As our days become busier, mindfulness is becoming a staple in a lot of people’s daily routines. Mindfulness is a great release for the busy mind. It can improve not only your way of thinking but also your physical health.
When you think of mindfulness, you may think of sitting in a quiet space with a peaceful mind and body. This is a common way to practice mindfulness, but it isn’t the only way to do it! A new frontier of mindfulness can be found in the art of drumming. Keep reading to find out how taking part in drumming classes and workshops can be an enlightening experience for the mind, body, and soul.
Experience the benefits of mindfulness. Book yourself into an African drumming class today.
Drumming has been proven to be an effective calming strategy for the mind and body. New studies are revealing that drumming meditation can be a great support to treatments for cancer, Parkinson’s disease, and depression. The powerful rhythm of the drum can give the mind something to focus on, which allows for deeper meditation practice. This results in not only a deeper meditation but an easy route to meditation as well when you choose to follow the rhythm.
Another perk of drumming meditation is that the results are quick, especially for those who have struggled with meditation in the past. Perhaps the main reason that people struggle with meditation is that their active mind strays away from the pattern of their breathing and they quickly become frustrated with themselves. If you follow a rhythm while you drum, meditation allows the mind to focus on something more concrete than breathing while simultaneously escaping to a peaceful place.
In addition to benefitting from the drum rhythms, African drumming has been shown to ignite something ancestral in some people. The beat of the drum can help to slow down thoughts in the brain. African drumming can even put the body in a trans-like state that makes it easier to focus on the art of meditation. This is a practice that has been utilised in cultural traditions throughout the ages.
Drumming, rhythm and concentration
When you are engaged in the practice of African drumming while meditating, the hands are occupied with the task of hitting the drum. While not a difficult task, hitting the drums keeps the hands and arms engaged and moving during the meditation. The brain has to signal this movement, which keeps the brain occupied more than in a traditional meditative position where you may be sitting motionless for extended periods of time.
Mindfulness is defined as a state of being conscious or when you are truly aware of something. When you practice drumming mindfulness, you will find that you are aware of the beautiful music and rhythm you are creating with your hands and also how you are feeling because of it. Because your hands are occupied with the task of drumming, your mind will be in the present. You won’t have to worry about your thoughts travelling to things that have happened in the past or worries about the future.
Practicing mindfulness also enhances a sense of emotional awareness. This occurs through the process of slowing down and become more in touch with your thoughts, emotions and bodily sensations. Over time, this strengthens the ability to not only interpret your own emotions rather than immediately reacting, but also understand the emotions of people around you and how they influence their behaviour.
Benefits of mindfulness
The benefits of mindfulness are unique for everyone and depend on how open you are to the experience. One key benefit is simply relaxation. Many individuals experience a surprising sense of relaxation when they allow their thinking mind to just rest.
Mindfulness can also boost productivity throughout the day by training the mind to live in the now and focus on the task at hand. By living completely within the moment, our attention to detail and ability to produce outstanding work dramatically improves. Whether it’s work, study or a hobby, not only will your output improve, but you’re more likely to enjoy the process even more by being fully invested in what you’re doing.
Mindfulness can even be an effective aid for helping the body fight illness. A number of studies have proven this effective in individuals receiving cancer and post-traumatic stress disorder treatments. Mindfulness can provide the individual with a break from the pain that comes with the condition they are facing.
Mindfulness Benefits For Students
Students that practice mindfulness in one way or another are more focused and engaged with their learning material. Not only will they boost their academic performance, but mindfulness activities can help students to manage their emotions and cultivate a more balanced sense of wellbeing.
During critical developmental years, spending significant time every day thinking and overthinking can be physically and emotionally exhausting. A break for the thinking mind helps students to develop control over their mind and navigate the confusion mental turmoil they will experience in their schooling years. Mindfulness can also provide a break from the academic stresses of school, which is something many students crave.
If students take the time to train the mind, perhaps through the art of drumming, they can gain an understanding of the value of mindfulness and how it can be practiced through many enjoyable activities. This way students aren’t quick to judge meditation or mindfulness as a pointless activity. By using the rhythm of drumming to enter into a mindful state, students will achieve the benefits of mindfulness without even realising it.
Overall, drumming can provide students or any individuals with a calming and effective way to practice mindfulness. The research around the effectiveness of mindfulness is only growing. It is an extremely valuable way to promote relaxation and general wellbeing within the mind and body as well as promoting health in the physical body.
Stress is a serious problem and finally, more and more institutions are acknowledging its negative effects on a person. This is especially important for mitigating the workplace stress since after all employees spend at least 8 hours a day at the office. Of course, employees feel certain pressure at work which is unavoidable, but when that pressure becomes unmanageable it turns into stress.
This problem affects workers all over the world and even the most developed countries like the USA or Australia haven’t developed stress-free working conditions. Namely, one in five Australians has taken leave from work due to stress, while in the USA that number is even higher. One of the ways to deal with this issue is incorporating employee wellness ideas that will rejuvenate your office and create more comfortable working conditions.
Buy everyone branded water bottles
Even the smallest thing can have a huge impact. For example, if you buy branded water bottles for your employees they will be encouraged to hydrate regularly. Water is very important for the body and mind to function properly which will also keep your employees more focused and concentrated at work.
Additionally, provide your employees with the source of fresh and clean water where they can fill their bottles and keep them at their workstations. While at some countries like the UK, regulations define that company has to provide drinking water to employees, it’s also something that should fall under common decency. Moreover, recommend your employees an app they can install on their phones or computers to remind them to take regular sips.
Organize team building activities
Team building is actually the easiest way to create a more positive ambience at work and thus make your employees feel more comfortable. However, it’s important to choose activities which are more about social interaction like bowling or hiking in order for employees to get to know each other. Organize a day-trip to the national park in the area or take them to a retreat during a weekend, but make sure to forbid any business talk and encourage them to socialize and have fun.
Decorate to rejuvenate your office
Since your employees spend a lot of time indoors, you can make them feel better by creating a calming environment. For example, a Zen garden with water feature, stones, and sand will offer them a peaceful place to clear their mind and relax. If you have a balcony, add a seating set and surround it in greenery which will be a perfect spot to spend a break or have lunch.
Make the workplace more comfortable with ergonomic furniture and artwork on the walls depicting serene scenes like flowers, forest or water. The colour scheme is very important, as well, so use neutral and pastel shades with a splash of vivacious tones like yellow and blue to make the space lively.
Offer healthy meal options
Although your employees like to go out for lunch, offer them an option to stay in and have lunch at the company’s dining area. Do this at least once a week in cooperation with a caterer offering diverse meals that will cover vegan, vegetarian and kosher diet preferences, among other things. This way you will promote a healthy diet and help your employees take more care about what they eat.
Research practices around the world
In Australia, claims regarding mental health at work mostly happen because of stress even though the country is tirelessly trying to deal with this problem. Employers are always looking for practical solutions so, for example, finding massage chairs in Adelaide or on staff masseur in Melbourne companies are becoming a common practice.
On the other hand, in Japan companies organize karaoke nights for their employees at least once a week since singing is a proven way to relax and de-stress. Some countries like Sweden abandoned 8-hour workdays in favour of 6 hours, which was found refreshing and liberating by many employees. Researching how other employers and the rest of the world deal with work-related stress can give you ideas to help your employees and even change policies in your own country.
Encourage your employees to do yoga
Yoga is a great way to keep the musculoskeletal system in shape which will do a lot of good to employees who sit or stand for long periods of time. This will relieve the pain they might feel in the lower back and neck, as well as encourage them to stretch more often. Additionally, yoga can teach them how to properly meditate and calm down in stressful situations.
There is a number of ways you can encourage your employees to practice yoga that will fit any financial plans. You can get a discount for your employees at the local yoga studios or you can hire an instructor to create lessons especially for your workers and their needs.
Remind them to take regular breaks
Staying constantly focused on work without taking enough breaks can build frustration and anxiety. One way to remind your employees to take regular breaks is to suggest an app that will do just that. However, you can also build a kitchen area with a coffee maker, beverages and healthy snacks to inspire them, even more, to get away from their workstation and stretch their legs.
When you are looking for employee wellness ideas that will rejuvenate your office has in mind that stress negatively affects productivity. And so, spend as many funds as you can to provide your employees with the best conditions to deal with work pressure. Sometimes even the smallest things, like a massage chair or healthy snacks can make a difference and improve your employee wellbeing.
Self-care is the maintenance you do to prevent an array of health problems, including mental illness. While a lot of the things we do for self-care are enjoyable, it’s not always the case. Sometimes, the amount of pressure we put on ourselves to do everything we need to do in order to be our healthiest can be anxiety-inducing. The thing is, not everyone’s self-care journey is going to look the same. In fact, it’s okay to give yourself a break if you don’t meditate every day or if you think that getting a massage is boring.
In the end, the best self-care routine will strike a balance between being responsible and enjoyable. Self-care is about taking time away from work for your annual physical exam as well as your travel plans. It’s about treating yourself with something out of the ordinary, but also finding enjoyment in everyday, boring tasks. It’s exercising regularly, but also giving yourself a day off every now and then to do something spontaneous. Most of all, self-care is about being kind to yourself for the overall benefit of both your physical and mental health.
Four Self-Care Practices You May Be Missing
If you’re interested in amping up your own self-care routine, you don’t have to make huge changes to your daily routine in order to create a lasting impact. Sometimes, small tweaks to your habits and activities can make all the difference. Consider adding the following self-care practices to feel better both physically and mentally every day.
Tending to Your Gut Health
While we are still learning, more research points to the impact your body’s microbiome have on your overall well-being. Your gut is home to billions of microflora, including bacteria like akkermansia, lactobacillus, and bifidobacterium. Your microbiome affects everything from how well you digest food to your mental health. Keeping your gut flora balanced supports how well your body and mind function as well as how well they deal with outside stressors. To keep your microbiome healthy, eat plenty of high-fiber; prebiotic foods such as oats, onions, and lentils; and probiotic foods like pickles, kimchi, and yogurt.
You should also pay attention for signs of an unhealthy gut. This might include unintentional weight loss or weight gain, constant fatigue, eczema, food intolerance, and more-than-occasional gastrointestinal disturbances. Remember, it is not normal to feel bloated or nauseous every day.
Treat Pain and Anxiety Naturally
Self-care also means opting for natural solutions to pain and anxiety whenever possible, as prescription medications can cause harmful side effects. An example of pain is post-workout soreness; exercising is vital for good health, but you may experience inflammation due to certain workouts. Anxiety, meanwhile, can wreak havoc on your overall health. Unfortunately, being in pain can increase anxiety, and feeling anxiety can amplify feelings of pain. It is a vicious cycle, but one you can control.
To treat pain and anxiety, one option you can try is CBD oil. Research has shown that it can reduce inflammation in the muscles, so post-workout recovery can be less painful. CBD can also help reduce anxiety and improve mood by helping to regulate cortisol, a hormone that affects stress. You should ask your doctor before trying this remedy, then refer to a list of the best CBD oils online.
Get More Sleep
Adults who do everything right when it comes to their health will always find ways to justify their sleep deprivation. However, those who do not prioritize sleep will regret it in the long run. Your body needs its rest to process information and restore damaged tissues. When you sleep enough, everything else works better. It may even be the missing link to weight loss. Many studies have shown time and again that people who get enough sleep tend to have a healthier weight than their insomniac counterparts. This may be due in part to the extra energy their bodies have after night of restful slumber.
To get more sleep, try sticking to a regular routine where you go to sleep at the same time each night and wake up at the same time each morning. It’s not just your schedule that can affect your ability to rest, the environment plays a role, too. Dry air can also affect the quality of your sleep. If you’re constantly waking up with a sore or itchy throat, you may need to raise the humidity in your bedroom. In this case, your best bet is to add a humidifier.
Save a Little More Money
Instead of treating yourself to take-out or delivery multiple times a week or getting that extra drink or two at happy hour, make a conscious effort to spend a little less and save a little more. You can either use that money to meet a big financial goal you have in your sights or simply stash it in a high-yield account for a rainy day.
To save more money, get familiar with easy-to-make and affordable five-ingredient meals. Not only will you save more than a few pennies, but the calories you’ll be cutting eating at home can also help reduce belly fat for a longer and healthier life. Other ways to save include having a set percentage of your paycheck automatically routed to a separate savings account and taking advantage of free activities and attractions in your hometown. Remember, you don’t have to waste a ton of money to enjoy a wonderful meal or to keep yourself and your family entertained.
No two people’s self-care routines will look exactly the same, but everyone should seek to balance between the responsible and enjoyable. Self-care is about relaxation and happiness, yes, but it’s also about the boring — even unenjoyable — maintenance tasks we have to do for our physical and mental well-being. To make the most of your self-care, don’t overlook the small things like eating more pre- and probiotic foods for your microbiome health, treating pain and anxiety naturally whenever possible, getting plenty of sleep each night, and finding ways to spend less and save more for your financial security.
In a world where technology is constantly evolving, it has become impossible to think about living without our air conditioners. In previous years AC was better known for its cooling functions in the summer months, yet today it has become one of the indispensable attributes to accommodate every season in the year.
Despite the fact, that there are still debates going on about sicknesses caused by air conditioning systems, the AC units have become a valuable device for many people. These units often offer a healthier environment for individuals with health issues. It is important that you know about the standout health benefits that an air conditioner can provide along with also ensuring that the unit has been installed properly to achieve all these benefits.
Another important factor that you need to know about includes accurate performance checks. If you purchase an AC unit from a shop or online you should find out as much information as you can before you make the purchase. Here are some of the important health benefits you can achieve from the right air conditioning unit.
1. Temperature Control
The main and more important function of an AC is to cool the air to a temperature that the human body is more familiar with. The AC systems have made it very possible to achieve microclimates which is more conducive to your health. Even when the outdoor temperatures start to soar, your indoor environment remains at a comfortable and consistent temperature. Air conditioning units have also become useful in the months of winter to keep your indoor environment warm and constant.
Another benefit of AC units is that they are also a more economical and environmentally-friendly alternative to the traditional types of heating systems.
2. Protection From Dehydration
The human body is made up of around 80% of water. In the months of summer, high temperatures and heat make it difficult to stay hydrated. Excessive sweating is one of the main culprits which causes the body to lose a lot of fluids, which can eventually lead to dehydration. This can have adverse effects on just about every system in your body.
AC units help to combat dehydration in the way of giving you more control over controlling the temperature in your home and working environment. As a result, you will feel a lot more comfortable as your body is exposed to the right temperature to achieve better functioning.
3. Cleaner Air
It has been proven that as much as 75% of our health is dependent on the air that we breathe in. The atmosphere which surrounds us directly when at home and at the office has a direct effect on our efficiency, our well-being, and our overall health.
People that reside in urban environments are often exposed to a high level of air pollution. These individuals often lack the opportunity to get out in nature in order to breathe clean and fresh air. This results in an impact on their general health. This is the reason why many of the AC units of today provide additional functions that include humidification and ionization properties.
Purification of the air is made possible by covering the interior elements of the AC units with tourmaline, which is known for its piezoelectric and pyro properties. This increased the concentration levels of the negative ions up to 2500 to 3000 per cubic-centimeter ensures pure and fresh air along with a more pleasant odor.
The Aerons that are included in these air conditioners work on activating our red blood cells, which in turn increases gas exchange in our lungs by as much as 10%. The overall result is not only refreshing and cool air, but also much cleaner and healthier air to breathe in. These features can also contribute to better sleep, an increase in concentration and efficiency, along with oxygenation which helps to raise your immune system. The ions that are negatively charged attract allergens, dust and any other harmful particles present in the air, which helps to cleanse the air of gas molecules, allergens, and dust.
4. Effectively Fights Against Viruses
Over and above cooling the air, many of the AC units also offer an important function which includes air purification. The split systems that come with cold-plasma generators provide superior efficiency when it comes to air purification. These functions trap the harmful particles in the air which is then sent through filters which are then expelled. The benefits of these types of filters are that they are highly effective when it comes to combating fungi, mold, viruses, and a host of different microorganisms. It also lowers the pollen levels present in the air. For this reason, the right AC units are one of the best choices for individuals that suffer from conditions such as allergies, asthma and other respiratory system diseases.
5. Cardiovascular Protection
The health of your cardiovascular system will also determine the effects that an AC unit has on your overall health. When ambient temperatures exceed 25 degrees, your body starts to work harder to maintain balance in your bodily systems. The first organ in the body that experiences distress from the effects of heat happens to be the blood vessels and our hearts. Excessive heat contributes to the blood vessels expanding which usually results in blood pressure dropping.
The heart responds by working harder in order to compensate for this drop in pressure. In addition, when we start sweating more the blood becomes thicker which can also contribute to an increased risk of strokes or heart attacks. To prevent these negative consequences, the installation of a mobile or split AC unit can assist with regulating the indoor temperatures.
6. The Overall Effects
Air conditioning units are extremely useful for purifying and cooling the air in our homes and workplaces bringing about comfort and health to our daily lives. It is far more pleasant to be in an environment where you have chosen an optimal temperature. This helps to improve your efficiency, energy, and your overall mood which contributes to better health. In addition, when you use an AC unit you have more control over air quality in your environment.
The overall health benefits of air conditioners are significant, allowing for a way to control the temperature and air quality in your home. However, it is just as important that you ensure that your AC system is installed, maintained, serviced and repaired by a professional and reliable AC contractors. The HVAC company in Spring Texas will ensure that your AC is always running at optimum levels and that the air that you are breathing is always fresh, pure and clean.
Who doesn’t desire having smooth and long hair? But let me tell you hair growth isn’t as easy as it sounds like. Slow hair growth is a matter of disappointment for many people. Many experts believe that approximately 50% of women are losing hair faster than ever. The current beauty products has destroyed hair care.
There are many natural ways in which you can increase hair and eyelash growth. They are effective and beneficial. Here, there are some easy available foods that you can consume for increasing your hair and eyelash growth.
Eggs contain iron, biotin and proteins because of these elements it is worth to be used for hair and eyelashes in order to grow longer and healthier. As egg contains proteins, it helps to stimulate eyelashes and will provide a more voluminous and blacker. However, hair is mainly composed of proteins and eggs are known as best source in order to strengthen the hair follicles, increase their growth.
All you need is a bit of egg whites to your eyelashes; make sure it does not come into contact with your eye. Then just allow setting for 10 minutes, rinsing with water. You shall progressively start to see a difference. For hair, you should mix egg (as per the hair length) with few drops of lemon juice. Then mix it until it is frothy. Apply this mask on hair with the help of hands and leave on for about 20 minutes.
Nuts such as Peanuts, almonds, walnuts, cashews, what have you; will be perfect for your eyelashes grow faster as they contain required nutrients. Whereas, for hair growth nuts such as Walnuts, cashews and butternuts will be best as they are rich in omega 3 fatty acids. Secondly, nuts are also rich in l-arganine which is an amino acid that is actually used to treat baldness. L-arganine is beneficial as it provides strong blood flow especially to the scalp area which ultimately helps in hair growth.
If you start eating almonds from now for atleast 2 months then you will notice that your eyelashes will grow strongly. The reason behind is high biotin content and that will turn your eyelashes in much thicker and will help to grow faster.
Spinach is an ultimate package of vitamin A, vitamin C, folic acid (beta-carotene) and iron which will help to maintain hydration and prevent eyelash breakage. Whereas, folic acid will help to replace the old cells with the new cells from the body, which includes capillary cells. These elements work together in order to keep the eyelid healthy and fertile to regrow of new follicles.
This green leafy vegetable is rich in nutritional content and is extremely high in terms of antioxidants. Whereas, spinach contains vitamins such as K, A, C, B2, B6, B1, E, manganese, zinc, iron, and omega 3 fatty acids. These nutrients will treat your scalp and hair. It will also nourish and make your hair healthy.
All the beans such as black beans, kidney beans, soybeans, chickpeas, pinto beans, etc are rich in iron and protein. Both the elements are important and best for hair as well as eyelashes grow longer faster. Secondly, they are responsible for the formation of collagen and keratin and it will act directly against the eyelash loss and also increase their growth.
On the other hand, beans are known for vitamin B and are considered as great ally in the fight against anemia – one of the biggest causes of hair problems. However, black beans
Avocados is a very delicious and a healthy fruit which has Vitamin-B biotin which is very important for both hair and eyelash growth. It is also rich in vitamin E which is a powerful antioxidant that not only increases your immune power but will also protect your hair follicles from damage and increases your eyelash growth. It prevents scalp damage and reduces hair loss.
You can take Avocado as a shake, add this to your salad, use it as a side dish or just eat it as it is, it will definitely help you to enhance your hair as well as eyelash growth.
6. Green Tea:
Green tea will be a perfect alternative for those who cannot tolerate oil or oil based products close to their eyes. It contains flavonoids which promote hair and eyelash growth. It makes your hair thicker, stronger and longer.
It is not only soothing and relaxing for tired eyes but also for tired eyelashes. You can dip a cotton ball in the green tea and apply it on your eyelashes. You can leave it overnight and wash in the morning. It will definitely help you to increase your hair as well as eyelashes.
If you don’t want to drink Green tea, you can use tea bags, they will also promote eyelash growth and they will also reduce dark circles making your eyes look less tiring.
7. Castor Oil:
Castor oil is also used to increase your hair and has largely replaced many of the fancy beauty products which are used for hair growth. Castor oil has natural antibacterial and antifungal properties and is rich with Vitamin-E, minerals and beneficial fatty acids. You can see the results in the initial weeks of its use.
It will be very beneficial for hair growth if used correctly. Small amounts of plain oil can be used for the treatment. Only few drops are required to be applied on the hair and eyelashes and you will get thick and long hair and eyelashes.
If you are not prone to using oil based products to your eyes, you can use careprost eyelash serum which is also very beneficial for enhancing the eyelashes. It is packed with conditioning peptides and fatty acids that will stimulate your lash length.
8. Lemon Peel Oil:
Lemon contains Anti-fungal ingredients that will help to maintain scalp health. It stimulates your hair growth and prevents hair from damage. The acidic nature of lemon will help you to tighten your hair follicles. It will reduce the production of oil in your scalp.
You can also use Lemon juice with coconut water, castor oil, aloevera or olive oil.
Milk contains folic Acid that prevents hair loss and prevents them from damage and helps you to grow longer. It also makes your hair darker because of melanin. It gives your eyelash a proper shade and colour.
Healthy hair requires proteins and carbohydrates and milk contains all of them.
So, prep your hair and eyelash care with these amazing foods. Start incorporating these foods in your daily meals and you can see the improvements in the initial weeks of its use.
Rather than using artificial beauty products, start improving your beauty game by making your body happy by feeding the nutrients that it needs.
Unintentional weight loss in seniors has become a common condition that can be both worrying and frustrating, and it can have very serious health consequences if not tackled. Unintentional weight loss may result from loss of a spouse, a disease, malnutrition, disability and even cognitive impairment. It is vital that it is taken seriously so that it doesn’t result in any problems and so that the senior is well nourished.
Of course, a senior may be a friend, a relative or even one of your parents, and therefore you will want to do everything you can to make sure that you are checking that weight loss is not for any serious reason, and that your loved one is eating properly and is well nourished. Therefore, let’s have a look at some of the ways on how to help a senior with unintentional weight loss.
1. Provide the elder with enough nutrients
Good food means a healthy life. What do i mean by good food? For most people, ‘good food’ would mean a balanced diet that is made up of quality, varied ingredients, with the occasional treat. ‘Good food’ further refers to food with all of the required vitamins and minerals. A properly balanced diet is the key to better health. It’s essential to provide the elderly with a balanced diet to boost their often fragile health. Though we know that sometimes the elderly can be a little set in their ways and resistant to a change in diet, the effort is clearly worthwhile.
Let us look at the type of meals they require;
● Omega three fatty acids
The fatty acids help in the prevention of inflammation, which in most instances are the primary cause of diseases like cancer, arthritis and heart disease. These type of fatty acids are found in fish, mainly Tuna and Salmon, canola oil and walnuts.
● Foods that are rich in calcium
Calcium helps to keep the bones healthy. Foods like milk, cheese and yoghurt are rich in calcium.
● Foods containing a high amount of fibre
Fibre prevents constipation and helps in moving food smoothly along the digestive tract. Fibre is also known to reduce the chances of getting heart disease. High fibre foods include brown rice, fruits, brown bread, whole grain cereal, whole grain bread and vegetables.
It’s recommended to consume eight glasses of water in a day to combat dehydration and to ai overall health. However, such a high intake of water may not be favourable for seniors with kidney and liver disease, so merly ensure that your loved one is hydrated enough.
The key in this instance is that many elderly people who do not eat properly may be experiencingthe first stages of cognitive decline or they may even have dementia. Unfortunately, dementia has become an epidemic. It is now the biggest cause of death amongst women in many countries, and millions of people live with it every day. However, treatments are improving, and early diagnosis is key, at least according to FirstCare manager Jane Byrne.
2. Signing up the individual to guidance and counselling sessions
A lot of older adults have lost their spouses and find it hard to deal with the grief. Loneliness, sadness and sorrow may predispose them to depression. Accepting such a loss at times is a bitter pill to swallow. Some go to the extent of losing their appetite, leading to drastic weight loss.
Guidance and counselling sessions are an excellent way for them to open up to people so that they can come to terms with their sorrow and loneliness. However, whilst professional counsellors may be necessary for some elderly people, perhaps others might be just as well served by communicating with their loved ones or friends. It’s essential to spend time with them, listen to whatever they want to say, engage them in meaningful conversations. It’s an effective way to help with the loneliness that many elderly people experience, and perhaps too often overlooked.
3. Regular Checkups
At times it’s hard to pinpoint the exact source of unintentional weight loss; therefore, it’s important to regularly visit the doctor, if only because it is better safe than sorry. As stated earlier, diseases are some of the significant causes of weight loss. Visiting a health professional will enable you to know if the individual has any major health issue or not.
Furthermore, though it is most of the time probably nothing serious, the doctor usually gives some crucial tips on how to help your loved one deal with the situation.
4. Buy them food that they love
Though above we have stressed the importance of a healthy diet, and we stand by this, sometimes to eat anything (within reason!) is better than nothing. If you are looking after your grandmother for example, you will know what she loves to eat, what are her favourite treats , and what she doesn’t like. Use this information to encourage her to eat properly. You could for example buy her one of her favourite creamcakes, or let her indulge in one of her favourite burgers, or make her a hot chocolate. Obviously you will want to be aware of any illnesses or conditions (diabetes springs to mind) that will affect what they can eat, but in the main they can eat whatever they like on a one of basis and then introduce more healthy pattern over time. And we all love a nice treat!
The above are just the tip of the iceberg on how to help an elderly person (whether you are a carer or a family member) with unintentionally weight loss. There are multiple ways to do so. Furthermore, after every intervention has been made, it’s essential to help the elder to maintain his or her weight. Keep track of their weight by weighing them at least once a month. Perhaps record their weight in a book or on a chart. This will help you to keep track of any changes effectively.
There have been many studies supporting that working out in the morning delivers amazing benefits to your health and well-being. Aside from enhancing your body’s metabolism, a morning workout can also increase your physical and mental energy throughout the day. However, not everyone has the time or willpower to wake up extra early and drive to the gym in order to complete a workout. Is there a better solution?
A great idea to get rid of these excuses is to consider adopting a calisthenics routine. Calisthenics is a form of exercise that only uses your bodyweight as resistance, without any added weight or equipment. This makes it very convenient because you won’t need to drive to the gym or buy any expensive machinery to work out. The space required is also very minimal which means you can do the following exercises inside the house as soon as you wake up.
This is a super simple exercise that even kids can do. In fact, you’ve probably done it before, at least once in your life. The great thing about this is that everyone can do it so you really have no excuse to skip this exercise! While this may seem like a basic exercise, the jumping jack actually delivers multiple benefits to your body.
Jumping Jacks are full-body exercises that train large muscle groups in your body. It strengthens your calves, glutes, and your legs as a whole. By performing jumping jacks, you actually burn calories, get cardio benefits, and build muscle all at the same time. There is also research that jumping can even deliver bone-building benefits to your body.
This is a great exercise to do in the morning because it increases your heart rate and improves your circulation. It can be a warm-up, a part of an interval training exercise, or performed on its own. Another benefit of this workout is that don’t need a lot of space in order to do jumping jacks. To perform the jumping jack correctly, check out the following tips:
Start by standing up straight, your shoulders relaxed and your arms on your side. Next, jump with your legs spread apart and simultaneously extend your hands over your head. Land softly and repeat the jump without pause. Do this for 1 minute, rest for 15 seconds. A minute of jumping jack approximately burns 8-10 calories so the longer you do it, the more calories you burn!
How to Do a Jumping Jack | Boot Camp Workout - YouTube
Another great way to train your lower body is to perform lunges. By doing lunges, you get the chance to improve your lower body strength, balance, and flexibility, as well as increase your muscle symmetry.
This exercise is also especially good if you spend your entire day sitting in the office because it is also helpful in improving your spinal health. This is because instead of adding weight or compressing your spine, lunges do the opposite. This makes it great for people suffering from back pain. To do lunges correctly, check these techniques:
Stand up straight and look forward with your shoulders back and relaxed. Step forward with your right leg as you lower your hips until both your knees are bent at a 90-degree angle. You must ensure that your right knee is directly in front of your ankle while your other knee should not be touching the floor. Make sure that your upper body is straight the entire time and not leaning forward. Your core muscles must also be engaged during the move. Push back up with your weight on your heels. Repeat this for one minute and switch legs. Do 5 minutes for each leg for a total of 10 minutes.
Lunges For Beginners: How to do a Lunge the Right Way - YouTube
One common excuse for not exercising is because you often do not have equipment like free weights in your house. By doing this exercise, you can actually train your upper body just by using a chair! This exercise trains the muscles on the back of your arms. This also targets your forearms, chest, lower back, and shoulders.
Sit on the edge of a stable chair or bench and place your palms on either side of your hips, with your fingers pointing forward. Then shift your weight onto your palms while lifting your butt forward, off the seat of the chair. Lower your body by bending your elbows until your arms create a 90-degree angle. Push yourself back up by straightening your arms and repeat the move without pause. Your knees can be bent while doing this or you can also straighten them to make it harder. Do two to three sets of 10 reps each.
DEMO VIDEO HERE
How to Do a Tricep Dip | Boot Camp Workout - YouTube
Squat jumps are great for training your glutes and your leg muscles. The difference with regular squats is that it has a plyometric element to it with the explosive jump. This is a good workout to burn major calories while building muscle on your lower body. Aside from the heart-healthy benefit, it can also help you improve your balance, mobility, and overall body strength.
Stand with your feet shoulder-width apart with your head looking forward. Next, lower down your hips just as you would do a regular squat, but when you go back up, jump up explosively while engaging your core. Make sure that you use your whole feet to jump and not just your toes. When you land, land on your heels going back to the squat position. And repeat the move without pausing in between jumps.
How to Do a Squat Jump | Boot Camp Workout - YouTube
If you only have to choose one exercise to train your entire body because you are pressed for time, this exercise is an ideal choice. This is a multi-tasking exercise that trains and strengthens your entire body while giving you a cardio workout. It is considered as a compound exercise because it targets multiple large muscle groups simultaneously – the muscles in your arms, your chest, your shoulders, your abdominals, your hips, and your legs. This exercise can also help increase your coordination, agility, endurance, and blood circulation.
To do a mountain climber, lower your body in a plank position. Your arms should be a little wider than your shoulders and your palms should be facing down so it supports your upper body. Next, pull your one knee in towards your chest but make sure you do not lift your hips up. Then, you must quickly move it back to starting position and alternate this motion with your other knee. As the term suggests, it should look like you are climbing a mountain. The faster you do this, the higher the intensity will be. You can burn around 10 calories per minute by doing mountain climbers.
How to Do a Mountain Climber | Boot Camp Workout - YouTube
About the Author:
Rebecca Smith is a content writer at Bodyweight Training Arena. She started calisthenics at age 26 as a means to lose weight and tone her body. After completing her first successful muscle up, the amazing feeling inspired her to train further and become a full-time calisthenics instructor. Rebecca also holds a Management Degree and a Diploma in Nutrition.
Research shows that older people who are active, engaged, and connected are healthier than those who are not. However, it is sometimes difficult to gently persuade ageing members of your family to get up, go out, and engage in certain activities just to be active. This is especially true when they are suffering from conditions that prevent them from moving normally.
Be that as it may, you should not give up on them. Instead, speak with them and discuss the benefits that they will get from staying active. Even though they have mobility issues, there are still plenty of ways they can move their body, socialize with their peers, and maintain a happy and healthy life.
Here is how you can keep your elderly loved ones in a physically and mentally active routine:
1. Encourage them to go on daily walks.
Walking is one of the best low-impact exercises that are really helpful for older people. As doctors recommend, you should at least let your aged loved ones spend at least 30 minutes of moderate walking every day.
It does not necessarily mean that they have to leave the house with the sole intention of “going for a walk”. A walk around the garden to tend to the plants or strolling to a nearby shop to buy some personal items will definitely count.
2. Let them help with doing household chores.
This is one easy way to ensure your ageing parent or grandparent remains active. If they are receiving care at home, either from a family member or a professional caregiver, you should encourage them to do some light housekeeping tasks. They would even gladly do so to maintain a sense of independent living.
If they live in a care home, you can ask the facility administrators if it is possible for your loved ones to get involved in caring for their rooms any way they can. Maybe, they can do the dusting themselves.
With that in mind, you can let your elderly loved ones join a community organisation or a special interest group to keep them engaged. Surely, these groups have activities they will enjoy. Afternoon teas, brain games, arts, and crafts—these are just some of the sociable activities that stimulate their mind and keep their body moving.
4. Create a low-level exercise regimen for them to follow.
Aside from going on daily walks, your ageing loved ones can also have a low-level exercise regimen that they can follow even if they have limited mobility. For example, they can perform exercises while they are seated. These can include simple leg raises to lifting weighted objects, depending on their capability.
Remember that being sedentary can harden their muscles and nerves, so it is best that they keep moving their body as much as possible.
5. Help them find a hobby.
Remember the things your ageing parent or grandparent used to love doing. Then, work on adapting those activities to keep them occupied.
For example, did they crochet in the past but stopped doing it due to visual problems? Or, did they love reading? You can find ways to make them see better, such as giving them larger crocheting hooks or magnifiers, and enjoy what they love doing once again.
You can even suggest new hobbies that you think they might enjoy. You can speak with an occupational therapist to get an idea on which auxiliary activities would best fit the needs of older people.
6. Take them to events they may enjoy.
Theatrical performances, community festivals, and comedies are just some of the events you can enjoy with your elderly loved ones. If you are too busy to take them to these events, you can ask other family members. You can even hire a professional caregiver to do it for you.
The important thing is you are helping them do things outside that they could have never done alone.
7. Urge them to use their assistive devices more.
Assistive devices, such as mobility scooters, walkers, and hearing aids, are created to make it easier for older people to move and communicate. While you can hire a caregiver to assist them in doing their Activities of Daily Living (ADLs), such as washing their clothes and bathing, these devices encourage them to visit their neighbor’s on their own and socialize.
8. Invite their friends over to your house.
Whether it is for a special occasion or a simple dinner, you can invite your ageing loved ones’ friends to your home. Again, this gives them the chance to engage in active socialization.
Just make sure that you and other members of your family help with preparing the meals. If all family members can lend a hand, it will make a positive impression on your elderly that you care much for their happiness.
9. Consider senior living options.
Placing your loved ones in a senior living community is the best move if there is no one to assist them at home. By and large, this facility has programmes designed to keep residents an active, healthy, and connected. These include group exercise classes, events held inside the facility, and trips to neighbouring communities.
As people age, it is unavoidable that they will develop mobility problems due to certain reasons. However, this does not necessarily mean that they should cease to be active. It is all the more important to be physically and mentally healthy in old age.
Staying active helps lower the risk of stroke, heart disease, diabetes, dementia, and other conditions associated with a sedentary lifestyle. In addition, it keeps your elderly loved ones away from depression and gives them a sense of independence, too.
Whether the activity involves low-impact movements or just a trip to a certain place to socialize with their peers, it will definitely help in maintaining a healthy lifestyle.
Adam Jones is a health blogger, writing articles about the conditions that commonly affect the older population, such as dementia, Alzheimer’s disease, amyotrophic lateral sclerosis (ALS), and Lou Gehrig’s disease. He is also an advocate of aged care quality. He believes that a company that helps seniors stay active and healthy with quality care programmes is the best choice for a centre.
I know it all too well when someone is anxious, the sweating and restlessness makes you feel out of place. Anxiety is part of you and you cannot seem to get rid of it no matter how many times you Google, ‘how to get rid of anxiety’.
This is an all too familiar circumstance or situation for most people. Regardless of whatever type of anxiety it is, you know it’s there but you cannot wish it away. Anxiety is a burden for most people whether they are blue, alien or green.
I have faced this anxiety since my younger years; I was that quiet kid in class. It didn’t get any better as I progressed with my education, but I tried to sort of reduce it. I tried deep breathing to calm myself down and it did work.
But according to Anxiety and Depression Association of America (ADAA), anxiety disorders are highly treatable, yet only 36.9% of those suffering receive treatment.
I tried other new stuff and the food I was eating became an interest of mine. Was I sabotaging myself by eating the wrong types of foods? As they say in fitness, 80% of the battle is won in the kitchen. Therefore in regards to anxiety I was losing the battle in the kitchen.
According to a nutritional research, a healthy diet is protective and an unhealthy diet is a risk factor for depression and anxiety.
I researched and found that most foods I was consuming were all bad for my anxiety. I made changes and this is what I found out on best foods to combat anxiety. They include:
The benefits of taking an avocado has always been outlined and advertised from every corner of the earth. This green in color fruit can be a saving grace for your anxiety.
Why avocados are so crucial for anxiety is because of the nutrients and vitamins it has. This nutrients and vitamins are great for your anxiety.
Avocado nutrients include potassium, lutein and folate but in the case of anxiety the B vitamins are available here. These B vitamins are for your brain and knowing that people with anxiety overthink a lot in a situation.
For example, you are in a grocery store buying some fruits. Your brain is telling you that people are judging you for buying a whole bag of avocados. This leads you to being restless and anxious.
The B vitamins in avocados are meant to alleviate this anxiety issues. By taking care of your brain you’re taking care of your anxiety, these vitamins are a sort of a stress reliever.
According to Clean Program, all the B vitamins are helpful, but specifically, B5, B6, B9 (folic acid), and B12 are natural remedies for anxiety, and can help regulate mood.
This is a vegetable you’ve got to try if reducing your anxiety is what you want. Why is this so? Magnesium is the answer and key.
Magnesium is essential for anxiety and stress yet it’s the second most common nutritional deficiency in developed countries. Over the past 50 years, magnesium intake has plummeted while rates of anxiety have skyrocketed.
Broccoli is rich is magnesium which is a mineral content in this vegetable. What magnesium does is that it has a calming or relaxation effect on you. It’s probably the most powerful stress reliever therefore ones anxiety is greatly reduced.
A study in France of 264 patients with generalized anxiety disorder found that a statistically significant number of men and women reported improvements on a magnesium regimen.
A fermented food like yogurt is ideal for your anxiety. Yes it is surprising but what this fermented foods have is bacteria that are both healthy and helpful.
In regards to anxiety this fermented yogurt has bacteria that have a positive effect on your brain. Therefore anxiety that is social anxiety can be reduced by consuming yogurt. Yoghurt and other fermented food have probiotic which is a live bacterium that’s good for you in terms of health.
Studies have shown that when people take probiotics (good bacteria), their anxiety levels, perception of stress, and mental outlook improve, compared with people who did not take probiotics.
Wild salmon is the ideal type of fish to consume if anxiety is what you need reduced. Salmon has omega-3 fatty acids which is great for the brain health.
This omega-3 fatty acids decrease inflammation as well as limit cortisol levels. Cortisol is linked with stress and if it’s kept in check then anxiety is reduced.
According to JAMA Network Open, omega-3 fatty acid may help ease anxiety symptoms in people diagnosed with a range of physical and mental problems. Researchers found that people who took high doses of omega-3s (up to 2000mg a day) seemed to have the most reduction in anxiety symptoms.
With eggs you’ve the egg yolk which has vitamin D, and a deficiency in this vitamin to the body has been linked to mood disorders like anxiety.
Early research suggests that vitamin D plays a role in cognitive health. Therefore taking vitamin D helps improve cognitive function.
Also according to researchers cognitive functions were affected in people with higher levels of anxiety because it was associated with slower information processing speed, decreased verbal learning, and decreased working memory.
Also eggs are full of protein meaning that amino acids like tryptophan are available therefore helping on the production of serotonin.
According to a study published in The Journal of Clinical Psychiatry, people with low concentration of tryptophan in their blood were more apt to developing major depression, anxiety and mood disorders. This makes sense when you understand that a deficiency of the brain chemical serotonin is one of the main causes of depression and anxiety. Sufficient levels of tryptophan in the body can reduce depression and anxiety.
6. Citrus fruits
What you are getting from this citrus fruits like oranges is the vitamin C. What this vitamin does is regulate cortisol thereby minimizing anxiety levels.
According to Mayo Clinic, there is a link between vitamin C and mood. People who have vitamin C deficiency often feel fatigued or depressed. Studies of hospitalized patients – who often have lower than normal vitamin C levels – have found that their mood improved after they received vitamin C.
Also a study of high school students indicated that vitamin C lowered anxiety levels, and other studies have shown mood-elevating effects from taking vitamin C.
Why peanuts are great for your anxiety is the fact that they contain vitamin E which is vital for combating anxiety.
According to a study by the Department of Agricultural Chemistry at the Meiji University, Kawasaki, Kanagawa, Japan found that a deficiency in vitamin E increased anxiety in both juvenile and adult rats. In a 2009 study, the researchers discovered that they could induce anxiety behavior in rats by making them deficient in vitamin E.
Also research has shown that vitamin E has anti-inflammatory effects that can combat depression.
You can take the peanuts raw, boiled or roasted. You can even experiment with different recipes like orange and avocado salad with peanut-hoisin dressing. This should rattle your taste buds.
It is sometimes okay to feel anxious in one or two occasions, it means you are a normal human being. But majority of the time this anxiety is never-ending, you are restless and having difficulty concentrating.
Your anxiety is at an all-time high, reducing it is what you got to do and what you eat might be the solution. The various types of foods outlined can have tremendous effect on you as long as you know these core principles.
First you got to be eating magnesium rich, omega-3 and anti-inflammatory foods. This is the gist of this article and foods outlined.
Add these foods to your diet and daily routine and there is a guarantee of seeing improvement in your anxiety. You might not experience muscle tension when you are in a crowded area or street. Eat the right anti-anxiety foods for a better you.
Author Bio: Michael Kamenya is a freelance writer, with a burning desire to help and educate people on the importance of good health and food through writing. I share my knowledge and what has worked for me in terms of health. More of my writing can be found at https://hubpages.com/@michaelkamenya: A site where I highlight what I know and how I have benefited from that knowledge. Plus you can connect with me via LinkedIn at https://linkedin.com/in/michael-karango
Not a few people suffer from an acute dread about visiting a dentist. All manners of imagined fears seem to close in upon them especially as the date of the appointed visit approaches nearer.
These fears and anxieties people suffer are, in most cases, unfounded, or at least, exaggerated, especially in this age of modern dentistry when dental treatments are becoming increasingly ‘pain-free’.
Dental Phobia And Dental Anxiety: Is There A Difference?
To begin with, dental phobia, fear or anxiety—none of these are, strictly speaking, technical terms. However, commonly, it is said that someone is a victim of dental phobia if that person experiences this fear to an extreme and unreasonable degree when he is supposed to meet a dental appointment.
On the other hand, dental fear or dental anxiety generally refers to the worries or anxieties people suffer, to different degrees, when they need to see a dentist. According to one piece of statistics, as many as 75% of American people suffer from dental anxiety whereas something akin to dental phobia has been observed in only 10% to 15% of Americans.
However, we also need to take these statistics with a pinch of salt since the figures regarding dental fear and anxiety in people often tend to vary rather radically from one source to next. Here is another piece of stat for example that informs us that 3 out of 6 people in the US suffer from dental phobia (possibly meaning dental fear rather than phobia) whereas the numbers for Europe and Asia are 3 out of 8 and 4 out of 7, respectively. This again, in part, reflects the common confusion between the terms.
Does Age Have Something To Do With Dental Fear?
Here again, the answers we find are somewhat contradictory. According to a few sources, these fears are commonly observed in a higher degree in adults aged 24 years or older. The argument made in support of this runs something like this—that since most people falling into this age category had received their earliest dental treatments at a period when dental procedures were relatively less ‘pain-free’, those memories of the pain and discomfort seem to linger with them and often result in anxiety and stress when the time comes to visit a dentist.
Sounds logical enough? Well, then we run into another equally reputable source which claims that the phenomenon of dental fear occurs more in younger people than in those from the older generations. So, make what you want to make of it! But, although we cannot provide any evidence in support of this conjecture, perhaps we can assume that more than a person’s age, it is his mental constitution as well as his past experiences that play the determining role in whether or not he will suffer from dental anxiety and fear.
Reasons For Having It
Fears of undergoing dental procedures may result from both direct and indirect experiences. If a person had suffered in the past a particularly painful experience when receiving some dental treatment, then it is not difficult to see why he or she may feel somewhat stressed when visiting a dentist. However, it is just as common to develop a fear from indirect experiences, such as when a friend or relation of yours talks to you about how much pain they had suffered while receiving dental treatment or undergoing a surgery, etc. On top of these, there is the mass-media which often portrays dentistry in a negative light. Now, even if it done in a humorous manner, people are still prone to get affected by this sort of negative portrayals.
People suffering from dental fears often tend to put off their routine visits to their dentist and if this is carried on for a considerable period of time, they make themselves vulnerable to poor oral health that includes gum disease and infections, recurring pain, damaged and discolored teeth and more. Poor oral health also affects your general health conditions and in some cases, can even lead to extremely serious conditions such as lung infections, heart disease, etc.
Then, there are emotional consequences as well. Discolored and unsightly teeth often make people lose their self-esteem to a certain extent. They may tend to feel insecure and overly self-conscious and these things can have serious consequences on their general well-being.
What Dentists Are Saying About Dental Fear
The dental industry has taken a number of meaningful steps to help people get rid of their often irrational fears. According to many, dental fears are mainly caused by people’s notions of old-time dentistry when some of the procedures performed could indeed be painful enough. However, that is a thing of the past. In the age of modern and aesthetic dentistry and advanced and relatively painless local anesthetic procedures, there is little to be afraid of.
And yet, the dentists themselves concede that many patients they receive still suffer from some degree of anxiety and stress. Again, many dental professionals blame mass-media for the negative image that dentistry has received for ages past. In this connection, one cannot but help recall Hercule Poirot’s remark in ‘One, Two, Buckle My Shoe’ where the famous detective explains to a friend why he is so gay tonight, saying that—no, he isn’t intoxicated at all, but he has just returned from his dentist’s and since this means that he won’t have to be back there for at least another six months, is not this reason enough for his present state of elation?!!
Then again, when was it exactly that Agatha Christie lived?
How To Handle Your Dentophobia
On a more serious note, a number of measures have been taken to help people rid of their dental fears. One is setting up specialized dental fear facilities. In this type of clinics, both dentists and psychologists act in unison to assure the patient and to help him get free of his anxieties.
Another effective method is what is commonly known as ‘gentle dentistry’. Here, the dentist will often follow a ‘tell, show, do’ method. This means the dentist will first carefully and, in simple terms, explain the procedure to the patient (Tell). According to an article published on the BBC website, doctors use the “Talking Therapy” to help patients who have fear of dental treatment. The result shows some patients going through treatments even without sedation.
Next, the patient will be shown, often with the help of computer graphics, how the procedure will be performed and what sort of implements will be used and explain their individual functions (Show); and finally, once the dentist feels that the patient is convinced and feels relaxed enough, he will perform the procedure (Do).