Wellness Archives - Page 3 of 37

What to Do If You Struggle to Get a Good Night’s Sleep

March 18, 2020 by Mandy

Getting enough sleep every night is critical to living well. Not only does sleep allow your brain to shut down and unwind from the stresses of your daily life, but also your body does most of its recovery during deep sleep. Moreover, the adverse effects of not getting enough sleep are almost too many to count.

If you think that you have insomnia, it is a good idea to consult your physician to get their take on the situation. However, if you have been simply struggling to get the right amount of restful sleep at night as a result of an overactive mind or some new stresses in your life, there are a few home remedies that you can try out which might help you catch the sleep that is eluding you.

Switch Off the Screens

While phones, tablets, and laptops are powerful and helpful tools that are used every day, they also might be the things stopping you from getting good sleep at night. The screens of these devices emit what is called blue light.

When your eyes are exposed to the blue light of your phone screen right before bed, for example, it can result in your mind becoming more alert and stop the release of melatonin, the hormone that helps you relax. If you are in the habit of looking at your phone before you sleep or watching television in bed, consider making a switch. Try cutting your screen time one hour before going to bed. This should allow your brain enough time to unwind and prepare for sleep.

Try CBD Oil

CBD oil, while not recommended for the long-term treatment of sleep issues like insomnia, has been proven to help those who struggle with falling asleep to relax. CBD will not produce the effects of marijuana in that it lacks enough THC to result in the user feeling “high”. Rather than cause impairment, CBD oil might assist in calming anxious thoughts.

There is, yet, no concrete proof that CBD will work as a sleep aid for everyone who tries it, but there are virtually no adverse side effects to using it. So, the next time that you find yourself struggling to sleep, it might be worth seeing some hemp distillate for sale.

Watch What You Eat (And Drink)

The things that you choose to eat and drink close to bedtime can profoundly impact the quality of sleep that you can get. Try to avoid eating heavy meals close to bedtime, particularly meals that contain too many carbs. Such meals might be throwing off the release of melatonin in your body.

Caffeine is the obvious stimulator that might keep you from resting, so try cutting back on caffeinated drinks a couple of hours before you plan on going to bed.

If you are in the habit of drinking a glass or two of wine before bed because you assume that it will help you relax, think again. This is another habit that could be drastically disrupting your body’s ability to release melatonin, which factors into your circadian rhythm.

Top Tips for Ankle Injury Prevention and Recovery

March 18, 2020 by Mandy

Although ankle injuries are often associated with sports injuries, they are not limited only to athletes. Ankle injuries are one of the most common injuries people of all ages can have at some point in their life.

From sprains to fractures, ankle injuries can vary in pain and seriousness. Sometimes even something simple as walking on the sidewalk can cause a painful sprained ankle (and most of us have experienced that pain at least once).

Although ankle injuries can happen to almost anyone and anywhere, men between 15 and 24 years old have a greater chance of injuring an ankle. Why? Because this is usually the time when boys take part in some sort of sport and the most common sports that can lead to ankle injury are the ones that are the most popular for this age group. And those include football, basketball, volleyball and soccer.

So, if you have boys at home (but as we said no one is spared) that might suffer from these injuries, here, we are going to talk about ankle injury recovery and what to do to prevent it.

Prevention

There are a number of ways you can prevent uncomfortable ankle injuries that will surely get in the way of normal day to day activities. If your boys are athletes that have sprained their ankle before but the level of injury wasn’t that serious maybe you should consider investing in a lace up ankle brace that offers extra protection and support to ankles.

Also, doctors recommend several other ways of preventing ankle injuries. The first and foremost is to have an exercise regime and to maintain a healthy weight. But you should also avoid exercising when you are exhausted or are feeling any pain. Invest in shoes that are well fit and that are appropriate for the activity you are doing. And remember to always warm-up before exercise.

What to Do With an Injured Ankle?

If you do end up with an injured ankle (or someone in your family) the first steps of recovery include resting, icing, compression, and elevation. It’s very important to rest when you are feeling pain. This will help prevent further damage to the ankle.

If the swelling starts to occur the best way to reduce it is by icing. Rember to remove the ice after 15-20 minutes in order to prevent frostbite, and wait for around 40 minutes before you apply ice again.

Next, you can compress the ankle by wrapping it with an elastic bandage but make sure not to wrap it too tightly. This will keep the ankle immobile and supported. And lastly, elevating the ankle will reduce swelling and uncomfortable pain.

Types of Ankle Injuries

There are three types of ankle injuries and they can be categorized as sprains, strains, and fractures. They are categorized this way because during the damage to the ankle different parts of ankle tissue become impaired.

If the ligaments have been damaged that means that the ankle has been sprained. When someone has a strained ankle it means their muscles and tendons have been damaged. And fracture is the term that describes breaks in one or more bones of the ankle.

Depending on the type of injury your doctor will prescribe the proper treatment. Sprains and strains usually don’t last long and the best way to reduce pain is to rest and enjoy the couch or bed for a while.

Common Causes

An ankle injury can happen almost instantly at any time and in any place. So it’s very important to take care of yourself and follow preventative measures like wearing proper footwear, warming up before exercise and just to watch where you’re going.

An ankle injury often occurs during different sports activities or by walking on uneven surfaces. Football, soccer, basketball, and volleyball are the sports that can cause ankle injury if people participating aren’t careful. Also, an ankle injury can be the result of tripping, falling, walking and/or running on even surfaces, twisting the ankle, rotating or rolling the ankle and awkward landing after a jump. So, be careful and remember to warn your kids as well.

Conclusion

Ankle injuries are very common amongst people of all ages and genders. But, you should have in mind that men between the ages of 15 and 24 are more likely to have some sort of ankle damage due to participating often in different sports activities. There are a number of ways you can prevent ankle damage by taking precautions like warming up or using a lace up ankle brace.

If the damage does occur remember to rest, ice, compress and elevate the ankle. If the swelling or pain doesn’t go away go to your doctor as soon as possible. You don’t want to further the damage or make things worse. So, make sure to stay safe, take the precautions, wear proper footwear and if you do get injured take action immediately, your ankles will be thankful.

Choosing Active Wear to Prepare for Your Next Adventure Destination

March 16, 2020 by Mandy

Has someone ever told you to dress the part? What you wear matters, whether you’re going to work, exercising or partaking in some general activities outside. You want to wear clothing that will influence how you perform, how you feel and help bring your body to the next level. When shopping for athletic wear, how do you pick something you can wear for any active occasion? What are some of the traits that can help you better prepare for the road ahead?

Clothing that Provides a Confidence Boost

One of the first keys to activewear and finding something for every occasion is to go with clothing that gives you a confidence boost. After all, you want to feel good about what you’re wearing. And when you’re comfortable and proud of the way you look, your performance will also increase with that confidence boost.

One of the more prominent clothing options in the activewear space includes women’s sleeveless shirts or tank tops. These, along with athletic pants or shorts, will allow you to go anywhere and do anything, and let you be as confident and comfortable as possible.

Clothing that Provides Protection and Injury Prevention

Another thing to keep in mind when you’re working toward finding the perfect activewear for any location or occasion is to go with something that will help protect you from injury. When you have equipment with a proper fit, it can help to reduce the risk of any sports-related injuries.

Wearing sleeveless shirts or tank tops, for example, can help free your body to move the way it needs to. Conversely, if you’re visiting somewhere in the cold, you may want a long-sleeved base layer to help you stay warm. The shoes that you go with can also play a big role in injury prevention and protecting your muscles, such as your calves, ankles and feet. Proper footwear with the right fit and perfect amount of support can help set you up for success.

Clothing that Helps Aid in Recovery

If you’re going with activewear for your next journey or adventure, you also want something that can help you in the recovery space. This means having clothing that will not only allow you to perform but also get you ready for the next adventure you have on deck. One of the better ways to do this is with the assistance of compression clothing.

Compression clothing works to help stimulate circulation in the body. It’s a type of effect you get when you get a massage. With the enhancement of your circulation, you have blood flow pumping that can help to recover those muscles faster. The next day you may feel less sore, less stiff and be ready to go at it again for the next adventure.

Be Mindful of What You Wear

Activewear can be perfect for any destination and occasion. Whether you’re taking a trip to the beach or going for a hike up a mountain, the right activewear can help you perform and enjoy the day that much more. The next time you plan an adventure, think about your clothing and how it can help benefit your experience. With the right activewear, with the proper fit, you can perform better, protect yourself and be ready to recover efficiently for each day ahead.

3 Ways to Manage Asthma and Allergies

March 2, 2020 by Mandy

Asthma and allergies can lead to problems with your breathing. Knowing some tips to manage your asthma and allergies can help you have a healthier life. Allergens such as pollen and dust can trigger asthma attacks, but so can other stimuli. Some asthma triggers are biological and others are the result of poor health habits. Here are a few ways you can manage your asthma and allergies:

What Are Some Factors That Worsen Asthma and Allergies?

Image via Flickr by allispossible.org.uk

Smoking, secondhand smoke, and smoke particles in the environment through third-hand smoke. Third-hand smoke is smoke particles that have settled into painting on the walls, onto furniture, carpet, flooring, clothes, and objects in the environment. These can trigger asthma because the particles contain the same toxic chemicals as in tobacco smoke. Vaping can trigger asthma episodes as much as smoking, whether the vaping is tobacco or flavored juice-based vaping. The chemicals in vaping can disable immune system cells in the lungs, causing lung inflammation that creates asthma attacks.

Infections such as colds, flu, or pneumonia can set off asthma. Allergens such as food allergens, dust mites, pollen, mold, and pet dander can trigger asthma. Exercises that are too vigorous can cause shortness of breath. Drugs such as aspirin and NSAIDs can contribute to asthma. Other triggers are emotional stress and acid reflux.

Often, triggers are in the environment. Some asthma triggers are air pollution, perfumes, sudden changes in weather, and humidity levels in your house. Too high humidity can grow mold. Humidity in your house that is too dry can make it difficult for you to breathe.

Ways to Manage Asthma and Allergies

The main way to manage asthma and allergies is to avoid the things that trigger them.

Avoid Smokers

Avoid people who smoke, including vaping. Avoiding places where it is smoky is one of the primary ways you can protect yourself against asthma attacks. Avoid smokers and smoke-filled places to prevent respiratory illnesses such as colds, flu, or pneumonia that can trigger asthma.

Biological Asthma Avoidance

Another way to manage your asthma and allergies is to avoid food and drug allergens. Your health care provider can help you learn what foods or drugs you are allergic to via allergen testing. Find a way to deal with stress. Emotional stressors can make managing asthma difficult. Ask your health care provider for tips on managing emotional stress, and seek referrals from your care provider for emotional or psychological support.

You can also talk to your health care provider about exercises that won’t trigger your asthma. You don’t have to give up healthy exercise because you have asthma. Appropriate exercise can help you stay fit so you can fight off asthma triggers such as colds and flu.

Your Furnace

Have your furnace inspected, and frequently change your air filter to have clean indoor air. If you have questions about your furnace or air quality, a certified HVAC person can help you. Talk to a trustworthy HVAC company, such as Custom Air Inc., to find ways of reducing asthma-inducing factors in your home.

Managing asthma and allergies mainly means being aware of your surroundings and the situations you find yourself in. Know what causes your asthma and allergy problems, and take steps to avoid those causes.

4 Ways to Reduce Stress

February 28, 2020 by Mandy

Everyone experiences stress to some degree throughout life, and finding ways to deal with it is important for our mental health and overall well-being.

That’s why finding ways to reduce stress in our everyday lives is one of the best things we can do to ensure we live happier, healthier and more productive lives.

Here are four ways you can reduce stress in your life to become the best version of yourself.

1. Create a Fitness Habit

Exercise is a great way to relieve stress, and partaking in various physical activities on a regular basis provides the most benefits. It can also help reduce anxiety and improve the quality of your sleep. Not to mention, exercising can help you feel more confident and competent in your body, which helps improve your mental well-being.

Additionally, exercise naturally helps lower your body’s stress hormones, thereby releasing endorphins that make you feel happier and which act as natural painkillers. So, look for easy ways to incorporate exercise into your daily routine. You can start by simply walking, jogging, dancing or doing simple yoga exercises.

2. Create a Cleaner, More Organized Space

It’s no secret that keeping a cleaner, more organized home or workspace will allow you to find things much easier when you need them, instead of scrambling last-minute to find said things. Beyond keeping things tidy, this practice is a great stress reliever and can help you feel more empowered and excited about new events and situations.

So, do whatever is necessary to create a cleaner, more organized space. Perhaps this means buying more furniture or creating more organizing strategies (or both). Bottom line: The most important thing to consider is to help make your home feels less cluttered, allowing you to feel better about the space you live and sleep in. In other words, make sure everything you own has a home so that you know exactly where items are located. Ultimately, you’ll find yourself feeling happier and less stressed.

3. Keep a Journal

Keeping a journal can help reduce stress by allowing you to get things out on paper that you might not normally or otherwise say aloud. Plus, this practice not only allows you to release your inhibitions to work through your feelings, but can also help enhance your sense of well-being, improve your memory, boost your mood, and reduce symptoms of depression.

Indeed, writing down your thoughts and feelings can make you more self-aware and allow you to discover unhealthy thought patterns and behaviors to work on and improve. With that in mind, consider keeping a journal to help you relieve stress and put things in perspective.

4. Meditate

Meditation can help relieve both short- and long-term stress in your life, and there are a few different kinds of practices to consider. One form of meditation requires developing a mantra to repeat in your mind while taking slow, deep breaths. You can also try mindfulness, spiritual, focused, movement and/or transcendental meditation.

Additionally, using meditation as a form of stress relief can help lower blood pressure, improve sleep, decrease pain, reduce anxiety, and ease symptoms of depression. So, find the meditation technique that works best for you, and make an effort to practice it every day.

Improving Your Mental Well Being

Dealing with stress is a normal part of life, but finding ways to manage your emotions and improve your mental well-being is essential. By using the above tips, you can find a way to a happier, healthier and more productive version of yourself. Find what works for you — and stick to it — and you’ll be on your way to better mental health in no time.