Welcome to our new video on our Youtube channel which looks at 3 of the wonders that you can see on planet earth
Here are the contents
Dancing Lights in the Sky – Northern Lights
Underwater Metropolis – The Great Barrier Reef
The Earth’s Fiery Breath – Volcanic Eruptions
Moving into a new home can be an exciting change for many cats and their owners. However, it can also be a stressful time for cats, as they are creatures of habit and need time to adjust to their new environment.
It’s important to understand that cats may have difficulty adjusting to a new home and need a little extra help and support during this transition.
Cats can experience a variety of emotions as they become familiar with a new space. They may feel overwhelmed and anxious, and may even face separation anxiety if they are away from their previous home. To help your cat adjust to the new home, it’s important to recognize these emotions and provide a supportive and calming environment.
The process of helping your cat adjust to a new home can be broken down into several key steps. Understanding the importance of these steps and how to prepare ahead of time can make the transition easier and more comfortable for your cat. Here’s a comprehensive guide on how to help your cat adjust to a new home.
Before you move into the new home, it’s important to prepare and set up the space for your cat. This includes gathering the necessary supplies and setting up the space so that your cat feels comfortable and secure. It may also be helpful to bring familiar items from your previous home, such as toys, beds, and blankets, to help your cat feel more comfortable in the new environment.
Once you’ve settled into the new home, you can start introducing your cat to the environment. This includes familiarizing them with the new environment by letting them explore the home and finding their favorite spots and hideaways. It’s important to provide plenty of positive reinforcement and to speak to your cat in a calm and reassuring voice. This will help your cat feel more comfortable and secure in their new home.
Establishing routines for your cat is also important. This includes providing a balanced diet with food and water, as well as providing regular playtime and interactive activities. Having a set daily routine will give your cat a sense of security and will help them adjust to the new environment more quickly.
It’s also important to get your cat used to other people and pets in the home. Cats are naturally timid and may be wary of new people and pets. It’s best to introduce your cat to new people and pets gradually and in a controlled way to ensure that your cat remains comfortable and secure.
To help your cat build confidence, it’s important to provide them with stimulating toys and activities to help them feel occupied and engaged. This includes providing scratching posts and catnip toys, as well as spending quality time playing with your cat.
Finally, it’s important to reduce environmental stressors such as loud noises and unknown smells. This includes providing a safe space for your cat to retreat to, such as a cat condo or a quiet corner of the home, as well as playing calming music.
To recap, it’s important to understand the challenges that come with helping your cat adjust to a new home. To make the transition easier, it’s important to prepare ahead of time, introduce your cat to their new environment, establish a routine, get them used to other people and pets, provide stimulating toys and activities, and reduce environmental stressors. With the right approach and plenty of patience and understanding, your cat can adjust more quickly and successfully to their new home.
Before bringing your cat into its new home, it’s important to take the time to set up the right space for them. This will help to ensure a smooth transition and allow your cat to feel more comfortable in their new environment.
Getting the right supplies is essential for a successful transition. Have all the necessary supplies ready before introducing your cat to their new home. This includes food, water, litter, toys, scratching posts, and beds.
You should also create some private space for your cat. This could be a quiet room for them to retreat to away from other people or pets in the home, or a special spot where they can perch and observe their surroundings.
It’s also important to make sure your cat’s new environment is safe and secure. Consider the positioning of furniture and other objects, and make sure to remove any potential hazards that could harm your cat.
Finally, make sure to provide plenty of areas where your cat can scratch and play. This will help to keep them entertained and give them a sense of security. Place scratching posts and cat trees in different locations around your home to give your cat plenty of space to explore.
By taking the time to properly prepare your cat’s new environment, you can help to reduce the stress and anxiety they may experience when entering a new home. With the right supplies and preparation, you can give your cat the best possible start to their new life.
Introducing your cat to their new home is an important part of helping them adjust to a new environment. Before the transition, you should become familiar with the layout of your home, as well as the items that your cat will most likely come in contact with. This will help reduce the level of stress and anxiety that your cat might experience in a new space.
When introducing your cat to their new home, take it slow and give them time to become acclimated to their new environment. Start by letting your cat explore the house, making sure that all items within their reach are safe and secure. Place your cat in a small, comfortable environment like a bedroom or bathroom and allow them to become familiar with the new surroundings. This will help them feel secure and gain confidence in the new space.
When exploring the house, be sure to provide your cat with plenty of safe spots to hide and relax. This can include areas like under the bed or behind furniture. Cats feel safer in closed-in areas, so make sure that your cat has the option to hide if they feel the need.
In addition to exploring the house, provide your cat with plenty of hiding places throughout the home. This will help your cat feel more secure in their new environment and give them a sense of safety. Items like cat trees, scratching posts, and boxes can provide your cat with places to hide and perch.
Finally, make sure to include familiar items from the previous home, like cat beds, blankets, and toys. This will help your cat feel more comfortable in their new environment and give them the familiarity they need during the transition.
When introducing your cat to their new home, it is important to remember that the process should be slow and deliberate. Allow your cat to adjust to their new environment at their own pace and provide them with the comfort and security they need to help them adjust. With the right preparation and understanding of your cat’s needs, you can help make the transition to a new home as stress-free as possible.
Establishing a routine for your cat is essential when it comes to helping them adjust to a new environment. Routines provide cats with a sense of security and comfort and will help them to adjust to their new surroundings.
Start by establishing a regular feeding schedule and provide your cat with a balanced and healthy diet. This will help your cat to feel safe and comfortable in their new home. Feeding your cat at the same time every day will help them to get used to their new environment and will provide them with a sense of consistency.
In addition to regular meals, provide your cat with plenty of water throughout the day. Cats need access to water to stay hydrated and it is important to ensure that their new environment is adequately supplied with fresh water.
When it comes to exercise, cats need plenty of activity to stay healthy and fit. Make sure your cat has access to plenty of areas to explore and stimulate their senses. Provide toys that will encourage your cat to explore and release energy. It is also important to ensure your cat has access to scratching posts and other items that will help them to stay active.
Provide your cat with regular grooming sessions. Grooming is important for cats to keep their coats healthy and help them to relax. Regular brushing will help to keep your cat’s coat in good condition and will also help to reduce stress and anxiety.
Finally, it is important to get your cat used to regular trips to the vet. Taking your cat for regular check-ups will help to ensure they stay healthy and happy in their new environment. This will also help to keep your cat acclimatized to the new surroundings and make it easier for them to adjust.
Getting your cat used to other people and pets in the home is an important step in helping them adjust to a new environment. It is important to give your cat time to become comfortable and acquainted with their new surroundings before introducing them to other family members or animals. Start by introducing them to one familiar person or pet at a time and gradually increase the number. It is also beneficial to give your cat an area of the house where they feel safe and can retreat to if needed.
When introducing your cat to other people or pets, it is important to create a positive experience for your cat. Allow your cat to explore and become used to the smell and sound of the people or pets, and make sure to give them plenty of treats and praise throughout the process. Additionally, it is important to keep the introductions calm and low-key in order to avoid any potential conflicts.
It is also important to respect your cat’s social needs and give them space when they need it. Some cats may be more social than others and be more comfortable around people or animals, while others may be more hesitant to engage in social activities. It is essential to pay attention to your cat’s body language and watch for signs of stress or fear in order to prevent any potential conflicts.
When it comes to getting your cat used to other animals, it is important to be patient and give your cat and the other pet time to get used to each other. Start by placing them in separate rooms and allow them to get comfortable with the other animal’s scent before moving to the next step. It is also important to supervise any interactions between the cats and watch for signs of aggression or fear.
Finally, it is important to provide plenty of opportunities for your cat to socialize. This can be done by providing interactive toys that stimulate their senses and engaging in playtime activities. Doing this will help your cat gain confidence and allow them to become more comfortable in their new environment.
Moving to a new environment can be a stressful experience for cats, and it is important that you provide your feline friend with everything it needs to feel safe and comfortable. One of the best ways to do this is to help your cat build its confidence by providing stimulating toys and activities.
One of the most important things you can do to build your cat’s confidence is to make sure it has plenty of toys to play with. Cats are natural hunters and they love to stalk and pounce on their toys. You can also give your cat items such as scratching posts, interactive toys that move around on their own, or simply an assortment of regular toys that your cat can play with. This will help your cat explore its new environment and make it feel more comfortable.
In addition to providing toys, you can also give your cat plenty of places to hide and explore. Cats like to have their own safe spaces they can call their own, so be sure to provide your cat with plenty of hiding spots and elevated spaces where it can perch. This will help your cat feel secure and confident in its new environment.
If you have other pets in the home, you should also make sure that your cat has its own areas to explore. Other pets such as dogs can be intimidating to cats, so it is important to provide cats with their own space to explore and hide when they need a break.
You can also help build your cat’s confidence by reinforcing positive behavior. Reward your cat with treats and verbal praise when it is displaying positive behaviors such as playing with its toys or grooming itself. This will help your cat establish and maintain a positive attitude in its new environment.
Lastly, spending time with your cat can also help build its confidence. Cats are social creatures, and they thrive on human interaction. So make sure to give your cat plenty of love and attention, even if it’s just a few minutes a day. This will help your cat develop a strong bond with you, which will help it adjust to its new home.
Providing your cat with stimulating toys, hiding spots, and plenty of love and attention will help it adjust and build its confidence in its new home. Helping your cat build its confidence will give it the security and comfort it needs to explore its new environment and make it feel at home.
Moving to a new home can be a stressful experience for a cat, no matter how much preparation has been done beforehand. To ensure your cat’s transition is as smooth as possible, there are a few steps you can take to minimize any additional stress.
When introducing a new environment, it is important to consider the environment itself. Cats can experience anxiety in unfamiliar places, so it is important to make sure the surrounding areas are free from any potential triggers. This can include loud noises, unfamiliar odors, and unfamiliar people. If possible, it is best to keep the environment as familiar as possible during the transition period.
It is also a good idea to reduce environmental stressors in the new home. This can include reducing the number of people coming in and out of the home or ensuring that the cat is not exposed to any unfamiliar pets. It is also important to provide a safe space for your cat away from any potential disturbances. This can be a designated bedroom or closet that the cat can retreat to when feeling scared or overwhelmed.
In addition to providing a safe space, it is also important to create a calming atmosphere. This can be done by using soothing music, aromatherapy, or pheromones. These techniques can help relax a nervous cat and reduce its stress levels. You can also create a more comfortable atmosphere by providing the cat with familiar items such as a familiar toy or bed.
Lastly, cats like routine, and establishing a routine in the new environment can help them feel more secure and comfortable. Establishing a regular routine for feeding, playing, and sleeping will help your cat adjust to the new environment faster.
By following these steps, you can help your cat adjust to a new environment with minimal stress. Reducing environmental stressors and providing a safe and comfortable space can help your cat feel more secure and confident in their new home.
Moving with a pet can be a challenge, but it doesn’t have to be overwhelming. By taking the time to prepare and familiarize your cat with their new environment, you can give them the best chances of success in adjusting to their new home.
To recap, the key elements of helping your cat adjust to a new environment include: setting up the right space for your cat, introducing them to their new home, establishing a routine, getting them used to other people and pets in the home, providing stimulating toys and activities, reducing environmental stressors, and creating a calming atmosphere.
By addressing each of these elements, you can provide your cat with the comfort and security they need to adjust to their new environment. You can start by setting up the right space with the necessary supplies that your cat will need to acclimate to their new home. Making sure their environment is comfortable and familiar is essential to helping them acclimate. Establishing a routine helps your cat to feel safe and secure, and introducing them slowly to people and pets in the home can help them build confidence.
Providing stimulating toys and activities can help keep your cat occupied and reduce boredom, while creating a calming atmosphere with reduced environmental stressors can help them feel more at ease. Finally, offering love, patience, and understanding can help you and your cat build a trusting and lasting bond.
Helping your cat adjust to a new environment is an important step in ensuring their happiness and stability. By following the steps outlined in this guide, you can help your cat transition to their new home with ease and comfort.
You may have heard of something called ‘Netflix secret codes’, well to let the cat out of the bag they are not really secret codes, rather they are numbers you can put in the netflix search bar which display the selection for that category, if it exists.
Every code matches a specific genre that has its own dedicated web page.
You can add the secret codes from your web browser by following these steps:
Open your browser.
Go to the Netflix homepage and sign in to your account.
Type https://www.netflix.com/browse/genre/[code] into the address bar.
Replace [code] with the specific code from the list below.
If you are watching Netflix on a smart TV or an Amazon Firestick, follow these steps:
Go to the Search icon in the Netflix app.
Enter the code.
In some cases you may receive an error message when typing a code, this is because Netflix does not allow you to access that category due to your physical location.
Action Comedies – 43040
Action Thrillers – 43048
Adventures – 7442
Asian Action Movies – 77232
Classic Action & Adventure – 46576
Comic Book and Superhero Movies – 10118
Crime Action & Adventure – 9584
Foreign Action & Adventure – 11828
Martial Arts Movies – 8985
Military Action & Adventure – 2125
Westerns – 7700
Spy Action & Adventure – 10702
Adult Animation – 11881
Anime Action – 2653
Anime Comedies – 9302
Anime Dramas – 452
Anime Fantasy – 11146
Anime Features – 3063
Anime Horror – 10695
Anime Sci-Fi – 2729
Anime Series – 6721
Animal Tales – 5507
Disney – 67673
Education for Kids – 10659
Family Features – 51056
Kids’ Music – 52843
Kids’ TV – 27346
Movies based on children’s books – 10056
Movies for ages 0 to 2 – 6796
Movies for ages 2 to 4 – 6218
Movies for ages 5 to 7 – 5455
Movies for ages 8 to 10 – 561
Movies for ages 11 to 12 – 6962
TV Cartoons – 11177
Classic Comedies – 31694
Classic Dramas – 29809
Classic Foreign Movies – 32473
Classic Sci-Fi & Fantasy – 47147
Classic Thrillers – 46588
Classic War Movies – 48744
Classic Westerns – 47465
Epics – 52858
Film Noir – 7687
Silent Movies – 53310
Dark Comedies – 869
Foreign Comedies – 4426
Late Night Comedies – 1402
Mockumentaries – 26
Political Comedies – 2700
Romantic Comedies – 5475
Satires – 4922
Screwball Comedies – 9702
Slapstick Comedies – 10256
Sports Comedies – 5286
Stand-up Comedy – 11559
Teen Comedies – 3519
B-Horror Movies – 8195
Campy Movies – 1252
Cult Comedies – 9434
Cult Horror Movies – 10944
Cult Sci-Fi & Fantasy – 4734
Biographical Documentaries – 3652
Crime Documentaries – 9875
Foreign Documentaries – 5161
Historical Documentaries – 5349
Military Documentaries – 4006
Music & Concert Documentaries – 90361
Political Documentaries – 7018
Religious Documentaries – 10005
Science & Nature Documentaries – 2595
Social & Cultural Documentaries – 3675
Sports Documentaries – 180
Travel & Adventure Documentaries – 1159
Biographical Dramas – 3179
Classic Dramas – 29809
Courtroom Dramas – 528582748
Crime Dramas – 6889
Dramas based on Books – 4961
Dramas based on real life – 3653
Foreign Dramas – 2150
Gay & Lesbian Dramas – 500
Independent Dramas – 384
Military Dramas – 11
Period Pieces – 12123
Political Dramas – 6616
Romantic Dramas – 1255
Showbiz Dramas – 5012
Social Issue Dramas – 3947
Sports Dramas – 7243
Tearjerkers – 6384
Teen Dramas – 9299
Faith & Spirituality Movies – 52804
Kids Faith & Spirituality – 751423
Spiritual Documentaries – 2760
Art House Movies – 29764
African Movies – 3761
Australian Movies – 5230
Belgian Movies – 262
British Movies – 10757
Classic Foreign Movies – 32473
Chinese Movies – 3960
Dutch Movies – 10606
Eastern European Movies – 5254
Foreign Action & Adventure – 11828
Foreign Comedies – 4426
Foreign Documentaries – 5161
Foreign Dramas – 2150
Foreign Gay & Lesbian Movies – 8243
Foreign Horror Movies – 8654
Foreign Sci-Fi & Fantasy – 6485
Foreign Thrillers – 10306
French Movies – 58807
German Movies – 58886
Greek Movies – 61115
Indian Movies – 10463
Irish Movies – 58750
Italian Movies – 8221
Japanese Movies – 10398
Korean Movies – 5685
Latin American Movies – 1613
Middle Eastern Movies – 5875
New Zealand Movies – 63782
Romantic Foreign Movies – 7153
Russian – 11567
Scandinavian Movies – 9292
Southeast Asian Movies – 9196
Spanish Movies – 58741
Gay & Lesbian Comedies – 7120
Gay & Lesbian Dramas – 500
Gay & Lesbian Documentaries – 4720
Gay & Lesbian TV Shows – 65263
Foreign Gay & Lesbian Movies – 8243
Romantic Gay & Lesbian Movies – 3329
B-Horror Movies – 8195
Creature Features – 6895
Cult Horror Movies – 10944
Deep Sea Horror Movies – 45028
Foreign Horror Movies – 8654
Horror Comedy – 89585
Monster Movies – 947
Satanic Stories – 6998
Slasher and Serial Killer Movies – 8646
Supernatural Horror Movies – 42023
Teen Screams – 52147
Vampire Horror Movies – 75804
Werewolf Horror Movies – 75930
Zombie Horror Movies – 75405
Experimental Movies – 11079
Independent Action & Adventure – 11804
Independent Comedies – 4195
Independent Dramas – 384
Independent Thrillers – 3269
Romantic Independent Movies – 9916
Classic Musicals – 32392
Country & Western/Folk – 1105
Disney Musicals – 59433
Jazz & Easy Listening – 10271
Kids’ Music – 52843
Latin Music – 10741
Musicals – 13335
Rock & Pop Concerts – 3278
Showbiz Musicals – 13573
Stage Musicals – 55774
Urban & Dance Concerts – 9472
World Music Concerts – 2856
Classic Romantic Movies – 31273
Quirky Romance – 36103
Romantic Comedies – 5475
Romantic Dramas – 1255
Romantic Favorites – 502675
Romantic Foreign Movies – 7153
Romantic Independent Movies – 9916
Steamy Romantic Movies – 35800
Action Sci-Fi & Fantasy – 1568
Alien Sci-Fi – 3327
Classic Sci-Fi & Fantasy – 47147
Cult Sci-Fi & Fantasy – 4734
Fantasy Movies – 9744
Foreign Sci-Fi & Fantasy – 6485
Sci-Fi Adventure – 6926
Sci-Fi Dramas – 3916
Sci-Fi Horror Movies – 1694
Sci-Fi Thrillers – 11014
Baseball Movies – 12339
Basketball Movies – 12762
Boxing Movies – 12443
Football Movies – 12803
Martial Arts, Boxing & Wrestling – 6695
Soccer Movies – 12549
Sports Comedies – 5286
Sports Documentaries – 180
Sports Dramas – 7243
Sports & Fitness – 9327
Action Thrillers – 43048
Classic Thrillers – 46588
Crime Thrillers – 10499
Foreign Thrillers – 10306
Gangster Movies – 31851
Independent Thrillers – 3269
Mysteries – 9994
Political Thrillers – 10504
Psychological Thrillers – 5505
Sci-Fi Thrillers – 11014
Spy Thrillers – 9147
Steamy Thrillers – 972
Supernatural Thrillers – 11140
British TV Shows – 52117
Classic TV Shows – 46553
Crime TV Shows – 26146
Cult TV Shows – 74652
Food & Travel TV – 72436
Kids’ TV – 27346
Korean TV Shows – 67879
Military TV Shows – 25804
Miniseries – 4814
Reality TV – 9833
Science & Nature TV – 52780
Teen TV Shows – 60951
TV Action & Adventure – 10673
TV Comedies – 10375
TV Documentaries – 10105
TV Dramas – 11714
TV Horror – 83059
TV Mysteries – 4366
TV Sci-Fi & Fantasy – 1372
The role of our immune system is to protect us from any foreign substance that could harm the body. These foreign substances are also known as antigens. Antigens include bacteria, viruses, parasites, and fungi.
When those organisms are found in the body, they trigger the immune system, which, in return, try to destroy the antigen with various mechanisms. Our immune system can be divided into two categories; innate and adaptive.
We can link the health of the immune system to so many aspects of our life. The food we eat, the quality of our sleep, and the level of stress are all things that are within our control to supercharge our body.
In the following guide, we will provide you various steps that you can implement today to strengthen your immunity.
But first, let’s do a little checklist to assess your lifestyle and how well you do on the immune system.
Check all that applies to you.
The more that applies to you, the less resilient is your immune system. Some of the things above are avoidable like food and drinks; some can’t be changed immediately like an autoimmune disease.
Let’s explore the things you should avoid in your life to boost your immune system and give yourself a better chance to fight illnesses caused by bacteria or viruses.
A sedentary lifestyle will likely increase the cholesterol in your body and blood pressure. Since the heart and the immune system work together as a strong team against disease, it is essential to keep the heart healthy. Daily exercise is very important.
Alcohol is a toxin that can cause a lot of inflammation in the body. To prevent that defense mechanism from being activated, you should avoid drinking alcohol. When you drink, you decrease your immune system’s ability to fight off the harmful bacteria and put yourself at more risk of getting sick.
Smoking puts you at higher susceptibility to lung infections like pneumonia. To increase the efficiency of your immune system, you should avoid smoking at all costs.
Stress is one of the biggest culprits when it comes to getting sick.
Anything that comes in a box, in the freezer section of the store or a can, should be avoided; unless you are 100% sure that no sugar or salt is added to the food. You can change your diet to be mostly whole food.
By cutting the processed food, reduce the chances of inflammation in the body. You should also avoid sugar as much as you can, since it hurts your metabolism, and can cause chronic diseases like diabetes or heart problems.
Chronic diseases increase your risk of getting sick from a virus.
People who don’t get enough sleep (7 to 9 hours per night) tend to get sicker. To ensure that your immune system is functioning optimally, you need to make sure that you get adequate sleep. Since sleep is critical to our immune system.
Although daily stress, sedentary lifestyle, and lack of sleep are things that you can change, your best defense remains good hygiene.
Limit, as much as you can, your exposure to the virus or bacteria. Let’s explore what you can change today and identify the food that you can eat to help heal your body.
Food is essential to our body to work optimally. We get most of the nutrients and antioxidants we need from fruits and vegetables. That said, you need to ensure that you have a diet that includes as many fruits and vegetables to get the nutrients and antioxidants that will help strengthen your immune system.
That would mean a diet that contains vitamin E, vitamin D, and selenium. These are rarely found in processed food (unless enriched), and your body has more chances of absorbing what it needs when you eat fresh whole foods. Leafy greens, nuts, citrus fruits are all excellent choices of foods for the immune system.
Here’s a list of food that you will want to have on your weekly grocery list.
Brazil nuts are at the top of our list because it is one of the most reliable sources of selenium. Selenium is a powerful antioxidant and is one of the essential minerals for our health and immunity.
Just one nut can provide up to 96 micrograms (mcg), which is already above the daily recommendation. The daily intake recommendation is 55 micrograms of selenium for an adult.
Fish
Fish and, more specifically, tuna is an excellent source of selenium. One ounce of tuna can provide around 30 mcg of selenium. Other fish and seafood are usually between 12 mcg and 20 mcg of selenium per ounce. Salmon is also a good choice to help the immune system. It contains a lot of “healthy fat” (omega-3), which is known to strengthen the immune system and reduce the risks of heart disease.
If you eat a vegan or vegetarian diet, lentils are a great substitute to fish. One cup of lentils can provide around 6 mcg of selenium. They are also a good source of immune-boosting nutrients, fiber, and protein.
Sunflower seeds are very high in vitamin E. One ounce can provide 76% of your daily intake, which is 15 milligrams. Vitamin E is also a potent antioxidant like selenium, which help fight infection since it enhances the immune system.
Since yogurt contains live culture (or probiotics), it is a great way to help us fight bacteria by bringing good bacteria in the body and help improve digestion. Kefir is also another option that brings as many benefits to our gut.
Most cruciferous vegetables have phytonutrients that can help boost the immune system. Broccoli is rich in antioxidant vitamins, and one serving contributes to a third of the daily intake recommended for vitamin A.
Not only does carrot contain vitamins A, B, C, and E, it also contains zinc. Zinc is known to be an essential mineral for the health of our immune system. If the body is deficient in nutrients like zinc, it weakens the immune system and makes viruses stronger.
Another vegetable that has a similar effect on our immune system as zinc is garlic. Garlic has the ability, according to some research, to keep a cold at bay (and maybe vampires?). Some studies even demonstrate that individuals who were living with cancer were able to boost their immune system by increasing their intake of garlic.
Spinach is a significant source of vitamin C but also contains vitamin E. It is essential to keep it raw to ensure that you get all the nutrients from it. You can add it to a salad or a sandwich.
Most people are aware that citrus fruits are full of vitamin C. Vitamin C is critical to the immune system. Its consummation recommendation is 75 mg to 90 mg a day. Just add sliced lemon to your water, which will provide around 50% of the daily intake. You can also eat grapefruit or orange with your breakfast. This breakfast will be the other half of your consumption for the day.
Berries, in general, are packed with antioxidants. Blueberries are at the top of all the fruits and vegetables for the number of antioxidants it contains. Not only does research show the power of blueberries on our immune system, but it is also linked to a lower risk of stomach fat, cholesterol, heart diseases, and cancer.
The watermelon is also full of immune-boosting nutrients. It’s an excellent source of potassium (which helps regulate the body functions), vitamin A and vitamin C.
Since pomegranates contain a great variety of antioxidants, it is a great choice to cover many nutrients that we need. It is known to have anti-inflammatory proprieties and therefore help us with immunity.
Many of you have probably heard of the benefits of turmeric. Recently, turmeric has become a popular supplement, but it is even better if you can add it as an ingredient to your recipes. Turmeric can reduce inflammation and interact as a poison for cancer cells.
Mushrooms are a type of fungus that can help stimulate the immune system. The Reishi mushroom and the Agarikon mushrooms are two mushrooms that have been studied and show an impact on our immune system.
Studies show that the Reishi mushroom can interfere with a virus and reduce its ability to attach to our cells to multiply.
As for the Agarikon mushroom, it has anti-inflammatory quality and can also be an antibacterial agent.
The foods recommended above are ingredients that you can add to your meals, especially when you approach the flu season. Feel free to make a salad with spinach, add some lentils and sunflower seeds. You could also make a homemade citrus dressing for it (only add orange juice to olive oil).
Now that you know what to eat, here are four steps to strengthening your body’s ability to fight illnesses.
Drinking plenty of fluids will help your body flush the toxins that could cause sickness. 75% of people a dehydrated consistently, and that’s probably one of the main reasons why most of us get sick or don’t recover fast from illnesses. Water is critical to flush any toxins from our body. If we don’t have enough water, we can’t get rid of the toxins fast enough. Toxins can be in the form of viruses or bacteria. Drinking plenty of water can fight off infection. You can start increasing your water consumption by always having a bottle with you that you can refill. It is recommended to get around 2 to 3 liters of water per day.
We cannot ignore the importance of a healthy diet to strengthen our immune system. A diet that is rich in vitamin A, vitamin C, vitamin E, zinc, and selenium is most likely going to help you boost your immunity. Leafy greens, nuts, citrus fruits are all excellent choices of foods that are high in nutrients and antioxidants that are known to boost your immune system.
While it is great to eat as many healing foods, it is not always possible to provide all the nutrients and antioxidants that our body needs to stay healthy. That’s when supplements become a great option.
Good hygiene means bathing regularly and washing your hands every time you cough, sneeze, after going to the bathroom, before preparing and eating food. It’s also a good practice to be aware of not touching your face when you are in a public space where you can’t wash your hand regularly. Having hand sanitizer in your purse or pocket can be very handy in those situations.
Anyone can work at building their immune system and increase their chances of staying healthy during a flu season or when confronted with bacteria.
Reading literature on productivity is all good and well but too often it’s entirely a passive experience. That is to say that often we will nod and be impressed by all the tips we read but then don’t actually follow through on any of them.
@JulieK via Twenty20
Most of these productivity tips are unfortunately much too long term and take too long to have any effect… so we end up just putting them off and potentially forgetting about them entirely.
To buck that trend then, I’m going to share with you here a bunch of productivity tips that you can implement right now that will help to make your day tomorrow much more productive. If you work from home and you struggle to stay on task, then completing this guide is going to make your next working day FAR more productive.
These just take a few minutes in most cases and will make a huge difference to your day ahead… so there’s no excuses!
Surprisingly having a productive day is often not about what you do on that day as much as it is what you do the day before to prep yourself for maximum productivity and output. If you want to be highly productive tomorrow, then you need to set your day up to be productive by taking the right steps tonight.
The first thing to do then is to finish your work today halfway through a task. The human brain likes closure, so often you will feel tempted to do whatever you can to try and complete all your tasks. In fact though, if you leave a job half-finished tonight, you’ll be much more likely to want to get started right away when you return to work tomorrow. You’ll feel all “itchy” until it is finished.
What’s more, is that starting a new project is often the hardest part, and it’s resistance to that step that often leads to procrastination and wasted time. If the task is already started, then you should find it much easier to jump right back in where you left off! Start a job for a twenty minutes or so then, and then just leave and forget about it.
Note that I am not telling you to do less work today, or to slack. The aim here is to complete whatever you would normally have finished today, but then to also make a start on tomorrows work while you’re in the zone.
And if you don’t have the option to start tomorrow’s task, then simply taking a look at what it involves so that your brain can start churning it over and mulling it through is a great strategy too.
One more thing to do before you go: write a to-do list for the next day prioritising just one or two tasks above all the others. This way when you start work you can jump straight into that to-do list without having to think about what else you should be doing. This also has another important impact: it allows you to now forget about the tasks that are currently hanging over you, giving you that closer. Because everything that needs doing has been written down, there is no pressure to store it in your mind, which means you can let go of it and relax. We’re going to see that this is really important.
Another thing you can do when you finish work before tomorrow, is to spend just a little bit of time tidying your office. This can have a huge impact on how your office makes you feel – our environments are often external representations of our current state of mind.
With a tidier office, you’ll feel more on top of things, and it will be much easier to find the things you need while working. Just 10 minutes of work tidying a night can make a big difference, and over time it will make a really big difference!
One of the biggest challenges when working from home is finding ways to separate your work time from your relaxation. Because you work and relax in the same environment, the line can become blurred. If you finish your day with more tasks to do, you might therefore be tempted to send a few emails or finish a couple of projects in the evening. You’ll probably get emails and notifications from your colleagues too.
This might seem harmless enough, but the issue is that it will prevent you from fully relaxing and unwinding. And that’s a serious problem because it means you won’t have the ability to recharge your batteries in order to return to work the next day feeling more productive and focussed.
Some ways you can ensure this don’t happen:
• Stay out of your office when you aren’t working.
• Turn off notifications on work related apps, and consider getting separate work and leisure devices.
• Avoid thinking about work when you’re not working – unless there is a project that you enjoy and you are happy to think about.
• Avoid the temptation to “just send a quick email.”
That last step can be the most difficult – especially when you find yourself worrying that you haven’t done something correctly, or you realize that you forgot something important. But many of us overestimate the importance of these kinds of tasks, and this ends up making us tired and burned out.
That then means that when you return to work tomorrow, you’ll have less energy for focussing and thinking about the work you’re doing. This means you finish less work, and it becomes a vicious cycle!
So, when you clock off tonight, make sure that you really do. That means turning off your notifications and not looking at them again until tomorrow.
Likewise, you shouldn’t go back into your office if at all possible until you next want to work. This will create an association between that office space and your productive mental state. Now, entering the office will tell your mind and body that it is “work time.”
While you should usually do your very best to switch off from thoughts of work, there are exceptions to this rule.
When you have a very big task that you are worried about completing on time, or when you have work that you are passionate about, then spending some designated amount of your downtime thinking about it can make a big difference.
If you sit down to tackle a project “cold” tomorrow, that will be MUCH harder than sitting down to tackle it with an action plan. So if you have a moment when you’re standing in a queue or driving, listening to research on YouTube, or just planning out what you’re going to do in your head can make a massive difference.
This is a concept that Cal Newport describes in his book “Deep Focus.” He calls it “productive meditation,” which is essentially a form of meditation where you focus your thoughts on solving a problem or being creative. This can make a huge difference to your work flow
The next important thing to focus on is your sleep and how you’re going to ensure that you are getting a great quality and quantity of it. Sleep is perhaps one of the most effective ‘natural nootropics’ of all, meaning it can help you to boost your concentration, your alertness and your memory as well as helping your body to make repairs to any damaged tissue etc.
To prepare for the perfect night’s sleep, the first thing you need to do is to avoid drinking caffeine past 4pm. On top of this you should avoid eating past 7pm and you should spend an hour before bed doing things that will help to calm you down (like reading as opposed to Call of Duty).
Take a hot shower just before bed as this will trigger a rapid cooling effect that will result in greater production of melatonin (the sleep hormone) and of growth hormone (which encourages the body to repair itself while you rest). Wearing socks can also help the body to regulate temperature.
Finally, block out any and all light in your bedroom that could cause your sleep to be more shallow or less effective. Even a little bit of light in your room can have dramatic negative impacts on the quality of your sleep, so make sure LEDs are hidden out of sight and the curtains are properly drawn. Most important of all though is to take your mobile phone out of your room. Not only are the LED indicators on mobile phones particularly bad at keeping us awake (because they share a similar wavelength to that of the sun), but also because they make it difficult for us to ‘de-stress’ and switch off in order to relax.
What’s the ideal way to start the productive day? The first thing to do is to try and wake up when you are in REM sleep which is the lightest stage in your sleep. You can achieve this either by considering the time you went to sleep and the average length of sleep cycles, or by wearing a sleep tracking device. Many of these have “smart alarms” built in that wake us when we are in lighter sleep.
Next you should eat a good breakfast that will boost your productivity throughout the day. One good example is to eat eggs. Not only do these suppress appetite and boost your resting metabolic rate (leading to fat burning), but they contain essential amino acids that boost brain power and choline which is a precursor to one of the brain’s most important neurotransmitters: acetylcholine. A complex carb is also important as the brain requires energy to run.
Many productivity gurus recommend also starting the day with a little quiet meditation in order to remove distracting thoughts and to train themselves to be better at controlling their own thought processes. Meditation is an incredibly powerful tool because it essentially means that we are practicing our ability to focus and choose what we want to pay attention to. This in turn makes it much easier to focus on work and to forget about other stressors and concerns that simply serve to pull our attention away from
what we need to be doing. This has both immediate and longterm cumulative benefits.
Working out is also a great way to boost brain function and energy for the day ahead. This is especially important if you work from home, as you will be getting so much less exercise from commuting and walking around your office. Your blood will start pumping, improving the delivery to your brain, and you will find a release of endorphins puts you in a better mood. This can also help to prevent many detrimental effects of sitting in an office all day.
Then head to your office and start having a super productive day. Most importantly of all though: don’t look at any e-mails until 12pm. As soon as you get into work you are instead going to focus on completing your to-do list and finishing that task you left from the night before.
Now you’ve just woken up after a particularly rejuvenating and refreshing sleep, you should find that you are particularly creative and focussed. If you then go on to answer e-mails you’ll be working to someone else’s agenda and you will waste some of that productivity. 99% of e-mails are not so urgent that you need to answer them right away, so instead focus on completing some real work while your brain is in optimal mode, and then check your e-mails at 12 once you’ve done that.
Follow these tips and you should find that tomorrow is the most productive day possible. This kind of thinking is what creates a work-from-home mindset that is conducive to productivity, and that will prevent you from falling behind and ending up stressed and overwhelmed.
Arthritis is a condition that can cause a plethora of symptoms, including deterioration of muscles and joints, a reduction of use in your main joints, and of course, severe pain.
Some cases of arthritis, like rheumatoid, can affect the immune system as well. There are constant and active studies on the conditions and your doctor knows the best treatment options for your specific situation.
Fortunately, on top of the modern medical treatment of arthritis, there are a few different things you can do daily to reduce and relieve the symptoms. Some studies have even shown that some of these all-natural treatments can even diminish symptoms of different types of arthritis!
In the following report, we will discuss 10 of the most widely used, all-natural forms of treatment for your arthritis symptoms. Most of the following treatments can even be done in the comfort of your own home, and can be combined with current medical treatments you may be receiving.
Hopefully, with implementation you can begin to live a healthier and more pain-free life with arthritis.
Let’s begin!
Important Note: It’s important that you seek the advice and approval from your health care provider prior to making any drastic changes to your diet, exercise, or supplement intake.
Exercise is vital to keeping those joints and muscles elongated, warmed up, and moving. Make sure to always discuss your weight and exercise routine with your physician before following any workout plan.
Keep in mind that exercise doesn’t have to mean 7 days at the gym pumping iron and running on treadmills. Regular movement, whether it’s walking around your home or participating in aerobic classes at your gym, does wonders for arthritic pain.
In the past, it was thought that exercise made arthritis pain worse, but this has been shown to, not only be untrue, but quite the opposite. Daily workouts help to build and maintain a strong and healthy cardiovascular and muscular system.
Beyond the strengthening and stretching you get from exercise, maintaining a healthy weight contributes in many other ways as well, such as reducing the strain on muscles and joints. If you are overweight, it is important that you set goals with your physician to reach your optimal healthy weight and that you set yourself up for long-term success, rather than short-term results.
Laura Robbins, Senior Vice President of Education and Academic Affairs at the Hospital for Special Surgery in New York, says that for every pound you lose, you reduce the pressure on your knees by four pounds.
In fact, Roy Altman, MD, Professor of Medicine at the University of California, has seen symptoms of arthritis completely disappear from patients that have lost ten to twenty pounds of excess weight.
Along with the symptoms of arthritis, you will be improving your overall mental and physical well-being, helping to control other ailments your body may face as you age. A strong heart and a strong mind can do wonders for pain management!
One of the main natural treatments for arthritis include hot and cold treatments. There are several different types of arthritis so make sure to ask your doctor which will be better for your specific symptoms.
Cold Therapy helps to reduce joint swelling and inflammation. This type of treatment is most often recommended to rheumatoid arthritis sufferers, but can help others as well.
You can alternate hot and cold treatments as needed but always monitor how your skin reacts and adjust or discontinue as needed.
Cold treatments should be limited to 20-minute sessions. Here are several cold treatments used:
– Use a cloth covered bag of ice applied to the painful area.
– Submerge the joint in an ice bath.
NOTE: Check with a physician before submerging, especially if it is a large area of the body.
– Simple cold packs kept in fridge or freezer, applied when needed.
Heat therapy is often good for all other types of arthritis, as well as, in conjunction with cold treatments. The heat relaxes your muscles and helps blood flow to the affected area.
Heat treatments should be monitored and adjusted depending upon your body’s reaction.
Here are several heat treatments widely used by arthritis sufferers:
– Start your day with a hot bath or shower to get your blood flowing and joints relaxed.
– A warm paraffin wax to affected joints. (This can often be done by a professional to monitor wax temperature.)
– Apply a heating pad, heat pack, or other warm heat source to the affected joints.
Always make sure, when using heat therapy, to maintain a comfortable level of heat.
Hot tubs are also excellent ways to cover larger areas of the body, but always check with your physician first as they can be dangerous for those with certain health conditions.
Acupuncture has been around for centuries and is an ancient Chinese Medicine. This process involves a medical professional trained in the art, inserting thin needles into specific pressure points on your body.
The focus of acupuncture is to reroute the energy stored behind your pain, and balance it throughout the body. It may sound gimmicky, but acupuncture is actually one of the most researched alternative therapies in the world, and is even recommended by the World Health Organization for a multitude of ailments.
Acupuncture is also one of the oldest pain remedies in history, and is completely natural. These tiny needles are stimulating the energy laid out in pathways across your body, called meridians. Studies have shown that acupuncture lowers the levels of inflammation inducing chemicals in the body.
Keep in mind that acupuncture cannot be safely administered by anyone except for a trained and certified acupuncturist.
The needles not only need to be placed in very specific spots connected to your specific ailments, but there is a rigorous hygienic process as well. Make sure to speak to your doctor, and get a referral if necessary, to find the right practitioner for you.
And don’t worry, it may sound painful, but the needles are barely inserted into the skin, keeping the process relaxing and rejuvenating.
Omega-3 Fatty Acids have made the headlines in natural health for some time now, and for good reason. They are essential to a healthy and strong body. Omega-3 are good fats, ones you find mostly in plants and marine life. There are two main types of Omega-3’s that are most commonly found in oily fish.
EPA (Eicosapentaenoic Acid)- EPA is the most well-known of the Omega-3’s. It is a name arthritis sufferers want to remember. EPA not only helps to breakdown and synthesize those chemicals responsible for blood-clotting but it also helps dramatically with inflammation.
But where does EPA come from?
The simple answer to this is fish. Fish oil contains an abundance of EPA. The fish get this important Omega-3 from the algae that they eat. EPA fish oil is available in a variety of ways, but is easiest consumed through capsules sold at your local grocer or health food store.
DHA (Docosahexaenoic Acid)- DHA is another important Omega-3. DHA is a natural fatty acid abundant in the human body. It makes up the key parts of the retina in the eye, and part of the brain, the cerebral cortex.
The Cerebral Cortex, or grey matter, is responsible for intelligence, personality, motor function, organization, touch, sensory information processing, and language. These things are vital to your everyday existence and can play a huge part in pain management.
You can find Omega-3’s in a variety of food, not just fish oil. These foods include nuts, cold-water fish like salmon and tuna, seeds, and other supplements.
In a 2015 study on the role of Omega-3’s on inflammatory diseases, it is found that they can reduce symptoms of Rheumatoid and other arthritis symptoms.
Regardless of their pain management abilities, Omega-3 fatty acids should be a regular addition to your healthy and active lifestyle. Check with your physician to see which form of Omega-3’s best fit your lifestyle.
Turmeric is nicknamed the Golden Spice and not just for its rich golden color. Turmeric studies are ongoing, but its health benefits seem to be growing by the day. This spice is found in many different curries and is harvested in India and Indonesia.
It’s nothing new. Turmeric has been part of traditional medicine for centuries!
At the base of the healing properties of turmeric, it has been found to block the protein that causes inflammation. Because of these blocking abilities, turmeric has been found to ease the pain of inflammation just as well as some nonsteroidal anti-inflammatory drugs, or NASAIDs.
And it’s all natural, which makes it even better.
The chemical in turmeric that does all the heavy lifting is called curcumin, and is the secret to its anti-inflammatory abilities.
While inflammation does play an important role in our bodies, blocking pathogens that could easily kill us, long term chronic inflammation like that observed in arthritis sufferers can be debilitating.
Inflammation is a complex process, but the curcumin in turmeric is an inflammation fighting bioactive substance that attacks the chronic inflammation on a molecular level.
On top of helping with your arthritic pain, curcumin has been shown to fight inflammation that also plays a major role in heart disease, cancer, Alzheimer’s and many other conditions.
Turmeric can be taken in many ways from pills to the actual root. Why not add it to your favorite dish? On its own, turmeric has a very mild taste and can compliment almost any meal.
Massage therapy has long-term, lasting effects on pain management. The Arthritis Foundation has indicated that a regular massage to the muscles and joints helps to soothe the pain from arthritis.
If you’ve ever gotten a massage, you know that it can greatly increase your mood. This effect is because massages boost the levels of serotonin in your body, a chemical that contributes to happiness and well-being.
What you might not know is that massage therapy can also lower the body’s production of cortisol, a stress inducing hormone that also helps the production of a neurotransmitter, Substance P. Substance P has a strong link to pain.
Several studies have been performed, most notably in 2013 by researchers at the Touch Research Institute, and 2015 by the University of Miami School of Medicine. Both studies show that moderate touch massage therapy not only can reduce pain, but improve on grip, range of motion, and pressure.
Massages should be done by a licensed professional and is best performed by those with arthritis specialties. You can always let your therapist know of any sore areas to be avoided, and work with them to find the best pressure for your body.
Stiff muscles and joints are often exacerbated by stress and tension which we struggle to avoid when in pain so regular massages will help alleviate these issues.
So, lay back and relax, and let a professional massage therapist massage those aching joints and muscles! And don’t be afraid to ask your specialist for at home massage techniques you can do yourself between sessions.
For years, it’s been said that aquatic activity is one of the healthiest forms of exercise that a person can participate in. It is beneficial for all types of people, but especially those with arthritis.
What makes aquatic activity so useful when managing pain associated with arthritis?
Water provides natural resistance, which in turn intensifies the exercises you are performing.
At the same time, water has something that regular exercise does not, buoyancy. That tendency for your bodies to float in water helps to support your body weight, thus reducing the pressure on your joints. Less pressure means less inflammation, and less inflammation leads to less pain.
Pain isn’t the only thing that aquatic therapy helps though. The natural intensity of your movements helps to reduce body fat, improves your coordination, your range of motion, and has a positive effect on serotonin levels in the brain. Again, a less stressed body leads to less stress on joints and bones.
A 2015 study by the University of Utah showed that aquatic exercise for pain management in adults, especially those over 65, can vastly improve mobility and pain. While the pain reduction was short term, aquatic therapy shows to be an excellent alternative to pain medication for quick relief.
You can find on-going relief with aquatic therapy by performing up to an hour of aquatic exercise three times a week. So, not only will you reduce or maintain your weight, but you will find a mood stimulating and pain reducing activity to help with your symptoms of arthritis.
Tai Chi can be incorporated into your daily exercise routine. The perfect type of exercise for people with arthritis is that in which improves muscular strength, improves fitness, and builds on flexibility. Tai Chi does all these things through a low impact exercise routine.
Tai Chi is a slow moving, low-impact, easy form of martial arts. It’s appropriate for anyone that can move freely. The art is composed of a series of slow and gentle movements, all easily modified for those with sore and stiff joints.
Tai Chi has also been shown to help with muscle strength, flexibility, and balance.
In 2013, researchers China reviewed 7 different studies on Tai Chi in reference to arthritis.
They performed a meta-analysis to assess the effectiveness of Tai Chi exercise for pain, stiffness, and physical function. In conclusion, they stated that a 12-week course can be beneficial to arthritis sufferers when it comes to reducing pain, reducing stiffness of joints and muscles, and increasing their physical functionality.
When muscles are strong, they help to protect the joints, reducing pain. Flexibility keeps those joints loose and reduces stiffness. And an increase in balance can help to reduce the number of falls arthritis sufferers face. All of these things are results of a regular Tai Chi workout.
Tai Chi classes can be found both privately through martial arts institutions and through public programs.
Many senior facilities also offer Tai Chi several times a week. Even those bound to wheelchairs can find benefits from modified movements.
Yoga is a 5,000-year-old practice, originated in ancient India, and spread through the world. There are many different forms of yoga that include poses, breathing techniques, and meditation.
It has the ability to boost both mental and physical health of its practitioners.
Yoga is a very gentle exercise, a way to reduce the tension in joints and muscles, build muscle tone, and increase flexibility.
That muscle strength can also help to improve balance, especially important to those with arthritis. Yoga is low-impact and enjoyable in nature, making it easy to practice on a regular basis.
Some of Yoga’s many benefits include:
– Adds variety to your exercise routine.
– Strengthening to improve physical functionality.
– Improvement in flexibility which reduces inflammation and stiffness.
– Weight loss can be a benefit of Yoga done correctly and in conjunction with a healthy diet.
– Strengthening of the mind-body connection which allows for better balance and understanding of the pains and stiffness you feel on a regular basis.
As with all exercise routines, make sure to check with your physician before starting any regiment. If you are new to Yoga, it is best to seek instruction.
Yoga facilities have grown widely across the world, and you can do both private and group classes.
Meditation is a practice you can do anytime, anywhere. One of the biggest parts of meditation is practicing mindfulness.
When you practice mindfulness meditation, you are focusing all of your attention on the feelings and sensations that your body is experiencing in that present moment.
There is a program available to you that focuses solely on this form of meditation. It is called Mindfulness-Based Stress Reduction, or MBSR.
MBSR is used to help you manage both pain and stress. These two negative attributes of arthritis are not only hard to deal with, but also contribute to a diminished immune system.
A healthy immune system is vital to fighting off disease as well as keeping your body as pain-free and relaxed as possible.
In 2014, researchers performed a study on the effectiveness of MBSR with people suffering from rheumatoid arthritis. It was found that those that completed the eight week sessions reported a reduction in pain, stiffness, and tender and swollen joints.
It is amazing what the mind can do, and this type of program can be easily incorporated into your daily routine without putting aside a ton of extra time or effort.
Sleep is a vital element for both physical and mental well-being. Without enough sleep, you can’t function effectively daily.
Not only does a lack of sleep impact negatively on your productivity at work and home, but it can even cause you some serious medical issues. Poor quality sleep can lead to mental health problems such as anxiety and depression, not to mention physical issues such as hypertension and heart disease which can have severe and lasting repercussions.
However, while we know that we should all be getting at least 8 hours of sleep every night, it can be difficult to achieve that goal. Whether you work shifts, have family responsibilities or are struggling to get all your school or college work done, fitting in enough rest can be a serious challenge. So, how can you resolve that problem? The answer could lie in tracking your sleep patterns.
Thanks to the latest technology, you can have access to sleep tracking functionality at home. You can now buy wearable sleep trackers that will keep track of your sleep patterns so that you can become more aware of the length of time you sleep, the stages of sleep that you reach and the quality of sleep that you’ve enjoyed.
These days, we can customize more things in our life than ever before. We can personalize our clothes, phones and homes, so it makes sense to be able to personalize your sleep patterns too. Not all of us need the same amount of sleep every night, but if you track your patterns you can come to a better understanding of how many hours is right for you.
If you’re having sleep problems, a wearable sleep tracker will help you to pinpoint the cause of your sleep issues. At one time, the only option was to go to a sleep lab to get a professional assessment.
Now, you can have similar functionality in your comfortable bed. With the accuracy and accessibility of modern sleep trackers, you can spot problematic patterns and change your habits for the better.
If you track your sleep patterns, you will also begin to wake at the optimal time. Many of the best sleep trackers have a smart alarm to wake you when you’re during the lightest sleep stage. This stops you from waking groggy and irritable. Instead, you’ll feel ready and rested from the get-go for a more productive day.
If you invest in a sleep tracker, you can improve your sleep quality and, in turn, the quality of life you can enjoy. More of us a stressed and anxious than ever before, so getting enough quality sleep is imperative.
If you are sleep deprived over extended periods, you are vulnerable to medical problems, both physical and mental. Heart disease, respiratory disease and type II diabetes have all been linked with insomnia.
While we’re very aware of what we’re doing during the day, during the night, our routines often get lost. We’re used to monitoring behavior patterns during the day, from what we eat to how much exercise we get, so we should start to do the same during the nocturnal hours.
If you track your sleep, the greatest benefit is that you’ll start to spot links between your sleep patterns and overall wellness. For example, you’ll discover whether drinking coffee or consuming caffeine impacts negatively on your sleep or whether the alcohol that you drink affects the quality of your rest.
You’ll also find out whether the time at which you exercise affects your sleep patterns, whether exercising in the evening or morning is most beneficial for you, as well as whether spending time outdoors improves or worsens your rest.
You’ll be able to see if there is a link between your use of devices and computers and the quality of your sleep, and how much your sleep, or lack of it, correlates with the stress and anxiety levels you experience.
You’ll even be able to determine whether eating late in the evening or whether certain foods affect your sleep, and for women, whether their menstrual cycle causes their sleep quality to fluctuate.
By pinpointing these patterns, you can then easily choose to adopt changes in your lifestyle that will not only help you to sleep more effectively but will also help you to be more productive, more fit and healthy and more positive in all areas of your life.
More and more of us are now becoming more aware of how blue light can affect our bodies, yet with increased device usage, we’re exposed to more of it than ever before. To enjoy the maximum well-being, we need to start to find ways to reduce the amount of blue light we allow ourselves to be exposed to.
Why is this the case you may ask? Read on and learn more.
Understanding how light interacts with our eyes is the key to knowing why blue light is so bad for our well-being. Light is made up of different colored waves, which all have their different energies. Red light is at the beginning of the visible light spectrum.
This has low energy waves and is easier on the eyes, particularly during the night. Blue light, however, has the highest energy waves and this makes it more difficult for the eyes to process effectively.
While high energy light waves are vital for our daily lives, it can prove to be harmful if we are exposed to them at the wrong times. High energy light is received from the sun to regulate sleep patterns effectively. In the day, the light enters our eyes to release enzymes, bring our levels of melatonin down and help us to wake up.
Melatonin regulates our sleep cycles via circadian rhythms. However, this cycle is all too easy to disrupt. Excessive exposure to blue light can disrupt your circadian rhythm cycle severely. This is because it reduces the melatonin levels released by your body. If your body doesn’t have enough melatonin at bedtime, you can’t sleep properly and become exhausted.
Blue light is emitted by screens from laptops, smartphones and tablets and eventually this can cause eye strain, near-sightedness and dry, itching eyes. If you think that is bad, blue light also affects the cellular anchors and the retina and can cause Advanced Macular Degeneration at a younger age.
Some experts have even linked obesity to melatonin disruption as well as the development of some forms of cancer. So by finding ways to avoid excessive blue light exposure is therefore essential.
Some manufacturers of devices are now recognizing the harm that blue light can cause us and are starting to develop new technological solutions to resolve the problem.
Blue-filter covers are available for purchase for VR goggles, mobile phones and laptops and some devices have now integrated “evening modes” into their design which filters out the blue light when you use your device in the evening hours to limit your exposure.
Of course, the obvious solution to the blue light exposure problem is simply to avoid using any device during the evening or night. Smartphones and tablets should be kept out of the bedroom, and for several hours before bed, we should steer clear of any device usage. Unfortunately, this isn’t always practical or even desirable. So, how can we avoid the issue?
The answer could be to invest in a pair of blue-light protective glasses. These are designed with an HEV (high energy visible light) filter built in. These allow you to use your devices whenever you like without any worries about exposure to blue light impacting on your sleep patterns.
Blue light blocker glasses look the same as a standard pair of glasses, but they have special filters that prevent high energy visible light from reaching the back of the eye. They can either be purchased as a standalone pair of glasses or as a special pair of night-time glasses which can be worn over a regular pair of spectacles.
If you put these on around an hour before you go to bed, they will block all the blue light emitted from your devices and LED lights helping you to get better sleep every night.