health

10 Grown Up Ways To Take Care Of Your Health

July 8, 2020 By lyndsinreallife Leave a Comment

Your health is important, and it’s your responsibility to take care of it. Being responsible for your health is part of being an adult, but it can be easy to neglect when you’re too busy having fun!

It’s time you took your wellbeing more seriously; here are 10 grown-up ways to take better care of your health.

Image Credit: Unsplash under Creative Commons

1. Ditch your bad habits

There comes a time when enough is enough. If you’re smoking, drinking too much, and/or eating fast food more than a home-cooked meal, then it’s time to change your ways and start adopting some more grown-up habits!

The good news is that it can be easy to break bad habits when you put your mind to it. Address the behaviors you want to change and start making some changes to make sure you put your health first from now on.

2. Learn what healthy eating really means

Understanding healthy eating can help you make better choices when it comes to food. Many people think of healthy eating as going on a diet, but it’s actually about finding balance with the food you eat. A healthy diet should involve a balance of carbohydrates, protein, and healthy fats, as well as vitamins and minerals. You can start with little changes to make your nutritio n healthier, helping to give you the energy you need while also keeping your body strong and healthy.

3. Educate yourself

They say ‘ignorance is bliss’, but that’s not true when it comes to your health. Firstly, it’s important to understand how different choices can affect your health, while also understanding what to do if you encounter a health problem.

Your female health is one place to start. From understanding how to check your breasts for lumps to how to get a medication abortion, you’ll feel more empowered by understanding your health. There are a lot of online resources to help you, as well as friends and family you can speak to; although the best medical advice will always come from a professional.

4. Get yourself checked out

It’s important to keep up with your health checks. From going to the dentist regularly, to visiting your gynecologist, or getting an STI (sexually transmitted infection) check, you should plan regular checkups to make sure your health is in order. It’s easy to neglect these sorts of appointments when you have a busy schedule, but with prevention being better than (possible) cure, you never know when you could benefit from one of your regular appointments.

A visit to the dentist or doctor is always an opportunity to ask questions too, so if you’ve got something you need to know, make sure you ask during your visit.

5. Focus on getting more sleep

Do you get enough sleep? Eight hours is what’s recommended, but many people rarely get the right amount of sleep each night. There are multiple benefits to getting enough sleep, including feeling more alert and focused, while also helping you to look younger and healthier. Your sleep quality affects your weight, as well. If you’re struggling with weight loss, consider doing a sleep study (or using a Fitbit that tracks sleep).

If you find getting 8 hours of sleep is a struggle, you should try changing your habits. Some of the ways you can sleep better include avoiding screens too close to bedtime, having a cut-off for caffeine, and making sure you exercise during the day to help burn off excess energy.

6. Workout and be active

Exercise is important for your health, not just to help you maintain a healthy weight, but to keep your body strong and ensure a healthy heart and lungs. Exercise can be enjoyable once you start getting into it, and it can help you form a balanced routine.

Focus on workouts that work on your cardiovascular system, as well as those that boost your strength. It’s also important to add stretching to your routine to help your muscles stay strong and flexible.

Being fit doesn’t just have to be about exercising daily. Making little changes such as walking more and taking the stairs can make a big difference to your overall fitness and leave you feeling great.

7. Learn first aid

Would you know what to do if you witnessed an accident, or became injured yourself? Having some basic first aid skills is important; you never know when you might need them. Some workplaces provide first aid training, and you should take advantage of it if you can. Knowing how to treat basic injuries and illnesses can help you avoid multiple trips to the doctor, saving those appointments for those who really need them. Knowing first aid and the Heimlich Maneuver might help you save someone’s life if something happens in your presence.

Don’t forget you can visit your pharmacist for minor illnesses and injuries to help you treat them yourself at home.

8. Open up about your mental health

As well as being more responsible for your physical health, don’t forget to care for your mental health. Mental health is a hot topic right now, and deservedly so – the more we talk about mental health, the more the stigmas and misconceptions can be broken down. If you’re struggling, make sure you talk to someone about what you’re feeling as this can be a good way to prevent problems from building up.

There are all kinds of mental health resources out there to help those who need them, so try your best to take advantage.

9. Learn to cope with stress

Life can be stressful. From work to our home lives and relationships, there are all kinds of things that can cause stress in our lives. Stress affects people in different ways, but by learning to relieve stress and avoiding your trigger points, you can stop it from having a serious impact on your health.

10. Don’t be too hard on yourself

Finally, try not to be too hard on yourself. We all have bad days or times when eating healthy or working out is simply not on today’s agenda. What’s important is that you pick yourself up and try again. Making healthy lifestyle changes will take time, and it’s the effort you’re making that counts. Over time your new habits will become the new norm, giving you a fresh perspective on your health.

Learning to take care of your health is important, and the sooner you start, the better. Consider the ways you could improve your health to help you enjoy a better lifestyle and look forward to a brighter future!

Thank you for reading!

Health

5 Reasons You Need To Start Drinking More Water Now!

July 7, 2020 By lyndsinreallife Leave a Comment

Photo by Vitalii Pavlyshynets on Unsplash

People are always telling you that you need to drink more water, but you just keep forgetting, or maybe you find that a Diet Coke is better for quenching your thirst than plain, tasteless water.

The reason we keep hearing this advice is because it works (and it’s 100% necessary for survival). Staying well-hydrated on a regular basis really does give life-changing benefits to your body, both inside and out.

Getting Your H20

For those of us lucky enough to have clean water supplied directly to our homes, there’s no reason that we shouldn’t be drinking our gallon+ per day. If you’re not sure about the quality of water in your home, invest in a water filter jug or special tap that filters the water at the source. Take a look at this article to find out what could be causing your water to taste weird and what you can do about it.

Still skeptical? Here are just five of the many benefits of drinking more water:

Improve Your Memory

Our bodies are made up of about 60% water so it’s important that we keep our levels topped up. Even just being slightly dehydrated can affect your memory and ability to concentrate.

So if you want to get that mental edge at work, you know what to do!

Reduce Headaches

Headaches can strike for a number of reasons, so if you’re a person who finds themselves getting frequent headaches and migraines, make sure to reach for a big drink of water (as well as the ibuprofen). *I’m not a medical professional and this is only a recommendation from my opinion.*

Control Your Appetite

Your body often finds it difficult to distinguish between hunger and thirst. The problem is, we often reach for a sugary treat before we think about reaching for a glass of water. When you feel hungry, try drinking a glass of water first, and see if your hunger subsides. I’ll be honest, this happens to me all the time!

Being hydrated is also an important part of weight maintenance and weight loss. Having water before and with meals can help you feel full quicker, so you’ll (generally) eat less.

Lower Your Risk Of Bladder Infections

Women get a raw deal when it comes to bladder infections; we are much more prone to urinary infections than men. Luckily, drinking water can reduce the frequency and severity of cystitis and kidney infections.

So remember to drink a lot of water and urinate frequently during the day! This is the best way to push out the bacteria. *If you feel like you have an infection, see a doctor as soon as possible. Antibiotics are needed when an infection is present.

Improve Your Performance At The Gym

Exercise makes us sweat, and most of us know to rehydrate after a workout session. But it’s important that we hydrate before exercising, too! Hydration makes a big difference in how we feel during and after a workout.

Having a good level of water in your body can be the difference between a mediocre session and a great one. The more water you drink, the more stamina you’ll have to get through your workout.

How Much Water Do You Need?

The general consensus is that the average adult needs half of their weight in ounces of water per day (ex: if you weigh 200 pounds, you need to drink 100 ounces of water daily). Ideally, this should be plain water, but other drinks without sugar are acceptable. Try not to drink too many diet drinks as even though they contain fewer calories, they are full of synthetic sweeteners.

If you’re exercising or in a hot climate, then you’ll be losing much more water through sweating, so you will need to up your daily intake.

•Do you drink enough water? What do you do to make sure you’re consuming enough water?

Thank you for reading!

Fitness Health

5 Import Reasons To Incorporate Stretching Into Your Daily Routine

July 6, 2020 By lyndsinreallife 3 Comments

While people rave about the many benefits of yoga and meditation (and rightly so), stretching tends to be forgotten about and is often an overlooked part of many people’s fitness routines. Even if you aren’t a professional athlete and are new to exercise, stretching should be a part of everyone’s daily routine due to the many short and long-term benefits. These include improved flexibility, posture and a reduction in body aches and stress, to name but a few. Here are 5 reasons why you should incorporate a 5-10 minute stretching routine into your day.

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Greater Flexibility

Improved flexibility is probably one of the things that stretching is most famous for and one of the first things that come to mind. Lots of research has been done into stretching, confirming that it can help to improve flexibility significantly as well as the range of motion of the joints and can even help to delay reduced mobility that comes with aging. Stretching increases blood circulation to the muscles, decreasing the risk of injury when exercising, and improving the performance of physical activities as the muscles work more effectively. Improved flexibility and healthier muscles also improve balance, but it’s essential to ensure that all stretches are done safely and using correct techniques to avoid injuries.

Improves Posture

If a typical day for you includes being hunched over a laptop for hours on end, you are not alone with sedentary jobs having increased up to 83% since 1950. Sitting for so many hours a day isn’t only detrimental to our fitness, but also our postures. Nine times out of ten, most of us are sitting incorrectly, slouching, and hunching over, leading to weakened and shortened back, core, neck, and shoulder muscles. Over time our bodies start to adapt to these poor postures, leading to potentially significant health problems, not only with our physical form but impacting blood circulation and how the body produces hormones. Once we have gotten into the bad habit of slouching, it’s tough to get out of. With just five to ten minutes of stretching a day, you can strengthen your back muscles, improving postures and encouraging proper alignment. Not only will you feel better and stronger physically, but you’ll also appear taller.

Relieves Stress

We all know that stress has a significant negative impact on our bodies and general health. Long periods of stress can contribute to problems including high blood pressure and a weakened immune system as well as obesity, diabetes, and heart disease.

When experiencing stress, no matter the level, your muscles’ response is to tense up. Stretching is, therefore, a great stress reliever, helping you to release much-needed tensions in areas prone to holding stress such as the neck and upper back. Stress also causes your breathing to be narrow and short but can be combated by a few daily stretches. These relax the body, encourage you to be calm, and help you get a better night’s sleep – and the benefits are often immediate.

Reduces Pain After Exercise

If you’ve ever experienced stiffness and soreness after a workout, to the point where it hurts to walk or even move, you’ll know just how painful delayed onset muscle soreness can be. This is especially true if you’ve been applying the muscle mind link when weightlifting or practicing Calisthenics. Even though it is necessary to break the muscles down to repair themselves stronger than before, the immediate after-effects can cause tiredness and affect coordination, which isn’t always ideal in our daily lives. The key to reducing delayed onset muscle soreness is to prepare your body through performing dynamic stretching before you exercise rather than after. This makes it easier to deal with any pain you might experience afterwards and helps to prepare your muscles for physical activity. It is also recommended to stretch after a workout when warming down; however, if you have pulled a muscle or are incredibly sore, then you should stop. Remember that stretching doesn’t actually heal your muscles post-exercise, but just like with stress, it is a great way to release any tension or tightness that you might be feeling.

Calms the Mind

Much like meditation, stretching regularly has a calming effect on the mind, providing a mental break for the stresses of everyday life. The production of stress hormones is slowed down as stretching stimulates the nervous system’s receptors while improving the circulation and flow of blood throughout the body. Combine stretching with meditation techniques and exercising to recharge your batteries and feel calmer.

•Do you stretch? Share your routine below!

Thank you for reading!

Health

How Are Your Health And Your Age Connected?

July 3, 2020 By lyndsinreallife Leave a Comment

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There’s no doubt that there are few things as important as taking the proper care of your health. Most of us would agree that we are relatively concerned with taking care of ourselves. However, one of the most common things that a lot of people forget about is the fact that your needs in regards to your health change as you get older. There are some things that will stay the same but the truth is that your body goes through so many changes as you age that the way you interact with your health can be seriously different at different times of your life. With that in mind, here are some connections between your age and your health that you should be aware of.

Your Lifestyle

When you’re young, it’s pretty easy to feel as though you’re pretty much invincible. You can eat whenever you want, go out every night, drink as much as you want, and none of it seems to have any negative impact on you. However, as you get older these kinds of things start to take more of a toll. Not only that but a lot of the things that you do when you’re younger don’t feel like they’re having an impact because of the fact that the consequences tend to be more long-term. Things like going to loud concerts or clubs are some of the most common causes of hearing loss but it’s something that you might not realise until it’s far too late. Much better to protect your hearing now rather than worry about it later.

Your Diet

Let’s face it, no matter how lucky you are in terms of being able to eat what you want when you’re younger, that’s something that’s almost certainly not going to last. If you want to take care of your health as you get older then you’ve got to get used to paying attention to your diet. Your body responds to food differently as you get older and not only can that result in things like weight gain but it can also involve pain and discomfort from certain foods. Obviously, if something has seriously changed then talking to a medical professional is always a good idea.

Joint Pain

Joint pain is something that most people assume is only really an issue as they get older, and to a certain degree, that’s true. However, even joint pain that only presents later in life can be caused by behaviours that have been happening for years. Staying active and keeping your joints strong when you’re younger can make a huge difference further down the road.

Now, none of this is to say that getting older means that you have to give up everything that you enjoy doing that’s even the slightest bit unhealthy. There’s no point in just giving up everything that makes life enjoyable. But it’s a matter of creating the best possible balance that you can. And if you can develop that balance as early as possible, you’ll end up having to give up far fewer things as you get older.

Thank you for reading!

Health

How to Help Your Aging Parents Stay in the Best Health

July 2, 2020 By lyndsinreallife Leave a Comment

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Seeing your parents age, and no longer as active as they once were can come as a shock. When your parents grow older, they may begin to experience health problems, and you may see your roles reversed. Instead of your parents taking care of you, you may now need to help care for them.

Helping your parents stay healthy can be tricky. They may resent your attempts to take care of them, or they may not believe that they need any help at all. It is vital to strike a balance between caring for them and not interfering. It is likely that your parents will want to stay independent for as long as possible, and won’t appreciate being told what to do. If you are too overbearing, you are likely to cause issues in your relationship, so talking things through with your parents, and being guided by them as to the level of help that they require is crucial.

Regular Checkups

To stay in the best health, your parents will need to have regular checkups. Along with the usual medical checkups, it is also essential to schedule hearing tests and eye tests. Many people experience a deterioration in both their hearing and their eyesight as they age. Both hearing loss and vision problems can impact on your parent’s sense of wellbeing and enjoyment of life.

Ensuring that your parents have regular checkups should help to detect the early onset of any problems, and steps can then be taken to resolve them. Hearing loss can make people feel isolated and can be frustrating for them. Not being able to hear conversations clearly, or able to listen to the radio and television can really impact on your parent’s quality of life.

If a visit to the audiologist shows that your parent is experiencing hearing loss, they may suggest that they have hearing aids fitted. Getting hearing aids can make a massive difference to your parent’s wellbeing and help them to feel more connected to the world around them. Nowadays, there are many different styles of hearing aids available. During the consultation, the audiologist will be able to recommend a style that best suits your parent’s needs, and will bring them the most significant benefit.

Keep in Touch

One of the most important steps towards helping your parents to stay healthy is to keep in touch with them either over the phone or in person. Communication is at the heart of all healthy relationships, and the parent/child one is no different. Contacting your parents regularly will help you gauge how they are feeling and gain a clearer idea of how they are doing. Being in regular contact will ensure you notice subtle changes to their health more quickly, and help them get these issues resolved.

Keeping in touch with your parents is especially important if they live alone, as they may feel isolated and lonely. Human connection and communication are crucial to everyone’s sense of wellbeing, and your parents are no exception.

Thank you for reading!

Health

How To Stay Fit As You Get Older

June 22, 2020 By lyndsinreallife Leave a Comment

As we get older, our bodies need a little extra care and attention to stay fit and healthy. It is never too late – or too early – to implement a health and fitness routine.

Everyone – even the most glamorous and beautiful Hollywood movie stars will show signs of aging – a line here, a wrinkle there, a smattering of grey hair everywhere. It is an inevitable part of life, and while you can’t stop it, there are steps that you can take to reduce it. However, even more important than your appearance is how physically well and fit you are.

Being unfit dramatically increases the chances of heart disease, dementia, and various other conditions, so it is in your best interest to take action as soon as possible. Here, we look at some of the things that you can do.

Image credit: Pixabay CC0 License

Walk to keep your heart healthy

One of the best forms of exercise for everyone, but particularly for those who are of an advanced age, is walking. It is gentle enough not to put too much of a strain on the muscles, bones, and organs, but strenuous enough to make a difference. Try to walk for at least thirty minutes a day, five days a week.

Increase your bone density

According to the International Osteoporosis Foundation, osteoporosis-which causes brittle bones-affects about 22 million women and 5.5 million men aged between 50 and 84. Prescription drugs can slow it down but there is no cure. Start taking steps to prevent fractures and strengthen the bones right now: stair-climbing equipment, cross-training equipment, vigorous walking, weightlifting with mild resistance, exercising with resistance bands and even gardening will all help to minimize the rate of natural bone loss. United Healthcare silver sneakers are a great way to find classes and advice to help you with this.

Eat smart

Eating a healthy and balanced diet is encouraged at any age, but with more than nine million cases of dementia in Europe alone, it is vital to protect the brain as we get older. It does not have to be extreme-easy dietary choices like eating plenty of oily fish, olive oil, fruit, vegetables, and omega-3 fatty acids can help nurture your brain matter and give you plenty of energy to stay healthy as you get older.

Quit the bad habits

Contrary to popular belief, you do not need to be a big drinker to damage your liver. Just a couple of alcoholic drinks every day can cause issues. No one is saying that you have to ditch your favorite tipple completely, but keep to the limit and try to have at least three days a week without an alcoholic drink.

Smoking is a whole different story – if you can ditch it completely then do it. There are no benefits whatsoever to the habit and plenty of drawbacks, from increasing your chances of cancer, lung disease, heart disease, and strokes, to name but a few.

Staying fit and healthy as you age doesn’t have to be difficult. Taking a few steps as early on as possible can mean that you reap the rewards later on.

Thank you for reading!

Health

10 Tips To Get The Most Out Of A Detox

June 22, 2020 By lyndsinreallife Leave a Comment

Detoxification is the process of removing toxins from the body. If you’re planning to improve your health or aid weight loss with a detox, try these tips to get the most out of the process.

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Quality H20. Drink more water during your detox. Your body is made up of 70% water, so you need between six and eight glasses of water a day to keep you properly hydrated. Water also helps to flush out toxins so should play a big part in a detox. If you don’t like the taste of plain water, you can add a squeeze of lemon for flavour and for an extra cleansing boost.
Go organic. Eat organic food where possible, in order to minimise your intake of toxic pesticides. Organics good gives you pure nutrients, allowing your liver to cleanse. Organic fruit and vegetables also have higher amounts of Vitamin A, vitamin C, and sulfur. All these vitamins all boost the cleansing effects in the body. You could also try a cleanse form someone like Kristen Blake Wellness.
Eat natural, and eat more greens. Stay away from processed foods, and try to eat less dairy, meat, and sugary foods. Instead, eat plenty of fresh vegetables and whole fruit. Greens, berries, apples, pears, and plums are all great choices for your health.
Exercise daily. Daily exercise improves your circulation while sweating releases toxins, so it’s a good idea to get your heart rate up. Exercise promotes detoxification and will boost all your body’s systems. As your exercise, your blood will circulate better, carrying essential nutrients to organs and muscles.
Cut out caffeine. Try to drink fewer caffeinated drinks and less alcohol, as these all dehydrate the body. Instead, swap your drinks for green tea, which gives the body many important antioxidants that it needs, in a more natural way than caffeine.
Cut out alcohol, tobacco, and processed foods. Aim to ditch these bad habits in order to encourage a healthier lifestyle. Over time, all these things can turn into toxins that the body can’t process properly. Processed foods are chemically enhanced, so they inhibit your body’s ability to cleanse itself naturally.
Eat plenty of fiber. Grains, cereals, brown bread, wholemeal pasta, fresh fruit and vegetables all help food to move through your digestive system. They also provide the body with more energy. Fibre is an important part of a healthy diet that aids weight loss but also helps the body cleanse.
Drink smoothies and juices. Leafy greens, fruits, and vegetables are tasty in smoothies and juices. Drinking them helps you to consume more alkalizing mPinerals, which detoxify the body. Smoothies are an easy way to add more superfoods to your diet.
Swap your cosmetics and cleaning products for alternatives which are non-toxic. Chemicals and toxins aren’t just found in food, after all.
Get plenty of sleep. Sleep improves the flow of cerebrospinal fluid to the brain. Your body also cleanses itself as you sleep, processing toxins and replenishing your energy levels. Both of these processes are important if you’re going to detox effectively.

•What are some ways you like to detox?

Thank you for reading!

Fitness

Fun Lockdown Workouts To Keep You Motivated

June 18, 2020 By lyndsinreallife Leave a Comment

Working out at home is one of the ways you can stay fit while social distancing is happening. Exercise is always important, but even more so now. It helps keep you healthy, keeps your mental health in check, and gives you something to do to give some structure to your day.

But one of the issues with exercising at home is finding the motivation to do it. It can be hard to make workouts fun and to get yourself psyched up to sweat each day.

So what can you do to make working out at home more enjoyable? Here are some fun lockdown workouts to keep you motivated!

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Challenge yourself with a HIIT workout

HIIT (High Intensity Interval Training) workouts are a fantastic way to exercise. They’re short, sharp and super high-energy – not something for the faint-hearted. But that’s all part of the fun! HIIT workouts provide a fast-paced, challenging session that will help you tone up while losing fat, plus help to improve your cardio health. They’re difficult, but full of some fun moves to keep you busy. Check out some of the best HIIT workouts on YouTube and start pushing yourself.

Get yourself a rebounder

If you’re looking for a great way to exercise, get yourself a rebounder. But what is rebounding on a trampoline? Rebounding is an effective form of exercise, while also having the benefit of being a lot of fun. While many people have trampolines in their backyards for the kids, this is a type of equipment that’s more suited to the adults in the family. With so many great exercises you can do on a rebounder, it’ll certainly liven up your fitness routine.

Try partner exercises

Working out with someone else is a great way to stay motivated, so why not give some partner exercises a try? There are some great partner exercises you can do with a resistance band, as well as bodyweight moves. Partner workouts can be fun, challenging and could even bring you closer together – making for one highly effective way of working out!

Join a group workout with friends

Video calls have become a part of people’s daily routines, with both work and social lives taking place on applications like Zoom. But have you thought about doing a group workout with friends online? A video workout can be a fun way of spending time together and help you look forward to a workout. You could follow another video together, or task someone to design the workout each time! This is an ideal solution for those who miss going to classes and want a bit of company when they work out.

Staying motivated to exercise is never easy, but there are a lot of things you can try while in quarantine to stay on top of your fitness. Check out some more fun ways to workout at home to help you stay strong and healthy and keep on top of your fitness goals!

•What have you been doing to stay on top of your workout routine?

Thank you for reading!

Health

Keeping Positive Through Weight Loss

June 12, 2020 By lyndsinreallife Leave a Comment

If you’re trying to change your body with weight loss then you will understand the struggle that requires you to stay positive and upbeat. Usually for a long period of time too. However, it can be difficult to feel good about yourself, especially when you’re not happy with the way you feel or look.

Photo by Natasha Spencer from Pexels

This is why it is important to boost your confidence through your weightloss journey. Many dieters expect to feel better about their bodies when they have lost weight. But if you work on boosting your confidence through your weight loss journey, you’ll be much more likely to stay motivated, stick to your weight loss program, and reach your goal.

Let’s have a look at some of the techniques you can use to stay positive and motivated through your weight loss journey:

Believe In Success

Believing in yourself has massive benefits. If you start to believe that you can lose weight, you are much more likely to actually reach your goal But if you go into it thinking you’re going to fail, there is a high chance you will fail. Try to train your brain to believe in yourself. You should also do your research in areas like programs to follow, through The Plastic Surgery Channel, ways to workout at home, etc.

Set Yourself Smart Weight-Loss Goals

One of the biggest mistakes that people trying to lose weight make is not setting goals. Or worse, setting goals that are unrealistic. The goals you set, are the roadmap for your entire weight loss journey, so you the goals you set can change the whole of your weight loss journey. Take a few minutes to set yourself smart goals, grab a pen and paper, and make yourself both short-term and long-term goals. Setting weekly goals can help, but you need to be aware that at times your body needs longer to settle into a new weight loss routine.

Stay Upbeat And Energized

Chances are you won’t feel confident during weight loss if your energy loss are extremely low. Eating less and exercising more can have a massive effect on this. Especially during the start of your weight loss plan. If you stick to it though, it won’t be long before you start to notice a difference, and the extra effort you are putting in will make your feel more energized and ready to go. If you want to stay energized and upbeat, at the start, your diet is really important. The goodness you fill your body with will provide you with the energy you need to do the exercise that is going to give you that extra bounce in your step.

Look More Confident Now Rather Than After

Although you might want to wait to make yourself look fabulous after you have lost weight, you should start now rather than later. Your confidence will grow quicker and your weight loss program will help to boost it into hyperdrive, especially when you change your look. Even if it is treating yourself to a few new workout clothes, feeling confident now rather than after will help you to stay motivated and lead to more success.

Be Confident With Your Exercise

If you haven’t exercised in longer than you’d like to admit, you might feel scared or intimidated to start a new exercise program, try a new class, or hit the gym. Try not to worry though, the majority of people who see you exercising will have an admiration and aspirational view of your efforts rather than a negative. Think about when you see others exercising, you don’t jump to negative thoughts, instead you feel positive for that person trying and keeping themselves fit. You will always come across people who are negative but for the majority, people will support you.

How To Workout Like A Pro

Everyone has different things that keep them motivated during a diet. It can be difficult to keep your head up and positive when you don’t see the results that you want on the scales. However, there are ways that you can keep yourself upbeat and ready to complete your workouts, keeping your diet on track. It’s all about finding ways to exercise that you enjoy. Choose some activities that you really enjoy and try to incorporate some of them into your lifestyle too, Whether you join a gym and include it in your daily routine, go for a family walk every weekend, or go for a cycle, be sure to find something to you enjoy and it will make it easier.

These six tips should help you to keep positive throughout your weight loss journey, is there anything that you are doing to keep yourself positive and motivated through your journey? Please share them in the comments below!

Thank you for reading!

Health

Healthy Living 101: 8 Ways to Reduce Your Risk For The Big Four and Other Chronic Diseases

June 3, 2020 By lyndsinreallife 1 Comment

Cardiovascular diseases (stroke and heart disease), diabetes, lung disease, and cancer are some of the leading causes of preventable death across the world. But you can reduce the risk of these big four chronic diseases and other long-term illnesses by changing your way of life. This is because most common chronic diseases share risk factors related to our habits and everyday choices. For instance, an unhealthy diet can lead to obesity, which is one of the risk factors for certain types of cancers, plus stroke, heart disease, and diabetes. On the other hand, smoking is a major cause of lung cancer and Chronic Obstructive Pulmonary Disease (COPD), and it puts smokers at a higher risk for heart disease than non-smokers. Below are some of the ways you can prevent, delay, and manage chronic diseases.

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Eat Healthily

Eating a healthy diet is one of the easiest ways to delay, prevent, and manage type-2 diabetes, heart disease, and other chronic diseases. Ideally, you need to eat a balanced diet made up of veggies, fruits, lean meats, whole grains, low-fat dairy products, and whole grains. Adjust your foods based on the nutrition “diet” you’re following (for example, the keto diet requires high fats and low carbs). If you’re overweight, you need to lose 5 to 7 percent of your body weight to delay or prevent type-2 diabetes.

Limit Your Alcohol Intake

Moderate alcohol consumption means taking an average of two alcohol drinks per day for men and just one drink per day for women. Anything above this amount will put you at risk for various types of cancers. Additionally, excessive drinking will eventually lead to high blood pressure, heart disease, liver disease, and stroke. Not to mention, drinking can kill you. You can prevent all these health risks by not drinking too much.

Quit Smoking and Avoid Being a Passive or Second-Hand Smoker

If you are addicted to smoking cigarettes, you can (and should) seek professional help to quit. As we noted previously, smoking is one of the major causes of lung cancer and Chronic Obstructive Pulmonary Disease (COPD). Smoking is also a major risk factor for stroke and heart attack. Not to mention that second-hand smoke is a risk to others, so not only are you affecting your health, you are affecting others’. It’s not too late to quit this habit and reduce your risk of all these health problems!

Reduce Your Stress

According to WebMD, stress can easily increase your blood pressure, cholesterol levels, and cause a heart attack. In fact, stress is one of the primary triggers of mental health issues, like depression and anxiety. If you’re currently experiencing stress, make sure to talk to your healthcare provider to help manage it.

Exercise Your Body

Exercising is vital to your overall health and well-being. Identify a physical activity that you like, and that will challenge your body. Remember that your heart is a muscle, and it needs regular exercise for it to remain healthy. Exercising your body will also help you to maintain healthy body weight. However, before you can start exercising, you need to consult your healthcare provider about the appropriate exercise plan, especially if you have heart disease.

You don’t need a complex exercise plan to be healthy; it can be as simple as stretching your body, dancing, or walking up and down the stairs. Alternatively, you can start a walking group with other people from your neighborhood. Exercising with your friends is a great start, and your friends will hold you accountable if you feel like giving up.

Get Screened

To catch or prevent chronic diseases, you need to visit your physician for preventive services. Additionally, it’s essential that you report new signs and symptoms to your doctor. Regular checkups to measure sugar levels, blood pressure, and cholesterol are also important. When a problem is discovered early, it can be easier to treat through therapeutic apheresis.

Get Enough Sleep

Getting enough sleep will help restore your body, and it will affect how you feel. If you’re having trouble sleeping, it’s important that you establish a sleep routine. Ideally, a good routine will include going to bed and waking up at the same time daily, plus avoiding alcohol and heavy meals before going to sleep. You can wind down before going to bed by:

Listening to calm music
Reading a book
Practicing meditation
Having a cup of chamomile tea
Reflecting on the positive events of the day/writing in a gratitude journal

Control your Blood Pressure

It’s crucial that you keep your blood pressure in check to prevent damage to the walls of your arteries (tear, bulges, and hardening), which can cause heart disease. Ensure that your physician checks your blood pressure frequently and follow the management directions.

Changing your lifestyle isn’t an easy task, and forming new habits doesn’t happen overnight. However, by taking the necessary steps like making your breakfast the healthiest meal, you can stay on top of your health and reduce your risk of chronic diseases.

Thank you for reading!