sleep

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.

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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?

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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.

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:

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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.

What are the 5 Healthy Habits?

We all want to live long and healthy lives. Sometimes it’s not easy to incorporate healthy habits into our busy schedules, but doing it is certainly worth it. Being healthier will not only prolong your life, but it will make it much more enjoyable. Feeling energized and reducing any chronic pain could be achieved by making minor changes to your daily routine.

But what are these habits exactly and what are the benefits of developing them?

1. Drink more water

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Okay, you’ve probably heard this one before. Still, increasing your daily water intake is an essential part of your journey to a healthier lifestyle. People are eager to underestimate the benefits of being hydrated, but did you know that drinking more water is connected to cleaner skin, weight loss, and better blood pressure.

Make sure to drink it before every meal as it will boost digestion, and help you maintain a healthy weight. Try to keep track of your drinking habits and make improvements where you need to. Expect a lot of bathroom breaks at the beginning, until your body gets used to the change.

Try to reduce your caffeine intake, and always drink water instead of soda. This will help you with your weight loss, reduce headaches, and protect your kidneys.

2. Eat your greens

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Add vegetables to every meal. It’s a great source of vitamins and nutrients your body needs to function properly. This will improve your heart, lungs, brain, and overall health. You’ll feel much better, more energized, and you will be able to focus more. The health of your organs is the most important thing for living a long and healthy life. Your organs need vitamins and minerals to do their jobs efficiently, and you can get a lot of those from vegetables and fruits. Replace all unhealthy snacks with some fruit or peanuts, and you’ll see huge differences after a very short time. Veggies are an amazing asset for anyone trying to lose weight, and they also work wonders for your skin and hair, so make sure to add them to every meal possible!

Vegetables can make almost anything taste even better, all while being extremely beneficial for your health. You can add them to everything, from your favorite smoothie to your dinner.

3. Exercise

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This is probably the hardest habit to incorporate into your daily life. Still, it’s as essential as any other healthy habit on this list. Only 30 minutes of exercise a day will improve your health in a major way. It’s good for your posture, skin, muscles, and brain. It’s also a great way to destress, and we all know what stress does to a human body.

You should start with some light exercise at first since your body is probably not used to this kind of activity. If you’re unable to exercise for 30 minutes from the get-go, take it slow. Start from 5-minute sessions, until you slowly build up more strength. Of course, make sure you do the exercises properly for the best results. Hiring a professional instructor like those at humanfitness.net can make this process so much easier for you. Getting a personalized work-out plan is crucial if you want to achieve your goals of losing weight or gaining some more muscle.

Even if you don’t have any fitness goals, exercising every day will benefit you and your health in so many ways.

4. Meditate

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Your mental health is as important as your physical health. Learning how to meditate can be extremely helpful in clearing your mind and reducing anxiety and stress. Don’t forget to take some time for yourself during the day. Meditation doesn’t have to be the traditional Buddhist monk type, you can always find your own way to clear your mind from worrisome thoughts. It doesn’t matter if you decide to relax with a good book or take a trip to the spa, what’s important is to relax your body and mind.

Stress is the number one cause of many different illnesses, and finding your own way to destress during the day could do wonders for your longterm health. Meditation in all of its forms can be a great tool to reduce your daily anxieties. Try out different things to help you care for your mind and find what works the best for you. Make sure to use lunch breaks at your job to go outside and enjoy the fresh air. Being in nature is a great way to rest your mind and soul. Even if you’re a very busy person, taking at least an hour a day to clear your mind will benefit you in a major way.

5. Get enough sleep

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Studies show that losing only one full night of sleep can have devastating effects on your health. So remember that when you’re planning to pull an all-nighter again. Nothing is more important than your health, and getting quality sleep is extremely important for your well-being. Getting at least 8 hours of sleep every day will help you be more productive and feel much more energized throughout the day. Replacing sleep with coffee is a giant no-no if you want to be healthy, and caffeine is generally not very good for you.

Of course, different people require different amounts of sleep. Try experimenting until you find the best amount for you. However, it should never be under 6 hours of sleep.

Practice meditation, light exercises, and avoid using electronics before going to bed. This will help you fall asleep much faster. Make it a point to eat lighter dinners, and only eat at least 2 hours before bedtime.

The takeaway

The journey to a healthier life starts with small changes. Something as minor as drinking more water can drastically improve your health. The five most important healthy habits include getting enough sleep, increasing your water intake, exercising daily, meditation, and improving your diet. All of these will help you feel much more energized, and are a great way to prevent potential chronic illnesses. These healthy habits don’t require a lot of time nor a lot of effort, and yet, they are crucial to your long term health and quality of life.

5 Reasons Why Good Mattresses Are So Expensive

One question that’s often asked is why mattresses are so expensive.

Everybody wants to sleep well and to feel relaxed, but not everyone wants to give a lot of money on a good mattress.

Source:lifeisanepisode.com

But the reality is that you need to pay extra money if you want to have a good mattress because if you don’t do it, you’ll be disappointed. And no one wants to wake up more tired than they were when they went to bed.

You will find out the reason for the high prices if you keep reading this article. The explanation is reasonable; so that the next time you go shopping you won’t be sorry for the money.

And before anything, ask yourself: is it more relevant to save a few bucks or have a quality sleep every night?

Do you realize how important is it to have a good night’s sleep? A human being needs to sleep every day to stay alive; it’s like drinking water. A human body uses night and the time of rest to revitalize. It’s a process that helps us function better, and if we don’t have enough sleep, we will not function the next day.

And one of the reasons people have lousy sleeping schedules and why they wake up often at night is terrible mattresses.

Source:sleeprepublic.com.au

And terrible ones often come with a terrible cheap price that can be tempting to everyone. Who doesn’t like a great deal and to find something for a low price. But sometimes, the cheapest things eventually become the most expensive ones – and we will explain what we mean by this.

The thing with mattresses is that you can’t buy a good one for a low price, and if you find one that’s cheap, the possibility is that it’s not good.

Finally, we’ve prepared answers about why you should never question the price of a mattress, if you don’t want to think about back pain.

1. You don’t buy a mattress every other day

Source:trustedmattress.com

According to mattress-review.org, buying a mattress is an investment, investment in good sleep, and enjoyable life. And they aren’t something that you are going to buy frequently. Many years will pass before you need to buy a new one. Did you know that a good quality mattress can last you up to 15 years? Yes, that’s an extended period, and some can last that long and still preserve its features. And even after all those years, you will still feel like the mattress is almost as new. The firmness and the softness will still be there.

But some people are buying mattresses more frequently. Every other year, or even there are those unfortunate ones that need to buy a new mattress every year. And you know what the difference between these two types of people is?

Those who own mattresses that last for up 15 or 10 years are willing to give a bit of extra money when shopping. Those who need to replace their mattresses often are those who wanted to save and thought that they could get a really great mattress for just $200.

The reality is that you can often find great cheap things, but when it comes to your well-being, health, and wellness, you shouldn’t choose the short-term solution. And if you don’t want a short-term solution and want something that’s made out of quality material that will last long, you will have to pay a little more.

And finally, if you divide the price of a good mattress with days that you’re going to use it, and if you do the same with the cheap one – guess what? The cheap one will be more expensive because you will have to buy it more frequently.

And it’s always good to invest in something that will last longer and then buy something that you’ll need to replace soon after you bought it.

2. The quality of the material

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We already touched upon this topic in the previous paragraph, but it deserves to have its own. The material of the mattress is essential; the final product can’t be excellent if the material is not.

And yes, you’ve guessed it right – the good quality material is always going to be a little bit on the expensive side. The manufacturers that make their mattresses out of super-quality material will price them a little bit more. Those mattresses will last long; they will not deform and cause you any trouble and pain while sleeping.

3. The type of mattress

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One of the main things that form the price of a mattress is, of course, the size of it, and the type. The ones with a lower price are the innerspring one – but they can still be a perfect option.

The memory foam ones are more expensive because memory foam cost extra, but they often fit anyone’s needs and are great.

And finally, the most expensive ones are the hybrid mattresses that combine the previous two; they are both made out of innerspring and memory foam or latex. And we can say that they are the best ones because they combine the best things from both worlds.

4. The final touches

Did you know that even the borders on the mattress add up to the price? Now you know, and if you want to have a mattress with a hand-stitched border, you need to be prepared to pay more. The borders that are done by machines are less expensive, just like the quilted ones.

So, when buying a mattress, you need to consider these kinds of small touches too.

5. Your health

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If you are still asking yourself is it worth to pay a bit more for a mattress, you should start asking yourself how much your health is worth. Is it worth waking up every morning with back pain, or feeling like you slept on needles, and feeling everything but relaxed?

Think about your future and your health. Investing in an excellent mattress is investing in your health. If you are waking up energized and relaxed every morning, you will be able to conquer the world. And if you are tired and are not feeling like yourself, you are not going to be productive, which will result in you doing a lousy job. And that all depends on the quality of your mattress.

The next time you ask yourself why is a mattress so expensive, remember that it’s because you are not buying only a mattress, you are buying a way of life.

Hopefully, you’ll find what you are looking for, and you will enjoy your new mattress that much that you will want to sleep all day.

Best Mattress For Heavy People 2020

Choosing the best mattress is extremely crucial since you need to find an option that will provide you with a long refreshing sleep. Sleep allows your body and mind to recover itself from the tiredness that you get by working. If you don’t get adequate sleep, you cannot work effectively during the day. Deep and uninterrupted sleep is essential so that we recover ourselves for the work of the next day. While choosing the best mattress, you will have to consider numerous factors.

The needs of every person are unique. Heavy people require a different comfort level, and they feel more comfortable while sleeping in a different position as that of a tall person. Different mattresses suit distinct needs, and so it is essential to determine the type that you are looking for. With a plethora of mattress brands present in the market, you may get confused.

We have done the hardest part for you. After going through several available options, we have shortlisted a few popular options that are best for obese people. The preference for heavy sleepers is different from others. So, we have correctly picked the best options available for them. You can also choose to visit herto buy the best mattress for heavy people.

  •     Best Luxury Saatva HD Mattress

Source:saatva.com

Saatva Mattresses are already personal favorites of many, and the brand has started to manufacture better mattresses as well. This brand has recently launched one for heavy sleepers. People who weigh more can comfortably sleep on this pick and will ensure a good night’s sleep. All needs and desires of plus-sized sleepers are easily met with it option. There is no denying that large sleepers already chose Saatva Mattress over any other brand. This addition to their range is a cherry on the cake.

People who weigh 300-500 pounds can efficiently choose to buy it, and sleep comfortably on it. The base is manufactured from steel coils that provide adequate comfort to heavy people.

  •     Titan Mattress with Memory Foam

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Titan produces a mattress with which the required amount of support is offered to heavy sleepers in equal amounts. If you are looking for a bed in the budget, no other option can beat the Titan Brooklyn Brand. It is designed mainly for large sleepers, and they offer the right amount of comfort and support. Titan flex foam is used in this option, which is better than the memory foam. It adjusts itself rapidly to the movements of the sleeper. Hence, with so much flexibility, the sleeper can ensure great sleep.

With quilted foam on the top, the body temperature of the sleeper is regulated. It keeps the sleeper cool at night. A great option that costs less than the competitors available for heavy sleepers.

  •     WinkBed Plus

Source:sleepopolis.com

Initially, WinkBeds was only offering products for individuals who are sized averagely. But the brand was not satisfied with its limited range, and so it started manufacturing mattresses for heavy sleepers as well. It was one of the few brands that started manufacturing them for people who weighed more than 300 pounds. Features of foam and springs are added to it, thus, making a great combination. It is an amazing option that provides adequate spine support and pain relief.

Edge support provided is excellent. Therefore, you can also sleep at the edge of the bed comfortably. Heavy sleepers require enhanced responsiveness. Latex foam of high-density is used in it to provide the necessary support.

  •     Purple Mattress 

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If you are a heavy side sleeper, then this is the best option for you. Unbeatable relief to the pressure points of an individual is provided to ensure that heavy side sleepers get just the right support. People who struggle with their back and joint pain will find this bed super comfortable. Side sleeping is good to ensure the right health conditions for an individual. Temperature neutral foam is used that adapts to the different needs of your body.

The material used to manufacture it is sufficient for heavy sleepers and maintains the mattress’s shape over time. The ideal level of comfort is provided to people of all types. Hence, personalized support is offered to each sleeper.

  •     PlushBeds Botanical Bliss

Source:leafscore.com

The bed is produced with moisture-wicking, and naturally cooling latex so that all heavy sleepers can have a dry and comfortable sleep. The mattress is manufactured using materials that include a cover made of organic cotton and wool from New Zealand. All materials used to build it are mite and dust resistant, antimicrobial, and free from all kinds of irritants. For heavy sleepers, a latex mattress is a great option. With a mattress made of latex, durability is ensured, and at the same time, pressure-relieving properties are attained.

Being an eco-friendly option, it is suitable for all plus-size sleepers. It helps them get their dream sleep. This is a highly recommended option for all heavy sleepers. The brand takes great care of the environment by producing environment-friendly mattresses.

Specific design needs are taken into account by all heavy sleepers to ensure that the product doesn’t get damaged. However, the mattress shouldn’t vary in terms of size and height. But it differs in terms of materials and technology used. Sleepers can have a good night’s sleep with the help of mattresses that are produced to fit their needs perfectly well.

Final Words:

There are a variety of options available for you to choose from, and it is crucial to look for the ones that prove best for all your needs. There is nothing to feel embarrassed while looking for a mattress manufactured for plus-size sleepers. Find a mattress with the perfect balance of comfort and support, align the spine, and regulate body temperature to keep you cool while sleeping. There are several things to consider.

No matter if you want a mattress to enhance your sleep quality or your present mattress, you cannot satisfy your needs. Choose one of the above options for heavy sleepers.

Easy Self-Care Tips to Start Your Journey to a Healthier Life

In a world where everything seems to be moving at a swift pace, it is easy to lose yourself in the hustle. Grinding and being productive will mean nothing if you lose your health. At LiveTray, we know how important it is to love yourself and give yourself a break. Today, we will share some excellent self-care tips to help you have a sound mind, body, and soul. This way, you will be able to take on whatever life throws at you.

  • Get enough sleep

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Sleep is one of the most essential and required activities that many people tend to ignore or neglect. If you do not get enough sleep, the effects will show up on your skin, your eating habits, as well as your emotional state.

Make sure you get at least six hours of sleep every day. The recommended duration of sleep per day is eight hours, so getting that much sleep will help you feel refreshed the next morning and give you a feeling of productivity and motivation.

  • Set some time apart for physical and mental exercises

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You can kill two birds with one stone if you work out and exercise daily. You do not have to engage in hardcore workout sessions, around 15 to 30 minutes of physical exercise will keep you fit and improve your mood and reduce stress and anxiety.

Mental exercises help you stay at the top of your game when it comes to anything to do with your brain. You learn to solve problems and make better decisions.

  • Eat the right food

Source:dr-olivier-clinic.com

This tip might seem quite obvious, but you should always keep an eye on what you put inside your stomach. As the saying goes, you are what you eat, so do not put consume anything that will harm your health.

You do not have to remove junk food from your diet altogether, although it will be best if you can. Just make sure that you do not excessively ingest these oily food items.

  • Quality time with family and friends

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Human beings are very social animals even though sometimes we need alone time. So we should always try to spend time with our family and friends because they are the ones who will help us even in our darkest times.

One thing to keep in mind here is that we should make sure the company we keep bring positive energy and positive vibes. The whole idea of quality time goes to the gutter if the people you surround yourself with do not make your feel happy.

  • Try something new

There are some activities which we always wanted to try, like pottery or painting. You will always find reasons not to try these things and will finally realize that you do not have enough time in the end. Pull up your socks and take that opportunity today.

If you do not like this new activity, you can always try something else. The point here is to take that leap you were hesitant to take. This LiveTray tip is an excellent way to improve yourself too.

  • Pamper yourself

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Many people use the terms self-care and pampering oneself as the same thing. Well, these people are not entirely wrong. Self-care is not complete without giving yourself a little pampering. Draw a bubble bath, get a manicure, get a massage or a facial. You deserve it!

Pampering yourself is not just for the ladies; guys need to pamper themselves and feel good about themselves. Of course, pampering yourself is not the only way to feel good, but we cannot deny how effective it is to make a person feel good.

  • Take a break from work

Many people suffer from anxiety and stress because of their work. We cannot stop working just because it makes us feel tired sometimes. But what we can do is take a break from work. Take a weekend off and get out of the city.

Even three days in close proximity with nature will have a very positive impact on your life. You do not have to take a week-long vacation if it is not possible. Refresh your mind and find your purpose in life.

  • Follow a routine

Set a routine and try to follow it every day. You do not have to be very specific, but getting your meal times and rest times in track will help you gain better control over your lives. Although this may seem unimportant and trivial, you can manage your time better and know what to do and when to do it.

Conclusion

Self-care is crucial, especially for people who work in high-pressure and stressful jobs. We are all humans and need a break from our duties sometimes. Self-care will help you stay healthy in every aspect of your life and not just your physical health. Emotional stability and having a peaceful soul are as important as having a healthy and fit body.

Staying Healthy with a Proper Diet and Exercises

Although a lot of people think that avoiding carbohydrates is best for their diet, it is, in fact, not the best and healthiest approach for dieting, especially if they work out. Staying healthy is the one thing that people should place first on their priority list, and the food and exercise choices we make will determine how healthy we are.

Of course, there are various factors that cannot be controlled, but, two things that we can control is what we eat and how often we work out. If you are interested in why having a proper diet and working out are important, this article is perfect for you. In the text below, you will learn about why having a proper diet and exercising are important, as well as some diet and exercise tips that you could implement in your daily life. Let’s take a closer look:

The Importance of Having a Proper Diet and Exercising

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If you want to improve your health and overall well-being, it is not only important to have a healthy diet – it is also important to regularly exercise. Keep in mind that these two things go hand-in-hand and it will not only improve your physical health but your mental health as well. By incorporating both of these things, you will be able to prevent weight gain or maintain your current weight, you will be able to sleep better, and you might notice that your mood is better.

What is even better, eating healthy and working out can prevent some illnesses such as type 2 diabetes, stroke, heart disease, vision problems, and anemia. It can also help with reducing the symptoms of certain illnesses, hence, you will be able to lead a more normal life.

Some Tips That Can Help With Your Plan

There is a wide range of things that people recommend eating and doing, however, the best tips that you can follow include:

1. Make a Diet Plan and Stick To It

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One of the most common mistakes people make is that they give up on their diet plan before they can actually see the results it ca being. If you want to avoid giving up, you might want to ask other people or the people you are living with to join you in your mission – if not, you can always surround yourself with people who support you in what you are doing. Also, it is best to start the plan when you feel stable enough. Stress and leading a busy life can lead to you giving up on the idea of eating healthy and exercising.

2. Eat a Lot of Protein

Proteins like eggs, fish, and meat are good for feeling satisfied and consuming them will also help you with regulating your metabolism. You might also find that you will have a reduced need to consume junk food, sweets, and snacks. You can also opt for making salads with these proteins, as well as consuming supplements with your meals. According to the experts from Alpha Wolf Nutrition, supplements can boost your mood, eliminate the stress you are feeling, boost your performance, and they can help with alleviating various post-exercise symptoms and pain.

3. Carbohydrates Are Incredibly Important

You should definitely add good carbs to your diet, including root and green vegetables. However, it is important to eat at a specific time of the day. For example, you should eat more carbs during the morning, which will give you additional time to turn it into energy. This means that you will use the energy instead of storing it as fat. After you have finished exercising, you should eat starchy carbs like rice or potatoes. Hence, your muscles will recover faster and they will also give them more energy for functioning.

Source:building-muscle101.com

4. Do Not Forget About the 45-minute Post Workout Window

Your muscles are “open” like a window close to 45 minutes after you finish exercising. They do not entirely “close” after that, but their ability to absorb useful nutrients will be lower. If you exercise daily, you should opt for drinking a protein shake or eating a protein bar after you finish exercising.

5. What About The Cheat Days and Meals?

If you completely follow your diet plan, you can treat yourself from time-to-time with a cheat meal or cheat day. Try and make them a bit healthier than usual by eating protein during the cheat days. And, if you want to eat fast food like pizza or pasta, you should train right after you finish your meal, hence, you can use up the extra fuel instead of storing it.

6. What Should You Do When You Have Rest Days

When you choose a day for resting and relaxing, you should replace the carbs in your diet with things like seeds, nuts, and tasty avocados. You should do this because when you are training, your body uses the carbs as energy, but when you rest, it will just be stored as fat.

What To Eat and When?

Although we will not state the ingredients and food you can eat, we will state what you should eat and when. Hence, you will be able to create a diet plan that fits your needs and desires best. Here is what you should do:

1. From 8 am to 10 am – consuming more carbs in the morning will allow your body to convert the carbs into energy that your body can use.

2. From 1 pm to 2 pm – by now, you should have consumed around 55% of the carbs. During this period of the day, consume more protein and consume supplements that can help your body thrive.

3. Forty-five minutes after exercise – as previously mentioned, you should drink protein shakes or eat protein bars that do not contain carbs.

4. From 7 pm to 9 pm – you will want to consume food such as cottage cheese, fish, nuts, almonds, and bananas. All of these things will help you sleep better. Also, avoid carbs like rice or potatoes if your goal is to lose weight.

Source:innovativehomecare.com

Conclusion

As you can see, having a proper diet and exercising can help you with a wide range of problems that you might be experiencing, as well as improve both your physical and mental health. Hence, now that you know the importance of it, do not waste any more time and start coming up with a diet plan that will fit your needs and goals well.

5 Must-Haves For Those Who Want To Be Like Elite Athletes

Lebron James of the Los Angeles Lakers is averaging 25 points per game. Although a lot of NBA stars average more points than the “King,” he’s actually outscoring some of his younger counterparts. He’s also averaging 35 minutes per game, a feat that a lot of athletes at Lebron’s age are having trouble with.

Israel Adesanya is a Mixed Martial Arts fighter who is currently the reigning middleweight champion. MMA is a grueling sport that involves punches, kicks, and submissions. Israel Adesanya is by no means young at this point in his career. At age 30, you might mistake the “The Last Stylebender” to be 18 years old because of the way he fights.

Most of the time, average people like us love to have what Lebron James and Israel Adesanya have. The skills, strength, mental acuity, and health are just a few of their traits that everyone would love to have. You might argue that these people are “born” with their athleticism and talent. However, it’s undeniable that almost every pro athlete puts a lot of work and effort when they train.

As an average joe or jane, the most we can do is train and live healthily. With enough hard work, an average person can defy the odds and stand toe to toe with elite athletes. Although not on par with their skills, a person that’s fit, healthy, and ready can offer real competition.

Here are some tips on how you can perform like an elite athlete:

1. Food

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Food is essential for the body as it is fuel and used for a lot of bodily processes. Without food, a person goes hungry and eventually dies. In the world of sports, most athletes look at food with a more scientific approach. For example, NBA athletes have dietary restrictions that significantly improve the way they play basketball.

For most average janes and joes, the first problem they often encounter when wanting to play a sport is their weight. Food plays a crucial role in your weight. If you tend to eat more unhealthy food such as processed food, junk food, and food with high sugar, you’ll develop fat and make your body heavier.

On the other hand, if you opt for healthier options such as green leafy vegetables, lean meat, and fresh fruits, your body responds better. Instead of developing fat, your body becomes more muscular and more capable of making high impact moves, especially when playing sports. Balance is also essential when it comes to food. Eating healthier food and staying away from eating binges are crucial elements for you to have a more capable body.

Some doctors and trainers also recommend using health supplements. Most sites such as barbend.com have reviews on what supplements you should take to improve your health. Supplements are safe as they only contain specific nutrients and vitamins and won’t harm you as anabolic steroids do.

2. Water

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You may see athletes on posters and advertisements holding a bottle of sports drinks. No matter how good companies say these drinks are, there is no substitute for water. Some people can survive for weeks without food, but they can’t survive for three days without water.

The body is made up of at least 60% of water. Water is also responsible for a lot of essential processes in the body. Avoid drinking too many sports drinks, as most of them have high sugar levels. Some beverages also have an excess of caffeine, taurine, and other chemicals that can elevate blood pressure.

3. Exercise

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Going to the gym and working out is another critical factor in developing a healthy and robust body. When you’re participating in a physical sport such as boxing or football, your body is often subjected to tremendous amounts of physical punishment.

No average person can withstand a standard 3-minute boxing round. These sports are physically demanding and require those who want to excel in them to have healthy bodies.

Exercising and training your body to endure the physicality is the perfect way to attain success in the sporting world. Programs such as strength and conditioning also help an athlete stay healthy when doing sports. These programs focus on the durability of the muscle and enable athletes to perform at a high level without the risk of injury.

4. Sleep

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When you work out, your muscles and other tissues inside the body often suffer micro-injuries. Sleep helps the body regenerate and fix micro damages that the body sustains during a game or match. Not only does sleep help heal the injuries, but it also strengthens muscles and allows them to grow.

Believe it or not, sleeping or resting is a crucial part of an athlete’s training program. Without sleep, muscles won’t develop and become weak. When this happens, the tissue shrinks and is often easy to injure. Aside from having a positive physical effect, sleeping also helps the mind relax.

Every athlete knows that going into a match with the right mindset is often the key to victory. If you miss sleep, you’ll perform terribly as both your mind and body are exhausted. Always get enough rest and ensure that the quality of your sleep is also decent.

5. Mental Health

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As mentioned earlier, having the right mindset is a must-have for athletes who want to win. Having the right mindset is why most athletes should take care of their mental health as well. Sure, you might have the strength, speed, and ability to do something amazing, but without a sound mind, you won’t even have the power to get up from the bed.

To take care of your mind, allow yourself rest periods wherein you rest and reflect on yourself. Don’t do any training, just have fun, and focus on your objectives. Having a healthy mindset also benefits you even if you lost a match.

For athletes, losing is a hard thing. One great example of that is Ronda Rousey. After two straight knockout losses, Ronda quit MMA. Although she might have a lot of problems beforehand, strengthening your mind can help you avoid any adverse effects should you lose a game.

Takeaway

We can’t be like Lebron James or Israel Adesanya when it comes to excelling in their sport. However, we can train like them and perform close to their levels. Through training, having the right diet, exercising, sleeping, and taking care of your health, you can be one step closer to perform like an elite athlete.

Why Your Baby Needs a Blanket

From swaddling to security baby blankets, these special items continue to play an important part of an infant’s growth and development. Babies, especially newborns, spend most of their time sleeping, and these covers are great for providing your child with extra warmth. However, that is not their only purpose, and they actually offer a few other benefits as well. If you are wondering what they are, here are some reasons why it is important and necessary for your infant to have a warm, snugly blanket.

1. Better Sleep

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Swaddling your baby recreates the feeling of comfort they felt while in the womb. Doing this, especially at bedtime, will make it less likely for your infant to awaken, ensuring that they get quality sleep. Instead of suddenly waking up, crying, and having difficulties going back to sleep at night, your baby will be soundly asleep, which is extremely important, especially for brain development.

2. Soothing and Comfort

Infants like confined spaces and to be swaddled since it offers them a feeling of familiarity and comfort. As your child grows, choose a security blanket that your baby can get attached to and find comfort in. It will greatly help the infant’s emotional development because it will teach them to self-soothe and seek comfort from the blanket too, and not only from mom or dad. They are also beneficial for separation anxiety and will help your child develop a sense of independence.

3. Stimulation

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They can provide sensory stimulation and help with your baby’s development and learning. No matter whether it is the material, design, or color of the blanket, even images that are on it, all of it can help your baby’s mind develop and help promote healthy curiosity. You can even consider getting a personalized baby blanket that offers tactile, auditory, and visual stimulation all in one. You can click here to learn more about this.

4. Transitional Object

As your child starts understanding that their mom is not an extension of themselves, they are likely to start crying and panic every time mom put them down or leaves. Hold your baby, while they are holding the blanket to teach them how to associate the object with you. This way, they are less likely to panic or cry every time you leave them.

This transitional object will not only help with separation anxiety but also help your child deal with any drastic changes as they are growing up. Whenever they are distressed, afraid, or are experiencing something new, they will be able to seek and receive comfort from their transitional object.

5. Easier Adjustment

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Baby security blankets can greatly help with the development of the baby’s temperament as they are growing. Research has shown that security blankets can greatly affect a child’s happiness, improve their attention, and reduce impulsiveness.

Conclusion

Baby blankets promote healthy growth and development of both babies and toddlers alike. They can offer warmth and comfort and can help your child be happy and carefree while offering numerous other development benefits as well.