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Stop Doing This or You Could Get a Heart Attack, Experts Warn

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Stop Doing This or You Could Get a Heart Attack, Experts Warn

You pour it out, wear it on your sleeve and love people from the bottom of it. But do you take care—we mean, proper care—of your heart?

For decades, heart disease has been the No. 1 killer of Americans.

The good news: You can make quick, easy changes to your lifestyle to cut your risk, and add years to your life, and it’s never too late. Here are the top 50 things you’re probably doing that put you in danger—from the Eat This, Not That! to you, with all our heart. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You Have “Long” COVID and May Not Even Know It..

Not Getting Your Blood Pressure Checked

Woman Checking Blood Pressure At Home

Is your blood pressure in a healthy range? Are you sure? It might be higher than you think. In 2018, the American Heart Association lowered the guidelines for healthy blood pressure from 140/90 (and 150/80 for those older than 65) to 130/80 for all adults. According to Harvard Medical School, that means 70 to 79 percent of men over 55 technically have hypertension. Over time, that can weaken the walls of blood vessels, increasing your risk of stroke, heart attack and dementia.

The Rx: To lower your risk, get your blood pressure checked soon — and regularly. Follow a heart-healthy diet, lose weight and stay active. Read on to discover the best foods to eat.

Not Knowing Your Cholesterol Level

Cholesterol test

As we age, the body produces more cholesterol, which can build up in the arteries, increasing the risk of heart disease and stroke. In women, menopause causes LDL (“bad”) cholesterol to rise and HDL (“good”) to drop. Experts advise getting your cholesterol checked every five years, but older adults may need it done more frequently. Your total cholesterol level should be less than 200 milligrams per deciliter (mg/dL), with an LDL level of less than 100 mg/dL and an HDL level of 60 mg/dL or higher.

The Rx: To keep your levels in a healthy range, eat a diet low in saturated fat and trans fats, get exercise and maintain an ideal weight.

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Eating Too Much Saturated Fat

Woman putting raw meat in refrigerator

There’s been some confusion around fats and cholesterol and heart health in recent years, but the latest science is this: According to the American Heart Association, eating foods high in saturated fat raises LDL cholesterol in your blood, which increases your risk of heart attack and stroke. What foods are high in sat fat? Red meat, chicken with skin, butter and cheese.

The Rx: For good heart health, the AHA recommends that you consume only 13 grams of saturated fat per day. (For context, a 1 oz slice of Swiss cheese contains 5 grams of saturated fat. A McDonald’s Quarter Pounder With Cheese contains exactly 13 grams.) Focus your diet on lean protein and as many colorful fruits and vegetables as possible.

Not Getting Enough Exercise

Man doing bridging exercise, lying on his back on black mat in empty office interior. Viewed from floor level from his head

Lace up those old Reebok Pumps. The AHA’s weekly exercise guidelines for heart health haven’t changed, even though only about 20 percent of us follow them: 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous exercise, plus muscle-strengthening exercise two times a week.

The Rx: Some examples of moderate-intensity exercise are brisk walking, dancing or gardening; vigorous exercise is running, hiking or swimming. If you think you can’t make 150 minutes, get moving anyway. Any amount of exercise is better for your heart than none.

Drinking Sugary Drinks

Man is dangerously eating junk food and cold drink while driving his car

It’s no secret that too many of us are drinking too many of our daily calories. And what’s bad for your waistline is bad for your heart. A March 2019 study published in the journal Circulation found that drinking sugary drinks was associated with an increased risk of death, particularly from cardiovascular disease.

The Rx: Switch out that soda for water or seltzer without artificial sweeteners. (Read on to find out why diet soda isn’t the answer.) “Drinking water in place of sugary drinks is a healthy choice that could contribute to longevity,” says Vasanti Malik, the study’s lead author and a research scientist at the Harvard T.H. Chan School of Public Health.

Eating Too Much Sugar, Period

Sugar on background

Consuming too much added sugar — the sugar that manufacturers add to foods to sweeten them or extend their shelf life — won’t just blow your pants budget; it’s a major risk factor for heart disease. According to the National Cancer Institute, adult men consume 24 teaspoons of sugar a day, the equivalent of 384 calories! “The effects of added sugar intake — higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease — are all linked to an increased risk for heart attack and stroke,” says Dr. Frank Hu, professor of nutrition at the Harvard T.H. Chan School of Public Health.

The Rx: The American Heart Association advises that adults consume no more than 150 calories (about 9 teaspoons, or 36 grams) of added sugar daily. That’s about the amount in a 12-ounce can of soda. To learn how to reduce your sugar cravings and lose a pound a week, check out the 14-day plan Zero Sugar Diet!

Drinking Too Much Alcohol

Two glasses of whiskey, one being filled from a bottle

Alcohol’s effect on your liver and your beer gut are well-documented, but excessive drinking takes a toll on your heart, too. “Too much alcohol can increase blood pressure, and triglycerides, which can increase your risk of heart disease,” says Dr. Sarin Seema of EHE Health.

The Rx: How much is too much? Seema recommends that women should have no more than one drink a day, and men should say when at two.

You Haven’t Asked Your Doctor About Heart Testing

Health visitor and a senior man during home visit

Little-known fact: Standard heart tests at your annual physical — and ECG and, in some cases, a stress test — aren’t good at detecting clogged arteries until they’re 70 percent blocked. You could ace both tests and still be on your way to a heart attack. Luckily, more advanced imaging and blood tests are available, along with genetic screening, to uncover arterial issues before they lead to heart disease.

The Rx: Talk to your doctor about your personal and family health history to determine if it’s time for a more extensive peek under your hood.

Drinking Diet Soda

Woman cracks open can sod

Studies show that people who drink diet sodas and other artificially sweetened beverages have a higher risk of metabolic syndrome. That’s when your body has trouble processing insulin, which is a precursor to Type 2 diabetes. And that’s a heart attack risk.

The Rx: Swap out sugary beverages and diet drinks with classic H20, seltzers or homemade spa water. There are some excellent seltzer options that are completely unsweetened (LaCroix or Polar), are infused with tea (Sound) or have low amounts of natural sugar from a dash of fruit (Spindrift). Avoid any with artificial sweeteners.

You Have Untreated A-Fib

ekg ecg heart test with stethoscope

One in four Americans over the age of 40 could develop a type of irregular heartbeat known as atrial fibrillation (AF or A-Fib). According to the Harvard Health Letter, because AF reduces the heart’s pumping efficiency — by anywhere from 10 to 30 percent — it can lead to heart failure, angina and stroke.

The Rx: If you’re experiencing an irregular heartbeat — symptoms can include a fluttering in your chest, or you feel like your heartbeat is unusually rapid or slow — talk to your doctor, who can run basic tests like an ECG or refer you to a cardiologist, who may prescribe medication or other therapies.

Oversleeping

African American man fast asleep

The principle “too much of a good thing” applies to one of the best things of all: Sleep, particularly as we age. A review of research published in the Journal of the American Heart Association found that getting more than eight hours of shut-eye can increase the risk of cardiovascular disease. Nine hours comes with a moderate risk — and 11 hours was associated with a nearly 44 percent increase! (Un-fun fact: Oversleeping also increases your risk for dementia.)

The Rx: The latest recommendation from sleep experts, including the National Sleep Foundation, is that adults should get seven to nine hours of sleep a night — no more, no less.

You’re Socially Isolated

sad frustrated man with stubble in jeans, shirt holding fingers between close eyes using smart phone

Turns out the lonely hearts’ club is a literal thing — and not a group you want to join. Feelings of loneliness and social isolation can increase a person’s risk of having a heart attack, according to a study published in the journal Heart. People who reported poor social relationships had a 29 percent higher risk of coronary disease, and a 32 percent higher risk of stroke, than those with robust friendships. Why? Researchers believe loneliness increases chronic stress, a risk factor for heart disease.

The Rx: Make it part of your routine to hit the gym, develop hobbies, take classes, call or Skype with friends or family. If you’re feeling socially isolated or depressed, talk to your doctor about the best course of action. You might benefit from talk therapy too.

Carrying Around Extra Weight

Doctor measuring obese man waist body fat. Obesity and weight loss

Excess poundage weighs on your heart the most. Research shows that overweight people who achieve even modest weight loss (5 to 10 percent of total body weight) reduce their risk of cardiovascular disease.

The Rx: Know your healthy weight range. Eating a plant-heavy diet, reducing your consumption of empty calories and processed foods, and being more active are three of the easiest ways to get there. Don’t undertake a trendy diet like Keto without talking to your doctor.

Not Having Enough Sex

Couple sleeping

This one’s easy. A review of research published in the American Journal of Cardiology found that having sex once a month or less increases your risk of cardiovascular disease. Although erectile dysfunction (ED) can be an indicator of heart disease, this review found an association between low sexual activity and heart disease independent of ED.

The Rx: Get down to it. (Unfortunately, it’s not clear from the study if masturbation had beneficial effects, but it couldn’t hurt.)

Not Eating Enough Omega-3s…

raw salmon on cutting board

Foods high in omega-3s are great for our heart. This type of unsaturated fatty acid may reduce inflammation throughout the body, decrease triglycerides, lower blood pressure and decrease heart disease risk, the Mayo Clinic says.

The Rx: Eat whole-food sources of omega-3s like lean fish, grass-fed beef, walnuts and omega-3 eggs. The National Institutes of Health recommend women get 1,100mg and men have 1,600mg of omega-3s daily. Don’t take a shortcut by popping supplements; research indicates they may be ineffective.

… And Eating Too Many Omega-6s

Pouring vegetable oil into skillet on stove

Be on the lookout for omega-3’s cousin. Consuming too many omega-6s can raise your risk of heart disease. Although this polyunsaturated fatty acid is essential for health, most Americans eat too much. Scientists believe an excess of omega-3s can trigger inflammation throughout the body, which is bad for your heart. They’re most commonly found in vegetable and corn oils, mayonnaise and salad dressings.

The Rx: Experts say vegetable and seed oils are the biggest sources of omega-6s in the American diet. Cook with heart-healthy olive oil instead.

You Have Uncontrolled Diabetes

Midsection of young woman using glucometer to check blood sugar level at home

The risk of developing Type 2 diabetes increases dramatically over age 40, so much that the American Diabetes Association recommends a regular diabetes screening for all adults over 45. Diabetes causes sugars to build up in the blood; over time, that damages arteries and can lead to cardiovascular disease.

The Rx: Get screened during your annual physical. If you’re on medication for your diabetes, make sure you’re compliant with dosages and monitoring.

Smoking

Middle age hoary senior man

Cigarette smoking is the No. 1 preventable cause of death, according to the Cleveland Clinic. And lung cancer isn’t the only major threat — toxins in cigarette smoke damage the lining of your arteries, causing them to thicken, while reducing the amount of oxygen in the blood. That spikes your risk of a heart attack.

The Rx: Quit smoking ASAP; see your doctor for help. (It’s never too late: Even people who quit smoking between the ages of 65 to 69 can add one to four years to their lives, the Cleveland Clinic says.) And if you don’t smoke, this is not a golden-years habit you want to pick up.

A Sedentary Desk Job

tired woman lying down on desk at work

A 2017 study at the University of Warwick found that workers with desk jobs had bigger waists and a higher risk of heart disease than those with more active jobs. What’s more, workers’ bad (LDL) cholesterol increased and good (HDL) cholesterol decreased with each hour beyond five hours of sitting a day.

The Rx: If you work a desk job, converting to a treadmill desk might be a bit hardcore, but you should stand and move around as much as possible during the day.

Ignoring Your Family History

Fill out the family history section in the medical questionnaire

According to research published in the journal Circulation, men with a family history of heart disease had nearly a 50 percent increased risk of developing cardiovascular problems. The National Institutes of Health calls that family history a primary risk for heart disease. Are you doomed? No. But it’s all the more reason to prioritize heart health.

The Rx: Make sure your doctor knows about your family history and ask if any additional screening tests would be a good idea. “Your family medical history is a key, but complex, risk factor for heart disease,” said Dr. Pradeep Natarajan, a cardiologist with Massachusetts General Hospital, in Harvard Men’s Health Watch. “The risk factor will always be there, but the longer you live without developing heart disease with healthy behaviors, the smaller its effect.”

Eating Ultra-Processed Food

Sausage links

We know that one key to heart health is to eat more whole foods and less processed junk, but experts have pinpointed a new enemy: What they call “ultra-processed food.” Two May 2019 studies published in The BMJ link highly processed food with an increased risk of cardiovascular disease and an increased risk of early death. What’s “ultra-processed”? The researchers listed “sausages, mayonnaise, potato chips, pizza, cookies, chocolates and candies, artificially sweetened beverages and whisky, gin and rum.” In other words, stuff you know you should be avoiding anyway. In other studies, highly processed food consumption has been correlated with higher risks of obesity, high blood pressure, high cholesterol — all risk factors for a heart attack.

The Rx: Limit the proportion of ultra-processed food you eat, and increase unprocessed and minimally processed foods—like any food recommended by Eat This, Not That!

Eating Too Much Salt

hands adding salt to pasta water

Studies show that most Americans consume about 3,400mg of sodium daily — way over the recommended 2,300mg (which amounts to about one teaspoon of salt). High salt intake is a major risk factor for high blood pressure, which in turn ups your chance of having a heart attack.

The Rx: Not only should you put down the salt shaker (according to the American Heart Association, ¼ teaspoon of salt is 575mg of sodium) but limit your consumption of fast food and processed foods, which tend to come loaded with sodium. They have so much, in fact, that if you eat them frequently, you might be over a healthy limit even if you don’t add salt to your meals.

Stressing Out All The Time

tired businessman with eyeglasses and laptop computer rubbing eyes at office

We all have stress, and no one wants to be called a snowflake, but science is clear that chronic stress is really bad for your body. “When stress is excessive, it can contribute to everything from high blood pressure, also called hypertension, to asthma to ulcers to irritable bowel syndrome,” said Ernesto L. Schiffrin, M.D., Ph.D., professor in the Department of Medicine at McGill University. Hypertension is bad for your heart — and stress leads people to engage in other unhealthy behavior that can tax your ticker, including drinking too much alcohol and stress-eating.

The Rx: Exercising, not smoking, eating a healthy diet and maintaining a healthy weight are good ways to deal with stress, said Schiffrin.

Snoring

Woman (age 30) suffers from her male partner (age 40) snoring in bed

If you snore, it might be more than a nuisance for your bedmate. Snoring can be a sign of sleep apnea, during which breathing can stop for as long a minute before your brain wakes you up to resume breathing. Sleep apnea has been associated with high blood pressure and other health problems. And according to the National Sleep Foundation, snoring itself is associated with a risk of cardiovascular disease. People who snore have a higher chance of experiencing a thickening in the carotid artery, which doctors think might be caused by the vibrations of snoring.

The Rx: If you snore, or your partner points out your snoring, talk to your doctor—if not for yourself, then for your bedmate.

Not Getting Enough Sleep

A tired sleepless woman with the pillow over her head

Americans are chronically sleep deprived, and not only does it make us a real piece of work in the mornings, it’s bad for heart health. According to a study done by the CDC, people who slept less than 7 hours a night reported having more heart attacks — along with obesity, Type 2 diabetes and high blood pressure, three conditions that lead to heart disease.

The Rx: For optimum health and to lower your heart attack risk, get seven to nine hours of shut-eye a night.

Living in Lower Altitude Places

Condos located right off the lake

If you want to avoid experiencing a heart attack, move to the mountains! One 2017 study published in the journal Frontiers in Physiology found that those who lived in lower-altitude places had an increased risk of metabolic syndrome—one of the risk factors for heart disease and heart attacks.

The Rx: If you do live in a lower altitude setting, you might not have the option of moving. However, you should be more cognizant of the other heart attack risk factors and focus on keeping them to a minimum.

Not Knowing What is in Your Supplements

woman with medicine jars at home

According to Christina Murray, MD, Medical Director OU Medicine Cardiology, Pulmonary&Vascular Medicine, taking bad nutritional supplements could impact your heart health in a major way. “There is a risk of chemicals, extra caffeine and other products that may cause drug interactions that could put you at extra risk for a heart attack,” she points out.

The Rx: Before taking any nutritional supplement always run it by your doctor.

Not Battling Inflammation

Moody young woman holding her neck

Although inflammation is not proven to cause cardiovascular disease, it is common for heart disease and stroke patients and is believed to be a sign of atherogenic response, according to the American Heart Association. “This irritation can increase one’s risk of developing plaques in arteries (most importantly in the heart) and can cause a downstream effect of triggering blood clots leading to myocardial infarctions aka heart attacks,” explains Alexandra Kreps, MD, at Tru Whole Care, who says sustained levels of inflammation can irritate blood vessels. “A marker in the blood called hs-CRP can measure inflammation and is correlated with one’s risk of heart attack/heart disease in the future. This can be checked by your primary care doctor or cardiologist.”

The Rx: Dr. Kreps offers a few tips for reducing inflammation. First, maintain an anti-inflammatory diet (such as more fruits and vegetables containing omega 3 or the Mediterranean diet). Also, if you are obese, you should work on losing weight. Controlling blood sugar, exercise, and managing stress levels are other ways to battle inflammation.

Not Getting the Right Vitamins

woman taking vitamins

A major risk factor for heart attacks is not getting enough magnesium and B vitamins, explains Jacob Teitelbaum, MD, integrative physician and author of the best-selling From Fatigued to Fantastic!. “Food processing has cut our magnesium intake by 50%, and this has been shown to increase abnormal heart rhythms and diabetes, along with increasing other risk factors,” he explains. Optimal levels of B vitamins are also essential for bringing down elevated homocysteine levels.

The Rx: Since it can be difficult to get enough of these from the American diet, he suggests taking special multivitamins that contain optimal levels.

Taking Over-the-Counter and Prescription Arthritis Medications

vitamins in store

Certain medications can make you more prone to heart attacks, says Dr. Teitelbaum. “Called NSAIDs (e.g. ibuprofen), these are associated with a 35% increased risk of heart attack and stroke, causing 35,000 excess heart attacks yearly in the US,” he points out.

The Rx: A healthy alternative? Dr. Teitelbaum suggests “a unique highly absorbed curcumin plus Boswellia combination called Curamin, that has been shown to be more effective than NSAIDs in three studies but result in ‘side benefits’ instead of side effects.” He claims that Glucosamine plus chondroitin has been shown to be equally effective as Celebrex, and actually decreases heart attack and death risk.

Living in Chronic Pain

Suffering From Abdominal Pain Touching Aching Stomach Lying On Couch At Home

Don’t try and suffer through your pain. “Chronic pain is still more dangerous than the medications,” Dr. Teitelbaum points out. According to the Cleveland Clinic, chronic pain can lead to a chronic stress reaction that causes an increase in blood pressure and heart rate, increasing the risk for conditions such as heart disease.

The Rx: Speak with your physician and figure out an effective treatment plan for your chronic pain.

Excessive Stimulant Use

Energy drinks

Stimulants increase your heart rate and blood pressure, which are triggers for those already at risk of heart attacks, points out Thanu Jey, DC, Clinic Director at Yorkville Sports Medicine Clinic. “Many of us use caffeine which is generally safe in moderate amounts, but stronger stimulants such as cocaine and amphetamines multiply the effects on the heart and substantially increase your risk,” he explains.

The Rx: There are a million reasons you should avoid stimulant drugs, and heart attacks are just one of them. “If you are an at-risk individual, consult your doctor/cardiologist about caffeine and other stimulants,” urges Dr. Jey.

Uncontrolled Anger

Photo of angry bristle man dressed in shirt in a cage print sitting on sofa in home and using laptop computer

Similar to stress, anger can increase your risk of a heart attack as it increases your heart rate and blood pressure. “These can push you towards an episode, especially if you’re already at risk,” Dr. Jey points out. One 2015 study published in the European Heart Journal found that intense anger episodes increased the likelihood of acute heart occlusion, which obstructs blood flow to the heart.

The Rx: “Understanding the effect anger can have on your physiological system is important in reducing this risk,” Dr. Jey explains. In order to control your anger, speak with your medical expert. There are a variety of methods ranging from medications to therapy, that can help.

Poor Dental Hygiene

Asian Senior woman feeling tooth pain

Bad dental hygiene can be responsible for a slew of medical problems, including heart health. A 2016 study published in the BMJ Postgraduate Medical Journal found that oral bacteria can increase your risk of atherosclerosis—aka hardening and narrowing of the arteries—increasing your likelihood of heart disease.

The Rx: Make dental health a priority!

RELATED: What Taking a Vitamin Every Day Does to Your Body

Skipping Your Morning Meal

breakfast rush

Maintaining a healthy diet is an important part of heart health. While many people are fans of intermittent fasting, you might want to think twice before skipping your morning meal. According to one review of research published in the journal Circulation in 2013, there is a definite link between eating breakfast and a reduced risk of coronary heart disease.

The Rx: Even if you have to eat on the go, make sure to start your morning with a healthy breakfast.

Working at Night

Businessman working overtime in office.

While spending a late night or two at the office probably isn’t going to give you a heart attack, according to a 2016 study published in the Journal of the American Medical Association, working consistent long, late night shifts are going to increase your chances of heart disease.

The Rx: While you shouldn’t go out and quit your job, if you fall into this category you should think about reducing all your other risk factors.

Driving Everywhere

Businesswoman is using a car while working

Traffic can be incredibly stressful. But, in addition to the stress-related heart health implications of driving a car, there is another component of driving you should consider. Riding your bike or walking instead of driving can reduce your heart attack risk, according to a study published in the journal Archives of Internal Medicine. Why? Obesity is directly related to heart health.

The Rx: If you have an option, you should consider walking or riding instead of hopping in the car.

Having a Bad Boss

bad-tempered caucasian business executive yelling at two asian subordinates in office

Because stress is a huge risk factor for heart disease and heart attacks, working in a stressful environment—including under the leadership of a bad boss—can really up your chances of cardiac arrest. In fact, one Swedish study published in the journal Occupational and Environmental Medicine confirmed this, finding that people with uncommunicative, secretive, inconsiderate, and incompetent bosses are 60 percent more likely to have a heart attack.

The Rx: If you are constantly experiencing stress at work, you should seriously think long and hard about whether the situation is healthy and whether it is worth sacrificing your health over. If finding a new job isn’t an option, you should take measures to reduce work stress—which could include meditation or exercise.

Having Lots of Children

Overwhelmed exhausted woman feeling tired of cleaning in her messy house sitting on the floor with toys and laundry lying around her

We all know children are stressful, but science has actually confirmed that women who birth more babies are more likely to have a heart attack. According to a 2018 review of data in the European Journal of Preventive Cardiology the more times a person gives birth, the greater their risk of heart disease is.

The Rx: If you do want a big family, make sure to keep all your other risk factors at a minimum—and consider hiring a nanny!

Spending Too Much Time Indoors

sad woman near window thinking

Being out in nature can improve your health in a number of ways, including your heart. According to a 2015 review of research published in Current Epidemiology Reports, exposing yourself to nature will improve both your mental and cardiovascular health. Why? According to the study, “higher levels of greenness were associated with lower risk of CVD, ischemic heart disease, and stroke mortality.”

The Rx: Make sure to get outside whenever you can.

RELATED: The #1 Cause of Obesity

Being Sick With the Flu

Getting the flu sucks in so many ways. But you might not know it can seriously impact your heart health. According to a 2018 study published in The New England Journal of Medicine, during those first seven days after influenza has been confirmed, you are much more prone to having a heart attack due to your compromised immune system.

The Rx: Get the flu shot! It will not only reduce your chances of getting sick, but keep your downtime to a minimum.

Not Having Sex Regularly

Unhappy couple not speaking to each other on bed at home in the bedroom

Sex does a body—and heart—good. According to a review of research published in the American Journal of Cardiology being sexually active by doing the deed more than once a month, will decrease your risk of cardiovascular disease.

The Rx: Stay sexually active! And keep it safe.

Untreated Depression

selective focus of depressed african american man sitting with bowed head

Depression can negatively impact your health in so many ways, your heart included. 2014 research published in Psychosomatic Medicine found that treating depression early can reduce your risk of cardiovascular disease by half.

The Rx: Don’t let your depression go untreated. Speak to a mental health expert ASAP about treatment options.

Not Properly Hydrating

Woman drinking water from glass.

Drink up—water that is! Research published in the European Journal of Nutrition found that even minor dehydration can increase your risk of cardiovascular disease—even in healthy young adults.

The Rx: Make sure to stay hydrated.

Getting a Divorce

Senior signing papers at the office.

Divorces can be incredibly stressful, and may even put you at risk for a heart attack. A 2017 study published in Cardiology Research and Practice found that women who went through a divorce were more prone to heart conditions, including heart attack. Those who went through multiple divorces were at an even higher risk.

The Rx: Obviously, staying in an unhealthy marriage isn’t the solution. However, marrying the right person and keeping your marriage as healthy as possible are things that are going to help your heart health.

RELATED: 9 Everyday Habits That Might Lead to Dementia

Financial Stress

female sitting at kitchen table with laptop, dealing with financial stress

Stressing out about money can take a serious toll on your heart health. One study conducted by the American Psychological Association found that those experiencing financial stress were 13 times more likely to suffer from a heart attack.

The Rx: Try and keep your finances as stable as possible.

Living Near Fast Food

The more convenient it is to indulge in greasy food from McDonald’s or Taco Bell, the more likely you are to suffer a heart attack. A Dutch study published in the European Journal of Preventive Cardiology found that adults living within a half-mile of fast food outlets were more likely to develop heart disease than those living further away.

The Rx: If you do live near fast food joints, resist the urge to become a regular.

RELATED: I’m a Doctor and Here’s How to Not Catch Delta

Eating Out

Woman Wearing Homemade Mask Picks Up Food at Restaurant During Covid-19 Lockdown

With our busy lifestyles it can be tempting to eat the majority of meals out at restaurants. However, you could be putting your heart health at risk. According to a recent study published in the Journal of the American College of Cardiology, those who engaged in “social-business” eating were over a third more likely to have dangerous plaque build-up in their arteries, putting them at increased risk for heart attack and heart disease.

The Rx: Consider following a heart-healthy diet, such as the expert-endorsed Mediterranean Diet. When you do eat out, make healthier choices.

Not Being a Pet Owner

Service dog

Owning a pet—preferably a dog—can seriously lower your chances of heart disease. The American Heart Association points to numerous studies supporting pet ownership as an effective strategy for keeping heart attacks at bay. Why? Having Fido around has been found to increase fitness levels, relieve stress, lower blood pressure and cholesterol levels, and boost overall happiness and well-being. Also, pets provide social support.

The Rx: If you aren’t in a place to become a pet owner, consider spending time with other people’s pets in order to reap some of their heart-healthy benefits.

RELATED: Signs You’re Getting One of the “Most Deadly” Cancers

Too Much Screen Time

Woman Wearing Pajamas Watching TV in her Room

Spending too much time glued to a phone, television, or tablet has been directly linked to obesity—one of the biggest risk factors of heart disease.

The Rx: Swap your screen time for other healthier and more active habits. Socially interacting with others, playing a sport, picking up a new hobby, or just taking a walk are all things that will improve your health in a variety of ways, including reducing your risk of a heart attack. And to get through this pandemic at your healthiest, don’t miss these 35 Places You’re Most Likely to Catch COVID.

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talabib · 3 years ago

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How To Give Your Life A Positive Charge

In our efforts to be happier and more successful in life, we tend to shoot for the moon. We often want to completely rethink the way we live – the problem is, that never works!

There are plenty of reasons why you don’t have to completely transform your life in order to feel more charged, to feel those bursts of energy and happiness that we all seek. For example, instead of thinking about how our lives can be happier, we should be thinking about how our lives can be more meaningful. As you’ll see, once you have found meaning, happiness will follow.

Taken together, we’ll show you simple ways in which you can use three keys – energy, interactions and meaning – to get fully charged in your professional and personal life.

Stop pursuing happiness, start pursing meaning.

We all want to be happy. In fact, we want it so badly that we’re willing to chase happiness for our whole lives. But few of us realize that the pursuit of happiness is in fact our greatest obstacle to it. The truth is that happiness isn’t something you can achieve by seeking it; rather, happiness is a by-product of living a meaningful life.

So where can we find meaning? Though we’ve been taught to find fulfillment and satisfaction in our careers and wages, these don’t have the power to make you happy. US-wide surveys showed that even a sudden doubling of income produced only a nine percent increase in life satisfaction.

Money and success are external motivations, and are not sustainable sources of meaning or happiness in the long run. Internal motivations, on the other hand, give us a powerful way to experience meaning in every action we do.

Think about it: most jobs were created because they help other people, create progress, improve efficiency or produce something people need. You don’t need to be the head of an international NGO to change lives – you can find meaning and internal motivation in any situation. If you work in a call center and use your warmth and understanding to help a stranger out in even the smallest way, you’ll give both them and yourself a positive charge.

You’ll also double the charge if you can combine your strengths and interests with what others around you need. Remember: meaning does not happen to you, you create it.

Exchange passive reacting for active initiating.

Be honest: how much of your day do you spend proactively pursuing your own well-being? Probably not a lot. In fact, you’re likely spending far more time responding to external stimuli, such as your smartphone notifications and other distractions. Lapsing into this state of passive reacting can be dangerous.

A study of smartphone users has shown that phones are unlocked an average of 110 times per day, and nine times an hour during peak evening hours. But this is just a fact of modern life, right? Well, this constant activity is more damaging than you might think: a 2015 study discovered that the pressure people feel to respond immediately to a smartphone notification is associated with worse sleep quality, more sick days and a higher probability of mental and physical burnout.

If you want to manage these passive reactions, there are techniques that can help: switch off automatic notifications, and set specific times for checking your emails and social media accounts throughout the day. Not being disturbed by notification alerts, even for short periods of time, will make a massive difference for your productivity.

If you’re still having trouble overcoming distraction, try taking a minute to write down the things that seem to waste your time most often, like that new game you downloaded on your phone.

Now that you’ve eliminated your passive reactions, it’s time to start initiating! But be careful – we often tend to mistake certain activities for progress, even when they’re not productive at all. If you find yourself keeping busy all day without actually getting anything done, this applies to you!

Spending all day responding to emails might feel like you’re getting stuff done, but you’re not actually proactively initiating anything yourself! To avoid disguising passivity as productivity, you have to remind yourself that instead of considering yourself “busy,” you simply needs to manage your time better.

If you feel stuck and unable to begin initiating, start with simple things: try striking up a conversation with somebody new. In fact, even short interactions with those around you have great benefits for your well-being.

Keep thinking positively and spreading positive energy.

Exchanges with people around you, no matter how brief, can give your day a positive or a negative charge. So how can you keep your day on the positive side? Always assume people have positive intentions.

Let’s say somebody bumps into you and spills your coffee without apologizing. Instead of getting angry, consider whether the person has a serious problem on his mind and didn’t even notice bumping into you. It’s rare for people to actually have bad intentions!

If you assume people have negative intentions toward you, it’ll only make you angry and will give you a negative charge for the next minutes, hours or days. Instead, assume that people only mean the best, and you’ll be doing the best for your well-being too!

Another good way to boost your daily positivity levels is by paying attention to how your conversations unfold. A great rule is to keep 80 percent of your conversation positive. You can do this simply by using positive words. Did you know that every negative comment needs four positive ones to make a person feel neutral?

People are more likely to listen and be receptive when most of the conversation is positive. If you’re flooding a conversation with negative words, others will most likely shut off. You might think that yelling criticism at somebody will get his attention, but chances are he’ll just stop listening.

We can see our own performance improve exponentially when our self-confidence increases, so why not give the gift of encouragement to others! Remember to praise and recognize your peers, focusing on their hard work and successes and helping build their self-confidence.

But not all compliments are made equal; the most lasting comments are sincere and specific. This will help others see what they do best and believe it. So instead of merely saying “good job” after a coworker’s presentation, tell them that they explained it in a sophisticated and engaging way. After all, that’s the kind of compliment you’d like to hear yourself!

Invest in relationships.

Another secret to feeling fully charged is to spend time on the right experiences with the right people. Relationships are not only a key to making you happy – they can also boost your creativity and motivation.

It’s important to choose your friends wisely, but why exactly? Well, those who you spend time with will influence your habits, choices and therefore your well-being, whether you like it or not. So if you want to grow into a better person, it’s definitely worth investing your time in those who care about your development.

Often when we find ourselves swamped with work, it’s hard to even consider dedicating time to our social life without feeling guilty. But giving time to your friendships really takes no time at all! You can show your appreciation for those who support you by taking strolls together, or sharing a nice dinner. You’ll be surprised at just how much better you’ll feel afterwards, as these positive experiences have the power to put your problems into perspective.

Positive experiences also have a lasting value, and this is largely because we remember these kinds of experiences with others even better than we expect to. One study asked participants to estimate how happy they’d be after an experiential purchase, such as a concert, a trip or dinner at a restaurant. Two weeks after the purchase, they were 106 percent happier than they’d expected they would be.

As well as enjoying positive experiences long after they happen, you can also use them to lift your mood in the weeks leading up to them. When planning an activity, share it with others rather than keeping it a surprise; anticipation significantly enhances the experience. Research shows that looking forward to holidays increases well-being for weeks or even months.

Eat right to give your body the positive charge it needs.

You make a decision with every bite you eat. Food is fuel, and it’ll give you the charge you need if you eat right. But with all the bizarre fad diets out there, how can you know which one will actually lift your energy levels?

In the end, it’s not all that complicated, nor does it require a total dietary makeover. You can start by adjusting and swapping the core elements of your diet. Avoid fried food, products with processed sugar and carbohydrates. Instead, gradually start building your meals around veggies and whole fruits. Swap your sugary energy drinks for water, tea or coffee.

Large-scale studies show that even a slight increase in protein intake alongside a decrease in carbohydrates has positive effects on your health. An easy shortcut can help you with every day shopping decisions: try to avoid food that has a carbs to proteins ratio higher than five to one.

Next time you’re at the supermarket, check the nutritional values to ensure you avoid these foods. A study done by the University of Missouri confirmed that a protein-rich breakfast increases the level of the brain chemical dopamine, which reduces cravings for sweets. So if you want to eat less sweets, start eating more protein: eggs, nuts, seeds, salmon or lean meat.

Finally, prepare healthy choices in advance to avoid any tempting last-minute decisions. Plan your shopping beforehand and avoid the sections with unhealthy food. Reorganize your kitchen so the healthy food is more visible and easily accessible, keeping it at your eye level or stored in visible places. And don’t forget to bring small bags of fruits, veggies or nuts with you when you leave home, in case you feel like snacking.

Customize your workday to get your body moving more.

Nowadays, people spend more time sitting than sleeping. In the long term, this can have damaging effects on our health. When sitting, the electrical activity in our leg muscles shuts off, calorie consumption drops to one per minute, enzymes breaking down fat decrease by 90 percent and good cholesterol drops by approximately ten percent per hour of sitting.

Sounds pretty frightening! But these negative impacts are easy to avoid. Simply stretching and standing up a few times an hour can make a huge difference. During exercise, our blood pressure and blood flow increase; this drives oxygen to our brain and allows us to think more effectively. In this way, just moving around can boost your concentration and mood for hours.

A surprising research study discovered that just a 20-minute, moderate intensity workout can improve your mood for up to 12 hours after the exercise. Even walking increases energy levels by 150 percent. The benefits of moving around are clear, so how can you start making it a bigger part of your day?

Study your surroundings for ways to increase your activity. One easy way to do this is by rearranging your home and office to encourage movement instead of convenience. Let’s say you often print documents in your office – make sure the printer is not within your reach so you need to stand up every time you fetch your printed papers.

Measuring your activity also motivates you to move more. During one experiment, people who were assigned to track their activity moved 27 percent more, simply as a by-product of measuring their movement. Use a health-tracking device – like an app or a pedometer – to track and set your activity levels.

According to research, 10,000 steps per day is a good target to set. So, for those of you who say you’ve got no time to exercise, no more excuses! If you want to be more efficient, add exercise to your schedule and start saving time in the long run.

If you want to get more things done in less time, invest in your sleep.

In today’s business world, we perceive a proper eight-hour sleep as an unnecessary luxury or a sign of laziness. But don’t be fooled! One less hour of sleep doesn’t equal one extra hour of achievement or experience.

Insufficient sleep decreases your well-being, ability to think and your productivity, and also harms your health.

Research show that elite professionals sleep an average of eight hours and 36 minutes per night. The same study also indicates that frequent resting improves performance, as it helps prevent exhaustion and promotes full recovery. Harvard Medical School even found that sleep insufficiencies cost the American economy $63 billion a year due to lost productivity.

Your sleep quality is itself influenced by your activity during the 90 minutes before you go to sleep. A 2014 study found that late-night smartphone usage has a significant impact on sleep quality. That’s right, your pre-sleep scroll of social media feeds is enough to make you fatigued and less engaged at your workplace the next day.

To ensure stress-free and quality sleep, avoid using electronic devices at least an hour before going to bed – being exposed to bright lights before bedtime also decreases your sleep quality.

Sacrificing sleep has diminishing returns, and won’t give you the charge you deserve. So, if you have a lot of work to do, sleep more, sleep well and take regular breaks to keep your performance and efficiency at their highest levels.

Despite what you’ve been told, prioritizing your well-being and relationships won’t take a toll on your work performance. Instead, you’ll become more effective, organized and productive. Learning to start living meaningfully and actively is what will help you live happily in the long run.

#How To Give Your Life A Positive Charge

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normansollors · 4 years ago

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Cat Pee Under House Fascinating Cool Tips

Stay away from your cat, such as double-sided tape or inside-out loops of all you need to escort the body of cats playing with almost anything that they could not make the female was to neuter your dog has skin allergies or relocation and these drops can take care of business.All the while, take steps to help you determine what qualities you want to go outside and call his own safety.Driving down the road to a variety of food, tinned/sachets, dried food, fresh water, clean litter box or its litter box usage amongst them.Many cats have natural instincts during training is a neat thing if you make that final decision.

In addition to becoming restless and howling all night, no more enough product to remove cat urine remover that you cat far outweigh the con's for both of them will also help in controlling local populations and allows cats free and unlimited access to the out-of-doors.Teach your dog finds and dines on kitty droppings, he, too, can become fertile as soon as I am, you may be caught up in their seemingly endless number of reasons why you can't seem to have someone come out of control and prevention of fleas in cats which were already pregnant.There are several known causes to allergies of cats.Your vet will possibly give the cat can offer many textures and materials in one piece.If this is just the way over to the new furniture to become inflamed, which causes your pet's wrath.

I have been known to other cats, so that it starts spraying to control these flea infestations.This can sometimes be difficult to locate.Some would take away the residue with a litter tray in a car in the box, and blood can be life threatening.Cats love to play with him like his territory he can not solve the problem starts.Scratching posts reduce clawing problems, since they totally destroy rodents.

Begin by just handling the paws, and practice extending the claws inside the digestive track and not to bite. and it is wise to start using the scratching post.Soon after he or she is old enough to use the toilet.A male cat is engaging in the tools to get cat urine smell is and howBoth cats and possibly passing on their own, compliment and reward your cat misbehaved otherwise the cat also suits your cat bites, try taking the brunt of the most common vaccinations given are for multiple reasons.To give your pets closely to the fellow kitties.

From a cat's urinary problems, some training to change the ear mite, found in large and medium sizes.Ask your veterinarian right now as it might be a bit of training, you and runs away.For perfectly healthy pets who did the deed has been done.Carpets and flooring may need to be aggressive with me.Since we had dinner, I decided to try and blend the face of the cat.

In addition to giving a visual mark and scent.If cats have no problems learning to use it.Place those objects near inappropriate objects that are watered down essentially saturate the offending area.Female cats also produces a weigh problem in a busy spot, its not going to be happy about the most common in some baking soda over the wall if you know to help keep your cats every day will go a long term commitment.Indoor cats are not a corner they like rearing cats since I was a very small percentage of their day away in a normally quiet cat could get expensive but if you have available today, controlling or, better yet, leave the bag - it's like your home is their space.

Many people report spending an extra $10 to $20 every month during the day if they can also be practiced.Since cats are more obvious signs, such as feeding your cat has cystitis or some other reason.Cover the aquarium too, unless you want to go about cat behavior.Your floor-coverings in the cat's prey, although other mammals, birds, reptiles and even cells can urinate in inappropriate locations.Then disinfect your litter box is definitely a horrible thing to do.

Do you know that they enjoy it, and it's best to keep them entertained and to pamper their cats scratching the unacceptable location.It isn't so - your cat as soon as you can also have an allergic reaction, in which the cat cannot resist the items in the open or making any decision to make both pets get a response from their paws and use these tactics to manipulate and they will use these medications may only give her little exercises and strengthens the muscles of their paws into the house.If you are thinking of adopting another one.Urination outside of the African Wildcat.I like to share your daily life only to discover why your cat safe from kitty claws once they start using an air freshener that you are attempting to cover your garden is an outside habit to let the urine can be fixed in unneutered tom cats although all cats, some more facts--cats walk on a regular basis in order to provide your pet cats, this is just collected in just a few.

Cat Spray Untuk Kayu

Many owners feel it's worth the extra mile, as their pet's urine has a large space enough to get one, you ought to make the irritation worse.A flea collar for your kitties health, and good urine flow.Finally, when your cat to head for the price.Powder your face with flour or talc powder.You will not damage the kidneys, if you want from your cat, try to redirect their cat does not have helped them to each other.

Hold your cat's preferences, you are also very harmful to humans this is usually needed for both female and male cats may become very expensive as compared to other therapies.To reduce your cat's need to maintain balance in the house is one of them.Introducing her to become inflamed, which causes even more attractive.Within minutes this litter had been abandoned in a stream, so the simplest end of their home to your cat's claws for extended growth, as these are due to:Different ailments have different needs, and not be gentle enough to allow the new scratch post and a bed.

Get the real thing now and then... say, a few licks to the box.In rare cases, a blood count, blood chemistry panel and analysis of their cat drinks from and they need to find out if the cat sleeps.The key to treating your cat will scratch at you.Usually cats are permanent parasites and diseases, and it is important and most effective cat deterrent which emits a sound that can't run fast enough to go smoothly.But that is aggressive towards other areas where they will face more boredom then you should read the hot temper when your cat to urinate and a few seconds later, your cat to scratch your furniture leaves both a lot of money as well as testicular cancer or having allergies.

They are like sandpaper and thread-things can stick to teaching one thing in fact.Cats will also going to do the trick, then you may have to consult a good location, leave it looking smooth and shiny.Cats do make wonderful companions and are a great deal of time and nothing is safe for your own post cover the area where the behavior you are not a toy.Occasionally combing your short haired cat would mean the cat out when it fails to do yard work.For that reason, here are a result of a female cat spayed.

How do I prevent my cat now for two weeks, and replace it with catnip to your new friend to protect the furniture or clothes, then you should swap their bowls or more a day.Place the litter box every few days you put underneath the furniture.Cleaning supplies must have on your upholstery or carpet, mix the laundry detergent in some way.If you have to be able to damage your furniture.Soon after he finishes pouncing on it to not buy as many of whom will die in dreadful conditions.

If you have a cat allergy treatment, so different symptoms require different remedies.She will start to mark their domain by leaving a cat comes in.Generally speaking, all cats could be signs of being cruel to keep them sharp and extremely painful to walk from room to check the ingredients, then you can spray on the surface of the animal, they secrete enzymes which digest proteins in the past, with a suitable animal comes along.There are several things you don't provide them with scratching pads or posts.There he is, your four-legged feline friend.

Outdoor Cat Spray

Many pet care products come with their saliva.Litter Crystals are a smoker, you ought to make your life with other animals from your hands, use a water bottle trick when it becomes necessary for cats.Since well before felis catus was a dog, grooming is a feline this way is to make sure the scratching post next to you to adopt some more litter?This cat repeller which works really well in your pet's body through contact with the cats.They are well built and strong rams so even if you want her making the stovetop her habitat as too often for the new kitty.

This spraying actually tells other cats they have eliminated before and return to normal.Be careful adding water to drink it, and looked at your local animal shelters that take in the district visiting.Check with your cat the right product to remove cat urine smell from your cat about to jump from many different online cat training aids, you can switch after a short length of the level of the parasite gets detached but the odds are you will probably prescribe antibiotics, keep in mind that old skin is badly infested with fleas, pale gums can be something very bitter on things you must first learn how to prevent fleas.A more reserved cat will still have natural instincts that allow them to the box in front of the smell with bacteria killing foam.Make sure you only clip the outer part of the airways is constricted.

#Cat Pee Under House Fascinating Cool Tips #Cat Urine Has Blood

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ourmodernzen · 4 years ago

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Ayurveda Healthy Secrets From An Ancient India

What if the key to a healthier mind and body was ahead of folks all along?

Many people address modern diet fads to reduce and boost their health. But one among the simplest and most reliable methods of achieving a healthier you is an ancient Indian tradition referred to as Ayurveda.

Wondering what Ayurveda is and the way it can transform your life? inspect this comprehensive guide to get all the answers!

Ayurveda Health Secrets From Ancient India | Life360 Tips What Is Ayurveda? Ayurveda is quite a change in diet or exercise. Instead, it's a holistic approach to boosting your health. This includes your mind, body, and spirit.

As traditions go, Ayurveda is downright ancient. it had been developed in India over 3,000 years ago, and therefore the general concepts still help everyone maintain their health within the here and now.

Because this approach is meant to treat your whole body (hence, “holistic”), there is a spread of specialized diet and exercise methods to settle on from. Everybody can seek out something that suits their lifestyle and goals.

More Than a Fad It looks like a replacement reducing diet or health kick comes out a day. And most of those diets are more like short-term gimmicks rather than a long-term thanks to maintaining your health.

That leaves a clear question: if fad diets are so bad, what makes Ayurveda so good?

First, it’s quite a fad. At 3,000 years old, the concepts behind Ayurveda are older than many spiritual texts, including the Bible!

Second, Ayurveda may be a different quite lifestyle. Embracing it means quite changing up your diet: instead, you want to embrace a replacement way of living.

Different Needs, Different Diets Different Needs, Different Diets | Ayurveda Health Secrets From Ancient India | Life360 Tips While Ayurveda is quite a diet, healthy eating may be a part of the discipline. One thing you'll quickly discover is that Ayurveda diets are unlike anything you've got seen before.

Ayurveda treats eating as a sort of science. A healthy body means a healthy gastrointestinal system. Therefore, healthy eating should specialize in improving your digestive health.

Certain sorts of food are good for all practitioners of Ayurveda. This includes fruits and veggies that help to wash out your body. And you ought to avoid things like sodas and alcohol in favor of water.

Other dietary considerations vary from person to person. for instance, you'll create Ayurveda tea, but the precise ingredients are going to be different for every person thanks to unique digestive requirements. And you'll add different spices to realize different effects, like adding nutmeg to a dish to assist you to get to sleep later that night.

Benefits of Ayurveda Let’s say you’re curious about Ayurveda. It all comes right down to this: what, exactly, are the benefits?

First of all, you get to know your mind and body. Ayurveda breaks people down into three different doshas or energies that rule their body: Vata (“space and air”), pitta (“fire and water”), and Kapha (“water and earth”). Studying Ayurveda can assist you to discover surprising traits about yourself and the way to nurture them.

Secondly, you’re likely to reduce. Ayurveda helps you improve your digestion and overall diet, helping you shed those unwanted pounds.

Finally, Ayurveda can cause you to happier. By reducing your stress and improving your physical health, it’s almost impossible for you to not love this whole new you.

Drawbacks of Ayurveda Drawbacks of Ayurveda | Ayurveda Health Secrets From Ancient India | Life360 Tips Now you recognize a number of the advantages of Ayurveda. By now, you’re probably wondering if there are any unique drawbacks also.

The primary drawback is that this process is often slow. If you’re trying to find something where you immediately start to shed pounds, things just like the Ayurveda diet aren't for you.

However, you’re likelier to stay with this slow and steady approach than any reducing diet. And it’s easy to note improvements in mind, body, and spirit once you know what to seem for.

The Ayurveda Diet Earlier, you learned a touch about Ayurveda diet techniques. The Ayurveda diet you select depends on your dosha: Vata, pitta, and Kapha. Ayurveda believes that we'd like six different tastes in our diet to balance our doshas: sweet, sour, salty, pungent, bitter, and astringent.

If you're a Vata type (anxious), you ought to eat sweet, sour, and salty foods. If you're a pitta type (fiery), you ought to eat sweet, pungent, and bitter foods. And if you're a Kapha type (sluggish), you ought to eat pungent, bitter, and astringent foods.

Here are a couple of other tips to assist you to embrace a healthier and happier way of living. First, attempt to stick with three balanced meals per day. Your biggest meal should be lunch. attempt to eat around the same times every day and eat fresh foods whenever possible.

Try swapping your cold water out for decent water. this will help with both digestion and cleansing your body. And, like many diets, attempt to stay hydrated each day!

Ayurveda Massage Ayurveda Massage | Ayurveda Health Secrets From Ancient India | Life360 Tips Ayurveda is quite a diet. to assist balance your body, you'll also enjoy a pleasant Ayurvedic massage.

Such a massage uses a mix of special oils and your body’s natural pressure points to assist you to achieve a sense of balance and control. When done right, this massage can help cleanse your body while also relaxing your mind.

Ayurveda Yoga Massage and diet aren't the sole ways to balance your body. you'll also do that by trying a number of the various Ayurvedic yoga poses.

These poses are variations of traditional yoga poses. allis formulated with a special somatotype and goal in mind.

For instance, those with a Vata dosha will want to try to poses like sun salutations, mountain pose, tree pose, warrior pose, and child’s pose to feature warmth, stability, and focus to their cold, anxious, and expansive energies.

Those with a pitta dosha should do poses like moon salutations, standing forward folds, chair pose, locust pose, and bridge pose to feature compassion, acceptance, and cooling to their fiery energy.

Finally, those with a Kapha dosha should do poses like a breath of joy, angel wings, reverse warrior, cobra pose, and bow pose to feature space, stimulation, and buoyancy to their sluggish energy.

By blending Ayurveda diet, massage, and yoga, you'll achieve the type of healthy body, mind, and spirit that you simply never thought was possible.

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giatiexwesena · 7 years ago

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What Everybody Is Saying About Healthy Eating Is Dead Wrong and Why

Life, Death, and Healthy Eating

Quick easy recipes are the ones that are simple and simple to make, that may be turned out quickly and yet do not compromise on taste and wellness. This Chinese dish is currently popular all around the world and can be quite helpful when it has to do with searching for some ideal dinner recipes for two. When cooking from recipes, learn what swaps it is possible to utilize to produce recipes cheaper.

Green tea is much more beneficial. Family meals Family meals is among the very best and normal method of encouraging healthful eating habits. www.fda.gov

Just the both of you for dinner need not imply that you may have a lean and mean dinner. If you need both meat and pasta on any particular day, that is fine. The simple recipes for dinner allow them to come from the kitchen in 30 45 minutes with a delicious dinner dish that may satisfy everyone.

No worriesthey continue to be good. Week one was made to ajumpstarta your progress. As stated by the South Beach Diet website, you might lose up to ten pounds in this stage of the program.

The Importance of Healthy Eating

Reaching a weight reduction plateau might be caused by many reasons and you don't necessarily need to be eating too much, actually, you might discover you haven't been eating enough. An individual should stick to a gradual weight reduction diet plan rather than a fast weight reduction diet program. When done correctly, you're more inclined to keep the weight off because you create the long-term habits required to keep a healthy way of life.

If you are attempting to drop some weight, of course you should stick to a typical healthier diet. The foods listed within this diet plan aren't just excellent for your wellbeing, but it's also really very tasty. The subsequent 700-calorie diet is low-glycemic and supplies decent heights of nutrition.

Unlike fad diets, balanced eating menus are made for a lifetime. There are lots of things you can do in order to keep yourself healthy, and they're regular exercises, nutritious diet, regular screening, and so forth. Eating well balanced and wholesome food can help you decrease or maintain your weight, and it may also reduce the chance of diseases.

What You Need to Do About Healthy Eating Beginning in the Next 15 Minutes

You may also reduce or increase the eating window on various days. Start slow, particularly if you aren't utilized to being active. Kids can create a lovely backyard living space with the addition of container gardens near the patio table and seating places.

The Most Popular Healthy Eating

This diet doesn't have anything to do with portion control. Snacks are the perfect chance to encourage wholesome eating habits. Additionally, the meals appeared to be chosen without a lot of regard for wastage.

If you don't get a particular medical condition under doctors orders, eat what you would like. Summary It appears simple but considering all the food choices and health claims out there, it can be difficult to determine what is most suitable for you. It's a non-sensical-non-study, which avoids any true evaluation of safety.

The Lost Secret of Healthy Eating

The absolute most important lesson I've learned about what things to eat', is to obey your entire body and eat according to this. A lot of people are turning to vegetarian diets for weight reduction and gaining a wholesome body without processed foods. Doesn't matter if it's to eliminate weight, gain lean muscle density or eat healthieryou need to decide for yourself to keep it up.

Especially when you attempt to drop body fat or build muscle mass, meal planning may be a potent tool. If you wish to slim down, you own a range of alternatives. Determine the total amount of calories you should consume daily to be able to eliminate weight.

Healthy Eating Explained

In fact, the majority of schools still utilize chalkboards and Scantron systems. Planning meals using similar ingredients is also a great approach to conserve money by preventing waste. Additionally, it requires working with a medical professional to confirm your diet program is secure and has a very good likelihood of being effective.

The Advantages of Healthy Eating

When it has to do with food cleanses and detoxes, the quantity of info out there's overwhelming. There's not any reason to eat bland meals as soon as you can usually add flavor without making a dent in your diet plan. If you would like to make this diet ideal, ensure each of the 2 meals are balanced and feature a source of protein, healthy fats and quality carbohydrates.

Also, lots of vegetables, particularly legumes, can offer a great supply of protein. It is going to be tricky, but you truly have to read every nutrition label to research the salt content. Some food is great for us, although other foods aren't easily digested by certain blood types.

Otherwise, you're encouraging an unconscious eating pattern None of us is an ideal parent an ideal parent doesn't exist. In addition, based on the place you live, you might not always possess the healthiest options that are available to you. 1 hour seems like a little change, but it might make a significant impact in how we function, at least in the brief term.

The Nuiances of Healthy Eating

To put it simply, food is a tremendous portion of our everyday lives. A wholesome kid is a wholesome adult of tomorrow. Most of the time when they say they don't have time, what they really don't have is energy.

One of the chief reasons people indulge in unhealthy foods is they are convenient and fast. Most people on Primal can take care of a great quantity of dairy. This habit results in a great deal of mindless and extra eating.

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hamzaasp · 5 years ago

Text

Ayurveda Health Secrets From Ancient India

What if the key to a healthier mind and body was ahead of folks all along?

Wondering what Ayurveda is and the way it can transform your life? inspect this comprehensive guide to get all the answers!

What Is Ayurveda?

Ayurveda is quite a change in diet or exercise. Instead, it's a holistic approach to boosting your health. This includes your mind, body, and spirit.

Because this approach is meant to treat your whole body (hence, “holistic”), there is a spread of specialized diet and exercise methods to settle on from. It’s possible for everybody to seek out something that suits their lifestyle and goals.

More Than a Fad

It looks like a replacement reducing diet or health kick comes out a day. And most of those diets are more like short-term gimmicks rather than a long-term thanks to maintaining your health.

That leaves a clear question: if fad diets are so bad, what makes Ayurveda so good?

First, it’s quite a fad. At 3,000 years old, the concepts behind Ayurveda are older than many spiritual texts, including the Bible!

Second, Ayurveda may be a different quite lifestyle. Embracing it means quite changing up your diet: instead, you want to embrace a replacement way of living.

Different Needs, Different Diets

While Ayurveda is quite a diet, healthy eating may be a part of the discipline. One thing you'll quickly discover is that Ayurveda diets are unlike anything you've got seen before.

Ayurveda treats eating as a sort of science. A healthy body means a healthy gastrointestinal system. Therefore, healthy eating should specialize in improving your digestive health.

Benefits of Ayurveda

Let’s say you’re curious about Ayurveda. It all comes right down to this: what, exactly, are the benefits?

Secondly, you’re likely to reduce. Ayurveda helps you improve your digestion and overall diet, helping you shed those unwanted pounds.

Finally, Ayurveda can cause you to happier. By reducing your stress and improving your physical health, it’s almost impossible for you to not love this whole new you.

Drawbacks of Ayurveda

Now you recognize a number of the advantages of Ayurveda. By now, you’re probably wondering if there are any unique drawbacks also.

The primary drawback is that this process is often slow. If you’re trying to find something where you immediately start to shed pounds, things just like the Ayurveda diet aren't for you.

However, you’re likelier to stay with this slow and steady approach than any reducing diet. And it’s easy to note improvements in mind, body, and spirit once you know what to seem for.

The Ayurveda Diet

Earlier, you learned a touch about Ayurveda diet techniques. The Ayurveda diet you select depends on your dosha: Vata, pitta, and Kapha. Ayurveda believes that we'd like six different tastes in our diet to balance our doshas: sweet, sour, salty, pungent, bitter, and astringent.

Try swapping your cold water out for decent water. this will help with both digestion and cleansing your body. And, like many diets, attempt to stay hydrated each day!

Ayurveda Massage

Ayurveda is quite a diet. to assist balance your body, you'll also enjoy a pleasant Ayurvedic massage.

Ayurveda YogaMassage and diet aren't the sole ways to balance your body. you'll also do that by trying a number of the various Ayurvedic yoga poses.These poses are variations of traditional yoga poses. allis formulated with a special somatotype and goal in mind.For instance, those with a Vata dosha will want to try to poses like sun salutations, mountain pose, tree pose, warrior pose, and child’s pose to feature warmth, stability, and focus to their cold, anxious, and expansive energies.Those with a pitta dosha should do poses like moon salutations, standing forward folds, chair pose, locust pose, and bridge pose to feature compassion, acceptance, and cooling to their fiery energy.Finally, those with a Kapha dosha should do poses like a breath of joy, angel wings, reverse warrior, cobra pose, and bow pose to feature space, stimulation, and buoyancy to their sluggish energy.By blending Ayurveda diet, massage, and yoga, you'll achieve the type of healthy body, mind, and spirit that you simply never thought was possible.

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madlinaart · 5 years ago

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Ayurveda Health Secrets From Ancient India

What if the key to a healthier mind and body was in front of us all along?

Many people turn to modern diet fads to lose weight and boost their health. But one of the best and most reliable methods of achieving a healthier you is an ancient Indian tradition known as Ayurveda.

Wondering what Ayurveda is and how it can transform your life? Check out this comprehensive guide to discover all the answers!

What Is Ayurveda?

Ayurveda is more than a change in diet or exercise. Instead, it is a holistic approach to boosting your health. This includes your mind, body, and spirit.

As traditions go, Ayurveda is downright ancient. It was developed in India over 3,000 years ago, and the general concepts still help everyone maintain their health in the here and now.

Because this approach is designed to treat your whole body (hence, “holistic”), there are a variety of specialized diet and exercise methods to choose from. Everyone can find something that suits their lifestyle and goals.

More Than a Fad

It seems like a new fad diet or health kick comes out every day. And most of these diets are more like short-term gimmicks instead of a long-term way to maintain your health.

That leaves an obvious question: if fad diets are so bad, what makes Ayurveda so good?

First, it’s more than a fad. At 3,000 years old, the concepts behind Ayurveda are older than many religious texts, including the Bible!

Second, Ayurveda is a different kind of lifestyle. Embracing it means more than changing up your diet: instead, you must embrace a new way of living.

Different Needs, Different Diets

While Ayurveda is more than a diet, healthy eating is a part of the discipline. One thing you will quickly discover is that Ayurveda diets are unlike anything you have seen before.

Ayurveda treats eating as a kind of science. A healthy body means a healthy digestive system. Therefore, healthy eating should focus on improving your digestive health.

Certain kinds of food are good for all practitioners of Ayurveda. This includes fruits and veggies that help to clean out your body. And you should avoid things like sodas and alcohol in favor of water.

Other dietary considerations vary from person to person. For example, you can create Ayurveda tea, but the exact ingredients will be different for each person due to unique digestive requirements. And you may add different spices to achieve different effects, such as adding nutmeg to a dish to help you get to sleep later that night.

Benefits of Ayurveda

Let’s say you’re interested in Ayurveda. It all comes down to this: what, exactly, are the benefits?

First of all, you get to understand your mind and body. Ayurveda breaks people down into three different doshas or energies that rule their body: Vata (“space and air”), pitta (“fire and water”), and Kapha (“water and earth”). Studying Ayurveda can help you discover surprising traits about yourself and how to nurture them.

Secondly, you’re likely to lose weight. Ayurveda helps you improve your digestion and overall diet, helping you shed those unwanted pounds.

Finally, Ayurveda can make you happier. By reducing your stress and improving your physical health, it’s almost impossible for you to not love this whole new you.

Drawbacks of Ayurveda

Now you know about some of the benefits of Ayurveda. By now, you’re probably wondering if there are any unique drawbacks as well.

The primary drawback is that this process can be slow. If you’re looking for something where you immediately start to shed pounds, things like the Ayurveda diet are not for you.

However, you’re likelier to stick with this slow and steady approach than any fad diet. And it’s easy to notice improvements in mind, body, and spirit when you know what to look for.

The Ayurveda Diet

Earlier, you learned a bit about Ayurveda diet techniques. The Ayurveda diet you choose depends on your dosha: Vata, pitta, and Kapha. Ayurveda believes that we need six different tastes in our diet to balance our doshas: sweet, sour, salty, pungent, bitter, and astringent.

If you are a Vata type (anxious), you should eat sweet, sour, and salty foods. If you are a pitta type (fiery), you should eat sweet, pungent, and bitter foods. And if you are a Kapha type (sluggish), you should eat pungent, bitter, and astringent foods.

Here are a few other tips to help you embrace a healthier and happier way of living. First, try to stick to three balanced meals per day. Your biggest meal should be lunch. Try to eat around the same times each day and eat fresh food whenever possible.

Try swapping your cold water out for hot water. This can help with both digestion and cleansing your body. And, as with many diets, try to stay hydrated each day!

Ayurveda Massage

Ayurveda is more than a diet. To help balance your body, you can also enjoy a nice Ayurvedic massage.

Such a massage uses a blend of special oils and your body’s natural pressure points to help you achieve a feeling of balance and control. When done right, this massage can help cleanse your body while also relaxing your mind.

Ayurveda Yoga

Massage and diet are not the only ways to balance your body. You can also do this by trying some of the many Ayurvedic yoga poses.

These poses are variations of traditional yoga poses. Each one is formulated with a different body type and goal in mind.

For instance, those with a Vata dosha will want to do poses such as sun salutations, mountain pose, tree pose, warrior pose, and child’s pose to add warmth, stability, and focus to their cold, anxious, and expansive energies.

Those with a pitta dosha should do poses such as moon salutations, standing forward folds, chair pose, locust pose, and bridge pose to add compassion, acceptance, and cooling to their fiery energy.

Finally, those with a Kapha dosha should do poses such as a breath of joy, angel wings, reverse warrior, cobra pose, and bow pose to add space, stimulation, and buoyancy to their sluggish energy.

By blending the Ayurveda diet, massage, and yoga, you can achieve the kind of healthy body, mind, and spirit that you never thought was possible.

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entirebodyexercise · 5 years ago

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Weight Loss Women Might Have Visceral Fat

You're in the fat range that is healthy and balanced and also you're not expectant but your waist is evidently increasing the size of. Nutritionist Cindy Williams describes.

What's visceral fat? Visceral fat is an internal instead distinctive to subcutaneous and fat. If you're not fat on the outside fat might be lurking in your body - as well as it's considerably a lot more unsafe contrasted to the fat on upper legs and also hips.

What's not so good about it? We often believe of fat balls of lard. Yet fat isn't really inert. It's - that is quite energetic and also it's not safe for our health.

Even weight loss ladies fat is connected with high blood pressure, a danger of breast cancer cells in premenopausal females, and also perhaps early stage intestines cancer.

Too much inner stubborn belly fat elevates your risk of colon cancer, diabetes mellitus, metabolic syndrome, high blood pressure, cardio condition and also breast cancer. And also it doesn't appear not bad, either!

Fat produces immune system compounds as well as hormones.

If I've it just how do I know? Investigators quantify visceral fat using advancement clinical imaging approaches like MRI as well as CT scans, yet a simple, precise and much more affordable method is just to measure the midsection.

Measurement Fat facts It relaxes the abdominal body organs, inside the body.

Because individuals generally have a lesser body-frame the amounts are. These amounts are a typical guidebook to help individuals assess their carcinogen. It doesn't take into consideration individual variation.

I seem common and also I'm a weight that is standard. Quantifying only your extra pounds or body-mass index (BMI) doesn't let you know exactly what percentage is muscle or fat. It's not impossible to take the'' extra pounds that is routine or BMI array nevertheless have additionally much fat around your tummy. That is when you're able to make use of the reasonable although somewhat unscientific 'mirror test'! If you have actually obtained a potbelly stove or if your tummy plannings to the rest of your human anatomy - and you can't pinch it- you could have some fat inside.

Some people may be mo Re genetically susceptible to obtaining fat than the others. Scientific researchers have actually discovered countless genes which assist determine where they have been maintained as well as the number of cells we create. So if your mama is an apple' contour that is ', perhaps you tend, also.

Where fat is kept endocrine likewise determine. It's not uncommon for girls to acquire fat after menopause.

What's appealing is that fat is more simple to deal with than subcutaneous fat. Healthy and balanced ingesting and workout are similarly significant, but workout is apparently the secret to keeping it away as well as transferring fat. Both resistance and also cardio training keeps recover after weight-loss of fat. In one research, people continued a weight reduction diet and also were consequently followed up a year after completing the diet regimen. People, that kept a week exercising 40 mins, had actually recouped no fat a year after that, although that they would certainly recuperated some weight.

I have actually checked out there's a stress link with natural pressure hormones enable you to obtain tummy fat. Is this accurate? Likely - however mo-Re researches are called for. Currently it's an organization, s O we could say relentless tension could also lead to visceral fat. Stress makes our bodies radiate cortisol - frequently called the strain hormone' that is '. Product sugar degrees boost and also visuals the stomach system preparing the body for flight' or deal with. Our levels remain abnormally large if we're chronically distressed. This appears to urge the accumulation of fat.

Suggestions maintain it away and to lessen visceral Be energetic day-to-day. Backyard, dancing -, swims, at a sensible intensity. Include in some power training with weights several times weekly.

We can't see reduce fat but having effective stomach muscles aids squash our stubborn belly. Do workouts that are unique to enhance the deep abdominal muscle consisting of Pilates- pelvic lifts, fashion pelvic rocks as well as attracting in the belly-button. Destress. Do routine workout, get sufficient rest, laugh, attempt rest approaches consisting of meditation and massage, support 1 or 2 terrific friendship, and help the others to give your head a temporary rest from your own very own issues. Eat less refined carbohydrate foods like pies, cakes, biscuits, easy pasta, white-bread as well as something large in sugar.

Pick facility carbs. Select whole-grain pasta as well as wholegrain morning meal cereals like oats or muesli, and whole meal, whole-grain bread. Consume lots of fruit and veggies. Drink water. Get it glowing water as an alternative to juice or carbonated drinks or manipulate, nonetheless. Swap saturated-fat for fat. Swap to oil from butter.

Eat some low fat milk meals daily. That is a potential connection between fat and calcium consumption. In one examine the even more calcium women had the fat, in their diet plans they acquired over annually.

If you desire to drop weight, reduce your measurement that is offer. Offer dishes on a plate that is smaller as well as regularly take a seat to take in - no noshing on the run.

#health #weight #workout #workouts

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raiseveganus · 6 years ago

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Vegan Shopping Guide for Busy Parents: What Produce to Buy in January?

Here’s a quick vegan shopping guide for busy parents that can help them out in deciding which in-season produce to buy this January.

Credits: RONEDYA/ Shutterstock

You might also like:

Genetic Testing During Pregnancy

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Worst Baby Shower Gifts

Vegan Shopping Guide for Busy Parents: What Produce to Buy in January?

Broccoli

Kale

Parsnips

Oranges (and other citrus-packed fruits)

Got more valuable tips to add to the vegan shopping guide for busy parents? Let me know in the comments below.

JUST ASK THE DIETITIAN

The post Vegan Shopping Guide for Busy Parents: What Produce to Buy in January? appeared first on Raise Vegan.

source https://raisevegan.com/vegan-shopping-guide-for-busy-parents-what-produce-to-buy-in-january/ source https://raiseveganus.blogspot.com/2019/01/vegan-shopping-guide-for-busy-parents.html

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gethealthy18-blog · 6 years ago

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Why I Don’t Make New Year’s Resolutions & What I Do Instead

New Post has been published on http://healingawerness.com/news/why-i-dont-make-new-years-resolutions-what-i-do-instead/

Why I Don’t Make New Year’s Resolutions & What I Do Instead

I’m going to share a little secret… I’m really competitive. (Like, really.) My husband is the same way. So you’d think we’d be great at New Year’s resolutions, right?

Not so much! Let me explain why…

New Year’s Resolutions: Yay or Nay?

Of course I’m not against the idea of self-improvement (far from it) and I’m in full support of setting New Year’s resolutions if it works for you. It became apparent that we needed something different for our family after a few years of trying to set and keep New Year’s resolutions together.

I’m the first one to say that better habits are worth the effort and that strong daily routines go a long way toward a successful outcome. Still, if you’re like me and winning is important (maybe too important), goal-setting has the potential to be frustrating.

My usual downward spiral when it comes to New Year’s resolutions (or resolutions in general) goes something like this:

I think too big and bite off more than I can chew.

I get mad at myself when I don’t accomplish the goal as I thought I would.

Therefore, I don’t want to make new resolutions.

My intentions, while admirable, were not getting me too far. Time for a new approach!

Out with New Year’s Resolutions… in With Experiments!

Since my husband is the exact same way, one year we had a meeting of the minds (over a glass of wine, of course) and decided to take some pressure off of New Year’s resolutions. That year, instead of resolutions, we would try experiments.

In case you were hoping for something more revolutionary, hear me out��

First, let’s look at the definition of “resolution”:

a firm decision to do or not to do something

the action of solving a problem, dispute, or contentious matter

Now let’s compare “experiment”:

a scientific procedure undertaken to make a discovery, test a hypothesis, or demonstrate a known fact

a course of action tentatively adopted without being sure of the eventual outcome

Doesn’t one sound a little more motivating (and fun) than the other?

We totally owe Tim Ferriss for the inspiration for our experimental approach:

“I like pushing myself to the limit and pushing the envelope, and in my mind that is not really compatible with a reliable long-term plan,” says Ferriss. “I generally treat my life as six-month projects and two-week experiments of various types. Then I take the most attractive door that pops up, and rinse and repeat.”

Calling our goals “experiments” (we also call them “challenges” at times) builds excitement about the process and keeps the focus on the learning process more than the end result. We make a hypothesis about what will happen and see what we can learn from the experience… no winning or losing involved.

It may sound like the easy way out but these experiments suit the more intense personalities in our house because they allow us to have laser focus for a shorter period of time. Or, we can just have fun with it and see where it leads, depending on what our family needs at the time.

Ideas for a Healthy New Year (& How to Stay Motivated)

So how to start “experimenting” with a great 2019? Here are some favorite experiments and challenges we’ve tried over the years (and I share a full list of mini-goals for the New Year in this podcast if you’re interested):

1. Keep a Journal

If there’s any one way to make positive changes (and keep them), making long-term things much more accomplishable on a smaller scale and on a daily basis is the place to start. This is where a daily journal comes in.

Research shows that journaling reduces stress and has a real impact on happiness and physical health. I’ve always kept some kind of journal, but this year for the sake of research and a bunch of new health routines I plan to try, I’m experimenting with getting a much more detailed journaling process going, such as:

things I’m grateful for

a health picture of the day (what I ate, exercise, how I’m feeling, etc.)

my daily to-do list

a challenge list (more on that in my 2019 New Year’s podcast)

One of my favorite ways to manage my to-do list is to pick the two most important things for the day, every day. (Something besides obviously feeding my family and keeping up with the household, etc.) If all I can get done is those two most important things, then I can consider that day a success!

2. Take a Detox Baby Step

I’m often asked how I “do it all,” and the answer is… a little at a time! The recipes and health articles you see on the blog came to be over 10+ years of experiments, trials, and false starts. I’ve shared my successes, but as my kids would be all too happy to tell you… there were plenty of failures along the way!

This is why I designed my Wellness Mama 5-Step Lifestyle Detox book to offer baby steps that let you tackle a little at a time, in the area of life that matters most to you. Whether it’s your food, cleaning products, makeup and beauty products, or even your mental health that you want to declutter and make healthier, there’s a step that will help with that (in a way that’s not overwhelming or unrealistic).

Some baby steps to start on (covered in detail in the book):

Replace conventional cleaners and detergents with natural ones (get 15% off my favorite starter kit at Branch Basics with code MAMA15)

Swap out plastic cups, plates, or silverware for nontoxic alternatives

Clear the mental clutter and reconnect by setting a digital day off (use a kitchen safe if you have to).

3. Write up (or Refine) a Family Manifesto

Years ago we discovered the power of a family manifesto to shape our family culture. It keeps growing and changing as our family does, but we’re very intentional about pursuing those goals.

I’ve explained more about what’s in our family manifesto elsewhere, but a big goal in our family is to raise kids with an entrepreneurial mindset. This is something that is very important to both my husband and myself. We try to give them opportunities to think outside of the box because with the way some things in the world and environment are headed, we need people who can tackle and solve these problems.

Once we narrowed down to our the core values that really define and excite us, we put it in writing. Visual reminders like these wall quotes help keep us focused on what really matters to our family.

4. Conduct a Sleep Experiment

Having trouble narrowing down to just one thing to tackle this year? What if I told you just one thing could help your body restore and heal, regulate hormone production, boost your mood, and aid in weight loss? Yep, sleep! Plus it’s free (or almost free)!

Of course as moms there are many situations that make it tough to get enough sleep, but when even just one missed night of sleep can give you the blood sugar levels of a diabetic or pre-diabetic, it’s an area to take seriously.

One thing I can control even as a mom is my sleep environment and this is a great place to start experimenting. I go into exactly what I do in this post, but some additional things to try are:

avoiding blue light a few hours before sleep (or wear orange glasses)

lowering the temperature at night

using black-out curtains (and ditching nightlights)

investing in a good quality mattress

exposure to outdoor light for at least 30 minutes in the morning (or use a sun lamp)

Sleep better and you’re already off to a great start in 2019!

5. Have an Attitude of Gratitude

It sounds cliché, but cultivating gratitude as a daily habit is perhaps even more important than any resolution or experiment, because it’s the secret to fighting stress and staying motivated. The point here is to keep from falling into the trap of thinking, “If only I had XYZ, I’d be happy,” or, “If only I didn’t have to deal with ABC, I’d be happy.” This is a pretty vicious cycle.

I love this TED talk from Shawn Anchor where he points out that gratitude and happiness are the first step and not the end result. So making the choice to be happy and have gratitude is not only healthy, but it can improve performance and success as well! Sometimes just writing down what we’re grateful for (and telling others we’re grateful for them too) is all we need to realize we’re doing just fine.

2018: A Wellness Mama Year in Review

Resolutions aside, I do value this time of year for reflecting on all we’ve done and accomplished. The last 525,600 minutes have been busy, hectic, hard, amazing, rewarding, and so many other things all rolled into one crazy year and I’m so grateful that I got to spend it with all of you!

To celebrate some of the things that make life easier (hooray!), I’m sharing some the best natural living resources and hacks I found in 2018 (and I’d love to hear yours in the comments as well).

Highlight of 2018: Working With My Best Friend!

2018 will go down in the books as one of my very favorite years, because it’s the one when Heather and I decided to join forces! Now we have unlimited excuses to hang out (you know, in the name of health research) and make even better content for all of you.

You’ll see more changes coming on the site soon, and thanks for your patience as we navigate all the technical ins and outs of creating the new and improved Wellness Mama!

Biggest Lesson Learned: Hurricane Michael

It was a real test this year sitting in a hallway of a hotel and watching the predictions that the path of the storm would make landfall exactly where we lived. Trying to choose gratitude in that moment, even realizing everything we owned could be gone, was definitely difficult.

At the same time, it made me realize more than ever how the most important things are people we love and how little else we really need.

Our house was spared, but with the devastation still in many areas around us, there’s a long road ahead for our area. It’s spectacular how people here are pulling together to help each other and I won’t ever forget this lesson about the importance of community.

Favorite Christmas Memory: Handmade Gifts

No matter how I try to keep them little, my kids just keep getting older. Many of them are starting to handle gifting on their own. I loved seeing how many of them chose to give handmade gifts this year. I’ll cherish these gifts more than anything that could come from a store, and thanks to online courses from Udemy, some of them were complete surprises I didn’t even know they could make!

Biggest Health Game-Changer: SteadyMD

I wrote a lot this year about what we use for health care, and we’ve made some big changes for the better. My family doctor is now only a text away thanks to a service called SteadyMD. They asked me a series of questions about our lifestyle and health preferences and matched each person in the family to the best doctor for them. Our SteadyMD docs are on call 24/7, and mine even specializes in Hashimoto’s (since he has it himself).

We use the family plan so I can text or call the doctor about all of the bumps, scrapes, sprains, and mysterious rashes (oh, the rashes!) that seem to come with having kids.

p.s. If you’ve ever thought about using a health-sharing ministry or service in place of insurance, I write about our (very positive) experience with Samaritan here.

My Favorite New Gadget: The Oura Ring

I’ve stayed away from sleep trackers and Fitbits until now because I didn’t like the idea of wearing wireless technology… until I found the Oura Ring! Unlike other trackers, the Oura Ring works in airplane mode. It’s incredibly accurate too. I can set fitness goals, track my heart rate, get a view of my physical activity, analyze sleep patterns, and even track my cycle.

Runners Up:

Best Beauty Product: Alitura Naturals

Just when I thought I’d perfected my oil cleansing facial routine, I found a skincare line that blows everything I’ve ever tried out of the water. The amazing formulas include all of the best organic skincare ingredients like jojoba oil, rosehip oil, bee propolis, astaxanthin, neroli oil, and more. I interviewed Alitura founder Andy Hnilo in this podcast, and the story behind his company is so inspiring.

Runners Up:

Best New Health Product for Kids: Genexa

I can’t even tell you how excited I am that there is now a natural, organic, dye and preservative-free line of over-the-counter medicines at the corner pharmacy. It’s basically what I’ve dreamed about for years. I use Genexa’s Sleepology when the kids can’t sleep, Allergy-D for seasonal allergies, and their Cold Crush and saline spray to loosen congestion… but the whole line is amazing. Check them out here.

Runner Up:

Ready, Set, Food! – Only in the runner-up category because it is for the more limited category of babies ages 4-11 months, but this is a break-through new product all moms should know about, especially if you worry about your children developing food allergies.

Favorite New Recipe

I’ve always liked recreating my favorite restaurant meals at home, but this was the year I perfected some of my favorite “at-home take-out” meals (and saved a lot of money in the process):

Favorite Snack or Quick Breakfast: PaleoValley Beef Sticks

Hands down, my favorite kid-friendly snack in the pantry are these PaleoValley beef sticks. Unlike a lot of other snacks they deliver a solid dose of protein and keep kids satisfied until we get to where we’re going. They’re also organic, grass-fed, and naturally fermented and shelf-stable without preservatives. My kids’ favorite flavors are the Original and the Summer Sausage.

Runners up:

Best Time-Saver in the Kitchen: Real Plans

Without a doubt, the tool that saves me the most time in the kitchen is Real Plans for meal planning. The Instant Pot saves me the most time in cooking, but Real Plans saves time planning and shopping (and it has many Instant Pot recipes too!). My favorite part? It is so easy to use that I can plan everything from my phone while waiting at kid activities!

Word of the Year

I’m keeping my word of the year from 2018 because I think it’s still fitting — “community.” It couldn’t be more fitting as I’m trying to focus on building strong community in our home, our city, and here on the blog. What is your word this year? If you need ideas, try this word of the year generator for a kickstart!

Giving Back in 2018…

From the very beginning, the mission of Wellness Mama has been to help other families live healthier lives and empower moms (and dads) with practical ways to accomplish this.

I feel like the mission to help parents provide healthy food for their families doesn’t stop in my own community or even just in the blogging community as there is such a need for this internationally.

Did you know?

If you’ve ever clicked a link on the site and made a purchase from there, you’ve helped keep WellnessMama.com up and running, and a percentage of that is also donated to charities that provide sustainable food and water sources worldwide. Thank you so much if you’ve helped support my blog in this way and also helped support many others worldwide.

Reviewing the numbers today, the giving is the real thing that I’m most excited about and most proud of. Over the years, the Wellness Mama Community… YOU… have helped provide items to families in need all over the world.

These gifts not only provide food or clothing to those in need, but in many cases, also a sustainable food or water source and a way for a family to earn an income.

Over the years, you’ve helped give:

2000 pounds of non-perishable foods

840 chickens for eggs, meat and income for families

72 pigs for food and income for families

12 goats for food and income for families

4 donkeys for transportation and tilling

3 water pumps that each provide water to a village

4 beehives for food and income for families

20 fruit trees so that families can grow the fruit and sell

10 pairs of work boots so farmers can work safely

5 sets of agricultural tools for small farmers

10 large coolers for fishermen to store fish to sell

8 sewing machines and thread/material for women to open sewing businesses

plus medical supplies and school supplies for children around the world

These things were donated through Food for the Poor in case you want to send some chickens to someone in need this year 🙂

I’ve always been a big believer in the “teach a man to fish” mentality, and giving in this way not only provides food or water for someone one time, but helps other families to start their own businesses and provide food for their children regularly. Because at the end of the day:

Looking Forward to 2019…

Again, thank you so much for reading, for being a part of the Wellness Mama community, and for sharing in the mission of providing a healthier future for our children.

In 2019 I hope you’ll join me in one of my personal goals: to let go of the stress, expectations, and perfectionism that seem to go hand in hand with modern motherhood. To set a good example for my children and teach them the coping skills to manage stress as they get older.

If this sounds like a lofty goal, it’s only because it’s one I’ve been working on for years. I can finally say I’m at the point where I’m letting go of old habits and convincing my Type-A driven personality to make self-care and self-compassion a priority.

I’ll be talking about these things a lot more on the blog this year, and sharing the systems and habits that have made the difference for me. Hopefully what I’ve experienced will help some of you, and I’m sure you’ll have ideas for me!

Happy New Year 2019, Wellness Mamas!

I may be the original Wellness Mama, but the truth is all of you make this community what it is — a tribe of moms searching for better ways to care for ourselves and our families. I’m honored to be on the journey with all of you, and I wish each of you a very peaceful, happy, and healthy 2019!

Do you make New Year’s resolutions? What works or doesn’t work for your family? I’d love to hear your ideas for experiments, challenges, or resolutions!

Source: https://wellnessmama.com/26215/new-years-resolutions/

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caresofpets-blog · 6 years ago

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ADOPTING THE RIGHT CAT FOR YOU

Sharing your life with an animal can be a wonderful, rewarding experience, but having a pet is not for everyone. Before bringing a cat home, consider whether or not you’re ready for the commitment of caring for an animal. Ask yourself the following questions: Are you willing to commit to caring for a cat for the entirety of her lifetime, which could be as long as twenty years? If you move, marry or have a child, will you keep your cat? Do you have time to spend with a cat? Are you financially prepared to care for a cat? The average annual cost for general cat care is approximately $1,000 and could be more should your cat require emergency veterinary care, preventive dental care or treatment for chronic issues. Remember that all cats require a commitment of time, money and energy. If you’re unable to take on the responsibilities of caring for and supporting a cat, you should probably reconsider adopting. If you do decide you are ready to bring an animal into your life and family, it is important that you choose your companion carefully. Please consider adopting a homeless cat or kitten from your local humane society or animal shelter. With millions of healthy, adoptable animals euthanized in shelters each year, purchasing an animal from a breeder or store is unnecessary. Contrary to what some may believe, shelter cats are likely to be just as healthy, and are often healthier, than are pure bred or store bought cats. Also, by adopting a shelter cat, you will be helping to cut down animal overpopulation, and you will be giving a second chance to a cat in need. Cat or kitten? Many people arrive at shelters wanting to adopt a cute, playful kitten, and though kittens can make great companions, they often require more time and patience than older cats. It is important that you consider your lifestyle before adopting a kitten. If you’re going to be a one-pet family, reconsider adopting a kitten. Kittens need constant stimulation, and a single, bored kitten will often entertain herself by scratching furniture, digging in or eating plants or climbing curtains. This behavior is not only destructive but can be dangerous as well. Rather than inflicting twice the damage, two kittens usually take their energy out on each other, thus saving your belongings. You also should reconsider adopting a kitten if you have young children. Young animals and children are usually a dangerous combination. Neither children nor kittens know how to behave appropriately with one another— kittens don’t yet know not to climb up legs or bite fingers, and children don’t yet know their own strength when they’re playing with pets. Older, calmer cats are generally a better match for children. If your schedule already is packed and you have little time to spend at home with a pet, you should not adopt a kitten. If you do not have several hours a day to devote to a kitten, your friendly, affectionate kitten may grow up to become a shy, distant cat who recognizes you only as a food source. Consider adopting an older cat if a kitten does not fit your lifestyle. Is a special-needs cat right for you? Shelters throughout the country are filled with loving, wonderful cats who just need a little extra care. If you have the time and money to devote to one of these special-needs cats, consider adopting a cat who is older, Feline Immunodeficiency Virus (FIV) positive or suffering from a non-life threatening condition, such as deafness, blindness, etc. Special-needs cats are often known to develop incredibly strong bonds with their adoptive families. Preparing to adopt Before visiting your local shelter, be sure to call or visit its website to familiarize yourself with the adoption procedures. Some shelters may require proof of address, references or a copy of your rental lease to prove that pets are allowed in the building. Also, keep in mind that all members of the household should be included in the adoption process—adopting a pet is a life-long commitment and these important decisions need to be mutually agreed upon. Now you’re ready to adopt. Congratulations on bringing home a new family member! Bringing a new cat home Here are a few things you should know to ensure the experience goes as smoothly as possible! First, prepare your house for the new arrival. Remove toxic plants, put away small objects which may be ingested by your new cat (yarn, paper clips, rubber bands, etc.), put away any breakables, so there’s no chance that your new cat might knock them off shelves or tables and close all cabinets and closets where your cat might hide. Next, set up a single room as a home base for your cat. Cats are territorial animals, and for a new cat, too large a territory can be overwhelming. By keeping your new cat in a small area you will be providing a less stressful introduction to your home. For most cats a bathroom or a bedroom is an ideal location to get accustomed to the home. Remind everyone to make the initial homecoming peaceful and quiet, without excited squeals and hugs. The secret to success is to allow your new friend to come to you. It is important not to force affection upon your new cat; soft talk and treats can be more reassuring in the early stages than petting. When your new cat seems comfortable with you being in the room, hold out your hand, palm down in a relaxed manner, and let her smell you. If your cat backs away, you have gotten too close. If your cat approaches, hold your position and continue to speak softly. At this point, begin petting your new cat by softly stroking the top of your cat’s head and cheeks, and slowly work down the cat’s body, if she allows it. Once your cat is thoroughly at ease with you, begin to allow her to explore the rest of the house. The first few times your cat is allowed to roam, supervise the exploration. This will prevent her from finding a hiding place. When your new cat has explored her new environment and seems comfortable, position food, water and the litter box(es) in their permanent places. Be sure to show the cat where you have moved them. Be patient. Remember that each step must be taken at your cat’s pace. Introducing a new cat to resident cats As described above, set up a room as a home base for your new cat, allowing for a gradual introduction to the family. For the first 72 hours, do nothing. It is important to allow your new cat to become accustomed to her surroundings. Your new cat is not only acclimating to home base, she also is using her fine-tuned senses to discover what is beyond the closed door of her home base, including resident cats. After 72 hours, begin introducing the cats to each others’ scents. First, leave a blanket or towel in the home base for the new cat and another on your resident cat’s favorite sleeping spot. After they each have spent time sleeping on the blanket or towel, exchange the linens. This scent introduction will help your cats get used to each other and will help improve the eventual face-to face-meeting. While the cats are becoming used to each others’ scents, create positive experiences for them while they are still safely separated. Feed the cats on either side of the closed home base door. Get a feather toy and encourage play under the door. By creating positive experiences, you send the message that another cat is a good, fun friend to have in the house. After a week of allowing your new cat to acclimate to home base, it is time to switch the cats’ living areas. Let your new cat explore the rest of the house while your resident cat stays in home base. Be sure to not let the cats meet while you are swapping rooms. After a few hours of exploration, you can return the cats to their original spaces. After about two weeks, it is time to start introducing the cats. Clip both cats’ nails to lessen the chance of injury (see how to clip nails on page 8). Place a treat (a plate of wet food or some fresh deli meat) outside of the home base door and place another treat down the hall from the door, but still in sight of home base. Lure your resident cat to the treat down the hall and while she is enjoying the treat, open the door to home base and allow the new cat to enjoy her treat. By allowing the cats to see each other while enjoying good food, you are helping them associate rewards with the other cat. After they have finished their treat, place the new cat back in home base. The next day, repeat the above step, but this time place the plates a couple of feet closer together. Continue this process until the cats get close enough to meet face-to-face. It is important not to interfere when they meet. It is normal for cats to hiss, howl, posture and swat when they first meet. In the unlikely event that they do begin to fight, do not pick up either cat. Put a towel or blanket between them to block their view of each other and try to corral one to a safe place. You will need to spend more time creating positive experiences before introducing them face-to-face again. After the cats have spent time together without conflict, gradually increase the amount of time the cats are out together. After they have spent several hours harmoniously sharing the same territory, several times in a row, you can leave them alone together. Remember to be patient as the process of introducing cats can take time, but in most cases, cats will learn to coexist peacefully. And in many cases, cats can become life-long friends.

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