical exercise or simply walking in the fresh air. There is no need to work hard in a gym, while even a slow walk can refill your energy supply. And if you own any pets, try bringing them together with you and notice how your endorphin level gets increased even faster.

Think positive. At least for a moment try to forget your worries and troubles and try to concentrate on something rather more interesting. Pay a visit to a local library or a community center, watch the new movie series, or simply play now at Stakers to dive into the world of positive emotions and captivating games.

Try Meditation. Relax and meditate, imagine yourself feeling better, at peace with the world and everybody around you. Believe in yourself and this will shortly transpire in how you feel.

Find enough time for good night’s sleep. There is no better way to replenish your energy than good healthy sleep. Make a habit of going to bed at the same time each day. Leave all your gadgets aside an hour before you go to sleep. Take a warm shower, let in some fresh air, and try not to think about the tomorrow’s problems while you fall to sleep.

Try something new. Take a couple of days to visit someplace you’ve never been to before. Relax on the beach, read a new book while lying in a hammock, go down the mountain river, play in an online casino or go to a club. New impressions will replace the bad memories.

Talk to those you love. The love of those who are dear to us can miracles happen. Don’t withdraw, allow your friends and relatives to play a part in your life. Visit your friends, go to the dates, and return a smile when somebody is smiling at you.

Don’t ignore serious symptoms. Fighting depression on your own can be successful on its early stages, however, should you feel that the problem has gone too far, i.e. you are constantly thinking how worthless your life is, then it is necessary to seek medical advice.

Tips For Living A Healthier Lifestyle

Don’t worry if you’ve fallen off track with managing your health. The good news is there are practical ways for you to improve how you’re living and get you feeling better fast. Stop worrying about the past and begin realizing all that you can do in the present moment to change your habits.

All it takes is you paying attention to what you’re doing each day and having a willingness to alter your ways. Live a healthier lifestyle by modifying your mindset and getting onboard with practicing all the habits that will benefit you going forward. Use the following tips to educate yourself on what you need to know and get yourself pointed in the right direction.

Exercise & Eat Right

Now is a good time to get active and stop sitting around on the couch so much. Work in daily exercise to your schedule, and you’ll be feeling like a new person in no time. Make it fun by joining a gym you like or taking a class with a group of friends. In addition to exercising, you’ll want to watch what you eat and make sure you’re getting your daily dose of recommended nutrients. Start cooking for yourself at home more, and you’ll save yourself some money and calories by avoiding restaurant food. It’s likely that once you begin to move more, you’ll naturally be motivated to eat better and the weight will fall right off.

Get in Tune with your Mind & Body

Half the battle to living a healthier lifestyle is getting in tune with your mind and body. You don’t know that you’re hurting or living in misery until you stop and are honest with yourself about what’s going on with your wellbeing. Know that you could be feeling down because of a hormone imbalance, but be glad to hear that there are treatment options out there for you. Visit BodyLogicMD to learn more about what it is and your choices for improving your current state. Understand the warning signs so you can pinpoint exactly what’s going on with you and work to seek help immediately.

Be Positive

Negativity is only going to weigh you down and make it harder to get through life. Stay positive and upbeat about your future and all you have to offer and watch how much happier you are in general. Practice gratitude for what you do have and focus on all that’s going right for you as you move forward. Take note of all you’re doing right for yourself and your wellbeing and know you can improve upon in the areas where you’re struggling if you keep the right mindset. Your attitude has a big impact on how well you’re going to be able to stick with your wellness plan and reach your health goals.

Slow Down

Rushing around and not paying attention to your choices is going to make it harder for you to live a healthier lifestyle. Take a step back, slow down and move forward with deliberate decisions based on what’s best for you and your wellbeing. Use your vacation time at work, start saying no to certain requests and make more time for your self-care needs. Racing around only makes you feel more stressed and will likely lead you to going down paths that aren’t best for your health. Also, spend more time in nature to help you slow down and let the sights, sounds and smells quickly put you at ease so you can think clearly and plan out your next move.

Cut Back on Smoking & Drinking 

Smoking and drinking are two habits that will quickly lead to health problems and make you feel worse overall. Instead, replace the alcohol with water and tea and the smoking with more exercise. Cutting back will give you more natural energy, and you’ll find your mood lifts as well. Living a healthier lifestyle means you’re going to have to remove bad habits from your daily routine and make a few sacrifices along the way. Don’t assume you can do what you’ve always done and expect different results. While it isn’t always easy to reduce your smoking or drinking, there are resources and help out there for allowing you to do so.

Find A Job You Love

Your job may be making you feel miserable and hurting your health. Stay optimistic and know your future is in your hands and that it can be brighter. Find a job you love, and that will put a smile on your face each day and make you excited to get out of bed in the morning. Take your time and don’t necessarily jump at the first opportunity that comes your way if you want to be happy in the long-term. Keep seeking and searching until you find a good fit that you know is the career path for you. Finding a new job is hard work, but you should know that the rewards will include you living a healthier lifestyle and being more content.

Unplug Regularly 

Pay attention to how many hours you’re spending plugged into your electronics and try to cut back if it’s consuming your life. Your brain and eyes need a rest away from the constant stimulation, and it’s likely you’ll sleep better when you limit your screen time. Pay attention to how you’re spending your leisure, evenings and weekends and try to mix up your activities and routine once in a while. You may also find you have more time for human connections and meeting new people when you’re more aware of your surroundings and don’t always have your head down working on your computer or playing on your phone.

Conclusion

These are just a few tips that are going to allow you to live a healthier lifestyle and stay on top of your wellness game. Remember that it’s a process, and change isn’t going to happen overnight for you. Focus on the positives and what modifications are bringing you the most benefits and be proud of yourself for setting and achieving your health goals.

4 Ways To Look After Your Mental Health

Although we are programmed to easily be able to look after our physical health, even if not all of us enjoy doing so, when it comes to our mental health we tend to forget about it, or even ignore it completely. Yet it is so important to keep our minds and emotions as healthy as our physical bodies are if we want to live a fulfilling, enjoyable life. So here are some useful tips on keeping your mental health in good repair.

Exercise 

Exercising has many different advantages when it comes to health in general, including aiding with weight loss, keeping our blood pressure down, and giving us more energy to carry out our day to day tasks. It can even improve our sleep pattern which is essential to productivity and health. One of the more surprising benefits of regular exercise is that it can also help keep our mental health on track. This is because it releases hormones that regulate the brain’s activities, making us feel happier and more confident and reducing our stress and anger levels.

A Balanced Diet 

A balanced diet will keep our bodies healthy and is also great for our mental health. It gives us more energy and makes us fitter, giving us more abilities when it comes to stamina, for example. Our confidence increases, and we feel generally more in line with the world and our lives. This keeps our minds balanced and in good order. Cutting out junk food is a great start when it comes to eating a balanced diet, but it needs to be a long-term sustainable solution, so fad diets are not the way to do it. Eat smaller portions and include more fruits and vegetables in your diet and you’ll have much better results.

Stop Bad Habits

If you perhaps drink to excess, smoke, or take any kind of illegal drug, then these could be having a negative impact on your mental health. Long-term drug abuse can cause serious damage to your brain resulting in irreparable mental health issues. Heavy drug use may require expert help, but some bad habits can be stopped in other ways. Smoking is not as addictive as some drugs and could be stopped by vaping as an alternative. If this sounds as though it could help you, check out Soupwire vape deals for more information.

Relax 

Taking time for yourself, no matter how little, is essential for good overall mental health. Life is so busy that it can be easy to forget to take care of yourself when you’re taking care of so many other people, either at work or at home. If you can find ways to relax more and take time out, your mental health will be better off for it. Remember, you can do anything as long as you are calm and enjoying yourself – how you decide to relax isn’t the main factor here, rather the importance of ensuring you take time to relax in the first place.

Mental Tricks to Improve Your Performance

If you’re an athlete or someone looking to hit high levels of performance in any given field, you’ll know that the mental side of your pursuit is at least as important as the physical training you perform. Marathon runners and concert pianists alike require a steely psychological disposition in order to hit the peaks of their ability through dogged training and self-determination. It’s all the more important if you are without a coach or a tutor, or a team to help you push to succeed. Here are some mental tricks that are proven to boost performance in sport and other areas of life, too.

Visualization

You may have heard of this technique, which involves directing your mental energies towards a preparatory visualization of success. Not only does this gear you towards the eventual goal in terms of putting you in the position of achieving what you have set out to achieve, it is also vital preparation whether you are visualizing the entirety of a triathlon course which you are soon to race on, or visualizing your success in a business presentation in the office.

Mentally rehearsing stressful situations that you are hoping to perform at your optimum level can drag your brain into believing a little that you are in those situations, and this is where the effectiveness of mental mapping comes into play. Whether it’s anticipating mistakes or bumps in the road, or simply giving you the self-belief to go out there and make the most of the skills you’ve been training, visualization will ensure your performance tops out thanks to the mental preparation it involves.

Goal Setting

Goal setting is understood to be the primary source of motivation for athletes and high-performing people in society. Sports scientists have, for instance, identified the need for micro and macro goals leading to an ultimate training goal. For instance, this would mean a daily goal, a weekly goal, a monthly goal and a completion goal along the lines of training for a match, race or event in which your final goal is to place high or record a certain time, score, or position.

The importance of goal setting is largely associated with motivation. When you achieve your smallest goal, for instance, setting out on a run in the evening, you can give yourself a small mental reward in the form of pride and self-actualization. It complements the adrenaline and endorphins naturally released in the brain after exercise and creates a positive habit in that you associate training and small goal reaching with satisfaction and success. Scale this up, and you will have all the self-determination you need to succeed.

Rational Thought

There are myriad ways in which performers can stray from rational thought, sometimes without even realizing it. One of the most common ways in which this error is made is with superstition, which is prevalent amongst athletes and other high performing individuals. Whether you like to hit off on your training ride after a specific breakfast or you won’t go on stage without your lucky charm, these are unhelpful mindsets to rely on, especially if you happen to be without those lucky charms.

Instead, focus on a variation of superstition that rationally determines a routine that you are familiar with and that you’re aware is your best bet for success in whatever field you are competing in. A fixed diet, a good routine, some useful equipment, or your ‘game day’ music are all important things for elite performers to have set. They are the mental cues that can help you anticipate your own success. Just don’t let these rational routine ideas spread into irrational actions, some of which may come to hinder your performances without you being aware of it.

Break Up Challenges

There are setbacks in training for your elite performance that are quite inevitable, even if you are taking extremely good care to ensure you will not be unseated from success by carelessness or injury. When you experience a setback, planning your return to peak performance should not so much be about getting to the place you were at as quickly as possible, but of logically breaking down that requirement through patient planning and the dismantling of the challenges you’re likely to face.

For instance, an injury that puts you out of training for a month can be responded to in a variety of ways, from despair to overtraining that sets you back further after you complicate your injury. You should, in this example, come to terms with your injury and plan your method of liberating yourself from it. Aqua aerobics, stretching, non-weight bearing exercise, dietary control, vitamin supplements, you can do a great deal to recover effectively from injuries or other setbacks, but it must involve a cool head that can break up the challenges involved.

Meditative Techniques

More and more athletes are finding some real value in the practice of both meditation and yoga. The first in pursuit of a relaxed mind and the second in the actualization of relaxed bodily muscles and a state of flow. Various studies recommend these practices for athletes, and there are further studies that delve still deeper into the hypnotic or trance-like state in which you can be led that may help you achieve better performance.

Take the Raikov effect, which has yielded fascinating results from scientific studies in terms of heightened performance through influencing the brain when it is in a state of childlike vulnerability.  Or else, the centering and stress-busting effects of daily meditation, which may seem at odds with the lifestyle of a hard-training athlete but in fact complements their need for equal measures of exercise and rest; mental agility and mental relaxation. If you’re looking for practices that will help with your downtime, then looking at meditative techniques could well provide a welcome boost to your performance.

It’s something of an old and worn cliché that says that high-performers have the edge in the mental department and not the physical one. Whether it’s Tour de France winners, Formula One champions, track stars or even high-performing business CEOs, these individuals have a stringent set of psychological training techniques that allow them to achieve their dreams; follow these tips to improve your own performance.

Learn the Benefits of Therapy in Form of Art That Works Wonders in Your Emotional Life

When the word therapy is mentioned, there are a number of things that register on the mind and everyone interprets it differently. How about art and therapy in the same sentence? Does it sound workable? The answer is yes!

Art has been psychologically proven to have the ability to inspire people, especially the mind, and make them see things from a totally different perspective. Art may come in many forms, whether painting a picture or writing a story or a piece of music. It is known to inspire the brain as well as encourage positive behavior in people who use it.

For troubled minds, it can be a way to creatively express themselves as a step to sobriety. Through artistic expression, many people who could not communicate their feelings or thoughts are able to communicate their fears, ideas or thoughts in a way that no verbal communication can. Not just communicating but finding out some things about themselves that they did not know. How amazing!

Amazing benefits of art therapy

  • Eliminates depression – Research has proven that art therapy fosters positive thinking and provides a creative way for the patient to look forward to daily. This especially helps depression patients who are going through rehabilitation or medication.
  • Improves self-management – Personal management is vital in this life. People who have an addiction are not able to control themselves. Art therapy helps such a person learn the skills to focus and build discipline towards a healthy life.
  • Addresses past traumas – Most people who suffer from addictions are trying to forget and block out painful memories. Art can help such a person begin to express how they are feeling about the event and take steps to move forward.
  • Improves communication skills – People who struggle with expressing themselves always feel alone and may turn to substance abuse. Art therapy encourages self-expression and helps the individual develop communication skills over time.
  • Builds self-esteem – Personal confidence is likely to develop healthy habits. Art therapy is one of the best activities that help build self-awareness and esteem that helps the individual learn how to deal with life situations in a confident way.
  • Reduces stress – Stress is the number one reason why most people abuse drugs or other substances. Daily demands of this busy life can leave you totally stressed if you don’t learn how to deal with them. Art therapy helps convert all the negative energy stored up into positive habits that promote good health and eliminate dependence on drugs and other substances.
  • Improves problem solving skills – Art therapy is the most preferred activity that seeks to develop creativity within you. Young adults who are used to having decisions made for them can really use this technique to better themselves.
  • Provides a positive distraction – Art therapy is both a distraction and a focus. It’s a distraction from the bad things that have kept your mind occupied and a focus on the positive life outlook.

Who can benefit from this art therapy?

Art is something that millions of people appreciate but beyond the appreciation, it can be a wonderful outlet that supports mental health.  Today, in the world of psychology, art therapy is gaining popularity as an alternative treatment. Everyone can benefit from art therapy, from the young to the old.

How to keep toxic influences away from your body

It is said that you should treat your body as a temple. Instead of taking it for granted, you need to do everything in your power to pamper, pleasure, and protect it. One of the best ways for you to do this is by identifying any toxic influences that you could be vulnerable to. Then, you need to think up ways to keep your body safe. If you are unsure where to start, you should pay close attention to the following six tips. They will help you on your way towards a better life and a brighter future.

Give up bad habits

First things first, you need to give up any bad habits. This is your best chance of protecting your body and mind from long-term damage. Although this step will require a lot of hard work and determination, when it comes to the bigger picture, you will be glad you put the effort in. That is why you should get to work writing a list of any areas of your life that are out of control. Perhaps you find it a struggle to stick to a healthy diet. Or, maybe you compulsively check your social media. Whatever the case, the most important thing is that you identify the issue and start to make a change. Depending on the issue that you are facing, it might not be possible for you to do this alone. For instance, if you struggle with alcohol dependency, you should research Colorado alcohol rehab centers. Placing your trust in a team of experts will help you to keep toxic influences away from your body.

Avoid pollution

The next step is to avoid pollution at all costs. While it is vital that you spend plenty of time in the open air, it is even more important that the air that you are breathing in is clean. In order to achieve this, you will need to schedule in regular trips to the countryside or the ocean. This is a great opportunity for you to fill up your lungs with refreshing and restorative air. You can also avoid air pollution by reevaluating the way in which you are driving your car. Instead of opening your windows as you sit in traffic or turning on your air conditioning system, you need to think about what this will do to the air in your vehicle. Ideally, you should only open the windows when you are moving quickly through an open area.

Limit your use of technology

Another great tip for reducing your exposure to toxic influences is limiting your use of technology. In this digital age, it is understandable that you will spend a lot of you time plugged into your digital devices. However, it is vital that you don’t put too much strain on your eyes or your ears. That is why you should endeavor to look away from your screens as often as possible. You should also set yourself the rule of only using one piece of a tech at a time. In addition to this, you should avoid using inner ear headphones and turning up your media too loud. Then, during the limited times when you are on your devices, you should steer clear of sites that bring you down. Don’t obsess over the appearance of social media influencers or waste your time reading online gossip sites. Stick to websites that build up your confidence, inform you of world news, and connect you with the people you love.

Stay away from bad influences

Although it is important that you connect with the people you love, you should only do this if they truly want the best for you. In order to enjoy a long and happy life, it is vital that you stay away from bad influences. You need to rid your life of toxic people who try to lead you down the wrong path. Even if they aren’t doing it intentionally, hanging around smokers could result in secondhand smoke inhalation. Or, spending time with binge drinkers could tempt you to indulge. Of course, you don’t want to judge the people in your life, but you do want to be honest about your expectations. You need to make it clear that while they are free to make their own decisions, you would prefer them not to do certain things around you. If they are on board with this agreement, this is a sign that they have your best interests at heart. However, if they push back against your decision to make a change, it might be time to cut them out.

Clean up your living space

You can also make a positive change by cleaning up your living space. This is a fantastic way for you to create an environment that you truly enjoy spending time in. Carrying out a regular deep clean will also help to protect you against harmful germs and bacteria. That is why you should schedule in a cleaning session for the end of every month. Alternatively, if you don’t have the time to do it yourself, you could call in a professional. You could also invest in high-quality storage solution, as this will help to make the process easier. Instead of allowing your living space to get messy in the first place, you will be able to take complete control of your environment. Reorganizing your possessions will also give you the chance to identify any toxic influences that you need to get rid of.

Purify your air

During the process of cleaning your home, you should also take on the task of purifying your air. This is another brilliant opportunity for you to keep toxic influences away from your body. The air that you are breathing in has a huge impact on your health and happiness. In order to ensure it is as pure as possible, you will need to open up your windows and doors on a regular basis. Or, if you live in a highly polluted city environment, you will need to invest in an air purifier. You should also purchase plenty of plants, as they will help to clean up the air that you are breathing in.

How to Improve Brain Health

Your brain is one of the most powerful things on the planet, which means it much be taken care of as much as any other part of your body. Doing this can be hard when there are so many different factors which can affect its overall health, such as stressful times at work and mental health problems. Problems like this can lead to slips in your memory, focus, and your mood, which can have further impacts on your life. Nevertheless, you can take many steps in your daily life to keep it healthy, which are easy to incorporate into your usual daily routine.

Stay hydrated

Drinking enough water is key to maintaining a healthy body, but it is also important to keep your brain healthy. This is because your cells don’t work effectively when you are dehydrated, which can lead to a decrease in memory retention and focus. Experts recommend drinking 8 glasses of water each day to keep your brain functioning normally. If you struggle to drink the recommended amount, don’t forget you can add flavorings to it to make it easier. Perhaps invest in a bottle that has pointers on how much water is left to drink in the day.

Exercise regularly

This may seem like an obvious point, as you may already be exercising to keep the rest of your body in good shape. Yet, doing a set amount each day with time to rest means it will be easier to think on your feet. This is why many people exercise before work, so they can set themselves up for the long day ahead. As with keeping your entire body healthy, exercise often goes hand in hand with healthy eating, where you can fill your diet with vitamins such as B12 and Omega-3 to promote general health and decrease chances of Depression.

Stimulate your brain

Exercise is one of the best ways to stimulate your brain, but you can keep it sharp and focused on doing brain teasers and games. Puzzles are a great way to give it a boost, but you can encourage critical and logical thinking by getting your whole body involved. Innovations such as the Escape Room Columbus put you under pressure to crack clues, which means your brain is forced to use itself to its full potential so that you can escape. If you are strapped for time, small brain teasers can be played from the comfort of your handheld device.

Sleep more

Sleep is important after a long day of work as your body recuperates for the coming days. However, it is most important for your brain. If you have spent all day inside, but your brain has been busy working and being under stress, you will still need a good night’s sleep to promote good mental health. While you sleep, your brain sorts through images and ideas from the day to clear space for the next day, and it also repairs any damage that may have been done. If you can sleep between 7-9 hours a night, you will see an improvement in awareness, memory, and irritability.