Guide To Getting A Good Night's Sleep

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DISCLAIMER: As always, this post is only to provide general information. Please consult with your healthcare professional regarding treatment for your specific needs.

Sleep problems can be common with a lot of people. We have all been around friends or colleagues that have said they are exhausted or didn’t sleep well last night. The good news is that if you are intentional and committed to making some changes, you can get a much better night’s sleep, which can be a benefit to your life, as well as your health and wellness.

Below, I share a few suggestions that you can try in your nightly routine that may help you achieve a more effective sleep.

Avoiding Caffeine

It can be hard to cut caffeine completely from your body, but when you have caffeine close to bedtime, it can significantly disrupt your sleep. If you are someone that does have caffeine in their diet, then avoiding it closer to bedtime will be beneficial to you. The impact that caffeine has is also true as you get older, especially if you consume it multiple times throughout the day, so taking steps to get into healthier habits now, will augur well for your overall health.

Rest and Unwind

This might sound like an odd one, because surely going to bed itself is a way to rest and unwind? But in actuality, stress has a massive impact on how well you are able to sleep. So before you actually get into bed, you need to take time to rest and unwind. It could simply be meditating for a few minutes, lighting a candle or listening to calm music. It’s best if you can avoiding screens and computers before bed because they can overstimulate your brain. A good book or magazine is the perfect alternative, but either way make sure it is stress-free. If you’re quite easily involved in fiction, then a tense, scary, or emotional story is not great for bed-time. Keep it easy, breezy, and even uplifting.

Try Natural Remedies

They say that pillow sprays made from things like lavender can have an impact on your sleep, so that is a natural easy win that can help you to drift off. Diffusing essential oils can help, as well a CBD oils like those of Imbue Botanicals, for example. The reason being, if you suffer from anxiety at night, or are someone that suffers from insomnia or wakes up a lot, then this kind of oil might be a solution, as it relaxes the mind and body, reduces your heart rate, and helps you drift off to a restful night’s sleep.

A fragrant, warm bath filled with luxurious oils or bubbles is a great way to relax. We may not have the time to regularly indulge in baths during the week, but they are perfect before an early night. Breathe deeply, apply a face mask or other pampering treatment, and try to release all the tension from your muscles. When we fall asleep, our temperature drops slightly. This also happens when we get out of the bath, and mimicking a slight temperature drop can tell our brain that it is time to sleep.

Create a Conducive Environment for Sleep

Where you sleep plays a big part, because if you are not comfortable, then it will be hard to drift off to sleep. Making sure that you have a mattress with good support and some comfortable bedding is an easy win. Then make sure your room is just the right temperature for you, as too hot or too cold will impact how well you sleep. Don’t use your bed for things like studying or doing work as these can be things that stimulate the mind, and you will start to associate your bed with those things. Not good when you are already struggling to drift off.

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Headaches: Causation, Treatment & Prevention

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While the science behind headaches stems from a biochemical disorder, psychological influences can play a key role in the onset or maintenance of a headache. Research has shown that there is a comorbidity between psychiatric symptoms and headaches, particularly that of anxiety and depression. Due to biopsychosocial factors, headaches can have serious influences on a person's overall quality of life. In this post, we are going to take a look at the causation of headaches and ways you can treat/prevent them.

Primary Headaches

There are 2 types of headaches that a person can experience- primary or secondary. Primary headaches happen when there is an issue with the pain sensitivity structures or they go into overdrive. Nerve or blood vessels around the skull, head or neck muscles, or chemical activation in the brain can all play a role. One of the most common types of primary headaches is a migraine.

Migraine

Symptoms can cause intense pain or throbbing typically on one side of the head. While the verdict is still out on the causation, researchers believe that the causation is related to unstable nerve cells that overreact to different triggers. These triggers can include...

  • Issues with sleep

  • Depression, Anxiety or Stress

  • Hormonal changes in the body (including PMS)

  • Fatigue or hunger

  • Alcohol Use or caffeine withdrawal

  • Bodily strain related to posture

Secondary Headaches

These headaches are typically related to a secondary cause, such as a medical condition. These can include...

  • Head Injury (such as a concussion)

  • Infection

  • Overuse of medication

  • Congestion of the sinuses

  • Tumor

  • now COVID-19

Treatment of Headaches

As there are many ways to treat a headache, I will touch on a few common and not-so-common treatments.

Over-the-counter

Anti-inflammatory medications (such as Aspirin or ibuprofen) and acetaminophens (i.e., Tylenol) are what many individuals use for pain relief. These medications either block the production of chemicals that cause inflammation or elevate pain thresholds to relieve pain and reduce fevers (in the case of acetaminophens). If you see a primary care provider or specialist, they may recommend other types of medications which call for a prescription.

As we stated before, because there is a psychological aspect that can onset headaches, there are other forms of treatment that don't require medication (but an appointment with a psychologist or therapist). These include...

Stress management

Using learning relaxation techniques- such as deep breathing, muscle relaxation to manage stress which can reduce headaches. Additionally, Cognitive Behavior Therapy can teach coping skills to manage pain.

Acupuncture

Some research shows acupuncture to be effective in the treatment of headaches by restoring the flow of energy in the body and removing negative energy related to pain by dividing the body into zones and pressure points (typically near the nerves).

Feedback Treatment

Biofeedback is a common modality used in headache treatment. It involves sensors placed on different parts of the body that monitor physiological changes in the body (including muscle stress, heart/ respiratory rate and skin conductance). In turn, instant feedback is provided to the specialist who helps teach the individual how to gain control of these bodily processes.

Additionally, neurofeedback is another feedback modality where sensors are connected to the head to determine neural activity levels in specific brain areas. This information is relayed in real-time, and the specialist provides techniques to teach the individual ways to control brain activity responses.

These feedback modalities can decrease psychiatric symptoms like stress or anxiety, reduce pain and muscle tension, as well as strengthen brain activity.

Headache Prevention

As we've discussed, there are many things that can cause a headache and while some of these may be out of our control, there are still preventative steps that you can take to either reduce some of the characteristics of headaches (duration, intensity, frequency). These include...

  • Diet changes & increase water intake

  • Healthy sleep regimen

  • Reducing stress

  • Seeking Therapy to decrease psychiatric symptoms

  • Increasing opportunities for self-care

  • Talking with your doctor


As always, this post is only to provide general information. Please consult with your provider regarding treatment for your specific needs.

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Ways To Boost Your Mental Health At Home

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Maintaining a high level of mental health has never been as important as right now. A pandemic and subsequent lock down means long stretches stuck in the house; and, if you like to get out and socialize, the enforced house arrest can feel like hell. For those who already suffer from mental health issues, it’s essential to keep tabs on any negative emotions.

Of course, it’s not as if you will have help. Sure, Zoom video calling makes it less tough, and some professional therapists will conduct sessions online, yet the options aren’t comprehensive. You may find that you’re alone with only your brain for comfort, and that can be tricky. If you don't take action while you’re locked down, your well-being could be in jeopardy when the world begins coming into its new normal.

Thankfully, there are tons of resources that can be accessed, and the following come with no guarantees, YET they may give you the boost you need to manage self-isolation.

Meditate

The simplest and most effective thing you can do when life starts to get challenging is to meditate. What’s incredible about this tool is that you can do it from anywhere in the world. All you need is a quiet space and plenty of focus. Don’t worry if you don’t have the latter because you’ll build staying power the more you practice.

There’s no reason to fret about understanding the “dynamics” of meditation at all. Yes, most people do it one way, but if your methodology is a little different, it’s not an issue as long as it works. At first, try and channel your thoughts towards a single goal for a minute or two. Then, the more you get used to the feeling of weightlessness, the longer you’ll be able to meditate.

Meditation allows you to eliminate thoughts and emotions that lead to stress and anxiety. Therefore, meditating once a day should act as a factory reset for your mind and body.

Go Outside (If You Can)

Depending on the rules, you may not be allowed outside at all. Certain countries have only relaxed their state of emergencies, and even then it applies to kids and pregnant women. So, going outside every day may not be an option. However, if it is, you should take the opportunity to leave the house and relieve the tension.

A PNAS study found that spending ninety minute outside of the house can lower brain activity. Now, this doesn’t sound like a good thing, but it’s essentially a form of meditation. You use walking (or any form of exercise) to forget about the problems that appear as if they are insurmountable. They seem that way because you’re surrounded by and have nowhere to go. Of course, leaving the confines of your property instantly opens up the brain to a new, healthier environment.

Repair Stuff That Makes You Self-Conscious

It’s worth noting that you shouldn’t change anything about your body if you think the step is too great. After all, it’s not as if you can get your old features back once they’re gone. Still, you don’t need to revolutionize the way you look to make you feel better about yourself when you stare into a mirror. Repairing can be as simple as updating your wardrobe or meeting a wellness goal. Moreover, think about your smile for a moment - does it impact the way you act when you’re in public? Lots of men and women will try not to smile as smiling shows oral flaws and imperfections. With Invisalign treatment, though, you can straighten out your teeth in no time without invasive procedures. Plus, the treatment is proven to work, so the odds of boosting your smile are high.

Review Relationships

Mostly, your relationships will help you to get through tricky periods in life. Without a strong core of people who support you no matter what, maintaining your mental health is hard. That said, not every relationship will be healthy. Some are toxic and people don’t realize it until it’s too late.

One of the resources you have in abundance is time, and you should use it to reflect. Analyzing whether a friendship, partnership or romantic relationship is helpful will allow you to cut the cord if necessary. The key is to watch out for the telltale signs, such as a lack of compromise and constant judgment. Inc has more if you’re interested.

Purging people from your life is a decision you shouldn’t take lightly. Yet, it could be the correct one if those people only bring negativity.

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How Your Home Could Be Damaging To Your Health

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While we are progressing in the pandemic “Safer At Home” shut down order, and we have been secluded to our homes for weeks now, I thought it would be important to talk about how we can really be SAFER at home. We are all trying to maintain our sanity at this point from finally putting those healthier lifestyle goals to work (by exercising and eating clean) to ZOOM and chill nights with our friends. However, have we really taken time to make sure our homes are safe to do these things?

Our environment has a big role to play in our health and if you are not careful, your home could be damaging your health in a lot of different ways. These are some of the potential ways that your home could be harming your health.

Photo Credit

Photo Credit

Moving Home 

When you initially move into a new home, this can have an impact on your health, but a lot of people don’t consider this. It is a very stressful process and that can negatively impact your mental and physical health. That’s why it is so important that you plan your move carefully and try to find ways to reduce stress during the move so things don’t get on top of you. 

Poor Air Quality 

The air quality is becoming superb outside due to the shut down, but have you ever thought about the air quality inside your home? Most people haven’t and it can be a big problem. In fact, the air quality inside your home is often worse than it is outside because the air does not circulate. Things like cleaning products or certain types of candles can release a lot of chemicals into the air, and breathing all of that in is not good for your health. It is important that you try to open windows and circulate air as much as possible and switch to green cleaning chemicals where you can. An air conditioner can help, but only if it is cleaned and maintained properly or it will make the problem worse. You should also consider getting more plants in the home to help purify the air as well. 

Dangerous Materials 

If you live in an older home or apartment building, there may be dangerous materials like lead or asbestos in your home, and these can lead to some serious health problems. Asbestos is the main cause of a type of cancer called mesothelioma, and if you are exposed for a long period without realizing, you may be at risk of developing the condition. If this does happen, you may be entitled to some compensation, so get in touch with a mesothelioma lawyer right away. If you suspect that there are dangerous materials in your home, make sure to call in some professionals to test and remove materials if necessary. Never try to do this yourself because you could be putting yourself in more danger.

Missed Spots When Cleaning 

We all like to think that we have a clean home, but are there spots that you are missing when you clean? Most people don’t realize, but there are a lot of common spots that get missed when we are cleaning, and this can lead to a buildup of bacteria over time. Things like light switches and door knobs, for example, are touched a lot and carry a lot of bacteria, so they need to be cleaned properly on a regular basis. 


These are just some of the ways that your home could be harming your health, so you need to be careful.

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A Beginner’s Guide to Meditation

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The art of meditation has grown in popularity over the years. It is recommended for everyone because of its benefits. Physically, mediation is said to lower blood pressure, improve blood circulation, lower heart rate, lower respiratory rate, and lower blood cortisol levels.

Meditation is also associated with mental health. It's believed to be helpful for those who experience anxiety and depression, helping them maintain peace of mind. It also helps reduce stress, increase relaxation, and improve cognitive skills like concentration and attentiveness.

With all the wonderful effects of meditation that encompass physical, mental, emotional, and even spiritual health, there's no question why many are eager to try it out. If you're trying meditation for the first time, here's a guide to help you get started.

Sit quietly for two minutes

The art of meditation requires peace and quiet so you can get in touch with your body and mind. For most people, it can be difficult to sit quietly with minimal movement for a long time. That's why it's ideal to take things slow, especially for beginners. In the first few days of trying out meditation, start with sitting quietly for only two minutes. Do this every day and you'll find that you'll be able to do it for longer periods of time as you go along.

Don't worry too much about knowing how to meditate

Most beginners worry too much about the logistics of meditating. They try to find the perfect spot, get a comfortable cushion to sit on, etc. These are all really good when it comes to maximizing your meditation efforts, but for your first time, you don't really need to worry about these things. You'll figure it out sooner or later. But for now, all you have to do is sit quietly and begin without worrying about whether or not you're doing it right.

Keep track of your breathing

Once you're all settled down, close your eyes and keep track of your breathing. Count how many breaths you're taking, starting with 1 and ending with 10. Repeat the cycle again and again. When you do this, you're focusing your mind on one thing. But later on, your mind will start to wander. You may recall good memories, see peaceful places, or think happy thoughts. This is all completely normal. Allow yourself to live in the moment and then start counting your breaths again later on.

Acknowledge thoughts and emotions

Many people think that meditation is about clearing the mind. It is at some point, but that's not entirely the purpose of it. Oftentimes, when you meditate, you'll feel all sorts of different emotions. You may feel anxious, scared, lonely, or sad. But it's all part of the process. Learn how to embrace these emotions and allow yourself to go through them. Stay and get curious about where your thoughts will take you, but be careful not to dwell on them and make sure to end your meditation on a good note.

Commit to it

It's easy to say you'll meditate every day. But with the hustle and bustle of life and our busy schedules, it's easy to neglect it. But in order to maximize its benefits and really feel the power of meditation, you have to commit to it. Set a reminder for yourself to meditate at least 10 minutes daily. You might even want to consider getting mala beads to serve as a reminder to live in the moment.

Meditation is a powerful art, and all you really need to master it is dedication. Use these tips to help you get started, especially through these trying times that we are currently experiencing present day.

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Taking Care Of YOU (the easy way...)

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Sometimes even though we want to make changes and feel better, we don’t really know where to start. When it comes to taking care of yourself, you can do smaller things in the beginning and slowly over time build it up. 

It takes 12+ weeks to build or break a habit, and if you overload yourself with too many at once, it can begin to feel like a chore, not something that you want to do. So here are a few simple things that you can do to take better care of yourself, without the pressure or stress. 

Food

Have you took a look at what and how you are eating? Chances are there’s room for improvement. Don’t worry, though, you don’t have to make a lot of drastic changes all at once. Instead of thinking about a diet, think about a healthy eating plan instead. Find foods that you love to cook, try new fruits and vegetables, and try new recipes. If you find that you snack a lot, then try swapping out your usual snacks for a piece of fruit or some salad. Much about healthier eating has to do with preparation.

Supplements

Taking a supplement can change a lot. If your diet isn’t incredibly well balanced (and even when it is), there are some things that you are probably pretty lacking in, and everyone needs something different. This is where Hundred supplements are ideal. Instead of paying for a standard multivitamin, you can have something that is designed for you and your lifestyle. 

Tech-Free

We spend so much time on technology. Our mobile phones are in our hand almost all of the time. Between that and work laptops we are plugged in nearly all of the time. Using technology too much has been shown to have a negative impact on us. So making a conscious effort to turn off the laptop, leave the phone on the side and get some technology-free time. 

Start Working Out

You don’t need to head to the gym for long, intense workouts. You can do more gentle exercise at home. Starting with Yoga, or even the 30-day shred. A few times a week will improve your energy levels, and the other perk is that you will naturally be more thirsty. So you will be drinking more water - perfect! 

Rest

If you are busy most of the time, you might not notice your stress levels creeping up. Over time these can become dangerous and cause a range of other issues too. Learning to rest properly, or going to bed a little earlier can improve your mood, your energy levels and your productivity. 


If you struggle to sleep, then consider using an app like the Calm app or Headspace to help you drift off to sleep, or to learn other relaxation techniques. 

Work Free

If you run your own business, then this might be more difficult, but making sure that you have strict work-personal life hours will mean that you aren’t working when you should be relaxing. 


Smaller changes add up to a more significant difference over time, and they are more likely to be permanent changes too. 

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How To Relieve Jaw Pain

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Jaw pain is a common problem. Many people can experience it, and it has a range of different causes. You might find that your jaw hurts at certain times of the day, such as when you first wake up in the morning. You could also have jaw pain that starts suddenly and then won't go away. It can range in severity, from mildly annoying to being so painful that you can't eat or talk. If you're experiencing jaw pain, you need to know how to treat it and how to find the cause. Here are some things you should do if your jaw hurts.

Relieve the Pain

The first thing that you may want to do is address the pain you're experiencing in the short term. While this might not get to the bottom of the problem, it will help you to feel better until you're able to get the treatment you need. Over-the-counter painkillers can be a good option to help you if you're in pain. Ibuprofen and other medications are easily available and effective for mild to moderate pain. You can also consider hot and cold therapy, using things like ice packs and warm compresses to help relieve your pain.

See A Dentist

When you're considering treatment for your jaw pain, it can be hard to know whether to see a doctor or dentist. A dentist is often the right choice, and they can refer you to a doctor if it's necessary. Dentists don't just know about teeth; they're also familiar with how the jaw works. Some jaw pain is caused by dental problems and can be addressed by your dentist. They can do everything from remove wisdom teeth to provide you with a mouth guard to help you stop grinding your teeth at night. They can also treat infections, perform root canal treatments, and carry out various other dental treatments.

See a Doctor

A doctor could also be the right person to see if you have jaw pain. Again, they could refer you to a dentist if they're the better option. If home remedies don't improve your pain and it's interfering with your daily routine, your doctor may be able to help. They can provide treatments such as muscle relaxants or steroid injections to help with some causes of jaw pain. A doctor can also help if you have injured your jaw in an accident.

Learn to Relax

Some jaw pain comes from clenching your jaw and grinding your teeth. If you're someone who does this, some help with relaxation can relieve your jaw pain. There are many ways to relax more and deal with stress in a healthy way so that you're not so tense. You could be surprised by how much it might help to relieve the pain in your jaw. People relax in a lot of different ways, from exercising to meditating, so find what works for you.


You don't have to suffer with jaw pain. If your jaw is aching, do something about it and get help.

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Forget the Dieting Gurus: Go the Traditional Route

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There are thousands of people out there pushing diets and making promises all around the world. If you get on their plan, they tell you, you’ll be able to lose weight, tone up and get rid of those love handles you loathe. The problem with diet gurus is that (at the root), they’re trying to sell a product, be it a book, supplement, or online course. While there’s nothing wrong with this per se, it creates a conflict of interest. Does the guru want to make you healthy, or do they want the money? In reality, it’s probably a bit of both. 

Fad diets, however, are often unsustainable, and sometimes they can lead you to eat foods that are dangerous to your health, all in the name of weight loss. Many, for instance, advocate high fat and high meat consumption - two food categories associated with shorter lives and more disease. 

The key to the puzzle is to look at what thriving populations ate in the past and what worked for them. The inhabitants of Sardinia in the Mediterranean, for instance, had long lives and lived practically disease-free. They ate a diet of beans, whole grains, and vegetables, with the occasional peppering of nuts and seeds. Meat, fish, cheese, oil, and sweets were rare treats - not a part of the everyday diet. 

The following infographic details some of the most popular fad diets and talks about the dangers of going on one of these programs. It then describes the kinds of foods we should adopt if we want to live well for a long time. 


Infographic by USC

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Make Health And Happiness Part Of Your Daily Life

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Like so many women, if you’re living a busy and stressful life, it could be taking a toll on your general health and well-being. It’s important nowadays to take the time to look after yourself and think about each lifestyle choice you make. By making positive changes to your everyday routine; you’ll become happier and healthier, which will help to lead you through a long a fulfilling life. The following are some areas to consider if you feel like life is weighing you down a little, so that you can begin to enjoy health and happiness each day.

Nourishing Yourself

Food is our body’s fuel, so filling yourself up with junk food all the time, will not have a positive effect on your health and how you feel. By no means do you have to give up your favorite treats completely, as a little of what you enjoy can do you good. However, candy, cakes, and fast food should be regarded as treats for special occasions or a reward for a heavy duty workout. By keeping your sugar intake down; you’ll have more energy and won’t have to face any crashes from the glucose leaving your system.

Cooking fresh meals is another smart idea, as it makes it simple to control what you’re eating. If you cook from scratch, then you can monitor the ingredients, including any fats and sugar, which goes into your delicious homemade meals. Cooking can also be therapeutic, as you can focus on the task at hand, and let your daily stresses float away. The more you get creative in your kitchen, the better you’ll get; so check out some recipes and tutorials online for some inspiration, and before you know it, you’ll be feeling beautiful from the inside out!

Seeking Help

It’s always a cathartic experience to talk to somebody else about your worries and problems; however, many people find it difficult and often shy away from opening up, especially when it comes to both their physical issues and mental health. Whether you have worries regarding your intimate area and want to look into the Geneveve procedure, you’re struggling with low mood and need counsel, or you’re impacted by anxiety surrounding an array of things; there’s no better time to get help, than right now.

Try and make time to call, or even email, a friend or family member to tell them what’s happening. By going through everything, you’ll be able to take the weight off your shoulders and are likely to gain some positive advice in the meantime. A simple catch up and chat with somebody can also highlight all the successes and good points in your life right now; this in itself will give you a boost and make you feel better about your situation.


If you’re uncomfortable sharing your thoughts with those that you know, or you feel your problem is too serious or complicated for them to help solve; there are plenty of resources available to you. Take a look online, and you’ll find an array of contact details to access expert help from people who have been professionally trained in dealing with your particular problem. You might just be feeling generally overwhelmed in life, and need some advice on how to ease the pressure and move forward; whatever it is, it’s not worth keeping everything to yourself.


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Low On Energy? 3 Possible Causes To Explore

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Feeling low on energy is always difficult to cope with. You otherwise feel well and like yourself, but your energy reserves seem to be permanently depleted, making even mundane, simple tasks feel as if they require a Herculean effort. For most people, low energy is an acute issue that naturally resolves itself, but for some, the problem can become more long-term.

If you have been feeling low on energy and struggling to go through your normal daily routine for a while, there are three possible causes that you may want to investigate further, starting with…

Thyroid issues

The thyroid is a butterfly-shaped gland in your neck and, in some people, it can cause issues. Some people experience an overactive thyroid while, for others, the issue is underactivity, with the latter more likely to cause symptoms of low energy.

Thankfully, if you do have an underactive or overactive thyroid, management is relatively simple. Both conditions are well understood, there is a range of medications that can produce favorable results, and specialists such as the likes of RedRiver Health and Wellness Center can ensure you’re feeling back to your best in no time.

If you believe thyroid issues are the cause of your low energy, speak with your primary care physician for further advice.


Vitamin deficiencies

While any vitamin deficiency can cause low energy, deficiencies in vitamin B12 and vitamin D are usually the prime suspects. With most vitamins, a balanced diet is usually sufficient to ensure that our levels are where they should be. However, some people cannot absorb B12 effectively due to a condition called pernicious anemia, and vitamin D is primarily obtained through sunlight exposure rather than diet - so even someone eating a perfect, nutritious diet could still find themselves experiencing deficiencies.

As you might expect, the treatment for these deficiencies is supplementation. Vitamin D deficiencies tend to respond well to oral supplementation, but B12 can be trickier, especially when pernicious anemia is present - so always speak to your doctor to confirm the diagnosis and obtain further advice if you suspect your low energy is caused by a vitamin deficiency.


Stress

Some people experience stress as a jolt of energy, feeling as if their mind and body are constantly whirring. However, stress can cause exactly the opposite issue; a complete lack of energy that no amount of sleep, exercise, or good nutrition seems to be able to cure.

Unfortunately, stress is a difficult condition to manage, and many people experience numerous flares over the course of their lives. You may find that taking some time off from work, indulging in self-care, and other simple remedies can help alleviate the condition. However, if simple at-home treatments do not appear to be making a significant difference, do take the time to speak to your doctor for further advice.


In conclusion…

It’s important to note that low energy is not just a fact of life. If you’ve found that your get up and go has got up and gone, it’s well worth considering the possibilities above when seeking a resolution to this all-too-common health issue.


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