Sleep

Have you ever been so exhausted you thought you would lose your mind? Sleep deprivation is real and it impacts every area of your mental health. Being a little tired is different from being overwhelmed by lack of sleep. For many people, sleep is an area that they can control. It’s important to take the necessary steps to get enough sleep every night. A good sleep schedule goes a long way. Start by turning off technology devices an hour before bed. Avoid caffeine in the afternoon and evening. Make your room cooler and darker. Think about a cave. If needed, sleep with an eye mask to block out more of the light. Teens have the hardest time overcoming sleep deprivation with all of the distractions in the modern world, if you or someone you know is struggling with this problem consider seeing a teen mental health therapist.

Make Lists

If your mind is always on overdrive trying to remember all the things that need to get done at home or at work, start by making lists. Lists help relieve the stress and pressure of trying to remember everything. A good notes app can come with you anywhere so no matter what you need to think about later, you won’t forget. Putting it down means that your mind will be freed to think about other things and you won’t need to fret about it anymore.

Make Time For a Hobby

I know this sounds crazy, but if men can take time to go golfing on the weekends, us ladies can have a hobby too. Whether you enjoy crafting, hiking, drinking craft beer, or finding interesting things to photograph, a hobby will give you something fun to do. We are wired for fun. Our brain needs the dopamine it gets from you doing something enjoyable.

Get Physically Active

Want to relieve stress and improve your mental health? It’s important to get outside and get physically active. You can do this by walking every day on your breaks at work, going outside with friends after work, or going to the gym. No one exercise is better than another. It’s just important to get moving daily. The happy hormones help your brain and your mental health, so put on your Skort with Pockets and trainers and get moving!

Eat Nutritious Foods

I’m going to say it. If you want better mental health, you need to eat better. It’s because healthy foods nourish your body and your brain and have a direct impact on how you feel every day. Eat from all the food groups, eat colorful fruits and vegetables, and reduce your sugar and processed food intake and you’ll be amazed at how much better you feel. Not only can a poor diet impact your mental health, it affects your physical health as well. Poor diet is also linked to hair loss and other hormonal issues.

Let It Go

So, she had a snarky tone with you. What if it wasn’t about you? It’s important not to take everything so personally. If you have a problem with people, learn to work it out and then let it go. Holding on to issues only weighs you down. Clinics like Serenity Mental Health Centers understand this. They offer a range of treatments, from medication management to therapies like TMS and ketamine, to help individuals manage their mental health and find balance. By letting go, you create space for healing and growth.

Foster Positive Relationships

Sometimes it’s important to let go of relationships with people who bring you down. Find relationships and people who build you up and don’t tear you down. Positive relationships have a great effect on how you feel and how you perceive the world.

Practice Gratitude

If you only ever think about the things that are bad, you’ll only ever notice the bad. But by practicing gratitude either by writing it down or saying it out loud daily, you shift your mindset and your perspective. You start to see the world through a different lens and your mind is better able to handle the challenges that come its way. Gratitude has a powerful effect on mental health and practicing it daily can make a big difference. It changes your mind in good ways.

The post Simple Habits For Better Mental Health appeared first on InstantELLA.

Your pet is you little buddy and you care deeply about their well-being and overall happiness just like anyone else you love.

And just like you and the people you care for your pet needs certain things in their lives to maintain their health and ensure they can do all the things they want to do to stay happy and healthy.

Here are five ways to help your pets stay healthy and strong to enable them to be by your side so you can both have happy and fulfilling lives together.

Take them outside to play

Letting your pet, especially a dog, outside to play is great for their health and well-being in many different ways.

Pets love to explore and see the world around them, as well as it gives them the opportunity to socialize with other animals and get good exercise.  It’s also a great way to train them to listen to you and interact with other people and animals. You may even want to pick up a new toy for your dog to get them excited about getting more exercise.

If you take your pet outside always make sure to have them on a leash and that you supervise them at all times as well.

Feed them the good stuff

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As tempting as it is to buy the cheap pet food and to just feed them leftovers from the tables both of those aren’t really helping your pets overall health very much.

Just like humans pet needs a well=balanced diet filled with fruits, veggies, meats, and grains, but what’s different from humans is their proportions of each and how much is different especially depending on the type of animal and breed.

It’s easy to ask the vet or search online to see what types of food help your pet to have a good digestive system, healthy fur, and even a healthy brain.

Make oral health a priority

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It might surprise some but brushing your pet’s teeth daily is actually super important and a great way to keep them healthy and strong.

You can start training them early to be comfortable with you brushing their teeth, and they even have pet toothpaste because human toothpaste can actually give them stomach aches.

You don’t want your pet to suffer from gum disease which will not only be painful for them but can also lead to more harmful health problems.

Save for their health

Brush up on oral hygiene for pets

Accidents happen and getting sick also happens, which could mean costly medical bills.

If you are able to start a little medical savings fund for your pets to ensure that when these things do happen you have some money set aside to help get them to get the care and help they need.

Another option is also investing in pet insurance, which can help cover some of the cost as well as cover just the basic yearly check-ups and vaccinations.

Take them to the vet

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Speaking of yearly visits to the vet, make sure that those are always a priority for your pet.

Taking them to the vet ensures that you can really see how your pets overall health is doing as well as getting advice on how to specifically help your pet to stay healthy and strong. You can take them to wonderful vets like the ones at Sunnyside Vet Clinic.

It also makes sure that they are up to date on all of their vaccines which are important for both you and your pet.

The post 5 Ways to Help Your Pets Stay Healthy and Strong in 2019 appeared first on InstantELLA.

Encouragement

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It’s easy, as a close friend, to worry about the negative experiences your ill friend may have, and while you listen, there can be a tendency to join the pity party. It is good to listen to your friend’s concerns and show them that you understand, but taken too far, you can enable a negative mindset.

Don’t forget that a bit of encouragement can go a long way. And that encouragement should be geared toward your friend and their personality. Not everyone can handle overly inspiring quotes when they’re struggling at the bottom, but that’s also where some people thrive. It’s likely that the type of encouragement you give will depend on their current situation and feelings.

Support

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The word “support” gets thrown around quite a bit when discussing life-altering illnesses or situations–so much that you begin to wonder what it actually means. You can demonstrate support for your friend in many ways.

Your friend may need someone to check in on them regularly, maybe with a quick text or face-to-face visits. They may need occasional rides to radiation oncology appointments or just want a friend to be there with them.

Remember that giving support is not enforcing rules and routines for your friend; it’s showing them that you will be there as they choose to do those things on their own.

Flexibility

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As anyone with a long-term illness can tell you, every day is not the same. Some days they can be full of energy, showing no outward signs that they’re sick, and on others, they can barely muster the energy to climb out of bed.

With so much fluctuation, it can be easy for friends and family to get frustrated about how these physical changes affect their own schedules and plans. Remember that it’s okay to cancel a night out and it’s okay to give your friend extra attention or space.

Consistency

This may seem contradictory to the flexibility mentioned above, but when it comes to enduring an experience that could potentially go on into the foreseeable future, you’ll need to pace yourself.

Don’t overdo the amount of attention and time you give your friend early on just to see yourself sputter out. Make sure you give yourself time and space to recuperate, too, so your support can be something to count on.

Variety

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Sometimes illnesses like this begin to define the relationship you have with your friend. If all your interactions focus on how they’re feeling, how they’re doing, and what’s happening with the doctor, your friendship can halt its progress.

Part of the reason they want you around is the growing friendship you have. So don’t shy away from discussing yourself, and don’t shy away from happy stories and thoughtful discussions. Your normal relationship can do wonders to offset the somberness of their illness.

The post What to Do for a Friend with a Long-Term Illness appeared first on InstantELLA.

The earlier you learn to care for your joints, the more likely you’ll be able to keep up with your favorite activities in later years

Age

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As you age, you’re likely to lose some bone density (especially for women after menopause). This means that your bones become more fragile and there’s a better chance of breaking something. The cartilage in your joints also becomes thinner and damage becomes more likely. If not dealt with, these things can easily lead to osteoarthritis and further pain and injuries.

To slow these down, keep exercising and building up muscle. Strong muscles will help to keep ligaments strong and prevent unnecessary damage to your joints. You should also be aware of your limits–you don’t want to push yourself too far and end up with an injury anyway.

Weight

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Excessive weight can affect how your joints function and age. Because of the extra pounds, there’s more weight bearing down on your joints than they’re supposed to handle and the added stress will begin to wear them down.

But it doesn’t end there; your cartilage will then begin to wear down, too, and it can’t be regrown. If this keeps up, you’ll likely be headed for hip surgery to get a joint replacement. You can avoid these drastic measures by eating a healthy, controlled diet starting now and continuing to get the right amount of exercise that your body needs to stay fit.

Repetitive Stress or Injuries

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You might already eat well and love to workout, but you might have suffered a few injuries that affect your joints. If you continue to put stress on these areas, your joints can also wear down, and more acute injuries may follow. Things like tendinitis, sprains, strains, and dislocations should not be ignored.

Everything You Need To Know Before You Return To Work After An Injury

Prevent any further injuries by taking the proper precautions for whatever activities you participate in. Wear appropriate shoes and padding to protect yourself, and if you do have an injury, give it time to heal by easing back into physical activity.

Certain Foods

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Did you know that certain foods can affect your joint health for better or for worse? Things we love to eat every day are some of the worst culprits. How often do you drink sugary soda or eat fried and processed foods? Be more aware of foods containing saturated fats like your favorite pizza as well as dairy, preservatives, and Omega-6 fatty acids found in corn and other oils.

Luckily, there are some foods you can start adding to your diet to promote joint health. Up the number of fruits and vegetables you’re eating. Opt for low-fat dairy products if you can’t go without. You can also add fish, garlic, and green tea to your current diet plan.

Your Medications

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There are several medications out there that people use for their joint pain, especially those with arthritis, but you may be taking other medications that are causing inflammation rather than reducing it, causing you more pain.

Talk with your doctor about your medications. If you don’t think your current prescriptions are doing their job, he may change up what you’re taking. Because he’s familiar with your medication list already, he will be able to balance everything so it’s all working together. If you’re interested in natural joint supplements instead, talk them over with your doctor, too.

The post Did You Know These 5 Things Can Affect Your Joint Health? appeared first on InstantELLA.