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Three Ways You Can Genuinely Improve Your Life This Year

Three Ways You Can Genuinely Improve Your Life This Year

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We’re coming to the end of January, and already motivation is wearing thin when it comes to many people’s resolutions. The problem is, people set faddy and unrealistic goals that are so easy to break when the going gets tough. Let’s face it, no one wants to go for a run before work at 6am when it’s cold and dark. No one wants to give up all of their favourite things, and getting out of debt can seem impossible when January is full of oversized bills after an indulgent festive season. However it really is possible to improve your life, and when it comes to setting goals it’s important to be practical and realistic. Instead of giving up on your resolutions altogether, why not look at them in a different way. Here are five ways you can genuinely improve your life.

 

Focus on health

That’s a focus on health, not on size or appearance. If you focus on health in entirety, looking the way you want will just be a bonus of this. On top of that you will feel your best too and your body will be performing at its optimum level. Forget the crash diets, they don’t work. We all know it, all they do is deprive you and can make you lack in important vitamins. They will cause extreme hunger and an obsession around food that means you’ll simply put it all back on afterwards. Focus on cleaning up your diet, your meals should be around fifty percent fresh fruit or vegetables with a source of lean protein, complex carbohydrate and healthy fats. You certainly don’t have to feel restricted! For breakfast, how about a slice of wholegrain toast with some crushed avocado, sliced tomatoes and a poached egg on top? You could go with a fruit smoothie with the addition of a tablespoon of oats, some natural yoghurt and some goji berries. For lunch, a sweet potato baked in the oven with some tuna and light mayo filling and a side salad would make a great balanced option. Dinners could be any kind of lean protein (keep red meat to twice a week max as it’s higher in saturated fat) with vegetables and potato, whole meal pasta, rice or any of other grain such as couscous or quinoa. You could make homemade soups, healthy thin crust pizzas topped with low fat mozzarella, lots of veggies and salad on the side. You could make healthy versions of your favorite takeaway meals by reducing fat and salt and switching out certain ingredients. You can eat healthy and delicious foods every day of the week while still cutting your calories. You give your body everything it needs, never feel deprived and along with exercise are able to shift excess weight over the next few months. Drinking enough water and getting enough sleep will all contribute to the way you feel as well as the way you look. It shouldn’t be seen as a quick fix or a bid to get to a certain size. Look after your health and your appearance will follow.

 

Expand your mind

This could mean learning a new skill, focusing on your wellbeing or even go on a spiritual journey to achieve a higher level of consciousness. You could go on an avatar professional course to do this, it’s a good way to get to know yourself better and can help to bring you both peace and happiness. If spirituality isn’t your thing, how about focusing on knowledge. You could go back to college or university, there are lots of courses you can do online in your spare time. You could study a subject that interests you in your spare time, doing research from videos, articles and books. You could join a class, or even pick up a skill that you want to learn but never have. From music to cooking to driving, have a think about what you want and go for it. Just because we’re adults doesn’t mean we should stop learning. Keep your mind sharp, stay curious. Knowledge is power, you might even improve your opportunities and job prospects in your plight for knowledge too. Many people find that meditation, clearing the mind or visualising goals can be helpful, but however you go about it don’t neglect your mind. It’s easy to get caught up in the daily stresses of life and to be constantly worrying about the past or future. Spend some time in the present moment and allow yourself to feel grounded, it’s good for both mental and physical health.

 

Volunteer

It’s so easy to take what we have for granted. We go home to a warm house each day, we turn on the tap and have hot and cold water. There’s food in our pockets, if you’re really lucky you will have money leftover and maybe even a car on the drive. These things are all such luxuries to those who have nothing, and it’s only when you understand this that you can really appreciate what you have. Volunteering allows you to make a genuine difference, while learning what it truly means to be humble. You could travel and spend a summer volunteering abroad. Alternatively you could just spend an hour each week helping out at your local soup kitchen, hospital, care home or women’s shelter. If you’re in a position where you’re able to help others then you should, the world needs more people like that. You get the satisfaction of knowing you made someone’s life that bit better, and you really get to understand and appreciate what you have too. Rather than constantly feeling like you need more- the latest phone, a new tv, a fancy holiday. You can truly respect and feel glad of the things you do have, giving life a whole new perspective. If you’ve set new years resolutions to gain this item or purchase this product then this can be a different way of looking at things. You might realise you don’t need those things after all.

Tia, and TipsfromTia.com  is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram.

Seasonal Affective Disorder

Seasonal Affective Disorder

The change in seasons can bring about more than just cold weather. For some, this change comes with depressive episodes. Approximately 5% of the U.S. population suffers from Seasonal Affective Disorder, or SAD, during the year. About 10-20% of recurring depression cases have a seasonal pattern.

What exactly is SAD? SAD is a type of depression that comes and goes with the changing seasons. Symptoms include fatigue, suicidal thoughts, anxiety, and weight fluctuation. There are two types of SAD. Winter-onset is the most common with symptoms occurring in late fall to early winter and improving in the summer. Spring onset is the lesser known type of SAD that happens during late spring or early summer.

We know that SAD occurs with the changes of the seasons, but a diagnostic test for SAD still does not exist. Even without a formal diagnostic test, your healthcare provider can still perform a diagnostic procedure to determine if you suffer from SAD. Your doctor will ask a series of questions and perform a physical exam. Often, a complete blood count or thyroid test will be conducted to rule out any other health issues.

What are the treatment options if you’ve been diagnosed with SAD? There are multiple options for treatment that include traditional and alternative methods. Here’s a breakdown of SAD treatment options.

Traditional SAD Treatments
● Light Therapy- With light therapy, the person is exposed to a full-spectrum light anywhere from 15 minutes to an hour and a half per day. The light simulates natural light and is thought to change the brain chemicals linked to mood.

● Psychotherapy- In psychotherapy patients are taught to recognize and change their negative thoughts, manage their stress, and utilize healthy coping strategies.

● Medication- In some instances, medication can be prescribed as a traditional method of treating SAD.

Alternative SAD Treatments
● Dawn Simulators- This treatment involves gradually increasing light a half hour before an alarm clock notification. This mimics the sun rising during warmer seasons.

● Supplements- Vitamin D supplements can be used to alleviate depression symptoms. Omega-3 oils are found in supplements or fatty fish and can relieve significant depression symptoms.

● Yoga and Exercise – Yoga therapy and regular exercise can effectively treat depression symptoms. Exercise releases the body’s feel-good chemicals called endorphins, but the real value lies in low-intensity exercise sustained over time. That kind of activity spurs the release of proteins called neurotrophic or growth factors, which cause nerve cells to grow and make new connections. This improvement in brain function is known to make people feel better.

● Meditation – Meditation techniques have been found to reduce stress in people with SAD.

● Acupuncture – This treatment can reduce the severity of depression. The benefits can last for up to one year.

To learn more, checkout the infographic below created by Regis College’s Online Master of Science in Nursing degree program.

 

What is Seasonal Affective Disorder
Regis College

Tia, and TipsfromTia.com  is trying to keep you looking good and
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Strike a Pose: How Yoga May Combat Depression

Strike a Pose: How Yoga May Combat Depression

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Depression may strike us at any given time, and women are twice as likely as men to suffer from it. Scientists are psychologists provide us with a whole platter of different reasons to this gloomy monster; while some of them point out genetic predisposition and hormonal imbalances to be the source, others point to psychological and sociocultural factors.

Regardless of its source, depression is hard to fight – and especially when you do it on your own. Exercise has proven to work wonders on our mind, though, and certain types seem to be more effective than others.

Why Yoga?

This ancient activity is a sequence of poses and is supposed to clear the mind to prepare it for meditation. Today, we focus more on the physical benefits of practicing – as well as celebrating the added benefits of a calmer and steadier mind. We’re looking at it from the other way around, in other words, where ancient yogis would see added strength and flexibility as a nice little bonus to a quiet and relaxed mind.

By combining these two benefits, the strength a yoga practice can give your body as well as the calm and meditative state we tend to practice in, you achieve a holistic view of your health where the mind, as well as the body, is in focus.

This is important to feel more connected, in general, and to be able to deal with chronic and daily stress.

Health is about more than activity and a peaceful mind, although this certainly takes you a long way. Make sure you eat a variety of food, mostly plants, and bathe your cells in quantities of water every day. Read up on a few AlgaeCal reviews if you’re an aging woman, as we all are, and keep up with the cardio to keep your heart healthy.

To stay strong and vigorous, you need to tackle the problems that are specific to your health; consider supplements if you’re not eating enough nutrients, and always consult with your doctor before taking anything new.

The best poses to combat depression

If you’re convinced, it’s time to roll out your mat and enjoy a deep and energizing breath. Some of the yoga poses are known for its abilities to increase your mindfulness and turn you inwards rather than outwards to bring you closer to yourself. Inversions are usually the best mind-boosting poses you can choose, such as the forward fold and head-to-knee forward bend.

Remember that any forward bend should be equaled out with a back bend, such as the cobra and bridge. If you’re not that advanced in yoga yet, try to modify your bridge by keeping it in a table-top style rather than a full bridge.

Other complicated inversions, such as the headstand and shoulderstand are also known for their healing effects – but again, don’t attempt these without having a yoga teacher around.

Holding these for around eight breaths or up to two minutes is good for both your mind and your body. Breathe slowly through your nose and keep the exhalations as long as your inhalations.

It might not make you instantly healthy, but keep it up and you’ll reap the benefits of your practice with a happy mind that’s ready to tackle the challenges of life

Tia, and TipsfromTia.com  is trying to keep you looking good and
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Beauty Promises To Make And Keep In 2017

Beauty Promises To Make And Keep In 2017

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We made it through the first month of 2017. Resolutions were made, which may or may not be dwindling. But now is the time to settle into a realistic and achievable beauty regime that will yield results.

80/20 Rule

Research shows that goals, objectives, and resolutions often fail because we take on too much too soon. In the first few days or weeks, we’re fired up and feel as though we could take on the world. But very soon our best intentions begin to dwindle. So, rather than going all out and setting unrealistic resolutions and expectations, try the 80/20 rule. The idea is that you eat healthily for roughly 80% of the time but allow yourself the odd treat. Set up a training plan but allow time to relax. Little and often or bit by bit is better than all or nothing. Because if the latter fails, you’re left with nothing.

Establishing Routines And Setting Intentions

It’s important to establish a healthy beauty regime. Even if you have one already, there’s a benefit to reviewing this and making changes. On average it takes around 66 days to form a habit. This varies, depending on the task. When something becomes a habit, this is the point at which is starts to feel automatic.

When establishing your regime, set a plan for the year. Work out what you intend to achieve and by when. If this is the year you decide to go for the plastic surgery you’ve been deliberating, do your research and make the decision. Always opt for board certified experts such as Belcara Health.

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Commit To Skincare

Whatever else you do this year, commit to skincare. A simple routine is all it takes to maintain healthy, young-looking skin.

  • Remove your makeup every day without fail
  • Invest in a good moisturizer for your skin type
  • Drink plenty of water
  • Eat well and exercise
  • Quit smoking
  • Wear a suitable SPF sun lotion and protect against harmful rays

A Healthy Smile

One of the easiest beauty commitments is to prioritize dental health. Brush at least twice a day and invest in a good-quality electric toothbrush. The benefits over a manual brush are staggering. Add flossing to your daily regimen. Visit your dentist on a regular basis to fix any problems before they become an issue.

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Inner Beauty

As well as investing in cosmetic or external changes, make sure you focus on your inner beauty. Feeling stressed, sleep-deprived, or depressed has a negative impact on your overall health and this all impacts on your appearance. Whereas, feeling alert, relaxed and calm, has the opposite effect. Spend some time this year focusing on how you feel. Cut unnecessary stressors from your life and find strategies to manage anxiety. Take up yoga, meditation or tai chi which will exercise the mind and body.

Now that the year is underway, it’s time to settle down and establish a few sensible beauty regimes. Set achievable and realistic targets and remember the 80/20 rule. Beginning to form new habits will be beneficial over time, and you will begin to notice the changes. So, start now, and your future self will thank you for it.

Tia, and TipsfromTia.com  is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram