Category: Health Tips

14 Foods to Help You Lower Blood Pressure Naturally

Posted on by Martin

If you’ve ever thought about eating your way to wellness, high blood pressure is a great place to begin. As is true with so many ailments, high blood pressure is directly related to diet and can be treated through adding healthy, nutrient-dense foods to the daily program.

If you have high blood pressure and are looking for smart ways to combat it naturally, here are fifteen foods you’ll want to add to your diet today.

1. Low-Fat Dairy 

Low-fat dairy has been shown to reduce the risk of hypertension and help you maintain a healthy weight. Chock-full of protein, low-fat dairy products like yogurt and milk give you the calcium and peptides you need to remain healthy, fit, and within a normal blood pressure range. What’s more, the calcium in low-fat dairy products will help you enjoy healthy, strong bones as you age.

2. Flaxseed

Flaxseed is ideal for reducing your systolic and diastolic blood pressure levels when consumed over a six-month period. One 2013 study, which was published in the journal Hypertension found that even people who took blood pressure medications benefited from the addition of Flaxseed to their daily diets. This is largely because flaxseed contains four heart-healthy components: peptides, fiber, alpha linolenic acid, and lignans.

Confused about how to eat flaxseed? Add it to homemade breads, cereal, and yogurt for a fiber-packed punch of good heart health.

3. Dark Chocolate

While most people believe staying away from chocolate is critical for good health, recent studies have shown that dark chocolate rich in flavanols can reduce systolic and diastolic blood pressure in people with pre-hypertension symptoms, or existing hypertension.

In fact, most people are shocked to learn how pronounced the heart-protective benefits of chocolate can truly be. According to one Harvard study, people who consumed dark chocolate products that were at least 50-70% cocoa saw lowered blood pressure, particularly if they were already suffering from hypertension. 

For best results, add one small square of dark chocolate to your daily diet, in the form of an afternoon pick-me-up or post-dinner treat.

4. Olive Oil

While olive oil is a fat, it’s a very healthy fat that has the potential to reduce blood pressure rates. According to a 2012 study published in the American Journal of Hypertension, olive oil not only decreases blood pressure, but can improve the function of the heart tissues in people suffering from mild hypertension.

With this in mind, add olive oil to your daily diet, either in the form of a cooking oil or as a drizzle across salads, bread, or hummus.

5. Pistachios

Pistachios are a heart-healthy food that are also a tasty snack. Studies have shown that people who eat one or two servings of pistachio nuts once a day for four weeks experience dramatic reductions in systolic blood pressure.

For best results, look for unsalted pistachios, available at your local whole foods or health store.

6. Pomegranate

Pomegranate is a superfood that can also help lower blood pressure and keep it within a healthy range. While similar fruit juices, like grape juice, have shown heart-protective benefits, pomegranate juice is much more powerful in much lower quantities.

For example, one clinical trial revealed that consuming just 2 ounces of pomegranate juice each day helped to lower high blood pressure and reduce cholesterol. Part of the reasons pomegranate juice is so valuable for this is that its flavonoids make it a powerful antioxidant and that it works as an anti-inflammatory compound which can help improve the cholesterol profiles.

7. Fish

Fatty fish varieties, like salmon, have been shown to reduce diastolic blood pressure by providing a heart-healthy dose of omega-3 fatty acids. Researchers recommend consuming salmon at least three times a week to enjoy its heart-healthy benefits. Leaner fish like cod have not been shown to have the same heart-protective perks, although varieties like anchovies and sardines are a good stand-in.

8. Whole Grains

Whole grains are a critical part of any heart-healthy diet. Capable of lowering systolic blood pressure and improving cholesterol profiles, whole grains are an essential building block in a healthy lifestyle. What’s more, since they offer fiber and protein, they can help you maintain a healthy weight for years to come. For best results, eat three servings of whole grains each day.

9. White Beans

A single serving of white beans provides 30% of the magnesium, 13% of the calcium, and 24% of the potassium you need in your daily diet. For best results, toss them into side dishes, entrees, and soups. Don’t forget to keep them healthy by opting for low-sodium or no-salt-added varieties.

10. Kiwi

Kiwi contains more vitamin C than an orange, and is fantastic for keeping your heart healthy and maintaining positive blood pressure. Find this tasty little treat in grocery stores, and eat it on its own, or sliced up on top of Greek yogurt, alongside some granola.

11. Bananas

Bananas are a rich source of potassium, and are the ideal snack for anyone looking to reduce their blood pressure. In addition to helping your body keep sodium levels in check, bananas also reduce stress hormones and provide a helpful dose of bone-strengthening calcium in your daily diet.

12. Kale

Kale, raw or cooked, is a power-packed vegetable filled with calcium, magnesium, and potassium – all of which play critical roles in keeping your heart healthy. For best results, throw a handful of shredded, de-veined kale into a smoothie, stir-fry, or spaghetti sauce for a boost of nutritious goodness in your daily life.

13. Broccoli

Broccoli is a tasty vegetable that offers powerful cancer-fighting benefits for people who eat it. Find frozen varieties in the grocery store and toss them into side dishes or steam a whole head as a vegetable side for an entrée.

14. Sweet potato

Sweet potato (with the skin left on) is a great source of magnesium, potassium, and calcium. Use these tasty root vegetables in place of normal potatoes, or throw them into smoothies or side dishes for an added boost of nutrients.

Eating Your Way to a Healthy Heart

If you’ve ever wanted to eat your way to heart health, the process starts here. By incorporating these delicious and heart-healthy options into your daily life, you can enjoy a more varied diet and a boost in health all at once.

Prevent High Blood Pressure Using these 5 Daily Practices

Posted on by Martin

Right now, about 75 million Americans – roughly 29% of the adult population – have high blood pressure. Left untreated, high blood pressure is a dangerous condition that can lead to heart attacks, arrhythmias, and more. Luckily, there are steps you can take to prevent high blood pressure, and they don’t involve overhauling your life or habits.
By adding five simple, daily practices to your schedule, you can combat high blood pressure and enjoy good health for years to come.

Read on.

What is High Blood Pressure?

Blood pressure is the force your blood exerts against artery walls as it circulates through the heart and body. Typically, blood pressure gets higher or lower throughout the day, depending on circumstances, stress, activity level, and diet. While occasional spikes are normal, blood pressure can quickly become dangerous if it rises above normal levels and stays there for a long time.

Who is at Risk for High Blood Pressure?

The risk factors for high blood pressure are numerous, and include the following:

Race. High blood pressure disproportionately affects African Americans, and tends to develop at earlier ages in the black community than it does in other races. Complications like stroke and heart attack are also more common in African Americans.

Age. The risk of high blood pressure increases with age. High blood pressure is more common in men after the age of about 45. Women, on the other hand, tend to develop high blood pressure after reaching age 65 or older.

Genetics. If you have a family history of high blood pressure, you’ll be more at risk for the condition than someone with no family history of the condition.

Body Composition. People who are overweight or obese are at increased risk of high blood pressure. This is because the heart needs to work harder to supply an overweight or obese body with oxygen and nutrients, and this increases the pressure of the blood on artery walls.

Tobacco Use. Tobacco use is a large factor in high blood pressure risk. While smoking or chewing tobacco creates a temporary boost in blood pressure, it also damages the arterial lining, and causes them to narrow, which increases blood pressure.

High Levels of Sodium or low Levels of Potassium in a Diet. People who eat lots of sodium and not enough potassium are at increased risk of high blood pressure. Sodium causes the body to retain fluid, while potassium helps balance sodium levels.

Alcohol Abuse. People who abuse alcohol or simply drink too much are at risk for high blood pressure. Heavy drinking damages the heart and can affect the blood pressure over time.

How to Prevent High Blood Pressure with Five Daily Tips

If you have a family history of high blood pressure, or you just want to prevent it from befalling you, bring these five lifestyle changes into your daily routine:

1. Consume a Balanced Diet

Diet is one of the largest factors in blood pressure levels. The more balanced your diet is, the less likely it is that you’ll suffer from high blood pressure any time soon. For best results, eat a diet that’s rich in fruits, vegetables, whole grains, seeds, nuts, lean protein, and low-fat dairy products. Aim to limit foods that are high in sugar, trans fat, cholesterol, and saturated fat, as these can spike blood pressure or lead to new hypertension problems in people who have never had them before.

2. Cut Your Salt Intake

While many doctors recommend salting food to taste, people who are very at risk for high blood pressure may need to reduce their salt intake to control blood pressure. Generally, experts recommend that you consume fewer than 2,300 milligrams of salt each day, although that number may be lower if you already have high blood pressure and don’t want it to get any higher.

Remember that sodium isn’t just present in table salt. Instead, it’s present in packaged foods and fast foods, which can blow your daily sodium intake levels out of the water.

Talk to your doctor about where your sodium intake should lie, and find creative ways to cut salt from your diet, if need be. Common solutions include switching to unsalted butter and looking for low-sodium varieties of common condiments, like soy sauce.

3. Exercise Routinely

Exercise is a smart way to keep your blood pressure low. If you already have high blood pressure, regular exercise will help reduce it. If you don’t have existing high blood pressure problems, daily exercise can help prevent it from happening.

In addition to keeping your blood pressure in check, regular exercise also keeps your weight at a healthy level and reduces stress, all of which are ideal for a healthy heart and good blood pressure. Most doctors recommend getting at least 30 minutes of cardio each day, and using strength training and flexibility exercises to supplement and enhance your ongoing fitness regimen.

4. Stop Drinking, or Limit Alcohol Intake

While drinking alcohol in moderation isn’t harmful to your overall health (in fact, it may even have some health benefits), it can lead to high blood pressure and other complications if you start drinking outside the normal range. For women, one drink per day is considered “normal,” while that number rises to two drinks per day for men.

While you may enjoy having a few glasses of wine with dinner, cutting that number to a single moderate tumbler will help your heart stay healthy and resist artery damage both now and in the future.

5. Manage Stress

Stress is one of the biggest culprits in hypertension. Here’s why: people who are stressed experience temporary perks in blood pressure levels. In some cases, stress can also trigger conditions that can damage health, including overeating, binge drinking, and smoking, all of which boost blood pressure.

With this in mind, develop a plan for monitoring and managing your stress levels. Common practices include yoga, meditation, breathing, and regular activity, all of which have been shown to reduce stress levels in adults.

Lower Blood Pressure Starts Here

While the battle against high blood pressure can feel impossible, these five simple, daily changes can help your blood pressure stay in a healthy range and stave off many of the complications involved with hypertension or high blood pressure.

At the end of the day, good health comes down to a series of small lifestyle changes, and these five tips are a great place to start.

 

 

 

 

20 Easy Ways To Have A Better Morning Every Day

Posted on by Martin

There’s a saying that goes, “if you win the morning, you win the day.” Nowhere is this truer than in home health. In a profession that’s so demanding and intensive, winning the morning is critical to being as productive, engaged, and efficient as possible. Here are twenty ways to do that:

1. Wake Up To Natural Light

If you can, wake up to natural light. An excellent way to do this is by going to bed with your curtains half open so that the morning sun will stream in as it rises.

If you can’t sleep like this, thanks to light pollution from streetlamps or something similar, consider investing in a daylight alarm clock, which uses a wake-up light to simulate natural sunlight and help you wake up bright, happy, and feeling fresh.

2. Give Yourself More Time In The Morning

A rushed morning is a recipe for stress and unhappiness. To feel fresher and happier, set your alarm clock 15-30 minutes earlier each day.

This will allow you to enjoy a comfortable morning routine that’s filled with all the things that make you happy and satisfied, from stretching to reading to simply enjoying a peaceful cup of coffee. While learning to wake up a bit earlier might be tough at first, it will have marked benefits for your time and well-being.

3. Stretch

A daily stretching routine has dozens of perks, ranging from increased mobility and flexibility to improved posture and strength. When you wake up, do a short sunrise yoga practice or simply stretch each of your extremities for 15 seconds. This simple exercise will help prime you for the rest of the day and make you feel healthy and ready to go.

4. Read

Reading for 5-10 minutes each morning can help you get in a good frame of mind for the rest of your day. Pick a book of motivational quotes or read from one of your favorite novels or the newspaper. In addition to helping to calm your brain and put you in problem-solving mode, reading can extend your morning routine and make it more relaxing.

5. Take A Vitamin Or Wellness Supplement

The better you feel, the more ready you’ll be to take on the day. With this in mind, incorporate a vitamin or wellness supplement into your morning care regimen. While the supplement you take will depend in large part on your personal health and goals, taking a probiotic, multivitamin, powdered green supplement or something similar will work wonders when it comes to helping you feel healthy and vigorous.

6. Limit Your Decisions

Did you know that making decisions makes your brain tired? Scientists call the phenomenon “decision fatigue.” Luckily, you can give your brain a break by limiting the number of decisions you have to make in the morning.

Do this by prepping your coffee or tea, laying out your clothing, deciding what to eat for breakfast, and deciding which route to take to work the night before. While it may seem silly, this simple ritual can make it much easier to enjoy a relaxed and leisurely morning.

7. Get Some Fresh Air

Fresh air helps you feel alert and awake. With this in mind, take a walk or enjoy a cup of coffee outside before you get ready for the day ahead.

8. Do Something Physical

Whether you’re a gym person or an outdoor enthusiast, make some time to do something physical before you head into work. Ideal for pumping up the blood flow to your brain and helping your body feel fit and active, being physical in the morning is an essential component for a great day.

9. Wake Up To The Smell Of Coffee

If you’re a coffee drinker, buy a coffee maker that you can program to auto-brew before you wake up. This way, when your alarm goes off, you’ll have the scent of delicious coffee to lure you out of bed. You’ll also reduce one step in your morning routine, which is essential to enjoying a more streamlined start to the day.

10. Listen To Music

Listening to music can help kickstart your brain and make you feel more alert. To give yourself an immediate morning boost, listen to your favorite radio station for 5-10 minutes each morning.

11. Journal

Journaling is an excellent way to get rid of disruptive thoughts and prime yourself for the day ahead. Luckily, a morning journaling routine is easy to begin. Spend 10 minute each morning just writing down whatever is in your head. This allows you to get things like worry and anxiety out on paper, rather than letting them to rule your day-to-day life.

12. Eat Protein

A balanced breakfast is essential to a great day, and eating lots of protein first thing is ideal. Instead of fueling up on dairy or pastries, eat a protein-dense breakfast of eggs or low-fat Greek yogurt. In addition to helping you feel alert and energized, protein also gives you the energy boost you need to make it through the day.

13. Stop Snoozing

While it may seem like hitting the snooze button will give you the precious few moments of extra sleep you need, it interrupts your REM cycle. The more you snooze, the more you impair your body’s natural rhythm, making it harder to get out of bed. From now on, stop hitting the snooze button and, instead, get up when the alarm sounds.

14. Change Your Alarm Noise

Nobody wants to wake up to a shrill shrieking or a loud alarm. Instead, set your alarm noise to music or natural sound, like running water or chirping birds. This makes waking up less stressful and more pleasant.

15. Prime Your Body With Water

Instead of turning right to a cup of coffee in the morning, drink a glass of room temperature water, first. It’s a nice wake-up call for your muscles and organs and can help you rehydrate after a long night of losing moisture through your breath.

16. Meditate

Even if you don’t connect with meditation on a religious level, meditating for a bit each morning can help you get in a positive mindset and put the anxieties and concerns of every day to rest. Use an app like Headspace for fast, guided meditations that are beginner-friendly.

17. Make Your Bed

Nobody likes coming home to a bombed-out bedroom. With this in mind, take five extra minutes in the morning to make your bed. It’ll help your space feel neater and tidier and make the process of getting out of the house more organized.

18. Get Dressed

While running out the door without brushing your hair may seem harmless, it can take a toll on your attitude throughout the rest of the day. Instead, take the time to get dressed and ready. Not only will you look more professional, but you’ll also feel better about yourself throughout the day.

19. Stay Off Social Media

Social media can have a detrimental impact on our emotional and mental wellbeing. With this in mind, stay off of it in the morning and leave checking your Facebook page until later in the day.

20. Smile

Listen to something that makes you happy, like an audio book or favorite radio show as you drive to work. You’ll smile and feel happier all day.

Better Mornings Make for Better Days

As a caregiver, getting the best possible start to each day is critical. In addition to helping you feel more motivated and prepared for the challenges of the day ahead, these twenty steps will also support your mental, emotional, and spiritual wellbeing, allowing you to be stronger and more present for your patient(s).

What Is Stress? And What You Can Do To Control It

Posted on by Martin

Whether it manifests as a tightening in your chest, a quickened heart rate, or a feeling of imposing doom, stress is a common feeling, and it affects virtually everyone at one point or another.

Known to scientists as a highly subjective phenomenon, stress has a starring role in the everyday lives of most people. Related to dozens of troubling chronic conditions, from heart disease to diabetes and depression, stress is bad for your health and wellbeing.

That said, though, it’s unavoidable, which means that stress is something everyone must learn to cope with at some point or another. Today, we’re going to talk about stress: what it is, and how to deal with it, and where to seek help if you need it. Read on.

What Is Stress?


There is no single, linear definition of stress. This is because stress is a highly individualized experience that varies from person to person. The dictionary defines stress as “a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.”

For most people, stress can strike at any time and can be related to everything from finances to jobs to personal relationships.

What To Know About Stress

Part of the process of overcoming stress is understanding it. Here are five things to know about stress and how it manifests for different people.

1. Stress Affects Everyone

While everyone handles stress differently, the feeling is universal. Although some individuals cope with stress more efficiently or deal with it less outwardly than others, this does not mean stress is not present. Some of the most common stressors in life are money, work, family, responsibilities, and change.

2. Stress Can Be A Good Thing

While stress is often associated with negative feelings or emotions, it bears mentioning that stress can be a good thing. In some cases, stress related to things like a job or financial security can inspire people to work harder or perform better.

This, in turn, can improve the quality of a person’s life and create positive change. Beyond that, some people just cope with stress differently, turning what could be a negative experience for some into a positive experience or a learning opportunity.

3. Stress Is Dangerous For Your Health

While everyone experiences stress from time to time, chronic stress can put your health at risk. Stress is directly related to chronic conditions like cancer, diabetes, obesity, and depression. As such, individuals experiencing intense or chronic levels of stress need to find ways to cope with the emotions so that it does not begin to impact their daily lives or their health.

4. Stress Can Be Managed

So, everyone experiences stress, and it can be damaging to your health. Where does that leave you? Luckily, stress is a manageable emotion, and people who learn to cope with the feeling effectively can limit the impact it has on their lives and well-being.

5. Some Stress Requires Professional Help

In some cases, the lines between normal stress and serious anxiety or depression can become blurry. As such, it’s smart to know that some stress, particularly the kind that is ongoing, difficult to resolve, or distressing, may require the help of an expert.

This is not something to be ashamed of.  In fact, seeking professional help for undue or ongoing stress can contribute to improving the quality of your life and making you a happier and healthier person.

How To Cope With Stress

There are dozens of ways to handle stress. No matter where your stress is coming from, or how bad it may be, you can use a series of simple coping methods to limit its impact on your life. Here are a few of the most popular:

Stay Healthy

It’s impossible to cope adequately with stress if your body and mind are not healthy. As such, one of the best ways to prevent stress from becoming overwhelming and to deal with it efficiently when it does is to stay healthy. This means eating well, drinking enough water, getting enough sleep, and making time for physical activity each day. When your body is healthy, it’s easier for your mind to be healthy, as well.

Take A Break


If your stress comes from a daily environment, like a job for a home setting, it can be imperative just to take a break when you need it. Even if the stress you experience in this environment isn’t overwhelming, anything that is pervasive will eventually impact your health. With this in mind, make time for yourself each day. If your stress comes from the workplace, for example, make an effort to get away for half an hour or 60 minutes each day at lunch. During this time, read a book, talk to a favorite friend on the phone, or take a walk. These small breaks will help you cope with stress more efficiently.

Talk To Someone


If you’re finding your stress excessively difficult to manage, it might be time to consider talking to someone. Start by calling a trusted friend or loved one, and then search out support groups for stress and anxiety. If that doesn’t work, you may consider enlisting professional help to teach you how to help with your stress.

Stress No More


Let’s face it: stress is a fact of life. No matter who you are, where you live, or what you do, stress will affect you. In some cases, though, stress can become overwhelming or harmful, and people who want to maintain their happiness and health and avoid the devastating chronic conditions caused by stress need to learn to cope with it efficiently.

By understanding your largest stressors (whether they revolve around money, family, relationships, or work) and developing functional ways to address them, avoid them, or cope with them when they pop up, you can improve your response to stress and live a happier, healthier life, starting today.

10 Stretches To Help You Stay Limber And Agile As You Age

Posted on by Martin

One of the biggest dangers of aging is a loss of mobility and strength. In fact, a 2013 study published in the Journal Clinical Interventions In Aging, found that strength and muscle mass decrease by between 30-50% as people go from the ages of 30 to 80. What’s more, people lose muscle at a rate of about 12-15% per decade after the age of 50.

Luckily, there are proactive steps you can take to stay healthy and limber as you age.

Staying Flexible Is Possible

Lots of people believe that it’s impossible to stay flexible as you age. Fortunately, this is not true. While it’s true that muscles atrophy and bones change as you get older, staying flexible at any age is as simple as incorporating just a few minutes of stretching into your everyday routine. In addition to helping you feel better, improving flexibility can also improve balance, decrease back pain, alleviate fatigue, and even help you feel clearer and sharper mentally.

10 Stretches To Practice As You Age

Ready to reap the benefits of flexibility in your life? Here are ten stretches to try as you age.

1. Front Hip Stretch

The front of the hip can get surprisingly tight, especially for people who sit all day long. To stretch it out and restore mobility to the area, try the front hip stretch. Here’s how it works:
Begin by sitting on a fitness ball.

From there, straighten your right leg out behind you and stabilize your weight by pressing your toes into the floor and raising your right heel.

Rest your hands on your left knee and use your arms to push your upper body backward gently. You should feel the stretch across the front of your right hip. Switch sides and hold for between 15 and 30 seconds.

2. Standard Chest Stretch

Like the hips, the chest gets tight from extended sitting. To stretch it out and improve your posture at the same time, start standing in an erect position. From there, clasp your hands behind your low back and gently raise your arms as far as you can. Keep your head held high, your shoulders back, and your chest lifted. Hold the pose for 10 seconds.

3. Standard Shoulder Stretch

If your shoulders are tight from exercise or sleeping awkwardly, loosen them up with the stretch. Start standing in an upright, erect position. From there, cross your right arm directly over your chest and hook your left forearm around your elbow. Use the leverage to gently pull the right arm into your chest, stretching the right shoulder. Hold the stretch for between 10 and 15 seconds before switching sides.

4. Side Body Stretch

Even if you don’t think about the muscles that run down your ribs and into your hips, they’re critical for posture and overall comfort. To keep them limber start by standing with your feet hip-width apart.

From there, place your left hand on your left hip and raise your right arm to the sky. Gently bend to the left, using your left arm to support your weight. Make a “C” shape with your body, stretching your right side body for 10 to 15 seconds before switching sides.

5. Neck And Shoulder Stretch

To stretch your neck and shoulders, move your arms in front of you with your elbows touching, and your hands pointed towards the sky, palms facing you. From there, place the palms of your hands on top of your head and use your arms to gently drop your chin to your chest and exert mild downward pressure on the top of your head.

You should feel the stretch in your neck and shoulders. Be sure that you’re not using too much pressure, or you risk injury.

6. The Toe Touch

Allow your back the opportunity to get long and loose by doing a simple toe touch. To start the stretch, stand with your feet hip-width apart. From there hinge at the hips and extend your arms down toward your toes, keeping as flat a back as possible the entire time.
When you reach the point of maximum extension, you can grab opposite elbows and dangle like a ragdoll to take the stretch further.

7. The Hula Hoop Stretch

The hula hoop stretch is a great one for anybody who sits for long periods of the day or occasionally uses a wheelchair to get around. Designed to increase mobility and loosen tension in the hips, the hula hoop stretch is perfect for seniors of all ages.

To start, stand with your feet together and your hands on your waist. From there, begin to circle your hips slowly, as if you were keeping a hula hoop in the air. Keep your back straight, head high, and chest lifted.

8. Triceps Stretch

The triceps stretch is ideal for anyone who feels tension in their arms. To start, stand with your feet hip-width apart and your chest up. From there, take your right arm and reach it over your shoulder, with your elbow pointing toward the sky, and your palm touching the back of your right shoulder.
Then, take your left hand to the ceiling and place your fingers on your right elbow. Exert gentle tension to deepen the stretch. Hold for 10 to 15 seconds before switching sides.

9. The Hand Stretch

The hand stretch is ideal for seniors who write, type, or draw often, or those who have arthritis in their hands or fingers. To do the stretch, start by standing with your feet shoulder-width apart. From there clasp your hands together in front of you. Once you’ve done that, turn your hands out so that the palms are facing away from you and the fingers are still interlocked. Gently push out, so you feel the stretch in the backs of your fingers and hands.

10. The Low Back Stretch

Perfect for anyone who wants to stretch their low back but isn’t quite ready to commit to a full downward dog, the low back stretch helps extend the muscles of your back. You’ll need a chair or table for the stretch.

To get started, stand with your feet hip-distance apart and your arms hanging loosely at your side. From there, bend your knees gently to prevent overextension, and begin to hinge forward at the hips.

Extend your arms in front of you and reach them toward the chair or table. At the full extension of the stretch, your back should be flat, and your hand should be on the chair or table, with a straight line from your arms to your hips and your hips to your ankles. Lean your weight back gently to extend the stretch.

Greater Flexibility Starts Here

Even if you’re not planning on taking up yoga anytime soon, these simple, at-home stretches are ideal for helping you stay limber, comfortable, and flexible throughout your golden years. They’re also ideal for anyone who wants to prevent injury, stay strong, and enjoy a higher quality of life during the aging process.

20 Signs Your Parent Might Need Home Care

Posted on by Martin

For most people, knowing when it’s time to think about hiring home care for an aging parent is a painful thought. In most cases, our parents age slowly, going from the joyful, attentive caregivers we’ve enjoyed all our lives to distracted, forgetful people we don’t fully understand.
Maybe you’ve noticed that your mom has begun to tell you the same stories over and over again, or that your dad frequently leaves the stove on. Maybe you have a parent who’s started to get lost, or who is having a hard time dressing, eating, or cooking on their own.

Whatever the case may be, watching your parents age can be difficult, and worrying about their care be gut-wrenching. Unfortunately, it’s critical to face these realities to ensure that your parent is getting the care he or she needs to age gracefully, with dignity, and with support, and recognizing the signs that indicate your parent needs in-home care is the first step.

20 Reliable Signs That Your Parent Needs In-Home Care

No matter how old your parent may be, or whether he or she has been ill up until this point, these 20 signs are a sure-fire indicator that the time to hire in-home care has arrived.

1. Your Parent Has Begun To Miss Meetings, Appointments, And Obligations

Forgetfulness is a dangerous sign of dementia and Alzheimer’s, and parents who have started to miss important social events may be exhibiting the early signs of memory loss. Even if your parent’s memory is still sharp as a tack, missing scheduled appointments can indicate embarrassment about a difficulty or inability to get dressed, or challenges driving, navigating public transit, or walking, all of which indicate a need for additional support.

2. Difficulty Standing on His or Her Own

If you’ve noticed that your parent is having a hard time standing up out of his or her favorite chair, it’s time to hire in-home help. While this may seem like a small symptom that can be attributed to arthritis or stiff joints, it’s important to remember that, without help, your parent could easily be stuck for hours or days if they can’t get up on their own.

3. Bruising or Wounds on Your Parent’s Body

When seniors start to have trouble walking, dressing, or cleaning on their own, it tends to show up as unexplained bruises or wounds on the person’s body. Evidence of falls, slips, or accidents in the home, these unexplained injuries can be alarming to family members.

Although your parent may play them off as nothing, it’s your job to know that any parent who is being injured in his or her own home needs some level of in-home care and assistance.

4. Poor Home or Personal Hygiene

Maybe you notice that the trash hasn’t been taken out in days or that your mom’s refrigerator is full of rotting, spoiled food. Perhaps you’ve begun to notice that your father isn’t showering or shaving anymore.

While symptoms like this may seem like simple forgetfulness, it’s important to remember that rotten food in the refrigerator may indicate that your parent isn’t eating and that poor personal hygiene can put your parent at risk of infections and other unpleasant symptoms.

5. Forgetfulness

Forgetfulness can be a symptom of Alzheimer’s. When a parent starts forgetting critical things, like whether or not they’ve taken vital medication or how to turn off the stove, the condition can quickly become dangerous.

6. Confusion

Parents who get lost, frustrated, or angry are displaying confusion. An early sign of Alzheimer’s and dementia, this symptom warrants home care and additional assistance.

7. Evidence of Bathroom Accidents

Soiled pants or underwear, messed bathrooms, and an unpleasant body odor are all signs that your parent is having difficulty using the bathroom on his or her own, and needs compassionate assistance to maintain their dignity and quality of life.

8. Decline in Housekeeping

If your mom has always kept a neat home, but now the sink is piled high with dishes, and the unopened mail is spilling throughout the entryway, she’s likely having trouble managing her housework, and could use additional assistance.

9. Signs of Financial Trouble

Financial trouble is one thing that frequently befalls seniors without their friends and family noticing. If your parent has begun to bounce checks or get many late payment notices, forgetfulness may be playing a part in making the finances harder to manage.

10. Seclusion

Seclusion is a dangerous thing for seniors. In addition to increasing a senior’s risk of mortality, isolation can have a negative impact on a senior’s health and contribute to the development of dementia and cognitive decline. If your elderly parent has begun to isolate him or herself, hiring in-home help can prevent the situation from worsening.

11. Weight Loss Or Gain

Extreme and sudden weight loss or gain can be a sign that your parent is having trouble feeding him or herself, forgetting whether they’ve eaten, or eating for emotional comfort.

12. Extreme Moodiness

Severe mood swings or moodiness can be a sign that your parent is suffering from the beginning stages of Alzheimer’s or depression. Hiring an in-home caregiver can ensure that your parent has someone around to monitor the symptoms, and sound the alarm if they get worse or change drastically.

13. Car Accidents

For seniors, losing their right to drive can be a devastating occurrence. Unfortunately, many seniors continue to drive past the point where it’s medically advisable, and they put themselves and others at risk as a result. If you notice dents or scratches in your parent’s care, he or she may need additional assistance to ensure their safety and well-being.

14. Poor Medication Management

According to MdMag, most older adults in the U.S. fill between 9-13 prescriptions on an annual basis. With this in mind, it’s not surprising that these medications can become difficult or impossible to manage as age and forgetfulness set in. Fortunately, an in-home caregiver can help seniors manage their medication correctly, and ensure that they’re not duplicating doses or taking the improper amount of any given medication.

15. Depression

It’s not uncommon for seniors to suffer from depression as they age, especially when their spouse has passed away, and they’re alone. In these cases, an in-home caregiver can help by providing companionship and support.

16. Wandering

If your parent has begun to wander out of the house and get lost, in-home help is critical, both for the senior’s safety and your peace of mind.

17. Boredom

In some cases, in-home assistance can help elderly parents who are just bored and in need of more consistent companionship. In addition to performing household duties, in-home caregivers can also play games with seniors, accompany them to social events and appointments, and help them learn new things.

18. Difficulty With Mobility

It’s not uncommon for seniors to experience difficulty with mobility as they age, and an in-home caregiver can make it easier for your parent to get around and maintain his or her freedom.

19. Dangerous Behavior

If your parent has begun to exhibit dangerous behavior or suicidal tendencies, hiring in-home help can give them the support they need to be happier and more fulfilled.

20. Poor Personal Care

Personal care is critical not only for your parent’s well-being but also for their outlook and sense of self-worth. With this in mind, hiring an in-home caregiver to help your parent uphold their personal care routine can be critical. 

In-Home Care: The First Step to the Rest of Your Parent’s Life

While the decision to hire in-home care for an aging parent can be difficult, taking the first step is typically the smartest way to ensure your parent ages gracefully, with all the care, support, and assistance he or she needs to be happy and healthy throughout.

10 Lifestyle Choices To Promote A Healthy Heart

Posted on by Martin

February is American Heart Month, and anyone who has been close to someone with heart disease knows exactly how important it is to keep your heart healthy and functioning well. While many people think it’s tough to keep a heart in great shape, the fact is that there are dozens of simple lifestyle choices that can promote a healthy heart and keep your ticker beating strong and sure for years to come.

10 Proactive Steps to Support Heart Health

Whether there’s a history of heart disease in your family, or you simply want to live a healthier, longer life, these ten simple lifestyle tips are ideal for supporting cardiovascular health and overall wellness.

1. Eat a Healthy Diet

Diet has far-reaching implications for all aspects of health. From supporting a healthy weight to decreasing the risk of diabetes and cancer, excellent nutrition can make you look and feel better. But did you know it can also help support a healthy heart?

According to the American Heart Association, a healthy diet is one of the best weapons in the fight against heart disease. Per their recommendations, people who want to eat for a healthier heart should start focusing on eating more leafy greens, vegetables, fruits, and whole grains. Low-fat dairy products and skinless fish and poultry are also recommended. 

2. Get Active

Regular exercise is nearly as critical as diet when it comes to creating a heart-healthy lifestyle. In addition to promoting circulation and increasing the strength of the heart muscle, regular activity can help lower cholesterol, keep body weight in check, and support a happier and healthier outlook on life. As if that weren’t enough, regular activity can also lower your risk of dying from or being affected by heart disease.

For best results, develop an aerobic exercise routine that includes activities like walking, running, swimming, biking, or interval training. Each of these exercises promotes optimal heart health and keeps you feeling great. 

3. Lose Some Weight

Losing weight changes your body’s balance of calories consumed to calories expended. If you lose a bit of weight, it helps your body function better and reduces strain on your heart. The American Heart Association reports that bodies in a healthy weight range circulate blood more efficiently, have an easier time managing fluid levels, and are less at risk for conditions like cancer, diabetes, sleep apnea, and, yes, heart disease. While eating well and exercising regularly will help you lose weight, it’s also wise to talk with your doctor to develop a unique weight loss plan that is healthy and sustainable for you.

4. Limit Your Alcohol Consumption

While it’s true that very moderate amounts of alcohol can have heart protective benefits, going overboard can have disastrous effects. To ensure that the alcohol you’re consuming helps rather than hurts your heart health, follow these guidelines:

  • Limit Your Alcohol Intake. EverydayHealth.com says that heart-healthy drinking is incredibly moderate. While a 5 oz. glass of wine with dinner or a 12 oz. beer can give your heart a bit of a boost, going over more than one drink a day will have opposite effects.
  • Stay Away From Sugary Drinks. In addition to packing excess calories, sugary drinks like cocktails made with syrup or blended margaritas can spike your blood sugar and wear down your teeth. Stick to beer, wine, or mixed spirits instead.

5. Stop Smoking

If you smoke, now is the time to stop. If you don’t smoke, be careful never to start. Smoking is one of the most damaging things you can do for your heart, and the effects are notoriously difficult to reverse. According to recent statistics, smoking is the cause of more than 440,000 cases of premature death annually. In addition to putting people at risk of developing heart disease, smoking also increases the risk of cancer and lung problems.

If you are a smoker and you need help quitting, visit the American Lung Association website for resources, or go to quit.com for additional support.

6. Keep Your Blood Pressure in a Healthy Range

While you can take blood pressure medication if you have chronically high blood pressure, it’s possible to keep it within normal ranges without medication, for many people. Many of the things that contribute to overall heart health will help with this, such as losing weight, exercising regularly, and eating a healthy diet. While high blood pressure affects 1 out of four American adults, it’s a major risk factor for heart disease, and should be treated accordingly.

7. Stress Less

Stress is one of those things that can have a disastrous effect on virtually all aspects of your health – from destroying your happiness and mental wellbeing to putting you at increased risk of heart disease, depression, and anxiety. To keep your heart healthy and strong, it’s critical to limit the stressors in your life. While researchers aren’t currently certain that stress causes heart disease, the correlation between stress and heart disease is clear – especially since excess stress often leads people to behave in ways that do cause heart disease, like overindulging in alcohol or smoking.

To lower your stress levels, establish a daily mindfulness practice or pick up a new hobby. Activity is also an excellent stress-management tool, as is maintaining healthy social relationships. Effective stress management allows you to take a break from the stressors that cause you anxiety, and focus on positive, healthy habits instead. Keep in mind that chronic stress or stress that is giving way to anxiety or depression may require an appointment with a doctor.

9. Start Laughing

They say laughter is the best medicine, and it’s true when it comes to your heart. When you laugh, it massages your heart’s endothelium, reducing the risk of cardiovascular disease, stroke, and heart attack. Laughter also increases blood flow and helps to manage blood pressure levels. Fortunately, laughing more is much easier than starting a diet or exercise regimen!

To keep your heart healthy and the corners of your mouth turned up, be sure to make time for meetings with treasured friends and family that make you smile. You might also choose to see a comedy show or watch a favorite movie. The more you laugh – the more your heart will thank you! 

10. See Your Doctor Regularly

In addition to living a healthy lifestyle, seeing your doctor on a regular basis is one of the best things you can do to keep your heart strong and catch any warning signs as they pop up. Remember that doctor visits typically become more frequent as you age, so be sure that you’ve found a great primary care physician that you’re happy sticking with.

A Healthier Heart Starts Here

 

In celebration of American Heart Month, people from all backgrounds and walks of life are pledging to take the first steps to lead happier, healthier lives – and now you can, too! With these ten tips, it’s easy to support heart health and enjoy a trimmer, more active lifestyle in the process.

 

 

 

Having a Purpose in Life May Help Shield You from Dementia

Posted on by Martin

As it stands today, the number of adults suffering from Alzheimer’s disease is projected to double by 2020.
The rise in Alzheimer’s and cognitive decline has led some health professionals to call the current prevalence of dementia the “Alzheimer’s epidemic.” In light of this, doctors, healthcare professionals, and individuals around the world have been working tirelessly for years to develop approaches that could slow or prevent the development of Alzheimer’s.

One of the few things that has shown promise, however, is far less scientific than you may think.

According to recent studies, having a sense of purpose or meaning in life has the potential to slow the effects of dementia and cognitive decline.

Read on to learn more.

The Rush University Medical Center Study

One of the leading studies on this topic came from Chicago’s Rush University Medical Center. Here, scientists have been conducting a long-term study on seniors (more than 1,500 of them) since 1997. For the purposes of this study, all seniors were not affected by dementia at the time the research began.

Throughout the course of the study, each participating senior was given a yearly check-up that assessed their physical, mental, and cognitive health and well-being. In addition, each senior was asked questions designed to measure his or her sense of purpose and meaning in life. Each question was graded on a scale of 1-5.

The people who scored the highest points on these questions were ranked as having a strong sense of purpose in life, while the people with low scores had a weak sense of purpose or no sense of purpose at all.

Over the study’s active years, 246 of the study’s more than 1,500 participants died, and their brains were evaluated for signs of Alzheimer’s and cognitive decline – specifically the plaques and tangles that can so often create memory loss and cognitive difficulties.

Of the participants who died during the course of the study, the ones with a high sense of purpose were as likely to have evidence of physical brain changes as the participants with a low sense of purpose, although they scored much higher on tests that measured things like thinking and memory.

As a result, the study concluded that people who have a strong sense of purpose in life are generally better protected from the effects of Alzheimer’s than their purpose-less counterparts.

Keep in mind that, while developing a sense of purpose will not cure or guarantee the avoidance of Alzheimer’s, this research goes to show that the positive brain effects associated with having a sense of meaning in life may go a long way toward protecting the brain from memory loss and cognitive decline.

Why a Sense of Purpose Helps to Slow Alzheimer’s

While the studies suggesting that a sense of meaning in life can slow Alzheimer’s are promising, few people understand how, exactly, a sense of purpose does this. Here are a few of the current theories:

A sense of purpose improves “neural reserve.” 

Neural reserve is a term used to refer to the brain’s resistance to damage. When a human brain has a high level of neural reserve through connections and activity, it is less susceptible to damage than a brain with lower levels of connections and activity. Because the brains of people with a pronounced sense of purpose have a high level of neural reserve, they’re less vulnerable to the effects of Alzheimer’s than brains with lower neural reserves.  

Having a sense of purposes improves the brain’s processing power. 

Scientists have known for years that learning new things and maintaining social relationships is good for brain health, and a large part of the benefit of having a sense of purpose could just be that it encourages both of these things. If a senior feels as if volunteering in a homeless center is his or her sense of purpose, for example, that senior is more likely to take courses, meet new people, attend events, and interact socially than a house-bound senior with no sense of purpose.

The brain performs best when it is put to work. 

According to an article published in The Atlantic on the topic, the human brain works the best when it is engaged in meaningful and exciting work. When seniors remain interested in the stimulus and experiences around them, they keep their minds active, curious, and flexible. This, in turn, creates a neural environment in which cognitive decline and dementia are less likely to thrive.

 

How Seniors Can Develop a Sense of Purpose: 4 Tips

While some seniors have an intrinsic sense of purpose, others must work to develop it. When you take into account the neuroprotective benefits of doing so, however, it immediately becomes clear that it’s well worth the effort. Here are several tips for seniors who want to develop their sense of purpose to the fullest:

1. Experiment with volunteering

Volunteering is a great way to build and maintain a sense of purpose, and it’s something that virtually all seniors can do. Most organizations are hungry for volunteers, and the possibilities are virtually endless.

Try reading to children at a local library or serving meals in a local soup kitchen. Donate your time to meals on wheels to help other seniors or consider working in advocacy or outreach for a women and children’s shelter.

The level of volunteering you choose to undertake will depend largely on your energy, spare time, and interests, but if you find something you truly love you may find that volunteering quickly gives you the sense of purpose you’ve been looking for.

2. Get involved with a friend’s organization

If a friend or family member has something they feel passionately about, consider looking for ways to get involved. In many ways, this kills two birds with one stone. In addition to helping you keep your social life active and dynamic, it also exposes you to new causes you may or may not feel passionate about.

3. Refer back to what you wanted to do as a child

As children, we all have great loves we forget as adults. If you’re struggling to find a purpose in life, try going back to these childhood passions. Maybe you wanted to be an artist or work with animals.

Maybe you wanted to be an astronaut or travel to exotic places. Whatever your childhood passions may have been, they can be useful tools for helping you to find your passion and purpose as an adult.

4. Keep exploring

Sometimes, finding your purpose in life is harder than it sounds, and you may have to look for quite a while to find something you feel excited about.

Don’t let this dissuade you. It’s well worth the time and effort it takes to find something you love, and doing so can go a long way toward protecting your brain and enriching your life throughout your golden years.

The Case for a Sense of Purpose

A sense of purpose may sound like a lofty idea, but it’s actually a hugely important factor in living a healthy, dementia-free life. Because a passion or a sense of purpose keeps seniors alert, engaged, and curious, it can help to protect the brain from the ravaging effects of Alzheimer’s Disease. 

10 Ways Knitting can Improve Your Overall Health

Posted on by Martin

So you want to improve your health. What’s your first step? Maybe you get a gym membership or start power walking around the mall on rainy days. Maybe you purchase a few helpful diet books and start trying to incorporate more leafy greens into your meals. Maybe you take up yoga or tai chi. Those are all great efforts, but the answer to good health may be simpler than you think.
According to a recent article published by The New York Times, the simple act of knitting can provide some serious health benefits. And it’s less expensive than a gym membership.

Here’s what you need to know.

How knitting Can Improve Health and Wellbeing

Not convinced that picking up a pair of knitting needles can help you live longer and be happier? Here are the facts:

1. Knitting helps reduce stress

Knitting features a repetitive motion much like those found in yoga. As such, it offers many of the same relaxing benefits. While learning to complete the stitches can be difficult, at first, people who have zoomed past the learning curve typically find that knitting or crocheting can lower the heart rate, decrease the blood pressure, and reduce the amount of cortisol the body dumps into the bloodstream.

2. Knitting can boost self-esteem

There’s nothing quite like crafting an item from scratch to help you feel good about yourself. While yoga and meditation both provide some of the same relaxing benefits of knitting, knitting does something that neither of those pastimes does: it provides a tangible payoff in the form of a hat, scarf, or sweater.

For people with low self-esteem, seeing these things come together from nothing can be an incredibly rewarding experience, and simply looking at the things they’ve created can help boost confidence and provide a dose of happiness for dedicated knitters near and far.

3. Knitting can replace addictive habits

For people struggling to stop smoking or drinking, or to navigate the stress and anxiety caused by death in the family, knitting can be a massive help. Programs like prisons and schools regularly use craft-making activities like knitting to help calm anxious individuals and boost social skills, and people struggling with addiction have routinely found that the repetitive and calming act of knitting can go a long way toward replacing their addictive behavior. 

4. Knitting may help you control your weight

Thousands of people throughout the country eat out of boredom. Thousands more eat when they’re feeling stressed or lonely. Over time, these emotional eating habits can lead to severe weight gain, which has an adverse impact on the quality and enjoyment of life. Fortunately, craftwork of any type (including knitting) can help control these urges.

By putting the mind into something positive and constructive, like making something, it’s easier to avoid emotional food cravings and focus on eating only when you’re hungry, rather than when you’re simply stressed or afraid. 

This is a simple payoff, but it’s one that can work wonders to improve the quality of your life and health.

5. Knitting can help keep arthritis in the hands at bay

If you’ve noticed your hands beginning to get arthritis as you age, knitting can help. Because knitting requires small, repetitive movements of the hands, it helps the fingers and joints remain dexterous in the golden years, which can translate into increased daily comfort and fewer arthritis symptoms moving forward.

6. Knitting can lessen eating disorders

While this may seem like an outlandish benefit, a study conducted by the University of British Columbia in 2009 found that 38% of women (all of whom suffered from anorexia nervosa) found that knitting helped them manage the problem. 

What’s more, 74% of participants said that knitting helped them decrease their anxiety and keep their fears at bay. Because of this, knitting is often used in eating disorder treatment programs and can be ideal for people who have struggled with eating disorders in the past.

7. Knitting can decrease depression

If you’ve been feeling blue lately, knitting may be just the thing to help you. According to a study conducted by Betsan Corkhill, an England native, wellness coach, and founder of the “therapeutic knitting” site Stitchlinks, 54% of respondents in an informal survey said that knitting helped them feel happy or worked to alleviate their depression.

This may be due to the relaxing benefits of knitting, or to the fact that focusing on something positive makes it much harder to focus on negative, time-consuming thoughts.

8. Knitting can help manage chronic pain

Because knitting requires all of a person’s focus, it can decrease chronic pain and help the brain re-focus on the positive, thus reducing a person’s experience of pain. 

Because of this, and because it is a low-intensity activity, it can be ideal for individuals who have cancer or are coping with painful, chronic conditions.

9. Knitting can stave off the effects of cognitive decline

According to a 2011 study conducted by the Mayo Clinic, participating in cognitive activities like knitting and crocheting can help prevent or decrease the effects of cognitive decline. In the study, 1,321 people between the ages of 70 and 89 were evaluated and interviewed about the cognitive activities they participated in. The study determined that the seniors who engaged in craft making activities had lower rates of cognitive impairment and memory loss.

With this in mind, it’s clear that something as simple as knitting can go a long way toward improving mental health and staving off cognitive decline with age.

10. Knitting can help you be a part of a community

Multiple studies have shown that maintaining social relationships is critical as we age, and knitting is a great access point for doing this. By joining a knitting group, attending craft shows, and more, knitters can show off their wares and make new friends along the way.

The Case for Knitting

Simple, low-impact, and easy for virtually everyone to enjoy, knitting is a fantastic way for people to manage pain, feel happier, and stay active as they age. Plus, it’s an excellent way to produce some truly unique wearable items for yourself and your family!

 

 

7 Ways to Reduce Your Fear and Anxiety Now

Posted on by Martin

You know the feeling: you wake up in the middle of the night with a knot in your chest. You’re unbearably anxious, but about what? Maybe it hits you while you’re driving, watching traffic merge onto the freeway or negotiating uncontrolled intersections. Maybe it comes when you meet new people or enter new experiences. 

Today, anxiety is one of the most common disorders to affect adults in the U.S. Approximately 40 million people age 18 and older suffer from anxiety disorders right now.

Fortunately, anxiety and fear are both highly treatable, and people who suffer from either can often find relief through a mixture of at-home and clinical remedies.  While only about 1/3 of the people currently suffering from anxiety get treatment, individuals who want to reduce their fear and anxiety can learn some helpful tips in this article.

What is Anxiety?

Anxiety is a feeling of intense nervousness or unease. It commonly affects people when the outcome of something is uncertain, or the environment is unfamiliar. While everyone experiences worry, anxiety is a different sensation and may be accompanied by physical symptoms, such as gastrointestinal upset, tension in the chest, a loss of appetite, nausea, or even vomiting. 

7 Sure-Fire Ways to Reduce Anxiety and Fear Today

If you suffer from anxiety or fear in your daily life, follow these seven tips to begin reducing it:

1. Practice breathing exercises

Breathing is a powerful tool that can have a massive effect on the brain’s “fight or flight” response. In fact, taking long, slow breaths can help decrease stress, stimulate the vagus nerve (which mediates the “fight or flight” response in the nervous system and lowers heart rate), and lower blood pressure and heart rate. 

The next time you’re feeling anxious, focus on your breathing. Take several long, slow exhales (of at least 3 seconds in length), and then move into long, slow exhales which take at least seven seconds to complete. 

After about four or five of these, you’ll notice your anxiety beginning to ebb, and your heart rate and body systems returning to normal.  

2. Practice visualization

Part of the reason that anxiety is so powerful is that it drags the brain into a loop. Instead of focusing on the good of a situation or experience, people who suffer from anxiety get caught in a loop of negative and frightening thinking. Fortunately, you can pull yourself out of this by practicing visualization.

Visualization is simple. When your head starts to spin, and you get fearful, practice imagining the situation in your mind. Instead of focusing on what will be frightening or painful about it, visualize it going well, and imagine yourself navigating it calmly. While this will help calm your mind in the short-term, it can also contribute to improving the outcome of the situation in real life by allowing you to prepare for it in advance.

3. Activate the thinking side of your brain

Anxiety and fear are emotional responses, and it’s easy to short-circuit them by asking the thinking (rather than the emotional) side of our brains to take over. Here are a few simple ways to do this:

  • The next time you’re anxious, place it on a scale from 1-10, with ten being incredibly fearful and one being relaxed. This does two things: it forces you to take an aerial view of your anxiety by putting a number on it, and it allows you to begin thinking about your fear in a rational way, which in turn allows you to combat it.
  • Ask yourself some simple questions. Questions like “Am I making this worse than it is?” “Is this fear grounded in reality?” “Am I overreacting?” “What can I do to fix this?” will go a long way toward allowing you to get a grip on your anxiety and look at it from a rational standpoint.
  • Ask yourself if you can worry your way to a solution. Some problems can be thought through to the point of a solution. In other situations, though, this will just drive you crazy. If you can’t “worry yourself to an answer,” let it go and try your best to take proactive steps to combat it down the road.

4. Practice being AWARE

AWARE is an acronym people who treat anxiety use to describe the process of moving through the fear and dread. Here’s what it stands for:

  • A: Accept the anxiety and understand that fighting it will only make it worse
  • W: Watch the anxiety and notice how it ebbs and flows, rises and falls. Don’t get attached to holding onto it or “making” it go away.
  • A: Act like you normally would. If you panic, your mind will go right along with you. If you stay calm and act like nothing is wrong, though, you mitigate your panic response and enhance your reasoning capabilities. 
  • R: Repeat the “A-W-A” steps as frequently as you need to get the feeling under control.
  • E: Expect that your anxiety will melt away soon. 

While it takes some practice to implement these steps reliably, focusing on them now is a good way to ensure that you get a better handle on your anxiety in the future.

5. Meditate

Meditation is a tool for calming the mind and decreasing attachment to our emotional selves. Long since used by leaders around the world, a regular meditative practice can go a long way toward decreasing your anxiety and making it easier to function daily.

Fortunately, meditation is also more accessible than ever before. Apps like Headspace make it easy to meditate for just a few moments every day, and you don’t need to dedicate a huge brick of time to the practice. 

While there are dozens of paid meditation programs you can participate in, it’s easy to access meditation without spending a dime. Simply find a quiet space, sit in a comfortable position, and focus on your breath for ten minutes. While it takes a while to get comfortable with the act of meditation, you’ll notice effects on your fear and anxiety in a short period.

6. Get enough sleep

Everything looks worse when you’re tired, and the simple act of getting enough sleep can be instrumental in helping you combat your fear and anxiety. With this in mind, shoot for 7-8 hours of sleep each night and take naps throughout the daytime as you need it.

7. Talk it out

Talk therapy, or even a coffee with a loved friend, can be amazingly helpful for people suffering from fear and anxiety. The simple act of voicing your worries and concerns can help destabilize them and help you see a clear path forward. Plus, talking to a therapist can help you learn more tools to combat fear and anxiety, and see to it that they have less of an impact on your life going forward. 

A Happier Life Made Simple

Fear and anxiety can be crippling, and people who suffer from them often feel as if they’ve been robbed of their enjoyment, happiness, and ease. Fortunately, these seven tips can help you begin the battle with fear and anxiety, and live a happier life starting today.