5 Steps To Take To Boost Your Mental Health

    Recently, mental health awareness has grown in leaps in bounds. People are more sensitive to mental health and illness and are willing to engage in talks to promote their solution. It would help to be careful about your mental health by learning how to care for and improve your mental health.

 

    Sound mental health - the engine that drives your body's functionality- is vital for your daily sanity and organization. Therefore, you need to take stringent measures to ensure your mental health is always in tip-top form. Though it might be hard to achieve this condition due to the daily challenges and stresses of life, you can take various precaution measures that will help you balance your life and maintain a stress-free life.

 

Understand Yourself

    Many people are ignorant of knowing who they are: it is shocking to learn that even most adults cannot describe themselves. You need to learn and examine yourself to know your strengths and weaknesses.

    Spending time alone will most likely help you to learn more about yourself and your "inner voice". It is an excellent time to look yourself in the mirror and ask some tough questions that will help you discover yourself. Once you know your triggers and the place where you can find your peace, it will be easier for you to identify and deal with any issue that arises.

 

Acknowledge Your Struggles

    You should be honest with yourself and pick out factors that trigger your mental stresses. If you cannot find the courage to seek these triggers, you can see a therapist who will help you bring these issues to the surface. Talking about these issues will help you tackle them and get them off your back.

 

Speak Out

    You can also find a confidant or a therapist who will help you get your daily stresses off your mind and chest. When choosing your confidant, who can double up as your partner, ensure you choose one with good listening skills.

    Please do not hold on to issues that are weighing you down. Try to solve the issues or forget about them. Though it may be hard to let go, it is necessary to take this step for the good of your mental health.

 

Refresh Your Mind

    You need to ensure you find a way of refreshing your mind. People often use workouts, yoga, hikes, nature walks, and training to relax after work. It takes your mind off your stresses and teaches you how to be calm and patient within the storm.

    You can also try taking personal trainer courses that will help you to impact your workouts and relaxing moments positively. By learning these trainer courses, you will be able also to form and head smaller workout groups in which you can share and improve each other’s lifestyle.

 

Find Your Calm Place

    For you to survive the numerous daily hustles, you need to identify your 'calm place'. It is a place where you can recollect yourself by dealing with your current stressful situation or deciding to let go. It can be an activity, a person, a game, or a simple conversation that resets your moods and feelings back to normal.

 

    In conclusion, you should strive to know how to care for your mental health. It is an essential life skill that will help you maintain sanity and calmness in your life.

What Really Helps With Hay Fever?

 

Please note that this post is a paid advertisement for allergy awareness.

Please also keep in mind that I never post anything that I don't personally support or believe in.

How hay fever comes about (and what to do about it)

This post addresses the following points:

• Cold vs hay fever: What symptoms point towards hay fever?

• How does hay fever come about (and what does our body want to tell us with the symptoms)?

• How can hay fever be influenced by our diet?

• What really helps against hay fever?

Cold vs Hay Fever: which symptoms suggest hay fever?

   Many hay fever symptoms are similar to those of a flu-like infection (e.g. sneezing, runny nose, cough, difficulties with breathing, scratchy throat, watery eyes, tiredness). This means that hay fever is initially often taken for a cold.

How does hay fever come about?

   You can think of hay fever as a mix-up and internal miscommunication. In other words, your body's immune system falsely classifies pollen as a threat that antibodies need to fight. Because of this mix-up, the body releases histamine, which then triggers the symptoms that can lead to major discomfort. The result is watery eyes, frequent sneezing, increased mucus formation, redness and itching.

What does our body want to tell us?

   The often annoying symptoms are in fact a sensible reaction of the body: The mucus formation flushes pathogens out of the body, and redness is a sign of better blood flow to the affected parts. This in turn means that immune cells can be transported more efficiently and faster. The itching draws more attention to the affected area so that possible inflammation cannot be ignored. Unfortunately, our body does not know that hay fever is not a real threat, but rather a mix-up.

How is hay fever diagnosed?

   If this is your first time suffering from hay fever symptoms, it is recommended to see a doctor. You will probably be asked a few questions first:

• How long have the symptoms been going on for?

• How do you experience the symptoms?

• When and under what circumstances do the symptoms occur (will the symptoms get worse outdoors? Better after rain?)

• Is there a family history with allergies?

   If the doctor suspects an allergy, a “prick test” usually follows. Allergen-containing solutions are dripped onto one of your arms, which can then get into your body by lightly pricking the skin. In case of hypersensitivity, an allergic reaction (reddening) occurs within approximately 20 minutes.

   An alternative to the prick test is an allergy blood test. Certain substances in your body, so-called immunoglobulins, are activated by an allergic reaction. These are proteins that are actually responsible for fighting parasites inside the body. Doctors recognize these immunoglobulins E by an increased IgE value. You can also find home allergy testing kits from reliable suppliers, especially helpful during the pandemic when you should be limiting outside contact.

When is hay fever season?

   Generally from February (hazel) to September (various grasses, ribwort, mugwort), depending on which pollen triggers your allergy. Apps such as the pollen forecast app offer a good overview of the current pollen count at the respective location. You can download it for free from the app store. If you want, you can even receive warnings as soon as the pollen you have defined appears at your location.

What really helps against hay fever?

There are basically 4 different ways to combat hay fever:

1. Avoid contact with the pollen

2. Treat symptoms (with medication or home remedies)

3. Desensitization (hay fever vaccination)

4. Diet change

Here you find a brief introduction to the individual options:

Option 1: Avoid contact with the pollen

   While it is not always possible to completely avoid contact with the allergenic pollen, there are a number of things that can help minimize contact.

   For example, you should make sure that you ventilate sensibly. Between 6 and 8 a.m. the pollen count is lowest in the city, in the countryside between 8 p.m. and midnight. The rest of the time you should keep the windows closed as much as possible. Alternatively, you can use protective grilles for the windows. These ensure that pollen does not even get into your apartment. The disadvantage: The fleece material doesn't let pollen through, but that also means less light and above all hardly any air!

   Once the pollen is in the apartment, regular cleaning helps against pollen flying around. Besides that, air purifiers help to greatly improve the indoor climate for allergy sufferers, especially at night.

Further tips to help avoid contact with pollen:

• Pollen filter for the car

• Special filters for the vacuum cleaner

• Change clothes after entering the house and do not hang up outside to dry

• Shower in the evening to remove pollen from the body or hair

• Blow your nose using a nasal douche

Option 2: treat symptoms

    There are now countless medications and they all vary in effects. Below are brief introductions to the most common groups. For detailed information or questions, you should contact your doctor or pharmacist.

Medicines that are taken as preventatives:

    There are nasal sprays and eye drops with the active ingredient cromoglizic acid, which are taken preventatively and prevent the release of histamine and other inflammatory substances. However, these take 1-2 weeks to work and should therefore ideally be taken before the first symptoms appear. They are therefore not suitable for hay fever newbies.

Medicines that relieve specific symptoms such as watery eyes locally:

    Nasal or eye drops with the active ingredient azelastine help to alleviate the symptoms after about 15-30 minutes.

Medicines for general allergy symptoms:

    Cetirizine and loratadine help as antihistamines against allergy symptoms by weakening the effect of the body's own histamine, which, as explained above, triggers the symptoms. Loratadin is recommended for working people and children in school because, unlike cetericine, it does not have a tiring effect.

If nothing else works:

    The active ingredient mizolastine requires a prescription but can be an alternative if nothing else helps against hay fever, because according to various testimonials it is particularly effective. However, you should discuss details with your doctor.

    In the case of severe discomfort, nasal sprays containing cortisone or, if necessary, (depot) cortisone injections can also be helpful. These lead to an immediate swelling of the mucous membranes and are also anti-inflammatory. However, it is recommended to not use the cortisone-containing nasal sprays for longer than 4 weeks at a time.

Also a salt inhaler can bring relief. The salt particles have 2 positive effects:

1. They remove fluid from the tissue in the airways and make the mucus softer, which in turn soothes the mucous membranes.

2. They prevent the growth of microorganisms and kill germs, which supports the immune system.

Option 3: Desensitization or “hay fever vaccination”

   During desensitization, the body is gradually accustomed to the allergenic substance by injecting the allergen under the skin in a very diluted form and slowly increasing doses over a longer period of time. As an alternative to "subcutaneous immunotherapy" (under the skin) there is "sublingual immunotherapy" (under the tongue: tablet / drops).

Option 4: change in diet

   The right diet can significantly reduce hay fever symptoms. The reason is obvious: hay fever produces histamine in the body, which leads to swelling of the mucous membranes. If you take in additional histamine through food, the symptoms get more severe! On the other hand, if you avoid it, the histamine level is lower overall and the symptoms are weaker. Incidentally, foods that contain the active ingredient quercetin are particularly helpful. This is because it works like a natural antihistamine and helps to lower the histamine level in the blood.

Avoid foods that contain histamine: vinegar, yeast, sausage, canned fish, mature cheese (e.g. ripe Gouda), sauerkraut, spinach, tomatoes, eggplant, avocado, legumes, mushrooms, strawberries, citrus fruits, bananas, kiwi, pears, papaya, nuts, chocolate, cocoa, soy products, juices and soda.

Eat foods that lower histamine levels: capers, onions (especially the outer rings), blueberries, apples, broccoli. Of course, you have to pay attention to possible cross allergies. People who are allergic to tree pollen are sometimes allergic to apples, for example, because the allergens are similar.

How can you prevent hay fever?

   Hay fever cannot be prevented for good. However, experience shows that early and slow habituation to various potential irritants can have a preventive effect. The environment around children should therefore never be too sterile. Holidays on the farm can also help to strengthen the immune system of children. In addition, there is no harm in maintaining a healthy intestinal flora. Antibiotics, for example, quickly throw this out of balance, because both good and bad bacteria are destroyed. 

 

Conclusion:

Below is a short summary of the 7 most important points about hay fever:

1. Avoid allergens (a pollen count app helps)

2. Open windows at the right time (city: morning, country: evening)

3. Shower in the evening, wash your hair and hands regularly during the day

4. A nasal rinse and air purifier for the bedroom ensure restful sleep

5. Eat little food containing histamine, but a lot of histamine-lowering food

6. Choose medication carefully and educate yourself on alternative options

7. If the stress becomes too much: Talk to your doctor about desensitization

Lockdown Workout Ideas

   With January being the traditional yearly workout boom and the impact of yet another lockdown in the UK, it means that many people who are starting new fitness goals need to think outside the box and look for other ways to work out as opposed to signing up for a gym membership.

   Not being able to hit the gym shouldn't put you off finding ways to workout and motivate yourself. Far from it, it means you have to be more inventive when it comes to finding workouts you enjoy and can do within the constraints of a national lockdown.

C25K

   Couch to 5K is a popular app that helps people get off the couch and move more. Aimed at getting you into running in a gentler, easier way, the C25K apps available for both Apple and Android phones can help you to move more without the pressure to be at the top of your game instantly.
   For this, you will need some suitable equipment to get you started. Headphones to listen to the app each day. Suitable running trainers and comfy clothing. Some people may find they need to use suitable eyewear especially for the low winter sun so investing in running sunglasses or even just getting replacement oakley lenses for your existing sunglasses to help you combat the glare from the sun when you are out.

Walking

   Head out to your local beauty spots for a walk. Download a playlist, podcast or even movies and tv shows to listen to on your walk, but using what is free and available in your local area will not only allow you to get out when everywhere else is closed but to also get some much-needed exercise, clear your head and regain fitness levels too. Make a list of everywhere you can reasonably explore while staying local and then make it your aim to visit as many as possible.

Online Exercise Programmes

   Joe Wicks is undoubtedly the UK's favourite PE teacher right now. and the good news is, you can join in even without children, or you can head to his Youtube channel to check out his many free workout videos to follow each day.
   If Joe isn't your cup of tea, then searching online for free workout programmes will throw up a plethora of options for you to choose from and allow you to get moving. From free dance classes, yoga, pilates and the more vigorous HIIT workouts, you will be spoilt for choice. All you need is some motivation to actually get going and you're on your way!


Open Water Swimming

   This activity has been booming since the closure of many local swimming pools. There are many health benefits of open water swimming and you will likely find many individuals and clubs in your coal area you can join to get you started. In the winter, it takes a brave soul to dip their toes into the cold waters of the UK coastline and waterways. However, once you have gotten over that initial shock you can take part in a swim treading water or simply enjoying the feeling of being out in the open water.

Could Rollerblading Help You Meet Your Fitness Goals?

Motivation is the number one barrier that stands in the way of your fitness goals. So many people start out with good intentions but after a month or two, they struggle to keep up with their exercise routine.

 

There are a few simple things you can do to motivate yourself, but the best way to achieve long term fitness goals is to find a form of exercise that you love. If you force yourself to go running everyday even though you hate it, your fitness routine quickly becomes a chore. But if you find something that you enjoy, exercise is a hobby rather than something you force yourself to do. 

 

If you are looking for fun exercise options, have you considered inline skates? Rollerblading might seem a bit retro, but it’s actually a brilliant way to look after your health. These are some of the great reasons to get into rollerblading if you want to stay fit.

 

Image From Pixabay CCO License

It’s Great Cardio

Cardiovascular exercise is so important if you want to burn calories and lose weight. If you hate running, rollerblading is a brilliant alternative. If you read this guide on how to buy the perfect pair of inline skates and get a high performance pair, you can build up a good amount of speed. You'll burn plenty of calories and work up a sweat and it’s way more fun than running. In fact, a lot of people use inline skates as a way to get around instead of cycling or walking. 

On average, you will burn around 250 calories from half an hour of skating, so if you do 4 short sessions a week, you can burn 1000 calories, which makes a significant difference if you are also managing your diet well.

It’s Brilliant For Toning Muscle
 

Most people start a fitness routine because they want to lose weight and tone muscle. The good news is, rollerblading is great for both. As you would expect, rollerblading requires a lot of work from your legs, so you will tone your thighs, calves, and glutes. But you also have to engage your core to balance yourself, and engage your arms when turning. After a month or two, you will notice a huge improvement in your muscle tone all over your body.

It’s Safer Than Running

 

You might assume that rollerblading is far more dangerous than running because you are way more likely to fall. That is true and when you first start out, your risk of injury is greater than it is when you run. But you have to remember that you can still fall while you’re running and once you get used to rollerblading, it is actually a lot safer. Running is a very high impact exercise and many people experience knee and ankle injuries

Rollerblading might seem like a bit of a strange way to stay in shape, but it’s so effective, so why not give it a try?

5 General Life Goals We Should All Set Ourselves

It’s important to have goals in life, and everybody will have different goals depending on the things they value most. For example, some people have very specific career goals, while others prefer to pursue goals outside of work. However, there are certain aspirations that we should all have because they help to improve our lives and make it easier to meet our own specific goals. 

 

We are approaching the end of the year, so now is the perfect time to start thinking about your goals for the future. These are some of the most important life goals that everybody should work towards. 

 

 

Improving Mental and Physical Health

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Looking after your health is one of the most important goals for all of us. As you get older and your risk of illness and injury increases, you have to work harder to stay healthy. If you start getting into good habits now, it will be much easier to sustain this in later life and you will live a much longer and happier life as a result.

But looking after your health isn’t just about avoiding illness, it’s about giving yourself the energy and drive to achieve your other goals. Staying fit and healthy can completely transform your life because you are more driven and your mindset is much more positive. When you are physically healthy, you will have far more motivation, making you more likely to reach your personal goals in life.

Your mental health is just as important as your physical health and looking after yourself mentally requires work, but we don’t always realize this. If you want to stay in shape, you have to eat well and exercise regularly, and the same amount of work needs to go into your mental health. It’s important to set aside time to relax and reduce stress and make sure that you are aware of your mental health. Feelings of anxiety or low self-esteem can hold you back in life and prevent you from reaching your full potential, which is why everybody should aim to improve their mental health as much as possible.

Pain management is also crucial, and when you suffer from debilitating diseases such as fibromyalgia or multiple sclerosis, herbal remedies can help alleviate pain alongside medicine. CBD and THC (both derived from cannabis) can be very effective for multiple sclerosis sufferers especially, and is legal when taken in certain forms. You can buy THC edibles and CBD oil - just be sure these compounds won't affect your existing medication.

Achieving Financial Freedom

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Everybody has different opinions about money. Some people are very financially driven and their goals revolve around moving up the career ladder so they can earn as much as possible. Other people are less concerned about getting rich and their career goals are focused on enjoyment and fulfillment instead. However, even if you are not worried about earning loads of money, you should still aspire to achieve financial freedom.

 

When you are living paycheck to paycheck and you don’t have any savings in the bank, it is much harder to reach your other goals in life. You won’t be able to buy property or travel the world, for example. If you decide that you want to change careers and you need to retrain, that’s a lot harder to do if you don’t have the finances to take a break from working.

 

Being in a bad financial position can have a huge impact on your mental health as well, especially if you have a lot of debts. Achieving financial freedom will have a very positive impact on your stress levels, and it will open up a lot of doors for you. So, start thinking about savings and investments for the future as soon as possible because the earlier you get started, the easier it will be to manage your finances properly, especially when you eventually retire. 

 

Finding Hobbies

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As an adult, it’s easy to spend all of your time thinking about work and family responsibilities, which is why finding new hobbies is a great life goal for all of us. When your entire life revolves around your responsibilities, you never have any time for yourself and it’s likely that you will burn yourself out. If you want to live a full, rounded life, it’s important that you have things that are just for you. Hobbies are a great way to blow off steam and reduce stress, and they bring meaning to your life outside of work.

 

If you don’t have any hobbies, start by thinking about the things you used to enjoy before life got in the way. Many people have hobbies as a teenager or young adult, and then they go out of the window when work gets busy or they start a family. Why not try picking up those old hobbies and see if you still enjoy them? Alternatively, think about things you have always wanted to do but always put off because you didn’t have time. It doesn’t matter what your hobbies are, but you should aim to find some new interests to bring more balance to your life. 

 

 

Family Relationships

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Family relationships are another thing that often gets neglected when life gets busy. So many people regret not spending time with their family when they had the chance, which is why prioritizing your family relationships is a great goal for all of us. Make an effort to reach out to family members that you don’t speak to very often, and try to improve your work-life balance so you have more time to spend with family.

 

Settling family disputes is so important as well. Arguments that started over something relatively small can cause rifts that last for years to come, even though everybody involved has forgotten about what they were arguing about in the first place. If there are disputes in your family and certain family members aren’t talking to each other, make an attempt to patch things up sooner rather than later. In most cases, people come to regret all of the lost time, so don’t wait around. If you are involved in an argument with family, don’t let pride get in the way of apologizing and patching things up because you will regret it further down the line.

 

When people set life goals, they often think about specific things, like their career. However, these general life goals are important for all of us because they will help to unlock your full potential and achieve your own specific goals.

 

 

Easing Out of Bad Habits

 Aim to remove yourself from bad habits - slowly and steadily. Cold turkey approaches work for some people, but for most, it's a long, slow road, especially when addiction gets involved. Consider replacing some of your beers with non-alcoholic alternatives, such as Budels, which are becoming increasingly popular and easy to find, and gradually replace more of them. Replace smoking with vaping, again until you're able to fully quit, with brands such as Area 52. Try meal-prepping ahead of time to avoid turning to fast food too often. Put sweets in a cupboard and fruit on display - 'out of sight, out of mind' is a genuine phenomenon even with something so simple.