Health - Page 6

How to Get Rid of Stress

In light of the pandemic, several people are developing severe anxiety and stress. Aside from the recent health crisis that’s happening, several causes lead to stress and anxiety. Gladly, there are also several methods on how a person can get rid of stress. You can use these tips to manage your stress and anxiety.

Do Regular Exercise

Source:piedmont.org

Experts encourage people to exercise regularly to relieve stress. Studies have proven how regular exercise is an effective method to combat stress. Even during a pandemic, health practitioners encourage people to do home workouts or exercise. Some states allow the public to go for a walk or jog at the park with physical distancing precautions.

You might think an exercise is a contradictory option, but putting your body through physical stress can help relieve mental stress. People who religiously exercise are less likely to experience stress and anxiety. Why?

Exercise lowers the stress hormones which helps improve your mood. Moreover, it helps improve your sleep quality. Thus, create an exercise routine or activity that you enjoy.

Reduce Caffeine Intake

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Unfortunately, if you are a coffee lover, you have to reduce your intake. Caffeine is found in tea, chocolate, coffee, and energy drinks. If you have a high dose of caffeine, it will increase your anxiety and stress level.

Each person has a different caffeine threshold, it is best to minimize the intake before you feel anxious or jittery. Although experts say coffee in moderation is healthy, it is not for everyone. Thus, in general, do not drink too much coffee or any beverage with high caffeine content.

Spend More Time with Friends and Family

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At stressful times, the social support you receive from your friends and family can help you go through these difficulties. If you are part of a network, you have a sense of belongingness and self-worth. Strong social ties will help you get through stressful times and lowers your risk of anxiety.

You can always talk about it with your friends, family, or someone you are comfortable with. Nothing beats the reassuring voice from your friends and family when you are under a lot of stress. Their comfort and reassurance bring positivity to your life.

Meditate, Spend Time with Yourself

Source:psychologytoday.com

Sometimes, the friend you need is yourself. You are your friend. Talk to yourself. No one knows yourself more than you.

For a start, you do not sound crazy. You only have to talk to yourself about why you are stressed out. There are several options to spend time with yourself. Meditate and write down the things you are stressed about. Moreover, do not overlook the gratitude you receive from family and friends.

However, if you feel overwhelmed by a stressful situation, you can take a break and listen to relaxing music. Listening to calm songs will give out a positive effect on your brain and body. It can lower your blood pressure and hormones that are linked to stress.

Get Enough Sleep

Source:lark.com

Lack of sleep is one of the key factors to stress and anxiety. You can easily lose sleep if you are anxious and stressed. If you constantly put yourself in a few hours of sleep, it will cause exhaustion to your brain and body, and it might get worse over time.

Thus, always ensure to have the recommended seven to eight hours of sleep. If you are having a hard time sleeping, dim the lights, and relax before giving yourself a good night’s sleep.  Sleep and relaxation are the greatest stress reliever.

Take Deep Breaths

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Telling someone to take a deep breath when having panic attacks sound cliché. However, it holds genuine acts. The consciousness of deliberate breathing during meditation will help relieve stress.

Taking deep breaths will only cost you three to five minutes of your time. Sit on the most comfortable chair. Breathe in and out slowly and deeply. Concentrate on the expansion of your lungs and chest when you deep breathe.

Shallow breathing will cause stress, that’s why always do long deep breaths. It will help oxygenate your blood and clear your mind.

Do Household Chores

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According to Liox Laundry, some people experience stress and anxiety due to their environment. If you have a messy home or room, your mind is most likely full of clutter– for short, if your house is a mess, your mind is a mess too.

You might dislike decluttering, cleaning, or doing laundry. However, studies suggest that doing mere household chores will help you release stress. Doing household chores will facilitate organization, and you might apply it to your life.

Although some find laundry a tedious task some enjoy and find doing laundry relaxing. The smell of fresh linen and cleanliness of their clothes relieves their stress. However, the idea of laundry is certainly unappealing, there’s a lot of work to put through. You can either hire a maid service, call a laundry pickup and delivery service, or head over to the laundromat yourself.

If you wish to launder at the laundry shop yourself, you will find yourself reflecting on some decisions you have made in your life. You might not notice it but you are meditating while waiting for your clothes. Doing household chores while simultaneously meditating is satisfying.

Final Thoughts

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Stress is an unavoidable circumstance. No matter how small a thing maybe, there’s a greater chance that it will ignore you. Learn how to get rid of stress as the earliest possible. Untreated stress and anxiety may lead to serious physical and mental health problems.

Some of the suggested tips can provide immediate relief. However, with the circumstances and lifestyle changes, exercise and deep breathing approaches are likely overlooked. Do not be afraid to try out other strategies. You might find one approach that fits your style.

Even though stress is unavoidable, it is manageable. With a few relevant strategies and patience, you can reduce your stress– whether it is from your family or at the workplace. Do not try to hide your struggles. Face them and get rid of them!

What is Spondylolisthesis: Causes, Symptoms, and Treatments

In this article we will talk about two pathologies of the spine: spondylolisthesis and spondylolysis. We are going to learn more about what is this pathology and learn about its treatments and recommendations.

What are spondylolisthesis and spondylolysis all about? By “lysis” we refer to the breakage of one of the parts of the vertebrae. This break can occur in:

Source:childrenshospital.org
  • Pars interarticularis
  • Pedicle
  • Lamina

On the other hand, the “listhesis” (degenerative spondylolisthesis) is the displacement of one vertebra over the other, towards the anterior or posterior face.

  • Previous: Antherolysis
  • Posterior: Retrolisthesis

There is a Mayerding Classification that can be grade I, II, III, or IV, depending on the percentage of displacement. The higher the percentage of displacement, the more compromise and the worse the prognosis this injury will have.

Normally, rupture (lysis) usually occurs first and then displacement occurs since, with rupture, we compromise the stability of the vertebrae, and an unstable vertebra is a hypermobile vertebra. Therefore, it tends to move more easily.

Where do these displacements normally occur?

It usually occurs in – in general – in the L4 – L5 and L5 – S1 vertebra. This is at the lower lumbar level. We also know that at the level of the sacrum it is much more fixed than at the level of the vertebrae. Therefore, if we have a very stable segment and another that is mobile, and if we also have fracture or instability, then the slip will be greater.

The vertebral line of the fifth lumbar is inclined, which favors this displacement even more. This shift of L4 – L5 is seen even more in older adults and L5 – S1 in younger people.

Other data that we can offer on this type of pathology is that it is very prevalent since worldwide it has been recorded that up to 4.2 percent of the population suffers from spondylolisthesis. This has been classified into six subtypes and the most investigated and prevalent is degenerative.

What are the causes of spondylolisthesis and spondylolysis?

The causes can be:

Congenital: Malformations of the spine, malformations of the spine in which – either because part of the vertebra has been formed – with greater distance, greater dysplasia, or because that part has not been fully consolidated, causes that vertebral segment is more unstable.

Repetitive microtrauma: It occurs in elite athletes, especially in sports such as shot put, artistic gymnastics, and rowing. It has been seen that 8.2 percent of these elite athletes have a spondylolisthesis.

Symptoms: What does it feel like when you have this pathology?

Source:stiebermd.com

Many times, it is possible that anyone is going through a spondylolisthesis and is not aware of it because 80% of spondylolisthesis is asymptomatic because these conditions are grade I, where the displacement is from 0 to 25 percent of the vertebra and that our body – within everything – tolerates it quite well.

However, there are the other higher degrees (II – III – IV) where even the displacement can be total. Here we already enter into complications, for example, lumbar pain that, if it gets worse, drifts towards the lower limbs and we start discomfort, and the worst thing for a patient would be to present a neuropathic pathology, which compromises the sensitivity and motor skills of the legs.

This is a red flag for immediate surgery, especially if the patient has:

  • Lack of sensitivity
  • Lack of motor pattern
  • Gallbladder failure
  • Failure in the intestines
  • Bladder failure
  • Treatments for spondylolisthesis

Treatments for spondylolisthesis

Source:paindoctor.com

Thanks to the advancement of science and medicine, the treatment is not only surgical. There is also a conservative treatment in which it is recommended – especially in low degrees of spondylolisthesis since its effectiveness has been investigated.

This conservative treatment consists of a change in sports life since if we avoid certain types of movements or certain sports that can aggravate this spondylolisthesis, we will try to contain the displacement by preventing it from being greater.

Continuing with this line, we find the therapeutic exercise that has to be prescribed by your physiotherapist individually to improve your condition. It has also been seen how in some cases the use of a corset in children also retains the advancement of spondylolisthesis since, having support and stability of the trunk, although it still has some controversy.

Education: If you are aware of this pathology, how it is avoided, how it improves, how it worsens, and see why you feel a certain pain, you have to be alert to know how to avoid progress and, if applicable, for recovery and maintenance of this pathology.

Pain treatment: We can use physiotherapy techniques such as electrostimulation to try to modulate pain.

It is worth commenting that, as we get older, our vertebrae become more rigid, and that, despite having its drawbacks, also has a point in its favor: it prevents them from moving more easily.

On the other hand, it has been shown that in 1o and 11-year-old children, the displacement of spondylolisthesis, after 44 years of follow-up (when these children are already 54 years old) was seen how the displacement had been only 7 percent and that this displacement was less and less decade after decade.

What happens if the pain does not decrease if the symptoms get worse and worse despite having attended treatment with the physiotherapist for many months? In this case, surgical treatment remains.

It is recommended especially for advanced degrees and where conservative treatment has failed with a minimum of three to six months, and especially if it is urgent, when there is claudication, sensory and motor impairment, or when the nerves are compromised.

Summing up

Source:pennmedicine.org

Do not be afraid to move. The first thing we have to know is the degree of affectation we have. If it is a grade I, the displacement is minimal, and it may not wake up in any type of symptomatology and we should not panic.

Also, if you have been diagnosed with spondylolisthesis, good movement and good practices will sustainably benefit you.

Contact a clinic with professionals like Miracle Physical Therapy and Massage Center, who will help you with every step of your treatment. Click here to know more about them: www.miraclerehabclinic.com

They are a great reference point on what you should look for! Sooner than later you will improve your quality of life!

What Type of Mask Works Best for COVID-19 Protection

Wearing masks and other masks continues to be a significant topic of dialogue, and official advice is being replaced with more information on covid 19. In early April, the country’s leading national public health, disease control and prevention centers changed their government recommendations to recommend that folks wear non-medical masks outside and around. Whether it’s mandatory or not depends on your state. Topmask in Australia remains a seldom sight among the public.Australia’s masks are all 100% cotton, washable and reusable. Our masks are designed in Australia and that we have sizes available for men and women.

What kind of face mask works best?

Not all masks are created equal. So, the simplest depends on these three things: who you’re, where you’re and what you’re doing. The N95 breathers without valves provide the foremost protection against coronavirus – for the wearer and therefore the people around. But they ought to only be employed by first-time and healthcare workers in certain situations, like those working in close contact with COVID-19 patients, as they’re not the sole droplets to filter aerosols.

There are many various sorts of masks. it’s noteworthy that where medical grades and surgical masks are best, they’re currently in brief supply round the world and will be left to healthcare workers. the general public should cover non-medical fabric.

Surgical masks:

Source:rakuten.com

When you consider masks, surgical masks are what you think that of. These are disposable masks fabricated from synthetic fibers. Clothes are breathable and masks don’t seal the face. Their ability to filter pathogens varies from study to review. Now their supply is extremely low.

N95 masks:

Source:healthline.com

N95 masks provide the following degree of protection than a surgical mask or cloth mask because they’ll filter both large and tiny particles when the wearer breathes. They’re called N95 masks because they’re designed to dam 95% of particles or liquids which will be available contact together with your face. However, these masks aren’t for general public use and can be reserved for healthcare workers and other medical first responders. They’re also incompatible with children or people with facial hair. Healthcare providers are fit tested for these masks, and like surgical masks, they’re intended to be single-use only, though researchers are examining effective ways to scrub these masks.

Facemask:

Source:kitsbow.com

The most effective thanks to filtrate pathogens is by breathing. they’re mounted on the face and sealed to forestall pathogens from entering, and are strictly tested by the National Institute for Occupational Safety and Health (NIOSH).

There are many alternative types, different uses. For 100-300 nm size particles: N95 breathable can filter 95% of the particles. N99 filters 99% of the respiratory particles. The N100 filters 99.7% of inhaled particles. The corona virus is estimated at 125 nanometers.

Which material is best for reusable face masks?

A lot of scientists try to work this out, and also the answer isn’t exactly straightforward (is it straightforward when it involves CoVID?). Various researchers have installed devices that spray tiny droplets on the material then estimate what quantity of it comes from the opposite side, while measuring air flow to work out breathing. Also in step with Siegel, what they found was that it had been less about the sort of cloth – cotton, silk, silk – and thus the quality of the material. Top of the range fabric incorporates a stiff wire and thick threads that employment best to forestall droplets from passing.

At the University of Illinois at Urbana-Champaign who is researching facial mask materials, you furthermore might want the material to be breathable. If the breath couldn’t be obtained with a mask, there would be an exceedingly different reply, which could allow the breath droplets to spread.

What is the proper way to wear a mask to prevent the spread of coronavirus?

Source:kgw.com

Mask to assist prevent the spread of coronavirus, choose one that matches your face well. ensure it covers both your mouth and nose, so there’s no large area round the edges to avoid droplets.

If you’re wearing a medical mask, confirm the blue face is on the surface. White should face your face. the highest of the mask will be indicated by a purple stripe, which should be placed across your nose.

Also confirm you wash your hands before applying the mask, and do not let it go down your forehead or hang it around your neck.

How do I assess the standard of an existing mask?

Two simple tests can facilitate your evaluation of the effectiveness of a cloth mask.

Place a light-weight match or candle about six inches ahead of your face and take a look to blow it off while wearing a mask.

Hold the mask to a bright light and check out to work out it.

If you’ll blow flames or see easily, it is not that thick. So, it is not visiting to dam the droplets.

In what situations do I need a mask?

Source:ucsf.edu

If you’re exercising outside, you most likely won’t wear it. Bring just one as a precaution, if you discover yourself in an exceedingly situation where you cannot keep a minimum of six feet off from others.

Otherwise, it’s important to wear a mask whenever you permit the house, because you never know what you’re visiting. you’ll be able to walk closer to the food market than you expect, or none of your neighbors will wear a mask or observe proper social distance, even just standing around on an out of doors tour. you cannot control other people’s actions, but you’ll always do your part to safeguard yourself et al.

Where to Buy Nitrile Gloves in Canada

Gloves are a type of personal protective equipment that establish a barrier between the wearer’s hands and potential contaminants such as germs, chemicals, oils, or colors.

Nitrile gloves are a type of disposable gloves made from a synthetic copolymer. They are first processed in rubber form, after which they are transformed into latex rubber and finally reprocessed into nitrile. The end result is a hand protection tool that is durable, latex-free, and resilient.

When nitrile first came into the scene, the complex manufacturing process made nitrile gloves more expensive than gloves made out of other sorts of material such as latex and vinyl. But since then, technological advancements in production has made them more affordable.

What Are Nitrile Gloves Used For?

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Nitrile is an effective glove-manufacturing material. It does not give the wearer an allergic reaction, unlike latex gloves since a considerable number of people are allergic to latex. It is also oilproof, greaseproof, and most importantly, chemically resistant.

They are, therefore, able to resist degradation by most chemicals and substances, making it perfect for trade-based jobs that involve corrosive chemicals. It is also a very strong material and puncture-resistant.

They are used across a wide variety of industries. In the medical field, nitrile gloves are used by healthcare workers as the first layer of defense against potential contamination when tending to patients.

Nitrile gloves are also used by motor engineers and mechanics looking to limit how much oil they come in contact with. They are also used by hairdressers and tattoo artists who work with hazardous chemicals and hair products. People who work as cleaners also use nitrile gloves as their work involves them coming into contact with potentially contaminated surfaces.

Can Nitrile Gloves Provide Protection From COVID-19

Sometimes, medical-grade PPEs are the only effective solution to preventing the spread of COVID-19. Medical-grade gloves of all materials are meant to minimize the risk of the wearer coming into contact with contaminated surfaces or people. In the case of COVID-19, medical practitioners benefit immensely from medical nitrile gloves as their work is of such a high-risk nature.

As they interact with patients and medical equipment, they are likely to come into contact with contaminated surfaces or infected droplets exhaled by the patient. With nitrile gloves Canada, however, the wearer will be protected against such risks. Apart from the medical field, people working in other industries also protect themselves from likely infection by wearing nitrile gloves.

For instance, workers involved in cleaning work or housekeeping constantly come into contact with surfaces and objects that may be contaminated. This is especially if they clean up areas with high human traffic such as serving areas, counters, cashiers, faucets, or washrooms.

Where To Buy Nitrile Gloves in Canada

Here is a list of a few stores from where you can buy both industrial and medical grade nitrile gloves.

72hours.ca

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72hours survival is based in Vancouver, Canada. The company ranks high among Canada’s leading providers of safety supplies as well as emergency preparedness kits at very convenient costs. The online store has brands such as Maxill, Microflex, Medicom, and Dr. Oh all going for different prices. Click here to get your own nitrile gloves.

TO-Medicare

TO-Medicare is a Toronto-based distributor that specializes in the import and export of safety gear as well as healthcare PPE. They are well known for their ability to source medical supplies beyond Canadian borders.

Walmart Canada

Source:supermarketnews.com

Walmart Canada is a popular retail store. It is an easy, convenient, and immediate source of nearly all day-to-day essentials, nitrile gloves included).

serves as an immediate source of nitrile gloves. Here, customers can find a wide range of nitrile gloves to suit a myriad of types, colors, sizes, and prices. The advantage of using Walmart Canada is its online store where people could shop from the site and have their gloves delivered to them at the comfort of their home.

Amazon Canada

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Is it even a shopping guide without including perhaps the biggest e-commerce platform in the world? Amazon is the most dominant online store globally and in 2020, it surpassed Walmart as the world’s largest retailer.

It is, therefore, a must-visit even when shopping for something as simple as nitrile gloves. With its wide selection of products available, you are guaranteed to find various kinds of nitrile gloves at friendly prices too. As a plus, Amazon usually has offers such as free shipping and discounts on select items.

eBay

Source:techcrunch.com

eBay is yet another popular online store known for its amazing selection of products on offer and at good prices. As for nitrile gloves, you can find the product you’re looking for by simply browsing from the online store’s broad catalog or searching for a particular brand through the site’s search engine.

You can also choose to buy the product immediately by paying full price for it or engage yourself in the thrill of participating in a bidding war with the aim of getting the best price for your intended product.

Well.ca

Source:well.ca

Well.ca is a leading Canadian online store for cosmetic, health, and skincare products. As such, they sell nitrile gloves for beauticians and makeup artists to use in preventing themselves from getting messy as they go about applying cosmetics.

Moreover, they offer discounts for referrals and free delivery for orders above $35. It’s worth pointing out that the site has a 60-day return policy on certain products. This can give customers peace of mind knowing they can claim for compensation after buying from the company.

Staples

Source:businessinsider.com

At Staples, customers can access many different options of heavy-duty nitrile gloves for both commercial and personal use. With every purchase, customers earn air miles and after signing up for a newsletter, they can save $10 off their next purchase as long as they spend more than $100.

Be it you’re buying nitrile gloves for residential or commercial purposes, it is critical that you maintain a high level of safety and health. Keeping your hands safe from contamination or damage should carry the highest priority.

Any of the stores highlighted above have different brands of nitrile gloves that you can choose from. Try and explore both physical and online stores so you can make a well-informed decision.

How Can You Get Back in Shape After An Injury?

There is any number of situations that can lead to an injury.

You may be injured due to your workouts, particularly if you’re doing something especially strenuous like weight lifting or training for a marathon.

Some accidents can cause injuries.

Source:thegomezfirm.com

According to Patino Law Firm, 1.7 million rear-end collisions happen in the U.S. each year. Those collisions may seem mild but can cause whiplash and a variety of other neck and back injuries.

Even if you were very active before an injury, it could be challenging to get back in shape after recovering.

Despite the challenges, we know how important working out and getting enough physical activity are to our overall physical and mental health.

The following are some tips to help you get back into the swing of things following an injury.

Follow Your Doctor’s Advice

First and foremost, when you’re injured, whether it’s a very mild injury or perhaps something more severe, you need to consult with your doctor through the entire process.

Don’t try to start doing more than what your doctor says you should do. You can risk further injuring yourself.

Take it slow and be steady as you work to get back in shape. If you ever experience pain or feel like you’re doing too much, stop.

When you’re ready to start exercising again, try to do about 20% less than what you feel like you can do.

If you’ve been injured and not exercising for a while, you might want to do even less.

Your body is going to be at a different place than it was previously.

Start by Stretching

stretching:healthline.com

If your doctor says it’s okay, you can stretch throughout your injury recovery. Stretching is important unless your recovery requires that you be completely immobilized.

If you don’t move at all, your muscles can get stiff and can start to break down.

If you’re able to stretch, it will help your muscles stay stronger, reducing pain.

Then, once you’re ready to become active again, you’ll be at a better starting point.

Stretching can be part of active recovery, and an important one at that.

Consider Swimming

Source:blog.playo.co

As you’re easing back into working out, if possible, try to start with swimming.

Swimming is a wonderful activity following an injury because of the buoyance that alleviates the pressure on your muscles and injured tissue.

You can swim not only for an aerobic workout, but it can also help you rebuild muscle. There are water weights you can use for pool weight training too.

Of course, even with something gentle like swimming, make sure you’re always listening to your body and taking the cues it’s giving you.

Cross-Train

Source:shape.com

As you start a fitness routine after an injury, cross-training can help you get fit faster, and it can also help you avoid furthering your injury by focusing too much on any one thing.

Cross-training means that you’re just doing different activities.

You might add swimming, walking, and biking to your routine for example.

Work with a Trainer

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If you’ve never done it before, following an injury might be a good time to think about working with a professional trainer.

There are a few reasons for this.

First, it can be tough to get motivated to start working out again after taking a break for an injury.

A trainer can help you stay focused and accountable and get you on a plan you can follow.

Additionally, a trainer is an expert, so they’ll be able to figure out what’s going to work best for you based on your fitness level and also the ramifications of your injury.

Following the right form when you exercise is always of the utmost importance, especially when you return after an injury.

A trainer will help you with your form, which can help you get fit faster and also help you avoid future injuries.

Some of the things a trainer will likely tell you about form include to keep your spine straight and relax your shoulders.

Source:howcast.com

You should also aim to move from your hips when you’re doing lower-body and full-body exercises. You don’t want to involve your lower back.

Don’t Take Pain Medicine Before You Workout

After an injury, you may be regularly using pain medicines, such as Tylenol or Advil. Avoid them when you start working out again.

Pain is important because it’s your body’s way of telling you something is wrong.

If you mask pain while working out, your body can’t give you the cues it needs to keep you safe.

When you feel pain when you’re working out you need to either stop altogether or limit your range of motion so that you return to a pain-free zone.

Incorporate Active Recovery

After you work out, and throughout the week, give yourself plenty of time for active recovery.

Active recovery is a way for your body to rest and heal, and those are elements that are important to be physically fit as well.

Foam rollers are an inexpensive way to help your body recover from not only exercise but also your injury as well. A foam roller can be used to massage the muscles around your injury and the muscles you focused on during your workout.

You can use ice packs after a workout or, if you have access, take a swim in a cold pool after you finish working out.

Give yourself time after each workout and between workouts to stretch. Try to focus on long, deep but gentle stretches. Hold each stretch for at least a minute, and if you feel pain, come out of the stretch.

Finally, fuel yourself and aid your recovery by getting enough sleep each night, staying hydrated and eating a healthy diet.

It’s certainly possible to get fit after an injury, but it takes time. Don’t be too hard on yourself, and do what you can do without experiencing pain or too much strain.

9 Focus Tips for a Quiet Mind While Practicing Yoga

The number of people practicing yoga has been on a metric rise over the last couple of decades, becoming one of the most popular mind and body practices in the world, and for a good reason too!

The word ‘Yoga’ is originally derived from the Sanskrit root ‘Yuj,’ which means ‘to unite.’ While it’s common to join yoga classes where you can meet and ‘unite’ with other people, the term originally meant ‘uniting oneself’ or finding harmony between the mind, body, and soul. However, all of this is far easier said than done, as yoga is a skill that takes many years to master.

To get the most benefit out of yoga, it’s important to quiet your mind, remove all distractions from the space, and focus on your breath, your body, and the posture you’re holding. This is a difficult task for beginners and even for some of the most veteran yoga enthusiasts.

But fear not, in this article, we bring you nine tips on how to stay focused and keep a quiet mind while you’re practicing yoga so you can get the most out of your next session. Let’s get into it.

Source:everydayhealth.com

Meditate beforehand

As we have already mentioned, yoga is all about maintaining a calm mind and finding peace. This is becoming an increasingly difficult thing to do, especially as we are constantly distracted and bombarded with stressful situations in our daily lives.

If you go into a yoga session in a highly stressed or anxious state, the chances are you’re not going to have a particularly nice time. For this reason, it’s a good idea to do a short meditation before you begin, recentering yourself and calming your mind down before you start.

Concentrate on your breathing

If you find yourself getting distracted, it helps to calm your mind and regain your focus by turning your attention towards your breath. This meditative technique is great for relaxing your mind and body and can help alleviate symptoms of stress and anxiety.

Focus your breath and try to make it flow into the movements you’re doing, helping you to tune out from external distractions and be more present at the moment.

Don’t worry if you get distracted

If you find yourself becoming distracted from the session and unable to focus on your breath, don’t worry! Let yourself off the hook and realize that not every session is going to be a perfect one. It’s completely fine to feel hurried or restless sometimes. We are all human beings, after all.

One of the worst things you can do is to get on your own back and put more pressure on yourself because you’re ‘not relaxed enough’ or ‘not present in the moment.’ This will only compound the issues, and you’ll likely leave the session feeling worse than when you started.

Take it slow, remove the pressure, and ease into it. There’s no rush.

Put your phone away

Put your phone on silent mode, turn it off, or better yet, put it in a completely different room. The last thing you want is to get distracted from your yoga session with the sound of a vibrating phone or an annoying ringtone.

Whatever the message or call is, it can wait. Enjoy this time as it’s for you, and only you.

Wear comfortable clothing

As you already know, it’s very important to feel comfortable in what you’re wearing. This is even more relevant when it comes to yoga. You’re putting your booty in uncomfortable positions and maintaining awkward postures for long periods of time. This is why it’s crucial you wear clothes that have a good range of movement and let your skin breathe when you get a bit sweaty.

One tip that most people aren’t’ aware of is that wearing headbands helps you focus more when you’re in the middle of an intense session. There are lots of companies producing headbands for yoga, we can suggest wearing Suddora Headbands which could help you concentrate during your yoga session.
When you’re doing yoga, it’s unlikely you’ll have a towel around to wipe the sweat away, which is when your headband comes in handy.

It’s also great for keeping the sweat out of your eyes and your hair out of your face, letting you focus on your yoga session, and keeping your mind quiet at the moment.

Close your eyes

Source:thehansindia.com

Here’s a simple tip if you want to focus more when doing yoga; close your eyes. This is especially helpful if you’re in the middle of a busy class and you can feel yourself comparing yourself to other people.

Even if you’re not in a class full of people, it helps to close your eyes and focus on your breath. Visualize your movements and try to calm your mind.

Relax into it and enjoy the experience

Source:blog.asadsaimon.com

Yoga is similar to meditation in many ways. The more you try, the harder it becomes. If you’re always panicking and worrying about whether or not you’re doing the pose correctly, or if you’re too concerned about how you look rather than listening to your body, you’re doing it wrong.

Yoga is supposed to be a spiritual practice, but you need to keep in mind that you’re doing it for fun, and it shouldn’t be taken so seriously as to cause you more stress. Relax into it, and try to enjoy the experience as much as you can.

Schedule time for yoga and nothing else

Source:tableforchange.com

This is a big one. Schedule time into your diary for yoga and make sure that you have nothing else to do other than that. These days we are all master multi-taskers, and while that’s great for your job, it offers very little when it comes to yoga.

Schedule an hour in your day and let people know you aren’t going to be available during that time. That way, you can feel better and relax about turning your phone off and ignoring the world for a little while.

If you try and cram a yoga session into a busy day while you’ve got a million things on your mind and an important meeting shortly afterward, you’re not going to get the full benefit.

Don’t push yourself too hard

Source:yogiapproved.com

Last but not least, try not to push yourself too hard. If you’re new to yoga, join a beginner class and take it easy. There’s no use in jumping into an expert class or following an advanced course on YouTube before you’re ready for it.

Yoga takes many years to master, and even then, there’s still so much to learn. If you push yourself too hard, it’s going to detract from the experience and make it uncomfortable, which means that you’ll be less likely to come back to the next session.

Take small steps and focus on your form. Breathe, quiet your mind, and try to enjoy the session as much as you can.

Namaste!

What Are The Features Of The Florida CE Requirements For Health Insurance?

In the aftermath of the Florida amendments regarding the insurance framework, there are noticeable changes in the industry. With the flurry of amendments, the paradigm has shifted from the initial set-up to favoring adjusters and producers. These amendments have personalized continuing education requirements and have simplified the confusing structure. Today, licensees can apply and reapply for licenses with greater ease. Not only that, but it has also proved to be pivotal in mitigating the burden on the existing producers and adjusters regarding the workload. The key focus areas in the CE requirements have eased the reinstating and obtaining of the agents’ appointments. You can see more information by clicking here.

Prior to these amendments the industry was facing a lot of issues in terms of meeting the requisite compliance standards. The provisions for specialized training etc. for the producers were not accurate. The industry in general was lagging in terms of professional commitment and level of the producers.

Source:nursingce.com

It is also a setback in terms of the level of knowledge and proficiency in the standards of the producers. Though the continuous education commitments are required since the 1993 Insurance Code the effectiveness of these CE courses are found today.

In the compliance period ending 31 October 2014, anyone who has a license to solicit or sell insurance has certain compliance standards. The said insurance producer must mandatorily undergo 5 hours of CE as approved by the department. The commitment hours of the compliance includes Law & Ethics.

This is specially important for both residents and non-residents who fulfill the criteria to appear for license renewal. Apart from the usual amendments to hours and course selections specialized training for specialized subjects is also a valuable addition. It helps to keep the professional standards at par the expectation of the consumers.

A brief look at the core features of the health insurance CE compliance requirements are as follows

Long Term Care Training

Source:fedweek.com

All health agents have to undergo training for 8 hours for long term care insurance. Additionally, they are also required to complete 4 hours of training for every 24 month compliance period. The Appointing Insurers have to confirm the training requirements met by the agents.

Flood Insurance Requirements

The state of Florida has also laid down express guidelines vide a notice. This notification states that the licensees who sell Flood Related Insurance must comply with a minimum of 3 hours of training requirements as per the FEMA and the National Flood Insurance Program.

Resident Requirements

A producer or an adjuster who has been licensed for a term not more than six years must complete 24 hours training. This 24 hour CE requirement includes a mandatory 5 hour of Law and Ethics and 19 hours of elective credits. Licensees are required to undergo the CE requirement every two years.

A licensee, whether an adjuster or a producer licensed for six years and above, should complete 20 hours instead of the prescribed 24. These 20 hours of training include 15 hours of elective credit and 5 hours of Ethics and Law. These compliance cycles are for agents whose license is obtained on or after 31 October 2014 or later.

The total hours of a licensee’s training commitments include a mandatory 5 hour of Law and ethics course update after every two years, which is related to the licensee’s specific type of license. Licensees holding different insurance licenses should go through a course related to at least one of the licenses held by the licensee. Otherwise, all remaining requisite hours of CE are elective and may comprise any CE course.

Non-Resident Requirements

Non-resident Florida licensees compliant with the Continuing education criteria in their home state are exempt from the Florida CE. Similarly, non-resident adjusters must comply with their home state’s CE requirements or any other state whose adjuster license they have. Non-resident agents are also required to be compliant with the LTC training. This compliance pertains to this state or any other state which meets the criteria laid down within the NAIC LTC model outline.

Course Repetition

Courses cannot be repeated for credits, and a course has to be taken only once within two years calculated from the completion date.

Exam Rules

Online Certification exams follow closed books. This means that the course materials are not available to the examinees in the duration of the exam. Candidates seeking CE credit must secure a 70% or higher aggregate to pass. There is no express bar on the number of attempts that a candidate can take, and therefore students can take any number of retakes to qualify.

Proctor/Monitor Requirements

Licensees must recognize that the course examination must be completed without any assistance from any person whatsoever. In this regard, student acknowledgment includes the further understanding that the violation could cost a loss of course credit and administrative sanction by the Department of Financial Services of Florida state.

Period Requirements

Florida resident licensees should fulfill the CE criteria every 2 years until their’ birth month’s last day. If the licensee has not been licensed for a complete two year by the initial deadline? It will get a 1 year extension.

Source:nursingce.com

Carryover Requirements

Students can carry over their excess hours up to 24 hours to the next compliance period.

Reporting Requirements

To report within 21 days of completion of the CE requirements, candidates would require an agent’s license number.

Instructor Credit

Individuals who fulfill their roles in the capacity of instructors for Continuing Education courses can receive the same amount of CE credit that their students receive.

Conclusion

Ultimately, the insurance agents must find out electives that are better suited for their license types and course credit requirements. Adjusters and producers alike need to be equally proactive in identifying the targets for CE requirements and fulfilling them satisfactorily. It is also crucial for adjusters to recognize the importance of proficiency as well as commitment hours. Ultimately it reflects well on their customers and their practice as well.

Are Seniors More Likely to Get SAD?

Anyone can suffer from Seasonal Affective Disorder (SAD), but certain factors can make seniors more vulnerable to the mental health issue. Read ahead to find out why that is, and what affected seniors can do to cope with the condition during the coldest time of the year.

Source:vistaspringsliving.com

What Is Seasonal Affective Disorder:

Seasonal Affective Disorder (SAD) is also known as seasonal depression. Certain people find themselves experiencing depressive symptoms during specific times of the year — the most common time for this is during the autumn and the winter. People often dismiss the condition as a case of the “winter blues.”

These are just some of the symptoms that are associated with SAD:

  • Fatigue
  • Trouble focusing
  • Feelings of hopelessness
  • Sleep trouble
  • Change in appetite

Scientists haven’t determined the exact reasons why so many people experience this seasonal mood disorder. Some theorize that the lack of sunlight has a direct impact on the natural circadian rhythm for humans, which disrupts sleep cycles and creates mood shifts. Sunlight is also a primary source for Vitamin D, and a low level of vitamin D increases someone’s risk of developing depression. So, it’s possible that reduced exposure to natural sunlight could affect someone’s mood.

Another theory is that the short days and cold weather in the winter limits the types of activities that tend to bring people joy, like going for walks in nature or socializing with friends. It’s a lot of effort just to get out the door, and often too unpleasant to stand outside for longer than a few minutes. Having those routine activities taken away can dramatically affect someone’s mood.

Why Are Seniors Vulnerable?

Source:folio.ca

There are a few reasons why seniors are more vulnerable to this mood disorder. The first is that the human body’s ability to absorb essential nutrients decreases with age — this includes Vitamin D. This is why seniors are more likely to develop Vitamin D deficiency.

Another reason why seniors are more vulnerable to this seasonal issue is that they are heavily impacted by the harsh weather. As you get older, your body becomes more sensitive to cold temperatures. You have more trouble seeing in the dark. Your mobility changes, making it difficult to trek over slick ice and through heavy snow. If you slip and fall on the ice, you could get seriously injured.

As you can see, the harsh winter weather isn’t very accommodating for seniors. So, they are more likely to stay indoors and hunker down until the conditions outside their front door become a lot milder. This is the safest decision, but it’s also the most isolating one. Seniors lose their daily routine, their time outdoors and social opportunities during the winter. It’s just like when seniors suffer from untreated hearing loss. According to Blue Angels Hearing, the ability to hear others is a fundamental human need, and when it goes unmet, it can lead to social isolation and depression.

What Can Seniors Do to Cope with SAD?

Source:studyfinds.org

Get Exercise:

Exercise is an excellent way to address the symptoms of seasonal affective disorder:

  • It can help you sleep soundly at night.
  • It can help you feel rested and energized in the morning.
  • It can give you a boost of endorphins when you’re done working out.
  • It can motivate you to socialize.

If you normally go outside to exercise, try to find a routine that works for you indoors. So, if you liked going for long walks, use a treadmill and listen to music while you walk. If you liked going for bike rides, hop on a stationary bike. If you liked going to yoga classes or Tai Chi lessons in the park, sign up for online classes and follow along in your living room.

Get Social:

It’s hard to motivate yourself to socialize when you’re feeling down, but you should try your best to do it. Have a date night with your significant other. Call up a friend. Set up a video chat with your family.

If you live on your own, consider moving to a senior community. A senior care home is filled with plenty of people who would love to talk, share dinner and forge genuine friendships with you. And the right home will have a staff that carefully plans activities and events that encourages even the shyest resident to socialize. Take a look at what activities and events that a senior community like Allseniorscare.com has planned for its residents over the past year. There’s always something exciting to do.

Get More Sunshine:

One of the easiest ways to get more Vitamin D is to soak up the sunshine outside. If it’s not too cold or snowy outside, you should go for a walk for at least fifteen minutes. Even standing out on a balcony for a few minutes could make you feel better.

There will be days when you can’t go for a leisurely stroll. That’s why you should consider a light therapy box — it emits a bright light that is designed to replace your daily dose of sunshine and resets your internal clock. Turn it on first thing in the morning. After half an hour, you might find that you’re energized and ready to take on the day.

Get More Vitamin D:

Sunshine isn’t the only way that you can increase your levels of Vitamin D. You can make some changes in your diet to get more of this useful vitamin. Foods that can help you are salmon, herring, sardines, tuna, eggs and mushrooms. There are also food products that are fortified with Vitamin D, including milks, cereals and oatmeal packets.

If that’s not enough, you might want to take a daily supplement to give you a boost. Talk to your doctor first.

It’s also important to get more calcium in your diet. Your body needs this mineral to properly absorb Vitamin D. Foods that contain high levels of calcium are milk, cheeses, yogurts, spinach, kale and almonds.

Get Some Sleep:

Source:seniorfitness4life.com

Getting a good night’s sleep is essential for your physical and mental health. If you’re finding that your seasonal affective disorder is ruining your sleep, you should try these tips:

  • Avoid caffeinated drinks in the evening.
  • Go to bed at the same time every night.
  • Keep your bedroom’s temperature cool.
  • Turn off phone and television screens at least one hour before bed.
  • Do something relaxing to unwind before going to bed, like reading a book, knitting or listening to music.

Every year, you find yourself dealing with SAD. This year, you don’t have to struggle with it so much. Follow these useful tips and you’ll find it much easier to manage a long, cold winter.

To learn if you might be depressed, take this depression assessment from Mind Diagnostics:   https://www.mind-diagnostics.org/depression-test.

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