Guest Author | Mothering Myself | Newsletter

How to Make Personal Growth Your Personal Mission

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By Emma Grace Brown

Oftentimes, personal growth can feel as if it’s taking too long to get to where you want to be. However, it’s important to remember that the best things come to those who exercise patience. The same could be said to be true for you and where you wish to see yourself in the coming months or years.

Put yourself first

You need to pay attention to your mental and physical health if you want to reach your full potential. Working towards a more fit and active lifestyle will help you improve in this area. The state of your mental health is just as important, too. If you fail to take time out for yourself regularly, you may find yourself slipping backward instead of edging forward at the rate you desire. Doing yoga is said to have many holistic health benefits. Some of these include better flexibility, coordination, and balance, as well as it being a stress reliever as you meditate and calm the mind and senses.

Get help

Let’s say you’ve gotten off track a bit on your path to self-improvement, and you’re having trouble getting back on track. It may be helpful to find a personal mentor who can help you move forward. Furthermore, mentors can provide invaluable insight and guidance as you work to overcome the challenges you face in your personal life.

Staying optimistic is essential

Staying positive should be your go-to when it comes to personal development. If you’re not, you might have a harder time overcoming the inevitable setbacks that will arise along the way. An attitude of resilience can also help motivate you to keep pressing even when things aren’t going your way.

Find a new job

You may be left with no other choice than to start looking for a new job if the one you have is making you desperately unhappy. Before doing anything else, you should work on crafting a resume that makes you stand out from the competition. If you’re stuck on where to start, a resume builder on the web can help you make a professional-looking resume in next to no time by providing you with a variety of professionally-designed resume templates you can then customize with the information you want to include.

Work on your skills

You may feel the need to work on your skills a bit more as you venture forth professionally. Taking on an online degree in IT could provide you with the technological skills to go farther than you thought you could. Check it out for more info if you want to boost your knowledge in any of these areas: Scripting and programming, Networking and security, Systems and services, Data management, and Business of IT.

Start a new chapter

Perhaps looking for a new job isn’t the most appealing answer to you, and starting a business is. If you’re unsure of which direction to go in, checking out the benefits of an LLC may just be worth your while if you want to save on taxes, have more flexibility regarding the management of your business, and have more time to focus on growing your business. A formation service can assist with the ins and outs of this process, especially if you’re concerned about the legislation in your state and what this might entail.

In conclusion, it’s not always easy to realize your own potential if your weakness and insecurities blind you. Practicing mindfulness techniques such as yoga and investing in yourself personally and professionally can help you to think and see more clearly.

If you want to have a healthy mind, visit My Bella Health, where you will learn the art of T’ai Chi Chih, a mindfulness-moving meditation that is excellent in easing symptoms of traumatic brain injuries or stress disorders.

Guest Author

Why Women Need to Prioritize Their Own Well Being

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Image by Pexels

By Emma Grace Brown

As women, we are masters of multitasking all the things we’re responsible for in our lives, like our jobs, families, social obligations, and the myriad number of things that fill our days. But that much multitasking can take its toll on us, leaving us spent, exhausted, and personally unfulfilled.

This is why it’s essential we stop, reassess, and figure out how to put making time for ourselves a higher priority.

Make Eating Better a Priority

When you’re busy, it’s understandable that you find ways to cut back on the time you spend in the kitchen. But that can mean convenience over nutrition when it comes to your diet. You need the proper amount and balance of vitamins and nutrients, known as micronutrients, to maintain your health. And although your body only needs small amounts of each, it does need all of them to stay healthy and stave off illness and disease. Consuming the right balance of vitamins, minerals, fats, proteins, and carbohydrates can not only keep you in good health but it just makes you feel better and have more energy.

On days when you’re busy, fix a smoothie with fruits, vegetables, and fiber in the morning to give you a boost of energy for the day. Only have time for a sandwich for lunch? Even those can be packed with all the healthy foods you need while still being delicious. Just try some of these recipes and pick a few you like. Make dinners ahead of time and freeze them for days when you’re too busy or too tired to make a healthy meal. They’ll taste better and will be cheaper and easier than getting convenience food, along with being much better for you.

Prioritize Exercising Every Day

Daily exercise is one of the most important things you can do to stay healthy. Physical activity improves circulation, strengthens bones and muscles, reduces the risk of disease, helps manage your weight, and even improves your brain health.

You don’t need a gym membership or have to take hours out of your day, either. Here are some exercises you can do right from home that take very little time and almost no equipment. Couple those with a brisk 30-minute walk daily, and you’ll be surprised how much better you’ll start to feel.

It’s possible to reduce feelings of anxiety, insomnia, and depression while enhancing the feelings of well-being and confidence with T’ai Chi Chih. You can also achieve many other benefits like better balance and concentration and even increased metabolism and weight control. Dr. Bella Box of My Bella Health is a certified instructor who can guide you through a ten-week course of gentle movements along with mindfulness meditation.

Prioritize Your Education

The benefits of higher education are almost endless. Getting a degree to pursue a meaningful career, one that you feel passionate about, gives you a sense of satisfaction and a feeling of accomplishment, along with allowing you to spend your days doing something that’s important to you.

And degree holders have access to more jobs, too. For instance, if you get a bachelor’s degree in business, it means you can pursue a career in accounting, business, communications, management, and so much more. And with an online degree program, you can work at your own pace and around your own schedule.

Prioritize Your Career

If you’re feeling like your career is going nowhere, or is not as fulfilling as you want, consider starting a business of your own. Begin with an idea, something you’d really enjoy doing that would make all the hours you put into it feel like more than work. Do some research with friends and your online community to see if there’s a market for it. Then create a business plan to help you work out all the steps you need to take to get from an idea to a real working business.

And if you’re concerned that you may be putting your personal finances in jeopardy by taking the risk, you should know you and structure your business as an LLC which separates your personal finances from your business ones while also you giving tax benefits and is even something you can do yourself without help from an attorney.

Taking care of yourself isn’t a luxury; it’s a necessity. At the end of the day, it’s only you that can really take care of yourself. So make a priority out of eating better, getting more exercise, pursuing your education, or finally starting that home business you’ve always wanted. You’ll be glad you finally made yourself a priority.

Guest Author | Newsletter

How to Move Into a New You

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young woman meditating
Image source: Pexels

By Emma Grace Brown

As adults, we often get caught up in the idea that we are who we are and that there is nothing more in the future. This is wrong! There is always an opportunity to improve yourself, whether this means starting an exercise routine, changing jobs, or learning to be accountable for your own actions. In doing any of these, you have a chance to grow and be the you that you’ve always wanted.

Keep reading for a few quick tips to get you started on your path toward change.

Start a new exercise routine.

Exercise doesn’t necessarily mean that you have to start running or going to the gym. There are many different ways that you can improve your mental and physical health through physical activity. Doing yoga is just one example. My Bella Health offers free video links provided by the DAYA Foundation so that you can try yoga on your own.

Consider a mid-life career change.

Maybe you’ve been doing what you do for many years. But are you happy? If not, it’s time to get to work deciding on a new career. You can use a free resume maker (this should contain templates with professional designs that you can modify with your own pictures, text, etc.) to help you outreach to potential new employers.

Start your own business.

Perhaps you are tired of the nine-to-five grind. In this case, starting a business of your own may be just the self-improvement tactic you need to enhance your quality of life. It’s not as hard as it may sound, and a few ways that you can streamline the process here are to work with your local Chamber of Commerce, form your business entity online, and utilize cloud-based software so that you can run your business from anywhere.

Improve your health with supplements.

There is a good chance that you do not get the proper balance of nutrients out of the food you eat each day. While you should still focus on fruits, vegetables, lean proteins, and whole grains, there are many supplements that can help you be well, even if you have to hit the drive-through once in a while. Look for supplements that are recommended by doctors, and make sure to discuss your wellness needs with your primary healthcare provider.

Admit your shortcomings.

We all have strengths and weaknesses, and it’s all too easy to spot those of others without making note of our own. But, if you truly want to grow, you have to take a deep look within yourself. High5 Tests offers a bit of advice on how to do just this, including being self-aware and journaling your thoughts and actions. One area many of us struggle with is the desire to be right all the time. Keep in mind that being right isn’t necessarily a strength, and, in fact, it may be a weakness that indicates you might need to work on your self-esteem. Regardless of where you struggle, there is no shame in admitting that the way you’ve always done things is not the way you have to continue to do them.

Self-improvement is not just for people at the beginning of their lives or careers. Even the most successful individuals have room for improvement, and the vast majority of these people are always seeking an upward trajectory. There is no reason that you should not be better tomorrow than you are today. From starting a new exercise routine to sprucing up your resume to finally admitting that you don’t know everything, today’s tips can help you take the first vital steps to get to where you want to be.

Guest Author | Healing Modalities

The Effects of Financial Stress and How to Stay Sane

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Woman fretting with hands on head while sitting at a computer

Image source: Unsplash

By Emma Grace Brown

Even the most optimistic person will occasionally worry about their financial situation. There really is no way around it. We all need money to live and if we don’t have enough of it then it is only natural to be concerned. However, you cannot let your finances control your life, or the stress could impact your body and mind. It is important to continuously improve your communication and self-esteem so that you can feel and perform better every day. My Bella Health provides some great advice on why you need to prevent financial stress, and what you can do if you have concerns.

Effects of Financial Stress

While it is natural to occasionally wish that you made more money or to worry when you have a surprise expense, if you are constantly missing payments or have mounting debt, then you will likely become stressed. If your anxiety continues every day, then you could start feeling mentally exhausted. If left untreated that anxiety could bleed over into your personal life and negatively impact the relationships with the people you care about the most.

Stress can also hurt you on a physical level as well. In addition to shaking and nausea, it is not uncommon for constant stress to cause ailments such as headaches, chest pain, upset stomach, and fatigue. If that weren’t bad enough, if you are sick for long enough, it could lead to potentially life-threatening conditions like heart disease and diabetes.

Create a Budget

The main takeaway here is that if you are dealing with financial stress then you need to turn your situation around. A good start is to work on a budget where you list all of your income and all your expenses and see where you sit at the end of the month. If you find that you are short then you might have to make a change, like working a side hustle or cutting out unnecessary expenses until your situation improves.

Then, you need to think about ways that you can save money, especially when it comes to large purchases. So, if you are trying to buy a new house, you should think about ways that you can make your monthly payment more manageable. One of those methods may be to make a larger down payment. The more you pay upfront, the less your mortgage payment will be. Making a large down payment is especially important if you have a low credit score. If you do not have enough money yet, then consider waiting on the purchase until you increase the money you have in savings.

Contact a Professional

If you have any money tucked away, you might consider using it to hire an accountant or other professional to come over and look at your financial situation so they can provide advice on how to turn things around. The expert might recommend that you eliminate certain expenses, or they could recommend a new way to save money, like with a high-interest savings account. Whatever their advice might be, make sure to take it to heart so you can start to dig your way out of your stressful financial situation.

If you own a home and are having trouble paying your mortgage every month, consider reaching out to your or another lender to see about refinancing options. Can you refinance an FHA loan for a lower monthly payment when rates are low? You can always call to speak with a mortgage professional to learn more about the process, as well as the pros and cons. You may also want to ask about cashing out some of your equity during the refinance or a home equity loan of credit (HELOC). If your financial problems lie in credit card debt, pulling out a lump sum at a lower interest rate can help you get ahead of your debt.

Self-Care to Eliminate Stress

While you work on improving your finances, you should also focus on your own self-care so you can start to eliminate those stressful feelings. Start by ensuring that you get your seven to nine hours of sleep every night so you can wake up feeling refreshed. You should also go to bed earlier so you can wake up with enough time to do 20 minutes of exercise every morning, which is another great way to connect with your feelings and find the natural energy that you need to get through the day.

If you find it difficult to fall asleep, try mindfulness meditation before bed. Deep breathing can help to lower your blood pressure and calm your mind, which will make it easier to fall asleep. If you’d like guidance to start your mindfulness journey, contact Dr. Box with My Bella Health. She offers private lessons in person or via Zoom.

Finally, make sure to eat a healthy diet. Constantly eating fast food can cause you to feel sluggish due to the trans fats they contain. So eat plenty of fruits and vegetables and healthy snacks like almonds and yogurt to get you through the day.

Moving Forward with Less Stress

In the end, if you feel financial stress, know that you are not alone. Consider the tips discussed here, and you’ll feel better in body and mind. Do what you can to eliminate unnecessary spending, and consult with professionals to help identify ways to get control of your finances, including refinancing. Money will always be a factor, but it shouldn’t cause you so much stress that it affects your body, mind, or relationships. Take steps to get your financial life back on track today.

Guest Author

Pick Up Where You Left Off: Re-Enter the World with Renewed Confidence

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Young woman sitting outside next to her bicycle

By Emma Grace Brown

It’s not strange to find a lack of confidence in oneself after a period of isolation. Humans are social creatures, and so a decrease in interpersonal interactions can affect people in unexpected ways. It can be daunting to re-enter the world following a period of solitude, whether it was caused by an unexpected employment change, a pandemic, or just a personal funk.

Taking steps to build confidence can do wonders for people who are eager to live their lives and achieve their goals. There are a few ways that you can get started on building confidence right now, starting with the following guidance from My Bella Health.

Healthy Body for a Healthy Mind

It’s easy to fall into the trap of being anxious about your body if you feel that you’ve been lounging around too much. Studies show that there is a clear association between physical fitness and mental health. Taking care of your body enables you to hold your head high wherever you go. You can start an at-home exercise routine today with simple bodyweight exercises or using household items like canned food. Eating nutritiously is another important factor in maintaining a healthy body, especially if your primary goal is weight loss.

Self-Care for Self-Esteem

Low self-esteem and stress often go hand in hand. Stress and anxiety are often debilitating, preventing individuals from doing what they need to do to improve their self-image. Exercising simple self-care habits can help you ease into a state of relaxation. Try to get at least 7-9 hours of sleep a night. Commit to using sunscreen daily, as well as clean beauty products like moisturizer and eye cream. Start meditating, practice yoga, treat yourself to forest bathing, or enhance your home for healthier living. Put a priority on wellness and personal happiness to help lift the burden of whatever is weighing on your mind.

There may be periods when, despite your best efforts, you can’t draw yourself out of a state of poor mental health. In these times, you may become curious about the effectiveness of depression meds. Fortunately, it’s never been easier to make an appointment with a physician online to have your questions answered and be evaluated for a possible prescription. You can make a convenient appointment and participate from the comfort of home. Plus, should you need medication, you can still pick it up from your local pharmacy.

Career Change for Mental Change

It’s not uncommon for one’s career to be the thing that’s inhibiting someone’s confidence. While it’s never easy to make such a huge change, switching to a new career can be a great opportunity for personal invigoration. Going back to school creates chances for self-improvement and enhances future career prospects, it can even provide you with a chance to give back. For example, if you’ve always wanted to become a nurse or a teacher, what’s stopping you? Online courses make it easier to work and go to school at the same time, giving you the opportunity to pursue a path that fills you with passion and fulfillment.

Social Boost for a Confidence Boost

The people you surround yourself with can become the ultimate source of confidence. Creating social support doesn’t always come naturally, but keeping a positive mindset can help you gravitate towards others with the same ideals. The flipside is that some relationships can be a severe detriment to your sense of self-worth.

It can be exhausting to navigate the social maze in search of the circles that lift you up and leave behind the ones that don’t. However, sharing your accomplishments with people who genuinely care can be one of the most powerful acts of building confidence. One way to share with those close to you is to use this Instagram post maker. You can customize one of many templates to create a brilliant post that your friends on social media will love to see. Getting positive feedback on social media definitely feels good.

Lacking confidence or motivation is not something to be ashamed about, nor should anyone be embarrassed to take whatever actions they see fit to improve themselves. There are as many ways to build confidence as there are unique people in the world. A strong social group can help lift you up, even if you need to make a radical change in your lifestyle or career. Confidence that’s built from within grows more and more as you cultivate and share it.

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Guest Author | Newsletter

Easy and Affordable Ways to Prioritize Your Health Every Day

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Women meditating– photo by Elina from Pexels
Women meditating– photo by Elina from Pexels

By Emma Grace Brown

Our health is something that we can’t put a price on. Our wallets often dictate the lifestyle we live. That’s okay because living a healthy lifestyle doesn’t mean you have to spend everything you make. You may find that changing your habits helps you save money and, in some cases, make it, too.

Today’s post is just one of many great resources provided by My Bella Health.

What Does a Healthy Lifestyle Look Like?

Before we can get into ways to keep your health in top shape, it pays to know what a healthy lifestyle looks like. While there will be nuances from person to person, in general, being healthy means maintaining the right weight for your body, exercising, and eliminating harmful substances from your home, habits, and diet.

Dining for Dollars

The food you put into your body is the first thing you must consider when you’re thinking about changing your healthy habits. Although you might believe that you’re saving money by buying processed or drive-through foods, the truth is that you will save by learning how to cook from home. The SoFi blog explains that the average restaurant markup is around 300%. So for every $30 you spend on one plate out, you can enjoy three or more home-cooked meals. More importantly, preparing your own food is healthier because you control what goes into it.

Lower Expenses

Prioritizing your healthy habits can save you in other ways as well. Two examples are making your own cleaning products and losing weight for more affordable clothing. You can clean your home using plain vinegar, rubbing alcohol, and baking soda. If you don’t like the scent, you can even add lemon or orange peels to your cleaning solution. When it comes to your clothing, the Extra Large Living blog explains that (fair or not) plus-size clothing is often up to $5 more per piece than standard sizes. Further, trimming down to a healthy weight may cost you less at the airport and on other forms of public transportation.

Affordable Exercise

Exercise is another area where many people feel as though they need to spend more. But, you can exercise for free or find affordable classes with bulk discounts to help get you started on your fitness journey.

Fitness as a Business

Even if you’re just starting your fitness journey, you may be able to create a new business for yourself using your experiences. You might, for example, become an influencer or teach classes on how to save money while staying well. If you go this route, make sure that you master your marketing materials early on. This should begin with a website and social media. Fortunately, there are online tools to make this a little easier. For instance, a YouTube banner template can help you easily create a graphic that grabs your audience and lets them know all about your brand and messaging.

When you are ready to form your business structure, look into the protective benefits of an LLC. You don’t have to use an attorney, and, with a bit of research, you can file on your own online. Nola explains that, as an LLC, you can also take on other members, which is beneficial if you choose to expand later on.

When the day is done, you want to look back on your choices and know that you’ve made the best ones for yourself and your family. Fortunately, this doesn’t mean that you have to sacrifice your well-being for your wealth. In fact, making the decisions now may be the best thing you’ve ever done for your bank account.

Guest Author | Healing Modalities | Newsletter

Improve Your Health and Wellness One Step at a Time

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Women stretching - photo by Pixabay
Women stretching – photo by Pixabay

By Emma Grace Brown

While most people like the idea of embarking on a health and fitness regimen, many still shy away, thinking that the process will be too overwhelming or that they’ll have to make too many changes at one time. However, effectively ingraining new habits requires a step-by-step approach to implementation. It’s also important that you’re in a motivated state of mind and are ready to take the first step. It can also help to have a support system in place, like access to a trainer or yoga classes. Connecting and engaging in this way can help you stay on track.

If you’re ready to make a change for the better, My Bella Health offers the following guidance to help you start your journey.

Improve Your Diet

There’s no need to try and implement a 360-degree transformation in your lifestyle overnight. If you have a goal of eating healthier, make the first step by ridding your home of unhealthy processed foods and replacing them with wholesome, nutritious items that your family will enjoy. Think green leafy vegetables, fruits, lean meats, legumes, and whole grains. Once you start incorporating these into your diet and your everyday meal planning, you’ll be ready for the next step.

Get Physical

After you’ve got your healthy eating well ingrained, add a commitment to changing up your physical activity as your next healthy habit. Get a physical exam first if you’ve been inactive for a while. According to the American Heart Association, start slow (if you need to) with aerobic exercise, like a bike ride around the neighborhood, dancing in your kitchen, or even using surfaces in your home for strength training. Do standing push-ups against the wall or use your kitchen counter for tricep dips. You can then increase the intensity, level, and time of your physical activity as you begin to feel stronger and more capable. 

Remember: Exercise doesn’t have to be a pricey endeavor. According to MedlinePlus, there are numerous activities that will get you moving and cost little to nothing. And while you do need some athletic apparel, you don’t have to buy $100 leggings. Spend a little extra on a supportive bra and athletic shoes, but know you can skimp on items like, leggings, wicking tees and socks. 

Mind Your Mind

Stress and anxiety are prevalent in our society today, and learning how to be calm, centered, and focused is another step on your healthy living journey. Carve out a place for personal time, including meditation or other mindful practices. You might also enjoy yoga, Pilates, or tai chi as a gentle way to get your body moving. Remember that personal self-care is a gift you give yourself, and it will help eliminate the distractions that often occupy our minds when we don’t take time to sit back in quiet reflection. You can even make mental wellness part of a cool-down after more vigorous forms of exercise. Simply sit or lay in a quiet, comfortable position, and take deep measured breaths as you relax your muscles. 

Drink and Sleep

Don’t underestimate the value of proper hydration and a good night’s rest. Most people don’t drink nearly enough water, and when you lead a busy life, it’s easy to skimp on restful and rejuvenating sleep. However, adequate water intake makes all of your internal systems function better, and your body repairs itself when you sleep. Avoid drinking caffeinated beverages, especially close to bedtime, and get into a habit of going to sleep and waking at the same time every day. 

A white noise machine or blackout curtains can help if ambient noise or light prevents you from your zzzs. If allergies are an issue, keep this in mind during the more difficult months, and have your mattress cleaned to remove any harmful allergens that could be hindering sleep. Simply search for professional furniture cleaning near me to find local experts with high ratings.

Beautify Your Surroundings

Believe it or not, your environment and surroundings can have a major impact on how you feel mentally and emotionally. A dirty home that’s cluttered or disorganized can make you feel the same way on the inside. Take some time for a deep clean and maximize the natural light in your home, using tricks like placing mirrors on walls opposite windows to increase the light in any living space. Add live plants to your décor, and if there are comfort items that make you feel pampered, like colorful pillows and throws, introduce those into your environment, as well.

Get Health Coverage

Part of staying healthy is feeling like you can go to the doctor when you need to without breaking the bank, and that requires having health insurance. If you don’t already have health insurance through your employer, ask them if they would consider offering health coverage as a benefit. At the very least, they may be able to offer you a stipend to help you cover the cost of your monthly premium. If you’re a freelancer, you have a few options for health insurance. You can enroll in a COBRA plan through your previous job (if possible), enroll in a plan through the ACA, get on your spouse’s plan or a parent’s plan (if you’re 26 or younger), join the Freelancers Union, or apply for Medicaid (if you’re low income). Regardless of how you get health coverage, it’s an essential part of maintaining your health and wellness. Regular preventive care can keep you healthy and on track for years to come.

Healthy habits can become long-term, lifelong practices when they’re introduced gradually, rather than all at one time. Once you get started on your path to wellness, you’re likely to pick up speed as you start to look, feel, and think better. 

Guest Author | Healing Modalities

5 Easy Ways Seniors Can Improve Their Sleep Quality Without Breaking the Bank

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Photo by Annie Spratt on Unsplash

By Emma Grace Brown

People of all age groups suffer from sleep issues, but the unfortunate fact for seniors is that the aging process can exacerbate these issues. If you are having trouble falling or staying asleep, or you are waking up feeling tired and restless, there is hope. Here are some easy, inexpensive things you can do right now to improve your sleep quality. 

Sleep as Comfortably as Possible 

It’s harder to sleep when you’re too hot, too cold, or wrapped up in bedding or sleepwear that isn’t comfortable. Redoing your bedding and your sleepwear collection doesn’t have to break the bank. And installing a ceiling fan, portable air conditioning unit, or heater isn’t that bad either. It’s worth it if it helps you get a good night’s sleep. This can all be done relatively quickly and inexpensively if you check for coupons and promo codes for major retailers. 

Start a Fitness Routine 

“But I’m trying to sleep,” you may say. While you may want to take it easy in the hours before you hit the hay, getting outside and getting some exercise (even mild exercise like walking) can drastically improve your sleep quality. Even walking indoors at the mall or a museum works if the weather isn’t accommodating. Studies have shown that moderate exercise makes it easier to fall asleep and improves the rejuvenative effects of sleep in general. Don’t overdo it — too much exercise can negatively affect sleep. But 30 to 45 minutes per day of walking should do the trick for seniors — and it’s totally free! 

Another idea is to learn T’ai Chi Chih, a mindful moving meditation, which can help with insomnia, reduce stress, and improve your overall health. Accredited instructor Dr. Bella Box can get you started! 

Eat Poultry and Take a Multivitamin With Sleep-Inducing Ingredients 

While the commonly held thought that turkey and chicken makes you immediately fall asleep on Thanksgiving is largely a myth (it’s mostly just the quantity of food consumed), there is science to back up the idea that foods high in tryptophan like poultry (as well as cheeses and nuts) can aid in better sleep. As the American Sleep Association notes, “tryptophan is an amino acid that you can only get from what you eat/drink. It helps your body make serotonin (a relaxing mood hormone) which then helps your body make melatonin (a hormone that controls sleep cycles).” 

There are several vitamins and minerals that can help you sleep better, including iron, potassium, magnesium, calcium, and vitamins E and B. To make sure you’re getting enough of these ingredients in your diet, you’re best off taking a multivitamin. Many multivitamins are reasonably priced, and they can also improve your immune system and bone health. 

Skip the Midday Nap 

It makes logical sense that napping throughout the day might make it harder to fall asleep (and stay that way) at night. There is some scientific data to back this up. Studies have shown that instances of fragmented nighttime sleep have been associated with daytime nap frequency — especially in older adults. 

Make Your Bedroom a Sleep-Only Zone 

What’s in your bedroom? What do you do in your bedroom? Start working on making the answers to those questions “my bed” and “sleep.” Sleep research is increasingly finding that the more we do in our bedrooms that isn’t sleep is negatively affecting us. We know that looking at a smartphone, tablet, or laptop computer before we fall asleep is bad for business. 

If you have problems sleeping, you should extend this to mean you should eliminate all non-sleep distractions from the bedroom. Create a more positive space by organizing and decluttering. Take out the TV. Don’t do any work there. Once you train your brain to think that the bedroom is for sleeping and sleeping only, it’ll be easier to make it so. 

Getting enough quality sleep can have a cascading positive physical and mental effect, especially for seniors. Extreme sleep problems should be addressed by your doctor, but there are things you can do — right now — to start yourself down the pathway to better sleep. The good news is that most of them are easy and inexpensive (often free!). 

Guest Author

These Things Should Still Be Prioritized Once the Pandemic Is in the Past

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Image via Pexels

By Emma Grace Brown

In trying times like the COVID-19 pandemic, it’s essential to look for the silver lining. While living through the pandemic has been difficult, a few shifts in what people prioritize have made day-to-day life better. Continuing to put these things first post-pandemic could be beneficial to our mental health and society as a whole.

Doing Work You Love

As the pandemic progressed, people became focused on doing work they loved. This was a change for many who’d previously been forced into jobs they didn’t like because of necessity. 

American small businesses employed over 60 million people in 2020. If owning a business is your dream, now’s the perfect time to start. If you do, consider the benefits of forming a limited liability company (LLC). These include limited liability, additional flexibility, and less required paperwork. There are also tax advantages that could help you save money. Avoid using a lawyer to help form your LLC as they can be unnecessarily expensive. Instead, file the paperwork in Oregon yourself or use a formation service.

Self-Care 

Throughout the pandemic, people have spent more time at home, and more effort has been put into creating comfortable, enjoyable spaces. There’s been a greater focus on taking better care of personal health by eating healthier, staying hydrated, and working out. Busy parents and professionals also realized self-care didn’t mean getting chores done without interference or eating a meal while it’s still hot. Instead, they made time to do things that made them relax and feel good. You should continue to make caring for yourself a priority. 

Getting Outside 

With everything closed and people feeling antsy, many ventured outdoors for the first time in years. Hiking was a popular outside activity, with nearly four times the number of hikes logged in 2020 versus 2019. Hiking is a great activity because it allows you to be active and appreciate the beauty of nature. You should continue getting outside post-pandemic. If hiking isn’t your speed, try fishing, boating, noncontact sports, swimming, or gardening. An outdoor yoga or tai chi flow with Dr. Bella Box will be hugely beneficial as well.

Supporting Our Communities 

Communities banded together during the pandemic. Many people started buying meats from the small local deli and getting produce at the farmer’s market down the road. Some purchased gifts from crafty friends and got prescriptions filled at the small local pharmacy. 

But it went beyond where people shopped. Neighbors stepped in to help each other when needed. Elderly homeowners had their lawns mowed for free, while ill neighbors had groceries dropped off on their doorsteps. Americans and others around the world made time to call those who were isolated so they didn’t feel so lonely. This strong community support network will always be beneficial. 

Respecting Personal Boundaries 

Everyone approached the pandemic differently. You may have felt comfortable with a small “bubble” that included close family members. Or, you may not have felt safe interacting with anyone outside your home. You might have hugged the people you loved, or maybe you weren’t comfortable with any physical contact. People learned to respect each person’s boundaries profoundly during the pandemic, and it’s essential we continue doing so.

Continue Prioritizing the Important Things Post-Pandemic

Although the pandemic has been a difficult time for everyone, certain lifestyle changes offered a silver lining. Even when the pandemic is in the past, these things should continue to be prioritized.