Category: Health

Maintaining a Healthy Diet During Chemotherapy

While chemotherapy is literally a life saver, it comes with side effects that are very hard to deal with, as anyone who has been through it well knows. One of the most significant challenges of chemotherapy is maintaining a healthy diet, which the body needs to fight infection and maintain strength. Chemo is responsible for a wide range of issues that interfere with healthy eating and affect people quite differently: Chemo can cause nausea, vomiting, diarrhea or constipation, appetite loss, changes in one’s sense of taste or smell that make eating unpleasant, dry mouth, mouth sores, sore throat, lactose intolerance, weight gain, and weight loss.

The infographic below, 20 Healthy Diet Tips for Chemotherapy, is important reading for anyone who is undergoing or soon to undergo chemotherapy. The suggestions are easy to follow, and brief enough to keep in mind or even tape to the refrigerator door. If you can make eating more enjoyable and more nutritious during the course of treatment, then you’re going to feel healthier and be healthier as time goes on.

Of course, if these tips and all else fails, never hesitate to consult your physician, a nurse or a dietician to review your situation and help you develop a plan to combat whatever dietary-related symptoms are affecting you. Continue reading for dietary inspiration.

How to Stay Eco-Friendly During the COVID-19 Pandemic

Over the last few months, the coronavirus pandemic has dominated the world and changed the way we live our lives. With the government implementing social distancing measures, and many people being ordered to stay at home, your day to day routine has probably suffered as a result. 

We all know how important it is to do our bit for the environment, so if you’re eco-conscious and wondering what steps to take, here are tips on how to stay eco-friendly during the COVID-19 pandemic.

Cut Down Energy Use

If you are working from home and want to make quick and easy changes to be more eco-friendly, cutting down on your energy use is the best place to start. Simple measures like switching off your smartphone or computer when they’re not in use, turning off appliances by the switch, and drying your clothes or medical scrubs outside instead of relying on a dryer can help keep your energy bills down and do your bit for the environment.

Don’t Waste Water

The coronavirus pandemic means we are not only just washing our hands more frequently, but we are potentially taking longer baths and showers. If this sounds like you, try and be more efficient with your showers so you can reduce your water waste. Whether it’s turning off the faucet as you scrub your hands, or keeping it off while you brush your teeth, you will notice a huge difference in your water bill at the end of the month once you start making changes.

Use Hand Sanitizer

If you’re going back to work or performing daily errands, bringing a small bottle of hand sanitizer with you can give you peace of mind and add an extra layer of protection against contracting the coronavirus. Hand sanitizer is deemed a green product as most of the ingredients that go into it originate from natural sources. If you run your own business, there are hand sanitizer dispensers that you can install in the workplace which will keep customers and employees safe. 

Ditch Your Car

For those who are currently working from home, ditching your car for the time being is another achievable eco-friendly goal. If possible, try and walk to your grocery store rather than taking the car. Not only will you be reducing your carbon footprint by leaving your vehicle at home, but this can serve as the perfect opportunity to factor in regular exercise. 

Change Your Diet

With many of us having more time on our hands than ever before, why not use this as a chance to change your diet? Rather than sitting around the house and gorging on junk food, incorporating plenty of fresh fruits and vegetables onto your plate can be a great way to help the planet. Buying from farmers’ markets, consuming more plants, and choosing organic animal products should be your first step to following an eco-friendly diet.

While restrictions are beginning to ease and more and more people are being allowed to return to work and resume normal life, there are many others who are still being ordered to stay at home. No matter your circumstance, all the tips above are great ways to stay eco-friendly during the COVID-19 pandemic.

Vegan vs. Plant-Based: the Debate

There’s a common misconception about vegan diets. For many people, a vegan diet is synonymous with a whole-food, plant-based diet. In reality, that couldn’t be further from the truth. The main difference between a vegan diet–even an organic one–and a whole-food, plant-based diet is the nutritional value. Both are devoid of animal products and animal by-products. However, there’s a thin line between consuming vegan junk food versus vegan nutrient-rich food. I mean, you can eat french fries and drink beer all day–that’s a vegan diet.

Breakfast

When you’re consuming a vegan diet, there are plenty of cereals you can eat for breakfast. Many of the sugar-filled cereals you find on the shelves of grocery stores are technically vegan. If you add your choice of dairy-free milk, you can still stick to your principles. The same holds true for coffee drinks. Many people love to drink dairy-free lattes from their favorite coffeehouses. By replacing the milk, you can maintain the vegan integrity of the latte. However, it doesn’t matter if you’re drinking sugar-filled lattes or cereals. If they’re filled with processed sugars and ingredients, you’re not giving your body the nutrients it needs to thrive so keep a toothpaste tablet and charcoal toothbrush in your purse. 

On a whole-food, plant-based diet, you might eat oatmeal with fruit and chia seeds for breakfast. If you add a ripe banana and cinnamon, you’ll start to get a banana-bread experience from your oatmeal that you’ll fall in love with. If you can’t imagine life without your lattes, switch the ingredients. Continue to use your favorite dairy-free milk. Add matcha powder, which is high in sugar-reducing antioxidants, for a nutrient-rich beverage. 

Lunch

Ever since the vegan movement exploded a few years ago, many restaurants, cookbooks, and experts have popped up. Since the demand is high, many retailers created vegan versions of various cheeses, meats, and more. It’s not difficult to find a restaurant in any major city with a vegan menu. As a result, it’s relatively easy to order a vegan burger that’s topped with vegan cheese and condiments. If you order a side of fries that’s topped with vegan cheese sauce, you can eat without worrying that you’re consuming a single animal product or by-product. 

However, you can’t eat that type of meal each day. This is because these manufactured vegan burgers tend to be highly-processed. Unless you know that the chef is preparing the burger from scratch, the chances are high that you’re eating something made in a factory. When food is processed, it tends to carry a lot of unhealthy oils and high sodium content. You might be eating a vegan burger, but you’re running the risk of clogging your arteries. And worse, many vegan burgers contain isolated soy protein. While there’s nothing wrong with soy itself, as a whole food, isolated soy protein is cancer-promoting. Here’s a great article on the science of soy.

The whole-food, plant-based diet will still allow burgers. However, you’re better off making them from scratch. You can easily create veggie burgers from bases like quinoa, black beans, and lentils. Chop vegetables like celery, carrots, and onion to provide texture, nutrition, and flavor. Prepare a side of sweet potato fries to go on the side. When you’ve prepared the meal at home, you’ll know exactly what’s going in it. You’ll also be able to ensure that you’re sticking to a whole-food, plant-based diet. 

Dinner

Since dinner is the final meal of the day, it’s wise to focus on a lighter meal. Learn to love salads. A salad is the easiest way to fulfill the requirements for a plant-based meal. Jazz them up by choosing a variety of ingredients. Instead of using lettuce, try a different green like arugula, spinach, or kale. Greens are filled with vitamins, fiber, and more. Chop up a few slices of onions to add to the mix. While tomatoes are delicious, switch them out from time to time. In its place, combine peaches, grapefruit, or mangos. Most store-bought salad dressings are filled with preservatives and oils. That’s why they can sit on grocery shelves. Instead, make your own vinaigrettes with vinegar, citrus fruit, fresh herbs, and other seasonings. To add some crunchiness, add nuts or seeds. Create a blend of almonds and poppy seeds. Throw them in a blender with some nutritional yeast flakes and a bit of salt. Pulse the mixture a few times before sprinkling it on top. 

Health Benefits

During these times, it’s especially important to develop a strong immune system. If you contract a virus, a healthy immune system will truly help you fight. By consuming nutrients found in fruits, vegetables, herbs, and whole grains, you’ll be well on your way to optimal health. In addition to eating healthy, the stress of avoiding the virus and quarantining can be exceptionally overwhelming. If you are feeling overwhelmed due to the time and stay-at-home orders, here are some great tips for getting past social isolation.

Most Common Neurological Disorders and Their Symptoms

Neurological disorders are the diseases and disorders related to the central and peripheral nervous systems. In simple words, it is a disorder related to the brain, spinal cord, cranial nerves, peripheral nerves, nerve roots, neuromuscular junction, and muscles. 

There are different diseases like Parkinson’s, dementia, Alzheimer’s, etc that fall under neurological disorders. Neurological disorders are extremely harmful and can affect your body and brain to a great extent leading to issues like impaired vision, loss of muscle strength, the decline in cognitive ability, etc. 

Neurological disorders affect a lot of people on a yearly basis. It is very important to know about these disorders and their symptoms in order to treat the patient and save their life.

More than 6 million people die due to stroke each year. And similarly, other neurological disorders claim a huge number of lives every year.

The following are the most common neurological disorders and their symptoms:

Headache

Headache, in simple terms, is a pain arising from the head or the upper neck of your body. It might sound like a small issue, but headaches are one of the most common neurological disorders affecting people of all ages and genders. 

You might think a headache is common and is something that happens when you are tired or stressed, but sometimes a chronic headache can be a symptom of an underlying condition. 

Headaches broadly fall into the following different categories-

  • Migraines
  • Cluster headaches
  • And tension headaches

Any minor headache occurring for a short period of time is nothing to worry about and it can be treated by resting or taking medicines. However, if the headaches occur repeatedly, it’s a sign that you should visit a neurology center and consult a doctor. 

The following are the common symptoms of chronic headache:

  • Continuous pain in the head and upper neck area
  • Pain and heaviness in the eyes while looking at bright objects 
  • Dizziness and vertigo 
  • Tenderness in the scalp area 
  • Nausea

Stroke

A stroke is a neurological condition where the blood supply to the brain is disrupted or reduced due to blockage or compressed nerve, preventing the brain tissue from receiving the required amount of oxygen and nutrients. 

Stroke is another most common neurological disorder affecting millions of people every year. A stroke occurs when the arteries leading to the brain or the arteries within the brain get impaired, causing damage to the brain. 

A person suffering from a stroke needs immediate medical help as the brain cells begin to die within a minute. The worst part about a stroke is that it’s really very difficult to anticipate a stroke. 

The following are the most common symptoms of a stroke:

 Blurred vision and difficulty to see things around you

  • Not being able to balance yourself and frequently experiencing dizziness 
  • Numbness and weakness in different parts and muscles of the body
  • Severe continuous headache 
  • Trouble in walking or lack of coordination
  • Difficulty in speaking 
  • Sudden confusion and difficulty in understanding things 

Dementia

Dementia is a collective term used to describe a number of issues related to the brain. Dementia is not a disease in itself, but it is a common term used to describe symptoms of decline in memory, difficulty in communicating, and thinking. 

Dementia is most common in old age people as aging leads to continuous loss of brain tissues which affects behavior, memory, perceptions, emotions, etc. 

The following are some of the common symptoms of dementia: 

  • Loss of memory and difficulty in remembering and recollecting things 
  • Difficulty in concentrating or focusing on anything like ready or writing
  • Difficulty in communicating or understanding words
  • Sudden mood swings 
  • Getting confused over small things easily 
  • Difficulty in reasoning, problem-solving, and performing difficult tasks. 

If you experience any of the above symptoms make sure to visit your nearest neurology center as some medication and therapies can help you to manage the symptoms. 

Parkinson

Parkinson is a nervous system disorder that affects your body movements. It is a progressive disorder that tends to worsen over the course of time. It normally affects people above the age of 55 or 60. 

Parkinson is caused when one or more nerve cells in the brain are damaged resulting in the decline of the dopamine levels in the brain. The symptoms become more evident as the dopamine levels become too low. 

The worst part about Parkinson is that it has no cure. Treatments can only help to lower the symptoms. 

The following are the common symptoms of Parkinson’s:

  • Tremor or shaking of your hands or fingers 
  • Body movements become slow
  • Stiffness and tightness in the muscles 
  • Loss of the sense of smell 
  • Changes in the speech making it slurred or slow
  • Constipation 
  • Impaired balance and poor posture 
  • Changes in handwriting 
  • Not being able to walk without support 

The above list of diseases and symptoms will help you to detect what’s wrong with the brain and will help you seek immediate medical assistance, which is very important in the case of any neurological disorder.

ALL YOU NEED TO KNOW ABOUT HANDLING ORGANIC WASTE?

Organic wastes are decomposable waste that is bio-degradable and can be soiled safely. A green bin is used to dispose of such as organic wastes. Green bins are huge, portable plastic or metal containers that can carry organic waste. The reason a green bin was introduced is to reduce the amount of waste transported to landfills by recycling waste that is biodegradable—organic wastes like soiled paper products, food wastes, pet wastes, or such similar wastes. Thus, a green bin is sought as a more convenient and feasible material.

What is organic waste?

  •   Organic waste is produced by living organisms, unlike inorganic, which is ultimately the other polar. Which makes organic wastes compostable and completely bio-degradable.
  •   Organic wastes are combined and entirely formed of carbon and hydrogen bonds. However, other forms of chemical waste do not contain traces of carbon.
  • , a major notable key feature is that organic wastes are affected by high temperatures. Heat and burning elements affect organic wastes, unlike inorganic wastes that do not burn.
  •   All organic wastes are composed of organisms that are of living or once-living plants. Organic matter does not contain any mineral-like characteristics.
  •   Upon further analysis, multiple research pieces suggest that organic matter is larger and more widely complex in general. When compared to inorganic wastes, they seem to be even more complicated. This complexity is sought to be present due to their structure and composition.
  •   organic wastes are insoluble in water. Natural waste materials do not form salt. Unlike inorganic matter, which is readily soluble to form salts.
  •   As organic waste is involved in its structure and composition, organic matter is depicted as having slower rates of an overall reaction than its counterpart.

Common examples of organic wastes

  •   Remains of food
  •   Fruits
  •   Cardboards
  •   Paper wastes
  •   Pet wastes

How to dispose of organic waste material?

Disposing of organic waste is pretty straightforward. They are easily disposable. Organic wastes are readily biodegradable and compostable. Therefore, green waste bins are present everywhere for you to dispose of organic wastes quickly. Green waste bins in Wellington is a commonplace to mass produce green waste bins. Another common way to dispose of organic waste is by disposing of in landfills or incinerators as organic wastes are safe to be buried under the soil or burned down completely. Even though organic wastes can be incinerated, burning is not cited as one of the best possible options, as it results in forming toxic fumes that are harmful to the living. 

Alternate options

Therefore, landfills are the go-to option for disposing of organic matter. But, the increase in landfills all around the localities has instigated the need to adapt an eco-friendlier method of disposing of organic waste. Therefore, better ways of handling organic waste and recycling are preferred. So, the food remains, which are a waste, are used to feed farm animals, and biological debris are disposed of through this method.

7 Tips to Switch Over to an Eco-Friendly Beauty Routine

With visiting a salon turning out to be a risky affair, it is becoming increasingly important to maintain a sustainable and eco-friendly beauty routine. 

If you do a search you can actually find quite a few sustainable alternatives to the beauty products you have been using all this while. Not only are these good for your skin, but they are also inexpensive and easily available.

Here are a few things you need to keep in mind before purchasing eco-friendly beauty products:

Make sure it suits your skin type

Knowing your skin type is very essential before you select any beauty product, even if it is eco-friendly and sustainable. This way you won’t have to worry about their side effects if any.

Start slow

You don’t have to replace all your beauty products with sustainable products at once. Take one product at a time. Read a few real beauty product reviews, ask for a sample, and try it for some time. If it doesn’t suit you, replace it with another until you find something suitable.

Take a look at the packaging

Reputed eco-friendly products always come with eco-friendly packaging. If you find something wrapped up in a plastic cover, it may not be a good idea to buy. Look for products that come in glass bottles and other eco-friendly material that can be recycled.

Go through the list of ingredients

Eco-friendly beauty products are usually made up of natural and organic ingredients such as algae and marine extracts. Make sure the products you buy don’t have microbeads or micro plastics in them. When building your sustainable skincare routine, look for ingredients like cocoa butter, vegetable oils, and beeswax instead of petroleum products that could be harmful.

Replace your tools along with your products

Replace all the tools that you use such as razors, wipes, cotton pads, hair brushes, brushes, and applicators with eco-friendly alternatives. You can just cut up an old towel and make yourself seven or eight reusable pads that can be washed and used as and when you need. Go for a stainless steel safety razor rather than a plastic disposable one. Look for hairbrushes, brushes, and applicators made of bamboo with synthetic bristles.

Choose shampoo bars over shampoos

You can get rid of all the plastic bottles in your bathroom by choosing shampoo bars. They last longer than shampoos and can be used on hair and body. Explore your options and choose something that goes with your preferences.

Cut down on the number of products

You don’t have to invest in too many beauty products to keep your skin looking healthy and glowing. All that you need is a good cleanser, a skin toner, and a moisturizer that suits your skin type. Not only will you be saving a lot of your time and money, but you will also be making a lot of space on your shelves without adding to the wastages.

Always recycle your beauty products as and when you finish using them. Wash the containers and store their lids and screw tops carefully. Adopt a simple beauty routine and enjoy your natural look.

Tips for Staying Healthy While Running Errands When the Latest Bug Is Going Around

COVID-19 has made us rethink our daily habits. When we normally would have taken a quick trip to the local store or spent the afternoon browsing our favorite shops, we now pause and consider whether that trip is really necessary. One quick trip out to the store to pick up a few things could expose you to coronavirus and make you sick.

However, it’s not just COVID-19 you should be thinking about. Flu season comes with many illnesses that you don’t want to experience. No matter what virus you’re trying to avoid, there are things you can do to stay healthy while you’re out of the house running errands.

 

Know How to Protect Yourself From Germs

The very best thing you can do is know how to protect yourself from germs when you’re out and about in the world, especially when you consider the fact that the flu virus can live on hard surfaces for up to eight hours. Just a few tips include:

• Make sure your vaccinations are up-to-date, which includes getting the flu shot
• Wash your hands several times a day and use hand sanitizer when you aren’t near a sink
• Avoid touching your eyes, mouth, and nose until you’ve had a chance to wash your hands
• Avoid touching common surfaces, like ATMs, door handles, and pens
• Sanitize items, like shopping carts, before using them
• Wear a mask when social distancing isn’t an option

Only Go on Necessary Trips

It’s easy to want to get out and go to your favorite store on a whim, but when you’re worried about the latest bug that’s going around, it’s a good idea to think a little more carefully about whether that trip is necessary or not.

While a virus is spreading, you should go on necessary trips only. That means running to the grocery store, stopping by the gas station, or heading to the local clothing store to purchase essentials, like underwear.

Having a hard time reducing the trips you take to local stores? Consider shopping online. You can even order your groceries online and pick them up or have them delivered right to your door.

 

Make a List to Keep Your Trip Short

If you have more than just a few items to grab, you should walk into the store with a list. Not only will having a list help you avoid frustration when trying to remember what you came to get, but it also has the potential to keep you healthy and safe.

Having a list ensures you pick up everything you need in a single trip. That way, you don’t have to make a second trip to the store to pick up whatever it is you forgot.

A list can also prevent you from doing any impulse shopping. You’ll go down only the aisles you need without wasting more time in the store wandering around looking at things you shouldn’t be buying.

 

Know When to Go Out

It’s important to avoid large crowds if you want to avoid getting sick when you’re out and about. You can’t always predict how many people are going to be there when you get to the store. However, there are things you can do to reduce the likelihood of running into a crowd when you go shopping.

Going early or going late is usually better than going during the middle of the day on the weekends. During the week, avoid going to the store around five when people are getting off of work. If you show up at the store and there’s a crowd, consider leaving and coming back at another time.

 

Leave Your Family at Home

It can be a lot more fun to go shopping with other people, but if you’re worried about getting sick, it’s much better to go shopping by yourself.

When you go shopping with your family, you’re more likely to spend more time in the store than you would if you went by yourself. It also exposes more of your family to germs, and if one catches an illness, you can bet that the rest of your household will end up getting sick too. Not to mention, little kids like to touch things they shouldn’t, which makes them a magnet for germs!

Just because the latest bug is going around doesn’t mean you should be stuck at home. You can go out into the world safely when you follow the tips on this list.

The Benefits of Practising Mindfulness

Mindfulness is a remarkable tool that will allow you to understand, tolerate, and deal with your emotions in healthy ways. It helps to alter your habitual responses by pausing and choosing how you act. Here are 5 reasons why you should try mindfulness practice:

    1. Mindfulness improves mental focus and concentration. Our minds are consistently all over the place and burdened with lots of information. This can often affect our concentration and productivity, which may consequently limit performance in tasks. Previous research has revealed that mindfulness meditation, such as pace-breathing exercises, offers a great way to become more present at the moment. Indeed, a recent study published by Trinity College Institute of Neuroscience reported that there is a strong link between breathing patterns and the brains ‘focus’ network. At a physiological level, breathing rhythms affect the level of circulating noradrenaline, a naturally occurring chemical which is involved in regulating attention and focus.
    2. Mindfulness can help battle stress. Humans have a habit of overthinking, stressing out, and obsessing, which can have a negative influence on the way we feel. Practising mindfulness offers you the space to think differently about the stress and become more aware of your thoughts. Not only this, but it provides you with the opportunity to identify the root cause of your stress and identify ways to overcome this.
    3. Improves sleep quality. Given that mindfulness meditation provides useful stress relief, it is not surprising that it can also alleviate insomnia and improve the overall quality of life. A recent study published in JAMA internal medicine, involving 49 individuals with insomnia, found that mindfulness meditation over a 6-week period significantly improved their insomnia, fatigue, and depression. The ability for mindfulness practice to remediate sleep issues consequently improves the quality of life long-term.
    4. Practising mindfulness improves mental health. In the last decade, psychotherapists have turned to mindfulness meditation as an important component in the treatment of numerous mental health problems, including depression, substance abuse, eating disorders, couples’ conflicts, anxiety disorders, and obsessive-compulsive disorder. Indeed, a recent large-scale systematic review of mindfulness-based interventions in healthcare, revealed that practising mindfulness significantly improved mental and physical symptoms of numerous conditions such as cancer, cardiovascular disease, chronic pain, depression, anxiety disorders in both adults and children.
    5. Improves overall physical health. Not only does mindfulness improve mental health, but experts have also suggested that practising mindfulness can also improve physical health in a number of ways. Recent evidence has revealed that mindfulness can help treat heart disease, low blood pressure, and also alleviate gastrointestinal difficulties. Importantly, mindfulness meditation has been found to relieve chronic pain symptoms. Mindfulness meditation can be used to manage pain, which allows you to become aware and also acknowledge the sensations of pain. At any point, you can shift your attention to more pleasant sensations in your body or your surroundings.

Ways to practice mindfulness

By focusing on the present and allowing yourself to be grounded in what’s going on around you, mindfulness practice creates a harmony between the physical brain and consciousness. Here are 6 ways of practising mindfulness:

1. Mindful breathing

Breathing is an important technique which forms the foundation of mindfulness practice. Enhancing your awareness of this innate life-giving force can improve your life through a variety of ways, particularly by bringing your focus back to the present moment. This focus helps to deepen each breath, which therefore engages the relaxation response and reduces the production of cortisol in the body. Cortisol is widely recognised as a ‘stress hormone’, therefore by reducing it, this consequently helps to attenuate your experience of stress. Not only this, but mindful breathing helps to control neurotransmitters in the brain, which initiates the growth of neural connections, resulting in a steadier state of mind.

2. Practising yoga

Modern yoga is a physical activity which involves practising a large array of postures called asanas, connected by flowing sequences called vinyasas. A relatively recent form of yoga, Mindful Yoga, applies traditional Buddhist mindfulness teachings to the practice of yoga, as a way to cultivate greater awareness, consciousness, and remarkably improved quality of life. Mindful yoga is often accompanied by breathing exercises, which further help to achieve focus and control in the present moment.

3. Mindful listening

Listening is a socio-cognitive activity which is affected by our experience as well as our future expectations. Naturally, we have a tendency to listen more closely to information which is deemed ‘important’ and filter out irrelevant information. As a result, mindful listening allows you to be present and aware of the environment around you. Listening to colleagues, responding with questions and attempting to view situations from different perspectives, will consequently make you more mindful.

4. Mindful eating

According to The Centre for Mindful Eating, “Eating mindfully allows yourself to become aware of the nurturing opportunities that are available through selection and preparation of food, by respecting your own inner wisdom”. In simpler terms, mindful eating involves using all of your senses to choose to eat food that is both satisfying and nourishing to your body and acknowledging these responses without judgement. As a result, you will become increasingly aware of the physical hunger and satiety cues that guide your decisions to begin and end eating. 

5. Mindful walking 

Whether you’re moving between floors of a building, on a city street, or walking from one lecture to another, mindful walking is an opportunity to guide yourself out of the distracted autopilot mode. Walking meditation can be a formal practice, or it can be an informal act, for instance whenever you need to travel from point A to B. This technique allows you to completely immerse yourself in the surroundings, providing you with an opportunity to acknowledge aspects of the environment that you would normally miss. 

6. Start your morning with the right mindset

First, when you wake up, take a few deep breaths before getting out of your bed. This will give your brain an oxygen boost, which will help to get you out of bed and start afresh. Refrain from grabbing your phone immediately, and instead take a few minutes to visualize the day ahead. Rather than thinking about what happened the day before, focus your attention on what you want to achieve throughout the day, making sure you plan breaks to ensure you retain focus. You could even incorporate CBD-based products into your morning routine, whether this is CBD capsules or even CBD-infused coffee to provide you with an instant caffeine-kick! By repeating this morning routine daily, you set yourself up for a positive mindfulness experience throughout the day.

Reason to use CBD for mindfulness

Cannabidiol (CBD) is a naturally occurring, non-psychoactive compound extracted from the cannabis-based hemp plant. In recent years, there has been a surge in interest in CBD products, thanks to its diverse and effective therapeutic and medicinal applications. Indeed, a recent large-scale nationwide CBD survey reported that a remarkable 7.8 million UK adults (approximately 15% of the UK population) have bought CBD products in the past year alone. With this in mind, more practitioners of meditation and yoga have found that the calming and anti-anxiety effects CBD offers are beneficial for cultivating mindfulness. 

According to S.N Goenka, a renowned Indian Vipassana meditation teacher, there are two primary obstacles to successful mindfulness meditation. The first is an inability to retain full focus, and the second is worry or doubt. These issues can be easily circumnavigated with CBD.  Indeed, a recent study demonstrated that low doses of CBD resulted in increased alertness and focus. Not only does CBD increase alertness, but it also prevents hyperactivity in the brain. Given that CBD is capable of controlling the stream of intrusive thoughts that goes through our mind, it is not surprising that CBD can also help to reduce the occurrence of worry and doubt – providing important anxiolytic effects. Whilst CBD benefits provide you with greater control of your thoughts and worries, it is important to note that CBD is not a magical mindfulness supplement and therefore will not ‘cure’ pre-existing conditions. 

Another key obstacle to mindfulness practice is pain. Individuals who perform yoga as part of their mindful practice, often report leg cramps, joint pain and sore muscles – which can act as a deterrent to further practice. CBD-infused topical muscle creams provide an effective treatment for pain management following yoga practice, acting somewhat similarly to a painkiller.

What are the types of products infused with CBD available on the market?

CBD-infused products market ranges from oils to different types of CBD cream, vape juices and edibles. The most popular and versatile products that contain CBD include oils that are designed for sublingual use. The reason for their popularity is the fact that they have a very short activation time. Capsules, on the other hand, have a shorter onset time because they need to be digested first. However, due to the slow activation and the digestion process, they also stay activated in one’s body for a more prolonged period of time. Same goes for any edibles such as CBD gummies or CBD chocolates. The choice of a type of product depends entirely on your personal preferences, so do your research and choose for yourself what option to opt for.

CBD and its side effects

Like any substance, cannabidiol has side effects. The most common is dry mouth, which is due to the CBD inhibiting endocannabinoid receptors in the salivary glands, which therefore attenuates gland secretion. Other reported side effects include: 

  • Drowsiness
  • Lightheadedness
  • Diarrhoea
  • Tremors

However, it must be noted that these side effects are relatively rare. No evidence has suggested that CBD affects heart rate, blood pressure or body temperature, making it even more favourable to scientific researchers and health professionals. 

So far there has been little conclusive data on CBD and pregnancy. Given that CBD readily crosses the placenta and comes into contact with the fetus, many scientists have recommended that pregnant women should not take CBD. Until scientists better understand how CBD affects the growing baby, experts have suggested that it’s best to be cautious and avoid CBD during pregnancy.

Key takeaways on CBD and mindfulness

Mindfulness is the state of awareness when the body, its senses and the mind are working in harmony with one another in order to feel present in the moment. Many techniques such as breathing exercises, mindful walking and yoga provide a great way to practice mindfulness. Sizeable evidence has also revealed that CBD combined with mindfulness practice provides a greater awareness during and after practice – producing long-lasting positive effects on mental state. This is because CBD can help to achieve a more relaxed condition and a clear mind, which consequently helps to relieve anxiety, depression, stress and many other conditions. With this in mind, why not try CBD for mindfulness, and experience these effects for yourself.

How To Use CBD To Reduce Pandemic Anxiety?

With the outbreak of the COVID-19 virus, 2020 brought a lot of change, and the everyday lives of many people around the globe began looking different. While stay-at-home orders are still in place, most individuals slowly but surely are trying to adapt to life with restricted conditions where self-isolation is part of our daily routine. No matter how well you handle these unprecedented times, the current state of the world, being stuck at home, and receiving constant reminders of the dangers toward your health, can lead to increased stress levels and overall anxiety. 

Luckily, you don’t have to accept this pressure and hard mental state, as your new normal. It’s a good time to consider using the help of natural supplements and pick up a CBD habit. Today, an increasing number of people are turning to use of CBD oil to provide relief in case of muscle pain and chronic aches, regulation of sleep quality, some good skincare, or peace of mind. With CBD products in your pocket, you will have something to reduce the stress associated with coronavirus, and lockdown can start to feel more manageable than ever before. So, let’s find out the best five ways to use CBD oil and alleviate stress & anxiety while staying at home.

Start Your Day On The Right Foot

If every morning becomes the most dreaded part throughout the day and seems like it controls you instead of the opposite, then creating a consistent routine can help to organise your time and cope with the stress. No matter what time you prefer to wake up, having a healthy morning can work wonders for your wellness and general well-being. A proper morning routine helps to centre your body and mind and change the full forecast of the upcoming day. 

Cannabidiol (or CBD) is a natural and generally safe remedy that is known as an effective stress-reducer and mood-booster. It’s known to interact with the endocannabinoid system to stimulate special receptors in the brain and regulate most body functions. Since the endocannabinoid system is involved in basic processes occurring in an organism such as sleep, stress, appetite, mood, immune system, pain, memory, temperature, and others, CBD oil can help to provide relief and support all elements in balance.

One of the best and tasty ways to create a grounding morning ritual is to use CBD as a complement to your well-balanced breakfast or add a few drops of oil to your beverages. It can be coffee, tea, smoothie, juice, or any drink of your choice to help you relax, decrease stress, and boost energy levels to take on the day. Just remember to research a few different CBD oils first to ensure that you are making the right choice for your needs. For example, if you live in the UK, researching the top rated CBD oil UK customers can buy can help you to narrow down your options.

Improve Your Focus

Whether it’s work or home-related activities, many people are struggling to concentrate while staying indoors. Feeling concerned, anxious, stressed out as well as being subjected to any type of pain can make it hard to think straight, be productive, motivated, and concentrated on work and what you are doing at this very moment. 

That is where CBD can come in handy. Diminishing pain, stress, and anxiety are one of the many potential benefits of CBD oil. By lowering stress levels, you are keeping your body out of all-consuming ‘fight-or-flight’ mode, which in turn helps to add more room for productivity and concentration. Also, CBD may help with hyperactivity and can act as a natural mood booster to maintain a more positive work environment and keep you in the zone while you are working. 

If you are into vaping, inhaling CBD vape oil is a potent and tasty way to get CBD before work or during work and receive beneficial effects faster due to the high bioavailability. Vaping CBD oil might help to perceive each moment and distract from negative thoughts to be less reactive and more proactive in case of challenging situations. You can use CBD vape cartridges, disposable/reusable vape pens, or add CBD vape oil, e-liquid, and vape additives in a tank which heats the CBD oil into a vapour to experience positive effects. 

Be Active & Meditate

Since the lines between work and home blur, it’s essential not to forget about self-care and save your focus toward your mental health by doing various activities intended to lower stress and promote wellness and happiness. Physical activity at any time of your day is a beneficial practice for good health and mental well-being. Despite the fact that gyms are closed, you can still do regular workout sessions and get good-body vibes indoors by using your room or any suitable place in your home. 

You can do a 30-minute yoga session, complete a free online workout video, take a jog and power-walk around the block, or even take part in a mini-dance party with your family members. A good idea to refer to daily meditation to create an overall sense of well-being, alleviate stress, and boost concentration. This technique is especially effective for rebooting your brain in the mornings to start your day in a calm state of mind and in the evenings to experience restful sleep.

No matter what activity you choose, you can improve your exercise regime, regulate mood swings, stimulate energy, stamina, and concentration by taking CBD. It can also help to decrease pain and inflammation, heal injuries, and speed up post-workout recovery to continue on your goals toward physical and mental health. 

Relax With Warm Bath

After a long and busy day full of various activities, incorporating time for relaxation can help to restore energy, relieve tension, and keep a person at his best. During this uncertain period, long soak in a bath tube is one of the pleasant and most satisfying methods to unwind. It can also contribute to more restful sleep, relief of muscle soreness, increased blood flow, and circulation. 

The benefits of a warm bath before bed can be doubled with the use of CBD oil. You can pour a couple of drops into your bath or just use read-made CBD bath bombs to pamper yourself. Such bath time softens the skin and provides relaxation and fatigue relief while diminishing the appearance of age lines and scars. The topical application of CBD allows beneficial components to penetrate through the skin layers and work together with cannabinoid receptors. Bath bombs are also typically loaded with aromatic essential oils to enhance benefits to your skin by soothing and moisturising it.

As an addition, you can create a mini-spa setting and integrate CBD into your skincare routine by using CBD creams, lotions, and face masks or simply by adding your CBD oil in your skincare products. Regardless of the chosen way to spend your relaxing time, CBD enriched products can offer a well-rounded experience while supplying CBD advantages that you seek.

Create Perfect Sleep Regimen

Getting a good night’s sleep is vital for having the right start of your day. Lack of sleep might have a negative impact on your physical and mental health and flow-on effect on the rest of life. Furthermore, sleep deficiency can cause mood changes, weaken the immune system and lead to many chronic health conditions such as heart disease, obesity, diabetes, strokes, and even cancer. 

As many people are subjected to different sleep disturbances such as insomnia, hypersomnia, and restless sleep,  try to build a calming routine before going to bed. Try to refrain from the use of a phone at least two hours prior to bedtime, read a book or listen to a relaxing playlist, and consider using CBD oil canada to calm mindset and fall asleep faster and easier. 

Consuming CBD oil before bed is a beneficial habit to improve sleep quality and enjoy better quality sleep. CBD is able to lower overactive thoughts and diminish anxiety, stress, and pain, which are the common triggers of troubles falling asleep. What’s more, the sublingual intake of CBD increases bioavailability and provides benefits quicker. Therefore, be sure to use oil or tincture before going to bed or keeping CBD products on your nightstand in case you can’t fall asleep faster. As a result, getting to bed early and sleeping from 7 to 9 hours per night can help to maintain optimum health, wake up earlier, enjoy sunlight, and also ensure you organism obtains needed vitamin D.

How to Fuel Yourself for a HIIT Workout

Leading a fast-paced urban life has inspired many people to turn to time-saving, explosive workouts that ensure health and fitness without spending hours at the gym. One category of those workouts is aptly named HIIT, or high-intensity interval training, which encompasses a wide range of exercises, it’s extremely flexible, and allows individuals to work out regularly, at home, and outside. 

Then the lockdown came, and even more fitness enthusiasts turned to HIIT as the perfect way to boost energy levels, grow strength, and stay healthy during these trying times. Now, if you’re new to this training method, it’s time to adapt your menu to have enough energy to perform these workouts safely, and stay energized afterward for all your daily chores. Here are a few ideas to implement!

Keep your water bottle close

You already know that your body largely consists of water, so it’s natural that medical professionals keep insisting that we should improve our hydration habits for the sake of our health. For HIIT specifically, water is vital to make sure that your muscles can withstand the effort you’re about to exert, and to recuperate properly afterward. 

The simplest way to hydrate more is to get a reusable water bottle and keep it nearby all day long. This doesn’t refer only to how much water you drink while you train. It’s key to keep hydrating properly during the day, so that you help your body recover and make the most of all the great nutrients you get through food. 

Refine your pre workout routine

If professional athletes trust supplements to improve their performance, why shouldn’t the rest of us, mere mortals, take advantage? With a little bit of research, you can find the most optimal pre workout supplements drink to add to your training routine, and thus boost your energy levels with all the right ingredients. 

You’ll notice that not only will you have ample energy for every rep in each session, but that you have better focus throughout the entire training, and that you can gradually improve your performance. Additionally, these drinks are designed to help your body recover more easily afterward, so pre workout additions can actually improve your post workout, too.

Don’t be stingy with those carbs

Now that we’re on the subject on post workout foods, many people who are looking to shed a few pounds with this powerful training system will steer clear of carbs. While this is a healthy approach when managed properly, there are also clear benefits to consuming healthy carbs in moderate amounts.

They help replenish your muscles’ glycogen stores, they help your body produce sustained energy for hours after your training, and they are found in fiber-rich foods, which is ideal for digestion. So, it’s good to turn to carbs but opt for healthy carbs such as fruits, vegetables, whole grains, nuts, and seeds. 

Make sure you eat plenty of protein

Depending on your lifestyle, whether you’re vegetarian, vegan, or you eat dairy and meat, you can diversify your menu in such a way to introduce ample protein. This is a pivotal step in enhancing your HIIT workouts because protein keeps you feeling satiated for longer, it builds muscle, and it’s an essential macronutrient vital for all of your bodily functions, including your immune system.

You can tailor your menu by determining when you train. If you exercise first thing in the morning, the sheer intensity of your HIIT workout will make you feel nauseated if you eat heavy meals. Instead, save those proteins for after training to rebuild your muscles and to give you a sustained source of healthy energy for hours on end. 

Steer clear of sugar

Sometimes, it’s not about what you do consume, but more about what you leave out. While sugar cravings are very common, and you might find that a candy bar is a perfect way to get an immediate energy boost, it’s an unhealthy mechanism that doesn’t really solve the problem.

Instead, aim to reduce your processed sugar intake by kicking sodas, candy bars, and other store-bought treats. You can replace them with fiber-packed fresh fruit, which is also loaded with vitamins, enzymes, and minerals. Plus, when you make sure that you eat enough protein, you’ll reduce the cravings and feel full for longer. 

There you have it! Hopefully, these guidelines will help you revamp your nutrition and hydration in such a way that your workouts will be all the more effective. Plus, keeping an eye on what you eat and how much you eat will allow you to build a lean, strong physique, and to make the most of each HIIT session in your routine.