Megan Santiago's Blog, page 28

Self-Discipline: Follow These Life-Changing Steps

Developing self-discipline isn’t easy. Procrastination is the enemy of self-discipline. Here’s a perfect example:“I’m going to start the keto diet tomorrow because I want to lose 20 lbs for my wedding. I’m trying to be more disciplined about how I eat.” Does that sound familiar? Most of us like to talk about how we’re going to work on our self-discipline regarding fitness and finances or just life in general.

We all know that we should improve our self-discipline to get better results and get more done. We don’t know where to start, and it’s easy to feel overwhelmed when developing self-discipline. That is why I wanted to address this topic today based on years of research and to try everything out personally.

Choosing Between Healthy Or Unhealthy Food. Pensive young woman holding red apple and chocolate donut, looking at sweet snack with suspicion, deciding what to eat, standing in kitchen, free space

How can you build self-discipline? Let’s look at 12 ways to develop self-discipline even if you’ve already tried everything.

People have accused me of being disciplined in the past. Often, I don’t know how to respond. Why? In my mind, I feel like there’s always more to get done. I’ve done my best to test out different ideas and try to create a disciplined life to get more done and save more money for what I want to do.

In this article, we’re going to look at what you need to know about self-discipline and the different ways that you can develop self-discipline right now, even if it feels like you’ve tried everything.

What You Need to Know About Self Discipline

Most information out there on self-discipline is just annoying and unrealistic. It’s easy to feel discouraged when advice surrounding self-discipline in a self-help book feels condescending. In the perfect world, we would all wake up at five in the morning, meditate for 20 minutes, and then go through our day without any interruptions or temptations. In reality, this isn’t what happens at all.

Life comes at us quickly. We start the day off with the best intentions and still waste time or not get much done. We don’t always eat the best, nor do we get as much done as we should. There are two things that you need to know about developing self-discipline:

You’re not a bad person if you have cravings or are not constantly feeling disciplined. You’re not a robot, and that’s okay. Don’t let anyone on social media shame you for not being perfect.You can always work on your discipline. You don’t have to stay stuck at your current level. That is a skill that can be developed and worked on overtime. Nobody’s born being 100% disciplined, just like nobody’s completely undisciplined.

Are you ready to get started?

12 Ways to Develop Self Discipline

I’ve put together the best tips that I could find, along with actionable quotes from books and authors that have helped me develop self-discipline over the years.Here are 12 ways that you can develop self-discipline.

1. Set Small and Realistic Goals

Are you setting realistic goals? Have you thought about starting small to make some progress?Too often do we fail to stay disciplined because we set unrealistically audacious goals. We don’t even know where to start or how to begin, so we end up doing nothing.In the book “Essentialism” the following point is brought up on setting small goals:

“Instead of starting big and then flaring out with nothing to show for it other than time and energy wasted, to really get essential things done we need to start small and build momentum. Then we can use that momentum to work toward the next win, and the next one and so on until we have a significant breakthrough—and when we do, our progress will have become so frictionless and effortless that the breakthrough will seem like overnight success.”

The trick is to set small and realistic goals to not set yourself up for failure.

2. Stop Trying to Do So Many Things at Once

Social media has convinced us that we need to be the hardest workers in the room who constantly work on various projects. That couldn’t be further from the truth. To develop self-discipline, you need to ruthlessly eliminate it from your life and figure out what you need to focus on.In the classic book “The One Thing” Gary Keller brings up an excellent point on accomplishing your goals:

“It is not that we have too little time to do all the things we need to do, it is that we feel the need to do too many things in the time we have.”

Try to focus on one thing at a time so that your mind isn’t all over the place. It’s much easier to be disciplined when you’re only working on one important thing.

3. Change Your Environment

Did you know that your environment could be holding you back? There’s a reason so many people work out of coffee shops; or why CrossFit classes are such a hit.According to James Clear in “Atomic Habits,” it’s more important to change your environment than it is to try to rely on will-power:

“The people with the best self-control are typically the ones who need to use it the least. It’s easier to practice self-restraint when you don’t have to use it very often. So, yes, perseverance, grit, and willpower are essential to success, but the way to improve these qualities is not by wishing you were a more disciplined person, but by creating a more disciplined environment.”

When you want to improve your self-discipline, consider changing the environment.Here are a few examples of how you can make this happen:

Don’t keep a bag of chips on the table when you’re trying to lose weight.Have a specific space for work so that you’re not trying to finish that article while you’re on the couch watching the evening news.Hang around with people who are working on similar goals.4. Make It Easy to Stay on Track

Whatever you do, try to set yourself up for success by making it easy to stay on track. The trick is to set everything up so that you don’t have to struggle to stay disciplined.How can you make your goals easy?

Know yourself.Work within your limits.Focus on progress over perfection.

On that note…

5. Hold Yourself Accountable

Are you being held accountable? The truth is that most of us can’t stay disciplined on our own. We need people around us that will keep us accountable so that we have a responsibility to do what we said we would do.How can you hold yourself accountable?

Hire a coach so that you’re financially committed.Find co-workers/friends on a similar path.Make your goals public.Write your goals down everywhere.Use a planner to track your progress.

It would help if you were held accountable to ensure that you’re going to follow through.

6. Know What You Want to Do

Too many of us set vague goals. We want to be healthy or wealthy. We wanted to be more disciplined, but we don’t know what that discipline looks like.James Clear brought this up in the aforementioned “Atomic Habits” book on habit building:

“Many people think they lack motivation when what they really lack is clarity. It is not always obvious when and where to take action. Some people spend their entire lives waiting for the time to be right to make an improvement.”

Direction is much more important than speed.Speaking of motivation…

7. Never Rely on Willpower or Motivation

Willpower is the last thing that you should rely on. You won’t always feel motivated. You won’t always feel like doing the right thing. The trick is to change your environment, hold yourself accountable, and set small goals so that you never have to worry about being motivated 24/7.

8. Ignore the Noise

There’s no easy way to say this. You have to avoid the noise. You have to find ways to ignore the noise to focus on what matters to you.You can’t develop self-discipline if you allow any of the following to distract you:

Everything that’s happening on the newsNotifications from 8 different social media appsArguing with strangers on FacebookGetting upset over every comment that you read

In the book “The Daily Stoic” this point is brought up on focus and attention:

“Think of all the interests vying for a share of your wallet or for a second of your attention. Food scientists are engineering products to exploit your taste buds. Silicon Valley engineers are designing applications as addictive as gambling. The media is manufacturing stories to provoke outrage and anger. These are just a small slice of the temptations and forces acting on us—distracting us and pulling us away from the things that truly matter.”

You’re going to get pulled in every direction. You have to do whatever you can to block out what doesn’t matter so that you can accomplish your goals.

9. Think of Why You’re Doing This

I’m not one of those corny motivational people. I want to remind you that it’s important to remember why you’re trying to accomplish that goal that requires you to develop self-discipline.Here are a few things to consider:

You want to lose weight to be healthier so that you can live longer to meet your grandkids.You want to pay off that debt so that you can finally quit your job.You want to save up so that you can take your partner on that dream vacation.You want to grow that side hustle so that you can follow your dream of being a writer.

That leads to the next point.

10. Find What You Enjoy Doing

Too many of us focus on goals that we don’t even care about.

“Everyone’s motivated at something. It just depends on the thing. Even the people that we say are unmotivated are suddenly really motivated when they’re playing video games. I think motivation is relative, so you just have to find the thing you’re into.” — Naval

You’ll develop more self-discipline when you focus on goals that interest you and keep you excited.

11. Celebrate Your Wins

Being disciplined isn’t just about saying no to everything. It’s okay to celebrate along the way. I’ll even say that celebrating small wins is essential to developing self-discipline for the long run. We all need to look forward to something.

12. Identify Obstacles That Are Holding You Back

You have to figure out what’s holding you back from being more disciplined. The goal is to eliminate your obstacles so that you can replace them with more productive activities.This one quote opened my eyes to distractions and obstacles:

“Most people don’t want to acknowledge the uncomfortable truth that distraction is always an unhealthy escape from reality. How we deal with uncomfortable internal triggers determines whether we pursue healthful acts of traction or self-defeating distractions.” — Nir Eyal

When things aren’t going your way, you must take a step back to identify the barriers holding you back to know what you need to work on to develop self-discipline.

What if you find yourself still struggling with self-discipline?

It’s pretty much impossible always to feel motivated. You won’t always do the right thing, and you’re going to make plenty of mistakes. There’s nothing wrong with admitting that you’re human. The goal will always be for progress over perfection.I turn to this excerpt from BJ Fogg on building tiny habits:

“Most people operate under the assumption that they’ve got to go big or go home. They think that in order to kick a bad habit, destress, or make a pile of money they’ve got to do something radical. Go cold turkey. Sell their house and move to the beach. Put all their chips on the table. Go all in. Those who take these extreme measures and succeed are lionized.If you’ve ever watched a special about an Olympic athlete who’s been training twelve hours a day since she was three or a successful businessperson who sold everything and moved to Italy to find true happiness, you know what I’m talking about. There’s nothing wrong with taking bold action. Life and happiness occasionally demand it. But remember that you hear about people making big changes because this is the exception, not the rule. Narrative drama comes from bold action, not from the incremental progress that leads to sustainable success.”

The key message to remember is that it’s important to focus on the next small task in front of you instead of worrying about 20 different things that you have to do. You won’t develop self-discipline overnight. That will take some time and effort.Good luck with developing more self-discipline. Don’t forget to enjoy the ride.This article originally appeared on Your Money Geek and has been republished with permission.

19 Healthy Lifestyle Habits That Don’t Break Your Wallet

When it comes to healthy living, many people think you need a lot of money to do it right. The reality is that there are plenty of ways to live a healthy lifestyle without breaking the bank. In this blog post, I will share with you nineteen tips for living a healthy lifestyle on a budget so that you can start making changes in your life today!

Happy African American mother, daughter and son preparing spaghetti and vegetables for lunch over a kitchen sink.

There are two broad categories that we will go through. Most likely, you have heard of these a million times before. To live a healthy lifestyle, you must:

Eat HealthierExercise

So what’s stopping many of us from acting upon the simple advice above? In some cases, it’s motivation. In many more, it’s because traditional advice for a healthy lifestyle ignores mental and financial health. If you stress about money, you won’t get healthy.

We spent years paying down debt and growing our net worth. A few years in, we realized we were neglecting our physical and mental health. We had put on quite a few pounds and were stressed out. So we decided to get serious about living a healthier, more balanced lifestyle on a budget.

Over time, we learned how to live a well-balanced, healthy lifestyle while growing our net worth and being careful with our spending. We did some of the things that included budgeting, working out at home, switching to non-toxic cookware, transitioning to plastic-free containers, growing our vegetables, pursuing side hustles that we were passionate about, meditating, and much more. Quite a long and varied list, right? To live a truly healthy lifestyle, you need to build a well-rounded physical, mental, and financial approach.

We learned a few things about living a healthy lifestyle on a budget.

1. Set Goals for Your Healthy Lifestyle

What does a ‘healthy lifestyle’ mean to you? Everyone has a personal definition of it. For us, it was to:

Get physically fit enough to climb a few floors or jog at a reasonable pace without feeling like our hearts were going to explode. Losing a few inches was a bonus.Get mentally relaxed to turn off our brains and slow down the grey hairs.Not burden ourselves financially in achieving the above two goals.

Reflect and set your own goals. You may want to run a half marathon or be able to do advanced-level yoga poses. It may be as simple as meditating and drowning out the noise for 15 minutes. Whatever it is, write down specific, measurable, and attainable goals.

Once you know what you are working towards, add some timelines around it to keep yourself committed and motivated. Make sure that the timelines are realistic and achievable. In the end, you may end up with a goal like this:

I want to lose 20 lbs in the next six monthsI want to meditate for 3 hours every week for the next three monthsI want to stick to a budget of $400 per month for food and exercise

Being very specific with your goals and breaking them down, can help them be easier to achieve.

2. Prioritize Nutrition on a Budget

The first step to improving your health is to eat healthy food. The easiest way to do that on a budget is to cook at home with quality ingredients and only eat out for special occasions. If the cost of organic produce is giving you anxiety, then read below to ease your mind.

2.1. Grow Your Vegetables

It may sound challenging to grow your vegetables. Not everyone has a green thumb, after all. Don’t worry about it. It is surprisingly easy to grow microgreens at home with inexpensive, pre-made microgreen kits. We started small by growing our microgreens for salads and garnishes.

Once you are comfortable with growing and cooking with microgreens, consider moving up to growing your vegetables and fruits with easy-to-set-up indoor or outdoor garden kits. In the long run, you will save a lot of money and get the health benefits of eating organic produce without any pesticides or chemicals.

It took a few tries to get it right, but now we can grow vegetables like tomatoes, herbs, chilies, alfalfa, and basil right in our home garden. As a bonus, countertop gardens look great and are an instant conversation starter.

2.2. Make Healthier Choices at the Grocery Store

You can’t grow everything, so focus on making smarter choices at the grocery store for the rest. Even if gardening isn’t your thing, concentrate on making healthier choices.

If your goal is to lose weight, keep a food diary of what you’re eating daily. It will provide feedback on whether what you are doing is working so far or if there need to be some changes.

As a general rule, stay away from packaged and canned food. Start by buying fresh vegetables and fruits instead of frozen or canned ones; these tend to contain more nutrients. Skip the frozen aisle altogether. Next, buy whole grains instead of refined ones. Try to limit your intake of processed foods like pasta, bread, and cookies because they are high in sugar or carbs, making you feel tired after eating them.

Most importantly, get rid of junk food! That includes all sugary snacks like candy bars. If it is full of dairy products or artificial ingredients, it is probably best to avoid them. Junk food tends to be high in sugar, giving you a quick burst of energy followed by an intense crash that can make you feel tired and lethargic afterward.

If you are worried about the cost of fresh food, don’t. In our experience, when we started eating fresh whole foods, our grocery bill got cut in half. It was not because we found cheap groceries; it was about what we no longer bought. Think about how much more packaged food costs for convenience. When you start cooking from scratch, you will not pay extra for packaged salads, cereal boxes, instant noodles, frozen vegetables, soda, microwave dinners, junk food, etc.

2.3. Remember to Stay Hydrated

Drinking water can do more than keep you hydrated; it can also help speed up your metabolism and help fight cravings. Try to drink at least two liters of water per day (more if the weather is hot) along with some healthy beverages like green tea, which has antioxidants that can lower blood pressure and cholesterol levels, in addition to boosting your immune system.

2.4. Indulge in Some Dark Chocolate

Everyone loves a good dose of sweet, but that can be difficult on your new healthy lifestyle. Dark chocolate is rich in antioxidants, proven to improve cardiovascular health and lower blood pressure while also low in sugar. Remember not to overdo it because it is still a form of sugar, even though it’s healthy for you.

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Buy Now We earn a commission if you make a purchase, at no additional cost to you. 3. Eliminate Toxins, From Your Diet and Life3.1. Cut Out The Alcohol

Don’t worry. You don’t have to stop socializing or stop drinking altogether if you don’t want to. The goal is to be conscious about the amount of alcohol you are drinking. Alcohol has no nutritional value; it is simply empty calories and could significantly contribute to extra belly weight. Also, overconsumption of alcohol results in a host of illnesses in both men and women. Whether you are a big drinker or a social one, try to limit yourself to 1 or 2 drinks a week. Opt for low-calorie white alcohol like vodka and cut out the sugary mixers. You can use water or soda instead.

Alcohol is also one of the most expensive items at bars and restaurants. If you are not careful, spending a couple of hundred dollars on weekend outings with friends is very easy. When aiming for a balanced, financially and physically healthy lifestyle, limit your alcohol consumption. Your wallet and your stomach, liver, and heart will thank you.

3.2. Stop Smoking, Seriously!

If you are a smoker, quitting can be challenging. However, it is one of the best healthy lifestyle habits that you could adopt. Smoking damages your cardiovascular health and weakens your lungs by damaging their cells and compromising how they work to distribute oxygen throughout your body. In addition to lung cancer, smoking also increases your risk for mouth cancer, urinary tract infections in women, reduced fertility rates in men and women, along with increasing your chances of heart disease and stroke.

Smoking is an expensive habit. Just add up all the money you spend on cigarettes in a week. If you smoke an average-priced pack a day, you could be saving upwards of $2000 a year. That can get you top-of-the-line home gym equipment! If you invest that money toward your new healthy lifestyle instead, it will pay dividends rather than racking up healthcare costs for you.

3.3. Eliminate Hidden Sugar

Do you know that there’s sugar in practically everything pre-packaged? Even healthy-looking foods like cereal bars, protein bars, and yogurt containers often contain an overwhelming amount of sugar (even if it’s low in calories or fat-free). Remember that eliminating processed sugar can drastically reduce the chances of suffering long-term impacts on your health, including diabetes, obesity, and heart problems.

3.4. Avoid Artificial Sweeteners

While artificial sweeteners may seem like a healthy option, your body can confuse them with sugar. When this happens, your metabolism believes that you are ingesting excess calories and causes insulin to spike. That causes an increase in fat storage and prevents healthy weight loss. If you start using artificial sweeteners at some point, use moderation and measure how these foods affect you.

3.5. Eliminate Plastic

Plastic contains harmful chemicals that severely impact our health in the long run. The chemicals in plastic may cause fertility issues, early puberty, and obesity. The best healthy lifestyle habits entail being mindful about what we encounter and ingest. Switch your food storage containers to glass and stop buying plastic water bottles. If you’re buying food that comes in pre-packaged plastic, throw out the plastic as soon as you get home. The goal is to eliminate plastic from your life whenever possible (and practical).

4. Understand the Importance of Physical Health4.1. Start Exercising

When most people think about living a healthy lifestyle, they focus on diet, but exercise is just as important. Start by taking a walk or doing some yoga to improve your mood and give you energy for the rest of the day. If that isn’t something you enjoy, try out other exercises like biking, swimming, or playing tennis with friends.

Gym memberships are expensive and not safe, with COVID-19 still raging on. Instead, stay healthy by investing in some quality home gym equipment.

Last year, we quit our seldom-used gym memberships and purchased some essential equipment to build a simple home gym in a small corner of our home. We own a pair of Bowflex adjustable dumbbells, a bench, and a treadmill desk to get our steps in while we work. Combined with some YouTube workout videos, we sweat it out in the privacy of our home at least three times a week. That is enough to get you closer to your fitness goals.

4.2. Sleep is Underrated

Getting an adequate amount of sleep each night might seem like a luxury instead of something you need to do to maintain a healthy lifestyle, but ignoring a healthy sleep schedule can have severe long-term effects.

Being tired and irritable is just a tiny part of it. Poor sleep quality links to several chronic diseases and conditions – from weight gain and obesity to diabetes, heart disease, stroke, and even Alzheimer’s.

So prioritize your shut-eye. Invest in a quality mattress and pillow, shut out the noise, and turn off the television. Your body rejuvenates and repairs when you sleep. Try to get at least 6 to 8 hours of sleep a night.

5. Mental Health is Paramount to a Healthy Lifestyle

It’s time to look inwards and prioritize your mental health. You can have the perfect body, a great career, and lots of money, but neglecting mental health will keep you from achieving the balanced healthy lifestyle you need.

Here are some tips to achieve this.

Holistic Anxiety Relief Course | Anxiety Healing Naturally| Holistic Momma -How to Learn relaxation techniques you can do anywhere.-Identify anxiety in yourself and others.-Learn how to better react to situations and set a firm foundation for dealing with stressful situations.Use Natural Supplements, Dietary, and Lifestyle changes to help you feel less anxious sooner.I am a Counselor in Training, so I share what I learn through my education and experience and the price will go up shortly--- However! You will get all of the free updates I make to the course at no additional charge to you! As I learn through research, my education, and personal experimentation of new supplement regimens I will share them with you!

Buy Now We earn a commission if you make a purchase, at no additional cost to you. 5.1. Surround Yourself With Healthy People

This tip requires some reflection about yourself and the people in your life. If you want to live a healthier lifestyle and are trying to make changes, it’s vital that the people in your life support and encourage you.

If you have friends or family similarly motivated to live a healthier lifestyle, the journey will be more fun and easier to accomplish. On the other hand, you may have to spend less time with people you find detrimental to your healthy habits.

5.2. Think Positive Thoughts

When you practice positive thinking, your thoughts don’t spiral out of control and cause constant worry about what might happen in the future. This healthy lifestyle habit causes better sleep, higher self-esteem, and a more relaxed mindset to deal with anything that does come up. If you find yourself worrying a lot, take a deep breath and make it a habit to be more optimistic.

5.3. Follow Your Passions or Hobbies

Don’t let productivity take over your life! If you have hobbies or a passion, follow them for a healthier mindset and an overall sense of happiness.

If you enjoy reading or cooking, it is alright to read or cook for pleasure. You do not always have to be productive or be thinking about work. Take some time daily for activities that bring you joy.

5.4. Don’t Be Shy to Ask for Help

If you’re going through a tough time in your life, don’t shy away from asking for emotional support. Whether it is family members, friends, or professionals, you can improve healthy lifestyle habits with the help of others. We all need emotional support at one point or another in our lives, and there is no shame in asking for help.

If you’re struggling with depression or anxiety, don’t hide it. Seek out professional help to find your emotional strength and balance.

6. Financial6.1. Take the Time to Understand Your Finances

Time for a bit of honesty – when was the last time you sat down and planned your finances?

Healthy financial habits help build the proper foundation for the rest of your healthy lifestyle habits. From saving money and building credit to planning for retirement or college, each healthy financial habit is a stepping stone that helps you improve as a person.

The first step to building any good financial habit is understanding your current finances. What are your sources of income? What’s the gross and net amount of money you make every month? What are your fixed and variable expenses?

6.2. Build a Budget

Budgeting is essential to getting your finances under control and building healthy financial habits. Proper monthly budgets help you predict your income, control expenses and make critical life decisions like saving for retirement or paying off student loan debt. Build a healthy budget around three simple principles:

A) Spend less than you earn, B) Plan for the future, C)

Be conscious of your spending habits. As mentioned above, exercising or eating healthy does not have to be expensive. Build your budget to suit your goals and stick to it.

7. Start Now, and Continue Building New Healthy Habits

There’s a healthy way to do pretty much everything, so why not start practicing healthy habits that can make you proud. Start small by adding healthy lifestyle habits one at a time and be consistent. It might take some time, but healthy lifestyle changes can change your life for the better.

Bottom Line

Remember, you don’t have to do it all at once! Making small lifestyle changes over time is better than not doing anything; try taking baby steps by eating more vegetables, meditating for 15 minutes, or drinking water instead of soda.

Finally, don’t forget to reward yourself! After following these tips for a week or two, go out with friends and celebrate by treating yourself to something nice like going out to the movies. Your new lifestyle will improve your physical, mental, and financial health, so enjoy the journey and keep at it!

This article originally appeared on Wealth of Geeks.

10 Essential Oils For Allergies That Will Not Disappoint

People have been using essential oils derived from nature to make their lives easy and relaxed. In addition, essential oils are one popular way to fight stress. Still, most are only turning to get aromatherapy products so that they can find relief from a stuffy nose, puffy eyes, headaches, asthma, and all other signs of linked seasonal allergies. This article will teach you about the best essential oils for allergies and what brands are best for you to try.

Essential oils are a natural and safe sign relief tool, but they will not stop you from having seasonal allergies. 

Diffusing aromas is a very effective method for dealing with allergies. However, you may dilute the carrier oils and apply them topically under the nose, chest, down the front of your neck, and behind the ear.

Adding essential oils for allergies to your saline solution in the neti pot may also help. 

How do essential oils fight off allergies?

People have moved towards essential oils for many years to heal so many health woes: allergies. But how do essential oils for allergies work? The essential oils can bypass your digestive system, which means they may enter your bloodstream quickly to be used. The liver metabolizes these oils, so they are not digested the way food is.

Most essential oils are made from such plants with potent antiviral, antimicrobial, or anti-fungal properties. The plants mostly have anti-inflammatory components too. In addition, the body can use properties from oils to support the healing process of the respiratory and immune systems. 

Of course, if your signs are severe, it is always worth getting a check-in at your doctor’s office. But if you are only looking for some relief, we have a list of 10 essential oils for allergies. 

***A lot of essential oils are not made for ingesting, so make sure that you get food grade if you are planning on ingesting the oil.***

Art Naturals-Essential Oil Diffuser and Top 16 Aromatherapy Oils Set for Anxiety, Relaxation, Stress Relief $59.95

This product includes the following essential oils and a beautiful wooden diffuser:

Tea TreePeppermintLavenderRosemaryEucalyptusLemongrass Buy Now We earn a commission if you make a purchase, at no additional cost to you. 01/11/2022 12:17 pm GMT 1. Eucalyptus

It is known to have anti-inflammatory, cooling properties. This eucalyptus oil comes from Australian native eucalyptus trees.

This oil can be used as a treatment for signs of spring allergy by adding some drops to a bowl having hot water, and enjoying its steam. However, you should be warned that eucalyptus oil can also cause eye burns, so, ideally, you cover your eyes if you sense stinging. 

Eucalyptus can be added to bathwater, add just a few drops with some Epsom salt to help you relax and breathe better.
 

2. Frankincense

Derived from Boswellia trees present in India, the Middle East, and Africa, this essential oil has been studied for its ability to support your respiratory system and also encourages slower and deeper rhythmic breathing.

To use, you should put some drops into your diffuser or create a steam of it to sniff. You may also put some drops onto your hands and inhale to get its benefits.
 

3. Oregano

Oregano oil is derived from the same items sprinkled onto your pizza. It supports your immune system, and it is known to be antibacterial, antiviral, and anti-inflammatory – all things happen to be helpful when combating spring allergy signs.

You can add some drops of oregano oil in a hot bath with Epsom salt as well.  
 

4. Clove

Harvested from clove trees, clove oil is cultivated from Indonesia to Brazil and Asia. You may enjoy ground cloves in your daily food to address some allergy signs and warm digestion, or you may diffuse it in the air using a diffuser. You may also inhale the sweeter scent of it directly. 
 

5. Lemon

You can build up your ideal immune system. Lemon oil is the best to support the respiratory and health of the immune system. It has mood-boosting and anti-inflammatory properties. However, you may enjoy lemon juice by squeezing it into the water when you feel a bit sniffling.

You may also diffuse the scent using a diffuser into the air. 

Lemon essential oil has antimicrobial properties and antioxidant properties, but you must only ingest essential oils that are safe for ingesting. (Hsouna et. al., 2017)
 

Viva Doria 100% Pure Lemon Essential Oil, Undiluted, Food Grade, 30 mL (1 Fl Oz) $7.99 Creates a cheery, uplifting atmosphere Comes in a glass amber bottle Tightens skin and removes excess oils Country of Origin: USA Southwest High-quality Food Grade Lemon oil
Buy Now We earn a commission if you make a purchase, at no additional cost to you. 01/11/2022 12:26 pm GMT
6. Cinnamon

While some sprinkle of cinnamon might liven up your breakfast oatmeal, it may be a potent allergy fighter too. In a study in 2019, participants used a nasal spray infused with cinnamon bark, which helped decrease the seasonal allergy signs.

You may savor some of the cinnamon added to your foods, or you may also try diffusing some in the air using a diffuser. Other than these methods of using it, you can apply it onto your skin directly using a carrier oil or inhale it. 

I like to combine cinnamon with vanilla and orange essential oils to have a very naturally sweet aroma.
 

7. Rosemary

Just like all other ingredients, you may have Rosemary in your kitchen too. It can also relieve signs of spring allergy. In addition, Rosemary helps in increasing blood flow and also boosts the immune system. It comes with its antibacterial abilities as well. It may be inhaled using a vial, diffused, or is applied to your pulse points along with a carrier oil. 
 

8. Tea tree

Harvested from its evergreen leaves of the Australian Melaleuca alternifolia tree, the tea tree oil has been praised for its collection of benefits. It helps in clearing acne to act as your natural deodorant. It is both antimicrobial and also anti-inflammatory properties. For allergies, it may be applied to your skin using a carrier oil or can be used in the bath. Always keep in mind that tea tree oil is very toxic to your pets, either inhaled or ingested.
 

9. Revensara

Distilled from the leaves harvested in Ravensara, Madagascar, only a little-known essential oil may help temper different allergy symptoms.

With the scent reminiscent of Rosemary, Ravensara may be bought as an essential oil through online sources and may be taken through inhalation or sprayed in your nose. It may also be diffused in the air. 
 

10. Peppermint

That pungent, strong scent of peppermint, right? There is a reason that it feels as if your different sinuses clear out every time you smell a bottle of this oil. Peppermint oil also supports your respiratory system. To reap this benefit, diffuse it so that you can breathe it in or apply it on your skin with the carrier oil for sure. 
 
You can use these best essential oils for allergies by putting them into a diffuser, rollerball, or neti pot. These things will help boost the usage of these essential oils and allow you to attain their benefits quickly. In addition, they will give you immediate relief in and you would love to keep them by your side at all times. These oils for allergies will soothe your issues, and you will find instant relief in your sinuses instantly.

Herb Pharm Certified Organic Peppermint Spirits Liquid Extract Digestive Support Blend with Essential Oil - 1 Ounce $12.99 Food Grade- Safe For IngestingImproves DigestionCalms Upset Stomach Organic & Non-Gmo, Gluten-FreeAbsorbed faster, bypasses the digestive system Buy Now We earn a commission if you make a purchase, at no additional cost to you. 01/11/2022 12:09 am GMT Reference Links:

Ben Hsouna, A., Ben Halima, N., Smaoui, S., & Hamdi, N. (2017). Citrus lemon essential oil: chemical composition, antioxidant and antimicrobial activities with its preservative effect against Listeria monocytogenes inoculated in minced beef meat. Lipids in health and disease, 16(1), 146. https://doi.org/10.1186/s12944-017-04...

https://www.sciencedirect.com/topics/medicine-and-dentistry/bergamot-oil
https://www.medicalnewstoday.com/articles/324570
https://parade.com/1186274/shelby-deering/essential-oils-for-allergies/
https://wagwalking.com/condition/essential-oils-for-allergies
https://www.takingcharge.csh.umn.edu/are-essential-oils-safe

Top Reasons People Love Melatonin for Kids

Melatonin is a hormone produced responsible for inducing sleep in humans that gets secreted in the evening and the night. Cortisol is secreted in the morning to wake you, and melatonin regulates the sleep-wake cycles. Currently, melatonin supplements are being produced in laboratories for a healthy sleep-wake cycle and treating insomnia. So, one of the significant benefits of melatonin for kids and adults is better to sleep.

Darkness causes our bodies to produce more melatonin that signals us to sleep. On the one hand, light reduces melatonin production, and it signals our body to stay awake. What’s more, some people who have relatively lower melatonin levels have trouble falling asleep.

This is why it is best to put your phone away, turn off your tv and try to use candlelight only before bed so you do not suppress your body’s natural melatonin production.

It is also best to avoid drinking caffeine after 3 pm and to go to bed by 11 pm so you are not fighting your body’s natural body clock. Try this and see how much better you feel when you wake up and try the below recommendations.

Different sleep-related conditions, such as jet lag, can also be treated using melatonin. It’s also used for chronic pain, depression, dementia, and several different disorders that we will see later in this article. However, more research is needed to deeply look into the benefits of melatonin for kids and adults.

Benefits of Melatonin

There are various benefits of melatonin including the following:

Melatonin for Kids

You can use melatonin for treating different sleep conditions sleep in children. For example, melatonin is beneficial for children who develop autism, Attention Deficit Hyperactivity Disorder, and other visual impairment or developmental disabilities.

Melatonin use has been shown to be beneficial for mood disorders such as reduced temper upon wakening.

In most children, there might be a specific cause that needs to be identified and treated before one considers melatonin as an option. For instance, a child might not get a good sleep quality because of their anxiety. Similarly, there are some things to consider first in anxious children, including visual imagery and relaxation techniques.

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In usual cases, the sleep problem might be related to the child’s behavior. If that is the case, it is essential to reconsider and modify the child’s behavior at bedtime.

There are other problems related to sleep and mental health that may pop up in children. Considering their treatment with the help of different techniques and supplements like melatonin gummies can be helpful.

Children having sleep problems might have a specific cause that needs to be diagnosed and treated before melatonin is seen as an option.

This is a great melatonin for kids that offers chamomile as well to help your child relax .

Melatonin Can Elevate Human Growth Hormone Levels

Human Growth Hormone actively takes part in children’s cellular regeneration and growth. High levels of the hormone are considered to increase muscle strength and mass. Some studies show melatonin supplements, such as melatonin gummies, might increase human growth hormone levels in males. For example, a study showed that eight men with melatonin supplementation increased their human growth hormone levels.

Improve Eye Health

Melatonin is also high in the number of antioxidants that may help to prevent cellular damage and keep the eyes healthy. What’re more, studies show that melatonin for kids and adults is beneficial to treat conditions such as macular degeneration associated with age and glaucoma.
Research suggests that melatonin supplementation helps protect the retina, perseverance of visual clarity, and delay in age-related damage to the eye and vision. What’s more, it is shown to help decrease the incidence and severity of retinopathy, which is an eye condition affecting the retina and may result in probable vision loss.

However, there is a limitation to research, and there is a need for more research to see the effects of long-term-based melatonin supplements on visual health.

Aid in Treating GI Conditions

GI conditions, such as GERD, or Gastroesophageal reflux disease, induce symptoms such as belching, nausea, and heartburn in individuals.

Melatonin might result in blocking the stomach acid secretion in the body. It also reduces the stimulation of nitric oxide production in the body that aids in relaxing your lower esophageal sphincter. It enables the stomach acid to get into your esophagus. Taking melatonin in combination with acid-lowering drugs helps to provide good relief from heartburn and stomach discomfort.

So, there is evidence suggesting the compound to be helpful in the treatment of different GI conditions like GERD and heartburn.

Decrease Symptoms from Seasonal Depressive Disorders

Seasonal-related mental health conditions, such as Seasonal Affective Disorder, is a condition that influences up to 10% of the total population across the globe. It is a type of depression that relates to changes in the weather and seasons. It usually occurs at a particular time, with symptoms generally appearing in autumn and winter.

There is an agreement suggesting that these disorders have an association with a disturbance in the circadian rhythm induced by the changes in season. Low doses of melatonin are known to reduce the symptoms of this depression. It is because the hormone helps regulate the circadian rhythm of the body. A study also indicated that melatonin supplements help reduce seasonal depression by regulating the circadian rhythm of the body.

However, there is a need for more in-depth research to determine the impact of melatonin and its supplementation on seasonal disorders like SAD.

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Some studies show that melatonin for kids and adults helps to slow down the influence of aging on sleep-wake cycles, and therefore, extends longevity with the maintenance of healthy sleep patterns.
Studies show that small mammalian creatures showed a typical absence of the circadian rhythm with signs of aging. Supplementation of melatonin in the subject group helped delay the sleep rhythm disturbance.

If you have a hard time falling asleep and staying asleep, there are a few options you can try.

I like to use a low dose of melatonin around 1mg and then take it with some CBD and magnesium. This way you are working from different angles to help reduce your struggles with insomnia.

Another thing you can do is take time-released melatonin that stays in your system longer to help you fall asleep and stay asleep.

If you feel like you wake up feeling too groggy, try taking a lower dose of melatonin and using magnesium, lavender, CBD, chamomile, or another relaxing herb that can help you sleep better.

However, the best way is a combination of magnesium with melatonin in my experience, because a magnesium deficiency can lead to insomnia and anxiety.

If you struggle with anxiety, your anxious thoughts can be keeping you up as well, so it is important to quiet your mind the best that you can and address your anxiety.

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Delay Aging

Skin aging is another concern for a lot of older adults. Among the biggest skin, health detriments include skin damage induced by ultraviolet rays from tanning beds in combination with the use of chemical-laden sunscreens.

Melatonin counters the harmful effects of these rays distinctly by activating a system, which is known as the MAS or Melatoninergic Antioxidative System.

The cascade of antioxidants is helpful to regulate the overall balance of the interdependent factors found in our bodies. Researchers believe that the factors help prevent the harmful effects of UV-induced skin damage.

The elements create a barrier that protects our skin from the upper surface to the more profound level. It is because melatonin is a lipophilic compound. That means it diffuses in the skin quickly and creates a defense system countering environmental stress.

Who else benefits from taking melatonin?
Melatonin for Older Adults

Our melatonin levels might decrease with age, resulting in a disturbance in the sleep-wake cycle for many older adults. Resultantly, older adults might have more sensitivity towards melatonin. When given to older adults, melatonin dosages stay sleepier than younger people. So, it is recommended that older adults take melatonin gummies earlier before sleeping so they don’t end up feeling drowsy the next day. In addition, it is essential to take care of the dose of melatonin supplements. For that, you need to ask your doctor for complete guidance.

How much melatonin should you take?

Melatonin overdose may result in side effects that vary from individual to individual. In addition, there are different factors, including metabolism, body weight, overall health, that might also influence the way our body would react to melatonin.

The typical melatonin dose starts from 1mg and goes to 5mg. It is ideal for taking the melatonin an hour before sleep. You can start as low as 0.3mg, especially for a child, and work your way up if need be, but typically there is another deficiency contributing to their insomnia. It is, however, important not to exceed 5mg of the supplement unless a healthcare provider tells you.

Precautions

Among the most popular side effects of the hormone is drowsiness, so take less and add magnesium to help you get to sleep and stay asleep better. It might be possible that people might feel groggy or sleepy the next day after taking the substance. This is especially notable when there is a melatonin overdose. So, taking it earlier before bedtime or reducing the dose will help an individual get up early feeling refreshed.

Some other side effects of melatonin for kids and adults include the following:

HeadacheNauseaDizzinessPeople having dementia might experience mood swings. However, it is not so common, so it is relatively safe for people with dementia.

Although the substance is a natural hormone, it is necessary to take melatonin the same way you would take another medication. It might be possible that melatonin interacts with different medicines so that an allergic reaction might arise. People with a history of allergy are more prone to developing an allergic reaction to melatonin supplements.

Allergic reactions result in different symptoms such as hives, itching, and redness, on which you need to contact a doctor immediately. Likewise, if you have trouble breathing or choking, you need to call for emergency numbers.

Final Word

It seems that melatonin comes with the capacity to do a lot more for people than just regulating sleep. Still, there is more need to research melatonin administration to diagnose certain conditions that might get treated with it. Melatonin for kids and adults can be effective in many ways, as suggested in the article. However, make sure to consult with your doctor if you have any concerns, such as figuring out the dosage of melatonin.

The Top 11 Best Supplements for Anxiety

Anxiety is a prevalent and very well-known mental disorder. More than 33% of people may experience some extent of anxiety disorder in their lifetime. Anxiety disorders also include generalized anxiety disorder, social anxiety disorders, panic disorder with or not agoraphobia, separation anxiety disorder, and specific phobias.

Treatment may also include psychological therapies such as cognitive behavior therapy or medication. But research also suggests that making dietary changes, including taking certain minerals, vitamins, and some other supplements, might also help people with anxiety disorders. 

These supplements are hand-picked based on the following criteria:

• Efficacy

• Brand reputation 

• Quality 

The top 10 best supplements for anxiety will help you know which one will go for you and which will help ease out your symptoms. These supplements are tested and proven to help with signs of anxiety, gradually making you mentally fit enough to manage these disorders. 

Holistic Anxiety Relief Course | Anxiety Healing Naturally| Holistic Momma -How to Learn relaxation techniques you can do anywhere.-Identify anxiety in yourself and others.-Learn how to better react to situations and set a firm foundation for dealing with stressful situations.Use Natural Supplements, Dietary, and Lifestyle changes to help you feel less anxious sooner.I am a Counselor in Training, so I share what I learn through my education and experience and the price will go up shortly--- However! You will get all of the free updates I make to the course at no additional charge to you! As I learn through research, my education, and personal experimentation of new supplement regimens I will share them with you!

Buy Now We earn a commission if you make a purchase, at no additional cost to you. Top Supplements for Anxiety1. NOW Foods Saffron 50mg Veg Capsules:

Saffron is a brightly colored spice that has its medical and culinary uses. It is full of antioxidant compounds and may be beneficial for people with anxiety issues when used as a supplement. A study has found that saffron supplements help in reducing anxiety. A few studies also included in the review showed that using saffron has a very similar anti-anxiety effect compared to the anti-anxiety medication named fluoxetine.

Pregnant people must speak with their doctors first as there is minimal research suggests that saffron supplements might cause uterine contractions. NOW Foods Saffron is a very healthy option, as the supplements are all non-GMO vegan and are also gluten-free, and undergoes third-party testing for purity and potency.

Every capsule gives you 50mg of saffron with the recommendation to take a single pill two times a day or on the directions of your healthcare professionals. 

NOW Supplements, Saffron Whole Herb 50 mg, Veg Capsules, 60 Count $20.99 Promotes positive mood & attitudeHelps boost serotonin, decreasing sugar craving intensityFree Radical Neutralizer Buy Now We earn a commission if you make a purchase, at no additional cost to you. 01/07/2022 12:06 am GMT 2. Emerald Coenzymated Vitamin B complex:

Emerald Coenzyme B-complex is different than other b-complexes because it has coenzymated versions of each b-vitamin, making it more absorbable and easier for your liver to break down.

B-vitamins are synthesized by plants, other than B-12 which is synthesized by bacteria and is found in animal meats. (Kennedy, 2016) They are also found in animals because many animals eat plants and their meat contains many vitamins and minerals.

B vitamins are a group of 8 different nutrients that work together to manage other processes in your body, including stress levels. A study done in 2017 found that people having low blood levels of B 12 vitamin are a lot more likely to suffer from anxiety or depression.

Another study in 2018 has found that people who ate foods with an excess of B vitamins, in this case, yeast-based spreads including Vegemite and Marmite, have a lot better anxiety and stress scores than people who didn’t.

When vitamins such as b vitamins are consumed by animals and we eat meat, the vitamins have already been broken down.

B-Vitamin Deficiency

Since there are many different b vitamins, the deficiency symptoms are endless, including fatigue, dementia, and pellagra.

Thiamine deficiency:

Feelings of pins & needlesLoss of appetiteShortness of BreathEnlarged HeartFast Heart Rate

Riboflavin deficiency:

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Magnesium is an essential mineral that plays a critical role in the stress response in your body. Research has also suggested that magnesium supplements are beneficial for anxiety and are mostly safe and well-tolerated.

Bluebonnet Magnesium Glycinate is a very absorbable form of magnesium, making it an ideal choice for people with anxiety. The supplements are all certified by US Pharmacopeia, an independent and nonprofit organization that sets rather strict standards for dietary supplements’ quality, identity, and purity. 

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If you are wondering how much magnesium is best for you to take, you can keep increasing the dosage from 100mg until you get diarrhea and then go back down 50-100mg from that point. Or you can order a blood test from Life Extension that allows you to go to you to blood lab closest to you and then get your results sent back to you via e-mail.

Symptoms of Magnesium Deficiency:

Muscle SpasmsHeadachesInsomniaHigh Blood PressureAnxietyBlood Sugar ImbalanceMetabolic Disorder

As you can see, magnesium is beneficial for many different body functions, over 300 processes in the body require magnesium. This is why it is one of the critical supplements for anxiety and it is easy to obtain in foods, a multivitamin, or individually by itself in capsule, powder, or liquid form.

ici Serum Magnesium | Blood Test - Life Extension

Test Your Magnesium Levels without having to go to the doctor. You can go to your local lab, get your blood drawn and then get your results sent to you!

Buy Now We earn a commission if you make a purchase, at no additional cost to you. {4. NOW L-theanine:

L-theanine is the amino acid that occurs in black and green tea. Some evidence suggests that it is instead a mild sedative and an anti-anxiety agent. A study has found that those consuming a beverage with 200 mg of l-theanine have a very low-stress response and cortisol level after doing a challenging task than people who got a placebo.

NOW L-theanine contains inositol as well which is a b-vitamin and it helps stabilize your blood sugar, help curb addictions, create hormonal balance, and much more.

Start with the least effective dosage of l-theanine. Supplements mostly come in 200mg capsules. People also shouldn’t exceed 400 mg without asking the doctor first. 

5. Emerald Coenzymated Multivitamin:

Multivitamins contain vitamins and minerals that can help you improve your overall nutrition by giving you a balanced amount of each vitamin and mineral.

Some are tailored for different stages in an individual’s life, like with iron which is more beneficial for younger women than older, or more antioxidants for older individuals.

Emerald Coenzymated Multivitamin includes a coenzymated b-complex that is more absorbable and easier for your body to break down. This is a 2- month supply and it’s definitely THE BEST brand of multivitamin you will find on the market.

Here is why I love the Emerald Coenzymated Multivitamins:

It contains MTHF (very critical active form of folate or folic acid)It’s non-gmo

There are also mineral supplements that help hydrate your cells and give you energy, which is typically really low if you suffer from anxiety.

Fun fact, without minerals, you can drink all of the water you want but you will not be hydrated because minerals are what help push the water you drink, into your cells so your muscles, brain, heart, and skin can be hydrated.

A supplement with a wide range of minerals and vitamins might benefit people having issues with anxiety. A study has found that accessories having nutrients that significantly decreased anxiety in young adults were, Calcium, vitamin A, vitamin B, magnesium, and zinc.

Every brand of multivitamins has a different composition of ingredients—also, so do your own research and compare the amount of “mg” in one supplement to another. Pay attention to the amount of “mg” per capsule or tablet as well, since some are a “one-a-day” and some require you to take a few.

However, you can only fit so much into one capsule, so you are getting less per day, but it can help you avoid pill fatigue.

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Omega 3 fats exist in foods such as flaxseed and fish. They also play a vital role in marinating your brain health. The body can’t make these fats; hence people should have them through their diet.

The two most common Omega 3s are DHA and EPA, which both minimize inflammation and

Omega 3 fatty acids may interfere with some medications, including your blood thinners. Before taking omega-3 supplements, people must ask their doctor if they have an existing health issue or conditions or may take any prescription medications. 

Omega 3 fats give a powerful anti-inflammatory sign and may benefit those with anxiety. A review with 19 studies also found that treatment with omega-three fatty acids significantly improved anxiety signs compared to control groups.

But the review also noted that the significant anti-anxiety effects were only seen in studies using at least 2000 mg of omega 3s per day. Nordic Naturals is known for its highest quality of omega-three supplements. 

These are my 3 favorite omega 3 supplements for different reasons:

Omega 3 BrandAmountAdditional BenefitsHow it Helps AnxietyNordic Naturals Omega Blood Sugar448mg per soft gelBlood Sugar Balance with ALA & ChromiumSugar increases cortisol (stress hormone)Life Extension Super Omega 3 Plus 630mg per soft gelAntioxidants from Olive Oil & Astaxanthin.
Krill is absorbed faster into the bloodstream. Astaxanthin can cross the blood-brain barrier and reduce brain inflammation that causes anxiety and depression. Natural Factors Ultra Strength Rx Omega 3900mg per soft gel1,000mg Vitamin D & High Amount of Fish Oil per soft gel High Amount of DHA & EPA minimizes brain inflammation with fewer soft gels. Nordic Naturals Omega Blood Sugar, Lemon - 60 Soft Gels - 896 mg Omega-3 + Alpha-Lipoic Acid & Chromium $22.91 Chromium Supports Healthy MetabolismHealthy Insulin response from Chromium & Alpha Lipoic AcidAntioxidative PropertiesNon-GMO Buy Now Life Extension Super Omega-3 Plus EPA/DHA Fish Oil, Sesame Lignans, Olive Extract, Krill & Astaxanthin- 120 Softgels $26.49 Fish and krill oil combo provides 2350 mg concentrate (750 mg EPA, 510 mg DHA total) Contains 2 mg of plant-derived super antioxidant astaxanthin to support eyes, heart, mitochondria, & more Also delivers heart-friendly olive extract and sesame lignans to fight fish oil peroxidation Gluten-FreeNon-GMO Buy Now Natural Factors, Ultra Strength RxOmega-3 Fish Oil, DHA and EPA with Vitamin D3, 150 Softgels (150 Servings) $41.97 Ultra Strength RxOmega-3 is a powerful source of omega-3 fatty acids to support healthy nervous and cardiovascular systemsEach softgel provides 300 mg of DHA to support everyday brain functions and eye health; Also delivers 600 mg of EPA to support a healthy heart and arteriesTake 1 softgel just once a day; Our targeted delivery system ensures no fishy aftertaste; Non-GMO and free from dairy, gluten, artificial colors, preservatives and sweetenersWe test for purity and safety, ensuring our blend is free from environmental pollutants like PCBs and mercury; RxOmega-3 surpasses the strictest international standards for qualityThird-party certified and independently tested for GMOs and over 700 contaminants using advanced technology such as mass spectrometry to ensure purity and potency

Buy Now 7. Herb Pharm Chamomile:

Chamomile is an herb also known for its highly calming properties. While it is consumed as a tea, chamomile supplements are beneficial to people with anxiety. Research also suggests that chamomile has anti-anxiety properties and anti-depressant ones too.

A study found that having daily treatment of 1,500 mg of pharmaceutical-grade chamomile extracts for around 26 weeks significantly reduced signs of anxiety as compared to placebo treatment. 

A liquid extract will be absorbed faster than a capsule by bypassing digestion and getting absorbed as soon as it’s in your mouth. Taking it before bed can be a great way to relax quickly.

Herb Pharm Chamomile is non-GMO, highly potent, and can be used in children.

8. Myo-Inositol

Inositol is a b-vitamin, there are two types of inositol, d-chiro-inositol, and Myo-inositol. D-chiro-inositol is what is more commonly used in inositol supplements.

Both forms are great, but myo-inositol is helpful for memory, hormone imbalance, blood sugar support and it even works quickly to help individuals with anxiety and depression. (Herwig et. al., 2019)

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9. Aurora Nutrascience Liposomal Vitamin C:

Vitamin C is a nutrient that works as a potent antioxidant in the human body. Researchers suggest that vitamin C might help fight damage caused by oxidative stress in those with neuropsychological disorders, including anxiety.

Liposomal means it is fat-soluble and it stays in your system longer, so it does not need to be consumed as often as a water-soluble vitamin c does. Aurora Nutrascience Liposomal C is the one that I have found to have a high amount of C and is effective.

There are limited liposomal Cs on the market, but they are all liquid, so if you prefer a tablet or capsule, a buffered vitamin c with bioflavonoids would be your best bet! It will be gentler on your stomach and help you avoid any unwanted digestive issues such as diarrhea.

It is one of the ideal supplements for anxiety. Many studies have shown the benefits of having vitamin C supplements in individuals with anxiety. 

Vitamin C plays a role in adrenal function and your adrenal glands balance your stress hormone output.

Aurora Nutrascience, Liposomal Vitamin C, 3,000 mg per Serving, High Absorption, Fat Soluble Vitamin C16 oz $39.95 Sugar-freeNon-GMOGluten-FreeSupports Collagen ProductionSupports a Healthy Immune & Stress ResponseStays in your system longer by being fat soluble Buy Now We earn a commission if you make a purchase, at no additional cost to you. 01/07/2022 12:07 am GMT 10. Terry Naturally Curamin Curcumin 375mg

If you have done a lot of searching for natural supplements for anxiety, hopefully, this list is making it easier for you to end your search.

Curcumin is a polyphenol compound found in turmeric, which has been shown to come with powerful antioxidants and anti-inflammatory effects and might have anti-anxiety and anti-depressant properties.

It is one of the best supplements for anxiety and will help you maintain your internal mood balance, by minimizing brain inflammation. This is a very beneficial supplement for anxiety. You may always change up your course of medications as suggested by your doctor, but you should try following up on one medication course complete to see its effects on your improvement.

Curcumin has been shown to have anti-inflammatory, anti-cancer, antioxidant, and antimicrobial properties. (Bhat et. al., 2019)

Antioxidants are nutrients found in plants that help fight off oxidative stress that occurs in our bodies from stress, trauma, toxins, and even normal bodily functions.

Terry Naturally CuraMed 375 mg-Superior Absorption BCM-95 Curcumin Supplement - 120 Servings 11 Promotes Healthy Inflammation Response- Non-GMO, Gluten-Free, HalalUp to 700% Better Absorption; CuraMed is made with the most clinically studied, enhanced absorption curcumin in the world (BCM-95/Curcugreen); It is up to 500x more powerful than turmeric

Buy Now We earn a commission if you make a purchase, at no additional cost to you. 01/07/2022 12:08 am GMT 11. Lavender

Lavender is a very calming herb that is a fragrant, purple flower. It is typically used topically as an essential oil or in baths, but it is also taken in a tea or capsule form.

Lavender can be helpful for sleep and relaxation, it is typically taken at night or before bed and works well with CBD to help with insomnia.

Inhalation of lavender has been shown to be very effective in reducing symptoms of anxiety. Lavender essential oil can be used in a diffuser, applied to a bath, or topically or just inhaled out of the bottle or the back of your hand.

Reference Links:

Bhat, A., Mahalakshmi, A. M., Ray, B., Tuladhar, S., Hediyal, T. A., Manthiannem, E., Padamati, J., Chandra, R., Chidambaram, S. B., & Sakharkar, M. K. (2019). Benefits of curcumin in brain disorders. BioFactors (Oxford, England), 45(5), 666–689. https://doi.org/10.1002/biof.1533

Kennedy D. O. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy–A Review. Nutrients, 8(2), 68. https://doi.org/10.3390/nu8020068

Herwig, E., Classen, H. L., Walk, C. L., Bedford, M., & Schwean-Lardner, K. (2019). Dietary Inositol Reduces Fearfulness and Avoidance in Laying Hens. Animals : an open access journal from MDPI, 9(11), 938. https://doi.org/10.3390/ani9110938

https://amzn.to/3zqMYBZ

https://www.therecoveryvillage.com/mental-health/anxiety/related/vitamins-for-anxiety/

https://www.chandramd.com/blog/best-natural-supplements-anxiety

https://psychcentral.com/health/best-anxiety-supplements

Best Supplements for Anxiety

https://www.yourheights.com/blog/supplements/best-vitamins-for-anxiety

https://www.medicinenet.com/supplements_anxiety/article.htm

What I Wish Everyone Knew About Being A Psychiatrist Vs. Psychologist?

Are you thinking of having professional support for yourself or someone you know? You may start by thinking about going to a psychiatrist vs. psychologist. Well, these two are considered the same most of the time, but they are not. 

Picking a mental health specialist for yourself can be tiring as there are just so many options. In addition, the kind of support they will give you may be different, and hence you need to know which one offers you what so that you know you are not getting something you don’t even need. 

So, let us get started with what is a psychiatrist vs. psychologist?Psychiatrist:

Psychiatry refers to many brands of medicine that focus on prevention, causes, diagnosis, and mental health issues. The field of psychiatry is based on different biological factors such s genetics which leads to emotional and mental health symptoms. 

Psychiatrists often recognize that the social and environmental factors might also be applying for their role, but they mostly approach mental health symptoms from a biological angle. They have their training in a linked field, including:

• Genetics 

• Biochemistry 

• Neurology 

• Social science 

• Psychology 

• Psychopharmacology 

A psychiatrist will come with one of the two medical degrees, including Doctor of medicine or Doctor of osteopathic medicine. They will also have an advanced qualification from residency and develop a specialty in psychiatry. 

Once they have the degree, they should take the written exam and get a license to practice medicine. Then, to be certified by the board, they will take an exam every ten years to recertify themselves for the work. 

What services will a psychiatrist offer you?

Psychiatrists help in the diagnosis and also the treatment of mental health conditions. They are licensed to give mental health care and practice being medical doctors. They will take the medical history and evaluate whether any underlying conditions or medications you take may play a role in your symptoms. 

Their medical degree allows them to order different medical tests and prescribes medicine to understand and treat your symptoms. 

Psychiatrists work in these settings:

• Private practices

• Hospitals 

• Psychiatric hospitals 

• Nursing homes

• Hospice programs 

• Rehabilitation programs 

A psychiatrist will ask different questions to get information about your mental state symptoms. Then, based on your symptoms, they may use psychological evolution or suggest various lab tests to find the correct diagnosis. 

Psychiatrists may give you the following treatments:

• Antidepressants 

• Antipsychotic medications 

• Mood stabilizers 

• Stimulants 

• Sedatives

What is the difference between psychiatrist vs. psychologist?

Different psychologists tend to focus on social, environmental, and cultural factors instead of biological ones compared to psychiatrists. They will help identify negative thoughts and other areas of brain function that may affect your emotional and behavioral health, along with the critical sentimental or different life stressors that play their part. 

Most psychologists use therapy to help in treating mental health symptoms. They may also consult with different healthcare professionals or study therapy approaches to treatment programs. 

What is the difference between psychologists and psychiatrists in terms of practice?

Psychologists and psychiatrists work in most similar healthcare settings: clinics, private practices, schools, rehabilitation programs, and a lot more. Psychologists who treat your mental health symptoms will talk through therapy, giving space to share emotional stress and mental health issues you experience in a series of sessions. 

They will offer you guidance and also support you with understanding the symptoms, and teach you to cope and navigate with your problems. 

What is the difference between a psychologist and a psychiatrist in terms of training?Psychiatrists: 

These medical doctors have 11 years of training and sometimes even more. They will first do a medical degree in a university. Next, they will be spending at least a year or two in training as a doctor. Finally, they will complete five years of training in treating and diagnosing mental illnesses. 

Psychologists:

Psychologists have eight years of university training and get supervised experience. They might also hold a Doctorates level of qualification in psychology. If they have a Ph.D. degree, psychologists may call themselves doctors, but they won’t be medical doctors. Clinical psychologists have special training in the treatment of mental illness. 

Therapists/Licensed Professional Counselors 

We are called Licensed Mental Health counselors here in Florida, which are the same, but different states have different titles. 

Therapists have a master’s degree minimum and over 1,000 hours in their program plus another 2,000 hours post-graduate degree. 

What are the conditions that psychiatrists and psychologists treat?

Psychiatrists treat people who need medical, social, and psychological needs considered. These are mostly those people having complex conditions such as:

• Schizophrenia 

• Bipolar disorder

• Severe depression 

A psychiatrist will mostly tend to someone that has attempted suicide or happens to have suicidal thoughts.

While psychologists are more likely to see those with conditions that psychological treatments may greatly help, this may include behavioral problems, depression, and learning difficulties. 

Whom should I see?

If you are not sure whether you must see a psychologist or a psychiatrist, you should talk to your GP. They will give you advice about whether you should see a psychologist or a psychiatrist. It will be based on your unique condition and the type of treatment you require. Some people also see both. 

These professionals also often work together. For example, a psychiatrist may make very initial assessments and diagnoses, then suggest you go to a psychologist for all ongoing psychological treatments. These professionals also work alongside each other in hospitals, being part of the mental health teams. 

Conclusion:

Psychiatrists and psychologists are different people. Psychiatrists are the medical doctors who can give a range of treatments and plan your treatment as a whole. Your GP may also give you some help in deciding whether you should go to a psychiatrist or a psychologist as both may help you in different ways.

Reference links:

https://study.com/academy/lesson/clinical-psychologist-vs-psychiatrist.html

https://www.verywellmind.com/psychologists-vs-psychiatrists-what-is-the-difference-2795761

https://timesofindia.indiatimes.com/life-style/health-fitness/de-stress/difference-between-a-psychologist-psychiatrist-and-psychoanalyst/photostory/75868430.cms

https://www.happierhuman.com/psychologist-psychiatrist/

https://www.inc.com/amy-morin/5-things-therapists-wish-everyone-knew-about-mental-health.html

Is a Sinus Infection Contagious? The Best Natural Remedies You Need

Symptoms like a runny nose, tenderness under your eyes, headache, and around your nose may make you think you are suffering from a cold or a sinus infection. It is imperative to know the difference between both. Colds can become a sinus infection as both of them are caused due to a virus. But there are several times when bacteria may cause a sinus infection. 

So, what is a sinus infection?

A sinus infection happens when the air-filled pockets in your face, called sinuses to get filled up with fluid, also inflaming the sinus lining and keeping them from draining. The trapped music may let bacteria grow, which leads to infection. Factors that may increase the risk of sinus infection include:

• Smoking 

• Allergies

• Recent cold 

• Structural problems with sinuses

Some of the signs of sinus infection include having a runny nose, headaches, facial pain, fever, cough, sore through and swelling around your eyes. If you have thought if the sinus infection is contagious, you should know that as many times a sinus infection is caused by viruses, it may be spreadable precisely like all other infections such as colds.

If you have caught a sinus infection, it is crucial to use the best hygiene skills. Always wash your hands, cough, and sneeze in the nook of your elbow and make sure you are using disinfectant wipes to clean up daily touched items such as doorknobs and switches. 

Natural remedies for sinus infection:

1. Drink a lot of water:

To help remove all of the viruses from your systems, you should make sure that you are perfectly hydrated. It would help if you were drinking around 8 ounces of water. It will keep you well hydrated, and you will fight off many illnesses, including sinuses. 

2. Eat foods having antibacterial properties:

To fight off the virus, you can add antibacterial foods such as ginger, garlic, and onions into your meal. You can also try having a cup of ginger tea. Add up raw honey for having an extra boost. Honey is jam-packed with antioxidants and has antifungal and antibacterial properties.

Consuming antibacterial nutrients will significantly help you soothe your illnesses and metabolism improvement. 

3. Add more moisture:

Keeping sinuses hydrated may help in relieving the pressure built. To get some moisture in, you can try the following tips:

1. At night, sleep with a switched-on humidifier in your room to help to relieve nighttime and get nasal blockages away. 

2. In the day and when you are about to go to bed, you should use your natural saline nasal sprays. These may be obtained from any local drugstore and sued many times a day to help break up the congestion. It would help if you also avoided any spray that has oxymetazoline in it, as you may become dependent on this spray. 

3. Get your sinuses exposed to some steam. You should take hot showers regularly and breathe in damp air too. You can fill up some bowl with boiling water and lean on it for 10 minutes. Cover both the bowl and your head with a thicker towel. Keep your nose about 10 inches above the water. 

4. Clear sinuses using oils:

In some home remedies for sinus infections, you can try healthy oils for it. Eucalyptus oil may help open up the sinuses and eliminate any mucus. A study has found that the primary ingredient in eucalyptus oil, cineole, helped many people with acute sinusitis recover a lot faster.

To alleviate sinus or upper respiratory infections, you can use eucalyptus oil externally over the temples or your chest or inhale using a diffuser when these oils are added to boiling water. You should make sure that you are only using food-grade essential oils. Rubbing one drip of every oil on the roof of your mouth and then drinking a glass of water is the best. 

5. Use a neti pot:

A sinus treatment that is very easy to do is nasal irrigation is the process mostly sued to remove or erase the signs of sinusitis. Research shows that using a neti pot with the saline solution rids some symptoms of chronic sinusitis. You can follow the given directions for using the neti pot:

1. Fill up the pot with saline solution 

2. Incline your head on the sink on a 45 angle degree

3. Inset the spout of this pot into your top nostrils. Carefully pour the saline solution into that nostril. 

4. Repeat this process with your other nostril. 

Always be careful to sanitize the neti pot after using it every single time. If you only were using distilled water for it. Water straight out of your sink might have contaminations such as bacteria or some parasites that may make your condition a lot worse. 

6. Put some warm compression:

Natural remedies for sinus infection include applying some moist and warm heat that may help soothe the sinus pain. Place a damp, warm towel around the nose, eyes, and cheeks to ease your facial pain. It will assist in clearing the nasal passages from the outside. Using warm compressions is one of the most used sinus treatments at home. 

7. Get a prescription:

Your doctor is doubtful to suggest antibiotics unless you have chronic sinusitis or if the sinus infection you have is bacterial. Your allergist will determine whether your sinus infection is due to bacteria or a virus. Results are found by:

• Asking about the signs you have 

• Carrying out a physical test 

• Swabbing inside of your nose

• Then you will be suggested some medicines. 

These are some ways to get sinus pain relief. These at-home sinus remedies are a great way to come out of your painful condition. So, if you were asking if a sinus infection is contagious, then yes, it is contagious in some instances. You can avoid interaction with your fellows to reduce the outspread of your condition to others.

Reference Links:

Is it a cold or sinus infection — and am I contagious?

https://www.allinahealth.org/healthys...

What Are The Most Effective Natural Muscle Relaxers?

Are you wondering how to get rid of muscle pain? Does a Natural Muscle Relaxer work? Muscle tension and stress can cause discomfort that ultimately affects your quality of life. You feel tired and unrelaxed despite trying to sleep it off. So, what’s the deal? This article will dive deep into some natural remedies that you can include feeling significant relief from uncalled muscle tension.

A bunch of fresh mint against dark rustic background. Overhead view

So, say goodbye to muscle spasms, cramps, chronic pain, and pressure that don’t let you live your life to the most whole—looking for the perfect natural muscle relaxer in the form of essential oils, minerals, and vitamins; for muscle cramps and spasms? We’ve got you.

Muscle tension and spasms show up as hardness, bulging, or tightness in your muscles. It may be a result of any reason. For example, it might be possible that your lifestyle habits are incorrect, or you might move in an uncomfortable position. Whatever the case, it’s essential to recognize the underlying causes as the reasons behind the discomfort vary hugely.

Muscle tension and spasms are typically in the feet, hands, abdomen, and arms. However, you might also encounter them in your quadriceps, calves, rib cage, and your hamstrings. Anyhow, vigorous exercises or physical activity might also result in muscle tension. In that sense, gentle stretching, rest, and massage with lots of patience will help you in reducing the pain.

People having back and neck pain may also experience frequent muscle spasms. Women in their pregnancy might also be prone to developing muscle spasms due to weight gain.

Women in their menstruation cycle might also have muscle cramps because of uterine contractions. However, the pain intensity of the conditions may vary from one person to another. Muscle discomfort, pain, and tension might also result from chronic diseases like muscular dystrophy, multiple sclerosis, and other neuromuscular conditions.

Causes of Muscle Tension, Pain, and Tightness

Discomfort or pain in muscles might indicate that the person experiencing it has the following symptoms:

Different types of exerciseBack painGestationSymptoms of fibromyalgiaTreatment of Muscle Tension, Pain, and Tightness

There are certain drugs available on the market that act as muscle relaxants. However, these might induce resistance or side effects in people. It is, therefore, essential to figure out other ways that are helpful against these conditions. Luckily, the world of integrative medicine provides wholesome and practical natural solutions to these conditions. There are specific vitamins, minerals, herbs, and essential oils scientifically proven to be convenient and beneficial towards certain muscular conditions in people.

Here are some of the natural remedies against these conditions.

High Protein Benefits

As obvious as it gets, protein serves to be the essential requirement for muscles. It is the nutrient required by the muscles to repair and build. Therefore, it gets highly beneficial to utilize protein in food to kick start the anabolic process in the body.

Whey and casein are some highly beneficial types of proteins that aid in reducing the overall damage to the muscle and contribute to cell synthesis. It is estimated that people who combine a considerable amount of protein in their diet with moderate amounts of carbohydrates significantly reduce muscle soreness after 72 hours of strenuous physical activity, such as running a marathon.

What about Arnica?Arnica chamissonis foliosa yellow flowers

Arnica is a yellow flower that is part of the sunflower family and is used as a homeopathic medicine that is added in oils and creams to reduce bruising of the body.

Apply arnica in the area where it hurts can help with muscle stiffness Although there is a need for more extensive research in this department, many individuals live by the efficiency of arnica as a muscle relaxant. Evidence in the scientific community suggests the efficacy of arnica as a powerful agent against muscle soreness.

Peppers as a Natural Muscle Relaxer?

Chili peppers contain a powerful ingredient in capsaicin, which serves to be an effective agent for pain relief for individuals with fibromyalgia. Studies also suggest that the topical application exerts a positive influence as a muscle relaxant. You can also see several creams and ointments having this ingredient.

On the other hand, capsaicin might be considered more valuable as a treatment against nerve pain than muscle pain caused by inflammation. It is believed that capsaicin significantly alleviates the overall nerve fiber density below the skin.

It also helps with weight loss which excess body weight can contribute to muscle tightness.

The Sun’s Role in Muscle

Individuals having frequent spasms or muscle pain in their body might lack vitamin D. For good bone, teeth, and muscle health, it is recommended to take vitamin D daily.

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You can take capsules or liquids for the vitamin or refer to natural sources. Animal sources like eggs, meat, and fish are abundant in vitamin D. However, you can also spend some time in the sun to get your required dose of vitamin D in your body.

Is Magnesium A Natural Muscle Relaxer?

Magnesium is among the most vital elements for muscle health as it is responsible for muscle contractions, among other minerals, such as calcium. You can increase your natural uptake of magnesium through these foods:

Cashews, almonds, and walnutsBlack beansSpinach and other dark, leafy vegetablesEdamame

However, if you have a deficiency of magnesium in your body, you might want to go for a supplement for the mineral. Make sure you talk to a healthcare professional before taking the dose to ensure you don’t get to a toxic level.

What Is The Best Essential Oil Muscle Relaxer?

Peppermint oil comes among the most effective essential oils to act as a muscle relaxant. It is suggested that regular intake of the essential oil through the oral route aids in reducing body pain significantly. Some evidence also indicates that peppermint, when applied topically, can induce specific results such as cooling, muscle relaxation, and relief from pain. What’s more, the oil helps to reduce inflammation in the body, which rids the individual from discomfort.

Other oils that help improve muscle repair and synthesis include chamomile oil, an effective essential oil muscle relaxer.

Does CBD Help with Muscle Spasms?

Some individuals also utilize CBD oil to treat muscle pain and other chronic pains. Thus it acts as a natural muscle relaxer. It is estimated that it is so as the active CBD helps reduce inflammation in the site of disturbance and increases recovery time.

Some other anti-inflammatory agents present in the cannabis plant act as natural muscle relaxers. These include the following:

Delta Limonene- is a natural antioxidant present in some citrus fruits, such as lemon and orange.Beta Myrcene – The antioxidant aids to provide relief against muscle discomfort and is also found in basil and lemongrass.

CBD oil is not legalized in all countries and regions. So, you would need to make sure if you are legally allowed to use the substance in the area you live. However, CBD is coming through as a groundbreaking agent against several conditions.

What’s more, the scientific community reveals that CBD in the cannabis plant helps activate the endocannabinoid system in our central nervous system. As a result, we experience better performance in our functions like temperature, appetite, mood, pain, and memory.

So, it won’t be wrong to say that CDB is the best Natural Muscle Relaxer to relieve pain.

Collagen’s Role

We know that collagen is an essential connective tissue, providing support and cushion to several body organs, including the skin. It is made from different amino acids and is known to have a lot of benefits against inflammation. It is also helpful to decrease discomfort caused by the inflammation in the body, such as in joint pain and muscle soreness.

What’s more, you can consume collagen in liquid, powder, or capsule form, depending on your ease. You can also get it from natural sources such as eggs, fish, poultry, and stock. In addition, you can consume it with citrus fruits and vitamin C to increase the activation of this protein in your body. It will kick-start your healing process.

Glucosamine and Chondroitin Benefits

These are some of the natural substances that are present in your cartilage. However, we see that these substances tend to decrease in your joints with age, resulting in muscle and joint pain. So, taking supplements of glucosamine and chondroitin is helpful against certain conditions. It will also help you eliminate the stiffness that reduces your quality of life.

However, it would be best to talk to a healthcare professional to figure out which component and which amount works the best for you.

Summary

There can be multiple causes of muscle discomfort, such as adrenal fatigue or insomnia. The good news is that the solutions are also no less – from Epsom salt to magnesium supplements, from glucosamine to collagen, the options are quite many. Choose the one that suits you the best according to your condition and other factors. For example, if you are okay with using CBD oil and it is legal in your region, you can go for this option as it is a natural muscle relaxer and works for almost everyone.

The Best Energy Guide: When You Feel More Than Tired

Exhaustion is the feeling of being more than tired, where you can strongly feel a lack of energy and lethargy even after rest. It may be the case that you’re feeling more than tired because of psychological or physical fatigue. In most cases, exhaustion is associated with your routines or habits. It might be a response to poor dietary habits, physical exertion, boredom, stress, or a lack of sound sleep.

However, it might also be possible that exhaustion comes as a symptom of a medical problem that demands a thorough clinical treatment. When sleep, nutrition, and mental peace simply fail to resolve the problem at hand, it gets important to check the case with a doctor. 

Tips to Stop Feeling More than Tired

If you want to know how to boost your energy and stop feeling lethargic, then you should first realize the underlying factor that causes it. It might be possible that you have a poor sleep-wake cycle, for example. So, targeting that very cause can significantly increase your energy levels. 

Eat Small Frequent Meals

One of the best ways to keep your energy levels high in the day is to take meals regularly. Three main meals with three snacks in between are the ideal course for the day. Avoid taking a large meal after hours of not eating anything. 

Stay Active

Boredom and a sedentary lifestyle make you feel lethargic and unable to keep up with the physical and mental energy demands of the day. On the other hand, exercising on a regular basis will help you feel less fatigued and more energetic. Even if you walk for 15 minutes a day, you will feel an extensive energy boost. You can also improve it by increasing your time of physical activity. 

For starters, be gradual and build your routine up over the course of weeks until you get to the target goal of 150 minutes of aerobic exercise per week. 

Lose Some Fat

Overweight and obese people usually get exhausted more easily than people of normal weight. It is because excess fat adds strain to your heart that leaves you feeling lethargic. So, if you want to get more energetic, try losing some fat. You can take a calorie-deficit diet and do a physical workout to become more active by the day. 

Improve Sleep Hygiene

Most people of today’s world have poor sleep quality, which decreases their energy levels during the day. It is recommended to sleep for at least 6 to 7 hours a day without waking up in between. Also, make sure you are in a relaxed environment, so you get the REM sleep that you need. Make sure to keep your bed timings constant and don’t take naps in the daytime. Switch off your devices before you go to bed. 

Cope with Stress Better

Stress takes up a lot of your energy. You should introduce some techniques for relaxation in order to get rid of the stress. For example, you can work out in a gym. You can also include specific techniques such as yoga, tai chi, mindfulness, and meditation. On the other hand, you can simply listen to some relaxing music or read a book. Spend time with your friends to feel better, literally whatever makes you feel relaxed. 

Laughter is actually a beneficial form of therapy when you are feeling more than tired and need to motivate yourself again. Laughter therapy can actually help improve your immune system and it works by decreasing stress hormones like cortisol and

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Dialectical Behavior Therapy and Cognitive Behavior Therapy are some counseling therapies that a professional on mental health uses to help you feel better. By working on your mood, anxiety, stress, and depression, you can feel a boost in your mental health, and the feeling of being more than tired will reduce to a significant extent.

Reduce Caffeine Intake

While many people love to have a cup of coffee for a burst of energy first thing in the morning, caffeine on the scientific level does the opposite. It can make your lethargy worse. However, if you are addicted to caffeine or simply cannot start your day, then work on cutting it off gradually over a period of three weeks. 

Cut off all sources of caffeine, including cola, energy drinks, caffeine, herbal remedies containing caffeine, and NSAIDs with caffeine in it.

Go for a month without caffeine. You might find that cutting off the consumption of caffeine might give you a headache. So, it is best to go slowly in cutting it off in order to avoid caffeine withdrawal symptoms. 

Reduce Alcohol Consumption

Alcohol can really mess up your system, leaving effects such as drowsiness and dehydration to even liver failure. An alcohol hangover severely leaves you feeling tired and drained and is a result of sleeping after drinking alcohol. Simply cut it off, and if you can’t stick to only one to two glasses per day. 

Try staying alcohol-free for some days and have alternatives, such as alcohol-free beers. 

Stay Hydrated

Hydration really helps you stay fresh and active for the day. If you are dehydrated mildly, you might feel less active than normal.

So, always focus on drinking at least eight glasses of water a day and make sure to get enough electrolytes.

Start first thing in the morning, get a glass of water in with some electrolytes before coffee.

Water with lemon is one easy way of getting electrolytes (minerals) in your water.

Do it especially after you have your workout routine done.

Don’t Skip Breakfast

After hours of fasting, you need to consume breakfast first thing in the morning. It will give you the energy you need during the first hours to stay fresh and productive.

Your blood sugar can drop, which your energy is dramatically associated with your blood sugar, in addition to vitamin deficiency.

Make sure to add protein, carbs, and fats to your breakfast to get a balanced proportion for the day.

Also, make sure you don’t go for long hours without food; otherwise, there will be a drop in your blood glucose levels.

So, try eating regularly and maintain energy levels during the day.

Eat Healthy

Include all healthy and natural items such as fruits, vegetables, whole grains, and nuts and seeds in your diet.

Don’t go for processed and sugary foods as they keep you feeling lethargic. They are low in nutrients and can have energy sucking ingredients.

There will be a temporary high, following which there will be a low that leaves you to feel more than tired.

Also, include some high iron foods such as animal meat, eggs, and liver in your diet, so you don’t get anemia. Anemia can cause you to feel exhausted even if you stay physically active throughout the day.

Utilize Relaxation Techniques

Insomnia also causes you to stay agitated and sick most of the time. You can apply different techniques for relaxation and learn how to relax.

It will help you to feel more energetic during the day.

You can go for repeating a mantra, focus on how you breathe, or simply imagine a relaxing scene in your head.

Stay away from your phone, it can drain your energy.

Seek Treatment for Addiction

Addiction of any kind can make you feel more tired than usual. For example, recreational drugs and alcohol contribute to lethargy.

What’s more, cigarettes contain many harmful ingredients in them. Carbon monoxide reduces oxygen levels in the blood that causes smokers to feel lethargic. It is because, in order to metabolize glucose to get energy, you require oxygen, the deficiency of which leads to fatigue.

Workaholics are also prone to developing problems of lethargy as burnouts are common.

Also, conflict at work, as well as high demand of productivity throughout working hours, leads to excess drain in energy.

Seek Treatment for Chronic Disorders

Chronic conditions such as cancer and diabetes can leave you feeling agitated. So, it is best to seek enough treatment for these disorders in order to control symptoms and feel less tired.

Talk to your doctor about the side effects of the medications used and get a multi-approach treatment for your condition.

It will help you to manage your symptoms accordingly. A doctor might check your adrenal or thyroid glands and give you the treatment accordingly. You can also work towards improving your adrenal health.

Look for Loopholes in Your Routine

Psychologically speaking, it is highly important to take a look at your routine and see the possible habits you seem to have that may contribute to your exhaustion.

Also, see if there is any current situation or issue in your life that is contributing to stress and fatigue. So, seeking medical help might help you in different ways.

Learn Doing Nothing

Some people are wired to do work and feel the constant need in them to stay productive. It can arise from feelings of low self-esteem or the fear of losing time for achieving something and getting behind.

It is only going to harm you in the end as you constantly feel lethargy and pressure. So, make sure you have a few hours in the week to just focus on yourself and relax. Also, make sure to re-analyze your priorities and make necessary changes.

Don’t overcommit and consider enough time for yourself to sit back and relax. Laughter and relaxation will help you feel more energetic if overcommitting and overworking is the case.

Summary

It is never too late to work towards a better life in which you feel energetic and more active. If you feel more than tired, stop and have a look at your lifestyle. Check for relevant symptoms and make changes accordingly. It is never too late. 

15 Unconventional Tips About Dating Someone With Anxiety That You Can’t Learn From Books.

1.How to Support your Partner with Anxiety

Love, the most beautiful thing in the world, starts with one thing: Acceptance. When you accept your partner with whatever they are and are not, then you succeed in the first step of love. For example, dating someone with anxiety demands your full acceptance and some do’s and don’ts. If you have a partner who deals with anxiety, then there are some things you need to learn and unlearn. 

Know that it is not difficult to love someone with anxiety – love does surpass any challenge, and anxiety is one of them. You just need to stand true to your ground, and by understanding the situation they are dealing with, you are able to enjoy all the love the relationship has in store for you. 

Understand that a mental health condition does not define a person. So, think of anxiety as the third wheel of the relationship. It is you and your partner against anxiety, not you against your partner with anxiety. There’s a huge difference. Once you internalize it, you succeed in growing a successful relationship that you and your partner can cherish together. 

If you have someone with panic attacks, emotional aggravation, or social anxiety, go through this article and educate yourself regarding how dating someone with anxiety can be made easy and meaningful. 

2. Understand the Condition

You first need to educate yourself on the condition your partner is having. In order to lead a healthy relationship, it is important to consider what it means when your partner says they have anxiety. It is a mental health condition in which an individual faces unhealthy stress, heaps of worry, fear, and nervousness that may be chronic or get triggered. 

You might be feeling physical symptoms such as rapid breathing, palpitations, trouble having to concentrate, and much more. It is not under the control of the person to induce the condition themselves. So, when your partner is having those feelings of discomfort, know that they are talking real. In severe attacks of anxiety, a person finds it hard to concentrate on the tasks at hand. 

The silver lining to this is that there are countless couples in the world that are living healthy, meaningful relationships, and so can you. Anxiety can be managed and treated. One needs a supportive partner, and open communication resolves a lot of misunderstandings. What’s more, a better understanding of your partner’s triggers and symptoms can help you understand the dynamics well. 

3. How to Deal with It

If you have just started dating someone with anxiety, then the situation might be a little overwhelming to you at first. However, true love and empathy ease your way into making it work. Here are some strategies that you can adopt:

It may seem to be a new situation for you to be in a relationship with a person with anxiety disorder. But if you love someone, you will do everything it takes to make it work. How do you do that? Do these coping strategies: 

4. Encourage Them to Go to a Therapist

Cognitive Behavioral Therapy, Dialectical Behavioral Therapy, and others are some treatment options under individual therapy that might help your partner with anxiety. It is normal to think that you are supposed to be supportive of your partner. However, you cannot provide them with enough solutions like a professional therapist would.

So, try encouraging them to seek therapy and support them through the sessions. 

Having to treat your partner by yourself can be emotionally draining or give rise to conflicts, as there might be a bias in your answers. So, the best way to help them out is to encourage them to go to a professional. 

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It isn’t the case that your partner is dangerous for your mental health, or you have to swim against the current in order to stay sane when dating someone with anxiety. Rather, going to a professional might help you to look in detail at how you can be of more support to your partner. You might have questions you don’t have answers for. So, speaking to a professional and asking for advice with no bias can help you get supportive enough for your partner. 

There are misconceptions that people often believe to be true even though they are cognitive distortions. These cognitive distortions often are based on our core beliefs and that influences our behavior, responses, and our relationships.

6. Improve Your Communication Skills

If you are dating someone with anxiety, then you would be aware that they are prone to overthinking over little things. Therefore, it is highly important that you learn to communicate clearly and openly with no obstructions as it might affect your relationship with them. Any action or any word that you stay quiet about may stir up their bouts of anxiety. 

7. Learn about Their Trigger Signs

You also need to look into their triggering signs. Does a certain action you take triggers anxiety in them? Does a general phenomenon that may occur make them anxious? Then, learn your way of how you can minimize those triggers for them in your capacity. 

If they do encounter any trigger, be present emotionally and mentally, and be supportive. Don’t try to negate anything. Rather, care for them with reassuring words and be there to listen to them.

8. Be Responsive, Not Reactive

If they face any anxiety or panic attacks, then try being responsive to them in a supportive manner. It might be possible to snap at your partner over them getting anxious, but this will only worsen the situation. Instead, identify the forthcoming emotions from them and prepare yourself mentally to soothe them. This way, you will be able to remain calm during the triggering situation instead of getting reactive and making the situation worse. Don’t shout or do anything that may worsen the case. 

9. Set Your Boundaries

It is helpful to be supportive and patient with a partner who experiences anxiety. However, it is important you do set your boundaries. If you don’t set any boundaries, it will only aggravate the situation, causing your relationship to fall apart. Also, it will be emotionally draining for you, and you end up feeling resentment towards your partner. The best way is to set boundaries at the earliest stages of your relationship so that your partner is aware. 

10. Take a Break Together

It can be overwhelming to have a routine scheduled up where you and your partner are constantly going through challenges of daily life. A fun hangout here and there every once in a while rekindles the spark in the relationship and helps you two to ease the tension and anxiety at hand. Spend time on something that will make you both happy and enjoy the moment together. 

Write down what is challenging and try to narrow down what the important issues are and talk about them together in a calm manner.

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It is also important to take note of things to avoid while dating someone with anxiety, or it would just worsen the condition and the whole relationship. 

12. Don’t Blame Anxiety for Everything

Anxiety does play a huge role in the life of an individual. However, a person is not able to have control of their symptoms in some cases. Therefore, you need to make sure that you can’t blame the anxiety of an individual every time a thing falls apart in your relationship. Sometimes, it could be something else, and sometimes, it might be your mistake. Have a room for open communication. 

13. Don’t Ask Them to Just Snap Out of It

You can’t go on saying like, “Calm down” whenever they have anxiety. It shows that you believe what they are feeling is under their control, and they are just making it up. Your partner is aware already that what they are going through is not rational, but it is not something in their control. So, you telling them to have it under their control or saying anything that makes them look like a fool is not going to help.

Also, don’t undermine their feelings by making fun of their fears and worries. They might appear petty to you, but to them, they do hold significant control. So, if you don’t have anything to say, it is better for you to keep quiet.

14. Don’t Become the Know-it-All

It is supportive of you to take your time to research their condition. However, you are not in their shoes, and as a person without anxiety, you don’t really know what it is truly like to be the person living with it. So, acting like you know everything about the condition is not a kind act to do. So, you need to learn to respect your partner and listen to their problems actively instead of trying to shut them up. Many times, they don’t even need your advice. So, be the shoulder they want and don’t impose anything on them. 

15. Encourage them to take supplements for their anxiety

There are many supplements that naturally occur in our diets and can be taken on a therapeutic level to cope with anxiety symptoms.

Also, don’t get personally offended if your partner doesn’t want to talk or behaves out of the blue. Rather than getting furious, try understanding their situation and don’t kill your heart over it. 

Final Word

By following these points, it will be easier for you to date someone having anxiety. Always remember it is you two against anxiety, not you against your partner with the condition.