Women’s Health- How To Improve Your Mental Well Being

As a woman, you know what it’s like to be over-scheduled. You know what it’s like to give to and care of others more than you do for yourself. You know what it’s like to put yourself last because someone who depends on you needs your time.

You know what it’s like to work hard all day and come home to take care of responsibilities at home, too. Or you work hard at home all day and still your work doesn’t end just because the sun sets.

Being on emotional and psychological overload has become a way of life for many women. They are strong and they can handle a lot, but sometimes in the cycle, they often lose sight of the fact that that in order to keep giving to those they love or doing what they love, they have to recharge, they have to center themselves again.

The following seven tips can help you improve your mental well being and you’ll discover that when you feel better mentally, you feel better all over.

Tip #1 – If you’re overextended, ask for help. If you feel like a mouse chasing the cheese and the cheese keeps four steps ahead of you, then you’re doing too much. It’s normal to want to handle responsibilities without wanting to ask for help. But when you’re too busy, that can lead to feelings of stress or burning out.

Tip #2 – Get rid of negativity. If you have relationships that are bad for you, it’s time to cut ties. Surround yourself with positive people – people who will nourish you and support you. Let go of past emotional hurts and anything that ties you to a negative experience.

Tip #3 – Just STOP! As a woman, you’re so busy, so on the go that you never just stop and do nothing. Even on days off, you’re busy doing something that you feel has to be taken care of. Give yourself time to stop. Take off – be unavailable to everyone but you. Meditate, get involved in yoga or something else that relaxes you.

Tip #4 – Take part in activities that you enjoy. We often let go of what we enjoy doing. We push it off to the side because we don’t feel we have the time. Make time for the activities you love.

Tip #5 – Physical health, including rest and exercise, is closely tied in to mental well being. Make sure that you’re taking care of yourself through eating right, getting plenty of rest and exercising.

Tip #6 – Unload your burdens. Don’t carry around stress inside. We all need an outlet to talk about the things that bother or upset us. Talk to your friends, a therapist, or even use a journal to get out the things that give you a heavy mental load.

Tip #7 – Live your passion. If you feel stuck or you feel like life is passing you by – or this isn’t what you signed up for, change it. It’s never too late to chase a passion you have. You might not be able to pack up and move to Paris today if that’s your dream, but take smaller steps to reach that goal if that’s what you want.

Energy Boosters For The Busy Holiday Season

The holiday season is upon us and you may find you need some energy boosters to help you keep up with  family, work, office parties and holiday shopping.

We all have days when our energy is low.

Days when we have an insanely busy day, a full schedule, or are suffering from lack of sleep and an energy slump strikes mid-afternoon.

Here are some instant ways to put a spring back into our step even on the days when we feel dog-tired.

Drink more water. Dehydration causes fatigue, so keep your body hydrated throughout the day. Caffeine can jumpstart your body initially but too much, and you’ll see your energy levels plummet. Start your day with a glass of water, enjoy your daily coffee fix if you must, then switch back to water.

Stretch. Regular stretching not only keeps your muscles and tendons healthy, it also keeps the brain’s arteries unclogged. Maintaining a free flow of oxygenated blood to your most vital organ is an excellent way to increase vigor in your life.

Get a whiff of citrus. The smells of oranges, lemons and grapefruit have been shown to be energizing, so drop a slice or two into your water. You can also incorporate itrus-infused shampoos and body washes into your showers. For a quick midday refresher, get a whiff or two of citrus-scented essential oil

Listen to music. Plug in that ipod and take a few minutes to listen to your favourite music. Put together a personalised soundtrack that you can listen to while getting ready in the morning, during the morning drive to the office or to tune out to when you need a midday recharge. Music can sharpen our mental focus and boost our moods

Hang out with friends who cheer you. Co-workers, friends and family make the good times great and the bad times bearable. Even just chatting with the postman or the barista can help boost our energy levels and power you through to lunch.

 

Boost Your Energy With These Important Vitamins

Dietary supplements, such as the vitamin B sup...

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Everything from standing, walking, talking, eating, and playing requires energy. And without providing the necessary energy to your body, you will feel drained and lethargic. So, just as we charge the battery of our cell phones, we require vitamins for energy, for charging our body and keep us going.

 

Classification Of Vitamins And Their Importance

Read on about some of the vitamins whose deficiency can seriously make you weak.

Vitamin B:

This vitamin is responsible for the production of energy and its use. It is further bifurcated into eight vitamins for energy that will keep you far from fatigue and will also revitalize the body.

Vitamin B1/ Thiamin

It strengthens the immune system of the body, which causes the brain as well as the nervous system to work efficiently. It is also responsible for the process of metabolism.

 

Vitamin B2 /Riboflavin

Requisite for producing energy with the help of chemical reactions, the deficiency of Vitamin B2 can leave people sluggish and worn-out.

Vitamin B3/ Niacin

This vitamin takes care of high cholesterol that is primarily responsible for eating up the energy of an individual.

Vitamin B5/ Pantothenic acid

This vitamin aids body in restoration of energy and saves a person from falling ill.

Vitamin B6/Pyridoxine

This vitamin guards the arteries. It provides enough oxygen to the body so that energy can be produced.

Vitamin B9/ Folic acid

It has a great role in development of red blood cells as these cells maintain the basic energy level.

Vitamin B12/ Cyanocobalamin

It is important for replenishment of energy.

Biotin

It is significant for energy because it facilitates proteins as well as fats that convert the food in energy.

Vitamin C:

One vitamin that is a good source for energy is certainly Vitamin C. The cellular functions in a body are performed by this vitamin. This suggests that in case you have become drained out by the hectic activities throughout the day then it will repair your body and get you back to a rejuvenated self the next morning. Deficiency of Vitamin C can impede the performance of an individual.

Other Nutritional Energy Supplements:

Iron: Deficiency of iron can cause Anemia which can result in lethargy. Hence, iron is an essential source of energy especially for women.

Magnesium: This nutritional supplement carries out body functions such as muscle health, production of red blood cells, as well as providing energy.

Intake of vitamins for energy is essential for a healthy living. So, say goodbye to lethargy and consume these top vitamins for energy properly.

 

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Living Your Best Year Ever

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Living Your Best Year Ever

We are now halfway through 2016, so are you living your best year ever? At the end of every year someone is telling us to put our goals for the upcoming year down on paper.

These goals may be anything from making more money, losing weight, becoming more fit, taking a vacation to the beach, getting home earlier, spending more time with your kids or a significant other. We all probably have similar type goals as we begin the new year.

The thought of being able to achieve even one of those goals probably occupies your thought process on a daily basis.

Now is the time to reflect on what you have accomplished and the areas of your life that need tweaking to help you meet those goals you set at the beginning of the year.

Do you have New Year’s resolutions that you have not looked at twice.

You may find yourself thinking, if I only had one more hour in the day, I might have been able to get started on those elusive goals that escape me year after year.

Perhaps you are trying to achieve too much.

Asking too much of yourself can result in your just spinning your wheels and never getting started. Ultimately this procrastination just results in wasting more time and failure to move forward.

Make a decision to focus on just one of your goals to help you start living your best year ever.

Accomplishing just one of your goals will boost your self esteem and confidence needed to keep you charging forward to tackle the next goal on your new year resolution list.

The following are some tips you can  implement to help you regain more time and put yourself on the road to achieving those passions you so desire.

1. Work on each task a little faster

Whatever the task you are working on try doing it a little faster. You will find that by moving faster, you will respond faster in completing your task.
Staying organized will help you save time in completing your task and other daily obligations.

2. Become an expert in your field

Make it an obsession to become an expert in what your are doing or working on. Continue to educate yourself on your chosen passion. The more educated you are the more efficient you will be in completing associated task.

Watch one, do one, teach one is a phrase commonly used in many professions. Following the above three strategies will inspire others and motivate you to continue pursuing your passion.

3. Limit unnecessary time online

Try only checking your email twice per day.

Limit your time on facebook and other social sites.

I think we all would be amazed at how much time we spend checking and answering email, reading post on social sites, blogs and forums.

Unless you are doing research or generating an income from your time spent on the internet restrict your surfing until you have completed all your task for the day.

4. Let the phone go to voice mail

Try answering all your non emergent phone calls at one time. Interruptions from phone calls rob us of time.

Not only the time spent on the phone, but the time it takes to regroup and get your focus back on whatever you were working on.

Save the calls for a certain period of the day then make that your primary focus until the job is done.

5. Eliminate Unnecessary Meetings

Try to limit meetings to once or twice per week. This may not be possible for everyone depending upon your profession.

If you have control over scheduling meetings, keep them brief and focused.

Everyone will love you for it.

6. Learn to delegate the small things

Allow your employee or assistant to perform the work that isn’t helping you reach your goals. Make sure you are utilizing your time in the most productive way possible for your knowledge and skill.

7. Take Action Now

Pick a goal you are going to focus on, break it down into pieces, and then give it your full attention until the job is complete.

Stop procrastinating and start taking action. The best way to overcome procrastination when dealing with something you find boring is to break it down then attack it one small piece at a time.

8. Get Healthy Stay Healthy

Staying focused on the task required to achieve your new year resolutions requires a clear mind.

Add some form of exercise to your daily routine. Exercising will increase the blood flow to your brain, relax you, decrease stress, and eliminate brown fog.

Eat a well balanced diet including multiple small meals a day will help boost your metabolism and energy, so that you have the fuel to achieve your daily task.

Starting today, implement some of the above strategies for optimizing your time.

You will soon find that you are able to attack those yearly passions with new found energy and enthusiasm.

Spend the remainder of the year……….. living your best year ever.

CEM