Ways to keep on top of your health this summer

With the warm, sunny months on the way, there’s never been a better time to review where you’re at in terms of your current health and level of fitness. The nicer weather can provide the ideal opportunity to get out in the open air and top up your exercise routine and to do some sports. If you’re looking to improve your all-around well-being, both mentally and physically, then you should also be looking at your diet and booking yourself in for some medical checks. Below are some handy ways to keep on top of your health this summer.

Get active

With the blue skies and sunshine, what more do you need to pull you out of bed in the morning and get you outside to do some exercise? With the longer days, you could go for a run or fast walk before breakfast, or in the evening when the sun is going down. Pick some interesting routes to keep your motivation levels up, taking in some stunning landscapes. If you live near the coast, you may want to run along the shoreline, mixing in some sand-running to make it all the more challenging!

Downloading some of your favorite tracks onto your smartphone or mobile music device can be a great way to keep you entertained on your run too. Make sure you charge up your batteries and take your earphones with you, but ensure you can listen out for any potential hazards like busy roads!

As well as running, the summer also opens-up lots of other sporting opportunities. Why not book a tennis court to play with your friends or family? Or head to the open-air swimming pool to do some lengths? You could even head to the coast to catch some beach volleyball action. If you’re feeling a bit more adventurous, then why not take to the water to do some wind or kitesurfing?

All these types of activities can help you get healthier, while also enjoying the summer sunshine. Have a look at what’s on offer near you and maybe book yourself some lessons or a summer school to make sure you get the best teaching for your new pursuit.

Review your diet

Summer is a time to enjoy some great meals out in the open air, with your friends and family. But, if you’ve been tipping the scales in the wrong direction recently, maybe it’s time for you to take your diet more seriously – before you start to cause yourself some nasty health problems.

You could start by making a list of all your food and drink consumption over a week, including calorie intake. You can even feed this all into an app that does the calculations for you. Then have a look at what recommended intake levels are for a person of your characteristics. If what you’re eating and drinking is too high or too low, then you need to think about taking some advice on what you should do to balance things out.

It can be tough when you’re working to work out meals, to plan ahead with your food, but this is the key to maintaining a healthy diet. You need to be avoiding all those donuts and fast foods you may be tempted to throw down your neck because they’re easy and go for some more nutritious options instead. Try to sit down at the beginning of each week and come up with a schedule of meals for the days ahead. They don’t have to be restaurant quality, but they should be healthy. If you’re stuck for ideas, then head online and get some inspiration from food websites, blogs, and vlogs. You never know, you may even start to enjoy cooking at home!

Book a health check

Yes, you can make changes in your life to improve your health and wellbeing, but if you’re serious about getting everything in line, then book a health check with your doctor. They can measure your blood pressure, weigh you accurately and provide some expert advice on what kind of things you need to be doing, to set you on a realistic and sustainable path to a healthier future.

If you’ve had any niggling conditions for a while, or you’ve just not been feeling your best, then now is the time to raise them with your doctor. They may be able to find you the right treatment and put your mind at rest. Take the time to learn about Menieres disease, for example, if you’ve received this diagnosis to help achieve peace of mind.

You may also want to consider drug-free solutions for any ailments, which are widely available on the market. However, ensure you do your research on these so they don’t interact with any prescribed medications or allergies you may have.

Don’t feel alone

Of course, your health and fitness goals will be personal to you and what you want to achieve, but you shouldn’t feel like you’re all alone when it comes to addressing your wellbeing. If you have a family around you, you should be trying to get them involved too!  Not to only boost their health, but also to motivate the household.

When it comes to your diet and the changes you are making with your meals, then you don’t want to find yourself having to prepare different foods for your family. The whole family should share what you’re eating. So, plan the healthier meal options together, prepare them together and enjoy them together.

Your family can also get involved in your new-found sporting activities this summer. Why not take your partner or one of your teenage children along for a run with you sometimes? Or you could all head out for a family walk at the weekend or take your bikes for a long ride. This can all turn what is a daunting prospect into a sociable activity that you all look forward to taking part in.

With the increased fitness, if you’re family aren’t interested, then you could always turn to your co-workers to see if they want to join you! Why not set up a weekly sports club and go for a meal after? It could be a great incentive to get people involved. You could even plan a longer, adventure activity break for your office once a year to get you fit, and bond as a team.

How to Avoid Pain and Injury for Runners

Running is a great individual effort sport. It teaches one how to set goals, adopt discipline, fix stride and cadence issues, breathe correctly, etc... Also, it is one of the most beneficial activities for cardiovascular health in general. With all of these upsides, why not run all the time. After all, the more activity the better correct? In this case, no.

With running, although it is so healthy for the heart and lungs, it can also be devastating on the joints and the muscles. The body is quickly and easily broken down from the impact of the feet to the street when running, and pain and injury tend to set in swiftly and chronically for long-time series runners.

If you want avoid pain and get rid of the possibility of injury as a runner, you will have to take precautions to make sure you do so properly. Here are some "how-to" tips to get rid of pain and injury as a serious runner.

1. Warm up and cool down with a walk

If you are going on a long run or even doing shorter fast-pace sessions that could include sprints, it is always best if you incorporate from time to cool down and decrease the heart rate. Not only will it get your heart rate in a proper zone, walking will also help to take the intense strain off of your joints temporarily so that there is lesser of a chance to over-train and injury yourself when running for a long period or sprinting for intervals.

2. Get a pair of padded insoles for your feet

If you plan to spend a lot of time in a pair of shoes hitting the pavement, you will want an insole that relieves pain caused by plantar fasciitis and other foot conditions because developing these conditions can be painful and also a major setback. Getting fitted for proper insoles and understanding how you place pressure on your body and spine through the striking of your feet can make the world of difference in long-term back pain and injury.

3. Get your cadence and form down

Looking to go out and put on 10 miles on the pavement and get up to distance or speed in a hurry? Working your way up too fast in general is a bad idea in terms of what your body can handle. However, it is also a bad idea to chase speed or distance too quickly before developing proper form and proper cadence. Work on a straight back with tucked arms and proper breathing first. Also, work on a cadence that is as close to 3 steps per second (180 steps per minute) as possible so that your form and stride are excellent prior to pushing your limits: it makes all the difference in the world.

4. Wear fitted running shoes

It is equally important to get a pair of running shoes that matches your style of running as it is to get your form down, wear the proper insoles, and warm-up properly. Getting fitted for your running shoes allows an expert to evaluate your pronation, your heel-to-toe strike (and the lift you need), the padding you need, the arch support you need, the weight of the shoe you need, etc... The proper running shoe takes you from a pain-laden injury-prone running nightmare, to the best running version of who you can be in just a matter of minutes: so pick out the right pair of shoes because it is vital to your running health!

Conclusion

These tips can give you some areas to work on in regard to avoiding injury and pain while runner. You have to take the proper precautions to make sure that running not only becomes a lifestyle-enhancing improvement for you, but also a sustainable practice.

Because the body is broken down so easily from running and also because running is such a great cardiovascular exercise, it is important to make sure you treat your body with the respect it needs to continue running for a long time.

If you have comments, suggestions, questions, or feedback, please leave below so we can discuss. Thank you!

When it’s Time to go to the Hospital When you are expecting a Baby

When you are pregnant you know when it’s time to have your baby. At least, this is what people say, but not all women experience the most common tell-tale signs of entering labor. Some women lose their mucus plug, other don’t. And the examples can continue. How do you know when it’s time to go to the hospital to give birth? The timing is very important, as some women come to hospital when they experience Braxton Hicks contractions. Knowing how to make the difference between a false alarm and the real thing is very important, so here are some signs you should head to the hospital.

Shivering

Movies don’t show pregnant women shivering, so you might not know that this is a sign of entering labor. If you start shivering really bad, you need to go to the hospital right away. Intense, full body shivering is caused by a mix of adrenaline, hormones and temperature. They don’t go away if you wrap a blanket around yourself, so don’t ignore this symptom.

Continuous Braxton Hicks contractions

As every pregnant woman knows, Braxton Hicks contractions are fake alarm. As you will learn from official Sheba website, most of the times they are light and short-lasting. But if the contractions are regular and frequent, it might be a sign of entering labor. Count the length of each contraction and how frequent they are. If they last 30 seconds and there are four minutes or less apart, it’s time to go to the hospital. Another way to tell if your contractions are Braxton Hicks or the real thing is talking. If you are able to talk during the contraction, they are fake. If not, they are real contractions, which show up before labor.

Extreme nesting

Birds are not the only creatures on earth to nest; humans and pigs also do this. During pregnancy, the two parents feel the need to prepare themselves and their home for the baby. This is normal and is called nesting. If the expecting mother feels the urge to scrub the entire house again, it might be a sign of entering labor. Few people know that extreme nesting happens in the day of entering labor.

Bowel movements

Pregnancy is filled with unpleasant moments and some of the most well-known symptoms are a weak bladder and bowel movement issues, like constipation or diarrhea.

The media is talking about pooping during childbirth, but no one talks about pooping before childbirth. Diarrhea and cramps are common signs that you are entering labor, especially if they are very frequent.

Another sign of entering labor is feeling a continuous leak, which means your water just broke. This doesn’t happen in a waterfall-like style, but it’s more like a long pee. To make sure you are not just peeing yourself, try to do a Kegel; if you can make the leak stop, it’s just pee. If not, grab the baby bag and go to the hospital.

Pregnancy is hard, painful and often the opposite of glam, but it all ends with a baby, a small creature who will become the person the woman will love more than anyone else.

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How To Improve Your Appearance Ready For Summer

You want to look good all the time, but something within you wants to strive for better as the summer rolls around. Maybe it’s because you want to feel even more care-free and maybe it’s due to the fact that there will be a multitude of people baring their flesh and making you feel insecure about your own. Remember, that you’re only in competition with yourself, so don’t compete with others as it’ll only make you feel down insufficient and that’s simply untrue and unhelpful. Try to feel confident in the skin you’re in by working to improve your health and make you feel better about your appearance. Some tweaks here and there can help boost your confidence and feeling summer ready.

Straight Pearly Whites 

It’s summer, and you’re going to be happy just to walk about in the warmth of the midday sun in nothing but a vest and shorts. Since you’re likely going to be beaming your way over town, think about getting the teeth to match the radiance that’s exuding from you and in your wide smile. For straighter teeth, consider visiting orthodontist Irmo SC and getting on your way to wanting to flash your teeth about.

Fix Uneven Skin Tone 

If you’re conscious about your skin, and more specifically, an uneven skin tone, then there are ways to manage this. Begin religiously toning your face as part of your skin routine and balance out marks and blotches by getting your hands on a foundation and concealer that really work for you. Avoid harsh chemicals that could cause a breakout, and instead favor natural products that won't strip your skin of its natural oils.

Protect Your Skin 

It’s a good idea to protect your skin from sun damage all year round, and it’s as easy as choosing a foundation that has SPF in it. The sun’s UV rays are stronger the hotter months of summer. However, there is UV in every ray of sunlight whether it be summer ones or winter ones. Be safe rather than sorry and protect your skin throughout the year. When summer has well and truly arrived, then be absolutely sure to be applying sun cream liberally and avoiding premature signs of aging and age spots.

Body Conditioning 

Body conditioning involves consistently making the right choices for your health and your body at the forefront of your mind. Conditioning your body means working on every aspect of your health and fitness to achieve a desirable and polished look. You can condition your body by keeping a healthy and vegetable-rich diet and dedicating hours to the gym. When you look good, you feel good, and body conditioning allows you to improve every aspect of your body as you’re working to make it function and appear in the peak of physical fitness and performance.

Drink Vitamin Packed Smoothies 

Make sure your digestive system is firing on all cylinders over the summer and give it what it needs. Feed your body with plenty of vitamins are nutrients in order to help your skin looking brighter and clear and remember to drink at least two liters of water a day, and even more if it’s very humid. Start your day right  and make a large fruit and vegetable smoothie for breakfast.

Tips for Planning a Successful Fitness Regime

There are several reasons why you might be seeking a fitness regime that lets nothing fall through the cracks. Perhaps you’re running a marathon for charity, you’ve set yourself ‘body goals’, or you’re simply looking to encourage more strength, energy, and vitality in your life. Fitness regimes are so successful because they make exercise and training the norm. It’s a routine that you follow daily, weekly and monthly towards an end goal. The perfect fitness regime will leave nothing to chance and will consider all aspects of life in your quest for healthy living. Below are some top tips for planning that complete fitness schedule that’ll be most efficient in getting you where you want to be.

Start With Your Goals

A fitness regime is all well and good, but parachuting it into your work-life schedule will be ineffective if you don’t have some core values and goals that are inspiring your healthy change in lifestyle. Goal visualization is what drags athletes out of bed at 4 am for pre-breakfast runs. It’s what will get you into the gym after a long and stressful day at work after which all you feel like doing is vegetating on the couch. Be mindful of what’s inspiring you so that you’re able to revisit those aims when your motivation is particularly low.

The wonderful thing about setting an overarching goal is that you’ll be able to track your progress towards it using smaller goals. If you want to complete a local triathlon within a certain timeframe, you’ll be able to plan your swims, cycles, and runs, noting your gradual improvements along the way. If you’re simply looking to shed a few pounds, jumping on the scales every week or documenting your body as it changes can be extremely motivational, and help you strive towards your goal.

It’s a Mentality Thing

Goals and objectives aside, your everyday mentality is the key to planning and executing a successful fitness regime. Goals certainly motivate and guide you, but you’ll only be able to plan a fitness regime that works for you with a mentality that is both excitedly ambitious and cautiously aware of your limitations. Ambitious in that you’re not easy on yourself. Exercise should, after all, be testing yet cautious because overtasking yourself can lead to health problems and self-criticism when you inevitably fail to fulfill your plan.

With this in mind, exercise a good deal of self-love and respect when constructing whatever unique and exciting regime you think will take you from A to B seamlessly. Don’t plot unfeasible exercises into busy sections of your life, and don’t let your regime consume you in a way that’ll have you missing out on family time, drinks with friends or even that understated yet incredibly important rest period that’s as valuable as exercise in a well-constructed regime.

Research and Ask for Help

A fitness regime is set apart from simply planning on doing more exercise because it’s a logically thought-through structure of workouts and sessions that target muscle groups and bodily systems in such a way as to maximize the efficiency of your progress. Whether you’re at home in the gym or you’re a complete novice when it comes to weight machines, having a solid grounding in the theory of exercise will prevent you from making errors that will at best limit your progress and at worst cause you a serious muscular injury that will disrupt your best-laid fitness plans.

There are two main ways to access this information: through research in books, blogs, magazines and fitness websites, and through asking a professional in your local fitness facilities. Even asking a fellow gym-goer for a tip here and there can be illuminating and can help you make friends in your regular place of worship to the iron-pumping gods. When it comes to extra assistance, you won’t go far wrong by utilizing the knowledge and tailored approach of the likes of Transform Personal Training specialists, who’ll put you through your paces in a regime custom-fitted to your abilities and aims. They’ll make the planning simpler for you so that when you’re confident, you’ll be able to go it alone.

Don’t Forget Nutrition

Alongside any fitness schedule should be an awareness of what fuel you’re putting into your body. This needn’t be such a structured plan, unless, of course, you’d like to change your nutritional lifestyle as you change your exercise habits. However, it should take into account the profound link between fitness and diet; muscle growth and protein consumption; carbohydrate loading and aerobic energy. Your regime may require a little tinkering to your shopping basket or your fostering of a whole new culinary culture. It’s really up to you, and what nutritional tips you choose to follow.

Most exercise will change the structure of your muscles, subtly tearing them in order make them bigger, or repeatedly training them to change their constitution. Protein is the magic ingredient that speeds this process along, and you should consider upping your protein intake through dietary changes as well as the ubiquitous protein shake, which gives you easy high doses of protein at the conclusion of a workout. This is not to mention a host of more nuanced tips that you’re free to research and act on depending on your fitness aims.

Keep it Interesting

Routines elicit sighs and groans because they can so quickly become humdrum and boring due to their repetitive and unvaried nature. A fitness regime should operate with the flexibility to avoid boring dead-ends that are so uninspiring as to kill the spirit of motivation inside you. Be creative and vary your day’s exercise plans. Fitness training is laborious enough as it is, so be wary of the effect of planning a regime that’ll inspire boredom after a few weeks.

It’s for this reason that personal trainers, fitness gurus, and experienced athletes will regularly run off two separate plans. One plan which generalizes a weekly set of tasks (swim, run, or gym), and another that is week-specific, and expands on those tasks with unique and ever-changing ideas. A monthly swim in a lake or the sea, for instance, makes a much-appreciated break from plowing the same old lanes at your local pool. In the same sense, running in different environments, driving out of town to discover a new exploratory route is rewarding in the sense that you’re experiencing newness as you fulfill your exercise plan’s criteria - two birds, one stone.

Accept Inevitable Disruptions

The best-laid plans can go awry through the hustle and bustle of life’s challenges, and disruptions of myriad forms should be seen as an inevitability that you can’t plan for, but you’ll nonetheless be able to work through in your own time. Sometimes you’ll miss a morning session because you’ve been out at a wedding the previous evening, or you’ll be called into an all-hands-on-deck family situation that demands your full attention. When life presents you with these setbacks, take them in your stride. You’ll be able to get back up to speed with your regime when you’ve got the time.

It isn’t to say that you should begin to give yourself soft excuses not to follow through on your regime. Your willpower should prevent you from taking time off when it’s not needed. The trick to keep your fitness progress ticking over is to have some home-based routines (and maybe some equipment) so that if you’re not able to make it out of the house, you’ll still be able to get some form of workout under your belt to keep you on the path to your goal.

Reevaluate When You Reach Your Goal

If you’ve researched a fully-fledged routine, performing it regularly and diligently for a set number of weeks, you’ll arrive at your goal at some point. It might be that you’ve trained to the point of running a sub-3 hour marathon. It could be that you’ve achieved the muscle tone of your dreams for your beach vacation. Or you’ve got yourself in a position where you’re a valuable asset to a local sports team. Whatever your goal is, once you reach it you may in some way feel that your routine has become redundant.

It may well have; it depends on the longevity of your fitness project. But after some well-deserved celebration and a firm slap on the back in pride, you’ll have time to reevaluate when you want from your fitness life and especially the question of whether you’d like to cease your regime. Do you want to plateau on the same routine, or aim for new heights with a new advanced regime? Individual circumstances will dictate the decisions you make with regards to what your future exercise schedule will look like. In any case, setting new goals, whether they are connected to exercise or not, will fill that space left by your fitness regime, that’s taken you on your journey to fulfillment.

Planning a fitness regime is perhaps the most important step to achieving lofty exercise-related goals. It is motivational and inspirational; it’ll become the backbone of your lifestyle, melding with your day-to-day life in a way that becomes little more than routine. Follow these tips for successful regime planning so that you’re well-placed to achieve any fitness goal you set yourself, whether it be modest or ambitious.

9 Steps To Becoming Happier And Healthier This Year

Happiness and health is a quest you seek continually, and they are far from being mutually exclusive. You need both happiness and healthiness to stay functioning in such a way that makes you pleased to be alive and experiencing each day as it comes. No one person can be happy all of the time, but the healthier you are then the best chance you have of being happy. Getting happy and healthy can be an enjoyable journey, and you’ll begin reaping the rewards from the very start. Health involves eating well and exercising to stay fit and supple however there’s more it than just this. Health relates to your wellbeing and how you feel mentally and emotionally, so do your best to look after every part of your body and your life.

Get The Help You Deserve 

The year has well and truly began, but you’re not at midway just yet. There’s still time to get the help you deserve if you know you need a helping hand. If you’re suffering from addiction and substance abuse, or know someone who is, then do all that is in your power to get some professional help and consider getting along to a rehabilitation center. This is the year you tell yourself that enough is enough and reach out for some help where it’s needed. There is no shame in admitting your relationship with drugs, and in fact, asking for help to detox is admirable and commendable. Financial strain shouldn’t stop you from receiving treatment to get better, so if you’re in need of the funds, considering finding out more about UMR insurance and substance abuse.

Let Go Of Toxic Relationships 

This is far from being an easy step to becoming happy and healthier. However, it is necessary. You cannot afford to waste your happiness on maintaining unhealthy and toxic relationships with those you don’t encourage and support you. You need to surround yourself with people who love you for who you are and don’t expect more from you. Toxic people are ones who drain your happiness, your energy, and your spirit. Let go of those who have nothing positive or reassuring to say to you but do it with kindness.

Enjoy Sports 

In order to get happier and healthier, you’re going to need to work on your physical fitness and improve how your body functions. The best way to get active is to enjoy getting active and involved with sports. Team sports are particularly effective for keeping you interested as you’re relied upon when you make up a sports team, and you find supportive teammates who are competitive and spur you on to become a better sportsman. Think about joining some sports clubs and societies and getting a feel for them. Improve your fitness levels alongside making friends and keeping mentally alert.

Save Money 

Money worries can kill your good mood in seconds. Money stresses are a reliable way of deflating your mood, so do your best to improve your situation. If you’re spending money unnecessarily and wasting your money on treating yourself constantly, then it might be time to rein in your spending habits and starting a savings account to take care of the future. Think about saving a small percentage of your wages and keeping them safely away for a rainy day. Doing this can help you feel less anxious about the future, and you might have money to reward yourself with a much-needed breakaway, for example.

Eat Well 

This is pretty straightforward but is something that is incredibly beneficial. Eating well involves making the right decisions and avoiding eating junk food. If you want to feel happy and healthy, then you’re going to have to get involved and down to the grocery store in search of fresh fruit and vegetables. Start a healthy eating plan and fill your plate with healthy fats, complex carbohydrates and good whole sources of protein. Think about cutting your red meat intake and instead tucking into white meat and fish instead. Heed advice and steer clear of sugary and carbonated drinks.

Get Organized 

Get organized this year. There’s so much time to declutter your home and your workspace. Remove items that are no longer of use to you and clear and clean surfaces. Stay happy and healthy is a clean home that is conducive to relaxation and unwinding at the end of the day. Being disorganized can make completing tasks more difficult than doing them when ordered and neatly filed away. If you’ve long been ignoring a troublesome and over spilling file of paperwork, then now is the time to get stuck in and avoid procrastination.

Practice Mindfulness

Meditation and mindfulness allow you to feel in touch with your body and your mind. This, in turn, works to make you acutely aware of yourself in your surroundings, either making you feel very powerful and in charge of your body, or terribly small and inconsequential. This might not sound useful. However, it aids you to relax and realize how small you are in a large universe and your problems seem lighter and in perspective. This feeling helps you calm down and stay focused, and is believed to let you approach your problems with a calm and collected manner.

Get The Right Sleep

Get happier and healthier by resting well and letting your brain and body get the sleep it needs to tackle every day. The right sleep is deep and comfortable and one whereby you wake feeling bright and refreshed and free from pain. Sleeping awkwardly or one a poor mattress can play havoc with your back and lead to back pain an even inflammation. Get a  full night’s sleep and make sure you’re resting your back properly on a chiropractor-recommended mattress.

Get Social 

Interacting with others is a great way to boost your confidence as well as your happiness and healthiness. Chatting with those you love encourages the release of endorphins, which help you feel happy in response to being socially stimulated among friends. Get social and improve your life by meeting new people, new groups, and new clubs too. Get online and create your profile for meeting others, and see where you go from there.

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College Students Health Problems

As a college student, it is important that you would want to be at your productive best at all given times. What’s with the courses you have to take, lectures, and exams, your health is going to be one determining factor on how well you perform in these areas.

There are several health issues that you can have or encounter as a college student. While there are some that would require the help of your guardian or visiting the counseling office, some you should be able to handle yourself, by knowing a few things.

In the article below, we outline some common health challenges that students face, and suggestions toward handling them, or best case scenario, preventing them.

Stress

The college environment could present a new paradigm. What with students having to get used to career-defining lectures, a new social environment, and lots and lots of extracurricular activities, it is no surprise that stress is on the top of the list among these group of people.

However, it is important to understand that stress can be managed, and poor grades do not completely define the end result of a career. Research into successful people and A-listers would unravel a list which include those who did not complete college.

The objective here is to be calm, determine your most important objectives, take the courses and exams in your stride, and have a compelling view of the individual and professional you are becoming.

Anxiety and Depression

A quick injunction: If you’ve been expressing regular bouts of anxiety or depression, for quite some time now, do understand that you are not the first person to experience such; so you should visit the school counseling office for help and assistance. There are lots of people who care about you, and would love to be of assistance.

If you do feel the tendency to be anxious ahead of important events, i.e. tests, exams, etc. or you usually resort to feeling unhappy when you perform poorly in your courses, then a change in perspective is required.

First, research from several sources reveal that the primary source of anxiety and depression are the mental pictures the individual holds in his or her mind on a regular basis. This means that our mental pictures are the large determinant of our feelings and behavior.

The suggestion then is if you do view yourself as successful, regardless of the outcome of your courses, and understand that you are becoming an expert, your perception of yourself changes, and as a result you would feel comfortable handling your courses, and the tests that result.

Additional injunction: Do hold exciting pictures in your mind of the person you are becoming, through your college courses, and taking the courses would be a breeze. Hold yourself fondly. Look at yourself with kindness and gladness, and accept that it is a privilege to be in college in the first place.

And next, go adventurously be the best you can.

Obesity

It is expected that people would experience health problems if they do not eat properly. College students are no exception.

A research conducted by online and mobile food ordering portal, GrubHub amid the grammar check uk free reveal that college students have an affinity for fast food. The research showed that food like the Chicken with Broccoli, General Tso’s chicken, Sesame Chicken, Wings and Dumplings were among the meals commonly ordered. However, by far, Calzone, the energy drink, was the most ordered.

Thus, the research concluded, it is no surprise that students gain rapid weight during their first to second years of college.

It is important then, to learn how to manage your eating habits, and geared toward eating light meals and balanced diets. This is because in addition to adding unhealthy weight, people with poor meal habits tend to exhibit depression and lack of physical fitness.

Work out an eating system to take in more fruits and vegetables in your diet. Eggs, bananas, apples, salmon, oatmeal are some of the meals you can take, quickly, and lightly, on a busy day.

Loneliness and Homesickness

Another commonly experienced problem among college students, homesickness usually arises when it is a first time the student has been away from home for a long duration. This, could cause withdrawal and anti-social behavior as the student gets used to a new environment.

However, the first thing you should understand about being lonely is that you are not alone. So, you could brave it by reaching out to others who are experiencing similar symptoms and create group to alleviate this problem.

Several other options could help. Join a college extracurricular activity i.e. you would meet people there who have similar challenges just like you. Take part in school sports even if it involves, at the start, going to the stands. Create a social media group i.e. Facebook, Google+, Whatsapp, and encourage others, even if anonymously at first, to open up about problems they face.

Reaching out to others is usually the best way to alleviate this problem.

And above all, keep desirable pictures of the reason you are in college before you. Imagine the exciting future you are creating.

Concluding, the above are simple and direct ways college students can resolve the most common challenges. And again, if you can do these by yourself, reach out to someone. There are lots of people that care about you, and would want to help you.

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Finding the Right Diet for You

When it comes to your health, the person you should listen to the most will, and always will be, your body. This doesn’t just mean listening to it when you are hungry. It means analyzing how you feel and how you perform throughout the day. Feeling sluggish, lethargic, tired, or weak are all signs you need to change your diet. Unhealthy skin, dull looking hair, and other beauty woes are also signs your diet might not be doing as much for you as it could be.

Our body will only take what it needs, and it stores the rest or simply lets it pass through. Take iodine, for example. Iodine is a mineral that your body needs to make thyroid hormones. If you were to put a drop of iodine on your skin, your body will either absorb it or not, depending on whether you need it. It is an amazing biological wonder, but there is only so much it can do when you don’t feed it what it needs, and, chances are, you aren’t.

It can be very difficult to eat a healthy, well-balanced diet when you don’t understand what nutrition is and how it can affect you, which is why you should follow this simple guide to help you get started:

The Macronutrients

To start, we have the macronutrients fat, protein, and carbohydrates. These are the nutrients that feed our bodies and give them the energy to function. Without these nutrients, we effectively starve, and as such as the most necessary in many cases for survival. Many people, however, assume that by cutting out some of the three main macronutrients they can lose weight more effectively, when, rather than deprive yourself of one macronutrient, it’s better to simply find healthier alternatives.

That being said there are many different diets out there that emphasize one macronutrient over the other. The ketogenic diet is, in fact, famous for this. Only, rather than overemphasizing protein like many people do when they want to lose weight, the ketogenic diet emphasizes the fat intake. This is because when you consume carbohydrates, your body produces glucose, which is the easiest and simplest form of energy your body can use as fuel. When you starve your body of carbohydrates (but not starve your body entirely), your liver will instead release ketones as it enters a state of ketosis. Want more information about keto diet? See this helpful guide from Groom & Style.

Ketones in the diet encourage the body to use fat as the main source of energy. It has obvious weight-loss potential, but the benefits do go further than that from controlled blood sugar to increased energy and to even help reduce epilepsy. The key part of this diet is that you need to remain consistent, which is why many people prefer to have their ketogenic meals delivered. That way you can stay in the ketosis state and maintain all the benefits from your ketogenic diet.

There are also other variants of this diet as well. There are ones that emphasize protein intake, for example, or ones that try to starve the body of all three. There is no one solution that will work for everyone because everything from genetics to environment to lifestyle will affect what your body needs.

The Essential Vitamins

There are thirteen essential vitamins. They are essential because they are all necessary for your body to function, for example, Vitamin B, which comes in many forms (B1, B2, B3, B5, B6, and B12), helps support the body’s most basic functions. Most of the vitamin B variants help your body convert the food you eat into energy and are also beneficial for more beautiful hair, clearer skin, stronger muscles, and improved brain function. B6 and B12 help you sleep, help in the production of red blood cells, and also help improve immune function.

Each vitamin has its own benefits, and your body needs all thirteen to survive. Of course, these are the essential vitamins. Your body will also require minerals.

Minerals

There are a few minerals that everyone knows. These are the superstar of the mineral world and are necessary for healthy bones and bodies. Calcium and iron are often the most talked about, and, in many cases, the easiest to include in our diet. Other important minerals, however, include chloride, chromium, copper, fluoride, iodine, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, sodium, sulfur, and zinc.

Minerals work to help support your body just as much as vitamins do, and, like vitamins, can help prevent disorders and diseases from developing.

Finding the Healthy Balance

Your body will, for the most part, absorb what it needs and either store or pass on the rest. That being said, however, with vitamin supplements, it is very possible to now overdose on vitamins and minerals. This can lead to your body breaking down. An overdose of vitamin A, for instance, can cause your bones to start to break down. On the other hand, a deficiency in a vitamin can be just as catastrophic to your health. A Vitamin B12 deficiency (which many people, and especially vegetarians and vegans as this vitamin is found predominately in animal products) can lead to dementia and other neurological disorders like memory loss.

How to Support Your New Diet

Once you have found the healthy medium that works for you, you need to support it. It means drinking more water to help you stay hydrated and to help improve your metabolism. Water is the best way to stay hydrated as it can also help your body flush toxins and remain healthy, alert, and energized.

Other ways you should support your new and healthy diet is by exercising. You don’t need to sign up to a gym to do this, but do try to get at least thirty minutes of exercise in every day. It could mean jogging in the morning, or dancing when you get home. Even walking more or taking the stairs at work can have a positive impact.

When you start your new diet, you need to remember that it will be hard. Your body will not like being forced to change from its current state, but for your health, it needs to be done. Stick to it and use a meal service plan to help you start out and stay healthy.

4 Benefits of Walking with Your Spouse

Going for a walk each and every day may not sound like a very profound thing to do. Of course, it sounds healthy and sounds kind of fun to unwind after a long day of stressful work, but a common 30 minute walk does not necessarily get the health hype it deserves.

In fact, taking just a 30 minute walk each day or evening with your spouse (alone if necessary of course), can be drastic for overall health and improvement in the long scheme of things. Regular walks can reduce the risk of disease, lower blood sugar, lower cortisol, promote active muscle recovery, burn fat and calories, etc...in addition, a nice evening walk with your spouse can also be a relaxing blast!

With that said, there are some profound benefits of taking that walk each evening with your spouse, and here are some of them:

1. You will lose weight

It may seem extremely obvious to anyone reading, but activity burns calories over a sustained period of time. Walking is no exception: a 30-60 minute walk can burn anywhere from 100 - 400 calories and raise the heart beats per minute enough to get some fat burning exercise in. Of course, cardiovascular benefits are not as great as running, but calories are burnt nonetheless and therefore fat can be lost over time.

2. Your relationship will improve

If you have a spouse to assist with walking each night, not only will the health benefits multiply, but also the relationship goals will grow and strengthen as a whole. A long walk gives time to wind down the day and recap it with your spouse. In addition, the shared activity can bring bonding time and a sense of closeness while reducing stress for both parties at the same time. Walk with your spouse to build your relationship as much as your health.

3. Your mood will get better

Walking can help to burn fat, burn calories, and get you and your spouse on the same page; but did you know that it will also help to improve your mood? A daily walk can release endorphins that give the feel-good feelings and help to relax the nervous system all at the same time. You may find that walking together as a team or a couple will help to express feelings verbally that were not necessarily communicated prior and therefore relieve the pressure and stress that has accumulated throughout the day.

4. Your chances of diabetes will be decreased

Walking is great for losing weight, for lowering stress, and for getting closer as a couple. But as you walk and talk together on a nightly basis, your risk of diabetes will also decrease. This is a two-fold system: not only will you maintain the weight by not putting any additional pounds on (assuming a consistent and reasonable diet, of course!), but you will also get the blood circulating and bring down the blood sugar a few points at the same time. So, take that walk after dinner each night to get the blood sugar in check and at healthy levels.

Conclusion

Evening, morning, or daily walks with your spouse can be fun, relaxing, and healthy all at the same time. Taking walks together at a regular interval and frequency can do many things as listed above such as: burn calories and fat, improve the relationship, improve both partners moods, and lower the chances of developing diabetes. A 30-60 minute walk each and every day is a drastic improvement for continuing a preventative health program and will bring out the healthiest side of you both in the long-term.

Have some comments or suggestions to share with the community? Maybe you have some of your own ideas on how you can have fun and stay healthy at the same time while enjoying it with your spouse: it does not necessarily have to be taking walks! Leave your comments below and we will discuss right away.

What You Need to Know about Teeth Whitening

People are inclined to listen and take to heart popular opinion. Popular opinion has it that when your teeth are white, you look better. Teeth are not white. At least not naturally; they have some colour to them.

However, there are teeth that are closer to white while others are closer to brown. Our screens are filled with white toothy grins during toothpaste commercials and we are wired to think that teeth are expected to gleam white. You are even made to feel as if your off-white teeth suggest halitosis or cavities.

Be that as it may, there is nothing wrong with longing for a bright smile. You should, however, look for professionals who will guide you through the process and whiten your teeth safely. You will come across many dentist websites on the web like dentist on the Sunshine Coast  and a plethora of others that you can contract for a teeth whitening session.

Need to hnow

  1. Teeth absorb.

Your teeth, like your skin, have pores. When you eat foods that have colour, some of that colour is left on your teeth. Haven’t you heard or read articles that warn people about the staining effects of coffee, for instance? You must also have seen young children proudly display red or green coloured teeth and tongues form eating coloured candy. These wear off fast though.

Substances like coffee, wine, cigarettes and dark berries among others can stain your teeth when used for a long time. There are gels that you can use that get absorbed into your teeth and push the stains out through the pores.

  1. Teeth whitening is safe for your teeth.

It is important to note that this is only if you follow instructions. Do not abuse the gels or other products that you use to whiten your teeth.

  1. The delivery device is crucial to teeth whitening.

Almost all teeth whiteners have a common active ingredient that whites. The distinguishing factor is that device used to hold the whitening agent on your teeth. A good one ensures that all your teeth come into contact with the agent.

  1. There are custom fitted whitening trays.

They may come at a price, but they get the work done almost to perfection. Whether your teeth are straight or not,  custom-fitted trays will reach every tooth because they are fitted to your formula.

  1. Expect sensitive teeth after the whitening session.

This is quite common because your teeth get dry temporarily and this lessens their ability to protect the nerves from temperature change. Sensitivity is expected to disappear in about 12-36 hours. Your dentist will advise you to use a post whitening fluoride treatment for nourishment to restore hydration.

  1. UV whitening is not permanent.

Ultra-violet light works very fast to whiten your teeth, but it is not permanent. It is strictly offered underdentist supervision. However, it is not recommended for people with sensitive teeth.

If you want to get your pearly whites, well, white, you have nothing stopping you as it is a safeprocess as long you get professionals like dentist on the Sunshine Coast or other experts to do it for your or give you instructions on how to do it safely.