Try These Simple Sleep Adjustments to Boost Your Mental Wellness

Prioritizing sleep is essential for maintaining not only physical health, but also mental well-being. In a fast-paced world, it is easy to cut corners on rest, but doing so can have profound effects on mood, cognitive function, and overall mental health. This article explores effective strategies that encourage better sleep patterns, helping individuals harness the restorative power of sleep to improve mental clarity and emotional resilience.

Climate Control for Comfortable Sleep
Maintaining a suitable sleep environment is essential for good rest, and a hot room can cause trouble. A properly serviced HVAC system keeps your bedroom at an ideal temperature. Not only that, but regular upkeep helps in managing allergens and air quality while also optimizing performance. When understanding air conditioner warranty terms, it is important to note that while these agreements generally include fixes to HVAC systems, they often exclude window or portable units.

Watch What You Eat
Digesting big meals close to bedtime can keep you awake and uncomfortable, especially if they include spicy or rich foods. To promote better sleep, finish eating at least 2-3 hours before you plan to sleep. Similarly, limiting caffeine and alcohol intake in the evening can prevent sleep disturbances. Both substances can alter sleep architecture, leading to less restorative sleep. If you feel hungry later in the evening, lighter snacks can keep you from feeling hungry without overloading your digestive system.

Master the Art of Napping
Naps can be a double-edged sword when it comes to sleep health. While a short nap of 20-30 minutes can enhance your alertness and mood, longer or later naps can interfere with your nighttime sleep. If you feel the need to nap, keep it brief and before mid-afternoon to protect your nightly sleep rhythm. Setting an alarm for a 20-minute power nap ensures you don't oversleep during the day. Choosing a consistent spot for your daytime naps can also help condition your body to relax quickly and wake up revitalized.

Consistency is Key
Regularity can significantly improve your sleep quality. Aim to go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body's sleep-wake cycle, making it easier to fall asleep and wake up naturally, feeling refreshed. Sticking to your schedule can also enhance the quality of your REM sleep, further improving your mental alertness.

Screen Time Shutdown
The blue light emitted by screens on your smartphone, tablet, or computer can interfere with your ability to fall asleep. Make it a habit to turn off these devices at least one hour before bed. This not only helps your mind unwind but also signals to your body that it is time to wind down. Consider using blue light filters on your devices if usage is absolutely necessary before bedtime.

Relax to Rest
Incorporating stress-reduction techniques into your evening routine can significantly improve your sleep quality. Practices such as deep breathing, progressive muscle relaxation, and gentle yoga can reduce anxiety and prepare your body for sleep. By calming the mind and relaxing the body, you are paving the way for a restful night. Creating a bedtime ritual that includes these practices can signal your body that it's time to slow down and rest.

Therapy for Thoughtful Rest
If sleep challenges persist, consider cognitive behavioral therapy for insomnia (CBT-I). This structured program helps you address the thoughts and behaviors that prevent you from sleeping well. It also teaches strategies to change these patterns and improve your sleep over time. Engaging with a therapist specialized in CBT-I can provide you with personalized strategies to combat insomnia effectively.

Recognizing the integral role of sleep in mental health is crucial. By adopting healthier sleep practices, you can significantly enhance your mental clarity and emotional stability.

Dorothy Watson grew up with a single mother who wasn't properly diagnosed with bipolar disorder for over a decade. In her mother’s honor, she created Mental Wellness Center to support those who are working toward improving their mental health.

Inner Peace: Crafting a Personal Care Routine for Introverts

Self-care is a vital aspect of maintaining mental and physical health, especially for introverts who may need to manage their energy differently than others. It is important to develop a self-care plan that suits personal preferences and lifestyle, allowing for restoration and enjoyment in daily life. By adopting practices that foster relaxation and personal growth, introverts can effectively enhance their well-being and manage the unique challenges they face. This guide outlines several key strategies to help introverts create a balanced and sustainable self-care routine.

Ensuring Restful Sleep
Getting enough sleep is fundamental to your well-being. You need to create a restful environment in your bedroom that encourages relaxation and sleep. Avoid using electronics before bedtime to improve the quality of your rest. Setting a consistent sleep schedule helps regulate your body's clock and improves your overall sleep quality.

Trying Mindfulness Practices
Mindfulness can transform the way you handle stress and your overall mental health. Simple practices such as meditation or deep-breathing exercises can help clear your mind and reduce anxiety. Regular mindfulness practice can improve your ability to concentrate and enjoy the present moment. You can start with just a few minutes each day and increase the time as you feel comfortable.

Try Out THCA
THCA, a non-psychoactive compound found in raw cannabis, may benefit introverts by promoting relaxation and reducing social anxiety without causing the high associated with THC. Its potential anti-inflammatory and neuroprotective properties can help introverts feel more at ease in social settings, making interactions less stressful. By fostering a sense of calm, THCA may allow introverts to engage more comfortably and confidently in social environments while maintaining mental clarity. Click here to learn more about THCA moonrocks.

Connecting with Nature
Spending time outdoors is a powerful way to recharge. Activities like hiking, gardening, or simply walking through a park can significantly improve your mood and energy levels. The calmness of nature acts as a natural stress reliever. Regular exposure to natural settings helps reduce feelings of isolation and enhances your physical well-being.

Valuing Solitude
Quality time alone is crucial for introspective healing and creativity. Use this time to engage in activities that you find fulfilling, whether reading, writing, or simply reflecting. Alone time is not just about being alone, but making your alone time meaningful and rejuvenating. You can plan regular intervals where you dedicate time to yourself without distractions.

Making Physical Activity a Priority
Regular physical activity is key to maintaining physical and emotional health. Find activities that you enjoy and that fit into your schedule without overwhelming you. Whether it is yoga, swimming, or a quiet evening walk, the goal is to move your body and clear your mind. Consistency is more important than intensity when it comes to staying active.

Cultivating Significant Relationships
While nurturing close relationships may seem challenging, it is vital for emotional health. Focus on deepening relationships with a few people, rather than having numerous superficial connections. Quality interactions that are genuine and meaningful can be particularly fulfilling. Regular, comfortable interactions with close friends or family can provide emotional support and decrease feelings of loneliness.

Pursuing Passions and Hobbies
Exploring your interests or discovering new hobbies can significantly enhance your quality of life. Engaging in activities that you are passionate about can provide a sense of accomplishment and pleasure. Whether it is learning a musical instrument or painting, spending time on your hobbies can lead to personal growth and satisfaction.

Implementing a self-care plan tailored to the introverted personality can lead to significant improvements in well-being and satisfaction. By focusing on strategies that resonate with their natural inclinations, introverts can effectively manage their energy, reduce stress, and enhance their overall quality of life. It is essential to continually adapt and refine these practices to meet changing needs and circumstances. With commitment and self-awareness, a well-crafted self-care plan can support a more balanced and fulfilling life.

Suzanne Tanner is following in her mother’s footsteps to become a physical therapist. She started her website, Able Safety, as an extra credit term project, but she decided to keep it going as a passion project. On the website, she shares tips, resources, and exercises for people with disabilities, and seeks to empower and inspire people to live life on their terms, no matter their abilities.

Breakthrough to Brilliance: Cultivating a Life of Excellence

In the journey toward self-improvement and the realization of our dreams, there are concrete steps that one can take today to lay the groundwork for success and happiness. These strategies range from enhancing persistence to deepening self-awareness, each playing a pivotal role in our quest for a more fulfilling existence. Exploring these concepts opens the door to a life where every action is a step toward achieving our most cherished goals.

Harness Persistence
Persistence stands as the foundation upon which progress is built. Embracing a steadfast approach towards your goals, regardless of the hurdles, fosters a spirit of resilience and determination. These qualities are indispensable for anyone aiming to secure long-term achievements. What’s more, a persistent mindset ensures that challenges are met with vigor, transforming potential setbacks into opportunities for growth and learning.

Protection for Personal and Professional Growth
Change is an essential component of personal and professional growth, but this also means taking risks. Moving forward with peace of mind means protecting your assets, especially if you run a business. Forming an LLC offers benefits such as limited liability protection, enhancing your personal security. It is easy to start your LLC with ZenBusiness; a website that helps you navigate state-specific regulations and avoid expensive legal fees, making the transition smoother and more cost-effective.

Cultivate Interests Outside Work
Work tends to take up the bulk of our adult lives. Pursuing hobbies and interests outside of professional commitments brings a wealth of benefits, including sparking creativity, providing relaxation, and offering a medium for personal expression. You can use a platform like Meetup to connect with people with similar interests to yours, which further deepens your social life and opportunities for growth. Whether it’s through art, gardening, or any other pursuit, hobbies enrich your life, adding color and joy to everyday experiences.

Foster Self-Awareness
The journey to understanding oneself is critical in making choices that reflect one’s true values and ambitions. Recognizing your strengths and areas for improvement allows for more deliberate decisions, aligning your life’s direction with your core principles. This self-awareness acts as a compass, guiding you through life’s challenges with a clearer sense of purpose and ensuring that your efforts are concentrated on what truly matters.

Engage in Community Service
Volunteering and contributing to your community yield profound benefits, not only for those you help, but also for yourself. Such acts of kindness and generosity cultivate a sense of connection and purpose, enriching your life with a deeper appreciation for the impact one individual can have. Giving back is a reminder of the importance of empathy and community, reinforcing the value of supporting others as part of leading a meaningful life.

Establish Healthy Boundaries
The importance of setting boundaries cannot be overstated when it comes to safeguarding your well-being and nurturing positive relationships. Asserting your limits and learning to decline requests that do not serve your interests help prevent exhaustion and ensure that your resources are allocated to pursuits that are genuinely beneficial. Such boundaries are essential for a balanced life, allowing you to focus your energies on areas that contribute most significantly to your growth and happiness.

Embrace Physical Well-Being
Integrating regular physical activity into your routine is paramount for both physical and mental health. Whether it is a daily walk, yoga, or a more intense workout, staying active can significantly improve your quality of life. Exercise is a powerful tool for enhancing energy levels, reducing stress, and fostering a sense of well-being, making it a crucial component of a balanced and healthy lifestyle. Additionally, regular physical activity can help prevent chronic diseases and improve sleep, further contributing to overall wellness.

From building resilience and understanding your true self to making a positive impact on the world around you, each step forward is a stride toward realizing your potential and living your best life. Remember that growth requires risk-taking, so cover your assets from liability and protect your boundaries for peace of mind as you move forward with your plans. Begin this transformative journey today and shape the possibilities of your future.

Dorothy Watson grew up with a single mother who wasn't properly diagnosed with bipolar disorder for over a decade. In her mother’s honor, she created Mental Wellness Center to support those who are working toward improving their mental health.

From Learning to Helping: How to Be an Effective Ally in Chronic Care

If you want to help someone with a chronic health condition, you must tap into your empathy, knowledge, and proactivity. When you have a loved one who lives with a chronic health issue, the depth of your support can make a huge difference in their life. It’s not just about being there for them – it’s about creating an atmosphere of strength and resilience. Below are ways you can support someone who struggles with a chronic health condition.

Educate Yourself to Empower
The best way you can support your loved one in their journey toward good health is to educate yourself thoroughly about their situation – including symptoms, treatment options, and side effects – through reputable medical journals, patient advocacy groups, and healthcare practitioners. This will help you anticipate their needs more clearly, providing empathic, informed support.

Listen with Intent
Learning how to listen is key to helping your friend or loved one with a chronic illness. You must be willing to listen intently when they talk about what they are going through and how they feel, without jumping in with advice. Acknowledge their feelings and don’t try to dismiss them. Creating space for them to talk can help relieve some of the stress that accompanies their health problem.

Patience is Key
A chronic condition is full of ebbs and flows. Cultivating patience means becoming comfortable with the idea that some days will be better than others, and that progress is seldom linear or rapid. If someone’s situation isn’t improving or seems to be getting worse, resist the urge to express frustration or impatience. Instead, provide your calm presence and understanding, which can help counteract despair and setbacks.

Advanced Education in Nursing
If you want to offer more complete care for your loved one suffering from a chronic condition, consider completing a program to further your education. For example, attain a master's degree in nursing through an online program, which will give you the flexibility to manage your other responsibilities while learning to better care for complex health issues. To get the most out of your educational investment, look for an online program that offers competitive tuition.

Practical Assistance
When you help with the many small tasks of daily life – cooking meals, housekeeping, running errands – you relieve the stress and physical fatigue that can come with a chronic illness. You give them more energy to focus on their recovery and daily management of their health. Practical help of this kind shows that you care and goes a long way toward giving them peace of mind.

Encourage Healthy Practices
Encourage your loved one to prioritize self-care by emphasizing the benefits of good sleep, balanced nutrition, and moderate but regular physical activity, to the extent that it can be managed and is appropriate medically. Help them continue with hobbies and other activities, both social and solitary, that foster pleasure and relaxation. Good mental and emotional health draw on the same resources as good physical health, so lean into them when you can.

Respect Their Independence
Find the right balance between offering help and respecting their independence, and encourage them to make choices for themselves about their health and daily activities. This way, you are boosting their self-efficacy and reinforcing their sense of control over their life. With all of the health challenges they are facing, autonomy can be a powerful motivational factor, and respecting their decisions is one way you can build their self-confidence and resilience.

Compassionate and knowledgeable support goes beyond mere companionship and caring, and reflects both a respectful attitude and a willingness to offer practical aid, encouragement, and help. A thoughtful and informed response can have a significant impact on their health and the quality of their lives and draw you into their daily lives as they strive to adapt to their condition. It not only enhances their well-being but also helps to strengthen the relationship between you, reinforcing each other’s sense of trust and mutual support.

Suzanne Tanner is following in her mother’s footsteps to become a physical therapist. Growing up, she watched her mom work with patients of all backgrounds: individuals who were born with physical limitations and wanted to become stronger; people who suffered a trauma and were working to rebuild strength they had lost or figuring out a new way of life after losing some of their physical abilities permanently; and senior citizens whose abilities had changed with age. She started her site, Able Safety, as an extra credit term project, but she decided to keep it going as a passion project. On the site, she shares tips, resources, and exercises for people with disabilities and seeks to empower and inspire people to live life on their terms no matter their abilities.

Revealing the Hidden Culprits of Stress: Your Path to Effective Management

In today’s fast-paced world, the whispers of stress go unnoticed until they become a scream. Finding the source of stress is not an option, it is a necessity; it is the key to finding serenity. This article will help you to find the source of stress and journey toward serenity.

Relieve Stress with Exercise
The connection between exercise and stress reduction is undeniable. Entering the realm of physical activity is like unlocking the door to a natural health pharmacy. Endorphins, the body’s own antidepressants, are the drugs of choice, the key ingredient in the cocktail of calm. As we move, we re-center our minds; we put ourselves in a place of protection from the turbulence of stress and anxiety.

Keep Work and Life Well Balanced
One side of the scale is always heavier than the other in the fight between career and home life. Finding work-life balance is not just desirable – it is necessary. Defining “no-go” areas, practicing task prioritization, and enforcing personal time are ways to create a buffer zone against the encroachment of work-related stress.

Embrace Mindfulness
By learning to breathe slowly and meditate, you can evoke a sense of safety and quietude, a place far away from the noise of daily troubles. When you introduce daily meditation to your life, it is like creating a sanctuary away from the turbulent sea of modern life.

Cultivating a Positive Attitude
The power of positivity is not mere whimsy; it is a strategic ally in the confrontation with stress. By electing to focus on constructive thoughts and envelop oneself in an atmosphere of gratitude, the shadows of stress diminish. Cultivating positivity is not an act of naivety; it is an act of courage and a commitment to a stress-resilient life.

Consider Entrepreneurship
Being in good health requires you to relieve work-related stress. So, if your job is not challenging or if it is simply too stressful, leaving it and setting up your own business could be a breath of fresh air. A limited liability company or LLC is the preferred business structure for many entrepreneurs, as it affords them limited liability protection, potential tax benefits, and operational freedom. Look around and read reputable reviews for the best online sites to set up an LLC.

The Sleep-Stress Connection
Restorative sleep is the underappreciated star of the stress management story. A commitment to a consistent pattern of sleep as regenerative rest equips the body and the mind with the fortification to handle and to heal from stressful encounters. In the darkness of night, what has occurred in the day is filtered and sifted and sorted, and the self emerges renewed for a new day.

Alternative Stress Management Techniques
Looking into complementary therapies can improve and alleviate stress in a way that purely medical approaches cannot:

• Aromatherapy: This therapy uses essential oils, which are the fragrant components of plants, to improve wellbeing. Smell-induced relaxation is believed to be the mechanism behind the effectiveness of these oils in relaxing and calming our minds.

• Yoga: Yoga is a combination of physical postures, breathing exercises and meditation. It is a great way to relax and keeps your body and mind in balance. It helps to reduce stress and improve mental health if practiced on a regular basis.

• Acupuncture: This is an ancient Chinese therapy that involves the use of fine needles applied to various body points to re-balance energy flow. It has been used to relieve stress and anxiety symptoms.

Learning to identify stress is the first step on the road to mastering it. Using these tools repeatedly throughout your daily life will help you move from being stressed to unstressed. Take charge of your life with these strategies and begin living a more peaceful, empowered life where stress is not a runaway train, but a manageable component of a rich, full life.

Cheryl Conklin Is an aspiring writer. From being a dedicated blogger, traveler, and adventurer, she created Wellness Central so she could share her thoughts and resources gathered from her endless aspiration to achieve wellness for both herself and everyone.

Broadening Your Horizons: Factors for Successfully Scaling Up Your Venture

The thrill of growing a business is often accompanied by a host of challenges that require careful planning and astute decision-making. Expansion is not merely about enlarging the footprint but also involves strategic considerations that affect the business’s long-term health and profitability. This article delves into seven fundamental aspects that warrant the attention of any business poised for successful expansion.

Assemble a Competent Team
One of the most critical aspects of scaling a business is having a strong team that can handle the increased responsibilities and challenges. Employ individuals with the requisite skills and experience who can bring a fresh perspective and innovative solutions. This new infusion of talent will alleviate the pressure on the existing staff while contributing to the agility and competitiveness of the business.

Transition to a Robust Business Structure
Often overlooked, the legal structure of a business can have significant ramifications, especially during expansion. Transitioning to a limited liability company (LLC) can provide the ideal balance by offering legal shields for personal assets and greater managerial flexibility. Setting up an LLC can be particularly beneficial when the business is experiencing rapid growth and faces an increasingly complex regulatory landscape.

Implement Customer Loyalty Rewards
Engaging with customers in a meaningful way can be a game-changer during expansion. Utilizing a Gift Card API allows the business to easily track sales and redemptions while providing a mechanism to reward loyal customers. Automating the reward process increases efficiency and enhances customer satisfaction, leading to increased customer retention and referrals.

Secure Adequate Financing
Scaling a business usually entails considerable financial commitments, be it for enlarging inventory, acquiring more space, or boosting production capabilities. Adequate funding is a crucial factor, and sources can vary from conventional bank loans to securing venture capital or reinvesting earnings.

The pivotal consideration is to select a financing route that dovetails with the organization's expansion strategy and long-term goals. By cutting out unnecessary expenses and carefully aligning funding sources with growth objectives, your company can position itself for sustainable development.

Fortify Cybersecurity Protocols
Safeguarding business and customer information is more critical than ever, given the complexity and advancement of cyber threats. Investing in strong cybersecurity measures is a non-negotiable aspect of modern business operations.

Such security protocols serve a dual purpose: they mitigate the risk of financial setbacks arising from data breaches and also uphold the brand's reputation. Ensuring robust cybersecurity will help you maintain the hard-earned trust of your customers.

Adapt the Marketing Playbook
A one-size-fits-all marketing strategy rarely works, especially when a business is looking to tap into new markets or customer segments. It's important to adapt your marketing strategies to align with your expansion goals. This could mean embracing different advertising channels, tailoring your messaging, or even revisiting your pricing strategy to appeal to a broader audience.

Introduce Additional Offerings
Introducing new offerings can significantly propel business growth, but it is crucial to align this diversification with real market needs rather than simply relying on gut feeling. The additional products or services should ideally enhance your existing portfolio to create a more comprehensive solution for customers.

This strategy will not only add value to the customer experience but also encourage deeper engagement with your brand. In this manner, you can achieve growth that is both strategic and customer-focused.

Conclusion
Expansion is a significant milestone for any business, but it requires careful planning and execution. You can navigate the complexities of a business expansion successfully by focusing on your employees, choosing the right business structure, implementing a rewarding customer loyalty program, and following the other tips above. Keep these crucial aspects in mind, and you will find the road to expansion to be paved with milestones of success!

Justin Bennett is an author and the creator of Healthy Fit, which collects valuable fitness resources from across the web.

Retiring on the Road: A Digital Nomad Guide for Seniors

Working and traveling as a digital nomad is an excellent option for seniors who want to see the world. By earning an income on the road, you can fund your travels without hurting your financial stability, which is essential when you are living on a fixed retirement income. New to remote work? Have no fear! Thanks to the availability of user-friendly technology, anyone can learn to work online. Let’s explore some helpful tips and essential considerations to get your digital nomad adventure off the ground.

Choose Accommodating and Healthy Places to Stay
Hotel rooms are not very accommodating to those who plan to work and live in one place for weeks or months at a time. Instead, look for hotel alternatives, such as Stay Fit, which offers cost-effective and furnished residences designed for longer-term stays. At Stay Fit, guests are welcomed with wellness packages featuring group fitness classes, nutritional coaching, healthy snacks, massage options, and other nourishing mind-body services. Accommodations like these will improve your productivity and make your nomadic life much more convenient.

Consider Healthcare Access
Access to healthcare on the road is an important consideration, especially for seniors. What happens if you get sick or injured during your travels and need to stay in long-term care while you recover? Since finding good long-term care can take time, consider doing some research before heading to your destination. This way, you will know where to go if you require care. Turn to referral websites for recommendations, and be sure to read reviews left by previous patients or family members.

If you will be traveling outside the United States, health insurance is also incredibly important. Keep in mind that traditional travel insurance may not provide adequate coverage, as these plans are typically designed for shorter trips. Look for comprehensive private medical insurance plans that you can draw on globally. These may cost more, but the extra protection is well worth the peace of mind.

Secure Your Home with Smart Tech
Another thing to consider before embarking on your adventure is how to secure your home. Smart technology offers a convenient and cost-effective solution. For example, you can use smart lights, timers, and even a fake TV simulator to make your home appear occupied while you are away. Smart security cameras and video doorbells are also worthwhile investments. While you are at it, consider installing a smart thermostat so you can control the temperature in your home remotely. Online resources can help you learn how to install and use these new forms of technology, like how to toggle eco mode on your smart thermostat.

Leverage Online Tools to Streamline Your Work
It is easy to romanticize the idea of traveling and working as a digital nomad in retirement. However, this lifestyle can also be draining. Juggling work and travel can quickly lead to burnout. To maximize your leisure and exploration time while working remotely on the go, consider these time-saving tools recommended by Nomads Embassy. Tools like Notion, Trello, and Evernote are ideal for project management. Apps such as Coworker and Workform help you locate convenient office spaces, while Google Drive and Dropbox offer secure cloud storage for work documents, reducing your reliance on your laptop.

Stay Connected to Family
The life of a digital nomad can feel isolating at times, especially when you are experiencing vastly different cultures from your own. Staying connected with friends and family is paramount! Video calls enable face-to-face conversations no matter the distance. Social media platforms help you share adventures and keep loved ones updated. Sending postcards adds a personal touch, fostering connections through handwritten notes and travel snapshots. Finally, planning visits ahead of time allows for in-person reunions, creating lasting memories and strengthening bonds across the miles.

Embracing the digital nomad lifestyle in retirement opens up a world of possibilities for seniors seeking adventure, financial stability, and personal growth. With the right accommodations, healthcare planning, and smart technology, you can embark on this exciting journey with confidence and peace of mind. Safe travels!

Are you looking for accommodation for your digital nomad adventure? Stay Fit offers unique residences in most major cities around the world. Take a look around our website to learn more about our furnished residences and wellness packages.

Justin Bennett is an author and the creator of Healthy Fit, which collects valuable fitness resources from across the web.

Keep Your Body Clean With Properly Cooked Protein

Are you looking to improve how you cook your protein? Like how regular exercise can improve your physical and mental health, properly cooking meat is crucial for working out a protein’s desired flavor and texture. 

If you are ready to take your cooking to the next level, you must learn the proper techniques for cooking meat, including the proper cooking times. In this post, we’ll discuss the different types of protein and how to cook them. Then, we will share a cooking time calculator so you can avoid foodborne illnesses and ensure your body stays a well-oiled machine. 

Undercooked Meat + Foodborne Illnesses
For fitness experts, protein holds a lot of power. But undercooked meat can be a breeding ground for harmful bacteria that cause foodborne illnesses. These include, but aren’t limited to, Salmonella, E. coli, and Campylobacter. 

These bacteria can cause foodborne illnesses ranging from mild to severe symptoms, including diarrhea, vomiting, abdominal pain, and fever. These illnesses may even lead to hospitalization or death for people with compromised immune systems. That is why it is essential to cook meat to the appropriate temperature to destroy harmful bacteria and ensure it's safe for your body.

How To Cook Protein Properly
To ensure that your meat is safe to eat, it is important to follow proper cooking techniques. First, cook your meat thoroughly and use a meat thermometer to ensure it reaches the appropriate temperature. Different meats require different temperatures, so research the proper temperature for the type of meat you're cooking. Still need help? Check out this meat cooking time calculator, where you can customize the type of protein and cut of meat to ensure you get your desired results. 

Additionally, practicing good food safety habits when handling raw meat is important. Wash your hands and any surfaces that come into contact with raw meat, and use separate cutting boards and utensils for meats and other foods.

By cooking your proteins properly and following good food safety habits, you can protect yourself and your loved ones from the dangers of foodborne illnesses. 

Common Meat Cooking Times
Different types of meat require different internal temperatures and cooking times. Whether you want to grill some burgers for yourself or are planning on cooking the perfect Thanksgiving turkey, here are some basic guidelines about internal temperatures:

• Beef: The internal temperature of ground beef should reach 160°F (71°C), while you should cook steaks and roasts to an internal temperature of 145°F (63°C) for medium-rare, 160°F (71°C) for medium, and 170°F (77°C) for well-done.

• Chicken and turkey: The internal temperature of poultry should reach 165°F (74°C) throughout the meat, including the thickest part of the bird.

• Pork: Cook pork to an internal temperature of 145°F (63°C) for medium-rare, 160°F (71°C) for medium, and 170°F (77°C) for well-done.

• Lamb: The internal temperature of lamb should reach 145°F (63°C) for medium-rare, 160°F (71°C) for medium, and 170°F (77°C) for well-done.

• Ham: Fully cooked ham should be heated to an internal temperature of 140°F (60°C), while you should cook fresh ham to an internal temperature of 145°F (63°C).

Remember that these are just general guidelines to follow. Always use a meat thermometer and a meat cooking time calculator to confirm that you fully cooked your meat.

Cady Cohen is a seasoned content marketing specialist hailing from the Sunshine State. She has a passion for crafting compelling narratives with a deep understanding of digital marketing trends. When she isn’t creating content or keeping an eye on the latest trends, you can find Cady exploring new culinary experiences or practicing yoga by the lake.

The Power of Physical Fitness in Addiction Recovery

Overcoming substance addiction is a multifaceted journey, requiring both psychological and physiological healing. A key component of this recovery process is physical fitness, which offers numerous benefits to those battling drug and alcohol addiction.

Embracing a regular exercise routine can help improve mental health, physical well-being, and overall quality of life. In this article, we dive deeper into these benefits and explore the importance of physical fitness in the recovery process.

Exercise Helps Combat Stress, Anxiety
Physical fitness serves as a powerful tool for reducing stress and anxiety, common triggers for substance abuse. Regular exercise releases endorphins, “feel-good” hormones that promote relaxation and mental well-being. By incorporating a consistent exercise routine into your lifestyle, you can foster a positive mental state that can provide additional resilience against the challenges of recovery.

Exercise Is a Great Mood-Booster
As well as reducing stress, these endorphins also play a significant role in mood regulation. Regular physical activity increases the production of these neurotransmitters, helping to combat the feelings of depression often associated with recovery. As such, maintaining an active lifestyle can serve as a natural and effective strategy to enhance mood stability, further supporting the mental aspect of addiction recovery.

Exercise Supports Cardiovascular Health
Substance abuse can severely impact cardiovascular health. Regular exercise strengthens the heart, lowers blood pressure, and improves overall cardiovascular function, aiding in the physical recovery from substance abuse. Additionally, the increased stamina and endurance gained from consistent physical activity can also contribute to improved daily functioning and overall well-being, reinforcing the importance of fitness in the holistic approach to addiction recovery.

Exercise Gives You More Energy
Regular exercise can also boost energy levels, combating the fatigue often associated with recovery. By enhancing stamina and vitality, physical fitness can support you in maintaining other aspects of your recovery plan. Therefore, incorporating a regular fitness routine into your life can empower you to effectively manage your recovery process and improve your overall quality of life.

Exercise Supports Sleep
Substance abuse often disrupts sleep patterns. Regular physical activity can help regulate these, promoting better quality sleep. This is crucial for both physical and mental recovery, as adequate rest allows the body to repair itself and supports mental well-being. Thus, exercise not only contributes to physical health but also enhances your sleep quality, further aiding in the restoration of a balanced and healthy lifestyle during recovery.

Make Exercise Part of Your Daily Routine
Developing a fitness routine in addiction recovery is a vital step toward physical and mental well-being. Begin by setting realistic goals that align with your current fitness level and recovery journey. Start with simple activities like walking, jogging, or yoga, gradually increasing intensity as your stamina improves. Consistency is key, so establish a regular schedule that fits into your daily routine. Consider incorporating exercises that you enjoy, as this will make it easier to stay motivated.

Entering or Reentering a Rehab Center
While physical fitness undoubtedly plays a pivotal role in addiction recovery, there are instances when exercise alone might not be sufficient to prevent relapse. It's important to recognize that addiction is a complex issue involving both physical and psychological factors. While exercise can provide numerous benefits, such as reducing cravings, improving mood, and enhancing overall well-being, it might not address the deeper emotional and psychological triggers that contribute to addiction.

If relapse occurs, exploring local drug rehab options can provide accessible help and resources tailored to your specific needs. While these communities offer support in the form of therapy, treatment, and group support, physical fitness can also be incorporated into your recovery plan, paving the way for a healthier comeback.

Exercise is instrumental in facilitating recovery from drug and alcohol addiction. From reducing stress and boosting mood to improving cardiovascular health and regulating sleep, the benefits are multifold. While the journey to sobriety is undoubtedly challenging, incorporating physical fitness into your recovery plan can be a game-changer.

Brad Krause created Self Caring after years spent putting his own self-care on the back burner. His goal now is to educate people on the importance of self-care by providing tips and tricks that are easy to implement.

Tips for Preparing for a Recession

With the media predicting a recession, it is understandable that you might get nervous. After all, a recession can impact everything from your investments to your job security. However, watching and waiting with fear as a possible recession approaches won't do you much good. There are practical steps you can take to prepare for the possibility of an economic downturn and alleviate your stress about the situation.

Start a "rainy day" fund now
Life is full of unexpected surprises, and sometimes they are costly. If you have to deal with an unforeseen expense, like needing to buy a new laptop or pay for a car repair, a rainy day fund is great to have. Bank of America offers tips for saving more money, such as recording your spending and identifying where you can cut costs, reviewing recurring charges, and setting short- and long-term savings goals. Automating your savings can also help.

Eliminate as much debt as you can
If you are worried about a recession cutting into your earnings, the thought of carrying ongoing debts can be troubling. Look for ways to tackle your debt now to alleviate the mental burden. For example, you might increase your debt repayment percentage, use savings to pay down large or high-interest debts, or even renegotiate your interest rate. You can also sell items you no longer need, or use your tax refund check to pay off outstanding debts.

Cut spending and look for a side hustle
You can increase your savings and pay off debt more easily if you are earning more and spending less. There are tons of ways you can save money on monthly bills. For example, sometimes switching suppliers for basics like electricity can save you money. You can also look for a side hustle so that you have more money coming in. Options include driving for rideshare or food delivery services, freelancing online, or upcycling old goods.

Protect your assets like your home
If a recession hits, you want to make sure your assets are protected. For example, if you have money in stocks, diversifying your investments can be a wise move. Also, consider your tangible assets. If you own property, taking out a home warranty can help protect its value. This pays for repairs and replacements to essential systems like plumbing, electric, and heating and cooling. Here are some appealing options to consider when shopping around.

Master stress-coping techniques
Financial troubles can be a cause of stress. Unfortunately, stress can seriously impact your quality of life, making it hard to concentrate or sleep at night. Be prepared to tackle potential stress head-on by mastering stress-coping techniques like meditation. The practice is shown to reduce stress and even addresses physical indicators of stress, like high blood pressure. If you are new to meditation, try using a guided meditation app like Headspace to get started.

Take care of your physical health
Another thing you can do to protect your mental well-being during a recession is to take care of your physical health. Make a point of exercising regularly, eating well, and sleeping enough. These steps will improve both physical and mental well-being. There are also practical elements to consider: A healthy lifestyle is a preventative measure and safeguards against diseases that are more costly to treat. Investing in your health now is smart.

The thought of a recession can be nerve-wracking. However, if you take preparatory steps like protecting your assets and saving, you'll be ready. Just as important, make sure to take care of your health. Stressing about the situation will make it feel less manageable.

Brad Krause created Self Caring after years spent putting his own self-care on the back burner. His goal now is to educate people on the importance of self-care by providing tips and tricks that are easy to implement.

How to Cook the Perfect Thanksgiving Turkey

The big day is almost here, and with it all the turkey and fixings you await all year long. To ensure that your Thanksgiving is spent full of laughs and quality time with your loved ones, it is important to ensure that your turkey is cooked properly.

Undercooked turkey can make your guests sick with foodborne illness. Common foodborne pathogens like salmonella and norovirus can make their way onto Thanksgiving plates when turkey is not cooked to the proper temperature of 165 degrees.

However, undercooked turkey is not the only way that you can spread foodborne pathogens in your kitchen. Be sure to practice these kitchen safety tips when handling your turkey:

• Store your turkey properly: Keep your raw turkey in the freezer until you are ready to thaw it, and ensure the freezer temperature is at or below 0 degrees.

• Thaw your cooking safely: There are a few ways you can do this, but the two best ways are thawing in the refrigerator or in cold water. If you choose the refrigerator route, allow about 24 hours of thawing for each 4-5 pounds of turkey. For cold water thawing, ensure your turkey is in a leak-free bag and completely cover your turkey with cold water. Replace the water every 30 minutes and allow about 30 minutes of thaw time per pound of turkey.

• Be mindful of your cutting boards: Use one cutting board for handling your raw turkey and a separate cooking board for other foods that won’t be cooked.

• Do not rinse your raw turkey in the sink: According to the CDC, washing raw turkey can spread germs to other foods. Poultry juice can make it onto utensils, countertops, and other foods without you knowing, which poses a risk for spreading foodborne pathogens. 

To help you avoid any kitchen mishaps and potential holiday-ruining sickness, Instacart has created this turkey cooking time calculator. The calculator takes into account the weight of your turkey and your preferred level of doneness so you can focus on what is most important — making memories and enjoying delicious food with your flock.

Lydia McAllister is a content creator who develops helpful and compelling stories. Her passion for digital marketing and creative writing has led her to cover unique topics ranging from business to lifestyle. She calls Texas home and enjoys practicing yoga, trying out new recipes, and spending time with her adorable nephew.

Common Mistakes to Avoid When Naming Health and Wellness Brand

As a business owner trying to establish a successful health and wellness brand, you should be aware that one mistake, particularly one that affects your brand’s name, can undo all of your efforts.

And the main reason for it is that, to the market, your brand name represents your company's entire identity. And if you want to flourish in your industry, your key priority when naming your business should be to find a name that appropriately reflects your company's beliefs.

Fortunately, brainstorming with a team and leveraging the help of a trusted naming company can help you in crowdsourcing company names that are fully aligned with your brand’s vision and goals.

But, whether you choose to brainstorm, get help from a naming company, or come up with perfect wellness business names yourself, take the necessary steps to ensure you avoid the following common mistakes that can damage your reputation.

Choosing Unappealing Brand Names
Health is a delicate affair, and any business that must thrive should only pick names that communicate a positive, compelling, and reassuring message, like Organifi, Weight Watchers, and Fitbit. Taking this path makes it easier for you to communicate your brand’s values and engage with your target customers on a personal level. 

Today, there are countless emerging health and wellness companies that choosing a name like Stubbs Prosthetics and Orthotics is enough reason for customers to choose your competitor’s brand over yours.

Any health and wellness entrepreneur that uses a name that communicates a negative meaning risks alienating the huge chunk of their audience who’d find the name strange and unappealing.

Also, when coming up with a solid brand name, ensure that your chosen name undergoes a linguistic test so that you can ensure that the name you come up with doesn’t have a different meaning in another language. Performing a linguistic test is particularly vital if you intend to use an abstract name. 

Customers would be less attracted to your wellness brand if its name is offensive in their language. One thing you don't want is to face the same problems as Mazda's Laputa and Nokia's Lumia, which were popular in other areas of the world but were rejected by the Spanish people because their brand names in Spanish meant "prostitute." Failing to conduct proper research might lead to the failure of your health brand or products.

Using Overly Complicated Names
We urge founders to avoid picking words that would be difficult for their clients to say or write, such as SoulCycle, and Peloton, since no customer will feel the need to remember your health and wellness brand’s name, let alone recommend it to their relatives and friends if it is not concise and memorable.

And with the fact that branded materials are often forgotten by 80% of customers just after three days of engaging with them, using a complicated name will make your business even more difficult to remember. As a result, while naming, concentrate on creating names that are brief, unique, and memorable, like BioTrust, and Superfeet.

We can guarantee that a short, straightforward name will always prevail over a long, convoluted one. And yes, shorter company names also make for better quality domain names.

Name Selection Based on Personal Preference
Almost everyone will have some level of emotional attachment or preference when asked to pick the best name choice from a list of good options, and this is typically something you would encounter when naming your health brand, product, or service.

But one thing you must do throughout the naming process is to resist the want to allow your emotions to take precedence over logical judgment. Choosing a name entirely based on personal preference as opposed to a careful examination of your target market and your health company's needs will almost always result in choosing a weak name idea. Your personal opinions should only be permitted after conducting the necessary research.

Prioritize Your Clients
Never lose sight of the truth that your health and wellness business exists to satisfy its customers. Make every effort to prioritize their needs and wants because ignoring your audience will result in your company's failure.

Grant Polachek is the head of branding for Squadhelp.com, 3X Inc 5000 startup and disruptive naming agency. Squadhelp has reviewed more than 1 million names and curated a collection of the best available names on the web today. We are also the world's leading crowdsource naming platform, supporting clients from early-stage startups to Fortune 500 companies.

First Aid for a Midlife Crisis

Feelings of boredom, nostalgia, a lack of fulfillment, or regret are just a few signs of a midlife crisis. This can be a stressful time for some individuals, but there are things you can do to manage this stage of life with ease. Read below for some ways to find positivity and inspiration in change.

Take Action Fearlessly
Consider changing careers. So much of our identities are tied to our work. If you are feeling unfulfilled, a career change may help with these feelings. If your current career isn't meeting your health goals, relationship goals, and long-term goals with the flexibility and freedom you need, you may want to research career opportunities in order to choose one that's a better fit.

Squash negative thinking. Our thoughts control how we feel, so restructure negative thought patterns by giving yourself positive affirmations such as "I am enough," "I am loved," or "I am strong." When negative and self-degrading thoughts creep in, challenge and debunk them with positive affirmations you have designed to restructure your thought process.

Give serious thought to a location change, which could make all the difference. Moving to an area you have always dreamed of living in could give you an exciting fresh start on life. Getting pre-approved for a mortgage can make things easier and faster when you begin looking at potential homes in the area. Whether you are taking out a conventional, FHA, or VA loan, research available PennyMac mortgage rates because the rate is going to influence what you can afford to purchase.

Focus on Health to Increase Confidence
Midlife is when many individuals begin to think about their own mortality, so now is the time to finally get a handle on your health. Visiting your doctor for a thorough check-up will reveal any existing or potential health issues. Take control of your health by making a concrete plan that follows your medical provider's advice on how to maintain and obtain optimal health. Some things you can incorporate into your plan include the following:

• Buying kitchen gadgets. There are many kitchen tools on the market designed to help you live a healthier lifestyle. For a healthy snack option, check out gadgets that make "ice cream" or soft serve out of bananas. In addition, air fryers make terrific food minus the added fat of cooking oil.

• Exercise. Owning workout equipment involving exercise you like will improve the chances of using it. Consider how much square footage you have in your home to dedicate to any equipment before purchasing.

• Investing in smart scales. Maintaining a healthy body weight is important for optimal health. Some smart scales track muscle mass, fat percentage, and progress toward your goal. Investing in a smart scale may encourage you in your weight loss or maintenance goal.

There are many items on the market that help promote a healthy lifestyle. It is important to research and read unbiased reviews before purchasing. Reviews from consumers who own and have used the products you are considering should prove invaluable and help you in making wise choices.

Finding Positivity at Midlife
Practicing healthy lifestyle habits at home can minimize midlife crisis symptoms, transforming this life stage into one of opportunity and growth instead. For tips on continuing your healthy lifestyle while traveling, visit Stay.Fit and read more posts on this Stay Fit Blog.

Cheryl Conklin Is an aspiring writer. From being a dedicated blogger, traveler, and adventurer, she created Wellness Central so she could share her thoughts and resources gathered from her endless aspiration to achieve wellness for both herself and everyone.

Creative Benefits Ideas for Your Employees

Employee benefits include non-cash compensation you can pay to your employees over their wages or salaries. Also called fringe benefits, this form of compensation is effective if you want to attract and retain employees. Many people love benefits, as they want recognition and appreciation for their contribution to the workplace. Some employees apply to join organizations depending on the benefits and perks available. Job satisfaction is tied with employee satisfaction, so you don’t want to ignore employee satisfaction if you want to improve commitment.

Below are innovative ideas that you can implement to benefit your team members.

Corporate Discounts 
This includes discounts you can offer to your employees on the price of services or goods your business offers. These corporate discounts are designed exclusively for corporate employees. Some companies apply this method to test products internally before a mega launch to the market, so you can use it to perfect performances both in-house and on the market. Through such a program, you can pick interesting items and offer perks, which give your employees the best deals at prices discounted for them. It is a good way to reward them for their effort in keeping everything moving smoothly.

Professional Development and Training Programs
Many employees have bigger ambitions than working in their current position forever. One of the ways you can help such employees achieve their dreams is by sponsoring their education through educational benefits. Contributing to your employees’ education shows you care about their professional development, which in effect allows them to apply the skills acquired from the course to boost your business.

It is a decision that not only rewards the employee with knowledge but will impact your business as you can use their skills to explore new ideas. There are many options for education on the internet. For example, if you have an employee that has taken an interest in medical coding at your business, there are many web-based medical coding courses available that offer self-paced training. This way, you can provide your employee with the skills they need to move into a different position within your company.

Massage and Yoga
Often, the office environment can be exhausting as it is mostly not designed to allow a lot of physical activity. While you can include other mood-boosting ideas like cool colors and natural lighting, offering massage and yoga can feel revitalizing for many employees, especially after spending the day working on a project. Even if you are offering weekly massage and yoga sessions during work hours, it can be enough to improve the mood and energy in the workplace. These classes can make everyone feel comfortable, creative, and happy throughout the workday.

On-Site Health Services
Besides health insurance benefits, you can take care of your employees’ health in the office. An on-site well-being hub will help your employees get appointments with a registered nurse or a massage therapist. Also, you can add a “healthy home meal” ingredient station in the cafeterias to help your employees prepare a meal they can cook at home to avoid visiting a drive-thru after work. Other ideas include hosting a series of lectures on topics like eldercare and personal wellness.

A Pet-Friendly Work Environment
Many people would love to spend more time with their furry friends. To make this possible, you can create a pet-friendly work environment. Some of the benefits of creating a pet-friendly workplace include lower stress levels, improved physical and mental health, encourages employee collaboration and interaction, boosts creativity, and lowers stress levels. Some employers, besides allowing pets in the workplace, offer discounted veterinary services and free training classes on handling pets.

Providing the right kind of benefits to your employees, including training opportunities and on-site health services, is important if you want to attract and retain top talent. It also makes your company more inclusive and diverse. It is possible to develop these benefits if you understand the needs and interests of your employees.

Theresa McArthur knows firsthand that the life changes we encounter as we age can be difficult to navigate. From taking care of your health and choosing from numerous insurance options to deciding where you will spend your golden years and detailing your end-of-life wishes, the decisions that come along with aging can be overwhelming. She created Guides for Seniors so there would be plenty of information available to guide seniors through these processes and bring them peace of mind.

Save Money While Living Well

Healthy living on a budget can sometimes be frustrating when you are faced with expensive gym memberships, outrageous grocery bills, and the cost of keeping up with healthcare. Often, it is cheaper to grab fast food and skip those regular checkups, but where does that leave us when it comes to our physical and mental health? The stress related to financial concerns combined with an inability to take care of ourselves can be overwhelming, so it is important to look for ways to make healthy living attainable.

You can start by seeking out resources that will help you get your life on track. You can also consider how certain healthy lifestyle changes can actually help you save money. Below are a few things to think about when you are ready to make positive change:

What are your shopping habits?
When it comes to eating healthy, the way you shop plays a major role. Buying organic foods and lots of fresh items can become pricey, but you can cut costs by couponing, making a detailed list and sticking to it, and buying frozen vegetables for some meals rather than all fresh. You can also buy nonperishable foods in bulk, such as brown rice, quinoa, and beans. These can be added to soups and other dishes for protein and beneficial whole grains, and they will last a long time on the shelf.

It is also a good idea to look for ways to cut down on food waste at home. This can be achieved by utilizing meal planning or prep, saving organic materials to make soup stock or compost, learning to make the most of use-by dates, and investing in a freezer system so you can store items the right way and prevent food loss from freezer burn.

Grow your own!
Love eating fresh but hate the expense? Consider growing your own vegetables at home. Not only are most seeds pretty inexpensive, you can grow the items you use the most and have them ready and waiting right out in the yard when you need them. Of course, not everyone considers themselves a gardener, but there are several fresh options that are easy to grow even for those without a green thumb, including lettuce, spinach, and green beans. If you don’t have much room in your yard, you can utilize a hanging planter for things like grape tomatoes, or portable planters for items that don’t need a lot of space (such as cilantro). Double bonus? You will save money on your grocery bill.

Find a workout you truly enjoy
Eating well is a crucial aspect of staying healthy, but it is also important to get moving, especially if you have a sedentary job. Many people enjoy a gym environment because it helps them stay motivated, but you don’t have to spend money on a membership to find a workout you enjoy. Dancing, running, playing a sport, hiking, yoga, swimming, and biking are all great ways to Stay Fit that won’t limit you to a gym, and you can do them with friends or family for even more benefits. Not only that, doing something you enjoy can help you stay motivated so you’ll keep up with it.

Take control of your wellness
While eating healthy and getting active is crucial, it is important not to neglect your overall wellness. Staying on top of things like yearly checkups and exams is essential as we get older, especially if you have a family history of certain issues. The good news is that you don’t have to spend a lot of money on preventative care; simply utilize a no-cost wellness app, free vaccinations, technology such as a step tracker, or a wellness program provided by your employer. And if your schedule makes it difficult to attend office visits with your physician, you can schedule a doctors appointment online through a popular telehealth platform. This connects you virtually with a board-certified physician who can assess your health needs and even write prescriptions if necessary. Plus, oftentimes same-day appointments are easy to book. Many platforms take most insurances, meaning you only have a copay and a membership fee. The more control you have over your overall health throughout the year, the more you can avoid costly visits to the doctor.

Take a look at your environment
Finally, your environment also has a major impact on how you feel and whether you are able to take care of yourself. For instance, a home with a lot of clutter can create feelings of anxiety or depression, while a bedroom with too many devices can lead to sleep disturbances, which comes with a whole host of issues in itself. Take steps to clean, declutter, and organize each room in your home. Utilize DIY cleaners instead of pricey store-bought versions; these work just as well and cost a fraction of the price. Not only that, they are chemical-free, so you will have peace of mind that they won’t interfere with your wellness journey.

Taking steps to live better through healthy lifestyle choices can be challenging at first, but once you try a few simple changes, you may wonder why it took you so long in the first place. Look for support from friends and loved ones to stay motivated, and utilize as many free or low-cost resources as possible.

Stephanie Haywood is happy to be living her best life. Personal development and self-care gave her a boost when she needed it most, and now she works to share the gift of self-knowledge, self-care, and self-actualization with everyone who visits MyLifeBoost.com.

Brain & Body: Mental Health Benefits of Exercise

Developing and sticking to an exercise routine can be difficult, especially if you travel for work. However, physical exercise offers countless benefits for the body and mind, making it a habit you won’t want to skip.

The physical benefits of exercise are well-known, but many people are unaware of the vast mental health benefits exercise provides. Exercise is a proactive way to relieve and even eliminate mental health problems like stress and anxiety. Learn more about the many mental health benefits of exercise here.

Exercise to Fight Depression
According to the National Institute of Mental Health, roughly 8.4 percent of adults in the United States have had at least one significant depressive episode. Research shows that all levels of exercise, from light to vigorous, can reduce the severity of depression. In some cases, exercise can be as effective as other, more common treatment methods for depression, such as medication or talk therapy.

Relieve Stress and Anxiety
Stress and anxiety are common mental health issues for Americans. The American Psychological Association states that stress is a significant health concern in the U.S., with about 33 percent of Americans living with extreme stress.

Research shows that exercise increases endorphins, hormones that improve mood while relieving pain and reducing stress. Physical activity decreases the stress hormone cortisol. It can also distract you from negative emotions and thoughts.

Physical activity may also improve the way the body reacts to stress or stressful events. A 2014 study associated regular exercise with superior emotional resilience to stress. That means exercise may help you cope with future stress in addition to the stress you currently face.

Boost Self-Confidence
Exercise offers physical and mental health benefits, and all of these benefits are intertwined. The physical advantages of exercise, such as increasing muscle strength, losing weight, and creating a healthy glow, can improve self-confidence.

As you exercise regularly, you will see improvements in discomfort tolerance, superior cardiovascular fitness, and improved muscular strength. These improvements develop a feeling of mastery and confidence.

Exercise and PTSD
Many people relate post-traumatic stress disorder (PTSD) with military veterans, but PTSD affects people of all ages, nationalities, cultures, and backgrounds. It affects roughly 3.5 percent of adults in the U.S. each year.

Research shows that exercise may benefit people with PTSD by improving sleep and cardiovascular problems while reducing stress, anxiety, and depression. Physical activity may also reduce fear and worry, providing some people with relief from panic attacks.

Other Mental Health Benefits of Exercise
The mental and physical benefits of exercise are numerous. Research also shows that exercise can help with memory loss and addiction control. It can promote sounder sleep, increase energy, and improve motivation. Physical activity has even been linked to superior cognitive function, such as improved concentration and critical thinking skills.

You may notice some of the above mental health benefits immediately after a workout. Other advantages become evident once you have developed healthy exercise habits. Creating an exercise routine that you can perform at home or on the go can be the ticket to improving your mental health and overall well-being.

For further information, please see the below resource, and Stay Fit — mentally and physically.

Dan Borucki is an ISSA Certified Fitness Coach and Personal Trainer at Re|Claim Fitness. He is committed to providing a level of service that is focused on the individual, whatever his or her needs and goals may be. Borucki strives to encourage, support and challenge his clients to feel stronger, healthier and more confident.

How to Optimize Any Space for Mental Health

Whether you have been spending more time in your primary home or a temporary one, it is important that your space cultivates relaxation and overall mental wellness. For those who travel often, it can be especially beneficial to feel comfortable and at peace in your space — no matter where that may be.

Below are seven tips to nurture your mental health by optimizing your home space.

1. Add light
   Natural light can boost the levels of serotonin in your body, which can help you stay calm and focused. Open your curtains to let the sunlight in whenever possible – if that is not an option, try a sun lamp.

2. Personalize Decor
   Be sure to place family photos, meaningful artwork, and other personal items in areas where you can easily see them. If you are traveling, don’t forget to pack a few items that bring you joy and display them proudly.

3. Get Grounded
   Spend time outside and breathe in the fresh air while trying your hand at gardening. Growing your own fruits and vegetables also allows you to save money and eat healthier.

4. Invest in a Home Gym
   It is no secret that regular exercise can do wonders for your mental and physical health. If you have room, invest in exercise equipment that will encourage a more active lifestyle. Even a few dumbbells should do the trick!

5. Establish Work-Life Boundaries
   If you work from home, be sure to designate separate areas for work and relaxation. You might also consider removing electronic devices from the bedroom for better sleep.

6. Decorate With Greenery
   Plants can bring a sense of calmness to your space, and may even improve air quality. Pick out some low-maintenance plants like succulents and place them in every room.

7. Use Calming Colors
   Light blues, pinks and greens can help foster a calming home environment. Paint rooms or hang artwork in these colors, or simply add LED lights for a similar effect.

These tips can help you optimize your home (or home away from home) in a way that sets you up for success, and here is an infograph from Rocket Mortgage that may help, too.

Skylar Schmidt is a content creator who enjoys writing about a diverse number of topics – from lifestyle to mental health. If she is not writing, you can find her traveling, playing her guitar, or baking chocolate chip cookies.

Strategies for Setting and Achieving Your Goals

Many people make goals that involve improving their health or fitness, but few can stick with them for long. However, it is never too late to try again and revive those goals and recommit to creating a healthier life and focusing on self-care. Making changes that become long-term habits can have an impact on both your physical and mental health, and it is definitely worth recommitting to make the changes stick.

Most people struggle to reach their goals
As AARP details, the majority of people who make goals fail to stick with them for long. Big changes and goals can sound achievable as the resolutions are made, but it can be difficult to change bad habits into good ones and life simply gets in the way much of the time. That doesn't mean that you should give up on making those changes.

A good place to start may be to look at your original goals and see how you can modify them to make them achievable. Rather than try to overhaul everything in your life at once, narrow your focus and pick one or two habits to tackle at first. You may want to cut back on caffeine or alcohol or drink more water, or you might want to focus on getting some moderate exercise at least five days a week.

Break down your resolutions into small, specific goals
Setting specific goals is key, as resolutions that are too broad can be overwhelming. Rather than tell yourself that you will eat a healthy diet, commit to adding in at least three servings of fruits and vegetables each day, or limit how many times a week you eat out. Many people have success in setting both small goals as well as setting mini-rewards to amp up their motivation.

If going back to school is on your to-do list but finances, time, or other concerns are holding you back, you can enroll in online courses that are inexpensive and flexible. Whether it's a business or nursing degree that you are after, your CV will certainly get a boost, as will your earning potential. In fact, going after a more fulfilling job is at the top of many people’s list of goals. Be sure your CV is kept up to date to reflect new accomplishments, like a degree or new certification, and save time and money by using a free resume builder you can find online. You can choose from a number of professional-looking templates that will make your qualifications stand out.

Full Focus suggests writing down your goals and creating a schedule that will make it easier to track and achieve the changes that will lead to a healthier lifestyle. Don't beat yourself up for faltering on initial goals and don't let mistakes derail your commitment to creating healthy new habits.

Moving toward a healthier lifestyle brings about numerous benefits
The benefits that come from achieving your resolutions and committing to a healthier lifestyle are numerous. For those who are parents, modeling healthy choices for your children will set the stage for them to embrace healthy lifestyles themselves. Additionally, Healthline points out that healthy lifestyle changes can have significant impacts on your mental health, especially when it comes to issues such as depression and anxiety.

Cutting back on junk food, refined sugars, and saturated fats, for example, make a big difference, and exercise often reduces stress and helps to improve your mood and quality of sleep. And don’t neglect a little self-care – on a cold day or night, cuddle up with a weighted lap blanket, which can help you relax to the point of falling (and staying) asleep!

Healthy living also means creating a positive environment, which can reduce stress and tension. If you find yourself getting into arguments with others in your household more often than not, then now is a good time to eliminate that negative energy. A good place to start is decluttering your home, then giving it a good clean. Bring light and fresh air into every room by opening the curtains and windows.

Just because there are risks of falling short of achieving a goal doesn't mean that you can't make adjustments and succeed in the long run. Rather than beat yourself up for failing, take a step back and modify your goals so that they are achievable. Focus on the reasons behind your goals, whether it is to combat stress, model healthy decisions for your children, or simply to feel better about yourself, and find ways to tackle your goals in new ways to pave the way to success.

Jennifer McGregor is a pre-med student who knows how difficult it can be to sift through the mountains of health-related information on the web. Together with a friend, she co-created Public Health Library to write about health and wellness topics and to create a forum for sharing reputable health and medical information.

How to Beat Home-Based Burnout

At the start of the pandemic, it was almost impossible to contain our excitement about working from home. But, more than two years in, many of us have found out that remote work is not the piece of cake we thought it might be. Workplace fatigue can still happen, even if your place of employment is your warm and cozy home.

Today, we are pleased to share a few tips that can keep you cool and calm when burnout starts to set in.

Organize your workspace
Being organized, especially while you are working, has many benefits, including stress reduction and boosted productivity. To maintain a neat and orderly workstation, keep your desk (or other work surface) clean and clear. You should also have a place for everything, including pencils, notebooks, and other tools that you use throughout the day. You will have more positive energy if you take the time to eliminate clutter and other negative influences.

Give yourself a respite
Even though you are in the same spot for what might feel like 24/7, give yourself a place to step away from home and work. One great idea is to create a backyard sanctuary with a comfortable seating area, flowers, and other calming elements. Look online at Angi landscapers to find contractors that have been well-reviewed and have experience in the type of project you have envisioned. You can also look for landscapers that offer special pricing if you are looking to keep your cost down.

Maintain a healthy lifestyle
While burnout can affect your mental state, there are many physical components to it as well. Keep your body healthy by doing things like attending fitness classes and eating the right foods. Stay Fit offers perks to guests that help them make these types of healthy decisions.

Take breaks
Give yourself permission to take breaks each hour. Stepping away from your desk is especially important if you sit all day. Get up, check the mail, walk around the house, or just stand outside and enjoy a few moments of sunshine. Doing so will help break up your day so that you don’t feel quite as bogged down. The point here is to interrupt the monotony, which HR software design firm Cipher explains can help you retain information and be more creative.

Set a strict schedule
Even if you are taking enough breaks, you have to stop working at some point. It’s way too easy to keep working when you are supposed to clock out. Set a strict stop and start time each day, and do not be tempted to use the time you would otherwise be commuting to catch up on emails.

Be present during your off hours
Learn how to “turn off” your work brain and get back into life mode once you’ve logged out each day. Be present with yourself, your friends, and your family when it is personal time. Kids may take it deeply personally that your focus is on something else when you are home during the day. They don’t understand that your job simply changed addresses. Sit down with each other every night and show them your full attention. This helps strengthen your bonds and remind you what you are working for in the first place.

Break tasks up by importance and time to completion
Another quick tip to help beat burnout is to make a list every day and break things up into different categories. Handle your most pressing or boring assignments first, then switch to something less important that you can wrap up quickly. This will keep you on track and motivated as you see more things moved out of your inbox.

No matter how much you love your job, working from home means that it is ever-present. It is easy to get burnt out, distracted, and ready to call it quits. But, with a few simple changes to how you handle each day, you can stay focused, productive, and happy at home and when you are on the clock.

Brad Krause created Self Caring after years spent putting his own self-care on the back burner. His goal now is to educate people on the importance of self-care by providing tips and tricks that are easy to implement.

Self-Care Tips Entrepreneurs Can Use to Thrive

Everyone knows that running a business takes a ton of work. However, many people underestimate just how much of a toll that work can take on business owners. When you are spread very thin, you typically have a lot more trouble taking good care of yourself than when you have more free time in your schedule. As a result, your mental and physical health can begin to suffer.

That is why it is so important for entrepreneurs to have a solid self-care routine in place. You can build any kind of self-care routine — mix and match the ideas below, or use something else that works for you. The important part isn’t necessarily what you do, it’s that you have a routine you can consistently stick with. Here is a look at a few more ways you can give yourself some TLC while running a business:

Assess Your Schedule
The very first question you need to ask yourself when it comes to self-care is, “Am I more overscheduled than I need to be?” Business ownership is a naturally busy role. However, the type of people who tend to become entrepreneurs are also the exact type of individuals who are likely to take on even more work. High-achievers may take on more of the business ownership workload than is really necessary, leaving them even more stressed out.

That is why it is so important to assess your schedule and figure out if you are making room for work-life balance. Many business owners neglect this balance and wind up burning out. This is bad for you and your business since burnout can make it hard - or even impossible - to stay on top of your long-term goals. Make sure you have a few waking hours every day that you spend doing something completely non-work related. This way you don’t wind up in a situation where your life is just work and sleep. On that note, however...

Get Enough Sleep
Often business owners create a work-life balance by pushing their bedtime back. However, this can backfire in a major way. Poor sleep doesn’t just leave you feeling tired during the day — it can actually take years off your life. Adults need 7-9 hours of sleep every night in order to keep their bodies running at their best.

There are several things you can do to facilitate this. First, create a regular sleep schedule. As much as possible, go to bed and get up at the same time every single day. This will help your body regulate its circadian rhythm, making it easier to fall asleep and get up with time. You should also make a point to sleep in a quiet, cool, dark room. Avoid using screens such as laptops, TVs, or smart devices in bed, since the light from these screens can disrupt hormone production necessary for a good night’s sleep.

Eat Right
A healthy diet is another aspect of self-care that often falls to the wayside for business owners. After all, eating a well-balanced meal typically takes time, which is, more often than not, in relatively short supply for entrepreneurs. As a result, many business owners wind up either relying on fast food or skipping meals, neither of which supports a healthy body.  

You can avoid this problem by dedicating one day a week to meal prepping. This is a system in which you spend one day cooking and preparing everything you need to eat fast, healthy meals throughout the week. There are tons of programs out there dedicated to helping people figure out how to meal prep. Moreover, the work can vary from making the meal in its entirety, to simply measuring and preparing the ingredients you know you will need throughout the week. Look into a few different systems to see which style is best for you.

Enjoy Your Time Off
Leave work for the office and find some local activities you can enjoy with friends and family. Not only will you be able to relax, but you will have the opportunity to catch up and socialize with loved ones. If you are a sports fan, take in a game. You can also go out to a nice dinner, spend a day at the beach, or enjoy the outdoors. Whatever activity you choose to participate in, try to keep work off your mind.

Commit to Skincare
When you are very busy, your stress levels tend to skyrocket. This has a direct impact on every single one of our body’s organ systems, including the skin. As a result, many of us tend to have unpleasant - and often, embarrassing - breakouts when dealing with stress. This is where a consistent skincare routine can make a big difference.

Of course, the right skincare routine varies from person to person. If you are not sure what works best for you, it may be best to work with a professional. They can help you identify issues such as acne, rosacea, eczema, and more. They can also point you toward useful tools for managing and preventing breakouts so you can have healthier skin each and every day.

Exercise Daily
Our bodies need movement, especially when we are at our most stressed. You don’t necessarily need to do intense, prolonged exercise every day. In fact, walking for half an hour each morning can make a massive difference for both physical and mental health. Consider adding a 30-minute walk around the neighborhood into your morning routine.

This simple act can go a long way when it comes to reducing stress. When we don’t get enough exercise, our bodies start to build up stress hormones, making us irritable, restless, and inattentive. This makes it harder to focus and achieve your goals, which in turn creates more stress. Exercising breaks this cycle, allowing our body to let go of some of those stress hormones and find balance.

Drink More Water
Last but not least, consider finding ways to commit to proper hydration. Most adults need at least 11 cups of water a day - or more - in order to be fully hydrated. Although this transition can leave you rushing to the bathroom more often for the first couple of weeks, your body will adjust. Once it does, you will feel healthier, more energized, and ready to take on the day.

As we said above, these are just a few of the tools you can use to create a sustainable self-care routine. Focus on building habits you can fit into your everyday schedule in order to give yourself the best chance at sticking with your goals long-term. This way, you wil give yourself the care and energy you need to build a business you can be proud of!

Personal Trainer Sheila Olson encourages her clients to stay positive and incorporates mindfulness and practices for reducing negative talk into her sessions. She created FitSheila to spread the word about her fitness philosophy.