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How to Reduce Screen Fatigue

By
Mia Wilson
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0
How to Reduce Screen Fatigue

In today’s digital age, our eyes endure constant bombardment from screens. From smartphones and computers to TVs and tablets, our vision is under siege. The result? Screen fatigue, a common ailment characterized by eye strain, headaches, and blurred vision. But fear not, relief is within reach. By implementing simple yet effective strategies, you can significantly reduce screen fatigue and improve your overall well-being.

If you have spent a lot of time looking at screens, whether it is a computer you use for work, your tablet, or your smartphone, then chances are pretty high that you have screen fatigue. 

What is Screen Fatigue?

Screen fatigue is a type of eye strain that comes specifically from looking at screens too often, also known as asthenopia. You might have screen fatigue if you often get headaches during the day, if your eyes feel an ache that you can’t quite get rid of, and if the pain or tiredness of your eyes and head gets worse the later in the day it gets. You might also find that you squint your eyes without realizing it.

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Take Breaks From Screens Throughout the Day

The first way to reduce screen fatigue is simply to look at screens less. This isn’t always easy to do if you work in front of a computer, but you can definitely find ways to take breaks. For example, pay attention to the time and at the top of every hour, look away from your screen for a couple of minutes. You can take more breaks completely away from your desk, where you just walk around the office for a few minutes, or set a timer to look away from the screen every 20 minutes or so for a few seconds.

Use Proper Lighting

Using screens in a room with harsh or bad lighting can also bring on screen fatigue more easily. If you work in an office with bright fluorescent lighting, you need to be a little more cautious with screens. It can help to adjust those lights if possible, or at least wear blue light-blocking glasses while you are working. Otherwise, try to work in lighting that provides enough light to work, but isn’t too harsh. You also want to avoid glare on your screen from the sunlight.

Don’t Use Screens in Bed

Try not to use screens in bed or when you don’t absolutely need them if you are struggling with eye strain. The reason screen fatigue is so common now isn’t just because of using computers during work, but also when you aren’t working as well. You probably look at a screen almost all day long, between work and your phone or tablet. Try to at least keep them out of your bedroom. 

Alter the Settings on Your Computer

Some settings on your computer or tablet can reduce screen fatigue. Adjust the brightness of your monitor so that the screen isn’t a dull gray color (too dark) or stark white (too bright). You can adjust the text as well, either bigger or smaller than it is now.

By incorporating these tips into your daily routine, you can effectively manage screen fatigue and enjoy a healthier relationship with your devices. Remember, small changes can make a big difference in the comfort and clarity of your vision. Prioritize eye care, and your eyes will thank you. 

5-Ingredient Baked Balsamic Peaches with Fresh Maple Whipped Cream

By
Mia Wilson
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0
5-Ingredient Baked Balsamic Peaches with Fresh Maple Whipped Cream

Indulge in the sweet and savory magic of this simple yet stunning dessert. With just five ingredients, you can create a show-stopping treat that’s perfect for any occasion. Fresh Maple Whipped Cream

Table of Contents

Prep time: 10 minutes
Cook time: 25-30 minutes
Serves: 4

Ingredients:

4 large peaches, cut in half, pits removed
2 T. balsamic vinegar
2 t. ground cinnamon (+ more for garnish)
2½ T. real maple syrup, divided
½ c. heavy whipping cream

Directions:

  1. Place top oven rack in the center position and preheat the oven to 350°F. Line a large, rimmed baking sheet with parchment paper or a Silpat™ baking sheet.
  2. Arrange peach halves on the baking sheet and spread the balsamic vinegar over the exposed surface with a pastry brush. Sprinkle the ground cinnamon on top, divided evenly between the peach halves.
  3. Drizzle two tablespoons of maple syrup on top, using the pastry brush to cover the entire surface of each peach half.
  4. Place the baking sheet in the pre-heated oven and bake for 25-30 minutes, or until the peaches are tender and warmed through.
  5. While the peaches are baking, pour the heavy cream into a medium mixing bowl and beat until fluffy. Add the remaining maple syrup and continue beating until well combined.
  6. Remove the peaches from the oven and serve warm, topped with a dollop of the maple whipped cream and a sprinkle of cinnamon, if desired. Enjoy! Fresh Maple Whipped Cream

Juicy peaches caramelize to perfection in the oven, their natural sweetness enhanced by a drizzle of balsamic vinegar. The result is a heavenly combination of sweet and tangy flavors. Topped with a cloud of homemade maple whipped cream, this dessert is pure bliss.

Simple Ways To Introduce Calm Into Your Evenings 

By
Mia Wilson
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0
It was long day, now is time for break
It was long day, now is time for break

Many of us struggle to fall asleep at night. We toss and turn or pop supplements and pills before we can drift off. If you are having trouble falling asleep or simply want to work on a better bedtime routine, here are some simple ways to introduce calm into your evenings. If your mind and body aren’t overstimulated, it’s easier and quicker to fall asleep at night. 

Stop the Caffeine Early 

Caffeine has a surprisingly long half-life, which means it stays in our system longer than we think. You may have built up a tolerance and tell yourself that you can drink coffee or caffeinated tea late in the day, but it will not help you fall asleep. Most experts recommend you stop drinking caffeinated beverages between noon and 2 p.m. Stick to that for a while and see if it helps you stay calm in the evenings and get sleepy around bedtime. 

Turn Off The Screens 

I’m sure it comes as no surprise to you that screens like computers, televisions, and especially tablets and phones make it harder for you to fall asleep. The reason why is that the light they emanate mimics the sun and tricks our bodies into thinking it’s earlier in the day than it is. That in turn throws off our circadian rhythms. Phones and tablets are particularly bad because we hold them so close to our faces. I encourage you to turn off all screens for at least two hours before you go to bed. It will make a bigger difference than you think. 

What about blue light blockers or filters? They will help and are better than nothing, but they will not help you establish a good bedtime routine. It’s okay to not check your email until the morning. Now is also a good time to be honest with you. Are you doing productive things on your phone, or are you scrolling social media, playing games, and letting yourself be entertained? Give putting your phone to the side at night a try and see if you don’t start to sleep better. 

Lower The Sounds And Lights 

At the same time, it’s a good idea to start lowering the lights and anything you may be listening to. It even helps to lower your voice and invite your loved ones to do the same. Use softer light bulbs, and turn off any overhead lights. They mimic the sun and can trick your body into thinking it’s still early in the day. 

Now that we talked about everything you shouldn’t do during the hours before bedtime, let’s discuss a few things you can do that promote calm. Reading a book is a good idea, as is sitting together in quiet conversation. Listen to some music or play a relaxing board game with your family. Or take this time for yourself and indulge in some self-care. 

Taking a warm bath or shower has been shown to promote sleep. Light a candle, turn on some soothing music, and meditate or write in a journal. Spend some time unwinding and letting go of your busy day. After that, driving off to sleep will be easy and natural.

How to Maintain Dog Health in the Summer

By
Mia Wilson
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0
Dog Health in the Summer

Summertime fun can quickly turn into a health hazard for our furry friends. With soaring temperatures and increased outdoor activities, it’s essential to take extra precautions to keep your dog safe and healthy. From preventing heatstroke to protecting against parasites, this guide will help you navigate the summer months with your canine companion.

If you have dogs, you probably love them just like family and want to treat them as such. This means that when the weather becomes extreme, whether extremely hot or cold, you want to be sure your dogs are as healthy and comfortable as possible.

One of the extreme weather conditions to be aware of is heat in the summer. This is especially important if you live in a hot climate like a desert area, but no matter where you live, you should be aware of the health complications that dogs can experience when they aren’t kept cool and don’t have access to fresh, cool water.

The following sections will go over some things to be aware of with your dogs in the summer heat and provide helpful tips for keeping them healthy and happy all summer long. 

Health Concerns for Dogs in Extreme Heat

The first thing you need to know is what exactly your dog might be facing in the hot summer heat. This, of course, will depend on your climate and how often your dog is out in the heat, but there are several health concerns to be aware of.

Foot Pad Burns

The first health concern for dogs who are outside in the summer is burning their foot pads. You may not consider this to be an issue, but your dog’s paws are sensitive to the hot ground and asphalt just like you. A good rule of thumb is that if you can’t stand on the ground outside barefoot without it burning, your dog shouldn’t either. 

When it is a hot day, stand outside with no shoes on first to test the ground, then determine if it is okay to walk your dog on that surface. Carrying them to the grass might be necessary.

Sunburned Skin

Another surprising health concern for dogs in the summer is sunburn. Yes, their skin can burn just like yours can. If your dog has dark, thick fur, it works as clothing to protect their skin from burning. However, if you have a dog that is shaved or has a light coat with skin exposed, it could burn if it is out in the sun for too long. 

In this case, put baby sunscreen on your dog’s coat when they are going to be outside on hot days for an extended period of time, and make sure they get an adequate amount of shade.

Heat Stroke

Heat stroke is another concern for dogs in the summertime. You want your dogs to have enough cool areas and fresh water to prevent heat stroke. If you know you have a dog that is less tolerant of the sun, try to keep them inside in the air conditioning as much as possible.

Providing Adequate Shade

As you might guess, providing your dog with enough shade during the summer is one of the best things you can do. It might not be realistic for your dog to be indoors at all times, such as when you are at work or when you are letting your dog out to get some fresh air and play.

Finding Enough Shade

In these situations, make sure your dog has enough shade and cool areas outdoors. If you have cool grass with big trees, that is perfect. On the patio, create more shade either by getting tall potted trees or by setting up a canopy. 

Make sure your dog is not chained up outside in an area where they are stuck in the blazing hot sun without being able to find a cooler spot. They should never be restricted in an area where they are just trapped in the sun, burning their skin and possibly causing heat stroke.

A good rule of thumb for the heat outside – if it feels hot to you, it feels hot to your dog. Are you sweating within minutes of standing outside? If so, your dog is probably feeling that heat as well, so it is up to you to help them find a cool spot.

The Importance of Fresh, Clean Water

The next thing you need to provide your dog in the summer to keep it healthy is fresh, clean water. If the water is kept on the patio where it gets hot, then the water will get hot very quickly, and your dog won’t touch it.

Tips for Providing Fresh, Clean Water

Put the dog’s water bowl in a cool spot on the patio, perhaps in the shade or under an umbrella. 

Have more than one bowl of water if your pet will be alone for a while, making sure each bowl is in a shaded area.

Put ice cubes in the water when you set the bowl out, which will help keep the water cooler for longer.

Change the water often so it is always clean and fresh for your dog.

If you are concerned about the water getting hot, place it on a cooling pad instead of directly on the hot ground or concrete patio.

These tips are very easy to accomplish and will ensure your dog has enough fresh water. Water is essential for your dog in the hot summer season. They need it to cool off, and it will help prevent heat stroke. 

Traveling in the Summer

Another thing to keep in mind is that if you are traveling during the summer with your dog, they need extra precautions with their water. Not only should you never leave your dog in the hot car and bring them outside whenever you go outside, but you should bring bottled water kept in an ice chest so that it is always cool. Bring bowls with you to help your dog drink water as often as possible.

Ways to Keep Your Dog Cool

There are even more ways you can keep your dog cool and happy during the summer. These methods are not only good for health reasons, but for your dog’s happiness and vitality. If you have ever been outside in 100-degree weather, you know that it can cause mood swings, reduce your energy, and just make you feel lousy.

Your dog might experience the same thing, depending on their breed and how much they enjoy the heat.

Here are some other ways to keep your dog cool during the summer:

Make Frozen Treats

Who doesn’t love treats? Your dog already loves these fun little snacks, but they are even better when frozen. It’s like an iced treat for your dog that is fun, delicious, and keeps them cool on hot days. Here are some options for frozen treats that are good for dogs:

  • Chicken broth iced pops – The first frozen dog treat is to fill an ice cube tray with chicken broth. You can also add other ingredients your dog likes, such as banana pieces or even broken-up pieces of their favorite treats or dog bones. Once it freezes, pop them out as needed for your dog.
  • Frozen fruit pieces – A simpler option is to cut up pieces of your dog’s favorite fruit and pop them in the freezer. Just make sure they are big enough for your dog to munch on without trying to swallow them whole and choke on it. Bananas and strawberries are great for this one.
  • Peanut butter ice cubes – You can also fill up ice cube trays with some peanut butter, mashed banana, and a little liquid, then wait for it to freeze.

Use Ice Cubes in Their Food Bowls

As mentioned previously, putting ice cubes in your dog’s water bowl is amazing and easy to do. It will keep the water cold for a longer period of time, and a lot of dogs have fun with ice cubes. They might want to pull them out and lick them or munch on the ice, which helps keep your dog cool while having a little fun over the summer.

Have Fans Near Your Dogs

Don’t have air conditioning? No worries! Just put a fan on inside your home near where your dog likes to nap or play. As long as it isn’t too hot inside, it won’t blow hot air around but instead allows your dog to stay a bit cooler.

Put Out Kid Pools

Lastly, you can find a shady spot in your backyard and put a little kiddie pool there. For dogs who want to cool off and love to play in the water, this is the best idea. Fill it up just a little bit with cold water from the hose and let your dogs jump in and out as much as they want during the summer.

Tips for Walking Your Dog in the Summer

The next thing you might be wondering about is how and when to walk your dog. After all, you can’t keep them indoors in the nice air conditioning all day. Your dog needs to go potty and needs regular exercise and fresh air.

Here are some tips for walking your dog, even during the hottest, triple-digit summer.

Walk Your Dog Early or Late in the Day

 The first way to walk your dog in the summer is to do so during the coolest parts of the day. This often means taking them early in the morning and late in the evening. Avoid the hottest time of the day, which is usually between 1pm and 4pm, depending on where you live.

This might mean getting up a little earlier to take your dog out, but it is good for them to get exercise when they won’t be struggling from the 90 or 100-degree weather. 

Be Careful with Hot Surfaces

You should never let your dog walk on hot surfaces without testing the ground first. Surfaces like concrete and asphalt get very hot when the sun shines down on it, much hotter than you might think. If you can’t stand on it more than a few seconds without feeling like your feet are burning, imagine your dogs walking on it on their bare foot pads.

You can either pick up your dog and carry them to the grass, or get them little booties for their feet to protect their paws on the hot ground.

Take Them to the Park

If you live somewhere that doesn’t have a lot of cool grass for your dog to walk on and potty, it might be a good idea to bring them to a local park or dog park instead. This allows them to get exercise and run around on the grass without burning their little paws.

Protecting Your Dog from Disease

Now that you know ways to keep your dog cool and protect them from sunburn and burned foot pads, you need to look at other health concerns dogs might experience in the summer.

A common one is dealing with parasites and insects. These tend to come out during the hotter months of the year, which means you have to be extra cautious for them so they don’t make your dog ill.

Insects like mosquitoes, spiders, ticks, and fleas all run rampant in the summer. If you take your dogs walking in tall brush, ticks might be a big problem, so be sure you have proper tick repellent for your dog. Many flea medicines also protect from ticks. Become familiar with checking your dogs for signs of ticks so you can remove them quickly.

Have a really good flea control medicine applied as needed to keep them from getting a flea infestation. This will also keep you from dealing with fleas inside your home.

Signs That Your Dog is Experiencing Heat Stroke

Lastly, you want to know the signs of heat stroke so that you can bring your dog to the vet if they show any signs. Here are some signs that your dog is experiencing heat exhaustion or heat stroke:

  • Difficulty breathing
  • Diarrhea
  • Heavy panting
  • Seizures
  • Extreme fatigue

If your dog exhibits any of these signs, bring them to your vet right away to get proper fluids and treatment for heat stroke.

From avoiding the hottest parts of the day for walks to recognizing the signs of heatstroke, we’ll cover everything you need to know to keep your dog cool, comfortable, and happy throughout the summer.

Habits to Keep You Mentally and Physically Vital

By
Mia Wilson
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0
Habits to Keep You Mentally and Physically Vital

Aging is inevitable, but feeling old is a choice. As we navigate the later chapters of life, maintaining mental and physical vitality becomes increasingly important. It’s not about reversing the clock, but about optimizing your well-being and enjoying life to the fullest. This guide offers actionable habits to help you stay active, engaged, and fulfilled as you age gracefully.

We all want to stay vital in our golden years. Your lifestyle choices today play a major role in your future well-being.

According to U.S. government statistics, the number of people 65 or older is expected to double between the years 2000 and 2030. Get ready for a long and active life by making these practices a regular part of your daily routine.

Habits to Keep You Physically Vital

  • Eat more fruits and vegetables. One of the most powerful changes you can make in your diet is to fill most of your plate with healthy fruits and vegetables. They’re low in calories and packed with essential nutrients. Choosing a variety of colors is an easy way to meet your dietary needs.
  • Switch to healthy fats. Get about one-third of your calories from healthy fats like olive oil, nuts, and seeds. Fatty fish like salmon are also a good source of omega-3s that lower the risk of heart disease and other conditions.
  • Start the day with breakfast. A hearty breakfast makes it easier to resist junk food all day long.
  • Plus, your body needs to refuel after a long night’s sleep.
  • Exercise daily. Train for cardiovascular health, strength, balance, and flexibility. Find a variety of activities you enjoy so you’ll stay motivated.
  • Watch your weight. Excess weight can drain your energy and increase your risk for diabetes and other serious health issues. Lose extra pounds gradually rather than resorting to crash diets.
  • Clean up your environment. You can control some of the substances you’re exposed to. Use safe cleaning products like vinegar and wash the pesticides off of produce.
  • See your doctor. Give your health team all the information they need to help you. Schedule regular checkups and follow their recommendations.
  • Sleep well. Aim for seven to eight hours of good-quality sleep each night. Go to bed simultaneously and take naps when you need to catch up.

Habits to Keep You Mentally Vital

  • Think positive. Look on the bright side. Express your gratitude. Show compassion for yourself and others.
  • Nurture close ties. Stay in touch with family and friends. If you feel isolated living alone, consider getting a roommate.
  • Make new friends. Reach out to people with similar interests. Join a book club. Invite a new neighbor to join you for coffee or shopping.
  • Volunteer your services. Get involved in local groups or professional associations. Join the welcoming committees or help plan the annual fundraiser. Tutor children or work in a community garden.
  • Laugh more, lighten up, watch cartoons with your children, and look for the humor in confusing IRS instructions or surprise snowstorms.
  • Manage your finances. Financial pressures can interfere with your well-being. Consult a financial advisor if you need guidance with money matters. Save regularly, even if you can put aside only modest amounts.
  • Learn something new. Stimulate your brain. Teach yourself a foreign language or learn to draw. Play word puzzles or trivia games. Take dance classes or sign up for adult education courses at a community college.
  • Deal with stress. Practice relaxation methods that work for you. Good choices include deep breathing, warm baths, and listening to instrumental music. Turn to your faith tradition for teachings on coping with adversity or read inspirational materials.
  • Look forward to getting better as you get older. Celebrate your growing wisdom and all those senior citizen discounts that lie ahead. Keeping yourself in top condition will help you lead a longer and fuller life.

Embarking on a journey to enhance your mental and physical vitality is a rewarding endeavor. By incorporating these habits into your daily routine, you’ll discover a newfound sense of energy, clarity, and purpose. Remember, it’s never too late to prioritize your well-being. Small, consistent steps can lead to significant improvements in your overall quality of life. So, choose to age vibrantly, and embrace the exciting adventures that await you.

Steeped in Health: The Benefits of Drinking Tea

By
Mia Wilson
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0
Steeped in Health: The Benefits of Drinking Tea

For centuries, tea has been cherished for its taste and comforting properties. But beyond its delightful flavor, tea offers a wealth of health benefits. Packed with antioxidants and other beneficial compounds, this humble beverage can contribute to overall well-being in surprising ways. From boosting your immune system to promoting heart health, discover the remarkable advantages of incorporating tea into your daily routine. Benefits of drinking tea

A cup of tea is a pleasant way to enjoy many potentially important health benefits. Learn about the latest research and the most effective ways to consume tea for health purposes.

Understand the Health Claims

  • Distinguish between different kinds of tea. All tea comes from one plant called Camellia sinensis. Depending on how it’s processed, it becomes green, black, white, or oolong. All teas seem to have some health benefits, but those less processed are superior, so you may want to focus on green and white teas.
  • Learn about the basis for the health claims. Tea’s power comes from its antioxidants, which can slow down cell damage caused by aging and diseases like cancer. In particular, tea contains a category of antioxidants called catechins, which are even more effective than vitamins C and E in boosting the immune system.
  • Recognize the limitations. The Food and Drug Administration concludes that there is insufficient evidence to allow tea manufacturers to put health claims on their labels about lowering the risk of heart disease or cancer. Still, many health experts think a growing body of research is promising, if still tentative.
  • Keep up with relevant research. Tea has been credited with reducing the risk of many cancers, heart disease, high blood pressure, and diabetes. Other benefits may include lower cholesterol, improved memory, and more efficient fat-burning.

Manage Potentially Harmful Interactions

  • Relax about iron absorption. You may have heard that the tannins in tea and coffee interfere with your body’s ability to absorb iron. Fortunately, most Americans get more iron than they need, so it’s usually not an issue.
  • Avoid mixing tea with aspirin and some prescription drugs. Consuming tea and aspirin can cause internal bleeding by inhibiting platelets from clotting. The same is true for prescription blood thinners. Follow your doctor’s recommendations for all prescription drugs.
  • Talk with your doctor if you have any concerns about caffeine. Caffeine is a mild stimulant that’s safe for most people in moderation. On the other hand, you may want to discuss consuming any caffeinated beverages with your doctor if you take drugs for conditions like high blood pressure or heart disease.

Get The Most Benefits

Whether you prefer the bold flavor of black tea, the delicate notes of green tea, or the calming properties of herbal varieties, there’s a perfect cup waiting to enhance your health. By making tea a regular part of your day, you’re taking a simple yet powerful step towards a healthier, happier you. So, let’s raise a cup to the extraordinary benefits of this timeless beverage.

Cashew Chicken Wraps: A Flavorful and Easy Weeknight Meal

By
Mia Wilson
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0
Cashew Chicken Wraps: A Flavorful and Easy Weeknight Meal

Looking for a tasty and convenient weeknight meal? These cashew chicken wraps are the perfect solution! Combining the savory flavors of chicken, the crunch of cashews, and the freshness of vegetables, this recipe is a crowd-pleaser. Whether hosting friends or simply treating yourself, these wraps will satisfy your cravings.

Tip:

For best results, heat the peanut butter in the microwave for 15-20 seconds before adding to the sauce. It is easier to blend when slightly warm.

Prep time: 15 minutes
Cook time: 10-15 minutes
Serves: 4

Sauce Ingredients:

1/3 c. tamari (gluten-free soy sauce) or coconut aminos
2 T. sugar-free crunchy peanut butter, room temperature
3 T. honey, preferably local
2 T. rice vinegar
1-2 large garlic cloves, minced
1 T. sesame oil
½ t. crushed red pepper flakes*

For less heat, use ¼ teaspoon crushed red pepper flakes instead

Ingredients:

1 lbs. boneless, skinless chicken breast, cubed
2 T. unsalted butter
3 large green onions, sliced (white and green parts separated)
1-2 cloves garlic, minced
Sea salt and black pepper, to taste
I large head of Bibb lettuce, separated, rinsed, and patted dry
½ c. chopped cashews, lightly salted

Directions:

  • In a large bowl, whisk together the tamari, peanut butter, honey, rice vinegar, garlic, sesame oil, and crushed red pepper flakes. Add the cubed chicken breast and gently toss to combine. Set aside.
  • Heat butter in a large nonstick skillet set over medium heat. Add the white part of the green onions and garlic. Season with salt and black pepper, to taste, and stir to combine. Cook, stirring occasionally, until the onion develops some color, approximately 2-3 minutes.
  • Pour the chicken and sauce into the skillet and stir to combine. Cook, stirring occasionally, until the chicken is cooked through and the sauce starts to thicken, approximately 8-10 minutes.
  • Remove from the heat and divide the chicken mixture between the Bibb lettuce leaves. Top each wrap with the sliced green onions and chopped cashews and serve immediately. Enjoy!

With their perfect balance of flavors and textures, these Cashew Chicken Wraps are a delightful meal option. They’re also incredibly versatile, allowing you to customize them with your favorite ingredients. So, gather your ingredients and get ready to enjoy a delicious and satisfying wrap that will become a new family favorite.

Fresh Approaches to Calm: New Ways to Manage Anxiety

By
Mia Wilson
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0
Fresh Approaches to Calm: New Ways to Manage Anxiety

Anxiety is a common challenge that can significantly impact daily life. While traditional methods offer relief, new approaches are emerging to help individuals manage heightened anxiety effectively. This article explores innovative techniques to promote calm and restore balance, from mindfulness practices to technological advancements.

Understand and Acknowledge What Anxiety is

Anxiety might not be as simple or complex as you think. Anxiety, at its core, is simply the way your body responds to stress. It is an entirely normal and natural response, though some people experience it more often and severely than others.

Sometimes, it is only your perceived stress or threat, which is what often happens with people who struggle with anxiety disorders. Your brain has a hard time processing an actual threat and what you have convinced yourself is something to be worried about.

Turn Off the Noise 

The first tip we have for you to deal with anxiety is to turn off all the noise. Anything that is causing you to become more worried or stressed, even if you might not be aware of how much worse it is making your anxiety.

Try to spend less time watching the news, listening to podcasts that discuss serious or life-threatening issues, and even being on social media. The more noise that you constantly absorb, the more anxious you are going to feel. You might be surprised by what triggers your anxiety.

Stop Reading About Anxiety

This is one of the more surprising ways to deal with anxiety, but one that is worth a try. Without realizing it, reading about anxiety, listening to podcasts about it, or hearing other people’s stories can trigger your anxiety.

This information often includes the symptoms, details about what causes the fear, and how people deal with it. It might invoke more anxious thoughts. 

Nutrition and Exercise Matter

Yes, what you eat and how you move your body can have an impact on your anxiety levels. This isn’t going to be a cure for your anxiety, but it can help manage it.

With your nutrition, try to cut back on caffeine and alcohol, as these tend to exacerbate the anxious feelings you experience. Some people have even noticed that high amounts of sugar in their diet can trigger anxiety.

Exercise itself and moving your body help in numerous ways. It can distract your mind, release happy-feeling endorphins, and give you something to do that releases stress and worry.

Managing anxiety requires a personalized approach, and incorporating new strategies can enhance your overall well-being. By exploring these innovative methods and finding what works best for you, you can develop a comprehensive toolkit to reduce anxiety and improve your quality of life. Remember, seeking professional help is essential if anxiety is significantly impacting your daily functioning.

Nurturing Your Health: A Senior’s Guide to Good Nutrition

By
Mia Wilson
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0
Nurturing Your Health: A Senior’s Guide to Good Nutrition

As we age, our nutritional needs and dietary considerations evolve. Maintaining a healthy diet is crucial for seniors to support overall well-being, prevent chronic diseases, and enhance quality of life. This guide offers practical tips on incorporating nutritious foods into your daily routine, ensuring you receive the essential nutrients your body needs.

Good nutrition is vital to feeling your best and remaining active as you age. Eating various healthy foods is important, but changes in our bodies and lifestyles can make that difficult.

Consider these facts about nutrition for seniors and practical strategies for sticking to a healthy diet.

Nutrition Basics for Seniors

  • Know how many calories you need. Due to a slowing metabolism, most people require fewer calories as they age. The exact number varies by age, gender, and activity level. For example, a sedentary woman over 50 needs about 1,600 calories daily, while an active man may need at least 2,400.
  • Avoid empty calories. One of the easiest ways to lose weight is to cut out junk food. Skip the fast food restaurants and munch on carrot sticks instead of potato chips.
  • Focus on nutrient-dense foods. Get most of your calories from vegetables, fruits, and whole grains. In addition to nutrients, these foods provide plenty of fiber, which helps improve digestion. Nutrient-dense foods may even help lower your cholesterol and blood sugar levels.
  • Select healthy fats. Keep eating fats, with an emphasis on monounsaturated and polyunsaturated versions. Limit saturated fats from animals and trans fats found in many processed foods.
  • Pick lean proteins. Get your protein from lean sources. Try to eat fish at least twice a week. Make a pot of three-bean chili.

Practical Eating Strategies for Seniors

  • Talk with your doctor. Your doctor can help you eat right and avoid malnutrition. You may need to follow a specific diet to manage conditions like heart disease or diabetes. Ask your doctor if you think a medication is interfering with your diet. Your doctor may suggest ways to cope with it or change your prescription.
  • See your dentist. Your dentist can also help you stay healthy. Proper dental care or dentures will help you eat the foods you love. If your mouth is temporarily sore, stick to soft fare like yogurt drinks and soup.
  • Detect food sensitivities. As you age, you may find that your favorite foods create new issues. Ask your doctor to test if you’re experiencing symptoms like diarrhea or gas. For conditions like lactose intolerance, try yogurt or almond milk instead of your usual milk.
  • Outsmart your taste buds. Even our taste buds change as we age. If you have a more intense sweet tooth, try satisfying it with sugar-free gum. You may be less sensitive to salty and bitter flavors, so experiment with spices to stimulate your appetite.
  • Drink more water. Our sense of thirst also declines as we get older. Sip water or decaffeinated tea throughout the day rather than waiting until you feel thirsty.
  • Cut back on salt. After the age of 51, we only need about 2/3 of a teaspoon of salt a day. Go easy with the salt shaker and opt for whole foods rather than processed items.
  • Dine with others. Seniors sometimes lose interest in eating when it’s a solitary experience. Join a social club or invite guests over. Studies show that we eat more when we share meals.
  • Practice food safety. If your immune system weakens over the years, you need to take extra precautions in the kitchen. Keep hot foods hot and cold foods cold. Check expiration dates. When in doubt, throw it out.
  • Access community services. Help is available for seniors with limited mobility or finances. Contact your local agency on aging for services that can help you eat better. Meals on Wheels will deliver food right to your door.
  • If you remain healthy and active, your senior years can be the best time of your life. Eating a healthy diet plays a big role in aging well.

By following these guidelines and consulting with healthcare professionals, seniors can make informed choices about their nutrition and enjoy a vibrant, healthy life. Remember, a balanced diet is the cornerstone of good health, so prioritize nutritious eating habits and savor their benefits.

Are You at Risk for These Smartphone Dangers?

By
Mia Wilson
-
0
Side effects of using a smartphone article

Mobile devices have become a central part of communication around the world, and it’s difficult to imagine a lifestyle without them. However, smartphones can have a negative impact on your health.

Be aware of these harmful effects so you can mitigate them when using your cell phone: 

1. Eye damage.

Smartphones can affect your eyes in several ways. As you stare at the mobile device screen, you’re not blinking, so you can develop dry eyes. In addition, the small screen strains your eyes as you read and try to see details in the graphics. 

To lessen these effects, remember to blink when reading texts and adjust the fonts to a larger size. 

2. Germs.

Mobile devices can turn into germ factories. They quickly accumulate bacteria that can cause illnesses. A study from the University of London found that 82 percent of cell phone users had bacteria on their hands, and 92 percent of the mobile phones had bacteria. 

How often do you clean your smartphone to remove grime and germs? If 

you answered never, then you’re not alone. Smartphones tend to be 

forgotten on the cleaning to-do lists. 

When Freedom Calls, We're Here to Answer

3. Stress.

Researchers have linked smartphone use to increased stress. A study, titled “Beginning the workday yet already depleted? Consequences of late-night smartphone use and sleep” found that mobile phones can make people feel more stressed. In addition, cell phones disturb sleep and may contribute to depression. 

To minimize this danger, avoid using your cell phone for several hours before you go to bed. Leave it in a different room from the one you sleep in. 

4. Back pain.

Hunching over your phone throughout the day can affect your back. 

As you look down at your mobile device, you bend your neck and put pressure on your spine. Researchers have found that this puts 60 pounds of pressure on the spine and can create issues. 

If you’re sitting and slumping over your mobile device at home or at work, then back pain can still be an issue. This position strains your neck and lower back at the same time. Over time, it’s possible to develop painful conditions such as herniated discs because of bulging in the spine. 

5. Carpal tunnel syndrome.

The hundreds of messages and texts you send throughout the day can affect your hands. Carpal tunnel syndrome shows damage in your nerves and muscles, making you feel pain, numbness, or tingling in your hands, thumb, and fingers. You may also feel weakness in your hands and tend to drop things while trying to hold them. 

The syndrome is usually caused by repetitive motion and strain, such as in typing. So send fewer texts! 

6. Elbow pain.

It’s possible to develop other nerve damage, as well, from using your phone. The condition is nicknamed “cellbow” and is caused by holding your phone with a bent arm. Doctors refer to it as cubital tunnel syndrome and see more cases every day. 

To help protect your elbows, lessen your cell phone use, rotate which hand you use to hold your phone, and take advantage of the speaker by setting your phone down on a desk or table when you’re making calls. 

7. Radiation controversy.

It has been suggested that using mobile devices leads to a great amount of radiation exposure. However, this idea is controversial and continues to be debated by experts. 

In addition to conflicting reports on radiation and mobile devices, some 2 studies haven’t found a link. Furthermore, the National Cancer Institute states that mobile devices are safe to use. However, more research is needed before everyone is convinced they’re safe in the long term. 

Your mobile phone helps you stay connected with work, school, family, and friends. Unfortunately, it also comes with several negative health impacts. Get in the habit of using these tips regularly to minimize your risks. 

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