How To Stay Healthy During Seasonal Change

A change in the seasons can pose a whole range of health and wellness issues that you may not even be aware of, despite your best intentions to eat well, sleep enough hours a night and get active. No matter how fit you are, or even if you think that you are in the best of shape, you are still at risk from seasonal illnesses and bugs that can wipe you out for days and weeks, leaving you feeling drained and tired. So, if the change in seasons sees you fall ill, then this year it is time to make a change for the better, and make sure that you are prepared and stocked up – just in case.

First and foremost, if you know that you always get ill when the seasons are changing then take preventative measures and be sure to book in for a checkup or appointment with your doctor or at your local health center. If you suffer from any aches or muscle pains, then consider making an appointment with flexcare physio to ensure that you are in tip-top health. Be sure to involve your kids, or elderly relatives too, so that you can rest assured that your entire family is prepared and safe. If a complaint, such as asthma runs in your family, then it is vital that you make an appointment as soon as possible. Remember that the quicker you act, the less likely that you or a relative are likely to fall seriously ill. So, no matter if you think that you only have a tickly cough, be sure to schedule in for your check-up so that you are ready just in case.

Eat and drink for the season

If you are keen not to fall ill and remain healthy during seasonal change, then you need to make sure that your diet reflects this. Be sure to eat for the season and stock up on local, seasonal produce – your bank balance will also thank you for this too, as this will cost you a lot less than your usual imported fruit and vegetables. If you suffer from hay fever, then buying seasonal honey can do the trick! Now that summer is on the way, be sure to fill your diet and shopping cart with fresh berries and fruits, that will boost your antioxidant and vitamin levels across your body and help with your overall immune system maintenance. Do not forget the leafy, green vegetables either, as these will provide essential sources of fiber and keep your digestive system working optimally. Finally, if you eat a lot of meat and fish then try to buy organic or grass fed over mass-produced sources. Try not to eat meat or fish every day, and opt for vegetarian and vegan options where possible to ensure that you consume a colorful and varied diet. Embrace the best that the season has to offer you, and you are less likely to suffer from those pesky seasonal bugs.

Rest up and drink up

If you want to ensure that you remain in optimal health now that the seasons are changing, then you need to make sure that you get enough sleep and stay hydrated. It might sound like an unusual combination but ensure that you get enough shuteye is beneficial for your entire body as lots of vital processes that your system needs to function and renew happen overnight. From burning fat to cell rejuvenation and your digestion, failing to get enough sleep can make you feel groggy, grumpy and upset as your body will be struggling to cope with managing these processes on top of your day today. So, if you struggle to relax and unwind, make sure that you remove any distractions from your bedrooms such as your cell phone and tablet, and switch the light off early – so that you fall into a deep, relaxing slumber. If you struggle to get all your fluids in or are a self-confessed caffeine addict, then this could be damaging your adrenal glands and affecting your mood and tiredness levels also. Be sure to keep a bottle to hand and make sure that you sip on herbal tea and water throughout the day, to ensure that you remain hydrated. Water is a better option than fruit juices, as it is calorie and sugar-free, plus it benefits your entire body. So get drinking and try to improve your hydration levels as this will keep you fighting fit and illness free.

Be aware of the illnesses around

If you want to ensure that you, your kids and your relatives do not fall ill, then you also need to make sure that you are aware of the illnesses and common complaints that are most common during this time of year. From food poisoning to hay fever and even coughs or the common cold, make sure that you visit the doctor or pharmacy if you feel that you are falling ill and make sure that you stay home and rest – as you will also prevent any germs from spreading around your workplace. Make sure that you wash your hands after visiting the bathroom and after you have prepared food. Also, ensure that any produce in your refrigerator is in date and has not gone off.  Taking these precautions will ensure that you are less likely to fall ill.

If you find yourself suffering during seasonal change, and are usually struck down by illness or common complaints as the weather improves, then make sure that this year you take the right measures to keep you in good health. Schedule a health check and be sure to fill your refrigerator with seasonal fruit, vegetables and buy organic meat and fish where possible. Try to up your fluid levels by drinking enough water and be sure to get a good night’s sleep, by removing distractions from your bedroom. Finally, follow good practices and remain aware of any illnesses that are currently rife in your workplace or at your kids’ school. Stay home if you are sick and take time to rest up and recuperate.

How To Stay Healthy & Fit While Breastfeeding

Taking care of your baby is paramount. After all, you waited a whole nine months to finally get to hold your little bundle of joy. But wait — you look at yourself in the mirror and notice the dark circles under your eyes, your unkempt hair, unhealthy pallor and protruding stomach.

You once swore to yourself that by month four, at least, you would resume your old workout routine. But it is now six months later, and baby seems healthy. How about you?

As a breastfeeding mom, it’s very easy to get caught up in the whirlwind of childcare, work and daily household tasks. Eating properly becomes more challenging, and fitting in some form of exercise seems next to impossible. But don’t give up yet — there’s always something you can do to get back into shape.

With this practical advice for nursing mothers such as yourself, you’ll soon be wearing that flattering tank top you’ve been meaning to wear this past year.

  1. Reach for a glass of H2O

Remember, you are breastfeeding, and breast milk is 87 percent water, so do the math. Aside from  drinking water (a lot!), your best bets for proper hydration are fresh vegetable and fruit juices, herbal teas and almond milk.

Caffeinated beverages and wine will have to be consumed in moderation since anything you ingest will definitely affect the quality of your milk and will have an effect on your baby’s well-being.

  1. Eat for you and for baby

Eating for two can mean having small meals or snacks throughout the day just like your little one to avoid overeating from extreme hunger pangs. Stick to nutritious snacks and meals with plenty of quality protein, healthy fats, complex carbohydrates, vitamins and minerals.

Eat healthy and natural foods, including green leafy vegetables, wild freshly-caught fish, nuts and whole grains. If you have access to organic food and ingredients, then that would be much better.

Have an occasional treat now and then, but make sure it is free from chemicals and artificial ingredients, colorants, flavor enhancers and the like. As long as you are eating healthy, you can forget about counting calories — so yes, you can definitely have your cake and eat it, too.

  1. Commit to a simple fitness plan

In setting your fitness goal, make sure it is realistic, simple and something you can commit to. Start with something as easy to accomplish as walking, or something low-impact like circuit training, Pilates or yoga, then gradually increase the intensity of your workouts as your body begins to adjust to your exercise routine, regains strength, and recovers from the strain of giving birth.

Make exercise a regular part of your day. It doesn’t matter if you exercise in the morning, afternoon or at night, as long as you do it with some consistency. Some special added bonuses of exercise include a general feeling of wellness, better quality sleep, and time for focusing on yourself.

  1. Give yourself time to chill

Snacking on your favorite fruit while reading your favorite book is a great way to wind down while baby is busy snoozing or playing. On weekends, you can wear your most comfortable mama clothing and wander idly through the neighborhood, go exploring while eating ice cream, and baby is in the stroller relaxing.

Whenever you have a few rare hours to yourself, call a friend, catch up and go to a salon for a facial or a mani-pedi, do a little window shopping, watch a movie, or drop by your favorite bookstore.

Take a long, warm soothing bath, get a home massage, cook your favorite meal and savor dinner time while help is at hand, or simply use your exercise routine as the time to focus on yourself, recover and feel empowered.

So there’s really no reason to feel bad at this stage because with just a little push from within, you’ll be well on your way towards getting fit. All you need to do is set your goals straight, and stay committed to taking extra care of yourself with a wholesome wellness, nutrition and fitness plan.

AUTHOR BIO

At 16, Merril Bainbridge began her career in the Australian fashion industry. In her early 20's she left to launch a successful Pop Music career which saw her at the top of the US Music Charts. Retiring to start a family, she found a new purpose helping breastfeeding women with her fashion label, Peachymama.

7 Tips on How to Stay Healthy Year Round

The holy grail of life? Staying healthy year round: no colds, no flu, no injury, no sleep deprivation, and no setbacks! Wouldn't it be great to experience life without any downtime or time away from family, work (well, maybe), and loved ones?

We would all love to be in perfect health, eat the perfect foods, live the healthiest lifestyle, and be pillars of health and productivity given the time, education, budget, and choices in life. However, the truth of the matter is that staying healthy year round is easier said than done...it is a tall order that takes time, energy, effort, and a good sense of understanding of what your body is telling you.

Despite the fact that you may not be perfect, here are my tips on how to stay healthy year round to the best of your human capability:

1) Do some research on vitamins

Although you will never perfectly figure out the micro-nutrient needs of your body, do yourself a favor and research vitamins in a sense of daily amounts, water soluble versus fat soluble, and a full spectrum of foods that they may come in. You may just find out that you are deficient in vitamin D or vitamin B12 for example and may need to supplement.

2) Be good to your joints and your feet

Walking or running a lot? That's great for your heart and great for your declining levels of fat: but don't forget about the infrastructure that makes it all possible...your feet and your joints allow you to move and need to be pampered more than you think! Don't neglect these important bodily workers: get some shock-absorbing cushions to keep your knees and your feet happy without falling apart.

3) Drink your water

This one may seem obvious and almost over-stated in every way possible...but drink your water if you want to keep up your metabolism and keep your body hydrated and regular. Remember that a healthy cell is a metabolized cell; and that a metabolized cell is an energized cell; and finally that an energized cell is a HYDRATED cell. So drink your water and keep your body running properly! 🙂

4) Incorporate weight training or resistance training in general

Cardiovascular work is great for your heart and it helps to burn fat. However, if you want your body's metabolism to stay healthy, maintain strong bones and muscle, and keep your hormones in an optimal state, you will have to incorporate some form of resistance training. If you do not have weights or have access to them, you can learn some body weight exercises to keep your muscles primed and activated for growth.

5) Breathe, breathe, and breathe

If you want to control your cortisol, optimize healing, and get your lungs and heart beat in sync with each other, you will have to learn how to breathe properly. Try inhaling slowly for 6 seconds, holding for one second, and then exhaling for another 4 to 5 seconds. Do this for intervals of 3 to 5 minutes and you will notice the difference in your relaxation abilities, your stress levels, and your overall mental clarity. You will in addition help your body to heal and stay healthier in the long run.

6) Give up the booze and cigarettes

Do I really have to elaborate on this one? It's pretty obvious that alcohol causes stress and breaks down muscle tissue whilst smoking causes increased blood pressure and weakens the immune system. If you want to give your body a true fighting chance, put down the smoking and drinking and allow it to heal back up and fight back so that you have less of a chance of getting sick.

7) Get enough sleep every night

This one may be a bit obvious as well, but the optimal levels of sleep (at least 7 hours for an activity individual) will make a world of difference in more ways than one. Your hormones will be more balanced, your mood will be betters, your anxiety will be better in check, and your body will have time to heal itself psychically and also mentally to prepare you for the stresses of the upcoming day. In addition, it will aid you in getting sick less often and for lesser periods of time. When in doubt, sleep it out!

That is my list of the 7 tips on how to stay healthy year round: I hope you liked it. Have some other ideas? Want to dispute my ideas? Want to add to or elaborate on my tips? Leave some comments below and we can discuss how to stay healthier for longer in full detail! 🙂

7 Smoking Habit Alternatives Help You to Stay Healthy

Smoking has become one of the dangerous activities that provide addiction to most of the people across the globe. One should know that the people who all are around the smoker might also be affected by respiration problem. Also, it is possible to damage your lungs as well. However, on the other side, many of the smokers trying to quit this severely addicted activity but hardly tough for them to get relief.

As we, all know many diseases, which may occur if you smoke on a regular basis. For example, the deadly disease like cancer may attack you in a short span of time. In addition, it will turn your blood into impure, slow down the heartbeat rate at a certain level of a point, hard to breathe once your lung gets damaged and more. These are the issues will occur once you start to smoking.

According to the survey, there are 22 % of people who addicted to smoking have lost their lives across the globe. To those smokers, we are requested to follow some of the healthy tips which may relief you soon. For those people, here we are providing seven smoking habit alternatives which help you to stay safe and healthy. In addition, with the aid of best e-liquid, smokers can get a way of quitting their smoking habits. Let’s have a look at alternatives which helps the smokes to quit their smoking habits smoothly.

  1. Herbal cigarettes

In rural areas, these are the only cigarette that dominates. Like a regular cigarette, it is also almost similar in terms of containing tobacco. But one must know that the “nicotine” which often causes the issue like central nervous system problem is not available. So, this could be one of the best options to use as an alternative. However, it will help the smokers to stay away from more addiction towards nicotine filled cigarettes. This stuff makes you stay pretty much healthier than you expected.

  1. Hypnotherapy

It is all about the psychological treatment, which is mainly lead over tobacco. You could see many counseling sessions are conducting for the smokers that who all are addicted to it. Here the instructors especially help the smokers with an alternative solution by controlling their mind. This kind of treatment will help to stay away from constant smoking.

  1. Changing priority level

If you are a smoker who smokes some cigarettes a day, then here it is a chance to get rid of regular smoking. First, you need to bring the priority over other stuff rather than going for cigarette smoking. For example, focusing on your work makes a diversion from the constant level of smoking. So, you just need to fix one of two cigarettes to smoke a day apart from doing your work. It will help you largely and brings out the best outcome.

  1. Monitoring your health

After the constant level of smoking, monitoring your health is always important. This stuff will bring you more aware. With the regular health monitoring from medical care may help you to get more awareness about your health. At last, it will also bring the solution in terms of quitting your regular smoking at a certain period of time.

  1. Standup with meditation

It is one of the powerful tools that help to control your mind instead of diverting towards smoking. People who all are seeking for the meditation, it is effortless to learn. It is almost like exercises that you need to get deep breathe inside and release it which often brings you calm, peace and stress-free. Once if you are involved with meditation, then there is a lot of chance to get away from smoking.

  1. Switch to electronic cigarettes

In a current trend, electronic cigarettes are gaining more popularity among the smokers. For your information, this electronic cigarette is coming for sale as tobacco-free. This thing leads to best outcome among the smokers. Also, it is considered mainly as less harm. So, it is the best alternative for tobacco filled cigarettes.

  1. Use E-liquids

Using best e-liquid is also helpful to quit smoking. Different e-liquids are available in the market to purchase. It is primarily coming up with various flavors that help to satisfy all smokers. In terms of ingredients in e-liquid, there is no nicotine added with tobacco. It means e-liquids are proven to be less harmful to your health. So, instead of addicted to cigarettes, jump into e-liquids will satisfy you all for sure.

If you wish to quit your smoking, then go for best alternatives mentioned above. To keep your safer health, quitting the cigarettes and involved to best e-liquid is essential. However, it is all up to you to live your life peacefully.

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How to Help Your Kids Stay Healthy

For most of us, life’s schedule is full at best and chaotic at worst, and maintaining a healthy lifestyle is not a feat for the faint of heart. If you are a busy individual, then doing things like eating right and exercising regularly can be challenging.

If you have children, you’re not just worried about your own health, but about their health as well. It can seem like you’re being asked to juggle too many balls. However, there are lifestyle shifts that your family is likely capable of, which can promote the wellbeing of your children, without making you pull your hair out.

Lead by example

Despite the fact that we live in a world with an over-abundance of parenting books, there are few parenting tactics that are actually tried and true. However, one standard that has stood the test of time is that kids learn better when they see things being lived out.

Telling a child, “Do as I say, and not as I do.” is not going to have successful long-term effects. Even the youngest of us can sniff out hypocrisy. So if you’re truly invested in the health of your children, you’re going to live in a manner that proves you believe in the merit of investing in your well-being.

So if you’re putting a lot of dark, green veggies on their dinner plates they’ll be far more likely to believe there is value in those veggies if they are also on your plate. If you’re promoting 30 minutes of exercise either get out there and sweat with your kids, or make sure they know where you’re fitting the exercise into your schedule.

What’s on the table matters

Kids are notorious for loving foods that are less than nutritionally ideal. Give a kid a choice between a hot dog and a kale salad, and nine times out of ten they’re going to go for the hot dog. And in terms of taste, can you blame them?

Actively investing in what your kids are consuming is oftentimes going to mean cutting down on pre-made, highly processed foods. While there has been a decline in the amount of calories kids are consuming, overall their meals are still largely too high in fat and sodium, and that’s attributed to too much fast food.

The key to combating this issue is to take a creative approach to preparing their food. Thanks to the internet, you’re likely just a short search away from finding healthier approaches to preparing their favorite foods. It’s not about cutting everything out, but rather seeing it in a new light. Even a traditional crowd pleaser like pizza, can become a lighter option that still appeals to the masses.

Issues like heart health, which we typically associate with the older members of society, can impact your children if they don’t have access to good nutrition.That may seem like an extreme connection to make, but not even 3 percent of Americans have what counts as a healthy lifestyle.

Find activities that work for your kids

The CDC recommends that kids should have an hour of physical activity every day and that three days a week that activity should be vigorous. For some kids, this will happen fairly naturally without much prompting, but for others they may need some extra help.

The key to getting your kids, even those who don’t gravitate towards physical activity, to stay active is to make sure they have access to things that they enjoy and that they have the right motivation to stay committed to those activities. Just as you may love the elliptical but hate the treadmill, your kids will be more likely to remain active if they’re doing something compelling.

So talk to them about what they enjoy, and be willing to be flexible. Your daughter may think she wants to play soccer, until she actually starts playing the game. And then she may dabble in some tennis, and then some gymnastics, and then some rock climbing. It may take a while to figure out her niche. If that’s the type of situation you find yourself in, it may be tempting to throw your hands up, and give up.However, you never know when you’re on the cusp of discovering what could-be a lifelong passion of your child!

The most important component of your child’s health, is you

Parents want their children to thrive in all facets of their lives, and the idea that they might not be thriving is stressful. This is especially true given the fact that, usually, we know our kids better than anyone else. We can typically spot the places where growth would be beneficial.

The point of all of this is not that you should freak-out or panic. This isn’t about rigidly cutting out any and all food that isn’t stuffed with nutrients. This is not a cry to banish all lazy Saturday mornings.

What this is about is seeing that as a parent, even if it doesn’t always feel like it, you have the potential for maximum impact. Nothing matters more to your kid’s future than you; if you’re invested in their health and well-being, they are far more likely to be too.

5 ways to reach your fitness goals and stay healthy

Many of us desperately want to improve how our bodies look but find ourselves unable to realize those goals. We either find it too hard to be consistent with a workout plan or just end up losing interest mid-way and hence never succeed at fulfilling our aims.

The underlying reason behind all these obstacles is truly a lack of preparedness. Even if you deeply want to get leaner or become more muscular, you won't be able to go far if you don't spend time understanding how the mind works.

Bringing about a significant change in one's body is a long process; one that requires constant supervision, restraint and dedication. However, human beings tend to fall prey to the voice inside their heads that tells them to put off gym for other more urgent engagements only to completely lose track of their purpose.

Though this voice may seem as our voice of reason, it is actually nothing more than a camouflaged aversion to change and lack of motivation. So, how can you overcome these barriers? Here we've outlined 5 ways you can ensure that you reach your fitness goals and stay healthy.

  1. Begin with the end in mind

When it comes to enhancing yourself physically, it is imperative that you have a clear understanding of where you currently stand and where you would like to see yourself in the future.

For example, it is crucial that you find out if your body has an excess amount of fat, a disproportionate BMI, or lacks lean muscle mass, etc. because then you can take the next step.

The next step is to identify a SMART (specific, measurable, attainable, realistic and time-bound) fitness goal. Why? Because many a times, owing to a strong urge to alter our bodies, we resort to aiming for herculean and ambiguous targets.

These unspecified and unrealistic goals not only trigger misdirected efforts but also lead to frustration when things don’t work out as planned. People also resort to unhealthy means like steroids or crash diets.

So, when you decide to change yourself for the better, make sure that your fitness goals possess all the characteristics mentioned above. Only then will you be able to stay healthy and remain fit for life. Here are some examples of SMART fitness goals:

  1. I'm going to shed 5 lbs. in the next 6 months.
  2. I need to put on 2 kilos every month for 5 months so that I reach a healthy BMI.
  3. I need to add 2 inches to my shoulders in the next 2 months.

Improving physical appearance is a long process and requires you to be disciplined and consistent in your efforts to see visible results. Think deeply about your motivation behind the whole endeavor to fuel your efforts.

  1. Map out a plan and execute it

Once you know exactly what you're in pursuit of, invest time and energy in carving out a clear path towards your goal. An important thing to remember here is that there are no shortcuts when it comes to re-shaping your body.

Yes, you can use artificial means to improve your appearance but the results will soon fade away, doing your body more harm than good.

A smart way to start is by altering your eating habits, incorporating physical exercises and steering clear of unhealthy activities like smoking or alcohol that nullify the effect of your efforts.

Switching to a healthy lifestyle is essential if you want to achieve sound health and that perfectly carved body.

When you understand the activities that you need to perform to reach your goals, put them into an action plan whereby you incorporate these activities into your daily/ weekly routine.

Then, come up with ways to overcome innate human tendencies that will inevitably and subtly try to derail you from this path.

Share your plans with your family and friends so that they push and motivate you to achieve them. Write your plan down and put it somewhere you can see it frequently so that you are regularly reminded of your purpose.

Research proves that goals that are written down have greater chances of being accomplished.

In certain instances you will find yourself unable to go to the gym or prepare a meal for yourself. I advise that you prepare for such situations beforehand by devising a workout plan that you can do at home or during lunch breaks. Along with nutritious meals, you should also keep supplements with you as they will help you reach your fitness goals.

  1. Increase your intake of fluids

Whether you are working out to lose or put on weight, increase muscle mass or enhance body shape, your body will sweat causing you to lose vital minerals and nutrients. For this reason, it is important that you replenish these nutrients and minerals by increasing your fluid intake by consuming plenty of water, coconut water and sports drinks that are packed with electrolytes.

A good concoction is a mixture of water and coconut water that is refreshing, hydrating and provides your body with essential nutrients. A way of ensuring that you consume adequate amounts of water on a daily basis is to calculate your body's requirement by dividing your current weight in half; this will give you the number of ounces of water you need to be fully hydrated.

  1. Handle your cravings

Cravings undo the benefits of fitness plans and hence need to be kept at bay if you wish to maintain a steady pace of improvement.

To do so, you first need to understand what cravings are. Cravings are caused due to fatigue or dehydration or are triggered by your body to indicate the deficiency of certain nutrients.

So, instead of falling prey to an untimely sugar craving, try to first analyze whether you've had enough sleep or not or simply down a glass of water instead. Most cravings should subside after a nap or drinking water, however, for the ones that persist you need to have a backup plan.

This plan should be the ready availability of healthy food items that will fulfill your cravings. For instance, if you're craving a cookie, go for fruits or nuts instead, or if you feel like having chocolates, munch on a one or two squares of unsweetened dark chocolate.

  1. Don’t stick to a particular routine

Having a monotonous routine can be very boring and can make you lose the motivation that you need to reach the level of fitness you desire.

That’s why it’s best to do things differently from time to time. You can do this by cross training at the gym, which besides preventing boredom, will also challenge your body, prevent injury and provide multiple other health benefits.

You should also come up with an array of food options that are in line with your fitness aims so that you don't get tired of consuming the same items over and over again.

These tips will ensure that you keep working hard towards your fitness goals in a healthy manner, increase self-awareness and your knowledge of health and well-being and in turn embrace an overall healthy lifestyle.

AUTHOR BIO

ABOUT Alycia Gordan

 reach your fitness goals alycia gordan guest author bioAlycia Gordan is a freelance writer. She loves to read and write article related to health and lifestyle, sometime on health-tech as well.  She is crazy about chocolates and you can find her on Twitter: @meetalycia