Photo via Pixabay by DieterRobbins

Practicing self-care is imperative in today’s world. Stress, anxiety, depression, and other mood disorders are common around the country, with many Americans finding it difficult to focus on work or school as a result. It can be hard to know where to begin, especially if you work long hours or have a family that depends on you for their needs. What’s more, you might feel guilty for focusing on yourself, or you may feel as though there isn’t enough time in the day. It’s crucial to make time in order to make sure your physical health and mental health are well taken care of.

Fortunately, there are many things you can do to help yourself feel better on a daily basis. For instance, balancing your fitness routine with one that will boost your mood and overall mental health will allow you to feel well-rounded and prepared for anything that comes your way. So, follow these helpful tips to get organized and make some positive changes to your lifestyle so that your mind, body, and soul will all be balanced.

Eat Right

Nutrition plays a vital role in overall health. Getting the right nutrients keeps your mind and body energized, feeds your body essential vitamins and minerals, and reduces or prevents the occurrence of health problems. As important as it is to maintain a well-balanced diet, it can be difficult to do so due to a busy schedule. That’s why you should look for tools to make it easier to work the diet into your schedule. For example, you can make a healthy meal quicker by combining the ingredients in an electric pressure cooker. It will heat up the meal for you while you go about your day. There are countless recipes to try with a pressure cooker, such as turkey and lentil taco filling, and a brown rice and black bean salad.

You should also reach for foods that promote a healthier gut, which can make you feel better emotionally. You’ll have an easier time figuring out which food products to buy for your gut by researching and looking for labels that contain strains of bacteria. These healthy microorganisms help your body produce serotonin, the hormone that improves your mood. They also increase your physical health by assisting in improved digestion and better immunity.

Create a Sleep Routine

A good sleep routine will allow you to get the rest you need, which can have a positive effect on many aspects of your life, from helping you feel more productive to boosting your mood. Whether you find it difficult to get to sleep or have trouble staying there, there are several things you can do to make it easier to get good rest. Start by making sure your bedroom is a relaxing, comfortable place by investing in a noise machine, quality pillows, and room-darkening blinds or curtains. Also, make sure the temperature is right for your comfort level.

Find Some Quiet Time

Many people can benefit from taking some quiet time during the day to reflect and relax; meditation is a wonderful tool that is often utilized in conjunction with yoga, making it a great way to focus on your mind and body at the same time. Look for a spot in your home where you can sit quietly and meditate, especially when you’re feeling stressed.

Find an Enjoyable and Convenient Workout Routine

If you can find a workout routine you truly enjoy — such as an exercise that combines activity with something fun — you’ll be able to maintain motivation so you can get active every day. Consider hiking, swimming, playing a sport, dancing, or even simply playing in the backyard with the kids or dog. The more you can integrate fun activity into your daily schedule, the more you’ll be motivated to keep doing it, and it can be great for your mental health to get outdoors.

One way to ensure you keep up with your fitness is to make working out as convenient as possible. The easiest way to do this is to set up a home gym in a spare room or your garage. There’s no need to spend a lot on modifying your workout space. Some simple equipment such as a weight bench, free weights, and resistance bands should do the trick.

Get Social

Finding a way to mix activity with getting social will help boost your memory, reduce stress and anxiety, and prolong your life. For seniors, especially, it’s important to include social activities in your daily schedule and to keep a strategy in mind for staying in touch with friends and family. You might join a gardening club or meet up with a friend for an aerobics class once or twice per week. You can also take this opportunity to meet new people; look online for ideas near you.

Practicing self-care and making sure your physical health and mental health are taken care of can help you feel better all around, which will, in turn, allow you to be the best version of yourself you can be. Look for a way to integrate activity and mental health practices within your daily schedule, and remember to take a time-out when you need one.


Sheila Olson

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Self-Care is Not a Luxury, It’s an Affordable Necessity

If you see the words “self-care” and conjure up visions of plush bathrobes and exotic spiced teas, then you are like many Americans who believe self-care is a luxury. It’s not. In reality, self-care is a series of necessary actions that help you stay at your very best. Things like exercising, getting quality sleep, and treating yourself to a few quiet moments are all self-care strategies that you can fit into your everyday life.

Exercise on a dime

When your budget doesn’t allow for an expensive gym membership, you’ll need to get creative when it comes to exercise outside of running and jogging. And the good news is that it’s very easy...

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The term “holistic” is a bit of a buzzword these days. You see it in everything from practices like yoga becoming mainstream to more people choosing whole foods instead of processed convenience foods. The popularity of holistic living is a trend we hope is here to stay because it is the key to complete health. However, taking charge of your health is about so much more than just eating right and exercising — it’s also about caring for your mind, body, and spirit. This goal is even more important for older adults. A holistic approach to your health is the best way to prevent injury and illness while increasing your energy, happiness, and overall quality of life.

Prevent Injury

Being active in your senior years keeps your bones stronger and fights muscle loss, which decreases your risk of falling. At the same time, you want to be careful about the type of activity you do so you don’t put a strain on yourself that leads to injury.

Below are some ideas and general guidelines for finding that balance.

Hire Help for the Hard Stuff
Being a senior doesn’t mean you have to sit on the sidelines, but it’s smart to choose where (and how) to focus your energy. Everyday household projects and chores can be hard on older adults, especially if you have arthritis. One way to protect your health is to hire help with those activities that can be hard on your body like landscaping, mowing, and cleaning. The average cost to hire a maid service to clean your house interior in Burbank is between $113 and $209.

Follow the Right Exercise “Rules”
The first thing you should do before starting an exercise regimen later in life is to check with your doctor. Marketwatch explains how the “rules” for senior exercise have changed some as doctors have learned more about what your body needs most. For example, doctors used to mainly recommend aerobic activities for seniors, but we now know that resistance training is crucial to maintaining bone density and muscle mass. One of the safest ways to do resistance training is to start slow with exercises that use your own bodyweight, like squats. There are also many safe and comfortable exercises that seniors can do indoors if they don’t feel comfortable heading to the gym or going outside, and these include following along with simple fitness videos online or using exercise games on consoles such as the Nintendo Wii.

Mind Your Mental Health

The topic of healthy living is often centered around caring for your physical health. These strategies for protecting your physical health are crucial, but maintaining a good quality of life depends just as much on caring for your mental health too. Consider the following ideas for making the most of your senior years with a balanced mental and spiritual life.

Build Strong Friendships
According to AARP, research has shown that having meaningful friendships has a major impact on your health and well-being. To reap this benefit and help your friends in return, prioritize spending time with old friends and finding ways to make new ones. Even more than family, having these friends by your side can be a major boost to your overall happiness.

Try Something New
You’ve probably heard the stereotype that older folks are set in their ways, so make it a goal to prove that stereotype wrong. Consider taking a class at a community college, volunteering, or trying online brain games. Learning something new does more than make life fun. Learning new skills is also a primary way that seniors can prevent cognitive decline.

Nourish Your Spiritual Self
Regardless of whether you are religious, we all have spiritual needs. Some people feel spiritual being outside in nature or listening to music, while others feel most spiritual from religious practice. Even if you aren’t active in a religious community, take time to explore ways you can nurture your spirituality that are meaningful to you.

Holistic living is all about finding balance. That means making as much time for your spiritual and emotional needs as you do for your physical health. You will find that working toward this balance is the true secret to optimum health and happiness — no matter your age.

About the Author: Jason has first-hand experience as a senior caregiver, in addition to his background in personal training. He’s passionate about helping seniors stay healthy and injury-free.


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Green tea, an ancient Chinese beverage that finds itself in every corner of the world today. These vibrant tea leaves can be found everywhere; from your Starbucks drink to your ice cream cone to Pure & Primal’s Green Tea Plus capsules, it seems everyone has been exposed to its antioxidant properties. Of course, enjoying green tea as an ice cream flavor won’t provide the same benefits as a purer source but it is enjoyable nonetheless. Green tea has a pleasant and mild flavor, and it is much less processed than its black tea counterparts.

In recent years, green tea has gained immense popularity especially in its matcha form. These days, it seems you can find matcha flavored anything from cookies to cakes to Frappuccinos. But...

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Gingerbread anyone? Sounds yummy doesn't it? Well what makes ginger bread GINGER
bread? The ginger of course!

As one of the most popular dietary condiments today, ginger root, (part of the cardamom and turmeric family) packs a powerful nutritional punch. Fresh, pickled, ground, in capsule form or juiced ginger is most known for its anti inflammatory and antioxidant properties. Ginger also pertains to therapeutic compounds including: gingerol, shogaol, paradol and zingerone.

Ginger root's nutritional facts are astounding. Per 100 grams of raw ginger, your body also
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In North America especially, vitamin D deficiency is one of the most common deficiencies in our populations.

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As winter fast approaches, and the holiday season is in full swing, nothing is warmer and more comforting than sweet cinnamon. Often used in festive gingerbread, cakes, cookies and even sometimes hot chocolate, cinnamon is primarily associated with sweet treats. However, contrary to its sweet facade, cinnamon is quite the opposite. In fact, cinnamon works to stabilize blood sugar levels, so you can imagine it’s actually a good thing to have when you’re eating something sweet. Nonetheless, this is no excuse to go nuts with the treats this holiday season… Moderation is truly key; don’t deprive yourself of indulgences but don’t go overboard either.

Anyway, back to cinnamon!

Cinnamon is one of the oldest spices a...

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