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How to Get a Proper Night’s Rest

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woman

In our busy and hectic lives, sleep is something we scarcely think about, yet it is so vital to us performing at our best. Healthy sleep, which is not interrupted, is critical to restore and rejuvenate your body, and much of your healing processes happen when you get enough sleep. We want to help you get an adequate amount of shut-eye, so we have for you five of our best tips to get all the rest that you need.

  1. Stick to a Schedule

Everyone has an internal clock. The best way to regulate yours and have it work like a charm is to figure out how to reset sleep schedule and have regular times at which to fall asleep and wake up. Over time, this could make your evenings much more restful and keep your sleep uninterrupted. Having a healthy, restful night’s sleep will also help you feel better in the morning and more ready to leap out of bed. Establishing a schedule for sleep, like all things, only works if you stick to it, so be sure to be mindful and go to sleep when it is scheduled for.

  1. Avoid Your Afternoon Nap

When it is the weekend, and you have no pressing business to attend to, it can be very tempting to slip into bed and drift off in a cocoon of warmth. However, catching a few extra hours of sleep can throw off your whole sleep schedule. Power napping might help you get through your day, but even short periods of rest might keep you up when you want to go to sleep. If you love napping and cannot give it up, consider adding a pre-bed workout to your lifestyle. Strenuous exercise will make you feel tired and more receptive to the healing and restorative powers of sleep. Healthy sleep is possible for all of us. The sooner you can get into a good sleeping pattern, the better off you will be.

  1. Avoid Chemicals or a Heavy Meal Directly Before Bed

Things like alcohol, caffeine, or tobacco can disrupt your sleep schedule. Tobacco and caffeine are stimulants, messing with your brain’s chemistry and not letting it calm down into a sleeping atmosphere. In the same way, a heavy meal can disrupt your sleep. Eating a heavy or large meal late at night can contribute to indigestion, further keeping you up. If, after your evening meal you are still hungry before bed, try a light snack or some fruit about an hour or so before you get under the covers. Having a light snack or fruit can satiate you as much as you would like, but it will not sit in your stomach heavily.

  1. Establish a Routine

A great majority of people find it helpful to establish a pattern around their bedtimes. The establishing of a healthy bedtime routine has been shown to have many benefits, including cardiac health and a good attention span. It is for the best to take the hour or two before you want to go to bed to really wind down. This means no screens, and it may mean removing distractions from your bedroom. You want to associate your bed with the place where you sleep. Create a bedtime routine that will relax you and put you in the mood for sleep. Keep all those relaxing activities confined to just one place.

  1. Is It Time to Seek a Professional’s Help?

If you have tried just about every tip and trick out there, but you are still having trouble sleeping, you may have to speak to your doctor or other sleep professional. They will first recommend that you keep a sleep diary in hopes that what is keeping you up is an easily amended habit. If, while keeping a sleep journal, you notice a pattern of difficulty sleeping correlated with changeable behavior, you know how to fix it. If you are doing all of this but still have yet to see results, a doctor or a sleep professional may prescribe you a sleep aid of some sort. Some people have also seen positive results stemming from a regimen of talk therapy.

3 Big Benefits of Laboratory Magnetic Stirrers

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All scientists know that stirring solutions is an inherent part of life in the laboratory—but when it comes to supplying your school or professional lab with the right tools, what sets laboratory magnetic stirrers apart from other devices? Just read on to discover three big benefits of laboratory magnetic stirrers, and how they can help you perform everyday lab tasks with ease.

A safe, easily sterilized tool

The most important step in any lab setting is achieving a safe, clean working environment—a rule represented by scientists’ adherence to everything from strict goggle and uniform requirements, to ample safeguards for potentially dangerous reactions. This rigorous commitment is essential not only for the safety and security of the scientists themselves, but for the integrity of the processes being performed inside. You can achieve total peace of mind with a laboratory magnetic stirrer which, thanks to its simple design, does not feature extensive moving parts (just a small, easy-to-clean stir bar) that would call for extensive sterilization or manual interference that may affect results.

Seamless stirring for long processes

In addition to helping labs across the globe achieve a clean, safe environment, the simple function of laboratory magnetic stirrers allows you to enjoy a more seamless process. When using a laboratory magnetic stirrer, for example, you will not need to worry about manually stirring or monitoring many moving parts, which can be especially cumbersome (and tiresome) when dealing with longer stirring processes. Simply set your magnetic stirrer and carry on with other lab tasks, with the peace of mind that comes with knowing your magnetic stirrer is evenly and swiftly moving through your liquid at a dependable pace.

An affordable addition to any lab setting

When stocking supplies for a laboratory—from protective gear to testing tools and everything in between—it is, of course, crucial to choose only the highest standard of products while still staying on-budget for your organizational needs. Fortunately, high-quality laboratory magnetic stirrers are both affordable and easy to depend on, making them a natural addition to any laboratory setting. Plus, the versatility of this simple, convenient tool means that it can go a long way in labs of all shapes and sizes, and beyond.  

For example, did you know that laboratory magnetic stirrers are so affordable and accessible, that they are even starting to be used even outside of laboratory settings by hobbyists? So even if you are not a scientist, you may enjoy the big benefits of magnetic stirrers as you explore home brewing, for example.

As you can see, laboratory magnetic stirrers can help you enjoy a safer, more seamless lab experience in many ways! Choose stirrers from a reputable supplier to provide peace of mind to your entire lab, and consult with your supplier to determine which stirrer option is right for your unique lab needs (for example, thicker, more viscous solutions may call for the assistance of overhead stirring, while magnetic stirring is sufficient for a wide variety of lower-quantity, lower-viscosity samples).

A Good Night’s Sleep Is a Healthy Option

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woman

Sleep isn’t something you do just because you feel tired. A good night’s sleep is a balance between good health and poor health. There are many reasons why we may occasionally have a night of tossing and turning. Your inability to sleep can be the result of a poor mattress that places you in poor sleeping positions, but one of the best mattresses can fix that easily. There are prescription drugs that affect you, poor living habits, indigestion, and so many other issues that may keep you from getting that good sleep that you need.

If we don’t adjust our sleeping habits, it can be a cause for medical issues to occur. This can include heart issues, high blood pressure, weight gain, diabetes, tired skin, fogging thinking, depression, and more. As a result of these health issues, the lack of sleep for long periods of time is considered a health risk.

Granted, the lack of sleep is just a small part of developing poor health. One of the most important reasons for a good night’s sleep is in how your body functions. While we sleep, your body’s cells, tissues, fluids, muscles, proteins, and organs are repairing themselves. The body is taking your sleep time to restore itself.

Let’s look at the benefits that we receive when we get a good seven to eight hours of sleep each night:

  • The National Sleep Foundation reports that when you aren’t getting enough sleep, your appetite is out of whack. You want to eat and to eat higher-calorie foods. With a good amount of sleep, your body can produce a hormone called “ghrelin.” This hormone helps to suppress hunger. You eat fewer calories then you would if you weren’t sleeping well. Add eating healthy with low-fat meals, then throw in light exercising, and you will lose weight.
  • Good sleeping habits actually helps your brain to rest and rejuvenate itself. As a result, your concentration and cognitive powers are improved. This has been proven in studies with students who are studying for a specific degree like legal or medical. Students who stayed up for long periods of time for several nights lost their concentration and their problem-solving memory started to wane.
  • If you sleep normally each night, you can probably run a marathon. Sleep actually helps you to maximize your athletic prowess. Studies have shown that whether you are a professional athlete or a gym attendee, sleep improves your body’s performance. With sleep, you walk faster, you are more mentally alert, your stamina is stronger, and your daily activities are more coordinated.
  • Sleep vastly improves your health. To keep from catching a cold, get more than seven hours of sleep each night. How is this possible? Remember how we discussed how your body repairs itself when you sleep? Well, part of that activity is your immune system. Sleep improves the functions of your immune system enabling you to better stave off a cold or flu. Your immune system is allowed to repair cells and fight hidden inflammation cells. For example, if you are a diabetic, poor sleeping habits can raise the risk of raising your blood sugar metabolism.
  • When you are tired because you did not get a good night’s sleep, you can easily become anti-social. Yes, sleep affects how you communicate with people. The lack of sleep can make you cranky because you are tired and restless. The problem with this scenario is that many people don’t even realize or contribute their poor emotions to the lack of sleep.
  • When you run into people who are not sleeping well, their skin or appearance is somewhat lack-luster. A protein in the body known as cortisol keeps our skin firm and flexible. The loss of sleep causes the body to slow the production of this hormone. The result is sagging skin, puffy eyes, and more. That’s why when you catch up on your sleep, people around you remark how refreshed you begin looking.

To keep your good health, instill some consistent sleeping habits. For example, don’t eat right before you lie down, especially foods that contain sugar and carbohydrates. Sugars and carbohydrates will cause your blood sugar to increase, then drop. Another good sleeping tip is to keep your bedroom cool, ventilated, and dark. This tricks your body into relaxing very quickly. Avoid several glasses of alcohol right before bed (within three hours). This is because after an hour or more, that same alcoholic drink will turn into a stimulant that will wake you up.

Veganism: What is it and should we all consider the swap?

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vegetables

It’s a phrase you’ve more than likely heard of, but do you know what it actually is? Veganism is a diet choice which has increased in popularity over previous years and has seen people from across not only the US, but over the world switching to a vegan diet.

We’re all aware of the different diets we can follow. Whether it’s to encourage weight loss, lower cholesterol or to reduce the amount of meat we consume, we all choose a diet preference for our own personal reasons.

The vegan diet is unique in its own right, as it removes any form of animal product from your day today life. For people who aren’t aware of what’s involved with a vegan diet, you may think it’s not much different to vegetarianism, as this is another preference which removes meat from your diet. Although the vegan and vegetarian diet have this factor in common, veganism means you won’t be consuming any animal ingredient at all. Whether it’s egg, milk, meat or animal fur on your clothes; products like these will be removed from your lifestyle.

What is veganism?

We’ve briefly described part of the vegan diet, but what are the main reasons for people wanting to follow this lifestyle?

For some people veganism is all about removing animal products from everyday life, as they feel consuming meat is inhumane and cruel. As well as for this reason, climate change and the environment is also a huge deciding factor.

We’re all aware of how important reducing our carbon footprints are, but everyone may not be clued up on the damage farming, travel and manufacturing can have on the environment. From pollution caused by the range of transportation methods or the large amount of greenhouse gasses emitted by manufacturing companies; there are a number of important reasons why people make the swap to veganism.

Should we all consider veganism?

It’s down to personal preference which diet choice we decide to follow, but we should all take into consideration the ethical factors each diet provides.

Although manufacturers are now taking veganism into consideration by creating and labelling vegan friendly products for their audience; for some people a plant-based diet may not be for them. It’s clear how much farming effects the environment so we can all at least try and reduce some of the strain.

A potential swap could be from a meat based diet to vegetarianism, as this only removes meat from your diet and not animal products as a whole. If you feel you can’t sacrifice meat from your diet then it’s important to start introducing meat free meals into your diet a few times each week. Although this may not seem like a huge change, it is helping to reduce your carbon footprint.

 

Run Your Medical Practice Like A Business Venture

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Any doctor that is thinking about opening their own practice should consider the following. Perhaps you are one of the greatest physicians in your field, but your practice will suffer if you do not use a few tried and true business methods to drive the practice to success. Operating a practice takes more than medical skills, experience, and education in the medical field. It requires a great business idea backed up with a great plan. It requires getting the business started, marketing the business, selecting the right staff, and selecting the right wholesale medical supplies to serve the patients in the best possible way. Remember, only the best will do for your patients.

Why Start Your Own Practice?

Starting a medical practice is a big risk for someone in the medical professional. However, starting a private medical practice is a way to be your own boss and provide more personalized care to patients. This is something that patients truly like about a smaller medical practice. Often, the larger institutions are more concerned about numbers, money, and staying ahead of the competition, instead of their patients. A private practice is a way to really get involved with the community and healthcare on a more individualized level.

Hire A Consultant

Don’t just venture out on your own and open up the practice. It is important to realize that there are a number of hidden risks involved with opening your own medical practice. Therefore, it is advisable to hire a business consultant with experience starting a medical practice. Most medical specialists do not understand the rules and regulations concerning opening a medical practice. However, the business consultant will create a business plan, create a marketing plan, create an advertising plan targeting the right group, select a location for the practice, select a medical supplier, and much more. Indeed, the consultant is a very important part of the startup.

Financing

Once you create a business plan, make sure that you secure a financial source. Often, sources that you contact for financing will require a business plan to consider before offering to finance. There are various methods available to finance the practice. Generally, financing is obtained through traditional methods like a financial institution; therefore, a solid business plan with the guidance of a business consultant is quite important. Most financial institutions assume that a medical practice is a risky venture and might avoid financing a medical startup. Consider searching for a financial institution that works with medical startups.

Building A Staff

Start building your staff once you have a business plan in place along with the necessary financing required for the medical startup. It is vital to hire the kinds of people that are dependable and will run the office efficiently while you place your attention on the patients and other important matters. Attract quality people by offering them the type of perks that are very attractive to people with the highest skill levels and experience. In other words, pay more than the closest competition. Offer more perks like more training or education along with other compensation packages.

Create A Brand

It’s important to let the local community know that your practice is alive and well in the community and ready to serve the local residents. Start by getting involved with the local community and building a brand for your practice. Create a logo, medical business cards, send out newsletters to the community. Use the power of the Internet and social media to further your brand. Talk about your medical practice on social media sites and build a medical website that displays even more information about your medical practice. Every good business startup recognizes the power of building a brand through social media and a website and so should your medical practice.

Get Involved Locally

It’s mandatory to get involved with the local community. People really appreciate physicians who take this important step. Sponsor several organizations. Give health talks to local community groups and invite them to your medical practice for consultations or a get to know you chat or brunch. Speak to people in the community and let them get to know you on a personal level. Build trust and open lines of communication on the medical issues that face them on a personal level or the local community.

 

Your Guide to Combating Wrinkles

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hands

Whether you’re 30 and just beginning to see the first signs of aging, or 50 with skin that isn’t exactly keeping your age a secret, seeking ways to reduce wrinkles is probably on your agenda.

Wrinkles, also known as rhytides, are folds in your skin. As people get older, their skin gets thinner, drier, and less elastic, and less able to protect itself from damage. Environmental exposure, dehydration, and toxins can all make your face more likely to develop pronounced wrinkles. Wrinkles are a natural part of getting older, and there’s no reason to dread getting them. But if you would like to slow the signs of aging on your face, there are natural ways to do so.

Stop smoking. Smoking is bad for your health for lots of reasons, but many people don’t know that it can age your face prematurely. More and more studies are confirming that cigarette smoke ages skin – mostly by releasing an enzyme that breaks down collagen and elastin, important components of the skin.

Avoid the sun. Sun damage is the #1 cause of wrinkles. And while ultraviolet light can’t be completely avoided, there are steps that you can take to lessen the degree of exposure that you receive. If you must go out in the sun, the American Academy of Dermatology says, wear sunscreen. Opt for a sunless tanning lotion over long sunbathing sessions, and wear a hat that shields your face from the sun when outdoors. You’ll still absorb some sunshine, but you won’t be contributing to the wrinkles on your skin.

Restylane. Are you noticing more wrinkles, volume loss in your cheeks or hands, or lips so thin you can’t show off your favorite lipstick like you used to? Restylane can fix that. Restylane is actually not just one product, but a line of hyaluronic acid dermal fillers that can be used to smooth facial wrinkles and plump lips and cheeks.

Sleep. Get adequate sleep, and sleep on your back. Dermatologists report when you don’t get enough sleep, the body produces excess cortisol, a hormone that breaks down skin cells. Get enough rest, so the body produces more HGH (human growth hormone), which helps skin remain thick, more “elastic,” and less likely to wrinkle. Sleeping on your side increases wrinkles on cheeks and chin, while sleeping face-down gives you a furrowed brow. To reduce wrinkle formation, the American Academy of Dermatology says, sleep on your back.

Retinoids (including Retin A). The only FDA-approved topical treatment for wrinkles is Retin A. This prescription cream reduces fine lines and large wrinkles, and repairs sun damage. Although the medication was originally designed to treat acne, dermatologists found that Retin-A creams are also extremely effective in combating signs of aging – including wrinkles, dark spots and sagging.

Stay hydrated. Good skin starts from within. Not only is moisturizing from within important, but water rids your body of toxins. Try to drink two litres of water per day – especially after exercising. If you don’t enjoy drinking water, spruce it up with fresh lemon or boost your skin’s hydration levels by drinking natural coconut water.

 

 

Can We Laminate Our Medicare Card?

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Nowadays, it has been noticed that most of the people have this common question about whether they can laminate their Medicare card or not. Well, if you think on their part, then it is really a good approach as you give some extra protection to your Medicare card. And there are people who think of the Medicare card as their social security card because even the Medicare card provides services like that of the social security card. And it has also been observed that the Medicare card is made to print on the thick white paper but as the time enhances the regular use of it can lead to fade down of the card. And sometimes it has also been noticed that it looks like that of the dog ears. We know that the Medicare card is one of the most crucial pieces of identification in case of the Medicare beneficiary. It is one of the reasons why we want the card to give some extra protection. So, even if you have a doubt at your mind that whether you can laminate Medicare card or not, then you need to come across the entire article.

The first and the foremost thing that you must know is that it is not at all illegal to laminate your Medicare card, but as per the advice, which is given by the social security administration, you should prevent doing that. The reason what was provided by them was that it might prevent any detection for the security features. Now you might be thinking that if you cannot laminate your Medicare card then how you are going to protect it. So in order to prevent your Medicare card from damaging, you can make use of the plastic ID cardholder. You can use this plastic holder to store as well as protect your Medicare card. Moreover, it has also been noticed that it is an inexpensive solution to keep your card visible, clean, and also in good shape. Apart from this, if you are really concerned about your Medicare card, then you can also carry a photocopy of your Medicare card instead of taking original with you. Even the health care provider will accept the photocopy of your Medicare card.

Now, what if your Medicare needs to replaced and the reason behind it could be anything like stolen, lost, or even destroyed. Well, you do not need to worry much as replacing the Medicare cards are very easy all that you need to do is call the social security administration but make sure that you call them only during the weekdays that is Monday to Friday between 7 am to 7 pm. Moreover, you can also opt for the replacement card from the comfort of your home. All that you need to do is go to my social security account and login there. If you do not have any existing account, then you need to create a new one, by selecting the option sign up.

Once you create the account, you need to login and then select the replacement documents tab. After going to that option, you need to select the option, which states mail my replacement Medicare card. You will be amazed to know that you will receive the Medicare card on your registered mail within thirty days of filling the application. If you want to know more in details regarding the replacement of your Medicare card, then you can simply click on www.meMedicare.com. You can also contact the official if you feel it is required but make sure that you contact then during the weekdays.

 

Eye Doctors In St. Louis Discuss Ocular Hypertension

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ocular hypertension

In the modern age, ‘pressure’ is an everyday obstacle everyone has to deal with. By itself and at a certain amount, pressure in any form isn’t inherently negative — be it societal, physical, or stress. There have been studies made on “good stress”, some amount of physical exertion is recommended for a healthy body, and the case could be argued that some pressure from society is even necessary to push individuals into achieving the fullness of their potential.

As Eye Doctors St Louis explains, the problem comes when there’s an excess. Excess societal pressure and stress could lead to poor mental health and exerting too much physical pressure could lead to injury. The pressure found in one’s eyes follows the same logic.

There is a normal range of eye pressure that’s between 12 to 22 millimeters of mercury. A higher rate of pressure is typically caused by excess aqueous humor that didn’t properly flow through to the trabecular meshwork.

In layman’s terms, there’s extra fluid in the front of the eyes because of a faulty drainage system. The problem with excess fluid and pressure in the eyes is that, like a balloon filled with too much water, eventually the tension would prove too much and there would be a “burst.” Unlike a water balloon, it’s not the eyes themselves that would be damaged by the pressure but the optic nerves within its interior, leading to vision loss and pain. The reason the angle or drainage system might have problems equalizing the amount of fluid in the eyes — the ‘stuck cog in the machine,’ if you will — could be eye injury or the effects of certain medication such as steroids.

When all this happens and the intraocular pressure rises to a level higher than 22 mm Hg, that’s when you have ocular hypertension. Strictly speaking, it’s not a disease per se as it doesn’t have any outward symptoms, but continued pressure on the interior of your eyes could lead to possible nerve damage and glaucoma. As such, it’s still best to regularly check up with your ophthalmologist to monitor the levels of your intraocular pressure, especially if you:

  • Are African-American
  • Are over the age of 40
  • Have a history of glaucoma in your family
  • Have diabetes or high blood pressure
  • Have taken steroid medication for a long period, including steroid eye drops
  • Have had an eye injury or surgery

There have been studies conducted that show these groups are at greater risk of developing high eye pressure.

After determining that you do have ocular hypertension, your doctor may prescribe you with eye drops meant to lower the pressure as long as their application instructions are followed strictly as well as regularly monitoring whether the condition has improved. If it doesn’t, then they may recommend laser trabeculoplasty and even treatment methods for glaucoma, including glaucoma surgery. In every step, even in the event of eventually developing glaucoma, your ophthalmologist should walk you through the specifics of your condition and the treatment options available to you.

Boca Raton Optometrist Explains What Causes Eyelid Twitching?

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Do we need to worry about occasional eye twitches? An eyelid twitch is a type of tic, and it is a repeated, involuntary jerking of the muscles in the eyelid. The twitch is often reported in the upper eyelid. These spasms could be mild, but sometimes, the twitches can force both eyelids to shut; this refers to a condition known as blepharospasm. Usually, there is no way to predict eye twitching. Some episodes last for a few seconds or a few minutes.

But what could be causing the spasms? Optometrists in Boca Raton say the phenomenon seldom signals a pressing health issue; thus their cause isn’t usually studied.

Eyelid twitches are brought about by many factors, but the most important factor is stress. Stress is often cited as the root cause of eye twitching. Many stress relievers like breathing exercises, yoga, and spending time with friends or pets are good ways to cut down on stress and get rid of your eyelid twitch.

Unreported corneal injuries can also lead to eyelid twitches. Tired eyes due to prolonged use of computers, tablets, and smartphones may also cause eyelid twitching. If you cannot avoid this, then try out the “20-20-20 rule”. Every twenty minutes, step away from your monitor and focus your eyes on an object twenty feet away for twenty seconds.

Excessive caffeine and alcoholic drink intake also result in eyelid twitching. Try cutting back on these alcoholic drinks, tea, soft drinks, and coffee (or try the decaffeinated one) for a week or so and see if the twitching stops.

Dry eyes are a common issue for those above age 50, and it can cause twitches. Dry eyes are also common among those who cannot miss certain medications (especially antihistamines and some antidepressants), or use contact lenses. If you feel like you have sand in your eyes and a twitching eyelid bothers you, consult your eye doctor immediately.

Some reports indicate that deficiency of some minerals, like magnesium, can lead to eyelid spasms. Consult with your eye doctor before taking nutritional supplements.

People dealing with eye allergies can develop itching and watery eyes. Eye drops that help minimize allergy symptoms will do the trick and provide some relief. Talk to your doctor first before buying these, since histamine-containing eye drops can cause dry eyes.

If eye spasms are severe, your doctor might diagnose your condition as “benign essential blepharospasm”. These eye spasms are characterized by chronic and uncontrollable blinking or winking. Little is known on its cause, but some factors may worsen the spasms which result in this condition. These factors include eye inflammation, dry eyes, and fatigue.

It is essential to mention that on rare occasions, some nerve and brain disorders can lead to eyelid twitches. These include Bell’s palsy, multiple sclerosis, and Parkinson’s disease.

Although eye twitches are unexpected and suddenly appear, still, prevention is better than cure. Take good care of your eyes. Maintain adequate protection to minimize the risks of developing eye spasms.

 

5 Small Changes That Pack a Big Wellness Punch

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diet

Overhauling your lifestyle to be your healthiest self can seem daunting. You need to change your diet, start a strict workout regimen, and sample every wellness fad.Or not.

While you might feel overwhelmed by the changes that wellness demands, you don’t need to force major transformations. In fact, small shifts can be even more effective. By starting minimally, you can slowly adapt a healthy lifestyle. And this new way of being will eventually become second nature.

The following are some small changes that you can make today to feel your best.

 1.Start a morning routine

 Mornings set the foundation for your day. So, if your morning feels hectic and disorganized, your day might feel that way as well. By waking up with enough time to move through a morning routine, you can add a bit more self-care into your day and start off on the right note. Try reading a book, stretching, sipping your coffee in silence, journaling, or going for a short walk. Figure out what ritual works for you and stick with it.

2.Add more vegetables

 You know that diet is a key part of wellness, but it can be tricky to understand what to eat. So much information is out there about what foods are the best and worst for your health, and these claims are always changing. To simplify healthy eating and take the guesswork out of filling your plate, simply add more vegetables to each meal. In a food culture that focuses on avoiding the “bad,” try to nourish yourself with more of the good.

3.Find the right supplements

 Just as endless information is available about what foods to eat, there are seemingly endless supplement options on the market. Rather than sampling a bit of everything, try to learn about your nutritional needs and choose vitamins accordingly. See your doctor for a health screening and see what supplements may be beneficial for you. For example, if you are vegetarian or vegan, they may recommend taking a vitamin D supplement. Then ask what dietary supplement manufacturers your doctor recommends, so you can ensure you are purchasing from a reputable company.

4.Meditate

 When it comes to intimidating wellness practices, meditation might make you the most wary. However, it’s not that hard. You don’t need to go on a monthlong retreat to meditate. In fact, just a bit of mindful breathing can lower your stress levels, boost your immunity, and help you sleep more soundly. To practice mindfulness meditation, sit quietly with your eyes closed and focus on your breathing. When your mind wanders, gently pull it back to the sensation of your breath. Whether you do so for three minutes or 15, you are sure to feel the benefits.

5.Drink more water

 Beverage choices are often just as important as food choices, so try to drink more water whenever possible. Add a glass before your morning coffee, then carry a water bottle around with you throughout the day. You can enjoy more energy, have fewer headaches, and fight off a dehydration slump. You can boost water’s power by reaching for a glass instead of taking trips to the liquor store or buying an energy drink. While you can still sip on wine and lattes occasionally, try to make water your beverage of choice.

Remember that no perfect wellness formula for everyone exists. It will take small changes in your life to feel your best, but be sure to pay attention to what works and what doesn’t. Over time, you will create sustainable routines that feel best for you and commit to a healthy life.

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