How To Effectively Deal With Insomnia

Toss, turn, squeeze your eyes shut – rinse and repeat until morning. Insomnia is a difficult condition to work with, and not being able to sleep may be pretty common, but when it starts affecting your daily life, you need to get some help with it. You can’t just close your eyes and go to sleep, either, as this is way beyond the usual tired. You need to consider the ways that you can ensure that you get a better night of sleep.

There are two types of insomnia, and one of them has a direct influence on you as a person, and the other is a medical condition. Whether it’s one night or three weeks, you can find that insomnia affects you and your mental health without question. You need to get a handle on this so that you can feel comfortable and rested, and we’ve got some tips to help you to deal with it properly.

  1. Send Yourself To Bed. You need a bedtime if you want to make sure that you get a rested night of sleep, but this should be a consistent bedtime and imposed every single night. It sounds like a childish thing to do, but it’s a bedtime routine that will help to train your body into sleeping at the appropriate time each night. When you get into a routine, you’re going to find it much easier to rest and eventually, you’ll get through your evenings and nights with much better rest and a permanent sleep solution up your sleeve. 
  2. Set Up Your Bed. You need to look at these Puffy reviews to know that you are going to get the best mattress for your sleep. You have to be comfortable, right? Well, a big part of that comfort is going to ensure that you are sleeping in the right mattress and pillow combination. You need to ensure that you are able to sleep well, and that means feeling like you’re sleeping on a cloud. Make sure that you use different duvet thicknesses for different times of the year. You can use lighter duvets and blankets in the summer compared to the winter, and you can keep your body temperature at the right level. If you are too hot, you won’t sleep well, just as you wouldn’t if you were too cold. Temperature is paramount for your comfort, and it’ll be in your bedsheets as to whether you can make sure you feel it!
  3. Don’t Nap. If you’re a napper, it’s time to retrain your brain. Stop napping during the day and give yourself the chance to have a better sleep at night. When you choose to nap, you’re choosing to avoid sleeping well at night. With a good bedtime routine, you can ensure that you are sleeping through the night without a need for a nap in the afternoon.
  4. Slow Down On Caffeine. We all know that caffeine will keep the brain awake. If you ensure that you slow down on any caffeine after lunchtime, you can guarantee a better night of sleep. It’s not just coffee – try to avoid other food and drinks that are high in caffeine, too. Energy drinks are a big no-no before bed, too. Stick to herbal teas and other drinks instead.
  5. Make a List. Before you go to sleep. Get down on paper all of the things that you need to do the next day. Doing this, you will be able to get the “busy” out of your head and feel much more rested for it. You need that brain dump on paper to stop the need to swirl over all the things that you have been dwelling on. You need to have a clear mind and sleep comes easier to an empty think tank!
  6. Meditate. Sometimes, you need to unwind the mind before you can sleep. Meditation is the perfect way to do this, and you can do it before you even get into bed. This can leave you feeling incredibly relaxed and able to rest properly, too. You might find that yoga before bed is a great idea, and you will do better when you feel relaxed in your bones.
  7. Doctor. Lastly, see a doctor! You need to get some help to deal with this and if it turns out to be a medical condition, you can get the help that you need to rest better. Insomnia is a real medical issue for the most part, and your doctor can help you to feel better about what’s going on.

3 Ways That Scaling down Your Focus Can Help Boost Your Well-Being

There’s a weird phenomenon going on these days, which has been commented on by a number of leading psychologists and public health experts.

Namely, anxiety, depression, and assorted mental health issues are on the rise, and in many cases have spiked to record highs – while, at the same time, the material comforts available to the average person have been increasing dramatically.

Clearly, whatever else is going on in your life, it’s very important to work on safeguarding and optimising your sense of well-being.

Here are a few reasons why the strategy of “scaling down your focus” – in other words, focusing more on your own actions, your immediate environment, and the things you can influence directly – can significantly help to boost your well-being.

By giving you a psychological break from all the complexities of the world at large

The world at large is very complex, tricky, and can often seem innately chaotic and on the verge of catastrophe.

There are many large-scale institutions, forces, and structures in society that are difficult to get a handle on. For example, you can learn more at money creation about the shady behaviour of institutions like the Federal Reserve.

At the end of the day, though, if you spend a significant proportion of your time on a regular basis panicking about the world at large, or large-scale institutions that are far from your ability to directly influence, you’re undoubtedly going to feel far more stressed, nervous, and on edge than you otherwise would.

Bringing your focus back to a more “local” scale gives you a psychological break from all the complexities of the world at large, and can simply help you to relax.

By getting you into the habit of taking action where it has the greatest personal impact, and where you can see the result most clearly

There are many reasons why people become apathetic and jaded in life, but there seems to be good psychological evidence that at least one of those reasons has to do with people feeling helpless to make a significant change – or, in any case, to take actions which yield satisfying and visible results.

As it so happens, the more you get into the habit of taking action in your immediate “sphere of influence,” the greater the personal impact of your actions will be, and the better able you will be to see the results clearly and upfront.

In other words, you’ll begin feeling like you’re in charge of your life in a much more direct way, and that’s a very empowering place to be.

By helping to improve the odds that you will achieve your dreams

We all have dreams and ambitions in life, but in order to achieve anything above the ordinary, it’s necessary to invest a significant amount of time, attention, and energy in any given endeavour.

When you waste less time worrying about the news, or obsessing over events that you can’t influence, you will simultaneously free up a lot of time and energy to be spent in ways that will immediately benefit your life and increase the odds that you will be able to achieve your dreams.

Nine Ways You Can Invest In Yourself Today

Investing in yourself can be hard. Adult working life is hard, tiring and work-filled – it often feels like running on a treadmill, non-stop. It’s challenging to look after yourself, get proper rest, and live up to the impossible beauty and health standards set by society and social media. ‘Self care’ culture has created a branded image of what it means to look after yourself – one that is often unachievable. This being said, there are ways you can readjust your attitude to health and wellness and self care. Here are ten ways you can affordably, reasonably invest in yourself today!

  1. Focusing On The Essentials

When push comes to shove, having time for every single thing becomes impossible. Your life is full of obligations, distractions and seemingly important endeavors. But when you pare down to the basics, you’ll realize how many things you didn’t need in the first place. If you feel yourself becoming burned out or exhausted, focus on the essentials. 

Make yourself a list of all your daily responsibilities, big and small – from showing up to work, to taking care of the kids, to brushing your teeth, to cleaning your home – then list them in order of absolute priority. Find the essentials and do them with pride, but try to pare down your extra responsibilities to the minimum. These will help you focus and be less stressed out about your packed schedule!

2. Don’t Over-Plan

As a society we are obsessed with planning our life’s trajectory. At what age do I want to get married? At what age do I want to have children? Reach my career goals? Buy my first house? Get my dream car? Reach my goal weight? Planning is useful and can make us feel in control, but over-planning can take over from the actual living part of life. Plus, over-planning gets in the way of enjoyment when things don’t go to plan. If you don’t reach one of the goals you set for yourself, you can feel dejected, upset, downtrodden and like a downright failure.

Over-planning applies pressure to your mental health which is unhelpful and detrimental to your day to day life. The best laid plans of any person will go awry; do not hold yourself up to an impossible standard, but instead, plan gently and learn to assume that things will go wrong somehow or some way. 

3. Living In The Present

Just like over-planning, living outside of the moment allows life to pass you by without even seeing it. If you’re always obsessing over the next new thing, the next goal, or the next project, you’ll never learn to enjoy what you have right now. Taking the time to breathe and be present is essential in order to love life to the fullest.

How can we achieve this? Honestly, nobody fully achieves true presence. It’s impossible to perfect, particularly with the distractions of our smartphones in place. However, trying to live in the moment means lingering an extra few seconds on a lovely moment; appreciating the small things in life, and revelling in the fortune and family that surround you every day.

4. Take A Social Media Break

Social media is in the very fabric of our existence at this point. Businesses and individuals alike are tied inextricably to its pull – we live and breathe it, using it daily to post our photos, opinions, and promotions online. Social media can be really fun, but it also creates a sense of social pressure, particularly for young people. Plus, these apps are designed to be addictive, increasing your scroll time and creating more revenue. Before we know it, we’re scrolling before bed, when we wake up, during mealtimes and at work. 

Try to take a break from social media. You can make it a challenge – set yourself a time period for which you will delete social media apps from your phone. You will be amazed at how quickly you do not miss these apps, and how much time you have on your hands!

5. Get Back Into Reading

With our increasingly busy lives and our phones as extensions of our limbs, there is not much time left for reading. Plus, scientists are discovering that the immediacy of our lives – immediate access to news, information, friends and family using technology – has lessened our concentration span. This means we are less likely to spend time reading and broadening our minds.

If you used to be an avid reader but have lost your motivation for it, you’re not alone. Thousands of people are in the same boat as you. Try getting slowly back into it – a few pages a night before bed of an interesting book you’ve always been meaning to read. If even that is too much for you, try audiobooks! Then you can consume literature on the move, while driving or running.

6. Getting Into Plants

Investing in yourself doesn’t always mean making financial or health decisions. Sometimes investing in yourself is about creating space in your life for relaxation and tranquility. Plants and growing help center your mind and create a peaceful feeling. Psychologists say that the color green helps your brain release relaxing chemicals and hormones, helping you to feel calm. Plus, houseplants look beautiful in your home space and are cost-effective additions to your life!

If you want to go one step further, try to grow your own food. This can start with simple things like herbs, and once you’ve gotten the hang of it, you can move on to vegetables and fruit. This is a super satisfying hobby which you can share with your friends and family – plus, it encourages good diet and healthy living.

7. Listen To Your Body

This is a crucial step to self-investment. Listening to your body sounds easy – sleep when you’re tired, eat when you’re hungry – but this basic human habit has become clouded when work culture and family pressures get in the way. Often, we push through our tiredness, we eat when we are bored, and we over-stretch our brains. 

Listening to your body means being in tune with your needs, and responding to them.   Intuitive eating, a practice which focuses on eating food only when your body asks for it and acknowledging which foods make you feel energized and which ones make you feel worse, is increasingly popular nowadays. Likewise, if you need sleep, sleep – don’t push through for the sake of ‘the grind’. Listening to your body will help your health and happiness in ways you can barely imagine.

One key facet of listening to your body’s signals is recognizing and acknowledging pain. This could be specific physical pain which you’ve chosen to ‘push through’, such as a painful tooth, a twinging knee or a chronic headache. In actual fact, it could be an infected tooth, a torn ligament or a stress migraine which needs attention and care. Similarly, emotional pain, from your past or present situation, is not to be ignored but faced head on. This kindness towards yourself and your body will be rewarded with healing, and further health in the future.

8. Concentrate on Health, Not Appearance

This is vital to help you with your mental and physical health. Social media and impossible Hollywood standards of beauty make us feel inadequate when we don’t match them. These pressures cause people, particularly women, to engage in unhealthy dieting, pills, teas and exercise regimes which are designed to drop weight, not actually increase health. These short-term quick-fixes are unhealthy and bound to fail once you go back to your normal routine.

If you feel you are unhealthy and want to make a change, try to concentrate on how you feel, not how you look. Many people who look stereotypically toned and healthy are not actually mentally healthy, and can be engaging in dieting which doesn’t benefit their body either. Your organs and brain are more important than a picture on Instagram – focus on these, and you will unlock your full potential and enjoy a healthier life.

9. Start A Passion Project

Even if your life feels full to the brim, you might be able to get more enjoyment out of your time. If you have a passion such as art, singing, sport or gardening, you can explore it by starting a passion project. This could be a solo journey, like training for a marathon or attending art classes, or it could involve family, friends and members of the community. Doing something you love just because you love it is a satisfaction like no other.


Investing in yourself is about finding ways to help the future you do well. This means facing your demons, making room for calmness and focusing on what makes you feel good, happy and strong in your life. With these tools, you are equipping your future self with health, happiness and a great approach to life!

Supporting Yourself During And After Cancer Treatment

Studies show that cancer survival rates are steadily increasing. Nonetheless, undergoing the medical care needed to cure and treat cancer cells will change your life forever. Therefore, it’s imperative that you give yourself the best chance of recovering in the most comfortable fashion.

It is a complicated situation that requires investments that cover your physical and mental wellbeing. Here are some of the best solutions at your disposal to ensure that you prepare and recover in style.

1| Building Better Surroundings

Whether you realize it or not, home surroundings can have a major influence on your life after the treatment. Your decisions impact the atmosphere to set a better mood. Moreover, décor choices can actually make you healthier. Supporting your general wellbeing may also boost your physical recovery. This is in addition to the mental benefits of feeling in control.

Home surroundings are integral as you’ll spend more time here than any other setting. However, it’s equally necessary to surround yourself with the right people. This is the perfect time to analyze friendships and act accordingly.

2| Choosing The Right Treatment 

Above all else, you deserve the best treatment. It can boost survival rates, make the procedure feel less daunting, and aid recovery times. Medical experts will provide detailed insight into the various options at your disposal. Still, the use of precision proton cancer treatment is often advised for fighting tumors. The absence of damage to healthy cells is highly important.

In addition to the right type of treatment, you must find the best setting and team of specialists for the job. If nothing else, you should seek transparent communication. After all, knowing where things stand is crucial for your mental preparations and general wellbeing.

3| Seeking Outside Support

Your internal network of friends and relatives is vital. Still, the fact that they cannot relate to what you are going through does cause a few issues. Therefore, signing up to a forum for cancer patients provides solace. The knowledge that you are not alone is very comforting while this network can offer tips and tricks for ongoing struggles.

Many cancer patients make friends for life with others that are in a similar fate. For the sake of your mental health alone, this is a feature that should appear on everyone’s strategy. Besides, you can often pay back their support by helping others over the months to come.

4| Overcoming Financial Worries

Stress will cause additional strain on the body, which can be devastating after a treatment. Financial worries are the most common source of stress, and even more frequent when insecurity surrounds your job. The YNAB personal budgeting software is a great tool for gaining organizational control. Still, extra steps may be required to achieve the desired outcome.

Trimming the fat from cell phone packages and monthly services is vital. Meanwhile, any opportunity to sell items you no longer use should be grabbed with both hands. Spend less time worrying about your money, and more time focusing on your recovery. You will not regret it. 

Making Sure Your Elderly Loved Ones Are Taken Care Of

We’ve always cared for our elderly loved ones. These are the people we’ve built bonds with our whole lives. They’re the people who probably looked out for us when we were young and helped us to grow and blossom into the adults we are today. If you have an elderly loved one in your life, chances are you now want to return the favour as they age and grow more vulnerable. This, of course, can seem odd. Seeing strength and ability to care switch from their hands to yours may feel unfamiliar and it can be sad to watch someone going through the ageing process and beginning to find life harder and more difficult. But being able to help can make all the difference. Here are a few steps that you can take to ensure that your elderly loved ones are cared for and taken care of as best possible at all times!

The Current Pandemic

Let’s start by taking a look at how you can help your elderly loved ones throughout this pandemic. The outbreak of coronavirus and Covid-19 has taken us all by surprise and its hit some demographics of people harder than others. This pandemic has sadly impacted the elderly more than any other age group, often proving fatal when elderly individuals contract the disease. So, governments around the world have largely recommended that those aged over 70 “shelter” and avoid going outside at all. This, of course, has had a huge impact on the wellbeing of the elderly. Not only are they at higher risk of becoming ill, but they are also likely to become lonely over this period where people can’t spend time close to them or in their homes. There are steps, however, that you can take to help them in this specific period and under these specific conditions.

  • Make Sure They Have the Most Up to Date Information – what we know about coronavirus, the rules and the regulations we are living by are all changing on a regular basis as more and more is discovered. Make sure that your elderly loved ones have all the information they could possibly need. Remember that many elderly individuals do not get their news from social media and the internet like we do – many rely on newspapers, which they may not be getting right now as they are unable to go to the shops.
  • Get Their Essentials for Them – many of us have been relying on online delivery for a while now. But many elderly individuals don’t have internet access or do not know how to shop online. Try to get their essentials for them, as they may be unable to get to the shops. This includes food shopping and collecting prescriptions.
  • Keep In Touch – if your elderly loved ones have been sheltering this whole time, chances are they’re feeling pretty lonely. Many may not have been out of their homes to socialise for months. Make sure to keep in touch so that they don’t feel completely alone. Give them a phone call every day to check in on them and provide them with some company.

Times In General

Of course, the pandemic won’t last forever. So here are a few areas you should focus on in general times!

Assess Their Living Needs

The first area you should focus on to ensure that your elderly loved one is getting everything they need is to assess their living needs. As you can imagine, needs come before preferences and you need to ensure that your loved ones are in a safe and healthy environment and that they can either look after themselves effectively or that they are getting the care that they need if they cannot. If your elderly loved one is fine living in their own home and happy living in their own home, then this is great. After all, they’ve spent their whole lives working for the property and they may have spent years there, really making it their home where they can feel comfortable and safe. However, if your loved one is struggling, you may need to consider some options.

  • Adapting Their Home – standard homes may not be ideal for all elderly individuals. Many struggle with stairs, getting in and out of the bath to shower or bathe and other basics. In this case, you may be able to adapt their home with additions like stairlifts and walk in baths to make their day to day life easier.
  • Moving Home – sometimes, their home may simply be unlivable. But if they are capable of living independently or with minor support, moving home could be an option. Consider bungalows or an annexe attached to your own home if you have the space and budget.
  • Care Services – if your loved one’s home is fine, but they just need a little help and you’re unable to be there all the time, you may want to consider care services like health and help visitors or even live-in care. Here, a professional will live in their home with them, providing them with around the clock care and support.
  • Care Homes – another option is care homes. These are great for elderly individuals who may need regular medical care and daily support. They are also great for elderly individuals who are becoming lonely and would like the company of others their age. Care homes are constantly staffed with medical teams and support workers and have many residents who can keep your elderly loved one company. Of course, make sure to thoroughly view and check reviews on any institution you’re considering. You only want the best quality facilities and care for your loved one!

This may feel like a lot of responsibility, but it’s important that you take all of these things into consideration and look after your elderly loved ones as needed. Hopefully, the above information has given you some good ideas and areas to focus on!

Time To take Control Of Your Life: The Positive Changes You Can Make

We can all get to a point in our lives where we want to take control over things more clearly. Our lifestyle is the one area that we have complete control over, and whether you make small changes or larger decisions when it comes to your health, they will have their unique impact on your life. It might be a mental health focus, or it could be a more physical approach to how you look and feel. Whatever the motivation may be for the changes you want to make, you may be wondering what it is you should focus on and how to go about it. Here are some of the things that you could consider. 

Your physical health 

One of the first things that you should do is to consider having a physical checkup. This could be to do with your health, breathing, your blood pressure etc. Going for a checkup will also give you the opportunity to highlight any health concerns that you may have, including mental health worries. Take the time to have tests, blood tests and blood pressure checks to ensure that all levels are as they should be. A blood test can highlight things like hormone imbalances, as well as issues going on in the body that you may not have any physical symptoms for. You don’t need to do this often, but having these checks can put your mind at ease that you can make other changes in your life that will have a positive impact. 

Your dental health 

Another area that we shouldn’t take for granted is our dental health. When was the last time that you had a check up at the dentist? We should be doing this every six months to ensure that our mouths are as healthy as they can be. Toothache can be problematic, as well as having things like teeth decay which could cause you to have fillings. You may need other treatments like endodontist root canal where it can help to solve more long lasting damage to your teeth and the roots. If anything, even having a dental hygienist clean your teeth can make a massive difference. A lot of illnesses can stem from your dental health and hygiene so make sure you book in for those regular checkups. 

Things like sight and hearing 

Other areas of your body that are worth checking over is your sight and hearing. When it comes to sight, more people can strain their eyes to do things like reading or seeing long distance, and this can cause problems with things like headaches. It is important for you to have your eyesight checked regularly so that you don’t unnecessarily strain your eyes. Hearing is often something that you don’t get checked as regularly, unless you have an underlying health issue with it church as a build up of wax. However, your hearing can be affected by things such as your workplace as well as being around loud noises constantly. 

Start taking more exercise

An easy way to improve your lifestyle is to consider taking exercise more regularly. Increasing your fitness levels can help to lift your mood and have a positive effect on your mental health as well as enable you to feel more energised throughout the day. Not everyone is a big fan of things like attending a gym, and right now that may not even be a possibility for you but you could look at trying to be more active in general on a daily basis. This includes things like walking or taking on home workouts. Thankfully, YouTube has an array of workouts and content that you can watch for free with workouts for different abilities and all kinds of exercises that you can try. Running is another popular way that you can increase your fitness levels. There are popular applications you can download on your phone that can help you to gradually build up your ability to run further. 

Drink more water

An obvious way that you can improve how you feel daily is to increase your intake of water. Water is nature’s natural detox and it naturally flashes out the bad toxins in your body. This is why it can have a positive effect on your skin tone and condition, as well as your energy levels. It can even improve the quality of sleep you have and your mood can pick up. It is a small change that can impact many factors in your life. If you struggle to drink enough water then having a bottle close by can be a great reminder. You should aim to drink at least two litres of water a day and once you regularly do that look to increase it. Some have even said it can help with digestion and your diet, which brings us to the next point to raise. 

Look at your diet

Diet is one of the biggest factors of your lifestyle and one of the ways that you can have a significant effect on how you look and how you feel. You might want to start looking at what you eat more closely. It isn’t about a drastic diet where there can be quick dramatic weight loss it is more about being healthy on a long term basis. This is when focusing on a natural and well balanced diet could be the way to go. Nourishing your body with everything that it needs to function. A balanced diet can help you to feel good as well as have. a positive impact on your general health. 

Try a different approach to food or your life 

Another approach to your diet and lifestyle would be to change your approach on food and that might be looking at a vegetarian diet or even going plant based and embracing a vegan diet instead. This can have a positive and healthy effect on your diet and your physical appearance but also things like your lifestyle and the choices that you make. These might be choices you make when it comes to skincare, fashion and household items. 

Focus on your mindset

You might want to take some time to focus on your mindset as part of your lifestyle change. This could be things such as whether you have a positive or negative approach to things such as thoughts or your actions. Your mind is a powerful tool and it can often be what makes or breaks you, so taking time to nurture it so that you feel better is one of the best things that you can do. There are many ways that you can focus on your mindset, but one of the strongest options to consider would be to look at your gratitude and make some conscious decisions for positive change. It may feel forced at first, but there are things that you can do to help you feel more positive and change your outlook on life. 

Relax and take time for yourself

A great option to consider is to relax and take some time out for yourself. It may sound a little odd, but self care is vitally important and can have a positive impact on your life. Take the time for yourself to ensure that you feel your best at all times. This might be starting up things like meditation, or maybe taking time out to enjoy a relaxing bath and other things like skincare. It is important for you to focus a little time on yourself and make that effort. You can not pour from an empty cup, and by doing this you could help yourself make other positive changes in your life. 

What about your career?

You may want to take some time to consider other aspects of your life that might be holding you back and one of those options is your career. Not all of us are fortunate enough to be in a position where we love the work that we do, but you can make a positive change for the better simply by taking time out to think about where your skills lie best and where your passions are. It might be that you have found yourself in a line of work that you enjoy, so maybe the positive steps you could take would be to enhance your career and go for that promotion. 

Do you need to work on your relationship or friendships?

It is important to understand that you may need to think about things such as your relationships and friendships. Surround yourself with people who build you up, have a sportive influence on your life and are there to support you so much better than having people around you that will impact you negatively and bring you down. Your relationship may need work, and you may want to focus more on cutting ties with people who don’t make you feel good. It could help you to feel better about things. 

A tidy house means a tidy mind 

Finally, make sure you take time out to clear and tidy the space around you. We don’t realise how a messy space, be that in work or at home, can impact how we feel mentally. 

Let’s hope these tips help you when it comes to taking control of your life in a positive way. 

What will happen if I quit drinking

What will happen if I quit drinking?

Are you thinking of becoming a teetotaler? Most people consider quitting alcohol to be extremely hard. It requires lots of determination and discipline to stop drinking. However, the results are always worth it. Drinking alcohol, whether excessively or in moderation, affects the body, both physically and mentally. We experience cognitive impairment, memory issues, slurred speech, health deterioration and an assortment of undesired issues. Gladly, you can regain your health and wellbeing once you quit drinking and start living a sober lifestyle.

Here are 4 things that will happen once you quit drinking:

  • Increased energy levels

Once you quit drinking, you will experience some remarkable benefits right away. First, the incessant morning hangovers and migraines will stop. The dark circles that usually appear underneath your eyes will cease. Since alcohol contains excessive sugar levels, it causes a surge in cholesterol and blood sugar levels among revelers. Alcohol also impedes your ability to perform optimally at work since it is a known depressant. People who abstain from drinking alcohol usually experience a dramatic reduction in blood cholesterol and sugar levels. They also report having elevated energy levels and improved performance in their daily activities.

  • Reduced risk of developing cardiovascular diseases and cancer

Studies suggest that drinking too much alcohol increases the production of bad cholesterol (LDL) in the body. The body deposits LDL on arteries which leads to blockage and high blood pressure. Alcohol is also listed as a carcinogen by the U.S. National Toxicology Program, meaning that it can potentially cause cancer among regular drinkers. The more alcohol you drink, the higher your chances of developing different types of cancers. These include breast, liver, colorectal, esophageal and neck cancer. Quitting alcohol will dramatically reduce your risk of contracting cancer and cardiovascular ailments. 

  • Better sleep quality

Some people drink alcohol to forget their sorrows and sleep. Although it may help you fall asleep, alcohol will likely cause poor sleep quality due to increased night disturbances. Drunkards often lack crucial REM (Rapid Eye Movement) sleep that helps the body to get revitalized and restored. Consequently, they often wake up feeling exhausted and restless. Poor sleep quality not only causes greater fatigue but also leads to concentration issues, loss of memory and reduced cognitive function. When you stop drinking, you will enjoy improved quality of sleep and increased focus throughout the day.

  • Consistent weight loss

Alcoholic drinks are notoriously high in calories. One bottle of wine contains upwards of 600 calories. On average, beer contains about 150 calories per bottle. When ingested, the body stores all those calories as fat around the waistline. Excessive alcohol consumption could cause the development of potbellies which are unattractive to look at. It could also lead to the formation of visceral fat which is essentially the accumulation of fat cells around the liver, kidneys and other internal body organs. This type of fat increases inflammation and elevates the risk of contracting lifestyle diseases such as diabetes. When you quit alcohol, you’ll experience gradual weight loss and enjoy a wide variety of health benefits that accrue.

Quitting alcohol is an important step towards better health and an improved quality of life.

Winning The Fight With Themselves: Helping Your Child With Insecurity Problems

We’ve all been there, and we understand just how difficult it can be. When we are going through adolescence, we feel we are in it on our own. And nobody can help us. And the great benefit we all have as parents is that we have been there, but we know just how impenetrable we were when our parents tried to help us. When it comes to helping our children deal with issues of insecurity, in some respects, our children don’t want us to help, but at the same time, they will easily reprimand us for not supporting them. And when our children need our help, they won’t necessarily tell us right away. Adolescence is, for everyone, an insecure and anxiety-inducing time. So what can we, as parents, do to help our child when they feel anxious or insecure?

Remember Empathy

We have to know when we can step in and support our children. There will be times that they will have to fight their own battles. But we also need to realize when our children need space. As parents, our job is to reassure and not overreact to scenarios. There are so many parents out there that can become those helicopter parents. Being a helicopter parent is someone who is going to dive in at any given moment. While it comes from a good place, it’s not going to help our children to fight their battles. When it comes to insecurity, we need to take a couple of steps back to see what the main issue is. There will be times that our children are insecure over an aesthetic issue. And we may feel that this is something not worth being upset over, but this is when empathy truly comes into its own. 

We’ve got to think back about those times when we were incredibly self-conscious about that tooth or our spots. The great thing is that there are things that we can do to help solve this problem for them. If your child has an issue with one of their teeth, they can go to a dentist, and there are fantastic treatments to reduce spots. And we have the benefit of hindsight to not think so much about aesthetic issues, but when we were children, it meant the world to us, and we have to remember this.

Look At Your Own Anxieties And Insecurities Too!

Something that we can all forget as parents is how we react to our children. If our children feel self-conscious about something that we don’t deem as important and we make light of this, it could very well cause a complex or make their issues worse. We need to check ourselves and monitor our behavior around our children. But it’s also important to understand if we are giving off something untoward. 

We have to remember back to when our children were babies and that they were able to pick up on our anxieties and insecurities. This would, in turn, stress them out. But rather than having a crying baby or someone who was prone to meltdowns, now you’ve got a child who is internalizing all sorts of stresses which is not healthy in the slightest! The most important thing to remember when you are addressing issues with your children is you all think differently. You’re not able to change your child’s feelings towards a situation, but you have the benefit of being able to help them.

Giving Them The Tools To Manage Insecurity

For any child growing up, there will be times when they won’t want their parents to be involved. This could very well be because they want to be accepted by their peers, or they feel that as parents, we just “don’t understand.” And this means that we’ve got to take a step back, but if we want our children to solve their problems, we must figure out the tools that they need. It can be all too close to home. If we look at our children handling the situation and it reminds us of when we were their age, our instinct can be to protect them. But instead, it’s the ideal opportunity to look at what you think you could have benefited from when you were their age and subtly give them those tools. And remember, if your children don’t want you to help, this means you’ve got to become an adept psychologist. Think about how you can get your children to absorb certain information. This is when it’s time to get creative. 

If your children won’t listen to you, but they want help, you could very easily go for professional advice. Or on the other hand, you could turn to television. While television is something that isn’t always going to help, it’s important that when our children don’t want our support or our involvement we’ve got to find other ways to influence them to change their behavior. Finding lessons in popular culture is, in many ways, a very surreptitious way to help your children through problems. But it’s something that we can all take comfort from. A great example is something like The Simpsons. There are so many episodes that can help our children through anxiety issues that all we’ve got to do is find these episodes and put them on in the background, and something may filter through to our children.

Learning To Improve Emotional Intelligence

We can look at our children’s problems and think that they amount to nothing, but when we think back to how we were when we were their age, it was everything. And this means that if we want to help our children gain some perspective on the situation, we can help them to normalize their feelings of anxiety. It’s important that we, as parents, need to stay objective. They shouldn’t feel that what they are saying is silly or pointless, but it’s about normalizing their anxieties and making them remember and feel that everybody goes through these things. And there are cliches that we can dish out at this point such as “everybody is in the same boat,* but when we start to bring out the cliches, it falls on deaf ears. It is far better for us to help our children through these issues by encouraging their ability to empathize with others, gain perspective, and objectivity. 

At the same time, we have to remember that we can’t tell our children to be mature about it all. After all, our children haven’t developed emotional maturity like we (supposedly) have. But what we can do is help them to look at things from different points of view and to truly think about these things. When we go through problems, we can internalize them but also be selfish about it and think that nobody else has ever gone through these things. But this is the part of being a parent where you’ve got to put in the hard graft and realize that it takes time. When our children have anxieties over something like giving a presentation, they will end up giving so many different presentations throughout their education that, after a while, we can help them to learn something new each and every time. But this means that we’ve got to be the helpful and supportive parents by learning to cement the bond with our children over time.

When our children feel insecure or anxious about something, it will feel like the world is caving in, and when we try to help, our instinct is to take over. But the most important battle that our children will ever go through, in terms of insecurity, is the battle with themselves. That’s not to say we shouldn’t help our children, but we must remember the importance of developing resilience.

Your Guide to Good Gut Health

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In recent years, the benefits of good gut health have become more clear. If your gut is healthy, you are more likely to maintain a healthy weight, sleep well at night, have a strong immune system, and be in a better mood – and that’s just or starters.

So, it’s clear that achieving good gut health should be the aim of anyone who takes their own health and wellness seriously, but how exactly do you do that? Read on to find out… 


Although you can achieve good gut health on any diet from vegan to paleo, there are a few foods and actions that you should avoid if you want to get your gut as healthy as it can possibly be. They include: 


Sugar is one of the worst things you can eat if you’re hoping to boost your gut microbiome. Why? Because fungus and bacteria, such as Candida love sugar. If you provide them with a never ending supply, they will chow down and begin to thrive in your body. In fact, sugar is so loved by various gut bacteria that, if you eat a lot of it, it can actually change the composition of your gut microbiome and the way that it functions. This doesn’t mean that you can never eat sugar but make it a once in a while thing rather than a daily part of your diet.


Everyone knows that processed foods are far worse for us that healthy home-cooked whole foods, but did you know that processed foods can negatively affect your gut microbiome? The main reason for this is that processed foods contain preservatives like carboxymethylcellulose and polysorbate 80, which are able to alter the composition of your gut’s microbiome. Regular exposure to them will hit your gut health hard, so be sure to check the labels on any packages food you do eat and where possible cook fresh healthy meals for yourself and your family.

Pixabay – CCO Licence

Artificial Sweeteners

Unfortunately, you won’t be able to replace your sugar habit with lots of artificial sweeteners because they too are pretty bad for your gut microbiome and can make your belly really unhappy.

Artificial sweeteners can cause your gut’s microbiome to become unbalanced, promoting intolerance to glucose and other metabolic abnormalities which can lead to illnesses like diabetes as well as poor gut function. If you can eliminate them from your diet completely, you would be doing your body a huge favor.


More than 50 million people in the USA suffer from at least one allergy each year, but because many of them experience only mild symptoms, a sizable percentage of sufferers do not even realize they have a problem. This is bad news for their guts because, if they ingest an allergen, it could cause painful issues inside the gut. That’s why you should check out these common allergy symptoms and signs, and if you think you could be allergic to a foodstuff, arrange a blood test with your doctor. It could make a huge difference to your wellness levels and give your gut a break.


Antibiotics are often necessary and if your doctor thinks you need them, you should not avoid taking them, but on those occasions where they are not really necessary, you should perhaps, on the advice of you doctor, give them a miss because they often kill off good bacteria in the same quantities as bad, which can leave your gut in a bad place.

If you do have to take them, consider taking a probiotic supplement once you’ve finished your course of medication as this will help to repopulate your gut with the good bacteria it needs for optimum health.


Giving up smoking is one of the best things you can do for your overall health, but not a lot of people know that it is also one of the best things you can do for your gut microbiome. Numerous studies have shown that smokers have gut microbiomes that are similar to people with IBS and obesity – which means they are not in the best shape. Once they quit, providing they eat a gut-healthy diet, they can improve their gut health significantly. 

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Did you know that many people refer to the gut as a second brain? Your gut and brain are always communicating with one another through the vagus nerve, and when you are stressed, this can have a negative impact on your gut. That’s why, if you’re experiencing digestive issues, as well as treating the gut, you should maybe try to give your brain a break by taking up meditation or pampering yourself with essential oils and a hot bath to bring your stress levels down. You might be surprised by how well it works.


Spend Time in Nature

In the recent past, humans have tended to migrate from rural locations to city metropolises. As a result, we tend not to have the same kind of connection with nature that we once did. This means we aren’t exposed to quite as many microbes as we once were and this is having a negative impact on our bodies, making us more likely to have allergies and poor immunes systems as well as poor gut health. By getting exploring forests, beaches, and rivers, we can expose ourselves to more microbiomes and increase our wellness levels significantly. 

Exercise Regularly

You knew it was coming, right? It seems like exercise can improve your health and wellness in so many ways and your gut is no exception. If you work out regularly, the diversity of your gut’s bacteria will improve and this will help to improve your digestion amongst other things. You don’t even have to exercise particularly hard to see results – a simple walk or hog around the block will help just as much as a long sweaty gym session when it comes to boosting gut health at least.

Exergen TemporalScanner Thermometer Review

Disclosure: I received free product to help facilitate this posts. Affiliate links are included herein.

A good thermometer is an essential in any household, especially when you have kids!  We always had oral thermometers before Thaxton was born, but when we found out about his arrival we got a couple of thermometers for the forehead. (Because you can never have too many thermometers, in my opinion.)  Recently I had the chance to try the Exergen Temporal Thermometer.

This thermometer is #1 in proven accuracy by more than 70 published clinical studies.  Here are few quick facts:

  • It works as the gentle stroke of the forehead captures naturally emitted heat
  • red LED lights and soft beep indicate a correct scan
  • Arterial Heat Balance computes the correct temperature
  • Safe and easy to use

Why & How So Accurate?

Temporal thermometers are said to be more accurate than ear thermometers and at least as accurate as rectal thermometers.  (They are also safer than these two altneratives.)

And we all know that oral thermometers can be inaccurate if the person has eaten or drank something recently; not to mention, it is impossible to get a baby or small child to hold a thermometer in their mouth (or anywhere else).

The Temporal Artery is directly connected to the heart via the carotid artery and has the constant blood flow needed for accurate measurement.

Exergen Vs. My Other Temporal Thermometers

Other forehead thermometers I’ve tried required the thermometer to be placed on a certain spot on the head to get one reading. (I have one that you have to put between the eyebrows and another that goes in the middle of the forehead.  A simple mistake in placement could lead to inaccuracy with those.  Not to mention, I found myself doing 4 or 5 checks each time and getting different results, which is frustrating.) 

Meanwhile the Exergen thermometer is used by running it over the forehead randomly.  As you move it across the forehead it takes 1,000 readings per second, selecting the most accurate.  (I love that!)

I also like that it beeps and lights up when you scan, so you know you it is working.  The light up feature is also great for checking your little one’s temperature at night.  The thermometer also features a silent mode, which is a big plus if you are checking on a sleeping child.

It’s also very easy to use, and again, I love that you scan over the entire forehead and it gives you an average for the reading. This is way better than than touching it to one spot and hoping you hit it right.

Take a lot at the Exergen Temporal Thermometer to learn more!