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Ella Gray

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No doubt that social media has become a massive part of our lives. Various apps like Facebook, WhatsApp, Instagram, or Snapchat help you stay connected with your loved ones, catch up with the news, meet new people, or find beautiful destinations to travel. However, spending big chunks of time while scrolling through your feed on different apps can make you feel more anxious, stressed out, and drained from all the information. 

Now the question is that how will you determine whether you need a social media detox or not? 

The first step is to evaluate how social networking impacts your life and makes you feel. Is it affecting your mental health? Is it taking time away from your physical activity? How about your productivity or innovativeness?

There’s nothing innately wrong with investing energy in social networking. The important thing is to utilize it with reason and objective and maintain your health and wellness. But if you identify any negative impact upon reflection that social media is damaging your well-being, then maybe it’s time for a social media detox!

Try out the following expert-proved tips and tricks to help you build a healthy connection with social media and disconnect a little to maintain your health.

Delete Social Media Application

You will have to disconnect yourself completely for the platform that you think is the most damaging. It is a required step to move further, and it is guaranteed that you will not succeed if you keep the app installed in your gadgets during the detox. You may find it hard, so try with a shorter detox, i.e., take an off for 12 hours from the toxic platform. Once you experiment it, you will find it more doable to delete it entirely.

Detoxify Your Mind With the Help of a Friend

Having somebody to hold you accountable for your doings can have a significant effect on your overall performance. Whether your goal is to shed pounds, get fit, or limit social media time, find someone you can incline towards will help you focus better on the objective.

Put a Rubber Band Around the Phone

This simple trick can help you stay in check by thoughtlessly grabbing your phone. Whenever you try to pick your phone, this physical obstacle encourages you to consider what you are doing.

Prioritizing your life activities or your daily chores can bring absolute ease to your life, and the same goes for eating habits. Whether you are attempting to get in shape or striving to eat healthier, keeping a food journal or food diary can assist you a lot with supplementing positivity in your life. It is a beneficial tool in making you accountable for writing down every snack or meal that you consume throughout the day. Moreover, it will also help you acknowledge your dietary patterns and support you in recognizing the foods that you eat randomly during the day. 

Experts have agreed that consistency and accuracy are essential to successful journaling and weight maintenance. The following points have explained the benefits of keeping a food journal.

Identify Your Portion Sizes:

Writing a food journal will keep you accountable for the size of your meals. It can be hard to control your portions when eating at various places that offer enormous plates and jumbo-sized cups for soda. So before starting, do some proper research on portion sizes or consult a dietitian to get in-depth detail about how much you should consume at one time.

Recognizing food Intolerances:

It enables your body’s defense mechanism to identify foods that your body strongly condemns or reacts to. This will help you in watching over the foods that have caused a reaction in your body. Writing down what you eat and how you feel a while later can help you decide whether you have a negative response to specific foods or not. You might be intolerant to these foods if you feel bloated and nauseous after eating gluten, peanuts, eggs, or dairy.

Don’t miss out on even a minor thing!

A feeling of despair that you may feel when the number on the weight machine does not match the ones on the diary may occur because of neglecting minute details of your meals. Just because nuts and seeds are small doesn’t mean that they don’t contain enough calories. But sometimes, those six almonds that they eat just walking by the kitchen or pantry can contribute as a one full serving size of fats. Hence, never presume that any food item will spare you from bulking up your calories.

People typically prefer to follow a day time routine and neglect an evening ritual because mornings are the beginning of the day and are considered to be more scheduled and structured. We ignore the fact that dawns when combined with a planned dusk, can provide us ample time to rest and unwind from the stress of the entire day.

Here is a list of some amazing habits that can be developed if you intend to use both of your busy mornings and lazy evenings.  

Minimize your screen time

Avoid spending time in front of screens when you reach home. Many people believe that watching TV or scrolling through social media is a part of resting. But, instead, it exhausts your eyes more than they previously were. All the unrelated and inappropriate information takes up so much of your brain space that it drains you and makes you more worried and lazy.

Additionally, the blue light emitted from your laptop or mobile screens interferes with your sleeping patterns. This results in a night full of restlessness and shifting sides in search of some peaceful slumber.

Switch your shower time

Don’t spend an extra hour in the morning taking a bath and then getting ready. Alternatively, you can rearrange your timing and use your evenings to take a warm and comforting shower.

Researches have proved that taking a warm bath at least 1-2 hours before bedtime improves sleep and can be very therapeutic. Light up some aroma candles and freshen up the environment to make your bathing more restful.

Plan a Shutdown Ritual

Design a closing routine and stick to it for the rest of your life. As soon as you return home from work, change your clothes, take a bath, get fresh, eat a healthy dinner, and spend time with your family. When you enter your room after all the previous activities, declutter your bedroom and prepare your outfits for the next day. Set a clean and beautiful bed for yourself with all your essentials lying on your side tables, such as a water bottle or an alarm clock. This shutdown ritual will help you to stay systematized and give you enough time to wind down and tranquilize your storming mind.

Lastly, don’t take your work at home! 

Learn to keep a disconnection between both because once you get used to carrying your work home, you will lose all your time to relax from a restless day.

Have you ever contemplated your health status? Has this thought ever struck your mind of fixing your problems from the inside rather than outside? If no, then it’s prime time to consider the well-being of your inner body instead of your outer beauty. You might be aware of the customary healthy practices that always assert eating fruits and vegetables, taking your dairy, or having a good night’s slumber. No doubt that these habits are 100% effective but, today, we are here to guide you about some very unique practices that, if perceived correctly, will help you live a healthy lifestyle while reducing your risk of getting prone to several diseases.

  • Don’t limit your protein intake to only poultry or red meat because chicken does not provide enough nutrients that your body needs, and consuming a lot of red meat, without trimming the excess fat will lead to cardiovascular disorders. So, supplement your weekly diet with some scrumptious fish meals. Fishes are generally a low-fat, high-quality protein and a good source of Omega-3 fatty acids and some vitamins and minerals in ample amounts, such as calcium, phosphorus, iron, zinc, magnesium, iodine, potassium, and vitamin D and B2.
  • Never forget drinking water alternatively; make it your best buddy for the rest of your life. We literally have no idea that what a blessing water is! There are millions of people who are dying of thirst or begging for clean water supply. Be thankful for what you have, and from rising till sleep time, drink at least 2 litres or more of water to keep your body fully hydrated and revived.
  • Since childhood, many of us have developed the habit of skipping breakfast while rushing for work or school. But, once you grow up and lethargy is incited in your body, you will realize the value of a healthy and filling breakfast. Consuming a sizeable first meal of the day with zero nutrients can be damaging, so instead, you can choose oatmeal, muesli, eggs, fruit shake, or 100% fruit and vegetable juice. There are plenty of choices for a light but energizing breakfast, so never skip breakfast as it can cause low productivity and full-time laziness rather than energy.
  • For those who always mourn weight gain, becoming a slow eater can help you win the war with your never-ending hunger. Once you limit your portion size and develop the habit of slow eating, you will soon get exhausted and with the tiring process of chewing and swallowing for so long. Research has proved that those who eat at a comparatively faster pace are more prone to obesity and other ailments as compared to slow eaters. Additionally, it aids in better digestion, body hydration, and satisfies your hunger quickly.
  • Opt for baking or grilling your foods instead of frying because no matter how many vegetables or proteins you are consuming, if cooked in plenty of oil, it will instantly add unnecessary calories and saturated fats to your plate. While baking or grilling are two techniques of cooking food that use less oil and hence prove to be a better alternative for cooking.

Remote work has transpired in this modern world, especially during the COVID-19 quarantine. People have confined themselves within their walls, and there is an increase in the perception of personal freedom that has grown into every home worker. Some people might not find it challenging to keep both work and home separate, but it can get demanding for others. 

All humans must maintain a psychological balance between work and household so that things don’t start to get rough within a matter of days. Otherwise, it will drive you into a lifestyle full of stress and anxiety, and your work routine might easily fall apart. 

But don’t stress out! We have got your back! We have listed some of the best stress-busting tips or techniques which you can promptly adapt to release stress while working at home.

Dress to De-stress

Start your mornings by drenching yourself in a warm bath. Put on beautiful, chic, and clean clothes that will instantly help you elevate your mood and perception. Comb your hair and tie them into a sleek ponytail or a bun and wear some makeup. No one would disagree that the ultimate combination of a sleek ponytail and luminous makeup can boost any lady’s mood while making them feel empowered.

Make To-Do Lists To Get Things Done In Order

One of the most significant assets of operating at home is that you can schedule your day in your own sweats. Make a daily to-do list and prioritize your task from most urgent to the least. It will help you to estimate the time you would take for each job. Doing so will make you feel victorious by the end of the day.

Take Breaks For Unwinding

Working straight on your laptop for consecutive hours can get very depressing. Try taking mini-breaks of around 5-10 minutes in between your work hours. This practice will help you restore your mental focus. In these breaks, you can do go out in your home-garden and grab some fresh air. Eat some nuts, dark chocolate or a bowl of fruit, or do some stretches — do anything that makes you feel relaxed within these 10-15 minutes. Make sure these activities should be enough to distract you from your work stress and but still not derail you from your primary task. 

It is so devastating to get through this pandemic while being quarantined and not be capable of reaching for your much-loved cheeseburger eatery or ice-cream parlour. But in these stressful times, have you observed that eating at home every day and settling down with your family and cooking meals for them, carries you much closer to each other?  

Cooking along with your family can be an opportunity to forge lasting bonds and endless memories of ultimate love and nurturing that will be cherished for a lifetime. You learn and teach the everlasting family’s secret cooking heirloom recipes. The little cooking battles with siblings, refreshing gossiping with your family, sitting all together, jumbling ideas, and the priceless chance to master essential life skills alongside with your parents is one of the best cooking at-home benefits. 

Even when you are done with cooking, the healthy and prolonged talks continue as you sit down and relish the fruits of your labour. 

As you want top-notch health in these crucial times, you need to boost your immune system to fight back. In order to do so, wholesome nutrition is significant for health. Act deliberately while choosing ingredients, focus on fresh fruits and vegetables. Up skill your children with all the safety food-handling precautions and turn a challenging time into a lot of positive educating memories for strengthening family relationships. 

Get your kids in the kitchen and try-out these nourishing, healthy, yet simple recipes.  

Banana and oat cookies: 

Ingredients: 

  • 1 cup instant oats 
  • 2 ripe bananas 
  • A handful of raisins or chocolate chips (according to your desire) 

Method of cooking: 

  • Mix all the ingredients in a bowl 
  • Shape the cookies 
  • Bake until done 

Roasted veggies: 

Ingredients: 

  • 1 Potato 
  • 1 bunch of Kale 
  • 1-2 Carrot 
  • Or any other vegetable of your choice 

Method of cooking: 

  • Cut the veggies in cubes or slices 
  • Season the vegetables with salt, pepper and Olive oil 
  • Roast for 30-40 minutes 

Sweet egg cake: 

Ingredients: 

  • 2 Bran Bread Slices 
  • 1 Large Egg 
  • Pinch of Cinnamon powder 
  • 1 tsp. Vanilla extract 

Method of cooking: 

  • Cut the bread slices in cubes 
  • Spread them in a dish  
  • Mix in the cinnamon and vanilla extract in the egg 
  • Pour the beaten egg over the bread 
  • Bake until the egg is cooked 

Your mind is the key to your success. If you work on your mindset first, everything will sort itself out automatically. Everything happens on the mental level, before it manifests on the physical level. To make a thing happen, you have to imagine it, believe it first, then plan it out, and work it out, only then you will be able to see the results. If you notice, 80% of the task is being done by your mind. If your mind is not in healthy condition, you can never expect creativity, productivity and success from yourself.

We already know this all, right? But the question is, how to manage to achieve the healthy mindset in regular daily life. The process is not as hard as you think it to be. Its rather simple things but requires a lot of determination to achieve.

So, without ado, here I describe you the 5 key habits to achieve the healthy mindset in no time.

BE A MORNING PERSON

If you look into the daily routine of successful people around the world, you will find one thing in common, they all tend to rise up early. This concept of early rising is not over rated. Try to rise before the sun and soon you will start to feel the change in you. Why so? Let me explain. That time of the day is spared from hustle, you can meditate, give yourself some time to reboot.

DUMP YOUR BRAIN

If you prefer to exercise, do it. May be running, swimming or yoga, whatever you like. It will get your energy levels high to get through all day. You can also dump your brain by writing journal. Write about all the disturbing thoughts and things that make you anxious and then read it aloud. You will get to know a lot things that you were unaware of. Then plan, how to prevent those mistakes and errors in the day to start.

STAY AWARE OF YOUR THOUGHTS

It is very important to give a pause in your busy timings, once in a while. Let yourself know if you’re surrounded with any kind of negativity, bad comments, demotivated with the set backs etc. The idea is, if you know it timely then you will be able to fix it within time, before these invisible factors start to become evident in your work. It will prevent the burnouts, help you to stay positive and motivated.

REVIEW YOUR GOALS

You have to constantly review your to do list and do the amendments as per the requirement of the time. The priorities of the tasks that we assign to ourselves tend to change frequently, so the plan to get it done should be flexible to keep your day manageable.

TIME BLOCK YOUR SCHEDULE

If you plan your day a night before, it will save your time and energy tremendously. It will keep you from nervousness and anxiety of the work load. You will be able to guide yourself that what to do and when to do, with perfect planning. During the whole day, keep checking whether you’re lagging behind or the time distribution was right, if not, then next time you will be knowing how to get it done properly

Following these tips will help you declutter your life. Your mind will be at peace and you will feel more accomplished, everyday.

Self-care is so vital in the hustle and bustle of daily life. With work, school, family, and many other responsibilities that pull on us most hours of the day, it is so important to remember to fill your tank up as you pour into others. This can be done on a day to day basis with small self-care practices designed to simply top off or fill the tank half-way, but sometimes we need complete washes of the soul and full-tank fill-ups.  

A great way to completely re-center yourself is to dedicate an evening to yourself. Whatever fills you up, makes you happy, and relaxes your heart is what you should fill a self-care evening with, so here are a few ideas you can follow when planning your self-care night. 

First, it is important to set the scene. This depends on what situation you are in, and what you want out of your self-care night. If you have kids and you need a night to yourself, ask your spouse or your parents or even a babysitter or friend to take them for a couple of hours. If you’re a workaholic who never gets to spend time with the kids and that’s what you’re looking for, take a break. Tie up loose strings, let people know you won’t be available, and most importantly, turn off the device that connects you to your work. Whether that’s your phone, your laptop, or even your brain, shut it down. 

Once you have your distractions put away, now is your time to really dive into what it means to take care of yourself. Are you dying to get out with your friends? Now is the time to go. Craving a movie night with the family? Pop some popcorn and get cuddly. Need some quality time with the hubs? Call a sitter. Even if you have friends and family, sometimes you just need time to yourself! If that’s you, fill up your tub, add some essential oils, and put on some calming music. Order in your favorite food and binge your favorite show in your comfiest clothes.  

Self-care is about taking care of you. This means whatever makes you happy is what you should prioritize. Everyone around you is important, and they should not be forgotten or disregarded, but just like you can’t put someone else’s air mask on if you’re passed out, sometimes you need to take care of yourself first in order to help others. I hope that you are able to find the space and time you need to prioritize and love yourself! 

Coping with the fast track routines of ours, we all get tired. Without the desired repair to the body and mind, we get drained, day by day. And as it is used to say, “you cannot pour from an empty cup” eventually you are left with nothing to offer, to others as well as yourself. It has happened to all of us, at least once in our life-time, isn’t it? Self-care is not selfish. It is the way to get your powers back. 

There is a saying, “What you eat, you become”. Believe it or not, along with the healthy habits and healthy lifestyle adaptation, your diet is the gateway to the healthy life, body and mind. If you have never considered to start a health care routine or do not used to stick to one, there is a good news, it’s never too late to try again. This is definitely true when it comes to nutrition, “if you fail to plan, you plan to fail”. So, let’s get started, today. And here is the simple plan to follow. 

RISE EARLY 

Set your biological internal clock at its natural timings. Try to wake up early morning before the sun rise. The body tends to perform more efficiently this way. It keeps you on track, you will find yourself more productive and hence it will keep you from the stress and depression of deadlines. 

EXERCISE REGULARLY 

Plan your day with an exercise routine. Kick start your day with yoga or meditation, spare few minutes for exercise before lunch and offer your body some stretching exercise before going to bed. It will help you to get through your day with a lot of ease. 

DETOX WATER 

Try to drink detox water as much as you can. It will keep you hydrated purify your body from harmful toxins and give a boost to the digestion and immunity. 

SNACK SMARTLY 

Make a habit to take a good breakfast with almost 40% of your daily calorie requirement. It is better if eat something light for dinner, preferably 4 hours before going to bed. It prevents the peptic acid disease and GERD, gives the food plenty of time to digest properly. 

PACK YOUR LUNCH 

The food from the restaurants and take away is mostly unhealthy, full of additives and preservatives. It is preferred if you pack your lunch, snack or coffee with you. 

TRACK YOURSELF 

There is no way to calculate the results if you do not keep the tracks. Track your every day performance according to your plan and make the adjustments as you go. 

REWARD YOURSELF 

If you are doing great, you should reward yourself to encourage this behaviour. Take a bubble bath may be, binge watch your favourite show, or whatever you like. Make sure that it doesn’t interfere with your routine. 

MAKE IT FUN 

Do not impose the health care routine as restrictions on yourself. You should know it clearly that why are you doing this! why you need to do it ! and why you should not quit! 

Do not over burden yourself. You can add more habits and steps to the plan, bit by bit, according to your comfort. With the health care routine, give yourself the same care and attention that you give to others, and watch yourself bloom. 

Air pollution is one of the world’s biggest environmental health risk. And while many of us are greatly concerned about global warming and environmental changes in the world, we seem less bothered by the air within our own homes. The air, we can control. In our homes, we can control the environment around us. We spend a large percentage of our time at home and studies show, that the air in your space can be 10 times more polluted than that of outside. 

HOW THE AIR GETS POLLUTED. 

With routine vacuuming, dusting and cleaning of your indoor space, did you know that the dust particles go up in the air and remain suspended for a long period of time. The feather or hair of your pet(s) can remain in the air as micro particles and can irritate an allergic or Asthmatic person — and sometimes, it could be life threatening. In closed spaces or small rooms without proper ventilation, the air you breathe can have dust particles and allergens more than the optimal levels which can prove to be bad for your health in many ways. 

WHY CLEAN INDOOR AIR IS NECESSARY 

We breathe air to get the component, most essential for our survival, Oxygen. What’s worrisome though, is that what you are inhaling is not just the Oxygen. The unnecessary contaminants in the air interferes with the normal consumption of the oxygen by the body, resulting in the generalized body fatigue and decreased efficiency. When the room air is clean you will notice the benefits, described as follows; 

  • Improved health conditions with reduced episodes of getting common cold, respiratory illnesses, asthmatic attacks in Asthmatic patients and general health of cardiac and stroke patients. 
  • Increased productivity and physical performance in the purified environment with better homeostatic conditions. 
  • Your brain is highly sensitive to the oxygen supply and the polluted air will compel you to take naps intermittently. The clean air will help you to stay active and maintain your optimal sleep hygiene. 
  • A variety of air pollutants can enter into the blood and reaches liver, kidney and reproductive organs and causes damage at various degrees. The air quality varies room-to-room and it is hard to quantify the air contamination at home. All we can do is, to keep the air clean and fresh as much as possible. 
  • If you have a habit to exercise daily, inhaling pure and well oxygenated air will prevent the muscle cramps and spasms. 
  • The air pollution is found to be associated with stress, anxiety and easy fatiguability. Pure and fresh air will elevate your mood and surround you with positive energy to get your tasks done at rapid pace. 
  • If someone at home caught flu or any other viral air borne infection, the vapours and germs will stay in the air until someone else gets the infection. 
  • If a person at home smokes, the cigarette smoke will keep circulating in the room air and the toddlers or all other persons at home will become passive smokers, no need to mention, it can cause the health impairments, temporarily as well as permanently. 

It is important to keep the air in your indoor space clean — it will improve your health and lifestyle. Stay healthy! 

Source: https://www.unece.org/environmental-policy/conventions/envlrtapwelcome/cross-sectoral-linkages/air-pollution-and-health.html