Monday, 25 April 2022

10 Tips That Will Improve Your Immune System



Your immune system has a big task. It fights germs and keeps you from succumbing to sickness and disease. Because your immune system plays such a vital role in regard to your health, you should do everything you can to keep it strong. Here are some ways you can assist your immune system to make it the best it can be.

1. Focus on foods that can be eaten straight from nature. 

Concentrate on fresh fruits and vegetables, and add in healthy fats, lean proteins, and whole grains as well. By eating a large variety of foods, you will benefit from the combination of vitamins and minerals that each of them provides, which work together to strengthen your immune system.


2. Learn about the specific benefits of individual foods. 

There are many foods that have special immune-boosting qualities. Fresh garlic is antibacterial, antiviral, and antifungal. Yogurt contains probiotics, which benefit the immune system by giving you a healthy balance of gut flora.


3. Practice good hygiene. 

steps such as washing your hands after using the bathroom and before eating can have a profound impact on your health. Your immune system will have fewer battles to fight if you focus on basic precautions such as these.


4. Get a sufficient amount of sleep every night.

 Your immune system works best when it has time to rest. If you do not get enough sleep, your immune system will be compromised, and will be less able to fight off colds and the flu.


5. Be physically active on a daily basis.

 Exercise stimulates the immune system by increasing the production of macrophages, which attack bacteria. One bout of exercise brings this effect for a few hours, and regular exercise extends this time period even further.

6. Drink lots of water to help your immune system function at its best

. Consuming at least 8 glasses of water per day assists your body in flushing out toxins. Your body also uses water to produce lymph, which transports white blood cells and other immune cells all over your body to fight infection and disease.


7. Avoid unnecessary chemicals and toxins

. Taking in chemicals and toxins puts stress on your immune system. Some are unavoidable but stay away from the ones you can. These include products with heavy pesticides, nicotine, and alcohol. Avoid chemicals you apply topically such as certain perfumes and lotions.


8. Get daily fresh air and sunlight. 

Sunlight is necessary to allow your body to synthesize the production of Vitamin D, which prevents susceptibility to infection. Breathing fresh air brings oxygen to every part of your body, which fights a variety of illnesses, infections, and diseases.


9. Reduce sugar and all substitutes.

 Sugar depresses the immune system, making it more likely for you to become ill with any virus that you are exposed to. Sugar substitutes are no better, which are related to a variety of health problems. Let fresh fruit satisfy your sweet tooth.


10. Make mental health a top priority.

 When you are not happy, your immune system suffers. Make time for your happiness and mental wellness. Surround yourself with people who love and care for you, and avoid people and situations that add to your stress level.


Your immune system fights on a moment-by-moment basis for you. It has a tough job to do already, so help it function at its peak. Do what you can to assist your immune system by following these 10 simple tips.




Tuesday, 19 April 2022

Journalling and Your Wellbeing

journalling and your wellbeing

Keeping any type of journal will help with improving any life issues. However, if you really want to tackle a specific problem you’re having, it will help to determine the right type of journal to keep. Keeping a particular kind of journal may work best for your issue. 

Ten Types of Journals You Can Create 

When you begin journaling it will likely occur to you that having more than one type of journal might be the best way to keep everything organized better. When you have more than one type of journal, you can simply go to the specific journal to work on one issue at a time or keep something organized so you can make better decisions. 

1. Bullet Journals 

This type of journal is useful for anyone who has lots of to-do lists, loves using a pen and paper, and who enjoys goal tracking. Your journal should have a table of contents that you create as you add to the journal so you can find things. You’ll use symbols, colors, and lines to make your bullet journal. You should be able to understand at a glance what’s on the page.

2. Vision Journals 

 You may have heard of vision boards and this is essentially it, except it’s a journal that helps lead you to your vision. The way it works is that you set up the journal to have only one goal per page. Then you can write words, add pictures, or draw something that enables you to make plans to reach that goal. When you do reach the goal, be sure to go back and add the date of achievement. 

3. Line a Day Journals 

 Basically, this journal is what it’s called – you write down only one line a day. You will simply write in the journal a short line about what you did that day. It should be only a sentence or two at the most, and should not take up that much space in your journal. Some people like using a calendar and a pen for this. 

4. Classic Journal  

This is simply a diary, and you can write whatever you want in it every day. It can be long, short, or you can skip days if you want to. The classic journal is just like the diary that you maybe kept as a child. You write whatever you want in it daily. 

5. Prayer Journal 

 This is a particular type of journal where you essentially act like your diary or journal is your higher power. Write God your prayers instead of saying them. Write them down so you remember them and can look back on them.

6. Dream Journal 

 Some people really like tracking their dreams because they believe that dreams provide signs for life. If you want to track your dreams, you have to train yourself to write in your dream journal every morning while you still remember the dream. Write about the dream and then research what it means and write about that too.

7. Food Journal 

 Write down everything you eat every day. Some people like to include the calorie contents and so forth. It can also help to write down why you eat it, how you felt about eating it, and things like that.

8. Travel Journal 

A wonderful way to remember your travels is to keep a travel journal. Some people like making one for each trip so that it’s easier to remember. You can write your thoughts in your journal, but you can also attach tickets, pics, and memories.

9. Gratitude Journal

 This is just what it sounds like. It’s a journal where you record each day what you’re thankful for and grateful for. Nothing can be negative in this journal because it’s designed to help you think more positively. 

10. Project Journal 

 This is a handy journal to keep, especially for anyone who regularly works on projects. Keeping a journal of each project you work on that records actions taken, results, and data will help you improve every project but will also help you look back on this one with excitement. 

If you want to journal to help work through a problem, keeping specific journals for different things is an effective way to go about it. It’s also a great way to store your thoughts and memories for the future in a more organized and useful manner.

Benefits of  keeping a journal

1. Boosts Your Mood 

 If you really want to boost your mood, keeping a gratitude journal is where it’s at. All you have to do is once a day, preferably before bed, write down what you’re grateful for today. It might not seem like much but it’s very powerful for going to sleep, thinking positively about your life.

2. Increases Your Sense of Well-Being 

As you write out your thoughts, you’ll start seeing issues from a new angle just because you’re opening your mind to think about it. This is going to make you feel more capable of dealing with whatever happens.

3. Lessens Symptoms of Depression 

 Understand that depression is something different from sadness and that you likely need a counselor. Writing it all down can make it seem less horrific so that you can feel better. Plus, you can look back at days you thought life was "over" and see better days after. 

4. Reduces Anxiety 

The problem with anxiety is that it was designed to help us get away from immediate danger. It triggers the "fight or flight" response. If each time you have that anxious feeling you choose to write in your journal how you are feeling and why, you’ll start to control it better.

5.  Lowers Avoidance Behaviors 

Many people who have mental health issues practice avoidance behaviors such as not going to places that cause them anxiety, or not doing the things they need to do due to how they feel. When you write it out, it helps you get the feelings out but do the thing anyway.

6. You’ll Sleep Better 

Pouring your heart out into a journal is a great way to get things off your chest. However, for sleep, go to the gratitude journal and write down what you’re thankful for today and go to sleep thinking of that.

7. Makes You a Kinder Person 

 Exploring your own emotional state and accepting your own feelings while you work through what makes you who you are in your journal is going to make you naturally more empathetic to others too. Letting go of judgment for self improves your thoughts for others also.

8. Improves Your Memory 

This is almost a situation where you want to say "duh" but it has to be said. Writing down things helps you remember them because you can go back and read it, but also because the act of writing something down enables you to recall it.

One thing that can really help you make your journaling work is to learn how to keep one effectively. Make some journaling rules, do it every day to create a habit, and keep it private unless you decide to let your therapist see it or you decide to use it to help others. This is for you and only you for the most part. 

Tips for Making Journaling Part of Your Daily Routine

The way to ensure that journaling works for you is to do it long term. Long-term journaling gives you more insight into your life because you’ll be able to look to the past, present, and even the future (sort of) to get answers in your life. But first, you have to do it. And you need to do it daily to make it a habit. Let’s review a few tips for making journaling part of your daily routine. 

1. Make It Easy 

 Don’t make it a huge deal, and it’ll be simpler to get done. For example, it’s easier to use a notebook and paper than a computer for most people. You can have the book in your bag or on your bedside table or wherever you plan to write in it. 

2. Choose a Time That Works

 The best times to do it are early morning, first thing, or the last thing before you go to bed. However, that might not work for some people. If you know a better time, do it. For example, some people like journaling while on lunch at work in the park. It’s up to you.

3. Get a Drink and Eat a Snack

You don’t want to have any excuses or extraneous thoughts while you’re writing in your journal. Make sure you’re fed and hydrated. 

4. Create a Comfortable and Assessable Space

 It’s easier to get into your thoughts if you’re comfortable and not thinking about how bad your tailbone hurts or your wrist hurts. Some people like using a desk, some a comfy easy chair, others their bed. 

5. Combine It with Something Else You Enjoy Doing

If you enjoy cleaning the house, then reading in your clean house with the windows open and the breeze flowing in, why not journal at that moment? If it’s a daily thing, add journaling to it, and it’ll create a habit fast. 

6. Add Some Relaxing Music to Set the Mood

 Now it’s true that some people prefer silence, so that’s fine if you do. But consider trying some music that doesn’t have words and that is relaxing, to help you gather your thoughts and say calm and focused. 

7. Use a Particular Type of Journal 

For some people, using a style of journaling like bullet journaling, prayer journaling, project journaling, and more, works better since it defines some rules for entry. 

8. Consider Using Journaling Prompts 

You can also find journaling prompts online for any type of journal you want to use. 

9.  Reward Yourself

 When you have been diligent for a month writing in your journal, take some time to read what you wrote, then reward yourself for doing it. You might buy some colored pens or some scrapbooking materials so you can add some definition and interest to your journal. 

To truly experience the full benefits of journaling, it needs to be done most days, which is why you need to find a way to incorporate journaling into your everyday life. The best way to accomplish this is to make it easy and turn it into a habit. 

Friday, 1 April 2022

5 Powerful Ways Gratitude Can Enhance Your Wellbeing


the benefits of practicing gratitude

Consistent gratitude is one of the most powerful tools that you can use to enhance your wellness. Abundance surrounds you in many ways. Regardless of your station in life, there are many things that make you. What are you thankful for? Take a moment to ponder on them.

Gratitude isn’t a magical shortcut, though. It doesn’t necessarily create any changes outside of yourself. What it can do, however, is open you up to other opportunities. As you become aware of the multitude of blessings already present in your life, you may begin to focus on abundance more and more. 

This can set you on a path to a mental state rich in optimism. This transformation takes place as you begin to express genuine gratitude to others, and start feeling gratitude for everything in your life that brings you joy.

A great way to increase your awareness of the abundance you already have is to start a gratitude journal. You don’t have to wait for something great to come into your life to appreciate it. Instead, just open your notebook once a day and take a few minutes to write down everything you’re thankful for. 

You can feel grateful for anything, big or small. On days when you think you have absolutely nothing to be appreciative of, you can prime the pump by taking stock of the little things. For instance, take note of the air you’re breathing or the food in your kitchen.

Once you realize that there are so many things to be grateful for, you’ll find that you can think of more and more blessings in your life.

Gratitude is a tool with many benefits which can enhance your well-being.

Benefits of gratitude

1. Increases optimism

Recognizing and documenting what you are thankful for will make you more positive about your life. Being optimistic will make you more passionate to create the life you want because you believe it is possible. When you take notice of the good things you have, you’re more likely to keep working for whatever else you desire.

2. Improves mental health

Practicing gratitude according to a study conducted in 2020 can help ease anxiety and depression. It can also boost your mood. You’ll be more enthusiastic. Research shows that when subjects recorded what they were thankful for in a journal on a regular basis, they reported having a larger sense of enthusiasm for their life than those who didn’t write about their gratitude. 

3. Improves relationships

Expressing gratitude makes us happier and more positive. This has positive effects on our social lives because we are more appreciative, social, and appear more trustworthy. This will likely lead to a wider social network and better relationships. Showing gratitude to our loved ones makes them feel good and can strengthen our relationships.

4. Improve self-esteem

Documenting and appreciating all the good things that have happened to you and that you made happen is one sure way to lift your self-esteem. It makes you feel better about yourself.

5. Reduce stress

Practicing gratitude, especially in stressful times will remind you of the good things happening right now. Finding things to be grateful for can help reduce the effects of stress like insomnia.

Acknowledge and express your gratitude. You’ll be glad you did!

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