It’s finally December. That means it is time to spend quality time with your family and friends over a turkey dinner, decorate the tree, and watch that one Christmas movie everyone will discuss in years to come. However, if you’re struggling with mental health this holiday season, here are some strategies to cope with the emotions of the day.

Understand that it is completely normal to feel less than cheerful this time of year

It is common for people to be anxious or uneasy during the holidays. The parties, family gatherings, and present-giving may make you feel like there are a million things you need to do, but even more, things are left undone. In a world where we seem to want everything now and instantly, it can be hard to grasp the concept of waiting around for what we want.

Don’t have unrealistic expectations of yourself and others

We are all people with our baggage connected but separate. We’re not supposed to be able to fix everything in the world, so if you’re feeling particularly stressed about this holiday season, doing too much for someone and placing too many expectations on them can only lead to resentment and guilt. Plus, it’s not healthy for the other person or yourself.

Try to be patient and kind to those around you

This does not mean tolerating abusive behavior, but rather that you should have compassion for someone having a bad day. This also applies to being patient with yourself. The holidays can be a very trying time for people, and sometimes patience is the best medicine.

Try to maintain a sense of humor

The holidays can be hard, but laughing even when it seems hard can help relieve some of the stress. Being in touch with your emotions and crying when you are sad or miserable is completely okay. Still and all, having some distractions like a movie or a book you’re into helps take your mind off things.

Focus on what you have

It is easy to focus on the things that are missing in our lives, and often these are the things we don’t have. “I wish I had a partner” or “the holidays would be better if I had my family here” are common thoughts that lead to feelings of despair and hopelessness during the holidays. Nonetheless, if we can find some joy in the things we have, it can help us see that even when things are hard, there is still goodness in this world.

Let go of grudges

You can’t change people, so you might as well let go of what you can. You might need to let go of some people who aren’t contributing to better mental wellness, but those who care about you will always be there. If they don’t, they’re not worth having around anyway.

Be mindful of your thoughts

The holiday season is when you’re supposed to enjoy yourself and spend time with family and friends. But if you’re feeling down, you might need to avoid the people who make your depression worse. Think about how your thoughts will affect the people around you, and try to avoid those negative people.

Ask for help

Sometimes asking for help can make a big difference. It’s easy to feel like you’re all alone when people don’t listen to what you have to say or they don’t understand your situation. But just as your support system is important during the holidays, so is talking to someone who knows what you’re going through and can advise you on how to cope with mental illnesses.

Avoid going overboard with alcohol or drugs

Studies have shown that people who are intoxicated are less able to think clearly and make good decisions. They may also act aggressively and inappropriately or even sexually. These effects can be compounded as a result of alcohol, especially when combined with other substances such as marijuana or cocaine.

Everybody knows that the winter season is a time when sickness is especially prevalent. Many people are so busy during the summer months, and fall leaves and pumpkin spice don’t help much either that they forget to take care of themselves in the colder months. As soon as we break our windows or step outside without a coat or scarf on, we’re bound to get sick at least once. The winter season is when most people get sick, so it’s important to remember a few things. We need to make sure that our immunity has a chance to be boosted for us to have a healthier winter season.

1. Eat A Healthy, Well-Balanced Diet

The first thing we need to do is remember to eat a healthy diet. We must get enough nutrients, especially vitamin D and B vitamins, to maintain our health and immune system. We need to ensure that we get plenty of vitamins and minerals from food because many are only present in minimal amounts in our daily diets. Vitamin D is usually found in fish liver oil or cod liver oil, milk, and eggs, but unfortunately, most of us don’t get enough of it from our diet.

2. Manage Your Stress

Stress is frequently a cause of getting sick, sometimes for good. As soon as we are stressed about work, bills, family problems, or social anxiety, we’re more likely to catch a cold or the flu. It’s best to try and reduce our stress levels as much as possible to maintain our health.

3. Develop Good Sleep Habits

We must manage our sleep habits to protect our health and strengthen our immune systems. If we aren’t getting enough sleep, we’re probably more likely to feel sick. The less sleep we get, the more risk of catching cold or other illnesses.

4. Supplement When Necessary

Many people know that sleep and diet are the keys to good health, but many don’t realize that our mood is also important. If we’re feeling too tense, we may feel sicker as well. It’s good to supplement your diet and increase your sleep to keep up with your body even when you have a lot of activity.

5. Get Physical

In today’s society, spending a lot of time indoors and staying sedentary is easy. We spend most of our days working at a desk, on the couch, watching TV, or playing video games. This is especially bad in the wintertime when we don’t get as much activity as in warmer months. Try to stay physically active so you can strengthen your immune system and avoid illness.

6. Maintain A Healthy Weight

While maintaining a healthy diet, it’s essential not to neglect your weight. If you are underweight, you are more likely to feel sick and get the common cold. On the other hand, if you’re overweight, you’re also at a greater risk of getting sick. Maintaining a healthy body can boost your immune system and help prevent illness.

7. Wash Your Hands Frequently

Many people don’t realize that they must constantly wash their hands. While this may be rarely needed, it’s important not to miss the opportunity to keep our hands clean. If we don’t wash our hands frequently, we are more likely to catch a cold or other illness. We should wash our hands as soon as we touch our face or any other part of our body.

Conclusion

While there are many things we can do to prevent and protect ourselves from getting sick, it’s not always possible. When you’re sick, you must stay at home, so planning and going out of town is essential. Make sure that you come up with other ways to prepare for and protect yourself from sickness (especially if you live in an area with a lot of cold weather). We can do many other things to help us maintain good health year-round.

Asthma is a disorder that affects your lungs and airways. It mainly occurs when the lining of the airway becomes inflamed. In this article, we will discuss what asthma is, how it’s treated, and some potential causes of asthma.

Asthma occurs when there is inflammation in the lining of your airway, which can lead to the release of chemicals such as histamines and leukotrienes that irritate your lungs and make you cough or wheeze. Asthma can also happen because there has been an overproduction of mucus in your respiratory tract, which then blocks passages to your lungs.

Asthma is not a single disease and can be brought on by allergies, environmental irritants, and exposure to viruses.

5 Causes Of Asthma

 

1. Allergies

Allergies are one of the most common causes of asthma. If you are allergic to something, your body will produce antibodies like immunoglobulin E (IgE) in response to the allergen. These antibodies attach themselves to your white blood cells, known as mast cells. Fast forward to when you breathe in, and more mast cells get triggered, which makes it more difficult for you to live as they release histamines. Histamines can cause swelling and irritation in the airways, leading to asthma symptoms like wheezing, coughing, and shortness of breath.

2. Sinusitis

Sinusitis is an infection of the sinuses, which are located in your head and chest. The sinuses do not have practical barriers against germs, so they get infected, especially if you have a cold or an allergy that causes your nose to be stuffy. If you have a lot of mucus in your airways, it’s harder for you to breathe, which could lead to asthma.

3. Viruses

Viruses are also prevalent causes of asthma. They can cause the airways to swell up, leading to asthma symptoms like wheezing, coughing, and shortness of breath. The influenza virus is a prevalent cause of viral asthma attacks in children, so it’s good to give them medication when they have colds or flu, especially if they have a history of asthma attacks every time they get sick.

4. Exercise-Induced Asthma

If you have asthma and do some exercise that causes your airways to narrow, it can lead to an asthma attack. Running, jumping, and even sex can cause this reaction in asthmatic patients. It is because exercise makes the muscles contract and need more oxygen. It increases the demand on your lungs, so if you have asthma, you might not be able to meet that demand efficiently, leading to an asthma attack.

5. Medications

It is another prevalent cause of asthma in people suffering from other health conditions. Asthma medications can be potent, and they will make your airways very dry, so if you’re on medications that cause dryness, such as steroids or corticosteroids, then they’re going to reduce the amount of mucus in your airways. It again can lead to wheezing and coughing.

There are several different causes of asthma; this is just a tiny sample of all the potential triggers. If you have asthma and your symptoms occur regularly, then it’s best to head to the doctor so that they can diagnose you. This way, they can come up with a proper treatment plan which will prevent attacks from happening in the future.

Asthma lung disease commonly affects people of all ages. It is characterized by coughing, wheezing, and shortness of breath. In some cases, asthma attacks can be fatal. When you have asthma, it is important to take steps to prevent attacks. Here are some helpful tips for preventing asthma attacks.

1) Avoid triggers.

If you know what triggers your asthma attacks, take steps to avoid them. Common triggers include dust, pollen, smoke, and cold air. Indoor allergens like pet dander and mold can also trigger an asthma attack.

Try to keep your home free of dust and pollen by vacuuming regularly and using an air purifier. If you must be around smoke or cold air, wear a scarf over your nose and mouth to protect your lungs.

2) Avoid exercise-induced asthma attacks.

There are two types of exercise-induced asthma: allergic and non-allergic. Allergic exercise-induced asthma is triggered by an allergen, such as pollen or pet dander, that you breathe in while exercising. Non-allergic exercise-induced asthma is caused by the cold air you breathe while exercising.

If you have allergic exercise-induced asthma, take steps to avoid your triggers. For example, if you are allergic to pollen, exercise indoors on days when the pollen count is high. If you have non-allergic exercise-induced asthma, dress warmly and Exercise slowly to warm up your muscles and lungs before increasing your activity level.

Both types of exercise-induced asthma can be prevented by using an inhaler before exercise.

3) Get vaccinated.

Two types of vaccines can help prevent asthma attacks: the flu vaccine and the pneumococcal vaccine. The flu vaccine protects against the influenza virus, which can trigger an asthma attack. The pneumococcal vaccine protects against Streptococcus pneumonia, a bacteria that can cause pneumonia, which is a serious lung infection that can trigger an asthma attack.

4) Manage other health conditions.

It is important to manage your condition if you have a condition that can trigger asthma attacks, such as allergies or chronic obstructive pulmonary disease (COPD). This may involve taking medication as prescribed and avoiding triggers. You should also see your doctor regularly to monitor your condition.

5) Have a plan.

When you have asthma, it is important to have an asthma action plan. This plan will outline what to do in the event of an asthma attack. It should be created with your doctor and customized to your individual needs. Furthermore, ensure you have quick-relief medication with you at all times in case of an asthma attack.

6) Monitor your asthma.

Keep track of your asthma symptoms and use a peak flow meter to monitor your lung function. This will help you know when your asthma is under control or worsening. If you notice your symptoms worsening, take steps to prevent an asthma attack by following your action plan.

Preventing asthma attacks is important for people with asthma. You can do many things to prevent attacks, such as avoiding triggers, getting vaccinated, and having a plan. Taking these steps can help you control your asthma and avoid potentially life-threatening asthma attacks.

Most children in the US will be going back to school in late August or early September, although the same principles apply to keeping your children healthy if they go to school pretty much year-round.

According to physicians, one of the very best ways to keep your kids healthy in school is to be current on their vaccinations. All states, including the District of Columbia, require students to be vaccinated for tetanus, whooping cough, polio, and other common diseases. There are rare exceptions.

And while Covid vaccines for kids are controversial and are not required anywhere, the CDC now recommends children as early as 5 get their COVID shots.

Second, to vaccines say, physicians are frequent handwashing.

Children pick up a lot of diseases, both serious and not so serious, by touching various surfaces and then touching their eyes and face. It may be harder for older kids to break the habit of touching their face, but even studies of medical students who are certainly learning about the spread of diseases through both face and eye touching, tend to do it subconsciously up to 23 times per hour.

However, even if you reduce the amount of face touching in half, that is still plenty of avenues for germs to be passed on.

The alternative is to learn to wash your hands frequently and to scrub your hands well for at least 20 seconds.

The CDC recommends you wash your hands:

• Before touching your eyes, your nose, or your mouth
• After touching your mask
• After leaving a public place
• After touching objects or surfaces that may be frequently touched by other people, for example, door handles, tables, gas pumps, shopping carts, or elevator buttons

The more you wash your hands the better, and if you can’t wash your hands, at least use a 60 percent alcohol wipe.

Next is to enforce proper sleep habits in your children.

While many people believe that eating properly is the number one thing to teach their children, there are severe limits to how well vitamins and minerals and other proper food benefits go toward health when children are growing up.

However, sleep is essential to good health, and the plain fact is that many children are sleep deprived. Children 6 to 12 need between 9 and 12 hours of sleep per night, while teens 13 to 18 generally need 10 hours of sleep per night to be healthy and alert in school.

An important part of school-age children getting enough sleep is to have their children turn off televisions, computers, and radios at least an hour before they go to sleep.

Also, teach your children to learn good sleeping habits such as avoiding meals and caffeinated drinks at least two hours before they are ready to sleep.

There are few substitutes for good sleep to keep children’s health at peak form.

Finally, teach your children to eat a healthy, balanced breakfast in the morning before school.

If students complain they don’t have enough time, that only means they are going to bed too late. And a diet that is balanced between carbohydrates, protein, and fat will get them off to a good start in school and help to sustain their health.

As far as diet is concerned, staying away from refined sugars and caffeine are the essential rules that children need to learn as they are growing up.

There are many things that we can do to reduce our risk of developing dementia. In this blog post, we will discuss different ways that you can help keep your mind healthy and reduce your chances of developing Alzheimer’s disease or another form of dementia. Some of these tips may seem like common sense, but they are still important to remember.

One of the most important things that you can do to reduce your risk of developing dementia is to stay physically active. Exercise has been shown to improve cognitive function and increase brain volume in older adults. It is also important to eat a healthy diet. A diet rich in fruits, vegetables, and whole grains has been linked with a reduced risk of Alzheimer’s disease.

Another important way to reduce your risk of dementia is to stay socially active. Isolation and loneliness have been linked with an increased risk of cognitive decline. Staying connected with friends and family can help keep your mind sharp as you age.

You should also make sure to challenge yourself mentally every day. This can be done by doing puzzles, learning a new language, or taking up a new hobby. Mental stimulation is known to reduce the risk of Alzheimer’s disease.

It is also important to get enough sleep. Sleep helps to consolidate memories and clear out toxins from the brain. Lack of sleep has been linked to a variety of health problems, including dementia. One study found that people who slept fewer than six hours per night were more likely to develop dementia than those who slept seven to eight hours per night.

The study also found that the risk of dementia increased with each hour of lost sleep. This is just one of many studies that suggest the correlation between lack of sleep and dementia. So, how does lack of sleep cause dementia?

One theory is that it leads to changes in brain functions that increase the risk of dementia. These changes include decreased blood flow to the brain, as well as increased inflammation. Another theory is that lack of sleep impairs the ability of the brain to clear out toxins that build up during the day. These toxins include beta-amyloid, a protein that is thought to play a role in the development of dementia.

Finally, you should avoid smoking and excessive alcohol consumption. Both of these habits are detrimental. Smoking is one of the leading causes of dementia. The chemicals in cigarettes damage brain cells and lead to inflammation.

This can cause problems with memory, thinking, and behavior. Quitting smoking is the best way to reduce your risk of developing dementia. Drinking too much alcohol can also cause dementia. Alcohol damages brain cells and interferes with the body’s ability to absorb nutrients. This can lead to problems with memory, thinking, and behavior. If you drink alcohol, it is important to do so in moderation.

By following these tips, you can help reduce your risk of developing dementia. Stay healthy and keep your mind sharp! Alzheimer’s disease is a progressive brain disorder that leads to memory loss and cognitive decline.

There is no single cause of Alzheimer’s disease, but it is believed to be a combination of genetic, lifestyle, and environmental factors. While there is no cure for Alzheimer’s disease, there are treatments available that can help slow the progression of the disease.

Did you know that thousands of children are rushed to the hospital each year because they have ingested poisonous or harmful substances? Many of these accidents could be prevented if the containers that the substances were stored in had child-resistant safety caps.

Child-resistant safety caps are important for keeping kids safe, and they are required by law for certain types of containers. This article will help you understand the benefits of child-resistant safety caps.

How Child-resistant Safety Caps Work

Most child-resistant safety caps have a two-step process for opening them. This means that the adult has to push and turn the cap in a certain way before it opens. The extra step makes it more difficult for children to open the container, but it is not impossible. Adults should always use child-resistant safety caps, even if they think their children will not be able to open them.

Why Child-resistant Safety Caps Are Important

Child-resistant safety caps are important for keeping kids safe because they can help prevent accidental poisonings. If a child does manage to open a container with a child-resistant safety cap, the amount of the released substance is usually small. This gives the adult time to take the child to the hospital or call for help.

How to Use Child-resistant Safety Caps

When using child-resistant safety caps, adults should always follow the instructions on the package. It is important to note that child-resistant does not mean the container is childproof. It would help if you never leave children alone with harmful products such as medical products that do not have child-resistant safety caps.

When Are They Necessary?

In the United States, child-resistant safety caps are required by law for certain products. These products include household cleaners, pesticides, and garden chemicals. Child-resistant safety caps are, however, not required for all products. Federal law allows you to request an exemption from child-resistant packaging if your product is intended for adult use only and the package will not be attractive to children.

You can also request an exemption if child-resistant packaging makes it difficult for the elderly or disabled to open your product. If you are granted an exemption, you must include a statement on your product’s label warning consumers that it is not child-resistant.

Child-resistant safety caps are an important part of keeping kids safe. They can help to keep harmful substances out of the reach of children and they can also help to prevent accidental poisonings. Adults should always use child-resistant safety caps if they are using a product that is harmful to children.

Morning stiffness from arthritis can be an absolute burden at the start of a day. Many suffer from this, unfortunately. This stiffness usually disrupts getting dressed for the day, bathing, cooking breakfast and managing to make it to work or appointments on time. There are a few ways to make morning routines less painful and easier to get through when battling arthritis.

Medication
Medication for relief should be prepared the night before and be available bedside. Before even rising out of bed for the day, take medication to start relieving any stiffness or pain.

Stretching
It’s recommended to stretch and warm joints up before getting out of bed. You can do this by gently stretching your arms out and having your hands flex back and forth, bending your knees and extending your legs, flexing your toes to a ballet point a few times and moving your head around requiring your neck to let loose. Body movement can help with loosening up any joints.

Heat
Heat is known for helping morning stiffness ease up. Having a heating pad bedside, taking a warm bath or shower and even using a dryer to warm clothes up can help with heat being applied to joints. For bathing grab bars and showers, chairs can be hugely beneficial in making bathing easier while battling stiffness.

Clothes
Having easy clothes is the best option for those that suffer from stiff joints. These easy clothes include stretchy fabric that does not need buttons or zippers, front opening clothing, large buttons or zippers on clothes, slip-on shoes, and Velcro or elastic-banded shoes.

Preparing clothes the night before can help a lot with dressing as it won’t put as much work on the stiff joints. When getting dressed it’s recommended to sit down and dress using weaker limbs first. If there are any tools available such as sock aids, long shoe horns or button hooks use them to help with stress relief from your hands.

Prevention
Exercise is a big preventative measure that can be taken. It’s best to exercise on a regular basis to improve health, maintain a healthy weight, increase flexibility and help with motion range. If you are a smoker it is best to quit now. Smoking affects connective tissues, bones and joints. Quitting this help can help ease pain and stiffness from arthritis.

No matter what type of arthritis you have it’s better to do what you can to prevent and help any stiffness or pain you may suffer from. Planning ahead and adjusting your morning routines can make a huge difference.

Most of the time, we struggle with getting a good night’s sleep. Finding a goodnight’s rest is essential for someone to get some rest and enjoy the tranquility. Different individuals usually struggle with finding a goodnight’s sleep. Here are a few tips that you can use to ensure that you have a goodnight’s rest.

• Set a schedule

It is recommended that an individual should stick to a sleeping routine. It is advised that adults get an average of eight hours of sleep per night. Children have a recommended amount of sleep they should get within a particular day. Setting a schedule gives the body a particular rhythm.
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It would be best if you strived to have a particular time to get into bed and wake up. An individual should fall asleep within twenty minutes after falling asleep.
If you do not fall asleep, it is best to get an activity to do and go to bed while you are tired as it prevents tossing and turning.

• Provide a restful environment

Environment plays a role in catching a good night’s sleep. It is best to ensure that the room is quiet, dark, and conducive to sleeping. Lights and noises are distractions that can cause an individual not to get some rest. It is best to be in a dark room, quiet and avoid screentime in the bedroom.

• Take a look at your diet

Some foods are known to deprive an individual of sleep. Drinks like caffeine may make one alert and cause someone not to fall asleep quickly. Additionally, it is best not to go to bed on a hungry stomach or not be too full. Either of the conditions will make you
uncomfortable hence restless for the better part of the night. It is best to avoid alcohol and nicotine as they can disrupt your sleep.

• Involve physical activity

Physical activity is an essential aspect of your body. It is vital to ensure that you engage in physical activities during the day. It prompts better sleep. While taking on physical exercises, it is best not to engage in vigorous ones close to bedtime. It is known that being active will enhance your sleep and provide you with a better sleep forte night.

• Limit your daytime naps

Naps can disrupt a goodnight’s rest. While taking naps, it is best to space them out and not take a lot of time napping. Depending on your schedule, it is best to schedule the shortest nap during the day and not take it too close in the evening. It can disrupt your sleep and leave you restless throughout the night.

• Manage your worries

It is best to manage your stress levels before retiring to bed. Worries and stress can keep you awake for the better part of the night. It is best to take on meditation and write down some of your stressors to work on them the next day.

Final thoughts

The above-mentioned are some of the tips to ensure you catch up on some good night’s rest. It is best to try them out and seek medical advice if you continue facing episodes of sleeplessness.

All multivitamins are not created equal. Many producers leave out important ingredients for a variety of reasons. However, there are some ingredients that just shouldn’t be left out. Whether for men or women, below are five nutrients and vitamins that every daily multivitamin should have.

1. Magnesium

This essential nutrient is important to energy production and maintaining healthy bones. It can balance blood sugar levels, improve sleep patterns, and has an overall calming effect on the nervous system. The body doesn’t produce magnesium naturally, so it’s important to get the essential nutrient elsewhere, such as in meals or multivitamins.

2. Calcium

Everyone knows that calcium is good for bone health, but it also assists with teeth. Calcium is important in multivitamins, especially women’s daily multivitamins. Women often suffer from bone degradation as they age, often resulting in osteoporosis. A good multivitamin will have calcium citrate. This specific type of calcium is easier to absorb for many people.

3. Vitamin D

Vitamin D helps with the immune system. It can also help slow down hair loss. Vitamin D is naturally absorbed from the body by sunlight; however, studies show that 40 percent of people don’t get enough sunlight to provide their bodies with enough much-needed Vitamin D. Sunscreen can also have a negative effect on Vitamin D absorption. That’s why it’s important to take a multivitamin that contains plenty of Vitamin D.

4. Iron

Red meats are the main source of iron, but it’s really not healthy to get all of your iron from your food. Too much red meat comes with a variety of health risks, so it’s important to fill out your daily required amount of iron with a high-quality multivitamin. Iron promotes healthy red blood cells, improves brain function, and can aid in energy production.

5. Vitamin B-12

A good multivitamin will be rich in Vitamin B-12 and the other B vitamins. Specifically, Vitamin B-12 aids in energy production and helps the body break down other nutrients. Someone with not enough Vitamin B-12 intake will feel sluggish and under the weather. Vitamin B-12 can be found in foods such as fish, meat, and eggs; however, it can sometimes be hard to get enough Vitamin B-12 from your diet alone. All good multivitamins will contain a healthy portion of Vitamin B-12 or Vitamin B complex.

Finding the Perfect Multivitamin

It can be difficult to find the perfect multivitamin because everyone is different. A good vitamin for one person may be lacking for another. That’s why it’s important to try different multivitamins until the right one is found. It’s also good to consider talking to a doctor. They can conduct blood work to find out exactly what nutrients you’re lacking.