You can keep stress from building up inside you by employing stress-reduction techniques on a daily basis. Try these strategies to help keep your stress at bay.

1. Share a meal with those you love

2. Take some deep breaths 

3. Walk

4. Sing — loudly! 

5. Lie down 

6. Have a good cry if you feel like you need to

7. Ask your kids about their day  

8. Take a break

9. Go out for an evening with your partner or friends

10. Get out into nature

11. Listen to music  

12. Let it go 

13. Go to the gym to work out

14. Give yourself a break. Remind yourself that nobody's perfect.

15. Talk to someone about your stress

16. Exercise with a video

17. Journal your feelings 

18. Get lost in a good book

19. Watch your favorite comedy or a funny movie  

20. Call a relative 

21. Find a counselor 

22. Go to the movies 

23. Play with your children or pets

24. Cook something 

25. Use visual imagery to watch your stress drain from your body or float up, up and away

Weight loss is one of those things that so many people try and fail at. It’s frustrating, but it doesn’t need to be. Here are some of the most common mistakes that people make when they're trying to lose some weight.

They only focus on the scale

Rather than looking at all the different aspects which come into play when you start losing weight and shedding fat, many people are concerned with one thing only: the number on the scale. While this is a great indication that you're becoming lighter and losing weight, it's definitely not the only way to measure success. Take measurements of different parts of your body, such as your waist, thighs, hips and arms. Look for changes in clothing size and in the way you feel too.

They eat too little

Yes, it's possible to not lose weight because you're not eating enough. People think that if they starve themselves and don't allow themselves to eat proper meals, they'll lose weight quickly. This happens most commonly when people are trying to lose weight quickly for a special occasion or event. However, starving yourself will cause your body to cling on to the fat that it has already, since it believes it won't be getting food for a long time and goes into 'starvation mode'.

They're too stressed

You can become very stressed when trying to lose weight, and whether the stress is coming from your desperation to lose more weight or other factors in your life, it's never a good thing. When you're stressed, your body produces stress hormones, which in turn, cause you to gain weight or hold on to any excess weight you already have.

They're not sleeping well

Getting good sleep can have a massive effect on how easily your body is able to lose weight. People who sleep badly will released high levels of a hormone named cortisol, which is one of the leading hormones which make it difficult for the body to lose weight.

They overestimate how many calories are being burned

You might feel like you've done a massive workout and you deserve a huge meal afterwards, but one of the main problems that people have is massively overestimating the amount of calories they have burned. In order to get a more accurate result, buy a monitor that you can wear on your wrist or ankle – this tracks the calories you burn based on your individual fitness levels, weight and height, as well as your heart rate.

As parents, you’re always juggling a million things to keep your families healthy and happy. From packing nutritious lunches to scheduling check-ups, the to-do list just never ends. But here's a simple yet powerful wellness habit we can all build: making sure everyone, especially the little ones, stays properly hydrated. Good hydration is a cornerstone of overall health, affecting everything from how much energy we have to our mood.

Why Hydration Matters for All Ages

Water is absolutely essential for life, and our bodies really depend on it to work right. For adults, staying hydrated helps keep our body temperature steady, lubricates our joints, and gets nutrients to our cells. But for kids, it's even more crucial. Children have faster metabolisms and a higher percentage of body water than adults, which means they can get dehydrated much quicker.

Keeping them well-hydrated is important for children's health, supporting their rapid growth and all that boundless energy. When kids drink enough water, they tend to focus better in school, have more stamina for sports and play, and experience fewer mood swings. Making hydration a family priority really sets a foundation for healthy habits that will last a lifetime.

What Your Urine Color Says About Hydration

One of the easiest ways to check if your family is drinking enough is by looking at urine color. It’s a simple visual cue that can tell you a lot. Generally, if urine is pale yellow, like lemonade, that’s a good sign of proper hydration. The darker the color, the more concentrated it is, which is a clear signal that it's time to drink more water.

Teaching kids to do a quick "color check" can actually empower them to take charge of their own hydration. You can make it a simple routine after they use the bathroom. While a dark yellow color usually just means "drink up," any persistent or unusual colors might be worth looking into. If you're concerned about what you're seeing, having a resource that gets urine color issues explained can be helpful before deciding whether to chat with a professional.

Recognizing Dehydration Signs in Children

Thirst is an obvious sign that you need water, but it's often one of the last signals to show up. By the time a child says they're thirsty, they might already be a little dehydrated. So, it's important for parents to spot those earlier, more subtle signs.

Some common signs of dehydration in kids include:

• A dry or sticky mouth

• Being irritable or fussy

• Flushed skin

• Headaches or feeling dizzy

• Low energy or seeming unusually tired

• For babies and toddlers, fewer wet diapers than usual (less than six in 24 hours)

If you notice these symptoms, the first thing to do is offer water or an electrolyte drink right away. For more serious signs like extreme lethargy or confusion, it's always best to get medical attention immediately.

Simple Hydration Habits for Busy Families

Fitting more water into a busy family schedule doesn't have to be complicated. Small, consistent habits can really make a big difference. Start by making water the go-to drink at mealtimes and snacks. Keep a pitcher of cool water in the fridge where kids can easily see and grab it.

Another great trick is to get every family member their own reusable water bottle. Let the kids pick out their own to make it more exciting. Get into the habit of filling them up every morning and taking them with you whenever you leave the house. Leading by example is also powerful; when your kids see you regularly drinking water, they’re much more likely to do the same.

Fun Ways to Encourage Water Intake

Let's be honest: for some kids, water is just "boring." If you're having trouble getting your little ones to drink enough, it's time to get creative! A little bit of fun can go a long way in making hydration more appealing.

Try adding slices of fruit like oranges, strawberries, or cucumbers to a pitcher of water for a hint of natural flavor. You can also use fun, curly straws or special cups just for water. On hot days, homemade popsicles made from diluted fruit juice or pureed watermelon are a fantastic and hydrating treat. You could even set up a "hydration station" with a small water dispenser and cups that kids can use themselves, giving them a sense of independence and control.

Staying hydrated is a simple but important part of family wellness. By building these habits together, you're not just preventing dehydration; you're teaching your children a lesson in self-care that will benefit them for years to come.

Inflammation. It’s not just for health headlines. It’s a fact.

Scientists are measuring levels of inflammation in our bodies and finding that it can be pretty bad for our health; this is especially true when it's chronic (i.e. lasts a long time). Inflammation has been linked to obesity, heart disease, Alzheimer's, and diabetes, just to name a few.

But, instead of writing all about what it is, how it's measured, and where it comes from; why don't I focus on some foods packed with anti-inflammatory antioxidants that are proven to help reduce it? Here are my top anti-inflammatory food recommendations.

Anti-inflammatory Food #1: Berries, Grapes, and Cherries

Why save the best for last? Perhaps the most amazingly delicious anti-inflammatory foods are a sweet favorite of yours? Berries, grapes, and cherries are packed with fiber, and antioxidant vitamins (e.g. vitamin C) and minerals (e.g. manganese).

Oh, and did I forget to mention their phytochemicals (phyto =p lant)? Yes, many antioxidants such as "anthocyanins" and "resveratrol” are found in these small and delicious fruits. In fact, berries, grapes, and cherries may be the best dietary sources of these amazingly healthy compounds.

Anti-inflammatory Food #2: Broccoli and Peppers

Broccoli is a cruciferous vegetable that contains the antioxidant "sulforaphane." This anti-inflammatory compound is associated with reduced risk of heart disease and cancer.

Bell peppers, on the other hand, are one of the best sources of the antioxidants vitamin C and quercetin. Just make sure to choose red peppers over the other colors.  Peppers that are any other color are not fully ripe and won't have the same anti-inflammatory effect.

Anti-inflammatory Food #3: Healthy Fats (avocado, olive oil, fatty fish)

Fat can be inflammatory (trans fats), neutral (saturated fats), or anti-inflammatory (omega-3s), this is why choosing the right fats is so important for your health.The best anti-inflammatory fats are the unsaturated ones, including omega-3s. These are linked to a reduced risk of heart disease, diabetes, and some cancers. Opt for fresh avocados, extra virgin olive oil, small fish (e.g. sardines and mackerel), and wild fish (e.g. salmon). Oh, and don't forget the omega-3 seeds like chia, hemp, and flax.

Anti-inflammatory Food #4: Green Tea

Green tea contains the anti-inflammatory compound called “epigallocatechin-3-gallate”, otherwise known as EGCG. EGCG is linked to reduced risk of heart disease, certain cancers, obesity, and Alzheimer's.

Drinking steeped green tea is great, but have you tried matcha green tea? It's thought to contain even higher levels of antioxidants than regular green tea.

Anti-inflammatory Food #5 - Turmeric

Would a list of anti-inflammatory foods be complete without the amazing spice turmeric?  Turmeric contains the antioxidant curcumin. This compound has been shown to reduce the pain of arthritis, as well as have anti-cancer and anti-diabetes properties.

Anti-inflammatory Food #6: Dark Chocolate

Okay, okay. This *may* be slightly more decadent than my #1 pick of berries, grapes, and cherries. Dark chocolate, with at least 70% cocoa is packed with anti-inflammatory antioxidants (namely "flavonols"). These reduce the risk of heart disease by keeping your arteries healthy. They've even been shown to prevent "neuro-inflammation" (inflammation of the brain and nerves). Reducing neuro-inflammation may help with long-term memory, and reduce the risk of dementia and stroke.

Make sure you avoid the sugary candy bars. You already know those aren’t going to be anti-inflammatory!

There are just so many amazingly delicious and nutritious anti-inflammatory foods you can choose. They range from colorful berries, vegetables, and spices, to healthy fats, and even cocoa. You have so many reasons to add anti-inflammatory foods to your diet to get your daily dose of "anti-inflammation."

Serves 2

• 1 cup coconut water

• 2 cups watermelon

• ½ tsp lime juice

• 1 dash salt

• 1 cup ice

• 2 tbsp chia seeds (optional)

Blend the first four ingredients until well mixed. Add ice and pulse until ice is crushed. Pour into glasses or water bottle and add chia seeds. Shake/stir before drinking.

Exercise. It can improve your health on all levels. We’re not just talking about being fitter and stronger. We’re talking about overall health and longevity.

Regular exercise improves your heart health, brain health, muscle and bone health, diabetes, and arthritis. Beyond those, it also reduces stress, boosts moods, increases your energy, and can improve your sleep. And exercise prevents death from any cause (“all cause mortality”).

Convinced yet?

The benefits of exercise come from improving blood flow, and reducing inflammation and blood sugar levels. They come from moving your muscles (including your heart muscle) and pulling on your bones.

You don’t need to go overboard on exercise to get these amazing health results. As little as 30 minutes of moderate activity 5 days/week is enough.

And you don’t have to do a particular kind of exercise. All four types of exercise have health benefits. They are:

1. Endurance (brisk walking, jogging, yard work, dancing, aerobics, cycling, swimming)

2. Strength (climbing stairs, carrying groceries, lifting weights, using a resistance band or your body weight, Pilates)

3. Balance (standing on one foot, Tai Chi)

4. Flexibility (stretching, yoga)

Don't forget, all exercise counts, even if it's not doing a sport or in a gym. Weekend hikes, walking to the store and doing household chores also count towards your weekly exercise goal. Let me take a minute to prove to you how healthy exercise really is. Here are a few key points.

Exercise for heart health

Exercise reduced cardiac mortality by 31% in middle aged men who previously had a heart attack. Regular exercise reduces blood pressure in people with hypertension (high blood pressure).

Exercise for brain health

Exercise can improve physical function and quality of life in people with Parkinson’s disease. It also reduces changes in the brain associated with Alzheimer’s disease. Exercise improved mental functions by increasing brain-derived neurotrophic factor (BDNF). BDNF is involved in learning and memory. It also increases the size of the part of the brain for memory and learning (the "hippocampus"); this was shown mostly with aerobic exercise.

Exercise for muscle and bone health

Regular physical activity can help maintain strong muscles and bones; this is particularly true for strength exercises. As we age, we naturally start to lose muscle mass and bone density. So, to prevent osteoporosis, exercise regularly.

PRO TIP: And don’t forget that balance exercises and Tai Chi can help prevent falls.

Exercise for diabetes

People with diabetes who exercise have better insulin sensitivity and HbA1C values (the marker of glycemic control). Exercise does this because by contracting your muscles, you’re fueling them with sugar in your blood. This helps to manage blood sugar levels better than without exercise.

These are just the tip of the iceberg when it comes to the health benefits of exercise.  By doing just 30 minutes 5 days/week, you can vastly improve your health. Since there are different benefits for different types, try mixing up what you do throughout the week. You don’t even need an “official” workout. Walking to the grocery store or doing household chores can count too.

If you’re just starting, then pick something you enjoy, get some accountability (exercise tracker or a buddy), and start.

Ingredients

• 1 cup of unsweetened almond milk (or other non-dairy milk)

• 1 scoop of vanilla protein powder (your choice, no added sugar)

• 1-2 tsp matcha green tea powder (start with less if you’re new to matcha - it packs a kick!)

• ½ frozen banana

• Ice cubes (optional)

• 1 large handful of spinach or kale (optional, but recommended)

Combine all ingredients into a blender and blend until desired smoothness is achieved.

In today’s world, we are constantly on the go, a steady state “busy-ness” is the norm, and we’re always running from one responsibility to the next -- literally! So, it’s no wonder that physical fatigue is such a common complaint.

The good news is that there are some really simple (and natural) ways to increase your energy so you can keep up with your busy life.

Get off the blood sugar roller coaster

One of the simplest ways we can boost our energy is to stabilize blood sugar. When we don’t eat enough food throughout the day or when we eat foods that are higher in sugar, our energy levels bottom out.

You can balance your blood sugar, and boost your energy naturally by:

• Eating every 3-4 hours gives your body the nutrients and fuel it needs to keep your blood sugar - and energy levels steady

• Consuming foods that are low on the glycemic index (think fruits and veggies, whole grains) instead of the higher sugar white breads and pastas.

• Eating protein with every meal to slow down the release of carbohydrates into your bloodstream. Protein is broken down and released slower so you’re less likely to have a blood sugar spike and subsequent crash.

You like to move it, move it!

When you’re tired, the last thing you want to do is exercise. However, as hard as it can be to get your butt off the couch, it’s one of the best things you can do to fight fatigue.

And, it turns out that you don’t even have to commit to a long workout! A California State University study concluded that even a brisk 10-minute walk can increase your energy for up to 2 hours. So, when you feel that afternoon slump coming on, skip the coffee and lace up your running shoes instead.

Up your sleep game

It may seem obvious that lack of sleep causes fatigue. However, did you know that the quality of your sleep can have an even bigger impact on your daily energy? Even slight disturbances in our sleep can affect how rested we feel the next day.

Here are a couple of tips for a more restful sleep:

• Avoid tech in the bedroom, or within 1-2 hours of bedtime. Even the small amount of light, especially the blue light emitted from devices, interrupts your body’s circadian rhythm. Your brain still thinks it’s daytime and won’t wind down.

• Avoid caffeine late in the day -- or avoid all together if this is a problem for you

• Try to create a regular sleep/wake schedule to help your body develop a sleep routine = good sleep hygiene.

• Dab a bit of calming lavender essential oil on your temples before bed or put a few drops on your pillow. Breathe in the calm.

Drink up!

Before you reach for that coffee or energy drink to perk you up, consider switching to plain old water. While caffeine is usually the first choice for busting out of an energy slump, it can be dehydrating. And then there’s dehydration. Even mild dehydration impairs our concentration, decreases our mood and zaps our energy.

How do you know if you may be dehydrated? Check the color of your urine. If it’s the color of straw, you’re good to go. If it’s a darker yellow color, it’s time to drink up.

We’ve heard a lot about getting out of our comfort zone. But have you ever thought about why you should? After all, our comfort zone is where we feel in control and safe. It’s where we can predict what will happen and how we will feel. There won’t be any surprises, that we can’t deal with.

So why would you feel compelled or even want to get out of your comfort zone? You need to do it because getting out of your comfort zone is the key to your personal growth and happiness. Stepping out of that zone helps you build up your self-confidence and the way you view yourself.

Is being there holding you back for living a fulfilled life and growing?

The answer is yes. Being in your comfort zone and staying there is keeping you from realizing and achieving what you desire. Staying safely within your comfort zone keeps you from being challenged and you don’t have to rise to any new occasions.

Here are 3 ways staying in your comfort zone is holding you back.

1.    It’s keeping you from growing personally. When you are afraid of something, staying in your comfort zone keeps you from facing that fear. Then you suffer from it forever or until you do face it. You stay away from situations that would put you in a position of having to face the fear in order to overcome it.

For example, your fear of public speaking keeps you from taking a job that requires you to speak in front of others, even though it’s a step up on your career ladder.

2.    You comfort zone is keeping you from being happy. Maybe you struggle with self-confidence and self-esteem issues. These problems can grow unless you take steps outside your comfort zone to begin addressing them. Stepping outside your comfort zone helps you build confidence in your self and see yourself in a better light.

When you are confident and have good self-esteem, you are happier. For example, if you’re not confident in your abilities, you tend to stay in your comfort zone instead of trying something new. This drags down your confidence making you feel less competent and making you unhappy.

3.    Staying in your comfort zone can make you feel trapped and unhealthy. Often our comfort zone keeps us doing bad habits out of fear. You might want to be more active, run a marathon, feel less aches and pains and go on adventures. But to do any of these things means doing something that is outside your comfort zone.

For example, you want to run a short marathon. It’s always been a dream of yours, but you procrastinate and make excuses why you can’t. You’re too out of shape. You don’t have time. You’re too old. But the real reason is because you are afraid to get out of your comfort zone and begin training with a trainer. As a result, you continue to eat unhealthy, gain weight, lose muscle tone and put your dream on the back burner until eventually, you’re health becomes a problem.

When we stay in our comfort zone, we are holding ourselves back from living a life we love, from being happy and from growing. We end up letting our fears rule and settling for mediocrity.

Ingredients:

·      Any of your favorite melons!  Just make sure they are super-ripe! (cantaloupe, honeydew, watermelon)

1. Cut your melon into cubes, and freeze it in a Ziploc bag.

2. Once the fruit is completely frozen, place the melon in a food processor, and puree. You may need to add water to smooth.

3. Serve right away. 

Ingredients:

• tonic water (or sparkling water)

• fruit of choice: watermelon, strawberries, apples, blueberries

• lemon juice

1. Cut the fruit into small chunks.

2. Squeeze a little lemon juice over the fruit to avoid browning and mix.

3. Add the tonic water and allow the flavors to mingle for a few minutes before serving.

Many people tend to feel intimidated by people who exhibit signs of self-discipline. These people are perceived as being serious or boring, but these perceptions are just some of the many other misconceptions about this concept. Here are some of the common misconceptions about self-discipline.

Self-discipline is boring

For most people, it feels good to be able to do whatever one wants at any time. However, self-discipline is all about knowing what you should or should not do and employing prudence in this knowledge. As kids, most people found teachers who followed up on their activities to be boring, and the same is the case with grown-ups who lack self-discipline.

However, self-discipline is the opposite of boring. People who are self-disciplined do not necessarily live boring lives; they have fun when it is the right time to. Having fun in the right doses is not only genuinely enjoyable, but self-disciplined people find it easier to really indulge in fun because there is usually a highly likely case that they have less to-do items on their lists than those who are not.

Self-discipline is difficult

Being independent makes many people feel entitled to doing whatever they want whenever they want to. This freedom makes it seem very difficult to desist from doing something especially when there is nothing stopping you. However, many people eventually find out that it is much easier to be self-disciplined as time goes by.

Case scenario: an outgoing college student has the time of his/her life and blows his/her college money travelling and socializing, and another outgoing college student who resists the urge and clears tuition fees. The former student will have a difficult time trying to get the money to pay for college, but the latter will have a higher chance of getting a job and a reliable source of income to party once in a while. Self-discipline makes a person organized and ensures there are little uncertainties about one’s future.

Self-discipline is not for everyone

Self-discipline is not a genome that is unique to only few people; it is a practice that begins with a good judgment and decision. Anyone can be self-disciplined, and all it takes is practicing self-control in one simple aspect and observing the resulting benefits. Many people are fascinated by how much they can achieve by being self-disciplined that they take it notches higher to cover almost all aspects of their lives.

The only reason why self-discipline is overrated is because there are many misconceptions about it. Contrary to many people’s beliefs, being in self-control of one’s actions is an empowering feeling that is fun, very rewarding, and amazingly easy. Anyone can be self-disciplined; it all starts with one simple decision and being dedicated to it.

A vision board is a visual representation of your goals and dreams. Your vision board can provide daily reminders of your dreams and goals. This helps to keep your goals and dreams at the forefront of your mind. Visualization is a type of mental workout that can be done regularly if you create your vision board accordingly.

5 Benefits of a Vision Board

Vision boards do work if you take the time to create one that is in line with your dream life. Here are five reasons to make a vision board so you can work towards your dream life.

1.     Clarity - Your vision board will force you to think through what you want in your life. Instead of going through your day thinking about unrelated things you want to happen in your life, a vision board will force you to focus on specific things.

2.     Unstuck - If you are feeling stuck in your life, then creating a vision board can be the tool that helps you get unstuck. Often ‌we can get stuck in a rut of daily activities that do not align with our dream life. The vision board you create can ultimately help you move from where you are stuck to where you desire to be.

3.     Reminder - Your vision board should be placed in an area that you see every day. Think of a room that you spend most of your waking time in? That would be the area best for displaying your vision board. This works because visualization is a mental exercise that helps you stay on course.

4.     Emotions - Your vision board connects your emotions to your goals. This type of connection can bring about feelings of passion that will prompt you to act.

5.     Enjoyable - Creating a vision board is a fun activity that provides both a creative outlet and purpose. There are no rules when creating your vision board as it can be any shape or size. You can also use any art tools or images you like.

Your vision board can work if you are specific in each area of your life. Consider the areas of health, wellness, finances, family, home, and career. What do you want your life to be like in each of those categories? Once you have a specific goal in mind, you can then find images and quotes to place on your vision board.

Keep in mind that your vision board does not need to be organized or beautiful. However, it does need to capture your attention. You can create your vision board using computer paper and glue or tape these things to a blank wall. Your vision board will work well if you are specific about your dreams and make a point to look at this vision board daily. The reason vision boards work so well is that they remind you of the actions you need to be take.

When you see the reminder, be prepared to take one or more steps each day to move closer to your goals and dreams. If you just look at the vision board but don’t take the actions needed to achieve your dreams. The vision board is a tool that calls for you to be accountable for your daily actions.

Our mental and physical health are not two separate entities; they are deeply intertwined. How we feel emotionally can have a significant impact on our physical body, and likewise, our physical state can influence our mood and mental clarity. Nurturing this connection is fundamental to achieving a true sense of wellbeing.

Understanding Mental Wellness

Mental wellness is more than just the absence of a diagnosed mental health condition. It’s a dynamic state of well-being where you feel good, function well and can cope with the normal stresses of life. It involves having a positive sense of self, the ability to manage your emotions and the capacity to build and maintain good relationships. The mind-body-health connection is powerful; chronic stress, for example, can manifest physically as headaches, digestive issues or increased susceptibility to colds. Recognising this link is the first step toward a more integrated approach to your health.

When to Seek Professional Guidance

Knowing when to seek professional support is an important part of looking after your mental wellbeing. If you feel persistently sad, anxious or overwhelmed, or if your symptoms are affecting your daily life, speaking with your GP is a good first step. They can discuss appropriate treatment options or refer you to specialist services where needed. Depending on your individual circumstances, you may also explore specialist providers such as Alternaleaf, which offers medical cannabis consultations for eligible patients in the UK and can assess whether prescribed medical cannabis may be appropriate as part of your treatment plan.

Everyday Practices for Calm

Incorporating small, intentional practices into your day can make a substantial difference to your mental state. You don't need to make drastic changes overnight. Simple activities like taking a few deep, conscious breaths when you feel stressed can immediately calm your nervous system. Gentle movement, such as a daily walk in a park or some light stretching, releases endorphins and reduces stress hormones. It's also vital to carve out time for activities you genuinely enjoy, whether it’s reading a book, listening to music or spending time on a hobby. There are many proven ways to improve mental health that can be easily woven into your routine.

Nutrition's Impact on Mood

What you eat directly affects the structure and function of your brain, and ultimately, your mood. A diet rich in processed foods, sugar and unhealthy fats can contribute to inflammation and oxidative stress, which can negatively affect your mental health. Conversely, a balanced diet filled with vitamins, minerals and antioxidants nourishes the brain. Focus on incorporating a variety of whole foods, such as:

• Oily fish rich in omega-3 fatty acids

• Leafy greens like spinach and kale

• Nuts, seeds and legumes

• Colourful fruits and vegetables

A healthy gut is also closely linked to a healthy mind. Probiotic-rich foods like yoghurt and kefir can support a balanced gut microbiome, which in turn can positively influence your mood.

Building Resilience for Life

Resilience is the ability to adapt to and bounce back from life's challenges and setbacks. It isn't about avoiding difficulty but about developing the tools to cope with it effectively. A strong support network is a cornerstone of resilience. Nurturing relationships with friends and family whom you can confide in provides an essential buffer against stress. Another key strategy is developing healthy coping mechanisms. This could be journaling to process your thoughts, practicing mindfulness to stay grounded in the present moment or breaking down large problems into smaller, more manageable steps. Building resilience is an ongoing process that strengthens your capacity to handle whatever life throws your way.

Taking one small step today to care for your mind is a powerful investment in your overall health for the future.

Ingredients

• 2 15-oz cans of beans, drained and rinsed (use black beans, cannellini beans, kidney beans or chickpeas/garbanzo beans)

• 1 English cucumber, chopped with skin on

• 1 bell pepper, diced

• 1 small red onion, diced

• 1 cup cherry tomato, halved

• 1 cup kalamata olives, roughly chopped

• ¼ cup virgin olive oil (= longevity oil!)

• ¼ cup red wine vinegar

• 2 whole cloves of garlic, minced

• 1 tsp dried oregano or 2 tsp fresh herb

• salt and pepper to taste

Preparation

1. Combine beans, cucumber, pepper, onion, tomatoes, and olives in a large bowl.

2. In a small bowl or sealed jar with a lid, whisk or shake together olive oil, vinegar, garlic, oregano, and salt and pepper.

3. Toss salad with dressing and enjoy at room temperature or refrigerate unused portions.

Think living a long and healthy life well into your nineties or even one hundred years old is only for those lucky few who hit the genetic lottery? Think again.

Lifestyle factors -- the things you do everyday over the long-term – can add up to increase the number of quality years in your lifespan. Look no further than the people of Blue Zones for proof of how powerful everyday habits are when it comes to staying healthy for the long haul.

The Blue Zones are regions around the world where people have very low rates of chronic disease and live longer compared to other populations. They are located in regions of Greece, Sardinia, Costa Rica, Japan, and California, where a large number of Seventh Day Adventists reside.

Because these communities are home to the greatest number of people who live healthfully into their nineties and even hundreds, researchers have studied them to determine just how they age so healthfully.

Do you have to live in an actual Blue Zone to guarantee longevity? Nope! You can adopt some of the well-studied lifestyle traits of these folks to promote health and longevity right where you are. Here are the top 5 habits of the world’s longest living people.

Eat a Plant-rich Diet

Blue Zone residents eat a mostly plant-based diet that includes plenty of fruits, vegetables, beans, nuts, and whole grains. Animal foods aren’t avoided – they eat smaller portions of meat a handful of times per month.

You don’t have to become a strict vegetarian or vegan, but it’s important to eat a variety of plant foods daily - they contain fiber, vitamins, minerals, and powerful antioxidants that help decrease inflammation and protect you from chronic disease, like heart disease, diabetes, and cancer. A simple rule of thumb is to fill half your plate with vegetables at every meal. Yep, every meal!

Include Healthy Fats

Eat heart healthy unsaturated and omega-3 fats in the form of olive oil, nuts, and fish. Getting enough omega-3’s helps decrease disease-causing inflammation and keeps your heart and brain healthy. Eating enough fat also keeps you feeling fuller longer, which can help prevent overeating that leads to weight gain - bonus!

Stop Eating Before You Feel 100% Full

Avoid the clean plate club. Eating slowly chewing your food thoroughly gives your brain and stomach time to register that it’s had enough to eat. Blue Zone communities avoid overeating and eating beyond feelings of fullness, which again, can help prevent weight gain.

Drink Red Wine

Enjoying a glass of red wine a day increases your antioxidant intake, which is thought to decrease inflammation and help prevent heart disease. Of course, moderation is key. Four ounces of wine is considered a glass and drinking more than that is associated with negative health effects.

Move Your Body Throughout the Day

Have you heard the phrase “sitting is the new smoking?” As in, it’s not good for your health to sit for extended periods of time. Lack of physical activity and prolonged sitting is linked to weight gain, obesity, and increased mortality. Be sure to look for opportunities to add movement into your regular routines.

You might try:

• Stretching while you watch tv

• Take an after-dinner evening walk

• Park farther away from your destination

• Choose stairs over elevators

• Take standing and stretching breaks at work

• Use a stand-up workstation, and fidget while you work (or dance!)

The world’s longest living people live active lives that include daily physical activities, like gardening, walking, and manual tasks.

Makes 3 cups

•  ½ cup raw nuts/seeds (almonds, walnuts, pecans, pumpkin seeds, or sesame seeds)

• 2 cups water

• ¼ teaspoon vanilla extract (optional)

Soak nuts/seeds for about 8 hours (optional, but recommended).

Dump soaking water & rinse nuts/seeds.

Add soaked nuts/seeds and 2 cups water to a high-speed blender and blend on high for about one minute until very smooth.

Strain through a small mesh sieve with 2 layers of cheesecloth. Squeeze if necessary.

Tip: You can double the recipe and store the milk in an airtight container in the fridge for up to 7 days.

Food intolerances or "sensitivities" can affect you in so many ways. And they’re a lot more common than most people think. I'm not talking about anaphylaxis or immediate allergic reactions that involve an immune response. Those can be serious and life-threatening.  If you have any allergies, you need to steer clear of any traces of foods you are allergic to, and speak with your doctor or pharmacist about emergency medication, if necessary.

 What I'm talking about, is an intolerance, meaning you do not tolerate a specific food very well and it causes immediate or chronic symptoms anywhere in the body. Symptoms can take hours or even days to show themselves. And symptoms can be located just about anywhere in the body. This is what makes them so tricky to identify.

Symptoms of food intolerances 

There are some common food intolerances that have immediate and terribly painful gastrointestinal symptoms, such as lactose intolerance or celiac disease. These can cause stomach pain, gas, bloating, and/or diarrhea; symptoms can start immediately after eating lactose or gluten.

On the other hand, other more insidious symptoms may not be linked to foods in an obvious way. Symptoms like:

• Chronic muscle or joint pain

• Sweating, or increased heart rate or blood pressure

• Headaches or migraines

• Exhaustion after a good night's sleep

• Autoimmune conditions like Hashimoto's or rheumatoid arthritis

• Rashes or eczema

• Inability to concentrate or feeling like your brain is "foggy"

• Shortness of breath

If your body has trouble digesting specific foods, it can affect your hormones, metabolism, or even cause inflammation and result in any of the symptoms listed above. And these can affect any (or all) parts of the body, not just your gastrointestinal system.

How to prevent these intolerances

The main thing you can do is to figure out which foods or drinks you may be reacting to and stop ingesting them. I know, I know...this sounds so simple, and yet it can be SO HARD. The best way to identify your food/drink triggers is to eliminate them. Yup, get rid of those offending foods/drinks. All traces of them, for three full weeks and monitor your symptoms. 

If things get better, then you need to decide whether it's worth it to stop ingesting them, or if you want to slowly introduce them back one at a time while still looking out to see if/when symptoms return.

Start Here: Two common food intolerances

Here are two of the most common triggers of food intolerances:

• Lactose (in dairy - eliminate altogether, or look for a "lactose-free" label - try nut or coconut milk instead).

• Gluten (in wheat, rye, and other common grains - look for a "gluten-free" label - try gluten-free grains like rice, quinoa & gluten-free oats).

This is by no means a complete list, but it's a good place to start because lactose intolerance is thought to affect up to 75% of people, while "non-celiac gluten sensitivity" can affect up to 13% of people.

So, if you can eliminate all traces of lactose and gluten for three weeks, it can confirm whether either or both of these, are a source of your symptoms. Yes, dairy and grains are a part of many government-recommended food guidelines, but you absolutely can get all of the nutrients you need if you focus on replacing them with nutrient-dense foods.

A reliable way to monitor how you feel after eating certain foods is to track it. After every meal or snack, write down the foods you ate, and any symptoms so you can more easily spot trends.

And, as mentioned earlier, symptoms may not start immediately following a meal. You may find, for example, that you wake up with a headache the morning after eating bananas. You might be surprised what links you can find if you track your food and symptoms well!

IMPORTANT NOTE: When you eliminate something, you need to make sure it's not hiding in other foods, or the whole point of eliminating it for a few weeks is lost. Restaurant food, packaged foods, and sauces or dressings are notorious for adding ingredients that you'd never think are there. You know that sugar hides in almost everything, but did you also know that wheat is often added to processed meats and soy sauce, and lactose can even be found in some medications or supplements?

When in doubt you HAVE to ask the server in a restaurant about hidden ingredients, read labels, and consider cooking from scratch.     

What if it doesn’t work?

If eliminating these two common food intolerances doesn’t work, then you can go one step further to eliminate all dairy (even lactose-free) and all grains (even gluten-free) for three weeks.

You may need to see a qualified healthcare practitioner for help, and that's okay. I don't want you to continue suffering if you don't need to!

Hearing changes will often happen so gradually that many people do not notice them. Unlike sudden injuries or illnesses, hearing loss can happen very slowly as time goes on. It makes it easy to dismiss.

Sometimes the clue appears in ordinary moments. A television volume having to go higher than it usually would, asking people to repeat themselves a lot more often, or struggling simply to follow conversation in crowded restaurants can all signal that subtle hearing changes are taking place. 

These shifts tend to happen gradually. Many people delay paying attention to them for a lot longer than is advised. 

Small changes can affect daily life

Hearing plays a very big role in everyday comfort. Conversations, social gatherings, routine errands as well as work meetings all defend very heavily on having clear communication. 

When hearing becomes a lot more difficult people may start to avoid noisy environments or feel a lot more mentally exhausted when they are having social interactions. Misunderstandings can become extremely common especially in busy spaces where there are competing sounds. 

This is one of the many reasons why many healthcare professionals are now encouraging adults to schedule a regular hearing evaluation, especially if they are beginning to notice changes in how easily they are able to follow conversations and process sounds throughout the day. 

Many people assume it's not serious yet

One of the most common reasons that many people are postponing their hearing care is because the changes often feel very manageable at first. Someone may still hear reasonably well when they are in quiet settings, which can make it very easy for them to ignore any difficulties that appear. 

However, hearing health is not always about complete hearing loss. Even mild changes are going to affect concentration, communication, as well as your overall quality of life. Addressing concerns early will provide you with more options for support and treatment before hearing challenges become very disruptive. 

Hearing health is part of overall wellness

Many people are beginning to view hearing care as a much broader part of preventative health instead of something that only matters when they encounter them later in life. Just like vision checks or even routine physical examinations, hearing evaluations will help to avoid changes that could otherwise have gone unnoticed. 

Modern hearing care has become a lot more advanced and personalized than many people would expect. Evaluations have now been designed to better understand how individuals are able to hear in different environments and situations. 

This assists professionals to recommend solutions that fit everyday lifestyles seamlessly. As awareness starts to grow, hearing health is becoming a lot more normal when wellness conversations are being had.

Pay attention to early signs

Many hearing changes will begin very quietly as they are woven into ordinary daily experiences that are very easy to dismiss or simply explain away. Over time though, those very small moments will start affecting confidence, communication and social connections a lot more than people realize. 

Paying attention to all of these early signs and seeking professional guidance when necessary can make a very big difference. 

If you spent any time on health-related forums recently, you'll notice that there is a lot of love for so-called white noise machines. It's not just your imagination. These devices are becoming increasingly popular, and now a significant percentage of people have them in their households.

What's interesting about these white noise machines is that they don't really do much. They're a bit like the static you saw on old untuned TV. They emit a constant sound that sounds very much like a background drone. What is it that makes these devices so popular, and why are so many people now relying on them?

They mask sounds

The biggest reason people love white noise machines is that they mask sounds. Many people don't realise how intrusive the noises in their environments are until they block them out with some sort of white noise machine.

For example, think about if you live in a busy city. All of the sounds of vehicles, dogs barking, and people talking surround you. Whenever you hear a car horn, it startles you and activates your sympathetic nervous system. When you have a white noise machine masking these sounds, they no longer stand out. Instead, they blend into the background, just like everything else. 

The same is true for persistent buzzing in your ears. White noise machines can provide significant tinnitus relief for many patients, improving overall wellbeing. 

They trigger psychological cues

Another significant benefit of white noise machines is that they trigger psychological cues. When the brain is used to habits and patterns, hearing specific sounds like white noise can be a substantial Pavlovian trigger. For example, let's say you listen to a white noise machine at night. The white noise itself can help you fall asleep more easily. Your brain gets used to the sound of the hum after a busy day, and you're much more likely to nod off silently.

They soothe your primitive brain

You'll also notice that white noise machines are very good at soothing your primitive brain from an evolutionary perspective. Complete silence is actually quite terrifying for the human unconscious. It often meant that there was a predator nearby, which is one of the reasons many people don't like to be quiet at night.

When you have a white noise machine in your bedroom, however, it switches off this primal response. You get the feeling that everything is normal and that you're safe, even if you know consciously that there are no direct threats in your environment.

They offer different types of noise

Finally, your white noise machine will often provide you with different types of noise that you can use for different purposes.

People love white noise because it has equal energy across frequencies and is great for blocking out sound. You might opt for pink noise, which sounds a bit like wind rustling through trees. This offers more character than white noise and has been shown scientifically to enhance slow-wave brain states, improving your sleep. You can also go for brown noise, which sounds like a distant waterfall. This has more of a heavy bass rumble, which is great for anyone with ADHD.