Mia Gordon
Reporter, Host, Content Creator, Blogger

A guide to looking after your mental health

While the holidays can be the most wonderful time of the year, that isn’t the case for everyone. In fact 1 in 4 people experience increased anxiety, or Generalized Anxiety Disorder.  While the to do list might seem long this time of year, it is also important to prioritize your mental health. If you ignore it,  it can impact aspects of your life like relationships, work ,  your physical health will suffer, and many other things will suffer as a result. Taking care of your mental health, in addition to everything else, should be at the top of your priority list.

However, since it is sometimes seen as a taboo issue, one that we sometimes feel ashamed to talk about, it may seem that you can do little to improve or maintain your mental health. The reality is that there is a lot that you can do, and you can start small if you want to. Read on to find out more.

Talk About Your Issues

Many of us believe that we must keep our troubles to ourselves. After all, who would want to hear about all the many problems we’re having? Who would care enough to go against all the impulses that urge you to remain silent?

 To be honest, there are a lot of individuals that care. Friends and relatives will undoubtedly want to know what is going on in your life and how you are dealing with things, particularly if you have had a terrible incident or something unexpected has occurred. If you don’t believe you can speak to someone you know, a therapist will listen to you and help you get back on track with your mental health. Joining online forums, for example, can provide total anonymity.

 When you talk about your difficulties, they typically appear much less than they were, and solutions can be discovered much more easily. The stress of thinking about your problems will be relieved, and you will feel better as a result.

KEEP YOUR PHYSICAL HEALTH UNDER CONTROL

The close relationship between physical and mental wellness cannot be refuted. Therefore, taking good care of your body is often the best way to protect your mind too. Staying active is an essential feature (we’ll get onto that in a minute) but it’s not the only key feature.

Ignoring physical complaints can restrict your daily activities. And it will inevitably take a toll on your mental welfare. Medication management is an essential step to staying organized, which should keep your body and mind in a stable place. Leaving issues untreated only allows the problems to escalate.

Maintaining physical health should also extend to protecting your eyes and ears. Whether it’s wearing ear defenders at work or blue light glasses when using screens is up to you. Prevention is the best form of protection. And when your body is suitably protected, you should be far happier and more comfortable in yourself.

 

Ask For Help

Asking for support to cope with your troubles and your mental health in general might be even more difficult than talking about them with someone. However, it’s uncommon for someone to be able to overcome the most difficult (and even minor) challenges without the assistance of others. It’s much better to recognize that you are struggling than to continue trying to get by independently, which is far more detrimental to your mental health.

 It makes no difference what the issue is that is giving you so much agony; someone will be able to assist you. Whatever it is, once you seek assistance, it will never be anything that cannot be dealt with in some way.

 

Keep Active

When you are feeling down and your mental health has suffered, you may want to sit or lay down and do nothing. However, it is much more preferable to get up and be moving to make yourself feel better and to care for your mental health in general. I know this has helped me through some of the difficult 

When you start moving about, whether it’s to play sports, go to the gym, take a class, or just stroll outdoors, you’ll start to feel better. When you’re through, you’ll be pleased you made the time to exercise, and your mental health will almost surely improve. As we said, start small and then move onwards, so you might want to begin by checking out https://sportnews.in/ and then going on from there.

Asking for support to cope with your troubles and your mental health in general might be even more difficult than talking about them with someone. However, it’s uncommon for someone to be able to overcome the most difficult (and even minor) challenges without the assistance of others. It’s much better to recognize that you are struggling than to continue trying to get by independently, which is far more detrimental to your mental health.

 

It makes no difference what the issue is that is giving you so much agony; someone will be able to assist you. Whatever it is, once you seek assistance, it will never be anything that cannot be dealt with in some way.

 

Boosting your calorie restricted diet

I have struggled with my weight for most of my life. Having been a professional athlete fitness has always been a part of my life, but over the years in talking with experts I have realized nutrition is just as if not more important than the fitness side when it comes to being healthy. So recently I have been focused on my eating habits and tracking calories.  You might have gotten used to portion control and meal planning to keep your calories in check, but to work out effectively, you also need to make sure you’re meeting your nutritional needs. So, how do you do that without adding tons of calories to your diet?

Photo by Ovidiu Creanga from Pexels

Do not fast

The very first thing that should be made clear: calorie-restricted diets should not be a term used interchangeably with fasting or with tea cleanses that require you to cut your calories down to extreme lows. Intermittent fasting can help, but you have to make sure that you’re eating a healthy amount of calories a day so you avoid issues like malnutrition because your body simply isn’t getting enough energy. This is all about managing weight but in a healthy manner. 

 

Get your nutrients from the right places

What food you’re eating matters as much as how much you’re eating, of course. You might be within your calorie goals in terms of your diet, but if you’re relying entirely on processed foods, you’re going to be missing out big time when it comes to the nutrients. Fresh food diets are much, much better because whole foods not only have more nutrients in them, but they have a higher bioavailability, meaning that it’s easier for your body to absorb them. Look at some of the fresh food delivery services near you if you have trouble getting your hands on fresh produce.

 

Use supplements to make up

If you’re trying to push for specific exercise goals, then you should make sure that you’re also adjusting your diet to those aims. You might find that even with a well-balanced diet, you still need a few extra nutrients to meet your daily recommendations. To that end, you can take a look at a supplement store for easy ways to slip those nutrients into your diet. Of course, you should talk to your doctor about supplements if you’re on any medication or dealing with any chronic health issues. They’re safe for the majority of people, but it’s worth looking out.

 

Keep track

Simply put, you should make sure you know exactly what your body is getting, instead of doing guesswork. There are some pretty great diet tracking apps out there that look not only at the calories you’re eating, but the macronutrients such as fat, protein, and carbs, and then break it down even deeper into the micronutrients. Using these apps, you can fine-tune your diet and what supplements you’re taking to ensure that you’re meeting all the needs of a healthy body while still maintaining the calorie count that you need to manage your weight.

 

It may be the case that you need to adjust your calorie restrictions, allowing yourself a little more to get the nutrition that you need, as well. You can set standards for yourself, but don’t make them so inflexible that you can’t get the nutrients that you need.

Good luck with those fitness goals friends,

xo

Mia

How to create a healthier home

Image by Denise Husted from Pixabay

I know this might be pretty obvious, but everyone wants to feel healthy and at their best right? I know during this pandemic feeling our best doesn’t come as easy. It has been mentally and emotionally draining on all of us but you are probably still trying to do what you can to wake up feeling good. Some steps you might be taking is easting right, exercising regularly, and making sure you  get enough sleep. Each of these is vital, but there may be one influence on your health you overlook, and that is your home. Your home plays a significant role in your wellbeing and impacts everything from your mood to your physical health. Creating a healthy home is an investment in your wellbeing and can enhance every area of your life. If you want to create a healthier home, here are some things you can do: 

Improve Air Quality

You may not have thought about your home’s air quality, but if indoor air quality is poor, it can cause various problems. Low indoor air quality can cause allergy symptoms and exacerbate conditions such as asthma. A reduction in indoor air quality can occur if your home has inadequate ventilation or if your air conditioning is not functioning correctly. If you spot an issue with your air conditioning unit, it is wise to call an emergency ac repair service to get the problem solved and ensure your air conditioning is working efficiently once again.

Keeping up with maintaining your HVAC system is the best way to keep it working efficiently for longer. 

Another important way to keep your home healthier is to install a carbon monoxide alarm. Carbon monoxide can pollute your home without you even knowing as it is an odourless gas. The effects of carbon monoxide poisoning are potentially severe, so it is vital to reduce your exposure.

 

Reduce Excess Moisture

Having excess moisture in your home can lead to mold and mildew forming. Mold and mildew not only look pretty gross, but they also are not great for your health. Depending on your sensitivity to mold spores, they can cause you to have allergy-like symptoms including a runny nose, itchy eyes, and headaches. 

Mold can appear in many forms in the home and could look like patches of black dots on your wall or other surfaces, or even have a ‘furry’ appearance. If you notice mold in your home, you may want to get it removed to prevent it from spreading and get your home looking great again.

To prevent mold from forming in your home, it is essential to keep your moisture levels low. The most crucial step in reducing moisture in your home is to prevent condensation. Condensation often occurs in the bathroom and kitchen. Activities such as taking your daily shower and cooking can create large amounts of condensation, leading to mold developing. Improving ventilation in your home while you are showering or cooking is the best way to keep moisture at bay. The simplest solution is to open the window before you shower or start cooking, as this will prevent condensation. If you hang wet laundry around your home, this can also increase moisture levels. If possible, it is best to let your laundry dry outdoors rather than inside, where it can create condensation.

Here is to a healthier and happier home my friends,

xo

Mia

What you can do about work related health issues

I have shared quite a bit on my social media channels how much I love my job and how lucky I am to be part of a team I care about doing work that  I am passionate about. One’s job should have a positive impact on one’s life, but let’s be honest, it’s not always rainbows and butterflies. And sometimes, when we don’t take the time to check in, the work life balance can tip a little too far one way and impact your health. It might not be a physical impact, but more so a mental one that you might not even know is effecting you until it is a little too late. So I wanted to share with you some ways that you can make sure your work doesn’t impact your overall health.

Photo by energepic.com from Pexels

Start Moving More 

It’s easy to forget, especially since many of us have had to pivot to working from home and may be at a computer for longer hours than usual, but humans were really not supposed to sit down as much as we currently do. While it can be comfortable to sit, comfort in itself is probably overrated! Here is the thing, many of us are now going from our bed to our office chair to the couch in the evening and then right back to bed, and that is too much sitting! Research suggests that this might have severe long-term health consequences. The solution? Move more. You can take regular walks throughout the day, get a standing desk, or even cycle or run to work. I also wear an apple watch to remind me to get up for at least a minute each hour. 

Better Work Set Up

As well as sitting, humans were also not really designed for typing all day long. We get used to it, but it can have a harmful impact on certain aspects of our bodies, most notably our wrists and hands. Mine is doubled because of a previous life as a tennis player. If you’re feeling pain in this part of your body, then visit a hand surgeon. I recently booked an appointment and found out that I have a cyst in my wrist. Other common concerns could be carpal tunnel syndrome, which is a common consequence of typing in an incorrect position. Beyond that, it’s about reviewing your work setup. There are ergonomic keyboards and mouse setups that are easier on the wrists. 

Work/Life Balance

It’s normal to feel a little bit of stress at work. But if you’re feeling overly stressed, then there’ll be a problem. This level of stress can have short- and long-term impacts on your health, not to mention your overall enjoyment of life. If you can’t see how your working life will calm down, then it’s important to take steps to improve your work/life balance. Having a cut-off time for work, doing relaxation activities, and taking time throughout the day to get some headspace will all prevent a build-up of stress. Whenever I think I have a busy or stressful day ahead I try and start my day with meditation to clear my head and get me ready for the tasks ahead. 

Maybe it is time for a career change 

I must say I am so lucky to have a job I love, but trust me before working at the Weather Network I had many jobs I did not love. Sometimes I was working several jobs at once and the stress was just overwhelming. I understand making ends meet, I bought a condo straight out of university and so money and finances is important, but it isn’t everything. Sure making a steady income can take a lot of the stress away. You know that you can pay your bills each month, you can invest in activities that have a positive impact on your overall health, and you can do things that do create a healthy lifestyle like purchasing a gym membership or healthier (and usually more expensive meals). Maybe it is time to ask for that raise that you know you deserve. Or if you don’t think it is the right fit and it isn’t benefiting you both financially and emotionally, than maybe it is time to move on.

 

 

 

Reducing the Risk of Strain at the Gym

Having been a professional athlete for most of my life I have suffered several injuries. Broken ankles, torn shoulder, chronic wrist pain. The list goes on. But whether you are a professional athlete or just an active person, there is always a risk of injury. Most of this doesn’t come from obvious risks like falling over or mishandling weights, but from muscle strain (something that I am very very familiar with). If you’re experienced muscle strain before, you know it can greatly hold back your fitness potential and keep you out of the gym for weeks. Here are some ways to prevent it.

Photo by Karl Solano from Pexels

Recover and recuperate

First of all, if you’re currently healing from a strain, you should make sure that you recover fully from it before you get back into working out. You can help your road to recovery with the help of things like massage therapy and a physiotherapist. You should pay attention to your delayed onset muscle soreness, as well. It doesn’t necessarily mean that anything is wrong, but not giving yourself the time you need to relax and recover between workouts can put way too much pressure on your muscles.

Prepare effectively

If you jump right into working out intensely, then you are very likely to end up pulling something. Have a full workout routine that starts with a series of full-body stretches. You should stretch your body more thoroughly before working out than after. Some light warmups to help your muscles get limber and flexible are going to be crucial, as well.

Wear the right gear

Well-fitting gear that allows for a good range of motion is crucial in preventing all ranges of musculoskeletal injuries. If your clothes are too tight, then you’re working against your clothes as well as against your own body’s lack of agility. I learned this the hard way when I was training for my first half marathon.  A good pair of fashionable leggings does more than making your thighs look great. They can aid in both strain prevention and even in recovering from existing strains.

Feed your muscles

Most people who work out are very used to the idea that nutrition is key to staying healthy.  In most cases, you might think that this means upping your protein intake. Protein does help your muscles rebuild after the natural wear of exercise, but you should also try incorporating potassium-rich foods into your diet, as well. Potassium, which can be found in things like avocados and bananas, can help prevent the muscle fatigue that leads to more easily straining them.

Slow it down

Sometimes my body just tells me it needs a little time out. That doesn’t mean a day completely off, but maybe just a less intense workout. If you have been pushing yourself super hard lately, then you should think about taking it a little slower. This doesn’t mean that you should skip a workout (unless you’re in need of the extra recovery), but that you should try lighter workouts you can do at home, instead. Having lighter workout days and more intense workout days is a part of most training programs, and only working out at the highest intensities is going to put you at a greater risk of a tear or strain.

When in doubt, you should listen to your body. If your muscles feel too taut or in any way “weird” or have sharp, shooting pains, it’s time to take a rest.

Here is to staying healthy, active, and pain free

xo friends,

Mia