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Certain beverages are specifically great for athletes and bodybuilders for various reasons. They may help to boost muscle growth, endurance, fat loss, bone health, and even recovery after workout sessions. These beverages have supplements that the body can’t say no to. This article is about these beverages.

Without further ado, here are the seven best beverages for bodybuilders.

1. Green Tea

Green tea is one of the healthiest drinks out there. It is a major antioxidant. What this means is that it helps to reduce muscle damage after rigorous workout sessions. 

Not only does it help reduce muscle damage, but it also contains a substance that helps reduce muscle soreness. So, if you have intensive sessions of workouts lined up in front of you, green tea is your new best buddy

Green tea has also been found to contain traces of caffeine and L-Theanine. The caffeine gets busy with providing you with short bursts of energy for a while after you take it. L-Theanine combines with the caffeine to make you calm. 

Another benefit green tea has for bodybuilders is its fat-burning ability. A study from the American Journal of Clinical Nutrition backs up this fact.

2. Milk

Milk already has all the ingredients that a bodybuilder dreams of. It is basically full of protein, which helps to increase body mass and makes your bones healthier and stronger.

Milk contains two main types of protein; whey and casein. And if you are familiar with protein supplements for bodybuilding, these are the two key ingredients you’ll find in them. Also, milk has a balanced nutrient composition for bodybuilding. 

It contains 50% carbs, 15% fats, and 35% protein. These three nutrients are enough to help babies grow until they can eat solid food. And they are more than enough to help increase your muscle mass. And apart from those three, milk is also rich calcium, the main guy behind every strong bone.

3. Fruit And Vegetable Juice

No, not the ones that are filled with sugar. I’m talking about natural fruit juice here. There are some fruits that are just perfect for bodybuilding. Some of these fruits are raspberries, oranges, mangoes, guava, and avocados. 

These fruits contain varying amounts of protein, fats, and carbs. And when you pick some of them and blend them together, what you get is a healthy beverage for bodybuilding.

Vegetables are also great sources of the nutrients you require for bodybuilding. There are even a lot of them that are antioxidants and they help bodybuilders reduce muscle damage after workout sessions. 

Examples of the best vegetables for bodybuilders include broccoli, Brussels sprouts, kale, artichoke, spinach, and bell pepper. 

Now, making a juice out of these veggies might not taste as heavenly as a fruit juice, but they are just as great for bodybuilding.

4. Protein Drinks

The importance of protein for bodybuilding can’t be overemphasized. It is way up there on the chart of the best nutrients for growth and bodybuilding. 

And this makes protein supplements essential for bodybuilders who are not getting enough protein from their foods.

5. Meal Replacements

If for any reason, you are always too busy to eat, meal replacement beverages are for you. Meal replacement beverages contain all the nutrients you would normally find in foods. 

They have a balanced nutrient composition of fatty acids, carbs, proteins, and many other nutrients your body thrives on. What makes them popular is that they are usually in powder form, easy to just pour in a glass of water and down in a minute.

Although, the name suggests that they are to replace meals, don’t skip meals because you have meal replacement beverages. Instead, make them a substitute for when you cannot eat. 

6. Pre-workout beverages

There are a lot of pre-workout beverages out there for various purposes. There are those that are for energy boosts. There are also those that help you to increase your endurance. Likewise, there are those that help boost your muscle strength. 

7. Water

Of all the beverages on this list, nothing can ever replace the most abundant and most helpful beverage in the world; good ol’ water. 

As important as protein is, water is still the most important beverage of all. Even your muscle contains 79% water.

Water helps your body digest all whatever other nutrients in the body. And it helps to transport them to wherever your body needs them. 

Even your blood is water and some other stuff. The joints also need water to remain lubricated. And for bodybuilders, it is always important to remain hydrated.

Conclusion

There you have it. The best beverages for bodybuilding. These beverages are going to help your workouts become more productive. 

By the way, there are arguments concerning the effects of alcohol on bodybuilding. Is alcohol good for bodybuilders or is it just another entry on the already long list of things a bodybuilder should avoid? This article on beer and bodybuilding has the answers to these questions and more. 

The major secret behind every dazzling smile is a set of beautiful teeth. These are the smiles that light up the room. But the ultimate secret behind this major secret is the practice of good oral habits. The kind that involves taking care of your oral health full time. 

Here are some habits that are sure to brighten your smile today:

1. Brush Twice Daily

It is a good habit to brush your teeth at least twice a day. Once when you get out of bed, and once just before you go to sleep, and after any meal that has a lot of sugar. 

Brushing regularly helps keep harmful bacteria away from your teeth. It also helps you clean any unwanted food particles that get stuck to your teeth. Besides that, brushing contributes to giving you a fresh breath.

When you brush, run your toothbrush in small circles around your teeth. Do this for both sides of your teeth for two minutes. Be careful not to brush too vigorously so you don’t damage your gums. And after you have used your toothbrush for three months, replace it with a new one. 

Getting an electric toothbrush is also very effective in getting rid of unwanted plague.

2. Don’t Forget To Floss Daily

Many people remember to brush their teeth daily, which is good, but they often forget the essence of regular flossing, which is bad. Toothbrushes are great for cleaning the sides of your teeth, but they can’t get to the tight spaces in between the teeth. Only floss can get this job done.

When you don’t floss, dirt starts to accumulate in between your teeth, ruining your smile and damaging your teeth. This dirt is called plaque, and it is not friendly at all. And when plaque gets too much, it hardens and forms tartar. 

While you can easily get rid of plaque by flossing, you would need to visit your dentist to get rid of tartar. And if you don’t go on time, tartar could lead to cavities, bone loss, and gum diseases. You might even lose a tooth to tartar.

3. Eat Less Sugar

Sugar is sweet, but it doesn’t do much good to your teeth. Taking too much of it is inviting trouble into your body and your oral health. If you want to have a healthy smile, avoid foods that have too much sugar, high starch content, and acidic beverages. 

Orange juice and lemonades have enough acid in them to damage your teeth. And if you absolutely can’t do without these foods, snacks, or beverages, rinse out your mouth with a mouth rinse immediately after you eat them. 

If you just took acidic beverages, don’t brush your teeth immediately afterward. Rinse your mouth instead. This is because acids can soften your gums when they get into your mouth. So when you run your brush across your softened gums, you are distressing the poor gums further.

4. Avoid Tobacco and Coffee

Smoking exposes your teeth to the horrors of oral diseases that even the best toothpastes might be powerless to save them from. Smokers are much more likely to get gum diseases than non-smokers. 

You have a choice to make between a healthy, dazzling smile and smoking. Tobacco and other tobacco-based products can facilitate the development of gum diseases and bad breath. It also increases your chances of getting oral cancer. 

Smoking makes your gums pull back from your teeth, weakening and exposing them to diseases. Even if you ported to smokeless tobacco brands, it is no better with them. A lot of smokeless tobacco brands use sweeteners that have sugar in them. And that makes you guilty of habit number three up there.

Also, coffee stains your teeth. Take coffee for too long and your teeth take the shades of your coffee. And I think you would agree with me that the color of coffee isn’t what you want on your teeth.

5. Chew Sugarless Gum

Sugarless gum is a perfect way to clean your teeth without having to brush your teeth. It is not meant to replace brushing your teeth twice daily, though. 

When you chew sugarless gum, it rubs against the walls of your teeth to clean it. It also promotes the production of saliva, which then washes away whatever the chewing gum must have cleaned.

6. Pay Regular Visits To the Dentist

Don’t limit your visits to the dentist to only two times a year. Double it to about four times instead. 

Let your dentist do a proper checkup on the health state of your teeth so they can easily detect anything that’s not right before it becomes major. 

Conclusion

Practice these six things until they become your habit. And when they become your habit, bright smiles become your thing.

Irregular Blood pressure is connected to many serious illnesses. It is either a symptom of something serious or a cause. That is why it is important to always monitor your blood pressure and make sure it is normal. 

Here are some important facts about irregular blood pressure that you should know:

1. Other Medical Issues Could Cause Irregular Blood Pressure

Usually, regular blood pressure doesn’t just come on its own. What triggers it is some underlying medical issue that is probably yet to be diagnosed. And nine times out of ten, the medical issues are serious. 

That is why medical doctors run tests on patients’ urine, and perform an electrocardiogram to inspect the heart and lungs. When they do this, they are searching for possible underlying causes of high blood pressure.

Possible causes of high blood pressure are serious illnesses like diabetes, sleep apnea, kidney disease, and high cholesterol. And when these people who already have hypertension stress their blood vessels, they increase their chances of getting all sorts of illnesses. These illnesses include heart attack or heart disease, kidney disease, peripheral vascular disease, and more.

Low pressure could happen when the heart isn’t pumping as hard as it should or the fluids in your body aren’t enough. Heart problems, blood loss, chronic infections could all lead to low blood pressure.

2. White Coat Hypertension Is Just As Serious As Any Other Kind Of Hypertension

Yes, there is something called white coat hypertension. It is when a patient suddenly develops high blood pressure when they are at the hospital. It is easy to water white coat hypertension down to mere nervousness. 

A recent study has, however, proven otherwise. According to the study, people who suffer white coat hypertension have a higher chance of having a sustained high blood pressure than people who have normal blood pressure.

Usually, when you notice that your blood pressure spikes up at the hospital; or before or soon after a hospital visit, it is because you are having trouble managing your anxiety level.

3. Sleep Is Great For Keeping High Blood Pressure At Bay

Of all the hours spent sleeping, deep sleep only happens for about 90 minutes to two hours each night. Deep sleep is the term for when the body is at its most relaxed and form. 

It is at this time that many people have lowered blood pressure, but not low enough to raise an alarm. A study recently discovered that men who rarely get enough deep sleep have a higher chance of developing high blood pressure than men who have a regular deep sleep.

Although conditions like age and sleep apnea can cut down the number of deep sleep you have, there are things you can do to ensure that you have more deep sleep, despite the conditions. 

First, you have to dedicate up to 8 hours for sleep every night. You then have to stick to your stick schedule as much as possible so that your body understands that that time is for rest. Finally, get active during the day. It helps you sleep better at night.

4. Too Much Salt Could Cause High Blood Pressure

Let’s discuss a little about the simple science behind salt causing high blood pressure. Salt contains sodium, and when sodium gets too much in the body, it could cause your body to retain more water. 

And when there is more than enough water in your body, it starts to exert pressure on your heart and blood vessels. This is where the high blood pressure sets in. Adults over 50 years are at this most risk of getting high blood pressure from too much salt intake.

For that reason, it is recommended that people with high blood pressure or who are at the risk of high blood pressure should take less than 1500 mg of sodium daily. Every other person should not take more than 2300 mg of sodium daily.

Sodium intake often comes in the form of canned, processed, and smoked foods. Limiting the intake of these foods could help to keep blood pressure from getting high. 

You can replace these processed foods with their fresh counterparts instead. Also, potassium can help to cancel out the excess sodium in the body. So foods like sweet potatoes, low-fat milk, oranges, and bananas should also be included in your diet.

5. Manage Your Stress Levels. It Helps.

Although researchers are still looking for a sure direct link between stress and hypertension, these two conditions have been linked oftentimes. It is only wise to steer clear of stress until the researchers find something tangible.

When you are stressed, your body releases two hormones called adrenaline and cortisol. You may know them as the “fight or flight hormones”. When your body secretes these hormones your heart beats faster and your blood pressure makes a temporary spike. 

As soon as you are no longer stressed, your blood pressure returns to normal. However, chronic stress could cause sustained high blood pressure.

The Bottomline

Learn to recognize the things that stress you out and avoid them if you can. 

There is something about gardening that relaxes, comforts, and heals. One moment you’re stressed, and the next, you are in the garden, pruning and planting like you have no worries. 

Researchers have done lots of study on the healing power of gardening, but their results only confirm what many already know; the healing power of gardening relieves the stress in your body and comforts your mind. The researchers call it horticultural therapy or garden therapy. 

Unlike traditional therapy where you sit on a couch and discuss your feelings with a therapist, horticultural therapy doesn’t happen in rooms. It happens right at the heart of nature all around you, and with nature itself as your therapist.

You may wonder how the garden heals. What’s therapeutic about gardening? Well, here is your answer.

How Does Gardening Heal?

Here are ways the garden heals you.

1. Garden Therapy Enhances Your Cognitive Abilities

People who have suffered some setbacks in their cognitive performances would find garden therapy to be helpful. The therapy not only stops their conditions from worsening, but it also helps them get better.

And the exciting thing about gardening is that it involves a lot of activities that patients can easily adapt to heal them in the way they want. For instance, those who need to get stronger can concentrate on heavy gardening works like digging and sanding. 

When they do these for extended periods of time and regularly, their muscles get stronger. Individuals who want to socialize can benefit from group gardening where they get to interact with other gardeners.

The ease of adaptation of gardening makes it one of the best therapeutic ways to make your cognitive abilities get better.

2. Garden Therapy Improves Your Sense of Responsibility

Individuals who have suffered low self-esteem and young people with difficulties in learning would find gardening helpful. When they actively take part in gardening, irrespective of how simple their tasks are, it boosts their confidence level. 

It fills them with a sense of control over their surroundings. This could even be helpful for those who have trouble controlling their feelings and emotions.

3. Gardening Helps To Relieve Emotional Stress

Emotional issues affect the daily lives of the individuals who have them in no small way. Those who struggle with trauma, anger, depression, anxiety, and mental issues would find garden therapy very helpful in managing their emotions and helping them to get better.

Gardening often requires focus and concentration, but not a lot of deep thinking. This makes it a perfect diversion from the rather unhappy thoughts of those who have emotional issues. 

4. Gardening Makes You Happy

Even science backs this up. When you are in a space that has a lot of green, it helps your body cut down its stress level.  The release of cortisol, the hormone that has the unfortunate duty of making you feel stressed, is reduced. 

Consequently, stress takes a dip, and high blood pressure follows suit. Although it isn’t restricted to them, it is of great benefit to seniors and they may gain the most from this healing advantage of gardening.

But the garden isn’t only a world of green. It is a combination of colors and smells which are great at helping you relieve your stress and making you happy. 

5. Gardening Rewards You

It could frustrate you to do things repeatedly without getting the results you require. However, situations like this rarely happen in gardening. Gardening rewards you in a lot of ways. 

It serves as a confidence booster for you; it gives you the feeling of self-control; and gives you a sense of responsibility. Add those to the beautiful colors of blooming flowers or the full growth of herbs; what you have is a bounty of rewards in gardening.

6. Even the View Has Its Healing Effects

According to a study by a behavioral scientist and healing gardens expert, Roger Ulrich, merely staring at the garden has its benefits. Individuals who are just healing from physical illnesses could increase their recovery rate by just gazing at the garden. 

Ulrich conducted this research on some gallbladder surgery patients. Patients who had windows that looked out to full trees healed faster than others who didn’t. These patients also didn’t need to take a lot of pain medications.

And of those patients who didn’t have a window that looked out to nature close to them, patients who were shown images of nature also had similar results to the window patients. They healed faster and needed fewer pain medications.

The Bottomline

Knowing the healing power of the garden is one thing. But tapping into it is another thing entirely. You don’t have to wait for a doctor’s recommendation before you start gardening. Get proactive with your well-being today and start gardening!

We live in a society where everybody is trying to get ahead. It appears the early bird catches the worm and the smartest people will always get the better things in life. And it seems that when we are placed in a world where there is this pressure to keep afloat or be gone forever, this can either force us to change our ways or decide to plead ignorance. But we might feel that we try our best but it’s not good enough, that we are limited by our own intelligence or abilities. But while many people think that we are just born with intelligence, that we just have it or we don’t, this is not the case. The key is about treating your brain like a muscle through certain lifestyle habits that help your brain. Intelligence comes in two forms. Crystallized intelligence which comprises your skills knowledge and vocabulary. But there is also fluid intelligence, which is your ability to think abstractly or reason. And there are many ways to increase both.

Reading

It may seem obvious but reading stimulates every part of your brain. Because it requires you to pay attention to exercise comprehension visual processing, as well as your working memory reading, is one of the best ways to boost the neural connections between every part of your brain. Reading is something that we need to get into the habit of doing. It’s not just about picking books that are beyond your comprehension. After all, our intelligence increases with age. The very act of reading is something that we need to get into because it will improve our concentration and comprehension while increasing our neural pathways. This means that getting into the habit of reading is a must. If you do not read regularly, think about the best time for you to do it. Many people read before bedtime. But also, think about the right tools that can help you to focus such as glasses which you can purchase here. It’s important to remember that if you aren’t a regular reader and you feel that you’ve got lots to catch up on, you shouldn’t try to read a book in a week. Take it one page at a time and engage with the material. Many people boast that they have read so many books in their life, but reading books passively is completely different from engaging with the subject matter. Reading is not the sign of intelligence, but it is the sign of someone wanting to improve.

Meditating

It isn’t just about sitting there listening to nothing. Meditating is something that requires a significant amount of concentration. If you’ve ever sat in silence and tried to think of nothing, this is a lot more difficult than it sounds. Meditation is a fantastic way to improve your working memory. While there has been much research on meditation and the results have shown better brain function, speculation on the results may very well be down to the emotional benefits of meditation. But it stands to reason, the more relaxed you are, the more receptive you will be. If you are someone who struggles to learn anything, this may not be down to your own abilities but it could be more to do with your inhibitions or blockages. We may become a barrier to our own success. And if we struggle to get out of our way so we can reap the benefits of learning, meditation may prove to be the key. Meditating is a hard task to accomplish but there are tools that can help such as meditation machines, as well as guided meditation videos and apps.

Playing an Instrument

It’s never too late to learn. It’s something that can be a very creative way to boost our intelligence. If you don’t like the idea of doing crosswords or sudoku, playing instruments involves numerous skills such as recognizing patterns, auditory perception, as well as physical dexterity and coordination. With all of these working together your sensory and cognitive skills are challenged. And when you start to delve deeper into music and think about transposing keys or improvising music in certain keys, this is the mental exercise your brain needs to develop. The great thing about music is that it’s one of the most fun pastimes. The initial lessons may prove frustrating. But learning an instrument to play along to your favorite songs helps you to develop those mental skills and working memory while also having a good time. Whether it’s playing the guitar or the drums, each instrument comes with its own individual benefits. Playing the drums is something that is very good because it engages both sides of our brains, but it’s also very good as a stress reliever.

Other Considerations

Lifestyle is just as important. There are many other components that you should consider if you want to improve your brain function. One of the simplest is exercise. Light exercise promotes activity in the hippocampus which can help to improve your memory. You should also think about sleeping properly, as this helps you to consolidate memories that you’ve created during the day. But you should also think about diet. A small dose of caffeine can improve your attention which can help you to retain information. But also think about foods that are rich in nutrients. We’re talking about the usual culprits here; omega-3 fatty acids, vitamin K, as well as flavonoids. In short: eat your greens! It’s also important to remember that training your brain in ways beyond the norm can help. There are things that you do every single day that enhance your mental abilities. Being sociable can help. If you have found yourself dwindling recently because of the pandemic, find ways to be more sociable online with friends. Now might be the perfect opportunity to focus on improving your intelligence. But many people believe that they have a certain amount of intelligence that they cannot improve on. In fact, it’s about the tips above while also remembering to stay curious. Intelligence isn’t just measured by knowledge of facts and figures; it’s about stimulating your brain in the right ways. 

Over the last couple of weeks, sanitising has suddenly become an important topic. But with a constant stream of information and opinions in the media, how does one boil it down to simple, actionable information? Here are a few things to keep in mind:

How Long Does the Virus Stay Active on Surfaces, Really?

According to a study in the New England Journal of Medicine, the virus can stay active on plastic surfaces for up to 72 hours, with surfaces like stainless steel and cardboard reducing that number down to 48 and 24 hours, respectively. That is a scary fact. But there is good news: According to the Johns Hopkins information hub on COVID-19, infection potential dramatically degrades over the course of these windows:

“What’s getting a lot of press and is presented out of context is that the virus can last on plastic for 72 hours—which sounds really scary. But what’s more important is the amount of the virus that remains. It’s less than 0.1% of the starting virus material. Infection is theoretically possible but unlikely at the levels remaining after a few days. People need to know this.”

-Carolyn Machamer, Professor of Cell Biology at Johns Hopkins University

When it comes to air transmission, the story is similar. While the virus can remain in the air for 3 hours under controlled laboratory conditions using aerosols, real-life situations will decrease this time window significantly as cough or sneeze droplets quickly drop below face level. However, this still doesn’t mean you are safe from transmission via the air. In essence, the official recommendations for social distancing are based on the belief that the most common mode of transmission occurs via respiratory droplets while within six feet of an infected person.

Why You Need to be Aware in Public Bathrooms and Transportation

Public transportation and restrooms both create high-risk conditions for multiple reasons:

  1. Exposure to a large number of people.
  2. Limited or no capacity to maintain distance from others.
  3. Limited ventilation (aeroplanes are actually an exception due to effective air filtration).
  4. Presence of high-touch surfaces that are often necessary to use: e.g. door handles, faucets, subway kiosks, paper towel dispensers etc.

Certain surfaces are more susceptible than others. Transportation and public restroom surfaces should be treated as high risk due to the high volume and frequency of potential for contamination. Since the transmission of SARS-CoV-2 germs usually occurs when a person comes in contact with an infected person’s respiratory release/droplets, bathrooms make an easy target for the infection to spread. The layout of restroom areas will severely limit one’s ability to maintain a distance from others. And while you may feel relatively safe isolated in a stall, surfaces of toilet and stall door hardware are highly suspect. They are undoubtedly touched before occupants have had the chance to wash their hands.

While avoiding touching surfaces like handrails, doors and other fixtures is possible for young people, the same precaution cannot be taken by the elderly, who have unfortunately proven to be more vulnerable to this virus. Current CDC reports indicate that the current risk is greatly elevated for people aged 85 or older, with mortality in that age bracket currently reported as somewhere between 10%-27%. People who have limited physical abilities or handicaps should take special precautions when they find themselves relying on handrails or other surfaces to get around.

How Soap Removes Viruses

We all know oil and water don’t mix. But it turns out the oil on one’s skin, which is where bacteria and viruses find a place to camp out, is no exception to this rule. So it has to be circumvented, and that’s where soap comes in.

Soap works for removing germs because of its surfactant properties. Surfactants are compounds that lower surface tension between two agents (in this case, water and the skin’s natural oils). Because water and oil don’t usually mix, rinsing with water can’t consistently move germs because it merely glides over your skin’s oil.

As a surfactant, soap acts as a middleman between water and the body’s natural oil that binds together the otherwise irreconcilable agents. Once bound to water, oil can effectively be removed from your skin, taking microbes along with it. 

Although it’s usually stated that you should wash your hands with warm or hot water, this may not be as important as we think as the temperature of the water does not appear to affect microbe removal. Washing with soap doesn’t kill germs and viruses – instead, it simply removes them and sends them down the drain. 

The primary reason lukewarm water temperature is recommended isn’t because it kills germs but is instead, to encourage you to spend more time washing. Too hot or cold may have you bailing out preemptively. It’s widely agreed upon that you should ideally spend twenty seconds or more washing your hands to ensure effectiveness. A trick is to sing the “Happy birthday song” twice to yourself to make sure you spend enough time washing. How much time should you spend drying your hands? However much time it takes to think of a less annoying song to sing to yourself for twenty seconds next time.

How Hand Sanitisers Kill Viruses

So soap just removes viruses. But what if you are feeling vindictive? That’s where an alcohol-based cleanser comes in. 

While the unique smell of hand sanitiser brings to mind a cocktail of biocidal chemicals, the agent that kills germ is still just alcohol. Other chemicals are mainly added to prevent your skin from drying out as much as it would if you used 200 proof. Alcohol cripples microbes by denaturing their proteins, essentially causing them to unfold and become tangled up. The bad news is that if the initial tidal wave of alcohol doesn’t kill them, they will probably invite their friends over and have a giant party with the leftovers.

That’s actually just a partial joke – alcohol is ineffective at killing some types of bacteria and viruses; particularly “unenveloped” types. Fortunately, the SARS-CoV-2 coronavirus is not one of these and is therefore vulnerable to hand sanitisers. But if you want to be as thorough as possible at removing anything that may be problematic, you’ll still need to go for soap.

Hopefully, these tidbits instil a sense of confidence that COVID-19 isn’t entirely out of our realm of control. While it’s global impact has undoubtedly been significant in multiple ways and isn’t to be ignored, the good news is that with some reasonable steps and understanding; we can significantly reduce our likelihood of contracting the virus and thus, its overall impact on those around us.

One of the biggest concerns for families or caregivers for people with cognitive problems is wandering. It can cause them to fall or become lost and confused. Resident elopement in nursing homes is also a major concern. 

If your loved one is living independently, then wandering might be a sign that it is time to move them into a care facility. However, if it is not the right time for that, then here is some advice for preventing wandering and minimising the risks. 

Secure The Home

If your loved one lives with you, then you may need to install locks on your windows or doors that they can’t open easily. You can also put bells over doors so that you can hear when they try to open them. 

You could also consider smart homes. You can get motion detectors which will alert you as they leave the house; this is also an option if they don’t live with you. 

Encourage Them to Carry ID

Try and encourage your loved one to carry their ID with them. That way, if they do become lost, someone will be able to help. Put it in their wallet or purse; or if they often go out without it, consider a bracelet with their information in it. 

Tracking Devices

Most phones have a way that you can track them. Other options are bracelets, and you can find some information on them here. Although this will not prevent them from wandering, it will allow you to find them quickly if they do. 

Sleep Hygiene

Sometimes wandering may be a result of sleeplessness. Try and encourage them to have a good sleep schedule. 

Get to Know Their Neighbours

Neighbours can be a great help in keeping your loved one safe. Whether they live with you or on their own, get to know their neighbours. Give them your number and get them to call you if they notice anything strange. 

Put Up Signs

Sometimes, signs on the door saying, “Stop” might help. You could also put signs in places like the bathroom so they can see what door leads to what and they don’t accidentally end up outside. 

Encourage Physical Activity

This doesn’t work for everyone but sometimes, an exercise during the day can stop night-time wandering. Find an exercise DVD or a class that they can go to. 

Consider the Cause

Sometimes there is an underlying cause. For example, an elderly person with dementia may be hungry or thirsty at night and then forget what they were doing. Leave some water or food by their bed. For people with autism, they might be fixated on a sound and want to investigate. Knowing the cause may allow you to put things in place to prevent it. 

What to Do If They Do Wander

If they have wandered and you don’t know where they are, you should phone the police. If it continues to be a consistent problem, then it may be a sign that you need more help. 

Moving in together with your significant other is a massive decision and while many couples struggle through the initial adjustment, there are several ways that you can ease the experience. As the first few weeks will feel quite foreign, you should consider making decisions together right from the start to avoid unnecessary conflicts or minor upsets. You and your partner should both have equal input regarding your new home from how you handle the move to how it will be decorated. The following tips will help you navigate the first few weeks with confidence and ease.

Rely On A Reputable Moving Company

Rather than each of you relying on a different moving company, it would be wise to decide on one together. Relying on a moving company will reduce most of the stress associated with moving as you won’t have to worry about your belongings being transported. Armada Moving offers affordable and quality services that will help set your mind at ease about the first step of starting a life together. However, you should still handle packing yourself as much as possible to ensure your items are packed categorically according to the room and use of items as this will make unpacking less of a tedious struggle. You should also start packing long before the day of the move to be as prepared as possible.

Unpack Together

Rather than deciding to take on rooms separately, you should consider unpacking each room together, starting with the main room. This will be a great method of connecting with your decision to start a life together and there will be less chance your partner ends up moving items in the near future without you realising. Unpacking together means you will both have a say as to how your home comes together.

Continue With Your Regular Routine

Once you have unpacked and you and your partner are able to start navigating a new life together, it is best to continue with your regular routine rather than attempting to create a new one around your partner’s routine. Getting set into a routine just after moving in together is one of the biggest reasons the first few weeks can be challenging. However, by maintaining your regular daily routine, you will be able to feel more at ease a lot sooner. In the event that certain aspects of your partner’s routine is somewhat upsetting or challenging for you, you should shed light on the issues as soon as possible rather than allowing feelings of discomfort to fester. 

Cook Together, Avoid Take Outs

Merging lives can be quite challenging for several realistic reasons and when it comes to mealtimes and preparing healthy meals, many couples find themselves leaning towards takeouts rather than cooking healthy meals as they are simply uncertain of taste preferences and other elements of mealtimes. However, a great method of overcoming uncertainty is simply to handle cooking together as you will be able to ease into a menu of sorts that you are both comfortable with. The more you and your partner do together, the easier it will be to adjust to your new lives as a couple.

While getting married should be one of the happiest days of your life, planning a wedding is probably one of the most stressful times. However, there are things that you can do to ease the pain and make the journey a much smoother one. Continue reading our guide to three things that you should avoid while planning a wedding.

Booking a Venue Before Viewing It

Your cousin’s best friend’s auntie’s hairdresser might have had the most spectacular day of her life in a select country manor house, but that does not mean the venue will necessarily be the right one for you. Everyone has different expectations and requirements for their big day; don’t allow anyone else to tell you that your opinion does not matter. It is imperative to view a venue before even thinking about booking it. Speaking to an in-house wedding planner will not only mean you know exactly what to expect from a certain venue, but it also gives you the opportunity to ask any pertinent questions. Typing ‘West Chester, PA wedding venue‘ into a search engine would undoubtedly bring up plenty of results, but narrowing it down to one will be a tricky thing to do. Viewing is absolutely essential. 

Going on a Crash Diet

Of course, it is natural to want to look beautiful on your big day. However, any kind of crash diet will not necessarily give you the end result you desire. Starving your body of essential nutrients while you are in a heightened state of anxiety will put you into a worse place than where you started. If you are keen to lose weight and tone up, do so in a sensible way. Speak to a dietician about a healthy eating plan for life. This way, you know that you will be eating a balanced diet and you will be putting exactly what you need into that body of yours. Furthermore, engaging in physical activity is also important, especially for toning up. If you are truly dedicated to your mission, speak to a personal trainer who can either devise a plan with specific exercises aimed at targeting your so-called ‘problem areas’ or who can train you, ensuring that you are doing what your body needs you to. 

Dream about a Pinterest/Instagram-Perfect Wedding

Pinterest and Instagram are amazing resources for gathering ideas. However, they have also been known to give an unrealistic view of what weddings should and shouldn’t look like. These decisions should be up to the people getting married. Pressure from social media platforms hit all areas of people’s lives and weddings are no different. If you are happy with a cold buffet at your wedding reception, do not let the canape police spoil that for you. Likewise, if you are happy to have a traditional ceremony without a full orchestra, go for it. It is vital to ensure the expectations of your dream day are actually realistic. You could spend thousands on getting the things you want, but when it comes down to it, love is what really matters. 

Got any other suggestions to add on to our guide? Feel free to comment below!

Many of us have decided to adopt healthier lifestyle habits throughout the coming year. This is why it is crucial to embrace a proper diet at an early stage. Whether you wish to drop a few extra pounds or simply to feel better, the fact of the matter is that a handful of professional suggestions can go a long way.

Let us look at five dietary tips that can help your body receive the nutrients that it requires.

1. Leafy Green Vegetables

It is estimated that approximately 12 percent of the Canadian population has embraced some form of vegan lifestyle. This is largely due to the fact that fruits and vegetables contain an incredible number of vital nutrients. Leafy green vegetables such as broccoli and spinach are particularly potent, as they provide massive levels of folic acid, vitamin A, vitamin B, and vitamin C. Be sure to include these within a well-balanced diet. 

2. Drink Plenty of Water

Our bodies comprised of more than 60 percent water. Unfortunately, many of us are not adequately hydrated. Most experts recommend that you consume eight eight-ounce glasses of water every day. Water can help to increase brain function, flush toxins from the kidneys, keep your skin looking younger, and promote a healthy heart. 

3. Smaller Portions

One of the reasons why some individuals tend to gain more weight than others involves the size of the meals. The body has a difficult time metabolising large amounts of calories at one sitting. Thus, these calories are more likely to be stored as fat. There are several benefits associated with smaller portions. Not only will you feel less bloated after a meal, but it is much easier to absorb the nutrients themselves. 

4. Ignore That Sweet Tooth

Sweet and sugary foods can be quite tempting, particularly if they are used as snacks between meals. They will help to satisfy our appetite and they can also provide a short-term energy boost. Unfortunately, these very same snacks do more harm than good. Spiking levels of blood sugar will often lead to subsequent sugar crashes and over time this can even increase your chances of developing adult-onset diabetes. Furthermore, snacks high in sugar may lead to tooth decay and weight gain.

Try to replace these substances with fruits if you have a sudden craving for sweets. The simple sugars contained within fruits are much easier to break down and most fruits contain significant amounts of water (which again may help with hydration). They are packed full of vitamins, and more importantly; studies have shown that snacking on fruit may decrease the risk of developing some types of cancer. The good news is that fruits are also quite tasty, so there is no reason to shy away from these alternatives. 

5. Boost Your Protein Intake

Our bodies utilise protein to build and repair muscles, strengthen bones, and boost brain function. Unfortunately, many individuals are not receiving an adequate amount on a regular basis. Let us also keep in mind that some forms of protein are more easily digestible than others. If you find it difficult to incorporate sufficient foods that are high in protein, it may be wise to supplement your protein intake with high-quality protein powders. Not only are these supplements quite tasty, but they are available in a variety of flavours. Some are even sourced entirely from plants, which is ideal if you wish to embrace a vegan lifestyle in the coming year.

There is no better time than the present to make a positive change in your life and these dietary suggestions will certainly come in handy.