Tag Archives: food for thought

10 Effective Solutions To Avoid Sleeping Problems

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10 Effective Solutions To Avoid Sleeping Problems

Have you experienced lying awake at night, wondering why you can’t sleep at all? There are a lot of reasons someone can’t sleep: stress, anxiety, or maybe too much caffeine. Sleep deprivation is common among university students and working young adults due to the stress they deal with every day.

Consistent sleeplessness for days or weeks can be considered as temporary insomnia. Temporary insomnia also occurs in between periods of normal sleep, difficulty falling asleep, or waking up at different periods at night, resulting in poor sleep quality.

There are helpful tools and machines you can buy to promote better sleep and improve your sleep quality. These machines help deal with common sleeping problems or sleep disturbances such as obstructive sleep apnea, sleep-disordered breathing, and snoring. While it is indeed common for younger people to experience insomnia, it can easily be avoided by taking precautions before going to sleep. Here are the steps you can take for a better quality of sleep:

Create an Inviting Aura in Your Bedroom:

Don’t bring stress in your bedroom—remove the clutter and the mess from your sanctuary. Check your mattress as well. Your mattress may be the source of discomfort and may lead to musculoskeletal problems. Set aside sleeping accessories in an organized manner to avoid a messy bedroom.

Avoid Using Your Phone on Your Bed:

Activities like watching TV, scrolling on social media sites, or eating can keep your brain awake. If you want to lull your brain to sleep, stick to pleasure books to avoid binge reading. Stow your collection of books of other genres and stock your bedside table with light-reading books for night reading.

Associate Your Bed with Sleep and Drowsiness:

By reconditioning your brain that your bed is only for sleeping and nothing else, you will be able to get used to falling asleep easily. Do everything you need to do outside the bedroom to avoid remembering things that you need to work on. If you can’t fall asleep after 20 minutes of lying down, get up from your bed, and move to the next room until you feel sleepy.

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Rise and shine!

Implement a Strict Wake and Sleep Cycle:

While it’s common for most young adults to party till 4:00 a.m. during Friday nights, it may affect your sleeping pattern and even the quality of your sleep. By training yourself to sleep and wake up at the same time daily, your body will be able to set its clock properly.

You will feel sleepy at the same time and wake up at the same time as well. Try to avoid staying in bed after waking up; you may fall asleep again and completely ruin your wake and sleep cycle.

Avoid Napping in the Afternoon:

Napping became a habit for most people, especially among students with long breaks between classes. While it does make you feel good, it may actually hurt the schedule you’ve built for your body. Quick napping can also make you fall asleep harder, and extra sleep during weekends can keep you awake for a while.

Try to Avoid Caffeine in the Afternoon and Evening:

Caffeine can be found in coffee and drinks like sodas, tea, and cocoa drinks. Staying hydrated and reducing sugary intake will help you stay awake during work and it’s healthier too!

Limit or Avoid Alcohol Intake:

When you drink alcohol before going to bed, it may help you fall asleep easily, but it actually disrupts REM. When the REM is disrupted, you may experience daytime drowsiness and poor concentration.

“Alcohol may seem to be helping you to sleep, as it helps induce sleep, but overall it is more disruptive to sleep, particularly in the second half of the night,” according to researcher Irshaad Ebrahim, a medical director at the London Sleep Centre.

Go for a Quick Exercise during the Day, Not before You Sleep:

Exercise by default is beneficial in many ways: it helps you lose weight, gives you a better mood, and makes you stronger. Exercising also helps improve sleep quality and increases the duration of sleep.

Going for a quick run or lift will help you relieve anxiety and stress, which also contributes to insomnia. Yoga is also effective in promoting sleepiness and calmness after a stressful day.

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Eat Healthier and Lighter Meals at Night:

If you tend to snack at midnight, change your dinners to extra lean meat, chicken, or fish dishes instead. Eating spicy food before bedtime is also a no-go: it can cause heartburn and abdominal discomfort at late-night hours.

Do Relaxing Hobbies and Activities before Going to Sleep:

Avoid thinking of anything related to work or school; opt for hobbies like knitting and listening to music. This will help you relax properly.

With today’s stressful news and occurrences around the globe, it’s almost expected for most people to experience insomnia every now and then. With good habits and self-control, however, you will enjoy proper sleep and create a healthy sleeping pattern for yourself.

Featured Image By: Unsplash

Why It’s Important To Live In The Moment

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Why It’s Important To Live In The Moment

Sometimes people spend all of their time thinking and working toward their future that they miss having a life. Life is short, and you never know how long you have left – not to be grim, but this is true. You also only get one chance at life, and before you know it, you could find yourself looking at assisted living facilities and wondering where all the time went.

Planning and goal setting is important, and you should never forget that. However, the present moment is the only moment you have control over right now, so it is the only one that matters. It doesn’t matter how much you plan; things don’t always turn out how you thought they would, things happen – some good and some bad and they can really put a spanner in those carefully thought out plans you’ve made. You can decide whether you enjoy this moment right now or you don’t, you can choose what you do with the now, how you act, and this and only this can shape what happens next.

Here are some more reasons why it’s important to live in the moment:

It Can Reduce Stress:

Thinking too much about the future, planning too much, and also dwelling on the past can cause you stress, which can be detrimental to your mental, physical, and emotional health.

You Won’t Be Disappointed:

Plans often don’t always work out the way you want or expect them to. When this happens, you can end up feeling upset and disappointed. Failing is a part of life and attempting to plan for everything is not only impossible but also not healthy for you. If you love planning, then that’s okay, but just don’t lose sight of the present moment and be prepared for things not to go the way you expected.

Living in the moment will make you happier:

While only you can know if this is true or not, all you need to do is to practice living in the moment and see how it makes you feel. Again, if you need to plan, then plan but just don’t lose sight of what is currently happening.

You’ll Let Go Of Regrets And Grudges:

If you’re living in the present, you won’t be dwelling on the past. Regrets about what you did or did not do will fade away, and you’ll be able to forgive people and let go of grudges.

You’ll Worry Less:

When you’re not focused on what needs to get done and how it’ll get done, you’ll find you have a lot less to worry about. Trust that you can take care of anything you need to and don’t worry about the little things.

You’ll Have More Energy:

Once you let go of regrets and worries, your mind will be free to think about other things – or nothing at all. You’ll have more mental energy to focus on what’s important now.

You’ll Be More Focused:

Along with that newfound energy will come focus. The past and the future won’t be distracting you, and you’ll be able to focus on what’s right in front of you.

Practice the tips above and watch your mental and spiritual well being improve before your eyes!

Featured Image By: Pavel Jurča from Pixabay

Why A Balanced Diet Is The Best Method For Health And Happiness

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Why A Balanced Diet Is The Best Method For Health And Happiness

We live in an age where people are following so many different diets to try and get the perfect figure or feel happier. But the big problem with this is that they are all, to an extent, fad diets. We live in a world where there’s so much fantastic food that the old expression “everything in moderation” is a far better option for everyone. But why should we avoid going for fad diets? And what can we do to make sure that we follow the rules of a balanced diet? Read on to find out!

There’s So Much Great Food Out There:

From a tres leches cake to Neapolitan ice cream, Aberdeen Angus burgers, and everything in between, there’s so much great food out there it can feel like hell depriving ourselves of these treats. Sometimes you’ve got to take inspiration from European cultures like the French. They know there’s so much fantastic food out there that they allow a little indulgence. When people opt for such a strict diet they’re doing it to make themselves feel better, but they seldom do. But if you can just follow the rule of eating healthily 80% of the time and allowing the rest for the things you really fancy, you can still eat all of that delicious food without feeling guilty.

A Diet Implies That It’s Temporary:

We’ve got to get rid of the word “diet” and think about it as a lifestyle change. When we go on a diet for a specific goal like losing weight, as soon as we end up hitting our goal it’s likely we will put it back on. You’ve got to think about the overall benefits of a lifestyle change. For example, eating the right foods can help your skin, make you feel healthier, and even sleep better. But when we go on a diet of such extremes we are pushing our psychological limits. We might even be calorie counting in our sleep! It’s far better to make a gradual swap to a new way of eating.

The Jury Is Still Out On Many Fad Diets:

Because there are many fad diets that purport to be the key to youth, a lot of these diets don’t have the evidence. The one true barometer when you change your eating patterns is to listen to how you feel. So many people go to such extremes to lose weight that they can feel the shock. A crash diet is something that people do before bikini season, but does going through all that psychological hardship make you feel happier? The one true test of eating well is a little bit of what you fancy combined with foods that you know make you feel good.

Everything in moderation is the key. And when you eat the things that your body wants it rewards you with extra energy and less need for sleep. If you can follow the 80/20 rule where you eat healthily 80% of the time and leave 20% for treats, you’re not depriving yourself mentally and will still reap the benefits.

Featured Image By: Pexels – CC0 Licence

5 Common Causes Of Hair Loss In Men

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5 Common Causes Of Hair Loss In Men

Male pattern baldness, the most common cause of hair loss in men, accounts for about 95 percent of hair loss. When men reach the age of 50, about 85 percent of men will experience hair thinning. Approximately 25 percent of men who will have male pattern baldness will begin to lose their hair by 21 years old. In the Philippines, hair loss shampoo is a recommended treatment, but it’s important to determine the causes to address them appropriately:

Male Pattern Baldness:

Male pattern baldness is the most common cause of hair loss in men. Usually, it starts in their late 30s and worsens as time passes by. But in some cases, hair loss occurs earlier, even in their 20s. Most men dread losing their hair. Thankfully, there are many treatments available today. The most common one is buying hair loss shampoo products that contain essential vitamins and compounds to promote hair growth.

The hair needs ample circulation for nutrients and vitamins to reach the hair strands. Using hair loss shampoo enhances the supply to the hair strands, making them strong and preventing hair fall.

Old Age:

Growing old may mean losing more hair than usual. Age is an important driver of hair loss, but mostly, it’s just a natural phase. Usually, people lose about 100 strands of hair per day. When people age, including women, they lose more. Hair thinning is a sign of aging, and it happens in many parts of the body. In women, it’s usually caused by a decline in the hormone estrogen.

Family History:

If your parents suffer from hair loss, you might have it in the future. Hair loss can be hereditary. Though it’s inevitable since it’s genetic, slowing it down through everyday hair thickening products can help. Shampoos, oils, and hair supplements can help boost the hair’s strength, slowing down hair loss.

Stress:

One of the most common causes of hair loss in men is stress. Feeling distressed can affect the body in many ways. In some people who experience anxiety, they have bald patches on the scalp. The good thing is, it’s not permanent, and if the stress is controlled, the hair will grow back. Managing stress can be done through eating a healthy and balanced diet, getting enough sleep, engaging in regular exercise, and doing meditation.

Medical Condition:

Many health conditions may cause hair loss, including thyroid problems. Hypothyroidism and hyperthyroidism both cause alopecia and hair thinning. Controlling the thyroid hormones and maintaining healthy levels can improve overall health and prevent further hair loss. If the condition is treated, the hair will grow back.

Hair loss affects men more but can impact women, too. It’s essential to take care of the scalp and hair if you have any of these conditions. Using recommended and approved hair loss products can help reduce hair loss and promote a healthy scalp.

Why Career Mistakes Can Be A Good Thing

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Why Career Mistakes Can Be A Good Thing

No one gets to where they want to go in life by taking the express shuttle to the top. If you look at the world’s most successful people, what you’ll typically find is a sort of zig-zag journey, one that took them to highs and lows and false-starts, before eventually ending up where they wanted to be. This is just as it is with the rest of life, which is always filled with ups and downs.

Your reasons for taking a different path in your career could be many-fold; you might be bored with your current work or you might make a serious error that ultimately ends up with your termination. When we find ourselves in this position, it’s easy to fall into a disheartened state of mind. We can begin to identify ourselves with our failures, or the dissatisfaction that we feel in our work.

But there is a way towards more career fulfillment. Instead of falling into a pit of negativity, we can embrace the idea of our career shortcomings, learn from them, and then push forward. These career detours can ultimately lead us towards a better and more fulfilling life. It’s all about owning the mistakes that you make, rather than allowing them to own you. There are lessons to be learned everywhere, and you can always take on a positive state of mind, rather than taking the negative route. To learn more about the idea of career detours, take a look at the infographic below, which was produced by the University of Maryland:


Infographic design by University of Maryland University of Maryland

 

How We Can Improve The Health Of Society

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How We Can Improve The Health Of Society

There’s no clear route towards creating a better society; indeed, some of the things that we think push us forward actually lead to more problems than they solve. But there is one field that undoubtedly serves to make us better: the improvement of healthcare. As a society, we have a duty to take a look at the health issues that cause the most damage to the population and take steps to move beyond them. While there are many areas of health that deserve attention, it’s best to start with the ones that are among the leading causes of death, which include heart disease, strokes, and diabetes.

It falls to public health officials to identify the threats that lead to serious medical issues and to educate the public about what they can do to protect themselves. As well as underlying health conditions, there must also be a spotlight on social factors that can impact a person’s health and quality of life, including alcohol and drug abuse, and accidents on the roads.

So how do you go about helping to eradicate these problems? It involves looking at the data, and making a note of any sharp increases in the numbers of people suffering from certain conditions and then looking at the lifestyle changes that might have contributed to this increase.

If you are interested in this topic, then you can look at becoming a public health official yourself. To learn more about the challenges and responsibilities of this position, take a look at the infographic below:


Infographic design by University of Nevada-Reno University of Nevada-Reno

When Can You Say That You’ve ‘Made It’?

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When Can You Say That You’ve ‘Made It’?

Perhaps the easiest thing in the world to do is compare yourself to other people. As children, we learn this technique to help us understand our place in the social hierarchy, for better or worse. As we get older and compare our grades to other children or our siblings, we continually find out if we’re ‘good enough’ or where we’re lagging behind.

This can translate into adulthood, where the means of our livelihood or how much money we pull in each year can be somewhat intrusive areas of discussion at the Christmas work party or family barbecue. But when can you say that you’ve ‘made it’? We often use this term to express artists that now have enough listeners to guarantee material success, but should we really limit ourselves to this description?

In the following post, we hope to widen the parameters through which you may give yourself the real credit of ‘making it’, allowing us to think along healthier and more considered lines. Please, consider:

A Home You Love:

When occupying a home you love, you have one of the most vital and beautiful possessions anyone could hope for – no matter if you rent or use a mortgage to gain said property. A home you love can be a vital part of your personality, help you raise a family, or schedule the best social events within, and generally give you the room to be your most authentic self. General contractors can help you express your creative interests and tastes over the years, and that in itself gives you the opportunity to design to your hearts content. If you have this, no matter if you live alone or own a property in which you keep roommates or a humble family setup, you have something to be proud of.

Connections You Care About:

It’s very easy for us to mark ourselves as only successful when affluent, or able to define our material success this way. But really, the people we know, the loving connections we adopt, the closeness to our family, the genuine experiences we share with our friends – these are the things that count. It’s possible for someone living on a shoestring budget to enjoy and curate the closest relationships around them, while it’s also possible for someone within a beautiful, million-dollar home to feel completely isolated from those they are supposed to call friends. This realization can help you adjust your priorities accordingly.

Curating Your Interests:

Curating your interests is something that can seem so simple and basic. We’re all supposed to have hobbies. But more than simply watching something on Netflix or playing a video game (which are more than justified methods of relaxing and taking some stress off), curating a real interest can help bring you an incredible amount of joy over the years. It might be reading into a subject, learning a craft, or cooking well and eating a wide array of cuisines. We take interests for granted, but really, we should appreciate them as additional pursuits that give our life value. If you have a few of these to curate, you are truly a lucky individual.

With this advice, we hope you can see the conventional idea of ‘making it’ is only worthwhile when contributing to a healthy, humble life!

Featured Image By: Pexels