Healthier Lifestyle Tips

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According to the latest studies, as many as 94% of Americans indulge in at least one snack a day. From crisps to chocolate bars and all of the other naughty but nice treats out there, many of us are so used to this behavior that we don’t even think twice about keeping snack foods to hand on the sofa, or even at our desks. Worse, the busier that all of us get, the more guilty we are of reaching for these quick-fix foods over having to make a meal, or even simply stepping away and buying ourselves something a little healthier. 

This is leading to the emergence of what experts have termed ‘snack culture’, and this cultural shift poses a pressing and quickly escalating risk to our health. Of course, there is an exception to this rule when it comes to healthy snacking, or homemade snack recipes for things like energy balls, granola bowls, etc. Still, with many of us continuing to reach for the bad stuff, our bodies are increasingly feeling the strain, and we’re going to consider how by looking at precisely what happens when you succumb to unhealthy snacking. 

Increased caloric intake

Even if it means that you’re skipping meals, the high-caloric content of most grab-and-go snack foods means that succumbing to this way of eating can lead to an increased daily caloric intake overall, and some unpleasant side effects like weight gain as a result. In particular, experts express concerns regarding snack foods that see us exceeding our daily caloric needs without necessarily providing us with any nutritional benefit, leaving us effectively running on empty, yet continuing to gain weight as we do so. Admittedly, experts don’t recommend cutting out snacks altogether due to the risk that we’ll overeat during meal times if we let ourselves run on empty, but keeping your calories and your weight in check even as you snack is dependent on your ability to choose well-rounded, reasonable snack foods that provide complex carbs, healthy fats, fiber, and other crucial considerations to ensure the fuel that you need without risking your body in the process. 

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Higher risk of health complaints

The regular consumption of unhealthy snack foods also has links with a wide range of resulting health complaints. The most obvious of these is type 2 diabetes which is most often caused by poor eating choices including high-sugar snacks like chocolate and can also lead to secondary health complaints including vision problems, kidney disease, and nonalcoholic steatohepatitis to name just a few. Poor snacking has also been found to pose problems for heart health, with processed foods like cookies and candy thought to increase our risks of heart disease by as much as 10% every decade. Meanwhile, experts believe that irregular eating schedules and spending time in a constant grazing state can leave the body to experience continued inflammation, thus putting a massive strain on our immune systems, and making us far more susceptible to serious bouts of even minor illnesses. And, of course, it should go without saying that continual exposure to sugary foods can also see us more susceptible to painful and sometimes extreme dental problems, even if we follow recommendations to brush twice a day. 

Killing your appetite before mealtimes

Snacking that takes place too close to mealtimes, or that involves highly fatty, filling foods, can also kill our appetites before we sit down at the table each day. Given that our meals should be our main source of nutrition and calories, this is a significant problem that can see us missing out on the stuff we need in place of things that we definitely don’t. If our meals regularly end up going to waste, there’s also a risk that we’ll stop cooking fresh foods altogether in place of the snacks that at least feel like they’re serving us better. All of which can lead to an escalating spiral of yet more snacking. While we’ve already discussed the benefits of healthy snacking for subsistence, then, even beneficial snack options like fresh fruit, nuts, etc. should always be consumed in mind when our mealtimes are, and whether or not we’ll really be hungry by that point. In fact, to be beneficial at all, snacking should be approached as a form of tiding ourselves over, rather than ever risking missing all-important meals. 

Reduced physical activity

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While it’s a less obvious side effect, reduced physical activity due to the convenience of snack foods that we can take anywhere with us is also deserving of its own mention here. This is especially true within the workplace, where individuals who work in offices, in particular, can be guilty of sticking to their desks all day when they have a decent snack stockpile to tide them over. Even at home, not having to leave the sofa thanks to having snacks ready to hand can do damage if we sit down the second we get home. By comparison, either enjoying more complex snacks that you need to put together in the moment (e.g. energy balls, fresh fruit salads, etc.) or making an effort to have something more substantial at meal times gives you a valid reason to get up and get going. It might seem like a small thing compared to, say, specified exercise efforts, but studies have continually shown that the simple act of getting up from our desks more often can reduce the risks of issues like diabetes and cancer, release more endorphins, and also ensure that we’re hitting the refresh button for better results later on. 

A final word

You’re certainly not alone if you feel lost in snacking culture right now, but it is down to you to make positive improvements for a healthier lifestyle later. Whether you have a weak spot for workplace snacks or just love that pack of crisps on the sofa an evening, your body certainly deserves better. So, ditch the snacks (or at least the unhealthy ones!) and let the benefits of doing so speak for themselves. 

If you are of a certain age then you may be worried about your health and different aspects that can affect this. There are lots of things you can do to improve your physical health, from the usual diet to taking supplements if you are not getting everything you need. 

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Eat Well

This is probably the most common thought when people talk about looking after themselves. There is a lot of pressure put on a person because of what they eat or want to eat. There doesn’t need to be, not at all. As long as you are consuming a healthy balanced diet then there is no need to worry about what you are putting into your body. You can enjoy junk food in moderation and only consume small amounts when you do. 

Your plate should contain each of the food groups, carbohydrates, proteins, fats, dairy, fruits, and vegetables. You should also try and eat three meals a day. 

Regular Checkups

In order to ensure you are healthy and well you should attend regular checkups with your doctor. Some issues and conditions can sneak up on you, however, your doctor and test results will be able to pick up on these. If you are unhealthy and have issues with your diet you may struggle with diabetes. 

If you suffer from something like hay fever in the summer then there are antihistamines that you can take. This will usually alleviate the problem but can cause other issues to arise, one such example is a dry nose. Try and arrange an appointment with an ENT doctor if you are having trouble with your nose. 

Get Enough Sleep

Something that is often overlooked quite a bit is sleep, both quality, and quantity. Adults should aim for around eight hours of sleep every night. If they fail to get this then it can lead to irritability and lack of concentration. It isn’t just about how many hours of sleep you are getting, it is also how well you sleep. If you toss and turn for eight hours then this will lead you to be more tired than if you sleep solid for those eight hours. If you find yourself struggling to sleep there are various techniques and methods to try, one such example is cutting out the technology before bed. 

Check Your Lifestyle

Finally, if you are trying to look after your physical health then you need to work at eliminating anything that can be bad for you, or at the very least enjoy it in moderation. A couple of examples could be drinking or smoking. There have always been health warnings for both of these things but if you enjoy small amounts in moderation then you should be fine. Remember, if a doctor asks if you smoke or drink then you should always be honest and truthful with them. They are not there to judge you but are there to help, and they can only do that if you tell them the truth. 

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It’s important to recognize that while we invest everything in helping our children stand on their own two feet, after a while, we need to let them go and become their own people. That’s not to say that we cannot help them leave the nest with the strongest wings so they can take their safest flight.

Of course, it’s worth considering to what degree you’re willing and able to invest in making things easier for them. It might be that taking all challenges from them at this vital juncture could prevent them from learning independence, especially if they can always rely on you for more money or for you to do their laundry, just to bring up a few examples.

Giving your child every chance of success, then, means helping them think independently and with clarity. But it also means providing that support as a backup when they do show that initiative, just so they can understand a few things to avoid and a few problems to overcome without having to learn that the hard way. Let’s consider what can be done, below:

Talk About Your Own Experience

You’ve lived a life before you had children, and so it’s worth telling them what you’ve learned during that time, and of course, as a parent. This can help you bring your own perspective because while you are their parent, you’re also an adult who has most likely worked jobs before, been in education, and had to learn and relearn things anew. It might just be that you teach your child tips for staying safe when out at night in university or study tips that helped you secure good results. Don’t think your input is meaningless – it never is.

Help Them Engage With The Process

From attending university open days to scheduling an HBS admissions consultant, allowing your child to show the initiative regarding their next steps should be supported. This may just come in the form of simple conversations such as helping them balance the pros and cons of which universities to attend, all the way up to providing thorough assistance, such as letting them stay at home and save rent as they attend university at a local institution.

Solidifying The Basics

There are some lessons that can be fallen back on no matter where they find themselves in life. From teaching them how to properly clean their surroundings and take pride in their space, all the way up to help them learn how to properly cook so as to keep a dozen meals in rotation, as well as practical efforts like meal prep in advance, will help them avoid relying on takeout foods at university or when pulling an all-nighter studying. The more you can solidify the basics in that regard, the better they’ll be able to take care of themselves. Sure, part of this might just be for your own peace of mind, but when they move out, they’ll be better prepared also.

With this advice, we hope you can give your growing late-teenager every chance of success.

Living a healthier life is not as hard as you might think. On the contrary, it can be pretty simple! All you need to do is follow some essential habits that will help improve your health and well-being. This blog post will discuss some of the best practices to start following right now to get healthy and stay healthy!

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1) Eat healthy foods

This one is a no-brainer. Eating healthy foods is essential for good health. Include plenty of fruits, vegetables, whole grains, and lean protein in your diet. Avoid processed and sugary foods as much as possible. Eating healthy is the first step towards living a healthier life. By following this simple habit, you will be well on your way to improving your overall health! If you are not sure where to start when eating healthy, there are plenty of resources available online or from your local library. Cookbooks are also a great way to make delicious and nutritious meals at home!

2) Get active

Exercise is another crucial aspect of living a healthy life. It is vital to get at least 30 minutes of moderate-intensity exercise every day. You can do this by going for a brisk walk, playing sports, or using the elliptical machine at your local gym. Exercise has countless health benefits, including reducing your risk of chronic diseases such as heart disease, stroke, and diabetes. It can also help improve your mental health and mood! If you are not used to exercising regularly, start slowly and gradually increasing the intensity and duration of your workouts over time.

3) Find ways to reduce stress

Chronic stress can harm your health. It can contribute to anxiety, depression, and high blood pressure problems. Finding ways to reduce stress is essential for living a healthy lifestyle. For example, if you’re going through difficult times in terms of work or maybe a divorce, get professionals like a custody attorney to help you instead of simply experiencing more overwhelming anxiety. Some additional ways to do this include exercise, meditation, and spending time with friends and family. If you feel overwhelmed by stress, it is vital to seek help from a mental health professional.

4) Get enough sleep

Sleep is another critical factor in living a healthy life. Most adults need at least seven to eight hours of sleep per night. Getting enough sleep can help improve your mood, mental health, and overall physical health. If you have trouble sleeping, there are several things you can do to improve your sleep habits. Avoid caffeine and screens (including phones, laptops, and TVs) before bedtime. Establish a regular sleep schedule by going to bed and waking up simultaneously every day. And create a relaxing bedtime routine that will help you wind down before going to sleep.

Living a healthier life is not as difficult as you might think. By following these simple habits, you can significantly impact your overall health! So what are you waiting for? Start living a healthier life today!

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Exercising outdoors comes with various advantages. For starters, you’re more exposed to sunlight, which increases your vitamin D production. Vitamin D is linked to improved mood, bone health, boosted immune system, and inflammation reduction. Likewise, you can get all the benefits of working out without spending money at the fitness facility or gym. You can also push your mind and body to try new and exciting activities. It’s no wonder that Americans are embracing outdoor exercises lately. Despite these, it’s important to stay safe to reap the full benefits. That said, here are some helpful strategies to achieve this. 

1. Take your phone along 

A 2017 survey revealed that people who exercised outdoors took their phones for various reasons. Indeed, taking your phone along can be beneficial in many ways. For instance, you can easily call for help when you’re in a threatening situation or an accident. Moreover, you can leverage your device as backup maps or GPS to familiarize yourself with the area and reduce the risk of getting lost. If you can’t call for help, your phone can act as a tracker for your loved ones to locate you. Therefore, you want to take your phone along when you enjoy your outdoor workouts. 

Experts advise against holding your phone, as it can cause inconvenience. Moreover, you can easily drop it, leading to a cracked screen or a damaged phone. It also creates unnoticeable imbalances in your body, making you prone to injuries. Instead, it’s prudent to get belts that allow you to store your phone to keep it safe while balancing your body weight distribution and preventing injuries. Likewise, investing in running shorts, sports bras with pockets, and running vests will also prove helpful, so keep this in mind. 

2. Wear your reflective gear 

According to the New York Times, pedestrian accident deaths keep increasing due to reckless driving. The GHSA also indicated that approximately 6721 pedestrian deaths occurred in 2020. These disturbing statistics reiterate the need to be safe when outdoors. Therefore, it makes sense to invest in protective gear if you’re an avid lover of outdoor exercises. These outfits are particularly beneficial for exercising at night with limited light sources. Indeed, it can be difficult for drivers or bike riders to spot you wearing dull attire in the dark. Therefore, reflecting clothing will help them spot you and avoid running their car into you. 

That said, you can invest in reflective running jackets, arm, and headbands, running shoes, etc. Various brands now incorporate reflective materials in their workout attire, so feel free to buy them. Headlamps are also an effective way to announce your presence to motorists, so keep this in mind. If you sustain accident injuries from negligent motorists after wearing your reflective gear, leveraging personal injury lawyer services will help you get the needed compensation. 

3. Don’t ignore the weather 

It’s important to consider the weather when going for your outdoor workouts to promote safety. For instance, exercising in hot weather conditions without the necessary precautions can be dangerous for your health. For starters, you risk developing muscle cramps, dizziness, fatigue, confusion, and increased rate, among others. You can trigger heat cramps, exercise-associated collapse, and heatstroke in severe cases. Likewise, working out in the cold weather can trigger frostbite and hypothermia. Therefore, take note when you experience fatigue, slurred speech, intense shivering, and coordination loss. 

Fortunately, you can stay safe and achieve your fitness goals in extreme weather conditions. You can begin by following weather forecasts to determine if it’s safe to venture outdoors without harming your health. Experts also advise that you stick to light workout activities if you’re used to exercising indoors or in cooler temperatures. Staying hydrated wearing sunscreen and lightweight workout clothing will prove helpful, so keep this in mind. It’s also prudent to dress up in layers when exercising in cold weather to trap heat and keep you warm. You also want to invest in mittens, thermal socks, headbands, and hats to protect your hands, feet, ears, and head. 

4. Don’t get carried away by the music

A Runner’s World survey indicated that 75% of Americans prefer to run or jug while listening to music. What’s more, sports psychologist Andy Lane explained that music could increase motivation and improve performance. Despite these benefits, you shouldn’t forget that you are outdoors and need to be aware of your surroundings. With loud music blasting in your ears, you may not recognize and avoid hazardous situations before it’s too late. Therefore, it’s safer to leave your headphones at home. However, you can reduce your music’s volume to be more aware if exercising without music isn’t an option. 

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Living with chronic pain does not mean you cannot be active. A recent survey shows that about 20.4% of adults have chronic pain. However, many healthcare professionals recommend adopting physical activity to manage chronic pain. Not only does it reduce pain, but it also reduces your risk of developing cardiovascular disease or diabetes. Here are some simple exercises to do that will keep you active.

1. Stretching

Regular stretching improves joint motion and increases blood flow into your muscles. Chronic discomforts such as neck pain and headaches can cause your muscles to tense up, leading to injuries and diseases. Regular stretching helps you release all that stress. When you relax your muscles, you can have better control over your body, prevent muscle aches and pain, and keep your immune system strong. 

It’s also important that you stretch before and after any workout. If you aren’t sure of what to do, you can speak with a physical therapist or your doctor to know which type of stretches work best for your condition. There are three main types of stretches: dynamic, ballistic, and static. Dynamic stretching is most commonly done, and it is usually before a workout session. Ballistic stretching involves pushing muscles with bouncing movements, and static stretching involves staying in a position between 10-20 seconds. 

2. Walking

Walking is a simple exercise with significant benefits for people with chronic pain. Walking improves blood circulation, strengthens your bones, and helps you maintain a healthy weight. Before you get started, you must speak to your doctor and receive the all-clear for regular walking. 

You will need a good pair of walking shoes that fit well and support your feet and legs during your walk. You can also get some knee tape to help support your knees during your walks. While walking, you must pay attention to your breathing and heart rate. If you’re not able to talk while walking, you need to decrease the speed of your walk. You should also drink plenty of water to prevent headaches, especially if you live in hot weather. 

3. Yoga

Studies show that yoga can decrease your perception of pain, making it feel like your chronic pain is less severe than before. Yoga helps you to relax while strengthening your mind and body. It also helps improve flexibility and reduces inflammation. 

Yoga provides many benefits to people with chronic pain, especially joint-related pain. It can help people with arthritis, fibromyalgia, migraines, and chronic fatigue syndrome. If you have needed a bicycle accident attorney at Laborde Earles Injury Lawyers to help you claim compensation, yoga could even help with the injuries you suffered. It increases your energy, improves mood, and prevents cartilage and joint breakdown. One of the best things about yoga is that just about anyone can do it. You can even practice yoga from a chair if mobility is an issue for you. 

There are various types of yoga designed to treat pain. Viniyoga focuses on slow stretches and taking in deep breaths. It is perfect for people with back and arthritis pain. Iyengar is also slow-paced but focuses more on bodily alignment, perfect for people with mobility issues. Ensure that you check with your doctor before beginning any yoga classes. If you are in the middle of a flare-up or have fresh injuries, it would be best to wait for your body to heal before starting yoga. It would be best to let your yoga instructor know about your condition and help you find the right postures.

4. Pilates 

Most physiotherapists use Pilates to help treat different types of chronic pain. This exercise works by improving your body’s muscle system, eventually feeling less pain. Various techniques can be adapted and improved to suit your condition. 

Since most forms of Pilates exercise require sitting or reclining position, it is perfect for people with chronic pains. You must start slow, especially if you are new to Pilates. Begin with one class each week to learn basic positions and moves. Once you get more comfortable, you can increase the number of weekly classes. 

5. Strength training

Strength or resistance training is designed to add weight to your muscles to make them grow stronger. With strength training, you will be required to use weights or find objects like bottles or cans around the house. Most physiotherapists recommend practicing strength training 2-3 times a week. Strength training can reduce body stiffness and provide relief from pain.  

Your life doesn’t need to come to a halt from chronic pain. These exercises should help you bounce back and live a healthy, fulfilled life. Check out these other exercises to try out once you are ready.

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Want to improve your smile? By spending some extra money, you could help to keep your teeth whiter and healthier. Nowadays, there are lots of ways to spend money on your smile from DIY whitening kits to dental procedures. This post lists the expenses that are actually worth investing in. 

A new toothbrush

Switching from a manual to an electric toothbrush could be a worthy investment. Electric toothbrushes are much more effective at removing plaque due to their fast-rotating bristles, and also tend to be easier to maneuver around the mouth due to having a smaller toothbrush head. 

Not all electric toothbrushes are created equally, so it’s worth reading reviews and looking at toothbrushes that are recommended by dentists. Check out this guide to the best electric toothbrushes to help you find the best one. 

Dental check-ups

It’s worth spending money on bi-annual dental checkups. Visiting a dentist twice per year can allow your teeth to be regularly inspected for any problems such as cavities or build-ups of tartar. By catching these problems early, you may be able to seek out preventative treatment to stop the problem from getting worse. 

For example, a dentist may be able to remove a build-up of tartar there and then, preventing decay from setting in. This could prevent infection and save you from having to get much more expensive treatment such as root canal treatment or tooth extraction in the future.

Make sure that you visit a respected dentist when going for a check-up. You can then be sure that you will get the best treatment and that no dental problems will be overlooked.

Teeth straightening

Having straight teeth can make brushing easier. It’s much harder to access certain teeth if they’re all misaligned, which can lead to plaque building up, increasing the risk of decay. By investing in tooth straightening you could help to protect your teeth from damage.

There are many different forms of orthodontic treatment worth looking into. Traditional metal wired braces are still popular among teens, however many people are also now trying out invisible braces, which consist of a transparent retainer. It depends a lot on the condition of your teeth as to which braces you should opt for – an orthodontist will be able to recommend the right form of teeth straightening for you.  

Teeth whitening

Having whiter teeth can make many of us more confident in our smiles. Nowadays, there are so many different forms of teeth whitening. But which one is really worth investing in?

If you want effective long-term results, it’s often best to opt for laser teeth whitening. Unlike at-home teeth whitening kits which only last a few weeks, laser teeth whitening can keep your teeth looking bright for years. There are also options like veneers and lumineers that have long-term results and are generally cheaper, however, you may be limited by what you can eat. Whatever procedure you choose, make sure to visit a reputable dentist so that you know you’re getting the best treatment.