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Healthy Ways to Start Your Week

Are you headed into a new week excited about new possibilities that lie ahead? Or, do you play your week by rote, dreading doing the same daily routine? Instead of brooding about the week, shift your focus. Kick-off your week with new healthy habits that will help you start your week off right.

1.  Exercise first thing: Whatever your preferred form of exercise is, raising your heart rate and breaking a sweat before you’ve had your morning coffee will leave you feeling energized and empowered to take the week by the horns. Or any day for that matter.

2.  Set a small weekly goal: Take a few minutes on Monday morning to set a personal goal for the upcoming work week, one that is both challenging and fulfilling.

3.  Wear a feel-good outfit: you can use clothing to improve negative emotions. To improve your mood, choose bright colors, your favorite fabrics or prints. Better yet, pick out your outfit the night before so you avoid a wardrobe crisis.  

4.  Create a morning ritual: Our brains love routine, and the less work your brain has to do, the happier it will be, research says. Routines are a great way to conserve energy for more complicated parts of the day and may give you some alone time.

5.  Don’t skip breakfast: it really is the most important meal of the day. Whether it’s an on-the-go smoothie or a toast, get your metabolism up and running and avoid your stomach growling later the same morning.

6.  Don’t start your week stressed: Before you check your emails, remember to look at the to-do list you wrote earlier. What should you attend first? Set your priorities for the day and then begin to work through the list slowly and mindfully.

7.  Plan for fun: Schedule a night out with friends, shopping with friends or even a binge-watch of your favorite show. Regardless of your activities, just thinking about the good times in store for you later in the week will be an instant energy booster.

8.  Do a random act of kindness: Put positive energy into the world and you’ll get it back, research confirms: Performing acts of kindness for seven days boosted happiness and well-being, found a 2018 study in the Journal of Social Psychology.

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Birth Control and Weight Gain

While all types of hormone birth control have their own side effects, weight gain may not be as much of a risk as you may think. There are so many types and brands of birth control pills available that it may just take some patience to find the right one for you.

Weight gain is a common concern for many people who are looking to start hormonal forms of birth control and most studies oppose the theory that hormonal birth control causes weight gain, still, some do report gaining a few pounds in the weeks and months after they start taking the pills. This is often temporary and it is as a result of water retention and not actual weight gain.

Most birth control pills lack estrogen levels that are high enough to cause weight gain in a person. The first birth control pill that was developed in the 1950s, contained about 150 micrograms (mcg) of the estrogen mestranol. Pills today only contain 20 to 50 mcg of estrogen, according to a 2012 study.

If you are noticing weight gain and can’t pinpoint a reason, it could be due to one of the following common causes:

1.      Changes in diet; are you eating out more than usual? Gradual increase in your calorie intake can lead to weight gain. Monitor your daily calorie consumption and doing so can help you maintain your current weight or lose some weight if that’s your goal.

2.      Changes in Metabolism; Depending on your age, your metabolism could be contributing to changes in your weight and energy levels. As you age, your metabolism can take a nosedive and without your body’s natural calorie-burning ability, you may notice weight gain.

3.      Changes at the gym

4.      Changes in routine

Hormonal contraceptives have a number of uses in addition to protection from unwanted pregnancy. They are also used to treat or reduce symptoms of PCOS, endometriosis, heavy/irregular painful periods and anemia. Fear of gaining weight may hinder one from starting a birth control medication or could lead to them using it inconsistently or incorrectly, or could cause them to stop using it. This could leave one without effective protection from unwanted pregnancy or without treatment for a particular condition. 

Talking to your healthcare provider about this  can help you consider the possible risks and benefits of taking hormonal birth control pills.

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Accepting Flaws in a Relationship

Once the chemicals of new love which transform one’s sweetheart into the very picture of human perfection wear off, each partner discovers that no matter how compatible they are, there is at least one thing and sometimes several, that each dislikes in the other. Each possesses some habit, behavior, or personality quirk that annoys, infuriates, or disappoints the other person.

 As the relationship goes on, the pair may remain very much in love, but their respective mannerism can become a source of perennial conflict. Each partner wants the other to change a particular behavior and each partner, even if they try to make the requested change, frequently fails at doing so, and the conflict continues. Such frustration can often cause one’s partner to feel great distress and even contempt for the other.

 Research shows that nearly 70% of marital conflicts are perpetual and unresolvable and they can last a couple’s whole life. The only alternative to this is to simply accept that they are never going to change.

 Here are some tips on how to learn to accept someone for who they are in a relationship: 

1. Treat your partner as an actual being and not just as an object to be admired and to be possessed. Treat them as a human being that is capable of care and love. Respect them as a person and also accept them as equal. 

2. Respect their Beliefs and acknowledge their opinions: You do not have to share the same opinions and subscribe to the same beliefs all the time. As unique individuals, one should be entitled to one’s own definition and reaction towards the world around them.

 3. Accept their imperfection and embrace their flaws: But beware, there is a big difference between accepting someone’s weaknesses and forgiving a person’s abusive behavior 

4. Understand that their past does not define them. 

5. Don’t force them to change but guide them to be better: it’s unfair for someone to force another person to change how they live their life. As a partner, you have to respect and understand these differences. As long as you know that their decisions and their lifestyle are not in any way hurting them, then you have to accept them and love them for who they are. With patience and respect, they will grow and become a better person in time.

 6. Never compare them with other people from your past.

 7. Be proud of what they have become and show it.

The best possible way of accepting someone for who they are in a relationship is to be happy about their achievements and to show the world that you are proud of them. Remember, there is no ideal and sweet act to show your love for someone than to tell them that they are perfect in their own imperfect way.

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10 Basic Ways on How to Love your Body

 Learning to love your body when you really don’t is no easy task and the society is full of expectations and unrealistic standards that can make loving your body in any shape or form extremely difficult.

How many times have you looked in the mirror and exclaimed, “I’m fat!” only to have your friend, spouse, or family member assure you that you look fine? If this happens more often than you care to admit, it’s time for a body-image intervention.

Here are ways on how to love your body better:

1. Ditch the narrative that looking a certain way will make you happier: Before you can learn to love your body, you need to relinquish the idea that you wouldn’t feel sad, lonely, or rejected if you looked different. The more you can really internalize this idea, the less attached you will be to meeting certain conventional beauty norms because you will understand that they will never deliver what you want. 

2. Stop Judging People’s Bodies: For you to learn to love your body, you need to stop judging other people based on their bodies. When you criticize another person’s body, you send the message both to them and to yourself that bodies are a valid measure of a person’s value.

3. Cleanse your social media feeds of anything that makes you feel bad about your body and follow social media accounts that show bodies that look like yours.

4. Do something that makes your body feel good every day: Make it a habit to do something good for your body every day. Maybe that’s setting aside a few minutes to just give yourself a hand massage. Maybe it’s putting on your softest, fuzziest pair of socks to wear around the house. Maybe it’s doing a refreshing face mask or putting on a full face of makeup for no reason.

5. Do new things with your body: When you challenge your body to do something new, something outside of your comfort zone, you get to see your body in a new light.

6. Make Exercise about feeling good: Exercise is a natural way to increase energy, reduce stress, and keep our bodies healthy. But when we look at exercise as a weight loss or body-shaping tool, we turn something that’s nourishing into something that’s hurtful and even hateful toward our body. Exercise as a way to love your body not as a way to change or fight it.

7. Dress your body affectionately: Sometimes when we’re feeling insecure about our bodies, we consciously or subconsciously put on clothes meant to cover up as much of our body’s “trouble areas” as possible or attract the least amount of attention. This bolsters shame and negativity around our bodies. Dress your body like it’s a piece of artwork. Be intentional, attentive, and expressive.

8. Fight Fat phobia: It’s time to start getting over our fear of fatness. That means celebrating your fat body, supporting and empowering your fat friends, and calling out anti-fat comments from your peers.

9. Surround yourself with people who are supportive of you and your body.

10. Don’t let your weight or shape keep you from activities that you enjoy.

Remember that your body is a piece of nature and it can never be inappropriate.

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How You Can Improve Your Relationship with Exercise

People think of exercise as something that will possibly make them look better and live healthier only but it doesn’t just stop there, Exercise can improve all aspects of lives, especially relationships with friends, family, and significant others. 

Couples that workout together can stay together because they now have a ritual of connection that created shared meaning. Working out is not only good for your physical health but can also be a great way to invest in your relationship. Whether you like walking, running, biking or any form of exercise, you can form a habit of bonding together.

 One of the best reasons to work out with a partner is so you can talk and pass the time easily. If this is something you do several times a week, just by sharing about each other’s days, you will learn more about your partner.  Exercise is an opportunity to connect. When your partner asks if you’d like to take a walk with them, turn towards their bid by saying, “I would love to!”

Exercising for health can also be a way to set goals together whether it is for weight loss, managing health symptoms, or just gaining strength together. Also, exercise affects hormones by reducing cortisol and increasing dopamine. When there is conflict or flooding in your relationship, your cortisol levels increase. Exercise can be a great way to counteract that. Dopamine produces excitement, pleasure, and that feeling something wonderful is about to happen. Who wouldn’t want to feel this way in their relationship?

Make a new ritual of connection in your relationship by adding physical movement to your day. You’ll find that exercise helps you build love maps, turn toward bids, and create shared meaning. It all inches you closer to the partnership you want with the one you love.

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Habits to Form a Healthy Evening Routine

One wakes up an hour before work, rush to get ready, shower at lightning speed and grab an energy bar or coffee before running out the door. Still, work leaves you feeling overwhelmed and long before the week is over, you are burned out and know you won’t hit this week’s goals.

How does one get out of this? ROUTINES.

Good healthy evening routines help you achieve more, think clearly and do work that actually matters. They keep you from stumbling through the next day and make sure you get the most important things done. The close of each day is just as important as the start. By implementing evening routines, you ready yourself for the next morning, recharge with a restful night and minimize the resistance one would encounter in getting things done.

The activities you choose to do during those precious minutes before you go to bed all play a part in having productive days. Whether it’s checking your phone or reading a book, take a moment to assess which ones help you hinder you from performing at your best the following day.

Here are some evening habits worth developing:

1.  Stay Hydrated: There are a slew of health benefits of drinking water, from helping keep your heart healthy to improving your skin. Dehydration has been proven to decrease mood and promote stress in men and women.

2.  Cut Evening Caffeine: If you are trying to boost your sleep quality, you may need to cut down on the afternoon and evening caffeine.

3.  Have a Healthy Meal: There are so many reasons to eat a healthy dinner so often as you can. Enjoying a delicious, healthy meal can help nourish your body, steady your blood sugar and set you up for sleep success.

4.  Watch the Alcohol: Enjoying a nightly beverage is not inherently problematic; in fact, it may provide some health benefits. However, indulging, especially before bed, can lead to not-so-restful sleep. Even though a drink might make you tired, your quality of sleep is impacted. Alcohol can plummet our blood sugar, causing us to wake up or have shallow sleep in the middle of the night. It can also lead to dehydration. If you are going to have a drink, move it earlier in the night and hydrate with water closer to bedtime.

5.  Step Away from Screens: The light given off by the screens of our smartphones and TVs can suppress the production of melatonin, our sleep hormone. Artificial light can also shift our circadian rhythms and keep us up later, even after we log off. Shut down electronics at least 30 minutes before bed to let your brain relax and melatonin rise.

6.  Plan Ahead: Doing a little bit of planning for tomorrow or tidying up at night can help us feel prepared and accomplished going into a new day. It can be hard to get quality sleep for a lot of reasons but stressing too much about sleep can make it worse. These simple habits can help you build a healthy evening routine that helps keep you from tossing and turning. Sleep has benefits including improved mental health, immunity and more, so use these tips to set yourself up for success and feel more rested tomorrow.

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4 Ways to Create a Secure Environment for Your Child.

According to WHO Global Burden of Disease data, In 2002, over 700 000 children under the age of 15 were killed by an injury at home.

And according to Stanford Children’s Health accident  statistics, each year, about 2000 children ages 14 and under die as a result of a home injury.

Now this is enough for parents to get scared and try to protect their children from harm in any way they can.

As a parent, it’s quite understandable that you’ll want the best care for your child. This feeling comes naturally, and so most parents devise different means to keep their children safe right from when they are still toddlers.

But as your children grow, they become more prone to danger as they’re getting more exposed to a lot of things. If care is not taken soon enough, they might end up getting injured or going through something worse.

It can be quite a task when it comes to taking care of your children and making sure the environment is safe, healthy and secure enough for them, but it is also very possible to provide that safe environment for them.

Here are some safety measures you can take to make sure the environment is safe, healthy and secure for your child:

  1. Keeping Sharp Objects in Place: Children are always curious to know what happens when they carry out a particular act. They obviously wouldn’t know that pain comes from cutting a finger or touching a razorblade carelessly and so they just want to experiment. As a parent, one of the ways to keep the environment secure for your child is to make sure there are no sharp objects lying carelessly in the house. From razorblades to kitchen knives, forks, scissors, needles and pins. This will help prevent cuts and bleeding.
  1. Keep Away Poisonous Products: Do not leave products that are capable of causing harm to your child in open places. Such products might include insecticides and rodenticides, detergents/soap and bleaches, medications, cosmetic items, lotions, perfumes, and toothpaste! Toothpaste can be poisonous to your child if swallowed in large quantities. Statistics show that more than one million children are poisoned by ingesting household items every year, and this is one of the preventive measures to prevent poisoning.
  1. Prevent Falls: This might seem quite difficult but if gone about the right way, isn’t difficult at all. This requires that you have your eyes on your child almost all the time. Remove toys that can make children trip and fall. Also, things like fruit and food peels should be disposed of immediately to prevent slipping. Also make sure the floor is dry at all times as a slippery floor can cause hazardous falls. Be careful not to let your child climb your furniture and windows too! Children can be so curious but don’t let their curiosity cause problems for them. When your child starts to climb, lock or restrict window openings; this prevents them from falling.
  1. Lock Up All Objects That Can Cause Harm: Things like jewelries, crayons, pencils, balloons, money are very useful but can be very harmful when in the hands of a child. Your child might try to put everything he sees into his mouth and might end up choking. To prevent this from happening, make sure all objects that are capable of causing harm are not kept within the reach of children, bring them out only when necessary and also be vigilant enough to know when to return them.

It’s okay to anticipate dangers but it’s also better to prevent those dangers. And so when you take these preventive measures listed above, you’re sure to have created a safe, healthy and secure environment for your child.

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UNDERSTANDING DETOXIFICATION

We are exposed to toxins every day from the food we eat, the air we breathe and the environment. It is impossible to avoid exposure to toxins but the body has developed ingenious and sophisticated methods of removing toxins, before they can damage cells. 

Overtime, toxins accumulate in the body, leaving you feeling lethargic and not up to par. Toxins contribute to ill health by interfering with cellular functioning. After a short detox, many people feel rejuvenated and clear headed. Detoxing re-evaluates one’s eating habits and may serve as a great mental cleanse providing a quiet environment to reflect on your goals and priorities.

The liver is the body’s best friend when it comes to detoxification. It’s an incredible organ, performing many functions such as helping digestion and storing energy, but the liver is best known for its role in detoxification, in which it is assisted by the kidney, digestive system and the skin. In today’s world where we are faced with a lot of toxins, it’s easy for the liver to become overloaded and less efficient at expelling toxins, so it may need a helping hand from time to time. It also takes in everything we are exposed to in our environment, good or bad. These include the toxins in the food we eat, the chemicals found in our skincare products, as well as those found in our furniture and in our clothing. After taking them in, the liver transforms them into less potent molecules which the body is able to use for nutrition, cellular health and regeneration or they are being excreted. 

Why Detoxification

  1. You Feel Better; after detox, one wakes up feeling vital, vibrant, alive, joyful and full of energy. Even if you are fine but have symptoms of being toxic like fatigue, brain fog, achiness, digestive issues, allergies and headaches, the detox can help heal you quickly. 
  2. Better Immune System
  3. Nicer Breath
  4. Clearer Skin
  5. Shinier Hair 
  6. Slowed Signs of Ageing; Growing older is a beautiful thing, but we don’t always want the outward signs of ageing that comes with it. Detoxing helps one slow down the visible signs of ageing by reducing toxins that contribute to skin damage.
  7. Better Sex Life

Ways to Detoxify

  1. Alcohol Intake; Excessive drinking can severely damage the liver function by causing fat buildup, inflammation and scarring. When this happens, the liver cannot function adequately and perform its necessary task, including filtering waste and other toxins from the body.
  2. Sleep; ensuring adequate and quality sleep each night is a must to support one’s body health and natural detoxification system. Sleeping allows the brain to reorganize and recharge itself, as well as remove toxic waste byproducts that have accumulated throughout the day.
  3. Drink More Water; Water does so much than quench your thirst. It regulates the body temperature, lubricates joints, aids digestion and nutrient absorption and detoxifies the body by removing waste products.
  4. Reduce intake of sugary and processed foods
  5. Eat Antioxidant-Rich Foods such as Broccoli, Spinach, Carrots.
  6. Eat Foods High in Prebiotics 
  7. Decrease Your Salt Intake
  8. Regular Exercise
  9. Choose Natural skin care products.

One can enhance the body’s natural detoxification system and improve overall health by staying hydrated, consuming less salt, getting active and following an antioxidant-rich diet.

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THE CONVERSATION; Tampons vs Sanitary pads

If one is prone to waking up to sheets that resemble a crime scene, then the biggest pad with wings should probably be at the top of the list, but if one wants to go to a beach without a big panty on, Tampons!

SANITARY PADS are rectangles of absorbent material that sticks to the underwear and you can wear them day or night. Some have extra material on the sides (called “wings”) that fold over the edges of your underwear to better hold the sanitary pad in place and prevent leakage. Sanitary pads are really easy to use but they are not for everybody. Since they are worn outside your body, people often complain about a wet feeling and the stress of constantly checking for leaks. Some pads are thinner and shorter while others are thicker and longer, it all depends on each person’s preference and protection needs.

TAMPONS are also made of absorbed material and it is a small cylindrical bundle that is made of cotton, rayon or a blend of cotton and rayon. It is inserted directly into the vagina with an applicator or digitally where it absorbs the menstrual blood before it has a chance to come out of the body. If inserted properly, you won’t feel that it is there, which is pretty much the best-case scenario when you are on your period and want to be comfortable.

Sanitary pads can be useful for light to heavy days, but one would have to change them every 3 to 4 hours during the day to avoid discomfort and period odor. They are a good option for bedtime use. Many women like sanitary pads because they are easy to use and it is easier to remember when to change them since you can see them getting soaked with blood.

If you have a medium to heavy flow, tampons are a good choice but they aren’t great for overnight use as they can cause irritation for some people. Tampons can be worn for almost any activity or with any outfit, since they are worn internally. It is all about what is most comfortable for you. They are also a great option to use when you want to swim while on your period.

 For safety and hygiene purposes, it is recommended that one should change tampons every 4 to 8 hours. Because leaving one in too long, like all day or all night puts you at risk of a rare but very dangerous illness called “Toxic Shock Syndrome”.

Symptoms of TSS include high fever, vomiting or diarrhea, severe muscle aches, a feeling of extreme weakness or dizziness and a rash that looks like sunburn. If one ever have these symptoms while wearing a tampon, remove it and go for a medical checkup immediately. But remember that TSS is very rare and most women never become ill from using Tampons. Tampons are good for Daytime use.

Many girls worry that tampons might get lost inside them, luckily, that can’t happen. The opening of the cervix (located at the top of the vagina) is just too tiny for a tampon to get through. Tampons typically have a string attached to one end that stays outside the body and can be used to remove the tampon at any time and easily.

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BOOST YOUR HEALTH WITH A DOSE OF SELF-APPRECIATION

It’s easier to caption a really cute picture with #SelfLove than actually practice the act of loving and appreciating ourselves from time to time. Self- appreciation is the most important lifestyle factor every individual should practice in order to attain a healthy lifestyle. 

Ever wondered if you love yourself enough? Do you outline positive things to say in appreciation of yourself? Not to worry! This article helps you identify self-esteem issues, reasons why you should solve them, and the benefits of self-appreciation.

   The act of self-appreciation plays a major role in your health and wellbeing, boosting your self-confidence could take a lot of time but there are a number of ways in which you can show compassion and more understanding to yourself.

    Our mind is a powerful tool that influences our daily activities, and in general, our way of life. This, in turn, can affect our health. 

Self-esteem is the overall opinion you have about yourself, it is also how you feel about your abilities and limitations. More often than none research shows that most people tend to have low-self esteem.

What signs show you have low-self-esteem?

  1. Are you avoiding new things and not taking up opportunities?
  2. Do you feel unloved and unwanted?
  3. Are you constantly blaming others for your own mistakes?
  4. Do you find it difficult to deal with normal levels of frustration?
  5. Negative self-talk and comparisons to others.
  6. Fear of failure or embarrassment.
  7. Difficulty making friends.

Have you found any of the above similar to your behavior? If yes, you might have to show yourself a little more appreciation.

What are the advantages of self-appreciation to your health?

    Self – appreciation molds in many ways a person’s lifestyle choices, hence when you take some time off to relax, reflect, and appreciate your good works, this can affect your health positively. During this journey, you will want to give your body everything it needs: sleep, food, water, and exercise. Living a healthy lifestyle is difficult for most people, but it can be done to help you reach your goals. Self-appreciation will give you the motivation you need to incorporate your goals into your daily routine. The positive results of your lifestyle will shine through as you build the confidence to begin new challenges. 

      In conclusion, we advise that you find comfortable activities that best suit you, to use as a form of motivation, to reflex and find new reasons every day to say thank you! 

Tremendoc Blogger.