Making Your Work Mornings That Bit More Bearable

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Some people manage to leap out of bed in the morning in a great mood, they’re naturally more energised at this time of day and waking up is no real issue to them. Aren’t they annoying? For us mere mortals, mornings are far more of a struggle. If you’re finding yourself snoozing your alarm over and over and generally feel rubbish however, then something needs to change. You might not ever love mornings but they can be far easier to deal with if you follow these tips.

Get enough sleep the night before

It goes without saying that without enough sleep, your morning (and your day in general) is going to be pretty miserable. No one likes the sound of the alarm clock when they wake up, but when you’ve had a solid sleep it’s far easier to drag yourself out of bed. Make this a priority and your life will genuinely improve. You’ll be much more alert, in a better mood and even things like controlling your appetite will be easier. This is because without enough sleep, our hunger hormones are thrown out of whack.

Organise your work stuff ahead of time

Leaving everything until the morning is never a good idea. When you wake up and are already pressed for time, the last thing you need is to be running around like a headless chicken and panicking because you can’t find the things you need. Before going to bed, pack up your lunch and your work stuff, and get your clothes ready. Lay out everything you need on a chair in your bedroom so you can get up and get changed without any messing around. Having a shower before bed will save you a few minutes in the morning too.

Eat breakfast

It’s easy to forfeit breakfast for a little extra sleep in the morning, but making the time to eat can most definitely help you to get your day off to a good start. A bowl of cereal with chopped fruit, a smoothie made up with yoghurt or some wholemeal toast all wouldn’t take long to make in the morning. You’ll feel more alert and it can give you an energy boost when you need it most.

Find the best method of transport to work

For some people, public transport will be the best way to get to work. If you work in a busy city for example, the traffic will be bad but trains, buses and trams will be very good and run regularly. However, for others, driving will be the best option. Maybe your work is a little out of the city centre, or is far from where you live. Perhaps your work hours involve you getting there before or after rush hour. If so, then getting your own vehicle could be the best way to go. You can find used cars that won’t break the bank and would be ideal for getting you from A to B.

Use your commute to be productive

Get your morning off to a good start by using your commute to be productive. If you’re on public transport you could answer emails or tick off smaller items from your to-do list to get ahead for the day. If you’re driving, you could listen to an inspirational podcast on your way to get you in the best frame of mind.

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Warning: Running A Business Could Be Hazardous To Your Health!

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Sorry to be alarmist, but it’s true!

While we aren’t trying to put you off from running your own business; there are plenty of reasons why you should work for yourself instead of ‘working for the man,’ but in terms of your health, there are definite hazards that need to be avoided.

Don’t worry, you won’t have to hurriedly shape up your resumé to return to the safer confines of a 9 to 5 job to preserve your life, but you should consider the following issues.

#1: The sedentary lifestyle. For those business owners working from home, especially when seated in front of a computer screen for many hours during the day, it is worth knowing the health risks of a sedentary lifestyle. These risks include weight gain, high blood pressure, and the increased chances of a stroke and heart disease. You can find out more here. Therefore, make every effort to exercise each day, both before and after work, and take regular breaks to stretch your legs and give your eyes a rest from the computer screen, to offset any issues associated with the sedentary lifestyle.

#2: Feelings of stress. We can all feel stress, but if not dealt with, there are consequences to our health, both physically, with headaches and high blood pressure, and mentally, with issues around depression, anxiety, and burnout. So, should you run a business, it is important to deal with your stressors. If you have strict deadlines to meet, as an example of one common stressor, you might want to hire other staff to help you tackle other work pressures, or outsource certain tasks, so you have time to commit to the project deadline at hand. Within your business life, you should also improve your work-life balance as this can reduce feelings of stress. And forming good habits within your lifestyle will also help, as by eating a healthy diet, and by exercising regularly, you will be more physically and mentally able to deal with the stress in your life.

#3: Neglecting health problems. When working for yourself, you don’t have the sickness benefits that are provided within a usual 9 to 5 job. Therefore, you are more likely to neglect and fight through any health problems instead of taking time off, especially when you are reliant on money coming in. And you might neglect a visit to the doctor or to the pharmacy, especially if you are snowed under with work. By being neglectful in either way, you might suffer the consequences to your health later on. So, here’s our advice. For starters, get into the habit of saving money so you can afford to have time off when you are unwell. Secondly, if you notice any symptoms of ill health, don’t ignore them, hoping they will go away. The sooner you get to see your doctor, the sooner you will be able to deal with any issues and get back to work. And finally, you might also consider registering with a doctor dispensing of medication, so when you are working, you won’t have to disrupt your working day too much because of long queues at the pharmacy.

Running your own business is an excellent idea, but you won’t make a success of it if you fall prey to ill health. Follow our suggestions, then, and not only will you have better health physically and emotionally, but your business should also be healthy on a financial level too!

Take care, and thanks for reading!

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Taking Active Steps to Improve Your Life

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Whether you are in a slump or leading a lifestyle that leaves you relatively content, it’s always important to bear in mind that things can get better. There’s always opportunity for improvement and increased levels of happiness in your living! Something else to bear in mind? Positive change rarely makes its way towards you. You have to actively seek it out yourself. So, what kind of steps can you take to actively improve your life? Here are just a few to consider!

Cutting Out Bad Habits

We all have some sort of bad habit – after all, nobody’s perfect. But acknowledging your bad habits and taking steps to remove them from your life can significantly boost your happiness. So, take a moment to mull over some bad habits that you have. They could pertain to your physical health or your mental health. Common bad habits for your physical health that you might want to cut out could include:

  • Smoking – smoking is highly addictive, so admittedly, it is a pretty difficult habit to kick. But we are all well aware that it is highly detrimental to us, as it can cause cancer, cardiovascular disease, and a whole host of other health issues. Consider making use of alternatives that can be used to cut out smoking and ween you off nicotine, such as nicotine patches, nicotine gum, or vaping.

 

  • Excessive Drinking – sure, alcohol may well be legal for adults to consume. But excessive drinking can cause liver damage and can prove addictive. If you feel dependent on alcohol, you might want to consider sober living for men.

 

There are also plenty of bad habits out there that can have a negative impact on your mental and emotional wellbeing. Some to consider removing from your life could include:

 

  • Procrastination – as the old saying goes, procrastination is the thief of time. We tend to procrastinate when we feel anxious about something, but putting off the task at hand only serves to increase anxiety levels in the end.

 

 

  • Perfectionism – being a perfectionist can result in high quality work. But you’ll often find that it unnecessarily places excessive pressure on you. Don’t allow yourself to become distressed by setting unachievable or unrealistic targets!

 

Spend More Time Doing What You Love

Many of us end up spending most of our time doing things that we feel we have to do. But why not spend more time doing things that you love? This can give you a greater feeling of satisfaction with life. Sometimes it just means turning down plans and events that you feel obligated to attend when your attendance isn’t actually necessary. If you have an interest, chase it. Join a class, attend a club, dedicate your free time to it.

Sure, life might be coming along just fine for you right now. But why settle for mediocrity? “Okay” shouldn’t be enough! Taking active steps to improve your life can see you become a much happier and more rounded individual, placing a smile on your face!

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How Is Science Helping To Improve Reproduction?

Science has helped humans come on leaps and bounds over the past hundred years. We are now able to use and create technology that is incredibly advanced. Not only does it make our lives a lot more convenient, but it can also make them a lot healthier and safer as well.

There have been so many tech developments in the world of healthcare and medicine over the past few decades that humans have never been able to lead such healthy lives. Not only that, though, but reproduction and having babies has also been made easier for some couples as well. For some couples who have certain fertility issues, it could have been extremely difficult for them to conceive a baby naturally. These days, though, many of these couples are now able to start a family thanks to new scientific methods.

That’s just one of the ways science has helped to improve reproduction – read on to find out about some others!

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Improved Diagnosis Of Fertility Issues

Doctors can now diagnose fertility issues in people a lot quicker these days thanks to scientific improvements in the diagnostic process. Any men who are worried about their fertility can now go to a fertility clinic and take advantage of their computer aided sperm analysis service. As these computers aren’t that advanced just yet, some fertility clinics still get a laboratory andrologist to take a look at the sperm to see for themselves. However, the use of the computer analysis still speeds up the diagnosis process so that men can get the treatment they need much quicker. Scientific advancements have also shortened the diagnostic time for women as well, and any female fertility problems can be swiftly picked up.

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Better Treatments To Help Reproduction Problems

When a fertility problem has been correctly diagnosed, it is them important that the couple get the necessary treatment that will allow them to conceive. After years of research, there are now a few different treatments that can help improve the rates of reproduction in couples who do have some issues. Even though IVF has been used by a lot of couples for some years now, many scientific developments over the past decade or so have slightly improved this whole process.

LGBT Couples Have The Chance To Be Parents

Thanks to the development of medical procedures like artificial insemination and IVF with a donor egg or sperm, LGBT couples are now able to become parents if they wish. All they need to do is find a willing donor who will donate the sperm or the egg that is needed. More often than not, it is usually a close friend who donates, but there are now agencies that match up couples and donors. The artificial insemination can then be done at home – this is known as the turkey basting method. However, for better success rates, this should be carried out in a hospital where science can be used to improve the chances of the process working.

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The Risk Of Certain Diseases Can Be Reduced

Have you heard the term “designer baby”? This has been a bit of a buzzword for the past few years or so and it has become quite a controversial topic as it is thought that this new science could be misused by some couples. There is now scientific methods that give scientists and doctors the chance to alter the DNA and genetic makeup of a fetus at the point of contraception. Even though this can be used for a lot of good, such as removing any potentially dangerous genes that could result in the development of a life-threatening disease, it does mean that simple things like the sex and eye color of a baby can be altered. Many people disagree with using this technology for changing non-dangerous features of a baby, like hair and eye color, as it is just the same as playing God. Using this kind of science to create a technology isn’t legal in most countries just yet, but that might all change in the future.

Some Health Conditions Can Now Be Spotted Very Early

Of course, there are some health conditions that aren’t genetic and changing the genes of a baby might not be enough to prevent them. But recent developments have helped scientists come up with ways to spot these potential conditions while the baby is still in the womb. If these are spotted at an early stage of the pregnancy, then some treatments could be carried out during the pregnancy to try and help the baby, depending on what the health issue is. If there are no treatments that can be administered during the pregnancy, then at least doctors will have a head start on treatment as soon as the baby is born.

Endangered Species Are Being Helped To Reproduce

It isn’t just humans who are being helped by new and improved scientific process and technology in reproduction. A lot of animals have benefited from many recent developments as well. For instance, many endangered species that used to struggle to reproduce, such as pandas, now have an easier time conceiving. Some fertility treatments that are used on humans, such as IVF, have been trialled in certain species with positive results. Not only that, though, but other treatments and methods have also been used to try to encourage more sexual activity between animals as well.

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Science Can Prevent Reproduction For Couples Who Don’t Want A Baby

It’s also possible to look at things from the other side of the coin. Thanks to science, couples who do not wish to conceive and have a baby can now have sex without worrying about the implications. There are now many different methods of contraception, including the pill and hormone injections, that will make it almost impossible for them to conceive. These are great for couples who aren’t yet ready to start a family or just don’t want to have kids at all.

As you can see, there are many cool ways in which science is helping reproduction!

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Overload Principle: Training with Purpose

How do you know you’ve hit a plateau?

Have you trained for countless hours with sparse results? Strict dieting with little to show for it? Strength training without the ability to increase weight? When was the last time you hit a PR, anyway?

Plateauing happens to athletes at all levels. It’s good for training regimens to become a way of life, but doing those sessions over and over again can become like mindlessly checking a box. Inputs remain the same–which can be detrimental to increasing performance outputs.

Incorporating overload principle into training may be one of the steps you need to get off that plateau.

A runner sitting on a plateau overlooking a vista

Building Muscle–How it Actually Works

Overload principle states that in order for muscle to increase in size, strength and endurance, it must be regularly challenged to produce an output that is as near as possible to maximum capacity. The technique pushes the body past its limits, further breaking it down to force adaptations that lead to performance gains.

Skeletal muscle is composed of fibers that contract when our muscles are put to work. During high intensity, challenging exercise, muscle fibers are broken down. These small breakdowns are called “microtrauma,” and cause the muscle to rebuild stronger, overcompensating to protect itself from other breakdowns with new muscle-building protein.

The rebuilt fibers increase in thickness and number, resulting in muscle growth. To support this, we need enough dietary protein to ensure the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown; this is how our muscles grow.

The same process happens in all of the muscles of our body. The heart muscle also gets bigger with training, enabling more oxygen to be used by other muscles. An exercise-induced release of vascular endothelial growth factor (VEGF) stimulates the formation of blood vessels, leading to the capillarization of the muscle, allowing increased blood flow, oxygen, and nutrient delivery (which is a critical factor in muscle growth).1 More enzymes are also produced that are utilized in energy production.

A woman squatting in the weight room using overload training, which says that muscle fibers and broken down during exercise, then muscle growth is a result of the fibers increasing in thickness and number

Interestingly, when it comes to muscular hypertrophy (the building of muscle), the exact mechanisms aren’t totally understood; there are likely many factors at play. Current hypotheses include some combination of mechanical tension, metabolic fatigue and muscular damage.

But with training adaptations like overload principle, there can be results like slower utilization of muscle glycogen, greater reliance on fat oxidation, less lactate production during exercise, and adaptations to skeletal muscle.2 To produce muscle growth, athletes must apply a load of stress greater than what those muscles have previously adapted to.3

The idea of overload principle is rooted in how muscles grow–and it begins immediately after exercise, but can take weeks or months to actually manifest.

Practice Before Overloading

Before introducing heavier weight or adding more miles to an exercise program, it’s essential to have the correct technique for those exercises cemented. Muscle memory and the repetition of techniques with proper form are crucial for executing an exercise flawlessly.

Normally, these skills are best learned when fatigue doesn’t impact an athlete’s ability to perform the movements correctly.

But once introduced on top of a good skill base, overload principle can be a powerful tool to reducing the overall risk of injury.

Implementing Overload Principle

Without overload principle, fitness level is less likely to increase; training programs might not yield strength gains because the body adapts to static repetition.

There are two basic components of overload principle: the overloading, and the progression. Overloading is what we’ve discussed above, the adding of stress, weight, etc. to achieve greater fitness.

Progression is the way in which the overloading should be added to training. This can be achieved through an increase in frequency, intensity, time of exercise, or a combination of these.

There’s lots of misinformation online about the best ways to exercise. We’re setting the record straight by analyzing the latest scientific studies–so you don’t have to.

Are You FITT?

The FITT principle is a way to approach overload training strategically and safely, by overloading these different aspects of exercise.

Frequency: How often physical activity is performed, which is normally about three to five times per week.

Intensity: How hard a person exercises during physical activity, which can be measured in different ways and is different for everyone. Heart rate is one way to monitor intensity during endurance, while weight can illustrate intensity of strength training; however, neither of these measures something like flexibility.

Time: The length of physical activity. Again, time varies depending on the person and fitness goal. Stretch-training for flexibility may take 15 minutes, but the minimum for aerobic activity is about 20 minutes of continuous exercise.

Type: The specific physical exercise one is training to improve. Someone trying to improve strength might overload weight and reps; a runner looking to improve endurance might overload distance and time.

By using the FITT principle to understand overloading, this may also help with burnout. Often, we seek performance gains, increasing intensity wildly in the hopes of achieving our goals. This can lead to overly fatigued muscle and even injury.

Compartmentalizing overload training, and already knowing the movements on which you’ll overload, can help reduce some of the dangers of pushing your body past its limits.

How to Overload

You probably already have a training plan. It has days with long runs and short runs, rest days and strength training days.

But do those workouts all look the same, week after week? If so, you may be treading in workout water. It’s time to budget overload training into your workout plan.

A note: if you’re serious, it may be worth getting help from a coach. You can’t keep overloading the same thing over and over–that defeats the purpose of overload training in the first place. Always increasing the same element, like volume, may lead to another plateau. It’s important to mix it up, looking at your training plan like a journey: there will be peaks and troughs to keep the body guessing.

A runner using overload principle, which stats that runners should increase distance, increase intensity and increase speed

When Running

Running with overload principle in mind applies the same techniques as strength and resistance training: increase difficulty (in some way) systematically.

Adding intensity to your workouts is a good place to start. Speed workouts and hill training can help improve muscle strength, overall speed and eventually, race day performance. These intense workouts should come twice per week, incorporating things like interval training, tempo runs, hill workouts or lactate threshold training (which could serve a dual purpose as being both a difficult workout and help you improve your lactate threshold).

Adding duration to runs is also an essential way to overload. One long run per week should be added to a training plan. Many runners prefer to conduct these long runs on weekends (specifically Sunday), because Monday is a popular rest day. You can even add mileage to this run over the course of several weeks.

There are also tools that can help overload training. A weight vest can be added while running or walking to increase lower-body strength and endurance. And running with a training mask on can make your respiratory muscles work harder, which increases respiratory compensation threshold (RCT) and can improve endurance performance.5

Ample recovery time is also important; muscles need time to recover. Work in a rest day after a day of overload training. Since you’ve just pushed yourself further than you’re used to going, recovery will help encourage those gains. If resting isn’t an option, try alternating hard training days with easy training days.

When Weight Training

You probably already strength train or cross-train between regular workouts–these strengthen muscles and joints, decreasing the risk of injury.

The type of strength training varies by athlete depending on their goals. Many employ circuit training, weightlifting or plyometrics training. In general, overloading would include increasing the number of sets or increasing weight used in this training.

The safest way to overload is first to increase reps or sets, getting as comfortable as possible with the exercise, then increase weight.

For example: let’s say you’re doing three sets of eight reps of bicep curls with 10 lb dumbbells. When overloading the following week, jumping to 15 lb dumbbells would be a 50% jump in weight–which is too much to overload. Instead, overload by increasing the number of reps or sets. Try for three sets of ten reps or four sets of eight reps before increasing weight.

On the flip side, someone pushing 100 lbs on a bench press would likely be able to increase weight to 105 lbs–that’s only a 5% jump in weight. For exercises with larger muscles, the overload increment can also be larger. Still, it’s best to focus on increased reps or sets before jumping up in weight.

To approach overloading systematically, make sure you keep a training log to track each increase in weight for all your exercises.

A woman lifting a barbell using overload training, which states that lifters should first increase the number of sets and reps, then increase the weight when the movement has been mastered

Overloading Outside of Exercise

Even though overloading happens in the gym, building muscle happens outside of it. All that overloading might be for naught if you don’t recover properly.

We’ve outlined the best supplements for runners to take, but here’s a high-level look at what can help increase muscle and improve recovery.

BCAAs: These branched-chain amino acids provide the body with building blocks to maintain lean muscle mass.6 The body breaks down protein into these amino acids, which then are sent throughout the body to be used again in protein building–and thus, muscle-building. One study even showcased they alleviated skeletal muscle damage.7

HVMN Ketone: Can be used before, during and after workouts. HVMN Ketone has been shown to increase the efficiency of working muscle by 28%,8 and in testing, athletes went ~2% further in a 30-minute time trial.9 For recovery, HVMN Ketone decreases the breakdown of intramuscular glycogen and protein when compared to carbs alone,9 while also expediting the resynthesis of glycogen by 60% and protein by 2x.10,11

Protein: Whey, casein and soy protein are the most popular choices here, and all should be taken post-workout. Whey is a great source of BCAA, and is absorbed the fastest by the body. It’s largely considered the most effective protein for building muscle.12 Casein protein is slower to absorb, so it can be taken before bed. One study showcased consuming it before bed led to a 34% reduction in whole body protein breakdown.13

Overloading to Measurable Gains

Overloading may be the best way to break the body out of its routine and spur the growth you’ve been looking for. By pushing the body past its limits, even for a set or an extra mile, your body will adapt to be able to handle that stress during the next training session.

It’s important not to over-overload. This can lead to injury and be detrimental for your overall training goals by putting you on the sidelines for a few weeks. Measured overloading is the best approach, tracking the increases to understand how they’re helping work toward your goals.

Take it one step at a time. Before you know it, you’ll be off that plateau and on your way to climbing a whole new mountain.

How do you get off the plateau? Share in the comments below.

Marginal gains?

You train, you work hard, you put in the hours–you should be seeing results. We’re developing more resources to help you get the most out of your workout.

Authored by Nate Martins •
September 25, 2018

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How to Monitor Your Own Health Between Checkups

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It is quite normal to go for regular health check-ups and blood tests, but how can you make sure you are keeping well in between them? You may well see your physician twice a year to see if all is well, but what can you do and what signs should you look for until your next visit? Here are some tips to help you stay healthy between checkups…

Have A Healthy Lifestyle

A healthy diet will help you to stay well between visits to your physician. The three major things you should try to fit into your diet every day are fruit, vegetables, and fiber. You should also make sure you are active for at least part of the day, and find time for some relaxation too. These things all form part of a healthy lifestyle and will help to keep you fit until your next checkup.

Sleeping Well

If your sleep patterns have not changed and you sleep well each night, that will go a long way toward your general well-being. However, if you notice that you are having disturbed nights or trouble sleeping, that could be a sign that something is not right. After 8 hours every night, you should feel alert and energetic. If you feel sluggish during the day, this could be another sign that something is wrong.

Keep on eye on your sleep and if it changes, speak to your physician before the checkup time arrives.

Watch The Color Of Your Urine

Your urine should ideally be the color of pale straw. If it is dark, it could simply be a sign you are not getting enough fluids, but it could also be something more serious. If you get it tested at a place like LifeBrite Laboratories, you can find out for sure and potentially put your mind at rest There are also companies, including that one, which will carry out blood tests to search for illnesses and vitamin deficiencies amongst other things, so you can really get a grip on your health and make any changes necessary.

Are You Losing Hair?

Hair loss can be attributed to several health conditions, including thyroid disease and low levels of iron in your blood. If your hairbrush seems to have more of your hair than your head, make an appointment with your physician to get checked out now.

Check Your Extremities If You Are Diabetic

People with diabetes can suffer from problems with their extremities, especially the feet. If you are diabetic, check your feet every day for broken skin, blisters, cuts, bruises, and fungus. If they are clear, it is usually a sign that you are managing your blood sugar levels well. If you have any of these symptoms you should visit your doctor now rather than wait for your checkup.

Check Your Heartbeat After Exercise

Immediately after finishing exercise count how many times your heart beats in 15 seconds. Then multiply that by 4 to give you the rate for 1 minute.   Sit back and relax for two minutes and then do the same thing again. The difference between the two numbers should be more than 55 and if it is not, you need to see your physician soon.

Women with a poor heart rate are more likely to have a heart attack than men, but whatever gender you are you should not ignore a poor heart rate.

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Taking Control: How Seniors Can Improve Their Quality Of Life

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For many seniors, finding a way to balance physical and mental health is a challenge. For those who are living with a disability or with chronic health issues, good quality of life can be hard to attain, which can lead to feelings of depression or anxiety. You may be worried about finding room in your finances to make home modifications to maintain your safety or to make daily life easier, or you might simply want to make the most of your post-retirement years by traveling. Those things can be possible with some small changes to your lifestyle that will help to boost your quality of life.

Those changes might include daily exercise–which can help you feel better and get a better quality of sleep–as well as finding a healthier diet that can reduce inflammation and boost your energy. You can also engage in mindful activities, such as yoga, gardening, and brain games, to keep your mind sharp and to take care of your mental health.

Keep reading for some great tips on how to get started with improving your quality of life.

Take advantage of your health care plan

It’s essential to make sure you’re getting the most out of your health care plan, as this can help to reduce the stress that often comes with trying to stay healthy and paying for it. If you have Medicare, do some research to find out everything you can about your policy, especially if you need supplemental coverage to help cover dental or vision costs. Check the Advantage plans that are available in your state, and make sure you pay close attention to the sign-up dates, as there are sometimes specific eligibility windows.

Stay motivated

Often, one of the biggest issues seniors have with daily exercise is finding the motivation to do it when they’re tired. The best way to avoid this is to make sure you’re getting enough rest each night, but you can also make your workout routine one that’s fun so you’ll want to keep doing it. You can achieve this by asking a friend or loved one to join you, or by finding an activity you truly enjoy doing, such as swimming or playing a sport.

Try a supplement

Many seniors use supplements to enhance their quality of life, including cannabidiol. Otherwise known as CBD, this oil is derived from the marijuana plant but doesn’t include any mind-altering effects, meaning you don’t feel the “high” that you would from using marijuana. CBD has been shown in studies to reduce inflammation, and can help to relieve chronic pain and issues related to glaucoma and certain cancers. Talk to your doctor about whether CBD is right for you.

Eat right

There are many benefits to eating right, including better sleep and overall better health, but it can also boost your self-esteem to learn how to make good choices. If you have room for a garden, consider growing some veggies you enjoy. Look up a cooking tutorial online to learn how to create a delicious, healthy meal for your family. These are great ways to boost both your physical and your mental health, meaning you’ll be taking care of your overall wellness at the same time.

The more you can do to improve your daily life, the better able you’ll be to cope with stress, anxiety, and even symptoms of depression. Making an effort to do so will also allow you to stay active and vital well into your retirement years, thereby boosting your ability to enjoy yourself and have fun.

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