Self Care Plans to Love Yourself

July 30, 2021 by Leave a Comment

Today, I’m sharing self-esteem tips on self care plans to love yourself.  The concept of “self care” gets quite a lot of attention today, which is a great thing for a variety of  reasons.  Everyone needs to take steps to look after their own well-being on a regular basis.  It’s essential to remember that your life is a much bigger, deeper, and richer thing than just being a productive person.  

Often self care gets reduced to a handful of in-the-moment relaxation techniques, like enjoying a hot bubble bath, or watching TV.  Although there’s nothing wrong with these things, self-care has deeper and more significant components.  One of the best ways to think of self-care in a more meaningful, and longer-term sense is to love yourself.  

Just as we all need and cherish personal relationships with people who genuinely care about us, we need to cultivate the same relationship with ourselves.  

 

 

self care plans

 

Self Care Plans to Love Yourself 

 

Learn to respect and understand yourself  

If you’ve ever heard or read anything about “self talk,” you’re probably well aware of the fact that the way we talk to ourselves can have an enormous impact on our well-being.  For example, if we see ourselves negativity and talk to ourselves in this manner, it can impact our sense of what’s possible in life.  Furthermore, it impact the degree to which we are able to actually thrive and experience a truly elevated quality of life.

Essentially, the problem is that we often speak to ourselves in an extremely harsh, aggressive, domineering, and uncharitable way.  This obviously leads to plenty of negative feelings, a sense of low self worth, and an outlook on the world that is toxic and destructive.

By calling yourself “an idiot,” “useless,” “a failure,” or any of the other negative things that we often  tell ourselves as we go through our day-to-day lives, we are essentially treating ourselves like enemies rather than friends.

In all likelihood, if a friend of yours ever let loose and started ranting and insulting you in this way, they would cease to be your friend immediately.  Or, at the very least you would have to have a very serious heart-to-heart conversation, demand an apology and contemplate a reconciliation after a lot of thought.  

If you want to learn to love yourself, change the way you talk to yourself.  Start challenging the little voice in your head every time you notice it being overly cruel and hostile. People who truly love you don’t put you down or speak to you in a negative manner.  

So, start talking to yourself with more respect and understanding.  You will begin feeling better about yourself while simultaneously adjusting your behavior and moving your life in a more positive direction overall.

 

 

self care plans

 

Hold yourself accountable

If a friend of yours watches you do self-destructive things, which causes you to spiral down hill, you should question your relationship with them.  Furthermore, if they just shrugs their shoulders or don’t intervene with helpful and kind words you are not in a loving relationship or friendship.  

When you see a good friend go down a bad path, hopefully you would try to intervene or at least raise your concerns with them.  So, you should hold yourself accountable to you.  Have a conversation with yourself.  What would you say to your friends if they were self-destructing?

In order to exercise proper self care and love yourself, remind yourself of the standard you should be living up to in terms of your behavior and the way you interact with the world.

 

Of course, “keeping yourself accountable” doesn’t mean ranting at and belittling yourself when you are straying onto the wrong path. But it does mean reminding yourself that you’re better than that, and taking steps to move yourself back in a direction that you find good, meaningful, and worthwhile.

 

Your self care plan should include treating yourself 

It is necessary to treat yourself.  Making yourself a priority and knowing that you are deserving should be a part of your self-care plans.  It can add a bit of extra happiness, positivity, and excitement to everyday life.

If you’ve frequently been in the habit of being a bit harsh on yourself, you may find that you have a natural sense of aversion to actually buying something for yourself.  Ease up, get something nice for your own sake and or give yourself permission to just take an evening off and relax.

However, maintain the right balance you in treating yourself.  Avoid giving in to compulsive spending, but treating yourself to a pair of stylish boots that you’ve had your eye on can be rewarding.  So can a trip to the movies.  As a matter of fact, wear the stylish boots to the movies.  It’s a great way to exhibit a little love for yourself.  

 

Offer different perspectives to yourself

One of the great things that friends can do for each other, is to offer a variety of perspectives on and to help each other to work through thoughts, challenges, and deeper issues how to proceed in a given situation.

Maybe you’re not sure about what to do with your career or it could be that you’re feeling insecure about something and you’re finding it difficult to take a step back so you can a clear perspective about the situation.  Practice looking at different perspectives.  It’s a part of loving yourself and doing what’s best for you.  Have an intentional dialogue with yourself where you ask questions and think about different scenarios.  

For example, “What happened at work today was quite frustrating, but is there a different way to look at it?”  Maybe this is a sign you’ve been looking for to start retraining for a career change.”

 

 

 

self care plans

 

Self care plans should include looking at the big picture  

Learning to look at the big picture sense is one of the most important things to do whenever you are learning to love yourself.  In life, there are all sorts of things that are fun, pleasurable, or temporarily, but that don’t do anything to help us thrive in a more significant, long-term sense.

One thing that good friends can do for each other, is to help provide a sense of motivation and perspective when we are discussing a situation.  It helps us see the bigger picture of our situation.  

 

Recognize the importance of having some fun

Life isn’t meant to be serious all the time, so learn to have a little fun.  If you find that you’re overly serious, and frequently miss the lighter side of life, try seeing things from a humorous perspective.  Having fun can significantly improve your quality of life in a variety of ways.

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How to Get a Good Night’s Sleep

July 6, 2020 by Leave a Comment

Today, I’m sharing tips on how to get a good night’s sleep.  Sleep is supposed to come as soon as your head hits the pillow, right? Not really.  The average person spends between 10 and 20 minutes falling asleep after slipping into bed. If you find yourself wide awake for much longer than this, there’s probably a reason behind it.

Popping a pill to fall asleep is the easy solution.  However, that doesn’t do anything to get to the bottom of why you’re having trouble falling asleep.  Thankfully, there are several things you can do to encourage healthy sleep habits.

how to get a good night's sleep

Here a few tips on how to get a good night’s sleep:

 

Make Sure You Have the Right Mattress

Your mattress matters more than you might think.  And, no two styles are alike nor are they right for each sleeping style. If you tend to roll over onto your back or stomach or switch between the two, a firm surface is usually most comfortable.  According to My Slumber Yard, a dense hybrid like the Dream Cloud is ideal. But, a firm mattress may not solve your sleep struggles if you are most at ease on your side.  You might want to try a plush or pillowtop.  Satvaa is an affordable option if your budget is a concern.   Furthermore, both the Satvaa and the DreamCloud (along with most other mattress makers) offer a trial period.

 

Track Your Sleep Patterns

If changing your mattress doesn’t help, you may benefit from understanding how you sleep during the night.  There are several apps that can help you do this without having to invest in a dedicated sleep tracking device. A few of these are:

  • Sleep Time –  This is a hands-off app that, once downloaded via the Google Play or Apple Store, can give you insight into how you sleep. It tracks your movements and gives you suggestions on the best time to go to bed and wake up.
  • If you snore, you aren’t getting the most restful sleep possible. Use Snore Lab to determine if you snore and for easy-to-understand suggestions for relief based on your night time noise patterns.
  • Headspace and Calm. Both of these apps are for meditation and work to put you in a better mental state before going to sleep. Headspace offers hundreds of different guided meditations while Calm offers you the option of listening to calming stories read by the most soothing voices of our generation (including Matthew McConaughey).

 

how to get a good night's sleep

 

You can also use your phone to play soft music or white noise.  You can purchase a white noise machine to help you get to sleep if outside noise keeps you distracted. However, keep in mind that many older phones won’t have the memory or battery life to keep up with your downloads. If your device loses power or freezes up overnight, look for more capable options.

There are dozens of factors that might inhibit you from getting the rest you need. However, your mattress is a likely culprit. Tracking your patterns can help you narrow it down even further. Both of these suggestions are easy to implement and are a healthy alternative to medication-induced sleep. Remember that insomnia is a serious problem, and if you can’t find relief, visit your doctor. They can help rule out any potential medical issue that needs attention, and give you additional tips on how to get a good night’s sleep.

 

 

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How to Find Balance as a Mother

June 7, 2020 by Leave a Comment

Today, I’m sharing parenting advice on how to find balance as a mother.  There’s no doubt that, as a society, we put pressure on moms. Mother’s are often expected to be the backbones of their homes and families. It’s hardly a surprise then that most moms find this to be an extremely exhausting .  After all, you’re only human and it can often feel impossible to take on everything. Sadly, it’s not always possible to reduce your load. Instead, you have to figure out ways how to find balance.  We have a few solutions. 

 

 

how to find balance

 

 

How to Find Balance:   

 

Plan 

It is actually easier than a lot of people think to get everything done throughout the day. The problem is most people spend their time flying by the seat of their pants.  As a result, you get overwhelmed.  If you want to feel as though you’ve got far more time, start planning your day.  Planning and scheduling your time and responsibilities can make everything so much easier. Once you’re able to create a suitable schedule, you’ll find that you will likely have far more time than you think.

 

 

how to find balance

 

 

Simplify 

Modern life can be seriously complicated.  But, the real mistake that many of us make is that we end up making it even more complicated than it needs to be. One of the best ways to accomplish your goals is to simplify your life. Becoming a minimalist mom actually a lot easier than you might think. From your home to your wardrobe to your schedule, cutting out things that just don’t need to be there can make all the difference in the world.

 

Support

One thing that you have to remember is that you don’t have to do everything on your own. Far too many moms feel like the weight of the world is on their shoulders. But, remember that it’s okay to reach out to the people in your life. Whether it’s your partner, your friends, or your family, asking for help is often the very  thing you need to make your life a little easier.

One of the most important things that you have to remember is to get the proper amount of rest.  Furthermore, it’s okay to say no. There’s nothing wrong with sayin no if you simply can’t deal with another thing in our life.  After all, if you can’t look after yourself, you’re not going to be able to look after anyone else.

 

 

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What to Consider When Purchasing New Bedding

May 13, 2020 by Leave a Comment

Today, I’m sharing empowerment tips on purchasing new bedding.  The key to excellent health and well being is a good night’s sleep. When you sleep soundly, you’ll wake up refreshed, empowered and ready to tackle the day.  Aside from feeling energized, your body will have replaced and repaired any damaged cells. 

 

 

purchasing new bedding tips

 

Unfortunately, seven to nine hours of sleep per night is elusive for the average American adult. The liberal figure is 6.8 hours per night, but experts believe the number is even lower. Without enough rest, your health will deteriorate rapidly. Therefore, it’s essential to ensure that your bedroom and sleep environment are conducive to a good night’s sleep. 

Unfortunately, the bad news is that your bed sheets play a part in your insomnia. The good news is that your bedding can positively affect your sleep, too.

 

Check These Things When Purchasing New Bedding: 

 

A High Thread Count Doesn’t Equal Comfort

Being comfortable is a significant part of falling to sleep and not waking up during the night. You’re likely to toss and turn if you’re uncomfortable.  And, this means your quality of sleep won’t be very high. So, it’s common to turn to the thread counts of your pillow and comforter.  Many people think the higher they are, the more comfortable you will be.

However, this theory is flawed because a high thread count is often cut with other materials. Instead of using 100% wool, cotton or feathers, it will combine a mixture of all three. When this happens, the comfort levels automatically drops.  Furthermore, your sheets will be coarse and hard to the touch if the synthetic finishes dissipate.  

As a rule, sleep experts recommend sticking with a thread count of 400. Anything higher is likely to be a mixture of materials that will only get uncomfortable over time.

 

 

purchasing new bedding tips

 

 

Not All Fabrics Are Created Equally

Different fabrics have individual features.  So, you must take them into consideration before making a purchase. With summertime on the way, consider your sheet’s ability to keep you cool during the night. Again, overheating will force you to wake at intervals in the night, and you’ll feel more tired in the morning. 

Authentic materials are better because they don’t trap heat in the same way as synthetic fabrics. Of course, Egyptian cotton is pricey and out of most people’s range. Thankfully, cotton is an excellent substitute due to its affordable price tag.  Also, it’s sleek and not overly insulated.  As a result, the warm bedroom air should easily pass through your breathable bed sheets. If you are unsure, a fantastic tip is to stay away from built-up fabrics, such as wool.

Anything that is designed to trap the heat won’t be healthy during the summer months. You should change materials based on the changing seasons.

 

Irritants Love Bed Sheets

The thread count is perfect, and the fabric is cool and breathable so everything is fine, right? Unfortunately, even cotton bed sheets with a tog count of 400 are susceptible to irritants. Mostly, they are tiny particles in the air that you can’t see with the human eye. However, your skin and nose know they are there because they cause rashes and allergies.

Eliminating irritants entirely is challenging because they are everywhere and hard to destroy.  However, washing your sheets regularly kills off the bacteria.  Additionally, it will prevent your nose from getting stuffy or your skin feeling itchy.  Wash your bedding after you purchase it.  Furthermore, you should continue to wash sheets once a week for the best results. The detergent and water will keep your sheets feeling clean and crisp, and there’s no better feeling than lying down on fresh sheets!

Speaking of detergent, you may want to try different brands if your sheets continue to irritate your skin. Usually, the fabric softener is more important than the material as toxic chemicals are incredibly powerful.

 

 

purchase new bedding tips

 

 

Some Sheets Are Beyond Help

Tossing bedding in the laundry basket every seven days doesn’t guarantee that you will be comfortable in bed. Yes, washing sheets is a brilliant way to reset their settings.  However, old bedding could be beyond your help. For instance, the thread count could drop to below 200, in which case you need a replacement.

Also, it’s worth noting that certain irritants won’t disappear because you soak your bedding in warm, soapy water. One of the lice causes is passing it from family member to family member via pillowcases. Your washing machine may kill the adults, but the eggs will remain and hatch. Therefore, your best bet is to swap your bedding with new sheets and pillowcases to stop an itchy scalp from getting in the way of your sleep.

When you buy replacement bedding is really up to you, but there are telltale signs.  Age of your bedding is the thing to look for if you’re always sleepy or fatigued.

 

Stress Is A Thing

Going to bed shouldn’t be stressful.  Remember these things when purchasing new bedding.  Replacing your bedding with softer materials will help you enjoy a good night’s sleep. Satin is a popular choice, so is silk. Other than that, you should sleep on your back and avoid burying your face into the pillow so that the skin on your face isn’t in harm’s way.

Of course, co-sleeping with a baby is stressful, too.  So, look for bedding that will enhance your co-sleeping experience too.  You want it to be a memorial experience for both you and baby.  

 

 

 

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4 Ways to Stay Healthy On a Budget

January 11, 2020 by Leave a Comment

We all know that staying healthy will make us live a longer and happier life.  Today, I’m sharing empowerment tips on how to stay healthy on a budget.  There are so many reports and articles on the subject.  As a matter of fact, it can get a little overwhelming.  Products get pushed in our faces, and many cost a fair amount of money.  It can seem like you need to be wealthy to be able to maintain a healthy lifestyle.  However, that’s not the case.  There are numerous ways to keep your health in check.  In fact, most methods won’t break the bank, and your body will thank you for it.

 

 

healthy on a budget

 

 

Here’s a few ways to stay healthy on a budget:

 

Cook at Home

One of the best ways to make sure you are eating right and doing it on the cheap is to cook all or at least most meals at home. There are a number of organic, vegan, and healthy eateries around in the modern world, but they also tend to be expensive.

Vegetables and grains are some of the cheapest items at the grocery store. So why include them in your meals.  Get creative, look up some recipes. You’ll be eating much better and saving a lot of money each month.

If you don’t have time to cook every day, start meal planning.  Furthermore, why not make double batches? This way you’ll have enough for another family meal the next week. Most foods are freezable, and you’ll have your own microwaveable meals without all the unhealthy additives.

 

Don’t Waste Foods

The problem we sometimes face when we cook at home is that we throw away many unused ingredients. Freeze as much as you can and use overripe fruits to make smoothies.  In a smoothie, they are just as good for you.

 

 

healthy on a budget

 

Skip the Gym

Not going to the gym doesn’t mean that you need to miss out on exercise. Gym memberships can cost a lot of your paycheck, and sometimes we don’t even go. Why not start a routine that costs you absolutely nothing?

There are many ways you can do this. Some people like to follow exercise videos that you can find online. Others want to go for a run in the park or along the beach. Taking your dog for a walk two or three times a day is already burning plenty of calories, so you don’t need to pay to use a machine or two.

 

Health Apps

Now there are many apps to track your health on your phones. Sure, you can invest in a watch that tracks your steps, but your phone can do the same. You can also track what you eat and drink each day so that you get a real idea of how many calories you eat daily.

You don’t need to splash out on a fancy device to know how your body’s doing. Free apps will help you to be stricter with your diet and to know what foods you should be cutting out.

 

 

healthy on a budget

 

Do You Really Need Health Products?

There are a lot of fancy products on the market right now that boast many benefits for your health. Some of them do a good job, and some barely work at all, yet still aren’t cheap.

PeaCURE mentions that they use only natural sources for their tablets. This is what you should be looking for if you’re going to use anything. You don’t want to be putting any unwanted chemicals into your body as it won’t make you healthier in the long run.

 

Get on the Health Band Wagon

So there you have our tips to stay healthy on a budget.  As you can see, it’s not as difficult as you might have thought and you don’t need to spend a lot to be healthy. In fact, you’ll likely save a lot of money each month and have more fun with family or friends. You can do it!

 

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Tackling Women’s Health Issues

August 27, 2019 by Leave a Comment

Bringing children into the world is a rewarding privilege.  However, the effects of carrying and delivering babies can have a significant effect on the body.  Although you are grateful for the journey to motherhood, the aftermath can have an impact on mental health.  Furthermore, it can leave you feeling disheartened when you feel unable to restore your pre-baby body.  Today, I’m sharing empowerment tips on tackling women’s health issues.  

 

womens health issues

 

 

 

Count Your Calories

Women’s health issues include weight loss.  The only way to lose fat is to implement a ‘calorie deficit’ regime.  This means consuming less calories than we burn each day.  Downloading a calorie tracker is a useful way of monitoring consumption. Keeping a food diary will allow you to track and be more mindful of the calories that you consume.  Additionally, we are a few ways to reduce calories from your diet:

  • Avoiding creamy sauces or dressings
  • Switching to skimmed milk for hot drinks
  • Using sweeteners instead of sugar in drinks and baking
  • Fill up on veggies to feel satisfied and reduce hunger pangs
  • Avoid heavily processed foods full of sugar and salts
  • Drink water, often thirst is mistaken for hunger
  • Track your drinks, this is often forgotten and can add up over a day

Increase Activity Levels

Increase the number of calories that you burn each day by increasing your activity levels.  Activities can include walking to school or running to the shops rather than jumping in the car.  Furthermore, squeeze a 20 minute stroll into your day.  Walking for 30 minutes each day is scientifically proven to offer many health benefits.

Swimming is a great full-body exercise.  Particularly for those with mobility issues or for those who struggle with joint pain or obesity-related complications.  Other ideas include cycling, running, dance classes, climbing or skating. Pick something that you enjoy and you will have a greater incentive to stick with it.

 

 

womens health issues

Lift Weights

Contrary to popular belief weight lifting is actually more effective for weight loss than excessive cardiovascular activity.  In addition to burning calories it also helps with shape and tone. Focus on compound exercises like squats, pull-ups and bench press to maximize results. Most gym facilities can offer help and guidance for beginners.  Or, if you are able invest in a personal trainer who will devise a plan specifically tailored to your personal goals.

 

Medical Intervention

If you have tried the above and still aren’t satisfied, you may prefer to opt for medical assistance. Your medical practitioner may be able to offer advice or make a referral for services that can help or recommend a dietician or exercise plan.

Other procedures are available, such as Los Angeles Coolsculpting performed by Dr. Fedonenko, which uses temperature to non-surgically break down fat cells and help to tackle stubborn areas such as abdominal fat or thigh and hip areas and avoids invasive surgical interventions.

 

Love Yourself

You need to be happy in your own skin whatever your shape and size. Your figure is a beautiful testament to the incredible journey your body has been on.  So, it is not something to feel ashamed of and you can embrace your body and love yourself just as you are. However, if you choose to make a change for you, then these tips offer a good starting point for a weight loss journey towards you feeling confident and happy.

 

 

 

 

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Why Parents Should Seek Help for Drug Addiction

September 24, 2018 by Leave a Comment

Growing up in an environment where parents are addicted to drugs is devastating.  Some of the issues that children face include violence, a lack of emotional connection, and a lack of financial support.  Furthermore, they may even have to take care of their parents.  Parents who are addicted struggle to take care of themselves.  If you have been struggling with addiction, getting help will lead to a path of empowering yourself.  Today, I’m sharing parenting tips on why you should seek help for drug addiction:

 

 

 

drug addiction

 

 

You will deliver a healthy child 

The number of kids born with opioid withdrawal syndrome has increased.  Unfortunately, pregnant women are abusing painkillers and hard drugs like heroin.  When you are pregnant and abuse drugs, you are creating a lifelong struggle for an unborn child.  However, it is possible to become clean before giving birth.  Seeking help from a rehabilitation center or other facility is recommended.  Experiencing withdrawals can create serious and life-threatening complications. However, giving birth to a healthy baby is imperative.  It’s an opportunity to break the cycle of drug dependency.

You stop being a threat to your kids 

When parents abuse drugs, it is the kids who end up being the primary casualties.   You become a better parent when you make a commitment to recover from an addiction.  As a result, you can stop being verbally and physically violent toward your kids.  And, possibly even mend the broken trust.

You raise emotionally healthy kids 

Kids who have grown up around parents that abuse drugs end up with a number of emotional issues. There are those who end up withdrawn, shy and antisocial.  On the other end of the spectrum, there are those who end up copying the behavior of their parents.  They end up abusing drugs themselves. A lack of physical and emotional availability means that  someone else becomes responsible for the children.  The lessons are never positive. When you quit drugs, you establish your presence in your kids lives.  Furthermore, you can parent and follow their progress in school.  They start confiding in you about things that you previously couldn’t pay attention to.  The new relationship not only strengthens your bond, but also protects your kids from making serious life mistakes.

Your kids get a better chance to live a healthy adult life

The other benefit that you get from quitting addiction is that you are emotionally available.  You teach them how to form healthy bonds as they grow up.  So, they are able to form a healthy and stable emotional attachment to you.  As a result, they grow up managing healthy relationships.  This includes with peers and even healthy marriages. The ultimate gift which comes from recovery, you will have modeled positive parental behavior.  They will also be great parents to their kids.  Poor parenting is generational.  Sobriety allows it to end.

There are many other benefits from getting sober.  Sobriety has a direct correlation with your kid’s academic performance.   Being successful academically translates to success in life.  It will raise the social and economic status of your family as well.  Additionally, the knowledge gets passed from one generation to the next. If you are struggling with addiction, think about how you can transform your family.  You can change your kids lives by  getting sober and making a commitment to do it.

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Four Ways to Look and Feel Your Best Every Day

August 13, 2018 by Leave a Comment

 

how to reduce stress

Since two million years ago when our ancestors were born in Ethiopia’s Ledi River Valley, people have experienced stress.  Over the years, it has been determined from our ancestors that the number one way to look and feel better is to relieve the stress.  Unfortunately, many people do this by self-medicating either with alcohol, street drugs or pharmaceuticals.  But, there are other ways to relieve stress that won’t damage the body.  For example, raising your self-esteemed will make your body function more efficiently and naturally.  Here are 4 simple tips for that will help you feel your best everyday:

 

 1. Work Out 

 Our first tip on how to reduce stress is to exercise vigorously for an extended period.  Good things happen to your body when your exercise.  Your brain produces endorphins – hormones that are analgesics, which relieves stress.  Additionally, the oxygenated blood from your workout brightens your skin.  Furthermore, it lowers cortisol levels which makes your skin more elastic .  It also helps to reduce wrinkles and gives you better muscle tone and reduces fat.  A good workout is the best bang for your buck commitment. 


2. Smile Every Day 

Our second tip on how to reduce stress is to smile.  As Mother Theresa once said: “Peace begins with a smile.”  There is research data that supports the theory that even if you’re in a bad mood, if you force a smile it can actually make you feel happier.  It only takes a brief smile to experience this benefit.  One expert, Dr. Javod K. Gol, at Precision Dentistry in Columbia, MD, states: “Your smile is the very first thing that people notice about you. A bright and confident smile makes a great first impression and naturally makes you more attractive personally and professionally.” 

Psychologists say that a person who is smiling seems more friendly.  Thus more trustworthy than a person who is frowning.  There are also psychological studies which support the concept that the habitual act of smiling helps the mind move into more positive thinking patterns.  All you have to do is remember that we all live in a world of endless possibilities – so why not smile about it?

 

3.  Protect Yourself  From the Sun 

Another tip on how to reduce stress and have healthy skin is to protect yourself from the sun.   Although that suntan may seem like it makes you more sexy and attractive, it’s also drying your skin.  Too much sun makes it less elastic and, therefore, more susceptible to wrinkling.  You should make sunscreen application a daily habit. It is especially important to protect your skin during the summer months.  The sun is high and more intense for longer periods of time during the summer.  I

It’s also a good idea to cover up as much of your body from the sun’s damaging ultraviolet radiation during 10:00 a.m. and 2:00 p.m.  Rays are the most powerful during that timeframe.  Being cautious also protects you from the hazards of melanoma, a form of skin cancer.  Melanoma occurs when pigment-producing cells, known as melanocytes, mutate and become cancerous.

 

4. Get the Proper Amount of  Sleep 

Our last tip on how to reduce stress is sleep.  The best way to de-stress and feel better is to make sure you get a good night’s sleep.  Not only does sleep help you manage anxiety, it also enhances your mood.  Additionally, it strengthens your immune system, increases energy levels, improves memory and expands cognitive functioning.  If you’re injured, sleep periods are when the body produces hormones, which helps it repair and heal itself.   As a result, sleep is an important component of recovery.  Also, you produce more white blood cells while you sleep.  White blood cells help strengthen your immune system.  So, sleep provides fundamental needs for your body.  Most importantly,  make sure you get plenty of it.

 

Filed Under: Empowerment, Women's Health Tagged With: , ,

How to Find More Time for You

July 31, 2018 by Leave a Comment

how to find time for you

You take care of the kids, strive to be a supportive wife,  and manage the household.  Additionally, you maintain a job outside the home.  Finding time for yourself is difficult.  You care about your family, and would most certainly do anything for them.  However, you realize that you’re sacrificing your own well-being to take care of everyone and everything.  You’re wondering how to find more time for you.  You’re craving time to yourself.  You know that a little downtime for self-care, self-exploration, and self-gratification is imperative to your health.

What Happens When You’re All About Family

It may seem admirable to be all-consuming of your family’s needs and desires, but eventually it will weigh on you. When you continue to extend yourself, you could start to resent the very people you love.  You may feel that you’ve given up who you are.  Furthermore, you may feel that you’ve given up your joy for life in exchange for their happiness.   Your family is always happy, always has what they need, and they can rely on you to get it all done.  But, at what cost?  How do you find more time for you?

It’s imperative that you not ignore the signs that everything is taking it.  Some women become so overwhelmed that they end up abusing alcohol or sink into depression. This can put you and your family at risk.  It’s possible that you could end up in legal trouble for drinking and driving.  Furthermore, your substance abuse could turn into a full-blown addiction.  Unfortunately, it can have lasting effects on your loved ones.  If you’ve been feeling helpless, sad for long periods of time, moody, engaging in reckless behavior, or abusing substances, there is help in southern California.  If you’re not in the southern California area, there is help in other regions across America too.

How to Find Time for Yourself

Now you know that consuming every moment with your family can be detrimental to your health, you need to do something about it. The problem most women have is finding time in their day to make room for things they enjoy.  How to find more time for you they wonder.  We have a few solutions on how to find more time for you:

  • Start with a few minutes – Making schedule changes immediately may prove difficult, so start slow. Try to find a way to squeeze five to ten minutes out of your day for yourself. Whether you get up earlier in the morning or set aside time during your lunch break, just make sure that during that time you’re doing something for yourself. Read your favorite blog, write a poem, go for a walk, eat a healthy snack, listen to your favorite song, etc.

  • Pencil it in – Are you good with keeping appointments? If so, you should start penciling in your downtime. Treat it like a doctor’s appointment that you can’t miss. When you’re scheduling your week, add in a few hours to yourself. Make sure you have something interesting planned.  Most importantly, don’t try to get out of keeping an appointment “to do nothing”.   If you don’t have something fun planned, you may start to think about all the things you could be using that time for.

  • Accountability Partners – If you’re not going to stick to your guns and make more time for yourself, ask someone who cares about you to hold you accountable. This could be your spouse or your best friend. Let them know that you want to start spending time doing things for yourself. Express your interests and then have them to check in on you. If you haven’t been accomplishing your goals, they can express the importance and even offer a solution like watching the kids for you.

Women were built with superpowers.  As a result, sometimes we forget that we’re human.  So, you must learn how to find time for you.  As much as you love your family, you have to have just as much love and commitment for yourself.  It’s imperative to find ways to simply focus on yourself. Whether it’s a few minutes each day, a scheduled day each week, or with the help of an accountability partner.  Eventually, loving yourself will become second nature once again.
Filed Under: Empowerment, Women's Health Tagged With: , ,

Tips on How to Become a Healthy Mom

March 8, 2018 by Leave a Comment

As a mother, they say your work is never done.  In the modern age, it can be tough to stay on top of as your role as a mother.  It is even more difficult to figure out how to become a healthy mom.  Maybe you work a full-time job during the day. In fact when you’re a mother working a part-time job, doing household chores, or simply volunteering can be difficult.   Finding time for you can be even more difficult.  Today, I’m sharing tips on how to parent and becoming a healthy mom.

how to become a healthy mom

 

 

 

However, you’re still a human being even when you feel like a robot at times. Your health is just as important as the health of your children.  In fact, it’s important to the well being of your family that you stay healthy.  Your kids want you to be healthy and happy  Furthermore, your mental and physical state affects them too.  A happy mom is more likely to ensure that her entire family is happy.  Being a healthy mother is easier than you think.  So, let’s talk about  ways in which you can improve your health:

Fix your eating habits.

Another tip on how to become a healthy mom is how you eat.  If you want to be as healthy as your kids, fix your eating habits. When you take time to prepare a healthy packed lunch for your kids, you should do the same for yourself. If tell your kids to eat healthily then you need to lead by example.  After all, eating well is the best way to maintain physical and mental healthiness.

It’s important that you get the sustenance you need. That doesn’t mean you can’t treat yourself to the occasional chocolate bar or glass of wine.  But, you need to eat everything in moderation. Even vegetables and fruit are only good for you in moderation. Your diet needs to be full and varied. A balanced diet should contain protein, iron, calcium, and potassium.  Your diet should include all other nutrients and minerals necessary to keep your body healthy. Better eating habits could improve your mental health too.

Stay physically active.

As a mother you rush around everyday in order to get your kids ready for school.  Additionally, you do household chores.  However, you may not necessarily be getting all the physical exercise you need.  Especially,  if you’re cooped up in an office or your home all day.  Most of live sedentary lifestyles even if we do have a lot on our plates.  But, you need to find some time to stay physically active.  This doesn’t mean fitting a 3-hour gym session into your day, but you need to exercise regularly.

You could even combine exercise with some of your responsibilities. For example, you could walk rather than taking the car during some of your errands.  If you have a small children, check out the 10 best double jogging strollers of 2018 reviews.  Taking your children to the local park would be a good way for you to exercise while bonding with your little ones.  You might only find 10 minutes to do push-ups in your living room, but 10 minutes of daily exercise can make a massive improvement to your physical and mental health.

 

healthy mom tips

 

 

Make sure you get your rest

It’s hard for any mother to get rest when you’ve got so much to do.   When you think about how to become a healthy mom consider how much you’re getting.  You may even struggle to get to sleep because you’re always thinking about the things you’ve got to get done.  And, if you work outside the home then the pressure can feel overwhelming.  We live in a society that’s obsessed with productivity.  As a result, rest is often put on the back-burner.  However, you need to make sleep a priority.

The more rested you are, the better you’ll be able to concentrate and focus on the things you need to get done. You should get at least 8 hours of sleep each night.  Just as important is your mattress.  It’s important that you mattress  give your body the support it needs while resting.  Your body and mind recover while you sleep.  You’re giving yourself energy, but also keeping yourself healthy.  So, if you want to be a healthy mom then start making sleep a priority. You need to let your mind shut down from time to time so that it can recharge.

 

 

 

 

Focus on your mental health.

If you really want to stay healthy focus on your mental health.  As a mother each day is demanding.  It can take a toll on your body as well as your mind.  It might be easier to notice your aching back than it is to notice your declining mental health.  However, that doesn’t make your physical health more important. It just means that you need to take assessment of your mental state frequently. It could be beneficial for you to read a book from time to time.  Maybe you could read it while soaking in the bath.  Allow yourself some “me time” so you can unwind and let your mind relax.  Finally, talk to your partner or friends if you’re feeling stressed or feeling anxious. Communication is key.

We hope that you will consider all of our tips when you’re putting your plan together on how to become a healthy mom.

 

Filed Under: Women's Health Tagged With: , ,